2 Rounds, 6 Minutes each of Vitality

9 minute Meditation + 3 minute Free Writing + 6+6 minutes Vitality

Regeneration invites you into the practice of beginning again. It reflects your body’s capacity to drop what no longer supports you and grow something new with strength and intention.

This practice explores resilience through movement that opens, expands, challenges the status quo and reclaims ...

The squat position is one we were designed for and one that supports essential biological functions. And yet, in a chair based culture, we mainly do them in yoga or maybe while camping!

To keep squats in your movement range, it helps to prepare for them. This practice does that.

It’s a stretch...

Ripen is a joyful practice that supports you in feeling both open and steady. You create space through your shoulders and side body, then lift and expand your heart. The energy builds without rush and settles into deep hip openers that ground you and leave you feeling open, rooted, and ready.

Unwind is an invitation to soften. This class weaves together spinal waves, side-stretches, twists, and grounding hip openers to gently unwind tension in your body from top to bottom.

By exploring the full range of your spine and hips, we create space, freedom, and a feeling of deep release.

This is a dynamic balance practice, not just literally balancing in motion, but it also champions your ability to move from effort into ease again and again, just like life asks us to.

You’ll practice agility in many ways, in flow, in balance poses, hip openers and in energy management. As it i...

This practice focuses on stretching and releasing your anterior chain of muscles – those are the ones on the front side of your body – think front of shoulders, chest, abdominals, HIP FLEXORS and quadriceps.

When these are tight, it makes us hunch and round. And they may be tight from living in ...

Focus can be a powerful stress reliever – when we’re able to really hone in on what’s in the present moment, we can free ourselves from the stress associated with anticipation and catastrophizing.

This practices uses breath, balance poses and transitions to support your ability to tune in and be...

This practice is full of hip openers and low to the ground poses to help you feel grounded, connected and liberated.

You might like to have a block and a folded blanket for this practice.

George Bernard Shaw said, we don’t stop playing because we grow old, we grow old because we stop playing!

This practice invites playful movements into well known poses to keep you sincere but less serious. Play in yoga is called LILA.

This is a great refresh practice for when you’ve been adulti...

This practice takes you on a journey through all 4 quadrants of your hips: front, back, inside and outside to release any held tension, support joint mobility and to leave you feeling agile and free.

This practice creates multiple opportunities to revolve your body on its axis of your spine.

The movements can support a sense of wringing out and releasing what feels trapped to make room for something new.

Mandalas are circular cycles or patterns in Buddhism and Hinduism that represent balance, wholeness and interconnection.

In this practice we embody several different mandalas from moving individual joints in a mandala to meditatively moving in a circular pattern on our mats.

And circular motion...

This short but effective practice utilizes multiple proven techniques for activating your vagus nerve and your parasympathetic response, that’s rest, relax and digest.

We’ll use stretch, stimulation, breathwork and release to destress like a pro.

This practice is a gentle stoking of your heart fire with movements that bring energy to your heart center as well as the entire front gates of your body.

Chest expansion, hip flexor stretches , spinal extension and of course breath collaborate to help you feel freer and lit from within.

Inspired by my retreat with the same name, Detox + Define is a practice that combines movements that support detoxification and release, both physical and energetic, as well as opportunities for intentionality, self-reflection and affirmation.

It’s dynamic and reverential, all in one.

This dynamic, mobility-focused practice begins with a progressive flow where one movement is built upon in each subsequent round. Then it shifts into a core strengthening sequence and finally into a hip-centric sequence before bringing it home with a well-deserved final relaxation.

The practice ...

This practice keeps your body moving with ease that lasts.

Through dynamic stretches, fluid transitions, and joint-friendly movements, you’ll build mobility, resilience and freedom that endure through ever season, just like an evergreen tree.

This practice is inspired by the martial art form, Qi Gong. It’s a short, daily practice that supports energy (Qi) flow throughout your body and breaks up patterns of stagnation in how you sit, sleep, stand and so on.

You’ll do each movement for a minute. It’s short and simple enough to do every...

As the name would suggest, this practice pair is designed for travel! Sometimes you’re in tight spaces, sometimes you don’t have as much time as usual.

The AM practice is great for daytime, wherever and whenever you can squeeze it in. In addition to some well-rounded postures, it includes a litt...

This is a shorter-form version of a class I offer called the 4 Essential Movements for healthy embodiment which are: cardiorespiratory exercise, strength training, flexibility and neuromotor exercises.

This class weaves them all together into a succinct flow for when you don’t have a lot of time...

Do you ever think about how your shoulders are the hips of your upper body and your hips are the shoulders of your lower body?

That’s exactly the kind of weird thing I think about – very often when one is tight, so is the other so in my own practice, I tend to address them together.

This is one...

While Yoga is often associated with stretch, some poses are more about strength.

This practice is an empowering combination of poses that support not only your physical strength but a strength of sense of self and capacity, which crosses over into everything you do and how you show up in the world.