Welcome to Yoga Live

Be The Bridge — Get out all your yoga props (we’ll probably use them) and join Noah in this backbend class dedicated to building and refining Setubandha (Bridge Pose) in the cycle of Sarvangasana (Shoulder Stand/All Limbs Pose). Begin seated in Virasana (Heroes Pose) to stretch your quads and listen to a brief story from the epic Ramayana and consider the symbolism/metaphors, then open your chest and shoulders and practice Sarvangasana at the wall, and a progression of bridge pose variations with prop drills to work step by step towards the ‘full’ pose. Expect plenty of heart opening, hamstring strengthening, inversion time and tinkering with props. To be the bridge is to create/strengthen meaningful connections/bridges between now and then (time), here and there (place), this and that (identity). Props: mat (thin extra mat optional), 3+ blankets, wall, strap, block, sliders, chair. Read more

Project Warrior III — If you are feeling strong and integrated, or if you WANT to feel strong and integrated, this class is for you! Begin seated and activate your deep core muscles (pelvic floor aka Mula-Bandha & transverse abdominus aka Uddiyana-Bandha) and practice a breath based centering. Then lie down to stretch your legs, strengthen your core and your shoulders in supine, then flip to prone to activate your posterior chain (back body) and MORE shoulder strengtheners (i’s, T’s, Y’s & I’s). Next, stand on one leg to activate your outer hip stabilizers (glutes) and practice a progression of Virabhadrasana III (Warrior III) variations and prop strategies to come into the pose from low_to_high (Uttanasana to Vira III) and high_to_low (Tadasana to Vira III). This no-fluff sequence will leave you with trembling muscles and feeling way more connected to your strength and better able to hold your world together (loka samgraha - as Krishna says in the Bhagavad-Gita) in these uncertain times. Props: mat, blanket, 2 blocks, strap. Read more

Triangles, Triangles, Triangles — Join Noah in embodied process of deep inquiry and exploration of Utthita Trikonasana (Extended Triangle Pose) and related joint positions, shapes and muscular actions. We tend to take familiar poses for granted, and this class invites you to bring ALL your knowledge and experience of this pose AND a beginners mind; because there is always more to learn and experience. After a seated centering, lie down and open your legs in hips in Supta Padangusthasana (Supine Hand on Big Toe Pose) variations and apply those skills directly to Trikonasana. From there the exploration of Trikonasana continues as you practice the standing pose in a variety of ways with and without props, and practice the joint positions/shape and transitional movements in different relationships to gravity (supine, prone) to illumine every aspect of this iconic pose. Your whole body, mind/awareness and brain will be exercised and invigorated. Props: mat, wall, strap, 2 blankets, 2 blocks. Read more

Lightning in a Bottle — Join Noah and Madeleine and listen to the story of Dadhici, the ancient yogi, who’s bones were the source of the weapons of the gods in their need to confront the pathogen/predator serpentine Vrtra. Dadhici's spine IS the lightning in a bottle, the vajra (thunder/lighning bolt) that becomes the great resource of warrior chieftain Indra. Then move your bones and bend your spine in every direction in a sequence of sun salutations, backbends, side bends, twists and forward bends, with an emphasis on Vajrasana (Thunderbolt Pose) and Laghu Vajrasana (Little Thunderbolt Pose). Props: mat, blanket, bolster. Read more

Side Plank Flow — Practice a progression of Vasisthasana (Vasistha’s Pose, aka Side Plank) variations in a breath based dynamic vinyasa class. Ease in with a few stretching poses, establish rhythmic breathing in seated Ujayii Pranayama (Victorious Breath), pair breath and movement and build heat in Surya Namaskar A & B (Sun Salutations), and layer in single leg balancing poses to slow the tempo and maintain focus, with linked standing poses, and LOTS of shoulder and core strengthening opportunities in plank and side plank variations. This vinyasa practice includes alignment instructions with a constant emphasis on breath and uses repetition to build bigger and bigger waves of linked poses. Take it at your own pace; it may get a little messy and wild, so have a towel nearby and rest when you need to. Props: mat, towel. Read more

