When life feels chaotic, "work the wobble". Work the Wobble is an AgeDEFY movement therapy flow for chaotic times. Find the calm in the chaos — Strong body, calm mind. We learn it in movement and live it in life. Get ready to flow!

The AgeDEFY Yoga Sculpt practice is a style of expressive yoga that combines elements of yoga, dance, and AgeDEFY genres including vinyasa yoga, contemporary dance, HIIT, movement therapy, and QiFLOW.

AgeDEFY yoga sculpt students strive to connect the mind and the body through fluid ‘yoga with weights’ yoga choreography to enhance strength, mobility, flexibility, and cardiovascular health in the aging body.

Move Young Live Young - Wu Wei!

Spotify playlist for Age Defy: HIIT & Yoga Sculpt

This workout is yoga, movement therapy, vinyasa choreography, and core strength training in one class. It’s an AgeDEFY workout combining QiFLOW vinyasa choreography with Bruce Lee abs to increase fluidity in the aging body. We do Bruce Lee abs for form and function to prevent injury on the yoga mat and to prepare the body for life in our 90s and beyond. This workout is for all levels of fitness experience. It’s yoga but not yoga. It’s movement medicine in motion and I hope you love it! Enjoy!

Spotify playlist for Flow & HIIT: Bruce Lee Abs

This is a one of a kind, 40-minute non-stop & up-tempo spin class followed by a 20 minute yoga session to unwind from the intense ride! The challenging spin class will have you sweating and feeling your strongest. The yoga session that follows, is perfectly designed to balance out your body. You'll be both energized and calm after this practice. You'll need some form of a stationary bike at home or at the gym to enjoy this class.

QiFLOW with Dawnelle is a unique fusion movement class incoporating the 5 Element of the QiFLOW movement method of WuWei. The practice of WuWei is effortless action and beauty in motion and is carried out through each element of the FLOW. This class is unlike anything you have ever practiced. Open your mind to new movement, and practice this class over and over again to see and feel the results.

The 5 Elements of QiFLOW:

1. BodyKnowledge - the education of the body
2. FLOWMOTION - strength and therapy combined using body weight as load to increase strength and function of the joints, spine and muscular body of the student.
3. FLOW - rhythmic, continuous, fluid, shape-shifting movements designed to create freedom and beauty in each movement.
4. MobilityFLOW - the use of a PVC pipe (or broomstick) to help establish mobility and stability of the joints where it's needed most
5. BodyAbililty - the practice of what we can't do

The QiFLOW philosophy of 'New Movement New Results' is taught in every FLOW style of class. Enjoy making the easy yoga poses hard again.

This class was filmed live at the QiFlow studios in Denver. Feel the energy and power! Enjoy!

"Your body will get better at whatever you do or don't do. If you don't move you will get better at not moving. If you move, your body will allow more movement." -Ido Portal

The QiFlow movement method “wu wei” is a practice in effortless action, strength, beauty and FLOW. It’s a method that constantly evolves and expands as I explore the movement world outside of yoga.

There are five elements to the QiFlow movement method:

1. Body Knowledge
2. SportConditioning
3. PerformanceTraining
4. MobilityFlow®
5. BodyAbility

This video focuses on Element 5: BodyAbility. A practice of movements and shapes that are meant to challenge and change you. As explained in Ido’s statement above…your body will get better at whatever you do or don’t do. At first you will struggle, but through practice and perseverance you will find your way. This is a class you should take at least once per week for six weeks. Nothing is easy until it becomes easy. When it becomes easy, it’s time to make it hard again. Practice what you can’t do. Become a curious student. Being curious and playing curious, makes life more fun. Your body is capable of more than you think. Put the time in and results will happen. Move smart. If you’re a yogi who has only focused on flexibility then take the time to prep yourself by committing to the MobilityFlow® challenge before taking this class. The QiFlow approach is new movement, new results. It takes time, but it’s worth it in the end.

Even though my QiFlow classes are no longer consider ‘yoga’ it is my mission and my path to help create better movers in the yoga world. QiFlow is not meant to replace your yoga practice or your workout/crossfit regime; it's design is to help all movers become more knowledgable, challenged and transformed. One MobilityFlow® and one QiFlow® class per week will prepare your mind and body for your sport. Your sport is yoga. You’re an athlete. Your sport is CrossFit, you are an athlete. If you move your body and train in a system, that makes you an athlete. You need to train for your sport. This is the message of QiFlow. It’s an enhancement method designed to help athletes move and perform at higher level. It’s not yoga, but it’s just as important.

Connect with me on Facebook or Instagram for additional videos and movement ideas.

