Grounding Meditation

This meditation uses visualization as a way to feel grounded, connected, and ready…

Meditation

15 min

Valerie Knopik

Full-Body Conditioning

If you're ready to move and get your heart rate up, this class is for you. We'll c…

Yoga Conditioning

20 min

Jenni Tarma

Your Fascial Web: Connection & Coordination

Often our physical practice focuses on one body region or muscular action. This cl…

Hatha Vinyasa

60 min

Rachel Land

MFR: Free Your Fascia Lower-Body

Do you feel vague lower back, hip, or even knee tension that you can’t quite pinpo…

Myofascial Release

30 min

Rachel Land

MFR: Free Your Fascia Upper-Body

Ever have nagging shoulder or upper back tension, or restricted arm movement, that…

Myofascial Release

30 min

Rachel Land

Eccentric Strength

Recent research is pointing a finger to the connective tissue as the culprit of ma…

Hatha Vinyasa

30 min

Tiffany Cruikshank

Yin Anti-Inflammatory

Recent research suggests that passive held stretches can have an anti-inflammatory…

Yin Yoga

30 min

Tiffany Cruikshank

Tutorial: Overhead Bind

This foundations tutorial explores the overhead bind, which can be used in one-sid…

Foundations

10 min

Rachel Land

Refreshed, Loose & Strong

If you're in need of an invigorating full-body movement practice, this class cover…

Hatha Vinyasa

60 min

Jenni Tarma

Clear a Path

Ever feel like things are harder than they should be, as if you are trying to forc…

Hatha Vinyasa

60 min

Rachel Land

Let the Good Times Roll

This 60-minute vinyasa is a marriage of little bit of vinyasa and a little bit of …

Myofascial Release

60 min

Valerie Knopik

A Yin Path to a Yang Pose

This short and sweet yin class starts low and ends with a bit of yang energy. This…

Yin Yoga

30 min

Valerie Knopik

Going Someplace New

This vinyasa class incorporates different transitions as well as opportunities to …

Hatha Vinyasa

60 min

Valerie Knopik

Body-Wide Intelligence

Fascia is the second largest sensory organ in the body and is interconnected from …

Hatha Vinyasa

60 min

Dana Diament

Get Grounded

A class for when you're feeling overwhelmed, scatterbrained or restless. This prac…

Hatha Vinyasa

30 min

Jenni Tarma

Flow for Adaptability

Life isn't always predicable, so this flow reminds you to let go of perfection and…

Hatha Vinyasa

45 min

Rachel Land

Quick MFR Rejuvenator

My favorite myofascial practice to quickly rejuvenate the upper & lower limbs by w…

Myofascial Release

15 min

Tiffany Cruikshank

Stress Buster Flow

This class starts by stirring up the circulation and actively mobilizing the tissu…

Hatha Vinyasa

45 min

Tiffany Cruikshank

Shed Stress & Find Focus

This class uses some traditional practices to dissolve stress, for when your stres…

Hatha Vinyasa

60 min

Tiffany Cruikshank

Tutorial: Revolved Triangle

This foundations tutorial outlines revolved triangle pose (also called Parivrtta T…

Foundations

10 min

Rachel Land

Tutorial: Chaturanga Dandasana

This foundations tutorial introduces low push up pose (also called Four Limb Staff…

Foundations

10 min

Rachel Land

Let Go & Trust Yourself

This vinyasa practice will challenge you to let go and trust. Through intentional …

Hatha Vinyasa

30 min

Valerie Knopik

Yin for Tissue Resilience

In this yin practice, the focus is on enhancing the strength and hydration of your…

Yin Yoga

30 min

Dana Diament

Spiral Line Fascial Health

Healthy fascia has the ability to slide and glide permitting smooth coordinated mo…

Hatha Vinyasa

30 min

Dana Diament

Fascial Lines: Tension & Release

Much like our fascial chains lend us both structure and fluidity, this class is fo…

Hatha Vinyasa

60 min

Jenni Tarma

Hamstring Health & Hydration

Feel like your hamstrings are stiff and tense no matter how often you stretch them…

Hatha Vinyasa

15 min

Rachel Land

Fluid Flow for Tissue Health

This fluid flowing class uses repetitive movements with ease to create more freedo…

Hatha Vinyasa

60 min

Tiffany Cruikshank

Body-Wide Intelligence Meditation

This meditation helps you tune into the brilliant body-wide connective tissue syst…

Meditation

10 min

Tiffany Cruikshank

Fascial Health & Hydration Lecture

An overview of some important points to keep in mind as it relates to connective t…

Lecture

20 min

Tiffany Cruikshank

Respiratory Rejuvenator

A hatha vinyasa practice infused with pranayama and breath work. We’ll use MFR to …

