Press play for hip openers early and often, balance training, and backbends.

The secret is, you don't actually have to be able to "do" the postures to get something out of them. You can learn them in pieces and parts and get a great workout (physically and spiritually) while you do!

We'd love for you to join us in the studio or online! Please visit www.threedogyoga.com to learn more.

If you'd like to practice with us via on-demand videos, you can join our Video Vault membership or purchase individual classes at www.patreon.com/threedogyoga 

We'd love for you to join us in the studio or online! Please visit www.threedogyoga.com to learn more.

If you'd like to practice with us via on-demand videos, you can join our Video Vault membership or purchase individual classes at www.patreon.com/threedogyoga 

We'd love for you to join us in the studio or online! Please visit www.threedogyoga.com to learn more.

If you'd like to practice with us via on-demand videos, you can join our Video Vault membership or purchase individual classes at www.patreon.com/threedogyoga 

This practice uses gentle backbends, deep lunges, and three variations on pigeon pose to release tension and open up tight spots. 

This practice employs strong flow, balance postures, and standing stretches to get you ready for a old-school hip openers and relaxation.  

We'd love for you to join us in the studio or online...visit www.threedogyoga.com to learn more.

If you'd like to practice with us via on-demand videos, you can join our Video Vault membership or purchase individual classes at www.patreon.com/threedogyoga 

Want video access to this podcast and our other classes? Join our new Video Vault membership on Patreon! 

https://www.patreon.com/c/threedogyoga

P.S. The beginning and end of this one are great for anyone with a cast on their foot...we miss you, Daphne.

Keep this one in your queue, it's a good one to repeat early and often.

Most of all...it will help you move well to create less stress in your lower back and more abdominal strength.

As a bonus, you'll spend an hour away from the stuff of life and enjoy actually living in your body.

As a bonus, with all your attention focused on your posture, you won't think about the news for at least an hour.

Your sacrum connects your hips to the rest of your spine, so getting its alignment right makes it easier to align your spine (ahem, central nervous system), ribcage (i.e. breathing), and head (brain) well.

This is a full-length, full-body flow for all levels. Hope you enjoy it!

This full-length vinyasa practice will get you to the flow state...and offer tips on how to keep that flow state going even during challenges (on and off the mat).

This class moves slowly and focuses on releasing tension in the neck and shoulders. aligning your hips and low back well, and giving some relief to tight hamstrings and hips.

This one's for you.

Don't worry though, we'll work with this relaxed vision as we move and breathe through a complete vinyasa practice. You'll get what you need.

It's also a realllllllly good stretch for your outer hips. Side effects include "feeling it" when you put your socks on!

The whole thing is topped off with a short relaxation, just enough to leave you feeling refreshed and ready for what's next.

This physical action also helps us plug in mentally, feel what we're doing, and in doing so, become better movers.

Power yoga is for every body...even yours. Press play and find out.

And, if you've been practicing with us a while, you'll notice some new moves and some new takes on old moves to keep your asana learning new stuff.

plus, a little pop culture of the '70s...we left the outtake in.

If it could use an upgrade, a challenging yoga class is a good way to go...you'll set your intention to do something good for yourself, then follow through. Your brain loves that.

As a nice side effect, your body will benefit from strengthening postures, mobility enhancers, and deep stretches.

Do yoga, feel better.

This practice of steady flow, side bends, twists, and hip openers will lift your mood and get your asana in gear for a good day.

Thanks for practicing with us...if you like this episode, please subscribe for more good stuff!

Keep cool and carry on, y'all.

With love, team three dog

Keep practicing, y'all!

Twists and side bends can help us shed the tension of everyday life and remember how to move well in all directions. Side effects may include really great Savasanas.

Keep this one around for those days you want your yoga with a workout vibe.

P.S. This one works even if you're not hungover. It's a nice mix of gentle flow, twists, and folds that will set you right any day (or night) of the week.

It will challenge you to work with your very best attitude (at your own pace) as well as prepare you for basic arm balances.

Thanks for tuning in...enjoy!

And it will pay off. 

This backhanding practice will keep you in your body and in the moment by helping you focus, face those "extras", and feel what's going on right now...and chances are, you'll get up off that mat feeling taller, lighter, and in a better mood.

