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Always take the option that feels best to your body in the moment you are in….

Part 2 - Lower Body. Sitting for long hours can create stiffness in low back, hips, and hamstrings. Take a short work break and do these poses. Notice how much better you feel after!!! Happy working:)

Want a work break for the whole body? Put these poses together with “Need a Work Break” part 1 - Upper Body.

The breath is magic! You can do SO much good for yourself just by knowing how to use your breath. This is one particular breathing exercise that can bring you calm, get you present in body, centered, reduce your stress, and down regulate your nervous system which brings your body into a place where your can rejuvenate and heal. All this with just the breath! Try it!

Taking the modification for a move isn’t seen as “less than” is actually just plain smart! Listen to your body, choose the option that works for you in that moment. It can change from day to day, but as long as you keep moving that’s all that matters! Never give up! Just try a different option!

When you’re short on time try this compound leg move!

This foam pad is great for any leg workout. But especially great for developing stability in your joints and core. It’s also a great place to start and come back to when you are looking to lift heavier, it will help you strengthen your joints, and maintain that strength so that you can sustain more movement.

Injuries, flexibility, genetic make-up, and fitness level can all impact how one approaches a plank. It’s possible to start at one and build your self up to the next. It takes time and patience. However, if injury or joint soreness hinder your progression take the options! Options are always better than not trying at all! Have questions? Comment below or message us!

Need a work break? Tired, unfocused, can’t stop because you still have more work to do!!! Take a little break without even leaving your chair. Sit up tall, deepen your breath, and try these movements and poses. See how a little work break can help you regain focus, and enliven your energy.

Try it, and let us know how it worked for you.

Here is some 3 minute (plus or minus) movement that I introduced to my nutrition group this week. I sometimes utilize this movement first thing in the morning, on days where I just need to wake up my body, or know I won't have time to workout. It's also great for hotel rooms. It's simple and easy!

I hope you find this as healing for your upper back and shoulders as I do!! I incorporate this series as a warm up in many of my own personal practices :)

Move in a way that works for you! We are all different. Some things that are easy for you might be hard for someone else, and vice versa. That is why in a yoga or fitness classes you need to always find the option that works for your body, not what everyone else is doing, or pushing yourself to do what the teacher says. Many of us are hard wired for achievement, but it is so much more rewarding to allow ourselves to just BE exactly where we need to be in that moment. I say in that moment, because often how we feel and need to move changes daily. It is in those moments that we can learn and grow in an authentic way. When we always push ourselves to the most extreme point we move into struggle, which cuts us off from our breath, awareness, connection, and growth. I challenge you to make the choice to move in a way that works for you. Let me know what you find and discover!

Move in a way that works for you! We are all different. Some things that are easy for you might be hard for someone else, and vice versa. That is why in a yoga or fitness classes you need to always find the option that works for your body, not what everyone else is doing, or pushing yourself to do what the teacher says. Many of us are hard wired for achievement, but it is so much more rewarding to allow ourselves to just BE exactly where we need to be in that moment. I say in that moment, because often how we feel and need to move changes daily. It is in those moments that we can learn and grow in an authentic way. When we always push ourselves to the most extreme point we move into struggle, which cuts us off from our breath, awareness, connection, and growth. I challenge you to make the choice to move in a way that works for you. Let me know what you find and discover!

Feeling Tight in your neck, jaw, shoulders… try this!

I hope you find this as healing for your upper back and shoulders as I do!! I incorporate this series as a warm up in many of my own personal practices :)

You can perform this workout one single exercise at a time or via circuit to keep your heart rate up and get a cardio effect. You can also add 50 of any style crunches in between each set if desired. If performing a circuit for a quick and effective workout here it is:

Circuit style:
Bent Over Wide Row
Hammer Curl to Shoulder Press
Modified Tricep push-up
Repeat Circuit 1-2 more times

Chest Fly
Bicep curl to wide v press
Dumbbell Halos
Ball Roll Outs
Repeat circuit 1-2 more times

Bonus Move
Optional abs between each set
Rest 30-60 sec between sets, 60-90 sec between circuits

Turn on your favorite tunes and enjoy!

