Guided Yoga Classes, How - To's, and Meditations
Yoga classes for everybody. Click on dashboard and click start course to take classes. This page is simply an overview of classes offered on the website. To take class sign in!
Classes may be watched in any order, as many times as you like. They are numbered so you can easily return to classes that you love.
Hello! Welcome to our Living Yoga Community
HOW TO - Set up for breathing practice at the end of classes. This set up can also be used for the relaxation pose, shavasana, at the very end of class.
HOW TO - Properly Stretch your Hamstrings with a Strap. Don't lift your butt!
HOW TO - Sit Properly for a Healthy Spine
Saturday 3/18- 80 minutes- you don’t have to do the whole class. we start with hands, feet and then use the roller on the head. Upper back, arm and chest, Back of thigh, side of thigh, calves. Hip to heal press. Find your core.
Yoga on Wednesday. 3/8- 50 minutes- Hit the reset button. LEGS ON THE WALLL!!! Yay! Have a pillow. We visit half frog.
Melt on Saturday-3/4- 75 minutes. We start with a clean ball on the face. We use the roller on the back of the skull, ribs, shoulders, arms, (new) chest. Then back of legs, si joint. Find our core and rebalance.
Yoga on Wednesday 3/1- 50 minutes. Our focus is strong legs! We begin on the floor and end standing. Have a strap and a chair for balance at the end. We practice clams in this class, and standing squats!
Melt Your Feet!!!! 3/1 - 17 minutes. Have a chair and your blue soft ball. No socks !
Melt for the hands! 2/27- 20 minutes. Everyone needs this, we all use our hands constantly. This is especially good before doing yoga, to help with the neck!
Monday Yoga 2/27- 45 minutes. We start on the floor and end standing. Introducing the bear walk and a lunge variation. Also, down dog to plank and standing warrior to triangle!
Saturday Melt-2/25. 75 minutes- starting with the feet. This is an intermediate level class. We address the upper body, shoulders and arm!
Yoga Wednesday-2/15- starting in a chair, strengthening calves & thighs. Loosen the spine and stretch the hips! We stand for the top shelf. To the floor for bridge and wipers. Finishing with box breath and visialization
Melt Monday- 2/15 -starting with a short foot treatment. Then with the roller on the Inner thigh, front thigh, si joint, lengthen front of thigh and find your core.
Melt Sunday 2/12/23- 35 minutes. Our focus is upper body. Starting with hands, be at a table or counter. Then upper back, inner shoulder blade, rinse. Rebalance sequence with extra shoulder love
Sunday yoga- 2/12/23- have a strap and blocks. We bring some love to the side hip. I talk about do’s and don’t for stenosis and bulging discs. At the end we support in fish or bridge!
Wednesday Melt- 2/1/23- Lower body compression, including the side of the thigh and the side of the calf! Then si joint shear, lengthening of the side hip and decompressing the lower back.
Sunday Yoga-75 minutes. Look at the spine and pelvis to understand bulging discs. This is a good class for that issue. There is a moment at cobblers pose that i had a power outage, so there is a weird transition there.
Wednesday yoga-1/18- 45 minutes. No kneeling, We start standing to get hose feet and ankles moving. We sit in the chair to move the spine. No floor
New Years Day 2023. 60 minutes of yoga . Let’s get clear about what we want to change this year. All on the floor. Have a strap and and extra blanket.
Wednesday Yoga- 2/2/23- 40 minutes- good for the back, especially if you have a bulging disc. We practice dead bug and bridge to turn on the core muscles to support the spine.
Wednesday Yoga- 1/11- 40 minutes- all on the floor or BED. No kneeling. Have a block. And support for your head. We begin laying on our side for a psoas release.
Wednesday 12/14 - 40 minutes- you need a chair and a wall. We start with a new breathing practice to relax the diaphragm and psoas. We plank at the wall.
Melt 11/20-30 minutes- starting with our feet, have a chair. Then the rebalance sequence with a new core challenge. We finish with the roller behind the head to lengthen the neck.
11/7- 35 min-Learn a series of poses at the wall to improve your hip and back. You will need a wall and a block. Next a cat and cow routine that includes a chest opener and twist. We finish with standing forward bend with elevated heels
17 minutes of yoga- morning or night! In bed or the floor.
3/1/22- 35 minutes - Yoga for Stenosis- a gentle class on the floor. We release tension in the legs and hips to allow more movement in the spine. Good for everyone, great for Stenosis.
Twosday - 2/22/22- 30 minutes - no kneeling. Reset the nervous system with the buzz breath. Pandiculate to release the spine. We finish a short guided meditation.
2/11/22- 41 minutes - no kneeling. We start in the chair and pandiculate the spine, then we focus on the shoulders to release neck tension. We finish with a couple of standing postures.
35 minutes- 2/18/22- We start on the floor with pandiculation, cat cow, lunge, down dog, plank, standing side stretch and warrior 1! We finish standing.
37 minutes-2/15/22- pandiculation on the floor. Great sequence to release tension through the back.
Tuesday- 1/25/22 - I have strong legs! 37 minutes- We begin with mobility in the chair and finish standing for stability. This class includes plank and dog at the wall.
Tuesday 1/18/22- 30 minutes! i speak my truth! Sitting in a chair we pandiculate. Great shoulder stuff. We finish standing!
