Our changeability is one of our greatest assets, both on and off the yoga mat. This full spectrum, mobility-infused practice opens with a familiar standing flow, then moves towards urdhva dhunurasana (upward facing bow) via chest and shoulder openers, progressive backbending and front body stretc...

Long travel can wreak havoc on the lower back. This efficiency practice aims to release low back tightness from too much sitting with progressive side bends, twists, hip openers and hip extension. Two blocks and a blanket could be helpful.

In this shoulder mobility-focused practice, the shoulders are strengthened through a range of positions. Throughout a traditional, familiar sequence, the shoulders are intentionally moved through their full ranges of movement. There's time for pincha myaurasana (forearmstand), and an extended sup...

The bulk of practice should be doable, repeatable actions that create a broad foundation. Little by little, again and again, this effort changes us deeply. This accessible, full-spectrum practices moves towards urdhva dhanurasana (upward facing bow) via familiar prep of quad stretches, backbends ...

A traditional yoga practice contains a lot of weight bearing on the hands and wrists, and that repetitive movement can take a toll over times. This mobility inspired practice is entirely non-weight bearing in the upper body, and looks to create more balance in the wrists and hands. After the open...

Chronic tightness in our hip flexors (psoas major) is common when we sit a lot, and the issue is not only that these muscles are short, but also that they're weak. This efficient practice incorporates progressive strengthening and lengthening of these muscles, moving towards supta virasana (recli...

Keeping the posterior chain (back body) strong helps the lower back stay resilient and supple. This moderate practice incorporates gentle backbends and mobility work (spinal segmentation and joint CARs) to create tone and strength in the back. It ends with hip rotations, bridge pose variations an...

Our capacity for growth is often limited by how much feedback we can receive about ourselves without turning away. This is the heart of yoga: svadhyaya, or self study. This strong and intentional practice moves towards visvamittrasana (friend of the universe pose) with powerful standing hip opene...

The future appears as the past to become the present; yoga asks us to bring our insights from the past and hopes for the future to the present moment. This practice moves towards the arm balance eka pada galavasana (flying pigeon) through progressive prep of similar shapes. It builds with a famil...

Instead of thinking of a 'guru' as only the person ahead of us on the path, Rajanaka Tantra posits that the guru principle informs how we safely progress on our paths with guidance from multiple teachers, including ourselves. This practice moves towards naginyasana 2 (the low lunge variation of m...

Shape shift to state shift. This practice emphasizes external rotation of the upper arms in chest openers in service of keeping our heart open in difficult times. It includes time for pincha mayurasana (forearm stand), so a wall could be helpful. You'll need two yoga blocks.

Life is a precious gift, and both our awe and our grief remind us of this. This all levels practice aims to strengthen and lengthen the hamstrings and includes a couple arm balances along the way. Standing balances and arm balances follow a familiar opening sequence of standing poses. It moves to...

You are much more likely to stick to your routine if you build flexibility into it. This practice aims to strengthen and lengthen both the hip flexors and the hamstrings. Practice includes a familiar standing pose warmup and progresses to some challenging single leg balancing work. There's an opt...

This practice moves towards a straight legged variation of dwi pada viparita dandasana via focused mobility prep of the ankles, especially plantar flexion, as well as both hip flexor length and strength. It includes time for both pincha mayurasana (forearmstand), as well as sirsasana (headstand),...

When something is 'not in our practice,' we benefit from breaking it down into its component parts to help us move forward. This class moves towards mandukasana (frog pose with the legs abducted from the hips, and includes intentional prep to help you ease in. After a familiar warm up of surya na...

This class breaks down the difference between flexibility and mobility, applying both concepts to the outer hips. After a familiar standing pose warm up, this class moves towards eka pada galavasana (flying pigeon), building on work in bakasana (crow pose). It ends with a brief, seated cool down ...

Controlled Articular Rotations (CARs) are the foundation of a daily physical practice. This practice moves all major joints of the body through their full, end-range of movement in under 20 minutes! A balance aid like a chair or wall could be helpful.

Hold a high vision and work towards it in consistent, small actions. This full spectrum practice leans towards backbends, prepping for urdhva dhanurasana (upward facing bow) and ustrasana (camel pose) with spinal opening and quad stretches. The full cool down includes twists, forward folds and hi...

When we garland familiar poses together in a new way, the fresh transitions give information about even the most well known postures. This accessible, all levels practice progresses through a standing pose sequence, includes a couple accessible backbends, and ends with seated twists and hip opene...

Our nature is change; when we step into our adaptability, we are strong and resilient. This practice applies Functional Range Conditioning (FRC) work for shoulder flexion to support the arms overhead in backbends. This work will help you build both mobility and stability in your shoulders as you ...

Dorsiflexion (the ankle movement that closes the front angle of the ankle) is not often addressed in yoga, so many yogis lack depth in this movement. This practice emphasizes dorsiflexion in malasana (yogic squat), skandasana (side lunge, or cossack squat), and depth in a low lunge variation. It ...

To straighten the arms in urdhva dhanurasana (upward facing bow), the body needs extensive prep, including opening the quadriceps and hip flexors, prepping the spine, opening the shoulders and chest, and strengthening the wrists. This practice includes thorough prep of the full body, and also off...

The three acts of the universe are creation, maintenance and destruction; they unfold sequentially and also all at once. This practice emphasizes internal rotation of the thigh bones in the hips to move towards poses like garudasana (eagle pose) and urdhva dhanurasana (upward facing bow). It inc...

Yoga Nidra is also known as Non Sleep Deep Rest (NSDR), and is scientifically proven to make one feel more alert, rested and focused, without sleeping! The practice is a guided relaxation and body scan, and is done completely passive in savasana (corpse pose), or similar. Have any props you use f...