Three Dog Yoga Practice Podcast: Recent Episodes
Three Dog Yoga
Hot outside? Stay in and stretch out with us.
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Thanks for listening...here's how to learn more.
If you're near Santa Rosa, CA come on over to 1617 Terrace Way. Beginners are welcome in every class...and experienced flow junkies will feel right at home, too!
Got questions? Want to chat about yoga? Email us! info@threedogyoga.com
Want more? Join our live-stream classes held in real time on Zoom.
Drop-in passes and memberships are available for every body. Please visit www.threedogyoga.com to learn more.
Craving mental focus and physical vitality? This one's for you.
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Thanks for listening...here's how to learn more.
If you're near Santa Rosa, CA come on over to 1617 Terrace Way. Beginners are welcome in every class...and experienced flow junkies will feel right at home, too!
Got questions? Want to chat about yoga? Email us! info@threedogyoga.com
Want more? Join our live-stream classes held in real time on Zoom.
Drop-in passes and memberships are available for every body. Please visit www.threedogyoga.com to learn more.
ready to release yourself from all the stuff? this ones for you.
key practices include: strong work in sun salutations and standing postures, balance, backbends, and hip opening.
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Thanks for listening...here's how to learn more.
If you're near Santa Rosa, CA come on over to 1617 Terrace Way. Beginners are welcome in every class...and experienced flow junkies will feel right at home, too!
Got questions? Want to chat about yoga? Email us! info@threedogyoga.com
Want more? Join our live-stream classes held in real time on Zoom.
Drop-in passes and memberships are available for every body. Please visit www.threedogyoga.com to learn more.
got 15 minutes?
you can do some yoga.
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Thanks for listening...here's how to learn more.
If you're near Santa Rosa, CA come on over to 1617 Terrace Way. Beginners are welcome in every class...and experienced flow junkies will feel right at home, too!
Got questions? Want to chat about yoga? Email us! info@threedogyoga.com
Want more? Join our live-stream classes held in real time on Zoom.
Drop-in passes and memberships are available for every body. Please visit www.threedogyoga.com to learn more.
Does your nervous system need a little soothing? This one's for you.
Key practices: hip openers, shoulder openers, and spinal mobility, backed up by calming pranayama.
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Thanks for listening...here's how to learn more.
If you're near Santa Rosa, CA come on over to 1617 Terrace Way. Beginners are welcome in every class...and experienced flow junkies will feel right at home, too!
Got questions? Want to chat about yoga? Email us! info@threedogyoga.com
Want more? Join our live-stream classes held in real time on Zoom.
Drop-in passes and memberships are available for every body. Please visit www.threedogyoga.com to learn more.
This one's for when you need to calm your mind and work your body.
You'll focus on creating inner stillness, tuning in to your body, and learning a few new yoga tricks to uplevel your practice.
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Thanks for listening...here's how to learn more.
If you're near Santa Rosa, CA come on over to 1617 Terrace Way. Beginners are welcome in every class...and experienced flow junkies will feel right at home, too!
Got questions? Want to chat about yoga? Email us! info@threedogyoga.com
Want more? Join our live-stream classes held in real time on Zoom.
Drop-in passes and memberships are available for every body. Please visit www.threedogyoga.com to learn more.
Some days you just want to breathe, move, and feel better. This is for those days.
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Thanks for listening...here's how to learn more.
If you're near Santa Rosa, CA come on over to 1617 Terrace Way. Beginners are welcome in every class...and experienced flow junkies will feel right at home, too!
Got questions? Want to chat about yoga? Email us! info@threedogyoga.com
Want more? Join our live-stream classes held in real time on Zoom.
Drop-in passes and memberships are available for every body. Please visit www.threedogyoga.com to learn more.
Feel like your asana or your attitude could use a boost? This one's for you.
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Thanks for listening...here's how to learn more.
If you're near Santa Rosa, CA come on over to 1617 Terrace Way. Beginners are welcome in every class...and experienced flow junkies will feel right at home, too!
Got questions? Want to chat about yoga? Email us! info@threedogyoga.com
Want more? Join our live-stream classes held in real time on Zoom.
Drop-in passes and memberships are available for every body. Please visit www.threedogyoga.com to learn more.
If you're feeling stuck in your head or in your desk-chair posture, this one is for you. You'll drop into your breath, get your body moving, and open up the tight spots.
Key practices include: meditative breathing, sun salutations, twists, back bends, and seated forward folds.
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Thanks for listening...here's how to learn more.
If you're near Santa Rosa, CA come on over to 1617 Terrace Way. Beginners are welcome in every class...and experienced flow junkies will feel right at home, too!
Got questions? Want to chat about yoga? Email us! info@threedogyoga.com
Want more? Join our live-stream classes held in real time on Zoom.
Drop-in passes and memberships are available for every body. Please visit www.threedogyoga.com to learn more.
You'll want a couple of yoga blocks, a blanket, and a yoga belt/strap for this one.
We'll open with some shoulder stretches, move through a gentle flow, and then focus on restoratives.
Key yoga practices include: neck stretches and massage, low lunges, sun salutations, and gentle back bends, including restorative locus, restorative bridge, and restorative wheel.
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Thanks for listening...here's how to learn more.
If you're near Santa Rosa, CA come on over to 1617 Terrace Way. Beginners are welcome in every class...and experienced flow junkies will feel right at home, too!
Got questions? Want to chat about yoga? Email us! info@threedogyoga.com
Want more? Join our live-stream classes held in real time on Zoom.
Drop-in passes and memberships are available for every body. Please visit www.threedogyoga.com to learn more.
Get moving, get focused, and go deep with this hour of traditional power yoga. It's not complicated, but it is challenging...and you'll feel great when you're done!
Nervous about a power yoga class? This is a great one to start with, and a podcast really lets you work at your own pace and in your own way.
Take the chance!
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Thanks for listening...here's how to learn more.
If you're near Santa Rosa, CA come on over to 1617 Terrace Way. Beginners are welcome in every class...and experienced flow junkies will feel right at home, too!
Got questions? Want to chat about yoga? Email us! info@threedogyoga.com
Want more? Join our live-stream classes held in real time on Zoom.
Drop-in passes and memberships are available for every body. Please visit www.threedogyoga.com to learn more.
Slow is the new advanced.
Why?
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Because slowing down is hard. In general.
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Slowing down in yoga practice takes you deeper into the stretching and strengthening aspects of each asana.
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Slowing down requires your mind to be present and notice your thought patterns.
This class will help you practice all of the above and get in a solid hip opening practice with lots of attention to those tight hamstring and low back muscles.
This one is perfect for yoga beginners, too. You'll learn basic yoga postures and mindfulness practices at a gentle pace.
Key yoga techniques include: reclined leg stretching with a yoga belt/strap, gentle sun salutations, low lunges, twists, tension relief exercises, and relaxation.
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Thanks for listening...here's how to learn more.
If you're near Santa Rosa, CA come on over to 1617 Terrace Way. Beginners are welcome in every class...and experienced flow junkies will feel right at home, too!
Got questions? Want to chat about yoga? Email us! info@threedogyoga.com
Want more? Join our live-stream classes held in real time on Zoom.
Drop-in passes and memberships are available for every body. Please visit www.threedogyoga.com to learn more.
Looking for an old school power yoga practice. Here it is.
Power yoga is all about the power to choose: choosing your intention, choosing to be present, choosing to stay with it (even when it's hard), choosing to rest when you need to.
On your yoga mat, you have the power to choose your attitude and your action in every moment. Enjoy it!
Key yoga practices include: sun salutations, warrior postures, balance postures, backbends, core strengtheners, hip openers, and relaxation.
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Thanks for listening...here's how to learn more.
If you're near Santa Rosa, CA come on over to 1617 Terrace Way. Beginners are welcome in every class...and experienced flow junkies will feel right at home, too!
Got questions? Want to chat about yoga? Email us! info@threedogyoga.com
Want more? Join our live-stream classes held in real time on Zoom.
Drop-in passes and memberships are available for every body. Please visit www.threedogyoga.com to learn more.
The week after Fourth of July is a little like the first week of a new year: a good time for a reset.
If you've had a little time off from yoga and need to get reconnected, this is the flow for you.
You'll engage your entire body in a mindfulness and mobility practice, get focused, and leave feeling refreshed.
Key practices include: balanced breathing, mindfulness coaching, sun salutations, lunges, twists, balance postures, standing stretches, floor stretches, and relaxation.
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Thanks for listening...here's how to learn more.
If you're near Santa Rosa, CA come on over to 1617 Terrace Way. Beginners are welcome in every class...and experienced flow junkies will feel right at home, too!
Got questions? Want to chat about yoga? Email us! info@threedogyoga.com
Want more? Join our live-stream classes held in real time on Zoom.
Drop-in passes and memberships are available for every body. Please visit www.threedogyoga.com to learn more.
A good yoga practice requires listening to your body and being in the moment...skills most of us weren't taught in school. The good news is: we were born with them.
This practice will get you moving, align you with your natural rhythm, and get you out of the continuous thought loops that hold you back.
By the time you get up from Savasana, you'll have gotten a full-body workout and a mindset refresh.
Enjoy!+
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Thanks for listening...here's how to learn more.
If you're near Santa Rosa, CA come on over to 1617 Terrace Way. Beginners are welcome in every class...and experienced flow junkies will feel right at home, too!
Got questions? Want to chat about yoga? Email us! info@threedogyoga.com
Want more? Join our live-stream classes held in real time on Zoom.
Drop-in passes and memberships are available for every body. Please visit www.threedogyoga.com to learn more.
Soothe your nervous system and relieve tightness in your shoulders, neck, and low back with this 45-minute restorative flow.
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Thanks for listening...here's how to learn more.
If you're near Santa Rosa, CA come on over to 1617 Terrace Way. Beginners are welcome in every class...and experienced flow junkies will feel right at home, too!
Got questions? Want to chat about yoga? Email us! info@threedogyoga.com
Want more? Join our live-stream classes held in real time on Zoom.
Drop-in passes and memberships are available for every body. Please visit www.threedogyoga.com to learn more.
When your lower back hurts, yoga can help.
This practice focuses on gentle mobility, deep stretching, and calming breathing exercises to help you eliminate low back tension and get on about your day.
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Thanks for listening...here's how to learn more.
If you're near Santa Rosa, CA come on over to 1617 Terrace Way. Beginners are welcome in every class...and experienced flow junkies will feel right at home, too!
Got questions? Want to chat about yoga? Email us! info@threedogyoga.com
Want more? Join our live-stream classes held in real time on Zoom.
Drop-in passes and memberships are available for every body. Please visit www.threedogyoga.com to learn more.
When life is out of sync, yoga helps you tap into your natural rhythm. This practice will help you find yours.
Key practices: strong, straightforward flow and an extended floor series.
Thanks for listening...here's how to learn more.
If you're near Santa Rosa, CA come on over to 1617 Terrace Way. Beginners are welcome in every class...and experienced flow junkies will feel right at home, too!
Got questions? Want to chat about yoga? Email us! info@threedogyoga.com
Want more? Join our live-stream classes held in real time on Zoom.
Drop-in passes and memberships are available for every body. Please visit www.threedogyoga.com to learn more.
This one's all about getting up and down off the floor...one of the key indicators in how long (and how well) you'll live.
Keep practices like this on repeat, and you'll build strength, range of motion, and functional fitness.
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Thanks for listening...here's how to learn more.
If you're near Santa Rosa, CA come on over to 1617 Terrace Way. Beginners are welcome in every class...and experienced flow junkies will feel right at home, too!
Got questions? Want to chat about yoga? Email us! info@threedogyoga.com
Want more? Join our live-stream classes held in real time on Zoom.
Drop-in passes and memberships are available for every body. Please visit www.threedogyoga.com to learn more.
When two students make very specific (and very diverse) requests, we do our best to deliver.
Have fun, kids.
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Thanks for listening...here's how to learn more.
If you're near Santa Rosa, CA come on over to 1617 Terrace Way. Beginners are welcome in every class...and experienced flow junkies will feel right at home, too!
Got questions? Want to chat about yoga? Email us! info@threedogyoga.com
Want more? Join our live-stream classes held in real time on Zoom.
Drop-in passes and memberships are available for every body. Please visit www.threedogyoga.com to learn more.
Hot, busy days call for a practice that includes cooling asanas that open the body without building too much heat.
