January | Nexus
Elevate your practice with daily classes to build strength, flexibility, and control.
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Rebalance Revolution
- 46 min
Equipment Needed
Class Focus: Full Body Flexibility, Lateral Lines, Spiral Lines
This Myofascial Integrated Stretching class provides a thorough full-body stretch, targeting all myofascial meridians while prioritizing fascial health and mobility. The class begins with a warm-up designed to enhance fascial glide and pliability, setting the foundation for deeper static stretches. Following the warm-up, the focus shifts to improving fascial plasticity, particularly through exercises that engage the spiral and lateral lines. Emphasis is placed on the obliques, with movements performed both contralaterally and ipsilaterally to foster a greater range of motion between these synergystic lines. This approach not only increases functional flexibility but also promotes a harmonious tensile balance of myofascia throughout the body.
Myofascial Integrated Stretching (MIS) is an innovative approach to increasing range of motion, promoting healthy joint function and myofascial health. It is grounded in current scientific knowledge of flexibility and the myofascial system. MIS prioritizes safe and effective stretching techniques while promoting a holistic understanding of the body’s physiology. In MIS, posture holds are intentionally shorter, optimizing time for maximum increases in flexibility. Discomfort is minimized, and attention is given to respecting the body’s signals. Proper muscle warm-up is crucial, enhancing muscle glide, stretching gains, and injury prevention. MIS utilizes passive and active stretching methods for a comprehensive approach to myofascial wellness. MIS sequences target the entire body, promoting balanced myofascial stretching. Techniques such as gentle bouncing, oscillating movements, and targeted tuning poses enhance fascial pliability. MIS recognizes the value of monoarticular (focused on one joint) and polyarticular (involving multiple joints) stretches, offering a balanced approach to flexibility.
Playlist
Boundless Motion
- 60 min
Equipment Needed
Class Focus: Full Body Flexibility, Lateral Lines, Functional Lines
This Myofascial Integrated Stretching class provides a thorough full-body stretch, targeting all myofascial meridians while prioritizing fascial health and mobility. The class begins with a warm-up designed to enhance fascial glide and pliability, setting the foundation for deeper static stretches. Following the warm-up, the focus shifts to improving fascial plasticity, particularly through exercises that engage the spiral and lateral lines. Emphasis is placed on the obliques, with movements performed both contralaterally and ipsilaterally to foster a greater range of motion between these synergystic lines. This approach not only increases functional flexibility but also promotes a harmonious tensile balance of myofascia throughout the body.
Myofascial Integrated Stretching (MIS) is an innovative approach to increasing range of motion, promoting healthy joint function and myofascial health. It is grounded in current scientific knowledge of flexibility and the myofascial system. MIS prioritizes safe and effective stretching techniques while promoting a holistic understanding of the body’s physiology. In MIS, posture holds are intentionally shorter, optimizing time for maximum increases in flexibility. Discomfort is minimized, and attention is given to respecting the body’s signals. Proper muscle warm-up is crucial, enhancing muscle glide, stretching gains, and injury prevention. MIS utilizes passive and active stretching methods for a comprehensive approach to myofascial wellness. MIS sequences target the entire body, promoting balanced myofascial stretching. Techniques such as gentle bouncing, oscillating movements, and targeted tuning poses enhance fascial pliability. MIS recognizes the value of monoarticular (focused on one joint) and polyarticular (involving multiple joints) stretches, offering a balanced approach to flexibility.
Playlist
Slow Release
- 59 min
Equipment Needed
- Yoga mat
- Blocks
Class Focus: Full Body Flexibility, Arm Lines, Functional Lines, Shoulder Openers, Hip Openers
This all levels MIS class begins with a full body warm-up, moving primarily through the properties of elasticity and viscoelasticiy to create glide and promote healthy stretching. This class focuses a little more into the functional line and arm lines. We explore more hip openers and shoulder openers in this class while also working through full body flexibility. This class can be repeated daily or cycled with other MIS classes.
