VINYASA • MINI VINIS • POCKET PRACTICES • GENTLE • PRE NATAL

VINYASA

Videos Catalogue

(55 minutes)

Side bends are today's special, and they feel soooo good. Expect lots of lateral flexion, steady flow, and a few spirals throughout. Close out the practice with some supported postures and a little rest. This one is really, really nice.

Hip Action & Camel

(60 minutes)

Begin by initiating movement in your hips, and continue to work through your legs in a fluid standing sequence. The space established throughout the body will culminate in an effortless Camel pose and well deserved rest.

Hips in External Rotation

(60 minutes)

This class works external rotation through your hips in shapes like standing Figure 4, Ardha Chandrasana and Scandasana. There’s also ample side body opening and an anchor for your legs at the end to help you settle in and rest.

Hamstring Curls & Quad Opening

(55 minutes)

We really don't spend enough time strengthening our hamstrings in Yoga, so let's have at it today; and let's use it to support the opening of the quads and hip flexors while we're there.

Twists & Hips

(60 minutes)

Some breath work and a quick visit with your core help get you out of your head and into your body right away in this class. We use that gateway to then move into some twisting shapes, a camel pose, and a handful of seated hip openers to round everything out.

Gomukasana Hips & Shoulders

(65 minutes)

Using external rotation in the legs and working to cross centre, prepare your hips for the lower half of Gomukasana. Meanwhile, move the shoulders through internal and external rotation to prepare the upper body.

Ardha Chandra Chapasana

(60 minutes)

Open with postures that target your shoulders, build heat in your arms with some block work, and move through a series of standing postures; all in preparation for a beautiful balancing posture.

Hip Action & Camel

(60 minutes)

Initiate movement in your hips and work through your legs in a fluid standing sequence. The space established throughout the body will culminate in an effortless Camel pose and well deserved rest.

Hip hip Hooray!

(60 minutes)

Get into the full spectrum of the hips: think inner thighs, outer hips, front of the legs and glutes. A few balancing postures and side plank variations are also added to the mix, and you’ll close with a nice supported backbend.

Side Butt Burner

(65 minutes)

This little push in the tush will get you moving, and it's a burner right out of the gates. We're deliberately targeting the outer hips with controlled movement and balance work, and then wrapping up with a couple longer dynamic stretches.

Crossing Midline & Plank Variations

(60 minutes)

This sequence is about crossing the midline, amongst other things. We start with some hip opening, move into plank work, and there’s some twisting in the mix too. As always, adapt the practice as you see fit to accommodate the needs of your body.

Twisting in Figure 4

(60 minutes)

Begin with shoulder work, so you can give yourself your own assists while twisting the spine in a variety of postures. The standing sequence and hip work lead up to a revolved variation of a seated Figure 4, and a long Savasana rounds out the practice.

Side Body Stuff

(60 minutes)

The front and back mayofascial lines of the body, are connected via the side seams. This class opens those side lines with a simple sequence, and results in you feeling taller, as well as creating more space 3 dimensionally.

Deep Core, Balance & Pigeon

(65 minutes)

Connect to your deep core muscles then recruit them for support in a number of balancing postures. Hip opening is also present throughout class, and everything ties together at the end in an active pigeon.

Lots of Shoulder Love

(60 minutes)

Maximize potential for shoulder mobility with help from the strap (or scarf), build heat in the legs, open the hips, and move towards a bind in extended side angle.

Standing Twists

(60 minutes)

Work through a variety of standing twisted postures, moving towards an upright one legged twist. Your balance will be challenged, but the rhythm of the practice is intended to facilitate your ability to relax the mind.

Tree, Triangle & Half Moon

(65 minutes)

Find the inseam of the legs with help from a strap, and explore strong standing postures such as Tree, Uttita Hasta II, Half Moon and Ardha Chandrasana.

Quad Opening & Ardha Bhekasana

(60 minutes)

This class gets deep into the hips and opens the front of the thighs. This work in addition to core awareness, prepares you for Ardha Bhekasana.

Shifting Weight + Shoulders

(60 minutes)

This class moves slow to start, but gives you plenty of opportunity to flow. We will open the upper back and shoulders, as well as play with shifting weight and balance in a variety of ways.

Outer Hip Strength & Stability

(60 minutes)

Place your attention in the outer hips right out of the gates. It’s going to burn! You will use the awareness and strength you build there to support you in postures such as Tree, Extended Side Angle & Half Moon.

