Move, Breathe, Get Strong and Stay Calm at Home
Give yourself the gift of functional movement, strength-building flows and incorporated drills, and mindful theming so you can connect to YOURSELF, and expand higher energy out into the world.
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PRACTICE IN UNDER 30 MINUTES
Restorative: Settle and Clear Your System
Three restorative poses, 5 minutes each. This practice uses the analogy of a glass of water with sand in it that has been stirred and invites you to let the sand in your system settle and your water to clear. You’ll need 2 blankets or towels and 2 blocks for this practice. Enjoy!
Low Back Practice
Try this practice when your low back needs some love and attention. This is a gentle yoga / movement practice, designed to help you feel your body more fully, move through the hips, pelvis, and upper back, and release tension and stress. Enjoy!
Quick Beginner’s Yoga Warm Up
This short flow takes you through a spinal warm-up using Tabletop and Cat/Cow. Then enjoy some side-bending and stretch the inner thighs in Gate Pose (Perighasana). Finally, we’ll move into some lunge variations to open the hips and strengthen the legs. Grab 2 blocks for support under your hands, and a blanket for some cushion under your knees if you’d like. Let’s flow!
Kitchen Yoga: Full-Body Mobility Practice
You don’t need a mat for this practice, and can even do it in your kitchen while you’re making coffee/tea, oatmeal, rice, etc. This practice is a tutorial on how to do Controlled Articular Rotations (CARs) from the Functional Range Conditioning approach to move your joints in all the major ranges of motion!
CORE STRENGTH SERIES
Get connected to the “core” of your body, AND your life with this first class in a strengthening series focused on the dynamic support system located in the middle of your body. When the whole inner unit of the torso is strong and integrated, all of your movements can feel better and more confident as you move through life. This class starts with a mini Savasana (yay!) so you can connect to your inner landscape, and then moves onto some reclined core work and a Segmented Cat/Cow. You’ll also practice Side Plank variations held for about 30 seconds, and lots of core-activated standing poses, like Warrior 2, Reverse Warrior, Extended Side Angle, and Triangle Pose. You’ll leave this class feeling illuminated, energized, and relaxed. 2 blocks, a bolster/pillow and/or a wall are recommended. Enjoy!
Enjoy this subtle and gentle (yet powerful) core-awakening practice that you can use when you feel like a challenge, OR when you feel a little blah. 🙂 This is the 2nd class in the Core-Strengthening Series, and I’ll introduce you to a few moves to isolate and invigorate the center of the body, including a Deep Core Psoas activation sequence (my students know this as the “sticky foot exercise”), Bird Dog variations on All 4s, and a Hand-to-Thigh Press that is sure to show you where the midline of your physical space is at! We’ll also flow through a simple sequence, including a Lunge Twist, Reverse Triangle, Extended Side Angle, and a Wide-Legged Forward Fold. You’ll want 1 block for this practice. Enjoy!
Enjoy the integration and strength you’ll feel turn on in the center of your body as you work with some key concepts in this class: the “Double Exhale” to get more of the deep core muscles to participate, and keeping the curves of the spine neutral as you move. Having limitations actually makes us humans MORE creative, so adding the “constraint” of keeping your spine neutral as you breathe fully is a great way to explore how you feel and what your body can do without dumping into the low back or falling into other habitual movement patterns. This class includes plenty of “core work,” lots of active twisting, getting up and down with no hands, a Lunge Flow, and an invitation to notice how your body-mind reacts when various limitations are placed upon you. Enjoy!
Mindfulness is a wonderful skill to practice in order to lower stress, increase focus, and to coax ourselves into awareness of the present moment. This class uses the anchor of the breath to practice this skill both in stillness and in movement. We focus on some wonderfully powerful core-strengthening movements that build upon class #2 in the Core-Strengthening Series, including Tiny Marches, a hovering version of Bird Dog, and a Reclined Hand-to-Thigh Press that will get the fire in the core going! Our ladder flow builds into Lunge with Cactus Arms, Warrior 3 with Eagle Arms, and Eagle. Two blocks will be helpful as arm extenders. Enjoy!
Use this practice to set technology (your phone, emails, texts, the news) aside for a little while, unplug, and reset the technology of your body and your mind. We use extensions of the Core work done in classes #1 and #3 in this series to further strengthen the dynamic support system and find that 3-dimensional breath. Enjoy active twisting in this practice, and start to make the connection of how the front line of the body participates in shapes where the spine is rounded while the back body activates to support backbending. We need all this good movement to replenish our vital energy! You’ll need a strap for this practice. Enjoy
Use this deep and subtle movement practice to connect you to a sense of core illumination and feeling of being incredibly well supported as you move your arms and legs around in space. We start slowly and build intensity and heat in this practice, as we add on more challenging variations of Tiny Marching, Hollow Core Roll Ups, and a wonderful Hand-to-Thigh Press with an opposite leg extension. Our flow includes a Lunge Twist, Reverse Triangle, and Extended Side Angle. Enjoy!
Build upon your knowledge of an integrated inner unit (“the core”) in this class as we play with some new moves, including a Core Roll Down using a block between the thighs to squeeze, a wonderful Twisted-Knee Hover (Jathara Parivarttonasana), a Contralateral Crawl, and a Marching Plank. Throughout, I’ll invite you to engage in the practice of Ahimsa, or “non-harming,” which invites you to offer compassion to yourself and to others in actions that do not harm, either on the physical or emotional level. Enjoy!
