This practice is inspired by cold and flu season! If you find yourself returning to your mat after illness (or injury), this class is the perfect way to bring breath and movement back into your life. To make the most of this practice, have a bolster or dense cushion on hand, as well as 1-2 yoga b...

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/...

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...

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...

Our "Pre-Class Prep" practices help you prime a specific area of your body before proceeding into additional practices or activities. This session targets the wrists, preparing you to weight-bear on your hands. It's the perfect pairing for any class that's full of planks, downward dogs, or invers...

Investigate cross-body activation as you flow between standing poses, balance challenges and core-specific movements that will leave you feeling simultaneously stronger and more mobile.

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.

You've seen CARs (Controlled Articular Rotations) sprinkled throughout classes here on the DVS. Rarely do you get the opportunity to do all of them in one practice. That changes today! This sub-30 minute class addresses every major joint in the body using intentional rotations to increase blood f...

Use a dowel, broomstick or mop handle to support a practice that touches on the hip flexors, side body and shoulders. We'll stretch, mobilize, and bring attention to those sticky spots so that you can walk away feeling like yourself again.

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...

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...

This follow-up to "Part I" complements the online workshop by the same name, originally led by Cecily in September 2022. This class uses props and weights not typically seen in yoga studios: a longer dowel or broomstick, a large stability ball as well as two weights—one lighter, one heavier. We'l...

Our "Pre-Class Prep" practices help you prime a specific area of your body before proceeding into additional practices or activities. This session targets the core, bringing attention to the breath, spine and abdomen in preparation for wherever you want to go next.

This practice complements our original "Lowdown on the Lower Back", an online workshop Cecily led in September 2022. This sequence follows the same principles shared in the workshop: spinal segmentation, core stability, hip mobility and the hip hinge. The movements shared in this practice can eas...

On the days when energy feels a little low or you're ready for more of a recovery practice, hit play on this 45-minute class. Together we'll link seemingly simple postures that, when combined, leave the body with a renewed, grounded sense of ease and stability. Grab a couple of blocks and a cushi...

For most of us, our ankles deserve a lot more attention than they're typically given. Use this class to wake up these joints! Learn how to use load intentionally and show your ankles how they're meant to move and feel.

If you just rolled out of bed or stepped onto your mat for the first time in a while, press play on this class to get started with a full-body wake-up call. We'll work from the ground up, starting with some core activation and from there build awareness into the hips, shoulders and spine. You'll...

In classic "PROPosition" style, this class is built entirely around the use of a chair. We'll use it as a tool for strength and mobility, while also leaning into it for support in moments when the body desires a little extra TLC.

*Please note, a technical glitch has affected the audio of the fi...

Cecily's first class back postpartum focuses on coming back to your body with ease and grace. We'll move together through familiar shapes that bring energy and breath to areas of the body that may have been stagnant for a little too long. In only thirty minutes you'll be reminded of how potent ju...

This practice will bring awareness to your feet, ankles and knees as we build toward squatting through a full range of motion. We'll focus on core stability along with hamstring engagement to produce activation that will transform your squat and have you looking for opportunities to practice this...

The "sidebum" - aka the glute medius region of your hips and backside - is a key contributor to hip and pelvic stability. This sub-30 minute practice will light up the glute med along with its nearby rotators to bring a healthy burn into these muscle groups. The best part? This entire class is fl...