Side Bending with 1/2 Hero Variation

(75 minutes)

Get into the shoulders and torso to prepare for a luxurious side bend. The slow start of this class quickly picks up and builds heat mid way through the practice. Some longer seated postures wrap things up at the end.

Fly High in King Pigeon

(65 minutes)

Prepare for a big back bend + hip opener. Don’t be intimidated though! You’ll be good and ready for it when it comes, with loads of breathing, strong leg work and lots of lifting the side body up to prepare you.

Hip Strength & Side Planks

(65 minutes)

Warning, this class may give you a butt cramp! But don’t fret, there’s a sweet release at the end. In addition to mobilizing and strengthening the hips, you’ll find some side plank work and a nice backbend.

Corkscrew Dogs, Side Planks & Straddles

(60 minutes)

Focus on creating space and strength in the side body, as well as width through the front body and inseam of the legs. You can expect corkscrew downward dogs, side planks, half moon pose & straddles.

Wide Lower Back & Strong Hip Flexors

(60 minutes)

This class will strengthen your hip flexors and work on balance to prepare for Warrior III, as well as create space in the lower back and side body for a sweet and simple back bend.

Belly Backbends

(60 minutes)

Belly backbends are the special of the day. Build strength in the back body and opening in the front. It's delicious!

Serious Side Body

(60 minutes)

Get ready for some serious side body stuff in this sequence, and think of it as a gateway into more spacious backbends, forward folds and deep twists. This class will leave you feeling long, strong and spacious.

Shoulder Rotations for Gomukasana

(60 minutes)

This practice explores internal and external rotation of the shoulders with the intention of preparing the upper body for a bind in Gomukasana. Standing postures like Tree, Triangle and Eagle help prepare the lower body.

Rainbows, Rotations, Balancing and Backbends

(60 minutes)

If there was ever a class that had it all, this might be it. Shoulder mobility and stability, hamstring and hip work, as well as balancing on both your hands and feet. Bring it all home with a generous backbend and round it out with a few seated postures. Phew!

Shoulders, Side Body, Quads; Oh My!

(55 minutes)

There's a whole lot packed into this practice. Start by opening the shoulders and chest, move into the side body space, create space at the front of the hips and in the quads; and let all of that come together in postures like Ardha Chandra Chapasana and Gate Pose.

MINI VINIS

Videos Catalogue

Let's move! Mini Vini

(45 minutes)

This class starts with some shoulder mobility, moves through a couple sun salutation variations, gives you the opportunity to get upside down (if you want), and wraps up with a few reclined postures. It's the perfect practice for dusting out the cobwebs.

Ardha Chandra Chapasana Mini Vini

(40 minutes)

An abbreviated version of the full length class. Open with postures that target your shoulders, build heat in your arms with some block work, and move through a series of standing postures; all in preparation for a beautiful balancing posture.

Shoulders, Hammies, Headstand and Backbends Mini Vini

(45 minutes)

Wake up the shoulders and move through the spine using the strap and your blocks. Next light up your legs and find your flow. Bring it all home with the option to invert and a spacious backbend. This one packs a punch!

Hips in External Rotation Mini Vini

(30 minutes)

An abbreviated version of the full length class. This class works external rotation through your hips in shapes like standing Figure 4, Ardha Chandrasana and Scandasana. There’s also ample side body opening and an anchor for your legs at the end to help you settle in and rest.

Hamstring Curls & Quad Opening Mini Vini

(30 minutes)

An abbreviated version of the full length class. We really don't spend enough time strengthening our hamstrings in Yoga, so let's have at it today; and let's use it to support the opening of the quads and hip flexors while we're there.

Twists & Hips Mini Vini

(35 minutes)

An abbreviated version of the full length class. Some breath work and a quick visit with your core help get you out of your head and into your body right away in this class. We use that gateway to then move into some twisting shapes, a camel pose, and a handful of seated hip openers to round everything out.

Finding Vertical Mini Vini

(30 minutes)

An abbreviated version of the full length class. This class will plug you into the vertical space within yourself. Reach through centre and access length in shapes like Eagle, Warrior III and Half Moon. Wide legs and supported back bends help counter the effort of this practice.

Side Butt Burner Mini Vini

(35 minutes)

An abbreviated version of the full length class. This little push in the tush will get you moving, and it's a burner right out of the gates. We're deliberately targeting the outer hips with controlled movement and balance work, and then wrapping up with a couple longer dynamic stretches.

