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  1. On the Edge of the World; album: Anonymous Piano by Keith Hays @ www.anonymousmusic.com
  2. Mantra for the radiance of male consciousness (India), album: Global Heart Native Soul by Miten @ www.whiteswanrecords.com
  3. Shanti, album: Wah! Maa by WAH! @ www.whiteswanrecords.com
  4. Salve Me, album: Sacred Movement: White Swan Yoga Masters Vol. 1 by White Swan Yoga Masters @ www.whiteswanrecords.com
  5. Moods of Kirtan (Siksastakam), album: Ten Million Moons by Gaura Vani @ gauravani.com
  6. Om sam sanaye namaha 1, album: Aleph by Josh Brill @ joshbrill.com
  7. Return Of The Drone, album: Dragon Flutes Rising by Jonathan Wolf @ dragonflutesrising.com
  8. Breath of Love, album: Tantra - Hummingbird Series by Suzanne Teng @ kosmicmusic.com

Preview of Felicia Tomasko, Yin playing below. Sign in to view full class and in HD!

Level 1/2
60 min

Legs: Release & Let Go

Yin | By Felicia Tomasko on Mar 02 2012
Some of the body's largest muscle groups are in the legs. In this juicy Yin practice, we focus on playing with the edges of the legs with movements that help us to release and let go. Hamstrings, quadriceps, hip flexors are some of the muscle groups we unwind. Along the way, we use some forward folds to unhinge the neck. The core principles of this practice include backing off from our edge and allow our bodies to feel a sense of safety, cultivating groundedness and calm and balancing the energy of the often erratic vata dosha or air element.

Description

Some of the body's largest muscle groups are in the legs. In this juicy Yin practice, we focus on playing with the edges of the legs with movements that help us to release and let go. Hamstrings, quadriceps, hip flexors are some of the muscle groups we unwind. Along the way, we use some forward folds to unhinge the neck. The core principles of this practice include backing off from our edge and allow our bodies to feel a sense of safety, cultivating groundedness and calm and balancing the energy of the often erratic vata dosha or air element.

