January | Apex
Push your limits with advanced daily practices that explore complex movements, strength, and precision.
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Synchrony | Apex
- 60 min
Equipment Needed
Class Focus: Spiral Line, Function Line, Full-Body Rotational Movements, External Hip Openings (Abduction, Adduction, Hip Extension), Revolved Arm Balances (Dragonfly, Revolved Side Crow)
This MIA Level 3 Yoga Class focuses on contralateral movements and external hip openings in abduction, adduction, and hip extension. Our sequence leads us through full-body rotational movements, eagle leg variations, and deep hip openings. We open into the tensor fascia latae (TFL) and iliotibial band (ITB), releasing tension in the lower body to create space for the upper torso for deeper twists.
This class adds another layer of complexity by incorporating twisted arm balances like dragonfly and side crow and deep revolved binds which demand strength, balance, and flexibility through the Spiral Line and Functional 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.
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 | Apex
- 59 min
Equipment Needed
Class Focus: Lateral Line, Strengthening and Mobilizing the Lateral Aspects of the Body, Abduction and Adduction of the Leg, Visvamitrasana, Suryayantrasana, and Koundinyasana 2
This MIA Level 3 yoga class explores advanced yoga postures, including Visvamitrasana, Suryayantrasana, and Koundinyasana 2. These poses demand increased muscular strength, enhanced flexibility, and refined neuromuscular control. This class intensifies the exploration by incorporating advanced strength-building exercises, balancing postures, and dynamic movements. This flow explores 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
Buddha | Apex
- 58 min
Equipment Needed
Class Focus: Superficial Front Line, Superficial Back Line, Arm Lines, Forward Folds, Back Bends, Shoulder Mobility, Forearm Scorpion Pose, Sayasana, Kapotasana
This MIA Level 3 Yoga Class focuses on enhancing shoulder mobility through fluid rotational movements promoting forward folding and backbending to create a smooth continuous nurturing flow. Core-focused exercises are integrated to enhance stability and power. We explore advanced peak poses like Sayasana, a challenging variation of Forearm Scorpion Pose, and Kapotasana, an extremely deep backbend. These postures demand a precise blend of flexibility, strength, and focus.
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
Ember | Apex
- 60 min
Equipment Needed
Class Focus: Deep Front Line, Adductors, Psoas, Hip Mobility, Goddess, Bird of Paradise, Bound Half Moon, Binds
This level 3 MIA yoga class delves us into hip mobility and the deep front line. We focus on opening the psoas, hip flexors, hamstrings, and adductor muscles, and utilize binds to carry us through a fun sequence of challenge balance and flexibility postures, such as kneeling bird of paradise, bound half moon, and standing bird of paradise. Handstands and arm balances are sprinkled through the class to add another level of challenge. The class pace is also somewhat fast, making the balance postures even more difficult.
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
Shapeshifter | Apex
- 61 min
Equipment Needed
Class Focus: Spiral line, twist, obliques, glutes, dragon and pistol squat variations
This MIA Level 3 yoga class explores movement through the spiral line, incorporating strong assisted twists to increase ROM and deep unassisted twists for strength building and increased mobility. This class plays with challenging transitions through multilevel and rotational movement modalities to increase upper and lower body strength and mobility. Fun handstand and arm balance transitions are sprinkled throughout the class. We also add focus to smaller stabilizing muscles like the rhoboids, serratus anterior, TFL and adductors through variations of eagle and other similar poses.
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
Gravity | Apex
- 58 min
Equipment Needed
Class Focus: Lateral Line, Functional Lines, Side Bends, Hip Openers, Adductors, Fibularis Longus.
This MIA Level 3 yoga class explores lateral movements and incorporate hip-opening postures and dynamic sequences, transitioning from ipsilateral to contralateral poses. This comprehensive approach targets the Tensor Fasciae Latae (TFL), Iliotibial Band (ITB), Gluteus muscles, and obliques, expanding your range of motion while ensuring stability through these lines. Additionally, we focus on strengthening the adductor muscles of the Functional Line, promoting postural balance antagonistic to the Lateral Line. We challenge balance poses by incorporating foot inversion into standing postures, simultaneously lengthening the lower Lateral Line’s myofascial continuity. As you progress, upper body strength gains momentum, setting the stage for mastering One Arm Air Chair Pose.
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
Resistor | Apex
- 61 min
Equipment Needed
Class Focus: Superficial Front Line, Superficial Back Line. Forward Folds, Backbends, Sissy Squats, Pistol Squats.
