This well-rounded class moves your spine in all directions: flexion, extension, lateral flexion, and rotation while increasing your overall body strength and flexibility. A holistic Pilates workout doesn’t get any better than that!

Have you heard of Crossfit? Most of us have and that is core and functional training combined in one. It’s a really great way to get in shape but those gyms, the props, the style of training, and the workouts can be intimidating. Take this 20-minute class and learn how to incorporate core and fun...

This class starts off strong and before you know it, you are in a challenging series of twisting lunges and low lunges. This class was designed to give your shoulders a break from all the normal vinyasa-ing. We do some push ups at the start and then leave the shoulders alone while we focus on the...

Utilizing Utkatasana (chair pose) and Virabhadrasana III (warrior 3) as our launching pad, we will move through several sequences of standing postures. And the benefits of this flow? Chair pose is ideal for strengthening your thighs, calves and hip flexors. Warrior 3 is great for improving memory...

A delayed vinyasa provides an opportunity for a profound moment within the practice. It's a moment between postures where we step back into downward facing dog versus automatically slipping into the habit of entering into an over used, tired, misaligned and intention forsaken vinyasa. This will s...

Here is some more core strength for all of you yogis out there. This is a very challenging level 2 practice. It should leave you sweaty and panting at the end of 20 minutes... Just make sure that when working with these core muscles, you never strain or force. Take the time to do it right and res...

Tradition for tradition's sake doesn't serve anyone. Now that yoga has become popularized and we are seeing the results in millions of people, there are some changes that need to be embraced. Vytas will discuss his observations in over 10 years of teaching. This is less of a flow class and more o...

Decoding a hormonal balance is no easy task, but not many people realize that there’s one specific hormone that massively dictates the performance of all the rest... And if we don’t handle stress properly, we are sure to notice this in every area of life. When the body is under too much unresolve...

Autoimmunity can feel like it’s draining the body from many angles. The aches, stress, and fatigue can come all at once… Dr. Lisa Koche has witnessed them all on her own. But by seeing how well she’s doing now, we can definitely say she knows how to support the immune defenses. Today, she lists h...

Courage can be cultivated with movement! Here, you will discover powerful dynamic movements to fire up the abdominals and large muscle groups, leading to inner and outer strength. This practice incorporates innovative core sequences, breath work, meditation, and a metaphor to leave one feeling fe...

Engage in this powerful ritual-based practice that will strengthen you from the inside out! Through the power of intention, we will work through any blockages in the body that are keeping us from feeling balanced, courageous, loved, and creative. These core feelings will result in more strength, ...

Tune into this grounding practice in order to regain your connection to earth and set your very own energetic foundation. This class is a steady, but strong flow that aims to help us feel calm, centered and mindful. After practicing, tuning into your inner power and staying balanced will become y...

This class is all about the Bird of Paradise pose. It is the peak pose in this sequence for many reasons. Firstly, it incorporates all of the benefits of preceding postures into one single movement. Secondly, it is intensely challenging. Listen carefully to the instructions while maintaining focu...

Are you a fan of almond butter by any chance? You'll love asana butter then! In this creamy flow, we will use Rudy's original "delayed vinyasa" to enhance the flow of energy and vitality. This sequence will leave you feeling energized… And most likely hungry afterwards!

In this class, you will twist yourself silly while elongating, rotating, and squeezing away tension. It will come in handy after a long, tiresome day that finally comes to an end. Make sure to tune in and feel the tension disappearing in real time!

Did you know that pesticides have the power to affect children’s development, IQ, and ability to learn? One of these chemicals has already been banned, but the remaining ones are still common visitors inside our gut... And since the gut is closely connected to the brain, it’s not uncommon to see ...

It may not be Halloween today, yet zombie cells and high stress levels can still be causing an apocalypse in our bodies. In fact, imbalanced cortisol and half-dead mitochondria are responsible for muscle & bone breakdown, high blood sugar & cholesterol, low immune defenses, and toxin accumulation...

A car full of fuel allows you to go further, faster, and without any disturbances. And just like a vehicle, your brain needs adequate fuel as well. Especially when you want to prevent or even reverse cognitive decline. One of the best diets to achieve that effect might be the ketogenic diet, but ...

The truth is, we will never feel completely sharp before eliminating the toxins from the body. However, there are a few upcoming therapies that can quickly “refresh” the brain while we work on detoxification. In this episode, Dr. Yvonne Karney shares the ultimate “fertilizer” for brain cells, and...

In this class, we will be exploring finding freedom in challenging moments. We will use binds and other stretches to explore physical restriction and breathe deeply into the challenge of the poses and see where we can create some space. The perfect way to build mental resilience for the future!

For those of us that need continuous work on our mobility, this is a great practice to incorporate into the regular fitness regiment. It targets all of the major areas of mobility, while also encouraging full focus and mindfulness. Get on your mat and free yourself from the tension you’ve been re...

We all have our fair share of stress, chores and responsibilities. It’s time to finally take a step back and feel grounded in this very moment. During this guided meditation, we will let go of worry and repetitive thoughts, replacing them with true mindfulness. By embracing the power of presence,...

Where does our freedom in movement come from? It turns out that two very important areas for that are the hips and hamstrings… This intelligent sequence will get to the deep stretches in a way that makes perfect sense and at the same time takes some strength and stamina. Open these areas and enjo...

Running low on time is not an excuse anymore! In just under 30 minutes, we will get your heart rate up and keep your body in the fat burning zone. This is Cristi's version of yoga circuit training as she takes you through the sequence two times. Be prepared to sweat and feel proud afterwards!