Beginner Biker (30) ONLINE:
Like bikes? Don't ride often? This is the class for you! Beginner Biker is the perfect class to get started in a bite sized indoor cycling class from the comfort of your home.
In this class, we will focus on:
-Learning proper form and terminology for indoor cycling
-Calculate your personal HR (heart rate) zones for your goals
-Aerobic base building
-Control of cadence, resistance and intensity through HR monitoring
-Training the body in the art of active rest.
It's a fun and upbeat way to spend a spare 30 minutes.
Recommended for class:
-Hard sole sneakers or cycling shoes
-16oz of water, minimum
-HR monitor or fitness watch or fitness tracker with built one built in
-Indoor bike
Starts mid August, see 'Teaching Schedule' for details*
Cycle Flow (30/30) ONLINE:
Love cycling? Need yoga? This 60 minute class is the BEST of both worlds! The first 30 minutes of class will be an indoor cycling class designed to safely and swiftly move the rider through several energy zones. Suited for all level riders, this short session promotes a personalized ride based on YOU. Newer riders can work on aerobic base building as the more seasoned riders focus on stamina and endurance. The last half of this 60 minute class is all about the post-ride yoga, designed specifically for the needs of cyclists. For greater detail about this portion of class, see the Cyclist's & Runner's Yoga class description below.
Recommended for Class:
-Hard sole sneakers or cycling shoes
-20 oz of water, minimum
-HR monitor or fitness watch or fitness tracker with built one built in
-Indoor bike
-Yoga Mat
-2 blocks, 1 strap
Starts mid August, see 'Teaching Schedule' for details*
Cyclist's & Runner's Yoga ONLINE:
This highly customized 60 minute class focuses on creating better balance in the cyclist & runner body. Tending to both over utilized & under active areas in these body types, we establish a better sense of balance to prevent injuries! A Fusion style class, we tap into the wisdom held within several yoga traditions such as Hatha, Yin, Pranayama & Slow Flow Vinyasa. This allows us to work on building strength in stagnation, practice release of muscle and mind, gain energy and relaxation through breath while building lung capacity and practicing intentional, flowing movements. As Justine's signature class, you can expect to learn a lot about the why behind the postures, learn to use props to customize the practice to you and have a lot of fun while listening to some sick tunes. Class is great for both pre and post riding or running!
NOTE: You DO NOT need to be a cyclist or a runner to enjoy & benefit from this class :)
Some areas of focus for class:
-Open your hips/ hip flexors
-Open your quads & hamstrings
-Open your calves & achilles
-Create ankle stability & strengthen the arches of your feet
-Release your low back
-Lengthen your side body & IT band
-Strengthen your core
-Open your chest & shoulders
-Increase your lung capacity!
Recommended for Class:
-20 oz of water, minimum
-Yoga Mat
-2 blocks, 1 strap
Yin Yoga ONLINE:
Yin is a cooling practice that gently stretches the more plastic-like layers of your body such as ligaments, tendons, fascia, joints and even bone! In this class, we will explore the Yin principles and benefits. Predominantly, a floor practice, we use props to support your body in different shapes, allowing your muscles to release. In doing so, these other areas of your body can receive the action of the posture. I highly recommend coupling this online class with some of your favorite essential oils!
*Who is this good for? Everyone! This is a very complimentary practice to anyone with an active lifestyle! Whether you participate heating building yoga practices, run, cycle, swim, dance, or maybe hold a fast paced and stressful job, this is for you. It is also wonderful for those who prefer to move slowly, spend time in postures and who may experience limited joint mobility. Hold times will hover around 3-5 minutes with variations. This class is open to all levels of practice.
Recommended for Class:
-Water or tea
-Yoga Mat
-2 blocks, 1 strap
-Throw blanket and/or pillow
-Essential oils
-Candles (don't forget to keep them out of reach and to blow them out after class!)
Yin-Yasa ONLINE
In this 60 minute class, we explore the intricate relationship between equal & opposite practices- moving, changing, heat building, pushing, pulling, striving YANG. Stillness, observance, cooling, releasing, accepting YIN. Your mind may be more challenged than you think. Your body will be more balanced than you can imagine. Relax. Release. Restore. This class is the definition of having #yogabrain. This is an open levels class.
Recommended for Class:
-Water or tea
-Yoga Mat
-2 blocks, 1 strap
-Throw blanket and/or pillow
-Essential oils
-Candles (don't forget to keep them out of reach and to blow them out after class!)
Free Yoga for Immunity 5 Part Series ONLINE
Join me once per month from November thru March for a FREE 75 minute yoga based workshop on Immune Support.
This series has been designed to offer you support through the mental, emotional & physical stresses of the times. Amongst everyday living stressors, we are entering into our first flu season during the COVID-19 pandemic. I believe in being proactive with my health rather that reactive, so I've compiled an arsenal of my personal best practices (serving me well for more than a decade) to share with you during this time.
Each session of this 5 part series will include:
-Yoga of varying styles depending on our focus for the month
-Pranayama (breathwork) of varying techniques supporting our monthly focus
-Easy & accessible holistic practices for you to enjoy at home in your everyday life including but not limited to recipes, teas/herbs & local resources.
-A brief conversation period for any Q&A, time for product, prop or recipe reviews and sharing local resources.
*All sessions are open to everyone of all levels
*Sessions will be held on Zoom (Info on TEACHING SCHEDULE page)
*Monthly session dates/times will be listed on my website, shared on fb & instagram @ThoustBodyKnoweth
*Have a personal question? Message me directly through the CONNECT section of my website
Like bikes? Don't ride often? This is the class for you! Beginner Biker is the perfect class to get started in a bite sized indoor cycling class from the comfort of your home.
