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In this class, following Tuesday Morning Flow from 4/16/24, we continue investigating internal and external rotation at our hip joints and pronation and supination in our feet. We explore postures with a spinal rotation focus including parivṛtta anjaneyāsana (rotated low lunge), and bharadvājāsana (Bharadvaja's pose).

Recommended props:
(2) blocks
(1) strap
(1-2) blankets

This class explores finding a deep connection between our heels and sitz bones, in the narrowness of a neutral leg and the width of external rotation. When we can learn to feel clear pathways of weight through our bones -- that is, the physical forces flowing through them -- our muscles can be supple and mobile in their responsiveness.

Poses covered include adho mukha vṛkṣasana (handstand), urdhva prasarita pādāsana (upward extended both feet pose), supta pādāṅguṣṭasana A and B (supine hand to big to pose A and B), urdhva prasarita eka pādāsana (standinng split), skandāsana (wide one legged squat pose), prasarita padottanāsana (wide angle forward bend), and setu bandha sarvāṅgāsana (suspension bridge pose).

Recommended props:
(1) strap, belt, or band
(1-2) yoga blocks
(1-2) yoga blankets or folded towels

This class explores the foundation of balance -- whether side-lying or standing -- as an investigation of how and where we pull ourselves away from the floor. This is a common strategy to protect ourselves from falling, but it actually limits finesse in our ability to balance well. Successful balancing requires allowing movement, not gripping or holding to stay upright. How does your balance change when you imagine yourself to be in your own middle space, the center of the hurricane? Could balance be the superposition of falling in every direction at once?

Poses explored include lying on all four sides of your body, vṛkṣāsana (tree pose), utthita parśvakonāsana(extended side angle) and Vishnu's couch (anatāsana).

Recommended props:
(1) option blanket for cushion

Our shoulder blades are the mobile roots of our arms, embedded in the strong and supple soft tissues of our backs. This class explores how much play we have in this relationship -- our shoulder blades can be stable in many different positions and orientations as our body weight tumbles through space.

We start with restorative heart opening lying over two blocks. We explore external rotation in our shoulder joints, both moving our arms through space and in weight-bearing. Poses featured include ardha pūrvottānāsana (altar pose), anjaneyāsana (low and high cresent lunge), utthita parśvakonāsana (extended side angle), camatkārāsana (wild thing or astonishing pose) and utthita vasiṣṭhāsana (side plank).

In this class we focus on finding awareness and balance in our sacrums. We use this somatic focus in poses like catuś pādāsana (shoulder bridge), tucked-toed urdhva mukha śvānāsana (upward facing dog), urdhva prasārita pādāsana (standing split), anjaneyāsana (low crescent lunge), nāvāsana (boat pose) and ubhāya padaṇgusṭḥāsana (hand-to-both-feet pose), and sālambā sarvaṇgāsana (supported shoulderstand).

Recommended Props:
(2) blocks
(1) strap
(1-3) folded blankets or towels
and optional chair or stool

In this class we explore the fuzzy distinction between side bending, or parśva poses, and twists, or parivṛtta poses. Anatomically, side bends and twists typically ask a combination of both actions in our spines.

Poses featured include supta sukhāsana and parśva sukhāsana (supine cross-legged pose and easy cross-legged pose with a forward fold and side bend), parivṛtta utkatāsana (rotated chair pose), parivṛtta anjaneyāsana (rotated crescent lunge), ardha badha pādmottānāsa (half bound standing lotus pose), and parivṛtta paścimottānāsana (rotated forward fold).

Recommended Props:
(2) blocks
(1) strap
(1) blanket

Happy Samhain, Happy Witches' New Year, and Happy Halloween!

In this class we explore front body opening, working towards uṣṭrāsana (camel pose). We prepare for uṣṭrāsana with quad lengthening and shoulder retraction, through poses like mārjāryāsana/biḍālāsana (cat/cow), añjaneyāsana (supported crescent lunge), uttān pṛṣṭhāsana (lizard pose), and ardha bhekāsana (half frog).

Embodied-philosophically, we explore the tantrik concept of spanda, the divine pulsation of all life, exhibited in the coming and going of our breath, the folding and unfolding of our bodies, and all the small and great births and deaths that order our lives cyclically, backward and forward and sideways in deep time.

I apologize for the sound quality on this video -- apparently my mic was not working :/.

Recommended props:
(2) blocks
(1) blanket
(1) strap or belt

In this class we work on poses for upper back mobility like catuś padāsana (shoulder bridge pose), paścima baddhanguliyāsana (reverse bound hands pose with a strap), and urdhva mukha śvānāsana (upward facing dog). We also lengthen and strengthen our lower bodies with poses like virabhadrāsana 3 (warrior 3 pose) and explore variations like eka pada sarvangāsana (one-legged shoulderstand) on a chair. For Ecstatic Chill members, this class will prepare us for more challenging shoulderstand variations in my Ecstatic Chill v2.8 class.

