Yoga styles and traditions to complement your practice

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Iyengar Yoga is based on the teachings of a yoga master B.K.S. Iyengar (author of numerous books including the definitive guide, Light on Yoga). The method of study of Iyengar yoga is progressive with an emphasis on precision and form in order to maintain a balance between flexibility, strength, and relaxation. Through intelligent alignment, sequencing of asanas and timing in the poses, the practice of Iyengar Yoga can safely lead beginning and advanced students alike to a mindful practice that is absorbed with attention so that the mind and body work together. Oftentimes props are used to allow the practitioner to go deeper in the asana, adapt to an individual's needs, make an otherwise challenging asana attainable, or to provide support. In addition to his many innovations that are utilized throughout the modern world of yoga such as props, B.K.S. Iyengar developed therapeutic and restorative yoga that utilize the practice of asana and pranayama for deep relaxation and healing.

Release resistance in your back, and allow yourself to unwind into freer twists. While twisting asanas help strengthen the two sides of your back evenly, they require contraction in your front body and a spreading of your back body. Practice a sequence of supine, standing and seated poses that will create ease throughout your back body for deeper twists. Move through revolved triangle, revolved side angle and bharadvajasana, using a chair and wall space for improved accessibility. Props Needed: A strap, a block, a chair and wall space
Practice Focus: Twists
1-2 60 Marla Apt
Virasana works on the flexibility of your hips, knees and ankles, which effects your abdomen, pelvis and lower back, as well as your digestion. In this grounding sequence, explore virasana, or hero's pose, taking a journey into variations, focusing on detailed body alignment cues. Practice includes vajrasana, adho mukha savasana and jnana mudra. Dedicate time to yourself to tune inward and discover an improved way to access this posture. Props Suggested: A bolster.
2 15 Marla Apt
Strive to create evenness and stability in your hips with this class focused on your body alignment in two challenging standing balance asanas, virabhadrasana III and urdhva prasarita eka padasana. External rotation helps to stabilize your standing leg and hip, while internal rotation helps to lengthen your uplifted leg. In this sequence, learn to work with both rotation elements simultaneously to bring the lightness of contained extension to your practice. Props Suggested: Two blocks.
Practice Focus: Standing Balance
2-3 20 Marla Apt
In this series of standing and seated twists on the floor and with a chair, your upper and lower body move in opposition to create a deeper churning of your inner body. Work your organic body with this deep twisting sequence that contracts and expands around your liver and digestive organs with postures that include utthita trikonasana, parivrtta parsvakonasna and pasasana. Wring out your abdomen and encourage a sense of detoxification with this cleansing practice. Props Needed: A chair, a block and three blankets.
Practice Focus: Twists
2 75 Marla Apt
The many benefits of sarvangasana can be experienced as the pose is held for a longer duration. With the support of a chair, you can increase the length of time practicing your shoulderstand. Enjoy the many qualities of sarvangasana, along with its different variations on the chair, to help to teach the actions of the pose, as well as to create opening in your chest and pelvis. Props Needed: A chair and three blankets.
Practice Focus: Inversions
2 15 Marla Apt
Your body responds to the cold of winter by contracting in specific parts of the body in order to keep warm. Let your body thaw and unravel the tension that may have accumulated in your shoulders, chest and groins, as well as your back and wrists. Spring into a body warming sequence that begins with twists and seated forward bends, moving onto standing balance postures, inversions and chair work. Props Needed: Three blankets, a block, a strap, a chair and wall space.
Practice Focus: Seasonal
2 60 Marla Apt
Explore the movement of your shoulders and cultivate strength and stability in your upper back as you learn to safely practice inverted arm balancing in adho mukha vrksasana (handstand) and pincha mayurasana (elbow balance). Practice shoulder opening in gomukhasana and arm movements without weight bearing before attempting half and then full handstand at the wall. Sirsasana (headstand) is also taught to help prepare for the actions of elbow balance. Savasana on your own. Props Needed: A block and wall space.
Practice Focus: Inversions
2 45 Marla Apt
A great class for beginners or if you experience tight frontal hips due to physical activity or sitting at a desk or in a car for long hours. Begin to open and extend with a supine hamstring opener before standing for triangle pose (utthita trikonasana) and warrior I prep. Working towards supta virasana, a supine thigh and front hip opener, walk away with more awareness and opening in your hip flexors and legs. Props Needed: Two blocks and a strap.
Practice Focus: Thighs & Hips
1-2 30 Marla Apt
Practice addressing the various elements of chaturanga dandasana in a simple way. Learn in detail about the arm and shoulder work, abdominal actions, leg work and upper back involvement, step by step. Open your shoulder joints first with gomukhasana arms, then begin to build stability and awareness with staff pose instruction. Use props to access different aspects of this pose and to modify for individual needs, and then put it all together. Props Needed: Two blocks.
1-2 10 Marla Apt
This sequence of forward bends gradually prepares your hips, spine, and shoulders for the intensity of compact asanas like malasana and kurmasana. Begin with supine hamstring stretches, and continue with garudasana and marichyasana I. Learn the various stages of malasana from the beginning of squatting to the more challenging actions of garlanding oneself with the arms for your full expression of tortoise pose. Approach these poses with a greater sense of alignment and ease. Props Needed: Three blankets and a strap.
2 90 Marla Apt
A well rounded sequence of forward, side and back bending. Strengthening your muscles with contraction and stretching bound muscles with extension, these asanas help bring more ease and mobility to your lower back. Specific asanas include a seated wide leg forward fold, janu sirsasana and a juicy supported backbend with the help of your chair. Walk away feeling more freedom and space in your low back and side body. Props Needed: Two blocks, a blanket and a chair.
Practice Focus: Lower Back
1-2 20 Marla Apt
A restorative sequence of inversions and supine poses to prepare your body and mind for the practice of seated pranayama. Begin with a held headstand before heading into supported bridge, sarvangasana, and supta baddha konasana for breath awareness and internal relaxation. Working with ujjayi inhalation and antara kumbhaka (a form of breath retention), put special attention on how to sit properly and perform jalandara bandha as you breathe. Take savasana on your own. Props Needed: Three blankets, two blocks and a strap. Props Suggested: Wall space.
2-3 60 Marla Apt

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