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Level 2
60 min

Tune Up & Get Ready for Anything

Hatha | By Jason Crandell on Sep 07 2012
Have you had a long work-week and are eager to set-forth on an active warrior-weekend? Need a practice to bridge the gap and prepare you for the transition? Well, you can feel free to press “play” now. Chock full of hip, hamstring, shoulder and spine work, this practice will tune you up and get you ready for just about anything. You’ll need a block and a strap for this practice (or a reasonable substitute.)


Have you had a long work-week and are eager to set-forth on an active warrior-weekend? Need a practice to bridge the gap and prepare you for the transition? Well, you can feel free to press “play” now. Chock full of hip, hamstring, shoulder and spine work, this practice will tune you up and get you ready for just about anything. You’ll need a block and a strap for this practice (or a reasonable substitute.)


  • Mindy Fox     Dec 7th, 2014
    Another terrific class! Great tips and stretches -- at once relaxing and energizing. Thank you, Jason! Namaste and Happy Holidays!
    • Jason Crandell     Dec 8th, 2014
      You're welcome, Mindy. Thanks for practicing with me!
  • Deborah Teske     Nov 2nd, 2014
    You are amazing. I could listen to you all day. You have such a relaxing, calming voice and your instructions are crystal clear so that I can focus on my poses. This is going into my favorites to do again and again with so many other classes that I have taken with you. My body feels so flexible and great right now. Thank you for your wonderful gift. ;)
    • Jason Crandell     Nov 5th, 2014
      Thanks, Deborah. I truly appreciate it!
  • Joanna Wright     Aug 13th, 2014
    Added to favorites. For me, a great evening wind down all over stretch, after a long day, or great if returning to yoga after a break, and I was thankful for few chatarangas since I have a mild injury. Will practice again!
    • Jason Crandell     Aug 14th, 2014
      Thanks Joanna.
  • Sophie Neary     Jul 29th, 2014
    I loved this after a Terrible Tuesday - never mind a whole week! Awesome as always. Thanks Jason! Namaste, Sophie
    • Jason Crandell     Jul 29th, 2014
      Thanks Sophie!
  • Sylla Cousineau     Apr 7th, 2014
    It is also definitely a good way to start a week after a tough weekend. Thank you!
    • Jason Crandell     Apr 7th, 2014
      Thanks Sylla.
  • Vishali Gupta     Jan 6th, 2014
    Such an awesome practice. Not only for a long sedentary week but also for those who live in frigid temperatures. I practice everyday but feel so tight with minus 5 temps. Felt so great when I started my day with this practice. Gratitude. Jason, could you please do a whole class on releasing low back tightness for us that is very common for people on the east side with sub zero temps.namaste
    • Jason Crandell     Jan 6th, 2014
      Vishali - Glad this treated you well. I'm happy to put this on my list, but, for now, I'd consider a moderate twisting practice of mine, as well as my class that focuses on lower back wellbeing. Take care and do you best to stay warm!
  • Carol Mooney     Nov 7th, 2013
    Hi Jason, I've done several of your classes this week, and have really enjoyed all of them. I think this one in particular will a regular weekly class for me. Thanks so much!
    • Jason Crandell     Nov 7th, 2013
      Thanks for practicing with me Carol.
  • Joan Low     Nov 2nd, 2013
    Thanks, Jason. I have a question regarding the prasarita padottanasana twist variation where we hold on to the outside of the shin and bend the elbow.I don't really feel a stretch in my upper back and shoulders in that pose and I'm wondering what I may be doing wrong or how I should vary it so I feel a greater stretch. I tried rounding my back and tucking my chin like you suggested in another sequence but still nothing. Nonetheless a wonderful sequence as as usual. :)
    • Jason Crandell     Nov 11th, 2013
      So sorry for the delay. No, you're probably not doing anything wrong. This pose provides a big stretch in there if the region is pretty tight. If you have more range in this region already, it tends to not register very deeply!
  • Sarah Hon     Sep 24th, 2013
    Ahhh I love this sequence so much. I've done it so many times and it always takes me to where I need to be. So grateful to you Jason.
