SCHEDULE

TIAS LITTLE ONLINE - In this class we explore how the ecosystem of the subtle body - the breath, bloodstream, and thought waves - is interdependent with all of nature.

TIAS LITTLE ONLINE - At the start of each day, we must practice opening to the new in order to remain supple and adaptable.

TIAS LITTLE ONLINE - In this class we practice supine poses in a dynamic way to rejuvenate all the tissues of the body.

TIAS & SURYA LITTLE ONLINE - In this class we take the hip joints through all angles of motion—flexion, extension, and internal and external rotation, while weaving in Verse 2 from the Tao te Ching.

TIAS & SURYA LITTLE ONLINE - Finding right effort in all poses conserves the vital life force. In this class we expand and stretch the hamstring/quadricep balance, while weaving in Verse 3 from the Tao te Ching.

TIAS & SURYA LITTLE ONLINE - In this class we tap the deep vitality in the “well” of the lower belly, while weaving in Verse 4 from the Tao te Ching.

TIAS & SURYA LITTLE ONLINE - In this class we make the spine supple by taking the spine into many different movement patterns, while weaving in Verse 5 from the Tao te Ching.

TIAS & SURYA LITTLE ONLINE - In this class we energize the center spine by mobilizing the breath into the central channel, while weaving in Verse 6 from the Tao te Ching.

TIAS & SURYA LITTLE ONLINE - In this class we develop range of motion in the shoulder girdle through weight bearing and non-weight bearing movements, while weaving in Verse 7 from the Tao te Ching.

TIAS & SURYA LITTLE ONLINE - In this class we consider the lungs to be like waterways and through practice we saturate the lungs in prana, while weaving in Verse 8 from the Tao te Ching.

TIAS LITTLE ONLINE - In this class we use metaphor of the empty space in the hub of the wheel to embody space in the abdomen, chest, and skull.

TIAS LITTLE ONLINE - In this class we draw the senses inward to observe flow of the Tao in the internal organs through twists and side bends.

TIAS LITTLE ONLINE - We balance opposites and follow the Tao to the subtlest edge through hip releases and lower back movements.

TIAS LITTLE ONLINE - Using the metaphor of the clear pool, we settle the “mud” of agitation within the nerves and fascia by releasing the belly and practicing pranayama at the end.

TIAS LITTLE ONLINE - In this class we return to source by exploring the “roots” of the feet and hands in all poses.

TIAS LITTLE ONLINE - In this class we practice the Tao as an ongoing expansion and contraction, a rising and falling, a flowing in and a flowing out. We practice movements to release the spine by integrating the line “the supple overcomes the hard.”

TIAS LITTLE ONLINE - In this practice we use ease, relaxation, and no-force to open all the channels of the body.

TIAS LITTLE ONLINE - In this class we bring inner flow to the nadis of the legs and arms through inner leg work sacral releases.

TIAS LITTLE ONLINE - In this class we make the spine flexible by creating an open back and lifted spine. Like the turtle withdrawing its limbs, in meditation we draw our senses inward.

TIAS LITTLE ONLINE - In this class we begin engaging “from the ground up" the deepest, most internal muscle of the leg, the Tibialis Posterior.

TIAS LITTLE ONLINE - In this class we stretch and strengthen the quads to increase cardio vascular flow and to build core stability.

TIAS LITTLE ONLINE - The piriformis travels from the outer hip through the center of the buttock and is a primary culprit in creating sciatic pain. By release of this muscle, an entire swoosh of bioelectric flow moves up through the spine.

TIAS LITTLE ONLINE - We like to say it is “obliquatory” to stretch and strengthen the sides of the abdominal cavity each day.

TIAS LITTLE ONLINE - In this class we stretch and spiral the lats before strengthening through fun arm balances like the crow.

TIAS LITTLE ONLINE - Through SATYA arm spirals and a series of slide & glide movements we make the pecs supple. Then by weight bearing on the arms we provide stability for the entire upper chest cavity.

TIAS LITTLE ONLINE - The TFL muscle is a short, sneaky muscle that wraps the iliotibial band around to the front pelvis. Be sure to have your roller or physiological ball ready as we release this muscle along with the entire IT band.

TIAS LITTLE ONLINE - In this class we work toward bringing equal tension to the right and left QL muscle via side bends, forward bends, and twists.

TIAS LITTLE ONLINE - In this class we make the spine buoyant and strong by working the paraspinal muscles in front folds, backbends, and twists.

TIAS LITTLE ONLINE - In this class we do side bends and inversions and conclude with pranayama via the support of the serratus anterior.