Tuesday- 1/4/22- 30 minutes-I have time for me! All on the floor. We pandiculate to release tension throughout the spine. Forward bend, backbend, side bend and then twist. Concluding with bridge and wipers!
11/22/21- 30 minutes-This class starts with Cat Cow, lunge, pigeon! We finish seated with a brief meditation. No shavasana
30 Minute Class - We do it all without kneeling in 30 minutes! Starting with a shoulder warm up, neck stretches & standing postures, we finish with twist & shavasana.
1/7/22- 30 minutes- I go with the flow. We begin on the floor and end standing. In the middle we practice down dog to plank pose.
Tuesday 1/11/22- 30 minutes- We start in the chair and focus on releasing tension in the shoulders
Monday 8/29- yoga for stability. I offer some challenges. Including down dog & plank.
Wednesday-11/16-60 min- great class for the lower back & hips. Start standing with a new breathing practice, reach for the top shelf, forward bend. Then in the chair for a new way to do lunge, plus some shoulder love! On the floor we do clams and bridge.
Wednesday 10/19- 44 min. - We start standing to release tension in the calves and psoas, then sitting in the chair to loosen the spine. we finish standing
Wednesday Yoga -9/14- 60 minutes- starting with a short explanation of, contracting a muscle to create a release of tension. We start in a chair to breath and move the spine, then standing we work from the feet up! Finishing on the floor.
Wednesday 9/7 - 60 minutes- my stressful drive to Philly. This class starts in the chair. We learn 3 new pandiculations, for the chest, psoas and inner thigh. We finish on the floor, with bridge pose, supported cobblers pose, and a twist!
Wednesday 8/24- 70 minutes. No kneeling. All on the floor, Finding strength in muscles that give us stability. You need 2 blocks, a strap and stuff to relax at the end, short meditation lying down.
Wednesday Yoga -8/10- 60 minutes. No kneeling, creating strength in the glutes! To help support good posture. This class is on the floor and includes, 1/2 frog, bridge pose and twist into extension.
Wednesday Yoga 8/3- 60 minutes- I left the camera rolling so you can stay in shavasana. Starting in the chair, we also stand to stretch the calves, have a block. And we finish on the floor with supported bridge and twist to extension.
Wednesday Yoga- 7/13- no kneeling required. All on the floor. This class is great for sciatica. And includes clams!
Wednesday 7/20- 60 minutes- no kneeling. We start standing, moving our feet. Have a chair or 2. We do a few chair postures, standing postures and then down tot he floor.
Wednesday- 6/22-45 minutes. We start standing to move the toes and ankles, we sit in a chair to move the spine and shoulders. No I kneeling, no floor!
Wednesday Yoga- 6/15- 60 minutes on the floor, have a block ready ! No kneeling
Wednesday 6/8/22- 60 minutes though I let the video run so you can linger in shavasana, This class start with foot movement, chair poses, squats to strengthen the legs. Then we head to the floor for bridge pose and rest!
Wednesday 5/25/22- no kneeling. Have a block. We start in the chair, a little bit of standing and finish on the floor with a supported bridge pose, and short shavasana.
Wednesday 5/18- 60 minutes. all in the chair til the end when we stand. Great for the hips, shoulders and spine. No shavasana/ no kneeling.
Wednesday 5/11/11- no kneeling. All on the floor or bed! Have a strap. So good for the spine.
5/4/22- 60 minutes- Wednesday- no kneeling. We start in the chair moving the spine, opening the hips, relaxing the shoulders, and stretching the neck. We finish standing, using he chair for a lunge and a forward bend.
Wednesday 4/6 - no kneeling. we start in the chair, and end on the floor.
Wednesday 3/30/22- 60 minutes. Feeling Stiff- this one is for you. We begin on the floor to release stored tension in the shoulders, neck and lower back. Then into the chair for more neck love & deep breathing. We end on our feet with a forward bend.
Wednesday 2/23/22-60 minutes. No kneeling. We start in the chair to release tension through the back and neck. Strengthen the legs, balance on one foot and then head to the floor for a psoas release. We finish with a short breathing practice.
Wednesday 2/16/22- 60 minutes- no kneeling. We start standing, then to the floor for some outer thigh strengthening. This class concludes with 15 minutes of breathing and relaxation.
1/6/22- 60 minutes- no kneeling. Notice how you feel let’s move towards calm. This is unedited. You will need a strap and a long rolled blanket for under the spine. This class is mellow and all on the floor.
Wednesday 1/26/22- I am aware. 60 minutes. No kneeling. All on the floor. Have 2 blocks and a strap ready.
Wednesday 1/12/22- 60 minutes-no kneeling. This class starts in the chair with good movement for knees, then we stand to reach for the top shelf and a forward bend. We end on the floor.
Wednesday-1/5/22- I love my knees! This class starts in the chair and we focus on knee health. Practice getting out of the chair using and strengthening your thighs. We finish on the floor with bridge pose to strengthen the butt.
Wednesday - 12/15/21- This is one of our most viewed videos- over 7,500 views! It includes all my favorites, without kneeling! Cat & Cow in a chair, reach for the top shelf and clams shells!
Wednesday- 12/29/21- the first 3 minutes is me setting up. I did not edit this video. This class is good for the lower back. We start in the chair and paniculate.and standing forward bending then down for some clams shells.
Wednesday 12/22/21- We start with a look at Mr.Bones. His Quadratus Lumborum! (QL). We will release the muscle and stretch it to relax the lower back.