Build the fire of “tapas,” or discipline and commitment to regular practice with this core-centered sequence. We focus on spinal segmentation and being disciplined to KEEP the focus and awareness where we want it. This group of core-strengthening moves will strengthen the whole center of your body, and will also prepare you for some elements of Crow Pose or Bakasana. We start with Breath of Fire (Kapala Bhakti) and then work with a Seated Curl Down, Dandasana Pickups, some versions of Navasana (Boat Pose), a Reclined Crow Pose, Rabbit, and a prep for Uttanasana Press-ups. Our flow includes a Crossed Core Plank and Side Plank/Wild Thing. You’ll need 2 blocks for this practice. Enjoy!
In this class, we work on several things: a long spine, full breathing, evenly balanced effort in the body, and a clear mind. These are all qualities that can come from having a “core” that supports us well in movement! This class adds onto movements we learned in Class #7, with just some added challenges/progressions as you are ready. 2 blocks will be helpful. Enjoy!
HIP STRENGTH SERIES
Hip Strengthening #1 + Foundations of Practice
The first in a series of practices to help you get to know your hips better, this class invites you to settle into the foundations of practice. Simple, but advanced, use the senses to arrive in the present moment, notice the feeling of breathing, and find the muscles and bones of the body in the interior spaces of YOU. For this first hip practice, we explore moves such as Hip CARs (Controlled Articular Rotations for mobility), Toe to Knee Rocks into a Squat or into Chair, some static and dynamic balancing in Tree and in a move called Rock the Clock, and lots more. We’ll also enjoy classic yoga poses like Warrior 1 and 2, Pigeon, Triangle, and Supported Bridge. You can look forward to adding onto this practice to repeat and refine, plus add some challenges in the 3rd practice in this series. Your hips will thank you! You’ll need 2 blocks for this practice. Enjoy!
Hip Strengthening #2 + Let Tension Pour Off
This hip class focuses on exploring the full range of motion in the hip through some feel-good flows that build upon each other and repeat throughout the class. We’ll explore internal and external rotation especially, and as you move, see if you feel sensations of letting tension and stress pour off your body as you stretch and explore. Includes Pyramid Pose, Revolved Triangle, some IT Band Love, a Squat Mobility Sequence, and more. I think we stand up TWICE in this practice, so it’s all pretty low to the ground. You’ll need 2 blocks and a stool or chair. A blanket may also be helpful. Enjoy!
Hip Strengthening #3 + Helping the Body to Cooperate
We revisit some movements from the 1st hip-strengthening practice in this class, which further refines how we can “decouple” (break apart) the movements in the hips from those of the spine. When we make each piece stronger and smarter, the whole body can cooperate better to get the tasks of life done, so that is the intention of this practice. Includes ankle stretching and strengthening, standing hip CARs (Controlled Articular Rotations), Tree Pose, Toe-to-Squat Rockers, a nourishing flow that focuses on harnessing the strength and power of the pelvis to support the spine, a fun balance challenge called Rock the Clock, and more. You’ll need a strap and 2 blocks for this practice.
Hip Strengthening #4 + Move in ALL the Ways
I just LOVE the little flow we work with in this practice, and I hope you do too! This class repeats many elements from Hip Strengthening #2, and has the intention to help you move in ALL the ways, not just in the habitual patterns that can create blindspots and structural imbalances in the body and the mind. We play with a Pinwheel Sit, Music Box Rotations, a Squat Mobility Sequence, Active Frog Pose, Side-lying Clamshells, Extended Side Angle, Pyramid, and Half Moon. This is a sequence you can come back to over and over again when you want to flow but also develop some strength in some new ways in which your hips can move.
Hip Strengthening #5 + Refined Mindfulness
In this class, I invite you to bring a “beginner’s mind” to your practice so that you can experience poses in new ways, and also to really refine movements you’ve done before with a higher degree of awareness. Both of these approaches to practice can help us develop the important skill of refined mindfulness on the mat, and in life. The 5th class in the hip-strengthening series, we’re building onto movements we’ve done in classes #1 and #3, including Hip CARs, a transition from kneeling into a squat, the Rock the Clock balance challenge and more. We also put a lot of focus on the ankles, since the foundation of the feet matter so much to what’s above, all the way to the crown of your head! And we explore the question of “SHOULD” your knee always be over your ankle in Warrior 2??” You’ll need 2 blocks for this practice. Enjoy!
Hip Strengthening #6 + Move Outside the Box
We start with the Box Breath, and then this practice encourages you to think outside the box with your movement! We play with a flow we’ve practiced in the 2nd and 4th class in this hip-strengthening series, and there are lots of opportunities to explore variations in angles, positions, and modifications of “traditional” yoga poses. Includes Active Frog Pose, a Squat Mobility Sequence, and a Pinwheel Sit. 2 Blocks with be helpful for this practice. Enjoy!
Hip Strengthening #7 + Proprioception & Interoception
In this class, we start a whole new series of hip-centered movements that build upon many of the movements that came before in the Hip-Strengthening Series. Start with foot and ankle work to bring some awareness to the foundation of your body, and then we move into a Surya C sequence that includes a Low Lunge (Anjaneyasana) and Pyramid Pose (Parsvottonasana). Next, we get into some excellent ankle mobility using Combat Stance, give the hips some effortful work in a Single Leg Tornado, and then move into a 90/90 Mobility Sequence for the hips. Integrate all of this work into Warrior 2, Extended Side Angle, and Triangle Pose to get the payoff of strong and open hips to lead to a light top arm as you explore where you are in space (proprioception) and how it feels inside your body (interoception). 2 Blocks will be helpful. Enjoy!
