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Community for Healthy Movement with Sandra
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February 2026
February 4 Rib, Shoulder & Pelvis Positions to Calm the Psoas (64:27)
January 2026
January 7 Stepping Up Your Glutes (61:28)
January 14 A Balm for the Psoas: The Heel Glute Connection (68:58)
December 2025
December 3 Glutes for Stability and Pain Reduction (91:36)
December 10 Exploring Fascial Lines (70:53)
December 19 Fascial Lines and Some Balance (66:05)
November 2025
November 5 Inner Thigh and Psoas Relief and Release (67:30)
October 2025
Exploring Hip Rotation and Release (66:35)
September 2025
September 3 Limb Rotations & Muscle Activation (52:20)
September 10 A Playful Practice with Joint Mobility Moves and Yoga Postures (59:54)
September 17 Flexion & Eye Movements (65:30)
August 2025
August 6 A Short Practice Including Massage for Digestion (39:51)
July 2025
July 2 Shoulders, Hips & Some Attention to the SCM (Neck Muscle) (70:13)
July 16 Ribs, Belly, Diaphragm & Breath (72:27)
June 2025
June 4 Exploring Midline Movements (60:20)
June 11 Hips & Core and a Few L'egg Beaters (70:38)
June 18 Cranial Nerves, Lunges, and Lots of Other Good Stuff (70:11)
May 2025
May 7 A Little Hula and Lots of Lengthening (70:38)
May 21 Moving With and From the Belly (67:47)
May 28 Spaciousness in the Center (69:22)
April 2025
April 2 Feet, Ankles, Knees, and Hips (72:32)
April 9 Various Components of Balance (68:43)
April 30 Calming Practices - Including a Gentle Breath Practice (63:11)
March 2025
March 5 Stepping Up with Glute Awareness (72:08)
March 26 Glutes for Walkin'
February 2025
February 5 - A Sequence to Heal and Prevent Sciatica (70:19)
February 12 - Good Stuff for Your Back (70:56)
February 19 - Thigh Bones, Alignment & Gait (68:11)
February 26 - Cranial Nerves, Posture, and Hip Movements (73:53)
January 2025
January 8 Shoulders, Neck, and Warrior I (76:09)
January 22 Joint Mobility, Squatting & Warrior I (69:27)
January 29 Knots & a Gentle Practice (68:10)
December 2024
December 4 Thoracic Movement & Expansion (72:13)
December 11 Inspiratory Muscles (83:29)
December 18 Saccule Input & Balance (69:04)
November 2024
November 6 Hips and Standing Poses (106:34)
November 13 Hippy Happenings including SPG with Two Straps (66:54)
November 20 Shiny Hippy Movements (67:44)
November 27 Lots of Different Movements (69:08)
October 2024
October 9 - Neuro Hodge Podge and Some Hips (55:26)
October 16 Different Angles of Hip Mobility (71:44)
October 23 Balance Progression + (70:54)
October 30 Vestibular and Hip Movements for Better Sitting (65:17)
September 2024
September 11 Shin Stuff and More (70:40)
September 18 Move Your Hips & Shoulders and then Seesaw! (72:55)
August 2024
A Movement Class that "Felt Good" (66:39)
August 28 Creating Spaciousness in the Front Mid-Body (68:33)
July 2024
July 3 Side Body Stuff (68:46)
July 10 "High Pay-Off Neuro Drills (73:28)
July 17 Fabulous Feet and Articulating Armpits (75:32)
July 24 Flow and Structure (54:43)
July 31 Exploring Different Speeds of Movement (69:08)
June 2024
June 5 I Feel Better Now Because of Movement (70:00)
June 12 Joint Mobility, Neck Stuff & More (65:50)
June 19 A Mellow, Mostly Reclined Practice (64:41)
May 2024
May 1 Breathing into Different Shapes
May 8 Upper Body Mobility & More (61:05)
May 15 Side Bending, Glute Stengthening & More (73:29)
May 22 Shoulders, Hips Standing Poses and a Nice Baddha Konasana (69:15)
May 29 Enhancing Pelvic Mobility in Many Different Positions (70:42)
April 2024
April 3 Booty & Balance (74:16)
April 10 Fabulous Feet in the Hale (68:00)
April 17 Balance by Exploration & Activation (74:02)
April 24 Towards Ease and Spaciousness
March 2024