Wed. 11/17- 60 minutes- Improve Balance & Strength- You will need 2 chairs, a strap and blankets. We start standing and moving the many joints of our feet to improve balance. We conclude on the flor with hip strengthening. No kneeling required
Wednesday 11/10/21- let’s move those ankles and improve our balance.
8/4- 60 minutes- No kneeling, all on the floor! Have a strap and blankets ready. This class includes clam shells for hip stability!
7/7- 60 minutes- Learn to pandiculate, to create freedom in the shoulders and hips. This class is all on the floor, simple and powerful! No kneeling required. You will need blankets to sit on.
#1 - 25 Minute Class - Get up and go! Practice chair poses and standing postures for flexibility and balance. No kneeling or getting to the floor.
#2- 60 minutes- starting in the chair to loosen the hips. Then we stand for side stretch, down dog and plank at the wall. These are great poses for anytime of the day. We conclude with reclining new neck stretches and "The Pelvic Clock!"
#3- 80 - Minute - Learn how to plank at the wall for stability & strength- no kneeling!
#4 - 60 Minute NO Kneeling! We start in the chair with neck stretches and hip openers. Then stand for Warrior 1 and learn Standing Down Dog With a Chair. We finish with the block under the sacrum for supported bridge.
#6 - 60 Minute Class - Beginning in a chair with necks stretches and hip openers and then to your feet for Warrior One. Practice Balancing on one foot in Tree Pose. This class ends on the floor with relaxation pose.
#7 - 60 Minute - This series starts in a chair with cactus pose, hip openers & neck stretches for mobility. Chair pose, Warrior 1 and Bridge pose for strength. Have a block ready. Class ends on the floor for breathing and relaxation
Wednesday- 11/10- Improving your balance begins with your feet. Take off your socks, this class begins standing to mobilize the many joints of the feet! You will need 2 chairs and a strap. No kneeling is required.
#8 - 60 Minute - Starting in a chair with Neck & eye exercises, Seated Forward Bend, Ankle to Thigh, Standing Side Stretch/Forward Bend. We practice balancing on one foot in Tree Pose, and finish on the floor for Shavasana
Friday-1/7/22- I go with the flow!- 30 minutes- We start on the floor and end standing in tree pose.
#9 - 60 minute Class - We start standing with a side stretch, sit in the chair to stretch the piriformis, practice warrior 2 for strength. This class ends with 1/2 frog, twist and shavasana.
#5 - 60 Minute Class - We begin in the chair with eye exercises, neck stretches and hip openers. We stand up and practice chair pose to strengthen the knees and legs. When we go to the floor have as strap for a backbend that lengthens the psoas!
#11 - 50 Minute Class - Starting with a standing side stretch, you will need a chair for a piriformis stretch. Find your balance in warrior 1. Then to the floor for bridge pose, reclining twist & shavasana
#12 - 60 Minute Class - Begin with breathing in a chair to get calm! Hand and neck stretches, chair poses & standing forward bend. Finish on the floor with bridge pose, twist and shavasana
#13 - 60 Minute starting in the chair with a conversation about the nervous system. We practice a few chair poses, standing poses and then down to the floor to strength the hips and abdominal muscles with CLAM SHELLS!
#15 -Have a chair, strap, blankets, blocks and socks! Learn new ways to strengthen your butt to improve your posture. And meet my cat Bo!
#16 - 60 Minute All on the Floor! We strengthen the abs, the butt and the back. And we stretch in all directions! Includes clam shells.
#17 - 60 minutes - We start in the chair, move to our feet for side stretch and forward bend. Practice stand balancing back bend- stork pose! Then down for bridge to strengthen the butt!
#18 - No kneeling required. We begin in the chair with neck & shoulder stretches, stand up for warrior 1 and tree pose. On the floor clam shells and leg raises strengthen the hips. Optional plank. Great for hips and knees!
#18 - 60 minutes, No kneeling- we start in the chair with fascia movement. Standing postures including triangle pose and then down to the floor for a hamstring stretch with a strap. This class concludes with 20 minutes of rest!
#19- 60 minutes- We start on our feet and move our toes preparing for some standing postures. You will need a chair for a hip stretch and twist. Finish on the floor to relax!
#20- 60 minutes- Find a wall for lunge, dog and side plank with a twist! Have a strap ready for side stretch. Then down to the floor for some leg raises for hip stability.
#21-60 minutes- We begin in the chair with hip and neck stretches. Stand at the wall for dog and side plank with a twist. Then down to the floor for leg lifts to strengthen the hips!
#10 - 60 Minute Class - Let's take a quick peek at the neck, look at all those muscles that hold your head up. No kneeling. We loosen up in the chair, stand for strength and balance. Down to the floor for virasana, twist and shavasana.
Sunday yoga 1/15- 75 minutes- All on the floor, this class includes 1/2 frog and pigeon. And a guided breathing practice and shavasana. The only twist is wipers. So if you don’t like twisting , this on is for you.
Saturday Melt into yoga-12/3- 90 minutes. Starting with our legs, then feet, then into some yoga. The second 45 minutes is more challenging as we explore the upper body. Inner / outer shoulder blades
Sunday Yoga 10/30- 60 minutes. On the floor, you need blocks and things of comfort for breathing and shavasana. A chair for a supported forward bend is recommended.
