Detour Spotlight
Detour Spotlight classes highlight specific areas of the body in a way that provides targeted work while also teaching you something about how certain joints/muscles work together to create strength and mobility in your favourite postures and movements. Some classes may spotlight the upper body, lower body, or the infamous “core”, while in others we might take a look at something more specific like the hamstrings, TFL (tensor fascia latae) or TVA (transverse abdominis).
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Fine-Tune Your Hip CAR
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/...
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Thoracic Action: Essential Neck, Shoulders, and T Spine
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...
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Bend the Knee - Part Three
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...
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Bend the Knee - Part Two
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...
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Bend the Knee - Part One
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...
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Stable and Able Hips
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.
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Pre-Class Prep Neck & Shoulders
Our "Pre-Class Prep" practices help you prime a specific area of your body before proceeding into additional practices or activities. This short session targets the neck, shoulders, and scapulae. We work through a few simple isolations and activations that would also be an excellent stand-alone p...
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Pre-Class Prep: Core
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.
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Pre-Class Prep: Wrists
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...
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Quick Shoulder Loops
Using a strap, we explore effective movement and intentional tension in our shoulder girdle. This class will be a nice compliment to any class where we need more access to shoulder overhead ROM, or if you need a productive but quick break from your work day. Expand your shoulder mobility potentia...
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Floor Based Hip Mobility
Challenge your pelvis to move fluidly in several different orientations to gravity. Explore your hip joint end range in some unusual ways with the support of props and feedback from the floor. This practice is designed to maintain your hip strength with movements you might not do every day. All y...
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Groundwork: Shoulders
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...
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Your Hamstrings Will Sing
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!
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Groundwork: Hips
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...
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Reach for the Sky
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...
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Lowdown on the Lower Back - Part II
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...
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Lowdown on the Low Back - Part I
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...
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Ankle Bite
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.
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Remedy for Sitting
If you find yourself sitting for long periods this class is for you! Enjoy this quick practice at any point in your day to help take a load off those hard working hip flexors.
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A Little Hip Awakening
It's been a while since I've personally focused my practice on the hips, so I thought I'd rope you into that practice as well.
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Pre-Class Prep: Feet and Ankles
In less than 10 minutes, we'll utilize props and activations to awaken our feet and ankles. This practice is great as a stand-alone or as a warm up to any other fitness routine, barefoot or otherwise. Our feet are our foundation, so let's bridge the gap of connection from body to brain.
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Quick Back Body Wake-Up Call
In less than 30 minutes, you'll communicate to and fire up your hamstrings, glutes, and posterior shoulder. No equipment is needed, but an opportunity presents for additional load such as a dumbbell or kettlebell.
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Triple Threat
In this short practice we focus on the movement and strength of our wrists, forearms and fingers. Have a ball on hand to dial in your focus in Controlled Articular Rotations and increase awareness!