On Demand
Practice Library

24 MIN

PROPS NEEDED: 1 Block + 1 Light Hand Weight

Joint and range specific mobility training for the wrists. After warming up the wrists and all neighbouring joints, learn a positional isometric exercise to increase capacity and control in wrist extension, a prerequisite for any weight-bearing shapes and patters with our hands on the floor.

22 MIN

PROPS NEEDED: 1 Block + 1 Wall

Joint and range specific training for the neck. We begin with a complete warm up for the neck (cervical) and middle (thoracic) spine. We then train the neck tissues with resistance forces in order to grow our capacity and overall control. We end with neck rotations and a moment to take stock of the fruits of our labour.

18 MIN

PROPS NEEDED: 1 Block + Wall Space

Joint and range specific training for the toe joints. We begin with a passive and active mobility warm-up for the toes and ankles. We then train the deep big toe joint tissues for toe extension using passive and active inputs. Growing our capacity and overall control for big toe extension helps to improve our gait (our manner when walking). Leave feeling more freedom and confidence about every step you take.

30 MIN

PROPS NEEDED: 1 Block + 1 Chair

Joint and range specific trading for the hip. We begin with a few short tests to gather insight on our capacity for internal rotation in a few ranges. We then, warm up the hip joint in two ways and train the joint to grow capacity and control in this very important range.

25 MIN

PROPS NEEDED: 1 Block + 1 Bolster

Joint and range specific training for the lower spine and pelvis. We begin with a complete warm up for the lumbopelvic region and their neighbouring joints. We then train the lower spine tissues using internal resistance in order to grow our capacity and overall control for lumbar flexion and extension. Leave feeling more freedom and support in your lower trunk.

25 MIN

PROPS NEEDED: 1 Block + 1 Squish Ball + 1 Blanket

Joint and range specific training for the middle spine. We begin with a complete warm up, both passive and active, for the thoracic spine. We then train these spinal tissues using internal resistance in order to grow our capacity and overall control for thoracic flexion and extension.

22 MIN

PROPS NEEDED: 1 Towel + 2 Chair + Wall Space

Joint and range specific training for the knee joint. We begin with a mobility warm up for the ankles and knees. We then train the deep knee joint tissues using internal and external resistance in order to grow our capacity and overall control for internal rotation, flexion, and extension.

22 MIN

PROPS NEEDED: 1 Block (Wall for Balance Optional)

Joint and range specific mobility training for the ankles. After warming up the ankles and all the neighbouring joints, learn a positional isometric exercise to increase capacity and control in ankle dorsiflexion, a prerequisite for any weight-bearing shapes and patters with our feet on the floor.

20 MIN

PROPS NEEDED: 1 Block + 1 Wall Space

Joint and range specific training for the shoulder (GH) joint. We begin with a complete warm up for the shoulder blades and the main shoulder joint (the glenohumeral joint). We then train the deep shoulder tissues using internal and external resistance in order to grow our capacity and overall control for internal rotation at this joint.

58 MIN

PROPS NEEDED: 1 Bolster

Get ready to work your best circus moves. This class is full of unconventional ways to use your bolster that are surprising challenging. Just a few sets of each movement pattern will likely tire you out. There are fun patterns that would make for great party tricks too! Biceps, triceps, deltoids, pecs, lats, rhomboids, traps…all the shoulder muscles will be worked and your core will be active the whole time. Don’t miss it!

Cautions: Ankle, Knee, Wrist, Shoulder loading

19 MIN

PROPS NEEDED: 1 squishy ball

This one works you up for clean push ups, rocking forearm planks, single arm loading, and alternating side planks -all designed to challenge your shoulder range of motion and overall strength. Starts with wrist prep and drills for greater capacity in shoulder flexion, all necessary preparations for the bigger movements to come.

Cautions: wrist, shoulder, ankle, and knee loading

22 MIN

PROPS: 2 toning weights or 2 hand weights + ball

Get your upper body lit in less than 25 mins. Build capacity (strength and range of motion) from your fingers to shoulders in every direction your upper limbs are designed to move. Ends with a delicious active stretch for your side body and lats while working your arms and core.

Cautions: ankle, knee, wrists, shoulder loading

38 MIN

PROPS NEEDED: 2 hand weights (1-3 LBS)

Upper limbs challenge! Work every tissues from wrists through to your trunk in every way. Two-pound toning balls were enough for me to feel at my edge by rep five or six for most exercises included in this practice. I encourage you to find the right amount of weight for you to feel safe yet challenged. Leave feeling open, energized, and mighty.

