Arm yourself by training shoulder stability & mobility in a flowing sequence. You'll also enjoy core and single leg balance challenges along the way. No props are required but yoga blocks always make a nice companion to any practice.

Shoulder CARs are another movement you'll see frequently in DVS classes. If you often wonder "am I getting these right?!", this is the practice for you. In this class, we deconstruct the shoulder CAR into the components of flexion, extension, internal and external rotation. Exploring each of thes...

Hip CARs are commonly taught in DVS classes as prep movements—ways to prepare the body for complex postures. But what happens when we look at the hip CAR as a destination in and of itself? That's exactly what this class explores. Together, we'll delve into hip flexion, extension, rotation and ad/...

Let’s mobilize your neck, shoulders, and thoracic spine to address feelings of “stiffness”. These areas are designed to move separately but sometimes get stuck moving together. This check in with your upper body offers gentle challenges to feel more spacious in this area. The only props needed ar...

In the culminating workshop of this three-part series, you'll take all you've learned through the first two sessions and apply this to larger, more compound movements. Together we'll explore split squats, lunges, squats — on two legs as well as single leg variations — deadlifts, along with the pr...

In Part Two of this series, Cecily guides you through movements that target the front of the knee to access smaller but important muscles like the VMO. This work is complemented with exercises for the back of the knee where we use the distal hamstrings to fortify knee flexion. The props we'll use...

In the first of three "Bend the Knee" workshops, Cecily explores the joints above and below the knees. Expect movements that target the often underused muscles of your outer hips, feet and ankles as we progress through a series of exercises that can be modified to your ability. For those with kne...

How many downward facing dogs do we do in yoga classes?! Let's take a bit more time exploring the components of downdog before we practice the pose. During this class we'll prepare our shoulder girdle, practice moving our pelvis, and mobilize our ankles to support us on our journey toward downwar...

Build some capacity in your hips as you progressively mobilize and activate in all the primary actions of the hips. Move from the wall to some Copenhagens and finally to standing. Blocks, Blankets, and a ball/small pillow will be helpful.

This class focuses on preparing your body for the pose, ensuring that your wrists and shoulders are engaged and warmed up, exploring your rotational core, opening the hamstrings and hips in preparation. You will then be taken through the pose step by step, so even if you have never practiced eigh...

We'll prepare for triangle with hip, pelvis and core activations and then tinker with triangle pose in this practice. You may wish to have two yoga blocks and access to a wall for class.

Use a "Strength Ladder" approach to make push-ups more accessible. We'll address common areas of tightness like the thoracic spine and shoulder before moving into loaded bodyweight movements. The "work" in this class targets small, often neglected muscles. We move through ranges of motion that wi...

Explore the idea of grounding and coming back to your own centre before you begin to practice this single leg balance exploration. The class builds up to an exploration of tree pose with different options given before ending as it began with a grounding and centering meditation technique.

Using a light kettlebell/dumbbell, we'll work on adding some shoulder and core stability to our vinyasa. Expect most of the elements of your typical vinyasa class, with some added spice!

This class is a fABulous complement to the online workshop "Core Reform" that Cecily offered in March 2023. See how it feels to produce intentional spinal movement (and intentional spinal stability!) using the power and integrity of your core.

Turn to the softer side of your practice with this mellow-moves mash-up. We'll gently mobilize, stretch, breathe, and top it off with a guided relaxation to help you feel more at home in your body.

In this full body flow, we will explore a lot of spinal mobility and stability. We will also utilize the dowel to work into our arms and shoulders. A pair of yoga blocks may also serve you in this practice.

This sneaky practice builds from the ground up, targeting the small and often overlooked rotator cuff muscles. Using light weights and body-weight movements, we'll focus on rotation, scapular mobility and overhead range of motion. You'll walk away feeling like your shoulders have dropped, with an...

Using a resistance band we'll add some much needed pulling into our yoga practice.

Spend time waking up and activating the hamstrings with some cramptastic mobility work. Then find some blissful ease in your new found range in your forward folds. Great as a post Squat session or when you need some hamstring love!

Inspired by hibernation season in the northern hemisphere, this 37 minute practice stays close to the ground—perfect for those days when all you want to do is roll out of bed, onto your mat. We'll explore various movements that target hip rotation, waking up the muscles that help to keep your pel...

We begin with simple isolations and activations in and around the hips, then integrate flowing movements that highlight hip stability and mobility & core responsiveness. We wrap up this practice with a few feel-good poses and a 5-minute conscious rest. You’ll want two yoga blocks for this practice.

Enjoy building strenth in the legs with single leg standing balances, learning to activate the glutes to support the movement.

Sometimes you have to reach farther! Here’s a sweet little opportunity to test how your eyes are working in partnership with your spine and pelvis. We will strengthen our shoulders, isolate our pelvis, and explore powerful overhead reach. Then we will investigate side angle pose and culminate the...