In this short practice, Tamika guides you into movements that will unstick the sticky places, especially around the shoulders, neck, and low back.

All levels
Great to do at work or while traveling
No props needed

In this back bending, twisting sequence, Tamika guides you through 20 minutes of feel good shapes to elicit as sense of peace in your body, mind, and heart.

Intermediate L2
2 blocks, strap

Suggested Playlist: Morning Flow/Wake Up & Move https://open.spotify.com/playlist/5Y0SEEWUaXcavG1A7UU1no?...

Tamika guides you into Mountainbrook -- a favorite Restorative shape that offers subtle heart opening while being fully supported. Grab all of your blankets to set up to replenish your energy in just 10 minutes.

All levels
3 blankets, 2 blocks, bolster, eye covering; a strap is helpful

In this short class of heart and hip openers, Tamika guides you through a flow that will renew your spirit and refresh your day.

Intermediate L2
Props: 2 blocks

Find flow anywhere with this chair practice that welcomes breath, body, and mind awareness guided by Tamika.

All levels
Props: chair; a bolster is helpful but not necessary

Take a tiny pause in your day just for you to cultivate peace and calm in just 5 minutes with Tamika.

All levels
any propping for savasana -- this is especially nice on a sofa with legs draped over the arm

In this class, Tamika guides you through a bit of gentle exploratory movement, breath work, and side-lying savasana.

This class is especially supportive for those who are not confortable lying on their backs in savasana and those who are pregnant. If pregnant, do not do breath holds.

All levels...

In this energizing practice, step into an exploratory flow that includes alternating sun salutations to invite in curiosity, joyful movement, and renewal.

2 blocks may be useful if working with wrist or shoulder sensitivity

Suggested playlist: https://open.spotify.com/playlist/5Y0SEEWUaXcavG1A7...

In this short 5 minute practice that may be done anywhere, anytime, take a comfortable position and allow for Tamika's voice to draw you into a higher state. This practice is especially supportive for those in overthinking, feeling 'all over the place', and/or those who want to feel held for a li...

In just a few shapes, Tamika offers you shapes and breath awareness that offer and opportunity to release the day, let go of what's not needed, and step into renewal.

Props: 2 blocks, bolster
All levels

In under 10 minutes, find nervous system regulation with a Restorative shape and guided relaxation with Tamika.

All levels
Any available props or a sofa

Tamika guides you through the familiar shapes of Surya Namaskar A, B, and C to prepare you for a few moments of restoratives.

All levels
Bolster and one block

Whether in a chair at work or for assisted mobility, try this chair practice to find flow as you are wherever you are.

Prop: chair
All levels

Let go of thinking by flowing thorough these familiar shapes for 15 mins.

all levels
2 blocks

Take a pause from your day and enjoy a guided belly savasana for nervous system regulation.

Pros: 1-2 blankets or towels

Feeling a little overwhelmed? Offset out Yang lifestyles with some Yin stillness. Cultivate the opposite with long held poses in this well-rounded, calming class to arrive at a more balanced state.

All levels
2 blocks or bolster

Set aside 30 minutes to care for yourself deeply. In a comfortable savasana, Tamika guides you into the state of consciousness called Yoga Nidra. This practice is supportive of increasing the mind-body connection, and of befriending your imagination to offer an experience of wakeful dreaming. If ...

When you really need to calm your mind, giving it something to do can help. Tamika guides the Himalayan tradition of rotation of prana awareness that allows you draw your awareness to specific points, giving your mind a pointed focus, while creating more movement and awareness of the breath.

All...

When rotating the consciousness, you're experiencing how powerful you are. You will notice that you may create sensations and relieve yourself of them. Tamika guides you through this practice that is an essential step in Yoga Nidra, and will remind you of your ability to harness your imagination ...

After a few moments of gentle movement, Tamika will guide you into deep rest to gift yourself time to be in comfort. Remind yourself of your ability to nourish yourself deeply. In just 20 minutes embrace true self care.

Props: sofa/chair/pouf, blanket, eye covering

In a body scan, you will rotate your awareness around the body to feel it without the need to move it. This brings deep awareness and embodiment that will bring you into the current moment. Body scans are also amazing rituals if you have trouble sleeping. Give this practice a go if you find yours...

Creating a sankalpa is the quintessential step of Yoga Nidra. It is not making a promise that you may or may not keep. A sankalpa is an intention that will be a guiding light during all times. Take time out to hear the murmurings of your heart to let your sankalpa arise. Then let it rest in the f...

In yoga, we are always moving towards ceasing the manifestations of the mind. It's not always possible, but Yoga Nidra helps.. In this practice, Tamika guides you to go to a peaceful place within that you may call on when you need it.

Come into presence and embodiment in just 5 minutes. This practice is especially supportive for the person who feels pushed and pulled in a variety of directions and who wants a feeling of stability.

All levels