1 Belt, 2 Blocks

This practice works hip flexion, forward folding and spinal rounding. We play with firefly, titibasana, and work with the idea of allowing our back ribs to expand as a a way to move a little deeper into both our metaphoric and physical backbone.

Unpack the key actions of Half Moon Pose (ardha chandrasana) in this short, methodical practice! There is not a lot of "vinyasa flow" here; instead, we explore modified variations of familiar poses to gain new understandings of where to place our efforts and attention. By the end, you should (hop...

In this sequence, we learn how the actions of the legs in gomukhasana (cow face pose) reveal the ever-elusive mula bandha (root lock) in our practice. Guided by this understanding, practice progresses to a few stable balancing poses and satisfying twists. For those who are interested, we also loo...

Explore the connection of the outer foot to the outer hip in all of the lateral standing poses in general, and in vashistasana (side plank) in particular.

Explore a variety of shapes and movements of the shoulder that will help to create mobility in your chest and upper back in this practice that builds towards deep, satisfying twists! 2 blocks recommended for optimal enjoyment.

No props.

This is a dynamic, schvitzy practice that gets you ready for coming upside down, more specifically handstand, but you can use it for any inversion. We wire the core and the legs in for them to become your greatest allies.

Focus your attention on the rotation of your thighs, hips, and pelvis to see how making small changes can transform your experience in the poses we explore throughout this practice. The physical shapes in class primarily include side bends, chest openers, and open twists; the real magic, however,...

1 Block

This practice sets you up really well to explore connecting to your obliques with exploration of work and shapes on your forearms and play with both releasing and strengthening the outer hips and undercarriage of your shoulder blades. We also explore standing balances. There is some weig...

This practice starts to get you up on your feet in a slow sequence of lunges and standing poses that will open up your chest and teach you how to integrate the muscles of your upper back for a backbend. We progress towards a deep variation of bridge pose towards the end of class.

Suggested props...

As you are starting to feel back in your body, this practice encourages you to move with your breath in a vinyasa sequence that includes a few poses that will require your brain (and your abs) to stay fully engaged with the work. The deep twists will hopefully help you feel increasingly recovered...

Explore a slow sequence of forward folds, side bends, and hip openers that progressively builds as we repeat and add on. After a while, we set it all free in a flowing practice before we slow back down to take the practice home.

Explore how to mobilize your shoulders and upper back while simultaneously searching for length and stability in the lower back as we progress towards natarajasana (dancer's pose).

This is a vigorous practice with armbalances and opportunities to play with tripod headstand. Enjoy!

Two Blocks, A Blanket & A Wall

I do say a belt but we don't end up using it. This is a chandra namaskar practice, a moon salute practice, smooth and constant getting into the hamstrings and quads, the sides and all the good stuff for backbends. There is a nice amount of time for handstand practi...

Explore the actions of backbending with the support of a rolled up blanket! This prop will massage the abdomen and upper reaches of your hip flexors, while also helping create length and width in the low back. We also use it as a massage tool for the quadriceps at various points to help open up t...

Many of us have (or think we have) tight hamstrings and/or a tight low back. Yoga can help create space in these areas, but we need to work specifically. This class sequence strips away most of the bells and whistles we associate with a vinyasa practice in an attempt to cut right to the heart of ...

This class is all about building mobility with stability in the ankles, knees and hips. Explore lunges, squats and balances with a good dose of play & flow.

Have two blocks and if you need a blanket for knee down have that.

This is a deliciously side and back bendy practice with a hint of everything. Note: a fly was harmed in the shooting of this video. I apologize but it could not be helped at the time. Bowie apologizes in advance. Enjoy!

This class takes you on a slow, steady, and oftentimes sweaty journey towards both pincha mayurasana (forearm stand) and sirsasana (headstand). Lots of drills to strengthen and mobilize the thoracic spine and shoulder girdle, with additional time spent stabilizing the low back and opening the fro...

This twisting class is loosely inspired by the CCR/Tina Turner track Proud Mary - we roll on the river of our spine to open up space in the side and back ribs; we slowly build heat to keep the inner fire burning; and, ultimately, we get the big wheel of our torso to keep on turning deeper and dee...

In a forward fold, we often feel compressed and cramped, with the abdomen collapsing down on top of the legs. In this class, we explore how the actions of the arms and the legs, along with the movement of the breath, can create a feeling of inner expansion even as the outer shell of the body fold...

This is a twisting practice. As class begins, we traction the hips with a yoga strap, which will create space in the abdomen, and teach the legs how to stabilize a twist. As we move through our standing poses, we try to recreate the memory of the strap, and occasionally pick it up to help us lear...

Open and integrate your shoulder girdle to help your spine feel taller and to release chronic tension in the neck and upper back with this sequence that you can and should do every day. No yoga mat necessary; entire class is performed standing next to a wall.

It's helpful but not necessary to ha...

A grounding sequence of side bends, chest openers, and hip releases is first explored in a yang (fire/effort/solar) manner and then revisited with a yin (cool/lunar/soft) approach. It's the perfect 50/50 blend for days when you want to move a little but also want/need to chill.

Suggested Props: ...