TIAS LITTLE ONLINE - Most anatomists identify the scalenes as the “iliopsoas of the neck” given their essential role in cervical balance. Totaling 6 muscles (3 on each side) we balance the neck through standing poses, headstand preps, and twists.

TIAS LITTLE ONLINE - In this class we press, lift, and pump the heel and ankle in order to stimulate kinetic flow through the entire body.

TIAS LITTLE ONLINE - In this class we practice supine, sitting, and standing poses to articulate the tibia and its surrounding tissues.

TIAS LITTLE ONLINE - In this class we pump, rock, and tilt the sacrum while exploring movement in the SI joints, the anterior sacrum, and the coccyx.

TIAS LITTLE ONLINE - In this class we spiral, lift, extend, and compress the upper arm in order to help move blood flow through the entire chest cavity.

TIAS LITTLE ONLINE - In this class we slide, lift, rotate, and widen the collar bones in order to bring lightness and ease to the entire chest and neck.

TIAS LITTLE ONLINE - In each pose we practice orienting from the temporal bones and explore the polarity between the side skull and the outer pelvis.

TIAS LITTLE ONLINE - In this class, we explore the edge between strength and solidity and relaxation and ease in all poses.

TIAS LITTLE ONLINE - The challenge we all face as we age is to remain vital and fluid. We introduce longevity practices by working with the energetics of the tissues deep within the brain.

TIAS LITTLE ONLINE - In Zen training, koans are a marvelous way to open the body and mind to a sense of boundlessness, clarity and space. In this class we use one koan as a means to unlock physical compression and open to a greater capacity of awareness.

TIAS LITTLE ONLINE - The Heart Sutra, known as the Prajna-Paramita, is one of the most celebrated of all teachings in Buddhist traditions. In this class we chant the sutra at the start, and weave the essential message of this marvelous verse through all of the practice.

TIAS LITTLE ONLINE - In this class we dance the body of the light by celebrating the living light that enlivens all tissues and illuminates consciousness.

TIAS LITTLE ONLINE - In this class we make the body into a kind of offering and generate an attitude of devotion. An attitude of generosity promotes kindness of heart and clarity of purpose.

TIAS LITTLE ONLINE - In this class we build the cardio-vascular pulse to nourish all the cells of the body.

TIAS LITTLE ONLINE - In this class we support blood flow back to the heart by pumping the legs and churning the abdomen.

TIAS LITTLE ONLINE - In this class, we promote fluid wave-like movements through the spine, spinal cord, and brain tissue.

TIAS LITTLE ONLINE - In meditation and movement practice, we celebrate the body of love by drenching all the tissues in oxygen rich prana.

TIAS LITTLE ONLINE - In this class we connect to the vibratory hum within the cells by alternating between filling and emptying, and rising and falling movements.

TIAS LITTLE ONLINE - In this class we do positions to rock, lift, invert, and pump the lymphatic channels in order to support lymph drainage.

TIAS LITTLE ONLINE - This muscle along the front of the shin provides ROM to the ankle and arch of the foot. Through direct pressure, stretching, and strengthening of this muscle we increase agility in the lower leg.

TIAS LITTLE ONLINE - Known as the “fifth hamstring,” this muscle is the most powerful of the inner groins. In this class we explore connection to the mid line, while strengthening and lengthening this key muscle.

TIAS LITTLE ONLINE - This muscle is known as the “six-pack abs.” In this class we follow subtle cues to gain more sensitivity and suppleness of the rectus abdominus without causing strain.

TIAS LITTLE ONLINE - In this class we do many different movements for the shoulders and neck to increase ROM and bring ease to the uppermost region of the shoulders.

TIAS LITTLE ONLINE - In this class we engage the bicep by pumping, spiraling, stretching, and weight bearing in order to bring freedom of movement to the arm, upper ribs, and shoulders.

TIAS LITTLE ONLINE - In this class, we do numerous jaw exercises while connecting the jaw to the spine and pelvis.

TIAS LITTLE ONLINE - In the internal arts, knees are associated with vitality and longevity. But the knees are tricky as they are under constant demand to support the weight of the body. In this class we safely extend, flex and rotate the knee joint.

TIAS LITTLE ONLINE - In this class, we pump, spiral, stretch and glide the primary muscles that span the hip joint. This class serves to alleviate sciatica and low back pain while increasing the flow of energy through the spine.

TIAS LITTLE ONLINE - In this class we take a deeper dive into the hips with more complex and challenging hip work. We stretch the strong musculature of the hip from many many different angles to generate lightness and flow in the pelvis and spine.