Posted on August 26th, 2013
Only have 15 minutes, but still want that feeling of a strong, powerful practice? We’ve got you covered. This week’s featured classes are short, sweet and effective.
- Upper Body Workout Recovery with Tiffany Cruikshank: A general upper body recover class for any kind of upper body focused workout. Designed to re-lengthen all of the muscles around the shoulder girdle.
- Quick Full Body Routine with Tara Judelle: Energizing sequence; A 15 minute routine covering a whole body routine emphasizing movement and flow. Includes Sun Salutations, standing poses, and floor stretches to finish
- Short Break Yoga with Felicia Tomasko: We hold a lot of our body’s stress and tension around the shoulders and
spine. This practice begins with circular movements of the shoulders and spine to unwind our knots and then moves on to releasing tension from the spine using gentle movements. This gentle, breath-oriented practice is suitable for beginners or for short breaks in the day.
- Minimum Daily Practice with Jodi Blumstein: As Ashtanga yoga practitioners we are aiming to get on the mat every day. Here Jodi is giving us the minimum daily practice. Don’t have much time? Not feeling your best? Try doing this and maybe you will find more energy to do more, or simply get it done and move forward with your day.
- Release Tension & Stress with Dice lida-Klein: A short sequence focused on opening the hips and low back, releasing tension and stress from our bodies.
- Re-Center Yourself with Elena Brower: This brief meditation incorporates breath of fire, some cleansing movement and ujjayi pranayama to offer a potent, quiet reminder: let’s reframe our thinking and choose the environment of our minds and hearts. Release anyone to whom you’ve given responsibility for your experience, and recenter yourself in your own being.
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Posted on July 29th, 2013
Hanumanasana is an intense hip and hamstring opener that not only requires flexibility, but plenty of patience and devotion. Beyond being extremely challenging, Hanumanasana does not offer any shortcuts so it can take months or even years to achieve the opening necessary to move into this pose. For those who are at battle with tight hamstrings or hips, achieving this pose may seem completely out of reach, but with plenty of practice, patience and faith, you might be amazed to see what your body is truly capable of.
This week’s featured classes will help warm up the hips and hamstrings so you can move deeper and deeper into this posture without straining or pulling any muscles.
- Hanumanasana Tutorial with Kathryn Budig: This hamstring tutorial focuses on the hip flexor, psoas and hamstring muscles to prep for Hanumanasana (Splits). Lunges bring you into split variations on the mat, at the wall and with a backbend to wrap it up.
- Strong Flow Leading to Hanumanasana with Marc Holzman: ”Everyone can be great because anybody can serve” Strong Anusara flow leading up to Hanumanasana (front to back split) and Eka Pada Urdhva Dhanurasana (one leg back bend). This class begins with a 50 minute flow focusing on standing poses and dynamic hip openers and thigh stretches. One handstand designed to encourage the student to move further away from the wall.
A short cool down and meditation follows. The class theme focuses on remembering out greatness through offerings/seva.
- Hanumanasana Sequence with Jason Crandell: Whether you love it, hate it, or have achieved some sort of equinamous relationship with it, you should dive into this Hanumanasana sequence. Why? 1) It will open your hips and hamstrings; 2) It will coach you through subtle nuances of the pose; 3) You’ll explore a bigger, broader picture of “the splits” by learning to spread your attention evenly into all poses; 4) You’ll probably like it even when you’re not liking it; 5) It’s only 45 minutes.
- Hanumanasana Flow with Tiffany Cruikshank: An hour long class focusing on Hanumanasana (splits). We’ll get right side up, upside down & inside out in the splits working deeper and deeper in this hour flow.
- Toward a Deeper Hanumanasana with Tara Judelle: A 20 minute sequence with progressive hamstring openers designed to bring you deeper into Hanumanasana.
- Hanumanasana Inversion Tutorial with Dice lida-Klein: A quick tutorial on how to find your Hanumansana (splits) while being upside down in an inversion.
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Posted on July 15th, 2013
Chakra, Sanskrit for “spinning wheel of energy”, signifies one of seven specific energy centers in the body and mind. The seven main chakra centers are aligned along the spinal column and are connected to our being on several different levels: physical, emotional, mental and spiritual. Since our chakras are connected to our being in so many different ways, it is important that they are balanced. When our chakras are balanced, energy flows freely and we are able to achieve mental, physical and spiritual well-being. If the chakras are out of balance, the energy doesn’t flow as smoothly or effectively, resulting in feelings of disconnect or dissatisfaction.
