In this class we will take a deep exploration beginning in the IT Bands travelling up our outer thighs and into our hips, and then we will follow this fascial line up through the stabilizing tissues of our hips and into our lower back. When tight or out of balance, pressure or adhesion in these lines can often be a hidden trigger for deep hip pain, knee degeneration, and chronic lower back pain. By learning to balance the tension in these fascial structures, we will learn to balance our own center of gravity, realign our hips and knees, and liberate our lower back so it can start enjoying the stability and mobility with which it is designed to function. This class will help you learn to not only recognize where you are out of balance, but will also empower you to know what to do about it!

Join me for a class dedicated to the foundation of the human body - our ankles and feet! The foot is an intricate part of the body, consisting of 26 bones, 33 joints, 107 ligaments, and 19 muscles. They provide our connection to the Earth, our sense of grounding, as well as the base of support which stabilizes and makes possible all movement of our body. With so many parts and so many movement potentials, its amazing how low the average mobility of the modern human foot is! The truth of the matter is that most of us simply don't move our feet and ankles enough. In a world of paved roads, leveled stairs, carpet, chairs, and cars, the modern human foot just doesn't need to move very much to make it through the day. Add in the comfort and confinement of shoes, and it's no wonder why so many of us suffer from pain, misalignment, and weakness in our feet and ankles! In this class we will explore posture, strengthening, fascial release, mobility, and joint stability in regards to our foundation. We will also explore the basics of biomechanics in walking - skills that will be sure to change the posture of your entire body as your awareness of your feet and ankles transforms!

Do you get tightness, pain, or cramping between your shoulder blades? Do your neck and shoulders feel stiff and sore? Do you work or spend your day in a primarily seated or hunched forward position? If so, then this class is for you! In this class we will take a look at the posture and mobility of our upper backs and shoulders, and learn to assess which areas have become 'long-locked', causing them to experience excess strain, fatigue, and weakness. We will also explore which tissues have become 'short-locked' and are now resisting your body's ability to find balance and ease of posture. We will learn techniques to correct both areas and help them find their way back to a place of integrated equilibrium, restoring healthy mobility and function while reducing pain and strain.

In this class we discuss Polyvagal Theory as we learn to understand what is happening in our nervous system when we are experiencing sadness, depression, a lack of motivation, grief, hopelessness, numbness, or dissociation. All of these emotional experiences happen within the part of our nervous system which controls our 'fawn, freeze, or play dead' instincts and has evolved to help us survive trauma or difficult experiences. Learn to understand the wisdom contained within this oldest evolutionary construct of your nervous system, and learn what causes us to get 'stuck' in these emotional experiences when this system become over-engaged or out of balance. Most importantly, we will learn an array of techniques that will help to 'upregulate' your nervous system, helping you to get unstuck, able to create closure, regain motivation, increase your energy, and get moving back into a healthy mental state of peace and ease.

In this class we discuss Polyvagal Theory, the nature and process of stress and anxiety, and the role of the vagus nerve in helping to regulate and balance your nervous system, as well as your mental and physical health. Learn to understand the wisdom of your stress response, gain skills to increase your stress resiliency, and discover how to not only recognize when your sympathetic (fight or flight) system has become unnecessarily engaged, but also what techniques can help you to downregulate and get rid of these unpleasant, unwanted, and unneeded feelings.

Breathing is one of our most essential and versatile functions in the human body. Much confusion exists over the 'right' or 'best' way to breathe, and modern breathing masters seem to all offer different and contradictory definition to what this even means. The truth is, there are hundreds of 'right' ways to breath, and only one 'wrong' way. In this class, learn the differences between belly breathing, thoracic breathing, 3 part breathing, slow breathing, fast breathing, and everything in between. Learn to determine what kind of breath pattern is most suited to which situations, and learn to recognize the only wrong way of breathing - 'paradoxical breathing.' Learn to create more space in your ribs and diaphragm for maximum oxygen flow, and learn how your core and pelvic floor can support your breathing process and bring added benefits to all of your internal organs. We take 25,000 breaths every day, and in this class we will take the time to learn the best choices for the 'how', 'when', and 'why' of choosing the breathing pattern to meet all of life's needs!