Read full post for full workout and additional info �: As much as we love Forrest Yoga, SOULfusion and Piyo, as athletes and trainers we also understand the importance of including other strength based + cardio based workouts into your routine. Cross training supports you in the things you love to do! No need to complicate it. In SOULfusion we have something we call the FUSE, I love the concept of taking what you just worked fusing it together and creating fatigue in the muscle. This is a shoulder and tricep workout, with a tad bit of core if desired. Video 1 is my favorite basic move from the day, with an up level if desired, or you can combine the two! The second video is my FUSE at the end of the workout, again with uplevel/down level options. Fuses everything together at the end and creates fatigue. Third video, which we always post, is how to stretch it out � of course! For the full workout see comments! If you have questions or need support let us know!

Full workout:
Circuit 1:
Shoulder Press with dumbbells (12-15 reps)
Skull crushers with dumbbell (12-15 reps)
Ab crunch of choice (50-75)
Repeat circuit 2 more times

Circuit 2:
Shoulder front raise with dumbbell (12-15 reps)
Tricep extension (as shown) (12-15 reps)
Ab crunch of choice, work different angles (50-75)
Repeat circuit 2 more times

Fuse:
1. Pike with or without ball (as shown) (6-10 reps or until fatigue)
2. Tricep push-up until fatigue
Repeat circuit until fatigue (probably 1-2x more)

Stretch it out as seen in video

Check out our Vimeo on Demand channel for full online Yoga, PIYO, and Soul Fusion classes, plus even more content:
https://vimeo.com/ondemand/yogasportfitandbalanced

Find us on Instagram
@yogasportfitbalanced

www.yogasportfitandbalanced.com

This is a great workout to stabilize your knee joint and strengthen the leg muscles; hips, quads, hamstrings, and glutes. Personally, I like to add various crunches in between each set to keep the heat up and the heart pumping. Remember, as with anything, listen to your body, take modifications and rest when you need them. If you want some personal guidance feel free to reach out to us!

It might not seem like much, but these are great leg and hip exercises without putting pressure on the knee. It was so nice to see that some of the exercises my physical therapist gave me were some of what I was already doing. These are great beginner exercises as a set, but can also be added on to any leg workout. If you feel like you need more you can add ankle weights. But if you are looking for leg exercises that take pressure off the knee they are great for that too. Be slow and intentional, activating the muscle that is being worked. This makes a difference on the exercise and experience. Plus, I’ve included some stretching to follow �. Let us know if you have any questions!

Bridge is a great strength + flexibility move. It’s a core stabilization move and it’s a leg move (with no squats needed!)! It’s a move for beginners because it strengthens your core and opens the front side of your body, where most of us are tight from sitting all day. But it’s also a great move for advanced athletes because it reminds them where to center their power. Here’s some ways to progress, and options to keep it from getting boring.

STANDING 10-min CORE + ABS: No lying down crunches needed! Don’t get me wrong, sit-ups are great, but they aren’t the end all be all and they only work selected abdominals. Why not work your whole core at the same time to stabilize and balance?! Exactly! Plus, 10 min?! Yes please! In fact, I like to spend one day a week where all I do is focus on core for 10 minutes and that’s it! Well, sometimes I also walk the dog or ride my bike, but that’s all fun stuff! Want more of these? Let us know with a ❤️ or even a share! Thanks!

A simple move you can add to your workout or weekly routine to help stabilize and strengthen your legs, booty, AND, most importantly, your core BALANCE. Don’t have a foam pad? That’s okay, do it without or fold up a blanket, make sure you can balance before you add the padding! To make it fun, have a friend throw you a ball or weighted ball and take turns! Either way it won’t disappoint! Happy balancing!

Upper Body Neck Stretch for stress relief and/or after sleeping. Take it easy and make it gentle. Nothing should ever hurt and you should never force. Allow the exhale to help you relax and release.

1. Yoga Crunch (30 seconds)
2. Bridge Hold (30 seconds)
3. Bridge March (30 seconds)
4. Elbow Side Plank Right (30 seconds)
5. Knee Crunch Punter Right (30 seconds)
6. Elbow Side Plank Left (30 seconds)
7. Knee Crunch Punter Left (30 seconds)
8. Plank Walk (30 seconds)
9. Single leg stretch (30 seconds)
Repeat all 9 moves a second time, followed by stretches.
1. Lying down good morning stretch
2. Knee tuck twist both sides
3. Gentle cobra
4. Child’s Pose

Want to improve your posture? Try this! Do 3 rounds of these exercises twice a day. At a desk, over phone, on the computer... take a 2 minute break to improve your alignment, you will feel more alert, awake, clear headed, and feel good.
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When doing these exercises, it is important to keep the chin down, and shoulders down and back. If the back of your head can not touch the wall, put a small pillow between the wall and you head.

