Flow Movement

24 min standing (no hands) yoga asana flow connected to the breath, moving the spine in all 6 directions because our vitality + energy is often dictated by the health and mobility of the spine.  

Power Movement

8 min standing HIIT full body workout for longevity of the spine, moving the spine in all 6 directions to increase energy + optional 3 min cool down. 

Restore Movement

24 min nourishing movement + massage to nourish, all practiced supine. This practice moves the spine in all 6 directions and massages points on the spine that help relieve pain + discomfort.  Needed: 2 massage balls.