ONLINE CLASSES

Library of Yoga & Mobility Flow Classes

SCROLL DOWN to view & choose from a variety of pre-recorded classes that are a wonderful blend of Yoga & Mobility practices. Choose from classes that are 75min, 60-65min, or 45min long. Classes vary in theme and focus. Check out the descriptions below & the props needed for each class.

CLICKING ON "RENT OR BUY" will direct you to Vimeo, where you can view a trailer of the class before purchasing or renting.

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Free The Pelvis (65min)

This 65min Yoga & Mobility Practice focuses on moving the pelvis and improving hip strength and mobility. Having the ability to move your pelvis in all planes of motion, including the transverse (rotational) plane, is vital for hip health & function and maintaining stability with mobility throughout life. This practice explores moving the pelvis in different relationships to gravity and helps you learn how to control the range of motion in your pelvis in space through side lying, supine, quadruped, standing and eventually multiplanar flowing movements.

Props:
2 blocks
1 strap
1 chair

  

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Outer Hips Connection & Flow (45min)

This 45min Yoga & Mobility Practice highlights the outer hips. Build strength & stability and move with connection to the lateral hip, allowing it to inform standing poses and flow in a quick yet complete 45min practice.

Props:
2 blocks
1 blanket (optional)

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Bakasana & Core Exploration (45min)

This 45min Yoga & Mobility Practice highlights Bakasana aka Crow Pose + variations of it in different relationships to gravity and in space. In this practice we explore deep hip flexion, spinal flexion and creative ways to strengthen the obliques, hip flexors, shoulders and connection between the ribs and pelvis. A whirlwind of strength and mobility fun in just 45min!

Props:
2 yoga blocks

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Supple + Strong Core: Psoas and Spine with Hips + Twists (75min)

This 75min Yoga & Mobility Practice uses a blanket to release the lower back, abdominals and psoas, creating mobility and connection to the core while enhancing and emphasizing fluidity, space and strength through movement. This practice is ideal for mobilizing your hip flexors and spine. We dive into some deep twists and get into the hips through intelligent sequencing and cueing, all at a thoughtful pace.

 

Props:

1 blanket

2 yoga blocks

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Hand/Wrist/Shoulder Mobility and Strength Flow (45min)

Short on time? No problem. This 45min practice is designed to get right to it without feeling rushed!

 

We start with wrist CARS and work mobility moves for the wrists, hands and forearms. Learn about the TRIPOD hand and how to connect to it in weight bearing postures like hands and knees, plank, side plank, and eventually handstand. Using blocks we will add load to the hands, wrists and shoulders and work on range of motion and strength throughout the upper limb.

Props:
2 blocks
1 strap

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Fold, Reach, Rotate, Flow & Breathe! (60min)

This 60min Yoga & Mobility Practice mobilizes the thoracic spine through breathing, forwardbending, backbending, sidebending, twisting, rotational movement explorations and so much more! A complete circle around the rib cage, including a good dose of flow, standing postures, core moves and hip & shoulder mobility.

Props:
2 yoga blocks
1 blanket

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Dynamic Hip Mobility & Strength Flow (75min)

This 75min Yoga & Mobility Flow Practice is all about getting into your hips and using your legs in a 360° way. Explore all the ranges and ways your hips can rotate and move and dive into strength building sequences that will help you tap into the connection between your core, hips and legs. With a variety of seated and standing work and a good dose of flow, this class is sure to leave you feeling buoyant, strong, healthy and hip happy.

Props:

2 yoga blocks

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Eyes, Neck & Vestibular System Flow (65min)

This 65min 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 block

1 blanket

1 scarf or small towel

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CHAIR FLOW! (65min)

This 65min 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

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Bird of Paradise (75min)

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

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From the Ground Up! (75min)

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
1 quarter (yes a coin!)

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Hip Active ROM & Strengthening (75min)

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

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Move Your Scaps & Free the Neck and Shoulders (75min)

This 75min Yoga & Mobility Practice will help you create stability with mobility in your scapula (aka the shoulderblades). The scapula are connected to the rib cage and articulate on the rib cage via muscles rather than bone to bone like the other joints in the shoulder girdle. It is important that those muscles are mobile and strong so that the scapula can glide along the rib cage and work with the upper arm bones and collarbones to support the upper body in motion. By mobilizing the scaps and creating strength in the stabilizing muscles of the shoulders we can gain freedom in the neck and around the shoulders. Move with awareness of your scaps and how they are connected to your rib cage and arms in a variety of ways against gravity, with flow.

 

Props:

2 blocks

  

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Diagonal Reach & Spiral Exploration (75min)

This 75min Yoga & Mobility Practice is all about reaching, rolling, twisting, spiraling and harnessing length with stability in space. Mobilize your side body, spine, shoulders, hips and breath and get ready to explore your way around your own kinesphere with balance, connection and so much more!

Props:
1 blanket
2 blocks

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Tittibhasana: Firefly Pose (75min)

This 75min Yoga & Mobility Practice highlights Tittibhasana, otherwise known as Firefly Pose. Explore and cultivate the range of motion in your hips, spine and shoulders needed to approach this arm balance asana and develop a deeper understanding of the shape and kramas (stages/preparatory movements) leading up to the full posture. This is a fun and creative deconstruct to reconstruct vinyasa exploration with many movement and mobility gems to practice and discover!

 

Props:

2 blocks

1 blanket

1 strap

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45min to Better Hip Mobility, Stability & Strength (45min)

This 45min Yoga & Mobility Practice gives you the tools to improve your hip mobility, stability and strength. We work on active ROM in hip external rotation, abduction and adduction in various planes of motion, positions and transitions. 45min, designed to give you an intelligent, creative, insightful and delightfully well rounded 360 hip experience in a short amount of time.