This one focuses on open twists, hip openers, and side bends,
Enjoy!
Thanks for listening...here's how to learn more.
If you're near Santa Rosa, CA come on over to 1617 Terrace Way. Beginners are welcome in every class...and experienced flow junkies will feel right at home, too!
Got questions? Want to chat about yoga? Email us! info@threedogyoga.com
Want more? Join our live-stream classes held in real time on Zoom.
Drop-in passes and memberships are available for every body. Please visit www.threedogyoga.com to learn more.
This one takes it slowly, but goes deep. There are no chaturangas or standing postures, and we spend most of the class lying down.
It's a great choice if you want to take it easy on your wrists and shoulders or to balance our your regular vinyasa practice.
Thanks for listening...here's how to learn more.
If you're near Santa Rosa, CA come on over to 1617 Terrace Way. Beginners are welcome in every class...and experienced flow junkies will feel right at home, too!
Got questions? Want to chat about yoga? Email us info@threedogyoga.com
Want more? Join our live-stream classes held in real time on Zoom.
Drop-in passes and memberships are available for every body. Please visit www.threedogyoga.com to learn more.
Took a little time off from your mat? Here's a nice refresher.
(And, even if you practiced yesterday, it's a good refresher.)
Enjoy!
Thanks for listening...here's how to learn more.
If you're near Santa Rosa, CA come on over to 1617 Terrace Way. Beginners are welcome in every class...and experienced flow junkies will feel right at home, too!
Got questions? Want to chat about yoga? Email us! info@threedogyoga.com
Want more? Join our live-stream classes held in real time on Zoom.
Drop-in passes and memberships are available for every body. Please visit www.threedogyoga.com to learn more.
Wake-up flow classes move lightly through simple poses to get your circulation going in the morning...or after sitting at your desk all day.
This one will get you moving and give you opportunities to work on balance, mobility, and a few deep stretches.
Enjoy!
Thanks for listening...here's how to learn more.
If you're near Santa Rosa, CA come on over to 1617 Terrace Way. Beginners are welcome in every class...and experienced flow junkies will feel right at home, too!
Got questions? Want to chat about yoga? Email us info@threedogyoga.com
Want more? Join our live-stream classes held in real time on Zoom.
Drop-in passes and memberships are available for every body. Please visit www.threedogyoga.com to learn more.
Feeling stiff, cranky, or fatigued? Let's make it better.
Thanks for listening...here's how to learn more.
If you're near Santa Rosa, CA come on over to 1617 Terrace Way. Beginners are welcome in every class...and experienced flow junkies will feel right at home, too!
Got questions? Want to chat about yoga? Email us! info@threedogyoga.com
Want more? Join our live-stream classes held in real time on Zoom.
Drop-in passes and memberships are available for every body. Please visit www.threedogyoga.com to learn more.
It's true...enjoying your practice is the most advance things you can do.
In order to have more enjoyment, we first have to remove the constraints we place on ourselves. Yoga is great at that.
This all-levels class will help you lighten your load, stretch your body, and strengthen your fun muscles. Press play and learn more.
Thanks for listening...here's how to learn more.
If you're near Santa Rosa, CA come on over to 1617 Terrace Way. Beginners are welcome in every class...and experienced flow junkies will feel right at home, too!
Got questions? Want to chat about yoga? Email us! info@threedogyoga.com
Want more? Join our live-stream classes held in real time on Zoom.
Drop-in passes and memberships are available for every body. Please visit www.threedogyoga.com to learn more.
Ready to slow down and catch up with your sense of well-being? This one's for you.
Thanks for listening...here's how to learn more.
If you're near Santa Rosa, CA come on over to 1617 Terrace Way. Beginners are welcome in every class...and experienced flow junkies will feel right at home, too!
Got questions? Want to chat about yoga? Email us! info@threedogyoga.com
Want more? Join our live-stream classes held in real time on Zoom.
Drop-in passes and memberships are available for every body. Please visit www.threedogyoga.com to learn more.
Hip activations are nobody's favorite hip openers, but they play an important role in everyday mobility and balance, as well as our ability to practice advanced postures.
The good news: they're not complicated, and everybody can benefit from practicing the skills of external rotation, internal rotation, adduction, and abduction.
Press play to learn more!
Thanks for listening...here's how to learn more.
If you're near Santa Rosa, CA come on over to 1617 Terrace Way. Beginners are welcome in every class...and experienced flow junkies will feel right at home, too!
Got questions? Want to chat about yoga? Email us! info@threedogyoga.com
Want more? Join our live-stream classes held in real time on Zoom.
Drop-in passes and memberships are available for every body. Please visit www.threedogyoga.com to learn more.
Easygoing, but effective...for when you're feeling drained, recovering from an injury, or just need some time to treat yourself gently, this one's for you.
Enjoy!
Thanks for listening...here's how to learn more.
If you're near Santa Rosa, CA come on over to 1617 Terrace Way. Beginners are welcome in every class...and experienced flow junkies will feel right at home, too!
Got questions? Want to chat about yoga? Email us! info@threedogyoga.com
Want more? Join our live-stream classes held in real time on Zoom.
Drop-in passes and memberships are available for every body. Please visit www.threedogyoga.com to learn more.
When it gets too hot for yoga, it's time to switch up the yoga. This practice will help you cool down after a hot day (or a heated conversation) by focusing on poses that lengthen and spread out the body, creating more space for airflow and breath.
Key practices include: supta baddha konasana, standing balance poses, hip openers, and side bends.
Looking for a friendly neighborhood yoga studio in Santa Rosa, CA. Come on over to 1617 Terrace Way. Beginners are welcome in every class...and experienced flow junkies will feel right at home, too!
Got questions? Want to chat about yoga? Email us! info@threedogyoga.com
Want more? Join our live stream classes offered in real time over Zoom.
Drop-in passes and memberships are available for every body. Please visit www.threedogyoga.com to learn more.
On those days when you're too tired to do yoga, the best thing to do is yoga.
This class moves from Savasana, through stretches, to balance poses, and finally builds to an energizing flow...before heading straight back to relaxation and back to Savasana.
Enjoy your practice!
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three dog yoga is a small yoga studio in santa rosa, ca with a big heart and plenty of space to breathe. come over anytime!
Got questions? Want to chat about yoga? Email us! info@threedogyoga.com
Want more? Come see us at 1617 Terrace Way.
Not in Santa Rosa? Join our live stream classes offered in real time over Zoom. Drop-in passes and memberships are available for every body.
Please visit www.threedogyoga.com to learn more.
It does what it says on the label.
Key practices include: slow warm up, traditional vinyasa, standing warrior poses and balance work, pigeons for hip opening, and floor stretch to create deep relaxation.
three dog yoga is power yoga for every body. we're a small yoga studio in santa rosa, ca with a big heart and plenty of room for beginners. learn more at www.threedogyoga.com
A well-organized head in a mobile, happy body is a good place to live. This practice will help you build focus and create calm, while you work on deep hip and shoulder mobility.
Key practices include: low lunges, twists, half moon, crow, firefly, malasana, locust, and deer.
Got questions? Want to chat about yoga? Email us! info@threedogyoga.com
Want more? Join our live stream classes offered in real time over Zoom. Drop-in passes and memberships are available for every body. Please visit www.threedogyoga.com to learn more.
If you feel like you need to get out of the box ... physically, mentally, or both ... this is the practice for you.
Key practices include: cat-cow, sun a, lunges, twists, triangle, and the ever popular foot-on-block psoas lengthener.
Got questions? Want to chat about yoga? Email us! info@threedogyoga.com
Want more? Join our live stream classes offered in real time over Zoom. Drop-in passes and memberships are available for every body. Please visit www.threedogyoga.com to learn more.
Inspired by a student's backpacking weekend (with a leaking bedroll mattress), this practice will open up all the stuck spots.
Key practices include: supported backbends, hip and shoulder mobilizers, twists, lunges, and balance-in-action asanas.
Got questions? Want to chat about yoga? Email us! info@threedogyoga.com
Want more? Join our live stream classes offered in real time over Zoom. Drop-in passes and memberships are available for every body. Please visit www.threedogyoga.com to learn more.
This one's a simple, calming mobility practice to get the kinks and crackly bits out.
Key practices include: supine hip mobilizers, seated arm mobilizers, sun salutations, crescent lunges, warrior 1&2 workshopping, and lunge-to-tree-pose.
Got questions? Want to chat yoga? Email us! info@threedogyoga.com
Want more? Join our live stream classes offered in real time over Zoom. Drop-in passes and memberships are available for every body. Please visit www.threedogyoga.com to learn more.
Feeling stressed, overwhelmed, fatigued? This practice will help.
We'll focus primarily on deep breathing in a slow, steady rhythm while keeping your face, jaw, and throat relaxed.
In addition, we'll work with simple stretches to ease your body into increased mobility and gentle vinyasa flow to get your circulation going.
Key practices include: seated stretches, down dog, lunges, twists, bird dog balance, and gentle backbends.
Got questions? Want to chat yoga? Email us! info@threedogyoga.com
Want more? Join our live stream classes offered in real time over Zoom. Drop-in passes and memberships are available for every body. Please visit www.threedogyoga.com to learn more.
In yoga lore, the side channels of the body are correlated to our moods...when we're feeling stuck or cranky, getting a good side body stretch can help.
There's more to it, though...we also want to address posture, breathing, and psoas muscle tension. This practice does it all.
Got questions? Want to chat yoga? Email us! info@threedogyoga.com
Want more? Join our live stream classes offered in real time over Zoom. Drop-in passes and memberships are available for every body. Please visit www.threedogyoga.com to learn more.
One of the key benefits of practicing yoga is getting to know your body, how it moves, and how that movement affects your mental and emotional well being.
This practices is designed to help you tune in to your body language by:
- mobilizing everything from the tips of your toes to your fingertips,
- honing your balance skills, and
- tapping into what you're feeling during deep stretch poses.
Got questions? Want to chat yoga? Email us! info@threedogyoga.com
Want more? Join our live stream classes offered in real time over Zoom. Drop-in passes and memberships are available for every body. Please visit www.threedogyoga.com to learn more.
Want some new moves for your hip mobility collection? Want to get down to and up from the floor with more ease?
This is the class for you. Lots of new moves and usual suspects in this one.
Got questions? Email us! info@threedogyoga.com
Want more? Join our live stream classes offered in real time over Zoom. Drop-in passes and memberships are available for every body. Please visit www.threedogyoga.com to learn more.
A vinyasa with all the usual suspects, centered on quieting your mind to get the most out of your body.
Good balance is more than just standing on one foot, it's being able to move with confidence, grace, and ease.
In this episode, we play with creative ways to step in and out of traditional balance postures for a flow that feels challenging, but light...and dare we say it, even a little fun.
AKA The Sex in the City workout.
If you want better balance and mobility, strengthening your ankles is a good place to start.
This practice starts with gentle inversions and mobilizers, then moves on into a (super nerdy) vinyasa with emphasis on balance, proprioception, and strength.
Your legs might feel it tomorrow.
In this practice, balance is more than just standing on one leg...it's moving well on two feet, hands + knees, tiptoe, and more.
key practices include: sun salutations, lunges, bird dogs, and pigeon salutations.
Got questions? Want to chat yoga? Email us! info@threedogyoga.com
Want more? Join our live stream classes offered in real time over Zoom. Drop-in passes and memberships are available for every body. Please visit www.threedogyoga.com to learn more.
If you ever get overwhelmed by too much to do, too many thoughts, too much anything, that'a a sign to practice taking things breath-by-breath.
Key practices here are:
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setting your eyes to one point (drishti),
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breathing steadily, and
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aligning your movements by first prioritizing those first two things.
Got questions? Want to chat yoga? Email us! info@threedogyoga.com
Want more? Join our live stream classes offered in real time over Zoom. Drop-in passes and memberships are available for every body. Please visit www.threedogyoga.com to learn more.
Today is always a good day to make some space in your body and mind and set the tone for good things to happen. This class will help.
Key practices include: simple vinyasa, balance challenges, gentle backbends, and deep hip openers.
Got questions? Want to chat yoga? Email us! info@threedogyoga.com
Want more? Join our live stream classes offered in real time over Zoom. Drop-in passes and memberships are available for every body. Please visit www.threedogyoga.com to learn more.
Did you party, or work, or workout a little too hard?
