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...

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

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.

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

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

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!

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

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 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

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 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.

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

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

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 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.