MEDITATION: 5 minutes

a simple seated meditation anyone can do, anywhere. grab a mat, cushion, or chair and get a few minutes of freedom. 

SIDE BENDS (20 minutes)

this one's a strong flow focused on opening up your side channels with lateral movement, twists and backbends.

SIMPLE FLOW (20 minutes)

we start this one slow, focus on moving with your breath, and end up with an all-over feel good flow. grab your mat and get to it!

MEDITATION: 5-minutes

learn (or relearn) the basics of awareness meditation with this 5-minute session. we'll talk through seated posture and then give you a little space to breathe...give it a try and see how simple it is to make some room for yourself. 

BACK IN ACTION (60-minutes)

this one's all about taking care of your spine. full of twists, side bends and back bends...a great antidote to sitting at a desk, in a car or on an airplane.

this podcast was recorded live in-studio on May 2, 2018.

MAY DAY (60 minutes)

so...this one got a little loose  (complete with Land Before Time trivia for the 90s kid in all of us), but we got it back.

this class follows our traditional flow and standing sequence, with a non-traditional series of floor postures focused on hip opening, great for loosening up runners, cyclists, desk jockeys and just about every body.

this podcast was recorded live in-studio on May 1, 2018.

60 minute THE OIL CAN

our TIN MAN'S OIL CAN is a flowing practice that moves each joint through a healthy, fluid range of motion. this one gets you moving and keeps you moving...great for early morning or any time you want to get unstuck. this podcast was recorded live in-studio on April 9, 2018.

60 minute BLANKETS + BACKBENDS

grab a blanket...or a beach towel...for this one. no blanket, no problem...modify as you like. this class was taped live in the three dog yoga studio in Santa Rosa, CA on april 14, 2018.

60 minute TWISTS + SIDEBENDS

a great flow to start the day. strong and light vinyasa early on, followed by a focus on rotation and lateral extension, as well as hip openers and relaxation. this podcast was recorded live in the studio on march 7, 2018.

20 minute GROUNDING FLOW

no mat necessary for this one...the focus here is on getting grounded, centered and breathing. it's got a lot of spinal flow, hip opening and twisting to ease stiff, sore muscles. enjoy and be safe, y'all!