Spacious Spine & Thoracic Twisting Mini Vini

(30 minutes)

An abbreviated version of the full length class. This class revolves around twisting - see what I did there ; ) Spacious twisting that will promote space in the thoracic spine and rib cage, in order to leave the body feeling open, receptive, and ready for whatever the day brings. Enjoy!

Outer Hip Flowing Mini Vini

(35 minutes)

An abbreviated version of the full length class. This practice places attention in the outer hips, and gets you flowing right out of the gates. You will use the awareness and strength you build there to support you in postures such as Tree and Extended Side Angle.

Forearm Strength for Side Planks Mini Vini

(35 minutes)

An abbreviated version of the full length class. This class prepares your wrists and shoulders for side plank. Standing postures add some dynamic to the sequence, and also give you the option to try an “active tree” variation in your peak side plank at the end.

Heron with a Twist Mini Vini

(30 minutes)

An abbreviated version of the full length class. This class creates a ton of space through the front and side body. Find the strength in your legs, move through spacious twists, and explore axial extension (spine length); all while preparing for Heron pose.

Hip Hip, Hooray Mini Vini

(30 minutes)

An abbreviated version of the full length class. Get into the full spectrum of the hips: think inner thighs, outer hips, front of the legs and glutes. A few balancing postures and side plank variations are also added to the mix, and you’ll close with a nice supported backbend.

For The Mamas (or anyone with a tight upper back and shoulders)

(25 minutes)

While predominantly focused on the upper back and shoulders, this class also makes a tiny bit of space for some hip opening; and ends with a simple yet grounding breathing exercise. A great reset after a few tough nights, and good medicine for ANYONE needing to come back to their breath and their body.

Serious Side Body Mini Vini

(35 minutes)

An abbreviated version of the full length class. Get ready for some serious side body stuff in this sequence, and think of it as a gateway into more spacious backbends, forward folds and deep twists. This class will leave you feeling long, strong and spacious.

Belly Backbends Mini Vini

(40 minutes)

An abbreviated version of the full length class. Belly backbends are the special of the day. Build strength in the back body and opening in the front. It's delicious!

Rainbows, Rotations, Balancing and Backbends Mini Vini

(35 minutes)

An abbreviated version of the full length class. If there was ever a class that had it all, this might be it. Shoulder mobility, hamstring and hip work, balancing, a generous backbend, and a couple seated postures. Phew!

Shoulder Rotations for Gomukasana Mini Vini

(45 minutes)

An abbreviated version of the full length class. This practice explores internal and external rotation of the shoulders with the intention of preparing the upper body for a bind in Gomukasana. Standing postures like Tree, Triangle and Eagle help prepare the lower body.

Side Space & Shoulder Circles Mini Vini

(40 minutes)

An abbreviated version of the full length class. Slide into the side space. Shoulder circles, inner thigh opening, extended side angle and ardha chandrasana, make up the bulk of this practice; and a tiny hint of back bending rounds everything out.

Glute and Hamstring Strength Mini Vini

(25 minutes)

An abbreviated version of the full length class. Hamstring work, opposite hand to foot connections, and back bending goodies. This practice is packed but well paced, and intends to leave you feeling strong as well as open.

Forearm Stand Prep Mini Vini

(35 minutes)

An abbreviated version of the full length class. Wake up the shoulders, upper back and core in preparation for forearm stand.

Front Body Freedom Mini Vini

(25 minutes)

An abbreviated version of the full length class. Bring awareness to the groins by sending the inner thighs back, then couple that work with lengthening the tail; and observe the sense of space that appears through the front of the pelvis and lower abdomen. Find these actions in different shapes and with gravity at play in various ways, to prepare the body for a deep low lunge and wheel pose.

Shoulder Medicine Mini Vini

(30 minutes)

A straight forward flow to connect you to the strength of the upper back, promoting ease throughout various spinal extensions. Move through a couple exercises to tap into small muscles before flowing more seamlessly through sun salutations and strong standing postures.

Shoulders & Salabasana Mini Vini

(40 minutes)

An abbreviated version of the full length class. Shoulder work to prepare you for Chatturanga, Salabasana, and Upward Facing Dog.

Unfolding the Front Line Mini Vini

(40 minutes)

An abbreviated version of the full length class. This practice opens the front line and feels especially good if you’ve been sitting a lot. It moves the shoulders, brings in a variety of spinal extension, and opens the front of the hips and ankles.

