Classes this Week

class descriptions

To register for live classes:
1. Click the “register here” button for the class you want to take
2. Enter your email address and name into the Zoom form. Click the REGISTER button.
3. A new webpage will open with a link to the class. Click on this link immediately before the class starts. You also will receive an email with the same link.

REPLAY

BASIC

Tuesday March 2, 2021
Beginner

IN THIS CLASS:

  • Range of motion on the floor
  • Core strengtheners
  • Straddle twist with forward fold (see pic)
  • Standing balance
  • happy baby stretch for hips

REPLAY

FLOW

Thursday Marach 4, 2021
Intermediate

IN THIS CLASS:

  • Seated breathing and centering plus side bend stretches
  • Upper body strength (see pic)
  • Lunge stretch
  • Downward dog series
  • Single leg balance to crescent lunge
  • Quad stretch
  • rest

REPLAY

FIT

Saturday March 6, 2021
Beginner to Intermediate

IN THIS CLASS:

  • Standing warm-up with spine flex/extend, forward fold, rotations
  • Cardio moves: high knee, jumping jacks (impact and NO-impact options), lateral slides, squat series, forward thruster, side thruster, forearm plank with variations, leg churn
  • Floor stretches for hamstrings and quads

Replays

AVAILABLE ONLY TO MEMBERS

BASIC

Monday Feb 22, 2021
9:00 – 9:50 am
Beginner

IN THIS CLASS:

  • On the floor, range of motion and expansive breathing
  • FUNCTIONAL EXERCISES using a yoga block: bridge, push-up pulses, squat, lateral lunge, step-ups, single leg balance, wood chop twist, lunge rotation
  • Standing straddle forward fold

FLOW

Thursday Feb 25, 2021
Intermediate

IN THIS CLASS:

  • Child’s pose with hips movement
  • Table top lifts and leans
  • Crescent lunge flow
  • Half Moon flow (see pic)
  • Rocket balance (block optional)
  • Low lunge lizard stretch with quad stretch
  • rest

FIT

Saturday Feb 27, 2021
Beginner to Intermediate

IN THIS CLASS:

  • WARM-UP: Resistance band leg churn and lateral steps
  • CARDIO MOVES: lateral stretch squats, warrior 2 arm reach, high knee, squat rotations, horse squats with arms overhead (see pic), reverse lunge kicks, single leg balance steps
  • DEEP STRETCHES: standing forward fold and side bend on the floor

BASIC

TUE FEB 16, 2021
Beginner

IN THIS CLASS:

  • Seated deep breathing and range-of-motion warmup
  • Back/butt/leg strength using cobra and locust lifts
  • Standing single leg balance
  • Straddle triangle and side angle strength positions
  • Table top series (see pic)

FLOW

THU FEB 18, 2021
Intermediate

IN THIS CLASS:

  • Seated deep breathing and centering
  • Warm-up movements
  • back strength series
  • triangle to reverse triangle to twist flow
  • Dancer’s pose for balance (see pic)
  • seated forward fold and lift off the floor
  • Seated twist
  • Rest

BASIC

Monday February 8, 2021
Beginner

IN THIS CLASS:

  • KNEE FRIENDLY WORKOUT
  • Range of Motion sequence on the floor
  • Hip strength sequence (resistance band optional)
  • Balance positions
  • Standing stretches for hamstrings and quads (see pic)

FLOW

Thursday February 11, 2021
Intermediate

IN THIS CLASS:

  • Kneeling position with shoulder openers
  • Table top to plank strength moves (see pic)
  • Chair flow for leg strength
  • Lunge flow for leg strength
  • Triangle to forward fold
  • Triangle tutorial

FIT

Saturday February 13, 2021
Beginner to Intermediate

IN THIS CLASS:

  • Breath Expansion exercise for increased breath capacity
  • Table top warm-up
  • Air Squats
  • Cardio moves
  • Single leg balance exercises
  • Floor twist

BASIC

Monday February 1, 2021
Beginner

IN THIS CLASS:

  • Standing range of motion with shoulder focus
  • Chair/Lunge sequence for lower body strength
  • Static and balance exercises
  • Floor stretches

FLOW

Thursday February 4, 2021
Intermediate

IN THIS CLASS:

  • On floor, breathing and centering
  • Standing warm-up
  • Lunge flow
  • Upper body strength: plank, cobra, upward dog, downward dog, side plank
  • Figure four flow (see pic)
  • Hamstring stretch and twist pose on the floor

