April | Genesis
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Eclipse | Genesis
- 37 min
Equipment Needed
Class Focus: Superficial Front Line, Superficial Back Line, Forward folds, back bends, Sissy squat variations, dynamic movements, mobility
This Level 1 Myofascial Integrated Alignment Yoga class is designed to gently introduce you to postural alignment and mobility through fun transitions along the Superficial Front Line and Back Line. We focus on the synchronized activation and release of these myofascial groups through unique forward folds and back bends. Throughout the class, you will learn to subtly adjust your pelvis through anterior and posterior tilts, enhancing the relationship between your hamstrings and lower back. We explore a variety of basic poses that build foundational strength and flexibility in both the lower and upper body. The class also includes introductory dynamic transitions and arm balances to train new movement modalites and prepare you for more advanced classes in this series.
The Superficial Front Line (SFL) is a continuous myofascial connection that spans the entire front side of the body, extending from the tops of the toes, running up the front of the legs, along the torso, and ultimately reaching around to the sides of the skull. In terms of posture, the primary role of the SFL is to maintain balance in conjunction with the Superficial Back Line (SBL) and to facilitate the elevation of the pelvis, rib cage, neck, and head. In terms of movement, the SFL is responsible for creating flexion in the upper body and hip region, causing a forward bending motion, as well as promoting the extension of the leg at the knee joint and the bending of the foot in a direction toward the nose, a movement known as dorsiflexion.
The Superficial Back Line (SBL) is a continuous tensile myofascial structure that originates at the underside of the foot and extends along the entire back side of the body, continuing up and over the head, ending at the forehead. The primary function of SBL is to promote extension in the body. It plays a crucial role in erecting and maintaining an upright posture. It provides essential strength for overall bodily support while posturally counterbalancing the superficial front line. This myofascial connection essentially acts as a structural support system, contributing to the body’s ability to stand tall and maintain an upright position.
Playlist
Cyclone | Genesis
- 31 min
Equipment Needed
Class Focus: Spiral Line, Obliques, TFL, IT Band, Adductors, Side Crow
This Level 1 Myofascial Integrated Alignment Yoga class is tailored to explore the spiral line, focusing on twists and rotational movements that enhance mobility and flexibility. We begin by targeting key muscle groups such as the obliques, tensor fasciae latae (TFL), iliotibial (IT) band, and adductors—integral components of the spiral line. Through mulitfacited twists and rotational exercises, we will learn to activate and stretch these areas, promoting better alignment and movement efficiency. The class also introduces the basics of the side crow pose, providing a practical application of the spiral line’s function in balance and stability. This class is perfect for improving your body’s rotational capabilities, preparing you for more complex movements.
The Spiral Line is a myofascial structure that forms a continuous loop encircling the body in two opposing circles, one on each side. It originates from the sides of the back of the head, crosses the thoracic spine to the opposite shoulder, encircles the chest, crosses the navel, and descends to the hip. From there, it follows a path down the front thigh, looping around the outer edge of the foot before ascending along the outer thigh to the rear of the ischium, where it merges into the erector spinae fascia. This double-looped structure provides essential stability to the body in all planes, connecting the foot with the pelvis and playing a crucial role in postural regulation and balance during various movements and influencing knee alignment during activities like walking.
Playlist
Pioneer | Genesis
- 32 min
Equipment Needed
Class Focus: Functional Lines, Arm Lines, Shoulder Mobility, Hip Mobility, Dynamic Rotational Movements, Baby Crow
This Level 1 Myofascial Integrated Alignment Yoga class is designed to enhance mobility and build foundational strength, focusing on both the functional lines and arm lines. The class begins with exercises to improve shoulder mobility, targeting the arm lines and strengthening the pectoralis major muscles. We explore various hand positions to diversify stress and build resilience in the arms, laying the groundwork for future arm balances. Following this, we shift focus to enhancing hip mobility through targeted exercises that promote flexibility and strength. We will also get the chance to practice Baby Crow and experiment with fun, unique transitions.
The Functional Lines consists of three distinct components: the front, back, and ipsilateral lines, each supporting different aspects of movement. The front functional line links the chest’s pectoralis major across the body to the opposite hip’s adductors, facilitating forward and cross-body actions. The back functional line connects the latissimus dorsi on one side, across the lower back through the thoracolumbar fascia, to the opposite side’s gluteus maximus and hamstring, aiding in backward and lifting movements. The ipsilateral line runs along the same side from the shoulder to the hip, crucial for lateral movements and enhancing stability during side-bending or twisting. Together, these lines enable a comprehensive range of dynamic movements and stability across various planes of motion.
The Arm Lines denote four distinct myofascial meridians that traverse from the axial skeleton through various planes within the shoulder, extending along all sides of the arm and reaching the hand. These lines feature a network of cross-over structures facilitating the high mobility of the arms, whereas the legs prioritize stability. The terminology of these arm lines derives from their intersections with the shoulder. They seamlessly integrate with other fascial lines throughout the body, enabling the arms to perform various movements, including pushing, pulling, rotations, and intricate manipulations, essential for executing advanced movements with precision and coordination.
