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

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.

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.

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.

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

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

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

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...

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...

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.

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