On Demand Online Classes Preview Week

Enjoy our classes for FREE for one week only

OCTOBER 1 - OCTOBER 8

Whether you live in the Ventura area or across the world, we want to share the “movement love” with you!
Take advantage of as many classes as you can with our master teachers Tim, Joan, Amber, Michael, and Breena.

Sign up for a membership by October 12th and get 3 FREE downloads from our Class Library!

*Note to Ventura B.E.A.C.H. Studio Students:
Switch to a Monthly Unlimited Class Pass (only $120/mo) and access to the Online Classes is INCLUDED!

Welcome to our new on-demand online classes. With our monthly membership you have access to 200+ classes on demand. These videos will be here for you to watch anywhere and anytime. You can find the class you are looking for by typing in a keyword in the search box.  Finding your class is fast and easy, so we recommend using it to find all your classes.  We will continue to add new classes every month!

These are classes filmed from our live in-studio classes in Ventura, CA so that YOU could have access to watch, participate, and learn from seasoned Nutritious Movement™ certified Restorative Exercise Specialists and have access to a wide variety of exercises and class topics, especially if you don’t live in an area where Restorative Exercise classes are being taught regularly. There will be new classes uploaded every month and you will have unlimited access to view any and all classes in the Library.

All videos are streaming and have been tested and work on both desktops and mobile devices.

We welcome your feedback, on the membership, the content of the classes, even filming. We are trying to keep it simple, but want to provide the best experience for you, the viewer.

LATEST CLASSES ARE IN BOLD

To get the most out of these videos, we have created 5 Instructional Intro Videos to help you get started. Please click here to watch our Instructional Intro Videos. Also all equipment used in classes can be purchased through The B.E.A.C.H.

Thank you for joining us!

