Sacred Flow is our signature vinyasa practice. Move at a steady, breath-oriented pace. Integrate anatomic cues and touches of breath & energy work. While each class is different - the practice always progresses to deeper or more complex shapes but is taught at an "all levels" pace.

As we shift gears into the start of Fall, this practice gives us a steady introduction to the seasonal element of Metal and it's analogy of "structure" and "stability". Using Traditional Chinese Medicine and it's centering of nature as our guide, this class is designed to motivate us to find sta...

Based on principles of Chinese Medicine theory, this practice is crafted for summer and or anytime we need a boost of "expansion", to create space in our bodies or to tap into the playfulness of our practice. We'll work through the side body (wood element and meridians) to nourish the fire energ...

In this 60 mins flow you'll work through the foundations of crow & Tripod headstand.

Wanna tackle wheel pose this year? Or just feel your body could really benefit from opening the neck, shoulders, psoas and heart space? Join Annelise for this mini-sacred flow that leads into deconstructing wheel using props and potentially even your furniture to help. Music for class: https:...

Joy is our inherent way of being and while it's natural to sometimes want life to bring us joy - there is power in understanding we are ALREADY joyful beings. This practice is about waking up the muscles and movements we sometimes forget about as a way of embodying our "wholeness". We'll work i...

Insert your own magic with this practice that honors the way life slows down on rainy days...like a wise "time out" in our week that nudges us to take stock of where we are and what we need. This class works into eagle arms, cactus arms and the space of the hips for a nice balanced dose of "Hear...

Today you'll have the chance to explore shoulder pressing pose which is an arm balance that many others build off of. To get there we will enjoy shoulder/chest opening as well as hip opening. We close with a little pranayama for the parasympathetic nervous system. Have two blocks for class!

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Join Malerie for an energetic short flow exploring balance and focusing on staying internally centered even when the scale tips! Blocks are optional.

https://open.spotify.com/playlist/52iiObZMGrYpVvtOZ0JT4W?si=1a6426cf9889482f

We know that breaking things down into smaller chunks makes them more manageable, less stress inducing and provides a sense of accomplishment and we do it all the time to our benefit. Yet when it comes to our lives most often we do anything but stay present which is the smallest amount of time. T...

Today's sequence is steady, sustained and standing. We are focusing on endurance in the legs, calmness of the breath and the capacity to stay still. It's the perfect class if you've got a headache or you're needing to stay off your wrists. No props needed but have some wall space.

https://open....

This practice is all about the lungs and pranayama. We'll move through a series of side bends through practice and close with pranayama before savasana. Grab two blocks and a blanket for class.

https://open.spotify.com/playlist/3OXrg1CbnGU2K2FdulXwdK?si=afy0KwrUQ96WuLr7Wm7OxQ

A slow mindful approach to accessing the upper back and shoulders. There may be intensity as this area of the body is often neglected but we will take it slow. Grab two blocks, a blanket and some wall space for class.

https://open.spotify.com/playlist/0A44brC0Va3mPpIB5zfzUI?si=ajSAnGdDQoCKVfTdh...

This 30-minute practice is about bringing awareness to the "space between." We'll work with the idea of spaciousness as we move to or towards Urdhva dhanurasana, Wheel Pose. Grab two blocks.

Playlist:
https://open.spotify.com/playlist/1H7fJYxqrVzgSRMWb7AC2P?si=974e01a4136f40b8

"You have survived 100% of your worst days." In this 30-minute practice, we'll tap into our own personal power as we work to or towards Revolved Side Angle (Parivrtta Parsvakonasana). Grab two blocks.

Playlist:
https://open.spotify.com/playlist/7tMPncfXzKs9mlJlzdJVhy?si=6cef2351bbd147da

Our natural state is to be open. In this 30-minute practice we'll work to or towards Dhanurasana, Bow pose as we tap into the energy of "opening." Grab two blocks.

Spotify playlist:
https://open.spotify.com/playlist/6GntnSo4AFpEhx20C5rjZB?si=ebe8d1b5e8344545

In the modern, computer-based lifestyle most of us live - our upper body is overused but remains weak...it's a combination of sitting, computer work, posture and our ability to do these things mindfully that keeps the upper back and chest muscles weak, tight, and chronically stressed. Today's cl...

A lotus inspired flow around reconizing muddy parts of our past that helped anchor us into the person we are now. Expect the lotus mudra and options for half lotus woven through the sequence. Optional blanket for class.

https://open.spotify.com/playlist/5y8mSIPNMPm6QNpSyo50mL?si=_KPiuKQHRHGe837E...

In this 30 minute practice, we'll use the breath to ground into the present moment and rise in our power - we'll move our way to or towards Hand-To-Big-Toe Pose, Utthita Hasta Padangusthasana. Grab two blocks.

Playlist:
https://open.spotify.com/playlist/7tMPncfXzKs9mlJlzdJVhy?si=d174a2319fff44a0

Want a practice that moves but also gives plenty of opportunities for rest?
This is for you... this practice is one of building trust as we move into wheel.
Have two blocks, a bolster, and a bit of patience.
Music for class - https://open.spotify.com/playlist/5bZFvqDE4YbsjyO9yey0eT?si=add84...

Ganesha infuses our practice today with his mudra and mantra. Let's tackle those obstalces that prevent us from trusting ourselves. No props required but blocks are optional. Music for class - https://open.spotify.com/playlist/7xHNjK3116jYIPmfpbtMUy?si=cpIuLiOLSr-Y9da6LsvZlg

In this 30-minute practice, we'll tap into the power of gratitude as we move to or towards Urdhva Dhanurasana, Wheel Pose. Grab two blocks.
Playlist link:
https://open.spotify.com/playlist/7tMPncfXzKs9mlJlzdJVhy?si=e30b69a339364579

Pratyahara is a bridge between the external and internal. The act of turning in is just that... active - arguably more active than getting absorbed by the external world. Today we are taking action and choosing to draw inward for protection, fortification and peace. No props needed. Music for cla...

Stepping into the weekend or a bit of free time? This practice is about "PRESENCE" and our ability to stand tall & firm in the moment in front of us. We'll work to tone, strengthen our backs and open the front heart, pelvis, and thighs. Grab a strap or towel and two blocks as well as a bolster ...