Wellness Within

In honor of Mental Health Awareness Month, I’m excited to invite you to a special 31-day journey: Wellness Within — a daily yoga challenge to nurture your mind, body, and spirit through mindful movement. Together, we’ll focus on the power of consistency, the mind-body connection, and the healing benefits of moving with intention. Weekly Themes: 🌱 Days 1-7: Ground & Center Root into presence and stability. 💓 Days 8-14: Open & Feel Unlock emotions, release tension, and open the heart. 💪 Days 15-21: Strength & Resilience Dynamic classes to build inner and outer strength. 🧘🏽‍♀️ Days 22-28: Rest & Restore Evening classes to prioritize rest, healing, and deep relaxation. 🎉 Days 28-31: Celebrate & Self-Care Reflect, honor, and celebrate your journey. We begin Thursday, May 1st — I can't wait to move through this month with you!

Lessons

Work through them in order.

Lesson 1Wellness Within Flow
Video24 min
This mindful hatha sequence is designed to support your mental and emotional well-being through intentional movement and breath. You'll move at a steady, grounding pace—focusing on presence, self-awareness, and the connection between body and mind. Expect gentle strength-building, soothing stretches, and moments of stillness to help you feel centered, calm, and restored from within. Perfect for any time you need to reset, realign, or simply come back to yourself.Locked — subscribe to unlock
Lesson 2Breathe & Let Go Flow
Video24 min
This slow, calming practice is designed to help you release tension, regulate your nervous system, and reconnect to a steady sense of ease. Perfect for all levels and any time of day, this class invites you to slow down and come back to your breath. We begin in a comfortable seated position to ground and center, gently tuning in with breath awareness and the 4-4-6 technique (inhale for 4, hold for 4, exhale for 6) to signal safety and calm to the body. With gentle movement and long holds, we’ll move through soothing postures to open the hips, shoulders, spine and side body. Poses include Cat/Cow, Child's + Twist, Low Lunge + Side Bend, Half Splits, Standing Forward Fold, Wide Legged Forward Fold, Butterfly, Reclined Twists, and Savasana.Locked — subscribe to unlock
Lesson 3Morning Melt
Video25 min
Practice a blend of yin yoga and slow flow to begin your day on a calm and relaxing note. Melt away any stress or tension so you can show up as your best self! This practice is great for all levels, no props necessary. Each pose will be held for 1-3 minutes, with time in between to pause or find gentle movement. Poses include child's pose + side body stretches, up-swan and sleeping swan, dragonfly, sphinx/seal, reclined butterfly/savasana.Locked — subscribe to unlock
Lesson 4Yoga For Body & Mind
Video25 min
This mindful slow flow is an invitation to move with intention, connect with your breath, and gently open the body in preparation for stillness and meditation. The practice begins on the floor with a grounding warm-up: side body stretches, child’s pose, tabletop cat/cow, and a gentle flow into downward dog and ragdoll. From there, you’ll explore a full-body sequence including low lunge with cactus arms, half splits, warrior I, humble warrior, and warrior II with a neck stretch and bind. Continue opening through reverse triangle, triangle, a low lunge twist with an optional quad stretch, and pigeon pose. The flow transitions to the floor with a seated sequence featuring revolved head to knee pose, janu sirsasana, and a gentle heart opener. To close, we slow it all down with a wide-legged forward fold, butterfly pose, seated twist, and soft neck stretches—easing you into a comfortable seat for a short, grounding meditation to end the practice with clarity and calm.Locked — subscribe to unlock
Lesson 5Grounding Presence
Video28 min
Feel grounded physically and mentally with this full body slow yoga flow and guided meditation. We will begin by drawing awareness to the breath, before moving in a seated warm up, stretching the spine, toes and ankles. The main sequence includes three legged downward dog, low lunge with side bends, side lunge, high lunge twist, high lunge, warrior II, reverse triangle, triangle, diagonal quad stretch, half splits, lizard and wide legged forward fold. This is a fluid sequence moving around the mat and incorporating deep, dynamic stretches to create more space in the body. Locked — subscribe to unlock
Lesson 6Morning Refresh
Video26 min
Start your day with this dynamic and energizing yoga flow designed to awaken your body and uplift your mind. This full-body practice guides you through fluid movement and strength-building postures to help you feel open, flexible, and strong. We'll move mindfully to build heat and vitality, setting a positive tone for the day ahead. The class closes with a refreshing meditation to clear mental clutter, ground your energy, and leave you feeling centered, calm, and ready to take on whatever the day brings.Locked — subscribe to unlock