CLASS NAME & CLASS DESCRIPTION 
Hips on a Swivel: Exploring the Ball & Socket of the Hip Joint
Instructor: Breena Maggio
Description: The hip joint is a ball and socket joint. The ball should move freely within the socket for longterm health of the hip joint. When muscles about the joint are tight, it pulls the bones closer to each other, reducing the space between the bones, causing more friction, which causes the cartilage (a frictionless tissue that covers the surface of both the head of the femur- the “ball”- and the acetabulum- the “socket”) to wear away, eventually causing pain. This can lead to a hip replacement. Maintaining- or restoring- the space at the joint and the mobility about the joint, can reduce our chances of needing a hip replacement down the road, improve the health of the area- actually help us grow back lost cartilage, and in a hip that has deteriorated so far or has already been replaced, improve the health of and circulation to the area.
Equipment Needed: Bolster, Half Dome, Block, Strap
View Class Here
The Lunge & Hip Extension
Instructor: Breena Maggio
Description: Walking requires hip extension. This ensures that your parts (spine, pelvis, etc.) aren’t being displaced unnecessarily and that the motion comes from the hip rather than from the spine. We call this “posterior pushoff”. If you are working on your posterior pushoff, but don’t have much hip extension available to you, you are missing out on some important nutrients and potentially overusing or overworking some of your parts. In this class we will be using the lunge to evaluate and work on our hip extension.
Equipment Needed: Bolster, Half Dome, Strap, Blanket, Pool Noodle (or rolled up yoga mat)
View Class Here
The Little Things Make Up the Big Things
Instructor: Tim Harris
Description: The Arabesque. Controlled Knee Lowering from a Squat. Triceps Press-ups. A Plank. These exercises all require stability, strength, and mobility in a variety of planes and many joints. Tim breaks down these “big moves” into many “little moves” to uncover the weaknesses and missing motor skills, to get you closer to being able to do the Big Things successfully!
Equipment Needed: Half Dome, Block
View Class Here
In a Supporting Role: The Muscles About the Knee Joint
Instructor: Breena Maggio
Description: The muscles that support the knee joint are 360 degrees all around the knee. When those muscles are tight/short they pull the bones of the joint closer to each other, creating more friction, more wear and tear at the joint, and set us on a path of wearing down all of the cartilage at the joint. If we start restoring the space at the joint, we can start to regrow any lost cartilage and restore the health of the knee joint. For many of us, we need less tension in the quads vs more “strength” in the quads (which is the typical exercise prescription). This class focuses primarily on the quads (front of the thigh) and the lateral hip and abductor muscles (outside of the thigh), the two areas where many of us can use some release
Equipment Needed: Half Dome, Foam Roller, Pair of toted YTU balls (or two pinkie or tennis balls in a sock), Pool Noodle (or rolled up yoga mat), Strap
View Class Here
Rolling Like a Ball (with all the prep)
Instructor: Tim Harris
Description: Rolling like a ball is one of the most valuable exercises for deep core strength and exposes for many of us our lack of spinal mobility, hip flexion, and our ability to access the deep core. This class breaks down all the parts and pieces to ultimately improve your body’s ability to roll like a ball.
Note: If you have diastasis recti or prolapse, please heed the caution at the beginning of the video and go thru the exercises in this class very mindfully, paying close attention to your breath, pressures, and tensions.
Equipment Needed: Half Dome, Blanket
View Class Here
Adductor Love
Instructor: Breena Maggio
Description: If you’ve recently been horseback riding (especially bareback) this class is for you! Or if you just have tight adductors (inner thighs) like the rest of us (more pronounced for those of us whose thighs are internally rotated or if you have a lot of pronation at the foot/ankle, aka “schmear”). A lot of release and stretching…aaaaahhhhh feels so good… and a little strength and activation.
Equipment Needed: Half Dome, Bolster, 2 Straps, maybe a couple blankets or balls to support you in a reclined cobbler pose
View Class Here
Free Da Butt
Instructor: Breena Maggio
Description: In honor of Independence Week (the week of Independence Day here in the US), we’re gonna free the butt/glutes from the tyranny of the tight hips.
Equipment Needed: Bolster, Half Dome, Red Squishy Ball, Strap, Foam Roller
View Class Here
Hip Range of Motion Exploration
Instructor: Breena Maggio
Description: How does your femur move in your hip socket? Does your hip hurt or click or feel tight? We’ll explore how it moves, how much it moves, and how it feels. We want a hip that glides smoothly in its socket and hopefully we’ll have a freer moving hip joint by the end of this series.
Equipment Needed: Bolster, Half Dome, Block, Strap
View Class Here
Twisting and Rolling
Instructor: Tim Harris
Description: Lots of rotation, rolling, twisting, hip opening, core activation…this class has it all! You’ll even have the opportunity to finish class with a searching and fearless mechanical inventory.
Equipment Needed: Half Dome, Bolster, Block, Blanket
View Class Here
FUNctional Movement - Obstacle Course
Instructor: Breena Maggio
Description: Crawling, squatting, balancing, strength, exploring. Putting the FUN back in movement, this class is all about play and movement exploration. No rights or wrongs, you just “got to move it”😊 (Excuse my fascination with my balance ability!)
Equipment Needed: Half Dome, Stack of Blocks or Books (or an actual step), Large Exercise Ball, something to crawl/scoot/walk under
View Class Here
Do Your Arms Go Overhead?
Instructor: Breena Maggio
Description: Tight shoulders mean many of our “overhead motions” are not actually the arms going overhead but your spine moving in a way that allows your hands to get where they need to for you to reach up. This can lead to shoulder issues from underuse as well as back and spine issues from overuse (and maybe affects breathing and core function also). We’ll examine our shoulder flexion and work through a series of correctives to help improve some of that missing range of motion at the shoulder joint.
Equipment Needed: Half Dome, Bolster, Strap, Attachment Point (or Door Jamb)
View Class Here
Twisty Neck & Articulation
Instructor: Breena Maggio
Description: We do quite a bit of our daily lives with our neck in a fairly static position. There’s not a lot of twisting/rotations required. This class breaks down individual cervical vertebrae movements to look at how we’re really moving and helps to get more of the neck parts moving, more mindfully.
Equipment Needed: Bolster, Half Dome, Block, Set of YTU Therapy Balls (or other soft rubber balls in a sock), 2 Straps (or a really long one)
View Class Here
Real Life Balance & Stability
Instructor: Breena Maggio
Description: What does your balance look like when you move your head and when you move your eyeballs? When we’re walking around IRL (“in real life”) stuff happens, obstacles happen, noises happen. If you are not able to move your head or eyes without it affecting the rest of your body, this class will reveal that…and provide some opportunity to improve that!
Equipment Needed: Line on the Floor (line of tape, line on tile floor, strap on the floor), Half Dome, Block, Pool Noodle or Rolled Yoga Mat
View Class Here
Hip Joint Mobility & Strength
Instructor: Tim Harris
Description: As is typical in Tim Harris style, you’ll get to really challenge your hips (and other parts) in this class. To have strength we need mobility. So we’ll work on that also. (And he’ll sneak in some upper body strength exercises too!)
Equipment Needed: 2 Half Domes, 2 Extra Large Blocks, Bolster
View Class Here
Whole Body Alignment 15
Instructor: Tim Harris
Description: A whole body class with a spotlight on the lower body.
Equipment Needed: Half Dome, Block, Weight (of any kind)
View Class Here
Shoulder Spine & Core
Instructor: Amber Nelson
Description: Playing with the range of motion available in the shoulder joint, and exploring the relationship between the mobility of the spine and the strength of the core, you’ll start to improve your ability to evaluate your own edges and start eeking out a new shape and more strength and mobility overall.
Equipment Needed: Half Dome, Bolster, Strap, Block
View Class Here
Core-lation
Instructor: Tim Harris
Description: What is the connection between your pelvis/hips and your core? What about the connection between your shoulders and your core? There is a distinct relationship and the more mobility we have at both the hip and shoulder joints, the better our core can function. Naturally.
Equipment Needed: 2 Half Domes, 2 Blocks, Yellow Tube with Handles
View Class Here
Work It! Glutes & Hips
Instructor: Breena Maggio
Description: This class will challenge the strength of your glutes and hips as well as your balance, but we’ll also get some much appreciated hip flexor release.
Equipment Needed: Bolster, 2 Straps (or a really long one), Half Dome, Attachment Point for the strap (a hook or door works)
View Class Here
Balance & Stability
Instructor: Breena Maggio
Description: Let’s play around with balance and stability in standing balance, Figure 4, and we’ll throw in a few single leg squats for good measure, shall we?
Equipment Needed: Bolster, Half Dome, Blocks, Monster Band
View Class Here
Strong & Supple Lower Body 2
Instructor: Tim Harris
Description: This class ended up being a Whole Body Alignment class with a heavy dose of Lower Body and a sprinkle of Core work. This is a good one!
Equipment Needed: Half Dome, Block, Bolster
View Class Here
Happy Birthday Core Class
Instructor: Tim Harris
Description: It’s Tim’s Birthday! And he has a gift for YOU and your “core”!
Equipment Needed: Large Exercise Ball, Half Dome, Block (maybe some other bolstering items)
View Class Here
Shoulder Alignment and Thoracic Spine
Instructor: Breena Maggio
Description: Since many of us suffer from the “heartbreak of kyphosis” and associated internally rotated shoulders, this class will be focused on restoring the alignment of the shoulder joint as well as improving the mobility of the thoracic spine using balls for self-massage.
Equipment Needed: Half Dome, Bolster, Strap, Pair of Balls (in a sock- can be tennis balls or pinky balls or YTU balls toted)
View Class Here
Change Your Moves: Breaking Down the Calf Stretch
Instructor: Tim Harris
Description: If you’ve been around for more than a minute you know the Calf Stretch. You may do the calf stretch daily, maybe even multiple times each day. There are so many layers and components to the calf stretch. Tim will break down each of the layers and help you up your Calf Stretch “game”.
Equipment Needed: 2 Blocks, 2 Half Domes, Strap, Small Balls/Rocks/etc.
View Class Here
Back to Basics: Knee Pit Alignment
Instructor: Breena Maggio
Description: We use the “knee pits” (the backs of the knees) as markers to determine where the femur (thigh) is in relation to the hip joint. We’ll look at what the actual markers are and then utilize this measure in many of the basic exercises, to tweak each exercise to make it a little more effective.
Equipment Needed: Bolster, Strap, Half Dome, Block
View Class Here
Strengthening the Forgotten Parts
Instructor: Breena Maggio
Description: There is so much focus on releasing the hip flexors, relaxing the quads, using the hamstrings, etc., and in the process we maybe neglect quad and hip flexor strengthening and calf strengthening. For all of our walking on flat and level, that may be fine, but what about when we go uphill or even up stairs? Let’s share the love for the rest of the leg muscles.
Equipment Needed: Bolster, Half Dome, Block, Strap, Squishy Ball (or Block),
View Class Here
Whole Body Alignment 14
Instructor: Tim Harris
Description: This is a whole body super fun challenging class that will make your cells sing!
Equipment Needed: Half Dome, Block, Strap
View Class Here
Feet: Your Foundation
Instructor: Breena Maggio
Description: Since your feet are literally your foundation, we’ll work on them in lots of different ways to help build your foundation of strength.
Equipment Needed: Bolster, Half Dome, Block, Strap, Ball (Tennis or YTU), Handful of Rocks (or Nuts),
View Class Here
Posterior Push-off & Hamstrings
Instructor: Breena Maggio
Description: We “should” be using the muscles on the backs of the legs (hamstrings and the glutes) to propel ourselves forward when we walk- if we want maximum benefit and minimum damage from every step we take. When walking on flat and level ground, we can get walking done in a number of ways, that don’t even require these muscles to work at all! So, let’s wake up those posterior muscles so they’re all ready to do more work for you when you walk.
Equipment Needed: Half Dome, Bolster, Strap, Monster Band, Pool Noodle (or other ASIS bolster)
View Class Here
Lateral Hip Challenge
Instructor: Breena Maggio
Description: We’re gonna challenge those lateral hips, like seriously challenge them. Enjoy the Calf Stretch. Then enjoy the rest of it for better balance, better walking, healthier pelvic floor, and stronger hips!
Equipment Needed: Block, Half Dome, Foam Roller, Strap, Monster Band, Squishy Ball (or Pillow or Folded Blanket)
View Class Here
Back to Basics: 5 class series
Instructor: Breena Maggio
Description: You may be familiar with the “1st 50 Exercises” of Restorative Exercise. We thought this was a good time to review them. These exercises were chosen as being the fundamentals to address many of our common movement deficiencies. Enjoy!
Equipment Needed: Bolster, Strap, Monster Band, Half Dome, Block
View Class 1 Here
Back to Basics: 5 class seriesView Class 2 Here
Back to Basics: 5 class seriesView Class 3 Here
Back to Basics: 5 class seriesView Class 4 Here
Back to Basics: 5 class seriesView Class 5 Here
Stretch It Out: Low Back & Backs of Legs
Instructor: Breena Maggio
