Lunges & Splits is an intermediate level class that moves through lunge and split variations at a higher speed and intensity.

The session will work to build greater technical understanding, range, comfort, line and ability within handstands in various forms of dance and yoga.

The session will work to build greater technical understanding, range, comfort, line and ability within this higher level skill in various forms of dance and yoga. Please note that you will have to modify to adapt to your level of experience and ability.

More experienced movers who have taken enough classes with me to understand the shorthand version of my cues may appreciate this 35 minute session. Movers can follow along with me as I run through a maintenance set with less cueing, abbreviated sequences to peak positions, and, therefore, more peak positions and exercises in a shorter period of time. Peak positions in this set include:

Barre inspired class that will work to build active mobility and, in particular, end of range control through exercises on the floor, standing at the barre and in the centre.

Strength in Straddle: A Flex/Stretch & Strength class that could be useful for dancers and yogis alike. The content includes some higher flex ranges that may not be suitable for all.

This week’s Stretch & Strength session will include conditioning for fundamental backbends. Class will work to build active mobility and end of range control through isolation exercises and progressions to fundamental backbend shapes.

A flow class that will include moves to increase active mobility and stability surrounding the hips the and shoulders. Expect exercises such as lunges, planks and push-ups.

A flow class that will include conditioning and progressions for shoulderstands to the side, back and front.

Barre inspired class that will work to build active mobility and, in particular, end of range control through exercises standing at the barre and in the centre. In addition, our class this week will target feet for stronger demi-pointe ability.

A shorter class that will work to build active mobility and, in particular, end of range control through exercises standing at the barre and in the centre.

Fish pose, Rib Up’s, Puppy Pose, Chest Stand and Bridge all require significant range through the area of the T-Spine. Class will work to build active thoracic mobility and end of range control through exercises performed on the floor, standing at the barre and in the centre.

Class will work to build active mobility and, in particular, end of range control through exercises tailored to flex moves performed on the floor, standing at the barre, and in the centre.

Class will work to build longer lines and leg extension through exercises that work to active mobility and, in particular, end of range control.

Needle Prep/Natarajasana Prep will work to build greater technical understanding, range, comfort, line and ability with these higher level skills within various forms of dance and yoga. Class includes elements of splits, back bending, shoulder openers and balance. We will also work on the conditioning for placing both hands to the foot with and without a strap from lunge, as well as needle. Modifications with one hand will be provided.

Class is structured to enhance greater balance, control and endurance of handstand shapes within sun salutations. Class content will aim to build the conditioning, technical understanding and awareness through isolation exercises, self-tactile cueing and any other means that may be more individually directed.

Class is structured to enhance greater balance, control and endurance leading to Hollow Back Inversions with a wall support

Straddle Shoulderstand Tutorial is for those who are ready to work with the balance aspect of the position.

Class will begin with a Primary Series warm-up that includes other bent-arm support isolation exercises, and move on to selection of bent arm balances found in the Intermediate and Advanced Series of Ashtanga Yoga.

Class will work to build active mobility and end of range control through exercises performed on the floor, standing at the barre, and in the centre.

Class will take fundamental acro dance floorwork moves and apply them to new movements and choreographic sequences. Participants should be comfortable with less cueing and faster paced movement.

Class will work to build the alignment, technique and conditioning required for Y-Scale and Bird of Paradise (Yoga & Pole). Conditioning will include entry-level positions such as Sundial, shoulder/thoracic mobility drills and other various split positions. Flexibility training should progressive. Stretches should largely be active, not forced, and focussed on maintaining strength at end ranges.

Class is structured to enhance greater balance, control and endurance leading towards the handstand shapes that have been covered over the past two months in the livestream classes

Advanced Beginner Level 
Class is structured to enhance greater balance, control, and endurance in a handstand moving to and from the wall through a single leg.

Skills class this week will focus on the technique behind and conditioning for common bent arm balances found in yoga. Skills such as Crow/Crane Pose, or Galavasana may be included.

Class will take fundamental acro dance floorwork moves and apply them to new movements and choreographic sequences. Participants should be comfortable with less cueing and faster paced movement.

Class will take the fundamental shapes and transitions formed in BK’s other Flex, À La Barre, Acro Dance and Floorwork classes and apply them to new movements and choreographic sequences. Participants should be comfortable with less cueing and faster paced movement.

