Continuity Flow: Continuing to explore the continuity between our feet and our core as we re-animate our peripheral intelligence. We explore how when the periphery is wakeful and participating, the ‘core’ at the centre doesn’t have to overwork. We play with different movement qualities and balance. Waking up our feet changes everything about the way we move. Enjoy exploring how!

Our core begins in our feet: A practice exploring the idea of ‘whole body core’ using our feet as a gateway to explore integrated movement dynamics. We look at how our belly can stay soft and responsive in its strength, with a particular focus on a facial organ called the mesentery: a key part of our gut brain that gives a sense of how we feel about what we are digesting (food, information, experience etc). Waking up our feet really does change everything about the way we move. Enjoy!

Front & Back body integration for inversions: In this practice we explore the integration of the front and the back body from the perspective of two pairs of bones. The sternum and xyphoid at the front, and the sacrum and tail bone at the back. We explore the tail bone/xyphoid rhythm, and how attuning to their relationship we can find a sense of spacious support, which we then explore through inversions (dolphin/forearm balance). There aren’t that many inversions in the practice, but this enquiry really supports finding balance in inversions which you can take into your own explorations.

Soft Power: A practice exploring the gentle undulation of the central spine as a barometer through which we can measure accessing our power and strength whilst maintaining spaciousness at the centre. A flow that begins slowly with a long supported bridge and builds into a strong flow with options for balancing (on one foot/in an arm balances) and attuning to the ongoing fluid movement at the centre to support us in our understanding of stillness.

Hip Flow: A practice exploring the relationship between the pelvis and thigh bones, how they can move in a differentiated way, and also as more of a unit, all woven into a flow that builds from the ground into a powerful sequence including standing balances and an arm balance if you wanna.

15 minute shake & flow: A short movement snack with just enough time to shake things up in order to settle down into presence. Starts with a shake out, some fluid spine work, and a mini flow to bring awareness and strength into our legs and hips before settling down in child’s pose and a brief sit to close.

Vibrational Tune Up: A practice attuning to the foundational movement pattern that lies underneath all others - vibration. Through a series of practices we find our way into sensing into vibrational resonance within our bodies, with a particular focus on waking up sensitivity through our skin. Starts slow and moves into a flow sequence that builds a bit of heat and then comes back down to the ground for some yummy floor work before resting.

Feet as proprioceptive antennae: A practice dedicated to attuning to the proprioceptive intelligence of our feet. Wakes up through the feet in a variety of ways and plays with different movement rhythms and textures. We play with moving weight through different surface areas of the feet and explore what it feels like for our feet to instigate whole body movement. Closes with a yummy supported bridge sequence.

Space to Breathe: Exploring the world of our ribs, and how attuning to this beautiful architecture can support our understanding of rythms: both beneath the surface (lungs, heart, diaphragms) and beyond in the world around us. Starts slow finding somatic ways into knowing our ribs and builds into a strong flow weaving twists, backbends, balances before closing with a supported bridge.

Sense into fullness: A short movement practice to attune to the sensation of fullness through a variety of pathways: Breath, movement, awareness. Moves around the mat playing with texture of movement, the substance of space, and an all rounder flow with a fun little rolling bridge type situation towards the end.

Limb integration mini flow: A movement snack exploring how our arms and legs communicate via the centre. We explore the symmetry and asymmetry of the limb patters and how complexity of movement is a layered, ongoing discovery. Mostly a floor based flow with a little standing exploration towards the end, before closing with a seated forward fold and a mini meditation.

Attuning to INformation: In a world of information overload, how can our practice create a context in which we cultivate our capacity to attune to the inner information that is flowing forth within? In this 90 minute practice we play with this gentle inward turn, through a slowly unfolding practice that brings awareness to the intelligence centres along our axis: brain, heart and gut.

Integrate Opposite Forces: Sneak into a strong practice that explores the foundational movement principle of yield. How can finding an integration of opposite forces offer us choices? To rest, to move, and how do these opposite qualities exist within each other? A slow and strong movement exploration. Enjoy!

Moving from the Middle: This practice explores the navel radiation movement pattern that provides support for our limbs to connect through our centre as we move. Move through a balance focused class as we explore different ways of moving from the middle, differentiating and then integrating our six limbs to our core.