Enjoy!

We focus on creating space for breath, moving slowly, and staying focused on the moment.

Give it a go...you'll feel better in body and mind.

Key practices include: centering time, forward folds, lunge salutations, sun a, sun b, warrior salutations, eagle, bridge, abs, and hip openers.

That's exactly what this session does...expect to get your share of hip opening, abdominal work, and relaxation, too!

Bonus: It's a good recipe for full body integration and emotional stability, too.

There's also plenty of your regularly scheduled bending: sun a, b, and warriors...balance, backbends, and floor stretches.

Enjoy!

This time, though, we're gliding through, giving each one just a few moments of attention as we move through a grounding, centering vinyasa practice.

How? Press play.

Good vibes to all y'all!

Enjoy!

Side note: this one pairs well with the Feet of Balance flow. You'll reinforce the balancing practices you learned in that one...and develop more skill and confidence in how you step through your practice.

It's a full-body, all ranges of motion practice...and you'll definitely feel your feet when you're done!

It's a great way to step away from the overstimulation of modern life and bring some perspective to your day.

The good news: you'll also get a better practice session in.

If you've ever wondered "Am I trying hard enough?" or "Why does this feel so hard?" or "Why am I not getting results?" or "Why do I keep getting hurt?" -- this practice is for you.

And yeah, it's also for you if you just want to bend, breathe, and balance. 

Enjoy!

This flow works with an entry-level approach to breath restraint along with asanas focused on relieving tension in the body. It's suitable for all levels of practitioners, even beginners.

However, breath retention isn't everybody's cup of tea. If it causes you panic or anxiety, please skip it, feel free to move through the practice breathing in ways that help you feel good and relieve tension for you.

In fact, just a little bouncing a few days a week is all you need to see a big difference in how you feel and move.

If you like your yoga on the active side and the talking at a minimum, this one's for you.

The thing that links them all is presence...when you're present to how you're moving, you have choice. 

That's what this one is all about...also, watch out  for the next album from your favorite folk-punk band, Unconscious Cartwheels coming soon.

You'll focus enough to lengthen, strengthen, and de-stress your body...and stay spacious enough to bring ease to your mind and spirit.

Key practices include: starting in hips on a block, progressing through reclined mobilizers, and then taking on a steady, precision-focused vinyasa practice with lots of hip openers.

This one's for you. 

Key practices include: lunges, pigeons, tree pose, and pachimottanasana.

This one works particularly well first thing in the morning...but it's also good midday, evening, and night. Enjoy!

...strengthening your hips in all ranges of motion (especially lateral action),

...developing body awareness and core control. and

...practicing balance and proprioception.

key practices in this session include: squats, lunges, balance challenges, rolling bridges, agility challenges, and reclined stretching. 

this is a full body vinyasa, with a special focus below the knees. hope you enjoy and use it regularly to keep your hiking, dancing, and high-heel-wearing feet happy!

This is one of those times.

Getting unhurried is great for getting balanced and centered...when we practice it in a balanced and centered way.

This practice will get you there. Key practices include: a slow start, moderate vinyasa, strong standing poses, slow and focused one-legged balance, and deep stretches.

It's great for every body, even if your shoulders are in mint condition...let's keep 'em that way!

This. Do this.

You'll start by lying down in a supported backbend, practicing some EFT tapping to relieve stress and burnout, then we've got seated hip/shoulder stretches, followed by a straightforward vinyasa practice to bring you into that oh-so-lovely flow state.

You'll walk taller and feel better...or your money back!

Enjoy!

Key practices in this one include: planks, cobras, locusts, down dog, handstand hops (don't back down, you can do it!), eagle, dancer, triangle...and then some floor stretching and core work to round it out!

If you've never tried it...this class will give you a taste. We start with a ten minute NSDR (we call it Savasana, but it's really a guided relaxation practice) and then move on to stretching, slow flow, and more relaxation. 

Enjoy!

Through taking bigger steps, focusing on the pacing of your breath, and being intentional about your range of motion, you'll feel the same old postures in a brand new way.

We recommend keeping this one on your list of repeat performances to keep yourself growing in your practice.