March 6 A Nice Mix of Movements (67:51)
March 13 Balancing with Alignment (75:11)
March 20 Lengthen and Breath for a Sturdier Mountain (72:14)
March 27 Breath, Ribcage and Neck Connections (73:38)
February 2024
February 7 Scent and Shoulders (72:22)
February 14 A Little Follow the Leader, Hamstrings and Other Good Stuff (61:09)
January 2024
January 3 Midline Cerebellum & Balance (65:46)
January 10 Fabulous Feet and Inner Heel Skin - or whatever it's called (72:49)
January 17 Harch Heelarch Explorations and More! (69:53)
January 24 Feet, Glutey Stuff & Balance (72:26)
January 31 Kolbo Class - A Little Bit of Everything (73:12)
December 2023
December 13 Diaphragm & More (69:35)
December 20 Thumbs, Length & Balance (72:57)
December 27 Breath, Flexion & Balance (71:45)
November 2023
November 1 (74:27)
November 8 (70:23)
November 15 (71:08)
November 22 (73:18)
October 2023
October 4 (73:33)
October 11 (71:27)
October 18 (73:54)
October 25 - Warrior I - By Request! (73:24)
September 2023
September 6 Hips, Hips Circles and Shoulders (73:55)
September 27 (70:57)
August 2023
August 2 Hippie Stuff (73:17)
August 9 Building Warrior From Within (69:40)
August 16 Belly, Feet & More (69:33)
August 23 In Pursuit of Less Crackly Shoulders (73:57)
July 2023
July 12 Side Body Moves - Yes It Does! (72:32)
July 26 Lengthening from Top to Bottom and Bottom to Top On Vancouver Island (72:11)
June 2023
June 7 A Class of Gentle Postures (71:21)
June 21 A Gentle Overall Flow (70:16)
June 28 Ribs and Lower Back (70:03)
May 2023 - Breathing
May 3 - Breathe to Move Better, Move to Breathe Better (73:44)
May 10 - Breathing & Moving (63:52)
May 31 - 100 Reaches, Eye Calisthenics & Semi-Circular Canals (74:02)
April 2023 - Moving Lots of Parts
April 12 - Some Vestibular Moves & Some Postures (69:58)
April 19 - Moving All Our Systems (even though they aren't all named) (73:31)
April 26 - Warrior I and Your Diaphragm (70:47)
March 2023 - Knees
March 1 - Knees and Ankles (70:31)
March 15 - Move Your Legs to Bend Your Knees (61:26)
March 22 - Please Your Knees (71:01)
March 29 - Knees in Poses (72:05)
February 2023 - Rib Connections
February 1 - Rib and Pelvis Mobility Leading to Warrior I (69:40)
Feburary 8 - Ribs and Feet and More (65:24)
February 15 - Shoulders & Ribs & Related Parts (73:23)
February 22 - Foot Play (66:13)
January 2023
January 4 - Back as a Leader for the Front (74:38)
January 18 - Spine, Neck, & Hips (63:50)
January 25 - Eyes, Hips & Balance (72:42)
December 2022
December 7 - Core Sensations, Balance and Some Yoga Poses (73:34)
December 14 - A Q-Tip and Some Chest Openers (75:47)
December 21 - Working with Straight Arms (52:57)
December 28 - When Back is Front and Front is Back (72:20)
November 2022 - nMovember
November 2 - Calves as a Foundation for Movement (75:08)
November 9 - Knees, Shoulders and Other Parts (74:55)
November 16 - Neuro Moves & More For Your Shoulders (72:23)
November 23 - A Fun Shoulders & Hips Class (73:44)
November 30 - Exploring the Elements While Kilauea is Flowing (74:24)
October 2022 - Walktober
October 5 - Yom Kippur - A Special Practice to Reflect and Refresh (62:59)
October 12 - Feet and Ankles (73:02)
October 19 - Ankles Galore & More (69:54)
October 26 - Cross-Body Actions (73:25)
September 2022 - Considering the Ribcage as a Cradle (first 2 weeks) By Request (last 2 weeks)
September 7 - Neck to Rib Connections (75:29)
September 14 - Side Ribs and Length (63:12)
September 21 - Ankles-Ribs-Legs (55:35)
September 28 - Cultivating Length in Different Planes (72:35)
August 2022 - Recorded Classes
August 3 - The Ins and Outs of Warrior I and Warrior II
August 10 - Please Your Knees
August 17 - A Delightful Hodgepodge
August 24 - Standing Poses and Companion Movements
