Give yourself a small pocket of peace, and invite in more healing sleep.

Suggested Props: 2 Blankets, Pillows

Ashtanga teacher Paulina Haduong teaches how to safely get into Urdhva Dhanurasana, upward facing bow, sometimes known as wheel pose. This is an intense backbend, and this practice is recommended after another full practice or warmup.

Join Masaaki Okamura for 15 minutes of casual breathing exercises that can support and anchor you anytime you need a reset.

Suggested props: bolster, block, blanket, or chair.

Winter weather and office work keep us hunched and shoulders tense. Reset and rediscover your range of motion with this 15-minute shoulder reset from Masaaki Okamura.

Give your mind body and soul 15 minutes to unwind from your day.

Suggested Props: Block/Pillow

A 15-minute power flow with a core focus. Great as a stand-alone practice or an add-on. A wonderful way to fit in a quick practice that works your whole body and gives you a boost of energy and good vibes!

Suggested Props: 2 blocks

Stress manifests itself in our bodies, often restricting breath and movement and leading to pain. These changes may become habits and limit our ability to feel centered and comfortable. This Feldenkrais Awareness through Movement® lesson will offer simple movements that release bodily stress and ...

Grab your band and your mat for this quick strength-building class that focuses on all areas of the butt.

Suggested Prop: Resistance Loop.

This Ashtanga breathing sequence will focus your attention inward to quiet your mind. Short breath retentions will keep the mind steady. This practice can be a prelude for sitting meditation or as a meditation in itself.
Suggested props: whatever would make you comfortable sitting

We often overlook our feet, yet they are the foundation of our movement and balance—and prone to injury and pain. In this 10-minute session, Masaaki Okamura guides you through a mindful practice to stretch, strengthen, and reconnect with your feet. Perfect for all levels, this short but impactful...

Join Down Under's beloved founder and principal Justine Wiltshire-Cohen as she breaks down the king of all asana, Sirsasana.

Nadi Shodhana, also known as alternate nostril breathing, clears and purifies the subtle channels of the mind-body while bringing balance to overall breathing.

Four-square or box breathing balances the sympathetic and parasympathetic nervous systems to simultaneously cultivate energy and calm.

With just 3 moves in this workset- deadlift, swing, and push press, we'll focus on reps and rounds for a short, yet effective strength workout.
Suggested props: Set of Dumbbells

This class focuses on increasing cardiovascular capacity by utilizing tough work sets with short recoveries!
Suggested props: Weights and bodyweight
All levels class

A quick 10-minute stretch seated in a chair

10 minutes to rise, shine, and energize for the day.
Suggested prosp: 2 Blocks
All levels class

On a time crunch? On the run? In the airport? This 10 minute class will hit the three areas of your body that are responsible for lower back pain.

Suggested Props: Wall & Block

A short meditation to promote relaxation and shake off the day.
Suggested props: Cushion or anywhere comfortable to sit for meditation.
All Levels class

Take this class on its own, or as an add-on to another class. This class focuses on stretching the legs and extending the spine. Because it is entirely performed while lying on your back, it can be a restorative class.

Suggested Props: belt

Grab some weights and target your whole torso in a quick 10 minute burn. Great for all levels!
Suggested props: Weights