This Level 3 MIA yoga class focuses on polyarticular backbends like Camel Pose and polyarticular forward folds like Plow Pose, employing dynamic and static approaches. We integrate Chapasana variations into these postures to prepare for One Arm Peacock with the Chapasana grab. To strengthen the quadriceps and improve mobility in the front body, we uzilize eccentric, isometric and concentric exercises. Our class emphasizes core strength and activates the posterior kinetic chain, setting the stage for Sissy Squat to Camel Pose transitions and Camel to Wheel Pose. These movements demand precision, control, and balance, advancing your practice and unlocking new possibilities.
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
Revolution | Apex
- 62 min
Equipment Needed
Class Focus: Spiral Line, Twists, Side Crow, Modified Dragon Squat Variations.
This Level 3 MIA yoga class explores deep twists, advanced movements and tuning techniques offering an opportunity to explore expanded dimensions of flexibility and strength. We focus on the intricate interplay 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, 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 thier 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
Awaken | Apex
- 61 min
Equipment Needed
Class Focus: Functional line, hip mobility, hip and leg strength, upper body strength, flying king pigeon
This Level 3 Myofascial Yoga Class challenges the functional line through high-intensity, dynamic sequences that build deep hip and upper body strength. We work into the quadriceps, glutes, piriformis, adductors, and pectorals with progressive patterns that push both range of motion and muscular demand. Expect explosive transitions, complex full-body coordination, and sustained effort as you develop true functional power through dynamic, integrated movement.
The Functional Lines (FL) are composed of three key components: the front, back, and ipsilateral lines, each contributing to specific movement patterns. The front functional line connects the pectoralis major in the chest to the adductors of the opposite hip, supporting forward and cross-body actions. The back functional line links the latissimus dorsi on one side to the gluteus maximus and hamstring of the opposite side, via the thoracolumbar fascia, facilitating backward movements and lifting. The ipsilateral line runs along the same side of the body, from the shoulder to the hip, playing a vital role in lateral motions and providing stability during side bending or twisting. Together, these lines create a foundation for dynamic movement and stability across multiple planes of motion.
Playlist
Hurricane | Apex
- 56 min
Equipment Needed
- Yoga mat
- Blocks
Class Focus: Deep front line, Psoas, Hip flexors, Adductors, TVA, Tibialis Posterior, Balance, Stability, Titibasana, Sissy squats
This Level 3 Myofascial Integrated Alignment yoga class focuses on the deep front line, working with key stabilizing muscles like the psoas, hip flexors, rectus femoris, and adductors. We use blocks throughout the sequence to target the deeper core muscles, such as the transverse abdominis, and muscles in the lower leg, like the tibialis posterior. By engaging these deeper layers, this class supports balance and stability, enhancing overall alignment and strength.
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
Enigma | Apex
- 61 min
Equipment Needed
Class Focus: Spiral Line, Lateral Line, Side Bends, Twists, Abdominal Obliques
This level 3 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
Relucent | Apex
- 68 min
Equipment Needed
Class Focus: Arm Lines, Shoulder Mobility, Upper Body Strength
This Level 3 MIA Yoga Class focuses on expanding the mobility of your shoulders and all the joints in your arms, aiming for an accessible and painfree wide range of movements to increase strength and mobility in support of more advanced arm balances and handstands.
This class incorporates additional challenges like funky single-leg crow, dolphin push-ups, and archer push-ups to support your arm lines’ growth. These engaging poses are designed to strengthen your pectoralis major, deepening your connection to your arm lines and enhancing their power.
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
Surge | Apex
- 62 min
Equipment Needed
Class Focus: Superficial Back Line, Deep Front Line, Hip and Lower back Mobility, Erector Spinae, Hamstrings, Adductors, Hip Flexors
This Level 3 Myofascial Yoga Class challenges you with advanced movement patterns that demand strength, mobility, and integration across the Superficial Back Line and Deep Front Line. We target the hamstrings and erector spinae while deeply engaging the psoas and adductors through high-intensity squats, lunges, and functional mobility drills. This class is designed to push your range of motion and develop deep pelvic and spinal stability—ideal for students looking to build strength and adaptability in areas most affected by modern sedentary habits.
The Superficial Back Line (SBL) is a continuous myofascial chain that begins at the soles of the feet, travels up the entire back of the body, extends over the head, and ends at the forehead. Its primary function is to support body extension, playing a key role in maintaining an upright posture. The SBL provides essential strength for structural stability and counterbalances the Superficial Front Line. This connection acts as a fundamental support system, enabling the body to stand tall and sustain an erect position.
