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!

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.

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.

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.

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.

A lot of us save our yoga practice for the afternoon or evening. With a long, stressful day behind us, we want nothing more than to clear our minds, shift our focus and release whatever stress that has accumulated throughout the busy day. By the end of our practice we are calm and relaxed, the stress has subsided and whatever seemed to bother us during the day is now a distant memory. What a great way to end the day, right?

Yes! But what if there was a way to start the day off right? Morning yoga to the rescue! Several studies show how a morning yoga routine can set the tone for the entire day. It helps to clear our thoughts so we can remain calm and clear headed throughout the day, it gives us more energy and endurance and it prepares us mentally and emotionally for our daily activities and interactions with other people, in turn making us more patient, less reactive and less likely to take things personal. What a great way to begin the day!

This week’s featured classes will be sure to help get your day started on the right foot. Rise and shine!

You can use our Search Feature to search through all of our Morning Yoga 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 designed to prepare your mind, heart and body for the day ahead!

• Invigorating Start to Your Day with Darren Rhodes: Rise and shine without the sun salutation. Start your day with some invigorating standing poses, such as warrior 1 and 2, tree pose, plank, and power posture. A great way to start and stay steady throughout your day.
• Good Morning Sunshine with Marc Holzman: When we start the day with a morning practice we have the opportunity to ‘begin again’ and set the pace for the day. Morning practices are more playful, lively, and experimental. This is a dynamic class which includes sun salutations, handstand hopping (with hands on blocks!), bird of paradise and backbend variations. Inserted within the class are Surya and Chandra Bhedana Pranayama. Greet the day. Greet your Self.
• Inspiring Morning Practice with Stephanie Snyder: This practice eases you out of bed and into a strong vinyasa practice in a way that feels complete. Includes gentle sun salutes for warm-up, moving into core strengthening work, a strong standing sequence that will open hips, hamstrings, and shoulders. We then ease into backbends, of course! And complete our practice with headstand, shoulderstand, and a forward fold. Set the tone for your day through this transitional and inspiring practice.
• Morning Meditation Practice with Harshada Wagner: In this 20 minute basic meditation, Harshada leads you through a practice designed to prepare your mind and heart for the day ahead. Perfect for morning practice.
• The Highest First with Christina Sell: Begin your day with a dynamic backbend practice designed to remind you to put your heart first no matter what comes your way. Inspiring, challenging and caring, this class will wake you up and get you going.
• Start Your Day with Connection & Peace with Kia Miller: This all-round balancing practice is a perfect way to start any day. It touches every part of your body encouraging a sense of connection and peace. Perfect for all levels.

Although most of us try to cultivate habits of happiness, some days we just find ourselves in a funk and need to snap out of it! If you need a little pick-me up to carry you through a difficult day, week or even month, yoga might be the answer. Several studies show how yoga can give you the boost of happiness that we all need once in awhile.

This week’s featured classes will help lift your mood and make you smile.

To get you started without searching, we’re highlighting six classes in a variety of styles, levels and durations that are designed to help give you a burst of bliss!

• Revive, Refresh, Renew with Elena Brower: This class will highlight your power center, your solar plexus. Poses will be sequenced in order to focus you fully in your 3rd chakra, open it up, and bring it back to life so you can renew your commitment to your wellness, to your heart, to yourself.
• Happiness Boost with Amy Ippoliti: Get yourself in a better mood no matter where you are at through an invigorating flow practice of heart openers, back bends and hip openers. The goal? To be a nicer person to be around. We’ll be doing a forearm stand, so you might want a block or some wall space.
• The Yoga of Happiness Meditation with Harshada Wagner: The Yoga of Happiness In this 60 minute class, New York-based meditation teacher Harshada Wagner discusses his approach to happiness, meditation, and soul-centered living. Includes discussion and guided meditation.
• 20 Minute Attitude Adjustment with Felicia Tomasko: Stuck in the doldrums? Find your inner support and lighten your heart with this gentle backbend series that progressively decompresses your body, lengthens your spine and uplifts your spirit.
• Celebrate YOU with Jos Tastula: Happy full moon, happy birthday, happy anniversary, happy you-made-it-to-your-mat day!! This class is a celebration of YOU!! How often do we really take time out to acknowledge everything that has brought us to this point in our lives? Through reflection and contemplation we can gain a deeper insight to the preciousness of our lives. We move around the mat in a slow juicy flow which leaves nothing untouched. Warm up with sun salutation C (surya namaskar C) and then drop into half splits (ardha hanaman) crescent moon (anjaneyasaan) warrior 2 (virabhadrasana) tree (vrksasana) triangle (utthita trikonasana) side plant (vasistasana) eagle (garudasana)… move at your own pace ~ add or subtract postures ~ use variations ~ make it your own and enjoy! Happy birthday and congratulations!!!
• Experience the Essence of Who You Are with Kia Miller: This series of exercises guides the pranic energy through the body to heart center. This practice helps you to open your awareness and experience the essence of who you are. Leave with a smile on your face and happy heart!