Hatha Vinyasa

60 min

Tiffany Cruikshank

Second Nature Core Support

When we have the subtle support of our deep core muscles, we also gain the freedom…

Hatha Vinyasa

60 min

Jenni Tarma

Embrace Novelty & Go With the Flow

Sometimes you just need something new and different to get out of a rut! Incorpora…

Hatha Vinyasa

60 min

Jenni Tarma

Tutorial: 3 Alignment Tips for Backbends

This foundations tutorial introduces three key tips for backbends. Through a combi…

Foundations

10 min

Valerie Knopik

Side-Body Goodness

This vinyasa class is side-body goodness wrapped up in 45 minutes. They say that t…

Hatha Vinyasa

45 min

Valerie Knopik

Clean Slate

Get out of your head and into your body with this ladder style flow. This class fe…

Hatha Vinyasa

20 min

Dana Diament

Cultivating Trust Meditation

Brooding and agonizing are surefire ways to erode the ability to trust. Using a vi…

Meditation

10 min

Dana Diament

Foundations: Warrior 2 & Side Facing Poses

This mini practice breaks down the alignment of Warrior 2, Extended Side Angle, Re…

Hatha Vinyasa

20 min

Dana Diament

Yoga for When You're Sore & Stiff

If you're wiped out from an intense work week, a challenging workout, or just gene…

Yin Yoga

30 min

Jenni Tarma

Feel-Good Slow Flow

This mellow flow is all about gently limbering up without straining, and contains …

Hatha Vinyasa

45 min

Jenni Tarma

MFR for Squat Mobility: Hips & Thighs

Active external rotation of the hips is crucial to good squat form: not only can i…

Myofascial Release

20 min

Jenni Tarma

MFR for Squat Mobility: Lower Legs & Feet

Good squat form requires a decent amount of dorsiflexion, so the ankles can be one…

Myofascial Release

20 min

Jenni Tarma

Short, Sweet & Simple

Looking for a brief practice but can’t decide what you want to focus on? This is m…

Hatha Vinyasa

15 min

Rachel Land

Foundations: Engage Your Hands, Release Your Wrists

If you’re new to Vinyasa or Hatha yoga, bearing weight on your hands can present a…

Hatha Vinyasa

20 min

Rachel Land

Upper-Body Support & Stability

Stability isn’t a matter of brute strength, but of deliberate positioning. This qu…

Yoga Conditioning

15 min

Rachel Land

Purposeful Day Meditation

Set or shift the tone for your day with this focused meditation. I like to use thi…

Meditation

10 min

Tiffany Cruikshank

Everyday Meditation

This meditation is for the those with some experience who just want a little guida…

Meditation

10 min

Tiffany Cruikshank

Low Back & SI Revival

This class was created to help support stability & mobility for the SI joints and …

Hatha Vinyasa

30 min

Tiffany Cruikshank

Desk Bound Flow

A quick whole-body rejuvenator with lots of active mobility to wake up support and…

Hatha Vinyasa

30 min

Tiffany Cruikshank

Energize Flow

A practice to get you moving and stir up some energy for your day, nothing too vig…

Hatha Vinyasa

30 min

Tiffany Cruikshank

Foundations: Kapalabhati Pranayama

This props-free tutorial looks at the what, how & why of Kapalabhati, a traditiona…

Pranayama

10 min

Tiffany Cruikshank

MFR: Free Your Fascia Side-Body

Release and refresh key transitional regions on your side body - those most subjec…

Myofascial Release

60 min

Rachel Land

Focused & Strong

This 60-minute class will get your blood pumping and encourage you to stand in you…

Hatha Vinyasa

60 min

Valerie Knopik

Slow Flow Down Shift

Always busy? Going a million miles an hour? Use this flow to find a lower gear. Th…

Hatha Vinyasa

30 min

Dana Diament

Yin to Clear Out Stress

When you’re feeling stress has a strong grip on you, use this class to extricate y…

Yin Yoga

30 min

Dana Diament

Free Your Breath Flow

Free your natural capacity to breathe easily by mobilizing the tissues that surrou…

Hatha Vinyasa

30 min

Rachel Land

Meditation to Dissipate Tension

A meditation to dissipate tension when you’re feeling stressed, or tense. Use this…

Meditation

10 min

Tiffany Cruikshank

3D Health

This is a challenging class for when you’re short on time and you need it all- str…

Hatha Vinyasa

60 min

Tiffany Cruikshank

Magic in Stillness

This well-rounded yin practice explores the magic and power of stillness. Finding …

Yin Yoga

60 min

Valerie Knopik

Gentle, Heart Opening Flow

Create space in the shoulders and the chest to help you release any burdens and to…

Hatha Vinyasa

60 min

Dana Diament

Yin for Lung & Liver Support

A yin practice to support the lungs & liver from a Chinese Medicine perspective th…

