21 December 21

Lots of support for the knees in today's class, from just about every angle. Also core stability and postural work.

7 December 2021

30 November 2021

19 October 2021

Really enjoyed this deep dive into the hips. We started with the base of the Yoga Pose Virabhadrasana II (Warrior II), where we practice leveling the pelvis, which is much richer and more complicated that it appears! From there, we practiced some walking work and then hit the floor for some slow, careful floor work. Eventually, we headed back up and spent time in Ardha Chandrasana (Half Moon Pose), which builds on the work with the hips (and is amazing for the low back as well).

12 October 2021

We give our hips a treat by starting with a series of banded distractions, and then move forward into hip and core work.

5 October 2021

Inspired by my visit to Taos, today's class is heavy on spinal alignment and postural stability. Femur grounding, releasing front-body armor, and finding inner-body length are all themes. You will need a sturdy chair and a resistance band for today's class.

28 September 2021

We start with foot strengthening and then hit the floor. Most of today's class is done on the floor, with an instructive variation of half plank/knee loaded plank and some serious hamstring work. Equipment: a length of TheraBand (from a physical therapist or the InFit Exercise kit) a loop band/miniband, 1-2 yoga blankets, a mat.

21 SEptember 2021

Something unfortunate happened in the making of this video. Class opens with an 11-minute sequence of hip moving that was supposed to be set to music. Except that the music didn't record very well (total user error on my part!), so, if you'd like, please find something flowy and soft to play in the background for the beginning of class. I promise, it will be worth your time and effort. We will also use long bands anchored at medium height, a wall on which to lean, and a yoga block for today's class.

14 September 2021

We begin with a Gemini Ball to release the sacrum. If you don't have a Gemini Ball, you can use a foam roller or a lacrosse/tennis ball instead. We visit a mess of side-laying leg lifts, than transition to some lower abdominal work. Using long resistance bands (i.e. from the InFit exercise kit or some theraband), we do strengthening work with the feet.

7 September 2021

We start standing to work through hip mobility and loading, use long band anchored at medium height for scapular work and to warm up the core, then move to the floor for some abdominal work and hip flexor opening. You need a chair, a long band, and a mat.

17 August 2021

A different class today, focused on integration and fluidity in the hips. No equipment is needed, except somewhere to sit and some wall space. But have plenty of room to move around!

11 August 2021

We start with foam rolling and diaphragmatic breathing, and then move to spinal stability/core work. Then some lunging, rotation, rowing. Equipment: a foam roller, mat, possibly a blanket or pillow, and a long band anchored at medium height.

4 August 2021

We did class in reverse this week, starting with standing work to activate the hips. We did scapular rows in a couple of different angles as well. On the floor, we worked with anti-rotation in bird-dog, then did some flow work in and out of prone spinal extension. Dead bug rounded out the abdominal sequence. At home, have a long band anchored at medium height and a mat.

21 July 2021

We open with a discussion about the structure and function of the 3 gluteal muscles and then hit the floor for some work. The warm up and core work section has an emphasis on midline crossing and coordination. When we get off the floor, we explore some seated rows and then do a detailed breakdown of lunges.

14 July 2021

Hips in all directions! Suggested props: Mat, yoga blanket, chair.

June 30th, 2021

Lots of hips in today class, particularly hip extension (lengthening hip flexors) and femur external rotation. You will need a yoga block, mat, blanket, miniband, and a chair to today's practice.

June 23rd, 2021

Suggested props: a belt or yoga strap, a yoga block or box of kleenex, a chair or couch, a long band anchored at medium height.

June 16th, 2021

Good all-around strength in today's class. Requested equipment: a yoga strap or belt, a yoga block or bender ball or box of kleenex, a miniband, and a chair.

June 9th, 2021

We hit all the angles today. Lots of core and hip/butt strength, feet, pelvic floor, legs, and upper back are all addressed in this well-rounded practice. Suggested equipment: a yoga strap/belt, a sticky mat, a blanket, a yoga block or a kleenex box, a miniband aka a loop band, and chair and a long resistance band anchored to a wall or door.

May 19th, 2021

Hips, core, feet, and pelvic floor! Equipment: mat, blanket, miniband (aka a loop band), and a chair.

May 12th, 2021

We started with some rolling, and then used our foam rollers to help open the hip flexors. This class works on end-range engagement of the muscles surrounding the hips (front, outside, and back), and also looked at torso alignment in side plank. We then shift gears into some balance work, looking at core stability with a resistance band, and ending in a moving balance sequence.

May 5th, 2021

Class for the hip flexor girls! Class focuses on both the active and the passive release of the hip flexor/quadricep complex. We also practice a flowing Sun Salutation-like sequence designed to open and support the hips. Equipment: foam roller, yoga block, blanket, wall or couch space.

April 21st, 2021

We have hips and shoulders in this week's class! Our usual floor work with an eye toward activation in different areas of the body (upper back/thoracic spine/shoulder blades, hip extension/gluteal engagement, and abdominal core), followed by some strength work for the legs. Equipment: a foam roller and a sticky mat.

April 14th, 2021

Starting with foam rolling of the quadriceps and lats, we move on to floorwork to actively open and strengthen the legs, upper back, and hips. Once we come to standing, there is an emphasis on rotational movements. Equipment: foam roller, sticky mat, wall space, a long resistance band anchored at medium height.

April 7th, 2021

All about lumbar hyperextension! Too much lumbar curve? Tight hip flexors? Sleepy glutes? This 45 minute practice will help.