On Demand
Practice Library

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.

22 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.

18 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.

30 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.

25 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.

25 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.

22 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.

22 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.

20 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.

58 MIN

PROPS NEEDED: 1 Bolster

Get ready to work your best circus moves. This class is full of unconventional ways to use your bolster that are surprising challenging. Just a few sets of each movement pattern will likely tire you out. There are fun patterns that would make for great party tricks too! Biceps, triceps, deltoids, pecs, lats, rhomboids, traps…all the shoulder muscles will be worked and your core will be active the whole time. Don’t miss it!

Cautions: Ankle, Knee, Wrist, Shoulder loading

19 MIN

PROPS NEEDED: 1 squishy ball

This one works you up for clean push ups, rocking forearm planks, single arm loading, and alternating side planks -all designed to challenge your shoulder range of motion and overall strength. Starts with wrist prep and drills for greater capacity in shoulder flexion, all necessary preparations for the bigger movements to come.

Cautions: wrist, shoulder, ankle, and knee loading

22 MIN

PROPS: 2 toning weights or 2 hand weights + ball

Get your upper body lit in less than 25 mins. Build capacity (strength and range of motion) from your fingers to shoulders in every direction your upper limbs are designed to move. Ends with a delicious active stretch for your side body and lats while working your arms and core.

Cautions: ankle, knee, wrists, shoulder loading

38 MIN

PROPS NEEDED: 2 hand weights (1-3 LBS)

Upper limbs challenge! Work every tissues from wrists through to your trunk in every way. Two-pound toning balls were enough for me to feel at my edge by rep five or six for most exercises included in this practice. I encourage you to find the right amount of weight for you to feel safe yet challenged. Leave feeling open, energized, and mighty.

Cautions: Wrist, Shoulder, Knee loading

44 MIN

PROPS NEEDED: massage tools (balls or foam roller)

Myofascial release to the rescue! We all have postural imbalances due to our sedentary lifestyle and being out of sync with what we were designed to do. We mobilize through a combination of self-massage and movement to hydrate tissues that are typically dehydrated. After rolling out, we get to work using body weight exercises to strengthen our upper limbs. Expect some challenging upper body work and fun, functional patterns.

Cautions: wrist, shoulder, knee, ankle loading

42 MIN

PROPS NEEDED: none

Fluid and functional patterns to the rescue! In this class we take our learnings from isolations to associations. We break down movements at each joint in order to consciously and fluidly move through multi-joint patterns. Lots of single arm loading and close kinetic chain exercises with compound movements designed to enhance our overall tissue capacity. Leave feeling prepared for any upper body daily task that might come your way!

Cautions: wrist + shoulder + minimal knee and ankle loading

58 MIN

PROPS NEEDED: 1 Block + 1 Pillow

Spread your wings and fly! The block adds a challenge to our upper body workout. We use it to create task-based movements, to prop us into end-range positions, and to add load to the exercises. Expect to do seemingly simple movements in base positions that make them hard to accomplish. We get into single-arm loading prepping us for side planks executed with integrity. We end with a challenging pattern from downward dog to forearm plank and some play with load distribution there. Leave feeling connected to your relevant radiance.

CAUTIONS: Wrist loading, Shoulder loading, and Knee loading

1 HR

PROPS NEEDED: Wall Space + Optional Pillow

This class starts with some serious wrist training. Then we take it to the wall for some creative and effective, closed chain, loaded exercises that target all of the tissues around the shoulder blades and shoulder joint.

59 MIN

PROPS NEEDED: 1 Block

Get smartly prepped to transition through challenging shapes with precision and control. We explore movement patterns taking us from plank to downward dog to side-plank, and in and out of a variation of dolphin pose from quadruped and downward dog. We engage in effective training to expand capacity for wrist extension and shoulder flexion targeting the tissues responsible for the ranges required to execute the above mentioned transitions confidently.

1 HR 2 MIN

PROPS NEEDED: 1 Block + Optional Pillow

Start off with some wrist therapy, mobilizing through both stretching and strengthening in a variety of ways. Get deep into the shoulder joints with end-range, rotational movements in every range. Learn how to gain control over your shoulder blade movements.

23 MIN

PROPS NEEDED: 2 massage balls

Free your pecs! Starts with myofascial massage for the pectoral muscles that often leave us looking hunched and feeling closed-hearted. Great shoulder and wrist mobility drills with the added boost of peripheral tension from squeezing the ball throughout. We get into planks, push ups, downward dog, reverse table, and single arm variations.

Cautions: Knee, Ankle, Shoulder, and Wrist loading

59 MIN

PROPS NEEDED: 1 Boster or Two blocks

This class builds! We use the props to challenge our ability to control micro-movements in the wrist, elbow, and shoulder girdle before getting into positions that provide internal resistance and tension for us to work against. Get ready to run through a few sets of isometric exercises in the same positions to build capacity and stress tolerance at end-range.

59 MIN

PROPS NEEDED: 1 Block, 1 Bolster

Did you say Chaturanga? Wanna understand it and improve yours? This class trains the body parts in the specific ranges needed to execute a traditional yoga push-up well. After training all the parts individually, we progressively put it all together, coordinating the balanced actions at every joint at once

59 MIN

PROPS NEEDED: 1 Cylindrical Hand Weight + 1 Block

Load it. We use external load to challenge our daily mobility drills for the upper limbs. Adding load promotes positive tissue adaptations leading to more capacity, tolerance to stress, and better control over our movements.