Hip Strengthening #8 + Single-Leg Strength
This next series of movements focuses on single-leg strength in a variety of ways, and invites you to explore with curiosity the two sides of your amazing body! We start with Alternate Nostril Breathing, and then head into a practice full of hippy moves that will bring awareness to your hips, yes, but also your toes and ankles. We visit a Single-Leg Squat, Block Drops, and a Side-Lying Leg Lift, and then integrate it all into a Triangle Flow. Enjoy building some heat, noticing effort, and RELAXING as you practice. You’ll need two blocks.
Hip Strengthening #9 + Ground and Expand
Focus on the feet and ankles as the foundation of grounding for the hips, and find an upward expanse of the upper body up, as you enjoy this 9th class in the hip-strengthening series. Filmed outside, you’ll hear birds chirping, and my cat Felix even makes an appearance! Includes Pyramid Pose, Combat Stance, a wonderful hip-strengthener from a “tie-your-shoe” position to standing, Boat Pose (Navasana), and a 90/90 Seated Hip Mobility sequence. Two blocks will be helpful for this practice. Enjoy!
Hip Strengthening #10 + Solar and Lunar Channels
Let’s revisit the strength of our two legs in this 10th class on the hips, as well as balancing out the solar (active, right-side) and lunar (restful, left-side) channels of our system. Single-leg strength is an important part of moving and balancing, and in this class, we build upon class #8 and explore progressions of Side-Lying Leg Lifts, Standing Heel Raises, the Block Drop, and more as we build up towards yoga poses such as Warrior 3, Half Moon, and Standing Leg Extensions (Uttita Hasta Padagusthasana). You’ll need 1 or 2 blocks for this practice. Enjoy!
SHOULDER STRENGTH SERIES
Shoulder Strengthening #1 + Letting Go of Overefforting
Yoga is about balancing effort and ease, just like life. In this class, we start with a restorative Supported Fish to open the chest and relax the shoulders, and then we move into some excellent strengthening work for the shoulders. Once we move through the effortful section, we flow and breathe, looking for ease in the postures. We end with Gomukhasana (Cow Faced Pose), a seated hip opener and shoulder stretch, and then Bridge, a Reclined Twist, and of course, Savasana. A bolster or pillow, a blanket or towel, and 2 blocks will be helpful for this practice. Enjoy!
Shoulder Strengthening #2 + This Present Moment
Times like these, when things change so quickly remind us that all we REALLY have is the present moment. Get anchored into our body and breath with Alternate Nostril Breathing, and then we start a present-moment awareness of the shoulders, building upon the Shoulder Strengthening #1 practice. In this class, we practice pulling strength as well as pushing strength (pulling is less common in yoga), and we also explore the various ways the shoulders can move (forward, backward, up, down, around). Feel the back body as well as the front body, the top and the bottom, and the right and left sides continually through this flow, and use this experience to get MORE anchored into presence and awareness. 2 blocks and a blanket are needed for this practice.
Shoulder Strengthening #3 + Feel Your Energy
Build upon the work in Shoulder Strengthening #1 class to add some progressively harder versions of some excellent shoulder movement. This practice is designed to help you build global strength of positions for things like our yoga push up, the wonderful Chatturanga Dandasana, and to also help you move in all kinds of new directions. Work like this “turns on” shoulders awareness, and can often help us RELEASE tension and relax more fully. So feel YOUR energy, in the beginning, middle, and end of this practice and see if that’s the case for you! We’ll also flow through a progression of Buddha, some twists, Skandasana, Side Plank, and Eagle, and finally a good rest in a restorative Stonehedge. You’ll need 2 blocks. Enjoy!
Shoulder Strengthening #4 + Moving Forward with Intention
This shoulder-focused practice is the 4th in this series, and includes moving forward with more challenging progressions of scapular circles (aka “shoulder circles”), some great pulling work, and adding “load” by holding onto blocks (all building upon Shoulder Strengthening #2). Who knew blocks could make things harder, right?? The intention of this class is for you to cultivate a way to move forward (with your practice, with your LIFE) from a place that is centered and anchored in awareness. You’ll need a blanket/towel and 2 blocks/books. Have fun!
Shoulder Strengthening #5 + Earth Day Energy
Filmed on Earth day, this is the 5th class in a series on building control, mobility, and strength in the shoulders. Adding progressively more challenging active work is great for functional movement, and we alternate this strong, stabilizing work with flowy movement – finding that pulsation between Shiva (steadiness/stillness/pure consciousness) and Shakti (creativity/movement/manifestation). This pulsation is called Spanda in the yoga tradition, and we as humans are part of it! Explore a great wrist preparation, some chest presses (like a pushup) and Side Plank transitions within the flow and connect to universal energy. Enjoy!
Shoulder Strengthening #6 + Increasing Your Sensitivity and Awareness
The 6th practice in the series on increasing shoulder awareness focuses on pulling strength, and layers on progressively more challenging options to movements we did in the 2nd and 4th classes. The focus on this class is on increasing a sense of refinement, and in doing so, becoming more sensitive and building the muscle of awareness. We start with Alternate Nostril Breathing, then move into some great neck and shoulder work in a variety of positions. Shoulder movements progress to All 4s and then to Plank for an extra challenge! We flow into lunges, backbend shapes and a Revolved Triangle Pose, then into some Mermaid Slides to work those pulling muscles, and visit some stages of Tripod Headstand Prep. We end with some reclined hip and twisting work, and then rest. Ahhhh. Enjoy! You’ll need 2 blocks and also a blanket/towel on a hardwood or tile floor, OR a paper plate or slider for carpet.
