No props

Class notes:
1. Seated neck stretching (1) place left hand on head toward right ear, gently draw head to left, (2) slowly flow it out, lowering to left and back to center, (3) draw head to left - gently rotate neck so gaze goes toward left arm pit, continue to rotate in and out, option ...

Prop: magic circle

Class notes:
1. Standing with circle (1) circle in hands - step back to reverse lunge on right, extend arms; step forward, bring circle to chest, (2) add pulse into circle when arms extend and when elbows bend, (3) hold lunge - lower and lift arms, add pulse when arms lift and...

Prop: ball

Class notes:
1. Supine abs with ball (1) ball in right hand, arms to T, chest lifted - single leg stretch legs, pass ball behind bent knee, legs meet in table top, arms to T, repeat, (2) double leg stretch legs, pass ball behind knees when knees are bent, open arms to T as legs reach ...

Props: light set of weights

Class notes:
1. Warm up (1) cat/cow, (2) move in little clockwise circles around wrists, reverse direction
2. Forearm bird dog right (1) right forearm on mat, parallel to front of mat, left hand on mat to the left of right hand, right knee on mat, extend left leg and ...

No props

Class notes:
1. Warm up (1) flow mermaid right and left, (2) interlace fingers - press hands forward and round spine; lift arms to ceiling and re-stack spine
2. Seated abs (1) knees bent, feet on mat, hands behind thighs - roll back to c curve, return to seated, (2) extend arms - add re...

No props

Class notes:
1. Warm up (1) standing breathing with hands on ribs, (2) flow arms overhead and back down by hips, (3) add rotation side to side when arms lower
2. Plank (1) hold plank - alternating tapping knees toward floor, toes stay on mat, (2) tap both knees down toward floor, (3) fo...

Prop: resistance band

Class notes:
1. Warm up (1) standing facing front of mat, hands to ceiling - open to cactus arms with thoracic extension, return hands over shoulders, repeat, (2) add roll down
2. Standing lunges with band (1) band just above wrists, extend arms in front of shoulders, palms...

Props: light set of weights

Class notes:
1. Warm up (1) seated in criss cross position - flow mermaid right and left, (2) add flexion forward when moving side to side, (3) cat/cow, (4) tuck toes and draw clockwise circles with hips moving in a circular direction over wrists, reverse direction
2....

Props: light set of weights

Class notes:
1. Warm up (1) standing at front of mat, place hands on ribs - gentle breathing, (2) roll down
2. Standing lower body (1) reverse lunge on right side, send hands overhead as leg steps back, (2) hold lunge - hinge forward and re-stack shoulders over hips, ...

No props

Class notes:
1. Standing lower body (1) feet parallel shoulder width distance - squats, (2) add alternating leg lifts when standing, (3) add rotation toward lifted leg, (4) hands behind head - hinge forward to L shape in body, return to standing, repeat, (5) hinge forward, extend arms, ...

Props: light set of weights, ball

Class notes:
1. Bridging with ball (1) ball between thighs, feet parallel - articulate lower and lift, (2) add 3 pulses into ball with legs at top of bridge, (3) hold in high bridge - halfway hip dips with pulse into ball at top of bridge, (4) hold in high bridg...

No props

Class notes:
1. Side lying on forearm, right (1) extend top leg (left leg) - lower and lift leg, (2) sweep leg forward and back, (3) point toes - draw circles in one direction, reverse direction, (4) bend both knees - clam shells, (5) lower head onto mat, bend left knee and let it rest ...

No props

Class notes:
1. Standing warmup (1) hands to ceiling, grab left wrist with right hand - lateral flexion to right, (2) move back through center - grab right wrist with left hand, lateral flexion to left,(3) cactus arms, extend spine; hands overhead, re-stack spine
2. Standing lower body ...

Props: ball

Class notes:
1. Warmup with ball (1) seated on mat, knees bent, feet on mat, place ball between thighs, hands behind knees - roll back halfway and re-stack spine
2. Bridging with ball (1) ball between thighs, feet parallel - articulate lower and lift, (2) add pulse into ball x3 when ...

Props: light set of weights

Class notes:
1. Warmup (1) cat/cow, (2) add a press back to child’s pose when spine is rounded, (3) find neutral table top, move in a circular motion around wrists, reverse direction
2. Plank (1) pike - peddle feet out, (2) flow plank to pike, (3) 3 legged plank to pi...

No props

Class notes:
1. Supine abs (1) right knee bent, left leg extended, hands behind head - lift chest, draw left knee in; lower head, extend left leg, (2) add rotation toward left knee when chest lifts, (3) extend left leg, hands to ceiling - lift chest, lift straight left leg, reach hands ...

Props: resistance band

Class notes:
1. Standing with band (1) place band just above knees, feet parallel, keeping tension in band - squat, (2) hold squat - walk it out side to side, length of the mat, (3) add on - walk out to left, stand on left foot, extend and lift right leg, walk out to right...

No props

Class notes:
1. Side lying left (1) bend bottom leg (right), extend top leg (left) - rainbow top leg forward and back, (2) make rainbow smaller and smaller, (3) little circles in one direction, reverse direction, (4) top knee bends, lower and lift top leg keeping shin parallel to mat, (...

Props: light set of weights

Class notes:
1. Warm up (1) flow plank to pike, (2) add bend in knees when in pike
2. Standing lower body (1) hands behind head, feet parallel shoulder width distance - squat, (2) add alternating lift of leg when standing, rotate towards lifted leg, (3) standing, exte...

No props

Class notes:
1. Warmup (1) feet parallel, shoulder width distance - roll down
2. Plank (1) walk it out to plank, return to standing, (2) add push up when in plank, (3) hold in plank - press back to pike with bent knees, return to plank, (4) hold in plank, heels to right, toes to left, s...

No props

Class notes:
1. Warmup (1) flow mermaid right to left, with forward flexion when moving side to side
2. Side lying right (1) both legs straight, top leg (right) lowers and lifts, (2) hover right leg - lower and lift bottom leg (left), (3) connect feet - both legs lower and lift, (4) hov...

No props

Class notes:
1. Seated abs (1) knees bent, feet on mat, hands behind hamstrings - roll back halfway in c curve, return to seated, (2) roll back halfway and hold, reach arms forward - continue moving forward and back keeping spine rounded, (3) genie forearms, twist to left, lean back, re...

Prop: magic circle

Class notes:
1. Standing with circle (1) hands to outside pads of circle, arms in front of shoulders - reverse lunge right, (2) hold lunge - little pulses in legs up and down, (3) add pulse in arms, (4) straighten right leg, hold lunge - hinge forward, lower circle to shin, li...

Props: two gliders - if you don't have gliders, two paper plates on carpet or two towels on hardwood work as well!

Class notes:
1. Standing lunge with glider (1) left foot on mat, right foot on glider (on floor) - bend left knee, send right leg back, return to standing, (2) hold lunge - scooter ...