Want to advance your skills even more? Join us in-studio or online for live classes where you'll receive in-the-moment coaching and visual instruction to deepen your understanding of the practice.

We'll focus on strengthening the core...as well as decompressing it. Both important for good mobility, better breathing, and optimal organ function.

Key asanas include: lunges, warriors, flipped dog, half moon, revolved side plank, backbends, and twists.

Keep this one around for a feel good practice anytime!

Press play, and you'll enter an hour of freedom from the need to have an agenda, an opinion, or any criticism of yourself.

You'll also work hard, maybe even sweat, and spend a good amount of time stretching out all the usual tight spots.

Stepping from down dog into warriors is not easy...but it can be fun and is definitely rewarding: practice enough, and you'll improve your balance and ability to move with ease.

It's not easy; it is worth it.

In this practice, we focus on foot anatomy and how to use it to your advantage in lunges, planks, and more.

Building your body awareness is helpful to so many things in life: balance, strength, playing sports, having fun, remaining in good health, listening to your intuition...but you probably already know this.

Yoga can help. Just press play.

This practice gives you some tools for easing anxiety in the context of a well-rounded vinyasa practice that's good for every day. Enjoy!

Join us for a journey through lunges, warriors, triangles, and half moons with a focus on foot care and stability.

Plus, all the usual stretches and bends are here, too.

Drishti is the act of setting your gaze in a way that honors your intention. We practice setting our eyes to one external point during the practice of any asana to get more in tune with what's happening inside our bodies and minds.

Mudra is the a practice of hand gestures that allow us to communicate our intention...and shapes the way we receive the practice and the world around us.

Want to learn more? Just press play!

However, these are some of the best postures for increasing hip mobility and (bonus) strength. 

This session's also a great workout and a serious attitude adjustment. Press play and jump in!

If you want a yoga practice that gets you feeling open, less creaky, and happy all over, this one's for you.

You'll also get the opportunity to center and relax...important moves for coming back even stronger next time.

All around good for the body and the mind.

Key postures include side angle pose, half moon, twisting triangle, diagonal splits, and seated twists.

Not sure about that? Press play and do your own research!

You'll find just the essentials in this one...you'll move, align with your breath, and have those few precious moments to yourself. 

Curious? Let's play!

This practice takes you through all the major series of a well-rounded yoga session to set your body and mind at ease no matter what your day (or night) brings.

take a tour through an abbreviated edition of the three dog methodology...and get an invigorating practice that finishes with a deeply calming relaxation.

You'll breathe better and feel better, quick!

just go all in...mind, body, breath, heart. 

you got this.

yoga practice can help: especially when it focuses on twists, inversions, and strong vinyasa to get your circulation going. 

makes a great addition to a neti pot or nasal cleanse routine!

here, we use gentle inversions and floor stretches to get energy flowing in your body, while your mind takes a rest. then we keep that relaxed mental state and move into a practice that challenges your body...and your assumptions.

it's good for the body, it's good for the mind. give it a go and let us know what you think! 

expect gentle inversions, lots of spinal care, twists, side bends, and steady flow.

you'll get a great workout in, and focus on remaining calm and at ease in the face of challenge. keep this one around.

you don't have to trust us, just press play.

join us online for Zoom classes or at 1617 Terrace Way in Santa Rosa for in-studio sessions. learn more at www.threedogyoga.com.

rinse and repeat.

enjoy!

no worries, we haven't gone all woo-woo...uh, basically because we started at woo-woo. but we digress.

this is a spinal-focused flow with special attention paid to the effects of practice on the energetic body. 

you can think of it as chakras (it's fun) or as your nervous system (that's definitely a real thing). either way, you'll feel clear, grounded, and calm ... and your spine will thank you.

