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On-Demand + Livestream Classes
Upcoming Livestream Class Schedule (plus Zoom link)
Zoom Link for ALL Classes
Fri, Feb 18 look for recording in MoveWise
Fri, Feb 25 look for recording in MoveWise
Fri, Mar 4 8a CDT
MAR 5 - SITE CHANGE - click for more info
Move Wise
Abs + hip flexors + hamstrings + lolasana from 2.25.22
Breath + shoulders + pincha variations 2.18.22
Unilateral backbends & restorative twists - from 2.11.22
Straptacular standing poses + unilateral/rotating backbends from 2.8.22
Pushups, pelvises, pigeons, and pincha preps from 1.21.22 (65:01)
Get Curious - hip rotations, hammies, side bending, back bending from 1.18.22 (73:26)
Handstands are built on hope - from 12.24.21 (83:08)
Comfort and joy (and knees and handstands) - from 12.21.21 (75:05)
Scaps, hips, & handstand hop variations - from 12.14.21 (74:28)
Shoulder openers + standing split variation + forearm stand from 12.10.21 (71:56)
From feet to hands - from 12.7.21 (72:21)
Move your spine in all directions - from 12.3.21 (61:44)
Hip + spine rotation plus active armpits from 11.13.21 (81:18)
Low back + breath work from 11.6.21 (70:09)
Sneaky core and knee therapeutics mostly grounded from 10.15.21 (70:12)
Leg Love (mostly grounded) from 10.4.21 (74:10)
Inner brightness and freeing shoulders via armbones-back from 9.17.21 (73:45)
Gentle breath-focused shoulder and hip practice from 9.15.21 (46:39)
Being in backbends from 8.20.21 (72:31)
Circumferential Core & Warrior III from 8.9.21 (77:23)
Workshopping spinal length from 8.4.2021 (81:50)
Thigh Stretch/Hip Extended Poses (81:35)
Shoulder Explorations Part 2 (60:30)
Shoulder Explorations Part 1 (59:45)
Working with stuck places (74:36)
Dolphin and Ardha Chandrasana (78:14)
Feet, Knees, Hips, and Multidirectional Movement (75:24)
Tree, Dancer, and Shoulder Stuff (78:37)
Don't "Grind Your Gears" - Balance While Breathing (79:03)
Ardha Chandrasana (81:01)
Relief in Engagement -- Low back and hips (76:22)
Side Body & Backbending (80:52)
Relating to Support in Different Ways (77:09)
Urdhva Dhanurasana Prep and Practice (74:35)
Heart Opening - Unilateral Backbends (74:59)
Hips & Handstands (79:44)
Core, Shoulders, & Forearm Stand (76:07)
Twisty-Time: Parivrtta Trikonasana and Friends (77:51)
Fluent Movement
Strappy shoulder and sidebody sweeps from 2.15.22
Moving stuck energy from 2.4.22
Hip and knee flow + backbends from 1.28.22 (69:14)
ROLLING from 1.11.22 (71:09)
Hip mobility via multi-angle movements from 11.19.21 (62:04)
Cultivating awareness, progressive flows, and bhastrika from 11.9.21 (78:08)
Rhythmic breath & Lively Legs from 10.22.21 (69:04)
Side-body strong from 9.29.21 (66:32)
Flowing with breath pattern + front hip & thigh stretch variations from 9.22.21 (73:45)
The both/and of being human and a foot-flippin' flow from 8.18.21 (66:13)
Space in the waist flow from 8.13.21 (70:02)
Noticing vs. Criticizing via a lower extremity mobility practice from 8.6.21 (77:58)
Mini-flows (70:29)
Step back sequence and hip/lumbar all-around (64:00)
Shoulder Explorations Part 3 (parts 1&2 are in MoveWise) (63:41)
Settle as you flow -- alternating twists and backward bends (63:51)
Crossed foot-grab fun (60:13)
Thigh stretching, figure 4, pigeon, dancer (65:52)
Tiff's 35th Birthday Flow (61:37)
Lunges, rolls, and sweeping movements (69:43)
Flowing to balance poses (66:57)
Calves, Lunges, and Crow (62:48)
Hip and Knee Flow (61:44)
Shoulders and Dynamic Balance (63:33)
Sankalpa, twists, and ardha chandrasana (63:43)