In this class we will honor the human heart with a class dedicated to its health, happiness, and awareness. This incredible organ beats 100,000 times and pumps the equivalent of 2000 gallons of blood through your body every day. Travelling through more than 96,000 kms of blood vessels, our blood delivers our oxygen, hormones, and nourishment to everyone of our 70 trillion cells, removing waste and maintaining the flow which keeps us alive. Incredibly, it takes a each blood cell on average only 30 seconds to complete it's cycle from heart, to target cell, and back again, completing thousands of circulatory cycles per day. The heart, however, is more than simply an impressive pump enmeshed in a massive matrix of tubular, fluid filled vessels. It also happens to generates powerful electromagnetic fields that allow us to connect deeply with our environment and other beings, contains it's own mini brain and can inform the brain in our head and make it's own decisions independently, supports it's own microbiome, and has been considered the center of human love and compassion by all races and generations to walk the face of this earth. Join me for this class as we connect inward to our own heart, learn to care for it through breathwork, stretching, and mindfulness techniques, and empower ourselves to start living a heart-centered life!

Happy New Year! In today’s class we will be starting the year off right with a focus on supporting and improving our digestive processes while helping our organs and tissues to detox and cleanse. After a wonderful holiday season of feasting, connecting, and celebrating, January often leads many of us to feel bloated, bogged down, tired, and in need of reconnection to our health goals. Let’s start 2025 off right by helping our body to process all of the abundances of the season, to get things moving and digesting, and to detox out the substances and energies which no longer serve our purpose or path for 2025!

Join me on the final day of 2024 (or, since this is the video library, any time you'd like!) for a time of reflection, gratitude, and directed evolution as we learn ponder life through the lens of the yogic 'Yamas' and use their ancient philosophical wisdom to help direct us in setting fresh intentions for the will help manifest positive changes in future. Each new year offers us a great moment to pause and reflect on ourselves - physically, mentally, and spiritually, and to determine if there are any changes that need to be made. The only constant in the universe is change, and yoga teaches us to flow harmoniously with the changes we experience in life. Change is also constant on on the level of body and mind, not only over the course of a life time, but also on a year to year, and even second to second basis. Did you know that by this same time next year 90% of all of the cells alive in your body today will have died and been completely replaced by a 90% new body? Over the course of a year, our physical and mental habits add up and exponentially affect the outcomes of our health and wellness, for better or worse. Learning to direct and influence our flow of change by practicing reflection and gratitude help us to bring into focus that which is most important and worth cultivating in life. It enables us to set clear intentions which help us to stay on track in achieving our dreams and living our best lives! Join me this New Year's Eve as we explore gentle stretches, breathing, and meditation exercises that will help us hone our intentions and set a healthy direction for the year ahead!

Welcome to a new category I will be growing in 2025 for our Yoga on Demand Video Library: Contraindications in Yoga! This video is a specific educational support video for anyone who has had, or is going to have, a hip replacement surgery. Hip Replacement Surgeries are complex with many different styles of surgery and different types of synthetic hips available. The treatment of a replaced hip in yoga is not standard across the board, but actually depends entirely on the type of surgery and type of hip installed. This video will offer you the 5 most important questions or considerations you need to understand in caring for your specific new hip, and will break down what to do and what not to do for each type of surgery and synthetic hip beginning from directly after the surgery, all the way through the recovery process so that you are able to have the information you need to attend any yoga class, whether it be through our video library, a in-person class, or just a new workout routine in general. For my yoga teacher friends out there, this is everything you need to know to safely accept a student with a replaced hip into your class. It will allow you to not only keep them safe, but also to be able to help them find the most efficient path to rehabilitation and healing! Have questions or comments? Please be sure to leave them in the Yoga on Demand Community Hub, our private Group that comes free with your subscription!

This class will be dedicated to an exploration of the relationships which exist between our hips and lower back, learning to understand how certain fascial continuities travel from the base of our ribcage, down our lumbar spine, across our pelvis, and end up encompassing all sides of our hips. When we think about healing our hips and lower back, this class will show you why you can't really heal one without considering both! This class is sure to leave you feeling spacious, mobile, and ready to enjoy the holiday season!