Description: The focus of the class is on lengthening the back side of the body, but we’ll get a bit more than that in the hips and we’ll do one of my favorite stretches for the ankles where lymph likes to hang out.
Equipment Needed: Bolster, Half Dome, Strap, maybe 2 extra bolsters (blankets/pillows)
View Class Here
Strong & Supple Lower Body
Instructor: Tim Harris
Description: This class gets into the nitty gritty of ALL of the lower body joints and their alignment from the hips down to the toes!
Equipment Needed: (2) Half Domes, (2) Blocks
View Class Here
Foundational Strength: Upper Body
Instructor: Breena Maggio
Description: This “strength” class is designed to help restore the orientation of the joints of the shoulder and thoracic spine so that the attachment points of the muscles around the shoulder girdle are in a place where we can use them a bit better, hence improve the strength of the shoulder girdle.
Equipment Needed: Bolster, Half Dome, Block, Strap
View Class Here
Balance & Stability: da Hips
Instructor: Breena Maggio
Description: For most of us, especially as we age, lateral hip strength is super important for our balance, for simple things like…walking. It’s good for bigger feats too, but if your goal is to walk without falling (and I’d bet it is one of your goals), then we need to restore or maintain that strength. This class will help.
Equipment Needed: Half Dome, Block, Bolster, Strap
View Class Here
Where in the “neck” are you?
Instructor: Tim Harris
Description: This is a strong and supple neck class, working from the base of the skull to the middle of the scapulae.
Equipment Needed: Bolster, Half Dome, Foam Roller
View Class Here
Chest & Shoulder Stuff
Instructor: Breena Maggio
Description: Shoulder, chest, and ribcage opening for better shoulder mobility and function.
Equipment Needed: Bolster, Strap, Foam Roller, Yellow Tube with handles (and attachment point)
View Class Here
Active Internal & External Hip Rotation
Instructor: Breena Maggio
Description: We often work on rotation of the hip (femur) with the feet on the ground or with the legs in the air (open chain movements). This class will give you a chance to play with activating the hip rotators to move bigger parts of you and move parts in new ways.
Equipment Needed: Bolster, Half Dome, Blanket, Block, Strap, Red Squishy Ball
View Class Here
BOSU Bonanza
Instructor: Tim Harris
Description: Strength, Stretch, and Balance using the BOSU!
Equipment Needed: BOSU, Half Dome, Block
View Class Here
Lower Extremity Strength & Flexibility
Instructor: Tim Harris
Description: Free the hips, move the legs, and be prepared for a workout.
Equipment Needed: (2) Half Domes, (2) Blocks
View Class Here
Core Strength & Mobility
Instructor: Breena Maggio
Description: We’ll be working on mobility of the thoracic and lumbar spine, which are critical pieces of the core strength puzzle. The red ball provides an unstable surface to help the deep core muscles activate in a more reflexive response.
Equipment Needed: Half Dome, Bolster, Strap, Red Squishy Ball, maybe a blanket
View Class Here
BEACH Ball: Big Ball
Instructor: Michael Kaffel
Description: Using the large exercise ball, you will get some great core, hamstring, and balance work. And of course, lots of fun!
Equipment Needed: Large Exercise Ball, Half Dome, Wall
*Be careful with the balance exercises in this class!
View Class Here
Softening the Quads
Instructor: Breena Maggio
Description: Many of us have tight quads from all those years of overusing them- and underusing the rest of the thigh and hip muscles. If you have knee pain, this series will be especially helpful, but even if you don’t you’ll end the class with more supple muscles on the front of your thighs. And you’ve been forewarned: this class may cause a warming sensation all over your body. J
Equipment Needed: Bolster, Strap, Foam Roller, Pool Noodle (or rolled yoga mat or towel), Large Exercise Ball.
View Class Here
Peek-a-boo aka Shoulder Joint Health
Instructor: Breena Maggio
Description: This class focuses primarily on helping undo the internal rotation of the shoulder- and the tension that goes with it- that is so common. This series is great for neck and shoulder tension, hyperkyphosis, carpal tunnel symptoms, etc.
Equipment Needed: Bolster, Half Dome, Yellow Tube with Handles and Attachment Point, Tennis Ball (or YTU Ball), Wall
View Class Here
Neck Mobility
Instructor: Tim Harris
Description: You can’t really do too much neck relaxation, can you? If you happen to be one of the millions suffering from neck tension, this one’s for you!
Equipment Needed: Bolster, Half Dome, Block
View Class Here
Adductor, Groin, & Hip
Instructor: Breena Maggio
Description: Lots of sitting, not a lot of hip use in walking, and general overall undermovement can lead to general hip and groin tension and lack of hip mobility. This class will lead you through a series of movements that will relieve some of this tension, which in turn can help improve the alignment of the thigh- bonus!
Equipment Needed: Half Dome, Strap, Bolster, Red Squishy Ball (can use Block), extra small “bolsters” (squishy balls, blankets, pillows),
View Class Here
Reach & Stretch
Instructor: Breena Maggio
Description: You know how cats and dogs reach and stretch when they get up from sleeping or lying down Every. Single. Time? Do you do that? This is your chance. You’ll see how good it feels.
Equipment Needed: Half Dome, Bolster
View Class Here
Squats & Single Leg Work: from Micro to Macro Movements
Instructor: Tim Harris
Description: Building up to and bolstering for squats and single leg work, going from micro to macro movements. This is a class that will challenge your balance and hip strength!
Equipment Needed: Bolster, (2) Half Domes, (2) Blocks
View Class Here
Squats: Glutes & Hip Joints
Instructor: Breena Maggio
Description: Through squatting, we’ll focus on the glutes, which is beneficial for maintaining a healthy pelvic floor, healthy hips, and healthy knees.
Equipment Needed: Bolster, (2) Half Domes, Strap, Weight (for counterbalance)
View Class Here
Tension/Yield of the Muscles of the Backside
Instructor: Breena Maggio
Description: The muscles and fascia of the “backside” of the body (from the bottom of the foot to the upper jaw!) can be tight from all the shortening of those tissues that we do with our daily habits. So, let’s soften ‘em up a bit, shall we?
Equipment Needed: Bolster, Half Dome, Strap, Tennis Balls (or YTU Balls)
View Class Here
Upper Body Challenge
Instructor: Tim Harris
Description: An assessment of the strength and mobility for the upper extremity, shoulder, and hand.
Equipment Needed: No equipment needed for class, but you made need bolsters for sitting or supine positions
View Class Here
The Neck Softener
Instructor: Breena Maggio
Description: I love using the “before and after” checks to see how much change we’ve made. This is a great series for reducing tension in the neck, especially if you get tension headaches or work at a computer or happen to be experiencing stress.
Equipment Needed: Blanket, Half Dome, Block, (2) Straps (or extra long strap), Pair of Toted YTU Balls (or Pair of Tennis Balls in a sock)
View Class Here
How Tight Are Your Hip Flexors?
Instructor: Breena Maggio
Description: Tight hip flexors and quads can limit how far back you are able to push your leg when you walk. We’ll look at how tight they are, and work on at releasing them!
Equipment Needed: 1/2 Dome, Bolster, Foam Roller, Strap, Pool Noodle (or rolled yoga mat or towel)
View Class Here
Untangling the Torso
Instructor: Tim Harris
Description: An introduction to multiplanar strength and flexibility.
Equipment Needed: Bolster, Half Dome
View Class Here
Lower Body: Single Leg Balance & Hip Strength
Instructor: Breena Maggio
Description: How is your single leg balance? If you said not great, or ok, then your ability to walk without falling is just “not great, or ok”. We’ll work on hip strength, hip extension, lower leg tension, and hip opening. All good for making our walking healthier for our hips.
Equipment Needed: Bolster, Half Dome, Large Block (or hard cover book)
*Note: This class includes a brief discussion on dogs and dog training…it’s brief J
View Class Here
Hips & Obliques
Instructor: Breena Maggio
Description: Lateral hip strength, hip range of motion, and some oblique work and stretching all make an appearance in this class.
Equipment Needed: Bolster, Half Dome, Red Squishy Ball, Strap
View Class Here
Upper Extremity & Shoulder Strength & Mobility
Instructor: Tim Harris
Description: This class focuses on the upper half, but don’t worry- there’s plenty of balance, core, and lower body work to round this one out.
Equipment Needed: Half Dome, Block
View Class Here
Upper Body Stretch
Instructor: Breena Maggio
Description: A full class of yummy upper body stretching- neck, fingers, upper back, shoulders, oh my!
Equipment Needed: Bolster, Half Dome, Large Block (or 2 Half
Domes)
View Class Here
Cervical & Upper Thoracic Spine
Instructor: Breena Maggio
Description: Looking at the relationship of ribcage mobility to breathing, and the core’s role in the function of both, plus how it’s all connected to neck tension.
Equipment Needed: 1/2 Dome, Block, Bolster, Strap, pair of Tennis Balls in a sock (or set of YTU balls)
View Class Here
A Sneak Attack on the Core
Instructor: Tim Harris
Description: We’ll sneak up on the core starting from the extremities and working our way in.
Equipment Needed: (2) Half Dome, (2) Blocks
View Class Here
Gentle Mobility of the Pelvis
Instructor: Breena Maggio
Description: This class will involve gentle exercises to help improve mobility of the pelvic joints- hips and lumbar spine.
Equipment Needed: Bolster, Half Dome, Red Squishy Ball, (2) Straps
View Class Here
Fine Tuning Shoulder ROM
Instructor: Breena Maggio
Description: Really focusing on motion AT the shoulder joint (versus movement OF the shoulder joint) we’ll look at not only the passive range of motion, but also the strength to move about the joint, and opening up the musculature that might be inhibiting some of the motion.
Equipment Needed: Half Dome, (2) Blocks, Blanket, YTU balls (or tennis balls or pinkie balls)
View Class Here
UnRibThrust: Mobility of the Lower Thoracic Spine
Instructor: Breena Maggio
Description: Are you a rib thruster? If you are (or used to be) you might have a fair amount of tension around the lower end of the thoracic spine (T12 area)/upper part of the lumbar spine. So, while you are working on “dropping the ribs” they might still need some “ramping”, and that tension may be getting in the way. This class is mostly easing of that area to improve mobility and the natural “ramping” of the ribcage.
Equipment Needed: Bolster, Half Dome, Blanket, Red Squishy Ball
View Class Here
Can You Lift Your Leg? (aka Strength and Mobility of Quads and Hip Flexors)
Instructor: Breena Maggio
Description: You may know you need to improve your hip extension and you may be working on that. But how strong are your hip flexors? Can you lift your leg?
Equipment Needed: Stool (or chair seat), Foam Roller, Half Dome, Strap, Red Squishy Ball, Pool Noodle (or rolled mat or towel)
*Warning: May cause soreness J
View Class Here
Whole Body Psoas: Lateral Hips
Instructor: Michael Kaffel
Description: This class focuses on your walking muscles- that you would be using if you weren’t stuck in hip flexion all the time.
Equipment Needed: 1/2 Dome, Block, Bolster, Monster Band, Strap
View Class Here
Strength and Balance to the Core
Instructor: Tim Harris
Description: Stabilizing the core muscles will allow one to safely load the upper extremities to build strength and mobility.
Equipment Needed: Half Dome, Block, Yellow Tube with handles, Monster Band
*Note: the very end of class was cut short- but it was the very end so you didn’t miss anything J
View Class Here
How Do You Move on One Leg?
Instructor: Breena Maggio
Description: Walking around in life you sometimes have to do things on one leg- besides just take a step. Like bend over to pick something up with only one foot on the ground. Or maybe you miss a step and have to control your body unexpectedly. How well does your body move this way? How good is your Single Leg Balance ability? This class is an exploration of YOUR parameters and ways to improve them.
Equipment Needed: Block, Bolster, Half Dome, Large Block (or book), Pool Noodle (or rolled mat or towel)
View Class Here
Upper Body Strength & Magic
Instructor: Breena Maggio
Description: Stretching, strength exercises, and some alchemy of upper body transformation.
Equipment Needed: Bolster, Half Dome, Block, Large Block, Doorway or Strap and attachment point
View Class Here
Stretch It Out: Lateral Hips
Instructor: Breena Maggio
Description: Because we maybe sit more than we’d like and we don’t use our lateral hips as much as we “should”, they can get pretty tight. So we’ll stretch ‘em and roll ‘em out until they are more supple and mobile. This will make for easier walking and better balance, for starters.
Equipment Needed: Bolster, Half Dome, 2 Blankets, Strap, Foam Roller (or something similar, like YTU Balls or a Half Dome)
View Class Here
Stretch It Out II
Instructor: Breena Maggio
Description: This stretching class will focus mostly on hips, thighs, and low back. Cuz we all need that right? And it feels soooo good.
Equipment Needed: Bolster, Block, Half Dome, Strap, Red Squishy Ball, Pool Noodle (or rolled mat or towel)
Note: I’ve already patented my new exercise I invented 😉
View Class Here
Twisted
Instructor: Breena Maggio
Description: In this class you’ll get to experience and play with active and passive twisting, in many different positions. You’ll feel your obliques stretch and work and lengthen. And you’ll get to live out your mermaid fantasy, if you have one.
Equipment Needed: Half Dome, Blanket, Bolster, 5-8lb weight, Stretchy Tube or Band, Strap
View Class Here
Explore the Core
Instructor: Tim Harris
Description: Abdominals are both mobilizers and stabilizers. Tim will guide you through an exploration of what your “core” can do. You may discover new things about your abdominal function.
Equipment Needed: Half Dome, Block, Yellow Tube with handles
View Class Here
Stretch It Out II
Instructor: Breena Maggio
Description: Just another super yummy whole body stretch class!