Want to learn more about these fascinating spinning wheels of energy? This week’s featured classes concentrate on introducing and opening up the 7 chakras through asana and meditation. Also, our seven part chakra series will provide more insight into each of the seven chakras.
- Chakras Workshop Part One with Tara Judelle: Chakras. This class is one of a 2 part class focusing on the chakras. This first part concentrates on introducing and opening up the first four energy centers from the lowest to the highest. Includes, deep hip openers, forward bends, standing poses, to build fire, backbends and pranayama.
- Second Chakra Practice with Elena Brower: Chakra 2 – Svadisthana (Navel) Chakra. Creative, Compassionate Freedom. Clarify your foundational alignment and open the flow of your light through this sequence of cleansing twists, both standing and seated, with breath work and meditation to close.
- Third Chakra Meditation with Harshada Wagner: Belly Chakra. This meditation focuses on the manipura energy center located in the core of the abdomen.
- Fourth Chakra Practice with Elena Brower: Chakra 4 – Love and Be Loved. Love is the subtle force that connects us all; we are all here on the planet to learn how to love and love fully. Use this sequence of standing poses, arm balance variations, baby and big backbends, hip openers and meditation to give and receive love by asking for entry into your own heart.
- Healing Energy for Neck & Thyroid with Kia Miller: This short kriya directs healing energy to the neck (5th Chakra) and thyroid glands. Great to do any time of the day. This set uses a mantra ONG SO HUNG “Creative Consciousness I am that.” Practice regularly for maximum benefits.
- Sixth Chakra Meditation with Harshada Wagner: Third Eye Chakra. This meditation focuses on the ajna energy center located in the space between the eyebrows.
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Posted on July 8th, 2013
Sadness is an emotion that we have all experienced. Although not a good feeling, sadness is just that, a feeling – that at any point we can choose to be without. Not saying that we should just turn that feeling off, as we need to grieve in order to heal, but when we hold onto past sadness for too long, it can become an all-consuming, permanent emotion that can prevent us from moving on with our lives.
If you’re having trouble releasing past sadness, then yoga might help. This week’s featured classes will be sure to help you release emotions from the past so you can focus your mind and energy on the present and the future.
- Release Sadness with Harshada Wagner: A meditation to examine, honor, and release feelings of sadness.
- Release Emotions from the Past with Kia Miller: This simple but effective breath meditation is a wonderful way to release emotions from the past and focus your mind and energy.
- Release Sadness with Elena Brower: All we have is our inner state. Inspired by a meditation with Tara Brach, we will release physical contractions by moving gently, release heart contractions by opening slowly and pointedly, and release mind contractions using our breathing in a quiet meditation. You’ll feel any sadness softening and dissipating with this practice.
- Let Go of Heartache, Nourish Yourself Deeply with Felicia Tomasko: Every breath is an opportunity to nourish ourselves (inhalation) digest (the pause) and detoxify (the exhalation). We incorporate this process throughout class. In this heart-opening restorative practice, the focus of the breath is to let go of heartache and to nourish the physical, emotional, and spiritual heart space with unconditional love. The sequence utilizes a supported backbend with two blocks along with forward folds and a variety of side bends and twists, all with the aim of creating and enhancing the suppleness of the heart as well as the entire region of the chest, which in Ayurveda is seen as the home of the kapha dosha, the energy of water and earth. Through the breath, we can remove stagnation. Through the breath, we love and nourish ourselves deeply.
- Release Emotional Weight with Steven Espinosa: Lightness – the release of physical and emotional heaviness through yoga to create lightness and well being. Slow but steady basics warm up excellent for beginners. Includes sun salutations and warrior one. Shoulder opener with partner. Floor work with hip and thigh stretches and spinal twist. Easy backbend in bridge pose to finish.
- Difficult Transition with Harshada Wagner: A meditation to help the process of embracing change and letting go during break-ups, deaths, failures, and other difficult transitions.
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Posted on June 17th, 2013
“I learned that courage was not the absence of fear, but the triumph over it. The brave man is not he who does not feel afraid, but he who conquers that fear.” – Nelson Mandela
Courage means different things to different people and can take on many forms, but in its simplest form, courage is the choice of taking an active path versus a passive one. A fuller life might await those that make the decision to be courageous (take action no matter how scary it might be) and confront those challenges that hinder our quality of life.