FIT

Saturday February 6, 2021
Beginner to Intermediate

IN THIS CLASS:

  • FLOW STYLE
  • Core exercises on the floor
  • forearm plank
  • standing cardio exercises
  • standing balance
  • straddle stretches on the floor

BASIC

Monday January 25, 2021
Beginner

IN THIS CLASS:

  • Seated deep breathing and warm-up
  • Lunge sequence (easier and harder options)
  • Upper body strength with resistance bands (see pic)
  • Single leg balance
  • Standing straddle leg stretch
  • Seated quad and hip stretches

FLOW

Thursday January 28, 2021
Intermediate

IN THIS CLASS:

  • INTERMEDIATE FLOW
  • Seated breath work and grounding
  • Vinyasa flow (movement with breath)
  • Downward dog (see pic) to upward dog to plank to side plank flow
  • Standing folds and twists
  • Tree balance
  • Meditation on the floor

FIT

Saturday January 30, 2021
Beginner to Intermediate

IN THIS CLASS:

  • CARDIO FLOW
  • Floor core sequence: boat with upper body twist, boat with lateral leg moves, boat rollbacks, plank with elbow to knee
  • resistance band side steps
  • Standing knee rotations, squat with arm moves, lateral knee raises, standing rotations, thruster
  • deep floor stretches for hams and quads

FLOW

Thu Jan 21, 2021
Beginner to Intermediate

IN THIS CLASS:

  • Classic Yoga Flow
  • Seated meditation and centering
  • Downward dog warm up
  • Lunge Flow
  • Straddle Flow
  • Seated deep stretch
  • Closing meditation

STRETCH

Sat Jan 23, 2021
All Levels

IN THIS CLASS:

  • Range of motion warmup w/ deep breathing
  • spine mobility
  • hamstring and quad stretches
  • downward dog tutorial with focus on deep stretch
  • floor stretch for torso and ribs
  • relaxation

BASIC

Monday January 11, 2021
Beginner

IN THIS CLASS:

  • Reminders to rest, take care of yourself, experience nature, sunshine, and blue sky
  • Range of motion warm up
  • Shoulder sequence
  • Balance: single leg, lunge lifts, heel raises (see pic)
  • Seated stretches

FLOW

Thursday January 14, 2021
Intermediate

IN THIS CLASS:

  • GENTLE FLOW : enjoy an easier flow class with feel-good movements, deep breathing, stretching, and guided meditation

FIT

Saturday January 16, 2021
Beginner to Intermediate

IN THIS CLASS: CARDIO FLOW

  • Child’s pose and table top warm-up
  • plank flow
  • standing flow with cardio movements: squats, lunges, step-ups, lateral straddle
  • standing balance (see pic)
  • floor stretch for hamstrings

BASIC

Monday January 4, 2021
Beginner

IN THIS CLASS:

  • Range of Motion on the floor and standing
  • Balance exercises – single leg with movement (see pic); Eagle balance
  • Standing forward fold
  • 60 air squats for leg strength and cardio endurance

STRETCH

Wednesday January 6, 2021
All Levels

IN THIS CLASS:

  • All purpose stretch class
  • All stretches done on the floor
  • Hips, hamstrings, quads, twists, shoulders

FIT

Saturday January 9, 2021
Beginner to Intermediate

IN THIS CLASS:

  • Range of motion warm-up
  • Interval Training (30 seconds) – mountain climber, lateral straddle, bear walk, standing high knee
  • Balance – single leg, lunge to high knee sequence
  • Deep standing stretch for hamstrings

BASIC

Monday Dec 28, 2020
Beginner

IN THIS CLASS:

  • Seated mindfulness breath and movement
  • Table top range of motion exercises
  • Hip strength sequence
  • Standing balance

FLOW

Thursday Dec 31 2020
Intermediate

IN THIS CLASS:

  • Seated deep breathing session with focus on expanding breath capacity
  • Yoga flow with lunges, plank, cobra, and twists
  • Warrior 3 balance (see pic)
  • Split leg forward fold (with tutorial)
  • Floor twist
  • Happy New Year!

