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keeping your head out of your asana since 2009
Episodes
Monday Feb 06, 2017
Friday Feb 03, 2017
Monday Jan 30, 2017
Monday Jan 16, 2017
Thursday May 12, 2016
Thursday 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
Monday Sep 14, 2015
Monday Sep 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!
Thursday Aug 13, 2015
Thursday Oct 30, 2014
Thursday Oct 30, 2014
plenty of power, with a focus on opening up for ease. bring your mat and get ready to sweat, three dog style.
Tuesday Feb 25, 2014
Tuesday Feb 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
Saturday Feb 15, 2014
Saturday Feb 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.