Cautions: Wrist, Shoulder, Knee loading

44 MIN

PROPS NEEDED: massage tools (balls or foam roller)

Myofascial release to the rescue! We all have postural imbalances due to our sedentary lifestyle and being out of sync with what we were designed to do. We mobilize through a combination of self-massage and movement to hydrate tissues that are typically dehydrated. After rolling out, we get to work using body weight exercises to strengthen our upper limbs. Expect some challenging upper body work and fun, functional patterns.

Cautions: wrist, shoulder, knee, ankle loading

42 MIN

PROPS NEEDED: none

Fluid and functional patterns to the rescue! In this class we take our learnings from isolations to associations. We break down movements at each joint in order to consciously and fluidly move through multi-joint patterns. Lots of single arm loading and close kinetic chain exercises with compound movements designed to enhance our overall tissue capacity. Leave feeling prepared for any upper body daily task that might come your way!

Cautions: wrist + shoulder + minimal knee and ankle loading

58 MIN

PROPS NEEDED: 1 Block + 1 Pillow

Spread your wings and fly! The block adds a challenge to our upper body workout. We use it to create task-based movements, to prop us into end-range positions, and to add load to the exercises. Expect to do seemingly simple movements in base positions that make them hard to accomplish. We get into single-arm loading prepping us for side planks executed with integrity. We end with a challenging pattern from downward dog to forearm plank and some play with load distribution there. Leave feeling connected to your relevant radiance.

CAUTIONS: Wrist loading, Shoulder loading, and Knee loading

49 MIN

PROPS NEEDED: 1 Chair + 1 Firm Pillow (or table or desk)

In this session we break down the movements of the upper limbs from fingers to shoulder blades. Expect to gather useful information regarding the capacity and control levels available you in these joints and remember that doing the movements regularly is part of the path to improvement.

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

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)

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.

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

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

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

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

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

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

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.

1 HR 3 MIN

PROPS NEEDED: 1 Block

Resurrect! This class is a total challenge. The feet and ankles get properly prepped for a long series of balance challenges. Expect a variety of squat patterns and work that targets the core throughout. Your soul might be vibrating by the end.

Cautions: Feet, Ankle, Knee, Shoulder, + Wrist Loading

57 MIN

PROPS NEEDED: Wall Space (Optional Pillow + Blocks)

Embodiment. This movement session will keep you in connection with the felt-sense of your body. We use the wall for support and to keep us humble and honest. Starts with an upper body sequence at the wall and includes an incredible standing balance sequence with twisty patterns that will make your hips and shoulders sing. Finish with a well deserved legs-up-the-wall moment and an embodiment meditation.

Cautions: Wrist, Shoulder, Ankle, Knee Loading

1 HR 3 MIN

PROPS NEEDED: None

Flow with it! This class takes all the more specific and deliberate training that you have been dedicated into practice. Expect loads of challenging movement patterns that flow from one to another seamlessly. Dance your way through moves that will leave you feeling strong and limber.

Cautions: Ankle, Knee, Shoulder, and Wrist loading

39 MIN

PROPS NEEDED: 1 toning ball OR hand weight + any ball

This is a great 40 minute full body workout using a light weight throughout to up level the demands. Starts with important footwork and continues to challenge every joint in a variety of ranges to ensure optimal movement potential. Quick and to the point, feel the internal heat and break a wee sweat.

Cautions: ankle + wrist + knee + shoulder loading

59 MIN

PROPS NEEDED: 1 Chair w/o armrests + optional blanket

Oof! Don’t let the chair fool you into thinking that this one will be a breeze. Get your whole body worked with challenging exercises that use the chair in a variety of ways. There is a lot of hip and shoulder work in this one so, your limbs will likely feel it the next day. Ends with a sweet reading that is sure to leave you feeling grateful for your living breathing body -the gift of life.

Cautions: Ankle + Knee + Wrist + Shoulder Loading

61 MIN

PROPS NEEDED: Wall Space

Handstand-prep class! If you want all the drills to prepare you for going upside down into a handstand, then this is your class. The way that we use the wall, makes for a humbling experience throughout. Get your whole body specifically prepped for a safe exploration and multiple progressions for handstands at the wall. This class is challenging, revealing, and fun. Ends with a soothing stretch and legs up the wall to balance out all the hard work.

Cautious: Wrist + Shoulder + Ankle loading (very little knee loading drills)

59 MIN

PROPS NEEDED: 1 Blanket (Optional)

Wake Up! This class packs a punch. We breeze through a whole body mobility series in preparation for specific movements targeting certain muscle groups and dynamic whole body patterns. Expect to be challenged balance and coordination wise. This one is flowy and upbeat.

