Full Class (50 min)

Full Class Chapters

Full Class Audio

Daily Practice (16 min)

Daily Practice Chapters

Daily Practice Audio

Meditation (5 min)

Breathing (7 min)

Study Guide

Workbook

Study Audio (12 min)

Chapters

Featured

1. DROP IN

2 min: Drop in, relax the body, relax the mind.

Review the correct alignment of your posture in seated
Short meditation to instantly relax the whole body

2. WARM UP☼☽

12 min: Stretch the whole body, strengthen the core.

Upper body stretch in seated
Full body stretch + core work

3. FULL BODY☼☽

3 min: Sun Salutation: stretch, build strength & stamina.

You can repeat as many times as you like.

Sun Salutations stretch and strengthen the whole body, which makes it the perfect little sequence to do in the morning or as a warm up before any exercise routine.

Start with one every morning and see where it takes you!

There are two ‘sides’ to one round of Sun Salutation. They are identical, only:

Right foot steps back, right foot steps forward (to and from lunge pose).
Left foot steps back, left foot steps forward (to and from lunge pose).

If vigorous exercise keeps you up, you can practice Sun Salutations slowly - a few breaths per posture.

4. SHOULDERS ☼

8 min: Sun Salutations with postures for shoulder work.

Posture added to Sun Salutation for shoulder stretch + strength:

Right side:
- Standing forward fold with arms stretched behind
- High lunge with arms stretched behind
Left side:
- Standing side stretch
- Eagle arms (you can do a full Eagle pose here)
- High lunge with arms back (you can add a forward fold here)

5. CORE ☼

6 min: Fiery Sun Salutation flow for full body strength with focus on the core.

Postures to Sun Salutation for core:

Right side:
- Warrior 3
- Side Plank
Left side:
- Warrior 3
- Forearm Plank
- Down Dog core work

6. PEAK☼

5 min: Full body and core strength in standing balance postures and boat pose.

Full Body - Standing Balance Postures

Hand to Big Toe
Hand to Big Toe to the side
Revolved Hand to Big Toe

Take the bent knee variation to work on balance and correct posture.

Core

These postures are best done after a warm up as they engage the full body and include a backbend (in Locust).

Boat
Locust

7. COOL DOWN☼☽

9 min: Stretch shoulders and full body, relax the core, rest.

Shoulder Stretch:

Open to sides from belly
Child’s with arms up
Heart to Earth pose

Finishing Full Body Poses:

Bridge
Reclined Pidgeon
Reclined Twist

Rest in Savasana

Use the chapters to do the practice you need today. You can combine them to create the ideal sequence for how you feel right now.

Chapters

Featured

1. DROP IN

5 min: Relax the mind, stretch the shoulders.

Take a moment to let your day so far go and stretch the upper body. Use these stretches any time of day when tension accumulates in the shoulders.

2. WARM UP ☼☽

5 min: Full body stretch.

A few minutes for a full but gentle body stretch. Learn this sequence which can be used any time of day.

3. SHOULDERS☼

6 min: Sun Salutation flow for the shoulders.

Full body stretch and strength with focus on the shoulders.

This sun salutation has postures added for stretching and strengthening the shoulders.

Repeat this sequence as many times as you like.

Great for stretching after long periods of sitting down.

4. CORE☼

2 min: 2 postures for core work.

Best done after a full body stretch.

Boat
Locust

5. STRETCH ☼☽

4 min: Gentle full body stretch and rest.

Relaxing and cooling sequence to gently stretch the full body, relax the mind and to wind down.

The most important element in building routine is doing it every day. Even if it’s just the littlest bit:

use the Drop In chapter in the mornings, even in bed
take just a few minutes to stretch with the Warm Up chapter
use the Stretch chapter to wind down in the evening

Meditation + Breath

5 minute meditation to relax the whole body and prepare the mind to initiate any change you are looking to make.

Relax your whole body and mind anytime with this breath.

STUDY + ADVANCE

Shoulders + Core: Study Guide

Track & Goal Workbook