Equipment Needed: Block, Bolster, Half Dome, Blanket, (2) Straps (or extra long strap)
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Spinal Articulation
Instructor: Breena Maggio
Description: For a mobile spine, we need abdominal muscles that work all the way from the bottom to the top and from the deeper layers to the more superficial layers. We tend to move the spine in big chunks. In this class we’ll tease apart some of these pieces for greater mobility and ease of movement.
Equipment Needed: Bolster, Half Dome, Block, Red Squishy Ball
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Whole Body Alignment 13
Instructor: Breena Maggio
Description: A nice full-body class, getting in both strengthening and stretching.
Equipment Needed: Block, Bolster, Half Dome, Strap
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Focus on Change: Core
Instructor: Joan Allen
Description: A full core workout- active, reflexive, stretching, relaxing (just a little). This class will get your core moving in ways it might never have!
Equipment Needed: Large Exercise Ball, BOSU (or Bolster), Blanket, Half Dome, Block, Red Squishy Ball
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Knee & Hip Mobility
Instructor: Breena Maggio
Description: We’ll be playing with and observing knee and hip stability. What does it take? How is yours? What do you need to do to stabilize? This series will help you create some awareness for how you move up and down steps (stairs, curbs, etc.) throughout your day and what you can work on to fill in your strength gaps.
Equipment Needed: Bolster, Half Dome, Strap, Foam Roller, and something to step up onto (stack of blocks, hardcover books, step stool)
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Shoulder Girdle I
Instructor: Michael Kaffel
Description: Due to all the stuff we do with our arms out in front of us (driving, computers), many of us have developed a really tight chest and shoulders, and hyperkyphosis of the thoracic spine. This class will help to mobilize the shoulders and thoracic spine and help to restore the stability of the scapulae.
(This class is a replay from a few years ago…enjoy!)
Equipment Needed: Half Dome, Block, Bolster, Elastic Tubing (light resistance, preferably with flexible handles)
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Legs That Move You
Instructor: Breena Maggio
Description: How strong are your legs? Not “how much weight can you lift or push” but “can your legs move YOU?” Let’s see…
Equipment Needed: Bolster, Half Dome, Strap, Monster Band, 2 Blankets (maybe other bolsters depending on your hip and knee mobility)
Note: We had a foam roller out that we didn’t end up using. An awesome exercise you can use it for is to do the “splits” on the roller: Front calf on the roller, back knee on floor. Square up your pelvis towards the roller. Gradually roll the roller away from you- repositioning it towards the ankle as necessary- as you go deeper into the “splits” (might not look anything like the splits) to get a great stretch in the hamstrings of the front leg and hip flexors of the back leg, and a bonus rolling on the calf on the roller. So good.
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Feet & Lower Legs: Dorsiflexion
Instructor: Breena Maggio
Description: Foot mobility and ankle range of motion are important for walking on a variety of terrain and inclines. Lack of dorsiflexion of the ankle and foot immobility can contribute to foot, ankle, knee, and hip issues…cuz it’s all connected. So let’s get those pieces loosened up!
Equipment Needed: Half Dome, Strap, YTU or Tennis Ball
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Add It Up
Instructor: Breena Maggio
Description: Let’s check out our adductors. This class will work with the strength and yield of the inner thighs both with straight and bent knees.
Equipment Needed: Block, Bolster, Half Dome, Strap, Red Squishy Ball (or block)
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Open Your Hands
Instructor: Breena Maggio
Description: If you use your hands daily, you might find there is tension in the hands and arms. This tension can translate up to the neck and shoulders. We’ll work on hand mobility and stretching and mobilizing the wrists and forearms and we’ll play with bolstering of the hands and wrists.
Equipment Needed: Bolster, Ball (YTU or tennis ball), table or stack of blocks.
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Shoulder ROM, Kyphosis, & Core Strength
Instructor: Breena Maggio
Description: In this class we will explore shoulder range of motion and hyperkyphosis and their relationship to core strength. To support your weight- either on your hands or hanging from them- you need thoracic mobility and the ability to stabilize your ribcage, i.e. core strength. This class will help you become aware of tensions that might be preventing you from moving through various ranges of motion required for hanging or supported body weight exercises.
Equipment Needed: Bolster, Half Dome, (2) Straps. Light Weight (1 or 2 lbs)
*Note: If you have diastasis recti, be mindful of the integrity of the abdominal wall and work within the parameters of your boundaries.
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Balance!
Instructor: Tim Harris
Description: How is your balance? This class will take you through a progression of balance challenging exercises to help you evaluate how your balance is today and what you can do to improve.
Equipment Needed: (2) Half Domes, (2) Blocks, a large Exercise Ball
*Note: Please always take care to work within your own parameters and make your own safety a priority. If you feel like something demonstrated in class is beyond your abilities, skip that exercise and do another one. If you want to challenge yourself, please be aware of your surroundings and make your environment as safe as possible to prevent injury.
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Hip & Back Mobility
Instructor: Breena Maggio
Description: Many of us mistake our spinal joint motion for hip joint motion. Spinal joints = tiny joints. Hip joints = HUGE joints. Don’t use your spine when you should be using your hips. We’ll work on teasing apart the motion at the hip from the motion at the vertebrae and you’ll have some things you can work on every day to help improve this.
Equipment Needed: Bolster, Half Dome, Strap, Monster Band, Foam Roller
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Thighs: Quads & Hamstrings
Instructor: Breena Maggio
Description: Working on neutral thigh, release of the quads, and lengthening of the hamstrings, as well as strengthening these muscles, will help improve how you use your legs when you’re moving and walking around.
Equipment Needed: Block, Half Dome, Bolster, Blanket
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Arm Swing: Chest & Shoulder Opening
Instructor: Breena Maggio
Description: If you have some tight chest and shoulder muscles, that will affect how much your arms swing behind you when you walk (and you want your arms to swing behind you.) In addition to balancing out the swing of the leg when you walk, reciprocal arm swing will help with movement of the lymph as well as the bonus of being a natural triceps toner. You just might be surprised at how little your arms move when you walk. And these exercises will help!
Equipment Needed: Bolster, Half Dome, Strap, Large Ball (or Stool or Countertop)
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Rib Thrust & Low Back Tension
Instructor: Breena Maggio
Description: Rib Thrusters Unite! Or should I say “recovering” Rib Thrusters. If you have or have had a rib thrust habit, you likely have some lower back tension that goes along with that. We’ll work on psoas release and lumbar and thoracic mobility allowing the spine to move with more fluidity.
Equipment Needed: Bolster, Half Dome, Blanket
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Gait Practice: Hip Extension
Instructor: Breena Maggio
Description: The ability to balance on one leg and then extend that leg behind you are the keys to a gait that minimizes unnecessary spinal motion and impact and maximizes benefits of muscle and bone use.
Equipment Needed: Bolster, Half Dome, Block
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Balance, Stability, Strength, Fortitude, Etc.
Instructor: Tim Harris
Description: Tim has some surprises for you in this class. You’ll work on some balance, hip opening, length, strength…plus some fun stuff (we don’t want to spoil it for you).
Equipment Needed: (2) Half Domes, (2) Blocks, maybe a Bolster
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Shoulders!
Instructor: Michael Kaffel
Description: If you’ve ever had a sore neck or sore shoulders, this class is for you! Hand stretches, finger stretches, neck stretches, oh my! This class would be excellent to do for a tension headache…and also for minimizing them.
Equipment Needed: Bolster, Half Dome, Strap (and attachment point), maybe a Blanket & Block
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Lateral Hip & Thigh Strength
Instructor: Tim Harris
Description: Key areas of misalignment and weakness that affect gait are lateral hip and thigh strength and mobility. This class will take you through a series to address these needs. Lots of standing work in this one!
Equipment Needed: (2) Blocks, (2) Half Domes, Bolster
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Stretch It Out: Focus on Quads, Glutes, & Hips
Instructor: Breena Maggio
Description: This class is great for knee pain, hip pain, butt pain…and for preventing such things. In addition to stretching we’ll do some foam rolling for the quads and lateral hips. Aaaahhh…
Equipment Needed: Bolster, Half Dome, Strap, Foam Roller
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Foot Love
Instructor: Breena Maggio
Description: In honor of Valentine’s Day let’s give our feet some love. We’ll check in with mobility of the foot including the individual toes, and you’ll have a chance to improve the mobility of all the joints of the foot as well as addressing the connections of the foot to the leg.
Equipment Needed: Bolster, Half Dome, Rocks/Stones, Yoga Tune Up ball (or Tennis Ball)
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Neck & Rhomboids
Instructor: Breena Maggio
Description: Thinking about shoulder and scapula position and shoulder range of motion, as well as working on that hyperkyphosis, this class will really get into those tight rhomboids and help you become more aware of how you move your arms at your shoulders.
Equipment Needed: Blanket, Half Dome, Strap
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Digestion & Your Belly
Instructor: Breena Maggio
Description: We tend to think of digestive issues as being an internal one (which it is) and one that is best addressed from the inside- as in dietary changes or support. But did you know that the amount of tension and abnormal pressure within the belly and belly muscles can have a profound affect on your body’s ability to digest- and therefore utilize- food?
Equipment Needed: Half Dome, Bolster, Blanket, Red Ball
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Pecs & Shoulders
Instructor: Breena Maggio
Description: Big stretches for the chest and shoulders and more strength work for the upper body makes this class perfect for anyone looking to increase their shoulder and chest health.
Equipment Needed: Bolster, Half Dome, Strap (and attachment point), Block, Red Ball
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Finding our Boundaries
Instructor: Tim Harris
Description: Where are your edges? Do you know? Tim will take you thru a series of exercises gradually increasing in intensity, helping you to not only find your boundaries, but also to expand those edges a bit. This class will focus especially on the boundaries of the hips.
Equipment Needed: (2) Blocks, (2) Half Domes, Strap
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Stretch It Out: Focus on Quads, Hips, & Neck
Instructor: Breena Maggio
Description: Stretching feels good! Our primary focus in this class is the quads, the hips, and the neck. If you don’t move all of your parts every day or have a tendency to have big chunks of still time during your day, this is a great opportunity to move some of those parts that can get especially sticky from being still.
Equipment Needed: Bolster, Half Dome, (2) Straps, Pool Noodle (or rolled towel or yoga mat)
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Whole Body Function: How Do You Sit?
Instructor: Breena Maggio
Description: We’ll explore our sitting habits and our getting up and down habits and work thru some of the sticky spots and options for varying how you sit and how you get up and down.
Note: Sorry (or you’re welcome) about the extended explanation of Bullet Journaling. I was just really excited. J
Equipment Needed: (2) Blocks, Bolster, Strap, Yoga Tune Up balls (or Tennis Balls)
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Shoulder Girdle & Immune Support
Instructor: Michael Kaffel
Description: A healthy immune system is dependent on healthy flow through the body, especially in areas where there is a higher concentration of lymph nodes, like the shoulder/armpit area. We’ll work on mobility, range of motion, and function of the shoulder girdle area- and hands too!
Equipment Needed: Bolster, Half Dome, Block
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Hip Strength & Pelvic List Progression
Instructor: Joan Allen
Description: If you have “weak ankles”, it might be an indication of weak hips. This class will take us through a progression of the pelvic list and related hip exercises to help strengthen those hips.
Equipment Needed: Half Dome, Block
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Core Values: Ribcage & Spinal Mobility
Instructor: Breena Maggio
Description: As the title implies, this class will help improve both ribcage mobility (both of the whole and of the individual ribs) and the mobility of the spine. This will help with core strength, breathing, support of the spine, etc.
Equipment Needed: Large Exercise Ball, Blanket, Half Dome, Bolster
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The Core: Attention to Breathing