FIT

Saturday Jan 2, 2021
Beginner to Intermediate

IN THIS CLASS:

  • Seated breath expansion exercise for lung health and longevity
  • Extensive core workout (see pic)
  • Upper body weight bearing positions
  • Resistance band work for hip strength
  • Balance poses

BASIC

Tuesday Dec 22, 2020
Beginner

IN THIS CLASS:

  • Child’s pose shoulder and hip range of motion
  • Table top range of motion for hips and hips stabilization exercise
  • Standing single leg balance (dynamic and static)
  • Floor twist
  • Gratitude for deep breath

FLOW

Wednesday Dec 23, 2020
Intermediate

IN THIS CLASS:

  • Classic yoga flow: standing posture, forward fold, crescent lunge, plank, cobra, locust, low lunge, standing straddle fold, focused breathing, ending meditation.

STRETCH

Thursday Dec 24, 2020
All Levels

IN THIS CLASS:

  • Seated breathing exercises
  • Easy yoga stretches from child’s pose (see pic), lunge position, and table top
  • Feel good twists and side bends
  • Gate pose
  • Gratitude and deep breath

REPLAY

BASIC

Monday Dec 14, 2020
Beginner

IN THIS CLASS:

  • Range of motion warm-up
  • Table top hip mobility
  • Lunge sequence (chair optional – see pic)
  • Single leg balance
  • Hamstring stretch on the floor

REPLAY

FLOW

Thursday Dec 17, 2020
Intermediate

IN THIS CLASS:

  • Child’s pose and breathing
  • Downward dog poses
  • Balance and Lunge flows
  • Straddle Challenge with Triangle stretch
  • Plow pose or Shoulder stand (see pic)

REPLAY

FIT

Saturday Dec 19, 2020
Beginner to Intermediate

IN THIS CLASS:

  • 100 air squats (sets of 10)
  • 50 push-ups (sets of 10)
  • 50 lunges (sets of 10)
  • Cardio moves between the sets of 10
  • Deep stretch on the floor

BASIC

Monday Dec 7, 2020
Beginner

IN THIS CLASS:

  • Prepare for exercise with deep breathing
  • Hip mobility and strength on the floor
  • Cow/Cat stretch
  • Down dog tutorial
  • Wide leg exercises for strength and mobilty (see pic)
  • Single leg balance

FLOW

Thursday Dec 10, 2020
Intermediate

IN THIS CLASS:

  • Range of motion on the floor
  • Full flow with tutorials for downward facing dog, cobra, and crescent lunge
  • Straddle forward fold
  • Tree with side bend
  • Rest and gratitude

FIT

Saturday Dec 12, 2020
Beginner to Intermediate

IN THIS CLASS:

  • Hip strengtheners with bands: donkey kicks, side steps, leg raises
  • 30-second Interval Training for  cardio: 1. Plank leg lifts, 2. side lunge kicks, 3. Leg Churns, 4. Step-Ups (right and left)
  • Hip stretches on the floor

FLOW

Saturday Nov 28, 2020
Intermediate

IN THIS CLASS:

  • Classic yoga flow focusing on constant movements with breath, stretching, strength, and balance

BASIC

Monday Nov 30, 2020
Beginner

IN THIS CLASS:

  • Core work on the floor, bridge using a yoga block
  • Upper body strength on the floor – forearm plank, hand plank, side plank
  • Shoulder mobility, strength, and stretch
  • Squat sets (see pic – weight optional)

FLOW

Thursday Dec 3, 2020
Intermediate

IN THIS CLASS:

  • Heart Awareness Guided Meditation
  • Lunge Flow
  • Double and single leg chair sequence for balance and leg strength
  • Relaxation and deep breathing

BASIC

Monday Nov 23, 2020
Beginner

IN THIS CLASS:

  • On back, range of motion warm-up
  • On back, strength exercises: bridge lifts, butterfly lifts; crossed legged hip mobility exercise
  • FOCUS ON FUNCTIONAL POSITIONS: Rotations, Arms overhead, Single leg balance, wide leg forward fold, squat

FIT

Thursday Nov 26, 2020
Beginner to Intermediate

IN THIS CLASS:

  • Warm-up
  • Hip sequence using resistance bands: standing glutes, On the floor side facing
  • 30-second Interval Training: Rotating Squats, Bear Walks, Straddle Elbow to Knee, Squat Hips/Walks
  • Balance: Single Let Deadlift, Single leg candle stick, Heel Raises (see pic)

STRETCH

Friday Nov 27, 2020
All Levels

IN THIS CLASS:

