yogaglo logo

Class Playlist

  1. Shiva's Flute, album: Kerala Dream by Shaman's Dream @
  2. Jai Hanuman, album: Kerala Dream by Shaman's Dream @
  3. Rakando, album: African Dream by Shaman's Dream @
  4. Peaceful Pathways, album: Asudha Yoga Dub by Desert Dwellers @

Preview of Jo Tastula, Vinyasa Flow playing below. Sign in to view full class and in HD!

Level 3
30 min

Balance & Controlled Transitions

Vinyasa Flow | By Jo Tastula on Jul 02 2012
This is a lively class that focuses on standing balance postures as well as slow controlled transitions.  Balance postures are physically strengthening and also develop both coordination and tempo. Sun salutations to warm up (surya namaskar a & dancing warrior) and balance poses swan (hamsasana), standing splits with hands interlaced (uttana padasana) eagle (garudasana) crow (bakasana) and inversion tripod headstand (sirsasana). The trickiest transition is probably triangle to extended hand-to-big-toe (trikonasana to supta utthita hasta padangustasana). Finishing poses are single pigeon (eka pada rajakapotasana) and forward bend (paschimottanasana).


This is a lively class that focuses on standing balance postures as well as slow controlled transitions. Balance postures are physically strengthening and also develop both coordination and tempo. Sun salutations to warm up (surya namaskar a & dancing warrior) and balance poses swan (hamsasana), standing splits with hands interlaced (uttana padasana) eagle (garudasana) crow (bakasana) and inversion tripod headstand (sirsasana). The trickiest transition is probably triangle to extended hand-to-big-toe (trikonasana to supta utthita hasta padangustasana). Finishing poses are single pigeon (eka pada rajakapotasana) and forward bend (paschimottanasana).


