30 MIN
PROPS NEEDED: 1 Chair + 1 Squishy Ball
This is your every day, lower body wake-up call. Great to use as a warm-up or a cool down before or after a run, cycle, sport, and/or any regular ol'everyday life activity.
Read More
55 MIN
PROPS NEEDED: 1 Firm Pillow + 1 Yoga Strap or Long Belt
A very accessible class for most bodies. Get your foot, ankle, and shin tissues fired up in a variety of ways while gaining insightful feedback from the use of the yoga strap.
Read More
54 MIN
PROPS NEEDED: 1 Block + Wall Space
In this class, we explore some of our basic moves in a new orientation - on our backs and with our feet up against the wall. This slight shift in position changes our relationship to gravity, which changes the muscles that have to work against gravity, offering a novel challenge for our tissues. We start with some thorough toe and ankle mobility before exploring knee rotation in a couple of different positions. Finally, we make our way up to the hips where we get into all the various movements of the hip joints.
Read More
1 HR 1 MIN
PROPS NEEDED : 1 Yoga Belt + 1 Block + Blanket or Pillow (optional)
DESCRIPTION: Have you ever sprained or rolled an ankle? This class starts off with a strong emphasis on the feet and ankles. After some passive stretching, we get into specific training in ankle rotation (eversion and inversion) to bulletproof our ankles and help to mitigate ankle sprains.
Read More
58 MIN
PROPS NEEDED: 1 Small towel + 1 Chair
A thorough warm up for the toes and ankles leads to more thorough strength training for all four sides of the ankles. Using the chair, we get deep into hip flexors and hamstrings. All of this is in preparation for a flow that challenges you to work toward getting up and down from the floor (or chair) using (mostly) one leg.
Read More
1 HR 2 MIN
PROPS NEEDED: Block + Pillow or Bolster (optional)
The ‘Hold Steady’ Class. This lower limb class encourages a sense of grounding in and down. We start with articulations of the toes, feet, and ankles, bolstered and challenged by squeezing a block.
Read More
20 MIN
PROPS NEEDED: 1 small massage ball
Mobility and massage anyone? Get a quad, calf, hamstring, and foot massage all while building strength and stretching. Who could ask for anything more? This class will leave you feeling long and free in commonly shortened and tight places. We especially target and lengthen the anterior tissues of the legs (hip flexors and quads) without neglecting the toes, ankles and calves. A good one for everyday active recovery.
Cautions: Ankle, Knee loading
Read More
23 MIN
PROPS NEEDED: 1 squishy ball
Description: Active hamstring and calf mobility (stretching and strengthening) to the rescue! This class has a strong focus on the posterior leg tissues leaving the backline feeling both strong and long. We also target the inner and outer thigh tissues to balance it all out. Don't worry we don't leave hip rotations out of the practice, I mean, how could we?!
Cautions: ankle and minimal wrist and shoulder loading
Read More
59 MIN
PROPS NEEDED: 1 Chair (without armrest) and an optional pillow or blanket
Get your legs lit! Don’t let the chair fool you into believing that this one is going to be a breeze. You will werk your toes, ankles, knees, and hips to the max in this practice. After working the deepest tissues at the hip joint with end-range rotations, we target tissues responsible to move us into our active, end-range hip flexion and ankle dorsiflexion.
Read More
1 HR 2 MIN
PROPS NEEDED: 1 Block + Wall Space
Use the wall to gather feedback on your foot and ankle habits and work on evening things out without your body's full weight coming down on them. Get into some good inner and outer thigh work, some challenging hamstring and quad training, and deep calf stretching that will be put to good use later.
Read More
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 More
59 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 More
1 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 More
40 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 More
23 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 More
59 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 More
1 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 More
59 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 More
58 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 More
55 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 More