Straight Up Hip Mix Mini Vini

(40 minutes)

An abbreviated version of the full length class. Move the femur bones in the hip sockets, both in a controlled manner and with freedom, as a way of preparing for a hip focused practice.

Straight Up Hips and Hamstrings Mini Vini

(35 minutes)

An abbreviated version of the full length class. Figure 4s, Trees, and Lizards, and a few standing splits too. This straight forward flow gets right into the legs and hips.

Hugging the Midline Mini Vini

(35 minutes)

An abbreviated version of the full length class. Explore two distinct dynamics of energy through a variety of postures: the electric current that vibrates along the midline & the spacious width that anchors us to the ground.

Strong Hanuman Mini Vini

(35 minutes)

An abbreviated version of the full length class. Wake up your core for strength and use your breath to cultivate width. Plugging up through center and opening the front of the thighs, will prepare the body for Hanumanasana.

Hip Mobility & Malasana Mini Vini

(40 minutes)

An abbreviated version of the full length class. Start with some supine core stability while moving the legs, then create space in the side body and hips, all in preparation for Malasana and a deep side bend.

POCKET PRACTICES

Videos Catalogue

Free Your Shoulders

(15 minutes)

Snow angels, scapular protractions & retractions, and strap circles. A simple & yummy little fix for your shoulders when they're feeling stuck.

Ready for Bed

(10 minutes)

Quiet your mind and reconnect to your body in the hopes of drifting quietly off to sleep. The guidelines for this one are loose. I do this tucked in bed at the end of the day, but you could also use this as a mid afternoon reset.

Stuck in Your Seat?

(15 minutes)

It doesn't have to be a TOTAL bummer (see what I did there) ; ) While you won't be downward dogging in this practice, this class does give you a number of sweet seated postures so that you don't feel super scrunched up when you walk away from your desk at the end of the day.

Rib Circles and Side Bends

(10 minutes)

Prepare to move in almost any direction by opening and strengthening the side body. Releasing these gates of the body, can set you up for deeper forward folds, back bends, and/or twists.

A Pocket of Wall Goodies

(10 minutes)

A tiny handful of postures propped up at the wall, to help you chill out when you're tight on time. Short and oh so sweet.

Shoulder Floss for the Upper Back

(10 minutes)

Move through some inverted cat/cow on the block and then use the strap as a boundary while you move in and out of protraction/retraction and shoulder flexion. All of this in the hopes of creating a little lift through the thoracic spine, and space along the front of the torso.

A Balm for your "Busy"

(20 minutes)

Consider this a gentle reminder that rest is powerful and essential. I LOVE feeling productive and checking things off my "to do" list, but stillness coupled with intentional breath restores me unlike anything else. Let these shapes and this practice be a healing balm for your "busy".

Neck & Shoulder Lovin'

(15 minutes)

You can do this whole sequence from your desk if you want - and I suggest you do if that's what it takes to get you moving a little today! The final bit of breath work can be done seated if you aren't somewhere that is conducive to laying down.

Quick Core Wake Up

(5 minutes)

Something a little fast and fiery to start your day or simply to get you out of your head and into your body.

High Five for Hamstrings

(10 minutes)

Time to wake up the back of your legs and say hello to your hammies! Use this practice as an antidote to too many forward folds, as a warm up before a run, or as sure way to give yourself a leg cramp.

Slow Stirring Hips

(15 minutes)

This one is short, but it's a burner! In this pocket practice, we're deliberately targeting the outer hips with controlled movement; and then wrapping up with a couple longer hold stretches. It's the perfect little push in the tush to get you moving ; )

Emanating Center

(15 minutes)

Movement through the rib cage and side body create space in the torso, while a steady breath and focal point help harness the mind.

Outer Hip Wake Up

(10 minutes)

Bring some awareness to the side glutes, as a way to increase stability and grounding through the rest of your body.

Neck & S.I. Reset

(15 minutes)

My go-to reset when I'm feeling achy in my neck or low back (Sacro Illiac) region. Even a quick 5 minute version of this does wonders.

Chest Opening

(15 minutes)

A sweet little sequence to open the front of the shoulders and chest.

Side Plank & Preps

(15 minutes)

Some quick prep work for your wrists and forearms, moving you into a side plank.

Open Hip Flexors

(15 minutes)

A short and sweet sequence to help you open the front of the hips. Great if you've been sitting at your desk or in a car all day.