With cold and flu season mid swing, and with the sharp rise in immune related conditions springing up around the globe, it's time we all start paying a little closer attention to the system which keeps our inner environment clean and free from illness and disease - our Immune System. The immune system is a vast network involving many different types of cells, membranes, and processes all working together to keep us healthy and in a place of internal harmony. In this class we will learn about the differences between immuno-deficiency and auto-immunity, as well as what the role of inflammation is in immune related conditions. We will learn to see our immune system as an intelligent system which learns, remembers, and adapts based on its interpretations and understanding of our body and the external environment in which it lives. Most importantly, we will learn techniques to help modulate and balance our immune processes, detox our internal spaces, reduce our inflammation, repair our membranes, and give our immune system both the information and environment it needs to thrive and promote health and wellness in all areas of our lives!

Whiplash is an injury that happens when sudden impact or movement causes your neck to be forcibly bent forward and then backward, or vice versa, like we would see in the action of a whip. The associated forces involved in such an accident can damage the muscles, ligaments, and fascial membranes of the neck and upper back, and can often create injury to the nerves and bones in this region. If left untreated, the incorrect development of scar tissue and compensatory patterns often create long-term pain and misalignment patterns that leave us with frustration and limitation. Luckily, treatment of whiplash related injuries can be done relatively quickly after the onset of the injury (depending on the circumstances anywhere from immediately to a few weeks after injury), AND the damage can be reversed after decades of neglect and pain, or anywhere in between! This gentle class will teach you what you need to know to care for whiplash injuries at all stages, and even if you don't have a whiplash injury, will help to improve your upper back and neck mobility, postural alignment, and fascial health!

Join me for a relaxing class designed to improve the mobility of our shoulders, realign our neck, and reduce pain in the entire upper body. In this class we will learn how our upper back and shoulder alignment affect the health and alignment of our neck. We will explore techniques that help to improve our posture, reduce tightness and adhesions in our shoulders, and reduce any pain or misalignment in our neck. Explore the 'hidden culprits' that often fly under the radar of our awareness and quietly cause referral pain in other areas and learn how to release them through a safe process that will make both your neck and shoulders happier and healthier!

Hip pain is something which, once it sets in, can be a major limiting factor to our health, happiness, and mobility. Most often when client's tell me the history of their hip pain, it begins small and intermittent and slowly over time became worse until they could no longer ignore as it progresses to a chronic pain that was with them every step of the day, and even over night, preventing comfort and sleep. The reality is that our hips are incredibly tough and resilient structures. They are masters of compensation and the work horses of the body. However, long-term misalignment, compensation, or soft-tissue imbalances can have devasting effects that compound over time and can lead to catastrophic pain and disability if not cared for properly. This class is designed as the first, and most critical, step towards repairing hip pain and dysfunction. Jumping straight into long walks, squats, and gym routines to strengthen a painful hip can often lead to more pain than less. Yes, strengthening is an important part of the process, but first it is important to rebalance the fascial tension and joint alignment of the many associated hip structures in order to achieve success in the strengthening department. This class will take your hips through a basic care routine that will serve to improve existing pain, injury and misalignment, generate better tissue balance and joint mobility, and give your hips the maintenance routine that will keep them operating in a healthy way. Prevention is always the best medicine, so if your hips only hurt intermittently, now is the time to start! If you've missed that window of opportunity, don't worry! I'll help you start slow and show you how small improvements can compound over time to profound results!

When we think of yoga, it is often the joints and musculature that the mind associates first. However, did you know that yoga therapy is equally as effective at supporting your internal organs? In a world where digestive and metabolic processes are under incredible strain from stress, exhaustion, toxicity food and pharmaceutical chemicals, postural misalignment, surgical interventions, and more, its no wonder most of us struggle in the poop-department from time to time. The human gut is a vast and insanely complex system and there are many things that can wrong if you are not giving your gut the basic things it needs: nutritious food, proper alignment and internal pressure, an alkalyzed environment, a system free from inflammation, a prevailing neural current of ‘safe and calm’, and regular movement that supports the regulated mobilization of its contents. In this class we will touch on each of these topics and will learn some safe exercises and ‘simple-but-effective’ habits that can be easily integrated into your daily life, and, when repeated regularly, have been shown to create incredible benefits to gut health, immune health, and quality of life!

