Beginner's Yoga Classes
Wake Me Up Before You Go-Go
If you're not sure about yoga at the start of the day, here's the class for you. This class will ease you from your bed and into your day. Optional: play George Michael when you have that first coffee afterwards.
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Rise and Shine Flow: Spring
This class is for when you've hopped out of bed and aren't quite ready for the day. We'll move gently, slowly, and stretch out your legs (both quads and hamstrings). You'll ease into the day, with or without your coffee. See you on the mat.
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Hamstrings and Hip Openers
A 15 minute flow class to open up the backs of the legs and create more mobility in the hips. Perfect if you've spent much of your day at a desk, in a car, or on a long flight.
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Detox Flow
Feeling delicate? We ALL have those days. Support the body as it sheds that which no longer serves it. Hydrate, twist, and breathe in this gorgeous hug of a yoga class.
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Tropical Island Yoga
Is the weather tropical, hot, or humid where you are? This standing and reclined sequence uses no props, and it assumes that, because of the weather, you're already warmed up. It's perfect for when you're traveling and want to stretch a little.
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Birthday Flow
We're gonna party like it's your birthday. Well friends, this flow is for anyone who wants to enjoy those birthday vibes. It's easy-going and fun, so that you feel great today. Grab your friends or virtual birthday guests and share a yoga class together. No props needed.
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Shoulders, Hips, and Legs
A slower moving sequence that liberates tighter spots and gets you on your way. Great for those who'd like to start more gently.
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Yoga Break *30 mins*
Take a pause in your day with this 30 minute vinyasa class. We'll start with some baby backbends, a gentle wringing out of the body, and some great side-bends. Runner's lunge mid-way and a reclined hamstring stretch makes this class perfect for anyone with tight hamstrings. We move slowly enough that beginners will feel welcome, but there's definitely some moments when we build heat. PS. Basse, the office dog, comes by. Can you spot her?
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Your Relationship with You
In 2020 we were gifted a lot more time to ourselves. Let's use it to cultivate a healthy and positive tone to our days. This class uses this slowing down to help you check in, unwind, or notice what's going on with you.
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Ease into Autumn
Autumn is when the weather begins to cool down and the days get shorter. It can be nice to slow things down in your yoga practice and move more gently. This class begins with stretching the hips and introduces some basic breath work to soothe your nervous system. Perfect for if you're feeling lower in energy or would like a kinder, gentler practice. This class is excellent as preparation for sleep.
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Extend and Flow
We start slowly with a strap to open the shoulders, then we pick things up and flow. You'll stretch the front, back, and sides in this all round, all levels class. This class would also make a great warm up if you're planning to do two videos today.
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Ground Control *30 mins*
A well rounded, full-bodied practice so that you're ready to take on anything. You'll move slowly but continuously with strong, grounded poses. Release the hips in pigeon, twist deeply in high lunge, and open the front body in dancer pose. See you on the mat.
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Side Bendy Flow 2
This class will get into the nooks and crannies of your body. The intercostal muscles of your ribs, back muscles, and all the bits that might restrict your reach and range.
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Heart Openers
It's a spontaneous expression of joy when we spread our arms widely. This class begins with the more subtle actions and looks at options for progressing into stronger, weight-bearing variations such as rockstar and wheel. This class is advanced beginner or intermediate level.
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Flow on By
This is classic vinyasa. We'll flow from pose to pose to pose. Less talk and more action. See you on the mat.
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The Antidote to Texting
Many contemporary tasks result in our shoulders rounding forwards. Think texting, typing, and driving cars. Chest openers and shoulder stretches will help roll your shoulders back and improve your day.
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All-Round Star
In 15 minutes you have it all: a vinyasa flow with a little bit of bending, twisting, core work, and arm strength. An excellent all-levels class for either the start or end of your day.
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Yoga for Jet Lag
Some days you need to yogic equivalent of wrapping yourself in cotton wool. This 15 minute gentle flow starts in Savasana where you can relax your weary limbs and scan your body. You'll gradually add movement and begin to ease into your body.
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Starting the Day Well
Starting the day with a regular yoga practice means that you've already accomplished something before you leave the house. It fires up the brain's reward system and gets you on a positive track. This class has some neck stretches to begin, and helps you shift gears gradually.
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Be Here Now
Bring your attention to something right here, right now, and help your mind settle. A flowing, all-round class with forward folds, balancing, quad stretches, and some solid standing poses.
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Finding Center 2
Building on the progress from Finding Center 1, we add some more moves for a gentle but thorough start to your day.