Twists and Dhanurasana (64:01)
Warming Flow (47:43)
Brain Teaser Flow (56:57)
Fun Leg-Focused Flow (33:24)
Add-On Flow (32:18)
Progressive Flow (29:09)
Floor Classes (like Move Wise or Fluent Movement with NO standing poses)
Move your spine in all directions -- 45 minutes of floor from 12.3.21 (44:05)
Whole-istic hips block party! - from 11.16.21 (63:47)
Ham Party + Hanumanasana from 9.24.21 (81:23)
Grounded front hip/thigh/heart opening (72:55)
Floor Flow - Fluent Movement (63:40)
Open with Support - Hips and Shoulders - MoveWise (77:17)
Full-spectrum Floor Fun (78:58)
Revolving Backbends (78:37)
Gentle Classes
Gentle joint love and relaxing practice from 9.27.21 (43:14)
Spine Saturation (seated, lying) from 8.2.21 (41:35)
Alive in the breath (from 7.11.21) (61:30)
Foot/ankle fun and wall work (standing/floor) (45:46)
Breathe, Move, Restore (standing/floor) (36:28)
Generate Some Heat (floor/standing) (41:30)
Ground and Breathe (feet and costal cage) (standing and floor) (31:49)
Gentle Warming Practice at Wall (standing/floor) (31:08)
Gentle Morning Practice (lying/kneeling) (57:24)
A trip around the hips (floor) (34:34)
Diaphragm Coordination and Hips (floor) (38:52)
More Hips and Diaphragm (floor) (48:33)
Neck, shoulder, thoracic mobility (floor) (40:55)
Calves and Costals (floor) (36:11)
Same you, new perspective (floor) (48:23)
Lying Down Flow & Gratitude Meditation (floor) (32:28)
Hips and Meditation (floor) (30:42)
Seated Sequence & Meditation (floor) (29:54)
Making Space Upper Extremities and Hips (floor) (28:08)
30-45 min Class Versions
Hip and knee flow + backbends from 1.28.22 (47:18)
Low back relief - soft tissue work and grounded movement from 1.25.22 (45:35)
Pushups, pelvises, pigeons, and pincha prep from 1.21.22 (44:31)
Hips, hammies, sidebend, back bend from 1.18.21 (47:00)
Rolling (energize!) - from 1.11.22 (29:31)
Snippets (15 min or less)
General Information
Seated breath and spine flow (9:11)
Legs up wall hip sequence (12:39)
Hip Holiday (12:55)
Supine breath-lengthening practice (8:38)
Short spine and breath warmup (7:35)
A supine active hip sequence (15:04)
Happy hips floor flow (14:03)
Happy hips floor flow 2 (10:49)
Fourteen-minute feet (13:57)
Sukhasana flow including calf smash (8:28)
Foot flip kneeling flow (3:03)
Bharadvajasana anantasana flow (no standing) (14:43)
Cross-seated sequence for hips and low back (no standing) (14:54)
Short shoulder and upper back warmup (9:25)
Tabletop and prone shoulders (19:24)
Prone shoulder clocks (6:10)
Spine - shoulder - core warmup (no standing) (13:45)
Shoulder and core warming (15:48)
Shoulders front + back (13:46)
Front and back core in supine (23:24)
Floor practice low back length and space in hips (16:06)
Different kind of core - rolling and kneeling side to side (12:08)
Rotational spinal extension progression (11:10)
Floor <> stand windshield wiper sequence (5:06)
Wake up your hips (sitting, kneeling, option to stand) (12:33)
Twisty legs, twisty torso (11:33)
Short shoulder goodness (6:56)
Flippy flow - wild thing <> twist (5:54)
Strappy standing shoulder fun (10:30)
Trunk space standing sequence (12:44)
Thighs back spine long and down dog (13:20)
Standing mini-flows for moving your spine all directions (12:07)
Standing breath work and fallen warrior<>skandasana flow (21:58)
Pigeon party (12:00)
Full body warmup flow (11:06)
Twist, backward bend, open your shoulders (seated, prone, kneeling) (13:45)
Full-spectrum in (a little more than) 15 min! (16:47)
A little of this and a little of that (16:32)
Standing wide angle sequence (5:34)