Playlist
Chasm | Genesis
- 34 min
Equipment Needed
Class Focus: Deep Front Line, Hip Flexors, Adductors, Tibialis Posterior Muscle.
This MIA Level 1 yoga class focuses on enhancing compression strength and flexibility through the hip flexors and adductor muscles through core compression drills combined with cross body hip adduction. This class flows through deep lounge variations, adding in polyarticular movements to facilitate glide and increase range of motion while also adding focus to deeper stabilizing muscles like the transverse abdominis and tibialis posterior. These targeted exercises enhance muscle tone and stability, which is essential for postural balance.
The deep front line is a complex myofascial structure that serves as the body’s myofascial “core,” starting from under the foot, traveling up the back leg, passing behind the knee, and continuing through the inner thigh, then branching into the hip, pelvis, and lumbar vertebrae. It extends through the chest, branching into the thoracic viscera, and reaches the base of the skull. Unlike a simple line, it’s three-dimensional and envelops stabilizing leg muscles, influences the hip joint and walking rhythm, bridges the neuromotor chassis and chest cavity organs, and provides counterbalance in the neck for posture and alignment.
Note: Please consult your healthcare provider before starting any new exercise program, especially if you have any pre-existing medical conditions or injuries. Listen to your body throughout the practice and modify poses to ensure a safe and enjoyable experience.
Playlist
Atomic | Genesis
- 32 min
Equipment Needed
Class Focus: Lateral Line, Side Bends, Abdominal Obliques, TFL
This Level 1 Myofascial Integrated Alignment yoga class introduces lateral line activation to improve mobility, coordination, and postural awareness. Through side bends and controlled movements, we engage the abdominal obliques, intercostals, tensor fascia lata, and fibularis longus to create balanced lateral support. Internal rotation of the arms helps release tension in the latissimus dorsi, encouraging greater elongation through the side body. This class focuses on foundational strength, joint mobility, and breath awareness, making it an excellent starting point for developing lateral line function.
The Lateral Line is a myofascial structure that outlines both sides of the body, extending from the center of the foot outward and along the outer aspect of the leg and thigh. It traverses the sides of the torso in a zigzag pattern to connect near the ear. The primary role of the lateral line in posture is to maintain balance between the front and rear of the body and between the left and right sides. It also plays a critical role in regulating forces transmitted from other myofascial structures, such as the superficial front and back lines, the arm lines, and the spiral line. The lateral line contributes to stabilizing the torso with the legs and assists in coordinating movements. Additionally, it facilitates side bending, raises the hips, and counteracts rotations and flexions on the opposite side, contributing to overall body stability and controlled movement.
Playlist
Phantom | Genesis
- 33 min
Equipment Needed
Class Focus: Superficial Front Line, Superficial Back Line, segmented spinal movements, core stability, upper body strength, hamstrings, balance postures.
This Level 1 Myofascial Integrated Alignment Yoga class focuses on building core stability and enhancing upper body strength, utilizing exercises that engage both the Superficial Front Line and Superficial Back Line. We will practice forward folds and back bends, emphasizing segmented spinal movements to improve flexibility and control. The class also concentrates on stretching the hamstrings and strengthening the quadriceps, which are essential for balance and effective in facilitating fluid transitions. Core engagement is a central aspect of the class, helping to stabilize and support the body throughout various poses. This class focuses on basic balance postures, making it ideal for beginners seeking to develop foundational strength and flexibility.
The Superficial Front Line (SFL) is a continuous myofascial connection that spans the entire front side of the body, extending from the tops of the toes, running up the front of the legs, along the torso, and ultimately reaching around to the sides of the skull. In terms of posture, the primary role of the SFL is to maintain balance in conjunction with the Superficial Back Line (SBL) and to facilitate the elevation of the pelvis, rib cage, neck, and head. In terms of movement, the SFL is responsible for creating flexion in the upper body and hip region, causing a forward bending motion, as well as promoting the extension of the leg at the knee joint and the bending of the foot in a direction toward the nose, a movement known as dorsiflexion.
The Superficial Back Line (SBL) is a continuous tensile myofascial structure that originates at the underside of the foot and extends along the entire back side of the body, continuing up and over the head, ending at the forehead. The primary function of SBL is to promote extension in the body. It plays a crucial role in erecting and maintaining an upright posture. It provides essential strength for overall bodily support while posturally counterbalancing the superficial front line. This myofascial connection essentially acts as a structural support system, contributing to the body’s ability to stand tall and maintain an upright position.