Hip openers and twists help.
Got questions? Want to chat yoga? Email us! info@threedogyoga.com
Want more? Join our live stream classes offered in real time over Zoom. Drop-in passes and memberships are available for every body. Please visit www.threedogyoga.com to learn more.
Tight, sore, or overwhelmed? It's a good time for a deep stretch.
Key practices here include: seated folds, low lunges, triangle, straddle, and table.
Got questions? Want to chat yoga? Email us! info@threedogyoga.com
Want more? Join our live stream classes offered in real time over Zoom. Drop-in passes and memberships are available for every body. Please visit www.threedogyoga.com to learn more.
In this all-levels flow, we work through a wide range of hip openers and play with the elements of flying lunge arm balances.
If you've hung around our classes before, you'll know that you don't have to be able to "do" arm balancing...but it can be fun (and useful) to play with all the elements of each balance.
key practices include: lunges, warriors, twists, and side openers.
When you're feeling a little crispy, a restorative flow is just what the doctor ordered. (That is if you have a really cool doctor!)
Key postures include supported backbends, energy-building flow, twists, side bends, and hip openers.
Got questions? Want to chat yoga? Email us! info@threedogyoga.com
Want more? Join our live stream classes offered in real time over Zoom. Drop in passes and memberships available. Please visit www.threedogyoga.com to learn more.
Want better posture and more energy? Grab your mat.
Key practices include: hero pose, backbends, revolved half moon, and side angle pose.
three dog yoga is power yoga for every body.
If you'd like to practice with us online in real-time, you can join us with a livestream membership at www.patreon.com/threedogyoga or for a single session at www.threedogyoga.com
If you're in the Santa Rosa, CA area, you're always invited to join us in the studio! Please visit www.threedogyoga.com to learn more.
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When it comes to flexibility, all kinds of movement is helpful. In this practice we explore the difference between strong standing postures and relaxing floor stretches
Enjoy!
If you're in the Santa Rosa, CA area, you're always invited to join us in the studio! Please visit www.threedogyoga.com to learn more.
If you'd like to practice with us online in real-time, you can join us with a livestream membership at www.patreon.com/threedogyoga or for a single session at www.threedogyoga.com.
If you'd like to practice with us via on-demand videos, you can join our Video Vault membership or purchase individual classes at www.patreon.com/threedogyoga
In this session, we play one of our favorite yoga games. The +2.
We move through an initial vinyasa, then keep adding two poses to the mix...it's a physical and mental challenge...and it's worth it.
Enjoy!
If you're in the Santa Rosa, CA area, you're always invited to join us in the studio! Please visit www.threedogyoga.com to learn more.
If you'd like to practice with us online in real-time, you can join us with a livestream membership at www.patreon.com/threedogyoga or for a single session at www.threedogyoga.com.
If you'd like to practice with us via on-demand videos, you can join our Video Vault membership or purchase individual classes at www.patreon.com/threedogyoga
Peaceful and powerful, this Sunday morning class is great for any time you want a strong practice wrapped in serenity.
Key postures include elevated hero meditation, crescent lunge, side angle, triangle, half moon, pigeon, and backbends.
We'd love for you to join us in the studio or online! Please visit www.threedogyoga.com to learn more.
If you'd like to practice with us via on-demand videos, you can join our Video Vault membership or purchase individual classes at www.patreon.com/threedogyoga
When you're feeling a little crispy, a restorative flow is just what the doctor ordered. (That is if you have a really cool doctor!)
Key postures include supported backbends, energy-building flow, twists, side bends, and hip openers.
We'd love for you to join us in the studio or online! Please visit www.threedogyoga.com to learn more.
If you'd like to practice with us via on-demand videos, you can join our Video Vault membership or purchase individual classes at www.patreon.com/threedogyoga
Looking for a good all-over stretch and strength builder? We got you.
We start with simple seated stretching, then move into focused vinyasa, balance postures, and deep hip openers, finishing with a simple stretch. You'll get up from the mat feeling lighter, more flexible, and remarkably calm.
Want to feel more calm during the inevitable uncertainties of life? Yoga helps.
Press play for hip openers early and often, balance training, and backbends.
Restorative backbends, myofascial release, and soothing flow combine here to set you up for a really good day...or a really good night's sleep.
Got neck, shoulder, or upper back tension? Want an athletic practice that leaves you feeling calm and centered? This is the class for you.
This one's a salute to the "weird stuff" -- those poses where we get all wrapped up in some crazy stretch or balance on our hands...or both.
The secret is, you don't actually have to be able to "do" the postures to get something out of them. You can learn them in pieces and parts and get a great workout (physically and spiritually) while you do!
Becoming more mobile isn't complicated. It's not easy, but it's not complicated. This practice will take you through a simple flow to hit all the right spots. All you have to do is get to the mat and make it happen.
If you get your hips mobile, your posture lifted, and your breathing steady, things do start looking up.
Whether you had too much happy hour, too many overtime hours, or too few sleeping hours, this one will help you feel like yourself again.
A reverse flow designed to bring you back to life when you've just had enough of this day.
We'd love for you to join us in the studio or online! Please visit www.threedogyoga.com to learn more.
If you'd like to practice with us via on-demand videos, you can join our Video Vault membership or purchase individual classes at www.patreon.com/threedogyoga
Yoga doesn't get easier, but it does get more rewarding...
We'd love for you to join us in the studio or online! Please visit www.threedogyoga.com to learn more.
If you'd like to practice with us via on-demand videos, you can join our Video Vault membership or purchase individual classes at www.patreon.com/threedogyoga
Life isn't easy, so knowing how to create ease for yourself is a valuable skill to practice. Yoga helps...
We'd love for you to join us in the studio or online! Please visit www.threedogyoga.com to learn more.
If you'd like to practice with us via on-demand videos, you can join our Video Vault membership or purchase individual classes at www.patreon.com/threedogyoga
Simple, strong flow and backbends make this one a great way to start (or restart) the day.
Add strength and power to your practice while honing your skills at the three essential stances for standing postures: lunge, warrior 1, and warrior 2. Bonus points: fine-tuning your bridge pose for leg and abdominal strength.
Feeling scattered? Or stuck? Try some front-body opening.
This practice uses gentle backbends, deep lunges, and three variations on pigeon pose to release tension and open up tight spots.
Some days call for a little soul-soothing. This fits perfectly...but it works on a great day, too.
Letting go is one of the hardest practices of being human. Yoga helps.
This practice employs strong flow, balance postures, and standing stretches to get you ready for a old-school hip openers and relaxation.
We'd love for you to join us in the studio or online...visit www.threedogyoga.com to learn more.
If you'd like to practice with us via on-demand videos, you can join our Video Vault membership or purchase individual classes at www.patreon.com/threedogyoga
Move classes are taped in our JAM sessions...they're short, sweet, and focused on flow rather than strict cues. Enjoy!
This one focuses heavily on deep twists, side bends, and hip openers, making it perfect for any time you need a resounding refresh.
Side lengtheners and twists are the central themes in this one...press play whenever you need to lengthen out and loosen up.
Want video access to this podcast and our other classes? Join our new Video Vault membership on Patreon!
https://www.patreon.com/c/threedogyoga
A gentle wake-up call for your hips and hamstrings...great in the morning or any other time your body or mind needs a reset.
Six minutes short of a full class...because the mic cut out during abs. You're welcome.
Plan to start with about 20 minutes of seated hip openers...then 20 minutes of hip-opening flow...then back for 20 minutes floor stretching.
P.S. The beginning and end of this one are great for anyone with a cast on their foot...we miss you, Daphne.
Getting yourself into a pose is cool. Getting yourself into a good headspace is priceless.
Feel like you need to rewire your brain to even approach relaxation? Try this invigorating physical -- and calming mental -- practice to bring yourself back into balance.
This one's a simple flow that moves methodically through a good selection of the standard power yoga postures, but at a pace that's perfect for those days you need some ease in your life.
when life hands you worries...give yourself some forward fold time. forward bends help us relieve tension, surrender to the moment, and get clear on where we're going...plus, there's the hip-and-hamstring therapy to be had, as well.
this one trains your legs and core to work together for better posture and mobility. it's a mental and physical challenge, but very, very doable for every body. modify as needed. repeat often.
Looking for an energizing, but gentle, flow that will help you unlock your body from sitting-at-a-computer posture? Look no further, we've got you covered in this all levels flow class.
Postural meditation, cleansing twists, breath-enhancing side bends, and a lot of hip openers combine to create a practice is all about self-regulation through movement, posture, and meditation to help you keep yourself in a good place during challenging times.
Keep this one in your queue, it's a good one to repeat early and often.
Yes, this one is gonna work your abdominals, your side bodies, your back muscles...it's going to help you move well through vinyasa and engage your mind in new ways.
Most of all...it will help you move well to create less stress in your lower back and more abdominal strength.
As a bonus, you'll spend an hour away from the stuff of life and enjoy actually living in your body.
Aligning your hips and spine in the basic yoga postures can help create better everyday life posture. In this practice, we'll explore how to align well to move better.
As a bonus, with all your attention focused on your posture, you won't think about the news for at least an hour.
We talk a lot about hip openers in yoga....but hip alignment is just as important.
Your sacrum connects your hips to the rest of your spine, so getting its alignment right makes it easier to align your spine (ahem, central nervous system), ribcage (i.e. breathing), and head (brain) well.
This is a full-length, full-body flow for all levels. Hope you enjoy it!
Moving your body, especially your spine, is great for your mental health. Press play and feel better in body and mind!
When the world gives you chaos, overwhelm, or a really busy brain, breathing helps.
This full-length vinyasa practice will get you to the flow state...and offer tips on how to keep that flow state going even during challenges (on and off the mat).
Want to move better and think more clearly? This one has you covered. Equally good for an early morning wake up call...or a mid-day mind-relaxer.
When your nerves need soothing, somatic practices can help. This class starts with a selection of stress relievers -- in the hopes that one or two might resonate and help you handle any rough moments that might come your way.
A good old fashioned pigeon is the yoga equivalent of French bistro chocolate mousse. If you know, you know.
If you're feeling stuck this one's for you. It gets you going and keeps you going...then we work a little balance, a little stretching, and some relaxation.
A time-saving session focused on moving with strength and ease, breathing well, and -- of course -- relaxation.
This one focuses on hip mobility and balance...and it's, umm, a pretty good workout, too.
Checking your head is all about alignment. Whether it's aligning your breath, your posture, or your attitude.
This class moves slowly and focuses on releasing tension in the neck and shoulders. aligning your hips and low back well, and giving some relief to tight hamstrings and hips.
If you're looking to lower your stress and establish some healthy mental practices, this one is for you. We'll explore box breathing, mantras, and mood lifting postures to help you find your flow, whatever comes your way.
This one gets back to really basic -- and helpful -- movements to improve your mobility, focus, balance, and posture. Keep it in steady rotation for a stress-free practice anytime.
Want to get stronger physically and mentally....and put yourself in clear, calm headspace?
This one's for you.
Drishti is the word for how we set our gaze in yoga. It's a practice of relaxing and focusing the eyes that helps relax and focus the brain.
Don't worry though, we'll work with this relaxed vision as we move and breathe through a complete vinyasa practice. You'll get what you need.
Want to keep or increase your hip mobility and balance...the key skill for both is body awareness. This practice focuses on sharpening your internal compass so that you move and balance with ease and precision.
It's also a realllllllly good stretch for your outer hips. Side effects include "feeling it" when you put your socks on!
When you've got a little low back tension...or a lot of it...or you just want to ease your way into a mellow little practice, this one's for you.
When you need to slow your racing mind, yoga helps. This practice will help you get into your body and out of your stuff. It's not easy, but it is simple.
We start with an orientation...to the practice and to ourselves. After that brief seated meditation, we get into a strong and straightforward flow practice to align breath and body in a simple moving meditation.
The whole thing is topped off with a short relaxation, just enough to leave you feeling refreshed and ready for what's next.
Step into the new year, or any new day, with solid footing...and feel your posture improve from the ground up!
At the beginning of the year, it's tempting to rush into making a bunch of changes. This practice is all about taking the time to experience this moment, be undeterred by the external forces that tug on our attention, and find a focused way forward into new territory.
Plugging in is one of the most important parts of power yoga...what do we mean by that? When we plug in to the floor, we get grounded and feel the energy of the ground rising up through the body.