Get Moving! These quick and effective exercises are great for the lower body and core.

10-15 Lunge Step Backs with Twist over Thigh. Each Side.
10-15 Single Leg Dead Lifts. Each Side
10-16 Alt Sunrises/Sunsets.

Do 3-5 Rounds... But really, do what you can. 1 round, or less reps is still better than nothing.

Recently, both Christina and I have had leg injuries. (Christina-knee, myself-ankle.) We thought it fitting to give you an arm and shoulder workout that can be done if you have a leg injury. Of course, you can do this without an injury... just stand, but the last two exercises stand in more of a chair position.

- side arm raises + front tap: 10-15
- bicep curl to overhead pres: 10-15
- rotator cuff: 12-15 light weight only
- tricep kick-backs with hammer curl: 10-15
- tricep pulses: 15

Repeat 3-5 times

You can do these with or without weights. I did these exercises with light weights and a lot of reps the first round, then added weight and reduced reps with each round after. So, the last round is fire!

Have fun! And remember to move! Doing just one round is better than no rounds ❤️

Upper body dumbbell workout done circuit style to keep the heart beating and move on with your day! Take any modifications you need. I’m using light weights due to the style of this workout. I would recommend starting light and adjusting as needed.

This 30 min class will leave you feeling good, and connected to breath and body! Perfect for a good start to your morning, or to decompress with at the end of your day. Expanding the ribs is one of Forrest Yoga’s basic moves. It is integral to the practice, and allows you greater breath capacity to feed and nourish your body with the breath.

This class includes seated side bend poses, a short warm up then a few Sun variations to wake you up and allow you to connect to your breath in a way that brings nourishment to your body.

You will need a roll, possibly a block and knee padding.

This workout keeps your heart rate up while you do leg and glute exercises. You can use a band or your own body weight. 6 moves, 1 bonus move, and designed for people of all fitness levels from beginner to expert. Have fun!

No shoes required, with a core focus we work on strength and flexibility simultaneously. Quick, low-impact, and gentle enough for days where you want to move but need it to me just the right amount.

Change it up and have some FUN!!
Do each of the moves for 30 seconds.
Do 3-5 Rounds.

This video has no sound, only the 30 second buzzer. To repeat the round, play the video again.
Turn on your favorite music or podcast, and have some FUN :)

This is a great video when your mind really wants you to move but your body needs rest and recovery. It’s gentle, it’s easy, but you move, release static energy, and stretch. Hope you enjoy it.

Cardio + light weights to burn and increase muscle endurance + workout any soreness from previous heavy workouts. Light weights needed, no more than 5 lbs. Full body workout also great for busy days.

This is 20 minutes of ease, breath, movement and connection. Perfect for when you are feeling a little tired and need some gentle rejuvenation and care.

You will need a roll for this class. A roll can be a rolled up towel, small pillow, slightly flat inflatable ball.

Enjoy:)

Check out our Vimeo on Demand channel for full online Yoga, PIYO, and Soul Fusion classes, plus even more content:
https://vimeo.com/ondemand/yogasportfitandbalanced

Find us on Instagram
@yogasportfitbalanced

www.yogasportfitandbalanced.com

This is a quick HIIT workout but LOW IMPACT, which means you can get your cardio and strength without jumping. This is our second HIIT Workout, with new moves to keep you going. Get reading for those kicks at the end! Don't feel like kicking? That's okay, I've got a knee pull option that rocks! Enjoy!

In this short workout we focus on a short section of SOULfusion: Balance. It's short but cardiovascular and challenges your balance. Plus as you can see, my dog joins us! Enjoy!

In this short 20 minute workout we work all the core areas while standing and finish briefly on all fours. Have a great day!

This 28min Forrest Yoga inspired flow through Sun Salutations will guide you to soften into the body, and towards yourself with the breath. Enjoy this extended Move with Me session, because 20 min just wasn’t enough ;)

This 25 min practice will bring light movement, awareness, and opening into the hips and hamstrings. You will need block and a place to move.