Deep Rest — Gather your blankets, keep your socks and sweater on, occupy the children elsewhere (and close your door) and carve out an hour of you-time to slow down and rest deeply. Begin with a luxuriously long supported Savasana (Corpse Pose) and guided Yoga Nidra (Relaxation), carry your calm state into a seated meditation, stretch your legs and spine in a slow flow of standing forward folds, and end standing tall and strong in a serene Tadasana (Mountain Pose). This practice will soothe your adrenals and calm your sympathetic nervous system and invite the relaxation response of your parasympathetic nervous system. Props: blankets, bolster, mat, quiet space. Read more

Project Up Dog — This backbend focused class takes up the familiar pose of Urdhva Mukha Svanasana (Upward Facing Dog) to bring renewed awareness and deepening action to a pose that is often practiced, certainly in Vinyasa Yoga, but does not often have the spotlight of the starring role. Begin with a seated centering, then gently mobilize your spine with side bends and twists, and practice a progression of Up Dog related backbends (standing, supine, prone), muscular activation drills, and creative use of props; all conspiring to cultivate a deeper sense of harmonic alignment in your pose. Expect plenty of shoulder strengthening (latissimus dorsi) and opening, core engagement, hip flexor stretches, and posterior chain (hamstrings, glutes, spinal extensors) strengthening. Props: mat, blanket, 2 or more blocks, strap, chair, sliders. Read more

Fly Bakasana, Fly! — Activate and strengthen your core (anterior chain) in this Bakasana (Crane/Crow Pose) arm balance class. Madeleine makes a cameo appearance for centering and to demonstrate a core activation partner drill (remember Weeble Wobbles?). Practice and imprint the shape of Bakasana in lots of different relationships to gravity as you strengthen your hip flexors, abdominal muscles, and shoulders/arms/wrists. Expect some good ol’ fashioned rolling around on the floor, as well as Sirsasana I & II (Headstand, Tripod Headstand)) and a progression of Bakasana shapes and skills and transitions, from introductory versions with props, to Eka Pada Bakasana I (One Leg Crane/Crow), and optional headstand transitions. If arm balances are your jam, OR if they are your nemesis but you want to like them, this class is for you. Options are given for all levels of arm balancers. Props: mat, blanket, 2 blocks, sliders, 2 blankets or bolster, gravity. Read more

Warrior One Tune-Up — Join Noah and bring deep inquiry to your Virabhadrasana I (Warrior One Pose) in this strong work in fundamental poses class. Expect plenty of repetition of Virabhadrasana I variations, muscular activation drills, prop work and focused step-by-step instructions to shine the light on every aspect of the pose. Begin seated in Virasana (Heroes Pose) for meditative centering, warm up with a few Surya Namaskar (Sun Salutations) and get to work with variations of Utkatasana (Fierce Pose, aka Chair Pose) and many glorious wonderful FUN Virabhadrasana Ones. Your legs and hips will get a fierce workout, your quads will be quivering, your ankles and feet will be open and your spirit will be fortified. Props: mat, blanket, wall, 2 blocks. Read more

Mother’s Day Edition — Practice this hip opening class with Noah and Madeleine, and special guest Tracy at the end, in honor of Mother’s Day. Begin with a seated centering and breath practice to experience the breath as the mantra UMA (Uma is name of the Goddess as young mother, aka Parvati, the mother of Ganesha and Skanda). Then move with your breath in sun salutations with interwoven hip opening poses Virasana (Hero’s Pose), Baddha Konasana (Bound Angle Pose), Gomukhasana (Cow/Mother/Unviverse Face Pose), Agni Stambasana (Fire Log Pose) and work towards Eka Pada Sirsasana (One Leg Behind Head Pose). Whether you are practicing by yourself, or with family/community, this class invites you to connect with the life giving energies and archetypes of Mother. Props: mat, blanket, block. Read more

Headstand Drop Over — Activate and embody courage in this progressive intermediate level heart-opening backbend and inversion practice. Begin seated with the practice of Abhaya-Mudra (Gesture of Fearlessness) and ease into heart openers and hip flexor stretches with supported backbends. Build heat as you activate your hip and core muscles with props in sun salutations and Sirsasana I (Headstand). Put it all together in backbends poses Urdhva Dhanurasana (Upward Bow Pose) and Dwi Pada Viparita Dandasana (Two-Limb Inverted Staff) and a culminating progression of Headstand Drop Overs. Props: mat, blanket, 2 blocks, strap, yoga chair, platform (couch or bed), courage. Read more

