Three Dog Yoga Practice Podcast

Flow 30: Focus, Strength, and Balance

the up-to-tempo lunge sequences in this one keep your mind on your mobility...and the drama off your mind. it's an energizing, focusing practice to leave you feeling focused, centered, and refreshed.

FLOW 30: Mobilize + Energize

this one's short, sweet, and gets in a little bit of everything.

FLOW 30: Ease Into It

this one moves back and forth between restful stretching and strong vinyasa to leave you feeling calm and energized. enjoy!

FLOW 30: Mood Enhancers

this one gets you moving and keeps you moving...with a light touch...you'll move through all the basics, connect with your breath, and step off your mat feeling, well, elevated.

FLOW 30: Hands (Almost) Free Flow

this one's super light on the hands. it has about two down dogs, each held for about half a breath, but you could skip those if you want.

no hands + knees, no updog, no plank, no chaturanga, no wheel...but it's still a strong flow.

how's that possible? press play and find out!

FLOW 30: Side Stretches for a Sunnier Mood

this all-levels, full-body flow keys in on lengthening your side body -- from your IT band, to your neck...you might even find the corners of your mouth lifting, too.

FLOW 30: Wake Up + Go

whether you're just getting up or in need of a mid-afternoon wake up call, this one will get you moving in all the right places. you'll flow through Cat/Cow, Sun Salutations, Lunges, Warrior Salutations, and finish with an energizing stretch...all in just under 30 minutes! done and done!

FLOW 30: Mobilize Your Body, Quiet Your Mind

this one gets everything moving...in some non-traditional ways. starting with a little seated foot-massage and working through steady flow to a finish with some energizing hip openers, and of course, Savasana. enjoy!

ESSENTIALS are our 30-minute FLOW classes with everything you need for a full practice in half an hour.

ESSENTIALS 30: Abs, Abs, Abs.

this one works the front (upper and lower), back, and sides of the core with a quick - but effective - flow. bookmark it and come back often to tone, strengthen, and stabilize

ESSENTIALS are our 30-minute FLOW classes with everything you need for a full practice in half an hour. Morning ESSENTIALS classes focus on invigorating vinyasa, while evening sessions feature restorative stretching for a good night's sleep.

ESSENTIALS 30: Salutations Straight Up

this is one to get you going. it starts with a focus in on steady ujjayi breathing and some opening stretches...then the salutations get rolling and keep rolling. keep it in your back pocket for when you want a quick energy boost or mental reset!