CAUTIONS: Knee, Wrist, Shoulder, & Ankle loading

59 MIN

PROPS NEEDED: 1 Blanket + Sliding floor surface

Ahhhh...this class will leave you feeling like you have received high-quality bodywork from a therapist but in this case, the therapist is you! Your level of effort is what makes this one count. We start at the toes and eventually work our way up to the head and neck. The blanket is used in a variety of ways but mostly to create a sliding surface to help distinguish between the moving parts and the still parts. The use of the blanket also makes a lot of our movements task-oriented which sneakily encourages more precision while getting us out of our heads. Furthermore, the blanket adds resistance for us to overcome which requires more force/strength making subtle movements more challenging

Cautions: brief kneeling, wrist and shoulder loading

1 HR 3 MIN

PROPS NEEDED: Optional Blanket + Pillow

This class is upbeat, has a great flow, and an abundance of movement patterns packed in. Start on your back with a full body wake-up call, get into some challenging work in a variety of seated positions, and dance through many creative patterns. This one takes you in, spins you around, and leaves every part of your body humming by the end.

Cautions: Ankle + Wrist + Knee Loading

1 HR 2 MIN

PROPS NEDDED: 1 Toning Ball (light hand weight), 1 Block, (Optional Knee Padding)

Take the load on! Up your game with this mindful strength and flexibility session. We use external weight to challenge our foundational mobility work for all the joints in the upper body to start. Get into some fantastic moves for your spine that will have you toning every core muscle. Expect challenging lower body mobility drills that will fire up every lower body muscle and prepare you for some tricky single leg work. Finish with a flowing standing pattern that will leave you feeling 100%.

Cautions: Wrist, Shoulder, Ankle, Knee Loading

21 MIN

PROPS: none

This is your “I am ready for anything” routine! From the tips of your toes to the ends of your fingertips and top of the head, you will be moved. A full body standing sequence that is sure to challenge your balance, core and leg strength, and upper body mobility. Get a little heat coursing through your system as we move at a zippier pace than usual.

Cautions: ankle loading

21 MIN

PROPS NEEDED: 1 block + blanket for knee padding

A short but thorough practice that targets every joint while challenging core stability and balance. Leave feeling stretched, strong, and worked out. Ends with a short breathing practice to cool down and ground.

Cautions: wrists, ankles, knees, shoulder loading

48 MIN

PROPS NEEDED: 1 massage ball

Description: Free your pelvis! We get deep into two areas that are typically dehydrated which leads to overall issues with posture and alignment. Myofascial massage is so helpful in respect to accessing movements that would otherwise feel restrictive and limited. This class works on spiral fascial lines that will leave your whole body feeling open, securely stacked, and ready for anything.

Cautions: Knee + Ankle + Wrist + Shoulder loading

45 MIN

PROPS NEEDED: 1 squishy ball

A creative and challenging sequence that combines light pressure massage with mobility (flexibility and strength) training. Challenging core-work is thread throughout this entire class so you can expect to leave feeling connected to your centre.

Cautions: shoulder loading

1 HR

Props Needed: None

Criss Cross will make you…joyful! This class targets connective tissue that loops around your entire body in opposing helices. Expect loads of rolling and crossbody patterns that open up areas that often get missed in our every day, linear way of moving through life. This one will feel like an adventure, and exploration of patterns that will leave you feeling open and connected.

Cautions: Ankle, Hip, Knee, Wrist, Shoulder Loading

58 MIN

PROPS : 1 Block + 1 Bolster

This session begins with seated breath-work to enhance capacity for more space in the thoracic region. We move through various movement patterns that target the upper spine and shoulder complex to further increase a felt-sense of space in the upper body. Lower body work comes next with movements to balance the tissues in the lumbo-pelvic region before getting into work that targets the deepest tissues of the hip joints. Expect a standing section to target knees, ankles, and feet, wrist prep work and deep core-work to finish. Acceptance is the theme as we get still and explore how this practice allows for less resistance and a greater sense of ease.

Cautions: Ankle, Knee, Wrist, Shoulder Loading

62 MIN

Props Needed: Bolster + Blanket

Recharge and Receive. This class begins with 360 degrees of opening around the upper trunk using our imagination, the breath, and the props. We work every hip muscle with active stretching techniques. There is a particular focus on the hamstrings and quadriceps relationship that includes the calf tissues. Check the box on core and shoulder work too. Leave feeling that every part of you has been nourished and nurtured.

Cautions: Wrist + Shoulder + Ankle loading

1 HR 3 MIN

PROPS NEEDED: None (optional pillow)

This class invites you to a deep survey of your inner landscape and to carefully listen to the signals your body is sending. Access valuable information about your being’s state on every level. Lots of interesting and complex patterns to help improve overall coordination and balance. This one feels like a long slow dance with your mind-body-heart. Soothe your organism from head to toe and leave feeling grateful for all that you are.

