Three Dog Yoga Practice Podcast

Basics of Balance ... 60 Minutes

balance practice comes in a wide array of forms: balancing your breathing, balancing the movements of your spine, balancing strength and flexibility, balancing on two feet as you move your body into (and out of) asanas, and the more traditional balancing on one foot variety.

you'll get all of those here.

key practices: neck and shoulder release, deconstructed salutations, re-constructed salutations, lunges, standing leg raises, backbends, downward facing savasana, floor stretching, and real Savasana.

Creative Hip + Shoulder Openers ... 30 Minutes

yeah, there are some unusual suspects in here...but mostly it's your standard flow that's going to give you everything you need: breathing, spinal mobility, balance, hip opening, and postural realignment.

but yeah, those hip openers get a little weird

key practices include: cat/cow, lunges, pyramids, twists, salutations, tree pose, shoulder openers, tree, and bridge postures.

Calming Flow for Busy Times ... 30 Minutes

grab a block and get on down to your mat. we're about to shift your energy.

key practices include: hips on a block, hands-free vinyasa for about 30 minutes, steadily flowing salutations, and floor stretching.

Going Light on Hands, Wrists, and Shoulders ... 30 Minutes

get your flow going, but take it easy on your upper body. 

there are a few vinyasa series in this one, but we warm up to it...and give alternatives for the traditional chaturanga/updog.

key practices include: core strengthening, spinal mobility, vinyasa, airplane (think locust in the air), and a finishing backbend of your choice. 

 

POWER 60: Being in the Moment

nothing fancy, nothing dramatic. this one’s powerful because it keeps you focused on the moment.

we really dial into the rhythm of vinyasa…by, you guessed it, focusing on the breath. and of course, due to caffeine consumption on the teacher’s part, there are some side trips into prog rock, snakes, and contortionism…

 

key practices include: hip openers, salutations, extended balance sequence, backbends, and revolving deer pose.

Peaceful, Easy Flow ... 60 Minutes

this one starts slow, stays slow, and gets the job done.

key practices include: twists, sidebands, gentle salutations and lunges, eagle variations, kneeling hip openers, reclined back bends, and physiological sighs. 

Focused Flow, Steady Balance ... 30 Minutes

welcome to our December deep dive: peace.

this month, the flow will be focused, balances will be simple and long-held, and restorative postures are being served for dessert.

enjoy!

Get It Done, but Make It Smooth ... 25 Minutes

one breath, one pose. keep it simple. do it well.

key practices: vinyasa through all the basic postures and ranges of motion, with a choose-your-own finishing backbend, and relaxation. 

Get Back in the Groove ... 60 Minutes

need to work out the kinks and get your groove back...this one's for you.

key practices: a solid pre-flow stretch session, moderately paced flow, mobility work, and a long, relaxing floor series before Savasana.

POWER 30: Upcycle your Basics

the key to making yoga work for you...is to keep working your yoga. even the most basic stuff...ok, especially the most basic stuff.

key practices include: plank, down dog, half lift, sun a, crescent lunge, warrior 2, eagle, pyramid, and bridge/wheel.