Level 3-4 - 03.29.23
41 MIN
PROPS NEEDED: 1 Bolster + 1 weight (5-10 pounds)
Want to break a sweat? This lower body practice is fire! Starts with necessary foot and ankle work to prepare for this mostly-on-your-feet workout. A great training for greater range of motion in the hip and thigh area that is sure to help with gait (walking pattern). We train hip extension without borrowing from the pelvis or lower back which means deep core work is inevitable throughout. Expect loaded lunges and hip hinges that will work your legs to their maximum. Ends with a spring stretch and rest.
Cautions: ankle, knee, wrist, shoulder loading
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Level 3-4 - 12.07.22
56 MIN
PROPS NEEDED: massage balls + blocks + blanket
Calling all glutes! Get your butt muscles firing on all cylinders in this one. Starts with massage to access balanced ankle and foot mobility and stability for a bunch of tough standing work. Single leg work is the theme here. Be prepared to gather insight on how your legs are working individually compared to as a pair. Squats and deadlift preps are included as ways to integrate the learnings. Ends with cooling stretches like pigeon and the figure four.
Cautions : knee + ankle loading (minimal wrist and shoulder loading)
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Level 3-4 - 10.06.22
61 MIN
Props Needed: 1 Block + 1 Blanket + YTU Balls
Starts with a massage for the shins, quads, calves and hamstrings to work out potential imbalances in these tissues. We move on to actively engaging these muscles to build up our strength and control and to increase our active range of motion. We work 360 degrees around the hip and thigh muscles targeting every fascial line with challenging lunge sequences, and movement patterns that require skill, balance, and attention. This is definitely a hip focussed class if you are looking for that kind of thing.
Cautions: Ankle, Knee, Minimal Shoulder + Wrist Loading.
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Level 3-4 - 10.26.22
59 MIN
PROPS NEEDED: 1 resistance band + optional blanket
Power. Strength. Healthy Stress. Feel it all in this one. Working with resistance builds our overall capacity, control, strength, and active range of motion as we work to safely overcome forces without overwhelm. This class is a good experiment in training to ride the waves of life, the ups and downs, with presence and grace. The meditation at the end connects the purpose and intention of the physical work in this class to the big picture. Leave feeling confident, secure, and ready for whatever is up for you to face with grace.
Cautions: Knee, Ankle, Shoulder loading
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Level 3 - 05.31.23
23 MIN
PROPS NEEDED: 1 toning ball
Oof! It starts strong and just keeps on demanding your attention and energy until complete. The weighted ball adds quite the challenge to our regular hip rotations and if you stay true to form, you might feel humbled by the range of motion you actually own. This class is a total wake up call for your hamstrings and glutes. Deadlifts and squats included!
Cautions: ankle, knee, wrist, and shoulder loading
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Level 3 - 03.01.23
40 MIN
PROPS NEEDED: 1 massage ball + 1 squish ball
Description: Feel it all! Discover hidden tension along the whole posterior chain with myofascial massage for the bottoms of the feet, calves, and hamstrings. Beyond that, expect loads of active stretching for all of your hip and thigh tissues that will put your muscles to work.
Causations: Knee, Ankle, Shoulder loading
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Level 3 - 01.11.23
41 MIN
PROPS NEEDED: 1 Blanket
Feet, knees, and hips - get ‘em:) We use our base positions increase the challenge to actively move into our end ranges. Notice familiar mobility drill patterns that feel harder to tackle due to increased internal tension. Hip rotations with short and long levers in a variety of positions are a highlight. This class also includes great-feeling foot and calf stretches.
Cautions: wrist, shoulder, ankle, knee loading
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Level 3 - 11.16.22
56 MIN
PROPS NEEDED: Wall + Optional Pillow
Wall Class! Warning: expect your blind spots to be revealed. Starts with basic standing mobility drills as a warm up. We use the wall for external input for drills that help to prepare the toes, feet, ankles, and hips for the journey ahead. We tease our way in and out of yoga shapes to ensure that we have what it takes to actively exit a pose several times over. Expect single leg work that will challenge your game and maybe even lead to some shaky leg moments. And yes, we do pigeon pose in this one…
CAUTIONS: ankles, knees loading
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Level 3 - 09.14.22
59 MIN
PROPS NEEDED: One blanket for slidable surface
This class will take you through a whole lot of mindful preparations and training for an intricate movement pathway that will have you shifting, tipping, and turning around on your tush! The full expression of the seated movement pathway that we explore comes with a long list of prerequisites. We train at our end-ranges of plantar flexion at the ankle joint, knee rotation and deep knee flexion, hip flexion in both external and internal rotation, and progress to multi-joint training so that we can build-up towards the pattern. We learn the pattern piece-by-piece and eventually get to express it fully which challenges our coordination, skill, and capacity.
