58 MIN
PROPS NEEDED: 1 Chair (without armrests) + 1 Block + Optional Pillow
Feel the heat! This class works to actively target every lower body tissue and you’ll likely be feeling it the next day. After lower body warm-ups, we use the chair to challenge active hip flexion combined with rotation to put your hip flexors and quads to work. We expand our capacity for external rotation with positional isometrics made to target the lateral hip tissues.
Read More59 MIN
PROPS NEEDED: 1 Block (Optional blanket)
Holy hip release. Rotational movement patterns get us into the deepest hip tissues to start. We then challenge the thigh tissues in a variety of directions using stretching and strengthening techniques to target the tissues of the inner and outer thighs, hamstrings, and quadriceps.
Read More1 HR
PROPS NEEDED: 1 Block
Start by stopping. This class starts grounding and centering in a prone position, to connect to our bodies more deeply. Expect concentrated work for your ankles, knees, and hips using the block to challenge seemingly simple movements.
Read More40 MIN
PROPS NEEDED: resistance band
Quick and to the point. All the good work you know but with the added challenge to overcome or resist the band. Great ankle and knee work to start, deep and effective hip tissue inputs, and a standing lunge and squat series to get the full body into the mix. Ends with a fun supine twist challenge and a healthy reminder to listen to your soul’s messages.
Cautions: knee + wrist + ankle + shoulder loading
Read More23 MIN
PROPS: none
Starts with a healthy amount of standing work for the toes, ankles, and knees before getting down to the floor and deep into the hip tissues. We use deer pose (a modification of the 90/90 position) as a base to target glutes and deep hip rotators. Ends with active and a passive stretches in firelog and cobblers pose.
Cautions: Ankle, knee, wrist and shoulder loading
Read More59 MIN
PROPS NEEDED: None (Optional Block)
Rotation Nation. Get deep into the hip joints with this practice. We train at our end ranges of internal and external rotation at the hip to experience greater degrees of freedom in the movement pathways explored. Expect some circular patterns that will engage your coordination powers and all of the lower trunk muscles.
Read More1 HR
PROPS : None
Starts with a foot massage to mobilize the toes, feet and ankles. Get a deep calf stretch and train for more capacity, range, and control in ankle dorsiflexion using positional isometrics.
Read More59 MIN
PROPS NEEDED: 1 Block + 1 Bolster + 1 Tea Towel
Load it. In this class, we use internal and external resistance to build strength and control. We get right into the hips with rotational movements that make good use of our total active range of motion. In this class train our hip flexors and knee extensors with isometric and concentric contractions for time, use the tea towel to challenge our ankles overall capacity by pushing and pulling the towel, and a combination of all these movements in a fun exercise using the block.
Read More58 MIN
PROPS NEEDED: 1 Block + 1 Pillow
Wanna do cossack squats? This practice will help you squat better in general but specifically focusses on the components of a cossack squat which is a single leg squat with the other leg extend out to the side. This class targets the calf tissue, hip flexors, quads, hamstrings, adductors, and gluteals
Read More55 MIN
PROPS NEEDED: 1 Block + 1 Pillow
The queen bee’s knees. This session helps to build strength in the tissues around your knees. We start with the necessary mobility drills to prepare your joints for the bigger and more challenging tasks that follow. Expect your legs to feel like jelly after this intelligently sequenced class that will have you performing single leg squats with greater ease and confidence.
Read More1 HR 2 MIN
PROPS NEEDED: 2 Small Towels (or 2 Plastic Bags for carpeted floors)
Floor polish anyone? This session is jam-packed with clever, task-based moves that will put your usable ranges of motion to the test.
Read More1 HR 1 MIN
PROPS NEEDED: 1 Blanket + 1 Bolster or Pillow (optional)
For movement lovers and nerds alike. So much learning in this one. If you are curious about why we do what we do, this class includes an underscore of explanations while you are executing challenging mobility drills.
Read More58 MIN
PROPS NEEDED - 1 Block + Wall space
Feet first. Our foundation matters. We get deep into training ankles, toes, and knees in this one. Expect challenging drills to improve toe extension, ankle dorsiflexion, and knee rotation. The block creates a variety of obstacles to overcome. It helps to create internal tension, offers task-based movements, and helps us move in the targeted areas without borrowing from other parts
Read More1 HR 2 MIN
PROPS NEEDED: 1 Chair + 1 Block or 1 Squish Ball
Using the squishy ball ups the difficulty level in this class. In the beginning, the ball is used to lock out the legs so that we can isolate the toes, ankles, and knees as we move through some basic mobility drills. Things start to ramp up when we’re asked to hold the squishy ball at the front of the hip (hello, hip flexors!) and behind the knee (holy hamstrings!). Class ends with a yoga-inspired flow featuring high lunges, warrior 3, and an active padangustasana.
Read More1 HR
PROPS NEEDED: 1 Chair (without armrests) + 1 Pillow
Chair Stuff! Get deep in the hip with seated movement patterns that will reveal your capacity for active hip flexion and rotation at the hip. Play with smart ankle and toe movement challenges and healthy drills for your knees that you can do while seated at your work desk.
Read More1 HR
PROPS NEEDED: 1 Block
Hip rotators, unite! This class is heavy on hip rotation, exploring this basic movement in lots of different positions. A plethora of creative challenges incrementally train the deepest muscles of the joint capsule.
Read More56 MIN
PROPS NEEDED: 1 Block + Wall + optional blanket
We don’t leave a lower trunk tissue out in this practice. This is a super thorough and well-rounded practice that offers positive inputs at every joint. We start at the feet with some passive mobilization and graduate to active mobility for the toes and ankles. We use a low lunge position to explore active knee rotations and get into a fun hip joint mobility sequence that continuously changes our trunk position in relation to our thigh.
Read More60 MIN
Carve it out. Start off with controlled hip joint rotations in a few positions to make sure your hips are lit. In addition to all the thigh lines getting extra attention, your feet and knees will be worked. Put your mobility to good use with a controlled sit-to-stand pattern and some standing, single-leg balance work that is sure to leave an impression.
Read More58 MIN
PROPS NEEDED: Yoga Tune-Up Balls (or cylindrical object) + 1 Pillow (or blanket)
Foot massage anyone? We start with manual inputs for the sole of the foot tissue and gradually add active inputs to combine pressure and resistance. Get deep into healthy toe and ankle work, amazing calf-stretches, and important training drills for your knee joints.
Read More21 MIN
PROPS NEEDED: 1 Blanket
Description: Get your feet fit for anything, challenge your balance, and go deep into the hip joint for a more comfortable cross-legged position. Yes! All of this in just 20 mins. Lots of nurturing toe, feet, and ankle work using the a rolled-up blanket, and healthy inputs to your deepest hip joint tissue that will leave you feeling free and strong. Ends with a nice pigeon-ish stretch.
Cautions: Ankle, Knee loading
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