SHORTS

SHORTS

You have the time! These short classes come in a range of flavors from spicy to calming. Use a few minutes of your time here today.

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SHORTS
  • MASSAGE - Full Body Deep Release

    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...

  • 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.

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

  • DAILY PRACTICE - Joint Mobility To Do Every Day

    Molly shares an everyday routine for keeping your joints strong and healthy. You might want to use a block. Not a vinyasa or flow class.

  • QUICK CARDIO: Kickboxing & Jump Rope

    Nikita will get your heart rate going feeling good! Quick jump rope workout with cardio kickboxing drills. Grab a jump rope of your choice. Shoes are recommended for this workout.

    Playlist: https://open.spotify.com/playlist/2Tg3ug4fZseAb3nUR74GB2?si=e0f23400233a4f58

  • Breath of Fire

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

  • 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!

  • Releasing Your Upper Back

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

  • JOURNAL - New Moon Intentions

    Natalie offers a journaling practice that you can try during the New Moon cycle, with a focus on setting new intentions. You will need paper or a journal, a pen, and a comfortable place to sit.

    New Moon Flow: https://onedowndog.vhx.tv/videos/flow-new-moon-flow

  • Cool Nikita's Quick Cool Down

    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

  • 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!

  • Root Chakra Meditation with Courtney

    This grounding meditation can be done seated, laying down, or however you feel most supported. A focus on the Root Chakra.

    Playlist: https://open.spotify.com/playlist/5gKDgqCAOMHzU1ZPNumh1D?si=c2c29550688f4cc0

  • 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.

  • 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.

  • Short - Prenatal Express Core

    Cerrissa shares a quick core-centric flow for pregnant bodies. You can add this workout on top of your other activities or practice it as a short class for your busy day and changing body.

  • MASSAGE - Neck & Shoulder Release

    Accessible and essential for our neck and shoulders dominated lives. Molly is so full of knowledge.
    This class pairs well with Molly's Shoulder Love short class.

    Props: wall, massage balls/tennis balls, blocks

  • Quick Prop Free Massage with Hallie

    Perfect for traveling, middle of your work day, or an addition to your longer practice. No props needed.

  • 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

  • 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.

  • 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 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.