Props: wall, chair, light weights (2-3 lbs), ball, mat
Enjoy this 45 minute barre class, especially when you are not feeling fully rested and ready to go. While rest days are to be fully valued, there are some days when you may feel tired but still wish to honor your movement practice and go through your day with grace (over dread or force). Regardless, this class will give you an intense full body practice, while also bringing in more intentionally and presence.
Props: Bare feet or socks with grips (sneakers if you have a sensitivity), mat
Learn the third section of “Could You Be Loved” by Bob Marley and The Wailers. Start really connecting to the vibe of this song, feeling more loose in your movements, and confident in your footing! Enjoy parts 1 and 2 before doing this video as the moves expand upon what you first learned.
Props: chair, light weights (2-3 lbs), ball, mat
Enjoy this 45 minute barre class that grounds you in the Present moment while intensely toning your thighs, glutes, arms, back, and abs. Let your breath and connection to your feet calm your nervous system while revving up your energy for a centered day!
Props: bare feet or socks with grips (sneakers if you have a sensitivity), mat
Continue learning the next verse from “Could You Be Loved” by Bob Marley and The Wailers! Enjoy grounding yourself in the Present, the cardiovascular benefits, and the freedom you feel from this awesome beat. Class concludes with core work. Please do “Could You Be Loved” part 1 before doing this second section.
Props: ball, light weights (2-3 lbs), chair, mat
No need to judge your body or the amount of holidays cookies you ate; no need to “do more” or force your movements to make up for loss time. If you took a break, enjoy it. Come back with joy in this 45 minute barre class that strengthens and re-awakes your thighs, glutes, arms, and abs.
Props: bare feet or socks with grips (sneakers if you have a sensitivity), mat
Learn the opening choreography of “Could You Be Loved” by Bob Marley and The Wailers while bringing awareness to each step of your feet. Feel the outpouring of love that happens naturally when you connect to your body in the Present.
Props: a firm seat, a block or bolster
For the month of January we ground ourselves as we move and live. Can you bring awareness into your feet? They are always with you in the Present; they can serve as a wonderful anchor to return to, time and time again, as needed when thoughts pull on your focus. The Present is where there is a never-ending outpouring of love - for yourself, for others, the world.
Props: Chair, ball, light weights (2-3 lbs), mat
This 45 minute barre class focuses on adding core strength while targeting your major muscle groups. Practice placing your awareness 2 inches below your belly button during the duration of class. Learn how to activate these muscles deeply while also listening to your core on a mental, emotional level.
Props: Bare feet or socks with grips (sneakers if you have a sensitivity), mat
Enjoy this 50 minute performance dance class! We dance the full choreography to “Frosty The Snowman” by Michael Bublé. Lots of repetition and cardio! There’s no review of choreography, so please do the other classes before you dance it out here.
Props: 2 blocks (or a chair), long towel, mat
Returning to your movement practice after a holiday doesn’t need to feel like a forceful uphill climb. If you took time away, use this stretch to ease into movement. If you have been moving, use this stretch to listen deeply, slow down, and soften any edges you feel (physically or emotionally).
You need light weights (2-3 lbs), a ball, chair, and mat or soft surface for this 45 minute barre class. When you have energy to spare and are ready to go, give this challenging barre class a go! It incorporates positions that pack a punch, along with balance work. But no fear, options are always given so you can enjoy this class no matter where your abilities lie on any given day.
You need bare feet, socks with grips (sneakers if you have a sensitivity) and a mat or soft surface for this 50 minute dance class to “Frosty The Snowman.” Learn the rest of this dance, much of which will be familiar movements, that allows you to really dance with your soul! Class concludes with core work and a stretch.
You need a chair, light weights (2-3 lbs), ball, and mat or soft surface for this 45 minute barre class. This class still packs a punch but delivers the muscle burn with a gentler approach and guidance, ideal if you are in the later stages of your cycle, or find yourself in need of some extra TLC.
You need bare feet or socks with grips (sneakers if you have a sensitivity) for this 5 minute dance performance of “Frosty The Snowman.” No fuss - just throw this video on and dance full out with feeling in all your holiday glory! We do this dance 3 times thru, no warm-up.
You need bare feet or socks with grips (sneakers if you have a sensitivity) for this 45 minute dance class. Learn the cardiovascular musical break in “Frosty The Snowman” by Michael Bublé. We conclude with a powerful ab series and stretch. Enjoy this festive dance to get in the holiday spirit - or better yet - enjoy it with a loved one!
You just need something to hold on to, a soft surface, and a long hand towel for this 45 minute barre class. This is great if you are traveling or don’t have props handy. This class also gives guidance for when you feel “less than” 100%.” Our bodies are ever changing, as are our energy levels and cycles of recovery. If you are coming over a cold, in the luteal or menstrual phases of your cycle, or are in need of a softer approach to yourself this is your go-to!
