fluency practice

props: (2) blocks, (1) blanket

• hands & knees warmups

• hangs

• dog

• lunge variations

• pigeon

• twist

• seated forward folds

• seated meditation to close

• optional journaling

nooks & crannies practice

props: none on my end, choose your own adventure

• lots of juicy seated warm ups (neck, shoulders, side body)

• hands and knees warmups

• dog twists

• balancing poses & hip openers

• cross referencing (and lots of katonah yoga theory)

• pigeon

• twists

• forward folds

• optional journaling at the end of class

braiding the body

props: (2) blocks, (1) blanket

• katonah breathwork & theory to start

• soft, restorative style warmups

• lots of cross-referencing, swimming & braiding of the body

• restorative backbend to close

open up & reawaken

Optional: (2) blocks; (1) blanket

• gentle seated warm-ups

• table pose w/ variations

• hip openers

• standing poses

• balancing poses

• close w/ floor work & hip openers