pre-recorded classes

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  • HIPS DON'T LIE

    Breathwork
    Windshield Wiper Knees
    Single Leg Heel Circles, both sides
    Single Leg Circles with Knees, both directions, both sides
    Single Leg Circles Straight Legs, both directions, both sides
    Windshield Wiper Knees
    Seated Windshield Wiper Knees
    Seated Feet Together, Lift and Lower Foot, bot...

  • HAPPY FEET

    Standing Side to Side Sways
    Standing Forwards + Backwards Rocks, then to Toe and Heel Lifts
    Standing Side to Side Sways - to Inner and Outer Edges
    Standing Feet Circles
    Standing on One Edge + Hold (both sides)
    Standing Roll Down to Forward Fold
    Spinal Waves to Halfway Lift (x3)
    Downward Do...

  • FLOATING INTO HEADSTAND

    Supine core activation
    Supine Hip Flexion Heels Lifted (both sides)
    Supine Knees in Tabletop, Single Leg Extension (both sides)
    Supine Knees in Tabletop, Arms Up to Ceiling and Straightened Back (Wrists Flexed), Single Leg Extension
    Supine Legs to Ceiling, Arms Back Wrists Flexed, Double Leg ...

  • DECONSTRUCTED SUN SALUTATIONS

    Child’s Pose to Finger Stretch
    Tabletop Pelvic Tilts
    Tabletop Knees Raised
    Cat/Cow
    Tabletop Knees Raised
    Cat/Cow
    Tabletop Forwards and Backwards
    Tabletop Knees Raised
    Downward Dog with Protracted Shoulders and Pelvic Tilt
    Plank Waves
    Prone Bent Elbow Raises
    Cobra
    Prone Pull-Up
    Prone ...

  • DECONSTRUCTED SUN SALUTATION FLOW

    Breathwork
    Arm Circle
    Half Folds with Flat Back
    Half Forward Fold with Head in Hands
    Forward Fold to Halfway Lift
    Prone Leg Lift with Upper Back Lifted, both sides
    Prone Double Leg LIft with Upper Back Lifted
    Upward Dog
    Child’s Pose
    Child’s Pose/Tabletop Waves
    Tabletop Knee Hovers
    Down...

  • CORE DYNAMICS & STABILITY

    Breathwork
    Pelvic Tilts
    Articulated Hip Bridge
    Knee Windshield Wipers
    Single Leg Heel Lifted March
    Supine Legs in Tabletop
    Single Leg Toe Taps Legs in Tabletop
    Supine, Legs in Tabletop, Hands to Thighs
    Supine, Legs in Tabletop, Arms Up
    Supine Legs in Tabletop, Arms Up, Shoulder Protracti...

  • CORE BASICS

    Breathwork with Core Activation
    Prone Single Leg Opening with Knee Bent
    Prone Single Leg Extension and Flexion
    Prone Single Leg Hip Flexion w Knee Bent
    Pelvic Tilts
    Prone Knees in Tabletop
    Prone Knees in Tabletop, Single Leg Toe Taps
    Prone Knees in Tabletop, Thigh Press
    Pelvic Tilts
    Pron...

  • CHAIR STRETCHES

    Seated Spinal Articulations
    Seated Side Bends with Rotations, both sides
    Seated Spinal Twists, both sides
    Seated Arm Circles, both directions, both sides
    Seated Triceps Stretch
    Seated Finger Bind Behind Back
    Seated Eagle Arms
    Seated Triceps Stretch, other side
    Seated Finger Bind Behind Ba...

  • CHAIR MOVES

    Seated Pelvic Tilts
    Seats Arms Overhead with Side Twists, both sides
    Seated Back Rounding and Chest Opening
    Seated Side Bends
    Seated Back Rounding and Chest Opening
    Seated Figure 4 Stretch with Ankle Circles, to Fold Over Leg, both sides
    Seated Wide Leg Forward Hinge, Hands Behind Head
    Sea...

  • BED STRETCHES

    Breathwork
    Supine Shoulder Protraction and Retraction
    Self-Hug, both arm directions
    Toe Wiggling, Flex and Extend Feet, Feet Circles
    Supine Single Knee to Chest, Circles, Hold
    Supine Single Leg Flex and Extend Knee
    Supine Single Leg Extension to Ceiling, Flex and Extend Foot, Ankle Circles
    ...

  • BACK IT U P

    Prone Breathwork
    Prone Upper Body Waves
    Prone Upper Body Lifted, Arms Lift and Lower to Forehead
    Prone Arms Extended, Single Arm Rainbows, both sides
    Prone Arms Extended Behind, Triceps Raises to Thumb In and Out
    Prone Arms Extended Overhead to Extended Behind
    Prone Arms Extended Leg Raises...

  • ABDOMINAL F I R E

    Breathwork
    Core Activation
    Pelvic Tilts
    Supine Hip Flexion with Heels Lifted
    Supine Tabletop, Toe Taps
    Supine Tabletop, Single Leg Extensions
    Supine Legs to Ceiling, Single Leg Lowers
    Supine Legs to Ceiling, Double Leg Lowers
    Knees to Chest, Side to Side
    Supine Knees Bent, Head Lifted wi...