Playlist
Apollo | Genesis
- 35 min
Equipment Needed
Class Focus: Functional Lines, Deep Front Lines, Hip Openers, Adductors, Hip Flexors, Mobility
This level 1 Myofascial Integrated Yoga class focus on the functional lines and deep front lines. The functional line contains many of our larger muscles essential for movement, such as the glutes, pectoralis major, latissimus dorsi, and vastus lateralis muscles while the deep front line helps to create stability. Together these lines support each other through strength, stability, and dynamic movement. The DFL and FL also has muscle that are antagonistically paired such as the psoas major and glutes. This class explores many deep mobility movements and prepares you for more dynamic transitions explored in the more difficult levels in this series.
The Deep Front line serves as the body’s myofascial “core,” and supports and stabilizes the body’s structure. Starting from the feet with the short toe flexors, it ascends through the tibialis anterior along the shin, includes deeper thigh muscles like the adductors and the psoas, and incorporates the pelvic floor and diaphragm. It continues up to the neck’s deep cervical flexors. Essential for maintaining posture and balance, the DFL is integral to core stability, efficient movement, and integrating the body’s parts, which is especially beneficial in practices like yoga for improving stability and reducing injury risk.
The functional line in myofascial anatomy consists of three distinct components: the front, back, and ipsilateral lines, each supporting different aspects of movement. The front functional line links the chest’s pectoralis major across the body to the opposite hip’s adductors, facilitating forward and cross-body actions. The back functional line connects the latissimus dorsi on one side, across the lower back through the thoracolumbar fascia, to the opposite side’s gluteus maximus and hamstring, aiding in backward and lifting movements. The ipsilateral line runs along the same side from the shoulder to the hip, crucial for lateral movements and enhancing stability during side-bending or twisting. Together, these lines enable a comprehensive range of dynamic movements and stability across various planes of motion.
Playlist
Vortex | Genesis
- 31 min
Equipment Needed
Class Focus: Spiral Line, Twists, Core, Oblique Muscles, Rhomboids, Serratus
This Level 1 Myofascial Integrated Alignment yoga class explores the spiral line with a focus on how the serratus anterior and rhomboid muscles influence shoulder mobility. We use rotational and counter-rotational movements to develop balanced strength and flexibility, incorporating gentle binds to enhance stretch sensation and range of motion. Contralateral stretches and dynamic rotations support fluid movement, while targeted work on the fibularis longus, tibialis anterior, and IT band helps refine lower-body integration and improve gait mechanics.
The Spiral Line is a myofascial structure that forms a continuous loop encircling the body in two opposing circles, one on each side. It originates from the sides of the back of the head, crosses the thoracic spine to the opposite shoulder, encircles the chest, crosses the navel, and descends to the hip. From there, it follows a path down the front thigh, looping around the outer edge of the foot before ascending along the outer thigh to the rear of the ischium, where it merges into the erector spinae fascia. This double-looped structure provides essential stability to the body in all planes, connecting the foot with the pelvis and playing a crucial role in postural regulation and balance during various movements and influencing knee alignment during activities like walking.
Playlist
Buddha | Genesis
- 35 min
Equipment Needed
Class Focus: Superficial Front Line, Superficial Back Line, Arm Lines, Forward Folds, Back Bends, Shoulder Mobility, Shoulder Mobility, Baby Crow Pose
This MIA Level 1 Yoga Class focuses on enhancing shoulder mobility through fluid rotational movements, while promoting forward folding and backbending to create a smooth continuous flow.
The Superficial Front Line (SFL) is a continuous myofascial connection that spans the entire front side of the body, extending from the tops of the toes, running up the front of the legs, along the torso, and ultimately reaching around to the sides of the skull. In terms of posture, the primary role of the SFL is to maintain balance in conjunction with the Superficial Back Line (SBL) and to facilitate the elevation of the pelvis, rib cage, neck, and head. In terms of movement, the SFL is responsible for creating flexion in the upper body and hip region, causing a forward bending motion, as well as promoting the extension of the leg at the knee joint and the bending of the foot in a direction toward the nose, a movement known as dorsiflexion.
The Superficial Back Line (SBL) is a continuous tensile myofascial structure that originates at the underside of the foot and extends along the entire back side of the body, continuing up and over the head, ending at the forehead. The primary function of SBL is to promote extension in the body. It plays a crucial role in erecting and maintaining an upright posture. It provides essential strength for overall bodily support while posturally counterbalancing the superficial front line. This myofascial connection essentially acts as a structural support system, contributing to the body’s ability to stand tall and maintain an upright position.
The Arm Lines (AL) denote four distinct myofascial meridians that traverse from the axial skeleton through various planes within the shoulder, extending along all sides of the arm and reaching the hand. These lines feature a network of cross-over structures facilitating the high mobility of the arms, whereas the legs prioritize stability. The terminology of these arm lines derives from their intersections with the shoulder. They seamlessly integrate with other fascial lines throughout the body, enabling the arms to perform various movements, including pushing, pulling, rotations, and intricate manipulations, essential for executing advanced movements with precision and coordination.
