Customize Your Vinyasa
This quick tip with Bobbi will show you a ton of options for when you hear the cue "vinyasa".
This class is also a decent workout as building your own vinyasa means exploring different ways to find heat!
Squat Skills - Maximize Every Workout
This FIT tip with Cerrissa will get you the quick workout you need while giving you the information to do every BUTT class and SCULPT safely and effectively. Learn to properly deadlift, squat, bridge, and more!
Mobility vs Flexibility with Molly
This 5 minute tip is a gateway to some exploration with your practice. Start here and spend some time in your home practice exploring your passive vs active range of motion or mobility vs flexibility.
Props: Strap or something like it.
Shoulder Love & Inversion Prep
Even if you don't go upside down this is amazing shoulder work to do. Strengthen your shoulder girdle to give you more control upside down.
Props: wall, blocks, blanket
Somatic Inquiry: Grounding and Embodiment (Part I)
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...
Somatic Inquiry: Coherent Heart Practice (Part II)
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...
Tips for Pregnancy Vinyasas
Learn a few different pregnancy friendly variations for vinyasas and ways you can tailor the practice of sun salutations to feel good in your changing body.
ODD SKILLS - Mobilidad & Flexibilidad
En esta clase exploramos nuestro rango de mobilidad y flexibilidad. Una clase perfecta para empezar o terminar tu día.
Fuerza para Inversiones
Toda inversion requiere de practica pero sobretodo de estabilidad de la parte central del cuerpo. Esta clase fortalecera los musculos necesarios para tu practica de parado de manos. (Adho Mukha Vrksasana)
Para seguir trabajando en estos movimientos, tome las otras clases de Sergio!
Intro To Core
Bobbi provides tips on how to find balance from core activation and using the deep front line (fascial anatomy). You may need a pair of blocks and optional blanket.
Meditation Tip and Practice - Boundaries and Protection
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.
Breath of Fire
Nadia teaches us Breath of Fire, a kundalini pranayama practice to help activate and purify your system.
ODD SKILLS - Jump Back From Crow
Cindy offers a favorite tip for working on your transition from crow pose to chaturanga. You will need a pair of blocks.
Tips for Settling the Nervous System
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.
Shoulder Flossing To Relieve Stress
Victoria offers her favorite tip for posture & shoulder mobility. You will need a strap or a belt for this practice.
Strengthening Pelvic Floor
Kim offers tips for creating stability, balance, and connection within the pelvic floor. This is great for ANYONE - not just bodies who have been or will be pregnant.
ODDtip - Working On Your Splits
Este shares their favorite tips for improving strength and flexibility for hanumanasana (splits)! You will need a pair of blocks.