Check out our Vimeo on Demand channel for full online Yoga, PIYO, and Soul Fusion classes, plus even more content:
https://vimeo.com/ondemand/yogasportfitandbalanced

Find us on Instagram
@yogasportfitbalanced

www.yogasportfitandbalanced.com

A circuit style weighted workout from head to toe. This type of workout is great when you are short on time but still want to get it done. We work the full body in this circuit. You need a set of light weights. No weights? Use something else (water bottles, milk jugs, books, etc.) or just focus on using the muscle being used with each move. Feel free to adjust your weight throughout the workout to what feels comfortable. Mostly, just have fun and get it done!

Check out our Vimeo on Demand channel for full online Yoga, PIYO, and Soul Fusion classes, plus even more content:
https://vimeo.com/ondemand/yogasportfitandbalanced

Find us on Instagram
@yogasportfitbalanced

www.yogasportfitandbalanced.com

Connect to your core and bring movement to your spine with this 20 min Forrest Yoga inspired class. You will need a block and possibly a strap.

Check out our Vimeo on Demand channel for full online Yoga, PIYO, and Soul Fusion classes, plus even more content:
https://vimeo.com/ondemand/yogasportfitandbalanced

Find us on Instagram
@yogasportfitbalanced

www.yogasportfitandbalanced.com

I love HIIT workouts! They are quick and effective! Especially when you are short on time. This workout is LOW IMPACT! No jumps and lots of options for you with each move. You get your sweat on in 15 minutes, improve your cardio health, and then be on with your day! You'll need a pair of sneakers, a little space and a good attitude! Let's go!

Check out our Vimeo on Demand channel for full online Yoga, PIYO, and Soul Fusion classes, plus even more content:
https://vimeo.com/ondemand/yogasportfitandbalanced

Find us on Instagram
@yogasportfitbalanced

www.yogasportfitandbalanced.com

This Forrest Yoga inspired flow through suns will gently get you moving to connect with your breath and body. This class is perfect for a wake-up morning routine, or to use as a warm up.

Christina and Claudine believe that the most advanced students are the ones who are able to listen to their own bodies and move in a way that works for them. Please make the advanced choice to down-level or modify as you need. We must add in the disclaimer “that you are doing this at your own risk, using your own discretion.” If you have any injuries, medical issues, are pregnant, or still nursing, please be sure to ask your doctor first. ALSO, please contact us if you need ideas for personal modifications, so you can do the classes safely in a way that will be helpful and healing for you.

Check out our Vimeo on Demand channel for full online Yoga, PIYO, and Soul Fusion classes, plus even more content:
https://vimeo.com/ondemand/yogasportfitandbalanced

Find us on Instagram
@yogasportfitbalanced

www.yogasportfitandbalanced.com

This 18 min workout is a SOULfusion inspired core workout. No music here, just a warm-up, full core workout, and cool down. It's short but its effective and you will sweat! This recording was also being done on IG Live, where a lot of our "Move with Me" Bonus Workouts are done.

Bring awareness and healing to your upper back and shoulders in this class. You will need a strap/belt.

This 20 minute class has yoga, movement, breath and connection to get you feeling good, and maybe even wanting more! This is a whole body class, but more focus is given to the lower body. A yoga block is used in this class, but not necessary;)

Original Date of Class: May 5 2021

Gentle active recovery and movement for the days you either need it or just aren't feeling like much else! This is a previously recorded class from our "Move with Me" series Live on Instagram during "Emerge in May." All you need is your own body and a willingness to make a little time for yourself.

This 15-minute "how to" class demonstrates a few upper body foam rolling stretches followed by some upper body active (or "flow like") stretches to warm, stretch, and lengthen your upper body. Don't skip the first few minutes where I discuss instances where you SHOULD NOT use a foam roller AND why ALSO rolling out/stretching your lower body from the hips down is important to your upper body as well.

Starting with your right side and then moving to your left, this full body flexibility class is great for a recovery day, or just when you're feeling tight, sore, achy, or tired. You can do this at any time of day to help you gain flexibility but also release stress. Enjoy!