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
Horizon | Apex
- 58 min
Equipment Needed
Class Focus: Spiral Line, Twists, Side Crow
This Level 3 Myofascial Integrated Alignment Yoga Class focuses on the spiral line and challenges the abdominal obliques, quadratus lumborum, and rotational mechanics through strength and mobility work. The class explores complex transitions, refined tuning, and deep tension-based balance strategies designed to heighten proprioception and precision. We work on powerful rotational integration, expanded side crow variations, and demanding movement patterns that require control, coordination, and full-body engagement.
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 | Apex
- 61 min
Equipment Needed
Class Focus: Functional Lines, Arm Lines, Shoulder Mobility, Hip Mobility, Dynamic Rotational Movements, Crow, Baby Crow, Funky Koundinyasana, Peacock, One Arm Peacock
This Level 3 Myofascial Integrated Alignment Yoga class focuses on enhancing shoulder and hip mobility through targeted exercises that engage the Arm Lines and Functional Lines. We build strength in the pectoralis major muscles and experiment with different hand positions to vary stress and fortify the arm lines. Dynamic transitions are incorporated to improve cardiovascular fitness and strengthen joints, while we work on developing balance and proprioception. This class also includes advanced arm balances, such as the one-arm peacock, challenging us to refine our technique and build greater stability. By integrating these elements, we aim to elevate our practice, achieving new levels of strength, flexibility, 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.
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
Phantom | Apex
- 62 min
Equipment Needed
Class Focus: Superficial Front Line, Superficial Back Line, segmented spinal movements, core stability, upper body strength, hamstrings, balance postures, headstand transitions, arm balance transitions.
This Level 3 Myofascial Integrated Alignment Yoga class concentrates on refining core stability and enhancing upper body strength through targeted movements within the Superficial Front Line and Superficial Back Line. We will engage in forward folds and back bends, focusing on segmented spinal movements to develop control and flexibility. The class provides intensive exercises to strengthen the hamstrings, quads, and other single leg muscles, essential for balance and stability. Core stability is emphasized throughout, with poses designed to fortify the midsection while practicing headstand and arm balance transitions. By adjusting the pelvis through various tilts, participants will experience a nuanced modification of tension in the lower back. This challenging class is structured to elevate both physical and balance capabilities through a sequence of complex transitions and strength-building poses.
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
Phoenix | Apex
- 61 min
Equipment Needed
Class Focus: Functional Line, External Hip Openers, Shoulder Mobility, Flying King Pigeon
This MIA Level 3 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 things 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. These movement patterns open the shoulders and prepare the body for handstands and lead us towards challenging postures like Flying King Pigeon Pose, which demands upper body strength, external hip flexibility, and strength in hip extension.
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 | Apex
- 61 min
Equipment Needed
Class Focus: Spiral Line, Deep Twist and Binds, Upper Body Strength, Arm Balances, Contralateral Core Exercises, Oblique Strengthening.
This MIA Level 3 yoga class elevates your practice with integration of upper body strengthening movements,challenging balance-driven binds and transitions, a multitude of arm balances and contralateral core exercises. We incorporate revolved arm balances throughout the flow and integrate contralateral core exercises targeting and strengthening the obliques and progress through transitions like suryayantrasana to koundinyasana 2.
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.
Playlist
Expansion | Apex
- 60 min
Equipment Needed
Class Focus: Deep Front Line, Lateral Line, Hip Flexors, Adductors, Side Bends, Visvamitrasana, Kundinyasana 2, Middle Splits (Samakonasana), Front Splits (Hanumanasana)
This Level 3 MIA yoga class delves into the interaction between the Quadratus Lumborum and Psoas Major muscles, promoting increased mobility between their fascial borders to facilitate advanced yoga poses such as Hanumanasana (front splits) and Samakonasana (middle splits). We foster strength and length preparing you for transitions and challenging poses like Visvamitrasana to Kundinyasana 2. This class explores dynamic pistol squat transitions, side core strengthening drills, challenging balancing exercises.
