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Medium level
In this entry-medium level class, we challenge you to step safely Out of Your Comfort Zone. Using the support of a chair you will be able to intensify some basic postures. The intention is to allow the body to experience some intensity so we can use the breath as a tool for self-regulation when we are in challenging situations. You will build strength and confidence. This session is great for those looking to progressively deepen their body awareness while stepping beyond your usual limits. Materials needed: A chair for support.
Letting go
Memories are stored in the cells, muscles, and fascias. When we open those memories of the past, what do we feel? If it's sorrow, anger, or sadness, then let's look at what is behind us with a New Intention. Twists are powerful postures for releasing tension and detoxifying the body. They help us release what no longer serves us—physically and emotionally. Material needed: A chair with no armrests and a wall. WARNING, Do not do this class if you have spinal hernias or spinal displacements.
Boundaries
Boundaries can feel challenging, but they’re essential for balance and well-being. In this session, we explore how some postures can empower your ability to say ‘No’ or “STOP” with grace and confidence.
Material needed: Your Mat. WARNINGS: If distress is rising, stop and join the movement when you are ready. No posture is mandatory and you can follow with breath only if the movement is feeling unsafe.
Grounding for Anxiety
Usually, anxiety has a fast pace, pulling us away from the present moment. We can feel bouncing and dashing from one thought or concern to another. Ground yourself in the now with this easy practice. We will give our body a slow pace to generate a message of calmness. We will bring the brain to the ground to create a sensation of peace in the head while our body expands so we feel there’s enough space to breathe. Material needed: A chair, a block, a towel, and a wall or door.
Silence and peace
The brain is a very complex organ that can take up a lot of energy, therefore most of the space in our Mind. It can be so loud that we can get overwhelmed easily. However, using the chest, the legs, and the feet, we can create strong messages around calm so the brain can finally be quiet and in silence. Material: 1 Block and 1 Chair.
Light and Free - Runners Hips
If you like running, you know that your hips need to stretch quite often. The hip with the pelvic structure is a great system that can pull your back in many directions if it's not well aligned. It can also create a sense of emotional contraction if it's too tight. Release a beautiful feeling of lightness and expression of your whole body by lubricating, strengthening and stretching the hips gently.
Material needed: a chair, 2 blocks and 1 blanket or towel. ----If distress is rising, stop and join the movement when you are ready. No posture is mandatory and you can follow with breath only if the movement is feeling unsafe.
Wrists - Release irritation
After all the hand movement we currently have with computers, phones and other gadgets, practicing this type of routine can be too much for our wrists. Except this series! This one is dedicated to being mindful of how to do many exercises and poses, but without pressing the wrists. - Material needed: 1 blanket or towel.
Grounding using intensity
In this 40-minute class, we will explore some intensities of different side plank variations to experience muscle engagement, tightness, and contraction. Then, we will focus on the journey toward feeling the muscles relax into softness.
MATERIAL: 1 block and 1 blanket or towel.After all the hand movement we currently have with computers, phones and other gadgets, practicing this type of routine can be too much for our wrists. Except this series! This one is dedicated to being mindful of how to do many exercises and poses, but without pressing the wrists. - Material needed: 1 blanket or towel.
Compassionate breathing - 20 min
In this session, we’ll use gentleness and breath to explore what compassion feels like in your body. Each time you return to this simple breathing practice, new meanings may arise—offering a space for healing and self-connection.
What You’ll Need: A mat and a wall. Feel free to use any additional props that support your comfort.
Treating Dissociation
Through pressure, we’ll engage the muscles to soften into reality. Let this medium-level class melt the divide and help you feel whole again. 
Material: A mat and a block. ------- (Feel free to use any additional props that support your comfort).support your comfort.
Strong, Steady, Resilient
With balance, pressure, and playful movements, this class helps you build physical and emotional steadiness from the ground up. Through slow, intentional transitions and creative challenges, you'll strengthen your nervous system's capacity to handle stress with more ease. Expect a mix of grounding holds, dynamic balancing drills, and gentle pressure-based techniques that invite focus, adaptability, and calm. Perfect for anyone looking to enhance resilience—both on and off the mat.
Material: A Bat and a Block. -- Feel free to use any additional props that support your comfort.comfort).support your comfort.