Use this class to stimulate and invigorate through the muscles and tissues in and around the forearms and wrists. This class is great when you've been practicing vinyasa or you sit at a desk and type alot.

For all the runners! This class is great to add pre or post run. Take 20 minutes to hydrate the tissues in the areas that you feel the most when you run: feet, calves and hamstrings.

Props: 1 block, 1 blanket

This class starts with some myofascial release to release the small muscles and fascia in the area of the suboccipitals. You'll then drop into a slow flow to continue that length through the side of the head and neck. Finish the class with a supported savasana.

Props: 2 Myofascial or tennis balls, 1 block, 1 blanket.

A quick fix for your low back! Enjoy 20 minutes of varying myofascial techniques focused around awakening the areas that typically aren't firing when the low back takes the majority of the load.

Feeling tight through your low back? This quick myofascial practice will help release some of that tension by working through the area of the hips, the adductors and the low back. You'll need 2 myofascial or tennis balls and an optional blanket to support your head.

Props: 1 Blanket

Our calf muscles are often overlooked in our rest and recovery. This class explores the top middle and lower calf through myofascial techniques. Great when your calves are sore or you've been running or hiking alot.

Props: 1 Block, 2 myofascial or tennis balls, 1 blanket (optional)

Give your shoulders and spine a gentle reprive from all the work these areas do for us. Allowing us to stay mobile and move in all different directions. This targeted practice will touch into places that you don't often touch like the pecs, infraspinatus and the erector spinae.

Props: 1 Blanket and 2 Myofascial or tennis balls

Our hips often carry way more tension than we notice and such impact many different areas of our body. This class will explore compression techniques to rehydrate the tissue of the front, back and sides of the hips. You’ll use your breath to guide you and explore the depth of the tissues moving from superficial to deep.

Whether you work with your hands a lot or you simply don't give your hands enough love, this one is for you. This is a very quick one to rehydrate the tissues in and around the hands. You'll also give some energy to the forearms to round out your time.

Props: 1 Myofascial ball or Tennis ball

This quick practice is great when you just need a quick boost of energy. You'll start with some stretching of the feet and ankles and move into some myofascial techniques on the shin, calves, hamstrings and feet. This one is great in the morning to bring some energy into your day.

This is a great practice if you’re looking to work on your mobility and range of motion of the shoulder joint. You’ll tap into the rotator cuff muscles: infraspinatus, supraspinatus and teres minor. You’ll finish the class hydrating the tissues of the traps.

Props: 2 Myofascial balls or tennis balls. Optional blanket or towel.

This potent myofascial practice is great when you're feeling a lot of tension in and around the hips. Also great when you've been sitting a lot. You'll touch all sides of the hips, front, back and sides utilizing compression and cross fiber techniques.

Props: 1 Myofascial ball or tennis ball

If you use your hands a lot, you’re an avid vinyasa practitioner, or a handstand junkie, this practice is meant for you. You’ll start with stretching the wrists and waking up the forearms in the process. You’ll then move to your hands where you might find you carry more tension than you think.

Props: Two (2) Massage Balls or Tennis Balls

This class is a sweet touch to invigorate and rehydrate the tissues of front body. You’ll start with a simple 4x4 pranayama breath practice and move into self myofascial release of the side ribs then end with working through the front of the ribs and the tissues near the ASIS. After each exercise, you’ll take some time to notice the shifts.

Props: 2 Myofascial Release Balls or Tennis Balls, 1 Block, 1 Optional Blanket

In this practice, you'll explore the tissues of the feet, calves and hamstring. You'll begin to rehydrate the tissues by applying a nice pressure to the MFR balls utilizing varying techniques like cross-fibering of the tissues. You'll spend a few minutes exploring each technique enhancing the circulation in those areas.

Props: 1 Block, 1 MFR Ball or Tennis Ball

Most of us carry a majority of tension throughout the shoulders, head & neck. This class will allow you to indulge in a self massage in those areas in order to rehydrate the tissues near the traps, rhomboids and sub occipital muscles.