Instructor: Breena Maggio
Description: A variety of twists, lateral stretching, and red ball fun- all with attention to the ease (or limitations) with which you are able to breathe in variety of positions.
Equipment Needed: Bolster, Half Dome, Strap, Red Ball
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Upper Body Strength & ROM
Instructor: Breena Maggio
Description: We typically have shoulders that are so underused it’s a challenge to hold our arms overhead for any extended time. We’ll focus on simple intro-to-hanging exercises and exploring how we habitually move our arms when holding weight in our hands, especially when moving the weight overhead, both in standing and lying positions.
Equipment Needed: Bolster, Half Dome, Strap, 2 weights (2-3lb & 3-5lb)
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Arm Extension/Chest Opening
Instructor: Breena Maggio
Description: Reciprocal arm swing while walking requires enough range of motion at the shoulder and length of the chest muscles to allow the arm to move behind you when your arm swings. This series will help to improve the yield of these tissues and gradually allow for a more neutral arm swing.
Note: There’s a helpful q&a with a student at the end of class about scapula position and pec length, that I left in for you also!
Equipment Needed: (2) Blocks, Bolster, Strap, Yoga Tune Up balls (or Tennis Balls)
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Stretch It Out
Instructor: Breena Maggio
Description: A yummy (for the most part) stretch class. You’ll get to stretch almost every part of your body and feel amazing when you’re done!
Equipment Needed: Bolster, Half Dome, Block
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All About the Calves
Instructor: Breena Maggio
Description: You’re probably already doing your calf stretch everyday. But how are you doing it? Are you paying attention? What else do you do with or for your calves? This class is “all about the calves” so you’ll get to work on length, strength, and yield of your lower leg muscles and tissues.
Equipment Needed: (2) Half Domes, other varying height bolster items like: Blocks, Blanket, Small rolled towel or yoga mat.
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Core Values: Belly Release, Deep Core, & Mobility
Instructor: Breena Maggio
Description: Spinal mobility is directly related to the ability of the deep abdominal muscles to contract and vice versa- the amount of innervation one has in the deep abdominal muscles is correlated to the mobility of the spine directly opposite. We’ll do lots and lots of roll-downs in this class with lots of spinal mobility interspersed.
Equipment Needed: Strap, Weight (5-8lbs), Red Squishy Ball
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Core Values: Waist Mobility & Twisting
Instructor: Breena Maggio
Description: You could also think about this as Waste Mobility. J Waist mobility, waste mobility, and lymph mobility (the waste removal system within your body). Lots of lateral flexion (side bending) and gentle twisting, which is super great for waste mobility K
Equipment Needed: Bolster, Half Dome, Double Strap (hooked together or an extra long strap)
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Core Values: Mobility & Reflexive Response
Instructor: Breena Maggio
Description: Varying loads, honoring your boundaries, increasing mobility, muscular control. All these things help to improve your core’s ability to respond naturally, reflexively.
Equipment Needed: Bolster, Half Dome, Strap
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Upper Body Strength & Length
Instructor: Tim Harris
Description: (Note: Another moment of camera angle askew, but I think you’ll get the gist from the verbal cuing!) Shoulder mobility and range of motion, pec and rotator cuff length, humeral rotation. All factors affecting the strength of the upper body- not just important for moving “you” or “stuff” around, but also the core, breathing, digestion, etc! You’ll also get lots of hand stretches J
Equipment Needed: Half Dome, Block, Bolster
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Stretch the Sides
Instructor: Breena Maggio
Description: Side stretching (lateral flexion) isn’t something we all do in our daily activities and that limits the ability to move in certain ways. This series will give us plenty of variety in lengthening the waist and opening the ribcage as well.
Equipment Needed: Bolster, Exercise Ball, Half Dome, Strap
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Quads, Hip Flexors, Single Leg Balance
Instructor: Breena Maggio
Description: Quad tension can create excess wear in the knee. Often quad tension goes along with hip flexor tension. This series will allow for release of both areas, as well as working the strength of the hip and posterior muscles.
Equipment Needed: Bolster, Half Dome (maybe 2 or a long block), Strap, Pool Noodle (or small rolled towel or yoga mat),
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The Good Stuff: External Rotation (Chest, Neck, & Shoulders)
Instructor: Breena Maggio
Description: We have an epidemic of shoulder internal rotation. This is closely connected to the hyperkyphosis epidemic. Working on improving range of motion of the shoulders and lengthening the pecs will help improve mobility in your thoracic spine, improve lymph flow around armpits, and make your neck feel sooo much better!
Equipment Needed: Half Dome, Strap, Weight (~5lbs), single YTU ball (or tennis ball)
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Deep Core Innervation & Spinal Mobility
Instructor: Breena Maggio
Description: An exploration of lumbar mobility and how the innervation of the deepest core muscles affects the mobility of your spine.
Equipment Needed: Bolster, Half Dome, Strap, YTU Balls (Original or Plus) or Tennis Balls
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BOSU & Upper Body
Instructor: Michael Kaffel
Description: A basic BOSU balance and shoulder stability series.
Equipment Needed: BOSU, Bolster, Block, Half Dome, Strap, Yellow Tube with Handles
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The Good Stuff: Quads & Patellas
Instructor: Breena Maggio
Description: The quads want to take over the world. We must be vigilant. This class will help calm the quads and could possibly help save humanity. And your knees. And hips. J
Equipment Needed: Foam Roller, Strap, Set of YTU Balls (old soft tennis balls or foam roller will work, but YTU balls will be more comfortable.)
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Single & Double Leg Squat Prep
Instructor: Tim Harris
Description: Working through all of the preparatory exercises to prime our joints and tissues to be able to squat better, both in a single and double leg squat. Yay Squats!
Equipment Needed: Bolster, (2) Half Domes, (2) Blocks, Strap
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Sticky Spots: Release the Posterior!
Instructor: Breena Maggio
Description: Due to our habits (both postural and movement habits), pretty much all of the posterior muscles- from the neck to the feet- are shorter than they should be. This class will bring an awareness to these tension patterns and will allow these tissues to melt and release.
Equipment Needed: Bolster, Half Dome, Strap, Set of YTU Balls (or pair of Tennis Balls in a sock)
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Hands, Neck, & Shoulders
Instructor: Breena Maggio
Description: Tight hands usually goes along with neck tension. If you spend considerable time at a computer or doing focused handwork, or simply have some degree of hyperkyphosis and/or internally rotated arms, this class will help unwind the tension from your neck all the way down to your fingertips.
Equipment Needed: Half Dome, Bolster, Light Weight (3-5lbs)
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Core Restore: Ribcage Mobility
Instructor: Breena Maggio
Description: When we think of core strength, we don’t always consider the mobility of the individual ribs or the thoracic spine, but everything’s connected and the “stickiness” of these areas will affect how the core muscles work. So we’ll work on unsticking and lubing up these areas.
Equipment Needed: Bolster, Half Dome, Strap, Blanket
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Upper Body
Instructor: Tim Harris
Description: Oh, Shoulder Mobility. We need it to be able to use our arms efficiently- for hanging and swinging, to assist with breathing, to help support our pelvis, and keep good circulation to our head and hands. This’ll be a challenging one that will help so much with improving range of motion and mobility about the shoulders.
Equipment Needed: (2) Half Domes, (2) Blocks, Strap
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The Sit & Rise Test
Instructor: Michael Kaffel
Description: The “Sit & Rise Test” is a decent predictor of all-cause mortality from cardiovascular disease. At the beginning of class, you’ll do a before test and then re-test at the end, after Michael takes you through a series of exercises to improve all mobilities required to get up from and down to the floor.
Equipment Needed: Bolster, Half Dome, Block
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Foot Mobility & Forefoot Eversion
Instructor: Breena Maggio
Description: Many of will find that once the femur is neutral (neutral kneepits), this reveals the tension in our feet. We will work on restoring mobility within the foot so that by the end of this class, your ability to evert the forefoot (getting the ball of your foot flat on the ground, or closer to it) will be better.
Equipment Needed: Bolster, Half Dome, Strap, YTU ball or tennis ball
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Thigh on the Floor
Instructor: Tim Harris
Description: This class will take place mostly on the floor, and we’ll be working the muscles around the thigh, both to lengthen and strengthen. You’ll be checking in with quads, hamstrings, inner thigh, and lateral hips.
Equipment Needed: Half Dome, Strap, Block
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Are You Strong Enough?
Instructor: Breena Maggio
Description: Do you have the strength to move your own legs around? How about your range of motion? You will have a chance to test and re-check your abilities in a variety of exercises.
Equipment Needed: Half Dome, (2) Straps, Monster Ring, (2) Bolsters or a Stool
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Chest & Shoulder Opening 2
Instructor: Breena Maggio
Description: Lots of chest opening and shoulder range of motion exercises. (I tried really hard to make sure I was on camera for the one at the wall- and really thought I was. So, check out the attached video for specifics on that awesome chest opener.)
Equipment Needed: Bolster, Half Dome, Strap
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The Upper Half 2
Instructor: Tim Harris
Description: Another opportunity to work on scapular stabilization and mobilization, shoulder range of motion, and improve your upper body strength (which includes grip strength!).
Equipment Needed: Half Dome, Block, Strap, Yellow Tube with Handles
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Neck & Thoracic Spine
Instructor: Breena Maggio
Description: Oh my. This will be amazing if you have any neck tension, hyperkyphosis (extra forward curve in your upper spine), or work at a desk or on a computer. You’ll gain mobility and release a ton of tension.
Equipment Needed: Half Dome, Block, Pair of YTU balls or tennis balls in a sock
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The Obstacle Course
Instructor: Breena Maggio
Description: We’ll make our own mini obstacle course to mimic some natural type movements, and intersperse that with corrective exercises. You’ll get to crawl, balance, pick stuff up from the floor, etc.
Equipment Needed: A bunch of random stuff J Half Dome, Strap (or 2x4 or line of masking tape), Tennis Ball, Rocks, Wedge, Pool Noodle, Pillow Train, Rolled Blanket (long log)…
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Whole Body Red Ball Class
Instructor: Tim Harris
Description: This is a low back, hips, and core focused class, using the red ball for a wide variety of exercises.
Equipment Needed: Red Ball, Strap, Bolster
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Adductors (Inner Thighs)
Instructor: Breena Maggio
Description: Focusing on the inner thigh, we’ll explore the tension, the strength, and yield of the adductors. We’ll hit a bit of the hamstrings and lateral hip as well…cuz your muscles don’t work in a vacuum.
Equipment Needed: Half Dome, Red Ball, Strap, Monster Ring, Chair
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The Strength to Reach
Instructor: Breena Maggio
Description: Are you strong enough to support your own body weight to reach forward, or to the side, or behind you? Can you twist and reach? Find out in this class! Lots of core strength and shoulder mobility required for reaching. Very practical strength skills for everyday life!
Equipment Needed: Bolster, Half Dome, Foam Roller (you could use your bolster if you don’t have a foam roller)
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The Upper Half 1
Instructor: Tim Harris
Description: Another opportunity to work on scapular stabilization and mobilization, shoulder range of motion, and improve your upper body strength (which includes grip strength!).
Equipment Needed: Half Dome, Block, Strap, Yellow Tube with Handles
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Twist, Twists, & Bolstered Twists
Instructor: Breena Maggio
Description: Twisting is such a great exercise for spinal mobility, shoulder and chest opening, and heart health and circulation, so we’ll do lots of twisting, ribcage mobility, and bolstering in this class. You’ll need lots of extra bolsters to allow your body to be completely supported as we go through the twists in the last part of the class.
Equipment Needed: Half Dome, Blanket(s), (2or3) Bolsters (or extra blankets, pillows)
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Thoracic Spine & Hip Extension
Instructor: Breena Maggio
