24 MIN
PROPS NEEDED: 1 Block + 1 Light Hand Weight
Joint and range specific mobility training for the wrists. After warming up the wrists and all neighbouring joints, learn a positional isometric exercise to increase capacity and control in wrist extension, a prerequisite for any weight-bearing shapes and patters with our hands on the floor.
Read More22 MIN
PROPS NEEDED: 1 Block + 1 Wall
Joint and range specific training for the neck. We begin with a complete warm up for the neck (cervical) and middle (thoracic) spine. We then train the neck tissues with resistance forces in order to grow our capacity and overall control. We end with neck rotations and a moment to take stock of the fruits of our labour.
Read More18 MIN
PROPS NEEDED: 1 Block + Wall Space
Joint and range specific training for the toe joints. We begin with a passive and active mobility warm-up for the toes and ankles. We then train the deep big toe joint tissues for toe extension using passive and active inputs. Growing our capacity and overall control for big toe extension helps to improve our gait (our manner when walking). Leave feeling more freedom and confidence about every step you take.
Read More30 MIN
PROPS NEEDED: 1 Block + 1 Chair
Joint and range specific trading for the hip. We begin with a few short tests to gather insight on our capacity for internal rotation in a few ranges. We then, warm up the hip joint in two ways and train the joint to grow capacity and control in this very important range.
Read More25 MIN
PROPS NEEDED: 1 Block + 1 Bolster
Joint and range specific training for the lower spine and pelvis. We begin with a complete warm up for the lumbopelvic region and their neighbouring joints. We then train the lower spine tissues using internal resistance in order to grow our capacity and overall control for lumbar flexion and extension. Leave feeling more freedom and support in your lower trunk.
Read More25 MIN
PROPS NEEDED: 1 Block + 1 Squish Ball + 1 Blanket
Joint and range specific training for the middle spine. We begin with a complete warm up, both passive and active, for the thoracic spine. We then train these spinal tissues using internal resistance in order to grow our capacity and overall control for thoracic flexion and extension.
Read More22 MIN
PROPS NEEDED: 1 Towel + 2 Chair + Wall Space
Joint and range specific training for the knee joint. We begin with a mobility warm up for the ankles and knees. We then train the deep knee joint tissues using internal and external resistance in order to grow our capacity and overall control for internal rotation, flexion, and extension.
Read More22 MIN
PROPS NEEDED: 1 Block (Wall for Balance Optional)
Joint and range specific mobility training for the ankles. After warming up the ankles and all the neighbouring joints, learn a positional isometric exercise to increase capacity and control in ankle dorsiflexion, a prerequisite for any weight-bearing shapes and patters with our feet on the floor.
Read More20 MIN
PROPS NEEDED: 1 Block + 1 Wall Space
Joint and range specific training for the shoulder (GH) joint. We begin with a complete warm up for the shoulder blades and the main shoulder joint (the glenohumeral joint). We then train the deep shoulder tissues using internal and external resistance in order to grow our capacity and overall control for internal rotation at this joint.
Read More5 MIN
In this short video we discuss why we move the fundamental concepts and techniques behind all our movement sessions. Understand why we move like we do and how to get maximum results from your training for maximum movement potential and for greater overall well-being.
Read More33 MIN
PROPS NEEDED: 1 Chair + 1 Small Towel
Move it or lose it! Discover your capacity for movement in every joint in the lower body. Starting with the toes and ending at the hips, we go slow, break things down, move in all the ways your lower body is designed to move.
Read More43 MIN
PROPS NEEDED: 1 Chair + 1 Small Towel
Discover your capacity for movement in every joint in the middle body. Starting with the neck and moving right through to the pelvis, we move slowly and deliberately, breaking each available movement for the spine and pelvis down.
Read More49 MIN
PROPS NEEDED: 1 Chair + 1 Firm Pillow (or table or desk)
In this session we break down the movements of the upper limbs from fingers to shoulder blades. Expect to gather useful information regarding the capacity and control levels available you in these joints and remember that doing the movements regularly is part of the path to improvement.
Read More46 MIN
PROPS NEEDED: 1 Chair + Optional Table or Desk
In this session we move through all of the joint rotations learned in The Beginner's Series Sessions #1-3 in new ways. We start at the toes and move through everything ending with the fingers. Expect to gather useful information regarding the capacity and control levels available you in every joint and remember that doing the movements regularly is part of the path to improvement.
Read More25 MIN
PROPS NEEDED: a comfortable place to be still for the whole time (we suggest your bed), blanket and pillow
It is said that we are all unique combinations of the five elements: earth, water, fire, air, and space. Map your awareness across your body and explore the five senses as they connect to these elements! This is a practice that will nudge you towards curiosity for all that is you.
Read More26 MIN
PROPS NEEDED: a comfortable place to be still for the whole time (we suggest your bed), blanket and pillow
What if I told you there was a place just for you. A place uninterrupted by the story of your life. This place is steeped in play rather than outcomes. It celebrates curiosity, rather than reason. And it welcomes you unconditionally. The journey to this place is not achieved through effort, but rather through rest. You need only close your eyes to access it.
Read More28 MIN
PROPS NEEDED: a comfortable place to be still for time (we suggest your bed), blanket and pillow
Meet us in a practice that fosters awareness of: awareness of the body and breath. Allow your awareness to slide to even deeper places, like the space between your breaths. And then, let it all go. Drop any sense of urgency. Drop any expectations. Get straight to resting.
Read More25 MIN
PROPS NEEDED: a comfortable place to be still for time (we suggest your bed), blanket and pillow
Welcome to a practice devoted to the element, space. Space (or ether) is considered the most subtle of the five elements. It is also the most pervasive. Space provides the backdrop for air, space is the container for fire, space permeates water and earth. Space is all around and space is within. This practice inspires us to both take some space and take up space.
Read More27 MIN
PROPS NEEDED: a comfortable place to be still for time (we suggest your bed), blanket and pillow
See your awareness like the SKY. The sky is simply perfect capacity for whatever is moving through it. It is totally allowing of whatever comes and goes through its space. The sky, by its nature, has no preference for clouds over lightning, birds over planes or sun over rain. The sky’s nature is to be unconditional capacity for everything to be as it is. Allow this practice to remind you of your own sky-like nature, the airy capacity of your awareness.
Read More24 MIN
PROPS NEEDED: a comfortable place to be still for time (we suggest your bed), blanket and pillow
This practice centres our focus around the element of fire. Unlike earth and water, fire isn’t bound by its relationship to gravity. Fire moves and rises. Fire transforms, consumes and creates. Fire is force and illumination. And fire resides in each of us. Allow my words to gather your awareness around your inner fire. In the same way we gather around a campfire, allow yourself to feel warmed and illuminated.
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