59 MIN

PROPS NEEDED: 2 Bolsters or 2 Rectangular Pillows

Challenge your ability to execute everyday mobility drills with the spine shape held in flexion and extension. We use these specific base positions to increase internal resistance for our upper body tissues to work against.

56 MIN

PROPS NEEDED: Wall Space.

Wall Class! Feel into the support of the wall behind you and use it to gather insight as to whether or not you are compensating for limited upper limb movements. Explore creative rotational movements for the main shoulder joint which offer healthy inputs to the deepest tissues.

49 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.

55 MIN

PROPS NEEDED: 1 Block + 1 Towel + Wall space

Whether you’re new or experienced, this class offers a thorough exploration of some of the most basic (and important!) mobility exercises for the upper body. We cover everything from fingers to shoulders and finish with some mild weight-bearing + (very) modified tricep push-ups.

1 HR 3 MIN

PROPS NEEDED: Pillow (optional)

A slow and educational experience. Learn which joint is moving, how it moves, and why we isolate certain areas -all with crystal clear instructions. Get intimate with every single joint of your upper limbs: fingers, wrists, elbows, shoulders, and shoulder blades.

58 MIN

PROPS NEEDED: 1 Bolster

We get down to the nitty-gritty in this one. This class begins with isolated movements that help you notice every nuance of each joint’s capacity and control in the upper limbs. Our base positions create tension for the targeted tissues to work against making seemingly easy movements quite challenging to execute.

54 MIN

PROPS NEEDED: 1 Blanket + 1 Block

This deliberate practice begins with mindful, joint-by-joint conditioning in preparation for more complex movement patterns explored towards the end.

20 MIN

PROPS NEEDED: None 

Stiff shoulders? Warm it all up, from the tips of your fingers through to the shoulder joints closest to the trunk. We start with a mobilization routine that feels like detangling the knots, before putting our arms to good use. This class works up to a free-feeling downward dog, plank and cobra flow. 

Cautions: Knee, wrist, shoulder, ankle loading

55 MIN

PROPS NEEDED: Wall corner, Wall Space

Start with the peripheral joints and work your way in. We use a wall corner to keep compensation tendencies at a minimum and to ensure that we are in fact targeting the intended areas.

1 HR 1 MIN

PROPS NEEDED: A Clear Wall Space + 1 Block

Resistance training anyone? Closed chain movements are movements where the extremity, in this case, the hand or the forearm, is fixed in space and/or in contact with something that cannot move.

1 HR 1 MIN

PROPS NEEDED: 1 Block + Clear Wall Space + YTU Massage Balls (or a cylindrically shaped item)

MMM...massage. Need an upper-body soother? This class offers many self-massage techniques to apply pressure into tissues, helping to relieve tension. We combine active inputs with the passive inputs from the massage tool to engage our upper body tissues in a variety of ways. After untangling gnarly knots, we enjoy the additional space and freedom in a wide range of healthy movement patterns.

22 MIN

PROPS NEEDED: 1 full sized foam roller

Free your scapula! Training the shoulder blades is underrated. We begin this class with scapular mobility before moving into classic upper body drills -all using the foam roller. Expect to feel really strong and free when you get to the tricep dips and push ups near the end.

Cautions: knee, ankle, shoulder loading

1 HR 5 MIN

PROPS NEEDED: 1 Block

Train for more overall strength and control over your upper body. We use the block in creative ways to close the chain, to engage in task-based movements, and to add load and obstacles to overcome.

56 MIN

PROPS NEEDED: 1 Chair (without armrests)

Don’t let the chair fool you. We use the chair to dissociate certain areas of the upper limbs to gather insight into how the targeted joints are moving without compensating. We also use it to mark passive end ranges and then we strengthen those ranges, building up our overall capacity and tolerance.

57 MIN

PROPS NEEDED: None Optional pillow or blanket

Shoulder Therapy! This class begins with focussed mobility training for some more challenging load-bearing moves to follow. We take the time to assess our capacity for wrist extension and shoulder rotation (internal and external) and then learn how to use isometric loading principles to build tolerance in those ranges.

1 HR 1 MIN

PROPS NEEDED: 1 Blanket (or Towel)

Not as simple as it looks. Give your upper body the attention it deserves. We get into positional isometrics, one of the most effective training methods, to train the deepest tissue of the shoulder joint.

41 MIN

PROPS NEEDED: 1 Bolster + 1 weight (5-10 pounds)

Want to break a sweat? This lower body practice is fire! Starts with necessary foot and ankle work to prepare for this mostly-on-your-feet workout. A great training for greater range of motion in the hip and thigh area that is sure to help with gait (walking pattern). We train hip extension without borrowing from the pelvis or lower back which means deep core work is inevitable throughout. Expect loaded lunges and hip hinges that will work your legs to their maximum. Ends with a spring stretch and rest.

Cautions: ankle, knee, wrist, shoulder loading

56 MIN

PROPS NEEDED: massage balls + blocks + blanket

Calling all glutes! Get your butt muscles firing on all cylinders in this one. Starts with massage to access balanced ankle and foot mobility and stability for a bunch of tough standing work. Single leg work is the theme here. Be prepared to gather insight on how your legs are working individually compared to as a pair. Squats and deadlift preps are included as ways to integrate the learnings. Ends with cooling stretches like pigeon and the figure four.