Quick Morning Practice

(15 minutes)

If you're looking for a short yet effective practice to get you moving and feeling connected, look no further. Straight forward flow to help you drop into a rhythm, a few static holds to build your strength, and some breath work to activate your attention.

Shoulder Rainbows and Thoracic Rotations

(20 minutes)

This is medicine for your upper body, with a tiny bit of hip and hamstring love sprinkled in between. Trace the rainbow, bear weight through one shoulder while moving the other, and bring rotation into the thoracic spine and rib basket.

Tiny Mighty Shoulders

(15 minutes)

A very quick practice to wake up tiny muscles around the shoulders.

A Quickie for your Shoulders and Chest

(10 minutes)

Something sweet for your shoulders and chest, when all you've got are a few minutes for yourself. Take a break from your screen. Close your eyes. Breathe wide.

Breath and Breadth

(10 minutes)

Use the breath and a brief uddiyana bandha practice (the upward flying lock or abdominal lift), to create breadth along the back body. This practice is not advised for anyone currently pregnant.

Postnatal Ab Rehab Part 2

(10 minutes)

Part 2 of this ab rehab builds on the activation of the serratus anterior muscles, and brings more gravity into the equation to dial up the effort.

Mid Morning Wake Up

(10 minutes)

An efficient practice that will help free up space in the upper back and chest. The perfect pick me up if you've been at your desk for too long.

Postnatal Ab Rehab Part 1

(5 minutes)

Part 1 of this ab rehab starts with finding the narrowing of the ribs again, and turning on the serratus anterior muscles.

Say Hello to Serratus

(10 minutes)

A quick trip around the ribs to wake up your serratus muscles on either side, as well as the shoulders and upper back.

Chill Chest Opening & Twists

(15 minutes)

You need not leave the floor for this quick practice. Sweet movement for the shoulders and gentle spinal twists to open the chest, followed by a great big yawn for the front body.

Hamstring Burner

(10 minutes)

This quick practice wastes no time waking up the back of your legs. Feel the burn then soften into a simple forward fold to let tension unravel.

Shoulder Medicine

(10 minutes)

Shoulder flexion and rotator cuff love that burns so good.

If You Only Have 10 Minutes to Move...

(10 minutes)

When you're super short on time, but you need a moment to reset. Let this be the movement version of a coffee break.

GENTLE

Videos Catalogue

Ready for Bed

(10 minutes)

Stuck in Your Seat?

(15 minutes)

Superficial Front Line Mini Yini

(35 minutes)

Inspired by Thomas Myers' Anatomy Trains, this sequence focuses on opening the facial line that runs along the anterior surface of the body - think tops of feet, front of knees, quads, hip flexors, and chest.

A Pocket of Wall Goodies

(10 minutes)

A tiny handful of postures propped up at the wall, to help you chill out when you're tight on time. Short and oh so sweet.

A Balm for your "Busy"

(20 minutes)

Yin at the Wall

(40 minutes)

With the additional support of the wall, this Yin practice endeavours to bolster the systems in your body with rest and stillness.

Neck & Shoulder Lovin'

(15 minutes)

Mini Yini (Hips!)

(30 minutes)

This handful of seated hip openers is an offering for your nervous system. Slow your roll, and nourish the deeper layers of yourself with softness.

Yin Yoga - Back Line

(45 minutes)

Yin is a great antidote to our full on pace of life, and a wonderful way to compliment dynamic movement practices. In this class, we focus on creating space along the back line of the body; from the soles of the feet, all the way up the back of the skull.

Unwind and Restore

(45 minutes)

If everything feels stuck, your energy sources are low or completely depleted, and you know you would benefit from slowing down to take care of what is asking to be tended do; look no further. This class offers the best kind of unravelling.

Gentle Bandhas to Create Breadth

(25 minutes)

A brief and gentle uddiyana bandha practice (the upward flying lock or abdominal lift), drops us right into practice, in which we create breadth along the back body and settle into a couple restorative shapes. This practice is not advised for anyone currently pregnant.

Gentle Low Back Love

(40 minutes)

There's nothing quite like lower back pain. If we're lucky, the antidote can be as simple as deliberate breath, hip mobility and strength, and a restorative posture or two. Get into it here.

Chill Chest Opening & Twists

(15 minutes)

You need not leave the floor for this quick practice. Sweet movement for the shoulders and gentle spinal twists to open the chest, followed by a great big yawn for the front body.