Rhythms of Balance: A practice exploring the relationship we all have to the earth and sky via our sense of balance. What is the sensation of balance? What is the rhythm of balance? How does challenging my balance magnify that rhythm so I might notice it's more subtle expressions in less challenging places? Props: Blocks / Bolster or any items that can support you in a balancing practice.

Gentle flow & restore: A slow and nourishing class for when you need something restorative with just a touch of movement sprinkled in. Tuning into the slowness of our bones, the earth, and the ground. Props: Bolster, blocks, blanket or similar items.

Integrating through the centre: Short and sweet movement exploration focusing on the skull and pelvis and how they meet through the axis. We start with a short somatic meditation finding our sense of centre and then play with a challenging balancing flow, with options for hand balancing and a lovely rest at the end.

Skin Intelligence: A practice exploring the intelligence of our outermost boundary, our skin. The resilient and sensitive fabric that provides containment for our form and is in direct relationship sensing the world around us. Move with a sense of continuity and flow, and explore what it’s like to initiate movement from the outermost, and how this reflects and relates to the innermost.

Sand shifting: A practice exploring the sensation of weight shift, building movement slowly from the ground into a well rounded and powerful flow incorporating balance, momentum, strength and steadiness.

Innate Knowing: A practice exploring the sensation of innate knowing. What does it mean to connect with a visceral intelligence that is simple and profound? How can attuning to this felt knowing invite contexts for presence and connection? A practice that begins slowly and plays with harnessing energy and then getting out of the way as we explore clarity of direction and freedom through movement. Builds into a strong flow and closes with supported backbends. Props: 1 block / rolled up towel

Clearing flow and stillness: A practice to find clarity and stillness. We begin slowly, shake things out, and then work into a powerful flow cultivating strength and steadiness in the legs to find a sense of clarity in our connection to ground and cultivate apana vayu (the energetic downward flow). Closes with a long rest and one of my favourite mantras.

Handstand Practice: A short and sweet handstand practice for when you want to get upside down. Works through some wrist warm ups, a little bit of flow to activate legs and find integrated tone, some whole-body-core work and handstand holds at the wall to finish. Happy Handstanding!

Gentle shake up & release: A short and gentle practice to shake things up and shift stuck energy. Helpful for moving things through, processing, and releasing pent up stagnation or agitation, so that you can soften and release. Shake it out and rest in pockets of stillness for an energetic refresh in a short amount of time.

Mini power flow: A 15 minute movement snack that gets going straight away building into a mini power flow with opportunities to balance, shake things up, ground with standing postures and build strength through your legs, and if you like, opportunities to practice handstand. Find a sense of strength at your centre, and to drop into a continuous flow.

Gentle Balancing Flow: A practice that builds gently from the ground into contra lateral integration through the front and back body, with a focus on slow transitions and gentle articulation of strength.

Cultivate Compassion: A practice focusing on finding diagonals and fine tuning our contralateral movement, in order to support a return to a sense of centre. We start slowly finding diagonals in a variety of movement contexts and then move towards backbends across diagonals, with balancing postures and side body openers to find a sense space and length dotted throughout. We close with a mantra for compassion.

Wholeness comes from wholeness: A quiet and simple practice for your to attune and receive. Starts slowly with spiral movements on the ground and opens into a gentle flow exploring a sense of fullness in movement, and contemplating an ancient poem that is said to hold the power of allll of the teachings within it.

Clear away the dust: In this practice we explore movement through the side seam of our body, as well as spirals - from micro to macro structures. We start on the ground and unfold slowly into a varied flow that moves around the mat and cultivates space and strength. Through breath, movement and a shift in awareness we play with clearing away the dust to attune our perception and receive presence. Please begin this class lying down in a comfortable way.

Grounded & Strong: This practice is slow, grounding, strong and quiet. With minimal instruction, we move through a balanced sequence with slightly longer holds to cultivate steadiness, slow down, find our strength and gather ourselves energetically. There are options to take inversions throughout which you can modify as you please, and key philosophical concepts are explored in a felt-sense way. You might want two blocks to hand.

Soothe your Nerves: In this practice we tend to our nervous system by working directly with he nerves, using a range of different pathways of release and containment. We begin with a basic orientation and grounding, and chant to call in the Goddess as our capacity to navigate challenge and move through density towards spaciousness and wisdom. We then open into some somatic floor work gently open into a nerve flossing sequence before finding rest. The chant at the end of this class class was cut off due to some tech issues, so I have added the Goddess chant for Durga in the recommended videos below for you to close your practice if you wish.