Counteract all that sitting at computers and looking at phones with new shoulder movements! In this class (the 7th in the series), we start to explore developing greater awareness and activation of the shoulders through opposing arm circles, some great pulling work using a strap, a fun traveling Plank, Downdog Push-ups, and Incline Push-ups at the wall and using a chair. All of this work serves to activate the BACK of the shoulders and can have the effect of helping us to open the front of the body and lift the heart. We play in some wonderful side-body stretching, and a flow that moves through Side Plank, Twisted Lunges, and Wide-Legged Forward Fold before we wind down with Bananasana and Savasana. You’ll need 2 blocks, a strap, some wall space and a chair or countertop. Enjoy!
Shoulder Strengthening #8 + The Stillness of Presence
Stillness is not the absence of movement, but rather a sense of presence in the current moment. We use this theme to explore our mental state and sense of presence, in the practice AND off the mat. The 8th in this series on shoulder strengthening the exploration, this class building “pulling strength,” which is often missed in traditional yoga practices. We also play with lots of binds and half binds, eventually flowing into a Bound Warrior Flow, and even an option for Half Bound Half Moon. This is a strengthening class, but one that invites ease, letting go, and finding that sense of awareness and stillness that is available to us ALL the time. You’ll need one block for this practice.
Shoulder Strengthening #9 + More Options Are Better Than Less
In this class, we explore lots of different options for movement around a stable and mobile spine, because the more options we have the better! We build upon the 7th class in the shoulder strengthening series by revisiting arm circles, opposing arm circles, a pull-down movement in Downward Facing Dog, and Incline Push-ups at the wall/ a chair. Amidst all of that, enjoy a flow that leads toward a prep for Side Crow, so we enjoy lots of twisting and side bending. Keeping the spine long and the breath full, you’ll practice all kinds of creative movements to keep your body responsive and resilient, even in imperfect times. You’ll need a strap, 2 blocks/books, a space at the wall, and/or a chair.
Shoulder Strengthening #10 + Harness Strength to Gain Clarity
Harnessing strength from the back of the body has a tremendous effect on helping our shoulders and neck feel happy and healthy (since we spend a lot of time with the arms in front on computers, phones, driving, etc.)! Therefore, this class incorporates work to bring more awareness and clarity of movement to the back of the shoulders, as well as some excellent active twisting work. We use a transition from Sphinx to Forearm Plank in place of the traditional vinyasa, plus we’ll do some wrist warmup work so we can try our hand at Side Crow (Parsva Bakasana). Reverse Tabletop helps us connect again to having our arms back behind us, and we end with an arm-focused prep for Shoulderstand to really connect and get clear on the strength required to activate the arms in this way. Lots of chances to rest, relax, and connect to your breathing are given. You’ll want 1 block for this practice. Enjoy!
Shoulder Strengthening #11 + Conversations and Revolutions
Explore the pulling and pushing capabilities of your shoulders as we work toward the global movement on the almighty Push-Up (at a wall or on a chair) as we explore the idea of using the yoga practice as a way to converse with ourselves and be in revolution. This flow includes our excellent shoulder work that builds upon the 9th practice in this series, so we’ll play with putting opposite arm circles (challenging on their own!) into a lunge shape, as well as incorporate many of these strength moves in a full revolving flow that travels in a circle (a mandala flow). This practice also invites you to use Stali breath, a cooling breath that is wonderful for hot days such as the one on which this class was filmed! You’ll need 2 blocks and a strap, plus a chair or a place at the wall for this practice. Enjoy!
Shoulder Strengthening #12 + Integration and Letting Go
You know more than you think you do, and this class is a reminder to integrate and embody the knowledge you already have, and to let go of things that need to be released. Enjoy this last class in the shoulder strengthening series, and integrate a lot of great, balancing shoulder work including some wonderful range of motion exploration movement, posterior arm holds, some excellent pulling work in Sphinx, and more. We end with an arm-focused prep for Shoulderstand/Plow Pose before we wind down with reclined twists and a reclined Figure 4. You’ll need one block and a strap for this practice.
HAMSTRING STRENGTH SERIES
Hamstring Strengthening #1 + Pause and Suspend the Breath
This practice focuses on two things: (1) Hamstring strengthening so that we have strength as well as stretchiness in the backs of the legs, and (2) Feeling the pause between the inhale and the exhale. After we move through some reclined hamstring work, we move to a standing flow that works with suspending the breath for brief moments, along with some feel-good movement for the legs and hips. 2 light blocks (foam is preferable but optional) and a strap are helpful for this practice.
Hamstring Strengthening #2 + Play with Curiosity
This class complements the work in “Hamstring Strengthening #1” and incorporates some active stretching work (as opposed to passive stretching) in isometric holds to strengthen the hamstrings, and also the hip flexors. We start with a Reclined Sun Salutation flow and then move through a flow that includes a fun toe stretch + Downdog Split, a Lunge with a hamstring curl, Warrior 3 with a hamstring curl, Warrior 2, and Half Moon with, guess what, a hamstring curl! You’ll also get up and down with no hands (a fun and important skill to practice!) I invite you to PLAY in this practice with an attitude of curiosity to see what YOUR body and mind can do as you get stronger and build capacity. 2 blocks and a blanket will be helpful. Enjoy!