Comments

  • Poppy Englehardt     Nov 2nd, 2013
    Nice sequence but as someone practicing at home the music was an annoying distraction because the volume is too low to really be heard and appreciated yet it would be disruptive if it were louder because of the need to hear the teacher. I prefer no music on these yoga glo classes. Thanks!
    • Felicia Tomasko     Nov 3rd, 2013
      Dear Poppy, Thank you for your thoughtful feedback. I'm glad that you enjoyed the sequence and we appreciate knowing your thoughts about the music. Thank you for connecting. Namaste, Felicia
  • Dianne Snider     Sep 7th, 2013
    Wonderful to open, relax, lengthen and release for mind, body and spirit. Thank you, Felicia. I really appreciated your narrative and explanations.
    • Felicia Tomasko     Nov 3rd, 2013
      Dear Dianne, I'm happy to hear that you found a sense of opening and release through this practice. Thank you for the feedback and it's great to know that my explanations and style work for you. Looking forward to connecting again. Namaste, Felicia
  • Colleen Bell     Aug 24th, 2013
    Thanks so much Felicia! I love your classes!
    This one is perfect for me, as I'm on my feet at work all day!
    I will definitely practice this class again! :)
    • Felicia Tomasko     Sep 1st, 2013
      Dear Colleen, I know what it feels like to be on your feet all day. We need cross-training sometimes for just standing up (particularly after stressful work days). I'm glad you found this helpful and I hope that you have the opportunity to return to it again and again. Namaste, Felicia
  • Leonie Lockwood     May 27th, 2013
    Hi Felice, what a fantastically grounding class, despite the long holds, time flew! I really enjoyed it. What Yin pose would be a good substitute for the forward fold if someone has a herniated disc?
    Leonie
    • Felicia Tomasko     Sep 1st, 2013
      Dear Leonie, I'm glad that you found this to be a grounding practice and that you experienced the magic of timelessness. In terms of your question about the herniated disc, while no other pose is a direct substitute with the same effect on the body, there are a number of poses that I will suggest to students to decompress the spine that are safer in that particular situation. What is important, though, is for a person to carefully monitor their own body and come out of a pose if the hold is too long. Additionally, as a yoga teacher, I cannot give medical advice and suggest that someone see their healthcare provider for specific suggestions. But from the perspective of Yoga and Ayurveda, some poses I would give to someone with a herniated disc instead of the long seated forward fold include: legs up the wall, bridge with a block, bridge moving slowly with the breath, happy baby pose, reclining bound angle pose, or sleeping pigeon pose. Hope that helps! Let me know. Namaste, Felicia
  • laura smith     Mar 17th, 2013
    Wow! what a great class. I suffer from Rheumatoid Arthritis in most of my joints and this class has really helped me to reconnect my body as a whole, release tension in my neck and given me some mobility back. Thank you Felicia! I look forward to practising your classes again soon. Nameste x x
    • Felicia Tomasko     Mar 18th, 2013
      Dear Laura, I'm glad to hear about your experience with the class. With a condition such as rheumatoid arthritis practice can be sometimes frustrating, but when you find the right relationship with the practice for you, it can often be very helpful to find a sense of ease and connection in the body, mind, heart, and spirit. It sounds like that is what it is for you. Thank you for joining us in the class and thank you for sharing. Look forward to connecting again, Namaste, Felicia
  • Lise Otterbein     Feb 19th, 2013
    Great class. Music irritating at first..
    • Felicia Tomasko     Feb 21st, 2013
      Dear Lise, thank you for your note and feedback. I'm glad to hear that you enjoyed this class. I know that music is often a very personal thing, so I hope you had a better experience during the class with some of the other musical selections. I do appreciate the feedback, though, as it helps me to make decisions about future classes and playlists. See you again online, Felicia
  • Melanie Henderson     Feb 11th, 2013
    I have learned so much from this. Thank you! My legs needed some TLC and I went specifically looking for something like this from you.
    • Felicia Tomasko     Feb 21st, 2013
      Dear Melanie, I'm so glad to hear that this class delivered the TLC you needed. Hope you're continuing to feel better and to dive into the practice as needed! See you online, Felicia
  • Nadia Rqm     Dec 31st, 2012
    thanks felicia. Had a strenuous leg workout this morning so the dragon was just what the doctor ordered!
    • Felicia Tomasko     Dec 31st, 2012
      Dear Nadia, I've been spinning and hiking as cross-training lately, so it reminds me of the ongoing need to visit the dragon. I'm glad you found it helpful! Good luck with the ongoing workouts and happy new year! Blessings, Felicia
  • beata alness     Sep 24th, 2012
    your classes are great Felicia!
    • Felicia Tomasko     Dec 31st, 2012
      Dear Beata, I'm glad you are enjoying my classes. Thanks for the note and much love to you! Felicia
  • Rebecca Swenor     Sep 23rd, 2012
    I always save your classes for Sundays. It helps me release all of that built up tension from the week. Thank you for your beautiful teaching!
    • Felicia Tomasko     Dec 31st, 2012
      Dear Rebecca, Sundays are such a great day to indulge in a restorative, yin, slow, supportive practice. We need those moments where we can experience a deep re-boot of the body, mind, heart, and spirit. I'm glad to hear that you enjoy the classes. See you again on the mat, Felicia
  • Amanda Newman     Sep 7th, 2012
    feeling happy, relaxed moving into forward fold, seem like for eternity! this is when video stopped here !!
    • Felicia Tomasko     Dec 31st, 2012
      Dear Amanda, Hope the video restarted again! I know the forward folds seem to last forever, but they have profound effects in the body. Blessings, Felicia
  • Adrienne Jurado     Aug 16th, 2012
    Ahhh, this is exactly what I need after an intense leg workout yesterday. Feeling so much looser and relaxed now...thank you!!
    • Felicia Tomasko     Aug 16th, 2012
      Dear Adrienne, this yin and restorative practices are great cross-training practices for the hard workouts we do and everything else in everyday life! glad to hear you're feeling looser and more relaxed. Felicia
  • Melanie Zerr     Jun 18th, 2012
    Thank you Felicia for this wonderful practice. I have really been enjoying all the variety of yin and restorative classes that you have to offer.
    • Felicia Tomasko     Jun 18th, 2012
      Dear Melanie, Glad that you enjoyed this practice as well as the rest of the variety of what one of my friends calls lazy yoga, but which I know really is powerful yoga. Thanks for the note and hope to see you again online! Felicia
  • Rosa Irene Monsivais     May 31st, 2012
    Just what I needed for my sore body after an intense Iyengar practice yesterday! Thanks :-)
    • Felicia Tomasko     Jun 18th, 2012
      Dear Rosa, this is such a great cross-training practice that helps our body recover. Hope you had a good intense practice and enjoy the ongoing time on the mat. Appreciate the note, Felicia
  • Amber Davis     Mar 29th, 2012
    Thanks for practice Felicia! I cycle a lot and took a (too) strenuous Ashtanga class yesterday, so this mellowing, softening class was very welcome. It was also welcome for my computer-weary eyes and head, through the downward connection with the earth. My mind and my body thank you.
    • Felicia Tomasko     Jun 18th, 2012
      Dear Amber, We all need the literal and figurative yin and yang to bring balance to the body. I understand what it's like to have computer-weary eyes and a body that's been through some intense workouts. (I had a few bike rides today myself.) And that downward connection with the earth is healing. Thanks for the note, Felicia
  • Felicia Tomasko     Mar 13th, 2012
    Thanks Shanna, It's great when the practice helps us to feel calmer, more relaxed and more grounded! Thanks for the note and see you again on the mat, Felicia
  • Shanna Yager     Mar 13th, 2012
    Thank you for this great class, Felicia. I feel much calmer and more grounded than I did 60 minutes ago!
  • Felicia Tomasko     Mar 9th, 2012
    Dear Dayna, I understand!!! Sometimes I want to breathe some fire on myself during dragon but I find it so valuable. It's great to hear that you & your husband are practicing together. Thanks for sharing the practice & for being in touch. Felicia
  • Felicia Tomasko     Mar 9th, 2012
    Dear Davira, My thought is that the knee can either be behind the ankle or directly over. Either of these are lower pressure on the knee than the option of knee in front of the ankle. If the foot and ankle are in front of the knee, this provides a little bit of a deeper stretch for the hip, but may be too much for some people or in some circumstances. If the knee is in front of the ankle, that potentially puts a lot of weight & pressure on the knee. Hope that helps! Felicia
  • Dayna Johnson     Mar 6th, 2012
    Awesome class again Felicia! Hubby and I both loved it after our run today! :) I did want to breathe a bit of fire on you in Dragon, but it was well-intentioned fire ;) -Dayna
  • Davira Bareli     Mar 5th, 2012
    Can you please explain why the knee should either be behind the ankle or in front of the ankle in lunge/lizzard pose? I always thought that the knee should be right above the ankle
  • Felicia Tomasko     Mar 4th, 2012
    Dear Michelle, from the perspective of Ayurveda, when we have those experiences of spaciness, unable to finish sentences, and so on, it's an indication of an excess or imbalance of the vata dosha, the energetic quality characterized by air and ether/space. Slowing down, spending time on the earth (literally getting grounded), opening up the tight spots in the body, and releasing tension, all help to create calm when those erratic energies have taken hold. I'm Glastonbury hear you're feeling better! It's amazingwhat practice can do, isn't it? Felicia
  • Felicia Tomasko     Mar 4th, 2012
    Dear Laura, thank you for giving Yogaglo a try and for practicing with me. I'm delighted to hear about your experience with this practice. It's powerful when we feel shifts as you've described. Hope you continue to enjoy the experience here & please stay in touch. Felicia
  • Michelle Morrison     Mar 4th, 2012
    Thank you Felicia - I was as giddy as a goat and unable to complete a sentence before doing this class. Did this practice and just felt myself unwind, slow down and ground. Felt like I have stopped rushing ahead of myself. Thanks again!
  • Laura Jacobs     Mar 4th, 2012
    I am in my 15 days free trial and have enjoyed two of your classes ; ) trying to make my mind up whether to continue with yogaglo, and tonight I think yes. I didn't even realise how tight my left hip was . I also felt something shift in that long uttanasana. In my head and my heart.
    Thanks

