Upcoming Livestreams
Weekend Class: Combo of Split, Bridge & Handstand
Weekend Class: Combo of Split, Bridge & Handstand
11 to 12 PM PST
Prerequisites:
Must be comfortable moving into a handstand (can be modified) safely in the centre without a spot.
Experience with splits training (not necessary to have full split)
Experience with glute and full bridge training
Class Content:
Acclimation & dynamic warm-up
Splits Conditioning with application to artistic split shapes
Backbend Conditioning with application to artistic bridge shapes
Handstand Conditioning with application to floorwork transitions
Combo
Cool down and close
Floor Barre & Barre: Grande Ronde de Jambe
L3 Barre: Grande Ronde de Jambe
Grande ronde de jambe is a classical ballet movement in which the working leg executes a large circular motion in the air. It can be performed en dehors (outward) or en dedans (inward) and is typically executed at 90 degrees or higher. It is a skill that applies to leg movements in pole dance base work and floorwork. It is similar to both Utthita Hasta Padanghustasana & Supta Padanghustasana and can be used as an transition to needle scale.
Class Content:
Acclimation & dynamic warm-up
Floor barre: kneeling and side body grande ronde de jambe exercises
Barre: Half and full grande ronde de jambe
Cool down
L 4 Dancer's Bridge to Bridge
L 4 Dancer’s Bridge to Bridge
12 to 12:35 PM PST
Prerequisite: Dancer’s bridge and full bridge
Class content:
Acclimation & dynamic warm-up
Side body conditioning
Backbend conditioning
Dancer’s brdige & bridge
Transition combining dancer’s bridge to bridge (can be left out if not ready)
Cool down & close
L 3 Jump Through & Back
L 3 Yoga: Jump Through & Back
12 to 12:30 PM PST
Prerequisites:
Comfortable approaching centre work: donkey kicks, pike slides from forward fold to plank, straddle hops
Handstands against the wall
Crow and other bent-arm balance
Full Chaturanga & Sun Salutation
Class content:
Acclimation, neuro drills & dynamic warm-up
Mat conditioning
Jump through conditioning
Cool down & close
L 3 Bridge & Dropback Prep
L 4 Bridge & Dropback Prep
12 to 12:35 PM
Prerequisites: Ability to lift into bridge without a spot
Class content:
Acclimation & warm-up
Backbend conditioning
Bridge press exercises
Preparation for dropbacks (depending on ability)
Cool down and close
L 3 Splits: Strength at Length
L 3 Splits — Strength at Length
30 Mins
12 to 12:30 PM PST
Class content:
Acclimation & dynamic warm-up
Lunge & half split sequence
Active splits w/end of range control
Cool down & close
Barre: Active Attitudes
Barre: Active Attitudes
Most levels w/higher intensity options
Class content:
Acclimation & dynamic warm-up
Basic barre exercises
Active mobility work for attitudes both parallel and turned out
Attitude to arabesque
Cool-down
Flex: Kneeling Bridges
L 3 Kneeling Bridges
Most levels with Kapotasana B and other exercises as higher intensity options
Prerequisites: Must be comfortable with exercises done kneeling.
Class content:
Acclimation & dynamic warm-up
Single leg lunges w/ toes toward head
Cobra w/toes toward head
Camel variations w/ inspiration from Graham Exercise on Six
Kneeling bridge/Kapotasana B: Hands to floor (modified for those not ready)
Barre: Bird of Paradise w/Tilt
L3 Barre: Bird of Paradise w/Tilt
12 to 12:45 PM PST
Prerequisites: L2 Barre classes, Tilt Kicks, Sundial
Class content:
Acclimation & dynamic warm-up
Floor barre, including Sundial
Barre w/ tilt and wrapping exercises
Cool down and close
Push Strength — 30 Mins
BOOKING LINK
Push Strength — 30 Mins
Most levels with higher intensity options
Prerequisites: Chaturunga, planks, push-ups
Class content:
Acclimation & dynamic warm-up
Bent & straight arm push-ups
Nakrasana/Hopping Crocodile
Calisthenic combinations
Cool down
L 3 Active Splits
Monday, February 10, 2025
12: 00 to 12:30 PM PST
Prerequisites: L2 Split classes
Handstand Wall Drills
BOOKING LINK
L 3 Handstand Wall Drills
12 to 12:45 PM PST
Prerequisite:
- Must be comfortable moving handstands on and off the wall without a spot
Class Content:
- Acclimation, neuro drills, & dynamic warm-up
- Wrist and shoulder prep
- Hollow body drills
- On the wall: Single leg, tuck, straddle and pike mounts & negative drills
- Cool down
Flex: Dancer Splits
Flex: Dancer Splits
12:05 to 12:35 PM PST
Most levels w/higher intensity options
Prerequisites:
Hip Flexor Flex or Front Split classes
Comfortable with kneeling exercises
Class content:
Acclimation & dynamic warm-up
Square hip lunge & half-split sequence
Active mobility: Kneeling attitude to arabesque
Double stag/pigeon sequence
Dancer split sequence
Hollow Body — 30 Mins Strength
BOOKING LINK
*Please note that link directs to third party Doddle
Hollow Body — 30 Mins Strength
Most levels w/higher intensity options
Class content:
Acclimation & dynamic warm-up
Pilates inspired mat work
Dragon flags & variations (couch or other stable support needed)
Cool-down
Power Barre
BOOKING LINK
*Please note that booking link is via third party app Doodle.