Despite our best intentions, most of us tend to overdo it during the holidays. By the time the New Year roles around we are left feeling completely depleted and in need of a serious mind/body overhaul. The good news is that some studies show how yoga helps facilitate your body’s natural detox process, wringing out all of the excess we accumulate during the holidays.

This week’s featured classes will help to release the toxins and stress that build up in your body during the holiday season.

To get you started without searching, we are highlighting six classes in a variety of styles, levels and durations that are designed to deeply rinse and cleanse you on every level.

• Clear Away Holiday Excess with Tiffany Cruikshank: A vigorous class to clear out the excess of the holidays. This class will give your metabolism a boost and balance out all the holiday indulgences.
• Deep Rinse & Cleanse Practice with Noah Maze: This sequence of twists and inversions will deeply rinse and cleanse you on every level. This sequence thoroughly prepares you to twist and invert, and deepen familiar poses as well as introduce some less familiar. Yoga turns us inside, to the source of wisdom, so that we can embody and live this wisdom to the fullest.
• Twisting Flow for Detox with Dice lida-Klein: This flow is aimed at detoxing the body via twists, hip and low back opening, as well as a decent amount of core work from our hands and backs. Tossing aside our usual Warrior 2, Parsvakonasana and Ardha Matsyendrasana, we explore Anjaneyasana, Crescent pose, revolved Crescent and revolved half-moon along with twists upside down and standing. Handstand options are given throughout of course! A light forward fold sequence follows to top it all off. No major backbends in this flow my fellow yogis. Enjoy!
• Reduce Excess Kapha Dosha with Felicia Tomasko: Need to stimulate your immune system? Need to remove internal stagnation? Need to open the heart and flush the lymphatic system? This practice combines supported backbends with twists and sequences that increase circulation through all the far-flung spaces in the body to support detoxification and cleansing any time of the year. This class incorporates principles of Ayurveda to reduce an excess of the kapha dosha and encourage greater lightness and internal space.
• Keep The Body Radiant with Kia Miller: This short detoxing kriya can make you a different person. Tap into your own inner radiance. This is a great set to do before meditating. It strengthens your thighs, opens the hamstrings and balances your energy.
• 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.

The heart. The single most important and powerful organ in the body. A closed heart can lead to all sorts of physical and emotional problems. But when the heart is open, the possibilities are endless. We become more accepting, humble, genuine, our joys become greater and our sorrows bearable, not to mention all the physical benefits that come from having an open heart. So if you’re looking to open up your heart a little more, you’ve come to the right place. Several studies show how yoga can help the heart, through both the mind and the physical body.

This week’s featured classes invite you to open your heart to possibility, to forgiveness and change this holiday season.

You can use our new Search Feature to search through all of our Yoga for the Heart 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 designed to help open the heart.

