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
  • 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.

  • Breath of Fire

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

  • 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

  • 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...

  • 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...

  • 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.

  • 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.

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