Practice from home or
on-the-go!

Flow Yoga

Flow Yoga w/ Francine f2 (Copy)

Join Francine for a slow, intentional flow practice with plenty of form cues throughout. New to flow yoga? This one's the perfect pace to learn the sun salutation pattern.

No props needed.

Flow w/Francine f3 (Copy)

Build core, chest and shoulder strength in this flow practice. Relax into deeper hip and back stretches before melting into Savasana.

No props needed.

Flow w/ Sara f2 (Copy)

Join Sara for a slow, intentional flow practice to invigorate the core, challenge your balance, and open your hips with active postures.

No props needed.

Flow w/Shonna f1 (Copy)

Build strength in hips, core and back with this active Flow practice. Enjoy some deeper stretches for hips in half pigeon and happy baby before you relax into Savasana.

No props needed.

Flow w/Shonna br1 (Copy)

Build strength and heat in this flow practice with numerous active postures to strengthen and open the hips.

No props needed.

Flow w/Shonna f2 (Copy)

Enjoy this flow practice, build strength in your lower back, and open front of shoulders and hips with various active and passive postures.

No props needed.

Flow w/ Shonna f4 (Copy)

Build heat in this vigorous Flow practice while challenging your balance and building strength in legs and hips.

No props needed.

Flow w/ Shonna f5 (Copy)

Enjoy this vigorous Flow practice building heat throughout the body. Relax into deeper stretches for the hips and back. Listen to and reflect on the poem 'Today' by Mary Oliver in Savasana.

No props needed.

Flow w/ Shonna f6 (Copy)

A well balanced Flow practice to strengthen and open your body and focus your mind. Finish Savasana with positive affirmations for your day.

No props needed.

Flow w/ Shonna f7 (Copy)

A well balanced Flow practice to strengthen and open your whole body and challenge your balance with standing and seated postures. End Savasana with positive affirmations for your day.

No props needed.

Flow w/ Shonna f8 (Copy)

A Flow practice to build strength and stability in the hips with standing lunges and intentional slow transitions with balance. Open the hips with deeper stretches in half pigeon and happy baby.

No props needed.

Flow w/ Shonna f9 (Copy)

A beautifully well rounded Flow practice with some amazing shoulder opening postures. Relax with deeper stretches and Savasana.

No props needed.

Flow w/ Shonna f11 (Copy)

Move and build heat in this Flow practice. Relax into Savasana and be ready for your day!

No props needed.

Flow w/ Shonna f12 (Copy)

Build heat and strength then relax and release in this Flow practice.

No props needed.

Flow w/ Shonna f13 (Copy)

Vinyasa Flow practice with some emphasis on hip strength and balance especially in transitions.

No props needed

Flow w/ Shonna f14 (Copy)

Breathe, flow and strengthen with intentional transitions and balance postures in this Flow Yoga practice.

No props needed.

Flow w/ Shonna f15 (Copy)

Feel invigorated with this Flow practice focused on core and balance. Then relax with deeper stretches and unwind in Savasana.

No props needed.

Flow w/ Shonna f16 (Copy)

Have fun and Flow building up to a dynamic transition into tree pose. Enjoy plenty of relaxing, deeper stretches after working so hard.

No props needed.

Flow w/ Shonna f17 (Copy)

Flow into core and upper body strength in this practice and feel invigorated!

No props needed.

Flow w/ Shonna f18 (Copy)

Build heat, strength and stability in this Flow practice with an emphasis on core, shoulders and twists. Reflect on the importance of kindness in Savasana.

No props needed

Flow w/ Shonna f19 (Copy)

Vinyasa Flow practice with plenty of shoulder and core strengthening. Flow into Eagle pose! Wind down and relax with hip releases and Savasana.

No props needed.

Flow w/ Shonna f20 (Copy)

Vigorous flow practice to build strength in core, arms and shoulders. Relax with deep stretches before savasana.

No props needed.

Flow w/ Shonna f21 (Copy)

Build strength and improve balance with this fun Flow practice. Have fun with unique transitions into Airplane, Log Pose, and Tree.

