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.

4/16/25: Today's focus is on improving shoulder mobility and stability especially in external rotation. This sequence is also helpful if you have any upper body niggles as muscle imbalances can contribute to common aches and pains.

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).

Strengthen your middle-back, arms and shoulders with this sequence. We work progressively towards a functional movement pattern called the Turkish Get-Up. It's a fun and challenging way to strengthen your upper body.

Find your upright rotational core in a gentle sequence with light weights and the support of a chair. Includes functional movements such as squats, presses and one leg stands to improve your stablity and mobility.

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.

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.

7/23/25: 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.

9/10/25: We'll warm-up the spine and shoulders at the wall, then move into our standing weights sequence. Floor work finishes with a prone sequence that continues the theme of strengthening our shoulders and upper spine.

1/21/26: This sequence has a bit for almost every body part, a calf massage, neurosensory stretch for neck stiffness and an vinyasa sequence that culminates in some challenging balance work for glute and pelvic floor activation. The core sequence focuses on rotation as well as shoulder stabilizat...

1/14/26: Improve ankle mobility with a fascial release, standing drills and then integrate the upper body and core with a floor routine (starts at 33:20), mostly on all fours that connects the shoulders and upper back with the abs and hips.

We start with a middle/upper back roll-out at the wall, and then we explore core stabilization through the contralateral sling (from shoulder to opposite hip) in various orientations to awaken our core and balance. Class ends with a diaphragm stretch and an embodied meditation into the electromag...