MobilityFlow® is a mobility based FLOW using a PVC pipe to increase mobility and body awareness through full-range body movement, body knowledge and rhythm. The difference between flexibility and mobility is important to understand…

mobility: how a joint moves
flexibility: length of a muscle.

As yogis, we actively practice to increase our flexibility, but without applying a joint-by-joint approach of mobility and stability, a yogi will continue to strive toward flexibility without result. Flexibility is impossible without mobility, and every-‘body' needs unique programing to experience results.

If you’ve been trying to touch your toes for years doing yoga then give the QiFlow® movement method a try. New movement, new results…there’s five elements to the QiFlow® method:

1. BodyKnowledge
2. SportConditioning
3.PerformanceTraining
4. MobilityFlow®
5. BodyAbility.

This video focuses on Element 4: MobilityFlow®. Use this class to increase your range of motion and potential for flexibility - commit to the MobilityFlow® challenge and do this class for 14-21 consecutive days. Before the challenge, test your flexibility and/or strength…choose a challenge pose/shape that you’ve been working toward and take a before picture of you in the pose.

After the MobilityFlow® challenge, test your flexibility and strength. Do the same challenge pose to see if anything has changed. Take a picture to see for yourself. Share your story with us on the YDL Facebook page. This challenge is simple, but not easy. If you want it, get it. Start the QiFlow mobility challenge today.

You will need a PVC pipe or broomstick for this video. You can get a PVC pipe from your local Home Depot. The pipe size is 3/4 inch: grab one and ask the home depot staff to cut in half for you. The cost is less than $3 for two mobility sticks. Best $3 investment you can make on yourself. If you don’t have access to a mobility stick then use a broomstick or a yoga strap. I hope MobilityFlow® makes as big of an impact on you as it has on me. I can’t wait to hear your stories.

*one final suggestion: the movement in this class is for all-levels but if you're new to our QiFlow® movement method, or if it's your first time doing this class, start slow. Don't try to keep up with us. You will eventually be able to do everything in this class, and in all QiFlow® classes, if you take your time and keep the practice.

Body Movement is the motion of your full body, especially at the joints. Body movements include abduction, adduction, flexion, extension, rotation and circumduction. The FLOW of this class embodies full body movement. The body movement experience continues as we explore a more intense body movement FLOW designed to challenge you physically and mentally. Remember, "if it doesn't challenge you, it doesn't change you."

Special note and challenge from Dawnelle:
I shot this video on the day I turned 41 and I am here to tell you that movement, full body movement, is the secret to living young. I move young, therefore, I am young. I defy age by moving my body to the rhythm of my breath and the music around me. Download my Spotify playlist and get on your mat and FLOW. Body Movement Max will challenge you and it will change you!

I challenge my YogaDownload students to take on a 30-day FLOW challenge. A challenge designed to prove to you that through movement and breath anything is possible, even this class...Body Movement Max.

For one month, commit to three videos a week. Start each week with Joint Mobility and Core Engagement, mid-week take Body Movement and at the end of your week take Body Movement Max. Three times a week participating in the video progression for 30 days will open you to a deeper level of movement and expression. Take this challenge and let me know how you feel after 30 days!

With love,
Dawnelle

Body movement is the motion of your full body, especially at the joints. Body movements include abduction, adduction, flexion, extension, rotation and circumduction. The FLOW of this class embodies full body movement…

This class uses a multi-approach movement technique to open the student for the next layer of their physical yoga practice. We begin warming the body through spinal movement and joint mobility exercises to prepare the student to access full body movement.

Expect joint mobility, core work and spinal movement as your warming period…followed by the choreography of Body Movement mixed with asana tricks and challenges to experience the possibility of Vashistasana in three unique ways and incorporate the pose into our FLOW.

Body Movement is for the student that is looking to explore a new movement approach to the yoga practice. This class is designed to bend you and challenge you by changing the way you look at the poses you do on an everyday basis. The movement of this class is difficult because it’s new.

Everything new in life, on and off the mat, is difficult until it’s not. This class takes practice and patience. Get out of your comfort zone and try it no matter what level of practice you label yourself. Put on a playlist, feel the music with your flow, and move to your own breath. Enjoy!

Click here to view Dawnelle's playlist for this class

This is the first class in a 4 part movement series that addresses yogis as athletes. Mobility is defined as the ability to move freely and easily. By engaging every joint in your body the correct way you drastically decrease your chance of injury. Mobility is your first step towards flexibility and freedom. This is not like any other yoga class, because it's not yoga, it's movement for your joints.

Yogis are athletes. Our sport takes place on our mats. This class is part of a four-part movement series that has been designed to train your mind and body to advance in your sport - not just your sport off the mat, but even more important, on the mat -through asana training. The thoracic spine is built for rotation, flexion and extension. This class will test your mid-spine mobility and create a deeper connection to mind and body movement to advance you in your asana athletics.