(of course, if your spine actually starts talking to you, you'll know you've gone way past woo-woo. and we want to hear about it!)

bonus...we build skills of getting up and down off the floor with no hands!

join us for this one any time you want a strong practice that will leave you feeling energized and accomplished.

we work them into a fairly straightforward flow series to strengthen the outer hip muscles needed for healthy knees, hips, and low back muscles.

enjoy and repeat!

this is the spoken audio from our JAM 30 class...feel free to put on the playlist of your choice and get at it!

key practices include: floor hip openers, lots of vinyasa, and a mellow cool down series.

this one takes all the major parts of a vinyasa practice (strength, flexibility, and balance postures) and routes them through sun A and B.

you'll get moving and stay moving..and then take it to the floor for a brief rest before moving out into your day with a clear mind and limber body.

this practice will encourage you to get still, pay attention to the present moment, and go where your body leads you.

plus, you'll get hamstring, hip, and shoulder opening as well as balance and meditative flow. 

we get moving, stay moving, and then stretch/strengthen the hips and hamstrings with relaxing floor postures.

seriously, remembering to enjoy the moments you have is a practice...life moves pretty fast and frantic sometimes. here's your opportunity to slow down and be in the moment.

this practice will help you get into the enjoyment mindset...and you'll feel good all over when you're done!

there's not a lot of instruction...just moving your body in a steady flow, then stretching out at the end of class. 

if you're looking for a simple + strong moving meditation...this is it. enjoy!

this is an all-around vinyasa class that pays special attention to the way we move -- and stabilize -- the spine.

keep it around for when you want a little fine tuning.

do. this. one.

breath + body. that's all you need for the next 30 minutes...you can lose the extra, and tap into what's real. you're here now. a living, breathing being. 

and you're enough.

key practices include: meditation, floor mobilizers, seated mobilizers, lunge salutations, warriors, backbends, weird hip mobility, and pigeon.

in grown up yoga, Tree Pose looks real different...it's often the pose we use to judge our balance talent (or perceived lack there of).

there's actually a lot more to it...and it gets more fun the nerdier you get. 

dig in, geek out, have fun...and probably be sore the next day.

short, sweet (sorta), and pretty darn serene. enjoy!

we sweat a few of the details to engage our brains in a productive conversation with our bodies...keep this one in your rotation and watch yourself get stronger, more flexible, and more focused.

key practices include: abdominal conditioning. salutations, warrior stances, 

in this session, enjoy some of the more traditional floor series postures, and a few unusual suspects...when you're done, you'll hav gotten a full body vinyasa session in with no pressure on your wrists, elbows, shoulders, or hands.

this eight-minute bodyscan will get you present, clear, and ready to chill...or carpe diem.

we love twists, but sometimes you just don't need them ... when you're doing yoga for two, nursing a back injury, or after that really great burrito you had for lunch.

this practice does feature spinal and hip mobility in a big way, though, so you'll feel real good after moving your asana.

key practices include: strongly-held down dog, lunge salutations, sun a's, warrior activations, ab series, and reclined stretches.

key practices include: spine + hip mobility, hands-free stepping up and down, warriors, standing balance, prone backbends, and reclined stretching.

key practices include: neck and shoulder openers, cat/cow, lunges, sun salutations, warrior 2 series and alignment checks, eagle, tree, sphinx, locust, and pigeon.

enjoy!

give this one a whirl and see what a difference it makes when you're really ON.

no dogs, no planks, just vinyasa flow with a core strength and full-body flexibility focus.

you'll be getting these in your feed on saturdays. hope you (and your shoulders, wrists, and hands) enjoy!

that means slowing down, paying attention and getting fully into each asana body, mind, and heart.  

we could all use a little coaching on that, so we cooked up this little flow for you.

key practices include: reclined leg stretches -- both passive and active, seated shoulder work, kneeling hip release, salutations, warriors, and reclined twists.

key practices include: variations on forward folds, diagonal dog, sun a's, reverse warrior, and side angle.

key practices include: hips on a block, manual stretching, paying attention to foot placement and action, solid flow series, grounding backbends, and seated folds.

we take on 18 sun salutations, then spend some time dialing in warriors 1 and 2 ... then take it to the floor for simple backbends, hip openers, and twists.

it's not easy, but it's gentle. 

except for some questionable language. sorry, mom.

key practices: twists, sidebands, hip mobility.

simple, quick, and effective.

key practices include: a lot of salutations. and feeling really good after.

plus, if you've got a tennis backhand, a golf swing, yard work, or grocery hauling in your life, having a good twisting practice will go a long way toward making you more efficient at all the things.

key practices: standing half-lift twists, crescent twists, bow pulls, seated straddle side bends.

