The Power of Four

This yoga class brings all the focus to how we move our shoulders and shoulder blades. We start with internal and external rotation of the upper arm, then find a full range of motion and bring it into the practice.

Gain more awareness of where your shoulder blades are in space, and how that plays a role in your postures. Level 1-2, with two blocks.

This workout strengthens the muscles around your shoulders to support your practice. I use 2 kg dumbbells. Have a heavier set nearby if you want more for some of the exercises.

• 10 dumbbell external rotations per side
• 10 lateral arm raises
• 10 rows with tricep extension
• 10 side plank rows per side
• 20 alternating dumbbell front raises

Get ready to explore the way your shoulders move, and how to move them better. We often think about opening up our shoulders, but what does that mean?

This class challenges you in new and fun ways. You need two blocks and a dowel, or a broom handle. Level 1-2.

This class brings in a little of everything from this week to give you a full shoulder experience.

Have fun combining yoga, mobility and weights into one class. You need two blocks and two dumbbells. Level 1-2.

We start this week with the spine and the core. Think of the two as connected: the way you move your spine engages different core muscles.

Today we explore how that happens, and how to tap into the different layers of your core to support your practice. Level 1-2, with two blocks.

This workout works the different layers of the abdomen, trying to find each one and feel how it works.

• TVA feet taps
• lower back crunches
• upper back crunches
• supine oblique crunches
• Navasana twists

You need a kettlebell. Level 1-2.

Moving the spine is relatively easy. Segmenting it is not. This class moves part by part, isolating the spine in pieces to find movement through each one, so you can see where you need more work.

Cat and Cow will never be the same after this. Level 1-2, with a block.

This class brings in a little of everything from this week to give you a full spine and core experience.

Have fun combining yoga, mobility and strength into one class. Level 1-2, with a block.

Nothing supports your yoga practice better than strengthening the parts we stretch the most.

Today you move through a yoga practice that focuses on strong hips, glutes and hamstrings. A few cramps and shakes here and there are expected. Level 1-2, with a block.

This workout is all about strengthening your posterior chain. You need a kettlebell (I use 8 kg) and a resistance band.

• 10 RDLs per side
• chair lateral kick hold
• 15 donkey kicks per side
• 15 wall chair hip abductions

This mobility class is about controlling our range of motion, especially through the hips and hamstrings.

Find new ways to move your hips. Your body loves to learn new movements, and that is how you gain mobility in the sticky areas. Level 1-2, with a block.

This class brings in a little of everything from this week to give you a full experience through your glutes, hips and hamstrings.

Have fun combining yoga, mobility and weights into one class. You need a kettlebell and a block.

This class brings the attention to the lower body. We start by warming up the feet and ankles, then tie everything together into a challenging flow.

You will work your legs, but let's say you work from your toes to your head. Level 1-2, with two blocks.

Today's workout is all about the lower body. You need a kettlebell (I use 8 kg) and some wall space.

• 20 goblet squats
• 10 lunges per side
• 20 count chair hold
• 10 split squats per side

Training the lower body puts load on our joints. A lack of mobility in the ankles and hips can turn into discomfort somewhere else along the way, often in the knees.

This class finds movement through the ankles, the tibias and the hips to support the way the lower body moves. Level 1-2, with two blocks.

This class brings in a little of everything from this week to give you a full experience through your feet, ankles and legs.

Have fun combining yoga, mobility and weights into one class, with balance work too. You need a kettlebell and two blocks.