35 Minute Heart Opening Practice

This vinyasa practice is all about opening our hearts! What's that mean? We open and lengthen through the front of the body. You may be thinking - do you mean backbends, Katie? Because why don't you just say that? Well, backbend is the one word I rarely ever use in a class. What do you envision when you think of the word backbend? Give yourself a moment and think about how you think a "backbend" is going to feel? Um, not good for me! Here's what comes to my mind - crunchy, ouch, and ache.

Instead, I like to use the words heart openers. Because that's what we're doing in a backbend - we're opening our hearts and lengthening the front part of our body.

​Heart openers are extremely energizing. Just like in life. When we open our heart to people and life, all of a sudden we feel a freedom and energy that we didn't have before.

​Let me know what you think of this practice. And what do you prefer - heart openers or backbends?

Spotify playlist: https://open.spotify.com/user/kbgruber/playlist/511SjJjwGtEfcp1Kn3QvqU?si=BfLxwIw8Twy72Ckerz1BGQ

​30 Minute Practice... For When You Don't Feel Like Practicing

Sometimes, you know you should practice but you don't FEEL like practicing. This practice is for that time! We hang out a lot in child's pose, work into some movement, and slow back down. The whole point is to just start with one simple little thing - child's pose - and do what feels good next. 

If child's pose isn't your cup of tea, feel free to substitute it with another favorite pose.

Spotify playlist: https://open.spotify.com/user/kbgruber/playlist/3SUvfU01oYGuRQwYLAVtlj?si=7sZ9yP1gTDCw6ri3up2eoA

33 Minute ​Sunrise Gentle Stretching Practice

This is the perfect gentle morning practice. It's all stretching, breathing, and lengthening. In fact, we never stand up. That's how chill it is. Use this when you want to relax and start your day (or end :)) on a peaceful note.
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​Spotify playlist: https://open.spotify.com/user/kbgruber/playlist/7xbOalLBJtvdGUbrjpJ7VN?si=R_4kxp1nS7WOIy4UitwDYA

​45 Minute Progressive Flow Class

This is one of my favorite practices right now, both to teach and to practice myself! Once we start our flow, we're going to just keep adding on one or two moves to the end of the sequence, then going back to the beginning and starting it again. So we keep building and building the sequence, and it allows you to know what's coming and really focus on the breath. It is awesome! Try it out and let me know what you think.

I definitely recommend using the Spotify playlist for this practice as well - here it is: https://open.spotify.com/user/kbgruber/playlist/5SkB7VoolyvtvzppUENMox?si=Nxmeu9fnSpOpT7XZRKWomg

​32 Minute Present Moment Practice

​In this practice, we warm up with some flowing sun salutations, ignite the fire within us and then move into a more gentle heart opening, lower back relaxing sequence.

Spotify Playlist: https://open.spotify.com/user/kbgruber/playlist/0m5HJ5y2EcMVuPuK2vtAZj?si=8p7M6i2iSCWgPr7ZzbpqPQ

12 Minute ​Sun Salutations Practice

Flow through Sun Salutations A and B with me!Check out this video to go through Sun Salutations A and B. Sun salutations are my favorite for kickstarting my personal practice. You can squeeze a few in every day, they work the entire body, and they really get you connected to your breath. Learn the sequence, connect the movements to the breath, and then practice a few every day. Easy peasy home practice.

Playlist: https://open.spotify.com/user/kbgruber/playlist/7yN5TOHVxwPyEVp5jv5o8a?si=5mxpbaKvTJylKQPkSS6fZg

​35 Minute Vinyasa Flow Practice

It's yoga, it's vinyasa, and it's fun! What more can I say?

Spotify Playlist: https://open.spotify.com/user/kbgruber/playlist/5RkJl9bR0ImwEOCUzo0TQr?si=_9X8qaHxTQSo6SNz5MKVsQ

​20 Minute Core Strengthening Practice

​More core! More core! More core!

​25 Minute On the Floor Core, Hips and Hamstrings Practice

​The good news: we never move off the mat in this practice!

