Activate and mobilize the shoulder and hip joints in the frontal plane and with weight bearing on one arm to work towards an arm balancing variation, dolphin hydrant!

Use isometric contractions of the muscles around the hip to work into a hip opening arm-balance, flying lizard!

Find power in the muscles that stabilize the scapula to create a solid foundation for bearing weight on the hands and opening the heart. Then use the wall to work into the wonderful variation of 1/2 wheel, or urdvha dhanurasana!

Find both passive and active movements to get deeper into the hamstrings, the hip and prepare for weight bearing on the elbow. Then put all the pieces together for this bound variation of koundinyasana!

Create length in the side of the body with side bends and binding twists. Try a fun balancing mobility drill for the hips as you prepare for an upside down variation of ardha chandra chapasana!

Mobilize and stabilize the hips, especially in internal rotation, and find the power of the core within to sit tall in balance for heron's pose, krounchasana!

Flip your figure 4 all around to open the hips and activate the core. Then, try accessing the arm balancing eka pada galavasana using props and the wall!

Prep the thoracic spine and shoulders for deep twisting through variations of common postures. Then work into a lovingly deep bind in a bound revolved pyramid pose, letting it all wring out.

Explore pelvic positioning to maximize hip motion and find engagement in the scapular stabilizing muscles for bearing weight on one hand to work into variations of vasisthasana, or side plank!

End the days of back bending with pain by applying the principles in this class: thoracic mobility and active shoulders and hips! Then, use the wall to work into a variation of King Dancer's pose, Natarajasana.

The lumbo-pelvic region consists of the hips, pelvis/sacroiliac joint and lumbar spine and limitations in any one of those areas can impact how the others move and feel. In this class, we apply this concept in mobilizing the hips to free pelvic rotation and allow the lumbar spine to extend with m...

Focus on stabilization through slow, intentional twisting. Then dive deep into the low back and hips to work into a bound variation of figure 4 boat pose!

Connect with the power of the hip flexors and core to lift your seat in a practice that builds into eka hasta bhujasana, or elephant trunk pose!

The hamstrings are powerhouse muscles that attach from the ischial tuberosities (the sit bones) to the tibia and they help to power the posterior chain especially in knee flexion and hip extension. This class highlights the strength and flexibility of the hamstrings in *fun* ways with props and t...

The pathway to healthy knees depends greatly on hips and ankles that are mobile and strong! So in this class, we'll dig deep into those regions while focusing on the stability of the knee, working into a balancing variation of a pistol squat. Definitely a great combination of physical therapy and...

Free the mobility of the ankles and feet by incorporating a blanket into your practice. Then, find a long opening across the front of the body (feet included) in this variation which combines shoulder stand with purvottanasana (reverse plank), extended bridge pose!

Free the mobility of the shoulders and thoracic spine for deep twisting and binds to work into a variation of marichyasana c flipped on its side! Your shoulders have never moved better!

Connect with the power and mobility of the hips and engage into the region of the root chakra to build into different variations of vatayanasa, or horse pose.

Fire up your hip flexors and improve your lumbopelvic mobility to find balance in a variation of bird of paradise! Optionally try a mobility challenge that ties it all together!

Free the movement of the thoracic spine and chest to prepare for deep twisting in this practice that builds towards a variation of pasasana, the noose pose!

Free and strengthen the movement of the shoulders in the overhead space and focus on hugging in to the midline to work into sirsasana, or headstand!

Explore active shoulder and trunk mobility using a strap like a compass. Then, go deep into the hips to prepare for a seated variation of visvamitrasana, or compass pose!

Free your hip mobility to find powerful hip and lumbar extension, working into a standing back bend variation of bow pose!

Improve your hip mobility in the frontal plane by actively lengthening and activating your adductor and hamstring muscles to work into a deeper split!