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

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.

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.

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 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.

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

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.

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.

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.

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.

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.

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.

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.

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).