this episode features 27 salutations separated into groups of 9, with breaks in between to explore postures that aren't usually on the menu.

key practices include: salutations, duh. flipped dog, side plank, upright lunge, crow, nerdy half-moon.

you'll get all of those here.

key practices: neck and shoulder release, deconstructed salutations, re-constructed salutations, lunges, standing leg raises, backbends, downward facing savasana, floor stretching, and real Savasana.

but yeah, those hip openers get a little weird

key practices include: cat/cow, lunges, pyramids, twists, salutations, tree pose, shoulder openers, tree, and bridge postures.

key practices include: hips on a block, hands-free vinyasa for about 30 minutes, steadily flowing salutations, and floor stretching.

there are a few vinyasa series in this one, but we warm up to it...and give alternatives for the traditional chaturanga/updog.

key practices include: core strengthening, spinal mobility, vinyasa, airplane (think locust in the air), and a finishing backbend of your choice. 

we really dial into the rhythm of vinyasa…by, you guessed it, focusing on the breath. and of course, due to caffeine consumption on the teacher’s part, there are some side trips into prog rock, snakes, and contortionism…

key practices include: hip openers, salutations, extended balance sequence, backbends, and revolving deer pose.

key practices include: twists, sidebands, gentle salutations and lunges, eagle variations, kneeling hip openers, reclined back bends, and physiological sighs. 

this month, the flow will be focused, balances will be simple and long-held, and restorative postures are being served for dessert.

enjoy!

key practices: vinyasa through all the basic postures and ranges of motion, with a choose-your-own finishing backbend, and relaxation. 

key practices: a solid pre-flow stretch session, moderately paced flow, mobility work, and a long, relaxing floor series before Savasana.

key practices include: plank, down dog, half lift, sun a, crescent lunge, warrior 2, eagle, pyramid, and bridge/wheel.

pardon the references to the limbo + barbed wire.

key practices include: gliding flow, lunges, step-over side plank, squats, 90/90 flow, twists, side bends, neck releases, you get the idea.

and, of course, this is a not-so-traditional take on the pose. 

not just to be contrarian...although, we do like that around here...but to allow more bodies to experience the benefits of the pose.

the traditional structure may be great for you...if so, keep it. but if you've never been a fan of the pose because it feels awkward, hurts your low back, or doesn't seem to do much, this ones for you!

key practices: lots of twisting and spinal alignment cues.

enjoy, y'all!

key practices: sun A, squat salutations, lunge salutations, pigeon salutations....you get the idea.

a very happy Thanksgiving to our U.S. Benders...

we're grateful for every body who gets on the mat with us near and far...thank you for being part of this crazy little thing called yoga.

not because you gotta burn it off...you don't. 

it just feels good to pair those things with moving, breathing, and (potentially) breaking a sweat.

key practices include: triple backbend sun A, bow pull lunge salutations, backbend pigeon, and seated straddle flow.

key practices include: guided Savasana, hip mobilizers, neck and shoulder openers, twists, forward folds galore, and seated side bends.

key practices include: hip openers, twists, side bends, prone backbends, and shoulder openers.

as 21st century humans, we spend so much time upright and facing straight ahead, whether we're sitting at a desk, driving a car, making dinner, running, hiking, cycling, or horseback riding.

that's where yoga can help...taking us through unusual ranges of motion that get circulation and hydration going all over. try it...you might like it!

key practices: hips on a block, ab series, seated and kneeling spinal mobility, sun a, crescent sun b, twisting and side bending salutations, relaxation.

a really great way to wake up any time of day…as long as you’re ok with the yoga truth that whenver the yoga teacher says “one more” they mean “one more on each side” … 

key practices include: down dog, ragdoll squats, sun A, lunge salutations, twisting balance flow, eagle, standing galavasana, dancer, tree, and sphinx. oh, and Savasana.

key practices include: hips on block, low back stretches, seated folds, sun salutations, warrior flow, and low lunge/straddle stretches.

key practices include: lunge salutations and shoulder opening series, sun a's, hands behind head variations on a lot of stuff. pigeons, balance postures, and backbends.

keep it around, it'll take care of you.

key practices: floor stretches, salutations, lunge variations, balance, pigeon, and janu sirsasana variations.

key practices include: spinal mobilizers, salutations, balance, backbends, and floor stretches.

key practices include: sun a, crescent sun b variations, eagle, dancer, triangle, half moon, and seated cross-legged series.

