1 HR 3 MIN

PROPS NEEDED: 1 Block

Resurrect! This class is a total challenge. The feet and ankles get properly prepped for a long series of balance challenges. Expect a variety of squat patterns and work that targets the core throughout. Your soul might be vibrating by the end.

Cautions: Feet, Ankle, Knee, Shoulder, + Wrist Loading

57 MIN

PROPS NEEDED: Wall Space (Optional Pillow + Blocks)

Embodiment. This movement session will keep you in connection with the felt-sense of your body. We use the wall for support and to keep us humble and honest. Starts with an upper body sequence at the wall and includes an incredible standing balance sequence with twisty patterns that will make your hips and shoulders sing. Finish with a well deserved legs-up-the-wall moment and an embodiment meditation.

Cautions: Wrist, Shoulder, Ankle, Knee Loading

1 HR 3 MIN

PROPS NEEDED: None

Flow with it! This class takes all the more specific and deliberate training that you have been dedicated into practice. Expect loads of challenging movement patterns that flow from one to another seamlessly. Dance your way through moves that will leave you feeling strong and limber.

Cautions: Ankle, Knee, Shoulder, and Wrist loading

39 MIN

PROPS NEEDED: 1 toning ball OR hand weight + any ball

This is a great 40 minute full body workout using a light weight throughout to up level the demands. Starts with important footwork and continues to challenge every joint in a variety of ranges to ensure optimal movement potential. Quick and to the point, feel the internal heat and break a wee sweat.

Cautions: ankle + wrist + knee + shoulder loading

59 MIN

PROPS NEEDED: 1 Chair w/o armrests + optional blanket

Oof! Don’t let the chair fool you into thinking that this one will be a breeze. Get your whole body worked with challenging exercises that use the chair in a variety of ways. There is a lot of hip and shoulder work in this one so, your limbs will likely feel it the next day. Ends with a sweet reading that is sure to leave you feeling grateful for your living breathing body -the gift of life.

Cautions: Ankle + Knee + Wrist + Shoulder Loading

61 MIN

PROPS NEEDED: Wall Space

Handstand-prep class! If you want all the drills to prepare you for going upside down into a handstand, then this is your class. The way that we use the wall, makes for a humbling experience throughout. Get your whole body specifically prepped for a safe exploration and multiple progressions for handstands at the wall. This class is challenging, revealing, and fun. Ends with a soothing stretch and legs up the wall to balance out all the hard work.

Cautious: Wrist + Shoulder + Ankle loading (very little knee loading drills)

59 MIN

PROPS NEEDED: 1 Blanket (Optional)

Wake Up! This class packs a punch. We breeze through a whole body mobility series in preparation for specific movements targeting certain muscle groups and dynamic whole body patterns. Expect to be challenged balance and coordination wise. This one is flowy and upbeat.

CAUTIONS: Knee, Wrist, Shoulder, & Ankle loading

59 MIN

PROPS NEEDED: 1 Blanket + Sliding floor surface

Ahhhh...this class will leave you feeling like you have received high-quality bodywork from a therapist but in this case, the therapist is you! Your level of effort is what makes this one count. We start at the toes and eventually work our way up to the head and neck. The blanket is used in a variety of ways but mostly to create a sliding surface to help distinguish between the moving parts and the still parts. The use of the blanket also makes a lot of our movements task-oriented which sneakily encourages more precision while getting us out of our heads. Furthermore, the blanket adds resistance for us to overcome which requires more force/strength making subtle movements more challenging

Cautions: brief kneeling, wrist and shoulder loading

1 HR 3 MIN

PROPS NEEDED: Optional Blanket + Pillow

This class is upbeat, has a great flow, and an abundance of movement patterns packed in. Start on your back with a full body wake-up call, get into some challenging work in a variety of seated positions, and dance through many creative patterns. This one takes you in, spins you around, and leaves every part of your body humming by the end.

