open & close restorative

props: (1-2) bolsters, (2) blocks, (1-2) blankets, (1) strap; with restorative poses you can utilize anything you have around you, couch pillows, bed pillows, etc; an eye pillow is also a great addition

• variations of backbends and forward folds

• legs up the wall

• savasana to close

whip it up & look out

props: (2) blocks, (1) blanket, (1) strap - optional

• table pose openers; braided legs

• lunges w/ balancing pose

• pigeon twists

• double pigeon

• breathwork to close

• optional journaling

refresh your system

props: (2) blocks, (1) blanket

• gentle seated warmups

• tree pose

• chi-gong exercise

• standing poses (triangle, reverse triangle, standing wide leg fold)

• childs pose

• camel

• supported happy baby / rounded plow

• supine twists

• savasana

• optional journaling to close

no need to stand up

props: (2) blocks, (1) blanket

• gentle seated warmups

• energizing breathwork

• supported childs pose

• hands & knees warm ups

• pigeon

• seated poses

• supported bridge

• supine twists

• savasana

moving forward

props: (2) blocks, (1) blanket

• seated warmups

• hands and knees warmups

• lunge variations

• balancing pose

• seated forward fold

• supine twists

• savasana

nooks & crannies practice

props: none on my end, choose your own adventure

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

• hands and knees warmups

• dog twists

• balancing poses & hip openers

• cross referencing (and lots of katonah yoga theory)

• pigeon

• twists

• forward folds

• optional journaling at the end of class

good ol' feel good practice

props: (2) blocks, (1) blanket

• supported backbend to open the lungs

• seated neck stretches & shoulder openers

• seated warm ups

• gentle backbends

• twists

• forward folds

• hip openers

• pigeon variations

• breathwork

• savasana

a boost of energy

no props required *but incorporate any as you like

• cats and cows

• hip & hip joint work

• sun salutations

• low squat

• boat pose

• backbends (bridge or full wheel)

• supine twists

no mat required

props: optional (2) blocks, (2) blankets OR bolster

• groundwork practice: no mat required

• childs pose

• pigeon variations

• forward fold

• twists

• savasana

braiding the body

props: (2) blocks, (1) blanket

• katonah breathwork & theory to start

• soft, restorative style warmups

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

• restorative backbend to close

find new space & support

props: (2) blocks, (1) blanket, (1) folding chair

• gentle seated warm ups

• table poses; opening wrists, spine, feet

• twists & shoulder openers

• using the chair to find freedom in the torso & hips

• supported restorative backbend to close

open up & reawaken

Optional: (2) blocks; (1) blanket

• gentle seated warm-ups

• table pose w/ variations

• hip openers

• standing poses

• balancing poses

• close w/ floor work & hip openers