Sunday yoga-10/9- good for the lower back, Have blocks & a couch pillow handy. In the middle of class we go to the wall, to put the feet on the wall knees bent. This will relax the psoas and engage the hamstrings and inner thighs.
Sunday Yoga- 9/25- 75 minutes- good for anxiety . Grab a chair and a block. We start standing , releasing tension in the calves, hips and neck! Practice balancing on one foot. We finish with supported bridge, twist and breathing.
Sunday yoga 9/18- 60 minutes. All on the floor, have your blocks and a strap. We practice pigeon in this one! This class ends with breathing and relaxation.
Sunday 9/4- 60 minutes-Letting go of Summer- We start with cat & cow, lunge. Have some pillows from the couch, we finish with restorative postures so we can focus on the feeling of letting go.
Sunday Yoga 8/7- 75 minutes- this class prepares for bird dog. finding bird dog helps you engage the core. We finish with breathing and relaxation.
Sunday Yoga - 7/31- 75 min- We start with side lying psoas release, 1/2 frog with a internal rotation pandiculation ! A new shoulder stretch, seated forward bends, finishing with supported bridge. Great for the spine.
Sunday -7/24- 75min - Yoga for Shoulder & Neck! - of course there is a lunge. We start with cat & cow and conclude with supported fish. New shoulder moves in the middle.
Sunday 7/17/22- 75 min- yoga on the floor. Have a strap. This class starts with constructive rest. Includes eagle arms and seated forward bends. We finish with a breathing and shavasana. I let the video run long so you can rest deep.
Sunday YOga 7/10/22- Change your posture. This class is about theUpper body. Of course its all connected, but a little extra love for the ribs and opening the heart.
Sunday Yoga 7/3/22- 75 min. Have a strap just in case. We release the psoas & relax and stretch the hips, strengthen the butt! Blocks lunge and sit for a side stretch. We conclude with supported bridge & breathing to calm the nervous system.
Sunday 6/26-75 minutes. I left the camera rolling so you can linger in Shavasana. We start with a psoas release. We stay on the floor. Lunge is an option at the end. The breathing practice is inhale 7 exhale 11. very calming.
Sunday 6/19- 75 minutes. I left the camera rolling so you can linger in shavasana! This class starts standing, We sit in a chair for a few moments of shoulder/neck love. Pigeon is an option, bird dog, and supported fish.
Sunday- 5/29/22-55 min. Have your blocks and blankets. We start with a seated side stretch. This class finishes with supported bridge, breathing & relaxation.
Sunday 5/15-75 minutes. we start with a look at Mr bones, pandiculation, lizard! We end with a guided breathing and shavasana
Sunday 5/8/22- 75 minutes. We start in the chair, lunge option on the floor or chair, supported fish as a heart opener! We finish with relaxation.
Sunday 5/1/22- 60 minutes. The first 5 minutes is a talk about how to approach pigeon, etc. you could fast forward. We begin with Cat and Cow, Pigeon, lunge. All in preparation for some abdominal work. We conclude with breathing- inhale 7-exhale 11.
Sunday 4/10. 75 min. The prefect balance between stretchy and calm. We start standing, no socks, grab your blocks. Also a chair is handy for the lunge variation. We visit a supported forward bend and back bend before we settle down to breath and relax.
Sunday 3/20/22- The for 4 minutes I am saying hello, its my birthday class. We start standing for a side stretch, eagle arms, forward bend. Then to the floor for a lunge, have a chair handy, as a prop or a seated lunge. Heart opening is the goal.
Sunday 2/13/22- 75 min. all on the floor. New pose- supported side stretch! along with supported fish. This is a great combo af movement and stillness to move the body, quiet the mind and calm the nervous system.
Sunday 1/23/22- 75 min- I am confident! We start with a standing pandiculation. This class includes bird dog and pigeon. We finish with a standing forward bend and tree pose.
Sunday- 1/16/22 70 minutes. We start standing , moving the toes and ankles and reaching for the top shelf. On the floor we lunge, bird dog and pigeon. We finish with outer hip stabilization!
Sunday-1/9/22- I am safe. -90 minutes- this class includes a standing forward bend and tree pose. We finish with 5 minutes of breathing and 10 minutes of rest.
Thursday 1/13/22- 60 minutes. We begin with a 20 minute lower body compression MELT sequence. Then we pandiculate into pause! Have 2 pillows, plus the usual props.
Sunday 12/26/21- 90 minutes -yummy class includes 1/2 frog and side Lying shavasana! the whole class is on the floor , no standing.
Sunday-12/12/21- We begin with breathing to move the diaphragm. Move the spine and hips to improve flexibility. Then we improve stability with bird dog and leg raises.
Sunday-11/28- Slide & Glide. We begin resting on our side with support under your head. Release the shoulders and hips to relax your back! This class includes pigeon and eagle arms.
Sunday 10/31/21- We will move to get unstuck, stretch to hydrate fascia, strengthen for stabilization and rest to heal. You will need a strap & blocks and support for shavasana!
Sunday 11/ 21- 80min- This class begins with pandiculation to release the shoulders and hips. Then Lunge and improve your muscle tone with stabilization exercises. This class includes pigeon.
Sunday 10/24- 90 min.-Moving in all directions! This class is all on the floor. Beginning with pandiculation to get muscles to release tension. You will need blankets and blocks.