August 31 - Journey to the Moon & A Gentle Lower Back Practice
July 2022 - Lower Back and Belly
July 6 - SI Belt & More (75:55)
July 13 - Pelvic Moves Beyond Elvis (76:20)
July 20 - From Back to Belly (73:47)
July 27 - Diagonals Through the Belly and More Places Too! (66:50)
June 2022 - Qualities of a Warrior
June 8 - Warrior Explorations (76:56)
June 15 - Leg Rotations - Especially in Warrior I (75:06)
June 22 - Warrior Glutes (72:55)
May 2022 - Balance
May 1 - Ankles Ahoy! (76:42)
May 8 - Activate Your Booty for Better Balance (74:25)
May 15 - Balance and Limb Extension (71:35)
May 22 - Balancing in Tree and More (148:08)
May 29 - Balance Bonanza - Reviewing some key aspects of balance (75:27)
April 2022 - Spring Cleaning
April 3 - Sprucing Up the Joints (75:57)
April 10 - Reveling the Belly (75:01)
April 17 - Demuckification (72:51)
April 24 - Circles and More! (73:22)
March 2022 - The Senses
March 6 - Touch (75:51)
March 13 - A Hodgepodge Practice (68:47)
March 20 - Hearing and Listening (76:35)
March 27 - Vision - Seeing and Looking (77:57)
February 2022 - Ribs are Not an Immobile Cage
Feb. 6 - Expansive Ribs (74:31)
Feb. 13 - Side Rib Action (72:27)
Feb. 20 - Rock Your Ribs on Your Way to Becoming a Warrior (78:39)
Feb 27 - Rock Your Ribs To a Revolved Triangle (86:45)
January 2022 - Length & Strength
Jan. 2 - Strength and Length in the Center and the Limbs (77:30)
Jan. 9 - Right Angles for Length and Strength (70:28)
Jan. 16 - Lengthening and Strengthening into a Tree (74:53)
Jan. 23 - An Exploration of Limb Length and Joint Mobility & Stability (76:55)
Jan. 30 - The End of the Exhalation for Length and Strength (78:27)
December 2021 Twists & Turns and a little Gluts in the Mix
Dec. 5 - Balancing Glutes (67:14)
Dec. 12 - Exploring Some Turns and Twists (71:36)
Dec. 19 - Turning into Side Angle (Parsvakonasana) (70:06)
Dec. 26 - Hips ‘n Twists (69:09)
November 2021 - Healthy Hamstrings
Nov. 07 - Hinging and Hamstrings (71:11)
Nov. 14 - Long And Grounded Legs for Stability Agility and Strength, & bonus Psoas Releases (78:44)
Nov. 21 - Legs: Long & Strong (73:01)
Nov. 28 - Foundational Legs (74:40)
October 2021 - Hands
Focus - Hands (17:00)
Oct. 3 - Observing Movements and Connections (74:55)
Oct. 10 - Shoulderblade And Hand Connections (74:20)
Oct. 17 - Hands, Wrists, Elbows and Arms (73:59)
Oct. 24 - More For Your Hands and Other Parts (73:47)
Oct. 31 - The Hands, Arms and Cousin Its Daughter (73:46)
September 2021 - Core Concentration
Focus: Core Concentration (27:25)
Sept. 5 - Core of the Back and Belly (74:12)
Sept. 12 - Finding the Diagonals Through Center (73:40)
Sept. 19 - Building Navasana with a Central Focus (75:16)
Sept. 26 - Core Treasures (71:25)
August 2021 - Joint Mobility
Focus: Joint Mobility (10:17)
Aug. 1 - Joint Mobility and Hip Agility (71:16)
Aug. 8 - Hips, Shoulders & Downward Facing Dog (70:04)
Aug. 15 - Ankles Balance and More (71:32)
Aug. 22 - Ankles to Feet to Standing Poses and Figure Four Balance Exploration (73:00)
Aug. 29 - Mobilize your joints to become a Great Warrior II (69:16)
July 2021 - Back Body
July 11 - Back With You (78:13)
July 18 - Be Glad for Your Glutes! (70:32)
July 25 - Extending Into Backbending (74:53)
June 2021: The Neck as a Channel of Connection
Focus: The Neck as a Channel of Connection (21:28)
June 6 - The Glute - Neck Connection (71:44)
June 13 - Exploring Mobility and Alignment as a Pathway for Greater Freedom for the Upper Spine (72:09)
June 20 - Neck Connections from Head to Toe (75:40)
June 27 - Whole Spine Connection (75:17)
May 2021 - Lunges
Focus: Lunges (26:59)
May 2 - Thigh Rotation in Lunges (72:36)
May 9 - Stability and Rotation and How They Complement Each Other (75:55)
May 16 - Shin Spins (75:30)
May 23 - Mobility for Stability (76:43)