Lunge - twist - sidebody flow (14:18)
Starburst lunges (10:27)
Wall standing figure 4 and forward bend flow (10:38)
Childs <> forearm plank flow using blocks (3:59)
Lunge twist, skandasana, anjanayasana flow (10:53)
Utkatasana - Malasana - Navasana - Halasana flow plus! (15:15)
Step forward lunge sequence (7:42)
Hamstring block hops (prone) (5:11)
A short sequence for shoulders, neck, upper back (4:52)
Balance <> standing pose flows (13:28)
Seated twists and forward bends (9:08)
How to work new range in bridge and single leg bridge with blocks (10:19)
Fun lunge flow (11:48)
A nice prone and kneeling hip sequence (15:47)
9-minute warming flow (9:00)
Rolling hip rotations and energizing flippy flow (14:37)
Supine <> prone rolling sequence (13:46)
Curtsey squat side bend and balance sequence (11:10)
Back and side core rolling (8:15)
Get warm! Floor rolls and walkout pushup variations (14:51)
Down-Regulation (Restorative)
Breath-lengthening technique and savasana (21:10)
Restorative + alternate-nostril breath + meditation for grounding and down-regulation (40:51)
Restorative Hips and Low Back (floor) (34:51)
Gentle Front Body Opening (floor) (31:32)
Down-Regulating Practice (35:26)
Chair Classes
Space in the waist (with chair) (44:55)
MLK day 1.19.21 (with a chair) (44:01)
Chair Yoga Basics (with chair) (56:22)
Chair Yoga Hips and Shoulders (with chair) (46:35)
Twisty Goodness (in-chair) (42:50)
Happy Feet Chair Yoga Edition (in-chair) (44:24)
Soft tissue work and other therapeutic techniques
Circumferential Breath (18:03)
Neck Relief (19:57)
A practice to relieve constipation (19:18)
Short practice to counter computer work. (6:41)
Scapular and shoulder multidirectional movement with a blanket roll or foam roller (7:57)
Shoulder Mobilizer - Wall Circles (8:25)
Grip and push -- shoulder/pec mobilizer with block and wall (8:59)
Soft tissue mobilization to lateral scapulae with blanket roll (8:21)
Upper Trap Release (1:29)
Eyes, neck, and upper extremities (6:14)
Upper extremity relief - from the neck to the hands (38:10)
Sidebody stretch and TFL release using a blanket roll (12:10)
Happy Feet Soft Tissue Mobilization (45:05)
Happy Feet Practice (65:12)
Office Yoga - Practice at your desk (19:50)
Glut soft tissue work in supine with blocks (7:20)
Tips
Try King Arthur's pose (wall quad stretch) with a block (4:21)
How to explore lifted leg position in vrksasana (tree pose) (3:43)
Virabhadrasana II (Warrior II) (2:35)
Square vs. Open Hips in Hanumanasana (7:58)
Exploring arm and shoulder placement in bridge pose (10:56)
Strategies and cueing for thighs back spine length in parivrtta trikonasana and trikonasana (8:00)
My favorite agni stambasana strategies and variations (4:55)
Wrists, shoulders, and hip tips in kneeling side plank plus how to do kneeling wild thing
Wacky Pushups (4:00)
Reverse Table (3:33)
Lengthening the underside of twists with an ardha matsyendrasana variation (4:41)
Root through front of heel for standing poses and balance (2:42)
Urdhva Dhanurasana Arm/thoracic prep and/or alternative variation (2:28)
Urdhva Dhanurasana alternative/prep wall push (14:56)
Strategies for practicing handstand hops (11:03)
Trick to help balancing in handstand and forearm stand (5:12)
Stepping One Foot Forward (5:57)
Padangusthasana, Parsvottanasana, and Vira III connection tutorial (20:28)
Janu Sirsasana leg positioning (and variations) and actions (8:45)
Sleeping Pigeon (2:55)
Workshopping spinal length from 8.4.2021
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