3/21/25: Contralateral movements help to integrate between left/right, front/back and upper and lower parts of our bodies. This sequence improves coordination, balance and core control.

3/26/25: This sequence is designed to awaken your deep core awareness -- from the arches of your feet, through your inner thighs and into your inner hips or pelvic floor muscles.

4/23/25: This class will prepare and guide you through the Turkish Get-Up, a functional movement pattern that challenges core stability, thoracic rotation, arms, legs, balance. Break free from boring fitness routines and wake up your brain as well!

4/30/25: End of month, self-massage class includes the feet, middle-back, shoulders, pecs, hips and low-back. This sequence is great for working out the kinks and can help you sleep better or recover from a long day of traveling (gardening, stressing too).

3/5/25: Improve your movement with this full body routine, starting with a yummy self-massage for your shins and calves. Includes balancing work on a blanket roll to awaken your instrinsic foot muscles.

1/8/25: Todays' class focuses on learning how to stabilize the torso through rocking and rolling patterns, contralateral mobility as well as maintaining torse stability using the McGill Big Three Exercises. Consider this a movement buffet to help you find your strength and center.

Mobility focused class to warm up your joints, from ankles to hips to neck and middle-back. Class concludes with gentle abdominal work to improve digestion. Props needed: 2 blocks

2/19/25: This practice awakens your core through functional patterns such as the squat press and three variations of the suitcase carry. This mostly standing sequence is great for helping you feel the link between middle back, shoulder and core. Props: chair, weights, mat

This full-body class that starts on the floor with push pull motions to strengthen your shoulders and middle-back, then includes hip moblity work and a standing sequence that pulls all the threads together.

6/4/25: Stretch and strengthen your whole body, especially the hips and back with this sequence which starts with the big toe splay, leading to standing work and a spinal reset at the end.

5/28/25: Explore and improve spinal range-of-motion in various positions in order to improve your mobility, pain and energy levels. We start first with massaging the feet, the main sequence includes standing poses and stabilization work in balancing cat. We end with the supine twist and a fascial...

5/21/25: The middle back supports our shoulders as well as translates movement contralaterally from the upper to the lower body. Strengthen and mobilize this vital connector in your body with self-massage and a fun sequence of standing poses, followed by prone work.

5/7/2025: In this classic mobility class, we start with ankle and calf massages, open up the spine and hips with 1/2 primal squat drills, awaken core stability with the rocks and finish with warrior poses to help prepare us for our day.

6/18/25: This sequence doesn't require floor work, just a chair and 2 sets of weights (optional, you can improvise with household items). We'll warm up the spine and back line with RDLs and rows, improve shoulder and hip stabiity and conclude with a seated cool down.

7/2/25: Improve your diaphragm's range of motion through self-massage of the accessory breathing muscles and movements designed to release the spine and ribs.

7/9/25: This full-body mobility class in based loosely in the vinyasa style, linking the poses. We'll warm up the upper spine first before flowing into functional poses that work the hips, shoulders and spine. Class concludes with a nervous system reset using the cranial nerve stretch, a rolling ...

7/16/25: In this mobility focused class we give the knees a little extra focus with self-massage and a supine sequence that gently stretches and stabiilizes the knees without any loading. In between, there's a standing sequence that moves your spine in all the ranges of motion as well as mobility...

7/23/25: Wake up your brain and body with rolling patterns in order to get up and down from the ground. This whole body mobility class also includes rotational patterns that can help free up your breath and thoracic spine and shoulders. Class concludes with a guided 3D breath meditation.

7/30/25: Start with a self-massage for the knees and sub-occipitals and ending with the 3-D breath; the movement sequence includes thoracic spinal mobility, a standing sequence exploring neck range/mobility in the keys and concludes with a supine sequence for the knees/hips/low back.

9/3/25: In this class, we add weights to improve proprioception and sensing of our posture as well as awaken back stabilization with an uneven carry. There's also mobility work for the ankles, spine and a great twist sequence at the end that can improve your rotational range.