This Qi Yoga Flow class will focus on non-stop movement, linking one pose together with the next through mindful breath. We will also focus on our core and midline stability. Let go of thinking and FEEL your way into this invigorating and enlivening practice!

This class is all about leaning into the unknown and being courageous and brave enough to embrace the uncertainty in our lives, rather than struggle against it. Through balancing postures, we will ground down and realize our own innate strength and fortitude, ready to take on whatever life may throw our way!

You'll get a 2-in-1 with this class: Qi Strengthening, and Qi Barre, consisting in total of four 6-minute workouts that will lengthen, strengthen and tone your core and lower body in a ridiculously short amount of time!

Qi Yoga Clinics are all about practicing that which we cannot do. Why do we practice something? So that someday, we can eventually do it! This particular clinic focuses on hurdle pose. Hurdle opens the hips, strengthens the upper body, engages and strengthens the core, and brings balance to the mind, body and heart. There will be plenty of variations offered throughout this all levels class that will prepare you and give you the alignment tools that you will need to eventually practice this challenging posture. Explore your limits, and expect something new...eventually, you'll clear this hurdle!

Get lost in the movement. In Qi Yoga Flow, there is no time to think. A real opportunity to get out of your head and into your body. The strength of yoga meets the grace of dance in a 50 minute flow designed to take you out of your comfort zone as you lose yourself to the flow.

Rather than limiting the movement to just the breath, we flow to the energy of the room, to the energy of one another, to the music playing in that moment, allowing us to let go, trust the body, and move. To truly feel the practice within our own unique, individual bodies.

This Qi Barre 2 workout class is designed to trim, tighten, and tone your entire body, with an emphasis on defining your glutes, and legs. By using small, controlled movements, isometric holds, and high repetition, you can develop a dancer-like physique, and much faster than you can imagine! This 40 min class will kick your booty - be ready to be sore!

This is the second installment of our Qi Barre series, so if you're unfamilair with barre classes we recommend that you first take our Qi Barre class which has more detailed instruction.

In order to learn from our experiences and grow from them, it is very important to take time to pause and reflect. This is the poignant theme for this class and Dawnelle users her expert ability to weave it throughout the class. She reminds us to take what we learn from each pose, and to build from it as we work our way into the next pose. In order to evolve in our practice, and in life, we need to take time out to slow down, to pause, and to reflect.

This is a challenging yet accessible class that includes Dawnelle's signature creative flow. There are some fun pose variations that you've probably never done before, and the class flies by and will be over before you now it. It's one of those. : )

This is a very unique class and is a great way to mix up your typical yoga routine! Qi Barre consists of precision movements performed with the help of a hand rail (which can be anything, such as the back of a chair or couch, or a counter top). It incorporates stationary ballet techniques that will sculpt and lift your legs, buns and core like no other. Dawnelle uses her signature "holds" and "pulses" throughout and works to push and motivate you to your edge. Qi Barre will allow you to create focused strength, chiseled buns, and watch your dancer's body emerge!

The core is your symbolic center of power. The core is where your center of gravity originates and where you find strength for your posture, yoga poses, balance, back and just about everything else. Creating a strong and stable core is the single most important aspect of a fit and balanced body.

These Core Yoga classes are power yoga with a kick. You will be lead through a flow that incorporates lots of poses designed to strengthen the core. The class is balanced with poses that will lengthen the core muscles as well, creating long and lean abs that will stabilize and power you through everything you do.

This class is challenging and you will feel the work youve done on your abs the next day. Done over time this class will create an extremely strong, lean and toned abdominal region.

Note: Dawnelle's style of teaching has and continues to evolve since this class was recorded. Please also try her more recent style of yoga, Qi Yoga.

This is a medium-paced Qi Yoga flow that will work to build muscle tone along with flexibility, without the use of weights. Dawnelle guides you through a creative flow that builds from to a climax toward the end of the class. Her signature energetic and encouraging voice works to keep you focused and inspired. Qi Yoga is a style that combines focus on alignment with creative sequencing that is designed to increase strength and flexibility in a harmonious and balanced way.

This is the second class in Dawnelle's Yoga for Weight Loss series. This class is for the intermediate to advanced student and will definitely have you working up a sweat! Dawnelle creatively uses chin locks to help stimulate the thyroid gland - an important gland that deals with metabolism and weight control - and works to increase the heart rate and create heat in the body to help you burn fat and increase muscle mass. This is a challenging and vigorous class that will work as a great tool to help you lose weight and keep it off, all while toning and sculpting your body and creating lean muscle mass throughout the entire body.

