Welcome to Yoga Live

Shoulder Love + Some Upside-Down — This Thankful Thursday practice invites you to slow down and cultivate an attitude of gratitude for the gift of YOUR embodiment. Begin seated to get centered, then eat your dessert first by lying down for relaxation and pranayama (breath), give your shoulders some love with stretches and strengtheners, go upside down in three inverted poses, and end with seated meditation. Props: mat, wall, 4 blankets, resistance band, wobble board, yoga chair, extra mat, optional inversion swing. Read more

Appetizer of Shoulder Love  + a Backbend Entree — Join Noah for this Wednesday Bendsday practice of shoulder tune-up/rehab and delicious supported backbends. We begin with seated centering, stand for shoulder range of motion and stabilization work, and progress into supine backbends with props, culminating in a version of Eka Pada Viparita Dandasana (One Leg Inverted Staff Pose) with a chair. Gather your props and there will be stages and options for everyone. Prop List: mat, wall, resistance band, 2 straps, 2 blocks, yoga chair, travel mat, blanket, optional hand weights. Read more

Shoulder Love & Spine Twists — The shoulder love continues in this slow and steady class (more tortoise, less hare), as we layer in core & hips + legs and twist twist twist. Begin with seated centering, then explore shoulder range of motion, strengthen your shoulder stabilizers (Noah’s shoulder rehab), then add in legs and core and journey the twisting turning road to Parivritta Trikonasana (Revolved Triangle Pose). Props: mat, wall, resistance band or strap, sliders. Read more

Shoulder Love & Leg Strength — Join Noah for this moderately paced FUNdamentals practice that will strengthen your shoulders (Noah’s shoulder rehab routine) and invigorate your legs. Begin seated for meditative centering, then stand and use the wall to explore your shoulder range of motion, and create your own resistance for rotator cuff (shoulder stabilizing muscles) strengthening. Load your shoulders in quadruped, move your spine in cat/cow pose, stretch in Balasana (Child’s Pose) and Adho Mukha Svanasana (Downward Facing Dog Pose), then try the 3 minute Plank Challenge (you got this!). Take a wide stance for Prasarita Padottanasana (Wide Leg Forward Fold), align your Virabhadrasana II (Warrior II Pose) and Virabhadrasana I on the sticky mat, then get out your sliders for fun “Slippery Warrior” drills, then cool down and rest in Savasana (Corpse Pose). Props: mat, wall, strap or resistance band, sliders. Read more

Effort, Accomplishment & Grit — Visvamitrasana (Visvamitra’s Pose) is the project for this Fearless Friday class. Dedicated to the sage Visvamitra, whose name means “Friend of the Universe” - which is ironic because he is an irascible task master of great yogic ardor (tapas) and his namesake pose is FIERCE (especially when not holding the top foot). This class will awaken your imagination with yoga story time about this fascinating archetype, and stoke your fire of yogic tapas as you build strength and mobility your legs and hips, and core to accomplish this arm-balance/hip-opener/twist/side-bend-y pose. Props needed: mat, blanket, block, wall, grit. Read more

Mellow Mood — This Thankful Thursday practice invites you to slow down, chill out, and ease into a mellow mood. Let the busyness of the world recede and take refuge in the sanctuary of meditation, breath, and restorative yoga. Begin seated (on props) for meditation, lie supine for a gentle heart opening pose, fold forward in supported Balasana (Child’s Pose) and Uttanasana (Standing Forward Fold), backbend and invert in supported Setubandha Sarvangasana (Bridge Pose), and conclude with seated meditation. In the lyrics of Bob Marley — “Mellow mood has got me, So let the music rock me, ‘Cause I’ve got love darlin’, Love sweet love darlin’” — Props: mat, 4 blankets, bolster, strap. Read more

