Yoga styles and traditions to complement your practice

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When you merge the mind, body, and senses through yoga practice, being mindfully present, you are either preparing for Meditation, or Meditating: a process that can foster self-acceptance, exploration, awareness, mind/body balance and compassion.

Dissolve the boundaries of self as you meditate on softening the grip of your ego, your thinking mind. Begin in a comfortable seated position and turn your focus inward to your breath. Allow yourself to breathe beyond your subtle boundaries and become one with the space around you. Feel your inner space expand as your outer space diminishes, and find peace in this infinite place of being.
1-2 5 Tara Judelle
Explore a natural color therapy practice, where you imagine different colored lights filling your body in order to create energy, rejuvenation and a feeling of calm. Using mantras for their vibrational qualities and color visualization to open your inner body, find yourself radiating confidence, a sense of internal power, and unstoppable energy for anything you need to do in the future. Return from your meditation with the sounds of the gong. Props Needed: A blanket. Props Suggested: A bolster or pillow to sit on.
1-2 20 Sally Kempton
Balance intellect and intelligence (heart and mind) with this calming meditation. Allow yourself to open up and receive the unique wisdom that results when your mind and heart merge. Beginning in a comfortable seated position, learn to use your hands to connect your mind and heart. It is recommended that you bring to the practice a specific intention or desire for positive change related to any aspect of your life. Props Suggested: A bolster or a blanket.
2 5 Rod Stryker
Yoga nidra is deep rest straddling the worlds of wakefulness and sleep. In this place, insightful observation of your inner world is possible. Use this time to reflect on your sankalpa, or your intention, while engaging in sensory somatic awareness. While quieting your mind and actively resting your body, begin to cultivate your heartfelt prayer for peace, both inside and out. Come out of this meditation with a new perspective and profound sense of serenity. Props Needed: A blanket. Props Suggested: A bolster.
Practice Focus: Yoga Nidra
1-2 45 Jo Tastula
There is always a lot going on in the world. Learn how to use meditation and yogic principles to deal with difficult events. Practice connecting with and accepting feelings of difficulty, then send blessings out to the world. Move on to discuss the theme of global affairs and how you may be affected by them as a conscious being. Conclude with meditating on your energetic connection with the world. Props Suggested: A blanket and a bolster.
1-2 30 David Harshada Wagner
A practice for healing your grieving heart. Come home to yourself through balanced movement and easeful breathing - all while seated. Relax comfortably onto your mat and use a blanket or cushion if you wish for a more soothing seat. Allow this short meditation to bring you back to a feeling of wholeness.
Practice Focus: Grieving
1-2 5 Elena Brower
Springboard into gratefulness with this peaceful practice. Begin by tuning into yourself, holding a brief silence so you can reflect on and acknowledge your areas of gratitude. Before sitting, create a list of 1-3 aspects in your life that you are grateful for, as this can be the foundation for your meditation. Don't worry if you don't know off the top of your head, as gratitude entry points may come to you as you meditate. Props Suggested: A blanket, a notebook and a pen or pencil
1 5 Giselle Mari
Meditate on sending love to all the people in your life. Start by tuning inward, then practice conscious breathing as you turn your attention to one person at a time. Allow people to spontaneously arrive into your thoughts, and whoever comes (even the most difficult ones), let them be showered with your blessing energy. Feel more love as you give love. A wonderful technique to practice every day.
1-2 20 David Harshada Wagner
It's easy to allow negativity to consume your energy and infect your relationships, work and self-image. Using your breath to shift your mental landscape, practice inhaling positivity and exhaling negativity. You can return to this brief meditation whenever you need to reframe your mindset and elevate your mood. Props Suggested: A blanket
1-2 10 Tiffany Cruikshank
Use this powerful mantra meditation to invoke the goddess of inspiration, wisdom and speech. The Goddess Saraswati has the divine capacity to open your voice and your mind. Place yourself in a grounding and comfortable posture to call upon the power of her blessings with the mantra, "om aim saraswati namaha." Visualize her presence, bring her into your heart, and breathe in the energy of her wisdom. Have a notebook nearby to journal your experience. Props Needed: A blanket. Props Suggested: A bolster or pillow to sit on.
1-2 10 Sally Kempton
In a world with so many options, it can be hard to choose the path that will bring you closer to your life's purpose. This meditation will guide you to call forth what you desire in life, utilizing your senses for support. The focus is not on what you want, but how you want to feel. If you have hit a glass ceiling and need to figure out your next move, this meditation is for you. Props Suggested: A blanket or bolster to sit on.
1-2 20 Sara Clark
Learn how to use a traditional mala as a tool for your practice with a simple mantra meditation. Begin by finding a comfortable seated position, then practice the powerful internal mantra recitation (japa) of 'ram' while working with your mala. Try to involve your whole body in the vibration of this mantra, feeling your inner landscape and enjoying your newfound spaciousness. Props Needed: A mala. Props Suggested: A blanket and a bolster.
1-2 30 David Harshada Wagner

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