ONLINE CLASSES

Yoga & Mobility Flow Classes

Scroll down to view all pre-recorded options to move with me!

This 60min Yoga & Mobility practice focuses on the eyes, mobilizing the head and neck and training the vestibular system. The vestibular system is our inner ear and balance system. It provides our brain with information about where we are in space and allows us to stabilize our head, neck and body during movement. The vestibular system is involved with the motor functions that allow us to keep our balance and stability during movement and to maintain posture. Get ready to explore eye movements and challenge your balance with drills and variations of yoga postures and flows, stoking curiosity and inspiration along the way.

Props:

2 yoga blocks or thick books of the same size

1 blanket or large towel

1 scarf or smaller towel

Eyes, Neck & Vestibular System Flow

This 60min Yoga & Mobility Practice uses a chair in creative, dynamic and innovate ways to explore various yoga postures, mobility exercises, strength building movements, flows and standing balances. Connect with your practice and body in new and novel ways using the chair during the first part of practice, then flow without the chair using the feedback you've received from it, and close out using the chair for some hip mobility, strengthening work + inversion prep, capped with a peaceful savasana.

Props:
1 chair (dining or table chair any size)
2 yoga blocks or thick books

CHAIR FLOW!

This 75min Yoga & Mobility Practice is all about intelligently and thoughtfully preparing the body for bird of paradise via hip & core strengthening, shoulder mobility moves, balance explorations and creative short flows & transitions. Tune in for a strong, well rounded and playful practice.

Props:
1 strap
1 yoga block
1 blanket

Bird of Paradise

This 75min Yoga & Mobility Practice focuses on the shoulder & upper body. Expect mobility drills that work on developing active ranges of motion in the upper body, strength and stability exercises that work towards increasing the load bearing capacity and integration of the shoulder girdle & core and novel + dynamic movements to help you achieve control throughout the range of motion while having fun! 2 yoga blocks are used as external weights for some movements, but soup cans or even small weights can easily be used instead, depending on what you feel comfortable with.

Props:
2 yoga blocks OR 2 soup cans/small hand weights

Shoulder/Upper Body Active ROM & Strengthening

This 75min Yoga & Mobility Practice is focused on the hips. Class includes mobility & strengthening exercises for hip active range of motion in all directions (flexion, extension, abduction, adduction, internal & external rotation, etc) and leads up to variations of half moon, side plank, gate pose, and MORE. Tune in for a truly HIP experience.

Props (optional):
2 blocks 
1 rolled up towel and/or lacrosse ball
1 blanket

Hip Active ROM & Strengthening

This vinyasa flow style class is geared towards Bakasana (crow) pose. You do not have to be able to do crow to take this practice! Class will include creative core work, wrist prep, hip active ROM & strengthening and MORE, all leading up to Bakasana. Tune in for a powerful practice for you entire body.

Props:
1 yoga block
1 strap

Bakasana Mobility & Strength Flow

This 75min Yoga & Mobility Practice targets the inner leg line, hips and shoulders with variations of lizard, cobra, side bending postures and movements, triangle pose, forearm plank and side plank, baddha konasana, tree and more. Create length, space, strength and excavate the corners of your body with this practice.

Props:
2 yoga blocks or thick books of the same size
1 blanket or large towel

 Inner Legs & Hips + Shoulder Mobility

This 75min Yoga & Mobility Practice works on shoulder integration, stability and mobility to both prepare you for and guide you through side plank and wild thing, aka flip dog aka rock star aka Camatkarasana! Get ready to explore a variety of ways to help you strengthen, mobilize and maintain centration of the shoulder in the socket during side plank & flip dog, clean up your transitions in and out of postures, flow through creative sequences that strengthen the upper body, and harness control over your shoulder range of motion. Tune in for an informative, creative, and well rounded practice.

Props:
2 yoga blocks

Side Plank & Wild Thing!