The better news: we get to work on our hips and hamstrings (my hamstrings need so much love, they're so tight! :)) 

The best news: we get to work our core!


Spotify Playlist: https://open.spotify.com/user/kbgruber/playlist/3MjSeSfX37c3mDZSeaUklH?si=SrIYurmaRdKGMZDphDPJAg

​55 Minute Vinyasa Yoga Practice for Following Your Intuition

In every yoga practice, we tune in with our breath. The more we focus on the breath, the easier it will be to begin to tune in with our inner selves. We can listento what we are feeling now instead of what we tell ourselves to feel right now. And because we're quiet and just focusing on the breath, we have the opportunity to hear the answer. As we begin to move our body to our inhales and exhales, we move this awareness. When you become aware of what feels good or doesn't, let yourself stay with that movement. Do what feels right. Please remember, always, that yoga teachers are here to guide you. But you - your body, your spirit - will be your best teacher. Your intuition provides the lesson plan. It is within you right now; you don't need to learn anything or go to any classes or think about it. You just have to breathe. Get quiet and breathe.
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​Spotify Playlist: https://open.spotify.com/user/kbgruber/playlist/4EjJu5e47fGAsxS75OLmaf?si=8UZp14R1QSyV-Pyij2tYKg

​60 Minute Intermediate Vinyasa Flow Class

I throw a few intermediate level moves into this practice; try them out and have fun with it. If you can't do it YET, just remember to add YET to the end of the "can't do it". :) 

Spotify Playlist: https://open.spotify.com/user/kbgruber/playlist/5e9U9PSPdK8veH7JcLgnIv?si=w1Xyz-wrTUyd3RZ_Za1l5w

32 Minute Hip Mobility Flow Practice

We carry so much in our hips! This practice is all about bringing movement into the hips. Concentrate less on doing the movements "right" and really just on circling and opening out of the hip sockets.

Fair warning: this moves a bit fast. Yoga fast, that is. We're not doing HIIT or any crazy nonsense like that.

Spotify Playlist: https://open.spotify.com/user/kbgruber/playlist/4505TE8AVB5TCWn3vOVYjg?si=3vJgJ8-jRaGK9ts9uTAH9g

​30 Minute Lightness Vinyasa Yoga Class

"When you look at your body and you believe it to be an anchor that weighs you down, the ship will not sail. But if you fill your body with breaths of fresh air and remind yourself anchors can be lifted, you'll become the ocean." Courtney Peppernell
That quote is our inspiration for this practice today. On every inhale, feel yourself grow lighter. Notice that as we move through sequences, we lift on inhales and we lower on exhales. Imagine yourself as a balloon that grows more buoyant with more fresh air, with every inhale.

Fair warning, this practice moves fairly quickly. Remember to first and foremost, listen to your body. Move with your own breath. Slow down when you need to. Move into child's pose and connect with your breath. If you're on your mat and consciously breathing, you're practicing yoga.


Spotify Playlist: https://open.spotify.com/user/kbgruber/playlist/04VPD2SgRwFPeLjMEJyB83?si=rJxrrvwqRCmn4h3959QdMQ

​30 Minute Flow, Fly, and Free Yoga Practice

There is freedom waiting for you,
On the breezes of the sky,
And you ask, "What if I fall?"
Oh, but my darling,
What if you fly?
-by Erin Hanson 

Spotify Playlist: https://open.spotify.com/user/kbgruber/playlist/5SNymqTufwjn5gLeG3mbpp?si=kLZAwyDcTAW2no--Qtcknw

​70 Min Kick Off Vinyasa Practice

​Ya know you wanna.

Spotify Playlist: 70 Minute Kick Off Practice https://open.spotify.com/user/kbgruber/playlist/5XVc0x5zFV7CGPnfOnyKkO?si=xp_oVGpfRWm6JxuAoE6woQ

​23 Minute Practice for Lower Back Pain

​Yo' back is gonna thank you.

Note: two blocks is hella handy for this. But you could use a STIFF rolled up blanket or pillows instead.