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: 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 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 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.
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 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!
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 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 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!
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 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.
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 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 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!
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 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 30 minute barre class. Deeply engage your muscles while clearing your mind from excess baggage to make space for the natural joy within you.
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 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’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!