May 30 - Rotations and Stability in Lunges and other Places (72:43)
April 2021: Spring Cleaning
Focus: Spring Cleaning (14:39)
Baked Vegetable Medley
Quote of the Month
Apr. 4 - Feet & Ankles & Balance (78:30)
Apr. 11 - To Please Your Knees (75:19)
Apr. 18 - Shoulders and Related Places (71:46)
Apr. 25 - Spring Cleaning - Boundary & Flow (75:53)
March 2021: Hip Rotations
Focus: Hip Rotations (26:01)
Mar. 8 - Nooks and Crannies of the Hips (74:46)
Mar. 14 - Hip Rotation Connected to the..... (77:16)
Mar. 21 - Hip Mobility and the Iliacus/Psoas Connection (75:16)
Mar. 28 - How Many Ways Can You Move Your Hips? (55:52)
February 2021: Ribs and the Rib Basket
Focus on Ribs - Structure and Movement (18:50)
Quote of the Month
Recipe: Hamantaschen
Feb. 7 - Ribs and Breathe (72:02)
Feb. 14 - Many Movements that Lead to Dancing Ribs (71:36)
Feb. 21 - Kitten and Calf (73:08)
Feb. 28 - More For Your Upper Ribs (73:40)
January 2021: Virabhadrasana I - Warrior
Focus on Building, Being, Cultivating Virabhadrasana I - Warrior I (32:12)
Quote of the Month
Recipe: Hot Fudge
Jan. 3 - Stepping Into Warrior I (77:32)
Jan. 10 - Expansion Contraction and some Hip Stuff for Warrior I (82:09)
Jan. 17 - 'Rouse Your Ribs for Warrior I (77:14)
Jan. 24 - Revolving Into Warrior I (74:15)
Jan. 31 - Twists as an Element of Warrior Poses (77:53)
December 2020: Rest for Rejuvenation
Focus: Rest for Rejuvenation (24:06)
Quote of the Month
Recipe: Pumpkin Cupcake Delights
Class - Sunday, December 6: Shoulders, the Bullnose, Hips and More (78:14)
Class - Sunday, December 13: A Simple Winter Practice (75:07)
Class - Sunday, December 20: Whole Body Integration Through Discrete Joint Mobilizations (76:02)
Class - "Back With You", for Sunday, December 27 (78:13)
November 2020: Discerning Direction
Focus on Discerning Direction (16:26)
Recipe: Fragrant and Soothing Chai
Quotes of the Month
Class - Sunday, November 1 (74:44)
Class - Sunday, November 8 (74:50)
Class - Sunday, November 15 (73:26)
Class - Sunday, November 22 (76:48)
Bonus - Sandra Talks About Her Father's 85th Birthday Party (2:19)
Class - Sunday, November 29 (76:45)
October 2020: Walktober
Focus on Walking Video (22:29)
Recipe - Fluffy and Delicious Pancakes
Quote of the Month
Class - Sunday, October 4 (74:45)
Class - Sunday, October 11 (75:59)
Class - Sunday, October 18 (75:17)
Class - Sunday, October 25 (73:03)
September 2020: Tree Pose-Vrksasana
Focus on Tree Pose Video (14:08)
Recipe - Banana Bread
Quote of the Month
Class - Sunday, September 6: Folding Into Tree Pose (69:41)
Class - Sunday, September 13: Hips and Folds (74:36)
Class - Sunday, September 20: Movin’ Around and Tree Pose (79:02)
Class - Sunday, September 27 (76:35)
Bonus - Pickleball Story from Sunday, September 27 (2:50)
August 2020: Focus on Eyes
Focus on Eyes Video (22:16)
Recipe - Roasted Potatoes
Quote of the Month
Class - Sunday, August 2 (75:15)
Bonus - Q&A Snippets from Sunday, August 2 (3:40)
Class - Sunday, August 9 (75:44)
Class - Sunday, August 16 (72:19)
Class - Sunday, August 23 (76:29)
Class - Sunday August 30 (74:58)
July 2020: Warrior II - Virabhadrasana II
Focus on Warrior II Video (27:55)
Recipe - Scrumptious Roasted Almonds
Quote of the Month
Class - Sunday, July 5 (76:10)
Class - Sunday, July 12 (73:29)
Class - Sunday, July 19 (74:25)
Class - Sunday, July 26 (72:54)
June 2020: Mountain Pose- Tadasana
Focus on Mountain Pose - Tadasana Video (27:04)
Recipe - The Most Amazing Banana Chocolate Chip Cookies Ever!
Quote of the Month
Class - Sunday, June 7 (77:01)
Class - Sunday, June 14 (76:32)
Class - Sunday, June 21 (74:55)
Class - Sunday, June 28 (72:05)
February 4 Rib, Shoulder & Pelvis Positions to Calm the Psoas
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