Cautions : knee + ankle loading (minimal wrist and shoulder loading)

61 MIN

Props Needed: 1 Block + 1 Blanket + YTU Balls

Starts with a massage for the shins, quads, calves and hamstrings to work out potential imbalances in these tissues. We move on to actively engaging these muscles to build up our strength and control and to increase our active range of motion. We work 360 degrees around the hip and thigh muscles targeting every fascial line with challenging lunge sequences, and movement patterns that require skill, balance, and attention. This is definitely a hip focussed class if you are looking for that kind of thing.

Cautions: Ankle, Knee, Minimal Shoulder + Wrist Loading.

59 MIN

PROPS NEEDED: 1 resistance band + optional blanket

Power. Strength. Healthy Stress. Feel it all in this one. Working with resistance builds our overall capacity, control, strength, and active range of motion as we work to safely overcome forces without overwhelm. This class is a good experiment in training to ride the waves of life, the ups and downs, with presence and grace. The meditation at the end connects the purpose and intention of the physical work in this class to the big picture. Leave feeling confident, secure, and ready for whatever is up for you to face with grace.

Cautions: Knee, Ankle, Shoulder loading

23 MIN

PROPS NEEDED: 1 toning ball

Oof! It starts strong and just keeps on demanding your attention and energy until complete. The weighted ball adds quite the challenge to our regular hip rotations and if you stay true to form, you might feel humbled by the range of motion you actually own. This class is a total wake up call for your hamstrings and glutes. Deadlifts and squats included!

Cautions: ankle, knee, wrist, and shoulder loading

40 MIN

PROPS NEEDED: 1 massage ball + 1 squish ball

Description: Feel it all! Discover hidden tension along the whole posterior chain with myofascial massage for the bottoms of the feet, calves, and hamstrings. Beyond that, expect loads of active stretching for all of your hip and thigh tissues that will put your muscles to work.

Causations: Knee, Ankle, Shoulder loading

41 MIN

PROPS NEEDED: 1 Blanket

Feet, knees, and hips - get ‘em:) We use our base positions increase the challenge to actively move into our end ranges. Notice familiar mobility drill patterns that feel harder to tackle due to increased internal tension. Hip rotations with short and long levers in a variety of positions are a highlight. This class also includes great-feeling foot and calf stretches.

Cautions: wrist, shoulder, ankle, knee loading

56 MIN

PROPS NEEDED: Wall + Optional Pillow

Wall Class! Warning: expect your blind spots to be revealed. Starts with basic standing mobility drills as a warm up. We use the wall for external input for drills that help to prepare the toes, feet, ankles, and hips for the journey ahead. We tease our way in and out of yoga shapes to ensure that we have what it takes to actively exit a pose several times over. Expect single leg work that will challenge your game and maybe even lead to some shaky leg moments. And yes, we do pigeon pose in this one…

CAUTIONS: ankles, knees loading

59 MIN

PROPS NEEDED: One blanket for slidable surface

This class will take you through a whole lot of mindful preparations and training for an intricate movement pathway that will have you shifting, tipping, and turning around on your tush! The full expression of the seated movement pathway that we explore comes with a long list of prerequisites. We train at our end-ranges of plantar flexion at the ankle joint, knee rotation and deep knee flexion, hip flexion in both external and internal rotation, and progress to multi-joint training so that we can build-up towards the pattern. We learn the pattern piece-by-piece and eventually get to express it fully which challenges our coordination, skill, and capacity.

CAUTIONS: Loaded foot, ankle, knee joints

33 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.

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.

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.

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.

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.

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.

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.

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

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

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.

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.

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.

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.

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.

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

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

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.

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.

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.

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

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.

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

1 HR 3 MIN

Expand your block repertoire. We use the block as an obstacle, as resistance, to add more load, to support us, and to make movements task-based. We make seemingly simple movements challenging to execute by adding the prop into the mix in a variety of ways. Expect every part of you to be worked, stretched, engaged, and treated to nourishing moves. This class works up to a fun flow between a side plank and a twisted downward dog flow and some standing work that will challenge balance and active range. Ends with soothing Somatics.

Cautions: Ankle, Knee, Shoulder, Wrist loading

30 MIN

PROPS NEEDED: Optional Pillow or Chair

I call this practice Embodied Awareness. It's a meditation in motion, meant to help you feel more in touch with your body. Take this time to investigate where your body is at, what you feel beneath the surface, where you can invite more space, softening, and fluidity in.

46 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.

1 HR

PROPS NEEDED: 1 Blanket or Towel

Start by stopping. The pace is slow like a Sunday morning should be. We use time wisely off the top, spending it to center, breath, and to release the abdominal tissues and to notice how all of this helps to shift the nervous system leaving us more relaxed and present.

1 HR

PROPS NEEDED: 1 Chair (without armrests) + 1 Block

A great practice that acts as a compassionate guide, helping you to get into your body deeply and intimately. This class is chock-full of smart micro-movements that target every muscle fiber and tissue.

1 HR 5 MIN

PROPS NEEDED: A Wall Space

Join my partner Adam, my niece Olivia, and me as we enjoy a full-body practice to wake up our entire being. We begin with our most distal joints (fingers, wrists, toes + ankles), then move into proximal joints (shoulders, hips + spine), and finally, we merge it all together.