Do you get knee pain? Pain in the outer side of your hips or thighs? Do your legs and hips feel stiff when you get out of bed in the morning? If so, this class is the perfect solution! Here we will take a deep exploration of our knees and our IT Bands (illiotibial tracts), learning how they function, how they affect each other, and most importantly, how to heal and rebalance them together to create a healthier more comfortable movement pattern that your entire body will appreciate! Through myofascial release, gentle stretching, and mobility exercises we will remove the adhesions that prevent balanced movement, retrain and restrengthen our stabilizing tissues, and create the space and freedom of movement that our joints deserve and need!

'If you seek health, look first to the spine.' - Socrates The human spine is an incredible structure that allows both stability and protection for our all-important central nervous system, but also allows the mobility needed to coordinate and support the movement of all parts of our body. The spine is one of nature's most highly evolved structures, and when properly cared for, is a highly resilient structure that can keep us healthy and mobile for our entire life. However, when spinal tensions get out of balance, things can quickly become painful as degenerative conditions set in, causing life enjoyment to decline. In this class, we look at the natural functions and ranges of movement which indicate a healthy spine, we learn to detect and understand where our spinal tension is out of balance, explore ways to rebalance and repair it's tissues, discs, and nerves, will find relief in the knowledge that even severe spinal damage can be improved or healed, and will learn a simple process of spinal restoration that will help get your spine back on track so you can live your best and healthiest life!

All alignment and posture begins in the feet. Our mobility and ability to move and navigate space also begins in our feet. Our ability to connect with and understand our environment, to coordinate and support our all of the body's joints, to detox and reduce inflammation, to feel grounded and safe, all involve the incredible structures we call our feet. In this class, we will work through a full foot care routine that is suitable and effective for improving most foot ailments and pain issues. We will learn to understand how our feet help us navigate, coordinate, and generate health and stability for our body as a whole. Through strengthening and mobility techniques we will teach our feet to be strong and adaptable. Most important of all, in this class we will learn how to walk! Yes, most of us learned the basics years ago, but understanding the biomechanics and weightbearing options of our feet will dramatically enhance your posture, gait, and effective use of your entire body! When we become more mindful of our feet and how we use them, we become centered, grounded, and in driver's seat as we explore all of life's many destinations!

Do you get pain in your lower back or hips? Pain after a long walk or first thing in the morning when you get out of bed? Do you struggle with pelvic alignment or mobility? Are you looking to improve and protect your posture as you age? If you answered yes to any of these questions, this class is for you! If you get pain anywhere in your lower back, pelvic, or hip regions, this class will show you tested and effective ways to improve the situation and with it, your health! Learn to balance and mobilize your joints in a way that will improve your alignment and posture, and create the environment for healing and productive progress in some of the body's most crucial joints. When the pelvis is balanced and aligned, the rest of the body has an easy time following suit. When the pelvis is out of balance, not only do we experience pain, but also enhanced wear and tear that increases the aging process in the joints we use to keep us mobile and out enjoying life! Join me in this class as we take both a restorative and preventative approach to caring for our SI Joints, Hips, and Health!

Do you get pain and tension between your shoulder blades? Tight shoulders that feel pinchy when you lift your arms up? Do you experience tightness or restriction in your breathing or chest muscles? This class will help with all these things and more! Join me as we decompress and mobilize our thoracic spine by loosening key fascial structures surrounding the ribcage and shoulders, safely introduce new ranges of aligned motion, and nourish our spine to help reduce pain and speed recovery towards movement liberation!

The thyroid gland, a small, butterfly-shaped endocrine gland located just below the adam's apple at the base of your neck, produces hormones that regulate your body's metabolic rate, growth, and development. It plays a role in controlling heart, muscle and digestive function, brain development and bone maintenance, and also plays a large role in our energy, vitality, and libido. When our thyroid gland is struggling we may experience issues in controlling our weight or regulating our internal organs, difficulties sleeping, fatigue, digestive irregularities, cold intolerance, 'brain fog', dry skin, thinning hair, menstrual irregularities for women, low libido, and even depression. Lucky for us, our body is designed in such a way that we are able to access our thyroid glad in a number of ways that affect it's health and ability to repair. In today's class we will learn how to use modern research, yoga, pranayama, and the intelligent design of the body to massage, cleanse, nourish, and move our thyroid and it's associated tissues in a way that helps to improve it's function, as well as it's ability to self-repair and regulate. I invite you to join me on this therapeutic journey and experience the effect of some much needed thyroid love!

