1 HR 4 MIN
PROPS NEEDED - 1 Blanket
Get centered. Align your core channel and make space between each spinal segment. Fire up your core and spine tissues in every way. Feel connected to your pillar of strength and gain trust in your ability to return to this place no matter how far our adventures may take you away.
Read More1 HR
PROPS NEEDED: 1 Yoga Belt (Optional Knee Padding)
Chose this one! Use the belt to add tension and resistance in neighbouring tissues to make familiar movements feel novel again. Starts with some standing, full body patterns before getting into more detail oriented work.
Read More1 HR 2 MIN
PROPS NEEDED: None
Attune and connect to your centre. This session has loads of healthy neck therapy that is deigned to create more degrees of freedom between the joints. Engage in subtle but effective mobility drills for the typically under-mobilized rib spine and challenging movements to improve pelvic and lower back health.
Read More58 MIN
PROPS NEEDED: Chair + 1 Pillow
Crick in the neck? Get it right off the hop with this one. Release tension in every part of your spine from top to bottom. We use the chair to creatively block out certain aspects of the spine so that we can explore our true active ranges in other parts.
Read More57 MIN
PROPS NEEDED: 1 Block + 1 Squishy Ball or 1 Bath Towel
Consider this class a very creative core workout. We start on the floor using the ball to create extension in the thoracic spine.
Read More1 HR
PROPS NEEDED: Wall space + 1 Block
The block blocks. This detailed warm-up explores the mobility available in certain parts of the trunk in isolation. This allows us to fully express these areas without borrowing from others. This encourages inputs to tissues that may otherwise get neglected and skipped over. We create overall balance and harmony in the whole body when we take the time to assess and train every part.
Read More1 HR 4 MIN
PROPS NEEDED: 1 Blanket
A lullaby for your soul. This sweet and soothing class will leave you feeling aligned beyond the physical realm. A fine blend of Somatics, Pilates, and Yoga, perfect for settling the nervous system. This class is designed to offer you an embodied experience of freedom and strength. We use the blanket as a prop to massage our abdominal area, to help us centre, as an unstable surface, and to cushion areas for a greater sense of comfort and support.
Read More59 MIN
PROPS NEEDED: None
Break Free! This is a delicious class with loads of dynamic movement pathways to explore. This class starts on your feet practicing a skill to help engage your core. We use this technique to keep us from compensating with movement from areas we are trying to keep still and it helps with greater force production in the targeted moving parts. Loads of fluid movement and core stability drills in this one.
Read More57 MIN
PROPS NEEDED - 1 Squishy Ball + 1 Block
Slow down and feel supported. This one is meant to restore and heal. A careful sequence that nourishes every part of your spine with precise and mindful movements. Use the ball to prop your trunk into shapes that offer both sweet-feeling passive stretches and positions that challenge that our active end-ranges. Have a fruitful and intimate conversation with all of your trunk muscles and activate your core in a variety of ways. Novel inputs are key to optimal tissue health, this one is full of them.
Read More1 HR 2 MIN
PROPS NEEDED: 1 Block
Start and end with a lovely standing sequence that engages the trunk tissues in every way. Play with internal tension to challenge subtle movements of the pelvis and the spine and a combination of movements that will help to develop coordination.
Read More1 HR
PROPS NEEDED: 1 Yoga Block + Bolster (firm pillow) + Wall Space
Deep and delightful! Align with your center. Break down and isolate movements at the neck spine and add resistance to gain access to more range. Express the full range of movements available to you in the thoracic spine blocking out common compensations from the lower back and pelvis with the block and the wall.
Read More56 MIN
PROPS NEEDED: 1 Small Hand Towel
Isolation Station. We use a small towel to bring greater awareness to various aspects of the spine to gather feedback on how much range and control we have in certain areas. Play with a cool progressive windmill pattern that uses the spine in every possible way.
Read More59 MIN
Props needed: 2 Massage Balls + 1 Squishy Ball
Lower back and SI joint support to the rescue! This session starts with massage and mobility for every single trunk and core muscle. We use the massage balls to release tension in the lower back and work our way up the the upper back and neck. We use the squishy ball for deep abdominal and chest massage. We mobilize to balance our tissues and then stabilize the lower back and pelvis with some neat balancing acts. This class is fun, playful, and effective.
Cautions: wrist + shoulder + knee + ankle loading
Read More42 MIN
PROPS NEEDED: resistance band (tights or pantyhose) optional pillow or ball
Stack to stabilize. This class will light up your core in the most sustainable and effective way. Core is about coordinating posture, breath, pressure, and movement which can feel complicated at first. Learn how to integrate to enhance healthy stability from the inside out. If you want better quality core strength, this class is a must! Leave feeling the perfect balance between strength and spaciousness.
Cautions: Knee, Wrist, Ankle, Shoulder loading
Read More20 MIN
PROPS: None
Start up on your feet with juicy mobility drills for your upper spine. Move into a quadruped position for work that targets the deep core and obliques. Finish with flows from sphinx to forearm plank and a few cobras to get the thoracic spine extending.
Cautions: ankle, knee, wrist, shoulder loading
Read More22 MIN
PROPS: 2 toning balls or 2 hand weights + ball
A soothing and effective centering practice for your spine. Challenge mobility, strength and control with external weights used in a variety of ways. Leave feeling connected to your core and integrated from the inside out.
Cautions: none
Read More21 MIN
PROPS NEEDED: 1 toning ball
A feel good start with a core blast finish.
We ease in with soothing neck mobilization before getting to the more popular core muscles. The toning ball adds resistance for strength and control gains in standard core exercises. This this a “do it every other day” type class to keep the spine mobile and core strong.
Cautions: wrist and shoulder loading (minimal)
Read More1 HR 2 MIN
PROPS NEEDED: 1 Pillow
This class! Start with a seated meditation to consciously connect to your body, your centre, the ground, and space. From that place, we work out every stuck-feeling area around the neck, upper, and lower trunk. There are so many delicious movement patterns to explore and they are all sequenced intelligently to prepare you for the next progression
Read More1 HR 4 MIN
PROPS NEEDED: None
Start your practice with mindfulness, breathing and tuning into the body. Then explore neck and thoracic mobility, separately and finally together.
Read More1 HR 2 MIN
PROPS NEEDED: 1 Block + Wall Space + Blanket or Pillow to sit on (optional)
Sitting a lot lately? If yes, this class is for you! We start by systematically waking up the spine, moving from the neck down to the pelvis, wringing out tension as we go.
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