  • Elizabeth Marasse     Oct 20th, 2014
    I love this practice, as I love all of your offerings :) Balancing really helps to focus the mind, this should be indicated as a stress-relief practice as well! Thank you very much
  • Anna Shapiro     Jun 10th, 2014
    Such a wonderful practice....grounding and strong! I paired it with your 20 minute neck and shoulder release and I feel great. Thanks Jo, many blessings to you.
  • stacie brockman     Apr 24th, 2014
    I absolutely loved this practice!!
  • Aimee Baskovic     Feb 25th, 2014
    I keep coming back to this practice and it's the most wonderful feeling every time! Thank you!
  • Tracy Morales     Feb 16th, 2014
    this is my go to practice - i do it every week. great for a night after i have already done weights or cardio earlier in the day!!!! love ending my day with a slow beautiful balancing class!!! thanks
  • Katty Crettier     Jan 13th, 2014
    Loooooooved it! Sweet, lovely and soft practice! I enjoyed it deeply from Santiago de Chile.
    It Just what I was looking for! Namaste dear Jo <3
  • Jessica Lum     Aug 20th, 2013
    Loved this! Thank you so much :)
  • Aprille Walker     Aug 20th, 2013
    Fabulous! First time in your class and loved every controlled breath/movement! Definitely looking for more classes like this. Suggestions for similar longer classes on the Glo by you? Thank you! Namaste.
  • kara canal     Aug 19th, 2013
    Marvelous! Thank you!
  • I liana Tarka     Aug 19th, 2013
    Love your classes. Please make more of these 30 mins ones
  • Malena Brookshire     Aug 19th, 2013
  • jennifer cranna     Aug 19th, 2013
    Most lovely class with a delicious flow. I adore your pants!
  • Kristina Long     Aug 19th, 2013
    Love your classes! This was perfect this morning!! Thank you!
  • Amanda Riker     Aug 18th, 2013
    what an absolute PERFECT class! I'm floating ~~~ i <3 u Jo!!!
  • Rebecca Smith     Jul 24th, 2013
    That was a wonderful class, thank you!
  • Ida Nissen     May 7th, 2013
    I love your peaceful, but still strong and smooth flow, I get into a deep concentration, and just let go. I'll bring the movement with me through the day- wauw. thanks ! //Ida
  • Maggie Reeves     May 2nd, 2013
    Thank you for an incredibly joyful, peaceful practice.
  • Colleen Jordan     May 1st, 2013
    Thank you for this blessing!
  • Alexandra Edwards     Apr 28th, 2013
    Perfect class! Strengthening and peaceful :) Thank you Jo!
  • Laurie Crassweller     Apr 27th, 2013
  • Amy Letcher     Apr 27th, 2013
    It's amazing how movements can awaken emotion and hidden the time it was pigeon pose, I shed some tears...I'm definitely not a level 3...but I'm glad I attempted the poses with breath and peace..and heck a tad of frustration...but it was lovely and fluid like a dance.
  • Lori Fannin     Apr 27th, 2013
    I love slow transitions! The transition is such an important part of the practice (and many times harder than the pose itself). Great sequencing.
    Thank you!
  • Diana Luque     Apr 27th, 2013
    I love how you made it slow but still challenging. Enjoyed from the beginning to the end.
  • John Nield     Mar 30th, 2013
    Super yummy practice for a cold, rainy Sunday afternoon. Gratitude.
  • Vera Travlou     Mar 30th, 2013
    the more times I come back to it, the more elements I discover, a truly beautiful practice, thank you.
  • Susan L     Mar 22nd, 2013
    This is a true favorite of mine. Keep coming back to it when I want MY practice and not trying to plan a class to teach.Thanks.
    • Jo Tastula     Mar 25th, 2013
      Thank you Susan! I know exactly what you mean. It's so important to balance being the teacher with also being the student. Bless ~
  • Rebecca Pascoe     Mar 10th, 2013
    thank you thank you thank you. Another wonderful mindful sequence - the balances are fantastic!
    Cheers, bec from oz
    • Jo Tastula     Mar 18th, 2013
      Helllo Rebecca in Oz!! I just love our international yoga community. It's so special. Thanks for leaving such a sweet comment :)
  • Sarah-John Smith     Feb 28th, 2013
    Love your unique sequencing!!!
    • Jo Tastula     Mar 18th, 2013
      Thank you Sarah! I had so much fun sequencing for this flow!
  • Robin Bukovina     Feb 16th, 2013
    Amazing class. I loved it. A 30 min level 3 flow class is a great way to introduce more challenge to my practice. Thank you!
    • Jo Tastula     Mar 18th, 2013
      Thank you Robin! Sending you well wishes to where ever you are...
  • Shana Mahaffey     Jan 18th, 2013
    Thank you for the wonderful class. I especially love the transitions! This will go on my favorites for sure.