You just need yourself, a soft surface (towel, rug, mat, carpet) and something to hold onto (wall, bed, chair) for this 30 minute barre class. This is great when you are traveling or when you are short on time and don’t want to spending extra time rummaging for props. Just put this on and get a full body barre workout, while cultivating a deep sense of presence.
You need socks with grips or bare feet (sneakers if you have a sensitivity) and a mat or soft surface for this 45 minute dance class. Learn part 2 to the jazzy rendition of “Frosty The Snowman” by Michael Bublé. It’s a great way to get in the holiday spirit, move to a quick upbeat tempo, and even learn and share with a loved one! Enjoy abdominal strengthening and light stretches after this cardiovascular dance.
Grab a ball or pillow and a mat or soft surface for this 10 minute express barre class that breaks down how to do C-curve abs effectively. No ball, no problem; any household pillow will do! If you have diastasis recti postpartum, it is safe to hold the position deeply without doing any lifts, keeping your hands on your legs. This is great to deepen physical understanding, notice how different positions vary intensity, and how listening deeply to your body is paramount over doing every movement.
You need light weights, wrist weights, a ball, mat or soft surface, and a wall for this 47 minute barre class. If you don’t have all of these props, you can still benefit greatly from modifying. Practice listening deeply to each part of your body as you move it. Can you feel the sensations without labeling them? Can you bring this practice into your daily life, during every-day ordinary moments?
You need bare feet or socks with grips (sneakers if you have a sensitivity) for this 47 minute dance class. Dance it out to “Frosty The Snowman” by Michael Bublé and get in the holiday spirit! Enjoy putting your listening ears “in your body” to have a deeper experience in the present moment that you can carry with you throughout your days!
You just need yourself and comfortable seat for this 27 minute meditation. This dialogue (first 7 minutes) and formal meditation practice (7 minutes onward) is geared to help you listen deeply, to yourself, your experiences, and your loved ones. We listen with much more than just our ears. And, honest listening happens when we are in the present, rather than thinking back on what was said prior or conjure up our future words.
You need a mat or soft surface and a long towel for this 30 minute stretch class. Enjoy bringing all your attention to where you feel each stretch. Focus on how each stretch feels, over how it looks or how you are doing. Then allow each stretch to consume your whole being so all of you is showing up as fully as you can in each moment. This is a transformative practice that you can carry through your days to remember the power you have to positively influence others and any situation.
You need light weights (2-3 lbs), a wall, ball, chair, and mat or soft surface for this 35 minute barre class. This class was for a dancer of ours who is recovering from toe surgery, and gifted to all of us who may be recovering from any foot or toe sensitivity. There are no high heels or flexed toes in any of these moves. Enjoy connecting to the way your feet contact the floor for a grounding practice that can be carried into all parts of your day.
You’ll need light wearable weights (2-3 lbs), a ball, chair and mat or soft surface for this 48 minute barre class. Enjoy this class when you are looking for lightness and gratitude in your days, especially when wanting to have a positive impact on others. Intensely tone your entire body while maintaining Presence with each move. Please note the music for this class didn’t come through this recording, but audio and visuals are clear; a great option if you feel over-stimulated.
You need bare feet or socks with grips (sneakers if you have a sensitivity) for this 12 minute dance performance. Enjoy the full choreography to “Don’t Stop Me Now” by Queen! We do this 3x thru with no warm-up so make sure you have either another video or the express dance warm-up before this. Have fun!
You’ll need bare feet or socks with grips (sneakers if you have a sensitivity) and a mat or soft surface for this 48 minute dance class. Learn the final choreography to “Don’t Stop Me Now” by Queen. Hint: It’s very similar to the chorus so you get to dive deeper into familiar moves! Also enjoy abdominal work at the end of this class. Feel how you can let your mental focus shine light on your whole body and being while you move.
Grab 3, 2 or 1 lbs weights and enjoy this 8 minute express class that challenges and brings awareness to your arms and back, while also bringing heat and aliveness to your entire body. Great to do when your are short on time, during a work-break, or have been spending too much time on a device. You’ll get your posture realigned, blood flowing, and spirit soaring!
You’ll need light weights (2-3 lbs), a chair, wall, mat or soft surface, and a ball for this 45 minute barre class. Use the power of visualization while you intensely target each part of your beautiful body. This class will lift your spirits and allow you to shine your limitless light on your body, and all others you touch throughout your day. Discover what that does for your muscles, mind, health, and life!
You need bare feet or socks with grips (sneakers if you have a sensitivity) and mat or soft surface for this 45 minute dance class. Learn the choreography to the musical interlude of “Don’t Stop Me Now” by Queen. Enjoy extra cardiovascular and abdominal work. We also use the power of visualization to move beyond what our body looks like and tap into our inner strength! (Note, at the final two minutes my audio cuts out but you can follow visually and with the music).