Note: Please consult your healthcare provider before starting any new exercise program, especially if you have any pre-existing medical conditions or injuries. Listen to your body throughout the practice and modify poses to ensure a safe and enjoyable experience.
Playlist
Expansion | Genesis
- 35 min
Equipment Needed
Class Focus: Deep Front Line, Lateral Line, Hip Flexors, Adductors, Side Bends, Front and Middle Splits Preparation.
This Level 1 MIA yoga class progresses toward front and middle splits and deep side bends. It utilizes oblique contractions and hip abduction combined with hip flexion exercises to enhance differential movement between the quadratus lumborum and psoas major. Doing so creates more range of motion through the front and side planes. Both the DFL and LL are vital in stabilization and opening up into these synergistic lines which prepares us for many advanced asanas.
The deep front line is a complex myofascial structure that serves as the body’s myofascial “core,” starting from under the foot, traveling up the back leg, passing behind the knee, and continuing through the inner thigh, then branching into the hip, pelvis, and lumbar vertebrae. It extends through the chest, branching into the thoracic viscera, and reaches the base of the skull. Unlike a simple line, it’s three-dimensional and envelops stabilizing leg muscles, influences the hip joint and walking rhythm, bridges the neuromotor chassis and chest cavity organs, and provides counterbalance in the neck for posture and alignment.
The lateral line is a myofascial structure that outlines both sides of the body, extending from the center of the foot outward and along the outer aspect of the leg and thigh. It traverses the sides of the torso in a zigzag pattern to connect near the ear. The primary role of the lateral line in posture is to maintain balance between the front and rear of the body and between the left and right sides. It also plays a critical role in regulating forces transmitted from other myofascial structures, such as the superficial front and back lines, the arm lines, and the spiral line. The lateral line contributes to stabilizing the torso with the legs and assists in coordinating movements. Additionally, it facilitates side bending, raises the hips, and counteracts rotations and flexions on the opposite side, contributing to overall body stability and controlled movement.
Note: Please consult your healthcare provider before starting any new exercise program, especially if you have any pre-existing medical conditions or injuries. Listen to your body throughout the practice and modify poses to ensure a safe and enjoyable experience.
Playlist
Voltage | Genesis
- 32 min
Equipment Needed
Class Focus: Functional Line, Pectoralis Major, Latisimus Dorsi, Quadriceps, Core, Dynamic Transitions,
This Level 1 Myofascial Integrated Alignment yoga class explores the three functional lines—front, back, and ipsilateral—focusing on their dynamic, strength, and mobility functions. In this class, we dive into hip mobility, controlled transitions, and upper body strength, along with targeted core, glute, and quad work. Through contralateral rotational movements, we strengthen the large muscles that define these functional lines, enhancing your ability to move with power and control.
The Functional Lines consists of three distinct components: the front, back, and ipsilateral lines, each supporting different aspects of movement. The front functional line links the chest’s pectoralis major across the body to the opposite hip’s adductors, facilitating forward and cross-body actions. The back functional line connects the latissimus dorsi on one side, across the lower back through the thoracolumbar fascia, to the opposite side’s gluteus maximus and hamstring, aiding in backward and lifting movements. The ipsilateral line runs along the same side from the shoulder to the hip, crucial for lateral movements and enhancing stability during side-bending or twisting. Together, these lines enable a comprehensive range of dynamic movements and stability across various planes of motion.
Playlist
Revolution | Genesis
- 35 min
Equipment Needed
Class Focus: Spiral Line, Twists
This MIA Level 1 Yoga Class focuses on the lower aspect of the Spiral Line, with particular attention to the intricate relationship between the fibularis longus and tibialis anterior muscles which creates the stirrup of fascia that runs under the foot. We tune these muscles through inversion, eversion, and internal and external rotations to enhance balance and stability in the legs.
This class also emphasizes full body twisting, facilitating release of tension while creating countralateral strength. Opposing engagement with the serratus anterior and rhomboid muscles through protraction and retraction aids in opening the spiral line and their function to rotational movement through the obliques.
The Spiral Line is a myofascial structure that forms a continuous loop encircling the body in two opposing circles, one on each side. It originates from the sides of the back of the head, crosses the thoracic spine to the opposite shoulder, encircles the chest, crosses the navel, and descends to the hip. From there, it follows a path down the front thigh, looping around the outer edge of the foot before ascending along the outer thigh to the rear of the ischium, where it merges into the erector spinae fascia. This double-looped structure provides essential stability to the body in all planes, connecting the foot with the pelvis and playing a crucial role in postural regulation and balance� as well as influencing knee alignment during activities like walking.
Note: Please consult your healthcare provider before starting any new exercise program, especially if you have any pre-existing medical conditions or injuries. Listen to your body throughout the practice and modify poses to ensure a safe and enjoyable experience.