Note: Dawnelle's style of teaching has and continues to evolve since this class was recorded. Please also try her more recent style of yoga, Qi Yoga.

We all know yoga is an excellent way to increase flexibility, build muscle strength, and reduce stress, but did you know yoga can also be an effective tool for losing weight? This Yoga for Weight Loss class provides a great way to help you lose the extra weight, and since yoga works to positively alter your consciousness, you will more easily be able to keep it off.

This level 1-2 class incorporates poses designed to stimulate the thyroid gland and tone the abdomen, and also works to create heat in the body to help promote weight loss from the inside out. This class is an excellent addition to your weight loss plan!

This is the first of 3 in Dawnelle's Yoga For Weight Loss series.

Note: Dawnelle's style of teaching has and continues to evolve since this class was recorded. Please also try her more recent style of yoga, Qi Yoga.

This second offering in the Yoga Sculpt series promises to leave you plenty sweaty, and feeling like you've gotten the most complete head-to-toe workout possible. After an ample warm up, weights are incorporated into the class to act as your personal adjustors and take your practice to the next level. Not only will you tone and sculpt every muscle group, but your stretches will be taken deeper than ever before. This class is a total body workout that will leave a lasting impression!

This Yoga Sculpt class uses weights throughout to help sculpt and tone your body as you stretch and move through your yoga poses. Dawnelle is the master of creative flows, and she comes up with amazing ways to incorporate weight training into her flow series'. You will be worked and sweat like nothing else from this class! This is one of the more challenging classes available on our site! Enjoy!

Note: Dawnelle's style of teaching has and continues to evolve since this class was recorded. Please also try her more recent style of yoga, Qi Yoga.

Take your yoga practice to the next level with this Yoga with Weights class. By adding 3 or 5 pounds weights to specific sections and poses during the class, you will be able to sink deeper into each pose, finding a new depth and awareness. The weights act as your personal adjuster, taking you to the next level of your practice.

This class is perfect for students who are looking for a new challenge in their yoga class, and for those who would like to add more muscle tone to their bodies. This is a heart pumping, fat burning class that will burn LOTS of calories!

Combining both strength and flexibility training, this class is truly a complete workout for your body mind and soul.

Note: Dawnelle's style of teaching has and continues to evolve since this class was recorded. Please also try her more recent style of yoga, Qi Yoga.

Yoga for Runners was designed with the runner in mind, but is a flow for everyone to enjoy. This Power Yoga class helps you to enjoy life to the fullest, and will enhance your experience in any activity you choose: hiking, cycling, climbing, running, walking, or simply going about your busy day. Use this class after any athletic activity to stretch and lengthen your muscles, or any time you are looking to slow down, become focused and create space in your body and mind. Ahhh, you we feel amazing, refreshed, and renewed!

Note: Dawnelle's style of teaching has and continues to evolve since this class was recorded. Please also try her more recent style of yoga, Qi Yoga.

**This class is also part of our Yoga for Runners Package!

This class is designed with the cyclist in mind, but is a great short flow for anyone to enjoy. If you are a cyclist, perform this class after your ride to stretch and lengthen all of the muscles you use during your ride. Whether your ride is indoors or out, long or short, this yoga class will help you prevent injury, and will allow you to create long lean muscle mass.

This class is Chaturanga-free, and is perfect for anyone who has just a little background in yoga. The class is slow to medium-paced, and focuses on stretching the hamstrings, calves and hips, as well as other muscles in the body.

The 10 minute class is the perfect way to get in some great stretching in a short period of time. Enjoy!

Note: Dawnelle's style of teaching has and continues to evolve since this class was recorded. Please also try her more recent style of yoga, Qi Yoga.

This class is a Power Vinyasa Yoga class designed to tone and shape your gluteal muscles, better known as your buns, as well as firm and condition your legs. Dawnelle gracefully guides you through an amazing Power Vinyasa Flow focusing on poses and techniques that target your lower body problem areas. You will feel toned, stretched, focused and renewed after this class and your buns will really be feeling it the next day!

Note: Dawnelle's style of teaching has and continues to evolve since this class was recorded. Please also try her more recent style of yoga, Qi Yoga.

Are you feeling tightness and tension through the shoulder area? Many of us tend to store a lot of our stress in our shoulders. This Shoulder Opener class is designed to release the built up tension in the front, top, and back of the shoulders.

Stretch and lengthen your muscles and release the stored stress from this area. Its like a massage for your shoulders. You will feel the tightness melt away and will instantly feel like a new you!

Note: Dawnelle's style of teaching has and continues to evolve since this class was recorded. Please also try her more recent style of yoga, Qi Yoga.