  • Breath exercises: belly breathing; 1:2 breathing
  • Lying and seated range of motion
  • Stretches: Straddle, quad stretch, forward fold, table top twist sequence, Gate pose (see pic), happy baby stretch, figure four stretch
  • Time for gratitude

BASIC

Monday Nov 16, 2020
Beginner

IN THIS CLASS:

  • Seated core and rotation exercises (see pic)
  • Table top leg and core strength
  • Standing side lunge and triangle
  • Standing balance positions and movements
  • Floor deep stretch for hamstrings

FLOW

Thursday Nov 19, 2020
Intermediate

IN THIS CLASS:

  • Seated centering and breathing
  • Table top warm-up with twist
  • Lunge and cobra (see pic) flow
  • Standing balance positions and movements
  • Sphinx pose with quad stretch

STRETCH

Sunday Nov 22, 2020
All Levels

IN THIS CLASS:

  • Seated 1:1 breathing and 1:2 breathing
  • Range of motion warm-up
  • Long, deep stretches: Straddle (see pic), side bend, fire log, pigeon
  • On back, deep rest

BASIC

Monday Nov 9, 2020
Beginner

IN THIS CLASS:

  • Breath Expansion exercise
  • Core strengthening
  • Resistance band exercises for hip strength
  • Standing balance
  • Standing hamstring stretches

FLOW

Thursday Nov 12, 2020
Intermediate

IN THIS CLASS:

  • Seated centering exercise
  • Table top range of motion
  • Flow series with lunges, planks, and cobras
  • Single leg balance
  • Split leg hamstring and hip stretches

FIT

Saturday Nov 14, 2020
Beginner to Intermediate

IN THIS CLASS:

  • Floor stretches and ROM
  • Core on the floor (on back, boat, plank)
  • Lunges and squats with cardio focus
  • Standing stretches

STRETCH

Tuesday Nov 3, 2020
All Levels

IN THIS CLASS:

  • Deep breathing for relaxation
  • Seated range-of-motion exercise (see pic)
  • Twist series
  • “Legs up the wall” pose for deep rest (non-reactivity exercise)

FLOW

Thursday Nov 5, 2020
Intermediate

IN THIS CLASS:

  • Floor range-of-motion and centering breaths
  • Lunge Flow (see pic)
  • Balance poses: Warrior 3, Eagle Legs, Chair heel raises
  • Deep lunge stretch on the floor

FIT

Saturday Nov 7, 2020
Beginner to Intermediate

IN THIS CLASS:

  • Child’s pose / deep breathing
  • Table Top warm-ups
  • Cardio series: chair varieties, side lunge, squat rotations, squat steps, floor bicycles, criss cross
  • Deep floor stretches for spine and hips

BASIC

Monday October 26, 2020
Beginner

IN THIS CLASS:

  • Seated deep breathing and warm-up stretches
  • Standing leg strength with yoga block (see pic)
  • Single leg balance exercises
  • Core work on the floor

FLOW

Thursday October 29
Intermediate

IN THIS CLASS:

  • Floor warm-up and stretches
  • Warrior 2 Series
  • Half Moon pose (see pic)
  • Deep hamstring stretch and twist

FIT

Saturday October 31, 2020
Beginner to Intermediate

IN THIS CLASS:

  • Resistance band warm-up for hips
  • Interval Training: 30 second intervals with 30 second held positions. Squat Rotations, Mountain Climber, Warrior 2, Curtsey Steps
  • Single leg balance
  • Deep hip stretch on the floor

BASIC

Monday October 19
Beginner

IN THIS CLASS:

  • A lot of mobility work!
  • Hip moves, spinal rocking, twist flow
  • Glute bridges
  • Lunge twists (see pic)
  • Air Squats
  • Single leg balance exercises

FLOW

Thursday October 22
Intermediate

IN THIS CLASS:

  • Seated breathing and gathering energy
  • Bridge with glute activation (see pic)
  • Lunge/Rotation flow
  • Vinyasa flow
  • Challenging balance sequence

FIT

Saturday October 24
Beg to Intermediate

IN THIS CLASS:

  • SRange of Motion Sequence
  • Resistance Band lateral steps
  • 30 second interval training – deep squat, criss-cross, lateral lunge (see pic), bridge leg lifts
  • Deep hip stretches

BASIC

Monday October 12
Beginner

IN THIS CLASS:

  • Table Top warm up
  • Standing range of motion
  • Balance: heal raises, dancer pose
  • Standing and wall quad stretches
  • “L” against the wall