Join me online for a deep exploration of our neck and shoulders. Enjoy a therapy ball massage along your shoulder blade and rotator cuff muscles, decompress and realign the cervical vertebrae of your neck, learn chest opening stretches to improve posture and reduce strain and injury to your neck and shoulders, and learn how to gently release your neck in a way that will help to stretch your muscles and ‘floss’ the important nerves that travel from your neck into your shoulders and arms. Experience the neck and shoulder relief and repair that Therapeutic Yoga offers! I look forward to seeing you in class!

In this class we will explore the ribcage, it's attachments, and the fascial network which connects the tissues of our arms, shoulders, and neck into this intricate structure of stability and mobility. With so many different layers of muscle crossing and affecting the balance of our ribcage, it's common to see adhesions running between multiple layers of muscle that can distort our healthy range of motion and lead to compensatory patterns that cause a wide array of misalignments and injuries which can affect our shoulders and arms, our neck and jaw, spine, lower back and pelvis, respiration, and even the alignment of our feet! When fascial forces start restricting movement and creating imbalances in the ribcage, not only will we see the classic signs of impingement, soreness, and cramping in the area between and around our shoulder blades, but also large scale postural shifts which often manifest and pain and injury in seemingly unrelated areas of the body. Join us for this class and explore how to identify, treat, and repattern the sticky areas in your ribcage which may be leading to your pain and misalignment!

Join me as we explore everything to do with pelvic mobility! From our hips and SI Joints, all the way through our pelvic floor and deep core musculature, this class will take us on a journey of pelvic understanding and liberation! Our pelvis is a truly amazing place. It balances and coordinates forces from our spine and ribs above, our legs and feet below, hosts our center of gravity and balance potential, supports our lower abdominal organs and their functions, is a powerful coordinator of a healthy respiratory cycle, and believe it or not, can even have a positive effect on our brain and endocrine regulation! In this class we will explore all of the incredible functions, interrelationships, and mobility that our life has to offer through our pelvis!

Take a moment to image what life might be like if you didn't have the use of your hands and arms? We use these areas of our body all day, every day, and yet they are the areas of the body that often get neglected in our self care routines. That is, until they become painful with tendonitis, arthritis, carpal tunnel, or other degenerative changes and we realize how limiting these conditions can be. In this class we will take a look at the entire arm and all of it's joints to explore the intricate fascial structures that often become adhered and restricted in today's modern use of the body as we repair, regenerate, and ensure that these wonderful hands continue to serve us through our entire life!

How well we breath is how well we live. With a healthy and flexible respiratory process we enjoy higher levels of energy, more efficient healing processes, stronger tissues, improved digestion, immune, circulatory, and endocrine functions, as well as better nervous system regulation and emotional resiliency. But how does one breathe better? What is the 'right' way to breathe? Let this class show you the way! Better breathing is a complex topic requiring coordination, strength, and flexibility in many different areas of the body. In this class we both prepare the body for better breathing by addressing each of these areas, and also explore more efficient processes of breathing through traditional yogic pranayama and bandha exercises. With 25,000 opportunities a day to practice, this class will change the way you connect with your daily breaths and will help you choose the best options to meet the moment to moment needs of your day!

Do you get pain in or around your hips? Are your hips tired or fatigued by the end of the day? Do your hips feel stiff or painful when you get up in the morning? If so, we've got the class for you! In this yoga therapy session we will take a deep exploration of each of the 6 actions our hips make which allow all of the complex movement possibilities that we enjoy everyday. We will learn how to decompress, stretch, realign, and release adhesions or restrictions in the myofascial networks that support and move these powerful joints. This class will offer a complete but safe hip treatment that will address injuries and pain of all kind and will be sure to get your hips feeling great again!