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Help! I'm Over-Caffeinated
When you feel the agitation from either too many espresso or the anxiety of an upcoming deadline there's a restlessness in the body that can just sit there until it's dealt with. This flow is for you. Work it out so that you can return to the task at hand.
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Rise and Shine Autumn *30 mins*
The weather cools off, we all shift gears, and the kind of yoga we now need slows down a little and softens. Sometimes you need a bit longer to ease into things. Claim 30 minutes and set your day right.
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Anchor Me
Classic vinyasa flow class with a perspective shift to get you "in your body" and more grounded as you move. Use this class anytime you find your head spinning and the mind overwhelmed. It'll help get you back on track.
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Standing Pose Flow
Use this sequence to wake up and energise your legs. The flow focuses on standing poses with some additional inner thigh stretches towards the end. A great anytime class. If time permits, try adding in another 15 minute class from this site to round out your practice.
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Invigorate Your Legs
Harness the power of standing poses to wake up your legs and create a sense of strength and control in your body.
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Side-Bendy Flow
Delve into the lateral lines of your body: think side bends. It's an excellent gentle class with some good flows and creative side body sequencing. Perfect at the start of the day or when you'd like to ease into things more gracefully.
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Gentle Flow 1
This class has a slow, even place. You'll stretch out the front, back and sides. If you have time add a savasana (relaxation) at the end. A rejuvenating practice. Perfect for all levels.
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Gentle Flow 2
We pick up the pace here.....you'll love this class if you're ready to move and flow. We'll get into many of the major shapes, and connect one pose to the next to the next for an all-round, balanced practice. See you on the mat!
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Easy Breezy Flow
We'll get into leg stretches a bit more in this all-round vinyasa flow. Wide-legged forward fold for the hamstrings, pigeon for the outer hips, and extended side-angle pose for the outer legs. See you on the mat.
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Twist Anytime Flow
Deeply twist and wring the body out in this all-levels vinyasa flow. Allow your body to release and engage actively in these poses.
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Finding Center 1
Moving more slowly enables us to feel all the sensations in our body. It gives us time and space to just "be" with ourselves. This class introduces some modifications and also options for building strength. Perfect for those who are completely new or the who are returning the practice after some time away. Finding Centre 2
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Rise and Shine Flow: Winter
In the colder months we tend to huddle and round forwards more. This all-round practice will start your day with a bit of gentleness, some chest opening, and get you moving for the day ahead. Note: some core work is included here.
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Sun Salutation Flow
Warm up with sun salutations and a warrior-inspired flow. Hip openers included. Great for anytime when you need to shift your mood and your energy levels.
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Twist Into the Day
A great morning class with some side body opening, twists, and a little core work to engage the mid-section. You'll immediately feel the benefits of this mindful movement sequence.
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Flow Into the Day
Of course, you can do this practice anytime, but sometimes it's nice to start off gently first thing, open the body, and stretch it all out. This class makes a good precursor to the strength/core classes on this site.
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Savouring the Transitions
Sometimes we're so quick to embrace the new that we miss all the goodness that's around in the transition. In this class, you'll flow between poses as much as you focus on the pose itself.
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Yoga for Anxiety
You don't need to be anxious to do this class. But it might be just what you need in those times when anxiety takes hold. Use this practice to soothe and transform your relationship with your emotions. If this class doesn't help, try some of the strength-building classes.
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Let's Do This
Creative standing transitions to hone your balance and set you up for finding centre.
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Yo Yo Flow
Anytime; anyplace. This smooth 15 minute flow covers all the main shapes and stretches. We'll wind down with reclined poses and float into Savasana. See you on the mat.
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Chaturanga Tutorial
Before you know it, Chaturanga will be a breeze. Learn all the versions as well as how to build strength in this pose. This is great for the beginner who's ready to develop strength and build on their foundations.
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Foundational Flow
We cover all sorts of essential shapes in this class, including side bends, twists, and forward folds. Use this to sharpen your game and work on fundamentals to help you progress in your practice.
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Last Train to Snoozeville
Settle your mind and unwind with this gentle pre-bed class. Wrap up your evening with some side-bends, hip work, and gorgeous flows before your nightly Savasana.
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Warrior Flow: Next Steps
Explore a gentle warrior-based flow. By flowing slowly you have time to explore different ideas in each shape. Warrior 1, 2, 3, humble warrior and reverse warrior form the basis of this work. Following from the leg-stretches of warrior poses, you'll finish with some hip openers.
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Saluting the Sun A, B, & C
Sun salutations provide a familiar and welcome whole body routine to wake things up. Warm up your body with A, build heat with B, and then use the heat to get deeper into front body stretches for C.