1 HR 3 MIN

PROPS NEEDED - 1 Pillow

Connect to a felt sense of support as we start by stopping and allow for the natural qualities of the earth to hold us. We open with subtle movements of the spine to ease us into our practice and to create space from our center outward.

1 HR 3 MIN

PROPS NEEDED - Massage Balls (or any sturdy cylindrical-shaped item)

Conscious Connection. We begin with a guided meditation to help us consciously connect to our center to set the tone for an intentional movement practice. This one inspires us to move from the inside-out. We start with movements from our center and work toward the periphery.

1 HR 1 MIN

A Valentines Day Special to love yourself up. Self-love is a practice and a process. Throughout this class, we experiment with the mantra: I am here. I am with you. I love you. We move through every joint from head to toes mindfully and deliberately. This class encourages you to move from the inside out, fully connected and listening deeply.

1 HR 9 MIN

PROPS NEEDED: None

Feeling out of whack? This class is a perfectly balanced full-body tune-up. In the first quarter, we get down deep into every aspect of the upper limbs. The second-quarter tackles the spine with interesting combinations of ranges of motion.

1 HR 3 MIN

PROPS NEEDED: None (optional block)

A grounding, nourishing practice for times when it feels hard to get moving and energy is low. We ease into this one, starting by stopping. Lots of attention on the breath and regulating the nervous system. Expect some flowing movements and balance work in this one. Ends with core work and an amazing side stretch.

42 MIN

PROPS NEEDED: 1 Chair, 1 Squishy Ball, 1 Resistance Band.

A sweaty, pulsing, and invigorating practice. A blend of Mobility, Pilates, Yoga, and Dance Conditioning that focuses on multiple repetitions until your muscles are on fire. It's a low-impact, high-intensity workout. Get it!

47 MIN

PROPS NEEDED: 1 Chair + 2 Toning Balls

Say yes to this class! Quick warm-ups, slow burns, a few too many pulses…overall a thorough workout. Leave this class feeling awake from head to toe and ready for anything.

47 MIN

PROPS NEEDED: 1 Chair + 1 Squishy Ball

Quick fix! Start at the centre and working your way outward. Get in some good, solid, down-on-the-ground spine and core work right off the top. Move on to mobilizing the hips, ankles, and shoulders before standing up for a fast-moving sequence designed to build capacity and strength in the upper and lower limb tissues.

PROPS NEEDED: 1 Squishy Ball + 1 Chair + 1 Block

This one is zany and worth it. Starts at the bottom and works all the way up to the top. This class includes important ankle work, calf stretches, an intense leg series, memorable core work, and upper body moves that feel so good. It's both satisfying and soothing. Get it.

Cautions: Ankle + Knee + Shoulder Loading

44 MIN

PROPS NEEDED: 1 Chair + 2 Toning Weights

Quick, Sneaky, and Efficient. This session starts with upper body work designed to tone and build capacity in the upper limbs (wrists and arms). We move on to standing lower body work for the ankles, knees, and hip tissues before a squat series that takes us to the floor. The upper and lower limb work put huge demands on our core throughout but just to be sure, we end this class with more deliberate core stability challenges. Leave feeling strong, confident, and connected.

45 MIN

PROPS NEEDED: 1 Squishy Ball

This one feels more like a Pilates class by design while keeping the pace of a traditional Barre class. Mostly keeping it low to the ground, we start on the back for a full core workout targeting the lower half, then move on to some deep hip and thigh work, followed by more core work that targets the upper half. There is a short standing series that works the feet, ankle, leg, and shoulder tissues before getting into some heftier full body moves. Expect to feel your abs the next day.

Cautions: Ankle, Knee, Wrist, Shoulder loading

45 MIM

PROPS NEEDED: 1 Chair, 2 Toning Balls

Sweat it out. A 7 minute mobility warm-up, 8 minutes of upper body work, 18 minutes of lower body work, 7 minute of core work, and 5 minutes of stretching to cool down. Get your whole body singing with sets and reps that will help you feel energized and toned.

PROPS NEEDED: 1 Chair + 1 Resistance Band

The pièce de résistance. Whoa baby! This class offers a wide variety of ways to elevate your barre repertoire, all using peripheral tension and resistance.

45 MIN

PROPS NEEDED: 1 Chair

Get your glow on! Oof! The leg series in this one is real. Important footwork off the top to build more capacity in the ankles, knees and legs. We sneak some upper body mobility in there to give our hard working legs a break before coming back to upper body work later on.

40 MIN

PROPS NEEDED: 1 Chair + 2 Toning Balls + Slider (or small towel)

Dynamic, Efficient, and Fulfilling. This practice will move more than your body. We start with full-body movements to warm-up before honing in on upper body mobility and upper limb strengthening. We use the chair and sliders to get the legs buzzing and humming and take it down to the mat for butt-work and core-work. Ends with yummy upper body stretches and a cool-down. Do it if you dare.

45 MIN

PROPS NEEDED: 1 Chair + 1 Resistance Band

This peppy class with leave you feeling equally strong and stretched out. The resistance band is used throughout to help build full-body capacity and control. Starts with some fluid mobilizing patterns, included a thorough upper, lower, and middle body workout, and ends with cooling and soothing stretches. Leave feeling ready for anything!