Cautions: Ankle + Wrist + Knee Loading

1 HR 2 MIN

PROPS NEDDED: 1 Toning Ball (light hand weight), 1 Block, (Optional Knee Padding)

Take the load on! Up your game with this mindful strength and flexibility session. We use external weight to challenge our foundational mobility work for all the joints in the upper body to start. Get into some fantastic moves for your spine that will have you toning every core muscle. Expect challenging lower body mobility drills that will fire up every lower body muscle and prepare you for some tricky single leg work. Finish with a flowing standing pattern that will leave you feeling 100%.

Cautions: Wrist, Shoulder, Ankle, Knee Loading

21 MIN

PROPS: none

This is your “I am ready for anything” routine! From the tips of your toes to the ends of your fingertips and top of the head, you will be moved. A full body standing sequence that is sure to challenge your balance, core and leg strength, and upper body mobility. Get a little heat coursing through your system as we move at a zippier pace than usual.

Cautions: ankle loading

21 MIN

PROPS NEEDED: 1 block + blanket for knee padding

A short but thorough practice that targets every joint while challenging core stability and balance. Leave feeling stretched, strong, and worked out. Ends with a short breathing practice to cool down and ground.

Cautions: wrists, ankles, knees, shoulder loading

48 MIN

PROPS NEEDED: 1 massage ball

Description: Free your pelvis! We get deep into two areas that are typically dehydrated which leads to overall issues with posture and alignment. Myofascial massage is so helpful in respect to accessing movements that would otherwise feel restrictive and limited. This class works on spiral fascial lines that will leave your whole body feeling open, securely stacked, and ready for anything.

Cautions: Knee + Ankle + Wrist + Shoulder loading

45 MIN

PROPS NEEDED: 1 squishy ball

A creative and challenging sequence that combines light pressure massage with mobility (flexibility and strength) training. Challenging core-work is thread throughout this entire class so you can expect to leave feeling connected to your centre.

Cautions: shoulder loading

1 HR

Props Needed: None

Criss Cross will make you…joyful! This class targets connective tissue that loops around your entire body in opposing helices. Expect loads of rolling and crossbody patterns that open up areas that often get missed in our every day, linear way of moving through life. This one will feel like an adventure, and exploration of patterns that will leave you feeling open and connected.

Cautions: Ankle, Hip, Knee, Wrist, Shoulder Loading

58 MIN

PROPS : 1 Block + 1 Bolster

This session begins with seated breath-work to enhance capacity for more space in the thoracic region. We move through various movement patterns that target the upper spine and shoulder complex to further increase a felt-sense of space in the upper body. Lower body work comes next with movements to balance the tissues in the lumbo-pelvic region before getting into work that targets the deepest tissues of the hip joints. Expect a standing section to target knees, ankles, and feet, wrist prep work and deep core-work to finish. Acceptance is the theme as we get still and explore how this practice allows for less resistance and a greater sense of ease.

Cautions: Ankle, Knee, Wrist, Shoulder Loading

62 MIN

Props Needed: Bolster + Blanket

Recharge and Receive. This class begins with 360 degrees of opening around the upper trunk using our imagination, the breath, and the props. We work every hip muscle with active stretching techniques. There is a particular focus on the hamstrings and quadriceps relationship that includes the calf tissues. Check the box on core and shoulder work too. Leave feeling that every part of you has been nourished and nurtured.

Cautions: Wrist + Shoulder + Ankle loading

1 HR 3 MIN

PROPS NEEDED: None (optional pillow)

This class invites you to a deep survey of your inner landscape and to carefully listen to the signals your body is sending. Access valuable information about your being’s state on every level. Lots of interesting and complex patterns to help improve overall coordination and balance. This one feels like a long slow dance with your mind-body-heart. Soothe your organism from head to toe and leave feeling grateful for all that you are.

Cautions: Wrist + Shoulder + Knee + Ankle Loading

1 HR 3 MIN

PROPS NEEDED: Optional Block + Blanket

This class is invigorating! If you feel cranky, tense, and stuck, this class will shift you into feeling alive, awake, and free. Start lying on your belly with loads of prone movement patterns that flow into side lying patterns that target the lateral body tissues. Loads of hip opening, lower back care, core work, and upper body strength in this one. Ends with a practice to enhance embodied presence.

CAUTIONS: Knee + Ankle + Shoulder Loading