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.

LIVE

FLOW

MEMBER ONLY
Thursday Dec 3, 2020
9:00 – 9:50 am
Intermediate

Replays

AVAILABLE ONLY TO MEMBERS

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)

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