1. drink your water.

2. breathe deeply.

3. move.

if you've got a water bottle, we've got the rest covered.

key practices include: spinal mobility, salutations of all kinds, warrior 2 and triangle series, flowing backbends, light abs, and floor stretches.

key practices include: lunges with rotation, salutations, revolved side plank, standing ankle to knee, camel, deer, table, and floor stretching.

key practices include: refining your plank, sun salutations, triangle series, step-over side planks, backbends, abs, floor stretches.

props needed: a yoga belt/strap or something like it.

key practices include: floor stretching, down dog stretches, salutations, warrior postures, strengthening backbends, and floor stretching.

key practices include: hips on a block, floor stretches, seated mobilizers, salutations, backbends, hamstring lengtheners, and twists.

key practices include: floor abdominal work, lunge mobilizers, salutations, warriors, seated side bends, and backbends.

with sage advice like that, you know this one will get you where you want to go.

key practices include: reclined openers, cat cow variations, lunges and shoulder opening, salutations of all sorts, one long backbend, and Savasana.

skeptical? give it a go. you'll know in less than ten minutes.

key practices: moving with breath through some key openers, lunge salutations and sun salutations, balance challenge, backbends, abs, pigeon, and a lot of mental clearing practice.

key practices include: savanna start, core strengthening, salutations, balance practice, focused rest, and floor stretches.

key practices include: spinal mobilization, squats, lunges, salutations, twists, side bends, balance poses, standing postures, backbends, and seated folds. and of course, Savasana.

key practices: spinal mobilization, salutations, twisting chair, balance postures, abs, and floor stretches.

key practices include: salutations, eagle, dancer, standing ankle to knee, tree pose, and Savasana to round things out.

yes, really.

p.s. always drink Champagne from a white wine glass.

key practices include: lots of salutations, flipped dog, side plank, twists, sidebands, backbends, and Savasasana

key practices include: all kinds of salutations, one big back bend, and Savasana.

key postures include: child's pose and gentle opening series, salutations and low lunges, crescent salutations and twisting salutations, floor postures and relaxation.

key practices include: floor abdominals, hands-and-knees mobilizers, and a focus on breath-paced flow.

key practices include: ujjayi breathing, spinal mobilizers, strong flow, twists, standing balance, and floor stretches.

key practices include: salutations of alllllllll kinds

everything.

key practices include: refining your plank, sun salutations, triangle series, step-over side planks, backbends, abs, floor stretches.

and...it's an intensely pleasurable experience where time seems to stand still and fly at the same time.

key practices include: traditional salutations, crescent salutations, warrior two practice, bird dog, half moon/airplane flow, backbends, and hip mobilizers.

there's a secret: breathe well.

save this episode to practice regularly.

key practices include: seated pranayama (breathing practice), cat cow flow, five-breath postures, and about 30 minutes of strong vinyasa, followed by backbends and deep relaxation.

key practices: floor stretching, slow vinyasa, centering balance poses, deep breathing

key practices include: lunges, squats, sun salutations, warriors, standing ankle-to-knee, camel, floor twists, janu sirsasana, table, happy baby.

key practices in this one include: a good long series of sun A, squat salutations, lunge salutations, warrior flow, and flowing bridge work. then, Savasana.

key practices include: seated folds, twists, and spinal mobility work; sun A; sun B with crescent, lunge salutations, twisting chair, bridge, wheel, seated pigeons, and table.

key practices include: sun saluation a and sun a upgraded, lunge salutations, sun B + warrior 2 flow, flipped dog + side plank, eagle and dancer, bridge, wheel, abs, and floor stretches.

this one. keep this one on speed dial.

key practices include: more than 30 minutes of steady vinyasa flow, followed by backbends, abs, and floor stretches.

and it can also help you get stronger in your back body, abdominals, and core. plus, better posture and increased receptivity to the world around you.

key practices include: listening. elongated down dogs and planks. locust. bridge, twists and hip openers.