Plague of Locusts — Join Noah for this Wednesday Bendsday backbendy practice to mobilize your shoulders and spine AND strengthen your shoulders, back and hip muscles. Begin with seated centering, lie down for a few supported supine backbends, alternate between passive and active range of motion in Adho Mukha Svanasana (Downward Facing Dog Pose), and strengthen your shoulders in a quadruped position. As promised, you will practice many variations, a plague if you will (or a swarm if you prefer), of Shalabasana (Locust Pose). Props: mat, 2 blocks, bolster, 2 (or more) blankets. Read more

Bent Strength — Ashtavakrasana (Eight Bends Pose) is our project for this Tensile Strength Tuesday class. Named after the Vedic sage Ashtavakra, we begin with some storytime and supine pranayama, then strengthen core and shoulders in a progressive sequence leading to Ashtavakrasana. Come ready for lots of planks and Chaturanga Dandasana (Four Limb Staff Pose), Navasana (Boat Pose) variations, inner thigh strengthening with a chair, and more fun stuff! Props: mat, 2 blankets, block, chair. Read more

Twisted Yogis —Calling all twisted yogis for this FUNdamentals Monday practice forward folds and twists. Begin seated for meditative centering, stretch your legs and back in standing forward folds, then twist and twist some more it in a progression of chair twists, standing twists, to seated twists. Your spine (and whole being) will be nourished in the wringing and rinsing effects of these poses and actions. Props: mat, chair, block, strap, bolster, blanket. Read more

Fearless Handstands — Calling all courageous handstanders for this skills n’ drills practice of core strengthening, shoulder strengthening, and leg/hip strengthening that will fortify your entire being. Begin with meditative centering, then lie down for core drills, progress into plank variations and handstand drills (with a few headstand and forearm balance drills along the way) and work towards split leg handstand press. Bring your props for this one: mat, wall, chair, exercise ball or sliders, blocks, courageous adventurous spirit. Read more

Relaxation Response — Sometimes relaxation is easier said than done, as we live in a stressful world, in stressful times. Relaxation is another form of engagement, of yoga, and is something we can consciously practice on the mat, and this practice can empower our ability to respond calmly to situations in our lives rather than react to them from a place of stress. Join Noah for this slower-paced meditative practice of supine pranayama breathing, forward folds, twists, and hip opening poses. Props: mat, bolster, 2 or 3 blankets, (optional) 2 straps, and a doorway or yoga rope wall. Read more

Backbend Buffet — If you are sitting much of the day, like we often are in the Mazé household, backbending poses and movements are all the more essential to cultivate and maintain our overall range of motion in the body, to stimulate the mind and nervous system, and to stay supple and open in heart. Join Noah for this interactive Wednesday Bendsday journey to(wards) dropping back from Tadasana (Mountain Pose) to Urdhva Dhanurasana (Upward Bow Pose). Begin in a meditative centering in Virasana (Hero’s Pose), open your shoulders and thoracic/heart with the support of props, lengthen your hip flexors and strengthen your hip extensors as you progress from chair backbends, to kneeling backbends, to standing backbends. Learn creative prop strategies and pose variations designed to empower YOU to optimize your poses and make progress on your backbend journey. Props: mat, blanket, 2 blocks, strap, sliders, yoga chair, wall, high heels. Read more

Jump n’ Slide Yoga — If you’re working on jump-backs and jump-throughs in your yoga practice, this class is for you! Come ready to work and play hard in a dynamic mix of core, shoulder, and arm strengthening and creative use of props. Begin with a meditative seated centering, warm up with sun salutations, progress into jumping back and forward over a blanket hurdle, and get out your sliders for slippery Surya Namaskar. Slow it down for a few ankle and foot stretches and forward folds, then rev it back up with Lolasana (Earring Pose) pickups, practice slide through to sitting, sliding back to plank, and if/when you are ready exchange the slide-throughs for jump-throughs. Props: mat, blanket, sliders/socks, 2 blocks, strap. Read more