Sunday10/26- 90 minutes- This class begins with pandiculation to release tension in the back, including the psoas. You will need blocks for a lunge, and strap for a hamstring stretch. We practice bird dog for stability. Get 2 extra pillows for shavasana!
7/11-90 minutes-Let’s strengthen the outer hips for stability when walking. This series of movements will release lower back tension !
7/4-90 minutes- Starting with a standing pandiculation that releases the lower back and shoulders. Have a chair ready for neck and shoulders. This series includes pigeon pose, a hip stretch for the piriformis. You will need blankets and/or bolster.
Sunday 12/5/21- 90 minutes of bliss! You will need a blanket for under your head when resting on your side. Lots of shoulder love!
8/8- 90 minutes- This class includes hamstring stretches with a strap, bird dog for stability, pigeon pose for the piriformis. You will need a block for supported bridge. Lastly, we learn how to change the fascia in the front of the thigh.
#38- 90 minutes- all on the floor. After stretching in all directions we practice Bird dog to strengthen abdominals. We finish with supported fish to open the chest, great preparation for a breathing practice and deep relaxation.
#37-90 minutes- All on the floor! You will need blocks and blankets. This class includes back strengthening postures. We conclude with a breathing practice and a long guided relaxation.
#35- 60 minutes- beginning on the floor we warm up the hips, knees and ankles. We practice down dog and plank pose. We stand for tree pose to test our balance and finish resting on the floor.
Sunday- 1/2/22- I am at peace! 90 minutes- get calm with breathing and a long shavasana at the end!
#32- 90 minutes. We begin with conversation about props for side Shavasana. This class includes neck and shoulder stretches. We conclude with 10 minutes of breathing, followed by side lying shavasana. you need many blankets and pillows.
Tuesday 1/18/22- 30 minutes! i speak my truth! Sitting in a chair we pandiculate. Great shoulder stuff. We finish standing!
Tuesday 1/11/22- 30 minutes- We start in the chair and focus on releasing tension in the shoulders
Monday- 11/29- 60 minutes-Yoga for your shoulders!- This class begins with releasing shoulder tension. Then finding stability and building strength by turning on our core in down dog, bird dog and plank pose.
Happy New Year! 1/1/22- 60 minutes- starting in the chair. I recommend this class for anyone with a tired stiff back. We also address the knot at the bottom of your neck. This class includes tree pose and lunge with blocks.
#1- 90 minutes- all on the floor. Neck & shoulder mobility! grab a strap. Blocks for lunge and blankets to sit on for neck stretches! We finish we 20 minutes of breathing and deep relaxation.
5/10- 70 minutes- This class starts with a look at Mr. bones and his psoas. This lesson will help you understand lower back tension and restricted hip movement. We sit for a neck and shoulder series, so have your blankets and blocks ready.
50 minutes- Starting on the floor, we finish standing. Lots of shoulder movement and standing postures that test your balance.
70 minutes- Neck & Shoulder love! We start standing. Have a chair ready, no kneeling required.
Beginning in a chair. no kneeling required. Lot’s of shoulder changes in this video.
Monday Yoga 1/9- 55 minutes. Starting on the floor and find your core. So we can play with down dog, plank, clams!
Monday -10/17- 54 min - We start on our hands and knees. Cat and cow, side stretch, down dog, plank pose. we stand and put it together in an easy variation of sun salutations. we conclude on the floor with side hip raises and bridge.
Monday YOga- 9/19- 30 minutes. We start with cat and cow, we visit down dog and plank. Finishing with bridge and a standing forward bend.
Monday Yoga- 9/12- 60 minutes- We start seated on blankets or bolster. After lunge we visit bird dog, down dog, plank pose! Then standing for warrior 2 into triangle pose!
Monday 8/22-60 minutes. Stability day! All on the floor, find your core. We do bridge pose, have a block, side leg lifts.
Monday Yoga-8/8-60 minutes- Side leg lifts to help you back and hips feel strong and stable. Plank pose to down dog. a few standing postures to put is together, mobility and stability!
Monday Yoga 8/1- 60 minutes. Preparing for Bird Dog and Warrior 3. We strengthen the Side hip for stabilty, finishing with supported bridge and our favorite twist-to-extension.
Monday-7/18/22- finding and using your core. We visit down dog and plank pose . Also, Side leg lifts!
6/27-Monday Yoga- 60 minutes- I let the camera roll so you can linger in shavasana. This class focuses on INTERNAL AND EXTERNAL ROTATION OF THE HIP. We start with new exploration, which help a new seated posture. Down dog and plank pose are included.
Monday yoga- 6/20- 60 minutes. Bridge, Clam shells, outer leg lifts. Ending with supported bridge (with a block) to balance the pelvis and rest.
Monday- 6/13 - 60 minutes - We start standing. Our focus is stability, so we practice squats, bird dog, one plank, side lift and more!
Monday 6/6/22 -60 minutes- stability! Abs, legs, shoulders!
Monday 5/16- 60 minutes- Starting with a look at the hip joint with Mr bones. We move and strengthen with plank, side leg lifts, clams!
Monday 4/18- 60 minutes- no shavasana- yes plank pose and side hip raises. Find your core and use it!
Friday 4/15/22- 60 min.- no shavasana. In the middle of the class we practice the dead bug to turn on the core. This is a cross crawl, as the left knee comes in the left arm goes over head. Male your ‘shhh” keep the lower back on the floor.