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
Fire | Apex
- 59 min
Equipment Needed
- Yoga mat
- Blocks
Class Focus: Functional Line, Gluteus Maximus, Quadriceps Muscles, Pectoralis Major, Dynamic Movement, Hip Mobility
This Level 3 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 explosive 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
Eclipse | Apex
- 60 min
Equipment Needed
Class Focus: Superficial Front Line, Superficial Back Line, Forward folds, back bends, Sissy squat variations, dynamic movements, mobility
This Level 3 Myofascial Integrated Alignment Yoga class focuses on enhancing postural balance and mobility through the examination of dynamic transitions between the Superficial Front Line and Back Line. The class emphasizes the interplay of agonistic and antagonistic muscle groups during forward fold and back bend transitions. We will adjust the pelvis through anterior and posterior tilts to modify tension between the hamstrings and lower back. The class includes a series of poses targeting both the lower and upper body, aimed at building strength and improving flexibility. It also integrates motion-limiting binds to strengthen the erector spinae muscles and incorporates a variety of dynamic transitions, arm balances, and complex poses to keep you challenged.
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
Ghost | Apex
- 61 min
Equipment Needed
Class Focus: Spiral Line, Lateral Line, Side Bends, Twists
This Level 3 Myofascial Integrated Alignment yoga class emphasizes complex non-linear movement patterns through the spiral and lateral lines. Deep side bends, powerful twists, and multidirectional transitions increase lateral strength, core activation, and mobility while building resilience in the joints and fascia. The class develops dynamic control through changes in elevation and rotation, enhancing neuromuscular coordination and integrated strength. We progress toward Koundinyasana 1 as a framework to explore fascia-driven movement, rotational load, and advanced structural control.
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
Chasm | Apex
- 60 min
Equipment Needed
Class Focus: Deep Front Line, Hip flexors, Adductors, Tibialis Posterior, Core Stability, Front and Middle Splits.
This MIA Level 3 yoga class focuses on strength, dynamic stability and balance. We flow through handstands, arm balances, and deep lunge 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. We modify tip-toe pose variations to target the tibialis posterior, a vital stabilizing muscle in the lower leg, also tuning and modifying poses, like ‘frog,’ ‘goddess,’ and ‘skandasana’ to enhance flexibility and activate the deep stabilizing muscles along the DFL. We focus on strength and flexibility through the hip flexors and adductor muscles through core compression drills combined with cross body hip adduction. These targeted exercises enhance muscle tone and stability, which is essential for postural balance. By fostering equilibrium within these myofascial structures, we access a deeper range of motion and prepare us for middle (samakonasana) and front splits (hanomanasana.)
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
Legacy | Apex
- 58 min
Equipment Needed
Class Focus: Lateral Line, Side Bends, Oblique Muscle Strengthening, Abductors and Adductors, Standing Stabilization in Side Bends.
This MIA Level 3 yoga class emphasizes strengthening the oblique muscles and refining the intricate relationship between the abductors and adductors through deep side bends. In this class, we elevate our practice with challenging core work and arm balance transitions, moving from Koundinyasana 1 to Koundinyasana 2, offering a dynamic and stimulating experience. This intricate sequence demands a high level of core engagement, balance, and focus, allowing you to explore your body’s capabilities at an advanced level.
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
Cyclone | Apex
- 63 min
Equipment Needed
Class Focus: Spiral Line, Obliques, TFL, IT Band, Adductors, Side Crow, Koundiyasana 1, Funky Koundiyasana 1
This Level 3 Myofascial Integrated Alignment Yoga class offers an advanced exploration of the spiral line, focusing on twists and the engagement of key muscular areas such as the obliques, tensor fasciae latae (TFL), iliotibial (IT) band, and adductors. The class emphasizes advanced movement techniques to minimize the strength needed to facilitate transitions through poses like pistol squats, dragon pistol squats, and Koundiyasana 1. We will build on techniques through various movement modalities to apply to more complicated transitions such as side crow to funky koundiyasana 1 while increasing your understanding of rotational modalities to execute multi-level changes smoothly and efficiently.
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
Voltage | Apex
- 59 min
Equipment Needed
Class Focus: Functional Line, Pectoralis Major, Latisimus Dorsi, Quadriceps, Core, Dynamic Transitions, Dragon Pistol Squats
This Level 3 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
Mountain | Apex
- 63 min
Equipment Needed
Class Focus: Deep Front Line, Lateral Line, Side Bends, Abdominal Obliques, Adductors, Hip Flexor Muscles, Elephant Trunk Pose, Flying Splits, Shiva Pose
This Level 3 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. To keep the class fun and lighthearted, we explore strong arm balance transitions like jumping from down dog to elephant trunk pose and then transitioning into flying splits.
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