Yin Yoga

45 min

Tiffany Cruikshank

Myofascial Release for Overhead Mobility

This class addresses some of the common limitations that can make the overhead pos…

Myofascial Release

30 min

Jenni Tarma

Breathe with Me

This continuous flow class is designed to help you connect with your breath. The …

Hatha Vinyasa

60 min

Valerie Knopik

Pranayama Energy Booster

This quick pranayama pratice is perfect when you need a shot of energy in your day…

Pranayama

10 min

Tiffany Cruikshank

Eccentrics: Strength & Control

Eccentrics are an excellent way to build strength and control, all of which can su…

Hatha Vinyasa

30 min

Jenni Tarma

Cross-Training Flow

This medium-intensity cross-training flow will work out the kinks on a day off, se…

Hatha Vinyasa

30 min

Jenni Tarma

Yin Reset When You're Short on Time

This yin practice gives you some introspective pauses to recharge in the stillness…

Yin Yoga

30 min

Tiffany Cruikshank

Get Grounded & Breathe

This vinyasa flow class is for those who feel depleted but also want to move. We'l…

Hatha Vinyasa

60 min

Valerie Knopik

Side-Body: Cooperation & Coordination

Tap into the hidden strength and stability of your side body. Feel its coordinatin…

Hatha Vinyasa

60 min

Rachel Land

Short on Time Flow

A balanced flow for when you’re busy and need a quick dose of yoga practice.This c…

Hatha Vinyasa

15 min

Dana Diament

Pranayama in Practice

This short practice introduces you to the basics of diaphragmatic breath and the l…

Pranayama

15 min

Valerie Knopik

Heart Pumping Practice with Pranayama

This heart pumping class is for the times when you need to get moving, enhance blo…

Hatha Vinyasa

60 min

Tiffany Cruikshank

MFR: Self-Care for Quads, Belly & Jaw

Let your practice be an expression of self-care, replenishing your energy so that …

Myofascial Release

30 min

Rachel Land

Strength-Focused Slow Flow

Most of us instinctively avoid movements (or portions of movements) that we find c…

Hatha Vinyasa

30 min

Jenni Tarma

Morning Yin & Meditation

This morning practice is focused on hydrating the connective tissue & clarifying t…

Yin Yoga

30 min

Tiffany Cruikshank

Magnify Awareness & Strength

This class with challenge both your strength & body awareness focusing on lower bo…

Hatha Vinyasa

60 min

Tiffany Cruikshank

Proprioceptive Practice

Proprioception, sometimes called your sixth sense, is your awareness of where your…

Hatha Vinyasa

30 min

Rachel Land

Foundations: Healthy Spine Proprioception

New research suggests that lower back issues aren’t just about regulating the mech…

Hatha Vinyasa

30 min

Tiffany Cruikshank

Power Up & Invigorate

This practice will use breath centric movements with strength building mobility to…

Hatha Vinyasa

60 min

Tiffany Cruikshank

Scapular Mobility Practice

For days when your upper body feels stiff or tired and you want to reintroduce hyd…

Hatha Vinyasa

30 min

Rachel Land

Introspection without Savasana

For days when you want your practice to draw you back into the experience of being…

Hatha Vinyasa

30 min

Rachel Land

Build Heat No Hands

This flowing class has no tabletop, plank, chaturanga or downward facing dog - per…

Hatha Vinyasa

30 min

Rachel Land

Meditation to Release Guilt

This meditation guides you to let go of the burden and heaviness of guilt. Find wh…

Meditation

10 min

Dana Diament

Stress Relief

Nourish yourself with this practice for when you’re feeling burdened or overloaded…

Restorative

30 min

Dana Diament

Lower Back Care 1

A little bit of everything for those with functional lower back issues who want to…

Hatha Vinyasa

30 min

Dana Diament

Foundations: Introduction to Meditation

This introduction to meditation is a great place to start if you’re new to meditat…

Meditation

30 min

Dana Diament

Arm Strength in 20

A quick class to build arm strength that I recommend repeating 1-2x a week for bes…

Yoga Conditioning

20 min

Tiffany Cruikshank

Rotator Cuff Home Practice

Join me in my home practice for this rotator cuff rejuvenator. An active recovery …

Hatha Vinyasa

45 min

Tiffany Cruikshank

Foundations: Core & Neutral Spine

The spine is an incredible structure, made to move in all directions, but many yog…

Hatha Vinyasa

30 min

Rachel Land

Breath Centric Strength

It’s clear the importance of strength extends well beyond our muscles and new rese…

Hatha Vinyasa

60 min

Tiffany Cruikshank

MFR: Open Heart, Ease Shoulders & Chest

Feeling closed off or shut down? This practice aims to open you up to the connecti…

Myofascial Release

30 min

Rachel Land

Evening Wind Down

At the end of a long and busy day, it is sometimes hard to find the motivation for…

