15 MIN + Under

15 MIN + Under

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15 MIN + Under
  • Fast and Easy Feel Good Slow Flow

    Pretty chill slow flow, feel good movement. Juicy holds, relaxing, calming.

    Check out my Spotify playlist, and let's get moving: https://open.spotify.com/playlist/4cErgup37QB24a4kSmSsH1?si=B2nQfUHQS3SRK1EC7fCfTA&pi=u-DrdNSyGcRhif

  • Pull Up a Chair

    You wanna move, but you’re stuck at the office, on a long flight, or in a waiting room. We’ll get an open heart, a shoulder stretch, some spinal twists and make those hips happier.

    Check out BSY's Spotify playlist and let's do the work! https://open.spotify.com/user/4x5pimcammwtnf2tsbul4nkw4?si...

  • Meditation for New Parents

    Are you in the throws of having a new born? This short meditation is just for you! Remember- creating space to fill your cup will only make you a better parent to give to them. This short meditation is intended for daily or weekly use to breathe, clear your head, and get back in the game of chang...

  • Head-to-Toe Flow Series | Thoracic Spine/Shoulder

    Welcome to part 2 of the 5 part Head-to-Toe Flow Series where each video focuses on a different area of the body beginning from head to toe! In this video we'll focus on movement through the thoracic spine AKA the shoulders and rib cage region. Open through the front and back bodies with special ...

  • Slow Flow: Head-to-Toe Flow Series | Cervical Spine/Neck

    Welcome to part 1 of the 5 part Head-to-Toe Flow Series where each video focuses on a different area of the body beginning from head to toe! In this video we'll focus on movement through the cervical spine AKA the neck region. Release tension, tightness, and soreness and invite in looseness and r...

  • Movement Snack: Shoulder Rinse

    Quick movement snack for healthy shoulders.

    Check out BSY's Spotify playlist and let's do the work! https://open.spotify.com/user/4x5pimcammwtnf2tsbul4nkw4?si=12fe09c1977a40ab

  • Forearm Planks

    Welcome to Video 2 of the Abs & Core program. In today's class, the focus will be on movements from forearm plank. Forearm planks are great for building stability in the core, allowing for greater freedom of movement, and preventing injuries. They also provide lots of definition to the abdominal ...

  • Crunches

    Welcome to Video 1 of the Abs & Core program. In today's class, we'll delve into mainly crunching exercises, helping to build core strength and endurance in the mid-section. A classic. Here are the exercises:

    Toe Touch
    Slow Bike
    Elbow-Knee Crunch
    Clamshell Side Plank
    Bridge Extension
    Crucifix Cr...

  • Lower Abs

    Welcome to Video 5 of the Abs & Core program. As the name of the class implies, this workout is all about the lower abs. Not only is it incredibly functional and advantageous to have a strong lower core, but lower abs look great! Especially as we sit more, our lower abs or hip flexor muscles tend...

  • Rise & Rinse

    Join Sonali for a feel-good morning flow to shake off any stagnant energetic layers from your sleep and embrace the day with a full body rinse.

    Check out BSY's Spotify playlist and let's do the work! https://open.spotify.com/user/4x5pimcammwtnf2tsbul4nkw4?si=12fe09c1977a40ab

    So much gratitude t...

  • The Simplest Way to Meditate

    In this short, guided meditation, I emphasize some key cues to use as the foundation of your practice. Put your reps in, and the process will work itself.

  • Wrist Warm Up

    Use this quick warm up to prepare you for any arm balances. This class will help strengthen and release your wrists from everything we do all day with our phones & computers while setting you up for success balancing on your hands!

    Check out my Spotify playlist, and let's do the work! https://op...

  • Lunch Crunch

    A quick, powerful, core centered workout you can squeeze into your lunch break or any other time you need to move your body, but you’re on a time crunch!

    Check out BSY's Spotify playlist and let's do the work! https://open.spotify.com/user/4x5pimcammwtnf2tsbul4nkw4?si=12fe09c1977a40ab

  • Breathe, Stretch & Release

    This short Durability sequence is intended for those in need of a quick and simple release! You will need 1 tennis ball and 1-2 blocks if desired.

    Check out BSY's Spotify playlist and let's do the work! https://open.spotify.com/user/4x5pimcammwtnf2tsbul4nkw4?si=12fe09c1977a40ab

  • Self Massage: Calves

    Because these muscles aren’t so responsive to stretching, here is a great way to loosen them up using a lacrosse ball.

    Check out BSY's Spotify playlist and let's do the work! https://open.spotify.com/user/4x5pimcammwtnf2tsbul4nkw4?si=12fe09c1977a40ab

  • Proper Foot Massage

    Your feet are such a high value area for massage- here is a very accessible route to towards keeping them healthy and mobile on your own.

    Check out BSY's Spotify playlist and let's do the work! https://open.spotify.com/user/4x5pimcammwtnf2tsbul4nkw4?si=12fe09c1977a40ab

  • Yoga to Reduce Stress & Anxiety

    Stress and anxiety have a funny way of manifesting itself within our bodies. This often shows up as tension and tightness and can have long-term physical effects. In this flow, we focus on heart-opening poses to expand our lung capacity which allows us to deepen our breath. Through this intention...

  • The Perfect Morning Routine Flow

    Start your day off right with this perfect morning flow! Join me as we dive into gentle spinal movement and juicy side stretches that will leave your body feeling warm, loose, and set the tone for a positive day ahead.

    Check out BSY's Spotify playlist and let's do the work! https://open.spotify....

  • High Planks

    Welcome to Video 6 of the Abs & Core program.The final class of the series! Congratulations on making it to the last workout of the week. You've put in lots of hard work and the rest day is right around the corner. The focus of today is around high plank movements. This is not only great for your...

  • Posterior Chain

    Welcome to Video 4 of the Abs & Core program. This class is all about working the back side of the core, or lower back muscles. While it's not the first thing you may think of when shaping your core, it's ESSENTIAL to work this area for balance, as well as for health and longevity. Here are the e...

  • Boat and Hollow Body

    Welcome to Video 3 of the Abs & Core program. Today's class has a mix of boat variations, compressive strength exercises, and some posterior chain work. These movements help reinforce strength and compression through the rectus abdominis, obliques, and lower back muscles. This one is a scorcher! ...

  • Third Eye Chakra Flow

    Our third eye chakra is our energetic center of wisdom and intuition. Join Sonali for a flow to balance the third eye!

    Check out BSY's Spotify playlist and let's do the work! https://open.spotify.com/user/4x5pimcammwtnf2tsbul4nkw4?si=12fe09c1977a40ab

  • Post Run Stretch

    Quick and simple, especially after your run. Good job by the way, if haven't already told yourself that. Let's move our bodes from head to toe. 10 minutes is all you need!

    Check out BSY's Spotify playlist and let's do the work! https://open.spotify.com/user/4x5pimcammwtnf2tsbul4nkw4?si=12fe09c1...

  • Get Twisty with It: Lubricate & Hydrate for a Healthy, Happy Spine

    Incorporate this flow in your daily routine to ensure a strong, supportive, and healthy spine. Through gentle movements of twists and side body stretches to hydrate and lubricate the spine, you will immediately feel more loose and fluid in the body.

    Check out BSY's Spotify playlist and let's do ...