Learn an easy hack for keeping your chest lifted and back muscles engaged in chaturanga, to move toward healthier alignment during sun salutations and better technique in certain arm balances. This technique requires a yoga strap that you can make a loop with.

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.

Also known as the Humming Bee breath, this practice involves creating a humming sound like that of a bee, very similar to extending the “M” sound in OM. This practice helps build tone of the vagal nerve as well as increase cerebral blood flow. It can be a highly grounding and internalizing practi...

This is a cooling pranayama, best suited for summer. It helps promote muscular relaxation. This practice involves inhaling through the mouth and exhaling through the nose. Therefore, ensure you are in a clean environment when you practice this.

This practice is contraindicated for those with an...

Anulom vilom pranayama is also known as alternate nostril breathing. This practice does not focus on retention but rather a seamless flow of breath alternating between nostrils. This helps set the cadence and rhythm for your breath while having a calming and balancing effect on the mind.

This pr...

Start the pranayama series with Deepthi here. Sama Vritti also means equal parts. In this practice we re-train our breath to inhale, exhale and retain the breath for an equal amount of time. This pranayama is effective to build clarity and helps regulate the nervous system.You can do this at any ...

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...

This short functional range conditioning practice is an excellent way to be proactive about your shoulder health. The shoulder is the most mobile joint in the body, and as such it greatly benefits from regular mobility and stability training.

This 100% seated practice is excellent for resetting the upper body after long hours of desk work. We will stretch, mobilize, strengthen and breathe to find relief and restoration in the shoulders and neck. All you need is a chair! (Preferably not one that swivels, but it will work if that's all ...

Start Functional Range Conditioning (FRC) here. Learn the basics of FRC in this quick introduction, then progress to the joint-specific practices.

This is a a gentler introduction to Yoga x HIIT, which is ideal for prenatal or postnatal students, and can also be enjoyed by those who are not pregnant. During pregnancy, we can try to sustain our strength by incorporating some pregnancy-safe, strength building movements into our yoga practice....

This is a short tutorial on a restorative form of a supported forward fold using a chair and blanket. It's a posture that still requires some activation in the legs. Having the back of the chair in the hip crease supports the pose and adds some myofascial release. Shorter students can stand on bl...

These blanket plyometrics exercises are great to get your heart rate up while strengthening your core and shoulders! They work best with a blanket on a wood floor.

Over time, sitting at a desk can cause strain to our shoulders and neck. This short practice is meant to be used as a midday work break to help improve posture and open up the neck and shoulders. Most of the practice is done seated and can be done at your desk or any stable chair. We will stand f...

This 10-minute practice is perfect for when you need a little movement but don't have a lot of time. It starts supine to open the hip flexors and moves towards more active postures. Have a block!

A gentle chair practice, perfect for a midday pick me up or after a long day when you don't have a ton of energy but still want to squeeze something in.

Jess teaches this sequence to her grandfather weekly via Zoom.

You'll need a stable chair (preferably on a yoga mat so it doesn't slip). We'...

Virabhadrasana III (Warrior 3) is one of Jess' favorite poses. It requires strength, balance and focus. This short (but challenging) practice will build up to Vira III and play with different arm variations in the pose.

Most of us are super good at internally rotating our shoulders because our life is mostly in front of us. Especially with a lot of computer work, driving or time spent on your phone, our shoulders get super accustomed to rolling down and forward.

This practice is a great way to counter all of th...

The QL (quadratus lumborum) is a muscle that often gets cranky in the lower back. This mini-practice targets those muscles to create space across the low back.

Like a morning or mid-day shot of espresso, take this class to move, flow, and clear the airways with brisk breath work. No props needed.

Sitting a lot? Tightness across your low back. This accessible practice is ten minutes to release tension in the low back- great for a break when working from home! You'll need a yoga mat, and a chair will be helpful if your hamstrings are tight.

Our deepest desires reside in the heart. This meditation will focus on bringing the light of awareness to your heart and allowing love to radiate from your heart center out into the world.

Our mind’s can be so busy and it is easy to get caught up with so much thinking and worrying and planning. The goal of this meditation is to try to clear the mind of its busyness and bring it more into stillness, so that your creativity, clarity and true nature can come through.