Props needed: Yoga blanket

Flow w/ Shonna f22 (Copy)

Enjoy this Flow practice to increase hip strength and stability, increase shoulder and arm strength, and improve balance. Relax with deep stretches to open the hips, shoulders and lower back.

No props needed.

Flow w/ Shonna f23

Build heat, strength and balance with this flow practice that includes active and passive side bends and twists.

No props needed.

Flow w/Shonna f24

Engage your hips and core in this flow practice with a focus on controlled movement and balance. Cool down with postures to release the hips and back.

No props needed.

Flow w/ Shonna f25

Build heat, strength and grace in this flow practice with focus on shoulders, twists and balance.

No props needed.

Flow w/ Shonna f26

Flow practice to build heat, strength and balance. Deeply stretch warm muscles before you relax into savasana.

Flow w/ Shonna f27

Vigorous Flow practice to strengthen hips, shoulders and arms.

Flow w/ Shonna f28

Flow practice with emphasis on twists, side bends and backbends.

Flow w/ Shonna f29

Flow w/ Shonna f30

Flow w/Shonna f31

Flow w/ Shonna f32

Flow w/ Shonna f33

Hatha Yoga

Hatha w/Shonna h2 (Copy)

A wonderfully balanced Hatha practice that works head to toe. No props needed.

Hatha w/Shonna h3 (Copy)

Hatha yoga practice to build strength in legs and hips, to also include postures for deep hip opening like low yoga squat and half pigeon. Yoga blanket recommended.

Hatha w/ Shonna h4 (Copy)

A beautifully balanced Hatha practice that touches every part of your body.

No props needed.

Hatha w/ Shonna h5 (Copy)

Hatha practice with an emphasis on strengthening and releasing hamstrings, hips and low back.

No props needed.

Hatha w/ Shonna h6 (Copy)

Hatha yoga practice that builds heat with core and hip strengthening and some wonderful stretches for shoulders, hips and low back.

Props needed: Yoga blanket

Hatha w/ Shonna h7 (Copy)

Hatha yoga practice with emphasis on opening the side body from the hips into the shoulders.

No props needed.

Hatha w/ Shonna h8 (Copy)

Hatha yoga practice with many standing postures to increase hip strength and balance as well as seated postures to work the core. Wind down with deep hip openers before enjoying Savasana.

No props needed.

Hatha w/ Shonna h9 (Copy)

Hatha yoga practice to include core and hip strengthening, balance work, twists and hip openers.

No props needed.

Hatha w/ Shonna h10 (Copy)

Hatha yoga practice with some emphasis on low back and hip care with plenty of gentle twists.

No props needed.

Hatha w/ Shonna h11 (Copy)

Hatha yoga practice with emphasis on core strengthening utilizing Pilates-inspired movements. Postures also include balance work and shoulder openers. Relax into Savasana with breathwork to initiate the relaxation response.

No props needed.

Hatha w/ Shonna h12 (Copy)

Hatha Yoga practice with an emphasis on twists to engage the core and release the lower back.

Props needed: Yoga Block

Hatha w/ Shonna h13 (Copy)

Hatha yoga practice with some emphasis on hip and core strengthening that includes balance and twists. Savasana concludes with Positive Self Affirmations.

Hatha w/ Shonna h14 (Copy)

Hatha practice with some emphasis on increasing strength in hips and hamstrings as well as balance work. Enjoy deep hip stretches before relaxing into Savasana.

No props needed.

Hatha w/ Shonna h15 (Copy)

Energize your core and practice balance postures in this Hatha yoga practice.

No props needed.

Hatha w/ Shonna h16 (Copy)

Activate your core with twists and side bends in this Hatha yoga practice.

No props needed.

Hatha w/ Shonna h17 (Copy)

Hatha yoga practice includes balance work, core work, twists and hip releases.

No props needed.

Hatha w/ Shonna h18 (Copy)

Hatha yoga practice to open chest and shoulders and to relieve tension in neck.

No props needed.