Lesson 7Yoga To Reset Your Nervous System
Video26 min
This gentle, self-regulating slow flow utilizes gentle full body stretches to open the body, quiet pauses to calm the mind and slow breathing all to support is a practice to reset or balance the autonomic nervous system. When in a state of heightened stress, the sympathetic nervous system is in overdrive. This yoga practice will naturally shift the sympathetic overload to activate the parasympathetic response, the state of rest, digest and heal. When we are in the parasympathetic state, our body and emotional state heals on every level. This moving meditation type class begins seated grounding down into the body through physical touch, and mental observation. We'll begin with gentle neck stretches and deep breaths. Take slow cat/cows to prepare the body for gentle movement. Stretch the hamstrings in ragdoll, half splits, and standing wide legged forward fold, the hips and inner thighs in grounded low lunge and side lunge. The class ends in restorative child's pose to come back to the breath and seated tapping along the chest.Locked — subscribe to unlock
Lesson 8Energizing Morning Flow
Video16 min
Rise and energize with this full-body flow designed to stretch, strengthen, and revitalize your muscles. Focused on breath and body awareness, you'll flow seamlessly through a creative sequence that will leave you feeling strong, centered, and rejuvenated. The class begins with a quick standing warm-up, including side bends and cat/cows, to activate the body. We then move into the main sequence, which includes balancing warrior III, high lunge, humble warrior variation, warrior II, extended side angle variation, reverse triangle, triangle, and high lunge twist. From here, we transition to the floor with low lunge and reverse low lunge stretches, followed by plank and side plank to build core strength. Open up the hips, chest, and shoulders with wild thing, and release tension in the low back with a seated twist. The flow concludes with pigeon pose to release deep tension in the hips and hip flexors, ending with the restorative melting heart pose for ultimate relaxation. This class is the perfect way to kickstart your day or give yourself a quick reset whenever you need it.Locked — subscribe to unlock
Lesson 9Feel Good Twists
Video26 min
This feel-good flow uses twists to restore balance, both physically and emotionally, promoting relaxation and stability. The practice begins reclined, connecting to your breath with supine twists and shoulder mobility before moving into seated cat/cow, heart openers, and gentle hamstring stretches. Flow through downward dog twists, cobra shoulder drops, half camel lifts, and a sequence of high lunge variations. Build strength and mobility with warrior II, reverse warrior, triangle with a bind, revolved triangle, floating wild thing, and pigeon with an optional twist. The class finishes with seated twists, goddess pose, yogi squat, and gentle neck stretches, leaving you feeling refreshed, centered, and open.Locked — subscribe to unlock
Lesson 10Movement Medicine
Video30 min
This 30-minute grounding Hatha sequence invites you to slow down, connect with your breath, and move with awareness. Through mindful movement and intuitive flow, you'll cultivate a deeper connection to your body while releasing tension and finding balance. The practice begins with gentle mobility work—including neck stretches, seated side bends, cat/cows, hip circles, and child’s pose—to awaken the body and encourage ease. We’ll gradually build into a dynamic standing sequence, stretching through the toes, chest, hamstrings, and hips to prepare for deeper movement. Key postures include: ✨ Ragdoll & High Lunge Twist to release tension and find length ✨ Three-Legged Dog & Scorpion Downward Dog for strength and flexibility ✨ High Lunge with Airplane Arms, Pyramid & Warrior II for balance and grounding ✨ Reverse Warrior, Triangle & Reverse Low Lunge to open the body ✨ Wild Thing & Wide-Legged Forward Fold for expansion ✨ Side Lunge & Supine Twist for deep release before melting into Savasana This class will leave you feeling centered, steady, and refreshed—fully present in both body and mind.Locked — subscribe to unlock
Lesson 11Anahata Flow
Video26 min
Open your heart and stretch your shoulders, chest and spine with a variety of backbends and twists. The class begins in a restorative pose, relaxing into heartbench or supported fish. We'll warm up with a few rounds of seated cat/cow and one arm reverse tabletop. From downward dog we'll incorporate dynamic movement, stretching through the shoulders with an upward dog flow. Other postures include low lunge, diagonal quad stretch, knees chest chin, standing backbends with kali mudra, warrior I, humble warrior, warrior II, reverse warrior, extended side, high lunge twist, wild thing, high lunge, warrior III and dancer's pose. The class ends with two variations of camel pose, child's, seated twists, forward folds, butterfly and a moment of reflection.Locked — subscribe to unlock