    • Jason Crandell     Sep 25th, 2013
      I'm happy this is a practice you can keep coming back to Sarah, thanks!
  • Sonya Cyr     Aug 23rd, 2013
    I am in that Friday situation now. After this practice I feel light, spacious on the inside and completely re-energized. Thank you!
    • Jason Crandell     Aug 23rd, 2013
      Glad to hear it. Thanks Sonya.
  • Melissa Mark     Aug 21st, 2013
    I come back to this practice time and again to wring out tension from too much sitting - I can't even wait until Friday, I like to do it midweek!
    • Jason Crandell     Aug 22nd, 2013
      Thanks Melissa.
  • maria jose morales     Jul 20th, 2013
    thanks¡ your classes always save my day...

    • Jason Crandell     Jul 20th, 2013
      Thanks Maria.
  • Kimberly Sin     Jul 4th, 2013
    simplistic and nurturing.
  • Suzanne D.     Jun 14th, 2013
    This one goes right to the top of my "go-to" practice list. Just what I needed and really, I think good for anytime. Thank you so much, Jason.
    • Jason Crandell     Jun 15th, 2013
      Thanks Suzanne!
  • Victor Caceres     May 22nd, 2013
    This is an excellent practice ,I'll do every Friday,Thanks Jason.
    • Jason Crandell     May 22nd, 2013
      Thanks Victor!
  • lisa bowers     May 10th, 2013
    Perfect for a Friday !
    • Jason Crandell     May 10th, 2013
      Thanks Lisa
  • Brett Larkin     Apr 29th, 2013
    Did this on a Monday but it was still the best thing ever. Thanks as always Jason!!!
    • Jason Crandell     Apr 30th, 2013
      Thanks Brett!
  • Karla Schlags     Mar 13th, 2013
    A week of sleepless nights with my baby left my body so wound up, a great gentle practice with many of Jason's staples work so well to slowly open your body! SO nice to have your classes online Jason when I can't fit it in as a new mom!!!
    • Jason Crandell     Mar 14th, 2013
      Karla - I know the weeks (and, honestly, the months) of sleeplessness. I'm happy this practice put you in a good place. And, more importantly, congratulations!
  • Joanne Whitford     Mar 4th, 2013
    I feel like the Daffodils that have just recently bloomed in my garden here in El Portal!
    In Yosemite just up the road the water falls are beginning to surrender, crash, then boom!
    Thank you Jason Crandell for yet another welcoming practice, and for adding, wonder in the world.

    -smiling your way.

    • Jason Crandell     Mar 4th, 2013
      that's remarkably kind, Jo. Thank you.
  • lisa bowers     Jan 10th, 2013
    i know nothing about Yoga but do know a fantastic balanced realistic workout & this is it !!! Thank-you Jason :-)
    • Jason Crandell     Jan 10th, 2013
      Sounds like you know more about yoga than you think, Lisa.
  • Frankie      Dec 31st, 2012
    Happy New Year Jason, this was my last yoga session of 2012. Thank you for your detailed, thorough and healing way of teaching. Looking forward to practicing with you for many years to come.
    • Jason Crandell     Jan 1st, 2013
      thanks and happy new year Frankie!
  • Paul Rhoades     Dec 21st, 2012
    I think this is my 4th time in this practice. It keeps getting better. Thks Jason. Paul from Ottawa
    • Jason Crandell     Dec 21st, 2012
      glad to hear it Paul. Thanks!
  • Patti MacPherson     Dec 17th, 2012
    exactly what I needed this evening...thank you! also any tips for rehabbing an adductor strain?
  • Rebecca Andrews     Dec 12th, 2012
    Thank you for helping me get my warrior on :)
    • Jason Crandell     Dec 13th, 2012
      My pleasure Rebecca. Thanks for practicing!
  • Jennifer King     Dec 9th, 2012
    Jason - Excellent practice! It left me feeling me feeling strong, energized, and more flexible, while at the same time more grounded and calm. Balanced and refreshed! Many thanks, Jennifer from Connecticut
    • Jason Crandell     Dec 10th, 2012
      Glad this left you feeling grounded and calm. Thanks Jennifer.
