Franny Diaz-Gilligan invites you to find your center so you can better accept polarities in this 40 minute vinyasa flow designed to improve strength, flexibility and balance.

Suggested props: two blocks

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.

Coherent or resonant breathing is a simple but profound practice that slows the breath and quiets the mind.

This 30 minute restorative practice will help release and reset the hips.
Pair this practice with a hip strengthening sequence designed to relieve tension by increasing stability: https://www.downunderondemand.com/videos/flow-release-tension-with-intention-strong-hips-marco-vinci-30-minutes
Sugg...

Join Down Under's Shawna Lemelman and her two students, Emily and Eloise, for a 60-minute flow that will leave your body energized and your mind calm.

Hip strengthening sequence to release tension with intention.
Suggested props: 2 blocks
Suggested playlist: https://open.spotify.com/playlist/7xUrko4iNMQEl6uOQhlugq?si=fa5556c247ce4ab2&nd=1
Suggested follow-up practice: Restorative: Hip Release and Reset

Master Iyengar teacher Patricia Walden offers a 60-minute practice focusing on the king and queen of all poses: sirsasana and sarvangasana. Suggested props: a strap, two blankets and a bolster.