Description: A combo class focusing on upper spine and hip flexors. For so many of us, these are two of the “stickiest” spots in our bodies. Especially for those of you who have to sit at a desk working on a computer all day. These exercises will help to undo some of that tension created by sitting and computering, specifically helping to reduce some of the thoracic hyperkyphosis and improving hip extension.
Equipment Needed: Half Dome, Block, Blanket
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Spring Forward with Upper Body Strength
Instructor: Tim Harris
Description: Exploring shoulder range of motion, strength of the upper body muscles, and upper body tension will give you information about how your upper body works and what you can be doing to improve its function. Since this class is taught by Tim, you’ll also get: balance, lower body stretches, and by the end of class you should be able to do a one-armed handstand pushups (jk J).
Equipment Needed: Half Dome, (2) Blocks, Bolster
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All About the Core
Instructor: Breena Maggio
Description: A full body core class. You’ll get a little bit of everything in here: reflexive core activation, twisting, spinal mobility, and more!
Equipment Needed: Half Dome, Blanket, Red Ball, Light Weight, Strap
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For the Love of Your Feet
Instructor: Breena Maggio
Description: Lots of foot love today! We’ll focus heavily on foot and lower leg mobility using the ball, half dome, rocks, and our hands. Tension in the feet can affect how much the femurs (thighs) are internally rotated. We’ll observe and compare what it looks like before and after to see how much change we can get in the position of the femur- and ankle and heel- by focusing on foot mobility.
Equipment Needed: Bolster, Half Dome, Tennis Ball or YTU ball, Rocks- 3 different handfuls (we’re using large smooth rocks, small smooth rocks, and small more jagged rocks)
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Breathe! 2
Instructor: Tim Harris
Description: Breathing is a full body activity. We not only use our ribs and diaphragm and abdominal/core muscles to get air in, but all of the muscles in the body help move the blood around, circulating oxygenated blood and returning the de-oxygenated blood back to get more oxygen. This class will have you using more large muscles (increasing demand for oxygen) and also opening up the ribcage and waist, improving the suppleness of your “breathing muscles”.
Equipment Needed: Yellow Tube with Handles, (2) Half Domes, (2) Blocks
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Lovin’ the Lateral Hips
Instructor: Breena Maggio
Description: The lateral hip musculature is primarily responsible for your ability to stand on one leg (aka balance), which is essentially what should be happening when you’re walking, with every step you take. We’ll do some strength work and lots of stretching and releasing of the muscles in the hip and down the sides of the legs, for lateral hips that are stronger and more accessible.
Equipment Needed: Half Dome, Bolster, Block, Foam Roller, Strap
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Upper Body Strength
Instructor: Joan Allen
Description: Working on scapular stabilization and shoulder range of motion, you’ll get a chance to improve your ability to move your arm about the joint in a truer sense. You’ll also work on improving the strength both to support your body weight and to maintain stable scapulae as the load demand increases on your arms.
Equipment Needed: Half Dome, Block, Long Strap or Double Straps attached together, Yellow Tube with Handles
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Whole Body Alignment 11
Instructor: Tim Harris
Description: Another awesome whole body class with Tim. You’ll get to focus on the lower half, the upper half, and we’ll sneak a little core in too. (Apologies about the headless teacher! Thankfully, he’s good with his verbal cues.)
Equipment Needed: Half Dome, Block, Strap, Yellow Tube with Handles
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A Stretching Class
Instructor: Breena Maggio
Description: Stretching feels so good and has many benefits to the body. With attention to our alignment, we’ll stretch out all of our muscles, with three-quarters of the class covering the feet, hips, and legs, and the final portion focusing on chest, shoulders, and neck. Mmmmm. Aaaaahhh.
Equipment Needed: Half Dome, Strap, Bolster
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Hand, Hand, Fingers, Thumb
Instructor: Breena Maggio
Description: For many of us, our hands are the weak link in our upper body strength (thinking about hanging and swinging). This class will focus on the muscles of the individual fingers, the thumb, and the forearms. Using balls, regular stretching, and myofascial release, we’ll (hopefully) make some changes and release some of the tensions that come from our repetitive use and limited positioning of the hands and forearms.
Equipment Needed: Bolster, Half Dome, Blocks (to make a small table- you could also do this seated at a table), 2 Tennis Balls in a sock (or YTU balls in their tote).
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Breathe!
Instructor: Tim Harris
Description: Breathing is kind of important. We’ll use active breathing during the exercises to improve your body’s ability to bring in oxygen and better saturate your tissues. We’ll also utilize an exercise to increase oxygen demand and look at how your body responds and recovers. A note about the breath-holding in this class: The better your body is at bringing in oxygen, the better your oxygen-saturation, and therefore, the longer you’ll be able to hold your breath.
Equipment Needed: Strap, Half Dome, Block
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Getting to the Core of the Matter: The Active & Reflexive Core
Instructor: Breena Maggio
Description: Your core muscles should have the ability to respond with the exact amount of contraction in each of the muscles to any sort of load placed on them. Due to whatever you’ve done (unconsciously) and/or chosen to do with your abdominal muscles throughout your life (oftentimes as a result of what you’ve been told is right or sometimes to make our midsection look a certain way), you may have lost some of the reflexive response of the core muscles. So let’s work on getting some of that back!
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Getting to the Core of the Matter: The Active Twist & the Reflexive Core
Instructor: Breena Maggio
Description: We spend a fair amount of time doing passive twisting, but we also need to be able to twist our bodies with force, i.e. if you are moving an object or moving your body in a way that requires you to twist while you move. We’ll use exercises to recreate a “natural-like” situation where the core can just respond, minimizing your chances of overriding the muscles’ responses and we’ll throw in some active twisting to explore how you move your body differently depending on the load requirements.
Equipment Needed: Half Dome, Foam Roller, Red Sponge Ball, Block, Blanket (maybe)
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Fun on the BOSU
Instructor: Joan Allen
Description: A full body BOSU class! We haven’t had one of these in a while, so enjoy the FUN with JOAN! If you have a BOSU this a great class to explore lots of things you can do with it. And in true BOSU fashion, we’ll use “both sides up” (that’s what “BOSU” stands for).
Equipment Needed: BOSU
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More Steak (i.e. Pec Length)
Instructor: Breena Maggio
Description: If we have internally rotated shoulders, we likely also have pecs (chest muscles) that are too tight and too short. Meaning, we don’t have enough tissue (sarcomeres) to get the shoulders at their optimal position. So we will work on making more “steak” (pecs).
Equipment Needed: Bolster, Strap, Half Dome, Large Block, Ball (tennis ball, racquet ball, YTU ball), Doorway.
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Balance Thyself I
Instructor: Breena Maggio
Description: Balance is a whole lot of muscles (especially hips) working to keep the body still, as well as having all of your parts aligned so that the center of mass is well-aligned with gravity to minimize sway. So balance is not just “not falling”. This class will work to innvervate those lateral hips and give you plenty of opportunity to practice balancing on a single leg.
Equipment Needed: 1/2 Dome, Strap, Block, Big Block (or other similar item), bolster (or pillow/folded blanket)
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Balance Thyself II
Instructor: Breena Maggio
Description: The follow-up class to Balance Thyself I. We will increase the challenge by adding some movement to our single leg balancing positions, as well as continue to challenge the lateral hip muscles.
Equipment Needed: Bolster, 1/2 Dome, Big Block (or similar item), Strap
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Playing With the Big Ball 2
Instructor: Tim Harris
Description: More fun with Tim and the big ball. This is a challenging full-body movement class that will help you to improve balance, mobility, and strength.. Note of caution: Take care when using the large exercise ball for balancing, be aware of your surroundings, and work within your abilities!
Equipment Needed: Exercise Ball
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Getting to the Core of the Matter: Psoas
Instructor: Breena Maggio
Description: We tend to think about working the “abs” in a core class, but one of your major core muscles is the psoas. The psoas has to do quite a bit of work while walking to stabilize the spine and counter the extension of the hip in posterior pushoff, not to mention how awesome it is at holding up our hyperkyphotic thoracic spine. We’ll spend some extra time in this class positioning the body to allow the psoas to take a break and release, as well as active lengthening the hip flexors and releasing the belly.
Equipment Needed: ½ Dome, Bolster, Red Sponge Ball
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Shoulder Joint ROM
Instructor: Breena Maggio
Description: Working (once again) on scapular stabilization and isolating motion at just the glenohumeral (shoulder) joint. How able are you to move just your arm without automatically dragging your shoulderblades along for the ride? By the end of this class, you’ll be much better at it!
Equipment Needed: Half Dome, Yellow Tube with Handles, Bolster
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Focus on Change: The Challenge of the Sit and Shift
Instructor: Joan Allen
Description: Some of us have some tension around the hips, low back (QL), shanks (lower leg rotation), tops of the feet. Maybe. And that may limit our ability to do this particular exercise, the Sit and Shift. This class will go thru some of these limitations and help increase range of motion using bolstering as necessary. All of this will assist you in sitting on the floor more comfortably.
Equipment Needed: Bolster, Half Dome (or 2), Block (or 2), Blanket, Exercise Ball or BOSU
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Spinal Mobility and Core Strength
Instructor: Breena Maggio
Description: Oh this class is awesome! If you have any “flat spots” in your spine- or rather, areas of your spine that don’t articulate well, this will be amazing. The places that don’t move that well, will limit your ability to use the abdominal muscles on the opposite side. As we increase mobility of the spine, we also get more control of the core! Cool.
Equipment Needed: Bolster, Strap, Half Dome, 5lb. weight (or something similar), Exercise Ball
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Getting to the Core of the Matter
Instructor: Breena Maggio
Description: This is a core class working especially the deep core muscles. It’s awesome. With some funny moments. Enjoy. You’re welcome.
Equipment Needed: 1/2 Dome, Strap, Block
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Hip Hips Hooray!
Instructor: Joan Allen
Description: Happy Hips are strong and have good range of motion. This class will alternate between strength and opening exercises for Happy Hips that will cheer- and more importantly are supple enough that they don’t hurt and strong enough to support you as you move about your life.
Equipment Needed: Bolster, Monster Band, Strap
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Whole Body Alignment 10
Instructor: Tim Harris
Description: Another fantastic Whole Body Alignment class with Tim! Highlights include: Hip range of motion, hip flexors, core, shoulder openers, and balance.
Equipment Needed: (2) 1/2 Domes, Bolster, (2) Blocks
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Twister
Instructor: Breena Maggio
Description: The yield of your psoas and obliques is revealed by how far your torso twists (how far the ribcage twists relative to the pelvis). Twisting is good for increasing the yield of these muscles, and is helpful to your cardiovascular system as the action helps to draw blood out of the bigger blood vessels and into the smaller vessels, thereby lowering blood pressure. We’ll be working the twist in a variety of ways, as well as working on the strength of your “twisters” in this class.
Equipment Needed: (2) Blankets, ½ Dome, Bolster, Yellow Tube with Handles
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Shoulders!
Instructor: Breena Maggio
Description: Do you have weak shoulders? Probably- many of us do. Lots of internal rotation and minimal shoulder joint range of motion has left us with overused, tight (and short) traps doing the work of the deltoids. We’ll isolate shoulder joint motion and work those deltoids, to see just how able we are to lift our own arms!
Equipment Needed: (2) Blocks (or very lightweight books), Strap, Yellow Tube with Handles, (2) very light Weights (1-2lbs or canned goods)
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Playing with the Big Ball
Instructor: Tim Harris
Description: Using a large exercise ball, Tim will lead you through a challenging full-body movement class that will work on balance, mobility, and strength and will (hopefully) leave you smiling by the end. Note: Take care when using the large exercise ball for balancing, be aware of your surroundings, and work within your abilities! And apologies to any Colonel Sanders lovers.