Myofascial Integrated Stretching (MIS) is an innovative approach to increasing range of motion, promoting healthy joint function and myofascial health. It is grounded in current scientific knowledge of flexibility and the myofascial system. MIS prioritizes safe and effective stretching techniques while promoting a holistic understanding of the body’s physiology. In MIS, posture holds are intentionally shorter, optimizing time for maximum increases in flexibility. Discomfort is minimized, and attention is given to respecting the body’s signals. Proper muscle warm-up is crucial, enhancing muscle glide, stretching gains, and injury prevention. MIS utilizes passive and active stretching methods for a comprehensive approach to myofascial wellness. MIS sequences target the entire body, promoting balanced myofascial stretching. Techniques such as gentle bouncing, oscillating movements, and targeted tuning poses enhance fascial pliability. MIS recognizes the value of monoarticular (focused on one joint) and polyarticular (involving multiple joints) stretches, offering a balanced approach to flexibility.
Playlist
Mobility Bliss
- 60 min
Equipment Needed
Class Focus: Full Body Flexibility, Functional Lines, Hip Openers, Mobility
This all levels MIS class begins with a full body warm-up, moving primarily through the properties of elasticity and viscoelasticiy to create glide and promote healthy stretching. This class focuses a little more into the functional line with a strong emphasis on mobility. We explore more hip openers and active, full range movements while also working through full body flexibility. This class can be repeated daily or cycled with other MIS classes.
Myofascial Integrated Stretching (MIS) is an innovative approach to increasing range of motion, promoting healthy joint function and myofascial health. It is grounded in current scientific knowledge of flexibility and the myofascial system. MIS prioritizes safe and effective stretching techniques while promoting a holistic understanding of the body’s physiology. In MIS, posture holds are intentionally shorter, optimizing time for maximum increases in flexibility. Discomfort is minimized, and attention is given to respecting the body’s signals. Proper muscle warm-up is crucial, enhancing muscle glide, stretching gains, and injury prevention. MIS utilizes passive and active stretching methods for a comprehensive approach to myofascial wellness. MIS sequences target the entire body, promoting balanced myofascial stretching. Techniques such as gentle bouncing, oscillating movements, and targeted tuning poses enhance fascial pliability. MIS recognizes the value of monoarticular (focused on one joint) and polyarticular (involving multiple joints) stretches, offering a balanced approach to flexibility.
Playlist
Lunar Pulse
- 56 min
Equipment Needed
Class Focus: Full Body Flexibility, Arm Lines, Functional Lines
This Myofascial Integrated Stretching class is designed to enhance full-body flexibility, with a specific focus on opening up the shoulders through the arm lines and deepening hip mobility via the functional lines. We will explore a series of unique movements that investigate how the pelvis interacts with the femur head, utilizing a combination of posterior and anterior pelvic tilts, external rotation, and abduction. These movements are aimed at discovering new stretches and expanding the range of motion in the hips. The class offers a comprehensive approach to stretching that not only targets major muscle groups but also addresses the intricate connections between them, facilitating greater mobility and functional flexibility across the body. This class can be repeated daily or cycled with other MIS classes as and used as an addition to any MIA yoga class.
Myofascial Integrated Stretching (MIS) is an innovative approach to increasing range of motion, promoting healthy joint function and myofascial health. It is grounded in current scientific knowledge of flexibility and the myofascial system. MIS prioritizes safe and effective stretching techniques while promoting a holistic understanding of the body’s physiology. In MIS, posture holds are intentionally shorter, optimizing time for maximum increases in flexibility. Discomfort is minimized, and attention is given to respecting the body’s signals. Proper muscle warm-up is crucial, enhancing muscle glide, stretching gains, and injury prevention. MIS utilizes passive and active stretching methods for a comprehensive approach to myofascial wellness. MIS sequences target the entire body, promoting balanced myofascial stretching. Techniques such as gentle bouncing, oscillating movements, and targeted tuning poses enhance fascial pliability. MIS recognizes the value of monoarticular (focused on one joint) and polyarticular (involving multiple joints) stretches, offering a balanced approach to flexibility.
Playlist
Buddha | Nexus
- 46 min
Equipment Needed
Class Focus: Superficial Front Line, Superficial Back Line, Arm Lines, Forward Folds, Back Bends, Shoulder Mobility, Baby Crow Pose, Forearm Scorpion, Single Leg Crow Pose.
This MIA Level 2 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 prepare for challenging poses like Forearm Scorpion and Single Leg Crow Pose (Eka Pada Bakasana), which demand a fusion of strength, balance, 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.
