MIKKI TROWBRIDGE YOGA

This is a 45 minute (not including savasana) practice that builds to Bird of Paradise, but doesn’t have to build to Bird of Paradise. We will work into the binds, shoulder opening, hip opening and stability necessary for this big pose, but will give lots of options along the way to experience elements of Bird of Paradise, without ever venturing into the full pose, if you don’t want to.
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This is the third of our Pre-Flight series. These are mini practices meant to inform and build awareness in a part of the body or within an action that will benefit your inversion practice. This is not meant to be a stand alone or well-balanced yoga practice, but is a targeted, add-on to your yoga practice. I recommend using this class directly before you practice inversions, as you will be prepped and ready for a safe and enjoyable flight 😉

This third Pre-Flight focuses on finding and giving purpose to your legs so that they are more of an asset in our inversion practice, instead of a liability. If you’re like me, once you’re upside down it is hard to know what your legs are doing, so it’s important to help them find their roots, their energy, and their purpose when you’re right side up, before you invert. In your inversions, your legs can be a critical piece of controlling the pose and helping to take some of the work out of your arms and shoulders. This practice will help tap into that.

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This is a 45 minute, all-levels, feel-good flow class that is led in our Yoga + Beer style, from the beautiful setting that is Eola’s Legacy Estate Vineyard in Salem, Oregon. Our physical practice creates space in our chest and around our heart, to create ease in our upper back, shoulders and neck, and emotional space in our heart. We flow through a variety of lunges and warriors with heart opening variations, build into belly-down backbends including locust and bow, and balance in dancer pose. We end with some grounded hip opening before taking savasana. Read More

This is a 45 minute (including savasana) practice that is all about cultivating balance. Our practice includes some balance poses, but we also approach balance through the breath. We begin our practice by establishing an even, counted breath to balance our inhales and our exhales – and then we revisit this counted/balanced breath multiple times in our flow. Our physical practice is a slow flow, with pacing established by your breath, and includes lunges and warrior poses that flow into tree pose and warrior 3. We integrate some malasana/squat work, with opportunities for crow pose, and end with some seated and supine hip and spine release before settling into savasana. Read More

This is the second of our Pre-Flight series. These are mini practices meant to inform and build awareness in a part of the body or within an action that will benefit your inversion practice. This is not meant to be a stand alone or well-balanced yoga practice, but is a targeted, add-on to your yoga practice. I recommend using this class directly before you practice inversions, as you will be prepped and ready for a safe and enjoyable flight 😉

This second Pre-Flight focuses on finding and activating your low core – inner thighs and low belly. Strength and endurance in this area of the body will provide us with better control of our legs as we go upside down, and will benefit our ability to balance and find steadiness. You will definitely want two blocks, or something similar, for this practice.

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This is a 33 minute (including savasana) practice that is just what it sounds like … fluid and flowy. Very little instruction or alignment for those days when you just want to come to your mat and move in a way that inspires you to feel fluid inside and out. Our pace is on the slower side, but our movement is continuous. We’ll dynamically move through twisting lunges, warrior 2, side angle, skandasana, horizon lunge, fallen triangle, wild thing, chair pose and eagle, with a sprinkling of other poses in between. We round things out with pigeon (yes!) and sphinx, before setting into Savasana. Read More

This is the first in a Pre-Flight Series that I will be releasing. These are mini practices meant to inform and build awareness in a part of the body or within an action that will benefit your inversion practice. This is not meant to be a stand alone or well-balanced yoga practice, but is a targeted, add-on to your yoga practice. I recommend using this class directly before you practice inversions, as you will be prepped and ready for a safe and enjoyable flight 😉

This first Pre-Flight focuses on finding your line. Specifically – how do we familiarize ourselves with the line of handstand, forearm stand and headstand before adding the challenge of being upside down. Additionally, how do we remove the backbend or the banana that so often shows up in our inversions? We’ll explore this prone and supine, before heading into plank and L Handstand work. Spoiler alert – it all comes back to the core.

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This is a 37 minute (including savasana) practice that brings together some of my favorite “feel-good” poses and movements. Nothing too strenuous and not a ton of focus on alignment in this class – just classic shapes that make it easier to breathe and feel-good in your body. We start in a long hold in childs pose, and utilizing work in table and puppy dog pose to begin getting into the spine, upper back, chest and shoulders. We move through a variety of lunges with variations for creating space in the body and play with some dancing warrior 2s. We round out our practice with some twisting malasana (squat), seated hip release in bound angle, a bridge and a supine twist before settling into savasana. Read More

This is a 45 minute practice for those of us who don’t love backbends, or are looking to understand backbends a bit more. We will be using the natural ebb and flow of the breath to create ease and stability in the low belly and low back, allowing our backbends to be fluid, living, evolving shapes as opposed to feeling stagnant or forced. We explore the subtle actions of our breath in virasana, table and plank before moving into a standing series with low lunge, crescent, warrior 1 and warrior 3. We apply our breath and the awareness built in this practice to sphinx, cobra, upward facing dog, and a mild camel. We round our practice out with a hamstring release, a supine twist, and reclined bound angle. Read More

35 minute practice of my greatest hits for the hips. With a focus both on stability and release in the muscles that influence the hips and low back, this class includes all my go-to practices when my hips or low back are feeling off. We begin on our back with some stability work in figure four legs, before moving through standing postures that build stability and release in variations of chair, warrior 2, low lunge, 1/2 splits, down dog, lizard and standing balance work. We end with an active then passive pigeon, before settling into Constructive Rest Pose legs. Read More

This is a 25 minute practice meant to boost your heart rate, build some heat and give you steady movement, especially for those of you who are feeling cooped up right now. We move nonstop for the first 18 minutes, and then slow it down to leave ourselves balanced before heading into our day. Our steady flow includes dynamic movement in lunges, warriors and balance poses, with visits to boat, plank, and mountain climbers. You’ll likely be a little winded and a little sweaty by the end of this class. Fair warning. Read More

This is a 45 minute all levels yoga class, with enough instruction to be appropriate for beginning yogis. We’ll move through a well-rounded practice, but our focus is mindfully cultivating stability and ease in the shoulders. Have less than 45 minutes? Do the first 20 minutes or the last 15 minutes, and your shoulders will thank you. Read More