Equipment Needed: large Exercise Ball, Half Dome, Block
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Stretch and Strength: Whole Body
Instructor: Breena Maggio
Description: Alternating lengthening exercises with strengthening moves, we get to play with how muscle length affects our muscles’ ability to generate force. We’ll work a bit on upper body, core, and lower body.
Equipment Needed: Bolster, Strap, Half Dome, Pool Noodle (or Rolled Hand Towel or Mini Half Dome)
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Quads & Kneecaps
Instructor: Breena Maggio
Description: If you’re a “quadriholic”- or have quads that want to take over the world- you might have some excess quad tension that is not helpful to the health of your knees, the amount of hip flexion you have at rest, or your hips’ ability to extend. We’ll roll, stretch, and release our way to softer, more supple quadriceps.
Equipment Needed: 1/2 Dome, Bolster, Strap, Foam Roller
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Vitamin “S”: Ranges of Motion
Instructor: Michael Kaffel
Description: There are smaller individual ranges of motion that are required for the larger motion of a full body squat, which remember is not just a position but a whole body movement: the down and the up. The full “nutrition” of the “squat” is achieved by the getting down, the being there, and the getting back up again. There are many preparatory steps to readying the body to do this if you haven’t been squatting your entire life. So if you can’t squat now, this is a great class for you! And if you can, this is a great class to improve “how” you squat.
Equipment Needed: Bolster, 1/2 Dome, Block, Blanket, Strap (and an attachment point), Foam Roller (or Chair),
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All About the Waist
Instructor: Breena Maggio
Description: Flexion, rotation, extension, and side-bending of the spine all require contraction of a variety of abdominal/trunk/core muscles (like back muscles) and leg muscles (moving your pelvis), but also lots of yielding of these muscles as well. If you’ve created habits that have “casted” your muscles- either by your body positioning or intentionally contracting muscles for “support” (or for whatever reason we do it)- you may have less yield to some of these muscles. This class will help to re-establish some of the suppleness that we want and also the reflexive response that we need, of the core and waist muscles.
Equipment Needed: Strap, 1/2 Domes, Bolster, Red Squishy Ball
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Raise Your Arms
Instructor: Breena Maggio
Description: If you have a wee bit of tension in your neck, chest, or shoulders, you may not be able to actually raise your arms over your head without moving other bony parts. A lot of tension in those muscles may be preventing you from articulating your arm at the actual shoulder joint, and the compensations you use may be injurious over time to other tissues and body parts. We’ll use a before and after assessment to see how much we can improve this range of motion in just one class!
Equipment Needed: ½ Dome, Bolster
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Ankles, Knees, & Toes: Shank Rotation
Instructor: Breena Maggio
Description: We’re working on shank rotation- or the alignment of your lower leg (shank) to your upper leg (thigh/femur). We’ll work on loosening up the muscles of the shin and calf to assist in the restoring the appropriate alignment at the knee joint.
Equipment Needed: (2) ½ Domes, Bolster, Strap, Tennis Ball or YTU Ball, (maybe a) Blanket
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Floor Sitting, Knees, & Quads
Instructor: Breena Maggio
Description: You may already be spending more time sitting on the floor as part of your daily routine. Or maybe you think there’s no way you can do that. For most of us we just need to bring the floor a little “closer” to make it more practical and doable. As we improve our knee and hip (and maybe foot and ankle) range of motion, sitting closer to the floor becomes more comfortable. It’s ok to use as much bolstering as you need to now. It’s a process, a transition. These exercises will help with the transition.
Equipment Needed: (2) 1/2 Domes, (2) Blocks, Bolster, Blanket(s), Foam Roller, Handful of small items (marbles, rocks, paper clips)
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Vitamin Squat: Hip Opening
Instructor: Michael Kaffel
Description: Working 360° around the hip joint will help with improving range of motion for all squats (including a bolstered squat). In this class you’ll spend some time on the inner and outer thigh/hip muscles as well as front and back of the hip joint for better hip mobility all around.
Equipment Needed: Bolster, 1/2 Dome(s), Block, Blanket, Strap
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Hip Strength, Length, & the Posterior Chain
Instructor: Tim Harris
Description: How is your single leg balance? What muscles are you using? Which are you not? How stable is your hip joint? How tight is the back side of your body? Having a stable and mobile hip joint and muscles that are the correct length, will allow you to walk with greater ease, less pain, and less wear and tear.
Equipment Needed: Block, (2) 1/2 Domes, Bolster, Blanket
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Breathing
Instructor: Joan Allen
Description: We all do it. But how well are you breathing? How much are your ribs actually moving when you breathe? How much oxygen are you pulling in with each breath? How well do you exhale? This class may be eye-opening for you and will definitely improve all of the above.
Equipment Needed: Strap, 1 or 2 Blocks, Ball (tennis ball, YTU, etc.), Pinwheel, and maybe a small piece of tape
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Neck & Shoulders & Back & Stuff
Instructor: Breena Maggio
Description: Let’s explore the tension in the neck, shoulders, and upper back. And let it go! If you’re wondering when in the world your head will end up back over your shoulders again, this series will certainly help.
Equipment Needed: ½ Dome, Bolster, (2) Straps, Pair of Tennis Balls or YTU Balls in a sock/sack
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Scapulae Position and Mobility
Instructor: Breena Maggio
Description: If your scapulae (shoulderblades) wing out when your arms and shoulders are relaxed, there’s likely excessive tension in the rhomboids (and other muscles surrounding the shoulder) from a longterm habit of pulling the shoulders back (or pulling the shoulderblades together). So, we’re going to spend a lot of this class on the rhomboids specifically.
Equipment Needed: 1/2 Dome, Block, Tennis Ball (or YTU Ball), Strap
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Ankles, Knees, & Toes: The Calf Stretch
Instructor: Breena Maggio
Description: Let’s dive deep into the calf stretch. You’ll have a chance to be honest with your calf stretch by examining your boundaries. We’ll even try a “bolstered” calf stretch to help accommodate our foot tension (that you might not even have realized was there or that it affected your calf stretch).
Equipment Needed: 1/2 Dome, Strap, Tennis Ball (or YTU Ball), Wedge (or washcloth)
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Up & Down: Minding Your Boundaries
Instructor: Michael Kaffel
Description: We want to be able to get up and down from and to the floor, not merely to be able to do it. It’s that our ability to do it, indicates that the muscles and joints are all being maintained and all of our cells are being nourished, i.e. that we have good lymph, blood, and electricity flow. We’ll use the Sit and Rise Test score to evaluate.
Equipment Needed: Bolster(s), 1/2 Dome, Block, Blanket(s)
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Upper Body
Instructor: Tim Harris
Description: SHOULDER JOINT MOBILITY! If you have tight shoulders (and who doesn’t?) then this class is for YOU! You will get to deliciously work 360° around the shoulder and you- and your shoulders- will love it.
Equipment Needed: Block, 1/2 Dome, Bolster
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Dial It In
Instructor: Amber Nelson
Description: This is a great whole body class. You’ll get to find your edges, work on “schmear”, find neutral, and even get a little bit of core work in.
Equipment Needed: (2) 1/2 Domes, Strap
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Feet, Hamstrings, & Gait
Instructor: Breena Maggio
Description: We’ll break down gait into components and look at the relationship between foot mobility/foot tension and hamstring length/use to how you accomplish “gait”.
Equipment Needed: ½ Dome, (2) Straps, Tennis Ball or YTU Ball
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All About the Hips
Instructor: Joan Allen
Description: In this class you’ll get to do anything and everything Joan can think of to make you do with your hips…lots of hip opening, strengthening, and stability work.
Equipment Needed: (2)1/2 Domes, Block, Blanket, Red Ball, Strap
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Core Stability
Instructor: Breena Maggio
Description: Working here with Tim’s friends, the “Bility Brothers”, Mo & Sta. For core stability we need spinal mobility. So we’ll work on a few ways to vary the loads to the deep core muscles, to get them to act more reflexively, as well as improving how the spine and pelvis articulate.
Equipment Needed: Foam Roller, 1/2 Dome, Strap, Red Ball
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Getting Up & Down From the Floor
Instructor: Breena Maggio
Description: To maintain the ability to get up from the floor and lower your body to the floor, you must get down on the floor and get back up again- and repeat often. Because many of us haven’t been putting this into practice, there may be ways to get down or get up that your body is limited in accomplishing. So we will use bolstering and assistance to work through a variety of ways of moving towards and away from the floor. This is the article that contains the video I mention in class: http://breakingmuscle.com/strength-conditioning/take-the-stand-up-challenge-52-ways-to-get-up-off-the-floor
Equipment Needed: Maybe (2) Bolsters, (2) 1/2 Domes, (2) Blocks, (2) Blankets, Heavy Weight (maybe 7-10lb)
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Using ALL Your Muscles
Instructor: Tim Harris
Description: This class will use a whole bunch, if not all, your muscles. Be sure to regularly flare your nostrils throughout class to ensure that your nostril-flaring muscles are not neglected.
Equipment Needed: (2) Blocks, (2) 1/2 Domes, Bolster
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Whole Body Alignment 9
Instructor: Tim Harris
Description: Another great whole body class. We’ll work on balance, strength, hip opening, core stability, etc.
Equipment Needed: (2) Blocks, (2) 1/2 Domes, Bolster, Strap, Red Ball
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Belly Tension/Hyperkyphosis
Instructor: Breena Maggio
Description: A lot of our belly and psoas tension is directly connected to our hyperkyphosis. So let’s work on that. We’ll increase mobility in the thoracic spine, decrease pressure in the belly region, and turn on some of those core muscles!
Equipment Needed: Bolster (or 2 or more), ½ Dome, Blanket, Red Ball
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Killer Lunges & Squats
Instructor: Tim Harris
Description: Following LOTS of warm-up, you’ll get a chance to work those posterior muscles and use the hips and knees. Lots of stretching and lengthening here, followed by lots of strength work!
Equipment Needed: (2)1/2 Domes, (2) Blocks, Bolster
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Upper Body REstoration: Lats
Instructor: Breena Maggio
Description: The more internally rotated we are at the shoulders, the less able the lats are to stabilize the ribcage during breathing. This class focuses on the lats- lengthening and strengthening them, especially while paying special attention to a neutral arm.
Equipment Needed: 1/2 Dome, Strap, Bolster, Yellow Tube with Handles, Door Attachment
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Old Favorites REnewed: Lower Leg, Foot, & Chest
Instructor: Breena Maggio
Description: Yes, they really are connected! The tighter the lower leg, the more we “whiplash” the upper body forward with every step, contributing to tension in the neck, upper back, and chest. We’ll work on mobility of the foot and lower leg, as well as releasing some of that long-held tension in the chest. This is the class where we introduce “loaded angels” J
Equipment Needed: 1/2 Dome, Strap, Foam Roller, Light Weight, Tennis Ball or Yoga Tune Up Ball
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Up & Down: Hips, Knees, Squats
Instructor: Tim Harris
Description: Getting down and up from the floor is a critical skill you need to maintain if you want to continue being able to get down and up from the floor. In this class we’ll practice coming down into a lunge, single leg squat, and double leg squat, as well as working on the bits and pieces necessary for these motions to happen in your body. (Please excuse the special zoom for the first half of this class…you can see the most important pieces and the verbal cueing is excellent!)
Equipment Needed: Block, (2) 1/2 Domes, (2) Bolsters (or other bolster-type items)
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Uphill/Downhill Gait
Instructor: Michael Kaffel
Description: For uphill and downhill gait, we use muscles that we don’t need for flat ground walking, and there’s more work required- so your muscles do more work (yay!). Uphill/downhill walking provides more nutritious movement, but your muscles need to be conditioned to move in these different angles and to move your body against gravity. You’ll get lots of gems and nuggets here!
Equipment Needed: 1/2 Dome, Strap, Bolster, and something to make an incline
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Up & down: With Hands
Instructor: Breena Maggio
