Three Dog Yoga Practice Podcast

30-Minute Fire Flow

yep, this one's just a plain and simple, but not easy, chance to get on the mat and get moving.

key practices include: a lot of salutations. and feeling really good after.

No Dogs Allowed ... 25 Minutes

for all the days you need to give your hands, arms, shoulders, or wrists a rest...no arms overhead, no plank, no chaturanga. but you'll get your flow on!

Feel Good Twists + Sidebends ... 30 Minutes

yep, you know your yoga teacher LOVES twists and sidebands. and honestly, if you're not practicing yoga you're probably not getting a lot of them in your day...so now's a good time.

plus, if you've got a tennis backhand, a golf swing, yard work, or grocery hauling in your life, having a good twisting practice will go a long way toward making you more efficient at all the things.

key practices: standing half-lift twists, crescent twists, bow pulls, seated straddle side bends.

27 Salutations + Some Unusual Suspects ... 60 Minutes

our NYD 108 is just three weeks away. get your asana ready with these training sessions that will build your base of endurance and focus.

this episode features 27 salutations separated into groups of 9, with breaks in between to explore postures that aren't usually on the menu.

 

key practices include: salutations, duh. flipped dog, side plank, upright lunge, crow, nerdy half-moon.

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.