Derek Beres
Published on October 20, 2020
After a strong core-focused warm-up and shoulder work, we flow through a series of leg-focused standing and balancing poses.
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!
By Josie Kramer on Mar 18, 2025
This well-rounded flow invites you to honor where you are in the moment, and cultivate patience with the ups and downs of practice...and life. You can expect a gentle warm up, sun salutations, a dynamic flowing sequence, core work, hip opening, heart opening, spinal twists, and savasana. Enjoy, yogis!
By Angela Kukhahn on Mar 14, 2025
A little "movement snack" for days when you're short on time but want to get your heart pumping and your breath flowing, and use the heat to open your shoulders, hips, hamstrings and quads! We play with standing balance and inversions, too. Who says you can't get a lot done in 16 minutes? Not Angela!
By Angela Kukhahn on Feb 27, 2025
Wanna work on a little side-body length and strength? Me, too! Grab a couple of blocks and a strap and let's play. You can dial this practice up or down depending on your energy level and how open you're feeling. Maybe you'll head into visvamitrasana or the building blocks to get there, but we'll definitely open it all up, strengthen the core and walk away feeling energized and centered.
By Ally Hamilton on Feb 4, 2025
A practice for these times, friends. We start with some grounding, breathing, and awareness of sensation so we can get present. Then we head into an energizing flow that targets shoulder, hip and hamstring opening, with extra love for your hips. Eka pada koundinyasana 2 is in the playlist today, along with the building blocks to get there, or hip-opening options if you need to take it easy today. Core strengthening, but of course. And a reminder to cultivate compassion and friendliness toward yourself, so essential right now. Sending you lots of love.
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