class samples and mini sequences

 

four point rock

June 30, 2017

Learn how to connect your shoulders and hips into your core with this great isometric exercise, perfect for all levels and an excellent regression from plank for building strength and neutral spine awareness.

 

 

 

four point hip circles

June 30, 2017

Four Point hip circles. This is one of my all-time favorite moves and shows up in almost every class I teach.  Gentle movement for the hips, knees, shoulders and wrists. Great as a warmup or on its own for a quick movement break. Try different variations with hands wide, close, elevated on blocks etc.  to keep things novel and fun.

 

 

Thoracic rotation

August 3, 2017

Below is a brief clip from one of my recent semi private classes exploring the often elusive thoracic rotation. This was one of many exercises we did building towards some different variations of rotated pyramid pose. 

 

Lateral hip movement

August 3, 2017

A little snippet from a recent class where we use feedback from the floor to help explore rotation and lateral hip strength, which is one of the most neglected area of our hips in a traditional yoga practice. 

 
 

squat prep movement

August 3, 2017

This 5 minute video is a mini workout for your hip flexors and extensors (front and back of your hip). This sequence is an excerpt from a class that built up to variations on the squat. As you practice, try to visualize how these movements replicate coming into and out of a squat (just with one leg at a time and in a different relationship to gravity!). The mini-band around the feet creates resistance that allows work to happen in both the concentric and eccentric phases of movement, which just means that you're strengthening your hips and making them more mobile and functional for all types of day to day movement.

 

three point hip circles 

August 3, 2017

This sequence is a great way to progress from four point hip circles by varying the foundation to increase load and challenge balance. This move is excellent for building lateral hip strength and working with scapular (shoulder blade) movement as well as a little bit of thoracic (upper back) extension. Use a blanket or towel under the knees for extra padding. Have fun (and watch the whole way through to see both progressions)!

 

 

shoulder slides

August 3, 2017

Quick sequence focusing on one of my favorite shoulder moves in my favorite location (the floor!). Scapular mobility is essential for healthy shoulders and moving through your day with comfort and ease. This is a very simple yet very effective exercise to build awareness and strength in your scapulothoracic joint.