Yogi Couch Stretch- 5 MIN
Deep stretch for hips flexors and quads! Use this quick video by itself pre-or post WOD or combine it with any of the other videos for a good release from lots of sitting or squatting!
Suggested Props: A towel or ab mat for your knees, kettlebell or yoga block for underneath your hand
Shoulders- 11 MIN
This restorative flow is starts with some basic shoulder openers and gets into a few deeper variations so it is great for all levels of experience and ranges of motion. We will open up the chest, lats, triceps, traps, and all of the muscles that can make the upper back, neck, and shoulders feel like blocks of stress. This video is great for anyone working on overhead mobility for movements like shoulder presses, kip swings, and overhead squats. If you suffer from tension headaches, lock jaw, or are used to carrying the weight of the world on your shoulders, try this sequence out and feel the stress melt away. Treat yourself to some deep, full body Maintenance by pairing this with the Hips video!
Suggested Props: Band, strap, belt or hand towel
Pigeon Tune Up- 7 MIN
Quick explanation and demo of how to modify "pigeon pose" to work for you! This is a pretty common stretch for the hips that doesn't always work for every body. We'll show you some other great options to achieve the same results!
Suggested Props: Towel, ab mat or yoga blocks for under hips or knees; Bench, chair, or box to elevate feet
General Warm Up- 14 MIN
Prepare your body and mind for a WOD or work of any kind! Get your heart rate and body heat elevated, energize your nervous system and prepare your joints, muscles, and tendons for activity. Use this video pre WOD to help prevent injuries and speed up recovery. This video is also a great way to start your day or boost your energy and mood at any time!
Suggested Props: A towel or cushion for under your knees and/or ankles
General Cool Down- 25 MIN
Great Post Wod flow for down-regulating the nervous system, flushing out the larger muscle groups, and slowing everything down. Use this video to promote faster recovery, less soreness and stiffness, and assist your body in the repair process. The more intense the WOD the more your need this Cool Down! This is also a great tool for preparing your body and mind for a good night's rest. Trouble sleeping? Try this sequence out in your PJs before bed!
Stress Relief- 21 MIN
This video can be done anywhere, anytime. The office, your home gym, the lobby of your doctor's office, anywhere. With a focus on the neck and shoulders, this sequence stimulates the parasympathetic nervous system and helps relieve tension and stress from the body and mind.
Suggested Props: A bench or chair
Postpartum- 30 MIN
This is a great flow designed for our new moms! With approval from your healthcare provider it's good for any stage postpartum. It will help release tension from the lower back, create movement and length in the spine, counter stretch the front body from all the baby carrying and nursing, and give mom some time to connect to her breath again.
Suggested Props: A towel or cushion for under your knees, lower back, and/or shoulders; Bench, chair, or box to elevate feet
Down Dog Flow Tune Up- 5 MIN
We'll show you this quick full body series of movements that you can cycle through whenever you want! You can add this mini sequence in to any of the other videos for a little extra stretchy boost of energy! Down dog to cobra or upward facing dog and back!
Airplane Stretch- 6 MIN
Long day of travel? Work keeping you at a desk all day? Use this quick video to release the build up of tension from sitting for long periods of time. Recharge your body and reset your mind with a few simple stretches that you can do anytime and anywhere!
General Warm Up- 17 MIN
Prepare your body and mind for a WOD or work of any kind! Get your heart rate and body heat elevated, energize your nervous system and prepare your joints, muscles, and tendons for activity. Use this video pre WOD to help prevent injuries and speed up recovery. This video is also a great way to start your day or boost your energy and mood at any time!
Suggested Props: A towel or cushion for under your knees and/or ankles
Hips- 25 MIN
Hips, hips, and more hips! This flow is awesome for rest days or after a couple of intense leg days. It's great for anyone struggling with mobility and proper positions in the squat or deadlift movements. Also, if you tend to have a lot of lower back pain, try releasing the hips with this video and feel that tension melt away. We will focus on all of the areas connected to the hips like glutes, hamstrings, and hip flexors. This video is best for post wod as some of these stretches can be pretty intense and best when they aren't rushed. Get an extra juicy stretch and pause the video for an extra minute or two in your favorite poses! Pair this video with the Shoulders video on a rest day and you'll be good as new!!!
Suggested Props: A towel or cushion for under your knees
Shoulders- 16 MIN
This restorative flow is starts with some basic shoulder openers and gets into a few deeper variations so it is great for all levels of experience and ranges of motion. We will open up the chest, lats, triceps, traps, and all of the muscles that can make the upper back, neck, and shoulders feel like blocks of stress. This video is great for anyone working on overhead mobility for movements like shoulder presses, kip swings, and overhead squats. If you suffer from tension headaches, lock jaw, or are used to carrying the weight of the world on your shoulders, try this sequence out and feel the stress melt away. Treat yourself to some deep, full body Maintenance by pairing this with the Hips video!
Suggested Props: Band, strap, belt or hand towel
Shift- 21 MIN
This is a great combination of movements for beginners or days when you really want to give your body and your mind a break from any intensity of any kind. Full body and totally accessible to all body types and levels of experience with stretching and mobility. You can even try this one out with your kids! Good for pre or post WOD and definitely good for rest days!
Suggested Props: A towel or cushion for under your knees.
