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MOVE
Unfurl: 10 minutes of restorative before unfurling into a steady flow that moves from the ground into standing with twists and triangle variations, and builds some heat as we challenge balance and proprioception in down dog explorations. Settle into stillness with seated forward folds at the end followed by a delicious rest and a little bit of chanting to close. Props: Bolster, block, blanket, strap if you have, you can improvise or do without as well.
Full body tune up: My current go to faves for a full body wiggle! Low impact and yet strong and satisfying, fully following what feels delicious. Ongoing, fluid motion in lots of different directions and with tons of variety. Starts with an upper back and side body release over a bolster and opens into a full body wiggle that cultivates a sense of inner coherence, continuity and presence. Yum.
Practicing Stillness: A restorative/yin practice to support the possibility of fully resting into stillness. We move through fully supported front body openers, side body releases, pigeon pose, wide legged forward fold and sit at the end. It is a nourishing practice that supports an exploration of rest, stillness and awareness.
Rest into Flow: Pure nurturance. This class starts off with some restorative postures and then sneaks into a delicious, well rounded movement practice. It is one of my absolute favourites: slow, steady, utter nourishment for your nervous system, delicious movement explorations and really honing our capacity to attune to presence. Props: Anything resembling a bolster, blocks, strap, blankets - get it all! I do give options for no props so don’t let a lack of props hold you back! I highly recommend practicing using the suggested playlist below.
Fluid Nourishment: A class for when you need to be completely nourished by your movement, this fluid, yummy flow will help you to remember your innate creativity, and will bring you into a place where you can rest and refuel in stillness at the end. A highly nourishing practice.
Yummy shoulder & spine release: One of my favourite ways to release my shoulders and upper back. We will work from a cross legged seat for a section of this practice, if you are uncomfortable sitting on the ground, you can also change this to sitting on a chair and working with a table in front of you, or you can elevate your seat with a block or firm cushion. Props: A few blocks or books.
Multi Dimensional & Omni Directional: An explorative movement experience looking at the multi dimensionality and omni directionality of how we are built and how we can move! Starts slow and unfolds into a playful and challenging flow to keep your tissues intrigued and curiosity sparked!
Wake up and flow: A varied full body flow that gets everything moving and ready for the day ahead. Move from the ground into standing warrior sequences, twists, side body openers and a lovely rest at the end. A delicious, simple and steady practice to get you embodied and clear for the day ahead. 37 Minutes.
20 Minute movement snack: Let your mind rest as you attune to movement, sensations and presence. Revitalise your whole body with neck, shoulder and spine releases, a little bit of flow, a little bit of strength, some forward folds and a micro meditation to close.
Follow your feet: A varied practice that explores and wakes up the antennae for movement that are your trotters! Move into a footworky fun and creative flow and play with inversions at the end if you like to see how your feet play a big part in getting upside down. Treat your feet to attention, nourishment and challenge and feel the ripple affect through your whole body as you practice.
Hand balance flow: A short, strong, varied practice with less instruction and more flow. Explore weight shift in side to side plank variations, play with crow pose, handstands and some stretchy standing flows before closing with some hip strengtheners and releases. Check out the suggested follow on practices to build this into a longer, fuller practice.
Honouring our tiredness: Sometimes all we really need to do is honour the fact that we are really tired. In this class we spend 15 minutes simply resting in 4 restorative postures, and work with breath and visualisations to honour and release fatigue. Props: Bolster or two sleeping pillows, a blanket or two and possibly a block will come in handy if you have one available.
Journey to Handstand - Legs: A practice designed to help you develop strength and awareness in your legs to help navigate standing on your hands. You can do this class with or without doing handstands, there are only a few in there at the end, but if you are wanting to build a handstand practice, the legs are a good place to start! We start slow and build into a challenging practice, exploring some familiar postures in new ways, and close with a floor sequence, a yummy rest and some chanting.
Grounding Flow: A fluid but grounding flow to move with steadiness and slow. it. down. Start with an awareness meditation and unfold into a vinyasa practice exploring twists and steadiness in our legs, playing with some variations of half moon pose at the wall. You’ll need two bricks if possible.
Circulation & Heart magic: ‘The human heart is the shape of your entire body, it is not a pump, but the place where blood refreshes its movement’ (Gil Hedley). Explore embodying your vascular system, blood flow, beating heart, pulsation and breath. This is a dynamic, at times strong and explorative practice that gets your circulation going and enlivens our felt relationship to our heart and all that that entails. We close with seated hip releases, a delicious rest, an inspiring peace mantra, and remember how to rest our mind into our hearts.
A process of becoming: A creative practice exploring backbends and the process of folding & unfolding ourselves into being. Integrating philosophical references from the recognition sutras, we start with a floor based flow finding space around the heart, ribs and spine, and then move into some creative core work and leg strengtheners as we find our fluid flow. Opens into backbend sequences and closes with a floor sequence to release. Props: 2 blocks (or 1, or large books)
Nurture & Invigorate: An accessible and well rounded stretchy flow that could be a nice wake up or a bit of invigorating nurturance at any time of day. Move through some non linear side body stretches, lunges, twists, forward bends. Build strength and stability and also find your flow. Close with some seated forward folds and twists and a short, sweet meditation.
Floor based flow: A supportive and somatic floor based practice to wiggle and roll on the ground moving though spinal rotations, shoulder release, playing with weight shift, free form flow and fully unholding into the support of the ground. Nurturing, gentle and powerful. Just over 35 minutes running time.
Heart Flow & Lower Body Strength: A fun and varied practice tuning into our vascular system and heart, with a focus on waking up the back body and building strength and support in our legs, glutes, feet - basically the antidote to sitting :). Play with yummy stretchy balance variations in supported side plank, handstand hops to get your heart moving and half moon, and close with some seated twists and a sweet rest at the end.
