Derek Beres
Published on January 2, 2021
An all-around strength-building flow that culminates in a series of twists.
By Ally Hamilton on Aug 20, 2025
Hello friends! This is a classic intermediate 90-minute flow class with an emphasis on hip-opening while working with the concept of ahimsa. Ahimsa is one of the five Yamas and it is the practice of nonviolence. Most yogis will get behind the idea of trying to be kind as you move through the world, but what about the quality of your inner dialogue? What about your expectations of yourself each day in a world that is presenting lots of challenges? Are they realistic expectations, or are you setting yourself up? Grab a couple of blocks, and maybe your dog, cat, goldfish or ferret, and let's play. Rufus my new rescue dog is learning how to be in the room during yoga. He's a puppy, but he's doing pretty well. Mostly. Enjoy!
By Ally Hamilton on Aug 14, 2025
A class for days when you want a full-body practice in half the time. We start by getting grounded and tuning into the breath, and then we open the shoulders, hips and hamstrings. Deep core-work to support the spine, and backbends to send you into the day with your heart wide open. Two blocks and a strap may be helpful if cow face pose is challenging.
By Ally Hamilton on Aug 4, 2025
Perfect for days when you don't have a lot of time but want to get the energy moving! This short practice still packs a punch if you're looking to quiet your mind, slow down your breathing, and open the shoulders, hips and hamstrings. It's a full-body flow in a third of the time, but you'll walk away from your mat feeling grounded and open!
By Lauren Peterson on Aug 3, 2025
This is a sweet, moderate flow with some fiery, core-centered moments. Please grab a block and get ready to build a little fire in your belly right off the bat. We'll use the heat to say hello to the hips, hamstrings and shoulders and then get on our feet and open things up even more. Along the way we'll play with side plank and crow pose, and find our way to a delicious savasana. Enjoy, yogis!
By Ally Hamilton on Jun 22, 2025
A quick but thorough flow to get things moving and open up the whole body. Particular love for the hips, shoulders and hamstrings. Enjoy when you're short on time but want a full practice!
By Angela Kukhahn on Jun 10, 2025
A short, fun, energizing flow leading to side crow! Grab 2 blocks and get ready to move, breathe, twist, open, strengthen your core, and play on your hands! If you've never done side crow, have no fear, just grab those blocks, an open mind, and your sense of play. As the crow flies, friends!
By Angela Kukhahn on May 9, 2025
This is a quick, fun, energizing flow that blurs the line between intermediate-to-advanced, so please listen to your body, but have no fear because Angela knows how to build a sequence! The peak poses are headstand and koundinyasana 1, but you'll also find yourself playing with building blocks for visvamitrasana, you'll fly by bird of paradise, and you'll open everything up along the way. You'll probably laugh a few times, too.
By Ally Hamilton on May 6, 2025
I said this would be short, but once I got going it felt so good, I kept going, so this is an hour-long flow. Sorry not sorry :) This is a flow to release your hips, hamstrings, psoas and IT bands which will feel great for everyone, and (bonus!) ought to help anyone after a long day of travel, after a run, or a long hike - or anyone who might be dealing with a little sciatic pain. I felt 95% better after this. Don't let the slower start fool you. We spend the first 15 minutes on the floor releasing the hips and hamstrings in a targeted, progressive way, then we move into some intense core work, surprise! Then we get moving with a fun, heat-building flow, and end with arm balances, backbends, and more hip and hamstring opening. You may benefit from a strap and blanket, you will want a couple of blocks. Enjoy, yogis!
By Lauren Peterson on May 5, 2025
This class is a strong (but not too strong) class to make you feel good! What to expect: We open with hips and hamstrings. Move into some core strengthening. Once standing we do some sun salutations, a long standing pose flow, a balance pose, twists...and more hips! We finish with backbends and inversions. What you need: If you have tighter hamstrings grab a strap and block. Maybe a blanket for one-legged king pigeon pose prep and shoulder stand. Be sure to take a nice savanna :) Enjoy.
By Ally Hamilton on Apr 5, 2025
You know those days when you don't have a lot of time, but really want your practice? Me, too! How about some deep, conscious breathing, your keen attention to sensation from moment-to-moment, hip, shoulder, and hamstring opening, core strengthening, back-bending and arm balancing with a nice savasana all in 28 minutes? Sound good? Awesome, let's do it. You might want a couple of blocks to "lift the floor up." Enjoy, yogis!
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