Flow Movement

24 min standing (no hands) to lengthen + grow the spine using the ujjayi breath to strengthen and tone the vagus nerve. The vagus nerve is the longest cranial nerve in the body that is the master nerve of our relaxation response. Feel balanced, grounded, calm, and spacious.  

Power Movement

11 min tabata style full body workout that grows in intensity. Choose the level that works for your body today, or practice all three stages in these 4 different movements that target the full body + optional 4 min cool down. 

Restore Movement

28 min myofascial release + deep stretching to open the souls of the feet and back of the neck, because as above so below. Elongate the spine and create more space in the whole body. 2 massage balls + block needed.