Hamstring Strengthening #3 + Getting Stronger Through Intentional Calm
This is the 3rd class in a series on making our yogi hamstrings STRONG! We build on progressively more challenging options to the Hamstring Strengthening #1 practice, including some eccentric movement to ask our muscles to SLOW things down, some variations on how we place the feet and arms, and a exploration of the Yoga Standing Forward Fold, Uttanasana, at a wall to more fully engage the backs of the legs. All through this practice I invite you to notice if you are moving from a place of fear/worry, or a place of intentional calm. And I remind you that to get stronger and more resilient, we must feel safe. 🙂 This works for the body, and also for our mind and heart. So take it all in!! A blanket, strap, and 2 light blocks are recommended. Enjoy!
Hamstring Strengthening #4 + Building Resiliency
The 4th practice in this series focused on strengthening the hamstrings, we’ll add some harder versions of these isometric holds, which may induce some shaky muscles! These obstacles make us stronger over time, so work where you can, and know that adding these progressions will do wonders for your hips and help support your low back. We’ll also do some preliminary variations on Tripod Headstand! Grab 2 blocks and a blanket/towel for this practice. Have fun, get strong, and feel the resilience of your body, your breath, and your mind.
Hamstring Strengthening #5 + Build Capacity from Where You Are
The 5th class in the series on strengthening the hamstrings, we add some progressively more challenging active work to get those leg muscles on board for great functional movement support. After this targeted work, move through a fun little flow that includes some core work, a single-leg balance pose, and a Supported Warrior 3. Finally, we visit some options for building up to a half handstand at the wall, or L-Pose/ Box Pose. In all of these segments of class, work where it’s doable and just challenging enough, as this is how we build capacity and get stronger. Relax in Legs up the Wall to let it all go!
Hamstring Strengthening #6 + Pace Yourself
Continued hamstring strengthening is the name of the game in this practice centered on pacing yourself: relaxing, then doing something challenging, and then resting again until you feel ready to do the next hard thing. This is the 6th class centered on getting those hamstrings STRONG for a well-cared for hip complex and low back support. You’ll need 2 blocks for this practice, and perhaps a blanket as well. Enjoy!
Hamstring Strengthening #7 + May the 4th Be With you
This class includes some new hip flexor and hamstring strengthening movements to support you, and is the 7th in this excellent series. Filmed on May 4th (Star Wars Day…”may the 4th/force be with you!”), we play with following the movement of the breath and feeling the force in the legs and the energy in the whole body system. Our flow includes some core-focused rock-and-roll work from lying down to seated, practicing getting up off the floor in a half-squat position, Triangle Pose (Trikonasana), Warrior 3, and a fun “spanking” entry into Revolved Half Moon with a Quad Stretch. We end in a Supported Bridge and then rest fully in the force of energy. You’ll need at least one block (ideally 2) and sliding surface (blanket/towel on hardwood or tile floor, or a slider/paper plate on carpet). Enjoy!
Hamstring Strengthening #8 + Midline Stability
Get connected to a feeling of stability in the middle of the body (the spine and the entire canister of the torso), while we continue to practice moves that target the hamstrings for great full-body support. We play with several variations on Bridge Pose, including a “marching version,” while we attempt to keep the hips level. We flow through lunges and hamstrings stretches like Ardha Hanumanasana (Half Splits) and a Forward-Facing Triangle, and also play with rocking up from Happy Baby to a Straddle Boat Pose. Building strong support in the midline of the body equals opportunity for movement and mobility in the rest of the body, a nice metaphor for our current Shelter-in-Place holding. Enjoy!
Hamstring Strengthening #9 + Small Deposits in the Bank
In this class, we revisit some of the hip flexor and hamstring strengthening work we did in the 7th class in this series, so you’ll have another chance to practice it! Putting “small deposits in bank” add up to a big investment and big transformation over time, so the more you give your body and nervous system this excellent input, the more resilient and aware you’ll feel! This sequence also features a rolling-up vinyasa, which is fun, a practice to rise into a lunge from a half squat/half seat, a lovely visit to Triangle Pose, lots of twists, a prep for Funky Dragonfly, and a Single-Leg Deadlift from Warrior 3. Your hips will thank you after this strengthening practice designed to develop better control over your body over time, which can translate to less discomfort and quieting of hip pain. You’ll need 2 blocks and a blanket/towel for a slidey floor or a paper plate/sliders for carpet. Enjoy!
Hamstring Strengthening #10 + Mindful Movement
Practice moving mindfully through poses that may be familiar to you AND some twists on poses that may be new to you. We start with a Reclined Sun Salutation series and then move into a cooling breath practice for hot days, the Sitali Breath. Next, we focus on some great variations on Bridge Pose to ask the hamstrings to get on board, and we bring that work into the rest of the flow to integrate the concepts learned in that activation into the body. You’ll practice a wonderful Twisted Upright Half Splits position, as well as a Diagonal Stretch, both of which ask that you recruit the legs to get a wonderful effect in the upper body. We also practice Buddha, Chair, Triangle and Half Moon in the flow. In many moments, I’ll invite you to let go of mental clutter and to drop into an intentional and mindful experience of the body and the breath. You’ll need a slidey surface (blanket/towel on hardwood or a paper plate/sliders on carpet) and also 2 blocks will be helpful.
Hamstring Strengthening #11 + Shift Your Perspective
Sometimes, we need to completely shift our perspective to see life from a different vantage point. Use this practice to practice this skill in action! You will probably not notice this, but this flow REVERSES much of the flow from the Hamstring Strengthening Flow #9 practice so you’ll get to experience it in a whole new way. We’ll revisit many of our now-familiar hamstring + hip flexor moves, and we’ll also do lots of twisting, ending with some playtime in Funky Dragonfly. 2 blocks will be helpful for this practice. Embrace what you’ve been avoiding, see what’s been unseen, and know that each of us humans does have a different perspective that needs to be heard and respected.
