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35 MINUTE LIQUID YOGA FLOW
Join Wendy for this continuous yoga flow aimed at loosening tight joints. Every movement is linked with the breath. We’ll move fluidly in the hips, shoulders and spine to feel a little more mobility.
10 MINUTE DEEP SHOULDER OPENING YOGA
This deep shoulder opening yoga practice stretches the muscles of the arms, upper back, and shoulder girdle. These stretches will cultivate a greater range of motion in the shoulders and release shoulder and neck tension and stress. These shoulder pain relief stretches are great for helping to relieve general shoulder pain, shoulder tightness and neck pain. Props: 1 bolster or rolled up blanket and one flat blanket or towel
MORNING YOGA FLOW FOR HEALTH AND LONGEVITY
This is an all around yoga flow to get you ready for the day. Meditation, pranayama, sun salutations, core, back bends, hip openers and hamstring stretches. Not too much of anything, but just a little of everything. This is currently my "go to" practice for all around health and longevity.
HAPPY HIP STRETCHES
Tight hips? Try these hip stretches that open and release sore muscles around the hip joint. These poses will also help to create more space in the lower back and stretch tight hamstrings.
ENERGIZE AND ESCAPE YOGA
This is a great class to introduce movement back into your life. If you’ve been sick, traveling or just busy with life and need a gentle class to get you back into movement, this is your class. We start standing and gently engaging, then move to the ground to strengthen the core. We end with some gentle stretches to give your mind and body a little escape and release from the tension of inactivity.
HEAD TO TOE FULL BODY YOGA FLOW
This quick 20 minute yoga practice will open all the tight areas of your body...hamstrings, hips, shoulders, back and neck. A gentle continuous flow for times when you need a little bit of movement in just the right places. This is a great practice when you are preparing to travel, or after a long work day when you don’t have energy for a full yoga practice.
20 MINUTE LOVING AND GENTLE YOGA FLOW
Starting with a grounding meditation we move through a gentle yoga flow for those days when you just need something soft and easy. Life itself can feel like work - your yoga practice shouldn't. 🙂
3 PART HAMSTRING STRETCH
One of the tightest muscle groups on the human body is the HAMSTRINGS! Tight hamstrings can lead to lower back and knee pain, bad posture and an imbalance in the muscles. So here is a deep 10 min. 3-part hamstring stretch that can be done daily, in addition to your other activities/exercises. I suggest you have a strap or a hand towel near you to use as needed. And as always, listen to your body and breath into your edge. Remember we want to feel an awakening in the muscle NO STRAIN. Move slowly and enjoy the stretch!
WAKE ME UP MORNING PRACTICE
This short flow is designed to awaken your body and prime the mind for a great day. We will warm up the body through gentle movements before shifting into sun salutations and hip openers. This class does not end in Savasana, instead, it is short and sweet to get you up and moving, on your feet, for your day ahead.
FIERY HEARTBEAT YOGA FLOW
Come to this playful and strong practice anytime you want to bump things up a notch and get some sweat on. We move with the breath at a quicker pace at times to get the heart rate up, move energy, and stoke the inner fire. Enjoy!
YOGA FOR LOWER BACK PAIN
Feeling pain or stiffness in your lower back? Try this practice that targets the hips, psoas, and hamstrings to create more space in the lower back. This class will focus on stability and strength, especially in the abdominals which support the lower back through many of the movements frequently practiced in a vinyasa flow class. Enjoy!
CALMING MEDITAITON TO REMOVE MENTAL CLUTTER
Life can often leave our minds feeling overwhelmed, cluttered, and weighed down by negative thoughts or unnecessary mental baggage. Finding a way to declutter your mind is crucial for improving your mental health and overall well-being. This is where meditation is a powerful tool that helps clear your mind of the mental clutter and sharpen your focus on what truly matters. This meditation technique is designed for clearing the mind, along with additional strategies to maintain a healthy mental space.