Playlist
Relucent | Genesis
- 39 min
Equipment Needed
Class Focus: Arm Lines, Shoulder Mobility, Upper Body Strength
This Level 1 MIA Yoga Class emphasizes shoulder, elbow, and wrist mobility, exploring full range of motion through internal and external rotations, elevation and depression of the shoulders, protraction and retraction, flexion and extension, as well as articular rotation. This class approach to these motions not only enhances mobility and strength but also exerts a profound influence on the tension pathways throughout the entire body.
The practice highlights the arm lines’ interconnectedness with the pectoralis major and latissimus dorsi muscles, serving as conduits between the arms and the broader physique. As we navigate through thoughtful sequences and postures, integration among the arm lines ensues, promoting holistic alignment and balance.
The Arm Lines denote four distinct myofascial meridians that traverse from the axial skeleton through various planes within the shoulder, extending along all sides of the arm and reaching the hand. These lines feature a network of cross-over structures facilitating the high mobility of the arms, whereas the legs prioritize stability. The terminology of these arm lines derives from their intersections with the shoulder. They seamlessly integrate with other fascial lines throughout the body, enabling the arms to perform various movements, including pushing, pulling, rotations, and intricate manipulations, essential for executing advanced movements with precision and coordination.
Note: Please consult your healthcare provider before starting any new exercise program, especially if you have any pre-existing medical conditions or injuries. Listen to your body throughout the practice, and modify poses as needed to ensure a safe and enjoyable experience.
Playlist
Superego | Genesis
- 38 min
Equipment Needed
Class Focus: Superficial Front Line, Superficial Back Line, Spinal Flexion and Extension, Quad Stretches, Core Work
This MIA Level 1 yoga class centers on the equilibrium between spinal flexion and extension. The practice combines quad stretches with strengthening drills, core work, and backbends, to prepare for sissy squats and pistol squat variations.
The Superficial Front Line (SFL) is a continuous myofascial connection that spans the entire front side of the body, extending from the tops of the toes, running up the front of the legs, along the torso, and ultimately reaching around to the sides of the skull. In terms of posture, the primary role of the SFL is to maintain balance in conjunction with the Superficial Back Line (SBL) and to facilitate the elevation of the pelvis, rib cage, neck, and head. In terms of movement, the SFL is responsible for creating flexion in the upper body and hip region, causing a forward bending motion, as well as promoting the extension of the leg at the knee joint and the bending of the foot in a direction toward the nose, a movement known as dorsiflexion.
The Superficial Back Line (SBL) is a continuous tensile myofascial structure that originates at the underside of the foot and extends along the entire back side of the body, continuing up and over the head, ending at the forehead. The primary function of SBL is to promote extension in the body. It plays a crucial role in erecting and maintaining an upright posture. It provides essential strength for overall bodily support while posturally counterbalancing the superficial front line. This myofascial connection essentially acts as a structural support system, contributing to the body’s ability to stand tall and maintain an upright position.
Note: Please consult your healthcare provider before starting any new exercise program, especially if you have any pre-existing medical conditions or injuries. Listen to your body throughout the practice and modify poses to ensure a safe and enjoyable experience.
Playlist
Gravity | Genesis
- 30 min
Equipment Needed
Class Focus: Lateral Line, Functional Line, Side Bends, Hip Openers
This Level 1 MIA yoga class delves into lateral movements while incorporating hip-opening postures and dynamic transitions from ipsilateral to contralateral positions. These movements target key muscles, including the Tensor Fasciae Latae (TFL), Iliotibial Band (ITB), Gluteus muscles, and obliques. The result is an increase in your range of motion and stability from the activation and conditioning of the Lateral Line and Functional Line.
The Lateral Line is a myofascial structure that outlines both sides of the body, extending from the center of the foot outward and along the outer aspect of the leg and thigh. It traverses the sides of the torso in a zigzag pattern to connect near the ear. The primary role of the lateral line in posture is to maintain balance between the front and rear of the body and between the left and right sides. It also plays a critical role in regulating forces transmitted from other myofascial structures, such as the superficial front and back lines, the arm lines, and the spiral line. The lateral line contributes to stabilizing the torso with the legs and assists in coordinating movements. Additionally, it facilitates side bending, raises the hips, and counteracts rotations and flexions on the opposite side, contributing to overall body stability and controlled movement.
The Functional Lines consist of three myofascial meridians originating from the arm lines and extending across the torso towards the opposite outer side of the pelvis and legs, creating an X-shaped pattern on both the front and back of the body as well as extending down the lateral sides of the body to the inside of the knee. The primary muscles in this group significantly affect hip mobility, contralateral stabilization, counterbalancing, or generating power from the opposite side, such as throwing a ball or a tennis player’s backhand stroke.
Note: Please consult your healthcare provider before starting any new exercise program, especially if you have any pre-existing medical conditions or injuries. Listen to your body throughout the practice and modify poses to ensure a safe and enjoyable experience.