Friday- 4/8- 55 minutes. This class includes pigeon, plank, optional down dog. And standing postures
Monday 3/28/22- 60 minutes. Stability! This is a challenging class filled with plank poses & side leg lifts. When this is over, check in and see if you might enjoy a standing forward bend.
Monday 3/21/22- use your core, strengthen your butt create stability . All on the floor, you will need blocks and a long rolled blanket. You could use your Melt roller, that will make it more challenging.
3/18/22-60 min- down dog, plank pose, bird dog with a variation, tree pose.
3/14/22-Monday -60 min. Stabilization! Plank pose, side leg lifts, finding your core. Have a long blanket or melt roller.
2/25/22- Friday- 50 minutes - starting on the floor we warm up to prepare for some plank challenges.
Monday- 2/14/22- 60 minutes. We do a lot of poses for mobility and stability , on the floor, no shavasana
Friday 1/28/22- 45 minutes- I am graceful-Sun Salutations
Monday 1/24/22- 60 minutes- I have strong shoulders. Defying gravity makes the muscles turn on! Let’s play with plank pose + a variation and side plank.
Friday 1/21/22- 40 minutes- I can do hard things! We warm up for a few sun salutations.
Monday 2/21/22-60 minutes. We start standing focus on shoulder mobility and stability. We practice standing side plank at the wall and then for round 2 stay at the wall or head to the floor for more of a challenge.
Monday- 1/17/22- plank & side plank & down dog! Oh my. This one is challenging.
Friday -1/14/22- 30 minutes Warm up into Sun Salutations. This is a beginner sequence. class includes down dog and plank pose.
Monday-1/10/22- My body is well. 60 minutes- down dogs and planks. As well as, hip stabilizing exercises including clam shells.
Monday 1/3/22- I am strong! After an awesome warm up we practice side plank, plank and dog at the wall. Then to the floor for a little more.
Monday 12/27/21- Warm and in preparation for down dog and plank pose and a baby push ups from plank pose!
Monday 12/20/21- This 60 minute class starts seated for a side stretch and shoulder warm up. Practice down dog, plank pose and side plank for upper body strength.
Monday-12/6/21- turn on your core on the floor! And test your balance up on your feet! This class includes flowing from pose to pose.
Monday 11/15- We pandiculate to release tension. We lunge, down dog and cat to get moving. All preparation fro warrior 3! This class concludes with a gentle heart opener.
7/5-60 minutes- We begin on the floor with a breathing practice to mobilize the diaphragm. Then we learn how to activate the “core”. The activation will help you understand what to feel in plank pose. This class includes down dog and standing postures.
Monday 10/25- 60 minutes- Let’s flow! This class begins seated for breathing and a side stretch. We practice moving from standing forward bend to lunge, down dog and plank pose.
Monday 10/11- 60 minutes- Strengthen your core, your back and your legs. This class includes standing poses that flow and a pigeon pose at the end for the piriformis.
#20. 8/2- 60 minutes- Strengthen the abdominal muscles and the back muscles. And then stand up and put them into action with a short standing vinyasa. You might need a chair if the hamstrings are really tight. I demonstrate in the beginning.
Monday-12/13/21- starting on the floor to warm up the hips and spine. Down dog and plank pose! And then up to our feet for a few postures.
#19. 60 minutes- We start on the floor with a breathing practice to mobilize the diaphragm. Preparing for down dog and plank pose. Then up to our feet for warrior poses. The flow is called a vinyasa!
#18- 60 minutes We start on the floor to warm up, then strengthen the hips with clam shells and leg lifts! We stand for a warrior vinyasa.
#17- Sun Salutations! 75 minutes. We warm up, flow through the vinyasa which includes down dog! We finish with pigeon! Its a challenge, but we move slowly.
#16 - 2/1/2021- 60 minutes. This class could be practiced without kneeling. Down Dog and Plank Pose at the wall & on the floor. We start stand in tadasana and use the wall to side stretch and twist!
#15 - 60 Minute Class - Starting with a standing side stretch and forward bend. The vinyasa is simply down dog to plank pose. A chair is a good prop for this class as we venture into a high lunge. We conclude with pigeon pose!
#14- 60 Minute - Have your socks on! let's practice finding abdominal muscles and then use them in plank pose and down dog, This series of poses is preparation for learning sun salutations. Pigeon pose included.
#13 - 60 minute We start with standing postures and then down to ground for down dog into plank pose. Topped off with a pigeon!
#12 - 90 Minute Learn Puppy & Down Dog to plank pose. We start a breathing practice that helps us coordinate our breath with our abdominal muscles. We sit for Virasana to open the hips and ribs. We open the chest and shoulders with supported fish!
#11- 60 Minute -Warm up the hips, motion is lotion! Practice Warrior 2, Triangle pose, Bird dog and Plank pose for stability & strength.
#4- 60 Minute vinyasa. Starting On the Floor With a Demonstration of Lounging Lunge. Standing Warrior Sequences, Followed by Pigeon, Supported Bridge and Shavasana
#1 - 30 Minute - This is an advanced class. All the other classes are preparation. please watch first if you are new to vinyasa. This active routine starts with chair pose, sun salutations, down dog, warrior vinyasa - 10 minute shavasana
Wednesday-Yoga for sciatica- 6/1/22-60 minutes. You need a wall and blankets. No kneeling, all on the floor.
