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find your flow

20-MINUTE RESTORATIVE YOGA

Try this practice after a long day, before bed, or anytime you need to release tension and stress. We will use a single setup for four restorative postures.

Props: 3-4 pillows OR a bolster and two blocks, a yoga mat or something to support you as you rest on the floor. Optional: Blanket for warmth and an eye pillow.

 
 

18-MINUTE INTENTIONAL MORNING YOGA

✨BE INTENTIONAL WITH YOUR MORNINGS✨

Set the tone for your day by creating rituals of joy, practicing gratitude, meditating, writing, moving. Use this 18-minute yoga practice to feel grounded and energized for the day ahead.

YOGA FOR SCREEN FATIGUE

This is a short mindful practice for Zoom/screen fatigue. Take your eyes off the screen and stretch out your body to counter exhaustion and body tension from screen fatigue. This practice can be done standing or in seated.

 
 

ENERGIZING YOGA FLOW.

This 20-minute yoga flow will build some heat in your body with some energetic shapes like Wild Thing and Fallen Star Pose.

25-MINUTE YOGA FOR YOUR HIPS

Use this practice to create mobility, relieve tension and tightness in the hips. Connect to breath and pay attention to how this feels in your body.

Props: 2 blocks or thick, heavy books, a blanket to support your knees.

 
 

15-Minute Hands free yoga

This is a standing yoga sequence free from weight-bearing poses (no planks, Chaturanga or Downward Dog!). This is a great practice if your wrists, arms and shoulders need a break, but are craving some movement. Please consult a health care professional before engaging in any activity, especially if you are working with an injury.

GENTLE YOGA POSES TO OPEN UP YOUR HEART

Try these gentle postures to open your heart. Observe how it feels to expand the front body, and create space for deep belly breathing.

Props: Two blocks (or thick, heavy books), a bolster or pillows.

 
 

Building Heat in Sun Salutations

Feeling like adding a bit of heat, warmth, spice to your flows? Check out a few of these options for Sun Salutation A.

  • From Plank, add some knee taps by lowering one leg towards the Earth.

  • Add in a few Tricep Push-ups by hugging your elbows towards your body.

  • Try Single-Legged Chaturanga by floating one leg to a hover. Lower the leg before pressing up into your backbend.

  • From Downward Dog, take a deep bend through the knees into a Floating Puppy Pose. Hold as your contract your abdominals and dig up it finger pads into the floor.

EXPLORING CHILD’S POSE

Child's Pose is said to relieve tension in the back, hips and ankles. While it is often seen as a restful shape, it's important to acknowledge that for some, this pose simply isn't. Exploring variations and using props can create new ways of thinking about postures.

How can we make poses more accessible for different bodies? How do you practice Child's Pose? Is there a pose that feels more restful and comforting to you?

 
 

WRIST STRETCHES

In yoga, we spend a lot of time in weight-bearing postures. Plus, a lot of us experience tightness in the wrists due to being on our devices. Use these exercises to stretch and strengthen your wrists. Work through wrist flexion and extension, add some rotations and shake it all out!

COBRA POSE ON THE WALL

When practiced correctly, Cobra Pose has many benefits, such as increasing strength and flexibility through the spine and stretching out the abdominals. Cobra also builds up our breathing capacity by creating space through the ribs and torso.

Using a WALL and practicing Baby Cobra Pose is a great way to prepare the body for this backbend. Warm up the spine with a few Cat-Cows and twists and see some pointers below:

  • Keep the shoulders soft and your abdominals contracted as you press your chest and head away from the wall.

  • Avoid compressing your spine by keeping your glutes softened.

  • Keep you neck in line with the spine. Resist the urge to look up.

  • Try not to rush! This is usually when injuries happen.

 
 

40-Minute Energizing Yoga Flow

This yoga flow will leave you feeling awakened and energized. Listen to your body, take breaks when you need to and know that you are exactly where you are meant to be today.

Props: Blocks (Optional)

TENSION RELEASE FOR THE SHOULDERS

Try these exercises to release tension and create mobility in the shoulders: Anterior Lift and Lower, Side Bend, Twist, Posterior Side Bend, Shoulder Rolls.

Props: Yoga strap, scarf or belt. Create a loop at shoulder-width distance.

 
 

bound angle pose (Baddha konasana)

Bound Angle is one of my favourite yoga poses. There are many benefits to this shape, such as opening for the hips, groin, and inner thighs. It also helps to stimulate the lower organs, relieving menstrual discomfort. Bound Angle is calming for the nervous system, especially when taking restorative variations. Experiment with seated, supine and use props to find an option that best serves you.

Props: Yoga mat, 2-4 pillows and/or blocks, wall or door

THE MOON SALUTATION

The Moon Salutation is a soft, slow and cooling practice to quiet the mind and turn inwards. Link your breath to each movement, and bring your awareness to the sensations and feelings that arise.

Props: Yoga Mat and Blocks (optional)

 
 

WALL YOGA FOR TENSION RELEASE

In this 8-minute yoga practice, we use the wall as a prop for Downward Dog and Half-Triangle Forward Bend. The wall creates greater ease and accessibility by taking pressure off our wrists, allowing us to explore new depths of opening and spaciousness in the body. Try this if you are experiencing tension in the spine, shoulders, hamstrings, and/or calves. Suitable for all levels.

Props: A wall or door, and a yoga mat to ground your feet.

LEGS UP THE WALL

Legs Up the Wall (Viparita Karani) is the ultimate yoga pose to release tension and stress. By allowing our body to be fully supported in this inversion, we signal to our brain that it is safe to move into a restful and calm state. Practice this pose before bed or whenever you need a moment of pause.

All you need is a wall, door, or headboard to support your legs, and optionally, a blanket or cushion to support the lower back.

 
 

Full Body Yoga Flow

Work your entire body in this 30-minute fiery yoga flow.

Suitable for practitioners who are familiar with foundational yoga postures and Sun Salutations.

30-Minute yoga flow

This 30-minute yoga practice will leave you feeling energized! We will gradually build our sequence of poses in between flows.

Suitable for all levels. Always listen to your body and modify according to your needs.

 
 

YOGA FOR YOUR HIPS

This gentle 30 minute practice will create release for the hips, a common area of tension and stress.

Props: A yoga mat and one pillow. Optionally, you may use one block or thick, heavy book as support.

15 mINUTE rESTORATIVE yOGA

This short 15-minute Restorative Yoga practice will allow you to connect to your body and mind to prepare for a relaxed state and restful sleep. Sink deeply into each posture to relieve stress and tension.

Props required: 3-4 pillows, 2 blocks (or a few thick, heavy books), a blanket, and optionally, an eye covering (a small towel or eye pillow works great).

 
 

YOGA FOR ANXIETY

This 20 minute practice will guide you through gentle yoga postures with intentional focus on breath and body sensations. We will activate our rest and digest part of the nervous system to melt away stress and elevate calm in our body and mind.

work from home yoga

Whether you are working from home or spending many hours sitting down, this practice can benefit you. We will target common areas of tension, including your head, neck, shoulders, chest and hips. No yoga mat required!