Welcome to Yoga Live

2025-05-16 Shoulder the Load – This shoulder-focused class unpacks the anatomy and explores the movements of the shoulder girdle in sun salutations, activates and strengthens the rotator cuff muscles in forearm balance progressions, aligns and stabilizes the shoulders to carry the load of Chaturanga Dandsasana. Come ready to learn, experience, and strengthen your shoulders. Props: mat, block, strap, wall. Read more

2025-05-15 Strong Knees #legday – This leg-focused class connects hip_to_foot to align and stabilize your knees (patella-femoral joint and tibial-femoral joint), strengthen your quadriceps, and will increase your knowledge and motor skills to align your legs. Props: mat, sliders. Read more

2025-05-14 Hip Strong – Building on our pelvis focused class, this hip (coxal joint) class practices the 6 movements that occur at this ball and socket joint, activates the muscles 360 degrees around this region, with a particular focus on strengthening the hip adductor and abductor muscles in seated poses, sun salutation poses, and variations of side lying (Anantasana) and side plank (Vasishtasana). Props: mat, block, strap. Read more

2025-05-13 Stable Pelvis – This pelvic (sacro-iliac joint) self-care class follows a rehab protocol of (1) gentle stretching/mobilization (2) facilitation of pelvic and lumbar stabilizing muscles (3) and strengthening progressions. Whether you have pelvic instability, or for regular/occasional self-care, this class will help release tension and increase stability in your pelvis, spine, and hips. Props: mat, strap, 2 blankets, 2 blocks. Read more

2025-05-12 Spine Power – This class focus on and explores the alignment and movements of the spine; fine neutral/natural curves of the spine in poses with that alignment, explore flexion and extension (sagittal plane) movements of Surya Namaskara A and B, feel how each region of the spine twists/rotates a different amount, and combine multiple spinal movements in seated forward folds. Props: mat, chair. Read more

2025-05-08 Contractions, Load, Chains – Explore types of muscular contractions (isometric, concentric, eccentric), load dynamics (intrinsic, extrinsic), and open and closed kinetic chains in this practice of Surya Namaskar A and B sequences, variations, related poses and drills. Props: mat, bolster and/or blanket(s), sliders. Read more

2025-04-09 Jumpings — This Vinyasa Strong practice incorporates plyometric movements (aka jumpings) and other variations, for both your lower body and upper body, into familiar vinyasa sequencing, including progressions of Chaturanga Dandasana pushups and hops (Nakrasana), Utkatasana jumps (squat jumps) in Surya Namaskar B, and standing jumps to/from Tadasana to a wide stance (Utthita Hasta Padasana). Plyometrics are exercises that involve explosive movements like jumping and bounding. They are essential for building speed, coordination and power. Plyometrics improve the function of muscles (especially the fast twitch fibers), fascia and the nervous system, all of which are crucial for maintaining agility and mobility as we age. Props: mat, 2 blocks Read more

2025-04-08 Strengthening Slow Flow — Ease into your breath and body, activate your shoulders and core, flow through a moving meditation of familiar sun salutations (Surya Namaskar A and B), then mix it up with explorations of plank variations; one-arm planks, plank sliders (s-l-o-w-l-y slide from plank to prone) with STRONG CORE. Add standing poses into the mix, strengthen your back body to balance out front and back, turn yourself upside down (Sirsasana, Viparita Karani), and rest deeply. Use this practice anytime you want to move at a moderate to slow pace, get into a flow state, AND spotlight your shoulders and core for focused strengthening. Props: mat, sliders, 2 blocks. Read more

2025-04-04 Explore, Play, Stabilize — Explore variations and progressions of familiar vinyasa krama (Surya Namaskar A and B), as that is how we continue to grow and learn. Come ready to challenge and progress your Chaturanga Dandasanas (4 Limb Staff Pose) as you explore single leg variations of poses, hopping transitions, and handstand moments. Make firm, hold fast, and stabilize (all meaning of “dharma”) as you increase asymmetrical forces and get VINYASA STRONG! Props: mat, strap, 2 blocks, optional wall. Read more

2025-04-03 Savor Deeply — This moderately paced practice invites you to savor deeply the taste/experience (rasa) of each breath, each movement, each pose. Come ready for strong and deep work in Chaturanga Dandasana, hip opening AND hip strengthening, moments of arm balancing and cool down inversions — but without urgency or hurry, with many reminders to savor each moment and explore each shape. Each pose is a vessel, a cup, to fill with awareness, with breath, with feeling. Props: mat, 2 blocks, blanket. Read more

2025-04-02 Eye of the Storm — Find center (bindu) and anchor yourself with dristhi (calm, serene eyes), in awareness of breath (prana), in the deep core engagements (bandha), in this varied tempo vinyasa practice of sun salutations, core and hip strengthening, linked standing poses layered with side plank variations. Props: mat, 2 blocks. Read more

2025-03-27 Active Recovery Slow Flow — Slow things down, deepen and luxuriate in your breath, and explore different transitions into poses in this slow flow Thankful Thursday practice with ZERO CHATURANGAS :) Use this active recovery practice whenever you are tired or fatigued, when you have wrist/elbow/shoulder limitations, or when you just want to switch things up. Ease in with opening poses, practice Nadi Shodana Pranayama, explore supine sun salutation variations, strengthen and open your hips into standing poses and creative transitions, turn yourself upside down (Sirsasana, Halasana?Sarvangasana), then rest deeply. Props: mat, 1 or 2 blocks. Read more