This physical action also helps us plug in mentally, feel what we're doing, and in doing so, become better movers.
Power yoga is for every body...even yours. Press play and find out.
If you're new to yoga, or feeling like you need to kick the rust off, this one's for you. It's an active take on vinyasa, but we spell it all out for you, so it's totally do-able.
And, if you've been practicing with us a while, you'll notice some new moves and some new takes on old moves to keep your asana learning new stuff.
Ready to feel more energetic...and more serene. Get in on this spinal mobility practice!
Got tension? Spinal mobilization, hip openers, and shoulder strengtheners to the rescue.
When time -- or patience -- is short, this one's got everything you need in about 25 minutes.
This one's basic, but not boring. You'll breathe, move, stretch, relax...and probably sweat a bit, too.
Side bends, twists, and folds, paired with steady vinyasa to get you feeling good again physically and mentally.
There's a little bit of everything in this one, y'all...it all centers around deep, focusing breath and finding your own rhythm. Great for a well-rounded yoga practice anytime, but especially on hectic days or during stressful times.
The vinyasa equivalent of a swiss army knife. There's a little of everything...except a corkscrew.
a gentle practice to get you moving, breathing, and feeling like yourself again.
plus, a little pop culture of the '70s...we left the outtake in.
Thirty minutes of being in motion....it doesn't solve all your problems. It just makes you better at solving 'em.
In this deep dive on neck relief we take holistic approach: body awareness, strengthening, proper breathing, and of course stretching...all in the context of a moderate-intensity full-body vinyasa practice.
Things we learn in this one: go slowly, stay focused, be generous with yourself. You got this.
A great wake-up any time of day: twists, sidebands, hip openers, balance poses...and some sneaky core work!
How's your attitude these days?
If it could use an upgrade, a challenging yoga class is a good way to go...you'll set your intention to do something good for yourself, then follow through. Your brain loves that.
As a nice side effect, your body will benefit from strengthening postures, mobility enhancers, and deep stretches.
Do yoga, feel better.
This one starts with pranayama and gentle stretches, then gets things going with a body-warming and heart-opening vinyasa sequence. Then, we rest.
Even if (ok, especially if) you're feeling stuck in a rut, yoga helps.
This practice of steady flow, side bends, twists, and hip openers will lift your mood and get your asana in gear for a good day.
In yoga lore, the side channels of the body are where we store our bad moods. Side bends and rotational postures are prescribed to help rid the body of the stress and tension of these moods...and that's exactly what this practice is designed to do.
Thanks for practicing with us...if you like this episode, please subscribe for more good stuff!
This grounding practice is a strong and straightforward vinyasa to help you relieve physical and mental stress.
Keep cool and carry on, y'all.
With love,
team three dog
Staying light amid the heaviness of life is a skill. Yoga can help you practice it. Moving your body with lightness takes intention and presence...so does keeping lightness in your heart.
Keep practicing, y'all!
If you need a little comfort food for the yoga mat, grounding practice is for you. This one will help you calm, center, and remember what's important...even on the most stressful of days.
Life gets linear...walking, running, sitting at a desk, in a car, or on a bike can leave us feeling a little boxed in.
Twists and side bends can help us shed the tension of everyday life and remember how to move well in all directions. Side effects may include really great Savasanas.
This one gets right to it...you'll get your asana moving with a dynamic warm up, lots of core-focused flow, and mobility exercises (read: getting up and down off the floor without using your hands).
Keep this one around for those days you want your yoga with a workout vibe.
Halloween parties are awesome...the next morning? Not always so awesome. Here's your cure.
P.S. This one works even if you're not hungover. It's a nice mix of gentle flow, twists, and folds that will set you right any day (or night) of the week.
Want more upper body strength? This one's for you.
It will challenge you to work with your very best attitude (at your own pace) as well as prepare you for basic arm balances.
Thanks for tuning in...enjoy!
This one's all about getting real with yourself. Through breathing exercises, meditation, balance practice, and hip opening, you'll be challenged to stay the course with mindfulness and purpose.
And it will pay off.
Want better posture? Add some prone backbends to your routine...with this quick practice, you'll also get some moving meditation, twists, and hip openers, too!
What does it mean to be in the moment? In yoga practice it's about doing what you're doing while you're doing it...and noticing anything that gets in the way of your presence: stray thoughts, criticism, overthinking, anxiety, resistance, you get the idea.
This backhanding practice will keep you in your body and in the moment by helping you focus, face those "extras", and feel what's going on right now...and chances are, you'll get up off that mat feeling taller, lighter, and in a better mood.
Enjoy!
This one starts with calming breathwork and meditation, then moves on to a deep dive into hip and hamstring opening. Enjoy!
This is a great practice for hot days...and for those days where you're feeling mentally overheated.
We focus on creating space for breath, moving slowly, and staying focused on the moment.
Give it a go...you'll feel better in body and mind.
For when you just need to move, breathe, and feel better.
Key practices include: centering time, forward folds, lunge salutations, sun a, sun b, warrior salutations, eagle, bridge, abs, and hip openers.
The name says it all: if you want to create a more focused brain and better balance in your body, press play!
Crow pose is one of our most popular waterbreakasanas...the kind of postures that can be overwhelming -- until you break them down into their component parts.
That's exactly what this session does...expect to get your share of hip opening, abdominal work, and relaxation, too!
Lengthen and twist your way to decompression in body and mind with this all levels flow designed to leave you feeling taller and lighter.
In this full-length flow, we work with key principles of strong posture: grounding the feet, drawing in at center, and lifting up through heart and head.
Bonus: It's a good recipe for full body integration and emotional stability, too.
This one takes a tour through two of our more complex asanas: crow, which is an arm balance and split, which is -- you know -- a split.
There's also plenty of your regularly scheduled bending: sun a, b, and warriors...balance, backbends, and floor stretches.
Enjoy!
In this short session, we tackle five "water break asanas" -- challenging postures that can send us straight to overwhelm, judgement, and making things harder than they need to be.
This time, though, we're gliding through, giving each one just a few moments of attention as we move through a grounding, centering vinyasa practice.
An extended practice of upper back and outer hip work...with plenty of rest in between.
Want to stand taller and move better? Strengthen your back and your lateral stabilizers.
How? Press play.
This one's easy going...we start with slow stretching and spinal movement, then take on an easy, energy-lifting vinyasa, and finish with deep side bends, twists, and hip openers.
Good vibes to all y'all!
Need a quick stretch....we've got you. This one will give you a little time to get in your body, then we'll get realllllllll stretchy. Enjoy!
This is your good-for-everything vinyasa: you'll move, you'll breathe, you'll ease overwhelm, work out the kinks, improve your posture...and the list goes on.
Enjoy!
This one pairs folds and twists for a deeply refreshing "detox-style" practice...you'll be reaaaaaaaal glad you made the time for it!
This one starts with slow stretches, proceeds through a strong, but gentle flow, and ends with a long series of hip openers, twists, and side bends...y
This one takes a simple approach to a deep stretch. We cover foundational yoga postures and practices with a slow and methodical approach. It's a great session for those newer to yoga...or for the days you just want things to be simple and straightforward for a change!
Focusing on the base of your postures is a great way to elevate your practice. This comprehensive vinyasa practice will teach you how.
Side note: this one pairs well with the Feet of Balance flow. You'll reinforce the balancing practices you learned in that one...and develop more skill and confidence in how you step through your practice.
This full-length deep dive into how to step, stand, and balance is centered on how connect with your feet...and connect your feet to the ground.
It's a full-body, all ranges of motion practice...and you'll definitely feel your feet when you're done!
This one focuses on drishtiyama - the centering and softening of your gaze - as a way to deepen your physical practice and focus your mind in the moment.
It's a great way to step away from the overstimulation of modern life and bring some perspective to your day.
Got just a few minutes and a little bit of energy? We'll get you moving and feeling good with a mostly standing pose practice...all you gotta do is press play!
Want to learn to stay present in the moment? Relish the details.
The good news: you'll also get a better practice session in.
Yep, that's a big title. And yep, yoga can help you learn to self-regulate through listening to your body, getting underneath your thoughts and opinions, and inquiring within.
If you've ever wondered "Am I trying hard enough?" or "Why does this feel so hard?" or "Why am I not getting results?" or "Why do I keep getting hurt?" -- this practice is for you.
And yeah, it's also for you if you just want to bend, breathe, and balance.
In this one, we focus on looking for the good, becoming receptive to it, and then increasing it...even when -- ok, especially when -- things get challenging.
Enjoy!
This is a continuous flow with all the usual suspects: lunges, warriors, balance, twists, backbends, abs, and hip openers...and there's not a ton of instructive verbiage so that you can stay in your brain/body experience as much as possible.
The pranayamic exercise of breath restraint can help us learn how to let go: when we practice this powerful technique, we slow down, come back to our senses, and reframe our experience to know what's right in the moment.
This flow works with an entry-level approach to breath restraint along with asanas focused on relieving tension in the body. It's suitable for all levels of practitioners, even beginners.
However, breath retention isn't everybody's cup of tea. If it causes you panic or anxiety, please skip it, feel free to move through the practice breathing in ways that help you feel good and relieve tension for you.
Jumping is one of the best things we can do for our bodies, nervous systems, and brains...and it doesn't take Olympic style jumps to have a benefit for your body.
In fact, just a little bouncing a few days a week is all you need to see a big difference in how you feel and move.
Move Your Asana is a classe without a lot of instruction...we simply flow and breathe...and feel real good when we're done.
If you like your yoga on the active side and the talking at a minimum, this one's for you.
Good mobility is about more than range of motion. It's about stability, strength, coordination, and a lot of other puzzle pieces.
The thing that links them all is presence...when you're present to how you're moving, you have choice.
That's what this one is all about...also, watch out for the next album from your favorite folk-punk band, Unconscious Cartwheels coming soon.
Clamshells, leg rotation, and new takes on Warrior 2 combine to get your outer hips strong and mobile. Plus, plenty of breathing and moving to keep you in the yoga zone.
When your body and brain need a refresh, this practice runs to the rescue.
You'll focus enough to lengthen, strengthen, and de-stress your body...and stay spacious enough to bring ease to your mind and spirit.
Long day at the office? Or on the playing field? Either way, this reverse flow will get you refreshed and ready to take on whatever's next.
Key practices include: starting in hips on a block, progressing through reclined mobilizers, and then taking on a steady, precision-focused vinyasa practice with lots of hip openers.
A relaxed Sunday-style flow with lots of room to breathe and move. Grab a mat, spend an hour with yourself, you'll feel better.
Key practices include: lunges, pigeons, tree pose, and pachimottanasana.
To get you ready to move well all day, we start with hip mobility, move into strong flow, get balanced, and even throw in some stabilizing for your core.
This one works particularly well first thing in the morning...but it's also good midday, evening, and night. Enjoy!
Aelcome to the first installment in our MOBILTY series. during the month of August, we'll be:
...strengthening your hips in all ranges of motion (especially lateral action),
...developing body awareness and core control. and
...practicing balance and proprioception.
key practices in this session include: squats, lunges, balance challenges, rolling bridges, agility challenges, and reclined stretching.
keeping your feet healthy is rooted in strong and resilient muscles in your feet, ankles, and calves...and we're here for all of it.
this is a full body vinyasa, with a special focus below the knees. hope you enjoy and use it regularly to keep your hiking, dancing, and high-heel-wearing feet happy!
Sometimes you don't need a lot of salutations, warriors, or backbends...just a solid thirty minutes of moving your body in interesting ways.
This is one of those times.
Yoga's really great at helping us feel unhurried.
Getting unhurried is great for getting balanced and centered...when we practice it in a balanced and centered way.
This practice will get you there. Key practices include: a slow start, moderate vinyasa, strong standing poses, slow and focused one-legged balance, and deep stretches.
This one isn't a no-hands practice, but it's close. It goes really easy on the shoulder joint with a focus on standing flow, lunges, and very few chaturangas (plus, it added instructions on when and how to skip them).
It's great for every body, even if your shoulders are in mint condition...let's keep 'em that way!
This one's a sunday kind of class...and it's good for any day. Especially those long ones. Grab your mat, find your breath, and enjoy!
On those days when you're about ready to snap, a little neck and shoulder love goes a long way. Try it...worst case, it's still a solid 30 minutes of yoga time!