  • Jenni Learned     Dec 8th, 2012
    This practice is also wonderful for loosening up after travel-- I just spent over 30 hours on planes and in airports, and this hour brought my body and mind back to normal. Many thanks!
    • Jason Crandell     Dec 9th, 2012
      Hi Jenni, that's a lot of travel! Glad this helped you feel better after.
  • Jackie Mendes     Nov 26th, 2012
    Jason, yet again... a brilliant sequence that got me to unwind and sloooow down. I always appreciate your classes so much. I learn a great deal and will pass the learnings onto my students. Looking forward to seeing you in person again at YogaJournal in SF. You're the best. Thank YOU!
    • Jason Crandell     Nov 27th, 2012
      thanks Jackie! See you in Jan.
  • Isabella Allard     Nov 22nd, 2012
    I am Giving-Thanks for this Thanks-giving practice! :)
    Perfect flow for just about anything*** Thank you!!! Wishing you a wonderful feast of celebrations! XXX New favorite***
    • Jason Crandell     Nov 23rd, 2012
      Thanks Isabella. Happy Thanksgiving to you!
  • sabina svensek     Nov 17th, 2012
    Oh you are so amazing Jason! Loved every second of this lesson!
    My mind and body feel much lighter, thank you ! Have a good weekend
    • Jason Crandell     Nov 17th, 2012
      Hi Sabina, thanks! enjoy your weekend as well.
  • Katie Serbus     Nov 5th, 2012
    This is the ultimate desk jockey practice - clears out all the physical and mental crud after a day at work - exactly what I need!
  • Sarah Sandri     Nov 4th, 2012
    This was my first class with you and it is *masterful*! After recovering from an illness, I wanted to jump into a rigorous practice, but just as you noted, this class was actually exactly what my body wanted and needed. I feel so much better. Thank you!
    • Jason Crandell     Nov 4th, 2012
      Thank you Sarah! Happy to hear you're feeling better.
  • Isabella Allard     Nov 4th, 2012
    *Perfection* Thank YOU Jason!!! :))) XXOOXX
    • Jason Crandell     Nov 4th, 2012
      thanks Isabella!
  • LINDA ALLEN     Nov 2nd, 2012
    • Jason Crandell     Nov 2nd, 2012
      Great, thanks Linda!
  • Heidi Cousino     Oct 30th, 2012
    This is definitely going on my list of go- to practices. Thanks again, Jason, for another superb anatomy lesson.
    • Jason Crandell     Oct 31st, 2012
      My pleasure Heidi. Thanks for the comment!
  • Heidi Cousino     Oct 30th, 2012
    This is definitely going on my list of go- to practices. Thanks again, Jason, for another superb anatomy lesson.
  • catalina volintiru     Oct 29th, 2012
    thank u jason for a wonderful hour!! u made me laugh at the end of the class with the comment about the teflon and sponge comparison:)
    • Jason Crandell     Oct 29th, 2012
      Thanks Catalina!
  • Jason Crandell     Oct 19th, 2012
    Krishnamurty- my pleasure!
  • krishnamurthy sastry     Oct 19th, 2012
    Thanks a million Jason,

    Great class. You make life’s goals realistic.
  • Jason Crandell     Oct 18th, 2012
    Nicki - thanks!
  • nicki malinowski     Oct 18th, 2012
    Thnaks Jason.A great Hatha class.
  • Jason Crandell     Oct 14th, 2012
    Soozie- nice!! Glad this integrated well with the comforting tone of your day ;)
  • Jason Crandell     Oct 14th, 2012
    Brad- happy this got you back in your body. Thanks!
  • Soozie Kinstler     Oct 14th, 2012
    That was perfect for a Sunday, fall afternoon. Sun shining on our mats, baking a pumpkin pie in West Virginia. All about the comfort today. Thanks so much. Namaste!
  • Brad Buenen     Oct 14th, 2012
    Really appreciated your class Jason after a long week of stagnation (sitting and waiting in a hospital ward) - you've slowly brought me back into my body! happy days
  • Jason Crandell     Oct 13th, 2012
    Amy - thanks for this feedback! happy this practice was a great tool for helping with your variety of transitions.