Description: How do you get up and down from the floor? You might be practicing not using your hands, but today, we’re going to practice using our hands- but not the knees- to work the upper body! And some other fun ways to get up and down and a bunch of other fun stuff. Seriously fun stuff.
Equipment Needed: Bolster, Blanket, (2) 1/2 Domes
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Hip Joint & Pelvis Motion
Instructor: Breena Maggio
Description: What do you use to move your pelvis? What limits movement of your pelvis and hip? When you think you’re moving at the hip joint, maybe you’re moving your entire pelvis. Let’s play with these movements and see what your habits are and where there might be tension. We’ll work on unraveling some of these mixed up motions and those tight hips!
Equipment Needed: (2)1/2 Domes (or other same length prop), Bolster, Strap
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Upper Body REstoration: Chest & Upper Back
Instructor: Breena Maggio
Description: Let’s work on restoring length to the muscles and other tissues of the shoulder girdle. This class will help with shoulder joint range of motion, hyperkyphosis of the thoracic spine, and the innervation of the pecs (chest muscles).
Equipment Needed: Bolster, Yellow Tube with Handles, Door Attachment, Tennis Ball or Yoga Tune Up Ball.
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Old Favorites REnewed: Varied Angles & Terrain
Instructor: Breena Maggio
Description: Let’s start introducing some new loads to our muscles and tissues. Most of the content of this class will be familiar, but done in a *new* way. (I apologize in advance to those of us with a touch of OCD, as things will not be perfectly straight in this class. J)
Equipment Needed: 1/2 Dome, Bolster(s), Block, Strap, Blanket, Angled Wedge
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Old Favorites REnewed: Schmorgashbord
Instructor: Breena Maggio
Description: Revisit some familiar exercises, using a broader or new perspective, to vary the loads to your tissues. We’ll change angles, “rainbow” the loads, and use a variety of surfaces. And debuting a Totally New Way to do one of our most Favorite exercises! (It’s pretty awesome.)
Equipment Needed: Block, 1/2 Dome, Blanket, Monster Band (and no Foam Roller needed…we didn’t end up using it)
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Twisting & Squatting
Instructor: Joan Allen
Description: Cycling thru a variety of Twists and Squat prep exercises will work on lengthening the muscles of the torso and hips. You’ll feel fantastic and your back and pelvic floor (and hips and knees, etc.) will thank you!
Equipment Needed: (2) 1/2 Domes, Red Ball, Strap, rolled Yoga Mat, Blanket, or Towel
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Upper Body REstoration: Flattening the Scaps (One Wingy Dingy)
Instructor: Breena Maggio
Description: Sometimes the best defense is total fatigue. We’ll try to lessen the “winging” of your scapulae (shoulderblades) by fatiguing the muscles that are maintaining your wings, working on getting them to lay flat on your back where they belong. (And fyi, it’s the philtrum, not the frenum- and if you google frenum, just be prepared. You might get images you weren’t expecting.)
Equipment Needed: 1/2 Dome, Strap, Doorway
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Whole Body Alignment: Abtastic
Instructor: Tim Harris
Description: Abs, all abs, and nothing but abs…(plus a few other things.)
Equipment Needed: 1/2 Dome, Bolster, Block, Strap, Yellow Tube with Handles
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Upper Body: Arms Behind Us
Instructor: Breena Maggio
Description: Most of what we do with our arms is out in front of us. This has caused an adaptation to an internally rotated, pretty tight shoulder girdle. We’ll go thru a series to open the chest and increase range of motion of the shoulder joint.
Equipment Needed: Strap, 1/2 Dome
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Whole Body Alignment 6
Instructor: Michael Kaffe
Description: This class will work on shoulder and thoracic spine mobility, as well as hip strength and hip extension.
Equipment Needed: 1/2 Dome, Bolster, Block, Strap
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Whole Body Alignment 7
Instructor: Michael Kaffel
Description: Hamstring and lateral hip strength. Processing your roots and tubers. Breathing. A little twisting. Some upper body strength and stretching. A little bit of a lot of stuff!
Equipment Needed: Bolster, Block, 1/2 Dome, Blanket, Strap, Yellow Tube with Handles
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Whole Body Alignment 8
Instructor: Tim Harris
Description: Hips, Hips, Hips (and a bit of shoulders and core too).
Equipment Needed: 1/2 Dome, Block, Red Ball, Monster Band, Yellow Tube with Handles
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BEACH Ball: Little Red Ball
Instructor: Joan Allen
Description: What can you do with a little red squishy ball? So many things! Check it out! This is a whole body class.
Equipment Needed: 1/2 Dome, Block, Red Ball
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Sideways
Instructor: Amber Nelson
Description: Let’s get a little sideways! This class walks you through lengthening and strengthening the musculature down the lateral sides of the body, all the way down past the hips/
Equipment Needed: 1/2 Dome, Block, Strap°
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Align, Roll, & Stretch: Rib & Waist Mobility
Instructor: Breena Maggio
Description: Lots of twisting and lateral stretching!
Equipment Needed: 1/2 Dome, Exercise Ball, Bolster, Blanket, and maybe a block or ball
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Chest & Shoulder Opening: Focus on Neck
Instructor: Breena Maggio
Description: Lots of neck stretching and then some more neck stretching.
Equipment Needed: Bolster, 1/2 Dome, Block, 2 Straps, 2 Tennis Balls in a sock or YTU Balls in their sack
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TrA & Core!
Instructor: Breena Maggio
Description: Check out the tension in your belly and your sucking or bracing habits. And then play with allowing the transverse abdominus (TrA) to respond to different loads and positions. We’ll also get some deep core work in here.
Equipment Needed: Red squishy ball, Strap
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Upper Body & Core
Instructor: Michael Kaffel
Description: When we have good mobility of the shoulders, we have more spinal stability. If you always pull your shoulderblades together, you’ve lost some ability to stabilize your spine! This class will work on shoulder range of motion, scapular stability, and spine mobility.
Equipment Needed: 1/2 Dome, Strap, Yellow Tube with handles and door attachment or hook on wall
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Whole Body Alignment: Feet & Hips
Instructor: Tim Harris
Description: Have some fun with your feet and check out the tension in your hips that prevents your true hip extension.
Equipment Needed: 1/2 Dome, Block, Bolster,
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Whole Body Psoas: Shoulder Tension
Instructor: Michael Kaffel
Description: How internally rotated are your arms? The more internally rotated you are, the less able you are to stabilize your shoulders because these muscles are essentially turned off. Let’s turn them back on!
Equipment Needed: 1/2 Dome, Block, Bolster, Yellow Tube with handles and door attachment or hook on wall
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Align, Roll, & Stretch
Instructor: Tim Harris
Description: Tim will amuse you through a series addressing your thoracic & cervical spine mobility and the foundation it sits atop.
Equipment Needed: 1/2 Dome, Block, Strap, Foam Roller
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Chest & Shoulder Opening
Instructor: Breena Maggio
Description: You will evaluate and explore your shoulder range of motion, and look at what your actual glenohumeral motion is.
Equipment Needed: Bolster, 1/2 Dome, large Block (or something like it), Strap, Bolster, Tennis Ball or YTU Ball, Yellow tube with handles, maybe a blanket
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Chest & Shoulder Opening: Eggholes
Instructor: Breena Maggio
Description: Do you have an egghole? This is a great test. When your shoulder joint is aligned appropriately, you should have a little divot in your armpit, about the size of an egg. If you don’t, this is an area that needs to be addressed. This class will address the “egghole” and how to test for it.
Equipment Needed: 1/2 Dome, Bolster, Strap with Door Attachment or a doorway
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Hip Opening: Lateral Hips, etc.
Instructor: Breena Maggio
Description: Let’s spend an hour really focusing on opening the muscles around the hip joints, especially those lateral hip muscles.
Equipment Needed: 1/2 Dome, Block, 2 Straps
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Strong Shoulders, Strong Core
Instructor: Michael Kaffel
Description: When the shoulders are tight it directly affects the ability of your core to fire. Spend some time with Michael, exploring your shoulder tension and letting it go…
Equipment Needed: 1/2 Dome, Block, Bolster, Yellow Tube with handles
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Whole Body Psoas: Hip Extension
Instructor: Michael Kaffel
Description: This will give you a chance to begin changing your gait from a hip flexion driven motion (lifting the legs out in front of you) to one that uses the lateral hips more and allows for more hip extension.
Equipment Needed: 1/2 Dome, Block, Bolster, Strap
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Whole Body Psoas: Lateral Hips
Instructor: Michael Kaffel
Description: This class focuses on your walking muscles- that you would be using if you weren’t stuck in hip flexion all the time.
Equipment Needed: 1/2 Dome, Block, Bolster, Monster Band, Strap
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Nooks & Crannies: Hip Flexors & Extensors
Instructor: Tim Harris
Description: Working around the hip from front to back and back to front. To be able to extend the hip, the flexors need to yield. How’s your yield?
Equipment Needed: 1/2 Dome, Squishy Ball, Bolster (or blanket), Block, maybe a Strap
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Strong Core/Supple Psoas: Chest & Shoulder Girdle
Instructor: Michael Kaffel
Description: Take this opportunity to explore how your chest and shoulder tension is connected to what your psoas is doing and learn how the tension in your psoas is actually helping to hold you up in light of your hyperkyphosis.
Equipment Needed: 1/2 Dome, Block, Strap, Light Weight, Bolster
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Spinal Alignment: Hyperkyphosis!
Instructor: Joan Allen
Description: You probably have some hyperkyposis- more forward curvature of your upper (thoracic) spine- than is ideal. Join the club. Enjoy this series (with before and after evaluation) that will magically reduce your hyperkyphosis. Repeat this often for best results!
Equipment Needed: 1/2 Dome, Block, Bolster, Foam Roll, Yellow Tube with handles
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Strong Legs: Single Leg Balance
Instructor: Breena Maggio
Description: Walking requires us to be able to hold up our body weight on one leg with every single step. If you can’t do that, then you are “fall walking” which is impacting your joints more than walking should, and you are using less muscle than you could be (not to mention missing out on other benefits of walking like bone building and lymph flow).
Equipment Needed: 1/2 Dome, Block, 12” long Block (or maybe a book), BOSU (or stack of pillows or blankets or other unstable item you can stand on)
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Nooks & Crannies: Inguinal Region (Hip Crease)
Instructor: Tim Harris
Description: To be able to walk most efficiently (getting the most benefit and doing the least damage), we need to be able to do this thing called “posterior push-off” (among other things) which requires hip extension (among other things). Opening up the largest joint in your body (your hip) -working specifically on hip extension- will increase your body’s ability to push back further, but maybe more importantly, you’ll get a chance to see what your true hip extension looks like.
Equipment Needed: 1/2 Dome, Block, Strap
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Nooks & Crannies: Lumbar Area
Instructor: Tim Harris
Description: Tension in the low back? Tim will guide you through a lot of loosening up of the lumbar area, waist, and deep hip rotators. Aaaaahhh. And then a surprise J
Equipment Needed: 1/2 Dome, Block
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Whole Body Alignment 3
Instructor: Tim Harris
Description: Working from toe to head and everything in between, you’ll hit every joint in your body in this class, with particular focus on the lateral hip muscles.
Equipment Needed: Monster Band, 1/2 Dome, Block
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Strong Legs
Instructor: Breena Maggio
Description: Let’s challenge those glutes & hips & legs!
Equipment Needed: 1/2 Dome, Block, 12” long Block (or maybe a book)
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Super Supple Neck & Shoulders: Neck Focus
Instructor: Breena Maggio
Description: A delicious opportunity to release those tight neck muscles. Mmmmmm. You’re welcome.
Equipment Needed: Block, 1/2 Dome, Bolster, one light weight (2-3lb) or can
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Strong Core/Supple Psoas: Hip Extension
Instructor: Michael Kaffel
Description: Let’s check out the coveted motor skill of hip extension. Do you have it? What’s limiting your hip extension? How do YOU get your leg behind you when you walk?
Equipment Needed: Bolster, 1/2 Dome, Block, Strap
View Class Here

CONTACT US

2300 Alessandro Dr., Ste. 120
Ventura, CA 93001
(805) 642-9900
info@alignmentbeach.com

STORE & STUDIO HOURS

Monday & Wednesday: 9:00 am - 5:00 pm
Thursday: 9:00 am - 1:00 pm
All other days by appointment. Just give us a call!
 
CLASS HOURS
Monday - Saturday
(see class schedule for times)

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