As the title describes, say goodbye to your neck and upper shoulder tension with this methodical practice. Recommended props: 1 block, 2 balls, 1 chair, 1 blanket, some wall space.

This class is a continuation of single leg balance practice from 12/2/23's class. We start class with a little bit of core activation followed by mindfully progressive balancing movements. Scale as you wish! Recommended props: 2 blocks, 1 chair.

On-Demand students: skip to 7:31 for the start of class! This practice is all about the hip stabilizers and getting them to soften and release. Recommended props: 1 block, 1 ball, 1 blanket, 1 chair.

Build up your single-leg balance confidence with this thoughtful and progressive practice! Recommended props: 1 ball, 1 chair, 1 or 2 blocks.

This therapeutic practice focuses on your spine, in particular your neck and postural muscles. Fun stuff! Recommended props: 1 ball, 1 block, some wall space, 1 chair, 1 blanket, 1 bolster/pillow.

Explore the relationship between low back and hips and find relief from tension in these two regions through gentle movement, breath, and myofascial release. This class has a short little "blip" in the middle from a wonky connection. Recommended props: 1 block, 2 balls, 1 blanket, 1 strap, 1 chair.

Release tension in your neck, hips, and your overall body and mind with this slow-paced, thoughtful class. Get your post-holiday stress relief on. Recommended props: 2 balls, 1 block, 1 chair, 1 blanket.

PT 9:00 AM- CT 11:00 AM- ET 12:00 PM
Reduce tension and fatigue, address specific issues with Elena

Explore the versatility, strength, and health of your shoulders in this thoughtful and fun class! Recommended props: 1 block, 1 ball, 1 blanket, 1 chair.

Melt stress, stretch your neck and shoulders, and finish with a wide leg forward fold with this short sequence. Suggested prop: one chair

Nurture your lower back in this quick class that will leave you feeling centered.

Make yourself comfortable for this meditation focused on bringing awareness to all parts of your body.

Recommended props: 1 bolster, 1 blanket

Look inside and tap into your emotions in this short meditation practice. Recommended props: 2 blanekts

Learn to recognize and categorize the basic areas of low back pain and whether they are caused more by sitting or standing.

Relieve your back pain in this class aimed at those of us that feel relief from seated poses and spinal rounding. 1 bolster, 1 chair, 1 strap

Learn about the different parts of the shoulder and how the interact during internal and external rotation in this short lecture.

Work on your back in this class with backbends that help those that feel better standing than when they sit. Recommended props: 2 blocks, 1 blanket

The breath is the foundation for our practice as well as our life. When we coordinate our movement to our breath and allow the breath to inspire movement we have the ability to become present and still inside. Allow this gentle sequence to be a breathing practice accompanied by some movements and...

Our body craves movement. It doesn't matter how big the movements are as long as you just keep yourself moving. This sequence is very gentle and the intention is to create circulation in the joints and blood flow to the muscles. Arthritis begins to set in when there isn't enough movement so stay ...

This sequence will guide you through a simple breath awareness exercise and explain how you can utilize your breath in such a way that helps affect your entire system. The breath is a powerful tool for calming our nervous system, helping us to manage pain and literally shifting our emotions. Deep...

Do this practice anywhere! These stretches are helpful and effective if you're unable to get down onto the floor. Gravity is effecting every single one of us, so opening the chest will keep the pectoral muscles from becoming tight, which pulls the shoulders forward, rounding the upper spine. When...

Lengthen your spine and strengthen the muscles in your low back. This series of strengthening backbends will encourage you to keep your body long and low to the floor. Backbends can be extremely healing to the body if done correctly with good alignment, awareness and a willingness to open the hea...

This mini sequence is very effective if you experience tightness in the knee joint. The intention is to create space within the joint, plus you'll learn how to give yourself a calf massage that will feel awesome! Often loosening up the calf muscle will free up some of the tightness in the knees. ...

Release the stress of your day and put yourself in a state of ease for your night.