Cautions: Wrist + Shoulder + Knee + Ankle Loading

1 HR 3 MIN

PROPS NEEDED: Optional Block + Blanket

This class is invigorating! If you feel cranky, tense, and stuck, this class will shift you into feeling alive, awake, and free. Start lying on your belly with loads of prone movement patterns that flow into side lying patterns that target the lateral body tissues. Loads of hip opening, lower back care, core work, and upper body strength in this one. Ends with a practice to enhance embodied presence.

CAUTIONS: Knee + Ankle + Shoulder Loading

1 HR 3 MIN

Expand your block repertoire. We use the block as an obstacle, as resistance, to add more load, to support us, and to make movements task-based. We make seemingly simple movements challenging to execute by adding the prop into the mix in a variety of ways. Expect every part of you to be worked, stretched, engaged, and treated to nourishing moves. This class works up to a fun flow between a side plank and a twisted downward dog flow and some standing work that will challenge balance and active range. Ends with soothing Somatics.

Cautions: Ankle, Knee, Shoulder, Wrist loading

46 MIN

PROPS NEEDED: 1 Chair + Optional Table or Desk

In this session we move through all of the joint rotations learned in The Beginner's Series Sessions #1-3 in new ways. We start at the toes and move through everything ending with the fingers. Expect to gather useful information regarding the capacity and control levels available you in every joint and remember that doing the movements regularly is part of the path to improvement.

1 HR 3 MIN

PROPS NEEDED: None (optional block)

A grounding, nourishing practice for times when it feels hard to get moving and energy is low. We ease into this one, starting by stopping. Lots of attention on the breath and regulating the nervous system. Expect some flowing movements and balance work in this one. Ends with core work and an amazing side stretch.

42 MIN

PROPS NEEDED: 1 Chair, 1 Squishy Ball, 1 Resistance Band.

A sweaty, pulsing, and invigorating practice. A blend of Mobility, Pilates, Yoga, and Dance Conditioning that focuses on multiple repetitions until your muscles are on fire. It's a low-impact, high-intensity workout. Get it!

47 MIN

PROPS NEEDED: 1 Chair + 2 Toning Balls

Say yes to this class! Quick warm-ups, slow burns, a few too many pulses…overall a thorough workout. Leave this class feeling awake from head to toe and ready for anything.

47 MIN

PROPS NEEDED: 1 Chair + 1 Squishy Ball

Quick fix! Start at the centre and working your way outward. Get in some good, solid, down-on-the-ground spine and core work right off the top. Move on to mobilizing the hips, ankles, and shoulders before standing up for a fast-moving sequence designed to build capacity and strength in the upper and lower limb tissues.

PROPS NEEDED: 1 Squishy Ball + 1 Chair + 1 Block

This one is zany and worth it. Starts at the bottom and works all the way up to the top. This class includes important ankle work, calf stretches, an intense leg series, memorable core work, and upper body moves that feel so good. It's both satisfying and soothing. Get it.

Cautions: Ankle + Knee + Shoulder Loading

44 MIN

PROPS NEEDED: 1 Chair + 2 Toning Weights

Quick, Sneaky, and Efficient. This session starts with upper body work designed to tone and build capacity in the upper limbs (wrists and arms). We move on to standing lower body work for the ankles, knees, and hip tissues before a squat series that takes us to the floor. The upper and lower limb work put huge demands on our core throughout but just to be sure, we end this class with more deliberate core stability challenges. Leave feeling strong, confident, and connected.

45 MIN

PROPS NEEDED: 1 Squishy Ball

This one feels more like a Pilates class by design while keeping the pace of a traditional Barre class. Mostly keeping it low to the ground, we start on the back for a full core workout targeting the lower half, then move on to some deep hip and thigh work, followed by more core work that targets the upper half. There is a short standing series that works the feet, ankle, leg, and shoulder tissues before getting into some heftier full body moves. Expect to feel your abs the next day.

Cautions: Ankle, Knee, Wrist, Shoulder loading

45 MIM

PROPS NEEDED: 1 Chair, 2 Toning Balls

Sweat it out. A 7 minute mobility warm-up, 8 minutes of upper body work, 18 minutes of lower body work, 7 minute of core work, and 5 minutes of stretching to cool down. Get your whole body singing with sets and reps that will help you feel energized and toned.

PROPS NEEDED: 1 Chair + 1 Resistance Band

The pièce de résistance. Whoa baby! This class offers a wide variety of ways to elevate your barre repertoire, all using peripheral tension and resistance.

45 MIN

PROPS NEEDED: 1 Chair

Get your glow on! Oof! The leg series in this one is real. Important footwork off the top to build more capacity in the ankles, knees and legs. We sneak some upper body mobility in there to give our hard working legs a break before coming back to upper body work later on.

