No Inversions

In this 30 minute class we practice a slow, thorough sequence for opening the hamstrings. Includes supine leg stretch sequence (supta padagusthasan series), Standing forward bend (uttansasa), downward facing dog (adho mukha swanasana), wide legged forward bend (pasarita padotanasana), Head to knee pose (Janu sirsana), and seated forward bend (pascimottanasana). Props Needed: A block, a blanket and a strap.

Nothing says "I've been riding" like tight hamstrings, glutes and lower backs. A quick hit class for cyclists that gets right to it and uses the wall to facilitate a more stable and deep stretch. Stretch these areas so you can maintain your flexibility as you strengthen on and off the bike. A great beginner class to get you associated with major muscle groups in your lower body. Props Needed: A strap

Only have time for a 5 minute yoga-break? This chair-based practice will help open your hips and hamstrings while bringing circulation to your entire lower-body. This simple, accessible practice is also appropriate for students that need a gentle, highly-supported sequence.

Props needed: Chair, two blocks, strap. This is a very basic sequence of poses to open the hamstrings for new practitioners.

Feeling a little depleted and unfocused? Do this quick series of movements and breathwork to revitalize yourself. Sequence includes spinal flexes and arm movements.

Get your energy flowing and clear your mind in this short sequence that is the perfect little break in any day! Props Needed: Chair

A basic and gentle class focusing on seated and reclined postures that bring flexibility to your hips and legs. It's perfect for beginners, or people with limited mobility. Warm up with various reclined leg rotations using a strap (supta utthita hasta padangusthasana) and hip opener thread-the-needle. Work up to more challenging seated postures such as cobblers pose (baddha konasana) seated twist (ardha matsyendrasana) and seated thread-the-needle. Suggested Props: A strap, a blanket or block to sit on.

Experience Pilates at its gentlest. Ideal for those in recovery or with limited mobility, this fun, slow-paced class moves through light stretch and strength work using a chair and resistance band. Featuring both seated and supported standing exercises, the goal is to leave you feeling taller and stronger.

This is a hatha practice with NO arm balances or inversions, but you can still expect different strength poses with modifications. Plank and forearm plank are a few of the many gateway poses to finding balance on your own hands. Cover some hip opening using pigeon prep, warrior 2 and parsvakonasana. You will work hard, sweat and build strength in your core and arms, helping to achieve arm balances in the near future.

Yogis looking for an all-encompassing flow practice with no arm balances or inversions should look no further! No arm balances or inversions here, my fellow yogis. Enjoy! Props Suggested: A block.

This foundational 30:1 series class takes us through the cycle of human life. Our journey begins with supine, prone, seated and standing asanas, then back to seated and out with Savasana...all with 1 minute holds. No arm balances or inversions in this practice! Geared towards the level 1/2 yogi, this practice helps to understand the relationship between gravity and our 4 limbs. Practice on, my fellow yogis! Props: Two Blocks, One Blanket

No hands? Yes, because this deep internal practice takes the awareness to the inner core of the body for a combination of alternating twists and forward folds in order to restore our energy and rejuvenate in the ebbs and flows of life so we can return to our outward action in the world or our practice

Unlock some of the tension and tightness that can get trapped in your neck, shoulders, hips, and hamstrings. This class moves slowly, with long holds in deep stretches like lizard and double pigeon. Close with a feel-good series in bridge, a final twist, and a brief savasana. Props Needed: Two blocks.

Hooray, a completely hands free vinyasa yoga class!! Well 90% hands free, but there are no weight bearing postures such as down dog or plank. Our flow focuses on leg strengthening postures like crescent (anjaneyasana), warrior (virabhadrasana), half moon (ardha chandrasana), squat (malasana) and leg lengthening postures such as forward bend (uttanasana), wide legged forward bend (prasarita padottanasana) and flank (parsvottanasana). There is a little hip opener and savasana to finish. Healing love to your arms :) Optional Prop: Blanket

Vinyasa yoga includes a lot of poses with the arms reaching overhead, but fully elevating the arms can trigger shoulder discomfort for many students. This practice eliminates any postures that elevate the arms beyond 90 degrees, while still being strong and dynamic. Jump right in with core work, flow through sun salutations, then challenge your strength with locust, boat and forearm planks. You'll get the powerful flow you're after while keeping shoulder tension at bay.

Great for beginner yogis this flow has limited weight bearing on the arms, so no down dog or vinyasas. We do get into a lot of movement with half sun salutations (surya namaskar) and standing poses; crescent, warrior 2, triangle and tree (anjaneyasana, virabhadrasana, trikonasana, vrksasana). Cooling poses are supported bridge (setu bandha sarvangasana) and cobbler's pose (supta baddhakonasana) savasana to finish. Props: A blanket and a block.

This vinyasa- and chaturanga-free class manages to build upper body strength without putting weight on your arms. Begin with seated arm work then flow through lower body strengthening poses like warrior II, extended side angle, goddess, and crescent. Come down to the mat for a child's pose side stretch, paschimottanasana, and double pigeon before closing with a brief savasana, remembering that you are always whole, even when parts of your physical body are in the process of recovery.

Learn how to modify poses in the face of bone density loss while helping to build more stability in your bones, joints, and connective tissues. Using the wall and a chair for support, explore options for down dog, standing balance pose, plank, tree, warrior II, and chair pose, focusing on the importance of stressing the bone to strengthen it. Props Needed: Two blocks, a chair, and wall space.