REFINE AND ALIGN YOUR YOGA PRACTICE
This slower, mindful practice is all about resetting and reminding the body how to feel aligned. Come to this practice anytime you need to refine your posture, help work with any injury or pain, or just simply want to slow down.
MEDITATION FOR EMBRACING CHANGE
In this meditation, we will work through emotional blocks that are inhibiting us from embracing change. Change can bring up some of our deepest fears and inner wounds. When we walk through change with an open heart and mind, we lean into trust and our inner knowing of our ability to overcome challenges.
20 MINUTE SEATED SWEET SPOT
This is a 20-minute yoga class with a variety of seated poses. In each pose you’ll find your sweet spot. The sweet spot is that space where there isn’t much effort, but there is sensation. In those moments you get to breathe deep and simply feel the sweet spot. This is a great class for days when energy is low, but you just want a little movement, a little stretch, a little breathing and a little meditation.
25-MINUTE CHANGE IT UP FOR HIPS
Join Wendy for this 25 minutes yoga class focusing on different ways to move and strengthen your hips. The goal of this class is to create hip mobility. Mobility is the combination of strength and flexibility, so we’ll move the legs in all sorts of directions to strengthen and stretch in less traditional yoga poses. Great to release tension in the hips from sitting or standing for long periods of time.
30 MINUTE BAR YOGA
A yogi walks into a bar…. All kidding aside, this class uses a bar, a railing, a chair, anything you have available. By using this prop, we engage different muscles and help to build strength around our joints. You’ll pull, you’ll push, you’ll get an incredible stretch for your shoulders, hips, hamstrings & spine. Enjoy this 30 minute bar yoga class.
BODY SCAN BEFORE BED
In this meditation practice, we will lie down to restore harmony to our nervous system and rest our bodies, preparing us for deep relaxation. This meditation will scan the body to bring awareness to tight or tense areas and hopefully find some spaciousness and release.
CALMING BEGINNER MEDITATION
This meditation is for beginners or for those that need a reminder of what it means to meditate. Through nurturing guidance, we learn to step back from our minds and observe our thoughts like an outsider looking in.
EASY AND LIGHT RESTORATIVE PRACTICE
Grab a block and join in on this smooth practice full of long holds. This is the perfect practice to come to when your body needs to rest and relax or when you have lower energy and simply want to receive some healing space.
MEDITATION MENTAL TRAINING FOR CHANGE
This guided meditation is to help train your mind to shift when needed. Our capacity to control the mind and learn to change our thoughts is one of the most powerful benefits to meditation.
KAPALABHATI BREATH FOR ENERGY
Kapalabhati Breath, also known as Breath of Fire and 'skull shining' breath is a breathing technique that will cleanse, detoxify and invigorate you. It is said to clear out the cobwebs in the brain. I have been doing this practice regularly lately and have noticed profound effects in my life as a result and so I wanted to share it with you. Give it a try for a week and see if you notice a difference in your life. More energy, clearer mind, help with decision making or anything along those lines.
KIDS YOGA BEFORE AN OUTING
This is a short practice you can do with your younger kids to get ready for an outing. My two sons Matteo (6) and Owen (3) join me as we do a little mindful movement before we get ready to go to the pool for a swim. Whether you are going to the pool, a park, a bike ride or anything active, it is helpful to join together and practice a little movement to get excess energy out before you leave the house. This allows your children to focus more when you are out because their energy is more grounded and centered prior to walking out the door. I always find the day goes much smoother with my kids when we practice yoga together. Remember, yoga with kids isn't about doing the poses perfectly, it's about building healthy habits like yoga and mindfulness. Sharing with them how the practice has positively impacted your life. Have fun and don't force it. That's why this practice is less than ten minutes long. Go for longer if you can!
STRESS-FREE YIN YOGA + LOW BACK RELIEF
This shorter practice will help you soften, calm, and ease into your body and breath. Come to this practice anytime of day when you need to create some mental and physical space. The sequence particularly addressed the lower back area where many of us need relief, especially after sitting for long periods of time.