Self Generated Heat — Wear layers so that you stay warm for the supine pranayama breathing at the beginning, then shed layers as you generate heat in successive repetitions and variations of Utkatasana (Fierce Pose, aka Chair Pose) and Virabhadrasana I (Warrior 1 Pose), culminating in Surya Namaskara B. Come ready for plenty of strong leg work, as well as shoulder, back and core strengthening, creative use of props, and breath awareness. Props: mat, 2 blankets, chair. Read more

YogaPlay — Join Noah and Madeleine for a playful family yoga class with a dynamic mix of strengthening, mobilizing, balancing, and laughing. Begin seated for meditative centering and hip openers, mobilize your spine with Cat Cow, stabilize your core with leg and arm movements from quadruped, and move through sun salutation variations with plenty of hamstring stretches. Stand up for hip-focused balancing poses, then back to the floor for more hip work, twists, and a few seated-entry arm balances, then rest with your legs up the wall. This class is sure to make you smile and bring some play into your yoga practice. Props: mat, blanket, wall, kids (optional), child-like spirit. Read more

Handstand is the New Down-Dog — GET STRONG in this fun and challenging Fearless Friday flow with many handstand opportunities. Begin seated for centering and breath awareness, and practice Abhaya Mudra (Gesture of Fearlessness) and Varada Mudra (Gesture of Gift Giving). Warm up with a few rounds of Surya Namaskara A and B, balance in Vrkshasana (Tree Pose), then incorporate more standing poses into the flow with Adho Mukha Svanasana (Downward Facing Dog Pose) as the transition and recovery pose. After a brief rest and transition time to move to the wall, swap out Down Dog for Adho Mukha Vrkshasana (Downward Facing Tree Pose, aka Handstand): Practice the same sequence of standing poses again, this time entering each standing pose from Handstand, then exit each standing pose into Handstand (or swap in Down Dog at any point). Please challenge yourself appropriately, rest, stay hydrated, and modify poses whenever you need to. This practice will strengthen you physically, bolster you mentally, and fortify your spirit so that you may courageously navigate the challenges and obstacles on your path. Props: mat, wall, towel. Read more

Sloowww  D o o w n n, Tune In, Twist — With a chair as your partner, this slow n’ steady mindful Thankful Thursday practice of chair-supported poses will mobilize and stabilize your hips and spine as it nourishes every part of YOU. Begin seated on your chair for meditative centering, then warm up with chair variations of standing poses, forward folds and sun salutation poses. Lie down on your mat for a progression of stabilizing hip and pelvic muscular activations, then back up to your chair for a progression of chair twists, a few more twists, followed by another twist or two, then rest deeply in Savasana (Corpse/Relaxation Pose) with your lower legs on the chair. Did we mention this is class includes twists? Props: mat, chair, block, strap, 1 or more blankets. Read more

Open Hearts, Clear Boundaries — In these difficult, scary and divisive times, it is all the more important that we practice courageously opening our hearts, within safe and appropriate boundaries. This practice of supported backbends invites you to do just that; open the front of your body and lengthen the anterior chain structures of your body, which can sometimes feel vulnerable and exposed (observe how mammals flex when they feel threatened and scared). After a seated centering in Virasana (Heroic Pose), open your chest and shoulders and stretch your quadriceps with a progression of supported supine backbends. Use Adho Mukha Svanasana (Downward Facing Dog Pose), Uttanasana, and Tadasana (Mountain Pose) as neutralizing and counter poses. Enjoy an interlude to roll (smash) your calves for good times (hehe) and a self-myofascial release for the knee flexion required for Virasana, and progress through variations of Supta Virasana (Reclined Hero’s Pose) into a chair supported Kapotasana (Pigeon Pose). Props: mat, 1 or 2 blankets, 2 blocks, yoga chair, optional 2nd thin mat. Read more

