Welcome to Yoga Live

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

Sponsored by Plank Pose — If GET STRONG is among your 2021 goals, this class is for you! As the title suggests, there are plenty of Plank Poses and Side Plank Pose repetitions and variations, with plenty of regression and progression options for you to customize the practice to best serve you. Begin by activating the deep core muscles (pelvic floor, transverse abdominis and more) in sitting, then transfer these activations into our title sponsor, Plank Pose, and add layer after layer of nuance and variation to create a strength lasagna (couldn’t resist a food metaphor) of deep core, core, shoulder girdle, upper extremity, and gluteal strengthening. This practice is not about fancy trick poses, but rather a chop_wood_carry_water investment into your ability to activate, strengthen and stabilize your low back, pelvis and shoulders in movement and poses, both on and off the mat, and to recover from and prevent low back and pelvic dysfunction. Props: yoga mat, gravity, towel. Read more

Balance in a Wobbly World — Join Noah in this unhurried but focused FUNdamentals class based on the “standing-head-to-knee” variation of Utthita Hasta Padangusthasana. Begin with a seated centering to synch body, mind, and breath, and practice Anjali Mudra and Sankalpa Mudra to set your intention for your practice and for the dawn of 2021. Stretch your hamstrings and back in a series of standing forward folds, then balance on one leg in a step-by-step progressive journey into our focus pose. This practice will stretch your hamstrings, strengthen your legs, glutes and core stabilizers, and bring clarity of focus to your mind. Props: mat, chair/stool, 2 blankets, strap. Read more

Yogi’s Time Out — Take an hour to step back from the feverish pitch of the world for this self-care practice of supported supine poses and seated forward folds, and enjoy this finale Yoga Live offering at this time. Begin by lying down for guided relaxation and breath, then sit for a few minutes of meditative stillness, stretch your hips and legs and back in forward folds and twists and contemplation in Siddhasana (Accomplished Pose), then lay back in the “yogi’s recliner” of supported Supta Baddha Konasana (Reclined Bound Angle Pose). Thank you for joining our Yoga Live classes, and we hope that they have been (and continue to be) a source of support to help you in these difficult times, as they have been for us, in the trifecta of feverish Covid-19 pandemic, economic hardship, and the irrepressible protests against racial and social and political injustice and inequity. We are sad to let this go, but it is just for now, as our energies are called into other directions, but we will do this again soon. Be well, stay healthy, stay calm and RAGE ON in the fight to make this world better. We are thankful for you. Props: mat, 4 blankets. Read more

Hump Day — This backbending practice of Ustrasana (Camel Pose) will help you over the hump any day you need it. Begin seated in Virasana (Heroes Pose) for centering and deep neck flexor activation, then mobilize your thoracic spine with side bending and twists, open your shoulders and hip flexors and practice standing and kneeling versions of Ustrasana. Creative prop work will give you new access and insight in the pose, and you may even catch a glimpse of the extremely rare unicorn-camel hybrid ;) Props: mat, blanket, strap, wall, chair, 2 blocks. Read more

Calm & Strong — Practice this strong and deliberately paced sequence of hip openers and core strengtheners into arm balances; to strengthen & lengthen those structures in your body, but more importantly to increase your capacity to perseveringly stay the course and make calm adjustments and assessments along the way. Begin seated in Baddha Konasana (Bound Angle) for centering and hip activation/opening, lie down for leg stretches and core strengthening in Supta Padangusthasana (Reclining Hand of Big Toe Pose) variations, enter Eka Pada Rajakapotasana (Single Leg Pigeon Pose) hip stretch with control, practice standing balancing figure 4 leg entry into Eka Pada Galavasana (Single Leg Galava’s Pose, aka Flying Pigeon) and (maybe) entry from Sirsasana II (Tripod Headstand). This no fluff class gets right to it and stays with it until the very end; so find a lower gear and rev up the enduring strength you need to stay on task, both on your mat and on your path in life. Props: mat, 2 blankets, strap, block, slider. Read more

FIERCE! — Get fierce in this focused practice of the squatting pose Utakatasa (Fierce/Powerful Pose, aka Chair Pose) variations. Begin seated in Virasasana (Heroes Pose) for centering, practice Utkatasana with a chair, with a wall, and a variety of other approaches to highlight and cultivate different shapes and organizations of Utakatasana and related motor skills, including ankle strategies, knee strategies, hip strategies. In addition to lengthening your calves and strengthening your quads, you will activate and co-contract your hip adductors, hip abductors and hip extensors, strengthen your back and shoulders for a whole body experience. Then rest your legs up the wall in the supported inversion Viparita Dandasana (Inverted Staff Pose) and end seated to dedicate your practice to the fight for racial and social justice. Props: mat, chair, wall, 2 blankets, strap. Read more

Relaxation Response — Practice self-care and regulate your nervous system in this class of pranayama breathing, deep listening meditation, gentle stretching and nourishing twists. Begin lying down for relaxation and breathing, sit up for meditation, gently stretch your legs and spine in supine and seated forward folds and twists, then let it all go again as you relax on your back. This class will calm your sympathetic nervous system and help you release unnecessary tension and stress from your body so that you can re-engage the world with serenity and renewal. Props: 3 blankets, strap. Read more