Lesson 12Somatic Morning Yoga
Video25 min
The Greek word soma is the origin of the term "somatic" and translates to "living body" or "of the body". Somatic yoga is a style of yoga that focuses on the internal experience of movement and stillness, rather than how the poses look from the outside. In this 25-minute class, we'll embark on a journey to tune in, explore and inquire within your own body. By starting the morning with this gentle yet effective practice, you will set the tone for a day filled with presence and vitality. The class begins with a body scan, then moves into a gentle warm-up of supine twists, hip openers and bridge lifts. We'll explore movement in seated cat/cows, boat pose and wrist stretches. Other postures include downward dog, wide legged forward fold, dynamic goddess squats, high lunge, low lunge with side bends, half splits and melting heart pose. The practice ends seated with a few minutes of silent reflection.Locked — subscribe to unlock
Lesson 13Morning Vitality Flow
Video23 min
Enjoy a grounding and well-balanced flow to open up your full body and give you an energy boost. This slow flow class includes a gentle warm-up sequence repeated twice- childs pose, side body stretches, half camel, cat/cow, cobra, sphinx and melting heart. Other stretches include low lunge, half splits, downward-facing dog, wide legged forward fold, yogi squat, seated twist and butterfly pose. The practice ends with neck stretches and a moment of reflection.Locked — subscribe to unlock
Lesson 14Morning Gratitude
Video27 min
A full body flow to wake up your body and breath and to open your heart to gratitude. The practice begins seated to ground and connect within. Warm up with seated spinal waves, a shoulder stretch, twists and baby cobra variations. Main postures include balancing warrior III, high lunge, low lunge + prayer twist, reverse low lunge, splits, standing pigeon, grounded warrior III, warrior II, reverse warrior, triangle, reverse triangle, extended side angle, pyramid pose, three-legged dog, fallen triangle and pigeon pose. The class ends with forearm plank, sphinx + seal, bow pose, supine twist, happy baby and savasana.Locked — subscribe to unlock
Lesson 15Flow Into Focus
Video28 min
This intermediate hatha yoga class is designed to sharpen your attention and ground your energy. You'll move through a steady sequence of full-body stretches, dynamic movement, and balancing + standing postures that promote strength, stability, and mental clarity. The practice includes a 20-minute flow and closes with a 7-8 minute meditation to center your mind and leave you feeling focused and clear. Perfect for anytime you need to reset and realign. Locked — subscribe to unlock
Lesson 16Spicy Vinyasa
Video27 min
This playful vinyasa flow invites you to explore the balance between strength and flexibility. Designed as an intermediate practice with variations for all levels, you're encouraged to move intuitively, honoring what feels best in your body today. We begin in child’s pose, easing into the breath before flowing through baby cobra and seated side body and chest openers. You'll warm up with standing twists, scorpion downward dog, and sun salutations to awaken the body. The sequence builds with dynamic postures including plank, wild thing, low lunge, prayer twist, reverse lunge, half splits, grounded warrior III, warrior II, reverse warrior, triangle, pyramid, and standing splits. You'll also explore grounding poses like seated twist, deep hamstring and side body stretches, and return to child’s pose for a moment of rest. We close with dolphin pose and an optional inversion, followed by seated forward folds, gentle neck stretches, and a quiet space for reflection.Locked — subscribe to unlock
Lesson 17Yoga For Inner Power
Video30 min
Cultivate inner power and strength with a dynamic vinaysa flow full of playful transitions, standing postures, twists, inversions and backbends. The class begins seated to connect to the breath and then moves into seated neck and side body stretches/rolls. Warm up with cat/cow and an active flow of downward dog, lifted tabletop and child's pose. The practice continues with twists, forward folds and vinyasas. The main postures include runner's lunge, pyramid, side lunge, low lunge with a heart opener, high lunge + airplane, warrior II, reverse triangle, extended side angle, reverse warrior, triangle, quad stretch, side plank and lizard. The class ends with an inversion practice, open wings, bow pose, seated fold + twist, reverse plank and a relaxing savasana.Locked — subscribe to unlock
Lesson 18Full Body Power Vinyasa
Video26 min