Yogi’s Chill-Out Session — This class invites you into a deepening state of receptivity, gratitude for embodiment, and restful equanimity. Begin by lying down for relaxation and supine Pranayama (breath awareness), then gently open your hips and spine in a slow flow, and rest deeply in yogi’s recliner poses of Supta Baddhakonasana (Reclined Bound Angle Pose) and Supta Sukhasana and Supta Padmasana (Reclined Easy Pose, Reclined Lotus Pose). End your practice with a seated meditation. Your entire being will thank you for this practice, and so will the people around you as you bring your calm presence off the mat and into the activities of your life. Props: mat, 3+ blankets or Bolster, 2 blocks, strap, cloth to cover your eyes. Read more

Project Dropback — Join Noah on this step-by-step backbend journey to(wards) dropping back from Tadasana (Mountain Pose) to Urdhva Dhaunurasana (Upward Bow Pose, aka Full Wheel). While this is very much a focused backbend practice, plenty of stages, options and explanations are given to empower you to work within your healthy boundaries and journey at your pace. Begin with a seated centering, mobilize your thoracic spine with lateral flexion (side bending) and rotation (twisting), stretch your hip flexors with variations of Anjaneyasa (Low Lunge), and strengthen your back muscles (erector spinae) with variations of Salabasana (Locust Pose). Use a chair as a backbend prop for more heart openers, then progress kneeling backbends Virasana (Heroes Pose) and Kapotasana (Pigeon Pose) to leverage the skills for standing dropbacks. Even learn to use the wall and high heels for your backbends too! Props: mat, wall, block, blankets and/or bolster, chair, strap. Read more

Visvamitra’s Pose — Join Noah for this strength n’ stability approach to the stretchy peak pose of Vismatrasana (literally ‘Friend of the Universe Pose’ - a pose named after the sage Visvamitra). Begin with a seated centering and activate mula-bandha and uddiyana-bandha (deep core; root-lock, navel-lock), then progressively activate your hip and pelvic muscles to create 360 degree stabilization and support in bridge pose, and light a fire in your shoulders in variations of one arm plank pose. Apply all the lessons into standing poses and Visvamitrasana regressions (less difficult) and culminating progressions (more difficult). Props: mat, blanket, sliders, strap, 2 blocks, tensile strength. Read more

Half Moon Reflections — This step-by-step no-fluff class is all about the standing balancing pose Ardha Chandrasana (Half Moon Pose): Begin with a meditative centering, ease into opening your hips with a supine leg stretch, then progressively use the wall and props in creative ways to create Ardha Chandrasana (again and again) + related poses and key actions. This mindful practice invites a calm and reflective state of mind, even as your gluteal muscles activate and strengthen. Your glutes will thank you #omg (oh my glutes)! Props: blanket, mat, 2 blocks, wall, strap. Read more

Yoga of Play — Yoga can be hard work, and yoga can be play. Join Noah, 11yo Madeleine and 8yo Oliver for this playful hard work class of hamstring stretches, sun salutations, linked standing poses, balancing poses, handstands, jumpings, falling and laughing. Expect some delightful toe drills (that may cramp your feet) and learn to balance a soft block on your foot as you revolve yourself underneath the block. This class is for children of all ages, or anyone who has ever been a child. Come ready to work and play hard and bring a sense of humor to your practice. Props: mat, strap, soft block, wall, bolster, optional children, laughter. Read more

How To Train Your Dragon(fly) — This Fearless Friday peak-pose class will activate your external hip rotators in a BIG way as Noah guides you through a step by step journey to Dragonfly/Grasshopper Pose (Maksikanagasana I). Begin with a seated centering to engage your heart, open your hips in progressive stages of Bound Angle Pose (Baddha Konasana) and dynamically strengthen your shoulders in Sun Salutation variations (Surya Namaskar A & B). Fire up your core as you twist for Side Crow (Parsva Bakasana), open those hips even further, then practice a standing entry and a seated entry into Dragonfly Pose. Props: mat, 2 blankets, 2 blocks, and a sense of adventure. Read more