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
Enigma | Nexus
- 44 min
Equipment Needed
Class Focus: Spiral Line, Lateral Line, Side Bends, Twists, Abdominal Obliques
This level 2 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
Hurricane | Nexus
- 46 min
Equipment Needed
- Yoga mat
- Blocks
Class Focus: Deep front line, Psoas, Hip flexors, Adductors, TVA, Tibialis Posterior, Balance, Stability
This Level 2 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
Phosphorus | Nexus
- 46 min
Equipment Needed
Class Focus: Functional Line, Hip Mobility, Shiva Pose, Kneeling Bird of Paradise Variation.
This Level 2 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. This class approaches challenging poses that require active flexibility like Shiva Pose.
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.Â
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 | Nexus
- 47 min
Equipment Needed
Class Focus: Superficial Front Line, Superficial Back Line, Forward folds, backbends, core strength, Sissy squats, dynamic transitions
This level 2 MIA yoga classes emphesizes the dynamic relationship between the superficial front line and superficial back line. This class incorporates multiple spinal flexion and extension movements combined with strength and mobility into a type of vinyasa that carries us through the flow. These movements gear us up for challenging and unique transitions. Our heat building sequence dynamically moves us around the mat in multiple orientations, carrying us through fun forward folds and backbends and crow to chaturanga transitions. We focus a little more on opening up the quads and rectus femoris muscles, creating more mobility in the spine, and strengthening the core.
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
Back Strength | Nexus
- 32 min
Equipment Needed
- Yoga mat
- 2 Blocks
- Socks or Sliders
Class focus: Superficial Back Line, Posterior Kinetic Chain, Erector Spinae Muscles, Gluteus Maximus, Hamstrings, Gastrocnemious, Soleus
This Level 2 strength class targets the superficial backline, emphasizing muscles crucial for spinal extension, hip extension, knee flexion, and plantar flexion. Recognizing the importance of the superficial backline as a line of tension, the class also incorporates exercises for the posterior kinetic chain, including the glutes, to ensure comprehensive strength development. The focus extends to strengthening the hamstrings in both their extended and contracted states, highlighting their role in postural stability and countering the common yoga emphasis on flexibility. This approach integrates myofascial principles to maintain muscle and fascia continuity, ensuring a cohesive workout.
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.
Lateral Strength | Nexus
- 28 min
Equipment Needed
Class focus: Lateral Line, external/internal obliques, TFL, Glutes, abductor muscles
This level 2 strength class focuses primarily on the muscles of the lateral line, which are mostly strengthened through ipsilateral side contractions. We progress through dynamic contractions and static holds, which will help us strengthen both our slow and fast twitch muscle fibers (type 1 and type 2a/2b). We work deep to strengthen the internal and external obliques, which are vital muscles for supporting posture, alleviating lower back pain, and foundational for balance postures, both inverted and normal. This class is challenging in both pace and endurance. Do your best to follow along with my count. If you are struggling to keep up, please pause, rest, and resume when you feel strong enough to finish the exercise.
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.
Athletic Breath Agility
- 21 min
Equipment Needed
- Yoga mat
- Meditation Cushion (optional)
- Chair (optional)
This Level 2 athletic breathing sequence is crafted to expand lung capacity, enhance respiratory strength, improve dexterity, and build CO2 tolerance, all aimed at boosting your VO2 Max and athletic performance. Starting with a slow breath cycle, we integrate lung expansion breaths and gradually increase the duration of inner retention breath holds to elevate lung volume and begin enhancing CO2 tolerance. We then engage in an energetic series of rapid breathing exercises, beginning with kapalabhati to strengthen end-expiratory force and respiratory elasticity, progressing to bhastrika for powerful inhalations and exhalations that fortify the diaphragm and respiratory muscles, and concluding with agnisar to rebuild CO2 levels while continuing to amplify respiratory strength. The practice wraps up with one minute of hyperventilation to lower CO2 levels, facilitating easier breath holds. Following hyperventilation, we move into gradually increasing outer and inner retention breath holds. This strategic combination of breath holds extends overall retention time, reduces SpO2, and fosters red blood cell proliferation along with CO2 tolerance. Regular practice of this sequence will swiftly improve your CO2 tolerance. I recommend daily practice until the breath holds feel manageable, after which progressing to the next level is advisable.