In this class, we will focus on:
-Learning proper form and terminology for indoor cycling
-Calculate your personal HR (heart rate) zones for your goals
-Aerobic base building
-Control of cadence, resistance and intensity through HR monitoring
-Training the body in the art of active rest.
It's a fun and upbeat way to spend a spare 30 minutes.
Recommended for class:
-Hard sole sneakers or cycling shoes
-16oz of water, minimum
-HR monitor or fitness watch or fitness tracker with built one built in
-Indoor bike
Starts mid August, see 'Teaching Schedule' for details*
Cycle Flow (30/30) ONLINE:
Love cycling? Need yoga? This 60 minute class is the BEST of both worlds! The first 30 minutes of class will be an indoor cycling class designed to safely and swiftly move the rider through several energy zones. Suited for all level riders, this short session promotes a personalized ride based on YOU. Newer riders can work on aerobic base building as the more seasoned riders focus on stamina and endurance. The last half of this 60 minute class is all about the post-ride yoga, designed specifically for the needs of cyclists. For greater detail about this portion of class, see the Cyclist's & Runner's Yoga class description below.
Recommended for Class:
-Hard sole sneakers or cycling shoes
-20 oz of water, minimum
-HR monitor or fitness watch or fitness tracker with built one built in
-Indoor bike
-Yoga Mat
-2 blocks, 1 strap
Starts mid August, see 'Teaching Schedule' for details*
Cyclist's & Runner's Yoga ONLINE:
This highly customized 60 minute class focuses on creating better balance in the cyclist & runner body. Tending to both over utilized & under active areas in these body types, we establish a better sense of balance to prevent injuries! A Fusion style class, we tap into the wisdom held within several yoga traditions such as Hatha, Yin, Pranayama & Slow Flow Vinyasa. This allows us to work on building strength in stagnation, practice release of muscle and mind, gain energy and relaxation through breath while building lung capacity and practicing intentional, flowing movements. As Justine's signature class, you can expect to learn a lot about the why behind the postures, learn to use props to customize the practice to you and have a lot of fun while listening to some sick tunes. Class is great for both pre and post riding or running!
NOTE: You DO NOT need to be a cyclist or a runner to enjoy & benefit from this class :)
Some areas of focus for class:
-Open your hips/ hip flexors
-Open your quads & hamstrings
-Open your calves & achilles
-Create ankle stability & strengthen the arches of your feet
-Release your low back
-Lengthen your side body & IT band
-Strengthen your core
-Open your chest & shoulders
-Increase your lung capacity!
Recommended for Class:
-20 oz of water, minimum
-Yoga Mat
-2 blocks, 1 strap
Yin Yoga ONLINE:
Yin is a cooling practice that gently stretches the more plastic-like layers of your body such as ligaments, tendons, fascia, joints and even bone! In this class, we will explore the Yin principles and benefits. Predominantly, a floor practice, we use props to support your body in different shapes, allowing your muscles to release. In doing so, these other areas of your body can receive the action of the posture. I highly recommend coupling this online class with some of your favorite essential oils!
*Who is this good for? Everyone! This is a very complimentary practice to anyone with an active lifestyle! Whether you participate heating building yoga practices, run, cycle, swim, dance, or maybe hold a fast paced and stressful job, this is for you. It is also wonderful for those who prefer to move slowly, spend time in postures and who may experience limited joint mobility. Hold times will hover around 3-5 minutes with variations. This class is open to all levels of practice.
Recommended for Class:
-Water or tea
-Yoga Mat
-2 blocks, 1 strap
-Throw blanket and/or pillow
-Essential oils
-Candles (don't forget to keep them out of reach and to blow them out after class!)
Yin-Yasa ONLINE
In this 60 minute class, we explore the intricate relationship between equal & opposite practices- moving, changing, heat building, pushing, pulling, striving YANG. Stillness, observance, cooling, releasing, accepting YIN. Your mind may be more challenged than you think. Your body will be more balanced than you can imagine. Relax. Release. Restore. This class is the definition of having #yogabrain. This is an open levels class.
Recommended for Class:
-Water or tea
-Yoga Mat
-2 blocks, 1 strap
-Throw blanket and/or pillow
-Essential oils
-Candles (don't forget to keep them out of reach and to blow them out after class!)
Free Yoga for Immunity 5 Part Series ONLINE
Join me once per month from November thru March for a FREE 75 minute yoga based workshop on Immune Support.
This series has been designed to offer you support through the mental, emotional & physical stresses of the times. Amongst everyday living stressors, we are entering into our first flu season during the COVID-19 pandemic. I believe in being proactive with my health rather that reactive, so I've compiled an arsenal of my personal best practices (serving me well for more than a decade) to share with you during this time.
Each session of this 5 part series will include:
-Yoga of varying styles depending on our focus for the month
-Pranayama (breathwork) of varying techniques supporting our monthly focus
-Easy & accessible holistic practices for you to enjoy at home in your everyday life including but not limited to recipes, teas/herbs & local resources.
-A brief conversation period for any Q&A, time for product, prop or recipe reviews and sharing local resources.
*All sessions are open to everyone of all levels
*Sessions will be held on Zoom (Info on TEACHING SCHEDULE page)
*Monthly session dates/times will be listed on my website, shared on fb & instagram @ThoustBodyKnoweth
*Have a personal question? Message me directly through the CONNECT section of my website
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