Having trouble cultivating courage? Well yoga can help. This week’s featured classes may help you to align your perspective with a more courageous one!
- Cultivate Courage & Curiosity with Elena Brower: You’ll start slow and work your way up to a standing sequence with a few sun salutes and hip openers to cultivate both your courage and your curiosity. Stay curious about your capacities and courage will follow!
- Meditation Before Big Presentation or Important Conversation with Harshada Wagner: This meditation is designed to help you to take a break and clear your mind before a presentation, important conversation, or anytime when you need to center yourself.
- Courage to Follow Your Dreams with Marc Holzman: This is the first in a series of four classes exploring the topic of Dharma. Having the courage to express and manifest your deepest dreams takes great courage and the first step in shaping what your duty is in this life. We will fly like … pigeons! Strong flow for the first half of the class and very deep thigh opener series at the wall will bring us to full Eka Pada Raja Kapotasana.
- Be Courageous with Tiffany Cruikshank: A fine balance of core & backbends as an expression of our ability to be courageous in our strength and stay in the intensity of our practice & our lives and still trust that we will be supported in the process. This is an intense non-stop flow, that is accessible but challenging. This class will give you a nice shot of energy for your day and leave you feeling vibrantly alive!
- Embody Courage, Create Change with Noah Maze: Embodying Courage: The image of Hanuman opening his heart inspires this class, which focuses on backbends. Strong work and opening in the legs/pelvis, shoulders/ upper back prepare you to safely open the front of your body for a series of backbends, which culminates in drop-backs. Challenge yourself to expand your boundaries and create positive change.
- Courage & Fear with Steven Espinosa: It takes a lot of courage to do yoga and sometimes asks us to face our fears. An energetic opening warm up leads into a strong continuous Standing Pose Flow. Followed by Inversions with L-Pose or Handstand at the wall including a tutorial demonstration. Continues with Hip/Thigh openers, Back Bends in Salambhasana (Locust), Dhanurasana (Bow) and Seated Spinal Twist. Concludes with brief Savasana.
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Posted on March 18th, 2013
Our very own Jo Tastula said that “mindfulness is a spacious inclusive awareness of what ever is arising. As everything that is arising is continuously changing, the art of the practice is to stay aware of each passing part without getting stuck in it. A continuous flow is a great way to practice this meditation as movement.”
This week’s featured classes are all about strong, steady, non-stop flows that focus on sustainable, rhythmic breathing. No resting here!
You can use our Search Feature to search through all of our Continuous Flow classes on your own. To get you started without searching, we’re highlighting six continuous flow classes in a variety of styles, levels and durations that will be sure to awaken and strengthen the entire body!
- Fun Continuous Flow with Tiffany Cruikshank: This is a fun continuous flow with some good core, leg and hip work throughout. Less talking, more doing so the instruction is minimal with options to make it more like a level 2 or more like a level 2/3. Have fun!
- No-Nonsense Continuous Flow with Marc Holzman: You have only 30 minutes and you just need to move? This is a no-nonsense continuous flow that compacts warm-ups, standing poses, a few hip openers and backbends. You’re good to ‘GLO.
- Continuous Hamstring Flow with Amy Ippoliti: Less talking, more bending, this practice is designed to get a sweat going with no poses too deep or strenuous. The flow is modified specifically for tight hamstrings using 2 blocks. Peaks at hanumanasana (with blocks of course). A blanket is helpful to place under your knees if needed.
- Continuous Flow with Stephanie Snyder: This is a challenging vinyasa flow that covers sun salutes, core strengthening, a strong standing series with twists and balancing poses. Moving into backbends and finishing with forward folds, this is a well rounded and satisfying class for the intermediate/advanced practitioner. Enjoy!
- Continuous Flow with Tara Judelle: A continuous flow that includes pincha mayurasana, eka pada rajakapotasana, urdhva dhanurasana, drop backs, parsva bakasana, hanumanasana, and headstand.
