This practice begins quietly and slowly. It begins through listening more closely to the body, heart and soul. As you awaken the subtleties of the body, you begin to feel your most inner self. Your lungs breathe. Your heart beats. You can sense your breath animate your movement, your movement ani...

GYROKINESIS® Format 1. This class begins seated, moving through all the spinal motions and into the seated/standing leg sequences.

The act of rocking has many benefits. For starters, it releases endorphins which help boost your mood and reduce stress. It can move you into a state of calm and ease by engaging your parasympathetic nervous system. Another benefit of rocking is that it stimulates your vestibular system. Physical...

Narrowing the pelvis is the most unique and foundational principles of the GYROKINESIS® Method and the entire GYROTONIC EXPANSION SYSTEM®. It employs the concept of decompressing the spine, pelvis and joints. Understanding this process increases the range of motion, joint stability, and deep inte...

Celebrate yourselves with me in a joyful jubilee of movement. We’ll honor our bodies with the gift of vitality and sense into our own vibrancy and aliveness. This class will start slow and progress into a GYROKINESIS® dance party!

A fundamental belief in Taoism is there are two natural, opposing, and complementary energies in the universe: Yang, which is masculine, and Yin, which is feminine. These opposing forces are in a state of dynamic equilibrium and mutually reinforce one another.

Yin energy characteristics includ...

“‘Is the spring coming’ he said. ‘What is it like?’…’It is the sun shining on the rain and the rain falling on the sunshine, and things pushing up and working under the earth…”

— Frances Hodgson Burnett, The Secret Garden

For me, spring feels like the perfect time to embrace the energy of the s...

We sit A LOT these days. All of our sitting contributes to low back pain and tightens the muscles in our back body chain. Even the legs and feet can be affected by all of our sitting.

Let’s move in a way to counter the sitting patterns that manifest in our bodies. Let’s implement new modes of s...

Life force energy is the essence of life that flows through all living things. In Eastern practices it is known as Prana or Qi. I understand life force to feel like an ultimate vibrational force that connects me to nature, humanity, and the earth. And it is during these winter days and colder tem...

"The ultimate aim is to be at home in one's body, to be at one with the nature of one's self, and to experience exercise as a creative and delightful experience."

— Juliu Horvath

Our ribs are long, curved bones that surround the chest and connect to the spine. The three-dimensional basket-like structure is the home and protector of our heart and lungs. Because of this, the rib cage can be affected by our emotions and stress in the form of bracing or holding patterns in th...

Breathing is not something we have to think about doing all the time. The process is instinctive and automatic. It’s driven by the most primitive part of our brains — the brainstem. And more precisely, by a smaller area of the brainstem called the medulla oblongata. This area regulates respiratio...

One of the most effective ways to feel rooted, powerful, and stable is to strengthen the legs.

As you walk, the ankle, knee and hip function together as a system to reduce impact on the pelvis and spine. But when your legs are not strong enough, your spine takes the brunt of this impact. This en...

This class is designed to mobilize & strengthen the thoracic spine while restoring function to the diaphragm and calming the nervous system.

Opening to Change for me feels like the openness to possibility. A reminder to stay soft and not force the outcome. I have found in times of transition, there are three periods — an Ending, Time of Uncertainty, and the New Beginning. As challenging as transition can be with the ups and the downs,...

The Root energy center is situated at the very base of the spine—deep in the pelvic floor and perineum—in the center of the body. The Sacral energy center is in the lower abdomen above the pubic bone and in front of the sacrum. In this GYROKINESIS® practice we identify this place as the Seed Cent...

Movement balances by enabling you to cultivate more energy. Movement heals by stimulating our bones to grow, detoxifying our system, increasing healthy digestion and elimination, and enabling all systems in the body to function better. It can also lift our mood, clear our mind and reconnect us to...

The heart’s function in our body’s system is not only an organ that moves our blood. It’s also a source of wisdom, spiritual insight, thought, and emotion. Science is only beginning to understand the effects of electromagnetic fields produced by the heart. Additionally, there is evidence that the...

How are you activating your glutes to decompress your spine?

Your gluteal muscles are the most superficial muscles of the posterior hip and thigh. They consist of three major parts — gluteus maximus, gluteus medius and gluteus minimus. While your glute max is vital for more explosive activities ...

As some of you may know, I practice cold-plunging into the cool waters of the Pacific Ocean. Meeting the waves and leaning into the cold are physically and mentally challenging; it’s a true mind/body experience. The hours leading up to the ocean plunge are filled with anticipation knowing the cel...

Life can feel like a pendulum constantly swinging between light and dark, ups and downs, and where even an inhale and exhale are challenging. A place where we have a never-ending list of “to-dos” and deadlines. But if we only live in this space of constant effort, there is no celebration and joy....

The abdominals not only contain the organs by regulating internal abdominal pressure. They, together with your back muscles, are essential to the body’s stability and balance. Most importantly, your abdominals strengthen and protect your spine.

The dynamic exercises from the GYROKINESIS® Method ...

Breathing techniques help to connect the mind and body. They also activate creative energy and calm the nervous system.

Breath work comes in a wide variety of forms, each with its own particular benefits. Long, deep breathing helps the body relax and regulates emotions. Alternate nostril breathi...

The average human head weighs about 10 pounds when held upright. This load puts more and more strain on the neck and spine with every inch you move your head forward. Unfortunately, many of us do exactly that when we’re working on the computer or texting. This class focuses on eliminating the add...