15-Minute Centering & Stretching

Roller routine for foot and ankle health.

This video will give you a few ideas of some ways to roll out the glutes, IT band, quads and shins. There will be a couple offerings for complementary yin yoga stretches, so that the massaged tissue can be released and lengthened. This work can help if you have knee, hip, low back, ankle or foot pain.

This is a brief video giving some basics and best-of, for using the roller to open up the spine and hips.

Dead Bug Progressions , plank variation with push up prep

Basic Strength Movements for any body.  This was part of a studio series and was the culmination of 3 weeks together, in class.

This is a great way to access the hip and groin opening of Warrior 2 without any effort. You will need a sturdy chair and a sticky mat, so you can get some traction on the feet and keep the chair from sliding.

Using a wall for your lunge shape can support a more lifted heart, long spine, stable base and ease of breath. The stretch is more pronounced in the back calf, and with a lift of the front hip you will feel a lengthening at the front of the hip flexor and thigh.

Triangle pose is an advanced shape, that requires a lot of core stability and attention to alignment. If you are pregnant or have difficulty creating length in the side body (i.e., making a rainbow with the ribs, instead of lengthening the sides), then using the chair is the best way to feel the length and opening of this shape.

This is a great pose for pregnancy, to open up the groins, hamstrings, low back and pelvic floor. It is an alternative to a standing forward fold, which can create a lot of blood pressure to the head, or create too much load into the low back and backs of legs.

Great posture to increase breath capacity, open side body, ribs, shoulders, hips and low back. It can also build some heat. You can do this in a static hold, or create a flow, moving back and forth from side to side, using breath to coordinate the movements.

Deep squat pose to open ankles, knees, hips and low back. Use blanket and blocks as needed. If pregnant, this can support the softening and opening of the pelvic floor.

Use these modified forms of Downward Facing Dog to get the same stretch in the shoulders, sides and spine, without all of the effort.

This is a great shape to open the front of the chest and shoulder, lengthen the thigh muscles and hip flexors. It can also be a gentle way to extend the spine, if you are sensitive to back bending.

This is a great way to open the hips, shoulders and thoracic spine. There are some limitations to this pose, if you are busty or have a shoulder injury, you may need to elevate the hips or the head.