Wednesday-12/8/21- bulging disc, sciatica, low back pain? This class is for you. All on the floor. Without kneeling.
Sciatica relief!- minimize your forward bends!
Melt -Sunday- 1/15- 30 minutes- great for the upper body- shoulders! Starting with the hands, then upper back, inner blade, outer blade. Then rebalance with extra shoulder love.
Sunday melt- feet, back of thigh, side of thigh, front of thigh. Rebalance!
Saturday Melt- 1/21- starting with feet! Have a chair. Then with the roller we do inner thigh, front of the thigh. Back/side of thigh, calves. Rebalance sequence-find the core & hydrate the shoulders. We finish with a calming sequence for neck & head.
Wednesday Melt 1/18- 30 minutes-back of thigh, side of thigh, inner thigh, front of thigh. Si joint shear, lower back core challenge
Saturday Melt -1/14- starting with our feet! Back of thighs, side of the thigh, calves, side of calves. A little cat and cow. We even venture to upper back and shoulders and finish with the roller at the back of the head.
Melt 1/11–30 minutes- starting with the inner thigh, we are exploring the FRONT OF THIGH as well. We conclude with shoulder love in the rebalance sequence.
Saturday Melt into Yoga- 1/7- feet, inner/front of thigh. Back of thigh, side of thigh (ouch). Cat cow , lunge. You can finish there (60 minutes) We continue to upper back and shoulder. Extra low back stuff at the end.
New Years Day Melt- 40 minutes- lower body love! feet, back of thighs, calves, inner and front of thigh. Rebalance sequence.
Saturday 11/19- Melt into Yoga- We start with the ball on the face, hands, feet. Then to the roller for inner thighs, back of thighs, calves. We rinse the legs, up the inside- down the back. We continue with upper back inner and outter shoulder blade.
Melt 11/16- 35 minutes. Upper body! Starting with the hands, back of the head, we lengthen the neck. Then to the upper back we learn a new move, inner shoulder blade, glide & shear! Mr. Bones helps us find the right spots.
11/7- 30 min. Melt- Learn a new move! All on the roller, we start with the side hip, si joint, tuck & untuck, decompress the lower back. Then we rebalance with a new move.
Melt -10/23- 30 min. Long foot treatment, large hard ball is optional. On the roller we do inner thigh, si joint, decompress the lower back.
Saturday-10/8- melt into yoga-we Start with our feet, then to the floor to access the body. Back of thighs, inner thigh, lunge. Then to the upper back with the roller, cat & cow, & twist. clam shells and neck lengthening too!
Melt into yoga- Saturday 10/22- face, hands, feet. Then we sit for a hip stretch, standing lunge and forward bend. Then onto the roller for back of thighs, calves, si joint. We finish with the rebalance sequence.
Saturday Melt in yoga-9/17- Face, hands, feet, roll the legs, do a lunge. Roll the upper back, do cat and cow. YUM!
Melt 10/2- 15 min. good session 1 hour before bed! Short foot treatment, and rebalance sequence on the roller. great if you are new to the roller!
Melt 9/25- 35 minutes- quick friction on the feet, roll the legs, upper back and decompress the lower back
Melt 9/19- 30 minutes- starting with feet, have a chair. Then back of thighs, calves, upper back, si joint, decompress lower back.
Melt 9/18- hands, feet , and the rebalance sequence on the roller. Great for the spine all the way to the neck and shoulders.
Melt -9/14- 30 minutes. Feet, inner thigh, si joint, lengthen the thigh and decompress the lower back.
Melt 9/12- 30 minutes- starting with the feet, onto the the roller for the sitbones, your pocket, side hip, back of thigh, calves. Lengthen the thigh, decompress the lower back.
Melt -9/7-35 minutes. Good for the lower back. Twice around the points of the foot! Back of thighs, calves, inner thigh. On the roller for a short rebalance sequence.
Saturday-9/3- Melt into yoga- we start with the face, hands, feet. Back of thigh, inner thigh, lunge, cat & cow. Si joint shear and lower back decompress. I offer many time to end class, before the end!
Melt 8/31- Hands and feet only.
Saturday- Melt into Yoga - 8/27- face, hands, feet, roller and yoga!
Melt 8/24- 35 minutes. Have a chair. Starting with our feet, back of thighs, calves and then rebalance sequence.
Melt 8/22- 30 minutes- Hands! Feet, inner thigh, upper back, neck length !
Saturday Melt into Yoga! 8/20-90 minutes… though there are many optional time to leave. face , hands, feet, roller, yoga! Delicious !
Monday Melt 8/8- 35 minutes- starting with out feet, back of thighs, calves, lower back decompress, back of ribs, neck length.
Saturday 8/13- Melt into Yoga- Face, hands , feet, rebalance sequence, yoga, lower back decompress.
Sunday Melt- 8/7-35 minutes- starting with the pocket (butt), side hip, inner thigh, low back decompress, rebalance sequence.
Sunday Melt 7/31- 30 minutes. Starting sitting on the roller, side hip, back of thigh, calves, Upper back!
Saturday 7/30- Melt into yoga 80 minutes. Face, hands, feet, Back of thighs, calves, upper back, shoulder. we also strengthen the core in bridge, side leg lifts and finish with lunge, lazy pigeon and cat & cow.
