Yoga styles and traditions to complement your practice

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This is the application of Yoga practice using props and postures held for longer periods of time to initiate deep relaxation of the body, mind and spirit. Slow Restorative Yoga is beneficial to balance a more active practice or decompress after a stressful day.

Counteract your stress of everyday life and give your back a break! Your back literally holds you up throughout an entire day and is subject to gravity, accumulated stress, postural patterns and more. The use of this supported backbending practice can be helpful for you to hit the reset button at the end of a workday, as a break in your day or routine, or to get ready for bed. Props Needed: Two blocks.
Practice Focus: Backbends & Back
1-2 10 Felicia Tomasko
Press the pause button on the noise of life and come into the calmness that is the essence of your being. Cultivate a nurturing practice with this series of poses that help shift you to awaken your natural balance and strength. Move through slow, mindful postures, allowing yourself to be supported by props, surrendering into the release. If suggested props are not available, substitutions are given, like using pillows, blankets or couch cushions. Props Suggested: Two bolsters and a chair.
1 30 Alex van Frank
Start with a brief and gentle warm up and finish with several supported poses that are held from 5-6 minutes each. Get the same effect as taking a power nap, only with restorative yoga poses that open your chest, shoulders, spine and hips. Props Needed: A bolster, a block and one or two blankets.
1-2 30 Amy Ippoliti
Press play if you want to do one pose for five minutes and experience an instant vacation. This simple, deeply relaxing version of savasana will relax your lower back, open your chest and restore your legs. A chair and 2 or 3 blankets will really make this class feel like a sweet mini vacation. Props Needed: A chair and two blankets.
Practice Focus: Stress Reduction
1-2 5 Jason Crandell
Experience how to balance the fire element in your body in the height of the hot season. Open and tonify samana vayu, the vital "breath" of your upper abdomen. Practice includes forward bends, supported poses and pranayama, in order to cool and rejuvenate your abdominal "fire". A great sequence for the summer or at any time to reduce heat in your body. Props Needed: A block, blanket, bolster and a strap.
Practice Focus: Seasonal
1-2 20 Tias Little
Take 15 minutes out of your day to restore, move thoughtfully, and support yourself. Mantras like "I am honest and vulnerable" will be attached to long, opening postures creating a calm and refreshed mindset. Begin in supported versions of downward facing dog, a standing forward fold and a back bend using your blocks. Then fold forward over the props to slowly stretch your legs and back. Finish with a supported supta baddha konasana. Props Needed: A bolster, a blanket and a block.
1-2 15 Kathryn Budig
A sweet restorative practice to calm anxiety and soothe your nerves. Slow down and find support in supta baddha konasana, a gentle back bend, a mild inversion and a sweet twist. Only four poses allow you to drop deep into your zone. Followed by a supported savasana. A great class to prepare you for sleep or if you are feeling the effects of stress. Props Needed: Two blocks, a strap, a bolster and two blankets.
Practice Focus: Stress Reduction
1-2 30 Annie Carpenter
Begin with a 15 minute meditation, then spend the majority of the practice on your back making slow movements. Focus on ways to bring greater fluidity to your nadis through twists, forward folds and back arches. Learn how the nadis are channels that flow throughout your body and how you can effect these mini rivers by stretching, squeezing, wringing and flushing. Props Needed: A bolster, blanket, block and a strap.
Practice Focus: Twists
2 90 Tias Little
A quick restart button for the active yogi and hyper thinker. Calm your mind with held supported inverted postures, detox twists and a gut release to instill inner harmony. You will land in supportive shoulder stand and give your hips and low back a moment of reprieve. Full five breath cycles will leave you feeling grounded and peaceful. Props Needed: Two blocks and a blanket.
2 20 Chelsey Korus
When your lower back is sensitive and feels vulnerable, sometimes a quick boost to get it back on track is all you need. This practice blends a few active and strengthening poses with more traditional restoratives geared specifically for your lower back. Props Needed: A bolster, a blanket and a hand towel.
Practice Focus: Lower Back
1 10 Amy Ippoliti
Two deep hip opening poses that release your deep outer hip muscles and relieve your lower back. You will feel so much better after this deeply restorative practice. Props Needed: A bolster.
Practice Focus: Hip Opener & Hips
2 10 Annie Carpenter
Lie on your back and experience a gentle practice for those times when your body is all over achey or sore. Sometimes, the best thing to do is move slowly and in a restorative manner that supports your body's natural healing. Enjoy a yogic version of the old adage "walk it off." Props Needed: A bolster.
1 30 Alex van Frank

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