48 MIN

PROPS NEEDED: 1 Chair + 1 Resistance Band

Tension Party. How do you increase your tolerance to stress? You slowly and safely stress your system! We use a resistance band for almost everything in this class. We start with an upper body warm-up to prep us for a variety of challenging upper body exercises, followed by a lower body workout targeting all of the leg and hip muscles, and end off with some core-work. If you are looking to tone this is your class!

Cautions: Ankle, Knee, Wrist, Shoulder Loading

1 HR 9 MIN

PROPS NEEDED: 1 Yoga Belt, 1-2 Bolsters, 1-2 Blankets, 1-2 Blocks, Extra Pillows

Who doesn't need more rest and restoration? Dim the lights, light some candles, and set up near a wall space. Get ready to melt into the reliable support of the earth, to give your body the space to engage in its natural healing processes, and to revive your connection to YOU.

1 HR 10 MIN

PROPS NEEDED: 2 Bolsters (or firm, rectangular pillows), 1 Yoga Belt, 1-2 blankets, 1-2 Blocks, Eye Pillow (optional)

Go deep inside. This restorative sessions starts with soft, gentle, and soothing movements to help you connect with your body and unravel tension.

1 HR 20 MIN

PROPS NEEDED: 1 Yoga Belt + 2 Blocks + 2 Bolsters + 2 Blankets

Rest easy. Start with a gentle mobilization sequence to start the process of releasing tension and stress. Set an intention to anchor your practice with something meaningful and unique to you. Melt into four traditional restorative postures designed to support your body through its natural healing ability.

1 HR 12 MIN

PROPS NEEDED: 2 Blocks + 2 Blankets + 2 Bolsters (Pillows)

Melt. A deep, restful practice meant to shift your nervous system into a state that promotes regeneration, repair, and restoration. We begin with light and easy movements to unwind held tension in the joints before holding shapes, supported by the props, for time.

1 HR 14 MIN

PROPS NEEDED: 1 Chair + 1 Blanket + 1 Bolster + 2 Blocks

Mmm...yum. A delicious spread from start to finish. We begin with a casual mobility appetizer, seated in the chair, to clear the palette before enjoying the main course. The second course features breath work to inspire ultimate presence and relaxation. Steep deep into the experience from that point onward, savouring every flavour that each pose offers. Leave fully satisfied.

1 HR 10 MIN

Props Needed: 2 Blocks + 2 Blankets + 1 Bolster

Description: Feel your feelings. This is a class that helps us to practice letting it all in and through -every sensation, thought, and emotion. We start with some vagal toning (stimulating the vagus nerve) by massaging the facial muscles and connecting to the breath in the chest and lower belly. The vagus nerve is a key part of our parasympathetic nervous system which activates our rest and digest mode. We explore five different postures in this one, all designed to help to gather insight into what our body, mind, and heart are in need of.

Cautions: Ankle + Knee Loading

1 HR 4 MIN

Props Needed: 1 chair + 2 blankets + 2 blocks + 1 bolster

The nervous system heals in safety and presence. Practice holding yourself in both. Starts with gentle movements to warm up the body before holding shapes for time. Focus in this one is on the posterior and anterior tissues as well as regulating the nervous system so that we can be authentically open and available.

Cautions: none

10 MIN 30 SEC

Anyone in need?

Bringing attention to the lower structures of the body can really help to ground our energy. When we tune in to a felt sense of support from the natural forces of the earth; gravity and magnetism, we can experience our connection to the earth and its unique qualities.

12 MIN 20 SEC

Looking to strengthen yours?

Deepen your relationship with yourself with this centering meditation. Start with your awareness on the outside and gradually harness your attention inward, toward your spine and central channel. Clear the pathway between your head, heart, and mind with your attention, imagination, and breath.

13 MIN 30 SEC

Who are you?

Witness whatever is arising. Notice everything appearing and passing, without wrapping your attention around whatever you are experiencing. Instead of getting caught up in what is showing up, practice to remain in the observer’s seat, as pure awareness.

11 MIN 30 SEC

Feeling activated?

This meditation is meant to help neutralize uncomfortable, overwhelming, challenging, or disruptive emotions and impulses. When difficult emotions get the best of us, we tend to leave our window of presence, we lose our ability to remain open, patient, aware, focussed, flexible, connected, appropriately engaged socially, and creative.

14 MIN 20 SEC

Need some love?

This meditation offers the time and space to practice and fill up on self-love. We all crave to be seen, felt, and loved. Feelings of self-doubt and lack of self-worth get in the way of our ability to receive love. When we tend to these parts, we can open ourselves up to the infinite supply of love that is readily available within.

11 MIN 20 SEC

Who are you?

Enter the seat of the witness by bringing your awareness to awareness itself. This is an important practice as it reveals the truth of who you really are. Fortifying the connection to the most wakeful state of your being allows for an experience of living with less intensity. From this place, we can grow our limitless capacity to navigate the ups and downs of life.

13 MIN

Looking for some guidance?

This meditation will take you into the future where you can visit your evolved self. This experience can serve as an inner resource for you in the present, anytime. A guided adventure into the future to encounter an older, wiser version of yourself. Visit the you that will exist if you live your life from this point on in alignment with your heart’s desires, your truths, your purpose, mission, and vision.

13 MIN 24 SEC

What are your unique talents?

We all have natural gifts and talents. Some that we are easily aware of, some that haven’t been discovered yet, and some that we forget to acknowledge because they are inherent to who we are. Remembering our gifts is an essential, contributing part of accessing our own personal power. When we are connect to our great gifts we can use them to serve.