• Open Your Heart to the Holidays with Dice lida-Klein: It’s that time of the season…time to open your heart to the holidays. Dedicated to heart openers, this class uses backbends to open our hearts and upper backs. Through a steady flow, we open the psoas, hip flexors, hamstrings, upper back and chest. Variations of backbends are introduced during the flow, but we peak our practice with scorpion pose both in handstand and forearm balance. Then we try the inverted scorpion or “hollow-back”scorpion made famous by Dharma Mittra yogis! Enjoy!
• Heroic Hearts with Noah: This steady and focused class builds heat and opening in headstand, handstand, forearm balance, and standing poses to culminate in a progression to headstand drop overs (Dwi Pada Viparita Dandasana from Sirsasana I). We explore using the pause (in every moment) to turn inside, in order to respond most appropriately to the moment.
• Power to the Heart with Kia Miller: Enjoy this wonderful healing class for the heart, that promotes a heart centered consciousness. Class includes a chant meditation that activates the higher centers of the brain leaving your feeling lifted and lighter. The more we align our physical and subtle bodies the stronger the inward pull and our ability to walk with grace in the most ungraceful of times.
• Healthy Ego, Humble Heart with Steven Espinosa:Our practice of yoga as a way of cultivating a healthy ego while maintaining a humble heart. Gentle warm up leading into a vigorous standing pose series with primary focus on lower body stability to create upper body flexibility. Includes hip opener with Eka Pada Raja Kopatasana (Pidgeon), backbending with Danurasana (Bow) and concluding with spinal twisting. Also includes a brief explanation of front and back body expansion as it relates to the theme of healthy ego and humble heart.
• Power of the Heart with Backends with Sianna Sherman: Progressive backbends exploring symmetrical and asymmetrical variations to tap into the power of the heart and free up contracted energies. Blanket support for supta virasana may be needed.
• Core Heart Opener with Jo Tastula: Welcome back to your yoga mat from your holidays, travel, or just too much work and re-enter with this sweet core strengthening/heart opening flow. Lie back in a supported heart opener and begin to realign the energies of the body and the mind. Abdominal core work kicks off our strengthening practice followed by a simple warm up of backbends to Sun Salutations (Surya Namaskar). Forward bends (Uttanasana), Crane/Crow (Bakhasana), Plank Variations (Vasistasana) and Warrior 2 Flow sequence (Virabhadrasana) bring suppleness to the spine and strength to the arms and core. Our peek posture is Half Moon Sugar Cane (Ardha Chandra Chapasana). With the body nicely heated we move into backbends Locust (Salabhasana), Bow (Dhanurasana), Bridge (Setu Bandhasana) and Upward Bow (Urdhva Dhanurasana). Marinate with the heart energy in a finishing hip opener of your choice!

We know how stressful and uncomfortable travel can be. Sitting in a car, plane or train for hours or even days on end can take a major toll on the mind and body. The good news is that several studies show how yoga can help alleviate some of the physical and emotional discomfort that a lot of us feel before and after traveling. Happy trails!

This week’s featured classes will help you unwind after a long trip, open your hips after being cramped, and help you create “home” wherever you are.

You can use our new Search Feature to search through all of our Yoga for Travel 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 designed to help you prep for travel and will help you recover from travel.

• Counteract the Compression of Traveling with Felicia Tomasko: Whether our travels take us across the planet or across the room, travel increases the energy of movement, the quality of the vata dosha, as described by Ayurveda. The antidote is to get grounded. This slow but sweet active practice is focused on grounding, lubricating the joints, counteracting the compression of sitting in a seat for a long time (whether an airplane, car, boat, bus, bicycle, or even a desk chair). We roll through some slow standing grounding poses, sweet half sun salutations and then some lunges paired with twists. Cobra, locust, and even a simple bow pose continue to counteract the compression of traveling. A short savasana helps us reset our connection to our corner of the earth.
• Personal Post-Travel Practice with Darren Rhodes: Darren Rhodes shares his personal post travel practice featuring forward folds, twist, and hip openers. After this practice you will be ready, set, go!
• Post-Travel Survival with Jo Tastula: Just landed from a long trip, or a long week cramped into a small space? This class isn’t about technique or performance… it’s about survival! Reclaiming range of motion and circulation is key for the maintenance of health and vitality. We touch the whole body with rhythmic movement and slow gentle transitions. If you have props, use them for the beginning sequence (blocks, bolster and strap). The legs in particular do get some extra love as we stretch into the hamstrings, hips and quads. Welcome home or happy trails!
• Get Grounded with Harshada Wagner: After travel, or just running around, use this short meditation to bring yourself firmly into the here and now.
• Find Home When Traveling with Marc Holzman: Yoga for Travelers. This 30 minute class can be performed before or after you travel to ground your energy and find your sense of home. Various thigh stretches ending in a delicious wall sequence of headstand, viparita karani, and shoulder stand.
• Unravel Travel Tension with Stephanie Snyder: Been sitting too long on an airplane or in a car? Hips tight? Low back tight? Digestion iffy? This is the sequence for you. A quick unraveling of tension will do the trick, we will encourage deep release and leave you with energy to enjoy your new destination!