    • Jo Tastula     Mar 18th, 2013
      So happy you liked the creative flow Shana. Lots of love!
  • Ester Hillebrand     Jan 17th, 2013
    Such a perfect little jaunt! I love it! Thank you, Jo! xxo
    • Jo Tastula     Mar 18th, 2013
      Bella Ester!! LOVE to YOU xoxoxo
  • beata alness     Dec 25th, 2012
    I Love this class!!!
  • Catriona Andrew     Nov 28th, 2012
    This is a wonderful sequence, deep and complex. Amazing in half an hour, thank you :)
    • Jo Tastula     Dec 15th, 2012
      Hi Catriona! Blessings to you. Deep bow in humble gratitude ~
  • Mia Mironov     Nov 1st, 2012
    • Jo Tastula     Nov 28th, 2012
  • Emily Miller     Oct 23rd, 2012
    Thank you for this wonderful sequence! The pacing and level was calming but challenging and I will definitely revisit this class. You are my favorite teacher and I always look forward to practicing to your videos.
    • Jo Tastula     Nov 28th, 2012
      Deep sincere gratitude to you Emily. I feel blessed to share this practice with so many wonderful people all over the globe. Blessings to you and look forward your comments xo
  • edithe swensen     Oct 22nd, 2012
    Jo: just did this class again. It was perfect. Slow, steady pace, in a sequence that requires strength and balance. Loved it again today, and will revisit tomorrow - edie
    • Jo Tastula     Nov 28th, 2012
      So happy you like the pace and sequencing Edithe. Thanks for revisiting also! x
  • luba g     Oct 17th, 2012
    Absolutely spectacular! Really, the most amazing practice I've had in months. Thank you Jo for rekindling the fire.
    • Jo Tastula     Dec 15th, 2012
      Thank you Luba for your sacred fire keeping!
  • Jennifer Yamzon     Sep 26th, 2012
    Jo, I came to yogaglo as a recommendation from my sister-in-law, Karen Komenkul. I'm so glad I did! I finished your 7 class beginner series and tried this class today. Love it. Can't wait to try more of your classes (and do this one again). Thank you!
    • Jo Tastula     Nov 28th, 2012
      Wow Jennifer... you just finished the beginner series and now are doing a level 3! That's a serious learning curve. Please drop me a line and let me know how you're doing. xx
      • Jennifer Yamzon     Dec 14th, 2012
        Hi Jo! I sent you an email a couple weeks back, maybe it went to your junk mailbox. But I just wanted to thank you for your inspiration! Love your classes :)
        • Jo Tastula     Dec 17th, 2012
          I didn't get your email Jennifer! So sorry. I've been traveling a bit also so that always mixes things up. How are you going with classes?
  • K. Getz     Sep 19th, 2012
    Jo is is inspiring. I love how surprising and joyful her sequences are and how well designed. Thank
    you, JO!!!!
  • sabina svensek     Sep 7th, 2012
    Jo you are such an inspiration to me! Love every single one of your classes, no matter what I try on yogaglo i always go back to yours :) Love the energy and flow!
    Hugs from Holland
    • Jo Tastula     Nov 28th, 2012
      Hugs to you Sabina! I am so excited to share this practice with you. Lots of love xoxo
  • Carolyn Touchet     Sep 6th, 2012
    Thx Jo for a great class! Carolyn from Ohio
    • Jo Tastula     Nov 28th, 2012
      thx Carolyn xxx
  • Amy Villa     Aug 29th, 2012
    Thanks for the class Jo, I have found that I really enjoy doing slow yoga. I'm also impressed that you can remember the sanscrit words and write them too!
  • Vera Travlou     Aug 18th, 2012
    Wonderful practice, it deserves lots of repetition!
    • Jo Tastula     Aug 24th, 2012
      Thank you Veranna!!
  • Ann-Sophie Morrissette     Aug 14th, 2012
    A beautiful 30 minute nugget of yoga to start my day mindful and breathing. Thank you as always, Jo!
    • Jo Tastula     Aug 24th, 2012
      Thank you Ann-Sophie :) xo
  • Cullen Curtiss     Jul 27th, 2012
    slow, but nice.
    • Jo Tastula     Aug 24th, 2012
      I agree :)
  • Sarah Sarah     Jul 23rd, 2012
    I loved the variation on chair pose, and I always love crow pose. The end was a bit tricky for me:) thanks!
    • Jo Tastula     Aug 24th, 2012
      At last... someone who found this sequence challenging... Bless you Sarah!
  • karen calcano     Jul 17th, 2012
    Heaven sent! I needed a slow, mindful practice that would help me increase balance, while building that slow burn! Thank you so much!
    • Jo Tastula     Aug 24th, 2012
      Karen, you are my people... BLESSINGS!
  • Jeanne Johnson     Jul 15th, 2012
    I didn't think I could do a level 3 class but surprised myself! this was my very favourite class yet!! Thank you so much.