40 MIN

PROPS NEEDED: 1 Chair + 2 Toning Balls + Slider (or small towel)

Dynamic, Efficient, and Fulfilling. This practice will move more than your body. We start with full-body movements to warm-up before honing in on upper body mobility and upper limb strengthening. We use the chair and sliders to get the legs buzzing and humming and take it down to the mat for butt-work and core-work. Ends with yummy upper body stretches and a cool-down. Do it if you dare.

45 MIN

PROPS NEEDED: 1 Chair + 1 Resistance Band

This peppy class with leave you feeling equally strong and stretched out. The resistance band is used throughout to help build full-body capacity and control. Starts with some fluid mobilizing patterns, included a thorough upper, lower, and middle body workout, and ends with cooling and soothing stretches. Leave feeling ready for anything!

48 MIN

PROPS NEEDED: 1 Chair + 1 Resistance Band

Tension Party. How do you increase your tolerance to stress? You slowly and safely stress your system! We use a resistance band for almost everything in this class. We start with an upper body warm-up to prep us for a variety of challenging upper body exercises, followed by a lower body workout targeting all of the leg and hip muscles, and end off with some core-work. If you are looking to tone this is your class!

Cautions: Ankle, Knee, Wrist, Shoulder Loading

1 HR 10 MIN

PROPS NEEDED: 2 Bolsters (or firm, rectangular pillows), 1 Yoga Belt, 1-2 blankets, 1-2 Blocks, Eye Pillow (optional)

Go deep inside. This restorative sessions starts with soft, gentle, and soothing movements to help you connect with your body and unravel tension.

1 HR 12 MIN

PROPS NEEDED: 2 Blocks + 2 Blankets + 2 Bolsters (Pillows)

Melt. A deep, restful practice meant to shift your nervous system into a state that promotes regeneration, repair, and restoration. We begin with light and easy movements to unwind held tension in the joints before holding shapes, supported by the props, for time.

1 HR 14 MIN

PROPS NEEDED: 1 Chair + 1 Blanket + 1 Bolster + 2 Blocks

Mmm...yum. A delicious spread from start to finish. We begin with a casual mobility appetizer, seated in the chair, to clear the palette before enjoying the main course. The second course features breath work to inspire ultimate presence and relaxation. Steep deep into the experience from that point onward, savouring every flavour that each pose offers. Leave fully satisfied.

1 HR 10 MIN

Props Needed: 2 Blocks + 2 Blankets + 1 Bolster

Description: Feel your feelings. This is a class that helps us to practice letting it all in and through -every sensation, thought, and emotion. We start with some vagal toning (stimulating the vagus nerve) by massaging the facial muscles and connecting to the breath in the chest and lower belly. The vagus nerve is a key part of our parasympathetic nervous system which activates our rest and digest mode. We explore five different postures in this one, all designed to help to gather insight into what our body, mind, and heart are in need of.

Cautions: Ankle + Knee Loading

1 HR 4 MIN

Props Needed: 1 chair + 2 blankets + 2 blocks + 1 bolster

The nervous system heals in safety and presence. Practice holding yourself in both. Starts with gentle movements to warm up the body before holding shapes for time. Focus in this one is on the posterior and anterior tissues as well as regulating the nervous system so that we can be authentically open and available.

Cautions: none

28 MIN

PROPS NEEDED: a comfortable place to be still for time (we suggest your bed), blanket and pillow

Water holds an important role in yoga philosophy. We hear the word ‘wave’ as a description for both our breath (the waves of your breath) and for how our thoughts move (the waves of the mind.) The motion of water is depicted as subtle and sublime. One doesn’t fight a wave, but rather watches it, or rides it.. or a little of both, depending on your persuasion. In this practice, you'll explore water in both ways: watching the water-like nature of your being, as you scan the body and breath. But also, allowing your awareness to be like water… somewhat meandering, unconcerned with the path you’re taking… moving for the sake of moving.

30 MIN

PROPS NEEDED: a comfortable place to be still for time (we suggest your bed), blanket and pillow

Sometimes all we need is to indulge in the relationship between you, the earth, and gravity. We welcome deep rest with this practice by connecting all things back to the earth beneath us. Plant a seed of intention into the depths of your own personal garden and enjoy the landscape that is you.

29 MIN

PROPS NEEDED: a comfortable place to be still for time (we suggest your bed), blanket and pillow

In their efforts to understand themselves and the world more clearly, the yogis sought to know what underlies all of existence. What threads braid together to form our world, our experiences, ourselves? They discovered three: the pause, formed stillness (tamas), the moving, passionate energy (rajas) and the balance of clarity and presence (sattwa). This journey guides you through an awareness of the three energies that inform your experience. The ultimate intention is to remind you that, even on the hardest days, beneath it all there is presence and peace.

