Yoga styles and traditions to complement your practice

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Ashtanga Vinyasa yoga as taught Sri K. Pattabhi Jois is a system of postures linked together by breath and movement. This is an ancient and powerful discipline for cultivating physical, mental and spiritual health. Progressive techniques of breath, posture and movement, cleanse, stretch and strengthen the body as well as focus and calm the mind. A deeper experience of the self becomes possible through consistent practice. The Ashtanga yoga practices offered here on YogaGlo will guide you through the traditional Ashtanga series with occasional variations to help you grow your practice.

Padmasana is a difficult posture to do in a way that stimulates both uddiyana and mula bandhas under your belly. Cultivate your lotus with this step-by-step class that allows you to find the useful form of this pose with a series of related asanas. Stimulate the correct tone in your pelvic floor and lower abdomen, and find symmetry in your spinal movement. By approaching the posture gradually, it may feel more accessible to master. Props Needed: Two blocks.
Practice Focus: Hip Opener & Hips
2 30 Richard Freeman
Move powerfully with this flow class designed to increase your energy in the middle of the day. Warm up with sun salutations, getting energy flowing through your hips and shoulders in standing poses and accessible backbends. Close with a headstand or dolphin to restore balance, spending a few minutes sitting still before getting back to your daily business. A stimulating practice that can be done anytime you need a boost and is best before your big meal.
Practice Focus: Energy
2 15 Jodi Blumstein
Beginner students, take heart! You want to start yoga, but don't know how to begin? Start where you are with a simple sequence of movements, just a few minutes a day. Learn a basic sun salutation and be introduced to the idea of moving in time with your breath. With consistent effort like this, your practice builds. Try this routine every day for a week and see what happens. But be careful--you might like it!
Practice Focus: Beginner
1 5 Mary Taylor
Good backbending depends on being grounded in your pelvic floor. Following the initial vinyasa pattern in the intermediate series of the ashtanga system, discover how precise alignment makes backbending delightful. This class emphasizes how each backbend has a counter pose, which allows the proper assimilation of the opening and radiant sensation that comes from each backbend.
Practice Focus: Backbends & Back
2-3 90 Richard Freeman
With Ashtanga yoga, you have access to an ancient teaching of movement, breath and energy that can be applied in the modern world. Appreciate the fundamentals with this primary series practice that brings in the traditional elements of chanting, breath, bandhas and drishti (focus). Move through a vigorous series of postures that flows from standing poses to twists, navasana and deep forward folds. Jump into arm balancing, halasana and backbends, concluding with meditative pranayama.
2 60 Jodi Blumstein
Throughout your body there are interconnected patterns of movement, breath and form that, when ignited, give you a deep connection to your core strength, revealing the path to your maximum flexibility and sense of balance. Work with traditional postures and variations that emphasize muscular and energetic connections side to side and head to toe as you explore your inner landscape. Unfold feelings of being open, integrated and grounded as you practice. Props Needed: A block.
2 90 Mary Taylor
Of utmost importance in all asana practices, especially more rigorous forms is a balanced and grounded finishing sequence. Explore setu bandhasana and matsyasana, as well as the rolling movements of form that take you in and out of important finishing postures so that you may experience deep release in the core of the body. Discover the importance of finishing postures and the linking movements that gives them a truly meditative and restoring quality.
1-2 10 Richard Freeman
Want to deepen your backbend? Learn one extremely important principle - deeper backbends come from strength, not flexibility. This class will take you through a vinyasa-based backbending sequence while teaching you how to better utilize the strength of your legs to support a deeper bend in your thoracic spine. Includes lunges, eka pada dhanurasana and supported supta virasana. Backbends are incredibly stimulating, so this one will leave you feeling energized! Props Suggested: A bolster or a blanket.
Practice Focus: Backbends
2 45 Jodi Blumstein
In this class explore poses of the primary series that give tail power and open the back of your diaphragm. When these forms are aligned correctly they cause mula bandha to arise spontaneously, and an entire opening of the central channel to manifest effortlessly. Practice this concept with poses like purvottanasana, navasana and supta hasta padangusthasana. It takes time and courage to find these rooting patterns that bring us strongly into the present moment.
2 60 Richard Freeman
Want to try something new this year? Begin the process of building an Ashtanga practice with this dynamic class that introduces you to the Ashtanga style of sun salutations, standing postures and engaging your bandhas. Postures are done in the traditional sequence and are part of a larger sequence known as the primary series. Be prepared to improve your concentration as you focus attention on your breath. Usher in a new commitment to your practice!
Practice Focus: Seasonal
2 20 Jodi Blumstein
Your psoas muscle is a strong hip flexor that is difficult to release when there is any mental agitation, especially when working with twists. Tune into this muscle and learn alignment techniques that help you discover more refinement in moving your hip joints and pelvis. Warm up with sun salutations before deeply exploring postures like revolved parsvakonasana and matsyendrasana. When your psoas is released, twists become comfortable, deep and integrating forms within your practice.
Practice Focus: Twists & Psoas
2 45 Richard Freeman
A strong and deep vinyasa inspired flow practice that explores hanumanasana (splits) and a variety of upper body variations, as they are represented in the third series of Ashtanga. Begin your practice with a quick warm up to open up your hamstrings and hips. Then do a short, but quite advanced, sequence which explores variations of the pose. Take natarajasana before heading to the floor for counter and cool down poses. Rest in savasana. Props Needed: A strap.
Practice Focus: Hamstrings
2-3 15 Jodi Blumstein

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