Psoas Practice | Studio Wanjira

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Therapeutics

Ankles and Balance

Tuesday 10th September 2024 Morning Practices Ankles, Shins and Balance (53:33)
Tuesday 10th September 2024 Evening Practice Ankles, Feet and Balancing (51:27)
Thursday 12th September 2024 Evening Practice Ankles, Shins and Balance (53:53)
Saturday 14th September 2024 7am Class Lots of Ankle work and Balance (57:49)
Saturday 14th September 2024 9am Practice Ankles, Calves and Balance (58:25)
Tuesday 17th September 2024 Morning Practice Ankles, Proprioception and Balance (48:23)
Saturday 21st September 2024 7am Practice Ankles, balance and proprioception (52:27)
Saturday 28th September 2024 Ankle Mobility Galore (48:28)

Brain Gainz

Brain Gainz Class (45:05)

CARs - Controlled Articular Rotations

CARs outline
Full Body Mobility practice (59:31)

Neck, Jaw and Vagal Tone

Two easy neck stretches (3:56)
Neck and upper back using therapeutic balls (10:20)
Basic Stretches (10:20)
Neck and shoulder focused class (47:15)
Tuesday 13th June 2023 Morning Practice Upper body, Neck and Shoulders (57:42)
Thursday 14th September 2023 Morning Practice Shoulders and Neck (51:51)
Saturday 16th September 2023 9am Practice Upper body, neck, Jaw (51:57)
Tuesday 28th November 2023 Morning Practice all Neck and Shoulders (51:48)
Thursday 29th February 2024 Evening Practice Hips, Core with Jaw work (60:32)
Tuesday 20th August 2024 Morning Practice Neck traps and Thoracic work (59:10)

Elbows, Wrists and Hands

Basic wrist stretches (10:03)
Wrist and forearm (27:45)
Thursday 18th January 2024 Morning Practice Our Magnificent Hands (48:29)
Saturday 16th March 2024 7am Practice Elbows, hands, neck and fingers With delux shavasana (74:50)
Thursday 16th May 2024 Morning Practice Hands, Wrists, Forearms and shoulders with grip strenght (54:27)

Shoulders and Upper body

Shoulders, arms and upper back (49:24)
Thursday 5th October 2023 Morning practice Wrist free and core (47:44)
Thursday 2nd November 2023 Morning Practice Treasure Chest Shoulder mobility (49:57)
Thursday 25th January 2024 Morning Practice Upper body with Lymphatic Drainage (55:51)

Sciatic Nerve Release and Care

Thursday 18th July 2024 Morning Practice Sciatic Nerve Release and Care (58:47)

Back Care

Back care Class (0:22)
Contralaterals and Psoas (52:43)
Thursday 4th May 2023 Morning Yoga Core and back (55:25)
Saturday 4th Nov 7am practice Feet, hips, on our way to back care (73:13)
Tuesday 6th February 2024 Morning Practice SI Joint work (58:15)
Thursday 21st March 2024 Morning practice Back Hips Inner Thighs and Pelvic Floor (66:31)
Tuesday 29th October 2024 Morning Practice Back Care (54:40)
Tuesday 29th October 2024 Evening Practice All back care (48:33)
Thursday 31st October 2024 Morning session Back Care with Threading the Needle (55:12)
Thursday 31st October 2024 Evening Class Back Care using variations of Thread the Needle (51:37)
Saturday 2nd November 2024 Back care with Psoas rolls and core work (63:20)
Saturday 16th November 2024 Morning Practice Back and Hip Flexor Care (58:33)

Core

Tuesday 30th April 2024 Morning Practice Sneaky Core with Weights and Towel (59:36)

Psoas, Hips and Glutes

Psoas Practice (58:55)
Hip Flexor Love for Sonia, Shila, Masako (53:28)
Thursday 2nd March 2023 Morning Yoga Psoas Practice (59:39)
Thursday 16th March 2023 Morning Yoga Contralaterals and Psoas (52:43)
Tuesday 21st March 2023 Morning Yoga Hips - Sonia's and Shila's class (51:04)
Thursday 13th July 2023 Morning Practice Hips from all angles (52:43)
Saturday 15th July 2023 7am Practice Hip, hip, hooray (54:52)
Thursday 20th July 2023 Morning Practice Hips from all Angles (52:44)
Tuesday 1st August 2023 Morning Practice Psoas work (55:12)
Saturday 9th September 2023 9am Practice Softening the Psoas (55:12)
Saturday 6th January 2024 7am Practice Hips and hip flexors (57:56)
Tuesday 16th January 2023 Taming the Psoas Muscle Length and tone (60:58)
Tuesday 23rd January 2024 Morning Practice Hips, inner thighs and the Ocho dance (64:02)
Tuesday 30th January 2024 Evening session IT Band, TFL and outer hip (61:03)
Thursday 1st February 2024 Morning Practice Out hips and inner groins (57:14)
Saturday 24th February 7am Practice Hip opening for Pigeon pose (60:16)
Tuesday 11th June 2024 Morning Practice Hips and Glute medius (51:26)
Saturday 29th June 2024 7am Practice Hips, Groins, glutes Internal and external rotation (59:06)
Tuesday 16th July 2024 Morning Practice Balance Before Breakfast (54:36)
Saturday 11th January 2025 7am Practice Hips and glute with bands (55:55)

Adductors

Saturday 6th May 2023 9am Yoga Adductors and Inner Thighs (54:46)
Tuesday 10th October 2023 Morning Practice Adductors Inner legs (57:54)
Thursday 2nd May 2024 Morning Practice Inner thighs (adductors) and Pelvic floor team (55:57)
Saturday 1st June 2024 7am Practice Inner Thighs and Major Pelvic Floor helpers (57:31)
Tuesday 4th June 2024 Morning Practice Slow Pelvic Floor work with Support of the canester muscles (54:11)

Hamstrings

Saturday 27th April 2024 9am Practice Hamstrings, balance with the Old Man's test (59:19)
Thursday 11th July 2024 Morning Practice Put the Swoosh in the Toosh - glutes and hamstrings (56:08)

Knees

Tuesday 23rd May 2023 Yoga - Feet, Knees Galore (53:25)
Tuesday 8th August 2023 Morning Practice Bulletproofing the feet, knees, hips (48:58)
Tuesday 5th March 2024 Morning session Knee Care (56:29)
Tuesday 6th August 2024 Evening Practice All about Knees (59:33)
Saturday 10th August 2024 Yoga Practice All about Knee support (49:43)
Tuesday 13th August 2024 Morning Practice All about Knee support (59:04)
Tuesday 13th August 2024 Evening Practice All about knee support (54:24)
Thursday 15th August 2024 Morning Practice Banded work for knees (54:38)
Saturday 17th August 7am Practice Rotations, Hamstrings all for knee health (53:54)
Saturday 17th August 9am Thoracic mobility, hips and glutes all for Knee support (54:54)

Restorative practice

Saturday 4th March 2023 7am Yoga Restorative Practice (59:56)

Self Care with balls, foam rollers

Tuesday 25th July 2023 Evening Practice Lower body self-care with massage balls (51:47)
Thursday 10th August 2023 Evening practice Roll it out for lower body (57:34)
Saturday 26th October Self care with massage balls upper and low body (59:21)

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Psoas Practice

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