- Mindful Awareness of Continuous Change with Jo Tastula: Mindfulness is a spacious inclusive awareness of what ever is arising. As everything that is arising is continuously changing, the art of the practice is to stay aware of each passing part without getting stuck in it. A continuous flow is a great way to practice this meditation as movement. There are a lot of deep forward bends which both lengthen the muscles in the back of the body, but also calm the nervous system and mind. Sun salutations (surya namaskara A) which have lots of standing forward bend (uttanasana) also wide legged forward bend (prasarita padottanasana) pyramid pose (parsvottanasana). Balance poses tree (vrksasana) eagle (garudasana) warrior 3 (virabhadrasana). Deep lunge (anjanyasana) dolphin and free time at the end of practice for your own inversions or backbends. Nice guided savasana. Blessings!
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Posted on March 4th, 2013
Arm balances can be some of the most fun and exhilarating yoga poses to practice, but for a lot of people, they can be scary and intimidating. For one, most people have a fear of falling. Even though we constantly say that yoga is a practice and that it’s ok to fall, people automatically correlate falling with failure. Second, a lot of people shy away from arm balances because they feel like they don’t have the balance or the upper body strength. If you think about it, we don’t use our arms, shoulders and chest that often. We are on our feet most of the time, so it’s pretty common, especially for women, to lack the upper body strength that is needed to do some of these poses.
A great way to start building balance and upper body strength for arm balances is practicing plank pose (maybe adding in some mini push-ups) and downward dog. Practicing plank is great because it forces you to engage your arms, strengthening the weight bearing muscles of the arm that are crucial for succeeding in more advanced arm balances.
Arm balances have a few very important benefits. They can help build upper body strength which in turn, builds bone density which over time, can prevent the loss of mineralization in the bones in the upper body – also known as osteoporosis. Arm balances also require a certain amount of balance which can prevent falls and broken bones which is important especially as we get older.
You can use our Search Feature to search through all of our Arm Balance classes on your own. To get you started without searching, we’re highlighting six arm balance classes in a variety of styles, levels and durations that will be sure to help you cultivate endurance and stamina.
- Breaking Down Tripod Headstand & Arm Balances with Christina Sell: A steady and informative class that explores the component parts of tripod headstand and several introductory arm balances. Expect hip opening, strong core work, a few inspiring pep talks and a chance to refine and deepen your understanding of these commonly practiced postures.
- Continuous Arm Balance Practice with Elena Brower: This continuous arm balance practice focuses on one detail; broadening your collarbones to soften and inhabit your heart. Each time you broaden your collarbones, feel your heart emerge, open, expand and get softer; this allows you to receive and ground energy to support you in your arm balances. A full range of poses from Pincha Mayurasana all the way to Eka Pada Koundinyasana II, with Vashistha variations and a few other fun surprises. Return to this one to play and chart your progress.
- Arm Balancing for Beginners with Kathryn Budig: Find your physical and mental power to dive into arm balancing! Forget fear this is geared towards the 1/2 student learning to balance. Crow, hoping into Crow, Baby Crow, Flying Pigeon, 3 Side Planks and Side Crow are broken down in detail.
- Arm Balance Flow with Dice lida-Klein: A full spectrum 90 minute class. We try to navigate through as many arm balances as possible in 90 minutes. Handstands, forearm balance, eka pada koundinyasana I & II, ashtavakrasana (crooked pose), vasisthasana (side plank), visvamitrasana and even titthibasana (firefly pose). A strong standing section plus an ample amount of core work is followed by time in inversions, a few backbends and twists accompanied by some forward folds. Enjoy my fellow yogis. Long live the full 90min class!
- Build Up to Handstand Mentally & Physically with Noah Maze: Get educated and systematically prepared for handstand with sun salutations, shoulder openers, standing poses, and work at the wall. Whether you are a proficient handstander, or whether you wish for the courage to start a handstand practice, this class will help you engage and refine this powerful pose, while increasing your confidence and trust in yourself.
- Exploration of 3rd Series Arm Balances with Jodi Blumstein: This class is an improvisational exploration of the 3rd series Arm Balances. The third series is called “Sthira Baga”, or The Breath of God. This sequence is traditionally taught after the student has been practicing for some time. But here we are approaching the arm balances in a lighthearted fashion that any advanced Flow student can also follow. You will need 2 blocks and a strap for the class.
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Posted on February 25th, 2013
The Sun Salutations or Surya Namaskara are a fundamental part of the yoga tradition. Ultimately, it is the sun that provides the energy for all life on earth and Sun Salutations are a celebration of this life force within us.