 

Props:
2 yoga blocks
(1 optional blanket)

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GLUTES & HAMSTRINGS: Finding Power, Stability and Balance with Flow (75min)

This 75min Yoga & Mobility Practice focuses on toning and strengthening the glutes and hamstrings through stability, mobility and balance exercises and flows. Explore contralateral connections and back body + core focused moves, connecting the hips to the feet and the feet to the hips, with a brief but sweet rest at the end.

 

Props:

2 yoga blocks

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Shoulder Mobility, Hamstrings & CORE (60min)

This 60min Yoga & Mobility Practice targets the shoulders and legs, building strength and mobility through purposeful sequences with breath and flow. Explore an energetic and creative class with some fun added prop twists!

 

Props:

1 blanket

2 yoga blocks

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The Soup Can Flow (65min)

This 65min Yoga & Mobility Practice uses two small soup cans (or bean cans)! Looking to add novelty and inspiration to your practice? Don't have yoga props or hand weights at home? 

CAN IT!

Bring awareness, strength, stability with mobility, PLAY and creativity to this vinyasa flow style practice. Adding gentle load to the upper body with the cans, discover ways to develop and access the connection between your upper body, rib cage and core.

Don't spill the beans!

 

Props:

2 soup or bean cans (15oz)

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Inner Legs & Hips + Shoulder Mobility (75min)

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
1 blanket

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Side Plank & Wild Thing! (75min)

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

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Parsva Bakasana & Twisting Play (75min)

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) + sliding surface

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The Lateral Line (75min)

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).

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The Sidewinder (75min)

This 75min Yoga & Mobility Practice gets into the side body with lengthening & strengthening moves to open up and connect you to your sides, rib cage and hips. Work intentionally and flow around the mat with gate pose and side plank variations, half moon/warrior 2 and skandasana flows and so much more!

 

Props:

1 blanket

2 blocks

  

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Hamstrings, Hip Flexors & Sliding Into Hanuman (75min)

This 75min Yoga & Mobility Practice highlights the process and progression toward Hanumanasana - full split pose. Work on strengthening and mobilizing your hamstrings, hip flexors and core in various shapes and hip flexed & extended movements, building slowly to the peak pose. Once we arrive at Hanuman, we explore actively sliding in and out before pausing in the shape, harnessing active range of motion with control and awareness of the whole body. Ready to slide on into this deep and intentional practice? Let's Go!

Props:
1 small towel
1 blanket + sliding surface
1 strap
2 blocks

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Exploring Hip IR & Finding Your Adductors, Hamstrings and Core (75min)

This 75min Yoga & Mobility Practice explores hip internal rotation and how it relates/where it is applied to various movement and yoga postures. Get ready to slide, spiral, press, push, lift, float and balance - finding your glutes, adductors, hamstrings and core muscles along the way. Develop your hip mobility with stability & strength and challenge your range of motion with connection and control. A lot of golden movement and knowledge nuggets in this class - all woven together with mindfulness, breath and flow!

Props:
2 yoga blocks
2 blankets

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Ankle/Knee/Hip Mobility with Single Leg Squats & Heron's Pose (75min)

This 75min practice focuses on ankle, knee and hip mobility with variations of single leg squats and pistol squats. Improve your ankle dorsiflexion and build strength throughout your end range of motion. The dynamic stretches, movements & flows in this practice will help you build greater ankle, knee and hip stability with mobility. Practice culminates with an exploration in heron's pose and a pistol squat variation/transition, followed by yummy quad and hamstring stretches, a few seated poses and hip stretches on the back.

Props:
2 blocks
1 strap

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Work Out the Kinks: Twists, Shoulders & The Core in Motion (75min)

This 75min Yoga & Mobility Practice has an emphasis on twisting from the thoracic spine, mobilizing the ribs, harnessing fluidity and connection from a strong center and creating resiliency and strength within the shoulder girdle and hips. Using blocks, we explore a handful of movements, flows and postures with challenging & thoughtful transitions tying it all together.

Props:
2 yoga blocks

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Multiplanar Flow (75min)

This 75min Yoga & Mobility Practice takes you on a movement journey through the transverse, frontal, and sagittal planes. Explore twisting, reaching, carving, breathing, flowing around your own kinesphere in purposeful and interesting new ways. Tap in and connect to the full 3D nature of your body and movement potential.

 

Props:

2 yoga blocks

1 blanket

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Spiral Flow: Hips, Side Body, Twists + Hamstring Slides (75min)

This 75min Yoga & Mobility Practice takes you on a spiraling, circling journey into the hips and side body with twisting, reaching, arcing, rolling, dipping, lifting, opening, closing, raveling, unraveling, sliding, flowing, breathing and more! Explore strength + range of motion and grow into grace & lightness throughout your movement, postures and transitions.

Props:
1 blanket or large towel
2 yoga blocks

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Hip Refresh + Twists & Shoulders (75min)

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
2 yoga blocks

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The Slings & Contralateral
Connections (75min)

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

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Shoulder/Upper Body Active ROM & Strengthening (75min)

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

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Eka Pada Galavasana (60min)

This 60min Yoga & Mobility Practice focuses on strengthening the wrists and hips in preparation for Eka Pada Galavasana, Flying Pigeon Pose... an arm balance! Expect active ROM drills centered around the component parts of approaching this arm balance successfully. Hips, shoulders and core, get ready!

 

Props:

No props needed, unless you like 2 blocks for forward bends.