Breath Sequence:
Warm Up | Lung expansion breath and gradually increasing hold times.Â
Heat Building | Kapalbhati, Bhastrika, Agnisar
Vitalizing | 1 min Hyperventilation followed by gradual increasing outer and inner retention breath holds
Playlist
Functional Strength | Nexus
- 28 min
Equipment Needed
Class focus: Functional Line, Pectoralis Major, Rectus Abdominus, Quadraceps, Gluteus Major
This Level 2 strength class focuses in on the muscles of the functional line and their supporting synergistic muscles. We emphasize full-body dynamic movements, particularly contralateral actions, which leverage larger muscles such as the glutes, pectoralis major, and quadreceps for power generation. By adjusting hand position and push direction, we target different aspects of the pectoralis major, exploiting its multidirectional muscle fibers for strength building. Similar methods are applied to the gluteus muscles, utilizing various leg and hip orientations alongside slow and dynamic movements to target both type 1 and type 2 muscle fibers. Movement and strength generated through the core is achieved through contralateral contractions, minimizing twisting to maximize strain on the rectus abdominis muscles rather than dispersing effort to the obliques like we would do for the spiral line. This classis demanding. Give your best effort to keep up with my pace. If you find it difficult to complete the reps, feel free to take breaks, rest, and continue once you feel capable enough to complete the exercise.
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.
Spiral Strength | Nexus
- 30 min
Equipment Needed
Class focus: Spiral Line, Serratus anterior, Rhomboids, Obliques, Erector Spinae
This level 2 strength class centers on the muscles of the spiral line and their synergistic support structures. Our primary objective is to strengthen the rotational muscles spanning the upper and lower body, with particular attention to the serratus anterior and rhomboid muscles. These muscles play pivotal roles in stabilizing the shoulder blades at the scapulothoracic joint during protraction and retraction, which is crucial for static scapular positioning in activities such as arm balances and handstands.
We engage the erector spinae muscle through rotational spinal extension, alternating with activating the internal and external obliques through opposing rotational spinal flexion or rotational axial extension. This dual approach enhances overall body stability and postural equilibrium.
Expect a challenging session; endeavor to maintain pace with the prescribed repetitions. Rest as necessary and resume when sufficiently recovered.
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.
Rebalance Revolution
- 46 min
Equipment Needed
Class Focus: Full Body Flexibility, Lateral Lines, Spiral Lines
This Myofascial Integrated Stretching class provides a thorough full-body stretch, targeting all myofascial meridians while prioritizing fascial health and mobility. The class begins with a warm-up designed to enhance fascial glide and pliability, setting the foundation for deeper static stretches. Following the warm-up, the focus shifts to improving fascial plasticity, particularly through exercises that engage the spiral and lateral lines. Emphasis is placed on the obliques, with movements performed both contralaterally and ipsilaterally to foster a greater range of motion between these synergystic lines. This approach not only increases functional flexibility but also promotes a harmonious tensile balance of myofascia throughout the body.
Myofascial Integrated Stretching (MIS) is an innovative approach to increasing range of motion, promoting healthy joint function and myofascial health. It is grounded in current scientific knowledge of flexibility and the myofascial system. MIS prioritizes safe and effective stretching techniques while promoting a holistic understanding of the body’s physiology. In MIS, posture holds are intentionally shorter, optimizing time for maximum increases in flexibility. Discomfort is minimized, and attention is given to respecting the body’s signals. Proper muscle warm-up is crucial, enhancing muscle glide, stretching gains, and injury prevention. MIS utilizes passive and active stretching methods for a comprehensive approach to myofascial wellness. MIS sequences target the entire body, promoting balanced myofascial stretching. Techniques such as gentle bouncing, oscillating movements, and targeted tuning poses enhance fascial pliability. MIS recognizes the value of monoarticular (focused on one joint) and polyarticular (involving multiple joints) stretches, offering a balanced approach to flexibility.
Playlist
Boundless Motion
- 60 min
Equipment Needed
Class Focus: Full Body Flexibility, Lateral Lines, Functional Lines
This Myofascial Integrated Stretching class provides a thorough full-body stretch, targeting all myofascial meridians while prioritizing fascial health and mobility. The class begins with a warm-up designed to enhance fascial glide and pliability, setting the foundation for deeper static stretches. Following the warm-up, the focus shifts to improving fascial plasticity, particularly through exercises that engage the spiral and lateral lines. Emphasis is placed on the obliques, with movements performed both contralaterally and ipsilaterally to foster a greater range of motion between these synergystic lines. This approach not only increases functional flexibility but also promotes a harmonious tensile balance of myofascia throughout the body.