A fresh dynamic power flow to tone and stretch your full body as well as improve strength and stability. The warm up consists of half suns, vinyasa flows, side plank, locust and cobra. Practice core strengthening moves in plank and downward-facing dog, and flow through a full body sequence of high lunge, warrior II, reverse warrior, triangle, pyramid, balancing warrior III, and a standing side stretch. Test your balance with eagle and standing pigeon. The last half of the class includes seated cat/cow, camel, child's pose, butterfly twist + fold and neck stretches. Locked — subscribe to unlock
Lesson 19Blossom Morning Yoga
Video31 min
This dynamic morning yoga flow allows you to create space to bloom from within. A creative full body sequence to help you ground, connect to the present and begin your day with intention. Enjoy a short meditaiton at the end. Postures included are child's pose, melting heart, tabletop, cat/cow, downward dog, thread the needle, modified side plank, three-legged dog, low lunge, reverse low lunge, half splits, diagonal quad stretch, side lunge, revolved balancing half moon pose, warrior II, triangle, reverse triangle, pyramid, balancing warrior III, one legged mountain, standing big toe hold, seated wide legged forward fold, butterfly, waterfall, shoulderstand, plow/ear pressure pose and reclined twist.Locked — subscribe to unlock
Lesson 20Active Hands-Free Flow
Video25 min
An active intermediate level class guarenteed to uplift your mood and leave you feeling better than ever. Utilize this creative flow to improve overall strength, stability and flexibilty. There are no vinyasas or downward-facing dogs in this class, just standing postures, seated core work and a relaxing savasana at the end. We will focus on dynamic, energetic movement to work the muscles to their full capacity. This class includes upbeat and relaxing music.Locked — subscribe to unlock
Lesson 21Strong & Slow Power
Video26 min
Embrace strength and ease in this intermediate level power vinyasa class, with a focus on breath, control and presence. This full body flow includes unique transitions to improve your balance and stability. The class will begin standing taking slow vinyasas to warm-up, standing side bends, tree pose and chair. Other postures include balancing warrior III, airplane, high lunge, one-legged mountain, eagle pose, standing twist, balancing half moon, reverse triangle, triangle, low lunge, half splits, fallen triangle and wide legged forward fold. Improve your strength with three-legged dog leg lifts + knee to nose flow, side plank with a tree variation, reverse tabletop and plank and boat crunches. The class ends with butterfly pose, reverse twists and a savasana.Locked — subscribe to unlock
Lesson 22Sunset Restore
Video21 min
As the sun sets and the day winds down, allow yourself to be fully immersed in a calming atmosphere that invites balance, release, and stillness. This gentle evening restorative class features long-held stretches to ease tension in the hips, hamstrings, and chest—perfect for resetting your body and soothing your nervous system. You'll move through deeply grounding postures such as reclined butterfly, dragonfly, cat/cow, cow-face pose with side bends, melting heart, and a supported child’s pose. With soft, relaxing music woven throughout, this practice offers the perfect way to transition into a peaceful night, helping you unwind and reconnect with your breath and body.Locked — subscribe to unlock
Lesson 23Everyday Unwind & Destress
Video31 min
Undo the stress and tension from a busy day (or week) with this gentle, calming slow flow. This practice creates space for you to decompress and relax the body + mind. You will practice deep, intentional breathing as well as postures that aim to increase mobility and stretch your chest, hips, hamstrings and shoulders. Postures included in the class - half camel, rabbit, tabletop, cat/cow, downward-facing dog, ragdoll, grounded low lunge, half splits, melting heart, cobra, half frog variation with thread the needle, supine twist, child's pose and prone savasana. Take this time to slow down, nurture yourself and unwind. Enjoy soft background music with this class.Locked — subscribe to unlock
Lesson 24Yoga Before Bed
Video27 min
This cozy, slow-paced class is designed to help you unwind and relax with gentle full-body stretches, preparing you for a restful night. Begin with neck stretches, side bends, and chest openers before easing into Butterfly, Wide-Legged Forward Fold, Seated Cat-Cow, Open Wings, and Melting Heart. Release tension with Child’s Pose, Reclined Pigeon, Reclined Twist, and Happy Baby, before sinking into Savasana for deep relaxation. Enjoy this soothing bedtime practice with included music to guide you into rest.Locked — subscribe to unlock
Lesson 25Recline & Restore
Video31 min
