Welcome to Yoga Live

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

The Yogi’s Offering — This strong backbend class is a call to rise to your highest self in this social/cultural/political moment we are in and to make YOUR extraordinary offering to the betterment of the world. Inspired by the intro/description for Dwi Pada Viparita Dandasana (Two Limb Inverted Staff Pose) in Light on Yoga (by B. K. S. Iyengar) about what this pose symbolically represents; this pose is not the ordinary offering to the collective/Divine which is easily done “lying flat on the floor, face downwards with hands outstretched. The Yogi on the other hand prostrates himself in the graceful inverted arch described below.” Make YOUR offering in this practice of heart opening and hamstring/glute strengthening Setubandha (Bridge Pose) and Urdvha Dhanurasana (Upward Bow Pose) progressions into Dwi Pada Viparita Dandasana. Props: blanket, chair (and/or yoga wheel), strap. Read more

Activate & Twist — Activate your entire being in this strength-based twist class that layers deep core activations (pelvic floor, transverse abdominus) with co-contractions of hip & pelvic musculature to cultivate greater motor control in inversions and arm balances, and resiliency of spirit. Begin seated in Virasana (Heroes Pose) for centering and Mula-Bandha (Root Lock) and Uddiyana-Bandha (Navel Lock), stand tall and twist in Tadasana (Mountain Pose) practice Surya Namaskar (Sun Salutations) with a block between the thighs to activate your hip adductors, then a belt around your thighs to activate your gluteal muscles, then progress to Parsva Sirsasana (Headstand Twist). Fire up your core even more supine and seated abdominal strengtheners, sit in a chair for variation of Parivritta Utkatasana (Revolved Fierce/Chair Pose) and then take flight in Parsva Bakasana (Side/Twist Crow). Props: mat, blanket, block, strap. Read more

Forest of Trees — This practice focuses on the FUNdamental standing balancing pose Vrkshasana (Tree Pose). After a brief centering to embody some qualities of “tree-consciousness”, interweave a progression of hip opening poses with standing balancing poses in a variety of relationships to gravity. Through these explorations you will have a deeper appreciation and awareness for Vrkshasana’s alignment and associated motor skills, as well as embody a more calm and balanced state of mind. Props: mat, blanket. Read more

Right To Breathe! — Affirm your right to breathe, and affirm that right for all beings, in this practice of supported heart openers, pranayama breathing and meditative awareness. For this hour of self care practice, find some calm in this stormy world, and soothe and regulate your nervous system, practice self-compassion and empathy. Then carry this calm awareness back into your life and re-engage the fight for racial and social justice; stay calm and peacefully rage on. Props: mat, 3 blankets, 2 blocks, bolster, strap. Read more

Intensely Stretched — Join Noah in this slow_and_steady_practice of forward folds focusing on Parsvottanasana (Side Stretch of Deliberate Intensity Pose). This class invests much in lengthening the hamstrings muscles, and along the way you will invigorate your ankles, feet and shoulders for a full body stretch experience. Begin seated for meditative centering, stretch your legs in Adho Mukha Svanasana (Downward Facing Dog), Uttanasana (Intense Stretch Pose), Prasarita Padottanasana (Wide Leg Intense Stretch Pose) and get into Parsvottanasana. Lie down to stretch your hamstrings and articulate knee and ankle movements in a progression of Supta Padangusthasana (Supine Hand On Big Toe Pose), then practice Parsvottanasana to further depth, open your shoulders in Gomukhasana (Cow Face Pose) arms and Paschima Namaskar Mudra (Reverse Namaste/Prayer Imprint) and work into the “full” expression of Parsvottanasana. After a weekend of protests and unrest (here in Los Angeles) surrounding the horrific murder of George Floyd, this practice will ground you so that you can remain strong and connected to your/our path of positive change. Props: mat, blanket, strap, optional blocks. Read more

Jumping Frogs & Howling Dogs — Join Noah, Madeleine, Oliver and Moxie for this playful high energy class. After a brief centering, practice jumpings in sun salutations, hoppings into handstands, playful headstands, strong leg standing poses, howling up dogs, rolling wheels, and a stillness contest in final resting. Family yoga - now family “doga” - is a mix of order and chaos, much like life, and is sure to bring many smiles and much joy to your day. Props: mat, blanket, 2 blocks, wall, yoga wheel or sliders, children and dog (optional). Read more

Courageous Strength — Cultivate courage and expansive awareness in this strong Svarga Dvijasana (Bird of Paradise, aka Twice Born in Heaven) peak-pose class. Begin by standing tall (on a chair) to expand your perspective, stand for those who cannot stand, breathe for those who cannot breathe. Warm up with breath based sun salutations, strengthen and open your legs in familiar standing poses, and through the use of props, progressive muscular activations and mobilization strategies/poses, and get into your best Bird of Paradise pose. The world, including all of us, needs more true strength and real courage right now, and this class will help you access and activate your heroic heart. Props: mat, wall, strap, chair. Read more

Yoga Stoned — Practice this deeply nourishing and restful gratitude practice and get an all natural “yoga-high.” Begin by lying down in supported Savasana (Corpse Pose) and practice Ujayii Pranayama (Victorious Breath) and Sahaja Pranayama (Spontaneous Breath), then sit for a meditative practice of Anjali Mudra (Imprint of Grace), Sankalpa Mudra (Imprint of Intention), and Nadi Shodana Pranayama (Purification of the Nadis Breath). Then put your legs up the wall in the gentle supported inversion and hip opening practice of Viparita Karani (Inverted Action Pose), then practice the same leg stretches in the seated forward folds of Baddha Konasana (Bound Angle Pose), Upavistha Konasana (Wide Angle Pose) and Paschimottanasana (Intense Western Stretch Pose) and then rest again in Savasana. This practice will leave you feeling calm, lucid and yoga-stoned. Props: mat, 3 blankets, strap, wall. Read more

The Sting of the Scorpion — This strong backbend (and inversion) practice takes up the peak pose challenge of Vrischikasana (Scorpion Pose) from Forearm Balance. Begin seated in Virasana (Heroes Pose) for centering, use props as support as you lay down and open your chest, shoulders, mobilize your thoracic spine and stretch your hip flexors and quads. Practice Pincha Mayurasana (Peacock’s Tail Pose) at the wall and then a progression of Vrischikasana stages using a chair at the wall. As you become the scorpion (metaphorically speaking) you are invited into the paradoxical relationship of nourishment/awakening and poison/toxicity, for what is toxic to us is the scorpion’s most valuable asset. Props; mat, blanket, strap, 2 blocks, wall, chair. Read more