This week I’ve been exploring the bones of the skull and how they translate through the rest of the body. So we start at the other end, with the feet. Small shifts of weight to the edges, the balls, the heels. Then we notice how each one travels all the way up, even into the jaw. Nothing moves in...

We start standing and look for one quality before anything else: smoothness. Weight gliding side to side, arms moving like there's water in front of you, energy drawn up through the spine and sent back down into the earth. That sense of glide sets up everything we do with the roller.

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This is a quick one designed to do exactly what it says — pick you up and move you on. The whole thing is done on the exercise ball, which adds an element of balance and instability to movements that would be ordinary on the floor. We work through seated balancing and pelvic circles, side bends, ...

This one opens with something most movement classes never touch: the shoulder blades as independent, weighted, moveable objects with their own relationship to the ribcage and spine. From there we go into face and jaw tapping and massage — unusual until you feel how much tension lives there and ho...

This is a full Pilates mat class done entirely on the bolster, which changes everything about how the exercises feel. The bolster creates extension through the spine, opens the chest, and lets the body work in ranges that the floor doesn't allow. We open with shaking and spinal warm-up before mov...

The block is back, and this time the focus is balance and core strength — two things that are deeply related and rarely trained together. The standing work on the block asks the small stabilizers in the foot, ankle, and hip to actually show up, which changes how the core engages. When your base i...

This class has a particular quality to it- less about working hard and more about finding the current and letting the body move through it. We open the chest and arms with Spiral Palm qigong, then the small ball comes in as a precision tool for spinal decompression, hip and sacrum release, and ab...

We start standing with a shoulder and spine warm-up, then spend real time on a subscapularis release — the internal rotator that lives between your shoulder blade and rib cage, and is often the hidden source of shoulder restriction. Once that's open, everything else in the class benefits from it....

Qigong to open, then a yoga block turns up the heat — hip flexors, stability, abs, and scorpion push-ups

We open with qigong — separating clouds, lung form, teacups — and then the block comes out and it gets interesting. Standing single-leg work on the block challenges your hip stability in ways...

This short but challenging free weight workout is phenomena for building up muscle and strength in the arms, legs, and core

Get your arms and shoulders toned with this short workout with free weights. You can use whatever weight is right for you, or even no weights at all…for now.

This class starts with about 20 min of nervous system regulating qigong and continues with some POWERFUL hip and leg strengthening. What’s the connection? In Chinese medicine, the nervous system (spinal cord, brain, and neural network) are related to the Kidneys. Kidney energy is like deep roots...

This class will take your through some stretches and strengtheners to activate, challenge, and organize your hips and legs

This class is amazing to opening the hamstrings, hips, and shoulders, and to challenge the whole body in a new way. Changing orientation from mat to floor is a new level of feedback

Revitalize your fascia in this 30 minute full body sequence. We’ll massage legs, loosen up the spine, and bring the core to the party!

Use any size weights you like. I have a set of manageable 3-pounders and some challenging 12-pounders! Push yourself just a bit but, as always, safety first!