This one's a full-body vinyasa that focuses on getting familiar with all the actions of your shoulder joints. It's great for getting unstuck after a day at the desk...or for waking up gently any day of the week.
Sometimes, we all need a cooling off period: whether it's a hot day...or a stressful one, this practice has what you need.
You'll start by lying down in a supported backbend, practicing some EFT tapping to relieve stress and burnout, then we've got seated hip/shoulder stretches, followed by a straightforward vinyasa practice to bring you into that oh-so-lovely flow state.
Locust, sphinx, and cobra anchor this full-body, athletic flow.
You'll walk taller and feel better...or your money back!
Using proper twisting technique is highlighted in the center of this full-body vinyasa practice. You'll get everything you want from a vinyasa practice, with a few details thrown in to advance your rotation game.
Enjoy!
Twists are a few of our favorite things...especially after a good summer-style weekend. Press play on this one and jump back into your week feeling good.
Want stronger arms and shoulders? Want to feel more stable in your down dogs, planks, and handstands? We got you.
Key practices in this one include: planks, cobras, locusts, down dog, handstand hops (don't back down, you can do it!), eagle, dancer, triangle...and then some floor stretching and core work to round it out!
When time is tight, but you want to feel better in all the usual rough spots. We got you.
This one's a full-scale vinyasa class, with a gentle feel and a lot of attention to hip and shoulder mobility. A three dog classic, so to speak. Enjoy!
Maybe you've heard of the benefits of NSDR -- non-sleep deep rest: it can enhance cognitive performance, reduce heart rate and blood pressure, decrease anxiety and ease pain levels, as well as helping you sleep better and more deeply at night.
If you've never tried it...this class will give you a taste. We start with a ten minute NSDR (we call it Savasana, but it's really a guided relaxation practice) and then move on to stretching, slow flow, and more relaxation.
Enjoy!
This one starts with a few moments of self-reflection, followed by a strong but gentle vinyasa, balance, and stretch series to keep you focused and tranquil...especially good on those days those things seem most out of reach.
Welcome to REVERSE FLOW. We start on the ground and work our way slowly into vinyasa and standing poses...you'll enter a state of tranquility and let your asana practice come from a deep, focused space to get you to a more open, mobile, energized you.
When you want to get more mobile, you gotta mobilize more. This high-energy, low-stress practice will get you there.
Through taking bigger steps, focusing on the pacing of your breath, and being intentional about your range of motion, you'll feel the same old postures in a brand new way.
We recommend keeping this one on your list of repeat performances to keep yourself growing in your practice.
Want to advance your skills even more? Join us in-studio or online for live classes where you'll receive in-the-moment coaching and visual instruction to deepen your understanding of the practice.
You'll hear the phrases "naval center" and "heart center" a lot ... a lot, a lot, in yoga class. This short practice demystifies these important concepts, and provides a good workout on the side.
We'll focus on strengthening the core...as well as decompressing it. Both important for good mobility, better breathing, and optimal organ function.
Key asanas include: lunges, warriors, flipped dog, half moon, revolved side plank, backbends, and twists.
Keep this one around for a feel good practice anytime!
Yes, this one applies to all of us.
Press play, and you'll enter an hour of freedom from the need to have an agenda, an opinion, or any criticism of yourself.
You'll also work hard, maybe even sweat, and spend a good amount of time stretching out all the usual tight spots.
Strong, supple, and cared-for feet are happy feet. In this comprehensive vinyasa practice that's good for your whole self, we'll do a little stretching, a little strengthening, and a little restorative work to keep your feet ready for dancing.
Join us for a cruise through the standing posture series by way of vinyasa. You'll get your moving meditation in, as well as work on those quick steps that are so challenging, but so worth it.
Stepping from down dog into warriors is not easy...but it can be fun and is definitely rewarding: practice enough, and you'll improve your balance and ability to move with ease.
Life moves pretty fast...and momentum is sometimes mistaken for progress. In this full-scale vinyasa practice, we focus on slowing down to get everything possible out of each pose.
It's not easy; it is worth it.
This one's a straightforward steady journey to the flow state...it'll get the job done any day. You'll move and breathe in a meditative series designed to get you into your right mind, mobile body, and most elevated mood.
Your feet matter...a lot. Whether you're standing, hiking, running, or doing yoga, knowing how to use your feet well can give you better balance, agility, and mobility.
In this practice, we focus on foot anatomy and how to use it to your advantage in lunges, planks, and more.
As humans in the 21st century, we spend a lot of time thinking about our bodies, looking at our bodies, judging our bodies...and comparatively little time feeling what's really going on inside our bodies.
Building your body awareness is helpful to so many things in life: balance, strength, playing sports, having fun, remaining in good health, listening to your intuition...but you probably already know this.
Yoga can help. Just press play.
One of the best somatic practices to quell a racing nervous system is to get in touch with the back of your body. Sounds weird? Only until you try it...
This practice gives you some tools for easing anxiety in the context of a well-rounded vinyasa practice that's good for every day. Enjoy!
The subtitle for this one could be "stop dragging your feet around"...we pay really close attention to how we're stepping and moving through the practice as a way to improve our mind-body connection and develop physical lightness that transfers to how you move (and feel) off the mat.
Yes, you can have a flow practice with no low pushups...in this one we get creative with standing vinyasa, floor backbends, and straddle flows to get you moving (and ease the load on shoulders, wrists, and elbows).
Strong, flexible feet create strong standing postures...and strong standing postures create strong, flexible feet.
Join us for a journey through lunges, warriors, triangles, and half moons with a focus on foot care and stability.
Another installment in our happy feet series. You'll care for your feet by paying them some attention, getting mobile, and using them to create stability.
Plus, all the usual stretches and bends are here, too.
This one keeps it simple and keeps you moving. Perfect when the week has already been a lot...
Drishti and mudra are two practices within the practice of yoga that help our modern minds develop focus and presence.
Drishti is the act of setting your gaze in a way that honors your intention. We practice setting our eyes to one external point during the practice of any asana to get more in tune with what's happening inside our bodies and minds.
Mudra is the a practice of hand gestures that allow us to communicate our intention...and shapes the way we receive the practice and the world around us.
Want to learn more? Just press play!
When we ask for requests, hip opening is the most common response. but almost no one requests the standing, warrior-style asanas to get there.
However, these are some of the best postures for increasing hip mobility and (bonus) strength.
This session's also a great workout and a serious attitude adjustment. Press play and jump in!
This one's gonna get your body moving, your mind quiet, and your spirit feeling really, really good.
You're gonna move your asana in this one...we start with spinal mobility, get right into legs and hips, then shoulders and upper back...which leads us right into restoratives and relaxation.
If you want a yoga practice that gets you feeling open, less creaky, and happy all over, this one's for you.
If eagle arms (or stiff shoulders) are your nemesis, this one's for you. If you love eagle, welp, this one's for you, too!
This one's a total body restorative...you'll stretch, work your core, and get some time upside down. Best of all, you'll downregulate your nervous system, making this a great practice for a stressful day or nightcap before bed.
Start strong, stay strong, finish strong. This one is no-frills, no-fluff and so, so good when you want to do a lot of yoga in a little space of time.
You'll also get the opportunity to center and relax...important moves for coming back even stronger next time.
No dog poses, chaturangas, or planks in this one...still, you'll get your sweat on with lots of ab work, back strengtheners, and hip openers!
Yes, you'll sweat with this one...and you'l get your body feeling good and mobile. You'll also practice exploration and curiosity through paying attention to physical sensations and actions.
All around good for the body and the mind.
In this episode, we focus on side body opening and release...which in yoga lore helps to banish bad moods and bring on the smiles.
Key postures include side angle pose, half moon, twisting triangle, diagonal splits, and seated twists.
Not sure about that? Press play and do your own research!
This one's straight down broadway...our OG sequence with a focus on twists and shoulder openers. Plus, some time upside down.
This one starts low and slow, builds to a strong standing series to build warmth, then back to that low, slow action.
This one's an all-purpose flow, with special attention to feet mobility, leg stretches, and hip opening.
It's pretty much just as the title says...this one checks all the boxes when you want to tame the distraction monster.
For when you need to squeeze in a practice.
You'll find just the essentials in this one...you'll move, align with your breath, and have those few precious moments to yourself.
no down dogs, chaturangas, side planks or arm balances...but plenty of working postures and relaxation.
Want to get stronger, more flexible, and feel more energized? This standing series is for you!
Build leg, core, and upper body strength with a sixty-minute focus on our standing series....warriors, lunges, one-legged balances, triangles, and more.
get your vinyasa on with no hand balances, planks, or binds....great for those days your shoulders, wrists, and arms need a break.
This one goes deep on twists...they're a really special part of our sequence that teach body awareness, build core strength, and relieve tension -- when we do them well.
Curious? Let's play!
When it comes to yoga practice, the fundamentals will take you a long way....it doesn't take fancy asanas to leave you feeling strong, stress free, and in balance.
This practice takes you through all the major series of a well-rounded yoga session to set your body and mind at ease no matter what your day (or night) brings.
want to feel awake, strong, balanced, flexible, and at ease in your own skin?
take a tour through an abbreviated edition of the three dog methodology...and get an invigorating practice that finishes with a deeply calming relaxation.
Ready to let your mind unwind? Let it follow your body and breath with this simple salutations practice that focuses on moving your spine forward, backward, sideways, and in rotation.
You'll breathe better and feel better, quick!
work out the kinks and get yourself feeling calm, cool, and collected with strong flow, abdominal kriyas, twists, and side bends.
This one's really straightforward, and it gets the job done. When you're looking for an opportunity to move, breathe, and feel like yourself again, press play!
a morning practice to get you moving...and practice your getting up and down off the floor.
you don't have to work hard, you don't need to struggle, you certainly don't need to suffer.
just go all in...mind, body, breath, heart.
you got this.
spring is the best time of year...but pollen is the worst.
yoga practice can help: especially when it focuses on twists, inversions, and strong vinyasa to get your circulation going.
makes a great addition to a neti pot or nasal cleanse routine!
when you're feeling a little less than energetic but want to get an active practice in, starting slow is your ticket to making the magic happen.
here, we use gentle inversions and floor stretches to get energy flowing in your body, while your mind takes a rest. then we keep that relaxed mental state and move into a practice that challenges your body...and your assumptions.
this one's really straightforward...and really useful for a monday -- or any time you want to get your brain and body working together.
in this one, we give a lot of (relaxed) attention to how the body moves...more importantly, how YOUR body moves, as a way of keeping our attention focused on simple stuff in a relaxed way.
it's good for the body, it's good for the mind. give it a go and let us know what you think!
keep this one around for when your low back has been sitting at a desk, in a car, or on a bike for hours. or when your mood could use a little lightening up. hamstring, hip, and side body stretches are good for it all.
this one starts with a seated hip and spine series, moves into a mellow, mobilizing vinyasa, and closes up with a good stretch.
short, sweet, and to the point. you'll get mobile with a mellow flow that relieves hip tension and builds agility.
ready to shake off the blahs and reinvigorate yourself (and your Self)? this is your practice.
this one's great for Daylight Savings week, when our bodies are adapting to the time change...or any time we're a little tired and a little wired.
expect gentle inversions, lots of spinal care, twists, side bends, and steady flow.
sometimes the strongest thing you can be is gentle. this is practice for those times.
you'll get a great workout in, and focus on remaining calm and at ease in the face of challenge. keep this one around.
this one's taped live in our JAM class. we bring it to you here without the music (copyrights are real)...but suggest throwing your own playlist on and rocking out!
this one is great for unwinding mental tension, headaches, jaw tightness, shoulder stiffness, and overall uptightness. keep it in your rotation.
this one will get your asana and your energy moving...and it's especially good on those days when you feel a little less than present, less than enthusiastic.
you don't have to trust us, just press play.
this one starts slow, gains momentum and takes you through all the ranges of motion your body needs. there's a particular focus on lengthening through the front and side bodies to get energy flowing and open up your posture.
join us online for Zoom classes or at 1617 Terrace Way in Santa Rosa for in-studio sessions. learn more at www.threedogyoga.com.
strong flow with twists and side bends. balance flow and backbends. ab series. clamshells! hip openers. rest.
rinse and repeat.
this one starts on the mild side with supported inversions and chest openers, then gets spicier with a springy little flow series designed to lighten your step and leave you feeling spry.
enjoy!
chakra what?
no worries, we haven't gone all woo-woo...uh, basically because we started at woo-woo. but we digress.
this is a spinal-focused flow with special attention paid to the effects of practice on the energetic body.
you can think of it as chakras (it's fun) or as your nervous system (that's definitely a real thing). either way, you'll feel clear, grounded, and calm ... and your spine will thank you.