The content in this session will work to build the technical understanding, range, comfort and ability of this skill. Various forms of dance may make use of tilt kicks. The skill requires flexibility, strength and end of range control to find the tilt line.

Floor Jade Split Tutorial is a intermediate to advanced intermediate skill that requires a considerable degree of strength, flexibility and mobility to perform. The tutorial consists of two versions of the skill, which vary in hand, hip and leg position. Please Should you choose to practice alongside the tutorial, please ensure that you have performed an intermediate level warm-up that includes the range required for this skill.

Class will begin with warm-up and intermediate level conditioning drills. While a full split is not a prerequisite, the class will move through split shapes at faster pace with less cueing for fundamental shapes. Class will include approaches to build a greater range of active mobility through standing, kneeling and other floor split positions.

Core: Hollow Body & Planks is a class that targets the organization required for stronger hollow body and plank shapes in various orientations of the body through inversions, arm balances, lateral, prone and supine positions.

The content in this session will work to build the technical understanding, range, comfort and ability of this skill. Various forms of dance may make use of Waves. The skill requires flexibility, strength and end of range control to find the lines.

Hip Flexor Focus can be a useful addition for those seeking more flexibility, mobility and strength in dance, acro dance floorwork, or yoga. Many skills, such as arabesque, attitude, bridges, cobras, camels and lunges require greater range through the hip for greater safety, comfort, and progression. Many of the exercises in this class are performed from the knees, which may not be right for all.

Advanced Beginner Floor Conditioning is a shorter video that targets the wrists, arms, shoulders, core, hips and legs. Participants should be comfortable performing sequences from positions that include a kneeling tabletop and shoulderstand (shoulderstand can be modified).

Arabesque is a movement widely used within many dance forms and involves extending the leg behind in a turned out (externally rotated) hip, tibia, knee and foot position. Class will work to build active mobility through floor exercises, such as square hip lunges and open hip kneeling positions.

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. 


Intro to Chest Stand or Ganda Bherundasana Tutorial is an advanced intermediate level session to prepare the body for chest stand.

Class will take fundamental acro dance floorwork moves and apply them to new movements and choreographic sequences. Participants should be comfortable with less cueing and faster paced movement.

Lunges, Camels, Bows & Bridges will work to build greater technical understanding, range, comfort, line and ability within this essential positions in various forms of dance and yoga. The session includes the fundamentals of splits and backbends.

Class will begin with warm-up and conditioning drills for three bridge shapes: legs straight, single leg, and hands (closer) to feet.

The transition from Wild Thing, or Dancer’s Bridge, to Wheel is widely used within gymnastics, acro dance, contortion and yoga, but can be tricky without a few pointers. Class will include approaches to build a both a technical understanding of the transition from Wild Thing to Wheel as well as the conditioning that can be modified to support the training process.

The sessions will work to build greater technical understanding, range, comfort, line and ability within this essential position in various forms of dance. Many of the exercises in this class are performed from the knees, which may not be right for all.

The session will work to build greater technical understanding, range, comfort, line and ability with this essential position in various forms of dance and yoga. Several exercises will be performed from the knees.

The session will work to build greater technical understanding, range, comfort, line and ability within this higher level skill in various forms of dance and yoga. Please note that this is not a Handstand class and no handstand will be performed with the feet off of the floor.

Needle Scale/Dancer’s Pose Prep will work to build greater technical understanding, range, comfort, line and ability with these higher level skills within various forms of dance and yoga. Class includes elements of splits, back bending, shoulder openers, and balance.

The session contains foundational sequences useful to build greater technical understanding, range, comfort, line and ability within backbend

Class will target feet and the knees, two areas that often get in the way of the line of the leg that we seek in the movement arts. We will work on the articulation of the foot through point, floint, and flexed positions, as well as stability, strength, and length of the knee through targeted exercises.

Class is structured to enhance greater balance, control and endurance leading up to forearm stands.

Helicopter Shoulder Roll will work to build greater technical understanding, range, comfort, line and ability with this higher level skill within Acro Dance. Participants should have the strength and mobility to move into Shoulderstands, including Plough Pose, with ease.

One Arm Shoulderstand will work to build greater technical understanding, range, comfort, line and ability with this higher level skill within Acro Dance. Participants should have the strength and mobility to move into Shoulderstands, including Plough Pose, and Puppy Pose and Cheststand Prep with ease.