Myofascial Integrated Stretching (MIS) is an innovative approach to increasing range of motion, promoting healthy joint function and myofascial health. It is grounded in current scientific knowledge of flexibility and the myofascial system. MIS prioritizes safe and effective stretching techniques while promoting a holistic understanding of the body’s physiology. In MIS, posture holds are intentionally shorter, optimizing time for maximum increases in flexibility. Discomfort is minimized, and attention is given to respecting the body’s signals. Proper muscle warm-up is crucial, enhancing muscle glide, stretching gains, and injury prevention. MIS utilizes passive and active stretching methods for a comprehensive approach to myofascial wellness. MIS sequences target the entire body, promoting balanced myofascial stretching. Techniques such as gentle bouncing, oscillating movements, and targeted tuning poses enhance fascial pliability. MIS recognizes the value of monoarticular (focused on one joint) and polyarticular (involving multiple joints) stretches, offering a balanced approach to flexibility.
Playlist
Slow Release
- 59 min
Equipment Needed
- Yoga mat
- Blocks
Class Focus: Full Body Flexibility, Arm Lines, Functional Lines, Shoulder Openers, Hip Openers
This all levels MIS class begins with a full body warm-up, moving primarily through the properties of elasticity and viscoelasticiy to create glide and promote healthy stretching. This class focuses a little more into the functional line and arm lines. We explore more hip openers and shoulder openers in this class while also working through full body flexibility. This class can be repeated daily or cycled with other MIS classes.
Myofascial Integrated Stretching (MIS) is an innovative approach to increasing range of motion, promoting healthy joint function and myofascial health. It is grounded in current scientific knowledge of flexibility and the myofascial system. MIS prioritizes safe and effective stretching techniques while promoting a holistic understanding of the body’s physiology. In MIS, posture holds are intentionally shorter, optimizing time for maximum increases in flexibility. Discomfort is minimized, and attention is given to respecting the body’s signals. Proper muscle warm-up is crucial, enhancing muscle glide, stretching gains, and injury prevention. MIS utilizes passive and active stretching methods for a comprehensive approach to myofascial wellness. MIS sequences target the entire body, promoting balanced myofascial stretching. Techniques such as gentle bouncing, oscillating movements, and targeted tuning poses enhance fascial pliability. MIS recognizes the value of monoarticular (focused on one joint) and polyarticular (involving multiple joints) stretches, offering a balanced approach to flexibility.
Playlist
Mobility Bliss
- 60 min
Equipment Needed
Class Focus: Full Body Flexibility, Functional Lines, Hip Openers, Mobility
This all levels MIS class begins with a full body warm-up, moving primarily through the properties of elasticity and viscoelasticiy to create glide and promote healthy stretching. This class focuses a little more into the functional line with a strong emphasis on mobility. We explore more hip openers and active, full range movements while also working through full body flexibility. This class can be repeated daily or cycled with other MIS classes.
Myofascial Integrated Stretching (MIS) is an innovative approach to increasing range of motion, promoting healthy joint function and myofascial health. It is grounded in current scientific knowledge of flexibility and the myofascial system. MIS prioritizes safe and effective stretching techniques while promoting a holistic understanding of the body’s physiology. In MIS, posture holds are intentionally shorter, optimizing time for maximum increases in flexibility. Discomfort is minimized, and attention is given to respecting the body’s signals. Proper muscle warm-up is crucial, enhancing muscle glide, stretching gains, and injury prevention. MIS utilizes passive and active stretching methods for a comprehensive approach to myofascial wellness. MIS sequences target the entire body, promoting balanced myofascial stretching. Techniques such as gentle bouncing, oscillating movements, and targeted tuning poses enhance fascial pliability. MIS recognizes the value of monoarticular (focused on one joint) and polyarticular (involving multiple joints) stretches, offering a balanced approach to flexibility.
