podcast: ON THE ROAD

May 12, 2016

we've all been there. stuck in a hotel room with no yoga class in sight. you'd do a podcast, but with no mat, the hotel carpet makes downward facing dog downright difficult...and forget stepping into warrior 1...let alone getting up into wheel. but before you hit the minibar and channel surf, check this out. our "no-mat, no-time" on the road session. all the yoga you can do with just your self...and maybe a towel, since that carpet isn't looking so great to your face. this session stays away from anything that might be slippery...providing a light vinyasa, with arm work, leg work, core work and floor stretching. if you have extra time, repeat some segments...or add poses that work for your particular setup. no speakers, no headphones: no problem. here's the set list. take 3-8 breaths on each side in all the poses, complete the repetitions listed for the flows...or create your own pacing and rhythm. happy trails...

  • child's pose
  • cat/cow - 5-8 reps
  • quadruped plank (from hands and knees, press into your feet and lift knees) - 3-5 breaths
  • high plank - 3-5 breaths;
  • high-to-low plank - 3 sets of 5 reps (option: one-leg planks on sets 2+3)
  • high plank hold with alternating knee-to-elbow - 3 reps
  • child's pose
  • ragdoll - 5-8 breaths (option for chest expansion stretch, hands linked behind back)
  • standing half series (mountain pose, fold forward, halfway lift, fold forward) - 3 reps
  • utkatasana - 3-8 breaths
  • utkatasana pulses (half squats) - 5-8 reps
  • utkatasana to mountain pose (full squats) - 5-8 reps
  • flowing/alternating utkatasana twists - 3-5 reps
  • utkatasana twist and hold - 3-8 breaths on each side, fold forward between sides
  • eagle -3-8 breaths
  • dancer - 3-8 breaths
  • tree - 3-8 breaths
  • mountain pose, fold forward, halfway lift, step right foot back to low lunge
    • bend and straighten back knee - 3 reps
    • bend and straighten front knee - 3 reps
    • step back to halfway lift, repeat on left side, step back to halfway lift
  • step back to high plank hold - 5-8 breaths
  • lower all the way to floor
  • locust - 3-8 breaths
  • bow - 3-8 breaths
  • press to hands and knees
  • boat - 3-8 breaths
  • low boat - 3-8 breaths
  • knees to chest and rock side to side
  • legs straight up/upper body crunches - 8 reps
  • bicycle twists - 8 reps
  • knees to chest - belly twisting pose - 5 reps
  • reclined pigeon- 5-8 breaths
  • reclined hamstring stretch - 5-8 breaths
  • reclined twist - 5-8 breaths
  • happy baby - 3-8 breaths
  • savasana

podcast: SLOW, SLOW FLOW

September 14, 2015

our SLOW FLOW class at it's most gentle and basic. perfect for your first time or those days you want to slow down to catch up!



August 13, 2015

our basic FLOW sequence. breathe. bend. balance. be.


podcast: balance of power

October 30, 2014

 plenty of power, with a focus on opening up for ease. bring your mat and get ready to sweat, three dog style. 


podcast: the morning after.

February 25, 2014

so, this morning we had (more than) a few handstanders coming in feeling sore from the day before...and (more than a few) wine lovers coming in feeling pickled from the night before.

we took care of everyone with a strong, balanced flow and nice long pigeon series. we think you'll love it whether or not you had a rough yesterday!

podcast recorded in the 6:30 a.m. class on 02.25.14


podcast: by the book 2

February 15, 2014

here's a 60-minute FLOW classe, based on the sequence our teacher trainees are learning to teach to beginning students. well balanced strength, stretching and savasana.


podcast: by the book

February 13, 2014

this podcast follows the one-hour sequence our teacher trainees learn to teach in our teacher training program. it's textbook strength, stretch, sweat and serenity. enjoy!

interested in learning more about our teacher training program? check out the 2014 schedule.

podcast recorded at 6:30 a.m. on 02.13.14.


podcast: 50 shades of asana.

February 4, 2014

join our 6:30 a.m. benders on a 60-minute journey through the twisted world of binding.
binds (known as baddhas in sanskrit) are like the hood ornaments of strong poses. they're a finishing touch that can be really fun and cool. a bind is when you lace your hands together or catch your foot with your hand. (we took some liberties with that definition to get to 50 binds, but you'll forgive us.)
the most important thing to remember about binding is to keep breathing, only go to your personal edge and keep the integrity in the rest of your posture.
have a blast!


podcasts: bound up and inside out.

February 4, 2014

this week's podcasts offer some new tricks and techniques…try 'em out and let us know what you think.

in 50 shades, our 6:30 a.m. benders play with binding. we bound up almost every pose, exploring shoulder mobility, chest opening and more. a couple of notes:

-it's good to have a towel or a strap for these. you can use these to get your shoulders open even if your hands don't clasp together.

- also, know that binding is all about opening your shoulders…when you feel like you're struggling or creating more tension, stop. keep your intention in mind and work your binds to a healthy edge.

- as you'll hear in these podcasts, it's more important to keep the integrity of your posture than to get your hands clasped together.

work all your postures with intention from the ground up…once the posture is good and your body is ready, the bind will be easy and fun!

in bottoms up and hearts open, our 5:45 p.m. monday maniacs get some back bending tips and tools. we cover some basic techniques for flipped dog, camel and wheel.

hit play on this one and we'll get your heart open with no low back strain or pains in the neck (except for the teacher's third grade sense of humor).