(of course, if your spine actually starts talking to you, you'll know you've gone way past woo-woo. and we want to hear about it!)
ease into your day or evening with this one. it'll soothe your nervous system and leave you feeling open and clear in mind and body.
this one's really not your average flow...but it's great if you want a practice that will get your hips strong and flexible.
bonus...we build skills of getting up and down off the floor with no hands!
power hours usually come around on Saturday mornings around here.
join us for this one any time you want a strong practice that will leave you feeling energized and accomplished.
clamshells are some of the best hip mobilizers...they're the kind of movement that doesn't look like much, but feels like everything.
we work them into a fairly straightforward flow series to strengthen the outer hip muscles needed for healthy knees, hips, and low back muscles.
enjoy and repeat!
lots of twists in this one...not a lot of talking.
this is the spoken audio from our JAM 30 class...feel free to put on the playlist of your choice and get at it!
this one starts out mellow and builds as it goes...and is sure to leave you feeling more mobile, more energetic, and more yourself when you get up from the mat.
key practices include: floor hip openers, lots of vinyasa, and a mellow cool down series.
breathe in, breathe out, move your asana.
this one takes all the major parts of a vinyasa practice (strength, flexibility, and balance postures) and routes them through sun A and B.
you'll get moving and stay moving..and then take it to the floor for a brief rest before moving out into your day with a clear mind and limber body.
what's the best way to reach your potential? get present, listen to what your body is telling you and respond accordingly.
this practice will encourage you to get still, pay attention to the present moment, and go where your body leads you.
plus, you'll get hamstring, hip, and shoulder opening as well as balance and meditative flow.
this one's a great option if you're looking to get moving and increase your functional flexibility.
we get moving, stay moving, and then stretch/strengthen the hips and hamstrings with relaxing floor postures.
do something radical...enjoy your life.
seriously, remembering to enjoy the moments you have is a practice...life moves pretty fast and frantic sometimes. here's your opportunity to slow down and be in the moment.
this practice will help you get into the enjoyment mindset...and you'll feel good all over when you're done!
get your spine, hips, and shoulders ready for the day...or recovered from the day with this short flow focused on mobilizing your entire body.
MOVE YOUR ASANA is a 30-minute energizing flow recorded live as part of our JAM classes, which are yoga-inspired workouts for every body.
there's not a lot of instruction...just moving your body in a steady flow, then stretching out at the end of class.
if you're looking for a simple + strong moving meditation...this is it. enjoy!
spinal mobility is a big part of yoga practice and knowing how to align your spine in postures like Warrior, Triangle, Tree, and Halfway Lift is a big help when you're first starting -- or wanting to upgrade -- your practice.
this is an all-around vinyasa class that pays special attention to the way we move -- and stabilize -- the spine.
keep it around for when you want a little fine tuning.
want an ab workout without a lot of crunches? need a good core strengthener that's not a plank...
do. this. one.
is decluttering on your goal list for 2024? this practice is for you.
breath + body. that's all you need for the next 30 minutes...you can lose the extra, and tap into what's real. you're here now. a living, breathing being.
and you're enough.
this one starts with a body scan meditation to embrace the power of stillness and perception -- then we use those listening skills to level up our vinyasa practice.
key practices include: meditation, floor mobilizers, seated mobilizers, lunge salutations, warriors, backbends, weird hip mobility, and pigeon.
Tree Pose is probably the asana most loved by kids yoga...it's relatable, a challenge, and a chance to be silly when trying to balance.
in grown up yoga, Tree Pose looks real different...it's often the pose we use to judge our balance talent (or perceived lack there of).
there's actually a lot more to it...and it gets more fun the nerdier you get.
dig in, geek out, have fun...and probably be sore the next day.
want strong and supple abdominals? this one's gotcha covered.
short, sweet (sorta), and pretty darn serene. enjoy!
listening is a superpower...hone yours with this full-body, full-brainpower vinyasa.
we sweat a few of the details to engage our brains in a productive conversation with our bodies...keep this one in your rotation and watch yourself get stronger, more flexible, and more focused.
key practices include: abdominal conditioning. salutations, warrior stances,
no dog poses, no planks, no arm balances...but there's still plenty of flow.
in this session, enjoy some of the more traditional floor series postures, and a few unusual suspects...when you're done, you'll hav gotten a full body vinyasa session in with no pressure on your wrists, elbows, shoulders, or hands.
starting, ending, or restarting your day with meditation is never a bad idea.
this eight-minute bodyscan will get you present, clear, and ready to chill...or carpe diem.
this one's for when you really want to get moving, keep moving, relax a little and get on with your day.
the perfect wake-up call for spine and hips...with no rotation needed.
we love twists, but sometimes you just don't need them ... when you're doing yoga for two, nursing a back injury, or after that really great burrito you had for lunch.
this practice does feature spinal and hip mobility in a big way, though, so you'll feel real good after moving your asana.
in this practice. we pay attention to paying attention. caution: when done properly, this could lead to soreness.
key practices include: strongly-held down dog, lunge salutations, sun a's, warrior activations, ab series, and reclined stretches.
the inaugural HANDS FREE FLOW...hint: it's not about lying on the floor and stretching.
key practices include: spine + hip mobility, hands-free stepping up and down, warriors, standing balance, prone backbends, and reclined stretching.
this one starts with seated meditation, takes you through a moving meditation centered in body awareness, and finishes with a soul-soothing Savasana.
key practices include: neck and shoulder openers, cat/cow, lunges, sun salutations, warrior 2 series and alignment checks, eagle, tree, sphinx, locust, and pigeon.
a non-traditional route to core stability, this practice focuses on side bending and twisting in upright postures.
enjoy!
a little plank alignment and activation series...you'll get a full-body vinyasa practice that will leave you feeling strong, centered, and in alignment with yourself.
presence is power. getting really into what you're doing is good for your body and your mental health.
give this one a whirl and see what a difference it makes when you're really ON.
new thing, y'all. every friday at 4:30p, we're going hands free.
no dogs, no planks, just vinyasa flow with a core strength and full-body flexibility focus.
you'll be getting these in your feed on saturdays. hope you (and your shoulders, wrists, and hands) enjoy!
when we want yoga to work for us, we gotta work for it.
that means slowing down, paying attention and getting fully into each asana body, mind, and heart.
we could all use a little coaching on that, so we cooked up this little flow for you.
hamstring, hip, and shoulder stretches FTW.
key practices include: reclined leg stretches -- both passive and active, seated shoulder work, kneeling hip release, salutations, warriors, and reclined twists.
side body opening and strengthening to get yourself clear.
key practices include: variations on forward folds, diagonal dog, sun a's, reverse warrior, and side angle.
could your feet use a little TLC? we start this flow with a good 20 minutes of stretching, relaxation, and massage for your hard working soles.
key practices include: hips on a block, manual stretching, paying attention to foot placement and action, solid flow series, grounding backbends, and seated folds.
we start out with a little reminder on how to activate your side bodies, then flow through a keep-it-fresh set of salutations and bring it home with balance, backbends, and relaxation.
episode 2 in our prep for the NYD 108.
we take on 18 sun salutations, then spend some time dialing in warriors 1 and 2 ... then take it to the floor for simple backbends, hip openers, and twists.
this one's for them that don't want to do the down dog, chaturanga, up dog thing...but still want to flow. and don't mind some diversions.
it's not easy, but it's gentle.
except for some questionable language. sorry, mom.
key practices: twists, sidebands, hip mobility.
we start with straddle mobility and move through simple flow...then back to the floor for shoulder openers and backbends.
simple, quick, and effective.
this one starts really sweet. a lot of neck, shoulder, side body and hip opening. then we get some salutations going and do a quick little warrior refresher...then it's all stretches and relaxation. enjoy!
yep, this one's just a plain and simple, but not easy, chance to get on the mat and get moving.
key practices include: a lot of salutations. and feeling really good after.
for all the days you need to give your hands, arms, shoulders, or wrists a rest...no arms overhead, no plank, no chaturanga. but you'll get your flow on!
yep, you know your yoga teacher LOVES twists and sidebands. and honestly, if you're not practicing yoga you're probably not getting a lot of them in your day...so now's a good time.
plus, if you've got a tennis backhand, a golf swing, yard work, or grocery hauling in your life, having a good twisting practice will go a long way toward making you more efficient at all the things.
key practices: standing half-lift twists, crescent twists, bow pulls, seated straddle side bends.
our NYD 108 is just three weeks away. get your asana ready with these training sessions that will build your base of endurance and focus.
this episode features 27 salutations separated into groups of 9, with breaks in between to explore postures that aren't usually on the menu.
key practices include: salutations, duh. flipped dog, side plank, upright lunge, crow, nerdy half-moon.
balance practice comes in a wide array of forms: balancing your breathing, balancing the movements of your spine, balancing strength and flexibility, balancing on two feet as you move your body into (and out of) asanas, and the more traditional balancing on one foot variety.
you'll get all of those here.
key practices: neck and shoulder release, deconstructed salutations, re-constructed salutations, lunges, standing leg raises, backbends, downward facing savasana, floor stretching, and real Savasana.
yeah, there are some unusual suspects in here...but mostly it's your standard flow that's going to give you everything you need: breathing, spinal mobility, balance, hip opening, and postural realignment.
but yeah, those hip openers get a little weird
key practices include: cat/cow, lunges, pyramids, twists, salutations, tree pose, shoulder openers, tree, and bridge postures.
grab a block and get on down to your mat. we're about to shift your energy.
key practices include: hips on a block, hands-free vinyasa for about 30 minutes, steadily flowing salutations, and floor stretching.
get your flow going, but take it easy on your upper body.
there are a few vinyasa series in this one, but we warm up to it...and give alternatives for the traditional chaturanga/updog.
key practices include: core strengthening, spinal mobility, vinyasa, airplane (think locust in the air), and a finishing backbend of your choice.
nothing fancy, nothing dramatic. this one’s powerful because it keeps you focused on the moment.
we really dial into the rhythm of vinyasa…by, you guessed it, focusing on the breath. and of course, due to caffeine consumption on the teacher’s part, there are some side trips into prog rock, snakes, and contortionism…
key practices include: hip openers, salutations, extended balance sequence, backbends, and revolving deer pose.
this one starts slow, stays slow, and gets the job done.
key practices include: twists, sidebands, gentle salutations and lunges, eagle variations, kneeling hip openers, reclined back bends, and physiological sighs.
welcome to our December deep dive: peace.
this month, the flow will be focused, balances will be simple and long-held, and restorative postures are being served for dessert.
enjoy!
one breath, one pose. keep it simple. do it well.
key practices: vinyasa through all the basic postures and ranges of motion, with a choose-your-own finishing backbend, and relaxation.
need to work out the kinks and get your groove back...this one's for you.
key practices: a solid pre-flow stretch session, moderately paced flow, mobility work, and a long, relaxing floor series before Savasana.
the key to making yoga work for you...is to keep working your yoga. even the most basic stuff...ok, especially the most basic stuff.
key practices include: plank, down dog, half lift, sun a, crescent lunge, warrior 2, eagle, pyramid, and bridge/wheel.
honestly, this is one of those "all you need" kind of practices.
pardon the references to the limbo + barbed wire.
key practices include: gliding flow, lunges, step-over side plank, squats, 90/90 flow, twists, side bends, neck releases, you get the idea.
whatever body you've shown up with is the exact body you need for this practice. go ahead...enjoy moving around in the skin you're in.
yep. it's our semi-annual deep dive into revolved triangle to get you nicely wrung out.
and, of course, this is a not-so-traditional take on the pose.
not just to be contrarian...although, we do like that around here...but to allow more bodies to experience the benefits of the pose.
the traditional structure may be great for you...if so, keep it. but if you've never been a fan of the pose because it feels awkward, hurts your low back, or doesn't seem to do much, this ones for you!
key practices: lots of twisting and spinal alignment cues.
this is a straight up mobility salutations flow. we keep it pretty straightforward...except when we go sideways.
enjoy, y'all!
