Flow

Weighted Mobility Flow OPTIONAL Equipment: Ankle Weights + Dumbbells The added weight to the mobility is advanced I definitely recommend trying this one out with no weight if the weights feel like too much! This class is ALL about building mobility (which is strength in our end range of motion) this one is FLOWY, and goes at a lower intensity pace BUT it will be intense in other ways. Challenging your mind and your body with this flow we get deep into hip mobility and challenge your balance. If you’re working on adding strength to your end range the weight is going to help you build stronger muscles around your joints ***THIS class can and should be done more than once and feel free to add or take away the weight based on what your body needs that day. This class flow is repeated the first time we slow it down to get the movement right and then flow one breath to movement - each time you will get STRONGER and more aware

Soul Flow Moving Meditation Body Weight Only Soul Flow moving meditation is a repeating flow. We move through the first time more slow, with more cueing, more attention, as we progress into the flow each time we connect more to the breath which each movement. The goal of the moving meditation is to allow yourself to sink into the movement, the breath and let your mind release anything it may be carrying.

Busy Baddie Season 2 Episode 13 This outer hip flow is one of my FAVSS!! We are working our body over time with strength and it's just as important to keep it fluid and mobile to aid in recovery. This flow is full of outer hip mobility + spinal twists and flows. 16 minutes to connect deeply with your body and I promise you this one will give you immediate relief and openness. This one is all about mindful intention and integrating the breath with each movement. Class Flow: Warm Up Starts Lying Flat On Back Full Body Side Stretch Left Knee to chest figure 4 Figure 4 Twist Repeat on Right Side Flow Seated Roll to Downdog Bear pose to spinal wave Right Leg Dog Low Lunge Pump Low Lunge (Anjenasana) Press Knee Out to the side Low Lunge Plus Quad Bind Half Split Repeat Right Side Seated Seated Spinal Waves Seated Forward Fold Figure 4 Seated Outer Hip Stretch (Double Pigeon / Agnistambhasana) Seated Spinal Twist Seated Forward Fold Wide Forward Fold QL Stretch Pigeon 90/90 Stretch Repeat Opposite Side Stillness

Busy Baddie Season 2 Episode 10 This one was truly so much fun! I love teaching this style in person and I wanted to share this experience with all of you online. We are continuing to add in more soul (whole) body wellness into our weekly routine. This around the world flow will challenge you mentally as well as physically. Challenging our minds by facing in all directions of our mats so that we can change our perspective AND create new neural pathways in our brains. When we challenge our minds with new ways to move (just like driving a new way home we wouldn't normally take) it literally sparks new neural pathways in our brains which keep us sharp and cognitive for LIFE!! CLASS FLOW: Warmup Kneeling Breath Integration FLOW Childs Pose Plank Wild thing Wide Leg Seated QL Stretch Pigeon Step Forward Standing Split Pyramid Warrior 1 Star Pose

Busy Baddie Season 2 Episode 5 Soul Flow Moving Meditation Connect your mind to your body with this flow. This one is all about allowing your body to sync into the rhythm of the flow, rest your mind while your moving your body. You will end this class relaxed and rejuvenated for your day. **NOTE this outfit was not meant to be so dang cheeky LOL please ignore and enjoy the flow

Ohhhhh y'all this Soul Flow is a good one. 16 minutes and you will feel your body open and relaxed. No frills in this one (no cardio dance, no dynamic movement) Just a really good flowy class and one breath one movement moving meditation. When I filmed this I really needed a mind reset and it did just that. This will be one you will want to save to do again and again, as a stand alone class to wake up in the morning, an evening reset or add it onto the end of a full workout as a beautiful and intentional cool down practice.

Restore Equipment: Blanket Towel Yoga Block This restore starts and ends with very gentle breath and awareness. Restore is here for the days you need to just BE with your body. Movement that helps you connect to yourself deeply and notice those nooks and crannies that may otherwise get neglected Equipment for this class a soft squishy block (A folded or rolled up towel or blanket will work just fine if you dont have a block) and a blanket for extra support under your body This class is focused mainly on internal hip rotation, which we don't get a lot of and will challenge you mobility wise (but in the BEST way) as always take is slow and listen to your body. Make changes if you need to and only go as far as your body asks of you

Welcome to revive! Your feel good mobility flow No equipment needed for this class This class comes in at just 20minutes to wake up the body and the soul! Full body mobility, beat driven low impact cardio and mindful connection. Revive is here to do exactly what is says, REVIVE you, recharge you and reset you for the day.

Restore Equipment: Small Pillow (any type will work) Welcome to one of our newest classes Restore. In restore we slow everything down. Our movements, our breath and most importantly our minds. This class calls you to connect to the parts of ourselves we typically dismiss. Our tight shoulders. the tightness behind our necks. This class teaches us how to breath into and open these areas. Leaving us feeling restored in more ways than one. This class also combines self massage and mindful words or meditation at the end. A great reset for any day and I recommend doing at least one restore class per week. In just 26 minutes you will melt, you will open and you will release. Class Flow 1) Supine warmup hip opening hamstring opening spinal twist both sides 2) Seated side body stretch hip mobility hamstring opening 3)Kneeling Hip mobility spinal twist 4)Lunge Hip mobility 5) Seated Deep hips 6) Final Stillness Reflection and mindful words

Soul Flow (Revive and Restore) This class is mindful, juicy and flowy. Three of my favorite things. If you're feeling a bit all over the place this holiday season, or your body just needs some recovery this is the class for you. In just 20 minutes you will reset your body + reset your day.

Soul Flow Slow and Spicy No equipment needed for this one! A Full body flow with added intuitive mobility and some low impact dynamic movements - a fun one with lots of heart <3

Soul Flow LIVE No equipment needed for this class. A great well rounded class. Uplifting and grounding. Sweaty and soulful. You will leave this class feeling challenged, connected and able to let go of anything that was holding you back. Hour long class always have a longer warmup and cooldown with a solid section of stillness at the end. These classes are perfect when you have time to give yourself the full soul method that I love so much.

Full Body Soul Flow + Weights Optional Equipment: Ankle Weights (1-3lbs) Hand weights (2-5lbs)

Busy Baddie Season 1 Episode 11 Light Dumbbells Only Remember these classes can be done with just bodyweight!

Busy Baddie Season 1 Episode 8 Body Weight Only - Higher Energy Soul Flow We add in dynamic movement throughout the yoga poses in this class to build strength and stamina.