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:

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.

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.

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 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.

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.

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.

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. 


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

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.

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.

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

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

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.

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.

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

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.