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 ...

This class emphasizes the importance of the back line of the body for support and power in action/movement. We build several movement patterns from the ground to upright, evolving from a “sketch” to a fuller movement with strength and balance. Themes and poses include: arm, leg and torso spirals ...

We begin by noticing the boundaries of our own Self — periphery, the skin as container and the personal space around us. Throughout class there is an exploration of easeful use of the arms through micro movements, expansion, and softening/widening the chest. Also, we explore how having healthy cu...

The opening meditation invites a noticing of the quality of your attention - can it move towards openness and curiosity and away from hypervigilance or over analysis, particularly with regard to sensations in the body. The movement practice emphasizes torso integrity, an open front line, and dist...

As spring arrives, there is an invitation to notice what wants to emerge within. What aspects of your embodied experience are you interested in? What are your preferences, boundaries and aspirations? We focus on creating stability and connection to the ground in our movement sequences as well as ...

Optional prop for class: a dish towel or hand towel folded vertically. We start by tuning into ourselves internally and in relation to the external environment, inviting presence, attention and curiosity. Class themes include suspending the head on top of the spine, releasing the jaw diagonally, ...

After arriving and settling, we explore different positions of the hands for containment and self-regulation. Throughout class we play with freedom of movement supported by muscular engagement (particularly along the back line of the body). Poses include locust, sphinx, low and high lunges, W2, ...

The class theme focuses on creating space in the torso, particularly between the lower ribs and pelvis. Many habit patterns may diminish the space in this area, squeezing the viscera and generally shortening our stature. We explore this area through both lengthening and strengthening movements pl...

With the energy of spring beginning to stir, we start by awakening the bones and joints of the arms and legs before settling into a brief constructive rest. There is an invitation to notice how these light initial movements may increase awareness and interoception as well as capacity for embodime...

The opening sequence invites dropping into a state of being with and noticing what is arising in the mind and body. We explore different somatic “channels” of noticing including sensation, imagery, movement impulses, and emotions. When we cultivate this ability to stay with Self, a natural regula...

A slow, rhythmic practice good for beginners and experienced practitioners wanting to reset, this class invites a curious mindset, awareness and a deepening of interoception. Rather than getting any movement “right,” we seek to learn more about ourselves, sense what is happening inside, and unde...

While centering and settling, guidance is offered for identifying what state your nervous system is in as you arrive for the practice. Are you settled and curious, anxious or activated, or feeling somewhat shut down or immobile? By allowing time for this noticing and acknowledging, we invite a na...

Both a simple and invigorating practice, we start as always by centering and taking time to arrive. A few suggestions are offered for containing and down regulating the nervous system. The main class theme involves freeing the shin/ankle connection along with attention to movement of the ribs, qu...

We begin by creating space for presence and attention, and then transition into movement sequences exploring length, rib movement, twisting and spiraling. We also explore in this class using the ground to playfully and easily propel and bounce from side to side, foot to foot. Poses include: threa...

The opening centering practice includes two Somatic Experiencing® exercises for settling the nervous system — a container embrace and Voo breath. Class focuses on freeing the shoulder blades for integrated arm movements and quieting unnecessary shoulder lifting in relation to both the use of the ...

A balanced class with a blend of stillness and movement, this practice focuses on opening up energy around the ankle and heels, and softening the top of the foot and toes. We observe the effect of this focus on the whole body. Centering meditation touches on hand positions to stimulate or calm th...

Continuing on a winter theme of doing less and resting more, this practice starts with extended constructive rest and floor time. Focus is on being with internal sensations (rather than thinking about/analyzing them). An excellent practice for beginners or for a day when you need to slow down, an...

A leisurely practice that invites you to cultivate an awakened attention to the present moment and what’s truly happening in the external and internal environments. We spend time opening the front of the body and initiating movements from the back of the body (reversing the tendency to pull forwa...