  • Amy Affelt     Oct 12th, 2012
    I wish I could do this practice every Friday in the late afternoon! It is perfect for transitioning from one aspect of life to another both physically and mentally and the philosophical tidbits at the end really helped me to achieve mental clarity as well.
  • Jason Crandell     Oct 8th, 2012
    Alice - happy it was the tonic you needed! thanks
  • Jason Crandell     Oct 7th, 2012
    Amanda - thanks!
  • Jason Crandell     Oct 7th, 2012
    Cara - great! thanks
  • Jason Crandell     Oct 7th, 2012
    Chloe - welcome to yogaglo! glad you enjoyed this. thanks
  • Leann R     Oct 6th, 2012
    I loved your insights on the importance of transitions. It was just what I needed to hear. Much love and gratitude!
  • Jennifer Pittam     Oct 6th, 2012
    This class was such a revelation - I honestly did not realize that it's ok to need a transition. Especially since my weekends became healthier, I've been increasingly concerned about how difficult it seemed to go from the one state to the other. Now I understand. Thank you.
  • chloé spick     Oct 6th, 2012
    It's my firts class in yogaglo it was really nice, I enjoy it! thank you!
  • Cara Behan Dobran     Oct 5th, 2012
    Every single pose was exactly what my body needed. Thank you! This will be my go-to class :)
  • Amanda Pickering     Oct 5th, 2012
    Thank you, Jason. That was delicious and just what I needed at the end of the work-week.
  • Eva Szollar     Oct 5th, 2012
    Jason, there are no words to describe how wonderful and relaxed this class has made me feel. This week was really stressful and tensed for me with long hours of sitting involved. But after this class my body and my mind feels so much better and so peaceful. A HUGE thank you to you!
  • Alice Marshall     Oct 5th, 2012
    After a mad week at work and teaching also that class was like a tonic
    Set and ready for the weekend
    Big thanks and namaste Alice :)
  • Heather Weston     Oct 5th, 2012
    I'm so grateful for YogaGlo and for this class, my first upon healing a metatarsal for 3 months. Perfect transition.
  • Jason Crandell     Oct 5th, 2012
    Lisa- thank you!
  • Jason Crandell     Oct 5th, 2012
    Mary- happy you enjoyed it. Thanks,
  • Mary Adams-Challenger     Oct 5th, 2012
    Lovely and great timing for the end of my work week!
  • Corn Silk     Oct 4th, 2012
    Awesome! Now I am ready....
  • Jason Crandell     Oct 1st, 2012
    Maria - thanks!!
  • Maria Martin-Calero     Sep 29th, 2012
    Nice practice! Perfect for the day after a long flight! I like the way you integrate the subtle aspects of yoga into the practice. Thanks!
  • Jason Crandell     Sep 28th, 2012
    Bryony - great! glad you're relaxed, open, and ready for lacrosse
  • Jason Crandell     Sep 28th, 2012
    Laure - glad you took the time to indulge in this practice to 'reboot' you back. thanks a lot.
  • Frankie      Sep 27th, 2012
    Great class as usual. Thank you Jason.
  • Laure Stern     Sep 27th, 2012
    after a frustrating day and a week of tension this was just what I needed to reboot and return to center, Thanks!
  • Bryony Lloyd     Sep 26th, 2012
    Great practice, just what I needed this morning as of to play lacrosse this afternoon. Now have open body and relaxed mind - perfect.
  • Jason Crandell     Sep 24th, 2012
    Diane- that's great! I'm thrilled you're enjoying it. Thanks
  • Diane Campbell     Sep 24th, 2012
    I enjoyed this practice so much that I've done it a few times. Thank you Jason, its great to be able to practice this way.
  • Jason Crandell     Sep 23rd, 2012
    Lesley - happy you liked it, thanks!