Just 14 minutes of core work followed by a quick cool down and stretch. A small playground ball or Pilates ball is optional for one of the moves but not necessary. This workout was designed for all levels. Take the time you need in each movement and take any modifications you need. Have fun!

This FREE three part series was made for a colleague of mine who is also a super athlete, lifter, and lacrosse player. He asked me to help him with his mobility, flexibility and muscle recovery. This series is perfect for everyone, whether you sit at a desk, or are a dynamic sport athlete, these 15-20 min classes will leave you feeling good.

You will need:
- Yoga block (large book/box)
- A wall space, this could also be a closed and secure door.
- Knee padding (folded blanket/towel)

Christina and Claudine believe that the most advanced students are the ones who are able to listen to their own bodies and move in a way that works for them. Please make the advanced choice to down-level or modify as you need. We must add in the disclaimer “that you are doing this at your own risk, using your own discretion.” If you have any injuries, medical issues, are pregnant, or still nursing, please be sure to ask your doctor first. ALSO, please contact us if you need ideas for personal modifications, so you can do the classes safely in a way that will be helpful and healing for you.

If there are any glitches or troubles with the recordings, PLEASE contact us so we can fix it and/or make the necessary changes.

As always, we love to hear from you! So, be sure to comment, share with others, and follow our community on Instagram @yogasportfitbalanced

-Christina and Claudine
yogasportfitbalanced@gmail.com

This FREE three part series was made for a colleague of mine who is also a super athlete, lifter, and lacrosse player. He asked me to help him with his mobility, flexibility and muscle recovery. This series is perfect for everyone, whether you sit at a desk, or are a dynamic sport athlete, these 15-20 min classes will leave you feeling good.

You will need:
- Yoga block (large book/box)
- Knee Padding (folded blanket/towel)

Christina and Claudine believe that the most advanced students are the ones who are able to listen to their own bodies and move in a way that works for them. Please make the advanced choice to down-level or modify as you need. We must add in the disclaimer “that you are doing this at your own risk, using your own discretion.” If you have any injuries, medical issues, are pregnant, or still nursing, please be sure to ask your doctor first. ALSO, please contact us if you need ideas for personal modifications, so you can do the classes safely in a way that will be helpful and healing for you.

If there are any glitches or troubles with the recordings, PLEASE contact us so we can fix it and/or make the necessary changes.

As always, we love to hear from you! So, be sure to comment, share with others, and follow our community on Instagram @yogasportfitbalanced

-Christina and Claudine
yogasportfitbalanced@gmail.com

This FREE three part series was made for a colleague of mine who is also a super athlete, lifter, and lacrosse player. He asked me to help him with his mobility, flexibility and muscle recovery. This series is perfect for everyone, whether you sit at a desk, or are a dynamic sport athlete, these 15-20 min classes will leave you feeling good.

You will need:
- Yoga block (large book/box)
- Strap (belt, rope, scarf)
- A wall space, this could also be a closed and secure door.

Christina and Claudine believe that the most advanced students are the ones who are able to listen to their own bodies and move in a way that works for them. Please make the advanced choice to down-level or modify as you need. We must add in the disclaimer “that you are doing this at your own risk, using your own discretion.” If you have any injuries, medical issues, are pregnant, or still nursing, please be sure to ask your doctor first. ALSO, please contact us if you need ideas for personal modifications, so you can do the classes safely in a way that will be helpful and healing for you.

If there are any glitches or troubles with the recordings, PLEASE contact us so we can fix it and/or make the necessary changes.

As always, we love to hear from you! So, be sure to comment, share with others, and follow our community on Instagram @yogasportfitbalanced

-Christina and Claudine
yogasportfitbalanced@gmail.com

A short mindfulness meditation to boost your mood and improve the mind body connection. Silliness is part of the equation. Allow yourself to loosen up and boost those happy hormones.



Note: I am not a certified meditation teacher. Just someone who has been meditating mindfulness for the last few years and found it beneficial in my own life to reduce feelings of overwhelm, anxious thoughts, and sleep disruption.

In this short guided meditation we use our palm to help us slow down our breath and focus on the present. It's a simple, easy technique I've used in the past. Can be done at any point in your day when you need some centering.

Note: I am not a certified meditation teacher. Just someone who has been meditating mindfulness for the last few years and found it beneficial in my own life to reduce feelings of overwhelm, anxious thoughts, and sleep disruption.