27 MIN

PROPS NEEDED: a comfortable place to be still for time (we suggest your bed), blanket and pillow

This practice explores two uses for the word ‘wave’. Yoga suggests we think of our minds as oceans and the thoughts that move them, as waves. Neuroscience suggests our minds are matter, and the electricity that pulses through it produces brainwaves. Whether it’s the wave, or an electric charge, see if this practice can calm your ocean; make quiet, your matter.

32 MIN

PROPS NEEDED: a comfortable place to be still for time (we suggest your bed), blanket and pillow

This practice leans into the late summer-fall transition. The transition between seasons can involve a palpable energy change - from feeling embraced and nourished by our environment, to feeling like we need to tend to ourselves and nourish in other ways. This practice begins with a brief breathing exercise to amp up your inner vitality. From there, we’ll slide right on into nidrā land where we are reminded of our inner resources.

29 MIN

PROPS NEEDED: a comfortable place to be still for time (we suggest your bed), blanket and pillow

What would your awareness be like, if it were just like the never-ending sun? Stretched out over way more hours than you’re used to? Entering the dips and crevices beyond your waking state, into dreams, into sleep. Yoga Nidra is designed with this in mind -expand your consciousness… well beyond the waking state. Get to know yourself in all of the states.

28 MIN

PROPS NEEDED: a comfortable place to be still for time (we suggest your bed), blanket and pillow

A great beginner’s practice, we move from an awareness of the physical body to the deeper layers of the energetic, mental, wisdom, and bliss bodies. Each stage is like stepping out of your car on a road trip: have a look around, and see what there is to be seen. With clarity and kindness, participants move into the depths of their consciousness and back out.

40 MIN

PROPS NEEDED: a comfortable place to be still for time (we suggest your bed), blanket and pillow

Yoga Nidrā has a way of moving us past the barriers put up by the rational mind. The walls we put up are there for a reason, but the content they hold is the stuff of the heart. This practice guides you through the layers of yourself, carrying a heartfelt message: that you can embrace it all. The good, the bad.

36 MIN

PROPS NEEDED: a comfortable place to be still for time (we suggest your bed), blanket and pillow

Using the metaphor of a painter making the first brush stroke on a canvas, this practice encourages you to create an experience that both nurtures the body and invigorates the mind. Trace your awareness from the obvious to the subtle and see what treasures are unearthed in the process. This is a nidrā designed to spark your creativity, all while the body-mind gets the deep rest it deserves.

36 MIN

PROPS NEEDED: a comfortable place to be still for time (we suggest your bed), blanket and pillow

This practice makes use of pancha pran, or the five pathways of energy that move throughout the body. Through the stillness of meditation & keen awareness, the yogis were able to discern the energy that innervates them. They named it pran or prana. Nowadays, we might name this ‘pran’ as ‘qi’, ‘vitality’ or ‘life force’. It is said that all the systems of the body (the nervous, digestive, reproductive, and endocrine) are sustained by the movement of pran.

37 MIN

PROPS NEEDED: a comfortable place to be still for time (we suggest your bed), blanket and pillow

We spend time at the start of this yoga nidrā planting a seed of intention. This may be a question you've been pondering; an ingredient you want to see more of in your life; or a simple expression to be open. Through time in this practice, we are reminded that we are always in community, surrounded by support. However you receive it, this practice will offer a moment of respite, seeded by the intention you've set.

31 MIN

PROPS NEEDED: a comfortable place to be still for time (we suggest your bed), blanket and pillow

In this practice, I borrow from the yogic concept of the 'chitt' or mind. We consider the mind as our sixth sense and liken it to a quilt, a vast collection of textures, patterns and colours unique to your experience. This nidra leads you towards exploring the 'patches' of your own unique 'quilt'.

39 MIN

PROPS NEEDED: a comfortable place to be still for time (we suggest your bed), blanket and pillow

This guided relaxation anchors our awareness to the deepest limb - our spine. Take a walk down the golden coins of your spine and bathe in a rainbow of colour. We'll explore the spine anatomically - that it’s a structure forming the central axis of our skeleton. We'll also borrow from the yoga tradition in which the spine is conceived as a central channel of energy.

42 MIN

PROPS NEEDED: a comfortable place to be still for time (we suggest your bed), blanket and pillow

This practice reminds you of that which is always present + ready to observe: your awareness. It is the one constant amidst a world of change. We start with gentle movement to be experienced from lying down. Through intentional language, this nidrā experience takes your awareness by the hand, leading it to subtler and subtler places.

30 MIN

PROPS NEEDED: a comfortable place to be still for time (we suggest your bed), blanket and pillow

This one is for the dreamers. Follow along in a nidrā practice curated to you settling in for the night. This nidrā offers fewer verbal prompts, and a lot more space to assist you with falling asleep. You won't hear a return cue, so be sure to practice this one for a time when napping or sleeping for the night is your objective.