    Laura in the UK ; )
  • Felicia Tomasko     Mar 4th, 2012
    Dear Ruth, it's cool and powerful when we feel those unexpected connections! Glad you found this insightful. And it's amazing when we notice how tension and holding on in one part of the body affects another, and when release in one place helps us release somewhere else. Enjoy the experience, Felicia
  • Felicia Tomasko     Mar 4th, 2012
    Dear Alexis, I hear you! I recommited to a running practice recently and my legs have also been feeling it...these types of practices are so important when we demand so much of our bodies. Good luck on the trail (we just devoted our March issue of LA YOGA to running, so it's definitely been on my mind lately) thanks for practicing with us at Yogaglo! Felicia
  • Felicia Tomasko     Mar 4th, 2012
    Dear Kathy, we all need yummy dessert yoga & I'm glad this class could fulfill that for you! Running is great, but we need cross-training when we run. I'm delighted you enjoyed this (and that it's a fave!) thanks for the note & see you again on the mat, Felicia
  • Felicia Tomasko     Mar 4th, 2012
    Dear Ulrike, I'm glad to hear that separated by time & space, we are connected through the practice. I understand pushing past one's present conditioning (sometimes we don't know we are doing so in the moment, but we find out later). Tools for recovery are powerful means for us to reset the body & to feel better! Thanks for practicing with us at Yogaglo!
  • Ruth Lipman     Mar 4th, 2012
    Never felt the connection between the neck and the hip flexors. Fascinating!
  • Alexis Mascitti     Mar 3rd, 2012
    Fantastic runner's yoga. I also just started running again after a 5 month hiatus, and boy have my hips and glutes been barkin! This was the perfect antidote. Nice timing!
  • Kathy Leahy     Mar 2nd, 2012
    Not lazy yoga....Yummy Yoga!!! This is perfect for people who run, like me - thank you, Felicia, I'll be recommending this session to my running group and it's going straight to My Favorites.
  • Ulrike Lipow     Mar 2nd, 2012
    Thank you! I opened my personal running season yesterday with a run that was too long for my current condition - now I feel fixed and repaired. Can't wait to see what it feels like tomorrow, can't wait to run again :-) Thank you for always knowing what I need :-)