We begin with Constructive Rest, which includes detailed guidance around set up, noticing points of contact to the ground, and creating balanced length and width. The floor is a good place to begin to notice where our movement habits might take us out of balanced length and width. External awaren...

The centering meditation invites orientation to the internal and external through present moment awareness. Thematically the class explores the use and integration of the arms** into movements including sitting, standing, and balancing. Poses include: W1 into Balancing, W2, Wide Leg Forward Fold...

Centering practice begins with freeing the arms and legs to allow more length and ease in the torso. Throughout the centering there is an invitation to deepen the quality of attention — noticing what is happening in the present moment, noticing the general versus the specific, and also identifyin...

We begin taking time to settle and orient through the nervous system and senses. What changes in the internal experience as we take this time and space for ourselves? Throughout the movement practice, focus is placed on feeling the lower body (pelvis, legs and feet) and connecting to the ground. ...

The opening practice invites arriving, settling and orienting with attention to the supportive space around the heart center. Warm-up sequences take place on the floor to invite support and awareness from the ground. We then transition into various flowing sequences that open the window to challe...

A well-rounded class that begins with centering through the senses, transitioning into warm-ups and various flow explorations. In the middle of class, we play with balance from many vantage points, making this a potentially useful practice for you to cultivate more ease in this area. Class poses ...

During the centering practice, focus is placed on resting into ground support for the back body. We also experiment with placing hands to offer support, safety, and self-regulation. Class moves from the ground up to emphasize lengthening and drawing from the back body for support and strength. Po...

A balanced class that invites gentle engagement of the whole body in coordinated movements. Poses include Gate, Side Plank, W2, Stork/Tree Balance variation, Wide Leg Fold Standing and Seated, Twists, and Side Body movements. Focus is placed on finding strength and flexibility along the outer sea...

Centering practice invites exploratory orienting both internally and externally. Movement sequences start with core awareness and using the pelvic crests and pubic bone as anchors for the pelvis. When the core is anchored, the arms and legs can find more freedom. Poses include gentle backbends, t...

Class begins by orienting both to the internal experience and the external environment. Which is more accessible? Can you travel from one to the other with your attention? And can the attention be friendly rather than judgmental? We also use the hands to offer support and awareness around the hip...

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...

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 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 ...

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, ...

Often from stress or excessive sitting, the hip flexors can become very tight, such that we don’t ever completely let them unwind and lengthen when we stand up. We compensate by overarching the low back, throwing the head back, etc. In this practice we explore this pattern as well as movement se...

In this class, we awaken and invite direction in the “sling” of the back (Diane Lee’s term) - energizing the criss-crossed tissues that widen the ribs and pelvis, and that invite supported and spiraled movements. Anatomy photo (above) credit: Thomas Myers, Anatomy Trains p. 170. Many rhythmic “pa...

We spend time in this class connecting to the center of the body in various ways: touching into the abdominal core, lengthening and strengthening the side body, stabilizing the hips, twisting, and allowing free movement of the ribs. Hopefully the practice leaves you feeling energized and invigora...

Building from previous practices (also okay to do this as a standalone practice), we take core awareness into supported movement of the limbs. Many variations of side plank, side angle and plank are included from beginner to advanced levels. There is also an exploration of internal/external hip r...