Power Barre
Most levels w/higher intensity options
50 Mins
Class content:
Acclimation & dynamic standing warm-up
Floor barre: “Jane Fondas” & reclined splits
Barre: Demi-pointe & releve exercises
Centre w/modification of using barre: Plies, tendues, & various leg movements
Cool down
Floorwork: Shoulder Rolls
L 3 Acro Shoulder Rolls
12 to 12:45 PM
Prerequisites: - Shoulderstand w/feet to the floor (Plough)
Conditioning: Side Body
CONDITIONING: SIDE BODY
Most Levels
12 to 12:30 PM
Bodyweight exercises to target side body.
The Weekend Class: L 4 Hollow Back Inversions
L 4 Hollow Back Inversions
Prerequisites:
Full bridge/full wheel
Stable headstand, forearm stand, and handstand against the wall
Class will work to condition for hollow back inversions.
L 2 Handstand Conditioning
L 2 Handstand Conditioning
Prerequisites:
- Downward dog
- Standing forward folds (knees can be slightly bent) with hands to the floor
- Plank
L 2 Handstand Conditioning is an entry level class for those looking to build a handstand practice. Class will focus on building strength and stability for inverted L, single leg, and tuck. Most of the class will be on the mat conditioning for handstand approaches on the wall. Some may choose to not yet lift both feet from the floor.
L 2 Straddle Split
BOOKING LINK
Thursday’s Class: Straddle Split
12 to 12:45 PM Jan 23, 2025
Most Levels
Conditioning class for straddle split.
L 1 + Conditioning: Wrists, Elbows & Shoulders
Tuesday’s Class: Wrists, Elbows, & Shoulders
Most Levels
Shorter conditioning class that includes work on the upper body.
Barre
Barre
Most Levels
No registration required.
Barre inspired class that includes exercises that will work to build active mobility layered with ballet technique.
The Weekend Class: Wavy Headstands
L 4: Wavy Headstands & Other Skills
Sunday, Jan 19, 12 to 1 PM
Prerequisite:
- Must be able to perform a headstand with stability. *Wall support can be used.
Higher level class that takes wavy legs into headstands and other skills.
Forearm/Headstand Conditioning
L 3: Forearm Stand and Headstand
Friday, Jan 17, 12 to 12:45 PM
Prerequisite:
If choosing to perform full skill (with wall support), you must be able to invert safely on your own without a spot.
Class will work on both the conditioning for forearm stands and headstands, as well as skill progression.
Backbends: Wheels & Bridges
L 3: Backbends: Wheels & Bridges
Thursday, Jan 16, 12 to 1 PM
Flex class that includes drills to support wheels or bridges. Variations will be provided for those not yet able to lift from the floor.
Barre: Rolls & Waves
Barre: Rolls & Waves
Monday, January 13, 2025
12 to 1 PM PDT
Most Levels
Barre inspired class that blends waves and rolls into dance conditioning exercises.
Floorwork: Shoulderstand w/Waves
FLOORWORK: SHOULDERSTAND W/WAVES
Livestream recorded July 20, 2024
ADV INT Level/L 3/4/5
Prerequisites:
One-arm shoulderstand
Props/Training Tools:
Mat or carpet
Blocks
Thin blanket, similar to a yoga blanket
A flow class that will include conditioning and progressions for one-arm shoulderstand, as well as added waves to the s
Square Hips & Front (Sagittal) Split
Square Hips & Front (Sagittal) Split
L2/Int Level
Props:
Mat or carpet
Blocks
(Optional) Chair or wall to place hand on to for support
The session will work to build greater technical understanding, range, comfort, line and ability with this fundamental position in various forms of dance and yoga. Splits are a fundamental position to several others within yoga and dance, such as Needle Scale, Dancer’s Pose, Penche, Illusions, and several Acro Dance skills. Many exercises will be performed from the knees.
Conditioning: Hollow Body
CONDITIONING: HOLLOW BODY
January 7, 2025
12 to 1 PM PDT
Most Levels
Most Levels w/Higher Intensity Options
Props:
Carpet or a mat
Blocks
1 or 2 Chairs or other stable support(s)
Couch or something similar in weight and size to support core exercises. Modification provided if not available.
Hollow Body is an all levels conditioning class with higher intensity options that moves through exercises standing, with support, and on the floor. Expect higher intensity core work and more.