Hatha w/ Shonna h19 (Copy)

A well balanced Hatha practice that includes standing balance and strength building postures as well as relaxing deep stretches on the mat. Savasana concludes with a gratitude meditation. (remh1)

No props needed

Hatha w/ Shonna h20 (Copy)

Hatha practice to increase hip mobility and flexibility.

Props needed: Blanket, Block, and Strap.

Hatha w/ Shonna h21 (Copy)

A gentle Hatha practice with some extra attention to relieve tension in wrists, ankles, hamstrings and hips.

No props needed.

Hatha w/ Shonna h22 (Copy)

A nicely balanced Hatha practice with balance work, flowing twists, hip strengthening, and shoulder opening. Melt into Savasana with Breathwork that initiates the relaxation response.

Props: Block needed (or thickly folded blanket).

Hatha w/ Shonna h23 (Copy)

Begin this Hatha practice with a supportive, restorative backbend to open the chest and shoulders. Build heat with core and hip strengthening, improve balance, and open hips and shoulders. Finish your practice with Positive Affirmations to bring your heart and mind in alignment.

Props needed: Yoga Blanket

Hatha w/ Shonna h24 (Copy)

This Hatha practice is entirely devoted to the lower body. Using movement and deep stretches open and stretch all the muscles and joints from ankles to knees to hips. Finish your practice walking on clouds!

Props needed: Block, Strap, Blanket

Hatha w/ Shonna h25

Hatha practice designed to improve low back health with an emphasis on increasing strength in core and hips. Finish your practice with a deeply relaxing Savasana.

Props needed: block

Hatha w/ Shonna h26

Hatha w/ Shonna h27

Hatha w/ Shonna h28

Gentle Yoga

Gentle w/Shonna g1 (Copy)

Enjoy this slow and Gentle practice that includes calming breathwork, standing postures, balance postures, twists and longer-held hip opening postures. Relax deeply into savasana with breathwork to help initiate the relaxation response.

No props needed.

Gentle w/ Shonna g2 (Copy)

Build hip, core and back strength in this Gentle practice. Relax deeply into Savasana with long exhales to initiate the relaxation response.

No props needed.

Gentle w/ Shonna g3 (Copy)

Relax and open your shoulders beginning on a trifold blanket. Warm up with core work on the floor and progress to standing postures to increase hip strength and open the shoulders and side body. Relax with deeper hip openers before Savasana.

Props needed: Blanket

Gentle w/ Shonna g4 (Copy)

Enjoy this well rounded Gentle yoga practice to build strength in core, legs and hips. Use a strap for deeper leg and hip releases. Finish with a relaxing Savasana.

Props needed: Blanket and Strap

Gentle w/ Shonna g5 (Copy)

Drop into your body and relax with breathwork to initiate the relaxation response. Enjoy this Gentle practice to include core work, standing postures and balance work. Use the Bolster for more relaxed, deeper stretches of the body and Restorative postures.

Props needed: Bolster

Gentle w/ Shonna g6 (Copy)

Slow, gentle and relaxing practice with an emphasis on hip and shoulder opening.

Props needed: Blanket & Yoga Strap

Gentle w/ Shonna g7 (Copy)

Begin this Gentle practice with a Restorative backbend to open the chest and shoulders while using Breathwork to initiate the relaxation response in your body. Move through some gentle flows and some longer holds to move and open every part of your body.

Props needed: Block & Yoga Blanket

Gentle Yoga g8

Gentle Yoga plus Energy medicine

Gentle w/Sara g1br (Copy)

Move, strengthen, balance, open and release the whole body in this Gentle yoga practice.

Props needed: Blanket

Gentle w/ Sara g2 (Copy)

Gently move and open your whole body in this Gentle yoga practice. Energize your core, open your hips and shoulders and relax in Savasana.

Props needed: Block & Blanket

Gentle w/ Sara g3 (Copy)

Slow and Gentle yoga practice with some emphasis on opening shoulders and hips. Relax and restore in Savasana.

