1 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.
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1 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.
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58 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
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1 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.
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1 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.
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1 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.
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56 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.
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60 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.
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58 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.
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21 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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1 HR 2 MIN
PROPS NEEDED: 1 Yoga Bolster or Firm Rectangular Pillow
Playing with tension. In this class, we increase our stress tolerance using tensile load. We use specific base positions that increase tension in certain tissues in order to challenge movement through the use of internal resistance.
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59 MIN
PROPS NEEDED: No props
Smooth and buttery. Nourish your spine with movement patterns that will leave you feeling fluid and free. We start with a dance-like standing sequence that offers options for movements that are usually underexplored and underutilized.
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1 HR 1 MIN
PROPS NEEDED: 1 Large Towel or Blanket
Trunk Therapy. Trust this one and stay with it to the end. After some very specific explorations of every movement of the spine, we get into some deep and intentional core work. Experiment with tension to offer novel inputs to your tissues in familiar patterns.
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59 MIN
PROPS NEEDED: 1 Large Blanket + A Clear Wall Space
This one feels like a massage! In this slow, deep, and delicious class we use the wall in the warm-up section as a tool to help with proprioception and to isolate certain areas of the spine that we are moving from the areas that we are trying to keep still.
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62 MIN
PROPS NEEDED: 1 Block + YTU Balls (2 Massage Balls)
Mmm...massage. This one starts with manual inputs using the massage balls to release tension around the neck, lower, and middle back. We combine the manual inputs with active inputs by mobilizing these parts while they are being pressurized. We also get into an incredible hip flexor release using the massage balls and movement to free up the pelvis and lower back. Expect to move, nourish, and nurture every part of the trunk and to be challenged to stabilize the trunk and keep your balance. End feeling deeply and clearly connected to yourself.
CAUTIONS: Wrist, Ankle, Knee, Shoulder loading
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1 HR 2 MIN
PROPS NEEDED: Block + Wall Space + Pillow
Get into the nitty-gritty of your spine's capacity for movement. Once are the movements available in each section are explored with care, we get into some deep core work that progresses into more complex and challenging movement patterns.
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56 MIN
PROPS NEEDED: 1 Chair + 1 Block
Move your spine with care in every way possible with short pauses for specific training in certain ranges sprinkled throughout. Light up your trunk tissues with a progressive sequence starting supine, moving to the side-body, and flipping over onto the belly. We use the chair in so many neat ways and toward the end, we get into some challenging moves that will leave a lasting impression.
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1 HR 2 MIN
PROPS NEEDED: 1 Chair (without armrests) + Pillow
Get your trunk wrung out! The chair provides support for several base postures that help us offer novel inputs to our tissues, it acts as an anchor for us to leverage more range of motion, and helps to improve proprioception.
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1 HR 2 MIN
PROPS NEEDED: 1 Bolster (firm rectangular pillow)
Start on your feet with a long, yummy, spinal mobilization sequence that gets more specific as it progresses. Expect creative mobility patterns, soothing somatic lessons, and Pilates core work.
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1 HR 4 MIN
PROPS NEEDED - 1 Blanket
Get centered. Align your core channel and make space between each spinal segment. Fire up your core and spine tissues in every way. Feel connected to your pillar of strength and gain trust in your ability to return to this place no matter how far our adventures may take you away.
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