Playlist
Whirlwind | Genesis
- 32 min
Equipment Needed
Class Focus: Spiral Line, Deep Twists, Active Twists, Internal and External Obliques, Cross-Body Adduction Poses
This MIA Level 1 yoga class journeys through deep twists, focusing on active twisting to strengthen the internal and external obliques. Our exploration transcends the core as we delve into comprehensive full-body twisting sequences, facilitating the propagation of kinetic energy throughout the lower extremities. Within this practice, we activate a multitude of cross-body adduction postures to selectively engage agonistic musculature while promoting elongation along the lower myofascial continuum of the spiral line.
The Spiral Line is a myofascial structure that forms a continuous loop encircling the body in two opposing circles, one on each side. It originates from the sides of the back of the head, crosses the thoracic spine to the opposite shoulder, encircles the chest, crosses the navel, and descends to the hip. From there, it follows a path down the front thigh, looping around the outer edge of the foot before ascending along the outer thigh to the rear of the ischium, where it merges into the erector spinae fascia. This double-looped structure provides essential stability to the body in all planes, connecting the foot with the pelvis and playing a crucial role in postural regulation and balance during various movements and influencing knee alignment during activities like walking.
Note: Please consult your healthcare provider before starting any new exercise program, especially if you have any pre-existing medical conditions or injuries. Listen to your body throughout the practice and modify poses to ensure a safe and enjoyable experience.
Class Playlist
Phoenix | Genesis
- 31 min
Equipment Needed
Class Focus: Functional Line, External Hip Openers, Shoulder Mobility
This Level 1, MIA yoga class focuses on hip mobility with an emphasis on external rotation in hip flexion. We’ll modify and tune postures through figure four variation, pigeon, double pigeon, and 90/90 variations, as well as modified wild thing and warrior poses. We move deeper into the outer gluteus muscles, tensor fascia latte, and adductors to facilitate dynamic movement and increased range of motion through the functional line. We’ll also tune the latissimus dorsi muscle with external arm rotation during overhead flexion. This movement pattern helps open the shoulders and prepare the body for future handstands.
The functional lines consist of three myofascial meridians originating from the arm lines and extending across the torso towards the opposite outer side of the pelvis and legs, creating an X-shaped pattern on both the front and back of the body as well as extending down the lateral sides of the body to the inside of the knee. The primary muscles in this group significantly affect hip mobility, contralateral stabilization, counterbalancing, or generating power from the opposite side, such as throwing a ball or a tennis player’s backhand stroke.
Note: Please consult your healthcare provider before starting any new exercise program, especially if you have any pre-existing medical conditions or injuries. Listen to your body throughout the practice and modify poses to ensure a safe and enjoyable experience.
Playlist
Obsidian | Genesis
- 32 min
Equipment Needed
Class Focus: Lateral Line, Side Bends, Sundial Pose (Suryayantrasana)
This MIA Level 1 yoga class focuses on side-bending through monoarticular and polyarticular movements that engage and lengthen the intercostal muscles and lateral obliques to increase lateral flexion and side-to-side balance. We incorporate Ganesha mudra, a hand gesture that facilitates internal rotation when the arm is in upward flexion to help ‘detune’ the latissimus dorsi muscle, allowing for precise targeting of the deeper intercostal muscles within the Lateral Line, aiding with deeper side bends and postural balance.
The lateral line is a myofascial structure that outlines both sides of the body, extending from the center of the foot outward and along the outer aspect of the leg and thigh. It traverses the sides of the torso in a zigzag pattern to connect near the ear. The primary role of the lateral line in posture is to maintain balance between the front and rear of the body and between the left and right sides. It also plays a critical role in regulating forces transmitted from other myofascial structures, such as the superficial front and back lines, the arm lines, and the spiral line. The lateral line contributes to stabilizing the torso with the legs and assists in coordinating movements. Additionally, it facilitates side bending, raises the hips, and counteracts rotations and flexions on the opposite side, contributing to overall body stability and controlled movement.
Note: Please consult your healthcare provider before starting any new exercise program, especially if you have any pre-existing medical conditions or injuries. Listen to your body throughout the practice and modify poses to ensure a safe and enjoyable experience.
Playlist
Unfolding | Genesis
- 31 min
Equipment Needed
Class Focus: Superficial Front Line, Superficial Back Line, Forward folds, backbends, Camel pose, Rabbit pose, deep spinal flexion and extension.
This level 1 MIA yoga class focuses on the superficial front line and back line. We explore deep spinal flexion through postures like rabbit pose, countered with spinal extension, utilizing postures such as camel pose. Through our warm-up, we explore moving between these shapes, migrating back and forth to create more spinal pliability and balance opposing tensions. Our heat building sequence is dynamic and pulls us through many different orientations on the mat, adding a fun and unique flow into the sequence, as well as getting to play around with crow pose and possible transitions into chaturanga, which we’ll build upon in our Nexus and Apex level classes.