  • Maurey Lancaster     Sep 22nd, 2012
    Just in sympathy with the painful knees in the low lunge poses. Will double up my mat next time! Great practice- I love how thematically strong and purposeful these practices are xx
    • Jason Crandell     Sep 24th, 2012
      Maurey - I'm happy you're enjoying my classes. And, yes, a blanket or folded mat under your knee is a good idea.
  • Lesley Kontowicz     Sep 21st, 2012
    Wow, that felt good! Thank you, thank you, thank you :)
  • Jason Crandell     Sep 16th, 2012
    Anna and Craig - thank you very much. Glad you both enjoyed the practice.
  • Jason Crandell     Sep 15th, 2012
    Elena - happy to hear it helped soothe and energize you!
  • Anna Baca-Barnhart     Sep 15th, 2012
    SO perfect to start our weekend, Jason. Craig (husband) and I thoroughly enjoy your down to earth style of teaching. Thanks so much!
  • Elena Lowenthal     Sep 14th, 2012
    Had an extremely stressfull week. A lot of deadlines at work. Felt extremely tired. This really picked me up. Thank you. Elena
  • Jason Crandell     Sep 13th, 2012
    Leah - glad this helped ease you back while creating space.
  • Jason Crandell     Sep 13th, 2012
    KZ - glad it worked well for you! thanks for your comment.
  • Jason Crandell     Sep 13th, 2012
    Juliana - my pleasure! happy you enjoyed it.
  • Kacee Means     Sep 12th, 2012
    I loved this! My hips always get so tight, this class really helped. Although, my knees hurt when they are on the floor, and bent during the low lunge, I see Kat had the same problem!.....maybe we could put a pillow underneath them or something...

  • Jessica Aitoro     Sep 12th, 2012
    I know I WISH it was Friday, but this practice gave me the energy to make it through the rest of my busy back-to-school teacher work week! Thank you so much!
  • Jason Crandell     Sep 12th, 2012
    Minna- thanks for your feedback!
  • Jason Crandell     Sep 12th, 2012
    Alinsa- glad this got you ready for your big week!
  • Jason Crandell     Sep 12th, 2012
    Mary- I understand the ooginess completely! Welcome & thrilled this was beneficial for you.
  • Kat Farrants     Sep 12th, 2012
    Thanks so much for the practice, it was lovely and sweet. However, I get knee pain on low lunge with bent knee - any idea what's going on here?!
  • K Z     Sep 11th, 2012
    thanks for this, the practice helped with injury recovery, travel aand tension! perfect
  • B. Juliánna Nagy     Sep 11th, 2012
    Jason, the floodgates just opened, and I am awash with gratitude for this practice. Thank you. Namaste.
  • Jason Crandell     Sep 10th, 2012
    Diane - thanks for the feedback! Thrilled you enjoyed it.
  • Jason Crandell     Sep 10th, 2012
    Mary - welcome to Yogaglo!! Thanks for the comment.
  • Minna Oh     Sep 10th, 2012
    This class is also effective for people who are active all week long. Thank you!
  • Diane Pereira     Sep 10th, 2012
    Jason - LOVE LOVE LOVE this practice! Perfect for Friday afternoons, but also after flying for 6 hours.
  • Alinsa Clarke     Sep 9th, 2012
    This is exactly what I needed: not to transition into a busy weekend after a sedentary week, but to prepare for my first week back teaching in the classroom and the start of fall Ultimate Frisbee season. Thank you!
  • Amanda Fagan     Sep 8th, 2012
    Jason, even though the only transition I was making this weekend was from working at work to working at home (in other words, none!) this class was still one of the most beneficial I've ever taken. It eased out all the...ooginess, if you know what I mean. Thank you!
  • Jason Crandell     Sep 8th, 2012
    Johanne- happy to hear it! Thank you
  • Jason Crandell     Sep 8th, 2012
    Ana- my pleasure! Thanks for tuning in
  • Jason Crandell     Sep 8th, 2012
    Amy- thanks!
  • Jason Crandell     Sep 8th, 2012
    Sarah- happy to hear this got you feeling better!
  • Jason Crandell     Sep 8th, 2012
    Paulo- glad you enjoyed it!!