key practices include: twisting dog, salutations, backbends, squats, and lunges.

key practices here include: focused breathing, down dog twists, locusts, bridge, wheel, the abdominal series, and pigeon.

you can think of it as getting your mind and your body in the same place, working toward a common goal...it a focusing, clearing practice to smooth out any rough edges and calm the anxieties of everyday life.

key practices include: smooth, steady breath; gentle spinal movement, steady salutations and standing flows, calming floor postures.

keep this one handy...it's got a bunch of tension relieving moves to help you get relaxed and ready for bed.

key practices include: facial relaxation, shoulder and neck openers, gentle twists and hip openers...and staying on your back the whole time.

this practice focuses on developing a steady rhythmic experience that allows you to wake up your senses and calm your nervous system.

key practices include: rolling on the floor, rhythmic shoulder openers, vibration training, sun and and lunge salutations, twists, core work and floor stretches. 

key practices include: elevated down dog, salutations, side angle/reverse warrior, eagle, optional dolphin, floor twists, and hips on a block.

key postures include: drunken deer, seated folds and twists, elevated down dog, lunges, half monkey god, presencing salutations, optional dolphin, deep Savasana. 

ones that work.

press play and see for yourself.

key practices include: supine hip mobilizers and twists, neck stretching, sun a, crescent salutation, twisting crescent salutations, kneeling chopasana/half moon, seated twists and hip openers, bridge, drunken deer, and restorative hip openers.

key practices include: restorative breathing and somatic meditation,  rocking, seated shoulder and chest openers, sun salutations, lunge salutations, warrior flow, standing twists, and brow chakra massage.

key practices include: elevated down dog, lunges, side angle/reverse warrior, eagle, optional dolphin, floor twists, and hips on a block.

sounds good, right? press play now.

key practices include: floor hip openers and twists, seated shoulder and low back openers, vibration/hopping, salutations, standing and seated twists, abs, and hip opening.

when you take the time and thoughtfulness to move yourself through a yoga practice, you get in touch with the feelings of being alive and well. and when you get all the other mental stuff out of the way, you leave yourself open to being really thankful to be here.

key practices include: neck and shoulder openers, thoughtful salutations, balance, backbends, and rhythmic twists/hip openers.

key practices include: strong flow and standing postures, balance, backbends, and hip openers.

key practices: steady flow, flowing balance, triangle flow, flowing backbends, and floor twists.

key practices include: refining your head alignment, drishti, and transitions to avoid undue neck stress. within the context of a complete flow class.

key postures: salutations, lunges, standing stretches, and floor twists.

key postures include: hips on block, wild deer flow, hip openers, flowing balance, and a guided Savasana.

key practices include: spinal flexion/extension/rotation/lateral extension, sun salutations, lunges, warriors, eagle, dancer, tree, bridge, wheel, abs, seated folds + twists, banana pose, and Savasana.

key poses include: flowing tree, camel, and straddle...fun and challenging and sure to get you out of your head.

practicing Savasana daily reminds us to live fully...right. now. 

and, of course, taking care of your mind and body with the other postures of a regular yoga practice helps. learning to really live IN your body is a gift you can give yourself anytime anywhere. we hope you'll join us for a little of that!

practices include: hips on a block, floor stretches, somatic awareness exercises, salutations, twists, and of course, Savasana.

this class focuses on building a solid foundation for each pose by noticing how we place our hands, feet, hips, ribcage, and head when constructing the base of a posture. it's a simple and effective way to ground yourself in the moment and make the most of what you got.

key postures include: planks, down dogs, kneeling side planks, eagle, airplane, half moon, straddle lunges, happy baby, and floor twists. also, Savasana...as your daily memento mori.

key practices include: spinal mobility, salutations, lunges, twists, balance postures and floor stretching.

there's more than one way to do just about anything...despite what our need for control may say.

if you're ready to shift your perspective on anything in this life, try starting here. 

key practices include: the usual salutations, lunges, etc practiced in new ways, new takes on half moon, counterintuitive twisting, etc.

key practices include: pranayama, simple salutations, straddle series, and all-the-ranges-of motion hip openers.

practices include: salutations, tree pose, standing straddle series, seated cross-legged folds.