S L O W - D O W N & Upside-Down — Give yourself the gift of being less busy in this contemplative practice of supported forward folds and inversions. Sink beneath the superficial ripples and drift in the deeper currents of meditative awareness in a slow flow, then practice longer durations of supported forward folds (Uttanasana), down dog (Adho Mukha Svanasana) and wide leg forward fold (Prasarita Padottanasana). Culminate in the enstasy of legs-up-the-wall (Viparita Karani) and chair shoulderstand (Sarvangasana), and be nourished in tranquility. Props: 2 mats, 2 blocks, 3+ blankets (or bolster), wall. Read more

Dancer’s Pose — Join Noah on this Earth Day (April 22nd) peak-pose backbend practice to Natarajasana (Dancer’s Pose): Begin with a seated centering and brief exploration of the iconic symbolism and mythology of Shiva Nataraja and awaken your creativity and imagination. Then floss your shoulders and practice variations of Downward Facing Dog (Adhomukha Svanasana) and other shoulder mobilizers. Stretch/lengthen your quadriceps and hip flexors, and strengthen/shorten your hip extensors (hamstrings, gluteus maximus) and knee flexors (gastrocnemius). Culminate with progressive repetitions of the single leg balance backbend Natarajasana. Your front body (anterior chain) will feel deliciously open and your back body (posterior chain) will feel very strong (cramping hamstrings and calves?) as YOU become the Dancer. Props: mat, 3 blocks, strap, blanket, wall. Read more

Ride Your Peacock — After a seated centering and deep core activation (Mula-bandha, Uddiyana-bandha), warm up with three different versions of plank—low plank (Chaturanga Dandasana)—up dog (Urdhva Mukha Svanasana)—low plank—plank—down dog (Adho Mukha Svanasana). Then up the ante for your CORE and shoulder stabilization with plank sliding drills, activate your hip muscles with variations of bridge pose (Setubandha Sarvangasana), and backbend in headstand (Sirsdasana I). Stretch and stabilize your shoulders further and culminate in variations of forearm balance (Pincha Mayurasana). Expect to work hard, strengthen your CORE and stabilize + mobilize your shoulders and hips, and spend some time upside down in inversions. Props: mat, blanket, sliders, strap, 2 blocks, chair, wall. Read more

Sidebody S T R E T C H — Open up your side body (lateral chain) with this class of side bending, spinal rotation and strong hip/leg work. After a brief centering, practice a seated sequence of side bends and twists, then stand up and it quickly becomes clear that all roads lead to Extended Side Angle Pose (Utthita Parsvakonasana), and all other poses are in supporting roles to this quintessential standing pose. Expect step-by-step sequencing, clear instructions, and strong work in FUNdamental poses and a full body stretch. You may even be taller after this class than before. Prop list: mat, blanket, 2 blocks. Read more

Crocodiles Climb Walls — If you, like us, are literally (or metaphorically) climbing the walls during this lock down, then let’s climb them together! Awaken your imagination as you listen to story about a crocodile goddess (Akhilandeshvari), then warm up in sun salutations, practice crocodile pose (Nakrasana) and lots of planking. Along the way, take a rock n’ roll boat ride (Navasana), and then climb the walls in many handstand variations and skills. Come to ready to play, work hard, get a little silly and have fun. This class will strengthen your core and shoulders and uplift your spirit. Props: mat, wall, blanket, foam block, bolster, children (optional). Read more

Fly Your Pigeon — Begin with a meditative centering to invoke your courageous heart, then warm up with “normal” sun salutations and progress to “slippery” sun salutations. Open your hips progressively in figure 4 shapes, cultivate balance in single leg standing poses, activate your CORE, and train your pigeon to FLY! Bring your courage and be ready to work hard in a playfully serious way. Props: mat, sliders, block, towel. Read more

Join Noah (and Madeleine) and listen to a brief Mahabharata story about the heroine Shakuntala who speaks truth to power as she lectures a king about virtue. Then expand your breath and mobilize your spine and hips in a slow-flow of cat/cow, standing forward folds and single leg pigeon. Open your chest and restore deeply in a delicious supported bridge pose (Setubandha Sarvangasana), invert with your legs up the wall (Viparita Karanai), and end with a short meditation and blessing. Your body and spirit will thank YOU for this Thankful Thursday practice. Read more