When You're So Tired You Can Barely Breathe

(35 minutes)

Mostly breath work, a couple gentle postures, and you can nod off anytime. When you're so exhausted you can't fathom moving, and yet you know it's the medicine you need; this is the class for you.

Gentle Yin for the Front Body

(45 minutes)

This class targets the front of the ankles, legs, hips and chest. Move into the deeper layers of the physical body and psyche with a Yin practice that intends to settle you heavy into the earth.

Gentle Neck Prehab/Rehab

(45 minutes)

Our neck needs more than just a stretch (although that and a massage DO feel good). Get your prehab/rehab on with various simple yet challenging exercises. Your neck and shoulders will thank you.

Gentle Movement & Breathing

(30 minutes)

Breathing is one of the most efficient ways to affect the quality of our energy. Start with some gentle movement, then settle into a couple restorative postures while you shape and observe the breath.

The Ultimate Slow Restore

(55 minutes)

Front, side, and back body all get lots of love in this super slow, supremely restorative practice. Gather all your props and get cozy.

Gentle Chest Opening & Yin

(40 minutes)

Begin by moving slowly and intuitively, then explore a few Yin postures that target the chest, inner thighs and front of the torso; and close the practice with guided breath work.

Legs Up The Wall

(10 minutes)

Spend a deeply restful 10 minutes with your legs up the wall, while being guided through a simple meditation.

Gentle & Active Badakonasana

(35 minutes)

Plug into the breath then activate the inner thighs before opening them and the outer hips. Finish with legs up the wall or a supported bridge.

Gentle Ball Work for your Hips

(35 minutes)

The ball work for your hips serves to prime the area before a couple restorative and yin postures target them specifically. Make use of your breath and get ready for the release!

Gentle Wall & Nidra Practice

(50 minutes)

Use the wall to support your restorative practice during the first half of class, then take time for a little face massage and settle in for Yoga Nidra to drop into a long, restful, guided Savasana.

Gentle Thoracic Mobility

(30 minutes)

This class focuses largely on the hips and glutes. We’ll use self-massage, gentle movement, mobility & targeted strength work, and some restorative postures to bring some relief to the area.

Gentle Movement & Restorative

(45 minutes)

Begin practice with very simple movement to help ease body and mind into the stillness of restorative postures. A body scan follows, ending with a long Savasana.

Gentle Upper Body Roll Out

(30 minutes)

This upper body roll out is the perfect antidote to a tight neck and shoulders. Super gentle movement gets things started, then use your body weight and the balls to dig into a few gnarly spots.

Gentle Breathing, Facial Massage & Yin

(45 minutes)

Use your hands to help you shift from the mind to the body's time. Sweet self-massage and tapping prepare you for a few Yin postures and Savasana.

Gentle Upper Back

(65 minutes)

Great for anyone sitting all day, this class focuses on mobilizing the upper back and rib cage, while also giving some attention to the neck and shoulders.

Gentle Lower Back

(65 minutes)

This class aims to create some space in the lower back. We use breath, gentle movement, self massage and some restorative shapes to make that happen.

Gentle Restorative

(60 minutes)

A pure restorative practice. Gather extra pillows and blankets. We’ll use simple breath awareness to ease us into each shape, and finish with a long Savasana.

PRE NATAL

Videos Catalogue

Rib Circles and Side Bends

(10 minutes)

Prepare to move in almost any direction by opening and strengthening the side body. Releasing these gates of the body, can set you up for deeper forward folds, back bends, and/or twists.

Slow Stirring Hips

(15 minutes)

Outer Hip Wake Up

(10 minutes)

Bring some awareness to the side glutes, as a way to increase stability and grounding through the rest of your body.

For The Mamas (or anyone with a tight upper back and shoulders)

(25 minutes)

Unwind and Restore

(45 minutes)

Postnatal Ab Rehab Part 2

(10 minutes)

Part 2 of this ab rehab builds on the activation of the serratus anterior muscles, and brings more gravity into the equation to dial up the effort.

Mid Morning Wake Up

(10 minutes)

An efficient practice that will help free up space in the upper back and chest. The perfect pick me up if you've been at your desk for too long.

Postnatal Ab Rehab Part 1

(5 minutes)

Part 1 of this ab rehab starts with finding the narrowing of the ribs again, and turning on the serratus anterior muscles.