Melt 7/24- 35 minutes. Light friction for the feet. Inner thigh glide & shear. Rib glide & shear, rib length and rinse. SI joint shear, lower back decompress. We conclude with the rebalance sequence.
Saturday -Melt into Yoga!- 7/25- 80 minutes- clean ball, We start with the face, hands then feet. Then onto the roller for the rebalance sequence. we finish with some yoga.
Melt 30 minutes-7/18. Feet, sit bones, side hip, upper back. find your core, release the lower back.
Melt- 7/17/22-Feet first. Then inner thigh, front of thigh option. We Finish with t he rebalance sequence for some shoulder hydration.
Melt 7/13- this is lower body on the roller. We start at the sit-bones, side hip and even make our way to the front of the thigh. front of thigh is like doing a moving plank. This is a more advanced session.
MELT 7/10/22- upper body starting with the hands and then to the roller.
Melt 7/3/22- 30 minutes. Lower body sequence. Feet, inner thighs, back of thighs, calves. then we stretch the front of the thigh and engage the core to decompress the lower back.
6/27-Melt for the pelvic floor #1 of 4- This includes some new moves to activate the core which includes the pelvic floor! Great for wacky knees , hips and a tight back too.
Melt 6/26- 30 minutes. restart with our hands, quick friction for the feet, on the roller for side hip. Decompress the lower back and lay the length of the roller to find your core.
Melt- 6/22- 30 minutes- we start with the inner thigh, back of thigh, calf. Stretch the front and back of thigh, turn on the core and rebalance on the length of the roller. Good for the knees.
Melt-6/20- 30 minutes . For the knees! Start with calves, inner thigh, stretch outer thigh, Then! work on inner thigh lifts to help strengthen .
Melt 6/15 -45 minutes - starting with the feet. On the roller we do the back of the thighs, back ribs neck!
MELT 6/8/22– 45 minutes All on the roller. Back of thigh and calves, then upper back and shoulders!
MELT 6/6/22- 45 minutes. Feet, back of thigh, side hip, upper back including rib length, neck and rebalance sequence!
Melt-5/29/22 -45 mi feet, back of legs, inner thigh , upper back, rib length. Lower back decompress
Melt 5/25/22- feet, inner thigh, back of thigh, calves, upper back neck
Melt- Wednesday 5/18- 45 min. great sequence for the back! We start with the feet, back of thigh, calves, inner thigh, upper back, lower back release.
Melt 4/10/22- Full hand treatment! Then on the roller for Upper back and neck. Side hip, low back decompress and we finish by balancing the nervous system.
20 minutes for the lower back. We start with the feet, roller the back ribs and decompress the lower back.
Melt - 40 minutes. 3/16/22- Feet! Glide and shear Inner thigh, butt, side hip. Find your core and decompress the lower back.
MELT- 5/23/22- 45 minutes . Feet and roller!
Thursday MELT -3/3/22- 60 minutes. We start with the feet. And then onto the roller to balance the nervous system. Then find the core including the pelvic floor.
2/24-Melt & Yoga- We begin with lower body compression, including the front of the thigh, and then a lunge! Then into the back of the ribs with the roller preparing for cat and cow.
2/19-Saturday Melt on zoom. Fast forward this video 10 minutes. 75 minutes. We start with the hands, feet then roller. This class focuses on lower body compression. Inner thigh, back of thigh, calves and front of thigh.
Melt into yoga- Thursday -2/17/22- We start with our feet. Then on the roller we glide and shear the butt, side hip and I introduce the front of the thigh. Class concludes with a seated forward bend, lunge, pigeon and wipers.
Melt- hands & feet then onto the roller for inner thighs, side hip, back ribs and neck lengthening.
2/10/22- Melt into Yoga- inner thigh, back of thigh and calf. Then onto the butt and the side hip! we finish with a few yoga poses.
Thursday evening 1/27/22- MELT & Yoga. We start with our feet then on to the roller to find the side hip.
Wednesday 1/19/22- I am gentle. All on the floor. We release the psoas.
Thursday 1/20//22- Melt & Yoga- This class combines using the Melt roller with yoga poses. We start with an inner thigh glide and shear into 1/2 frog. We conclude with a neck release using the roller.
5/4/22-Melt 40 minutes. Great session for the lower back! Feet, inner thigh, side hip. Then upper back and decompress the lower back
Melt Monday 4/18- Melt your feet, your pocket, side hip & Upper back. Then find your core and decompress your lower back.
#2. The Melt Method For Your Feet! The pressure you put into the ball should never hurt. The massage moves fluids, it doesn't take a lot of effort. This practice helps improves your balance. Try it before standing yoga postures.
MELT - #3. -30 minutes on the MELT foam roller! Good routine for the knees and tired back. Includes lower body and neck.
MELT #4 - 18 Minutes- This is a lower body compression sequence for the back of the thigh and inner thigh using the Melt roller. Remember we are dragging the muscle around the bone. Great for plantar fasciitis. Go to the next video !
Melt new- #5. (perfect after #3.) 10 minutes. This sequence starts with an SI joint massage with roller under the hips. And then we finish with lengthening techniques for the front and back of the thigh.
Melt live- 1/8/22. we begin with the hands, then feet , then roller. At the end we have a video glitch. After I get onto the roller, the demonstration ends, so if you don't feel comfortable, do not continue.
Yoga Nidra - practice lying down comfortably, maybe a little cat & cow before hand!