Several studies show that Sun Salutations have tremendous mental and physical benefits. They stimulate the endocrine system (especially the thyroid), increase blood oxygenation, cleanses the digestive system, increases mental focus and concentration, reduces depression, anxiety and stress by reducing cortisol and the can increase the quantity of neurotransmitters, like Serotonin.
You can use our Search Feature to search through all of our Sun Salutation classes on your own. To get you started without searching, we’re highlighting six sun salutation classes in a variety of styles, levels and durations that will be sure to help you get your day started off on the right foot!
- Breathe & Salute the Sun with Noah Maze: This short (22 minute) and sweet session will connect you deeply to your breath and body. Progress from seated Ujayii, to simple movements, to Surya Namaskar A and B, back to seated. This practice can stand alone (if you only have 20+ minutes), or warm you up for a longer practice, or run/ride/hike etc.
- Salute the Sun & Those Who Matter with Kathryn Budig: Salute the sun, yourself and everyone important in your life. Remember everything that has impacted you as the year draws to an end. This flow incorporates sun salutations in between every standing posture with each salute dedicated to a different person of event in our lives. Manifest your internal drive through the strength of your physical practice.
- Sun Salutation Flow with Jason Crandell: Designed for level 1 students looking for an accessible challenge that will deepen their practice, this flow practice will guide you through sun-salutations, lunges and standing poses. It will help synchronize your breath with movement, open and strengthen your legs, and cultivate greater vitality in your entire body. This sequence will also teach you the most effective way to of step forward into lunges from down-dog when practicing sun salutations.
- Sun Salutations to Embody Your Passions & Truth with Jo Tastula: Sun Salutations (Surya Namaskar) are a wisdom tradition in and of themselves. Traditionally practiced in the morning, but can be done at any time, they are a way of opening into the major muscle groups of the spine, legs and arms whilst also celebrating the dawning of a new day. This daily ritual teaches us that every day is like a rebirthing ~ and we are also constantly being rebirthed and evolving to more fully embody our passions and truth. Our slow beginning builds into classical Sun Salutation B (Surya Namaskar) and then the flow really takes flight through triangle (Tirkonasana), Warrior (Virabhadrasana 2) & Extended Side Angle (Utthita Parsvakonasana), Temple (or is it Horse??), twists and yes, handstands (Adho Mukha Vrksasana) in the center of the room thank you very much!! Blessings and love xo.
- Elements of Flow: Sun Salute A with Seane Corn: This mixed level vinyasa flow is the first of eight classes in a series that break down the different components that make up a “flow” class. These classes will look at proper alignment, fluid transitions, modifications and the use of props preparing the student to understand how to approach this powerful practice more mindfully. These classes can be practiced by beginners to advanced students to teachers who are looking for specific skills to offer their students. This first class will explore the benefits of ujjayi prananyama, how to link the movement with the breath and a full breakdown of sun salutes A. Optional – 1 or 2 blocks.
- Seva Sun Salutations Series with Tara Judelle: Using our practice as means to generate energy for Seva (Selfless Service)- Inspired by teaching yoga to Bali Street Kids Orphanage, (Yayasan Kasih Pedule Anak), this class uses the doorway of practice to channel energy toward service for collective body. Includes 11 Sun Salutations (Surya Namaskar A), Tree (Vrksasana), Warrior 3, (Virbhadrasana III), and Upward Facing Bow (Urdhva Danurasana) and variations.
Posted on February 11th, 2013
In order for our practice to truly evolve, it is important that we brush up on the foundation of our yoga poses. We can have all of the strength and experience in the world, but if we don’t understand the mechanics of the poses, than how will we be able to bring our practice to the next level?
From Chatturanga & Up-Dog, to Inversions & Savasana, we’re breaking down all of your favorite poses so you can safely and effectively get the most out your practice.
You can use our Search Feature to search through all of our Yoga Tutorials on your own. To get you started without searching, we’re highlighting six tutorial classes in a variety of styles, levels and durations.
- Jump Through Prep with Jodi Blumstein: Jodi teaches a method for moving from downward dog to a sitting position while maintaining breath, bandhas and drishti. This method is very helpful for building a strong jump through.
