Joint yoga

An invigorating yet gentle practice, ideal for aging bodies, beginners, and those with limited mobility. This class uses a chair throughout for support in both seated and standing postures. Begin with a dry brushing technique and diaphragmatic breathing to wake up the body then seated Cat-Cow, Figure-Four, and Twists offer a supportive stretch. Repeat this class any time your body needs some extra TLC. Props Required: Chair, dry brush.

There are many ways to cultivate the health of the joints and many different types of joint freeing practices. This particular sequence will be helpful for calming the Vata dosha, which is the energy of wind and air in the body. It governs the nervous system and controls change. When this category of energy is in excess or imbalanced, we may feel cracking and popping in our joints, or some measure of instability. This practice is designed to induce a sense of calm and to help facilitate a greater sense of freedom and ease in the joints. Prop Suggested: A block.

Infuse your morning with fluid, circular movements to safely lubricate dry, crackly joints. Begin with hip and shoulder rolls, side bends, and lion pose, then flow through sun salutations with wrist swirls, lunges, and wide-legged forward bends. You'll bring it to the wall for side plank and handstand hops, then finish up with a few final stretches to head into your day feeling free and easy. Props Needed: A strap, a block, and wall space.

Are you a slow riser, feeling creaky or sore from a workout day before? Take ten minutes to oil your joints, get re-juiced, and more present for your day.

Smaller joints don't often get as much attention as our more prominent joints. Focus will be in flexing and extending and moving our smaller details. Props Needed: A bolster. Props Suggested: A chair and two blocks.

Hikes got you weak in the knees? As much as we love a good hike, without proper recovery, they can cause some pesky knee pain. This active recovery class reduces tension and restores energy in the hips, legs and lower back. Begin with seated leg stretches (both held and dynamic), move into an active lunge series and wind down with supine openers. This sequence is great after a hike or any other lower-body intensive cardio workouts.

This series utilizes a sequence of rhythmic movements to free energy in your joints and allow prana to move through your entire body. This mix of circular, repeated movements in standing, seated, hands and knees, and supine postures allows you to feel a sense of freedom throughout your body. A great class for beginners who feel especially stiff today. Props Needed: A blanket. Props Suggested: A block and a strap.

Take an internal meditative journey through your hip joints and sacro-iliac joints. The class begins with beautiful meditation on the breath, face and inner prana. Then through slow, steady movements, build stability and mobility in the powerful structures of the hip joints and lower spine. We start with "micro-movements" on the floor and make our way to dynamic standing poses. Suggested Props: A blanket, bolster, strap, and a block

Flow through a variety of deepening twisting poses while getting some strong core work. Learn how to protect your SI joints in twisted lunges, chair, triangle, and more, then unwind with a few backbends. Props Suggested: A block.