Split on Arm will work to build greater technical understanding, range, comfort, line and ability with this higher level skill within Acro Dance. Participants should have the strength and mobility to move into Chaturanga, Performance Splits, Cobra and Upward Facing Dog with ease.

À La Barre: Legs Inspired by Pole Basework will make use of ballet movements like développé (controlled leg raises), grand battement (kicks), and apply them to lines both applicable to ballet, such as attitudes, a la seconde, and arabesque, as well as the wavy legs, tilts and other combination movements found within the legwork of pole dance. Please note this is not a pole class, but rather a barre class inspired by leg movements found in pole basework.

À La Barre: Legs Inspired by Pole Basework will make use of ballet movements like développé (controlled leg raises), grand battement (kicks), and apply them to lines both applicable to ballet, such as attitudes, a la seconde, and arabesque, as well as the wavy legs, tilts and other combination movements found within the legwork of pole dance. Please note this is not a pole class, but rather a barre class inspired by leg movements found in pole basework.

Intermediate Set will build on Flex & Flow and other foundational sequences to build greater technical understanding, range, comfort and ability through intermediate positions, postures and their linking movements used throughout BK’s content. The class will be performed at a faster pace with more intensity and less cueing. Intermediate Set could be useful for the various forms of yoga and dance. Several exercises will be performed from the knees.

The session will work to build greater technical understanding, range, comfort, line and ability with this essential position in various forms of dance. Several exercises will be performed from the knees.

Class is structured to enhance greater balance, control and endurance leading towards Scorpion Handstand.

Class will work to build active mobility and end of range control through exercises performed on the floor, standing at the barre and in the centre.

Intermediate level movers may use this dynamic warm-up before participating in the shorter follow along tutorial videos. The class is set with an intermediate level baseline that moves at a faster pace with less cueing. The content consists of drills that aim to prepare the body for handstands, floorwork, backbends, split shapes and other skills.

À La Barre: Level Up will build upon these foundational videos to include higher intensity exercises for strengthening feet & knees, coordinated movements between arms and legs, and end-of-range leg control through développés, grand battement (kicks), and wavy legs.

Class is structured to enhance greater balance, control, and endurance leading up to L Shape and Tuck supported (wall) handstand.

À La Barre will make use of ballet movements like développé (controlled leg raises), grand battement (kicks), and apply them to lines both applicable to ballet, such as attitudes, a la seconde, and arabesque, as well as the wavy legs, tilts and other combination movements found within other forms of dance.

Class this week will work to build greater refinement, control, and coordination through various positions of the arms and upper body within ballet and beyond.

Side Bend Series will work to build greater technical understanding, range, comfort, line and ability within this essential position used within various forms of dance and yoga.

The content in this session will work to build the technical understanding, range, comfort and ability of this skill. Various forms of dance may make use of Standing Split En Avant. The skill requires flexibility, strength and end of range control to find the line.

Dynamic Warm-Up can be a useful addition for those seeking more flexibility, mobility and strength in dance, acro dance floorwork, or yoga. The session could be used as a warm up before tutorial videos or alone as a movement class.

The session will work to build greater technical understanding, range, comfort, line and ability within this essential skill in various forms of dance.

Utthita Hasta Padangusthasana can be a useful addition for those seeking more understanding of the technique required for the posture. The video is a tutorial, so assumes that you will only follow along if you are warmed up for the Utthita Hasta Padangusthasana.

Chaturanga can be a useful addition for those seeking more understanding of the technique and conditioning required to build the strength and mobility for this foundationl skill in dance and yoga. Many skills, such as bent-arm balances, push-ups, and various acro dance skills require Chaturanga for safety, comfort, and progression. Many of the exercises in this class are performed from the knees, which may not be right for all.

Class this week will focus on the dynamic flexibility and technique associated with Kicks/Grand Battement. Class includes dynamic flexibility, so please ensure that you are suitable to move legs into end range of motion with momentum.

The sessions will work to build greater technical understanding, range, comfort, and ability through basic positions, postures, and their linking movements used throughout the Members Area. Flex & Flow could be useful for the forms of yoga and dance. Several exercises will be performed from the knees.

Class this week will work to build the flexibility and mobility of upward facing wheel /bow, also referred to as bridge.