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Lower Back Relief
Today's class will help relieve your back muscles and get you feeling like yourself again. Use your discretion here: if any poses feel uncomfortable, skip them, and continue with the sequence when you're ready. See you on the mat.
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Moon Salutations
The moon salutations are used to cool your system, to gently stretch and to wind things down. They can be used at any time of day, but they're especially lovely as part of your end-of-day transition. We'll go over the steps and repeat the routine a few times.
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Intro to Astanga *30 Mins*
One of my favourite classes to do in my own practice, Astanga is an excellent style of yoga. It opens all parts of your body. I find it does wonders first thing in the morning, but it's good at anytime of day. You hold many of the poses for 5 breathes, enabling more time to be in each shape and feel it out.
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Hippy Hippy Shake
A thorough but gentle sequence to help open the hips. If you have time, this class 2x in a row would make a wonderful difference to your day, but even once will be great. Suitable for all levels.
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Yoga Snack for Dads
Father's day is coming up, so this class is for all of you who have a caregiver-like role in someone's life. Maybe that's you, or you invite someone who's a Dad-like person to do the practice with you, or maybe you loan them your mat and give them a 15 minute yoga snack for themselves. TBH, anyone is welcome to enjoy this practice. We're all caregivers in some way, shape, or form, and we're at our best when we have time to refill our cup.
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Criterium
When I lived in Athens, GA, one of the big events each year was the Criterium -- a bicycle race, consisting of numerous laps of a short closed circuit around the downtown. This class is one lap of your criterium, in which you can choose how many laps you have time for in your day. Practice this once as a standard 15 minute flow or maybe you do this 4 times in a row for a full hour class. See if you can find new aspects of your poses in each round of the sequence.
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Vinyasa for Runners
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Getting Back to Good Things
Has it been a while since you hopped on the mat? Let's re-establish good things. Newcomers to yoga are welcome here too. We'll have you back into your flow in no time. No props needed.
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Support Your Lower Back Flow
Do you need to strengthen and lengthen the hamstrings while keeping a supportive posture in your spine? This class endeavours to do just that. Borrowing alignment cues and sequencing from the Astanga Primary Series, we'll move with awareness of where and how to engage muscles to support the lower back in particular.
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Upper Back Opener Flow
The lower back generally extends more than the rest of the body, so when you come into backbends like wheel, if shoulders are tight, the effect is a compression in your lower back. Use this practice to prepare your upper back and shoulders to release better in wheel and other back bends.
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Jedi Mind Tricks 1
Yogi you are. Jedi may you become. More seriously, there are some strong parallels between Star Wars' use of "the Force" and what yoga endeavours to help us channel. We'll start with the basic areas of ujjayi breath, attention, and leviation. Let me know if you'd like more. Props needed: a light saber (kidding).
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Kind to Mind
Do you notice those days when the thoughts in your head aren't as kind as they could be? This 15 minute practice is a tool to notice where you're kind and where you're pushing yourself in your practice. May it translate into life off the mat as well. Several gentle chest opening poses are practiced in this sequence, making this good prep for those of you who want to progress in wheel pose.
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Prasarita Joy
Release your spine and find grounding with this prasarita padottanasana sequence. You'll flow through a sequence of reclined, seated, and standing poses to help open your hamstrings and broaden your back. A relaxing and creative class. Props needed: one block.
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Groundedness Flow
There's a gorgeous Maori concept Tūrangawaewae, which means 'a place to stand'. In yoga this is what we seek, again and again: a sense of connectedness and belonging to something bigger than our small selves. We'll use this idea in the most literal way and move through some strong standing poses. May you find a sense of belonging and self wherever you are.
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Fresh Start Flow
Fresh starts can happen whenever you choose! Monday? New season? End of lockdown? Let's shake out the old and breathe in the new with this light-hearted flow. It's my new favourite.
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Strengthen & Lengthen
There are many ways to open the front body in backbends, but it's important to devote some time to the release of the thighs in particular. Use this sequence regularly (can be repeated 2x for a deeper stretch) to release the quads and hip flexors. Strength will come in the form of adding extra chaturangas in between sides. One block optional.
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The Middle Path
The middle path encourages us to move through space with ease. We'd say this is a hip-opening class, but not in any traditional sense of the phrase. Expect high lunge, low lunge, and warrior II used as hip openers. Two blocks are helpful for reaching the ground in pyramid pose, but they are not compulsory.
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Old School Flow
A good old fashioned yoga flow. Quick, fun, and to the point. No props needed.
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