  • Jason Crandell     Sep 8th, 2012
    Rachel- thanks for practicing with me.
  • Jason Crandell     Sep 8th, 2012
    Amy- awesome! Glad this worked well for you. Thanks.
  • ana hubner     Sep 8th, 2012
    Thank you Jason for reminding me of the importance of the transition. Great way to start the weekend! I absolutely love your classes. Thanks again!
  • Johanne Tremblay     Sep 8th, 2012
    Perfect class for me. Thank you so much and thanks to yogaglo. Metta!
  • Amy Hanridge     Sep 8th, 2012
    EXACTLY what I needed after a long work week and beginning my Saturday morning! I'm ready to have a super weekend! THANK YOU! I will return to this again and again!
  • Rachel Willis     Sep 8th, 2012
    Thank you Jason! Your style of teaching is very inspirational for me. This was a much needed practice after a busy week.
  • Shino Takeno     Sep 8th, 2012
    Thank you for your nice lesson.

    I am looking forward to
    seeing you at yokohama and sachikosan.
    • Jason Crandell     Sep 9th, 2012
      Shino - yes, I'm very excited to see you at yogafesta Japan! Glad you're tuning in to Yogaglo!
      • Shino Takeno     Sep 11th, 2012
        Yes, Yogaglo is my practice for yoga and English almost everyday!
  • Paulo Salvador Morais     Sep 8th, 2012
  • Sarah Hon     Sep 7th, 2012
    I've been sick with a cold for a few days, and was see-sawing between further lethargy and "making" myself do some practise. I particularly noticed how restless/irritable my mind was at the start of the practise, much more so than normal. Thanks for helping bring me back... body and mind :-)
  • Mike Philp     Sep 7th, 2012
    Just came back from a month abroad and into a hectic working week. This was exactly what I needed to start my weekend. Thanks, Jason!
  • Autumn Jordan     Sep 7th, 2012
    This class was perfect after my first week back to school and a long night at worki am all ready for my weekend run tomorrow. Thanks so much Jason! :)
  • Amber Votel     Sep 7th, 2012
    I just did this class after a month of travels. It was JUST what my body was asking for to unwind and get ready to be back to normal life. Thank you... and I hope to see more classes like this as well!
    • Jason Crandell     Sep 7th, 2012
      Amber - I'm glad to hear it! Welcome back (to normal life....).
  • Jamaica Grantis     Sep 7th, 2012
    Thank you Jason :) Definitely ready for the weekend now.
    • Jason Crandell     Sep 7th, 2012
      Jamaica - Good to hear it! Have a great one!
  • Bronwyn Loughren     Sep 7th, 2012
    Jason, this was the perfect sequence after a week of running. Nice way to stretch the hamstrings and hip flexors! I intend to incorporate more of the lunging sun salutation C into my post-run practice. Thank you for the reminder!
    • Jason Crandell     Sep 7th, 2012
      Bronwyn - You're welcome. Anything to unwind the hamstrings and hip-flexors post-run is a great idea.
  • Joel G     Sep 7th, 2012
    Jason - this was a great concept on which to build a class. Question for you: what are your thoughts of using this practice to transition from a day of weight lifting back to a more intensive yoga practice?
    • Jason Crandell     Sep 7th, 2012
      Joel - Yeah, absolutely. It sounds good to me.
  • Jason Crandell     Sep 7th, 2012
    John- thanks for the insightful comment. Happy to hear you enjoyed this enough to be a fave.
  • Jason Crandell     Sep 7th, 2012
    Diana- thanks!
  • Jason Crandell     Sep 7th, 2012
    Erin- thank you. You're on point about eachers demo-ing on one side!
  • Erin Hansbrough     Sep 7th, 2012
    This one is also good for yoga teachers who end up with repetitive-motion fatigue and stress and the "I only demo on one side" syndrome. Thanks so much, Jason!
  • John Raiss     Sep 7th, 2012
    If you sit a lot during the workweek and need to be gently but thoroughly stretched out, this class is wonderful. If you're a fan of Jason's "evening yoga routine" (as I am), you'll welcome this class as its more active sibling, An "instant favorite"