The Superficial Front Line (SFL) is a continuous myofascial connection that spans the entire front side of the body, extending from the tops of the toes, running up the front of the legs, along the torso, and ultimately reaching around to the sides of the skull. In terms of posture, the primary role of the SFL is to maintain balance in conjunction with the Superficial Back Line (SBL) and to facilitate the elevation of the pelvis, rib cage, neck, and head. In terms of movement, the SFL is responsible for creating flexion in the upper body and hip region, causing a forward bending motion, as well as promoting the extension of the leg at the knee joint and the bending of the foot in a direction toward the nose, a movement known as dorsiflexion.
The Superficial Back Line (SBL) is a continuous tensile myofascial structure that originates at the underside of the foot and extends along the entire back side of the body, continuing up and over the head, ending at the forehead. The primary function of SBL is to promote extension in the body. It plays a crucial role in erecting and maintaining an upright posture. It provides essential strength for overall bodily support while posturally counterbalancing the superficial front line. This myofascial connection essentially acts as a structural support system, contributing to the body’s ability to stand tall and maintain an upright position.
Note: Please consult your healthcare provider before starting any new exercise program, especially if you have any pre-existing medical conditions or injuries. Listen to your body throughout the practice and modify poses to ensure a safe and enjoyable experience.
Playlist
Ember | Genesis
- 34 min
Equipment Needed
- Yoga mat
- Strap
Class Focus: Deep Front Line, Adductors, Psoas, Hip Mobility, Goddess
This level 1 MIA yoga class takes a deep dive into the deep front line and hip mobility. We focus on opening the adductors and psoas through poses like goddess and deep lunges. We add some side bends into the mix to lengthen the quadratus lumboreum muscles which neighbors our psoas muscles. Adding movement through splits, adduction and side bends creates glide between the muscle and helps increase range of motion in all these synergistic areas. This class brings some fun challenge with binds and balance poses.
The Deep Front line is a complex myofascial structure that serves as the body’s myofascial “core,” starting from under the foot, traveling up the back leg, passing behind the knee, and continuing through the inner thigh, then branching into the hip, pelvis, and lumbar vertebrae. It extends through the chest, branching into the thoracic viscera, and reaches the base of the skull. Unlike a simple line, it’s three-dimensional and envelops stabilizing leg muscles, influences the hip joint and walking rhythm, bridges the neuromotor chassis and chest cavity organs, and provides counterbalance in the neck for posture and alignment.
Note: Please consult your healthcare provider before starting any new exercise program, especially if you have any pre-existing medical conditions or injuries. Listen to your body throughout the practice and modify poses to ensure a safe and enjoyable experience.
Playlist
Enigma | Genesis
- 31 min
Equipment Needed
Class Focus: Spiral Line, Lateral Line, Side Bends, Twists, Abdominal Obliques
This level 1 MIA yoga class focuses on twists and side bends through the spiral and lateral lines. These two lines share many of the same muscles and fascial connections, but in different lines of tensions. Either ipsalateral (same side) tension for the lateral line, or contralateral (moving from one side to the other) for the spiral line. The tension of the lines in the legs also change based on the direction we apply tension. This class focuses on increasing movement and glide as well as strength and function through these two synergistic lines.
The Spiral Line is a myofascial structure that forms a continuous loop encircling the body in two opposing circles, one on each side. It originates from the sides of the back of the head, crosses the thoracic spine to the opposite shoulder, encircles the chest, crosses the navel, and descends to the hip. From there, it follows a path down the front thigh, looping around the outer edge of the foot before ascending along the outer thigh to the rear of the ischium, where it merges into the erector spinae fascia. This double-looped structure provides essential stability to the body in all planes, connecting the foot with the pelvis and playing a crucial role in postural regulation and balance during various movements and influencing knee alignment during activities like walking.
The Lateral Line is a myofascial structure that outlines both sides of the body, extending from the center of the foot outward and along the outer aspect of the leg and thigh. It traverses the sides of the torso in a zigzag pattern to connect near the ear. The primary role of the lateral line in posture is to maintain balance between the front and rear of the body and between the left and right sides. It also plays a critical role in regulating forces transmitted from other myofascial structures, such as the superficial front and back lines, the arm lines, and the spiral line. The lateral line contributes to stabilizing the torso with the legs and assists in coordinating movements. Additionally, it facilitates side bending, raises the hips, and counteracts rotations and flexions on the opposite side, contributing to overall body stability and controlled movement.
Playlist
Phosphorus | Genesis
- 33 min
Equipment Needed
Class Focus: Functional Line, Hip Mobility, Hip Flexors
This Level 1 MIA yoga class focuses heavily on hip mobility as we work through passive and active stretches, articular leg rotations, internal and external rotation to increase strength, function, and range of motion. We combine these movements with asymmetrical lunges, active twist, and contralateral activation of the pectoralis major and latissimus dorsi muscles.