You need a mat or soft surface for this 10 minute express class for your glutes. Enjoy learning your optimal glute alignment and engagement. These movements are done on all fours which is a more stable position that standing, but the same cues apply to all glute work. Moving on all fours is a great way to build more core stability.
You’ll need light weights (2-3 lbs), a chair, ball, and mat or soft surface for this 45 minute barre class. Discover how you feel when your mind shifts from thinking thoughts in past or future, to feeling the light shine within you in the present moment. Allow your mind to shine on each body part as you move it with intention. There’s incredible healing power there - the kind that transforms your body and elevates your mind.
You’ll need bare feet or socks with grips (sneakers if you have a sensitivity) and a mat or soft surface for this 50 minute dance class. Enjoy the chorus to “Don’t Stop Me Now” by Queen! This video also includes abdominal work before our final stretch. Use the power of visualization to dance and move beyond the physical form of your body and while you go about your days.
Enjoy this 4 minute performance of “Don’t Stop Me Now!” Part 1 and 2. Please do the dance warm-up video, or another class, before you go right into dancing full-out with feeling! This is great when you want to connect with your joy and self-expression, and simply, dance-it-out!
You’ll need light weights (2-3 lbs), a ball, chair, and mat or soft surface for this 40 minute barre class. Use the power of visualization while performing movements that tone and strengthen each part of your body. Allow your mind and muscle to work together in the moment for a deep experience that strengths with kindness.
You’ll need bare feet or socks with grips (sneakers if you have a sensitivity) for this 7 minute performance of “Freedom!” Enjoy this dance in its entirety! There’s no warm-up or cool-down, just full-out dancing - so prepare your body with a warm-up before you hit it!
For this 14 minute stretch, you’ll need a mat or soft surface and an optional long towel. Feel the healing and calming benefits of using a simple visualization while you stretch your muscles and center your mind.
You’ll need bare feet or socks with grips (sneakers if you have a sensitivity) and a mat or soft surface for this 48 minute dance class. We are dancing to “Don’t Stop Me Now” by Queen, to feel our limitless power and inner strength. Use the power of visualization to deepen your practice and connection to spirit.
For this 43 minute barre class you need a chair, a long towel, and a mat or soft surface. This class is designed to keep an intentional movement practice alive, while dealing with a broken wrist (or hand sensitivities). There is no weight used on the upper body and no weight baring exercises. This practice was created for one of our dancers, and is gifted to you if you ever find yourself in a similar circumstance.
For November’s meditation, you just need yourself and a comfortable seat. Enjoy this 17 minute guided meditation using a gentle visualization practice to help facilitate a connect to your highest Self. This meditation can be visited daily, weekly, or when in need of slowing down, re-connecting to your spirit, and recognizing the healing power you have within your own mind-body.
You’ll need light weights (2-3 lbs), a chair, and a mat or soft surface for this 45 minute barre class. This class strengthens your entire body while having a gentle approach to your shoulders and upper back. There has been many of you with sensitivities here and this class still works those muscles (and your whole body!) without added strain. Learn to use your body’s wisdom, listen, and move in ways that are healthy for you and can deepen your connection to the Present.
You’ll near bare feet or socks with grips, and a mat or soft surface for this 50 minute dance class. This is the final class for “Freedom!” by George Michael. Learn the final section and put the full dance together from start to finish! We do a full run-thru in this class, so please enjoy earlier videos before this final one.
You’ll need an optional light weight (2-3 lbs) and a mat or soft surface for this 10 minute express class. Learn how to target your abs three different ways - standing, low abs focus, and standard mat work. All three are fantastic ways to build core strength and a connection to your center. Notice if judgements or critiques emerge while you are working a sometimes sensitive female area. Breathe and let them go! Onward!
You’ll near bare feet or socks with grips (sneakers if you have a sensitivity) for this 18 minute performance of “Freedom!” Parts 1-4. There’s no warm-up so do this after the 8 minute dance warm-up or another class. Have a blast dancing your heart out!
You’ll need bare feet or sock with grips (sneakers if you have a body sensitivity) and a mat or soft surface for this 45 minute dance class. Learn the 4th part of “Freedom!” by George Michael. Discover ways to incorporate your breath for a more nourishing approach to movement, especially if you are not feeling 100%. This class can be enjoyed on it’s own, but feel free to visit the earlier videos of this dance to learn the full choreography!
You’ll need a chair, light weights (2-3 lbs), and a mat or soft surface for this 50 minute barre class. This class focuses on movements that do not put any strain on the toe joints. If you are dealing with a toe sensitivity, you may find it helpful to wear sneakers for support. One of our dancers has been experiencing a ligament tear in her second toe; this class was created for her, and shared with you for if you ever find yourself in a similar position.
