Three Dog Yoga Practice Podcast

FLOW 60: Tension Relief for Neck and Shoulders

in this episode we start with tension relief for hips, shoulders, neck and upper back.

we pair those with core strengtheners to get you moving well from your center...why? to relieve the load on your neck and shoulders as you flow.

speaking of flow...during the vinyasa, we focus on moving the arms through center, rather than swinging them into position, to achieve a more balanced, stress-free neck and upper back.

all of that said...this is also a really good well-rounded practice that your whole body can feel good about.

Get Lifted ... 60 Minutes

this FLOWTATION class focuses on directing (and redirecting) our attention toward uplifting ourselves through our practice of asana and vinyasa.

your ability to direct and redirect your intention is one key to living your best, happiest life. your yoga mat offers a great place to hone this skill...so grab it  now, roll it out, and let's get lifted!

A Little Bit of Everything in 30

got half an hour? you can have it all.

well, if to you having it all means full-body mobilization, balance practice, moving meditation, deep stretch and quiet relaxation.

When Life Moves Pretty Fast, Slow Down + Do Some Yoga ... 60 Minutes

we're all pretty good at zipping through our days, weeks, and months on autopilot. yoga gives us a chance to slow down, be intentional, and remember what we really want.

so grab a mat and do just a few minutes of this class...then maybe a few more. then a few more. 

pretty soon, your brain and body will feel awake, alive, and at ease in the moment. it's a very good place to be.

Gentle Yoga For Healthy Joints ... 30 Minutes

achy joints? we all get them from time to time. yoga helps.

this gentle flow takes the time to mobilize and stabilize your joints in the proper ratio...to get you moving well and feeling better.

take it at your own pace, breathe, and enjoy!

Calm Anxiety with Meditation + Flow ... 60 Minutes

get ready to treat yourself well for the next hour.

we'll start in any resting pose you like with three forms of breathing that help clear anxiety:

1. Third Eye Gaze -- closing your eyes and setting them to the spot at the very front of your forehead helps bring the mind in, out of overwhelm

2. Somatic-Focused Breathing - in which we feel how the breath moves the body by placing our hands on our centerline.

3. Rhythmic Fingertip Tapping -- moving the fingers on the body in soothing, calming percussive techniques that calm the mind and the psyche.

then, we start moving with releasing stretches, hip-opening vinyasa, and generous feel-good stretching.

Ease Into Flexibilty | 30 Minute Flow

looking to get more flexible? ease into it with these three principles:

// start with a rhythmic warm-up ... moving at a steady, continuous breath pace lets your body know that nothing abrupt is going to happen, so it's safe to let go.

// stay with your stretch for 30-60 seconds ... this is the amount of time it takes for a muscle to start to let go.

// move through both active and passive ranges of motion ... vinyasa yoga is great for this.

Rise Above Your Default ... 60 Minutes

what's the true power of POWER yoga? 

getting outside the box and exploring what's possible...going beyond our default, but without an agenda.

why? defaults and agendas keep us limited ... when we allow curiosity to take the driver's seat, anything is possible.

this class will challenge you to think bigger, ask the important questions, and try new stuff...be prepared to rise to the occasion. you'll be glad you did!

Stress-Free Neck and Shoulders | 60 Minutes

let's be real. most of us could use some tension relief in our neck, shoulders, and upper back. this practice delivers in two ways:

1. Feel-Good Neck and Shoulder Mobilizers ... a few super-simple stretches you can do anywhere, anytime to relieve the tension of being in one position for too long.

2. Postural Strengthening Exercises ... one of the key ways we can overcome neck tension (and the dreaded "tech neck" posture) is to appropriately strengthen the neck and upper back muscles that hold the head up. these often get "locked long" due to weakness and strengthening work really does solve the problem.

plus, you'll get a full-body flow, restorative postures, and relaxation thrown in free of charge!

Feel-Good Strengthening Flow | 60 Minutes

with a focus on front body mobility, core strength, and mental focus, this one's a great go-to when you want all the yoga feels.