The functional lines consist of three myofascial meridians originating from the arm lines and extending across the torso towards the opposite outer side of the pelvis and legs. This creates an X-shaped pattern on both the front and back of the body as well as extending down the lateral sides of the body to the inside of the knee. The primary muscles in this group significantly affect hip mobility, contralateral stabilization, counterbalancing, or generating power from the opposite side, such as throwing a ball or a tennis player’s backhand stroke.�
Note: Please consult your healthcare provider before starting any new exercise program, especially if you have any pre-existing medical conditions or injuries. Listen to your body throughout the practice and modify poses to ensure a safe and enjoyable experience.
Playlist
Resistor | Genesis
- 32 min
Equipment Needed
Class Focus: Superficial Front Line, Superficial Back Line, Forward Folds, Backbends, Asymmetrical Back Bends, Quad Strength.
This Level 1 MIA yoga class emphasizes polyarticular backbends such as Camel Pose and polyarticular forward folds like Plow Pose, incorporating dynamic and static approaches. These poses are designed to enhance your spinal flexibility and overall body alignment. Poses like Vygrasana and Chapasana variations are integral to our practice, engaging the SFL and SBL to promote a harmonious balance of muscle engagement and release. These poses prepare the body for deeper back bends.
The Superficial Front Line (SFL) is a continuous myofascial connection that spans the entire front side of the body, extending from the tops of the toes, running up the front of the legs, along the torso, and ultimately reaching around to the sides of the skull. In terms of posture, the primary role of the SFL is to maintain balance in conjunction with the Superficial Back Line (SBL) and to facilitate the elevation of the pelvis, rib cage, neck, and head. In terms of movement, the SFL is responsible for creating flexion in the upper body and hip region, causing a forward bending motion, as well as promoting the extension of the leg at the knee joint and the bending of the foot in a direction toward the nose, a movement known as dorsiflexion.
The Superficial Back Line (SBL) is a continuous tensile myofascial structure that originates at the underside of the foot and extends along the entire back side of the body, continuing up and over the head, ending at the forehead. The primary function of SBL is to promote extension in the body. It plays a crucial role in erecting and maintaining an upright posture. It provides essential strength for overall bodily support while posturally counterbalancing the superficial front line. This myofascial connection essentially acts as a structural support system, contributing to the body’s ability to stand tall and maintain an upright position.
Note: Please consult your healthcare provider before starting any new exercise program, especially if you have any pre-existing medical conditions or injuries. Listen to your body throughout the practice and modify poses to ensure a safe and enjoyable experience.
Playlist
Mountain | Genesis
- 33 min
Equipment Needed
Class Focus: Deep Front Line, Lateral Line, Side Bends, Abdominal Obliques, Adductors, Hip Flexor Muscles
This Level 1 Myofascial Integrated Alignment Yoga class focuses on the deep front lines and lateral lines with a strong emphasis on hip adduction and lateral flexion. We explore the relationship between the crura of the diaphragm and the psoas by adding various movement patterns while holding uddiyana bandha, such as hip flexion and extension. The class incorporates elements of balance with lateral flexion to emphasize stability through the transverse abdominis and oblique muscles.
The Deep Front line serves as the body’s myofascial “core,” and supports and stabilizes the body’s structure. Starting from the feet with the short toe flexors, it ascends through the tibialis anterior along the shin, includes deeper thigh muscles like the adductors and the psoas, and incorporates the pelvic floor and diaphragm. It continues up to the neck’s deep cervical flexors. Essential for maintaining posture and balance, the DFL is integral to core stability, efficient movement, and integrating the body’s parts, which is especially beneficial in practices like yoga for improving stability and reducing injury risk.
Playlist
Fire | Genesis
- 33 min
Equipment Needed
- Yoga mat
- Blocks
Class Focus: Functional Line, Gluteus Maximus, Quadriceps Muscles, Pectoralis Major, Dynamic Movement, Hip Mobility
This Level 1 Myofascial Integrated Alignment yoga class emphasizes the Functional Line, targeting strength in dynamic muscles like the glutes, quadriceps, and pectoralis major. You’ll engage in hip mobility work that demands strength, stability, and precise control, paired with slow and dynamic movements. While this class does not include arm balances, it delivers plenty of challenges to test your limits.
The Functional Lines consist of three distinct components: the front, back, and ipsilateral lines, each supporting different aspects of movement. The front functional line links the chest’s pectoralis major across the body to the opposite hip’s adductors, facilitating forward and cross-body actions. The back functional line connects the latissimus dorsi on one side, across the lower back through the thoracolumbar fascia, to the opposite side’s gluteus maximus and hamstring, aiding in backward and lifting movements. The ipsilateral line runs along the same side from the shoulder to the hip, which is crucial for lateral movements and enhancing stability during side bending or twisting. Together, these lines enable a comprehensive range of dynamic movements and stability across various planes of motion.
Playlist