We explore the functions of the sympathetic and parasympathetic ANS — leaning into the sympathetic for action and activity and the two parasympathetic branches for connection, rest and digest. While all these parts are always operational in the background, the practice invites you to see how awar...

This class invites the use of gentle rhythmic movements and attention to the whole body as a way of creating ease or regulation in the parts. This is an alternative to zooming in on the ‘part’ that might be tight or uncomfortable. By focusing on a whole pattern harmony, the part might find its vi...

During centering, we invite resources and notice what is going well/feels accessible and vibrant,. There is an invitation to also notice the the support the ground offers, especially to the parts of the body that touch the ground (back of the head, upper back, pelvis and heels). Class builds on t...

“Movement is a way of being alive. It is a way of having a relationship with the world. Movement can regulate and resource or activate and dysregulate us.” — Deb Dana | In this gentle practice, we step out of our busy lives and into the practice space to notice where there is ease, possibility...

We focus on oppositional support for the spine/torso by cultivating awareness of the head and the pelvis directions. This is a common focal point in class because it is such an important Alexander foundation for free and balanced movement. Centering meditation integrates this concept as well as a...

The centering portion of class guides awareness from the periphery/limbs to the center of the body. We bring awareness to the ankles and shins from different vantage points throughout class, particularly allowing the front of the ankle to be available and moveable while the heel releases away fro...

The centering time and space invites organizing the whole body (and our present moment attention) through a pendulation of awareness from upper body to lower body, lower body to upper body. By attuning and attending, we invite a natural vitality to awaken. Throughout the movement portion of class...

Centering mediation invites an intention of supporting and down regulating the adrenal glands, and noticing that process. Throughout a class, we open the front line of the body into gentle extension of the spine and uplifted heart. Poses include: Swan, Low Lunge with Heart Opener, Reverse Warrior...

We begin with a centering meditation that invites you to bring to mind someone who you find supportive, and noticing how having their support resources and effects your experience. The class movement sequences are comprised of gentle movements that invite awareness, smooth coordination and gentle...

Suggested prop for class: a yoga block or a small pillow. In this class, we explore internal hip rotation both passively and actively. The aim is to create more range of motion and availability in the hips overall. Poses include: resting with knees in the midline, side plank variations, eagle, py...

We begin with centering practice that invites orienting to resources and the positive (so as to eventually hold what’s going well AND what is uncomfortable in our attention). There is an invitation to settle into a state of ‘being’ rather than ‘doing.’ Our movement sequences focus on freeing the ...

Starting in supported constructive rest (you may want to have a couple pillows or a rolled blanket/towel handy), we drop into the primary curves of the body, noticing if it’s possible to settle in these spaces rather than constrict or pull on them. From this foundation, we pivot to movement seque...

We begin with a brief centering meditation and transition to exploring the diagonals created by the bones of the foot and how these may support movement and balance. Movement sequences incorporate grounding through the foot bones as well as twists and spirals throughout the body for freedom and e...

While centering, we invite awareness of the internal and external environments simultaneously and harmoniously. Throughout class, the eyes are invited to freely sweep the visual field while the heart center stays connected and open (technically this could be called lengthening up the front body i...

Proper support often leads to greater freedom. We begin with settling and centering, particularly aiming to offer self-directed hands-on support to an area of the body that would like it. We continue to play with the idea of support as class continues, next focusing on the orbits of the eyes and...

We begin in constructive rest orienting to a stable spine and healthy spinal curves. With torso stability, we can freely move the limbs without pulling on or compromising the head, neck and spine. Class sequences progressively build to include work with the torso and limbs in table, plank and dow...

During centering meditation, we use the Five Relations to notice and organize our physical presence. Class then focuses the Head-Pelvis Counterbalance in a progressive way to build up to Warrior 3 pose. Other poses include: table variations, crazy cat-cow, Warrior 1, Wide Leg Forward Fold, Boat, ...

This practice* takes us back to some of the basic principles of Somatic Experiencing and Alexander Technique, interplaying into the movement practice. Coming back to these basics helps us develop greater nervous system regulation, resilience, and ultimately our overall capacity to handle day-to-d...

A practice inspired by summer but good anytime you’d like to reset and energize. We begin with constructive rest, aimed to reset the deep postural muscles throughout the body, and follow with alternate nostril breath, a pranayama form to balance the body and down regulate. During warm-up, we expl...

When tuning into ourselves, we might tend to “direct over” what is surfacing in our moment-to-moment experience, whether that be trying to redirect an uncomfortable mental/emotional state or "direct over" what is in the body (summoning length instead of collapse, ease instead of constriction). Wh...

In the first 10 minutes of class, a guided centering practice invites you to travel through the body, checking in along the way and taking small movements to soften. This part of the practice, as always, can be done as a standalone practice on days when you would like to spend a few minutes getti...

Centering meditation invites a noticing of what is present internally and externally without trying to change or direct the experience. Somatic tracking cues are given to help build the language of interoception and this type of attentiveness that "allows." The class theme focuses on activating...

The opening meditation invites a quality of attention that is neither distracted nor too immersive — can we pay attention in an attuned yet easeful manner? Attention is then guided through a sequence of AT directions/relationships within the body. All the movement sequences in this class repeat ...