Hamstring Strengthening #12 + Repatterning
In this last class in the hamstring strengthening series, revisit those Bridge variations to see how far you’ve come. As you do this work and move through a flow, we’ll examine what patterns you may be falling into that you’re not aware of. Is a hip dropping? Are you collapsing somewhere? Is there a part of your body that needs to awaken? See how awakening those hamstrings can help you repattern new awareness into poses like Dancer’s, Crow Pose, squats, and even a Stag-Leg version of Headstand (a head-off-the-floor option is given). The point of all of this work is, yes, to strengthen our bodies, but also to see where the patterns are OFF the mat. Time to wake up and see the things that we may have been ignoring and start to repattern. Take the quality of your self-reflection through this embodied practice, and then ACT. Sliders/paper plates or a blanket/towel will be needed, as well as 2 blocks and a strap. Enjoy!
GENTLE FLOW PRACTICES
Ground into Highest Vision
Use this gentle practice to feed your system with nourishment, steadiness, and calm so that you can tap into the highest vibration for your life. This will have a ripple effect on all around you. This practice includes restorative breathwork, seated leg lifts, basic joint mobility for ankles, hips, wrists, shoulders, and neck, and culminates in a Janu Sirsasana Series to fold forward, twist, and side bend. A 3-minute Box Breath practice will set you up well for Savasana. A bolster/pillow and blanket/towel is recommended.
FULL BODY PRACTICES
Anchor the Front Ribs Down + Eagle Play
This Inner Fire Flow class was Live-Streamed at Luma Yoga. This class includes an emphasis on anchoring the front ribs down to encourage a sense of power in the center of the body, along with a lift of the heart. We do lots of hip work and balance play in various forms of Eagle Pose (Garudasana), squatting and arm balancing in Crow, a Lunge Flow, and end with Bridge Pose, some hamstring and hip stretching, and a relaxing rest in Savasana to integrate our practice. Enjoy!
Shoulder Awareness + Connect/Steady/Calm
This is the very FIRST live-streamed class I taught at Luma Yoga. Enjoy connecting to yourself, finding steadiness through your body, and calming your mind through the movement of the breath. This class includes a lot of shoulder awareness in all directions, including pushing and pulling, rotating internally and externally, and feeling the shoulders rotate and move when you reach your arms up over your head. We enjoy an exploration of a Side Plank variation with an optional lift of top leg and/or quad stretch, and also some Lunge work with added shoulder work. Stay calm and keep practicing, everyone!
Connect to the Power of Calm
You have the power to choose CALM and manage your mindset for greater balance, and this practice encourages you to cultivate this sense of calm. We start by activating the core to tap into your power, and then we move the major joints of the body, especially the wrists and shoulders. Further shoulder work is incorporated into a standing flow to help you release tension and build strength. Moments of challenge give you time to re-anchor into calm through your breathing. Side plank and Wild Thing give us a chance to explore and play. A blanket and 2 blocks are optional for this practice. Enjoy!
Shift, Pivot, + Breathe
With our “new normal” changing daily as we deal with the impacts of Covid-19, this practice has as its intention to recognize the shifts we do in life and in our practice, to experiment with pivoting in new directions, and to stay connected to a steady, calm BREATH in the midst of it all. We start with a seated Eagle Arm twist and side bend sequence, and then move into a standing flow focused on the legs in strong Lunges and Warrior poses, and we play with a balance skill builder to strengthen the outer hips and ankles in the middle of it all. We end with hip and hamstring stretches, and a deep rest. 2 blocks and a strap will be helpful for this practice. Enjoy!
Settle the Nervous System
Use this practice to move into the parasympathetic nervous system (“PNS”) so you can restore your body and mind, replenish energy, and cultivate mindful presence. We start with a restorative posture to relax the Psoas muscle, then move into a slow-flow practice with lots of grounding, breath-initiated movement, and asymmetrical play. Use this practice whenever you need a little self-care. A couple of blankets or towels will be helpful, as will 2 blocks. A pillow or bolster is also recommended. Soak up this practice!
Feel Good Flow
The ask of this class is for you to FEEL GOOD. To use your external senses, your proprioception (where you are in time + space) and your interoception (your sense of the internal landscape of your body) to give you body what it needs. This ladder flow moves through a repeating pattern including Thread the Needle, lots of Child’s Poses, versions of Side Plank, Buddha (1/2 Chair with a Pigeon Leg), various gentle backbends, a fun version of Half Camel and much more. This flow sequence has challenging moments, but LOTS of moments to catch your breath and just BE. We end with Dolphin, Supported Bridge, Reclined Gomukasana, and a Reclined Twist. Enjoy!
Tap into Inner Power
Filmed on April 4, 2020, the numerology of 4-4-2020, or 444 is the focus of this class. So an exploration of the 4 elements (fire, earth, water, air) as a way to tap into inner power and wisdom is the theme. We use core work to tap into the Fire of the belly, grounding of the body into the Earth, movement to feel the element of Water, and of course breathing to feel Air. Strengthen your wrists with some wrist taps (humbling!!), and then enjoy a knees-down flow sequence eventually comes up to standing and Tree pose. We play with Bakasana (Crow Pose) before coming down to rest in the integrative state of inner wisdom, Savasana. You’ll need 2 blocks and a blanket for this practice. Enjoy!
