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!

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!

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.

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

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...

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.

Cool down! Whether it's from a FIT class, a bike ride, a gym sesh, or whatever! A series of stretches for the full body.

Playlist: https://open.spotify.com/playlist/1M4gmxyn7FeaL0U2MOny8v?si=3c84235348b145da

En esta clase exploramos nuestro rango de mobilidad y flexibilidad. Una clase perfecta para empezar o terminar tu día.

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!

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.

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.

Nadia teaches us Breath of Fire, a kundalini pranayama practice to help activate and purify your system.

Cindy offers a favorite tip for working on your transition from crow pose to chaturanga. You will need a pair of blocks.

Caitlin offers her favorite method for those experiencing upper body or back pain. Blocks recommended.

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.

Victoria offers her favorite tip for posture & shoulder mobility. You will need a strap or a belt for this practice.

Playlist: https://open.spotify.com/playlist/0CfGb5dxaRbkiI87Q4hZNi?si=PVr2_ErrSH2vNKvwgjWWwQ

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.

Este shares their favorite tips for improving strength and flexibility for hanumanasana (splits)! You will need a pair of blocks.