30 Minute Tension Release

Focus on releasing tension and increasing mobility, specifically for the neck, shoulders and upper back while exploring a deeper release through a longer exhale. Closes with a restorative posture for further shoulder release and relaxation. Bolster or pillows suggested.

Embodied Mantra Meditation

A meditation or a prep for a longer meditation inviting you to explore imagining implanting a mantra into the body.

Meeting Difficult Emotions with Movement, Breath and Visualization

Support yourself to move through challenging emotions by moving your body intuitively, breathing with a visualization and letting the mind settle.

Yang/Yin: Root to Rise

Explore your body's relationship with the ground in strengthening standing postures and yin poses to relax the nervous system and find ease in effort. Intended to help you practice feeling calm and connected to yourself and the present moment before moving into potential.

Ground to Grow into Possibilities

Learn to soothe the nervous system through breath, grounding techniques and full body movement so you can feel centered, calm and mindful as you move forward into the possibilities of your day.

Warm Up With Your Why

Movement to warm up your body in cooler weather or to prepare for the day while focusing on intention to hold gratitude for the reasons you show up in your life.

Vata Balancing

Ayurveda, the sister science of yoga, views anxiety/ over-worry as an imbalance of a quality called "vata". Related to air and ether, imbalanced vata creates turbulence, distraction and a lack of ground, while balanced vata enhances vitality, personal power and presence. Enjoy this gentle movement and breath experience to feel peacefully alive.

Gratitude Meditation

Cultivate a sense of appreciation through the breath and imagery in this 10 minute sit.

Strength Training with Weights

A 20 minute sequence featuring a full body workout utilizing weights. The invitation is to repeat these exercises for one or two more sets, 2 or 3 times per week.

Begin with Gratitude

A practice that begins 30 days of gratitude, OR any day, week, or month of your choosing. Start with journaling gratitude, followed by a breath technique and a brief warm up to embody appreciation before shifting into other forms of movement and daily tasks feeling more content with what already is.

Rejuvenation & Restoration: Reorient to Center

Warm up, strengthen and restore in a full body experience designed to help you move away from distraction and back to what matters most. This practice closes with a few restorative postures using a pillow or a bolster and 2 small blankets.

Slow Flow for Core & Grounding

Awaken the muscles of your center with a sequence that stays close to the floor as a centering experience for the mind.

October 2021 Workshop: Easing Tension in Body & Mind

A 90 minute experience intended to empower you with physical practices, breath techniques, mindfulness and a meditation to soothe and calm overwhelm, chronic worry and tension.

Movement and Mindfulness

A slow flow matched with an intentional, balanced breath rhythm tethered to a focused mind blend to create the potential for a meaningful closing seated meditation. The ultimate in relaxation in aligned (sometimes strong) action.

Ten Minutes to Calm

A slow and rhythmic flow through repetitive movements and the breath known to create a grounded flow in the body and mind.

Morning Ritual for Grounded Calm

A brief seated practice featuring tension release, a breath visualization and technique to start your day soothed and centered.

Relieve Anxiety with Focus Skills

A brief seated practice featuring plenty of accessible skills to focus the mind away from worry. Explore a breath visualization along with hand movements, then, the introduction of mantra repetition matched with additional simple hand gestures.

Tend to the Upper Back

A 25 minute movement practice to help with upper back/neck discomfort due to computer posture strain or recurring tightness/weakness of the muscles involved. Perfect for a short break in the day.

Yang/Yin to Release Habitual Tension and Relax Deeply

Sometimes stronger (yet comfortable) movement is what we need to be able to slow down and really rest. Explore postures to strengthen, legs, core and arms, and then stretch, breathe and move into deep restoration.

Contemplative Flow: Receive What You Need

An opportunity to reflect on what you'd like to receive more of, and what you'd like to offer to someone else through your earnest practice. You'll be invited to weave your intentions through a rhythmic, moderate flow designed to increase mobility, strength and flexibility.