key practices: sun A, squat salutations, lunge salutations, pigeon salutations....you get the idea.
lots and lots and lots of good stuff in here, y'all. enjoy!
a very happy Thanksgiving to our U.S. Benders...
we're grateful for every body who gets on the mat with us near and far...thank you for being part of this crazy little thing called yoga.
throwing this out there for everyone who's having the extra slice of pie, glass (bottle) of wine, or dose family drama this week.
not because you gotta burn it off...you don't.
it just feels good to pair those things with moving, breathing, and (potentially) breaking a sweat.
back strength is something we can all use a little more of...backbends help, but so do twists and planks...and forward folds help keep your back body muscles relaxed and up for anything.
key practices include: triple backbend sun A, bow pull lunge salutations, backbend pigeon, and seated straddle flow.
need to get your body back to good after a long sit on an airplane, in a car, or at your desk. side bends, twists, and hip openers to the rescue.
from your feet to your forehead, we've got tension relief covered in this one.
key practices include: guided Savasana, hip mobilizers, neck and shoulder openers, twists, forward folds galore, and seated side bends.
vinyasa can be tough when you've got a wing injury, touchy shoulder, or sore wrist...but if you need to get your fix, we've got a solution for you.
key practices include: hip openers, twists, side bends, prone backbends, and shoulder openers.
this one stays pretty simple, moves at a steady pace, and closes out with a good amount of time in hips on a block. perfectly paced to leave you in a calm, confident space.
gentle inversions, twists, and side bends are really good ways to move your body for the benefit of your immune system.
as 21st century humans, we spend so much time upright and facing straight ahead, whether we're sitting at a desk, driving a car, making dinner, running, hiking, cycling, or horseback riding.
that's where yoga can help...taking us through unusual ranges of motion that get circulation and hydration going all over. try it...you might like it!
key practices: hips on a block, ab series, seated and kneeling spinal mobility, sun a, crescent sun b, twisting and side bending salutations, relaxation.
this one starts in the place we want to end up…deep rest. then we move into rhythmic floor stretches, seated shoulder openers, and finally strong flow.
a really great way to wake up any time of day…as long as you’re ok with the yoga truth that whenver the yoga teacher says “one more” they mean “one more on each side” …
this one starts with getting your rhythm, then keeping it as you move through a balance-challenging standing series.
key practices include: down dog, ragdoll squats, sun A, lunge salutations, twisting balance flow, eagle, standing galavasana, dancer, tree, and sphinx. oh, and Savasana.
tap into the natural rhythm of your body to calm and center your mind. the emphasis here is on ujjayi breathing: slow inhales and exhales that use your "whisper-muscles" to meter the breath and draw it intentionally down into your body.
key practices include: hips on block, low back stretches, seated folds, sun salutations, warrior flow, and low lunge/straddle stretches.
one part stuff you know and love, one part stuff that's new and weird.
key practices include: lunge salutations and shoulder opening series, sun a's, hands behind head variations on a lot of stuff. pigeons, balance postures, and backbends.
the title explains it all. we move a little slower in the beginning of this to get a good stretch in...then, we kick into vinyasa gear: one breath, one pose all the way to some deep relaxation at the end.
this one focuses on the "pretend your hands are on jar lids" technique for stabilizing your shoulder joints...which can lead to happier shoulders and better posture. plus, we throw in side bends, twists, and hip mobilizers to round things out.
you'll get your side bends, side strengtheners, twists, balance and hip opening in....in a little less than 30 minutes.
this one's a pretty straight down broadway short session, with a focus on spinal and hip mobility.
keep it around, it'll take care of you.
sunday flows start really mellow, build to deep work, then get really mellow. you'll love it....any day!
key practices: floor stretches, salutations, lunge variations, balance, pigeon, and janu sirsasana variations.
yeah, we could all be a little kinder, to ourselves, to others, to the planet. it never hurt nobody.
this one gets it all in...in just 45 minutes.
key practices include: spinal mobilizers, salutations, balance, backbends, and floor stretches.
a short practice can be a complete practice. if you need to fit in a little time out of mind and want to get a full body mobility session in, this one's for you.
key practices include: sun a, crescent sun b variations, eagle, dancer, triangle, half moon, and seated cross-legged series.
ok, so the human body is already good at taking care of itself, so we don't really need to detox....but we can help it do it's thing in three really easy steps.
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drink your water.
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breathe deeply.
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move.
if you've got a water bottle, we've got the rest covered.
lots of good stuff here, including visualization, tapping, hip + shoulder opening...and -- of course -- the get up, get down.
strong, energizing flow is on the menu. call on this one whenever you want to get lifted.
key practices include: spinal mobility, salutations of all kinds, warrior 2 and triangle series, flowing backbends, light abs, and floor stretches.
oh yeah. your hips, spine and shoulders are gonna love this one.
key practices include: lunges with rotation, salutations, revolved side plank, standing ankle to knee, camel, deer, table, and floor stretching.
lots of sneaky abdominal and posture work in this one. plus a nice long cooldown.
key practices include: refining your plank, sun salutations, triangle series, step-over side planks, backbends, abs, floor stretches.
when you need to ease tension in your hips, low back, hamstrings, and calves, drop into this meditative flow. you'll get what you need. plus, some meditation on the side.
props needed: a yoga belt/strap or something like it.
key practices include: floor stretching, down dog stretches, salutations, warrior postures, strengthening backbends, and floor stretching.
this is one of those slow down to get there faster kind of classes. you'll focus on bringing yourself into the here and now...and enjoying the space you find.
key practices include: hips on a block, floor stretches, seated mobilizers, salutations, backbends, hamstring lengtheners, and twists.
want to change your mood fast...get some side body opening going. just press play and get yourself lifted in body and spirit.
key practices include: floor abdominal work, lunge mobilizers, salutations, warriors, seated side bends, and backbends.
"be like water, not a Pop Tart..."
with sage advice like that, you know this one will get you where you want to go.
key practices include: reclined openers, cat cow variations, lunges and shoulder opening, salutations of all sorts, one long backbend, and Savasana.
this short meditation will help you feel gratitude in your body...no flowery language, no "i'm thankful for" lists...just actually feeling grateful.
skeptical? give it a go. you'll know in less than ten minutes.
from hamstring stretches, to standing pigeon, to anahatasana, to hips on a block, we're gonna get your feet in the air a lot in this one. it's good for your soles and good for your soul, too!
give yourself an hour of being...come as you are. leave feeling better.
key practices: moving with breath through some key openers, lunge salutations and sun salutations, balance challenge, backbends, abs, pigeon, and a lot of mental clearing practice.
could you use a little less hurry and a little more intentionality. we got you. spend the next hour getting out from underneath the stuff of life, so you can live better, right now.
key practices include: savanna start, core strengthening, salutations, balance practice, focused rest, and floor stretches.
the name says it all. keep this one around for a moderately paced practice designed to leave you feeling grounded and centered.
ever notice how things that are plain get called vanilla like it's a bad thing? but, honestly, it's really hard to beat the smell or taste of really good vanilla. same with vinyasa...there's nothing fancy here...it's all just really good stuff for your spine, hips, posture, and brain.
key practices include: spinal mobilization, squats, lunges, salutations, twists, side bends, balance poses, standing postures, backbends, and seated folds. and of course, Savasana.
this one will get you warm all over...and keep you that way!
key practices: spinal mobilization, salutations, twisting chair, balance postures, abs, and floor stretches.
balance is always a work in progress...just keep doing the work, y'all! we'll be here for it.
key practices include: salutations, eagle, dancer, standing ankle to knee, tree pose, and Savasana to round things out.
take fifteen minutes and this one will give you better posture, instill a sense of focused calm, and get your creative muscles working.
yes, really.
a very sweaty, very cosmopolitan class...from LA to Paris to Istanbul. and...there's the age old question of which style of Champagne glass your Dancer Pose most resembles.
p.s. always drink Champagne from a white wine glass.
key practices include: lots of salutations, flipped dog, side plank, twists, sidebands, backbends, and Savasasana
if you've got energy to channel...or need to burn off some excess, this one's for you.
key practices include: all kinds of salutations, one big back bend, and Savasana.
this one's a pretty straightforward vinyasa, with a focus on taking care of your low back along the way.
key postures include: child's pose and gentle opening series, salutations and low lunges, crescent salutations and twisting salutations, floor postures and relaxation.
get all your ab, side body, and low back work in less than 30 minutes. then get on with whatever you've got to do.
key practices include: floor abdominals, hands-and-knees mobilizers, and a focus on breath-paced flow.
when the weather turns a little cool, yoga has some solid techniques for warming you up from the inside out.
key practices include: ujjayi breathing, spinal mobilizers, strong flow, twists, standing balance, and floor stretches.
the name says it all. an old school POWER FLOW session...you'll move everything. everything.
key practices include: salutations of alllllllll kinds
what do your abdominals have to do with tension relief for your neck?
everything.
key practices include: refining your plank, sun salutations, triangle series, step-over side planks, backbends, abs, floor stretches.
getting into a flow state is more than just "going with the flow" -- it involves intense attention, total submersion in the moment, and a lot of practice if you want to do it intentionally.
and...it's an intensely pleasurable experience where time seems to stand still and fly at the same time.
key practices include: traditional salutations, crescent salutations, warrior two practice, bird dog, half moon/airplane flow, backbends, and hip mobilizers.
want to get better at yoga? posture? learning? focus? life?
there's a secret: breathe well.
save this episode to practice regularly.
key practices include: seated pranayama (breathing practice), cat cow flow, five-breath postures, and about 30 minutes of strong vinyasa, followed by backbends and deep relaxation.
this one's perfect for those "faux fall" 90 degree days.
key practices: floor stretching, slow vinyasa, centering balance poses, deep breathing
when you're ready to get moving, press play.
key practices include: lunges, squats, sun salutations, warriors, standing ankle-to-knee, camel, floor twists, janu sirsasana, table, happy baby.
move, breathe, repeat. until you Savasana.
key practices in this one include: a good long series of sun A, squat salutations, lunge salutations, warrior flow, and flowing bridge work. then, Savasana.
in this one, we start seated for some mobilizers, move into strong, steady flow, and end with more seated hip openers. you'll feel better. for sure.
key practices include: seated folds, twists, and spinal mobility work; sun A; sun B with crescent, lunge salutations, twisting chair, bridge, wheel, seated pigeons, and table.
cultivate calm, ease, and expansion with this full-body traditional vinyasa flow. it's gonna set you right body and mind.
key practices include: sun saluation a and sun a upgraded, lunge salutations, sun B + warrior 2 flow, flipped dog + side plank, eagle and dancer, bridge, wheel, abs, and floor stretches.
key practices include: prone backbend salutations, cobra + locust, eagle and dancer, twisting straddle.
looking for a non-stop moving meditation to calm an overactive mind, channel some energy, and get some solid workout minutes in?
this one. keep this one on speed dial.
key practices include: more than 30 minutes of steady vinyasa flow, followed by backbends, abs, and floor stretches.
sometimes you just need to stretch out long through your whole body...dogs and cats know it, you've probably seen them do it. they're not trying to exercise, they just know it feels good.
and it can also help you get stronger in your back body, abdominals, and core. plus, better posture and increased receptivity to the world around you.
key practices include: listening. elongated down dogs and planks. locust. bridge, twists and hip openers.
you're gonna move a little of everything in this one.
key practices include: twisting dog, salutations, backbends, squats, and lunges.
yoga is like relationships...it always helps to listen. always.
key practices here include: focused breathing, down dog twists, locusts, bridge, wheel, the abdominal series, and pigeon.
what's all the fuss about energetic alignment?
you can think of it as getting your mind and your body in the same place, working toward a common goal...it a focusing, clearing practice to smooth out any rough edges and calm the anxieties of everyday life.
key practices include: smooth, steady breath; gentle spinal movement, steady salutations and standing flows, calming floor postures.
key practices include: prone backbend salutations, cobra + locust, eagle and dancer, twisting straddle.
trouble sleeping? wired and tired? just want to fall asleep more easily?
keep this one handy...it's got a bunch of tension relieving moves to help you get relaxed and ready for bed.
key practices include: facial relaxation, shoulder and neck openers, gentle twists and hip openers...and staying on your back the whole time.
somatic experiencing is a fancy term for exercises that help calm, center, and clear your mind by bringing your awareness into your body.