Make your fingers, hands, and wrists happy! Try these wrist stretches to bring care and therapeutic healing to your hands

This class takes you through the basic warm-up section of a Forrest Yoga class. It includes, stretching, a breathing exercise, abdominals, bridge, dolphin, sun salutations, and savasana. If you are new to this style of yoga, or yoga in general, this is a great place to start!!!

You will need:
- Yoga Mat
- Roll (Rolled up bath towel/pilates ball not fully inflated)
- Blanket / Knee padding

This is a recording of a live online class Claudine offered. You may hear her talking to students and giving personal instructions or modifications. We hope you find some of these instructions helpful and applicable. Sometimes Claudine comes out of the pose to check on the students, but continues to give verbal instructions while you are still in the pose.

Christina and Claudine believe that the most advanced students are the ones who are able to listen to their own bodies and move in a way that works for them. Please make the advanced choice to down-level or modify as you need. We must add in the disclaimer “that you are doing this at your own risk, using your own discretion.” If you have any injuries, medical issues, are pregnant, or still nursing, please be sure to ask your doctor first. ALSO, please contact us if you need ideas for personal modifications, so you can do the classes safely in a way that will be helpful and healing for you.

If there are any glitches or troubles with the recordings, PLEASE contact us so we can fix it and/or make the necessary changes.

As always, we love to hear from you! So, be sure to comment, share with others, and follow our community on Instagram @yogasportfitbalanced

-Christina and Claudine
yogasportfitbalanced@gmail.com

Original Date of Class: April 1 2020

This class is designed to bring gentle healing and movement to the low back, specifically into the psoas. If forward folds aggravate your low back, be sure to always do them with a slight bend in the knee.

You will need:
*** A special prop- a step stool, or double stacked yoga blocks.
- Yoga Mat
- Yoga block (large book/box)
- Roll (Rolled up bath towel/pilates ball not fully inflated)
- Strap (belt, rope, scarf)
- Blanket / Knee padding
- A wall space, this could also be a closed and secure door.

This class is a recording from one of Claudine’s live online classes. You may hear her talk to students, and give personal instructions or modifications. We hope you find some of these instructions helpful and applicable. Sometimes Claudine comes out of the pose to check on the students, but continues to give verbal instructions while you are still in the pose.

Christina and Claudine believe that the most advanced students are the ones who are able to listen to their own bodies and move in a way that works for them. Please make the advanced choice to down-level or modify as you need. We must add in the disclaimer “that you are doing this at your own risk, using your own discretion.” If you have any injuries, medical issues, are pregnant, or still nursing, please be sure to ask your doctor first. ALSO, please contact us if you need ideas for personal modifications, so you can do the classes safely in a way that will be helpful and healing for you.

If there are any glitches or troubles with the recordings, PLEASE contact us so we can fix it and/or make the necessary changes.

As always, we love to hear from you! So, be sure to comment, share with others, and follow our community on Instagram @yogasportfitbalanced

-Christina and Claudine
yogasportfitbalanced@gmail.com

In this informative prenatal yoga class, Claudine not only takes you through a whole class, but also teaches you prenatal modifications, variations, do’s and don’ts that you can take with you into other regular yoga classes.

You will need:
- Yoga Mat
- Yoga block (large book/box)
- Roll (Rolled up bath towel/pilates ball not fully inflated)
- Strap (belt, rope, scarf)
- Blanket / Knee padding
- A wall space, this could also be a closed and secure door.

Christina and Claudine believe that the most advanced students are the ones who are able to listen to their own bodies and move in a way that works for them. Please make the advanced choice to down-level or modify as you need. We must add in the disclaimer “that you are doing this at your own risk, using your own discretion.” If you have any injuries, medical issues, are pregnant, or still nursing, please be sure to ask your doctor first. ALSO, please contact us if you need ideas for personal modifications, so you can do the classes safely in a way that will be helpful and healing for you.

If there are any glitches or troubles with the recordings, PLEASE contact us so we can fix it and/or make the necessary changes.

As always, we love to hear from you! So, be sure to comment, share with others, and follow our community on Instagram @yogasportfitbalanced

-Christina and Claudine
yogasportfitbalanced@gmail.com