CAUTIONS: Loaded foot, ankle, knee joints
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BEGINNER - 11.27.21
33 MIN
PROPS NEEDED: 1 Chair + 1 Small Towel
Move it or lose it! Discover your capacity for movement in every joint in the lower body. Starting with the toes and ending at the hips, we go slow, break things down, move in all the ways your lower body is designed to move.
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Level 1 - 12.20.20
30 MIN
PROPS NEEDED: 1 Chair + 1 Squishy Ball
This is your every day, lower body wake-up call. Great to use as a warm-up or a cool down before or after a run, cycle, sport, and/or any regular ol'everyday life activity.
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Level 1-2 - 12.30.20
55 MIN
PROPS NEEDED: 1 Firm Pillow + 1 Yoga Strap or Long Belt
A very accessible class for most bodies. Get your foot, ankle, and shin tissues fired up in a variety of ways while gaining insightful feedback from the use of the yoga strap.
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Level 1-2 - 02.16.22
54 MIN
PROPS NEEDED: 1 Block + Wall Space
In this class, we explore some of our basic moves in a new orientation - on our backs and with our feet up against the wall. This slight shift in position changes our relationship to gravity, which changes the muscles that have to work against gravity, offering a novel challenge for our tissues. We start with some thorough toe and ankle mobility before exploring knee rotation in a couple of different positions. Finally, we make our way up to the hips where we get into all the various movements of the hip joints.
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Level 2 - 03.24.21
1 HR 1 MIN
PROPS NEEDED : 1 Yoga Belt + 1 Block + Blanket or Pillow (optional)
DESCRIPTION: Have you ever sprained or rolled an ankle? This class starts off with a strong emphasis on the feet and ankles. After some passive stretching, we get into specific training in ankle rotation (eversion and inversion) to bulletproof our ankles and help to mitigate ankle sprains.
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Level 2 - 10.21.21
58 MIN
PROPS NEEDED: 1 Small towel + 1 Chair
A thorough warm up for the toes and ankles leads to more thorough strength training for all four sides of the ankles. Using the chair, we get deep into hip flexors and hamstrings. All of this is in preparation for a flow that challenges you to work toward getting up and down from the floor (or chair) using (mostly) one leg.
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Level 2 - 11.24.21
1 HR 2 MIN
PROPS NEEDED: Block + Pillow or Bolster (optional)
The ‘Hold Steady’ Class. This lower limb class encourages a sense of grounding in and down. We start with articulations of the toes, feet, and ankles, bolstered and challenged by squeezing a block.
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Level 2 - 05.03.23
20 MIN
PROPS NEEDED: 1 small massage ball
Mobility and massage anyone? Get a quad, calf, hamstring, and foot massage all while building strength and stretching. Who could ask for anything more? This class will leave you feeling long and free in commonly shortened and tight places. We especially target and lengthen the anterior tissues of the legs (hip flexors and quads) without neglecting the toes, ankles and calves. A good one for everyday active recovery.
Cautions: Ankle, Knee loading
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Level 2 - 05.24.23
23 MIN
PROPS NEEDED: 1 squishy ball
Description: Active hamstring and calf mobility (stretching and strengthening) to the rescue! This class has a strong focus on the posterior leg tissues leaving the backline feeling both strong and long. We also target the inner and outer thigh tissues to balance it all out. Don't worry we don't leave hip rotations out of the practice, I mean, how could we?!
Cautions: ankle and minimal wrist and shoulder loading
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Level 2-3 - 11.27.20
59 MIN
PROPS NEEDED: 1 Chair (without armrest) and an optional pillow or blanket
Get your legs lit! Don’t let the chair fool you into believing that this one is going to be a breeze. You will werk your toes, ankles, knees, and hips to the max in this practice. After working the deepest tissues at the hip joint with end-range rotations, we target tissues responsible to move us into our active, end-range hip flexion and ankle dorsiflexion.
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Level 2-3 - 05.05.21
1 HR 2 MIN
PROPS NEEDED: 1 Block + Wall Space
Use the wall to gather feedback on your foot and ankle habits and work on evening things out without your body's full weight coming down on them. Get into some good inner and outer thigh work, some challenging hamstring and quad training, and deep calf stretching that will be put to good use later.
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