Freedom & Control in the Hips

(15 minutes)

Move the femur bones in the hip sockets, both in a controlled manner and with freedom. A great way to prepare the body for more physical activity, or to unwind after a workout or full practice.

Short Front Body Yin

(15 minutes)

Open the front of the ankles, thighs, hips and shoulders with this short Yin practice. This class feels especially good if you've been sitting a lot.

Long & Strong Side Body

(15 minutes)

Open the space along both sides of your trunk and then wake up your obliques. The extra length in the side body feels great in a simple seated twist.

Restfully Opening from Center

(10 minutes)

Open into the spacious width that anchors us to the ground, with some simple restorative postures and minimal props.

Therapeutic Calf Smoosh

(10 minutes)

Short (but not so sweet)... Use the breath and guided awareness to distract your mind while you compress your calves. The release at the end feels great!

Quick Hips & Hamstrings

(15 minutes)

Figure 4s, Lizards and Lunges. This straight forward flow gets right into the legs and hips.

Front & Back Body Wide

(10 minutes)

Cultivate space in the hips with Malasana, move the spine and rib cage, then open your chest in a preparation for Camel. A gentle, yet effective opening of both the front and back sides of the body.

Roll Out Your Feet

(15 minutes)

Show your feet some love with a little roll out. These simple techniques will leave you feeling more grounded physically and energetically.

Prenatal Slow Flow

(35 minutes)

Time to give your feet (top and bottom!) some love, and open up the front of your ankles as well. This slow flow will move gently through a simple Vinyasa, open the front of your chest, and take you through a symmetrical closing sequence to help ease any lower back discomfort.

Legs Up The Wall

(10 minutes)

Spend a deeply restful 10 minutes with your legs up the wall, while being guided through a simple meditation.

Breathing Open the Ribs

(10 minutes)

Support yourself with all your props, so that the ribcage and diaphragm are positioned for a deeper breath. Rest the physical body, while you move into stillness.

Prenatal Vinyasa - Moving Shoulders

(35 minutes)

Prenatal friendly Vinyasa! Thoroughly warm up the shoulders then put them to work, moving through a fluid sequence of lunges, balancing postures and side plank work.

Sweet S.I. Relief

(7 minutes)

A quick roll with the ball to prime the area, followed by a pelvic symmetry sequence by renowned Dutch physiotherapist Cecile Röst. This 7 minute sequence often provides relief when I’m having acute S.I. discomfort.

Prenatal Vinyasa - Long & Strong Side Body

(25 minutes)

Open the side body. The reach of the arms makes room in the top half of the torso, while the power of your legs brings space to the waist.

Prenatal Vinyasa - Hanumanasana

(40 minutes)

Can you stand in center, see what is in front, and feel what is behind? Ready yourself to land in Hanumanasana, by exploring these ideas in different postures, then round out the practice with some assisted hip opening and a supported back bend.

Prenatal Vinyasa - Side Bending Half Moon

(40 minutes)

An abbreviated version of the full length class. Move through lateral flexion in a variety of shapes to prepare for a variation of Ardha Chandrasana that involves a long side bend. Standing splits and hip mobility are peppered throughout, and a supported backbend rounds out the practice.

Rib Circles and Side Bends

(10 minutes)

Prepare to move in almost any direction by opening and strengthening the side body. Releasing these gates of the body, can set you up for deeper forward folds, back bends, and/or twists.

Pre Natal Vinyasa - Heart Centred Self Care

(50 minutes)

Use the breath to anchor the body in space and invite movement into the shoulders and upper torso. A smooth and steady flow that brings awareness to the symbolic heart.

Pre Natal Vinyasa - Spirals in Centre

(45 minutes)

Mobilize the thoracic spine, shoulders and ribs, in an effort to create space in your torso for baby; and connect to the strength in your hips to provide support.

Pre Natal Vinyasa - Strength & Surrender

(50 minutes)

Find a balance between effort and ease, while moving through various lunge sequences. Observe the simplicity of the breath to help keep your system calm.

Pre Natal Vinyasa - Home Base is the Breath

(50 minutes)

Find stability in your centre so that postures feels steady & easeful. The breath will help you move through this class in such a way that you feel supported.

Pre Natal Vinyasa - Wide Lunges & Malasana

(35 minutes)

This practice creates space in the hips and along the inseam of the legs. Drop into the rhythm of the breath and connect to your body and your baby with this dynamic sequence.