This is not suitable for beginners. "Rituals stabilize life by structuring time." This practice also includes a darkening/image screen share so to decrease screen noise - and can be done as audible-only practice.

This is a breathwork practice integrating either deep breathing or bellows breath to spinal and scapula movement.

If you're short on time, this is a quick hips restorative into hip extensors, flexors, adductors, abductors and rotators.

This practice is not suitable for raw beginners. Today's practice is done mostly lying down and the screen is intentionally dimmed with an image so to reduce screen-noise. It is an activating and intentionally-driven breath journey using a sped up physiological sigh (two longer cycles). Cues incl...

This is a classic intermediate vinyasa practice that is condensed if you're short on time. We do a few handstand hops, standing one legged balancing poses - and build heat/sweat in a quick, efficient practice. (Please note, the sound may be a little quieter today due to a temporary mic issue).

Today we begin with down-regulation and then drop into up-regulating breath
(Breath of fire, 6:4 and ultimately Wim Hof).

This practice is designed to enhance awakening, strengthen, stretching and releasing tension from the spine.

This is an intense restorative focus on a long, deep held series of hamstring stretches - where you get an lovely release of tension / rush when you come out of it! If you have a herniated disc - this is NOT for you.

This is an advanced practice where the screen is eventually an image (and not me!) so to increase interoception and your journey inward. You need to know these breath types before engaging in this one!

I speak to temporary discomfort in breathwork and its purpose. This is an excellent breath set for those who hold tension and stress in the shoulders and lungs.

Today we do one of my favorite practices for opening up and releasing energetic and physical tension in the shoulders. It is excellent for stress and for those of you with muscular tension in this area.

I speak briefly to the physiology and psychology of fear-based thinking can eclipse or arrest our ability to be present to gifts and gateways. Disarming ego, jealousy, am I relevant? or fear of missing out. We do a Kundalini Kriya for "elevation"

I speak to "temporary discomfort" in yoga. Anticipate an intermediate flow with emphasis on taking your hips in all directions and nudging into good vs bad discomfort...

This is a shortened practice that gets into the hips and spine with a bit of quick heat and sweat. This is great if you are short on time and inspiration - and deep down you know you need to move your body. Just do it!

This is an advanced breathwork practice that weaves in a gratitude practice. Gratitude has been shown in research to instantly boost serotonin.

This is an intermediate flow sequence focusing on nurturing the spine into healthy backbends. It will energize and awaken you.

This is a traditional set of breathwork practices taught to me by my original teacher, Tiwari Ji. I speak briefly to the doshas, the elements that are off in your body and breathwork

This is an advanced breathwork practice using breath of fire, the physiological sigh and Wim Hof - and isolating movements of the spine from the pelvis, low back, solar plexus, heart and neck.

This is a gentle grounding practice into the hips, inner groins and hamstrings.

Grab a strap or t-shirt! This a feel-good therapeutic flow with the shoulders as focus.

This is a beautiful kriya that is deep, grounding and excellent for stress, PTSD (research on this) and nervous system regulation. This one is beginner friendly and can be done later in the evening as well.

This is a Kundalini Kriya that can also be modified with diaphragmatic breath or bellows. This is a studio favorite as it opens and lubricates the spine and relaxes stress and tension from the mind-brain-body.

This is a juicy flow practice that focuses on opening your hips in all of their directions. We then end on the floor doing one of my favorite 4-part sequences that opens the hips and hamstrings: quad stretch, half splits, pigeon prep and ending in virasana (hero's pose) and a backbend.

This is a darkened-screen, lying down advanced breathwork practice. This practice requires that you know the breath-types without having to see them - it is not recommended for beginners or if you are seeking something gentle. Go inside, enjoy the journey.