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20 Minute Splits Variations with Melissa
Looking to advance your splits practice? Curious to try? This 20-minute flow will open the body and prepare you for splits with a quad opener variation.
Class Format: Slow Flow
Suggested Props: 2 blocks
Pose Preview: Kneeling Crescent, Standing Splits, Prayer Twist
Physical Focus: Hamstrings an... -
Tree Pose with Melissa
Melissa guides a flow around balancing and tree pose. Perfect for those looking to practice standing balancing poses.
Class Format: Slow Flow
Suggested Props: 1 blocks
Sweat Level: 💦 💦
Pose Preview: Kneeling Crescent, Waterfall, Side Plank
Physical Focus: Balance
Mental Focus: Strength -
20 Min Handstand Drills with Melissa
This 20-minute handstand drill class will leave you sweaty! Melissa walks you through how to practice handstanding with a wall so you can feel confident jumping into a handstand in class!
Class Format: Slow Flow
Suggested Props: A wall
Sweat Level: 💦 💦 💦 💦
Physical Focus: Handstand Prep, Stan... -
10 Minutes of Backbends
This 10-minute backbends practice with Amber will focus on the necessary areas to build strength and flexibility for all backbends, with a specific focus on Ustrasana (Camel).
Class Format: Blend
Suggested Props: 2 blocks, 1 strap
Pose Preview: supported bridge with core work, supine twists, lu... -
Building to Camel Pose with Amber
In this beginner backbend 25-minute session you will work up to the pose Camel with more space and comfort.
Class Format: Blend
Suggested Props: 2 blocks, 1 strap
Sweat Level: 💦 💦 💦Pose Preview: Camel, lunges, bridge
Physical Focus: Internal rotation on the legs, quads, shoulders
Mental Foc... -
20 Minute Flow to Sugarcane Pose with Alice
Join Alice for a 20-minute flow in preparation for Bound Half Moon or Ardha Chandra Chapasana. Also referred to as "Sugarcane", this pose is strong yet sweet. Through the binding of the back foot in Half Moon, the intensity of effort decreases and the body feels open, energized, and graceful. ...
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17 Minutes of Handstands with Alice
Familiarity with handstand, or Adho Mukha Vrksasana, opens up your practice to a plethora of fun and empowering transitions! In this class, Alice will breakdown the transition from tuck handstand to crow pose, and the "puppy press" entrance into straddle handstand.
Class Format: Pose Breakdow...
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20 Minute Vinyasa for Balancing with Alice
Balancing Bird of Paradise pose, or Svarga Dvijasana, requires integrity of form and strength while opening up to vulnerability. Join Alice in a 20-minute exploration of this powerful pose that emulates the shape of a tropical flower. This creative vinyasa-style flow will open up the body in pr...
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10 Minute Practice for Forearm Stand with Alice
Forearm stand, or Pincha Mayurasana requires a unique combination of space and strength in the shoulder girdle. Your shoulders and arms will BURN as Alice guides you through drills that will transform the upper body in preparation for this powerful inversion!
Class Format: Mobility and streng...
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Intro to the Splits with Alice
Explore Hanumanasana, or Splits pose, in this expansive 20-minute flow. Named after the deity Hanuman, this pose embodies devotional energy. Join Alice in an empowering vinyasa-style class that promotes lower body mobility.
Class Format: Vinyasa
Suggested Props: 2 blocks
Sweat Level: 💦 💦 💦
P... -
Flow to Flying Pigeon with Alice
In this 20-minute vinyasa class, Alice guides practitioners through a preparatory flow leading up to Flying Pigeon, or Eka Pada Galavasana. This powerful arm balance pose promotes strength in the arms and back body, flexibility in the hips, and courage to lean into the unknown!
Class Format: V...
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Intro to Crow Pose with Amber
In this beginners Arm Balance class you will build strength, flexibility and awareness needed for arm balancing.
Class Format: Blend
Suggested Props: 2 blocks, 1 strap
Sweat Level: 💦 💦 💦 💦Pose Preview: reverse chaturanga, crow pose, side plank, hamstring curl down dog, eagle, leg over the shou...
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Advanced Arm Balance Transitions with Amber
Have fun practicing these more challenging poses while staying committed to alignment and breath.
Class Format: Blend
Suggested Props: 2 blocks,1 strap
Pose Preview: Compass, Astavakrasana, Eka Pada Koundinyasana 2
Physical Focus: Core and arm stabilization, breath retention.
Mental Focus: In... -
15 Minute Arm Balance Drills with Amber
Amber's 15 minute arm balance drills will build strength and alignment toward arm balances.
Class Format: Mobility + Strength
Suggested Props: 2 blocks and 1 strap
Sweat Level: 💦 💦 💦 💦Pose Preview: side plank, pushups, dolphin pose, leg over the shoulder prep
Physical Focus: core, shoulders,... -
20 Minute Flow to Upward Facing Bow with Amber
In this 20 minute session Amber will lead up to one foot upward facing bow (or wheel pose) with intelligent and strong sequencing.
Class Format: Blend
Suggested Props: 2 blocks and 1 strap
Sweat Level: 💦 💦 💦 💦Pose Preview: Eka Pada Urdhva Dhanurasana
Physical Focus: quad lengthening, shoulder... -
20 Minute Expansive Flow with Amber
In this 20 minute session Amber will guide you to the posture wild thing with intelligent and safe sequencing.
Class Format: Blend
Suggested Props: 1 strap
Sweat Level: 💦 💦 💦 💦
Pose Preview: camatkarasana, "Wild Thing"
Physical Focus: chest/shoulder, hamstring/quads, core.
Mental Focus: cultiv...
