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THEME: LOVE THE LORD |
TIME: 15-20 minutes |
TARGET AREA: Neck & Shoulders, Back Bends/Heart Openers |
TEACHER: Monique Forward

This Grace Flow class focused on opening your heart and back bends. This can be quite an emotional class as the heart opening poses help release negative emotions stored up. It is also a great class to do to reverse bad posture.

THEME: GRATITUDE |
TIME: 15-20 minutes |
TARGET AREA: Neck & Shoulders, Back Bends/Heart Openers |
TEACHER: Alyssa Mak

This Grace Flow practice is a full-body workout, with a focus on heart opening exercises. You will be stretching the front of your chest muscles and lower back. This class is great to release negative emotions and restore your body with renewed energy.

THEME: HUMILITY |
TIME: 30 minutes |
TARGET AREA: Full Body, Hip Opening, Legs, Glutes |
TEACHER: Alyssa Mak

This is a 30-minute Grace Flow class with Alyssa. This practice is a full-body workout that is sure to give you a good sweat while helping you build strength all over!

THEME: ACCEPTANCE |
TIME: 20-30 minutes |
TARGET AREA: Hip Openers, Legs |
TEACHER: Alyssa Mak

This is a Grace Flow class working the legs and hips. This class is suitable for beginners who are ready to challenge themselves with a strong flow, working up a sweat. The class theme begins and ends with non-judgement and acceptance.

THEME: TRUST IN HIS PLANS |
TIME: 20-25 minutes |
TARGET AREA: Arms, Neck & Shoulders, Core, Hip Openers, Obliques, Full Body |
TEACHER: Josephine Lau

This is a full body Grace Flow class suitable for all levels, working from the neck down, to the core, to the legs and down to the feet and reminding us to hold our trust and faith in God at all times.

THEME: CLOTHED IN STRENGTH |
TIME: 15-20 minutes |
TARGET AREA: Arms, Shoulders, Wrist, Hips |
TEACHER: Monique Forward

This Strength Builder class is focused on opening your hips and strengthening your upper body. We will build up to a Grasshopper pose which is quite a strong arm balance that requires a lot of core and arm strength.

THEME: BUILDING STRONG FOUNDATIONS |
TIME: 15-20 minutes |
TARGET AREA: Ankle, Core, Legs, Glutes, Spine, Feet |
TEACHER: Josephine Lau

This Strength Builder class breaks down basic postures and focusses on lower body conditioning. If you want to work on postural alignment and strengthening your lower body and core, this is the class for you!

THEME: PLANTED IN GOOD SOIL |
TIME: 15-20 minutes |
TARGET AREA: Core, Full Body, Spine |
TEACHER: Alyssa Mak

This is a 15-minute Strength Builder class. We will get back to basics with alignment of common poses used in almost every class. We will start from the fundamentals and then move on to poses that will strengthen your core.

THEME: FIX YOUR GAZE AHEAD |
TIME: 20 minutes |
TARGET AREA: Ankles, Feet, Hip Openers, Legs |
TEACHER: Alyssa Mak

This is a Strength Builder class with balancing poses which helps to build strength in the ankles, feet, legs and hips, with hip opening poses. The theme for the practice encourages us to fix our gaze ahead on what matters.

THEME: BE FREE |
TIME: 15-20 minutes |
TARGET AREA: Hips |
TEACHER: Monique Forward

This class focuses on stretching your hips and is a great class to do when you are feeling burdened and stressed. These hip stretches will help release negative emotions that you store up as a result of tension held up from our bodies’ natural response to stress. You will need a bolster or a few cushions for this class.

THEME: FINDING JOY IN TRIALS |
TIME: 20-25-minutes |
TARGET AREA: Neck & Shouldes, Hip Openers, Spine |
TEACHER: Josephine Lau

Jo from Grace x Strength guides you in a 20-minute Stretch and Rest class that targets the hip area. This is a very gentle stretch class and suitable for all levels. If you spend a lot of time sitting at a desk, this practice will be perfect for you!

THEME: RESTORATION |
TIME: 20-30 minutes |
TARGET AREA: Neck & Shoulders, Legs, Lower Back, Glutes, Hip Openers, Full Body, Spine |
TEACHER: Josephine Lau

This is a Stretch and Rest class aimed to give you a full-body stretch. If you need to just stop, slow down for a second and focus on mind, body and soul restoration, this class is for you!

THEME: BE STILL |
TIME: 20-25 minutes |
TARGET AREA: Arms, Neck & Shoulders, Wrists |
TEACHER: Josephine Lau

This is a Stretch & Rest class targeting the neck and shoulders all the way down the arms to the fingers. This is a great class that can be done seated (on the mat, at your desk) to help release tension in the areas that computer work demands of our body. Take time off your desk to be still and be reinvigorated.

THEME: HAVING A MARY HEART |
TIME: 20-25 minutes |
TARGET AREA: Neck & Shoulders, Heart Openers, Lower Back |
TEACHER: Alyssa Mak

This is a Stretch and Rest class focussed on stretching out the neck and shoulders, with some heart opening exercises. Class theme encourages us to re-centre our hearts on the "being" and not the "doing".