Playlist
Lunar Pulse
- 56 min
Equipment Needed
Class Focus: Full Body Flexibility, Arm Lines, Functional Lines
This Myofascial Integrated Stretching class is designed to enhance full-body flexibility, with a specific focus on opening up the shoulders through the arm lines and deepening hip mobility via the functional lines. We will explore a series of unique movements that investigate how the pelvis interacts with the femur head, utilizing a combination of posterior and anterior pelvic tilts, external rotation, and abduction. These movements are aimed at discovering new stretches and expanding the range of motion in the hips. The class offers a comprehensive approach to stretching that not only targets major muscle groups but also addresses the intricate connections between them, facilitating greater mobility and functional flexibility across the body. This class can be repeated daily or cycled with other MIS classes as and used as an addition to any MIA yoga class.
Myofascial Integrated Stretching (MIS) is an innovative approach to increasing range of motion, promoting healthy joint function and myofascial health. It is grounded in current scientific knowledge of flexibility and the myofascial system. MIS prioritizes safe and effective stretching techniques while promoting a holistic understanding of the body’s physiology. In MIS, posture holds are intentionally shorter, optimizing time for maximum increases in flexibility. Discomfort is minimized, and attention is given to respecting the body’s signals. Proper muscle warm-up is crucial, enhancing muscle glide, stretching gains, and injury prevention. MIS utilizes passive and active stretching methods for a comprehensive approach to myofascial wellness. MIS sequences target the entire body, promoting balanced myofascial stretching. Techniques such as gentle bouncing, oscillating movements, and targeted tuning poses enhance fascial pliability. MIS recognizes the value of monoarticular (focused on one joint) and polyarticular (involving multiple joints) stretches, offering a balanced approach to flexibility.
Playlist
Shapeshifter | Nexus
- 45 min
Equipment Needed
Class Focus: Spiral line, twist, obliques, glutes, dragon and pistol squat variations
This MIA Level 2 yoga class focuses on strong active rotational movements to increase oblique strength and stability in twisted postures. We add asymmetrical rotational backbends and forward folds to increase strength and mobility through the spiral line. This class plays around with fun dynamic movement to carries around the mat while incorporating dragon and pistol squats as well as some playful side crows.
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
Ember | Nexus
- 45 min
Equipment Needed
- Yoga mat
- Strap
Class Focus: Deep Front Line, Adductors, Psoas, Hip Mobility, Goddess, Bird of Paradise (variations), Binds
This level 2 MIA yoga class explores hip mobility through the deep front line. In this class we flow many goddess and bird of paradise variations to open the adductor muscles, as well as lunges and splits to open the psoas and hip flexor muscles. We combine many of these movements with side bends to lengthen the quadratus lumboreum (QL) muscle. Stretching the QL with the psoas and hip flexors creates glide between these muscles and increases our range of motion to help us move deeper into these postures.
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
Voltage | Nexus
- 46 min
Equipment Needed
Class Focus: Functional Line, Pectoralis Major, Latisimus Dorsi, Quadriceps, Core, Dynamic Transitions, Dragon Pistol Squats, Flying Splits
This Level 2 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
Obsidian | Nexus
- 45 min
Equipment Needed
Class Focus: Lateral Line, Side Bends, Abduction and Adduction of the Leg, Visvamitrasana, Suryayantrasana, and Koundinyasana 2
This MIA Level 2 yoga class focuses on cultivating strength and flexibility in the lateral aspects of the body. By targeting leg abduction and adduction, we strengthen and balance antagonistic muscles while enhancing the overall range of motion along the side of the body. This will prepare the body to explore advanced postures such as Visvamitrasana and Koundinyasana 2. 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
Phantom | Nexus
- 46 min
Equipment Needed
Class Focus: Superficial Front Line, Superficial Back Line, segmented spinal movements, core stability, upper body strength, hamstrings, balance postures, arm balance transitions.
This Level 2 Myofascial Integrated Alignment Yoga class is focused on advancing core stability and building upper body strength through exercises involving the Superficial Front Line and Superficial Back Line. The class guides you through forward folds and back bends, enhancing flexibility and control via segmented spinal movements. Emphasis is placed on strengthening the hamstrings and quadriceps, vital for maintaining balance and facilitating effective single-leg transitions. Core engagement is a central theme, supporting participants as we explore arm balance transitions. Throughout the class, pelvic tilts are used to finely tune tension in the lower back, optimizing each pose for strength development and improved balance. This class is designed to challenge participants with a variety of strength-focused poses and dynamic balance exercises.
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