25 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.

26 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.

28 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.

25 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.

27 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.

24 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. 

28 MIN

PROPS NEEDED: a comfortable place to be still for time (we suggest your bed), blanket and pillow

Water holds an important role in yoga philosophy. We hear the word ‘wave’ as a description for both our breath (the waves of your breath) and for how our thoughts move (the waves of the mind.) The motion of water is depicted as subtle and sublime. One doesn’t fight a wave, but rather watches it, or rides it.. or a little of both, depending on your persuasion. In this practice, you'll explore water in both ways: watching the water-like nature of your being, as you scan the body and breath. But also, allowing your awareness to be like water… somewhat meandering, unconcerned with the path you’re taking… moving for the sake of moving.

30 MIN

PROPS NEEDED: a comfortable place to be still for time (we suggest your bed), blanket and pillow

Sometimes all we need is to indulge in the relationship between you, the earth, and gravity. We welcome deep rest with this practice by connecting all things back to the earth beneath us. Plant a seed of intention into the depths of your own personal garden and enjoy the landscape that is you.

29 MIN

PROPS NEEDED: a comfortable place to be still for time (we suggest your bed), blanket and pillow

In their efforts to understand themselves and the world more clearly, the yogis sought to know what underlies all of existence. What threads braid together to form our world, our experiences, ourselves? They discovered three: the pause, formed stillness (tamas), the moving, passionate energy (rajas) and the balance of clarity and presence (sattwa). This journey guides you through an awareness of the three energies that inform your experience. The ultimate intention is to remind you that, even on the hardest days, beneath it all there is presence and peace.

27 MIN

PROPS NEEDED: a comfortable place to be still for time (we suggest your bed), blanket and pillow

This practice explores two uses for the word ‘wave’. Yoga suggests we think of our minds as oceans and the thoughts that move them, as waves. Neuroscience suggests our minds are matter, and the electricity that pulses through it produces brainwaves. Whether it’s the wave, or an electric charge, see if this practice can calm your ocean; make quiet, your matter.

32 MIN

PROPS NEEDED: a comfortable place to be still for time (we suggest your bed), blanket and pillow

This practice leans into the late summer-fall transition. The transition between seasons can involve a palpable energy change - from feeling embraced and nourished by our environment, to feeling like we need to tend to ourselves and nourish in other ways. This practice begins with a brief breathing exercise to amp up your inner vitality. From there, we’ll slide right on into nidrā land where we are reminded of our inner resources.

29 MIN

PROPS NEEDED: a comfortable place to be still for time (we suggest your bed), blanket and pillow

What would your awareness be like, if it were just like the never-ending sun? Stretched out over way more hours than you’re used to? Entering the dips and crevices beyond your waking state, into dreams, into sleep. Yoga Nidra is designed with this in mind -expand your consciousness… well beyond the waking state. Get to know yourself in all of the states.

28 MIN

PROPS NEEDED: a comfortable place to be still for time (we suggest your bed), blanket and pillow

A great beginner’s practice, we move from an awareness of the physical body to the deeper layers of the energetic, mental, wisdom, and bliss bodies. Each stage is like stepping out of your car on a road trip: have a look around, and see what there is to be seen. With clarity and kindness, participants move into the depths of their consciousness and back out.

40 MIN

PROPS NEEDED: a comfortable place to be still for time (we suggest your bed), blanket and pillow

Yoga Nidrā has a way of moving us past the barriers put up by the rational mind. The walls we put up are there for a reason, but the content they hold is the stuff of the heart. This practice guides you through the layers of yourself, carrying a heartfelt message: that you can embrace it all. The good, the bad.

36 MIN

PROPS NEEDED: a comfortable place to be still for time (we suggest your bed), blanket and pillow

Using the metaphor of a painter making the first brush stroke on a canvas, this practice encourages you to create an experience that both nurtures the body and invigorates the mind. Trace your awareness from the obvious to the subtle and see what treasures are unearthed in the process. This is a nidrā designed to spark your creativity, all while the body-mind gets the deep rest it deserves.

36 MIN

PROPS NEEDED: a comfortable place to be still for time (we suggest your bed), blanket and pillow

This practice makes use of pancha pran, or the five pathways of energy that move throughout the body. Through the stillness of meditation & keen awareness, the yogis were able to discern the energy that innervates them. They named it pran or prana. Nowadays, we might name this ‘pran’ as ‘qi’, ‘vitality’ or ‘life force’. It is said that all the systems of the body (the nervous, digestive, reproductive, and endocrine) are sustained by the movement of pran.

37 MIN

PROPS NEEDED: a comfortable place to be still for time (we suggest your bed), blanket and pillow

We spend time at the start of this yoga nidrā planting a seed of intention. This may be a question you've been pondering; an ingredient you want to see more of in your life; or a simple expression to be open. Through time in this practice, we are reminded that we are always in community, surrounded by support. However you receive it, this practice will offer a moment of respite, seeded by the intention you've set.

31 MIN

PROPS NEEDED: a comfortable place to be still for time (we suggest your bed), blanket and pillow

In this practice, I borrow from the yogic concept of the 'chitt' or mind. We consider the mind as our sixth sense and liken it to a quilt, a vast collection of textures, patterns and colours unique to your experience. This nidra leads you towards exploring the 'patches' of your own unique 'quilt'.