Props needed: Block & Blanket

Gentle w/ Sara g4 (Copy)

Slow and Gentle yoga practice to relax and renew. Open and stretch hamstrings, shoulders, hips, and side body in this relaxing practice.

Props needed: Blanket and Block

Gentle w/ Sara g5 (Copy)

Relax and release in this Gentle yoga practice. Build strength in core, open the hips, and melt into Savasana.

Props needed: Blanket

Gentle w/ Sara plus Chakra Meditation g6 (Copy)

Slow, feel good movements for your whole body. Relax with a guided Chakra meditation in Savasana.

Props needed: Blanket

Gentle w/ Sara plus Chakra Meditation g6 (Copy)

Special Focus

Healthy Back & Hips w/Shonna 1 (Copy)

In this Hatha practice designed for healthy back and hips build strength in key core, back and hip muscles. Then enjoy relaxing stretches to release tension in hips and back.

Props needed: Block & Blanket

Healthy Back & Hips w/Shonna 2 (Copy)

Build strength in key core, back and hip muscles in this Hatha designed for healthy back and hips. Then enjoy relaxing stretches to release tension in hips and back.

Props needed: Block & Blanket

Core & Balance w/ Shonna (Copy)

A Hatha-style practice devoted to developing core strength and balance.

No props needed.

Strong Core & Hips w/ Shonna CH1 (Copy)

Strengthen your core and hips (both important for a healthy back) in this Hatha practice and enjoy deep release in the hips with longer held postures.

Props needed: Block

Mindful Core w/ Shonna 1 (Copy)

Develop more awareness of your core in this Mindful Core practice blending yoga and Pilates for the perfect fusion for building core strength.

Props needed: Blanket & Block

Neck & Shoulders w/Shonna 1 (Copy)

Build strength and stability in your shoulders in this Hatha practice. Then release and relax with deeper stretches for neck and shoulders.

Props needed: Blanket & Strap

Neck & Shoulders w/ Shonna 2 (Copy)

Build strength and stability in your shoulders in this Hatha practice. Then release and relax with deeper stretches for neck and shoulders.

Props needed: Blanket & Strap

Happy Hips w/ Shonna h1 (Copy)

Strengthen, stretch and release all of your hips...inner, outer, front back. We hit it all! Leave feeling like you're walking on clouds.

Props needed: Blanket & Block

Happy Hips w/ Shonna h2 (Copy)

Strengthen, stretch and release all of your hips...inner, outer, front back. We hit it all! Leave feeling like you're walking on clouds.

Props needed: Blanket & Block

Happy Hips w/ Shonna h3 (Copy)

Strengthen, stretch and release all of your hips...inner, outer, front back. We hit it all! You will want to do this practice every week!

Props needed: Block

Happy Hips w/ Shonna h4

Mindful Twists w/Shonna t1 (Copy)

Work your back, shoulders and core in this yoga practice revolving around (pun intended) twists, both active and passive. Relax into gentle twists and unwind in Savasana.

Props needed: Blanket.

Mindful Twists w/ Shonna t2 (Copy)

Work your back, shoulders and core in this yoga practice revolving around (pun intended) twists, both active and passive. Relax into gentle twists and unwind in Savasana.

Props needed: blanket.

Grounding & Centering - Reflections on Forgiveness w/Shonna

Grounding and Centering - Reflections on Letting Go

Grounding & Centering - loving kindness

Core Strengthening - short practice

Grounding & Centering - Reflections on Forgiveness w/Shonna

Grounding and Centering - Reflections on Letting Go

Yin Yoga

Yin w/Shonna y2 (Copy)

Yin yoga opens the joints and connective tissue using passive, long holds in each posture. Relax, restore and quiet your mind.

Props needed: Blanket

Yin w/Shonna y3 (Copy)

Yin yoga opens the joints and connective tissue using passive, long holds in each posture. This practice has a focus on opening hips.

Props needed: Blanket

Yin w/ Shonna y4 (Copy)

Yin yoga opens the joints and connective tissue using passive, long holds in each posture. This practice will open and release tension in hips and shoulders.