You’ll need a chair and a mat or soft surface for this 12 minute barre class. Learn some of the basic alignment cues and movement patterns that you’ll find in barre class. Heat up your thighs to jump start your metabolism and do upper body work without weights. Discover your best push-up and plank alignment. Feel the benefit of taking 10 minutes for yourself and notice how it changes how you feel, inside and out. This is a true, complete practice, in and of itself!
Practice breathing 3 different ways in this video. Following your breath and using it fully in class, and in life, is immensely helpful. Breath powers your muscles, gives your mind a focal point, and keeps your nervous system calm. These three different ways to breath are subtle, but it’s helpful to know which breath to use with which movements and why.
Take 9 minutes to set yourself up for an intentional, healthy, and transformational movement practice. Learn how to approach this these classes for your optimal success and joy. Get tips for how to start, and be consistent, through the inevitable ups and downs of body and life.
You’ll need a chair, light weights (2-3 lbs) and a mat or soft surface for this 45 min barre class. Breathe deeply though all these challenging moves for your thighs, glutes, arms, back, and abs. See if you can breathe through other challenges you face throughout your day. This class has a slightly gentler approach for your shoulders. If you have a shoulder sensitivity, enjoy this!
You need bare feet or socks with grips, light weights (2-3 lbs), a chair, and a mat or soft surface for this class. Connect with the timeless, limitless nature of your breath while you notice your thoughts. Can you see what comes up for you in class and softly re-route your attention to your breath? Best yet, see if you can keep this practice going throughout your day.
You need bare feet or socks (sneakers if you have a body sensitivity) and a mat or soft surface for this 45 minute dance class. Enjoy Part 3 of “Freedom!” by George Michael. We do a slight repeat of moves from Part 2 and then add on the chorus. You don’t need to know the choreography from Part 1 or 2 to enjoy this video, but do go back and visit those so you can learn the full dance!
You need bare feet or socks with grips (sneakers if you have a body sensitivity) for this 8 minute warm-up. This is great to do if you are short on time and want to honor your practice and body for the day. (Don’t underestimate the power of moving in short-bits!). You can also do this before another shorter class or performance run-thru.
You need bare feet or socks with grips (sneakers if you have a body sensitivity) for this 12 minute performance of Parts 1 & 2 of “Freedom!” by George Michael. There is no warm-up or cool down for this video, just full-out dancing! This is a great add-on to another shorter workout and a way to keep the choreography fresh during the week.
You need bare feet or socks (sneakers if you have a body sensitivity) and a mat or soft surface for this 45 minute dance class. This class teaches you the choreography from part 2 of “Freedom!” by George Michael. You don’t need to know the choreography from part 1 to enjoy this dance, but visit it and learn it so you’ll know the whole dance! Connect to your breath as you move.
You need a chair for this 12 minute meditation. This is intended to help your healing process. Enjoy this daily while supporting a recovery, or to kick-start a healthier mindset. Practice listening to your body and working with it. Notice thoughts of “poor timing,” “why did this happen to me,” “this sucks,” “this is slowing me down and I don’t like it.” Start trusting that your body knows and wants to come back into balance and health.
You need a chair, light weights (2-3 lbs), and a mat or soft surface for this 45 minute barre class). Let go of labeling how your body feels as good or bad. Notice sensations and various intensities without attaching them to who you are. Enjoy this while strengthening all of your major muscle groups, set to music with a Bruno Mars vibe.
You need a chair for this 18 minute meditation. This month’s focus is about releasing the need to label, judge, and critique. By nature, words and thoughts create limitations. See if you can experience sensations - in your body and life - without having to label them as good, bad, right, or wrong. Allow them to be as they are, and connect with something deeper, the stillness and breath that is always present inside of you. Carry this with you in your practice and daily life this month!
You need a mat or soft surface and optional long towel for this 30 minute stretch. Enjoy this when you need to slow down, re-connect to your Self, and open your muscles and mind.
You need a chair, mat or soft surface, and light weights (2-3 lbs) for this 45 minute barre class. Strengthen your thighs, arms, back, glutes, and abs - while you move with presence and release the need to judge your body, abilities, or progress. Carry this non-judgement with you, throughout your day.
You need bare feet or socks with grips (sneakers if you have a body sensitivity) and a mat or soft surface for this class. Dance to “Freedom!” by George Michael for when need to let go of labels and judgement on yourself, and others. Dance it out to feel free and connect to your breath in the present moment.
You need a chair, light weights (2-3 lbs), and a mat or soft surface for this 30 minute barre class. Deeply engage your muscles while clearing your mind from excess baggage to make space for the natural joy within you.