This 75min Yoga & Mobility Practice leads up to parsva bakasana, aka side crow pose. You do not need to be able to do side crow to take this practice! This class is a fun & challenging mix of rotational core work, standing flows and hip mobility and strengthening, all capped off with a supported variation of side crow and a bit of time to play on your own! One section of practice uses a blanket under the feet to slide and transition from lunges to one leg standing balances, to planks and forward folds... a whole new experience for your legs & core as you move and flow. Get ready to break a sweat and dive into your strength.

Props:
2 yoga blocks
1 blanket, large towel, or socks (for about halfway through the practice)

Parsva Bakasana & Twisting Play

This 75min Yoga & Mobility Practice works mobility, stability and strength from the ground up! Expect to move and work with your feet and hips in new and interesting ways and find a deeper connection to your core from the ground up. You might be a very "good" sore the next day!

Props:
1 block (or thick book)
1 quarter (yes a coin!)

From the Ground Up!

This 60min Yoga & Mobility Practice leads up to flying pigeon pose, aka Eka Pada Galavasana. You do not need to be able to do the full arm balance to take this class! This practice works on developing both passive & active ranges of motion in the hips and legs and includes various wrist and shoulder mobility and strengthening exercises to prep for our peak pose. Enjoy a playful & strong 60min practice.

Props:
No props needed!

Eka Pada Galavasana

This vinyasa flow style practice will strengthen the hips and work the core with twisting, side plank variations, and variations of Garuda (eagle) legs and arms. Tune in for an invigorating, engaging and grounding full length flow class. No props needed unless you like to have blocks for under the hands in postures like warrior 3, half moon, pyramid pose, etc.

Props:
*No props needed unless you like to have blocks for under the hands in postures like warrior 3, half moon, pyramid pose, etc.

Garuda Hips & Core Flow

This 75min Yoga & Mobility Practice will refresh your hips and shoulders and mobilize your rib cage with active range of motion and strengthening movements, expansive twists, and core connecting sequences, all capped with some juicy shoulder mobility and a blissful savasana.

Props:
1 yoga strap OR 5ft resistance OR belt/scarf
2 yoga blocks or books of the same size

Hip Refresh + Twists & Shoulders

This 75min Yoga & Mobility Practice is all about connecting to your functional sling lines aka the connections between your shoulder to the opposite side hip on each side at the front and back of your body! In this practice, we move with the slings and explore how the limbs are tethered to our centers to harness connection and control in contralateral movements and postures. We focus on the front sling lines as the diagonal connections between the shoulder down to same side ribs & obliques across your abdominal fascia to the opposite side hip & adductors. At the back of the body the back sling lines are the connections between your latissimus dorsi through the thoracolumbar fascia to the opposite side glutes and hamstrings. This practice encourages efficient, thoughtful and skillful movement as we navigate the relationship between your proximal center (ribs, solar plexus area, pelvis) and the distal movers (arms/hands, legs/feet) through the sling lines.

 

Props:

2 yoga blocks

The Slings & Contralateral Connections

This 60min Yoga & Mobility Practice focuses on mobilizing the thoracic spine, waking up the deep core stabilizers and strengthening the lower body in preparation for revolved triangle pose. Expect supine, standing and seated twists & balances as well as mindful movement and flow in and out of poses with the breath!

Props:

1 yoga blanket/pillow/folded towel
1 yoga strap or belt

Revolved Triangle

This 75min Yoga & Mobility Practice focuses on the lateral line of the body. The lateral line, as described by Tom Myers, is a fascial connection that “brackets each side of the body from the medial and lateral mid-point of the foot around the outside of the ankle and up the lateral aspect of the leg and thigh, passing along the trunk in a ‘basket weave’ or crossed-shoelace pattern under the shoulder to the skull in the region of the ear.”

Expect to move, learn and connect with the beauty of this fascial line between your outer foot and ear, shifting the perspective on what the "side body" means and how it relates to postures like side plank, half moon, warrior 3 and more.

 

Props (optional):

2 blocks (for under the hands in poses like warrior 3 and half moon).

The Lateral Line

This class uses two yoga blocks to create an innovative & playful shoulder focused vinyasa flow style practice. Harness shoulder joint mobility, active range of motion, fluidity, awareness and strength using your props as you explore novel & playful movements and sequences.

Props:
2 yoga blocks

Block Flow!