FIT

Saturday October 17
Beg to Intermediate

IN THIS CLASS:

  • Hip and core strengtheners on the floor
  • Resistance band exercise for hips
  • Interval training (30 sec;5 rounds) – plank squats, horse squats, lunges steps (right and left)
  • Deep stretches on the floor

STRETCH

Sunday October 18
All Levels

IN THIS CLASS:

  • All stretches done on the floor
  • Firelog for hips
  • Chest stretch
  • Seated upper back stretch
  • Pigeon pose for hips

BASIC

Monday October 5, 2020
Beginner

IN THIS CLASS:

  • Range of motion warm-up
  • Standing shoulder mobility
  • Upper body strength with a resistance band
  • Lower body strength with double and single leg squats

FLOW

Thursday October 8
Intermediate

IN THIS CLASS:

  • Seated breathing and warm-up
  • Flow sequence – walking hands to back of the mat
  • Yoga pose progression: Twisting Lunge Pose (see photo)
  • Standing and floor hamstring stretches

FIT

Saturday October 10
Beg to Intermediate

IN THIS CLASS:

  • Core exercises on the floor
  • Leg strength poses (squat and lunge holds)
  • 15-minutes of Interval training: 1. Squat to high knee, 2. lunge to high knee (R&L), 3. Criss Cross
  • Seated deep stretch

BASIC

Monday September 28
Beginner

IN THIS CLASS:

  • Joint Range of Motion Sequence
  • Squat Technique for leg strength
  • Standing Balance
  • Standing hamstring stretches

FIT

Saturday October 3
Beg to Intermediate

IN THIS CLASS:

  • Warm-up for hips
  • Squat tutorial
  • Resistance bands for upper and lower body strength
  • Interval Training: 1. Thruster, 2. Squat Rotations, 3. Bicyles, 4. Curtsy

STRETCH

Sunday October 4
All Levels

IN THIS CLASS:

  • Seated dynamic stretch movements
  • Hip openers
  • Seated twists
  • Deep breathing and relaxation

BASIC

Monday September 21
Beginner

IN THIS CLASS:

  • Deep breathing to focus the mind
  • Core strengthening on the floor
  • Dynamic stretching sequence
  • Upper body strength using a yoga block

FLOW

Thursday September 24
Intermediate

IN THIS CLASS:

  • Seated arm and shoulder stretches
  • Lunge Flow
  • Cobra and locust exercises for back strength
  • Single leg balance poses

FIT

Saturday September 26
Beg to Intermediate

IN THIS CLASS:

  • Dynamic stretch warm-up
  • Hip strength with resistance band
  • interval training with 30 second holds: 1. horse squat, 2. plank, 3. lateral squat, 4. CrissCross

BASIC

Monday September 14
Beginner

IN THIS CLASS:

  • Leg/Core strength on the floor
  • Shoulder/Arm strength with block
  • Balance exercises
  • Standing leg stretches

FLOW

Thursday September 17
Intermediate

IN THIS CLASS:

  • Table top hip mobility
  • Vinyasa Flow sequence
  • Dynamic balance exercises
  • Boat sequence for core strength

FIT

Saturday September 19
Beg to Intermediate

IN THIS CLASS:

  • Standing static warm-up
  • Standing dynamic movements
  • Strength movements using the block
  • Cardio Flow: 15 minutes of constant movement

BASIC

Monday September 7
Beginner

IN THIS CLASS:

  • Warm-up and hip ROM on the floor
  • Resistance band exercises
  • Standing strength exercises using the yoga block
  • Standing leg stretches
  • Dancer’s Pose for balance and quad flexibility

FLOW

Thursday September 10
Intermediate

IN THIS CLASS:

  • Seated warm-up with shoulder stretches
  • Flow sequence with Down Dog, Plank, and Cobra
  • Warrior 2 sequence for leg strength
  • Full squat
  • Boat pose for core strength

FIT

Saturday September 12
Beg to Intermediate

IN THIS CLASS:

  • Floor warm-up
  • Glute and hip flexor strength with resistance band
  • Upper body and back strength sequence
  • 30-second Interval Training (all on the floor)

FLOW

Monday September 3
Intermediate

IN THIS CLASS:

  • Floor warm-up
  • Boat core strengthening series
  • Hamstring and quad stretches
  • Plank flow
  • Cool down with easy twist