Activate, Balance, Twist — Expect plenty of cleansing twists with lots of core activation and single-leg balancing poses in this Tensile Strength Tuesday practice, centered on Parivritta Ardha Chandrasana (Revolved Half Moon Pose). Begin seated for meditative centering and a seated twist, activate your core in twisting plank variations, then stand up and use props to activate your inner and outer hip muscles as you twist and progress deliberately into single-leg balancing poses leading to Parivritta Ardha Chandrasana. Your deep core and core muscles will be strengthened, your mind focused and cooly reflective like moonlight, and your spine nourished. Props: mat, block, strap. Read more

Intense Stretch of the West Body — Your hamstrings and back will feel well stretched, your core strengthened, and your mind quieted in this standing_to_sitting forward fold focused FUNdamentals Monday practice. Begin seated for meditative centering, then stretch in Adho Mukha Svanasana (Downward Facing Dog Pose and variations of standing folds Prasarita Padottanasana (Wide Stance Forward Fold) and Uttanasana (Intense Stretch Pose). Then sit for progressive rounds of deepening Paschimottanasana (Intense Stretch of the West Pose) and a slow core strengthening sequence of rolling down and up from seated to supine forward folds with leg lifts. Props: mat, blanket, 2 blocks, wall. Read more

Get Strong Yoga Play — Join Noah and 9yo Oliver for a playful yoga class with a strength emphasis. Begin with a seated centering and hip opening, then activate your core with variations of quadruped and plank, and move with your breath in sun salutations. Move to the wall for handstand progressions, strengthen your abdominals in boat poses, and practice “the world’s lowest arm balance” - Musikasana (Forearm Crow/Bakasana Pose). Practice a few backbends from supine, put your legs up the wall and flaunt your toe spreading skills, then rest deeply. Props: mat, block, blanket, wall. Read more

Our Better Angels — In these difficult and stormy times, let us come together in this Fearless Friday class to cultivate our better angels through inquiry and movement. By appealing to to the best instincts of the human spirit in difficult times, the words of Abraham Lincoln still resonate now, “We are not enemies, but friends. We must not be enemies. The mystic chords of memory, stretching from every battlefield and patriot grave, to every heart and hearth-stone, all over this broad land, will yet swell the chorus of the Union, when again touched, as surely they will be, by the better angels of our nature.” Start seated for conversation and inquiry (based on the character of Duryodhana in the Mahabharata), then progress Tadasana (Mountain Pose) interspersed with slow flow sun salutations, standing poses, and single leg balancing poses, culminating in Utthita Hasta Padangusthasana (Standing Hand on Big Toe Pose). Props: mat, blanket, block, optional chair and strap. Read more

Turn Down The Noise — This restorative Thankful Thursday practice is the “comfort food” of yoga asana, and is a potent antidote to the agitation and relentless noise of the world we live in. For an hour (at least), let the noise recede as you listen deeply to your breath, release unnecessary tension and relax deeply, and let yourself drift in the depths of being. Begin supine in a supported Savasana with guided relaxation and pranayama (Sahaja, Ujjayi), gently stretch your back in a supported Balasana (Child’s Pose), stretch your legs and arms in a head-supported version of Adho Mukha Svanasana (Downward Facing Dog Pose), practice supported Supta Baddha Konasana (Supine Bound Angle Pose), and conclude with seated meditation. Props: mat, bolster, 4+ blankets, eye covering, strap. Read more

Bowery: The Art of Making a Standing Self-Bow — This Wednesday Bendsday back-bend class focuses on bow shaped poses, actions and symbolism leading into Standing Bow Pose. This moderately paced practice begins with centering in Virasana (Heroic Pose) to awaken your creativity with metaphor and mythic symbolism, then ease into back-bending with supported supine shoulder/thoracic/heart openers, hip flexor stretches, and Bridge Pose variations. Come up to standing, balance on one leg, and layer hip extensor strengthening, shoulder and hip flexor mobilization, and progressively tiller your self-bow into variations of Standing Bow Pose. Props: mat, 2 blocks, strap, chair, optional light hand weights. Read more