Indulge in this restful, self-care practice designed to open your full body through slow, passive stretches. This entire slow flow class is done reclined on your back and is suitable for all levels. Each posture is held for 3-5 breaths, allowing you to fully relax and release tension. The class begins in reclined butterfly pose, where you will tune into your breath and bring awareness to your body. From there, we move into a gentle hamstring stretch and supine twist. We continue by stretching the hips with half happy baby, pigeon pose with a twist, and gomukasana. The class ends with two variations of bridge pose and happy baby, followed by a long, restorative savasana. Allow yourself to unwind completely and soak in the benefits of this peaceful flow.Locked — subscribe to unlock
Lesson 26Evening Yin
Video24 min
This class is a short yin yoga sequence to target the connective tissue and fascia of the body for deep relaxation. Each stretch will be held for 60-90 seconds. I recommend having a blanket underneath you for extra comfort and to support your joints. The sequence begins seated with deep breaths and gentle neck rolls before settling into butterfly pose to open the hips. Practice caterpillar pose to open up the hamstrings, and sphinx pose to open the chest and shoulders. Other postures include half frog with thread the needle, supine twist, supine pigeon, melting heart and savasana. Practice this class before going to bed to soothe the nervous system and ground excess mental energy to help you fall asleep fast. Music is included.Locked — subscribe to unlock
Lesson 27Evening Yoga Ritual
Video26 min
This evening yoga ritual is a gentle, slow practice that you can add to your daily routine. We will move through a full body sequence to help you unwind and relax after a long day. Practice this before bed to help you get a restful night of sleep. Poses in this class include easy seated pose, neck stretches, eagle arms, downward dog, ragdoll, tabletop, cat/cow, gate pose, low lunge, half splits, melting heart pose, reclined pigeon, reclined twist, happy baby and a guided savasana. This class is low to the ground so if you have any joint sensitivity, especially in the knees or wrists I recommend having a blanket or extra cushion on your mat for support. Enjoy the practice.Locked — subscribe to unlock
Lesson 28Evening Deep Stretch
Video24 min
Increase your flexibility with this yin-inspired sequence including deep stretches for the full body. This class is perfect to do in the evening, before bed, or anytime you are craving a relaxing deep stretch. There are both beginner and intermediate options for you to choose from depending on how you feel. The class begins settled into child's pose, before moving into an intentional flow of cat/cow. Stretch back into downward dog followed by a lateral side body stretch. Open up the chest and shoulders in melting heart and the hips/hip flexors in pigeon/sleeping swan. Other poses include frog pose, reclined hamstring stretch, reclined twist and savasana. This practice includes music.Locked — subscribe to unlock
Lesson 29Yoga For a Happy Day
Video21 min
A dynamic and playful vinyasa flow to brighten your day and help you feel your best! The class begins standing, shaking out the body and warming up through side bends and spinal rolls. We'll massage out the spine with fun reclined spinal rolls and forward folds. Open up the hips with circles and twists before moving into our main sequence which includes warrior III, high lunge, high lunge twist, pyramid, warrior II, reverse warrior, and triangle. The lower body sequence features low lunge, half splits and a toe stretch. The class ends with a moment of reflection and rest in child's pose.Locked — subscribe to unlock
Lesson 30Self Care Yoga
Video25 min
Unroll your mat with me for 25 minutes of self-care with a slow flow yoga practice with savasana. This class includes simple seated stretches to help you release stress, anxiety and physical tension. We begin in seated rabbit pose for our first stretch, taking a moment to ground ourselves and settle into the natural flow of breath. A counterpose comes next to open up through the chest and shoulders. Warm-up the spine in all directions with seated cat/cows, twists and lateral side bends. The hips and hamstrings will also get a gentle stretch so the full body feels open and relaxed for a nice long savasana at the end.Locked — subscribe to unlock
Lesson 31Celebrate Yoga Flow
Video30 min
Osho says, "Life should not only be lived, it should be celebrated." Regardless of what brings you to the mat today, I invite you to celebrate and embrace a sense of gratitude and joy. This all levels flow begins seated to connect to the present moment. Warm up with side body stretches and twists, before flowing in a cat/cow variation that opens up into the hips and spine. The main sequence includes one legged mountain, balancing warrior III, high lunge flow with airplace arms, prayer twist, reverse low lunge, wild thing, warrior II, reverse warrior, triangle, pyramid, revolved triangle, standing splits and lizard pose. Open your heart with camel and enjoy a gentle inversion with rabbit pose. Gentle core work is included with boat pose variations. The class ends with reclined pigeon, twists, happy baby and a relaxing savasana.Locked — subscribe to unlock