    Jeanne J.
  • Jo Tastula     Jul 13th, 2012
  • Nyn Grey     Jul 11th, 2012
    I had forgotten about swan pose, thanks! super fun.
    I liked the chair pose variation as well.
    • Jo Tastula     Aug 24th, 2012
      Yay! Happy you had some fun with this one :)
  • edithe swensen     Jul 10th, 2012
    Anusara trained yoga teacher who often obsesses on alignment only - for me, this was a joy of a practice. The pure and simple joy of moving the body through a lovely sequence. Thank you.

    PS - please post where we can buy the pants. The manufacturer will love you for it.
    • Jo Tastula     Aug 24th, 2012
      EDITHE.... I should be given a late find over the tardy reply to your question about the groove pants. Please accept my deepest apologies for keeping you in suspense. They are from a lovely friend of mine who has a label called Novella Royale. Lots of vintage prints and cool designs. xo
  • Maurey Lancaster     Jul 5th, 2012
    Lovely class, full of wonderful postures and great transitions!!
    • Jo Tastula     Aug 24th, 2012
      Thank you so much Maurey!
  • Cullen Curtiss     Jul 5th, 2012
    strengthening and relaxing!
    • Jo Tastula     Aug 24th, 2012
      I like this comment much better than the one above :)
  • Lana Russo     Jul 4th, 2012
    I can't believe I'm the first who must ask: where are those pants from? Love! Nice class.
    • Jo Tastula     Aug 24th, 2012
      Lana Lana Lana!!! They designed by my friend Mary who's label is called Novella Royale. If you like the pants you'll love everything she does!
  • Aphinya Deley     Jul 4th, 2012
    What a sweet practice :) Thank You!
    • Jo Tastula     Aug 24th, 2012
      Thanks a lot Aphinya with the beautiful name :)
  • Fuji      Jul 4th, 2012
    • Jo Tastula     Aug 24th, 2012
  • Jennifer McSparin     Jul 3rd, 2012
    WONDER*FULL! thank you Jo~ a lovely stream of a few of my favorite balancing postures, along with your soulful breathy voice, full of patience and love~ perfect sequence for my morning wake up. Sat Nam.
    • Jo Tastula     Aug 24th, 2012
      Sat Nam Jennifer. Blessings from the infinite wellspring from which all blessings arise... xo
  • Michelle Whelan     Jul 3rd, 2012
    Nice practice, but definitely nowhere near a level 3. A bit of a disappointment if you're looking for a challenging class.
  • Patti MacPherson     Jul 2nd, 2012
    thank you Jo, that was lovely...I'm afraid I will have to practice this a few more times (maybe more than a few!) to make my transitions as smooth and graceful as yours, very the pants btw!
    • Jo Tastula     Aug 24th, 2012
      For the amount of time you spend on your mat Patti putting in the hard work I'm sure you are grace in motion ... xo
  • Minna Oh     Jul 2nd, 2012
    This was a beautiful class. Thank you, thank you.
    • Jo Tastula     Aug 24th, 2012
      Blessings blessings Minna!
  • susannah kirsch     Jul 2nd, 2012
    That was awesome! My favorite of your classes yet as well! Thank you! I loved the slow, deep movements and holds.
    • Jo Tastula     Aug 24th, 2012
      Thank you Susannah. I'll work on doing another for you :)
  • Silvia Hayakawa     Jul 2nd, 2012
    Great transitions! My favorite of all your classes so far! :)
    • Jo Tastula     Aug 24th, 2012
      So happy to hear that Silva. I had such fun doing it!
  • Autumn Jordan     Jul 2nd, 2012
    You'r classes are always pure bliss Jo. This was my first level 3 practice and although I fell a few times in trikonasana to supta utthita hasta padangustasana it was still a very fun class and made me feel strong and balanced for the rest of the day! Thank you :)
    • Jo Tastula     Aug 24th, 2012
      Congratulations on your first level 3 Autumn! I'm a level 2 or 2/3 yogi myself. It's rare that I go for the full throttle level 3. But every so often I feel strong and inspired. Trick for that trikonasana to sputa transition is to bend the front let a little and get your body weight forward over your front leg before you try to stand up. Enjoy!
  • Anna Shapiro     Jul 2nd, 2012
    Absolutely love this flow! Its very grounding and balancing while at the same time meditative and challenging. Thank you so much Jo.
    • Jo Tastula     Aug 24th, 2012
      Bless you Anna. That was EXACTLY my intension in sequencing this class. Thank you for taking the time ~
  • Jeanette Darbyshire     Jul 2nd, 2012
    Always a pleasure. I don't usually need to look at the screen when doing your classes because your instructions are so clear. About mid way through I peeked and saw you do an awesomely controlled down dog float to the front of the mat. Beautiful and inspiring!
    • Jo Tastula     Aug 24th, 2012
      Thank you so much for that lovely bit of encouragement Jeanette! It's true, steady practice and focused effort give grace form. Lots of love xo
  • dar carman     Jul 2nd, 2012
    So sweet and strong thank you
    • Jo Tastula     Aug 24th, 2012
      DAR! Thank you dear yogi. You, Jeanette, Anna, Patti, Silvia, Minna, Susannah and Autumn all did this class on my birthday. Thank you for the lovely birthday present xo