31 MIN

PROPS NEEDED: a comfortable place to be still for time (we suggest your bed), blanket and pillow

This practice zeroes in on one simple moment in time: the act of stepping into water. The action sends ripples through the water and disturbs the sand beneath it, but over time, all things naturally still. Can this practice lead you to the same result? Some part of you stilling, be it the body, breath or mind.

33 MIN

PROPS NEEDED: a comfortable place to be still for time (we suggest your bed), blanket and pillow

This practice leans into the premise that rest doesn't need to be complicated. With simple words, an easeful practice unfolds. The opening prompt is a suggestion for the practice itself, or the week ahead: I keep it simple.

36 MIN

PROPS NEEDED: a comfortable place to be still for time (we suggest your bed), blanket and pillow

Within the meditative traditions of yoga, it is said that we can use our quiet practices to change the state of our minds. Your mind, (the chitt) and its state (awastaa) are always capable of changing. In fact, the yogis surmised that you ARE what you attend to. A mind that attends to happiness, seeds a person that is happy. A mind that attends to forgiveness, seeds a person who forgives. And so on…

46 MIN

Blast off into the new year! This class starts with a warmup to get you feeling connected and balanced. Then, we move into all kinds of curious shapes with the intention of exploration and getting unstuck. Step tap, reach, sweep and stretch your way there. Closing with some slower movement to check back in with the posterior chain and the core.

47 MIN

Today we’ll dive into a bouncy & buoyant wake up for the joints, and then explore a playful series of step-taps in all kinds of patterns. Have FUN while you get your sweat on! A couple of grounded mat-work exercises round things out - deep glute and back work - and then we’ll wrap up with a sweet sweet stretch. Enjoy :)

44 MIN

OPTIONAL PROPS: chair/elevated surface for plank as necessary and running shoes if you like

We’ll spend our time together here playing in rhythm and shaking it out. Expect lot is bouncing and dancing around your room. After we’ve turned up the heat we’ll find a slow burn moving through some challenging plank work. Then, a sweet and slow stretchy moment takes us home.

46 MIN

OPTIONAL PROPS: a light set of weights (1-3 lbs)

Spring forward! This bouncy class will have us taking up space and shaking it out. Starting slowly, we’ll stretch and open the whole body. Then, we’ll explore some springy patterns before we dive into more of a flowing sequence that has us moving from child’s pose to lunge swings and squats. The class closes with an upper body re-connect and stretch that will have us ready to move forward with openness and vitality.

49 MIN

PROPS: none

Let’s explore moving the body in all different directions! Today we start slowly by opening up through the shoulders, the spine, the hips, and the ankles. From that place of connection you can expect all different levels and options as we dive into squats, step taps, some bouncy moments and a lengthening standing stretch. A final burst of mountain climbers takes us back to the ground and a final exploration of joint mobility and clearing.

46 MIN

PROPS: None

This practice feels equal parts grounded and lifted. If you’ve been enjoying these cardio practices you’ll have a familiar sense of some of these movements, so I encourage you to go a little deeper and really connect! We’ll enjoy a longer warm up so that we can set ourselves up for success in some more dynamic, and core supported movements. While there’s minimal jumping in this one, we’ll still get the heart rate up and feel the fullness of our breath.

46 MIN

This session is full of lunges and squats in all the ways. We charge up the glutes and the legs so that we can explore more space and mobility in the upper body. A large glass of water is highly recommended as the sweat factor is hight with this one!

47 MIN

PROPS:
Wall
Running shoes

Join the dance! We’ll play in some familiar patterns during this session, and we dive in quick! After the whole body is online, we warm up the wrists and connect to the core so that we are supported in our plank, mountain climbers, burpies and push-ups oh my! Closing with a flowing stretch sequence, this class will have you feeling (in) your body well into the rest of your day.

Cautions: Ankle, knee, shoulder and wrist loading (modifications can be made at a wall)

4 MIN

PROPS NEEDED: 1 Kettlebell or Dumbbell + 1 Hand Towel + 1 Mat

This introduction explores the various ways we use & hold the kettlebell or dumbbell in the core progression series. It also includes guidance on how to select weight that is most appropriate to you & the exercises introduced in the series.

25 MIN

PROPS NEEDED: 1 Kettlebell or Dumbbell + 1 Hand Towel + 1 Mat + Wall Space

This is class 1 of 6 of the 6-week core progression series. This class focuses on some of the foundational components of integrating the core through strength-based movements. We look towards "linking systems", a term to describe how to engage & utilize our core through breath, tension & focus to create & sustain core stability to produce movement in our upper body in shorter levers.