Restorative

20 min

Dana Diament

Meditation to Help Regulate Pain

Research shows that meditation can be a powerful tool to help regulate pain and th…

Meditation

15 min

Tiffany Cruikshank

Foundations: Introduction to Pranayama

Breath is such an important part of the yoga practice. Learning how to harness the…

Pranayama

30 min

Dana Diament

Foundations: Lower Back Care

This short and sweet class introduces essential concepts for supporting the lower …

Hatha Vinyasa

15 min

Dana Diament

Expand Awareness Body Scan

Body awareness is essential to moving efficiently and responding to your body’s ne…

Meditation

15 min

Dana Diament

Evidence-Based Awareness Lecture

An introduction to evidence-based awareness and supporting research. Click the lin…

Lecture

15 min

Tiffany Cruikshank

Quick Reset After Sitting

Reset your energy and your posture after a long period of sitting; perfect for a q…

Hatha Vinyasa

15 min

Rachel Land

Quick Digestive Booster

Good digestion is a crucial foundation to vibrant health. Nourish and nurture your…

Hatha Vinyasa

15 min

Rachel Land

Flow & Go

When you don’t have a lot of time but you want to get moving. Class starts with im…

Hatha Vinyasa

15 min

Rachel Land

Mobility: Chest & Hip Flexors

The pecs and hip flexors are common areas of restriction, whether as a result of a…

Hatha Vinyasa

30 min

Jenni Tarma

Restorative Nervous System Reset Practice

A soothing practice to leave you calm, clear-headed and refreshed, this soothing c…

Restorative

30 min

Jenni Tarma

Recovery: Yin & Gentle ROM

This recovery class is designed to soothe both mind and body with a little gentle …

Yin Yoga

30 min

Jenni Tarma

Active Recovery

Want a little flowing movement, or to just work out the kinks on a rest day or pos…

Hatha Vinyasa

30 min

Jenni Tarma

Foundations: Hip Stability

Creating and maintaining stability in the hip is not only crucial to the joints' l…

Hatha Vinyasa

30 min

Jenni Tarma

Foundations: Purposeful Practice

Do you ever wonder if you're doing the poses "the right way?" While many people wa…

Hatha Vinyasa

30 min

Jenni Tarma

Lower-Body Pre-Sport/Yoga MFR

A favorite pre-sport lower body prep with a foam roller to hydrate the connective …

Myofascial Release

10 min

Tiffany Cruikshank

Mindful Day Meditation

Use this mediation to set the tone for mindfulness in your day ahead. A great one …

Meditation

10 min

Tiffany Cruikshank

Full-Body Functional Movement

This yoga conditioning class will keep you moving when you want a challenge. The r…

Yoga Conditioning

30 min

Tiffany Cruikshank

Healthy Hips for Flexible People

This practice was created for those who tend toward the more flexible end of the s…

Hatha Vinyasa

60 min

Tiffany Cruikshank

Foundations: Transitions

Whether you have lower back discomfort, want to help prevent it or simply want to …

Hatha Vinyasa

30 min

Tiffany Cruikshank

Foundations: Shoulder Stability

This foundations tutorial introduces the basics of shoulder stability in weight be…

Hatha Vinyasa

30 min

Valerie Knopik

Get Out of Your Head Vinyasa

This vinyasa class jumps right in. Why? To get you out of your head! You'll move a…

Hatha Vinyasa

30 min

Valerie Knopik

Mood-Boost: Happiness

This class encourages you to find happiness and joy on your mat. There will be opp…

Hatha Vinyasa

30 min

Valerie Knopik

Nourish Yourself

This slower nourishing flow is for those times when you feel a bit depleted or out…

Hatha Vinyasa

60 min

Valerie Knopik

Foundations: Intro to Restorative

This foundations tutorial introduces the basics behind the restorative yoga practi…

Restorative

30 min

Valerie Knopik

MFR for Stress Points: Upper Back & Neck

This myofascial release practice focuses on releasing the upper back and neck area…

Myofascial Release

30 min

Valerie Knopik

Restorative Stress Buster

This restorative practice is designed to help you relieve stress, tension, and anx…

Restorative

30 min

Valerie Knopik

Foundations: Intro to MFR

Myofascial release can be a powerful addition to yoga practice - especially helpfu…

Myofascial Release

30 min

Rachel Land

Energy Booster Meditation

A quick energy booster when you need it with a passive breath visualization. A nic…

Meditation

10 min

Tiffany Cruikshank

Upper Back & Shoulder Rejuvenator

Grab your foam roller and use this one anytime you need a bit of a refresher for y…

Myofascial Release

10 min

Tiffany Cruikshank

Foundations: Intro to Yin

This is a yin class for those new to yin yoga or those curious about the what, why…

Yin Yoga

30 min

Tiffany Cruikshank