Props needed: Blanket

Yin w/ Shonna y5 (Copy)

Yin yoga opens the joints and connective tissue using passive, long holds in each posture. Relax, restore and quiet your mind.

Props needed: Blanket

Yin w/ Shonna y6 (Copy)

Yin yoga opens the joints and connective tissue using passive, long holds in each posture. Relax, restore and quiet your mind.

Props needed: Blanket & Block

Yin w/ Shonna y7 (Copy)

Yin yoga opens the joints and connective tissue using passive, long holds in each posture. This practice has some emphasis on opening the hips.

Props needed: Blanket & Block

Yin w/ Shonna y8 (Copy)

Yin yoga opens the joints and connective tissue using passive, long holds in each posture. Relax, restore and quiet your mind. Enjoy supported Fish pose before you melt into Savasana.

Props needed: Blanket & Block

Yin w/ Shonna y9 (Copy)

Yin yoga opens the joints and connective tissue using passive, long holds in each posture. Open and release tension in your hips, shoulders and low back.

Props needed: Blanket

Yin w/ Shonna y10 (Copy)

Yin yoga opens the joints and connective tissue using passive, long holds in each posture. Relax, restore and quiet your mind.

Props needed: Blanket

Yin w/ Shonna y11 (Copy)

Yin yoga opens the joints and connective tissue using passive, long holds in each posture. This practice will help release hip flexors with several postures. Relax, restore and quiet your mind.

Props needed: Blanket & Block

Yin w/ Shonna y12 (Copy)

Yin yoga opens the joints and connective tissue using passive, long holds in each posture. This particular practice will open the front and inner hips as well as shoulders and chest. Props needed: Blanket

Yin w/ Shonna y13 (Copy)

Yin yoga opens the joints and connective tissue using passive, long holds in each posture. Open your hips, hamstrings, low back and shoulders.

Props needed: Blanket & Block

Yin w/ Shonna y14 (Copy)

Yin yoga opens the joints and connective tissue using passive, long holds in each posture. Deeply open your shoulders and chest with supported Fish pose before you relax into Savasana.

Props needed: Blanket & Block

Roll & Release

Roll & Release (full live class) 2

Self myofascial release and deep stretches. Finish your practice with restorative posture. This class has focus on back and hips.

Roll & Release (full live class) 1

Self myofascial release and deep stretching. Class concludes with restorative posture. This class has focus on back and hips.

Total Body Roller

Self myofascial release for the total body using the foam roller.

Basic self myofascial release and gentle stretch

Wind down and relax with this self massage and gentle stretch practice. Props needed: 3 foot foam roller, block, strap, soft 9inch inflated ball. (22-27min soft ball)

Self Myofascial Release Back & Hips

Self Myofascial Release Chest & Shoulders

Basic self myofascial release and gentle stretch

Self Myofascial Release Chest & Shoulders

Shorter Practices

Good Morning Yoga w/ Shonna

The perfect way to start your day! Enjoy a 30min gentle flow to move and stretch and connect with your breath. End with an intention for your day.

Bedtime Yoga w/Shonna

Relax and unwind with this gentle 30min bedtime yoga practice.

Flow 30 w/Shonna f30.1

30min Flow practice with dynamic balance challenges. No props needed.

Flow 30 w/Shonna f30.2

30min morning flow practice to move your body and start the day with breath and focus.

Flow 30 w/Shonna f30.3

Build heat and strengthen shoulders, arms and core with this 30min Flow practice. No equipment needed.

Yoga Nidra

Yoga Nidra - Love and Peace (Copy)

The ultimate experience in deep relaxation is Yoga Nidra (Yogic Sleep). This fully guided meditation will decrease stress on all levels (physical, mental, emotional) and aids in deeper sleep. Prepare your cozy space to be free of interruptions/distractions, and have an ample supply of blankets and pillows to create your perfect nest of comfort.

Practice from home oron-the-go!

Flow Yoga

Hatha Yoga

Gentle Yoga

Special Focus

Yin Yoga

Roll & Release

Shorter Practices

Yoga Nidra

Practice from home or
on-the-go!