2025-03-26 Garland of Sun Salutations (1/4 Mala) — This sun salutation challenge is Inspired by a study in which participants did 24 sun salutations daily, 6 days per week for 12 weeks, concluding that sun salutations are an ideal exercise to keep oneself in optimal fitness. This practice includes 27 total cycles of sun salutations in sets of Surya Namaskar A and B; with some sets representing the “regular/traditional” way, other sets taking liberties with holding a different pose in each cycle for 5 breaths, and some cycles that add in additional poses. Use this practice to assess and increase your strength, focus, and endurance. Props: mat, towel. Read more

2025-03-25 Sahrdaya — To be attuned to your breath, to be deeply and soulfully connected to your heart, is to be sahrdaya (“hrdaya” = heart, “sa” = with). This first-of-the-series Vinyasa Strong practice emphasizes continuous breath awareness and invites you into a progressive moving meditation of sun salutations interwoven with standing poses, core strengthening, and backbendy counter poses. This practice will not only strengthen your body, it will strengthen your connection to your breath and to your heart. Props: mat, 2 blocks. Read more

2025-02-27 “Uncruelty is the Highest Dharma” – This contemplated Thankful Thursday practice weaves mythic story into contemplative meditation, pranayama, forward folds, hip openers and twists. We consider a synopsis of the story “The Drilling Woods,” told at the end of Mahabharata’s Book of the Forest (book 3 of 18), in which Yudhisthira proclaims that choice is the highest manifestation of freedom, and uncruelty is the highest dharma. For to choose to love is to experience loss and grief, but we can choose a goodness that does not add more cruelty to the world. Props: mat, 1 or 2 blankets. Read more

2025-02-26 Into the (Backbend) Forest of Consciousness – This Wednesday Bendsday practice wanders in the forest of backbends in dynamic exploration of mobilization drills and stretchy poses, stabilization drills and strengthening poses, Pincha Mayurasana (Forearm Balance), culminating on the summit of Urdhva Dhanurasana (Upward Bow Pose). Props: 3 blankets, mat, sliders, 2 blocks, strap/band, optional chair. Read more

2025-02-25 Equanimity in Stormy Worlds – The storms and chaos of the world will desiccate us, deplete us, and seek to dictate our experience with its terms. Our task as yogis of empowerment is to nourish ourselves, cultivate equanimity in the eye of the hurricane, be able to move with the storm and not be victimized. Increase your capacity to stand in and withstand the stormy world in this practice of pranayama, slow_to_fast vinyasa, standing pose linkings, and inversions. Challenge your stamina and increase your capacity to be equanimous on and off the mat. Props: mat, wall, 2+ blankets, optional chair for shoulderstand. Read more

2025-02-20 Gravitas – The guru principle, gurutva, is the power of gravitas, of grounded stability, the weightiness of what is important. In the whirlwind of life and in the midst of this stormy world, this practice of supported poses, pranayama, and restorative yoga will help you feel more grounded and stable, nurtured and healed (even a little bit), so that you can re-engage the world and carry on with dharma. Props: mat, 4+ blankets, bolsters, strap, optional sand bag, eye pillow. Read more

2025-02-19 Wild Thing – Strengthen and mobilize in this progressive sequence to Chamatkarasana, aka Wild Thing Pose or “aesthetic rapture.” This soulful exploration of rasa theory interwoven with asana uses a resistance band to strengthen your rotator cuff muscles and glutes, plank and side plank variations to strengthen your core, and plenty of backbendy bridge variations and wheel poses to twist into and turn out of. Props: mat, 2 blankets, resistance band or strap, 2 blocks. Read more

2025-02-18 Endurance – Engage and strengthen your deep core, core, and shoulders (as well as mind and heart) as you explore creative sun salutation variations, progressive plank poses, handstands and challenging sliding drills. Cultivate endurance in the pairs of opposites (the terms of the world) so that you are not oppressed by them, as Krishna advises in the Bhagavadgita, “Physical experiences causing us to feel cold, hot, pleasure, and pain, they are transient, they come and go. Withstand them. The wise person whom they do not oppress, steady in pain and pleasure, is prepared for immortality.” (II.14-15) Props: mat, 2 blankets, sliders. Read more

2025-02-13 Foot Strong – This ankle and foot-focused class brings awareness and appreciation to our distal lower extremities, as well as moan-worthy fatigue/cramping in the muscles and fascia of your lower legs, ankles and feet. We begin with deep core activations and move into a cornucopia of ankle/foot/toe drills and construct DIY wobble boards to get FOOT STRONG. If you have ankles and feet, this class is for you! Props: mat, block, socks, resistance band, strap, washcloth, 2+ blankets. Read more

2025-02-12 Strong Open Heart – This Wednesday Bendsday practice mobilizes your spine, lengthens your front body, and strengthens your back body in supine, prone, standing and kneeling backbends. The practice will leave you feeling strong and open, and be a great antidote to forward bending activities, like working at a desk, shoveling snow, gardening, digging ditches etc… Props: mat, strap, 3+ blankets, 2 blocks. Read more

2025-02-11 Leg Day – Engage your legs in every pose, mindfully and systematically, and strengthen those neuromuscular connections in a mix of dynamic movement, activation drills, and variable actions within isometric holds. While we don’t run through a lot of poses in this class, we certainly invite complexity and deep awareness within each pose, and perhaps some quivering quadriceps and delightful cramping hamstrings :) Props: mat, resistance band, strap, 2 + blankets, optional blocks. Read more

2025-01-23 Integrity Strong – This meditative Thankful Thursday practice of supported forward folds and inversions draws inspiration from the Bhagavadgita, as we contemplate and embody Krishna’s advice to act according to our highest standard, “Whatever the best among us does, the people do; whatever standard is set, the world follows that” (Bhagavadgita III.21). Props: mat, 4 blankets and/or bolsters, 2 blocks, wall, chair (optional). Read more