Short on time? Let Andrew lead you through a 15-minute guided flow that touches all 7 chakras, moving energy and giving you a boost for the rest of your day.

Playlist: https://open.spotify.com/playlist/3lUSVKMSxgxA323HH6Z1NK?si=a1da1939ba904e21

Take 15 minutes to connect to your body. Perfect for first thing in the morning, or anytime you need a few moments of self-care.

Playlist: https://open.spotify.com/playlist/1GRS6FplFZ4VciqGLXTRyB?si=3e12cfb9a6c242c0

Treat your body to 15 minutes of guided foam rolling with Liz. Perfect to loosen stiff muscles, get the blood flowing & improve workout recovery.

Props Needed: Foam Roller

Playlist: https://open.spotify.com/playlist/6KqDzT519SQekVjuhDz0QB?si=8b4700537bff4dd4

Take 15 minutes for a sun salutation practice, appropriate for pregnant people. Consult your doctor before starting any new exercise or movement.

Join Erin for this 15 minute sculpt flow designed to fire up the glutes & center core!

Playlist: https://open.spotify.com/playlist/6rnc6QZ3y71zfNFZ8lDOB3?si=Bm9nqBNgRFGMZNfeiqMMvg

Join Cathy for 15 minutes to fire up the center core & back body.

Liz leads us through a 15-minute arm workout to feel the burn.

Grab your foam roller and join Liz for some post-run recovery.

Take 15 minutes to sync movement to breath. Energize & salute the sun.

Join Yaya for 15 minutes to shake & stretch it out. Perfect for a work break.

Join Yaya for 15 minutes of getting into the calves. Our calves can get super tight when we sit for our jobs, so it's a good idea to stretch them intermittently.

Playlist: https://open.spotify.com/playlist/2bYG6rtMEiPBVhVOb4xbqG?si=R16Cr0NLQ4i33QSEb0QH3w

Building up core strength with Erin. Sliding is no joke, get ready to feel the burn.

Playlist: https://open.spotify.com/playlist/3Qc1fd8a9I3Ze9YwL8JXhu?si=mbzZBXGPSI6jFF23kkEX6A

Props: yoga mat, sliders / socks / small towel / paper plates
**Optional prop: one light hand weight (about 3lb)

Join Ethan for a 15-minute guided meditation culitvating living presence.

Join Liz (& Cayla) for a 15 minute Chipper with modifications. This one is sure to turn up the heat.

Playlist: https://open.spotify.com/playlist/6MNIhPPr7cVClpJb56d0GU

Our favorite pose - savasana. Sigrid leads us through a complete relaxation of the body & the meaning behind savasana.

Sigrid breaks down side angle & the proper muscles to engage to hold this pose.

Break down the pose you'll come back to a bunch! Sigrid shows us the proper alignment for downward facing dog.

Upward facing dog breakdown - learn the proper alignment for upward facing dog. This is a pose most often seen done incorrectly by yoga instructors.

Plank & Chaturanga breakdown. Learn the proper alignment & refresh your practice with Sigrid.

Warrior 2 & Triangle Pose breakdown. Learn about the proper alignment of common vinyasa poses.

Chair & Chair Twist breakdown. Learn about the proper alignment of common vinyasa poses with Sigrid.

Zoe leads us through a 15-minute guided meditation inviting stillness to the mind and body.

Enjoy a 15-minute guided meditation with Sigrid, focused bringing light into your heart.

Take 15 minutes to work on your core strength with Jade.

Playlist: https://open.spotify.com/playlist/3Az9OiUreCvk2Zp1QvokkR?si=2f8_VD7NRX2UFvVOLiYk_w