Honey Flow for Hips
Soak up this stretchy flow focused on the hips, IT band, and hamstrings. Imagine that you’re moving through honey during this practice so that your movements feel a little bit sweet and also a little bit challenging as you S-L-O-W D-O-W-N and feel. As you move, you’ll build a more connected mental map of your body and a greater awareness of the state of your being. 2 blocks will be helpful for this practice. Enjoy!
Release The Threads In Your Body (Forearm Stand Practice)
Use this practice to relax, stretch, and release energy in the threads of your body that needs to GO. Begin with a lovely upper back opener, and then move into some solid core work to connect you to center and to your breathing. Stretch the toes and the shoulders to wake them up and release tension. Then we FLOW through a vinyasa practice that includes lots of Dolphin/Forearm Plank shapes, Side Plank, Fallen Triangle, Pyramid, Standing Split, and Wild Thing. We end with a visit toward Forearm Stand (the stage with one leg lifted in Dolphin) and then just REST in Supported Bridge/ Savasana of your choice. We work hard, but it’s all integrated, calm, and infused with the breath. Two blocks will be helpful, plus a small blanket/beach towel. Enjoy.
Get Grounded Flow
This breath-based vinyasa practice starts with the intention to get grounded into the experience of your body connecting to the Earth and your breath as an anchoring element. We move through a seated warm-up, then into a standing flow including some hip-opening lunges and Warrior poses, and then into Tree, a grounding single-leg balance pose. We end with Bridge, a Reclined Pigeon, and a guided Savasana to release effort and surrender into the Earth. Enjoy!
Crush on Your Breath
Use this practice to fall in love with your breath…a crush, if you will. Enjoy the feel of your breath in your body and let it carry you through this unique flow that features a repeated shape of Baddha Konasana (Butterfly Pose) in various positions. Dig in, let go, turn your brain off for a while, and enjoy getting swept away by this practice.
Move From Center
Often, life pulls at us from the edges, we spin out of control, and we forget how to move from our center. Use this heat-building yoga practice to reconnect to the midline of your physical body and to generate movement that is generated from the strong, stable presence of your core and the movement of your breath. This flow features lots of wrist, ankle, and knee warmups, and a standing flow that includes Warrior 2, Extended Side Angle, Goddess, a Wide-Legged Forward Fold and fun ways to get up and down off the floor without hands. We end with a seated twist, a reclined hip stretch, and a final relaxation to settle and calm. Enjoy!
Balance is not about achieving perfection, but about calibrating the moment-to-moment shifts in our lives. This class starts with a great foot + ankle warmup and then moves into a ladder flow that progressively adds on new poses into a full flow where we play with balance along the way. We’ll also practice a fun and light drill for hopping forward from Downdog to a Standing Forward Fold. Experience balance sweetly, and with curiosity, much like you did when you were a kid, before your ego got involved! You’ll need a blanket/towel for this practice, and 2 blocks might be helpful. Enjoy!
Clear Your Energy Field
Feel the winds of energy (vayus) in your body with this flow-based practice that includes lots of breathwork, a rocking-and-rolling vinyasa, a Warrior to Skandasana flow, Half-Crow Pose (Eka Pada Bakasana), and an exploration of a Reclined Flying Pigeon. The ask of this class is to clear your field of energy: to gather back power you have loaned out, and to give power and energy that you can loan to others through consciousness, breathing, and movement of stagnant energy. Enjoy!
Sun Salutation Exploration
In this all-levels class, we explore some “functional” variations on pieces of the classic Sun Salutation flow from the yoga tradition. We start by finding a 3-dimensional breath pattern, then move into some great exploration of the body: the spine, the ankles, the core, the wrists, the shoulders, the hamstrings, and more! This work should help your yoga practice (and your everyday life) feel stronger and more integrated. All of this functional-movement exploration gets integrated into a Sun Salutation A, Sun Salutation B, and then a quieter Lunar Salutation in celebration of the Full Moon coming this evening. Enjoy!
Ground Down, Reach Up and Open the Heart
Explore the inner line of the body in this flowy vinyasa practice that uses Rabbit Pose (a hugged-in version of Child’s Pose with the hips lifted and the crown of the head on the floor) as part of the repeated flow. You’ll stretch the feet and ankles, and practice moving between Chair, a Squat, and Keeling as a way to get up and down from standing to the floor. Practice rooting and rising in poses like Warrior 1, Crow Pose and a prep for Tripod Headstand. And we’ll open the heart in poses like Camel, Reverse Warrior, and Wild Thing. Use the energy in your body to ground into the Earth, and from that rootedness, explore opening the crown of the head to receive higher vibrations! Enjoy!
Proceed As The Way Opens
Move through breathwork, side bends, twists, and balancing postures using your own body and breath to guide your practice. In this way, we “proceed as the way opens” (a Quaker saying) to make choices about practice (and LIFE) when there doesn’t seem to be a roadmap. You’re invited to vary your postures in a variety of ways and to just explore moving and following your breathing. Poses included are Bird Dog (opposite arm/leg extensions in All 4s, Twisted Chair, Eagle, Warrior 3, Seated Twists, and more). Enjoy proceeding as YOUR way opens.