39 MIN

PROPS NEEDED: a comfortable place to be still for time (we suggest your bed), blanket and pillow

This guided relaxation anchors our awareness to the deepest limb - our spine. Take a walk down the golden coins of your spine and bathe in a rainbow of colour. We'll explore the spine anatomically - that it’s a structure forming the central axis of our skeleton. We'll also borrow from the yoga tradition in which the spine is conceived as a central channel of energy.

42 MIN

PROPS NEEDED: a comfortable place to be still for time (we suggest your bed), blanket and pillow

This practice reminds you of that which is always present + ready to observe: your awareness. It is the one constant amidst a world of change. We start with gentle movement to be experienced from lying down. Through intentional language, this nidrā experience takes your awareness by the hand, leading it to subtler and subtler places.

30 MIN

PROPS NEEDED: a comfortable place to be still for time (we suggest your bed), blanket and pillow

This one is for the dreamers. Follow along in a nidrā practice curated to you settling in for the night. This nidrā offers fewer verbal prompts, and a lot more space to assist you with falling asleep. You won't hear a return cue, so be sure to practice this one for a time when napping or sleeping for the night is your objective.

31 MIN

PROPS NEEDED: a comfortable place to be still for time (we suggest your bed), blanket and pillow

This practice zeroes in on one simple moment in time: the act of stepping into water. The action sends ripples through the water and disturbs the sand beneath it, but over time, all things naturally still. Can this practice lead you to the same result? Some part of you stilling, be it the body, breath or mind.

33 MIN

PROPS NEEDED: a comfortable place to be still for time (we suggest your bed), blanket and pillow

This practice leans into the premise that rest doesn't need to be complicated. With simple words, an easeful practice unfolds. The opening prompt is a suggestion for the practice itself, or the week ahead: I keep it simple.

36 MIN

PROPS NEEDED: a comfortable place to be still for time (we suggest your bed), blanket and pillow

Within the meditative traditions of yoga, it is said that we can use our quiet practices to change the state of our minds. Your mind, (the chitt) and its state (awastaa) are always capable of changing. In fact, the yogis surmised that you ARE what you attend to. A mind that attends to happiness, seeds a person that is happy. A mind that attends to forgiveness, seeds a person who forgives. And so on…

4 MIN

PROPS NEEDED: 1 Kettlebell or Dumbbell + 1 Hand Towel + 1 Mat

This introduction explores the various ways we use & hold the kettlebell or dumbbell in the core progression series. It also includes guidance on how to select weight that is most appropriate to you & the exercises introduced in the series.

25 MIN

PROPS NEEDED: 1 Kettlebell or Dumbbell + 1 Hand Towel + 1 Mat + Wall Space

This is class 1 of 6 of the 6-week core progression series. This class focuses on some of the foundational components of integrating the core through strength-based movements. We look towards "linking systems", a term to describe how to engage & utilize our core through breath, tension & focus to create & sustain core stability to produce movement in our upper body in shorter levers.

45 MIN

PROPS NEEDED: 1 Kettlebell or Dumbbell + 1 Hand Towel + 1 Mat + Wall Space

This is class 2 of 6 of the 6-week core progression series. This class focuses on expanding on some of the foundational components from class 1 of integrating the core through strength-based movements. We continue to look towards "linking systems", with this week's attention including the lower body along with our upper body to create tension to sustain core stability in order to produce movement in our upper body & lower body in shorter levers.

40 MIN

PROPS NEEDED: 1 Kettlebell or Dumbbell + 1 Hand Towel + 1 Mat + Wall Space

This is class 3 of 6 of the 6-week core progression series. This class focuses on expanding on the components from class 1 & 2, mainly the foundational components of integrating the core through strength-based movements. Our look continues to "linking systems", in this week's case, that means a focus into the pillar bridge (or plank) & the utilization of tension as a means of efficiently training core stability in longer lever variations. Ideally, this class would be performed twice before moving to class 4.

38 MIN

PROPS NEEDED: 1 Kettlebell or Dumbbell + 1 Hand Towel + 1 Mat + Wall Space

This is class 4 of 6 of the 6-week core progression series. This class focuses on expanding on the components from class 3, where we shift focus from initiating & maintaining core stability to dynamic stability. Dynamic stability is the integration of movement between the hips, pelvis & the shoulders - an important part in generating movement forcefully & intentionally. Ideally, this class would be performed twice before moving to class 5.

40 MIN

PROPS NEEDED: 1 Kettlebell or Dumbbell + 1 Hand Towel + 1 Mat + Wall Space

This is class 5 of 6 of the 6-week core progression series. This class focuses on expanding on the components from class 4, where the previous emphasis on dynamic stability expands into incorporating with cross-body awareness. Cross-body integration is movement that occurs across the body from right to left & left to right linking the hips, pelvis & the shoulders from opposing sides. Ideally, this class would be performed twice before moving to class 6.

41 MIN

PROPS NEEDED: 1 Kettlebell or Dumbbell + 1 Mat + Wall Space

This is class 6 of 6 of the 6-week core progression series & the final class of the series. This class focuses on expanding on the components from class 5, where the previous emphasis on cross-body awareness looks to integrate muscle actions that stretch & contract between two opposite points. Strength is like stretching & returning with load, teaching muscles through movement how to respond under tension & stress.

