Happy Holidays! This class will remain free until the start of 2023. Crank up the holiday jams and invite the whole fam to enjoy a 30 minute accessible but activating FLOW.

Playlist: https://open.spotify.com/playlist/3Ezxyz5wOSUPPXu26k8l1O?si=a5321bf7b36949f3

Cerrissa leads a quick 30 minute, cardio-focused SWEAT culminating in Warrior 3.

Playlist: https://open.spotify.com/playlist/7eoopS2RUHpWeHnKBHsulf

Vinyasa yoga class with ODD flare. Hallie will throw you a party with her disco music and moves. Dress up, blast the music, and have fun!!

Props: Blocks & blanket optional

Playlist: https://open.spotify.com/playlist/1CDPXDWiN2G9pcW3WJSqeU?si=4665132950994c5e&nd=1

Photosensitivity attention: ...

Bobbi teaches a restorative yoga practice focusing on support and grounding. You will need blocks, blankets, bolsters or pillows.

Playlist: https://open.spotify.com/playlist/1ynK54QrUFvYjZ98DKd1oH?si=HyOsA5pKSzqsQsUBdHY9EA

This is a back CARE class. Niki focuses on lower back and hip pain - with more structure and less flow. Leave feeling empowered! You will need a blanket and a block.

Playlist: https://open.spotify.com/playlist/1SGbsrf4fSHIOM0WOHM4a3?si=1c1rWYSwTzKQYRKTYWUKUw

Kim and River lead us through a playful and fun flow parents can try with their toddlers! You will need a pair of blocks, pillows, and blankets or scarves.

Sarit shares a favorite technique for settling the nervous system by stimulating our vagus nerve. Get out of fight, flight, and freeze and into a place where you can function.

Let's spend some time on the legs today with the SOFT foam roller.

Playlist: choose your own :)

Nadia provides a tip and meditation for creating boundaries and a sense of protection through a meditation practice so we aren't as bombarded by the world. We are in a state of hypnosis with all of the input and media in the world. Meditation can help us re set ourselves with our own programming.

Sarit guides us through a short, guided somatic practice of grounding, orienting, and self regulation in part one of our Somatic Inquiry series.

Part II: https://ondemand.onedowndog.com/refuge/videos/somatic-inquiry-part-two

Part III: https://ondemand.onedowndog.com/refuge/videos/somatic-inquir...

Sarit shares Heart Math's Quick Coherence practice, embedded with somatic inquiry, in part two of this series. This is a wonderful practice for self soothing and self regulation.

Part I: https://ondemand.onedowndog.com/refuge/videos/somatic-inquiry-part-one

Part III: https://ondemand.onedowndog...

Sarit shares an energizing, enlivening practice to engage your nervous system and mobilize. This is a playful practice, including the Voo and an opportunity to RAWR! Get weird to get grounded!

Part I: https://ondemand.onedowndog.com/refuge/videos/somatic-inquiry-part-one

Part II: https://ondem...

Kim shares a short and efficient self massage practice targeting many of the common hot spots throughout the body. You will need a pair of yoga therapy balls (note: you can also substitute with tennis balls and a long sock), a wall, and a pair of blocks.

Playlist: https://open.spotify.com/playli...

Courtney shares techniques for incorporating yoga into our daily lives through simple and accessible practices — focusing on the third yama, known as ASTEYA (non-stealing).

Each yoga sutra study class has a lecture and a practice.

Courtney shares techniques for incorporating yoga into our daily lives through simple and accessible practices. A short lecture and a practice to guide you through the traditional and more modern approach to moderation, conservation of energy.

How can we bring yoga off the mat?
Courtney shares techniques for incorporating yoga into our lifestyle — focusing on the fifth yama. This practice focuses on Aparigraha, a practice in not grasping too tightly to outcomes, to material things, and more.

Caitlin offers a short mantra meditation that you can practice anywhere throughout your day. We love you, keep going!

Courtney shares techniques for incorporating yoga into our daily lives through simple and accessible practices — focusing on the second niyama, known as SANTOSHA (cleanliness, purity).

Courtney shares techniques for incorporating yoga into our daily lives through simple and accessible practices. A lecture and a practice to guide you in self study.