Energize!

A quick and dynamic standing sequence featuring heel raises, squats, arm swings and shoulder rolls to wake up the body and mind.

Lift, Lengthen, Strengthen

A full body practice that focuses on posture and the alignment of the spine throughout. A breath technique brings further awareness to the body's central column; perfect for enhancing posture and spinal health.

Post-Travel Practice

A 25 minute sequence to relieve the stiffness and soreness we can feel after long travel days through strengthening glutes and upper back to counter the over-stretching these areas experience through large bouts of sitting.

Move Before You Think

Explore how gentle, rhythmic movement can assist in calming the nervous system, slowing the breath and relaxing the body, Practices like this one, over time, can help to heal an anxious mind and body.

Refresh

An emphasis on cooling breath, fluid, full body movement and deeper stretches on the ground for hips and hamstrings round out this summertime practice.

A Practice for Gardeners!

A few postures to relieve sore backs, hips and legs after a long session in the garden (or anytime you've been working around the house, and your body is feeling the effects).

What Do You Need?

An invitation to support yourself deeply as you experience a sequence meant to enliven and rejuvenate, and then to restore and rest.

From a Busy Mind to a Quieter Mind

A deluxe practice including a breath technique and movement meant to engage and soothe a busy and distracted mind.

Yoga Nidra for the Over-Active Mind

A 20 minute guided meditation inviting you to lie down comfortably, engage in a body scan to relax deeply and explore imagery to settle the mind.

Moving and Releasing Anxiousness

Gentle, rhythmic movements encourage the breath to deepen naturally, allowing the body and mind to calm and feel prepared for a "three part breath" technique for increased relaxation. Use frequently to settle the nervous system often.

Enhanced Focus and Presence

This 75 minute full body practice begins with a mental alternate nostril breath technique for calm and focus and continues to invite alternate movements for alternate sides of the body with the intention of fully engaging the mind and drawing your attention to what is happening right here, right now.

Getting Unstuck

A few invitations to challenge ourselves in a warming practice that includes therapeutic skills for moving through turbulence, emotional upheaval and burnout. Expect an invigorating experience to help you release what may feel heavy.

An Exploration of Balance

In our March workshop we explored an idea of "balance" that invites us to move, breathe and meditate with the intention to better hold and accept all aspects of who we are as we hold so many aspects of the human experience in the world now.

Alignment, Attitude, Action

Explore approaching your practice by aligning body, breath and mind, choosing an attitude to bring to the movement and from there take inspired action!

Rejuvenate, Restore and Reset

This class invites you to release and renew through full body movement followed by 30 minutes of restorative shapes and relaxation. Perfect for a reset!

Pour Back In

If you've been offering a lot of your energy out into the world and operating on empty for a while, this practice is intended to help you pour back in with the help of nourishing breath, expansive moderate movement and deep rest.

Deluxe Nervous System Balancing

Every aspect of this practice is related to balancing your nervous system including alternate nostril breath, joint mobilization, strong muscle engagement for the purpose of eventual relaxation in restorative postures. Suggested prop: bolster or pillows, Spotify playlist: Mantra from the lisaddumas account.

Moving Toward Calm and Peace

Experience how moving in rocking, rhythmic ways along with your breath can be a calming experience for your body and mind and how present-centered awareness is a balm for states of anxiety or over-worry.

Stress Healing

Mindful movement matched with a supine or seated body scan to melt tension of the body and mind. An ideal practice for anxious days.

Standing Strengthener

Free the joints, warm the muscles and strengthen hips, core and upper back with a short standing sequence to invigorate, uplift and ready your body for the day to come.