12 MIN - Awareness Meditation

This practice is meant to help you cultivate a greater sense of awareness of your body, mind, heart, and soul. We are practicing to turn our attention inward onto ourselves, directing energy toward the physical sensations, thoughts, emotions, impulses, and desires that are present moment to moment. We are getting to know our internal world more intimately and clearly as the starting place to coming back into a healthy connection with our wholeness, our whole self.

4 MIN - The 54321 Practice

This practice is meant as a respite from internal experiences that may at times feel overwhelming to stay present with. The 54321 practice can help to ground us in the here and now through our 5 senses a lot like an anchor tethering us to what is present around us by safely interacting with our surroundings.

30 MIN - Awareness Movement Practice

PROPS NEEDED: None, optional blanket or pillow.

This practice is designed to support you in turning up the level of presence you bring to each moment. Bringing what is unconscious into consciousness particularly the information, signals, and messages that come from within us and around us. Becoming more aware of what is authentically present in each moment of our daily lives is essential to healing. This practice is the foundation to your process of returning to wholeness.

8 MIN - Safety Anchor + Box Breathing

The following practices are designed to help soothe your nervous system and to help to shift you into a felt-sense of calm and safety. We start off with resourcing using the safety anchor of our choice before exploring box breathing. This breathing practice is designed to help restore the nervous system back to a more open, receptive, and relaxed state.

6 MIN - Safety Anchor + 4.7.8 Breath

This practice is designed to help soothe your nervous system and to help you shift into a felt-sense of safety and calm. You will cultivate a safety anchor and be lovingly guided through a breathing exercise to nourish your whole self.

39 MIN - Tolerance Movement Practice

PROPS NEEDED: optional blanket or bolster

A nervous system state shift. This practice is designed to restore the functioning of the ventral branch of the vagus nerve, known as the social engagement system from Polyvagal Theory. Move from a state of hyper-activity or hypo-activity, to a state that is open, welcoming, and safe.

9 MIN - Turning Toward: Pendulating and Titrating Meditation

This meditation is designed to support the process of working with difficult sensations, emotions, and experiences. We are exploring two methods from Somatic Experiencing, a body-based approach to healing developed by Peter Levine, called Pendulation and Titration. We are practicing oscillating between two polarities as a way for them to be gradually integrated and transformed.

33 MIN - Turning Toward Movement Practice

PROPS NEEDED: None

Becoming more self-aware, awake, and attentive is a necessary foundation to personal growth but what we do with what we discover about ourselves from there? This practice is an invitation to explore two concepts from Peter Levine's Somatic Experiencing called "pendulation" and "titration". Welcoming and opening to our feelings can be overwhelming. This practice offers a safe way to begin to process difficult emotions, sensations, thoughts, stress, and/or trauma that are held inside the body. Experience the power of expanding and contracting as a way to build tolerance and capacity to feel fully without the tendency to turn away from yourself.

13 MIN - Working With Your Parts Meditation

This practice is an invitation to understand more about yourself, and to acknowledge, appreciate, and honor your conditioned tendencies and protected parts.

41 MIN - Understanding Movement Practice

PROPS NEEDED: Optional blanket.

This is a movement practice that is meant for you to explore meeting your edges while staying connected, curious, and compassionate. Understanding is about recognizing that we all are uniquely the way we are because of our life experiences and our history, which differs from individual to individual. Getting into contact with our conditioned parts and protective reactions helps us to learn about and from them. We aim to move from protection to connection, from a contracted place, to an expansive and open one.

11 MIN - Nurture and Nourish Your Needs Meditation

This practice is an invitation to offer yourself the presence, love, and support that you deserve. Overtime and with consistent effort, nurturing your needs will help you trust in your ability to show up for yourself, to honour your worth, your sacredness and the sacredness of all of life, and to trust in your innate goodness — no matter the conditions.

27 MIN - New Experiences Movement Practice

Nurture what is needed. This practice is an exploration of intrinsic movement, moving from the inside out. We are practicing to listen and respond to what the body needs and wants moment to moment. There are prompts and invitations offered along the way if you need them otherwise, this is a follow-your-body type of class. Learn to follow your own inner guidance and to trust that only you know exactly what you need.

13 MIN - Embodied Wholeness Meditation

This practice guides you to inhabit your body with your whole being. Wholeness is innate, we just have to make the return back to it. Making the return back into the body and trusting that the body is safe to inhabit takes time, practice, determination, will, courage, and effort. Eventually, all of the facets of our humanness will move through us more fluidly and this can become our natural state.

31 MIN - Embodiment Movement Practice

A practice to help you connect to and with your body. This is an invitation to contact your living organism and to take up the space that your whole being deserves to occupy. The body has so much to teach us and with our current culture's influences, disembodiment is more and more likely. We have less reasons to put our bodies to good and necessary use. Your body is significant and magnificent. Inhabit your body with your being and dissolve the false division between mind and body with this practice. Lead with your body and the rest will follow.

15 MIN - Building Wholehearted Connection with Others Meditation

Interested in deepening your relationships?

We are relational beings, wired for connection and love yet, we can go through the majority of our lives feeling a lack of deep connection and intimacy. Although it is clear that our desire for connection is innate, navigating relationships can be very challenging. Just like everything else in life, we can learn and practice how to be with others wholeheartedly. Social bonding is an energetic, authentic, and compassionate exchange between beings. The exchange is equal parts offering and receiving. We can learn to pulse our awareness to and from what is happening within us and what is happening within the other -while giving and receiving feedback.