45 MIN

PROPS NEEDED: 1 Kettlebell or Dumbbell + 1 Hand Towel + 1 Mat + Wall Space

This is class 2 of 6 of the 6-week core progression series. This class focuses on expanding on some of the foundational components from class 1 of integrating the core through strength-based movements. We continue to look towards "linking systems", with this week's attention including the lower body along with our upper body to create tension to sustain core stability in order to produce movement in our upper body & lower body in shorter levers.

40 MIN

PROPS NEEDED: 1 Kettlebell or Dumbbell + 1 Hand Towel + 1 Mat + Wall Space

This is class 3 of 6 of the 6-week core progression series. This class focuses on expanding on the components from class 1 & 2, mainly the foundational components of integrating the core through strength-based movements. Our look continues to "linking systems", in this week's case, that means a focus into the pillar bridge (or plank) & the utilization of tension as a means of efficiently training core stability in longer lever variations. Ideally, this class would be performed twice before moving to class 4.

38 MIN

PROPS NEEDED: 1 Kettlebell or Dumbbell + 1 Hand Towel + 1 Mat + Wall Space

This is class 4 of 6 of the 6-week core progression series. This class focuses on expanding on the components from class 3, where we shift focus from initiating & maintaining core stability to dynamic stability. Dynamic stability is the integration of movement between the hips, pelvis & the shoulders - an important part in generating movement forcefully & intentionally. Ideally, this class would be performed twice before moving to class 5.

40 MIN

PROPS NEEDED: 1 Kettlebell or Dumbbell + 1 Hand Towel + 1 Mat + Wall Space

This is class 5 of 6 of the 6-week core progression series. This class focuses on expanding on the components from class 4, where the previous emphasis on dynamic stability expands into incorporating with cross-body awareness. Cross-body integration is movement that occurs across the body from right to left & left to right linking the hips, pelvis & the shoulders from opposing sides. Ideally, this class would be performed twice before moving to class 6.

41 MIN

PROPS NEEDED: 1 Kettlebell or Dumbbell + 1 Mat + Wall Space

This is class 6 of 6 of the 6-week core progression series & the final class of the series. This class focuses on expanding on the components from class 5, where the previous emphasis on cross-body awareness looks to integrate muscle actions that stretch & contract between two opposite points. Strength is like stretching & returning with load, teaching muscles through movement how to respond under tension & stress.

12 MIN - Awareness Meditation

This practice is meant to help you cultivate a greater sense of awareness of your body, mind, heart, and soul. We are practicing to turn our attention inward onto ourselves, directing energy toward the physical sensations, thoughts, emotions, impulses, and desires that are present moment to moment. We are getting to know our internal world more intimately and clearly as the starting place to coming back into a healthy connection with our wholeness, our whole self.

4 MIN - The 54321 Practice

This practice is meant as a respite from internal experiences that may at times feel overwhelming to stay present with. The 54321 practice can help to ground us in the here and now through our 5 senses a lot like an anchor tethering us to what is present around us by safely interacting with our surroundings.

8 MIN - Safety Anchor + Box Breathing

The following practices are designed to help soothe your nervous system and to help to shift you into a felt-sense of calm and safety. We start off with resourcing using the safety anchor of our choice before exploring box breathing. This breathing practice is designed to help restore the nervous system back to a more open, receptive, and relaxed state.

6 MIN - Safety Anchor + 4.7.8 Breath

This practice is designed to help soothe your nervous system and to help you shift into a felt-sense of safety and calm. You will cultivate a safety anchor and be lovingly guided through a breathing exercise to nourish your whole self.

39 MIN - Tolerance Movement Practice

PROPS NEEDED: optional blanket or bolster

A nervous system state shift. This practice is designed to restore the functioning of the ventral branch of the vagus nerve, known as the social engagement system from Polyvagal Theory. Move from a state of hyper-activity or hypo-activity, to a state that is open, welcoming, and safe.

13 MIN - Working With Your Parts Meditation

This practice is an invitation to understand more about yourself, and to acknowledge, appreciate, and honor your conditioned tendencies and protected parts.

41 MIN - Understanding Movement Practice

PROPS NEEDED: Optional blanket.

This is a movement practice that is meant for you to explore meeting your edges while staying connected, curious, and compassionate. Understanding is about recognizing that we all are uniquely the way we are because of our life experiences and our history, which differs from individual to individual. Getting into contact with our conditioned parts and protective reactions helps us to learn about and from them. We aim to move from protection to connection, from a contracted place, to an expansive and open one.

11 MIN - Nurture and Nourish Your Needs Meditation

This practice is an invitation to offer yourself the presence, love, and support that you deserve. Overtime and with consistent effort, nurturing your needs will help you trust in your ability to show up for yourself, to honour your worth, your sacredness and the sacredness of all of life, and to trust in your innate goodness — no matter the conditions.