- Chatturanga and Up Dog Tutorial with Jason Crandell: Most students have a significant gap in their education when it comes to chatturanga and up-dog. Although these poses form the backbone of vinyasa yoga, they are rarely taught. This tutorial is designed to help you practice these poses more safely, slowly and patiently. Yes, these poses require strength, but, even more, they require understanding. If possible, I encourage you to watch this tutorial once, then watch it a second time and practice along.
- Kick Up Tutorial with Dice lida-Klein: Kicking up into handstand is one thing, but truly kicking up with control both on your ascent and descent into handstand another. This short tutorial uses a blanket and a block and teaches yogis how to kick up into handstand with control, moving from the core center. With a block between our legs and sliding the blanket back and forth to our mat, we start to engage the belly in ways we never thought possible. From toe tips to finger tips we find full engagement. Fly on my fellow yogis!
- Inversion & Arm Balance Shoulder Mechanics Tutorial with Tiffany Cruikshank: This is a tutorial on the shoulder mechanics for any weight bearing postures. We will quickly dissect the anatomy of the shoulders and how to position the shoulders when we’re on our hands. A great class for injury prevention or for working with a shoulder injury as well as for anyone trying to develop strength & support for inversions & arm balancing.
- Evening Practice & Savasana Tutorial with Amy Ippoliti: That’s right, the peak pose is savasana, broken down after a calming, sleep inducing practice.
- Standing Poses Tutorial with Darren Rhodes: Prepare for level 2 with Darren Rhodes as he offers tips for finding steadiness in standing poses. This tutorial offers guidelines for setting up your foundation for several types of standing poses.
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Posted on February 4th, 2013
The Spine: “Performs for the good of the whole body. It’s a strong, flexible column allowing movement in all directions with strength and endurance well beyond what is adequate to support several times your weight. It is a shock absorber, an anchor for your limbs, and a protector of the central nervous system.” Since the spine houses the nerves, ligaments and muscles that connect to your entire body, it is essential to keep it in tip-top condition.
There are a number of a ways that you can you can keep your spine healthy and happy. Selecting the right pair of shoes, sleeping a certain way and having good posture are all preventive measures you can take to keep your spine strong and flexible. Another way is to twist. Yes, twist!
Several studies show that Yoga Twists not only keep the vertebrae supple, helping to prevent herniated disks and compressed nerves, but it helps you to maintain a long, flexible spine. In addition, yoga twists are known for stimulating circulation and cleansing your organs.
This week’s featured classes will be sure to open your spine and detox your body:
You can use our Search Feature to search through all of our Yoga Twist classes on your own. To get you started without searching, we’re highlighting six classes in a variety of styles, levels and durations that are all twist based.
- Twist & Shout with Noah Maze: Wring, twist and rinse your entire being with this class of DEEP forward bends and twists.
- Mental Clarity Flow with Stephanie Snyder: This is a beginners flow that focuses on twists. A quick detox and wringing out that will create some fire and also balance. A great practice for mental clarity.
- Horizontal Axis with Tara Judelle: Using the play of the Liver and the Spleen to define the digestive band, this class focuses on deep internal twists to feel into the organ body. Includes Parivrtta Parsvakonasana, Ardha Mastyendrasana, and Parivrtta Trikonasana.
- Detox Twisting Flow with Jo Tastula: This detoxifying twisting flow is great for wringing out any heaviness and lackluster from the muscles and the tissues. We start slowly with some reclined postures (2 blocks and a strap is helpful) and then warm up with Sun Salutations C variation (Surya Namaskar). We work towards some of the deeper twists including Revolved Triangle (Parivrtta Trikonasana) and Revolved Hand to Big Toe Pose (Parivrtta Hasta Padangusthasana). Lateral stretches to balance are Triangle (Trikonasana), Half Moon (Ardha Chandrasana) & Revolved Head to Knee Pose (Parivrtta Janu Sirsasana). To your health yogis!
- Twist Tutorial with Jason Crandell: Make sure that you are getting the most from this all-levels, utilitarian twist. This tutorial will prepare your hips before showing you the optimal alignment, pelvic position and various arm-positions needed to maximize this posture’s benefits.
- Twisting Refresh with Kathryn Budig: Twists are woven through this entire sequence from sun salutations, to flowing transitions all the way into arm balances and inversions. Use this heat inducing class to open your spine, detox your body and step forward feeling refreshed.
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