Here's what you'll need for class:
(1) yoga mat
(2) blocks
(2-3) folded blankets or towels
(1) strap or belt
(1) chair or stool

I designed this yoga practice to cool you off in the heat of summer, or anytime you need chilling out and downregulating. It features one of yoga’s greatest strengths: how targeted, seasonal practices including movement, chanting, and breathwork can support the harmonization of our inner and outer worlds. We begin with an elemental chant, offering salutations to the essence of cool, flowing water to remove stuckness:

ja̱lāya̱ nama̍ḥ |
ja̱lāya̱ svāhā ̎ |
oṁ namo̍ ja̱lāya̍ |
oṁ ||

Then we practice gentle supine and seated poses including śavāsana (corpse pose), supta baddhakonāsana (supine bound angle pose), sālamba paścimottanāsana (supported seated forward fold), januśirṣāsana (head-to-knee pose), setu bandha sarvāṅgāsana (supported bridge pose), and jaṭhara parivarttanāsana (supine spinal twist).

We end with a cooling prāṇāyāma (breathwork) practice, śītalī or śītkalī breath.

Recommended props:
(1) yoga mat or a cold floor to lie on
(1-2) yoga blocks
(1-2) folded blankets or towels
(1) strap or belt

This is Tuesday Morning Flow from 5/30/23, which explores length through our lateral lines or side seams to balance in our front and back bodies, through arm work like badanguliāsana (interwoven fingers pose), gomukhāsana arms (cowface pose arms), and external rotation at our shoulder joints. We use what we learn from these arm positions in standing poses like utthita parśvakonāsana (extended side angle) and parśvottanāsana (pyramid pose), as well as the seated pose gomukhāsana (cowface pose).

Suggested Props:
(1) Yoga Mat
(1) Strap / Belt / Scarf / Resistance Band

This is Tuesday Morning Flow from 5/23/23, which explores gentle front-body opening including matsyāsana (supported fish), anjaneyāsana (cresent lunge), urdhva mukha śvanāsana with tucked toes (upward facing dog), and setu bandha sarvāṅgāsana (supported bridge pose). To support front body mobility we use external rotation in our arms in concert with lateral bending.

Suggested Props:
(1) Yoga Mat
(1) Blanket

This is the replay for my NYD Class on 1/1/23.


Balancing on your hands or your feet means embodying the paradox of working with gravity to find levity, of pressing down to rise up. And if you don’t practice going upside down in quite this way, no worries — life will deliver this truth in other ways too �

Today we’ll mostly work with standing poses, to start the year with a firm yet supple foundation. This class is for all levels, and intermediate poses will be broken down, so you’ll get a taste of handstand if you want but it’s certainly not required. We’ll end class with balancing prāṇāyāma (breathwork) and an integrative rest in śavāsana to start the new year off with lightness, refreshment, and ease.

Here's your optional Spotify playlist:
https://open.spotify.com/playlist/4wmhXt9WHrhtmX0SqYTCs0?si=b9fd9ff2c8b24a24

Recommended props:
(1) Yoga mat
(2) Blocks
(1) Strap or belt or scarf
(1-2) Folded blankets or towels
Optional bolster or pillow

This is Vinyasa Yoga Basics for Intuitive Fitness. We cover how to sit well (prep for meditation and breathwork), the ujjayi breath, the vinyasa and ways to modify it in your practice, several essential standing poses, gentle counterposes to release tension, and final resting pose.


Recommended props:
(1) yoga mat
(2) blocks
(1) belt or strap
(2) blankets

Desk break! Grab your roller, or tape a towel around your water bottle, and give your upper body the relief it deserves.

I love this brief and simple prāṇāyāma (breathwork) practice. Samavṛtti (समवृत्ति) means “same movement,” “equanimity,” or “equable” in Sanskrit.

Count your inhale and your exhale, 4 or 5 or 6 counts each, maybe less or maybe more, whatever count feels like you're breathing without strain. Aim to bring your inhale and exhale into balanced length with one another. Extend the pauses in between your breaths by a count or two. If you can continue on without strain, you might lengthen your breath count by another beat or two. Feel into the spaciousness of the pauses between your inhale and exhale. What do you find there?

To finish, come back to a free breath and notice how you feel, compared to how you felt when you started. For me, this simple technique (and a supported backbend as I demonstrate) are always a welcome reset in the middle of my day, or a calming mini practice at night before bed.

Soma Nidra is a somatic approach to Yoga Nidra. In this 15-minute body trip we'll explore breathing on multiple scales of the communities of our bodies, from whole body to cellular and back again.