Sneak into a Deep Practice
Sneak your way into a deep practice through this ladder flow sequence that starts on the floor (with some sneaky core work!) and builds toward some challenging moments. This class includes a great drill for stepping forward from Downward Facing Dog into a Lunge (which is a move with which lots of people struggle!!) in place of the regular “vinyasa” transitions. We also Warrior 2, Reverse Triangle, Goddess, Half Moon, and some twists throughout. Short practices you do on a regular basis add up to bigger transformations than BIG things you do every now and then, so revisit this one every time you need a reset and a chance to remind yourself of calm and settling. 2 blocks will be useful. Enjoy!
Strong and Grounded Flow
This class uses the experience of the senses and your breath to cultivate a feeling of being grounded and anchored in the present moment. We flow in low-to-the-ground movements to warm up and then move into strong moves that incorporate being grounded but also hovering away from the floor to develop strength, such as in Three-Legged Plank, Core Plank, a transition from Tree into a Lunge, and Hovered Forearm version of Extended Side Angle Pose. After the flow, relax using poses at the wall (or not..options are given if you don’t have a wall!) like Legs Up the Wall and Reclined Pigeon at the Wall. Enjoy releasing overworking mental activity and getting grounded in your present experience.
Full Body Flow Practice
In each practice in which we come together as a group, we also always have our own individual experience. So in this practice, you’ll be encouraged and reminded that YOU have the intelligence of your own body to listen to. You can even break the “yoga rules” and make things feel GOOD. A “potpourri” practice, this class hits all the parts of the body and is a well-rounded practice you might come back to again and again. A great workout, a great rest, a great stretch, all guided by the movement of the breath. Enjoy!
Align Your Body for Skillful Action
In this practice, we bring awareness to how we align the inner spaces of the body to increase our alignment with how we want and DO act in the world. We work with feeling the arches of the feet, on up the legs, the pelvic floor, the respiratory diaphragm, the upper palate, and the crown of the head in this attempt to connect to the midline of the spine. The flow works around those spaces through deep squats, Rabbit Pose, Forearm Plank, a zipped-up Shalabasana, Warrior 1, and more. We work with some hip movements around a stable spine, and we also play with a Single-Leg Deadlift movement, Tripod Headstand, Eagle, and a Seated Twist. Throughout, you’ll be invited to reconnect to the inner domes in your body, to realign, realign, realign, and then to ACT with skill. 2 blocks will be helpful. Enjoy!
Ocean Flow to Get Unstuck
Enjoy this full-body flow practice that invites movement, flow, and fluidity so you can get “unstuck,” both on and off the mat. This flow includes repeating elements so you can get into the fluid movement of your breath in an easeful and inviting way. Includes a lunge flow, Moon Salutations, Warrior 1, Side Plank, Pigeon, and some great hip and twisting work. Two blocks and a blanket are optional props. Enjoy!
Resources to Deal with Discomfort
Use the resources and tools of your breath and of your yoga practice to help you feel safe, protected, and settled, even in uncomfortable moments. This practice is designed to help you find comfort through “resourcing” and then to push you into new shapes, to feel uncomfortable (just a little bit!) and to intentionally remember how to get through these periods of growth and expansion. This practice includes a novel sequence that moves from Parsva Balasana (Side Child’s Pose) into a variation of Side Plank, and later in the class to a version of Half Camel. We’ll also explore how the hips move in a “Music Box” variation of Warrior 3 to Half Moon, along with some good-old-fashioned flow that follows the breath. You’ll need one blanket and/or a Coregeous Ball, plus 2 blocks for this practice. Enjoy!
Summer Solstice Flow
Practice this sequence any time you want to connect to the energy of the sun through the consistent movement of your breath. Filmed on the Summer Solstice, the longest day of the year, this class features several variations on the classic Sun Salutation (Surya Namaskar) pattern of moving connected with breath. Dig into your emotional body by feeling sensation, noticing the mood (“bhava”) of your body, and then responding consciously instead of habitually reacting. This practice invites you to cultivate power and energy OR to cultivate rest and relaxation via the attitude you bring to the practice. Enjoy
Block Party #1
Use blocks as support AND to make things more challenging and interesting in this fun “Block Party” practice that explores ideas of resistance, feedback, and the learning that happens when we have those forces at play. We start with restorative postures, then move into a little interesting core work using a block. and finally, move into a standing flow incorporating the blocks in new ways. You’ll get a chance to practice the flow without the blocks also, to feel differences and use your imagination. Have fun with this one! 2 blocks needed.
(I’m calling this Block Party #1 because I’m sure they will be more practices like these. So many ways we can use blocks, right??)
Side Body Stretch Morning Practice
Wake all the joints of your body with this morning practice that includes an emphasis on stretching your side body to get spacious, long, and full of energy!
Get Into the Zone Through Flow
Enjoy this ladder flow sequence where we layer on one part of a sequence, then another, then another so you can clear your mind, and let your body sink into a state of “flow.” Includes Lunge Twists, 3-Legged Plank, Core Plank, Chair (Utkatasana), Warrior 1, 2, and 3, Half Moon, Eagle, Seated Twists and Folds, and more! Enjoy!!
Grateful for the connection!
“Great class! So good to feel connected to a community during this isolating time.”
Practicing from home is wonderful and sweet!
“That was GREAT! Thanks! My wife Joan and I did the online class – really cool – so did our doggie! She got in the way a few times – but worth it! Very sweet. Besides the yoga, I just always appreciate what you have to say…positive attitude and very thoughtful. I appreciate YOU! Thanks again!”
Robin’s verbal instruction is excllent and allows me to focus inward.
“That was a great class! Even when I’m in a class with you in person, I usually have my eyes closed and I’m focused inward and following your excellent, clear vocal instruction. Thank you!”
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