A 10-minute, seated practice that combines MFR with gentle stretches and breath work to help you wake up and expand your lung capacity before paddling out for a surf.

My current, go-to, Pre-Surf Stretch for when my body is feeling stiff and a bit surfed-out. This sequence could also be nice for a brief Active Recovery practice post-training or post-surf/sport

Space for you to check in & recalibrate along with a practice of loving-kindness to carry with you into your day. This is a 10-minute, guided, and seated practice that includes some really gentle movement, a few rounds of breath work, and closes with a metta meditation.

Anchor your attention into the ebb & flow of the eternal now and open your mind to the vastness of sensations encompassed in the breath by using this foundational pranayama practice. Cultivate curiosity and embrace an attitude of open awareness.

This is a quick and effective full-body workout using a long-loop resistance band – a great one if you're short on time (you could also repeat the sequence for a longer workout) or if you're traveling and have minimal equipment or space.

Get grounded, clear out the clutter, and cultivate a sense of connection, balance, and harmony through this month's featured breathing technique: Nadi shodhana pranayama, also known as alternate nostril breathing.

I love this one because it’s quick, easy, and an effective way to mobilize the shoulders, fire up the core, and turn up body awareness. Helpful for surfing, before a workout, or to just begin your day! Grab a yoga strap or long-loop resistance band and check out this shoulder warmup.

Exactly like the title says, indulge in this 30-minute class that combines myofascial release (MFR) techniques with gentle movement & some mindful mobility work.

Kickstart your morning with some feel-good mobility work paired with an invigorating-yet-grounding breathing practice, and notice how it carries you through the rest of your day. Wake up your body, warm up your joints, and get everything online and ready to support you!

Viloma pranayama is an interrupted breathing technique that teaches patience and encourages trust through the intentional interruption or pausing of the breath. This technique can also be helpful in expanding lung capacity.

A 15-minute, mindful movement break that incorporates myofascial release (MFR) with an accessible, standing ‘Sun Salutation’ flow using the support of a wall. This practice is great to use anytime, especially to help break up your work day. Enjoy!

This slow, deliberate, and rhythmic breathing is incredibly efficient at balancing and calming the nervous system, raising heart rate variability, decreasing blood pressure, and boosting mood all while nourishing our bodies, brains, organs, muscles, and cells.

A 30-minute Active Recovery Yoga class designed to support the downshift into recovery mode. This class is nice to move through right after a workout, training session, or long surf. It could also be helpful post-run and for cyclists, mountain bikers, or anyone at the end of a long day.

Turn down the noise between your ears and turn up your capacity to self-regulate, re-align, and speak your truth through Bhramari pranayama, also known as humming bee breathing. This is one of my favorites because it’s simple, accessible, and very effective.

Healthy knees are crucial for our mobility as they help carry the weight of our body & also absorb shock from walking, running, jumping, and surfing. Check out my top tips for maintaining healthy, happy knees!

Long day? Say no more. Check out this Restorative Yoga sequence that uses just a blanket or towel, along with the support of your breath and the floor, to help unravel tension around the spine and reset your posture. Repeat this one regularly!

While the inhale tends to be a bit more uplifting and invigorating, the breath out carries with it a capacity to slow us down, supporting our ability to surrender and rest. This is an easy and customizable breathing pattern that you can do anywhere to help you get out of your head and grounded in the now.

How often do you think about your feet?? Maybe some more than others, but let’s take a moment to focus on ‘em. After all, our feet help to ground us and carry us through the world. Check out my go-to sequence of grounding acupressure + MFR that helps to nourish those roots!

Too much working, surfing, sitting, training, running, or anything & everything in between?? Well here’s one of my FAVORITE “recovery yoga” sequences — using a wall — to give the legs, hips, and low back some tender, loving care.

Technically a kriya, or an internal cleansing technique, kapalabhati can help to cultivate a clear & invigorated focus while also supporting the clearing out of both stagnant energy as well as any unhelpful & unnecessary thoughts.

A quick (5 min.) MFR sequence using a foam roller to keep your shoulders, chest, and upper back feeling good. This one is so versatile and nice to use as pre-surf prep, for post-surf recovery, or just as a movement break during your work day.

Explore one breath practice for you and a partner and one technique to practice with yourself, both intended to cultivate a sense of connection, compassion, appreciation, and love.

One of my favorite techniques for when I’m feeling impatient, annoyed, or overwhelmed, I often turn to this breathing technique to help me anchor in the present moment, settle my nerves, slow down the thoughts, and create some space between my ears.

The Swell-Bender Edition: Self-Massage (MFR) to encourage recovery and rejuvenation when you’re wrecked. So whether you’re currently indulging in an abundance of swell or maybe in anticipation of that surfed-out sensation, bookmark this quick & effective sequence.

Do you have a morning movement or mindfulness routine? Here I share my current morning routine, which also serves as a pre-surf warm-up, that has been my go-to sequence as of late. It only takes me about 15 minutes to move through and I notice such a difference in my day!

Regular burnout has become all-too-common. And it shouldn’t be that way. So instead of running on E, what would shift if we took the time to pause + refill whenever we notice that we happen to be running low?? If you’re teetering on the edges of burnout or currently in its grasp, allow this Restorative Yoga sequence to support you! Grab a few pillows, relax, and recharge!

A quick (like under-10-minute quick) sequence for those days, or those seasons of life, when you just don’t have a whole lot of time. I consider this to be more of an ‘active mobility’ flow, so it’s nice to do in the mornings or during a midday slump — It could also serve as a warmup before surfing or a workout! Check it out and enjoy!

Like many, I’ve found myself working at a desk and over a computer more than I ever have in the past. And, although I really love what I’m doing — so much so that I can get lost in it for hours without taking a break — I also know that my body + my brain don’t really dig all the sitting… And I’ve got to really remind myself to stop and take some movement breaks! Enter Yoga for Humans that work at desks…

In this Practice Notes tutorial, I break down 4 cues to create more support and stability in the shoulders whenever bearing weight on the hands. Not just limited to yoga asana, but this also applies to cross-training and maybe even your sport! Join me as I guide you through the steps.

These three simple + effective myofascial release (MFR or self-massage) techniques are my go-to when I’m experiencing tension in my neck. Whether I’ve been logging hours paddling around on my surfboard or working over my desk + computer, these techniques tend to give me immediate relief... And the best thing, you don’t need any tools!