this practice focuses on developing a steady rhythmic experience that allows you to wake up your senses and calm your nervous system.
key practices include: rolling on the floor, rhythmic shoulder openers, vibration training, sun and and lunge salutations, twists, core work and floor stretches.
kick off the rust and get yourself right. this flow focuses on moving your body through all its native ranges of motion, with a special focus on getting upside down as much as possible.
key practices include: elevated down dog, salutations, side angle/reverse warrior, eagle, optional dolphin, floor twists, and hips on a block.
despite the terrible pun the teacher makes about halfway through, this is still a really, really solid practice for when you want to feel better...if you're so inclined.
key postures include: drunken deer, seated folds and twists, elevated down dog, lunges, half monkey god, presencing salutations, optional dolphin, deep Savasana.
nope, no pigeon. no frog, not even a low lunge. WTF kind of hip openers are these?
ones that work.
press play and see for yourself.
key practices include: supine hip mobilizers and twists, neck stretching, sun a, crescent salutation, twisting crescent salutations, kneeling chopasana/half moon, seated twists and hip openers, bridge, drunken deer, and restorative hip openers.
this somatic flow will help you release tension and restore your natural physical and mental energy.
key practices include: restorative breathing and somatic meditation, rocking, seated shoulder and chest openers, sun salutations, lunge salutations, warrior flow, standing twists, and brow chakra massage.
when you need to get intentional about getting unstuck, get upside down, twisted, and sideways. this practices moves your body through all its native ranges, focusing on the movements we don't always get to in modern day desk-car-netflix life.
key practices include: elevated down dog, lunges, side angle/reverse warrior, eagle, optional dolphin, floor twists, and hips on a block.
ok, so you're in charge of the tunes....this practice is literally all about rocking and rolling your way into a limber, energized body and clear, calm mind.
sounds good, right? press play now.
key practices include: floor hip openers and twists, seated shoulder and low back openers, vibration/hopping, salutations, standing and seated twists, abs, and hip opening.
what does moving your body have to do with cultivating an attitude of gratitude? a whole lot.
when you take the time and thoughtfulness to move yourself through a yoga practice, you get in touch with the feelings of being alive and well. and when you get all the other mental stuff out of the way, you leave yourself open to being really thankful to be here.
key practices include: neck and shoulder openers, thoughtful salutations, balance, backbends, and rhythmic twists/hip openers.
yeah, you'll work hard. but you'll also feel really darn good.
key practices include: strong flow and standing postures, balance, backbends, and hip openers.
this one's for when you want to let it all go and just move...you know, days like today.
key practices: steady flow, flowing balance, triangle flow, flowing backbends, and floor twists.
when in doubt, listen to the Beastie Boys...always check your head. it'll save your neck.
key practices include: refining your head alignment, drishti, and transitions to avoid undue neck stress. within the context of a complete flow class.
this is a pretty straight down broadway morning flow, with an extra focus on moving well to support a healthy low back. be good to yourself, breathe, and enjoy the ride.
key postures: salutations, lunges, standing stretches, and floor twists.
welcome to your somatic experience of life right here, right now in your body. we'll breathe, we'll move, you'll feel better.
key postures include: hips on block, wild deer flow, hip openers, flowing balance, and a guided Savasana.
this is your all-purpose practice: move your spine, open your shoulders + hips, refine your balance, get present, breathe, and...rest.
key practices include: spinal flexion/extension/rotation/lateral extension, sun salutations, lunges, warriors, eagle, dancer, tree, bridge, wheel, abs, seated folds + twists, banana pose, and Savasana.
this is one for when you need that reminder that you're in control of your inner environment. take a few breaths, move your body, let your mind focus on the good of being here now.
key poses include: flowing tree, camel, and straddle...fun and challenging and sure to get you out of your head.
the one posture you're sure to practice in every yoga class with us is Savasana...literally Corpse Pose. not everyone's favorite image, but a really important part of the practice of yoga.
practicing Savasana daily reminds us to live fully...right. now.
and, of course, taking care of your mind and body with the other postures of a regular yoga practice helps. learning to really live IN your body is a gift you can give yourself anytime anywhere. we hope you'll join us for a little of that!
practices include: hips on a block, floor stretches, somatic awareness exercises, salutations, twists, and of course, Savasana.
how can a yoga practice help us make the most of today? buy reminding us to be intentional about how we're doing even the smallest things.
this class focuses on building a solid foundation for each pose by noticing how we place our hands, feet, hips, ribcage, and head when constructing the base of a posture. it's a simple and effective way to ground yourself in the moment and make the most of what you got.
key postures include: planks, down dogs, kneeling side planks, eagle, airplane, half moon, straddle lunges, happy baby, and floor twists. also, Savasana...as your daily memento mori.
ok, so it's not an easy class...but breathing, setting your gaze, and feeling your body can give you something that's pretty close to inner peace. and it's free.
key practices include: spinal mobility, salutations, lunges, twists, balance postures and floor stretching.
key practices: all kinds of salutations, warriors, twists, backbends, sidebends, then rest.
this one is full of the asanas you probably already know...and chances are you may have developed a default approach toward them.
there's more than one way to do just about anything...despite what our need for control may say.
if you're ready to shift your perspective on anything in this life, try starting here.
key practices include: the usual salutations, lunges, etc practiced in new ways, new takes on half moon, counterintuitive twisting, etc.
here's a good leg opening flow that's got just enough relaxation, just enough movement to leave you feeling complete.
key practices include: pranayama, simple salutations, straddle series, and all-the-ranges-of motion hip openers.
chances are you know these flows and postures, and this practice will feel like coming home. perfect for when you want to move your body and not think too much. uh, so, like every day?
practices include: salutations, tree pose, standing straddle series, seated cross-legged folds.
we know how to be hard on ourselves, but sometimes we have to practice doing things the easy way.
not as in taking the easy way out, just making things easier on ourselves by staying in our sensory perceptions and experiences instead of our critical and impatient minds.
key practices include: breathing practice, spinal movement, salutations + warrior flows, bird dog, side plank, eagle, dancer, tree, straddle lunges, backbends, straddle fold and relaxation.
yes. you can decide how to feel. it starts with moving your breath, then aligning your body, your mind and your energy.
this practice will let you in on the secrets to feeling good all over.
key practices include: spinal flexion/extension/rotation/lateral extension, sun salutations, lunges, warriors, eagle, dancer, tree, bridge, wheel, abs, banana pose, and Savasana.
it's pretty cool what can happen when we release ourselves from having opinions, thoughts, expectations, and agendas. we start to feel really, really good.
try it.
key practices include: some really weird floor hip openers, simple salutations, standing twists, backbends, and floor twists.
want to move, breathe, balance, stretch, strengthen, and connect with yourself in a positive way. bookmark this one or better yet, do it now.
key practices: all kinds of salutations, get-down/get-ups, floor twists, and lymphatic massage.
this one's got all the hip openers: the lie on the floor and stretch kind, the dynamic flow kind, and the long-held balances kind. you'll get up off the mat with a well-rounded stretch...and a well-ordered mind.
practices include: box breathing, reclined hip, shoulder, and side body opening, dynamic lunges, eagle, dancer, tree, and half moon.
yoga's always a balance. sthira + sukha (strength + sweetness), inhale + exhale, ground + lift, center + expand...you get the idea.
there's also movement and stillness. we need both. and this class explores 'em in depth. grab a mat and get yourself in balance.
key practices include: sun salutations, one-with-everything salutations, warrior flows, samasthithi and tree, seated straddle fold, a penultimate backbend, and Savasana.
twists are some of the most powerful yoga postures. they wring out stress, strengthen your posture, tone your core, and activate your digestive and immune system.
but they're not easy. this practice gives you a step-by-step guide to twisting more effectively...and leaves you feeling light all over.
if you're not from the South, you might not be familiar with a mayo + tomato sandwich. they're THE best...the perfect simple combination and the feel good lunch of summer.
this flow isn't quite the same thing, but it's close.
key practices include: spinal mobility, salutations, strong hold warriors and balance series, hips on a block, and relaxation.
tons of twists in this one make it the perfect practice for lightening up.
key practices include: a ton of spinal mobility stuff, lunge salutations, warrior flow, tree, camel, and deep lunge/half monkey.
key practices: loads of salutations, abs, seated twists, straddle fold, hips on a block.
a feel good flow for when you just need to move, with our three hallmark equanimity postures thrown in. practice balance in tree, moderation in camel, and patience in seated straddle fold.
other postures include: cat/cow, deep lunges, standing flow, deep squat, triangle, and floor stretches.
if time is short and you want to squeeze a workout into your yoga, this one is for you. or maybe you just like your yoga to move you...a lot. either way, you'll feel great when you get up from Savasana.
key practices include: sun a's + b's, low squat salutations, warriors and standing twists, eagle/dancer/tree, table, bridge, wheel, and your choice of inversion.
this one's a pretty all-purpose practice. it will challenge you to stay present, watch your reactions, and listen to your body.
put it in regular rotation and you will get stronger, more flexible, and better at handling life's proverbial ups and downs.
key practices include: lots of salutations, balance, camel, pigeons, straddle, and Savasana.
this one gets a little nerdy in dissecting twists, side bends, and backbends...ok, it gets really nerdy. and really good at strengthening your core all the way around.
key practices include: deep lunges and squats, the Freddy Mercury twist, reverse warrior, half camel, standing split, and seated twists, side bends and folds.
this one's a challenge...physically and mentally. and it's worth it.
featured postures include: ab series, floor twists, seated twists + side bends, down dog twists, cobra twists, salutations, twisting tree, three-legged table, and banana pose.
sometimes, you just don't need chaturanga, down dog, or any standing poses. this is for those times.
postures include: reclined hip and shoulder mobilizers, seated twists and side bends, bridge, and reclined twists.
this one starts slow and builds. in includes lots of functional movements, traditional vinyasa series, and a focus on really becoming aware of your breath and body alignment.
key postures include: lunges, crescent twist, warrior 2, side angle, eagle, straddle, horse's stance, camel, and bridge/wheel.
sometimes, class moves faster -- or slower -- than you'd like it to. sometimes, you have to hold poses, like, forever. sometimes you notice yourself getting stuck in the same loop.
sometimes you'll think: this teacher's a b...
good.
yoga won't always agree with you. it will challenge you, make you better at dealing with stress, give you a more mobile and capable body. and it will teach you to smooth out the rough spots in your attitude to get what you really want.
some practices will teach you that anger, frustration, complaining, judging, bargaining, and denial don't help. and that breathing, equanimity, and rolling with the punches does.
this is one of those practices.
postures include: dynamic lunge and squat patterns, mindful salutations, balance challenge, triangle, and eventually Savasana.
sometimes you don't need to go with the flow...you just need to get your body moving with ease and presence. this is the practice for those days.
this one features: supine mobilizers, lunges, squats, twists, hamstring stretches, and hips on a block.
enjoy!
seriously. how are you? really.
this practice encourages you to check in with yourself: your feelings, your thoughts. your alignment, your attitude...and your higher consciousness.
postures practiced include: chaturanga, half lift, hip mobilizers, and choose your own balance...along with strong flow and focused pranayama.
postures include: floor mobilizers for hips and shoulders, seated folds and twists, salutations, twisting lunge flows, table, bridge, wheel, and hip/hamstring stretching.
this one will get you focused on steady, consistent breathing through a strong twisting flow. everything will look brighter when you're done.
postures featured include: twisting down dog, one-armed cobra, sun a's and lunge salutations, twisting tree, three-legged table, and banana.
when your brain's on overdrive, it's time to get into your body. this strong flow will challenge you to stay present and leave you feeling calm.
featured practices include: sun a's, lunge salutation, sun b's, warrior flow, balance challenge, folds, backbends, and strong twists.
this full-length flow class will get you centered in your body by focusing your attention on how you're moving, breathing, and lining up in your postures.
key focal points include: floor mobility work, lunges, pigeon, pyramid, balance postures, yoga get-ups, camel, and hips on a block.
life gets outta whack sometimes. get back to feeling like yourself with this beginner-friendly, moderate intensity vinyasa.
got balls? tennis, lacrosse, and massage balls all work here...in fact, you only need one to get a great foot massage.
no ball? no problem, we'll talk you through how to use your thumbs instead (it'll be a nice break from using them to text and swipe).
grab a block and a strap for this one. we start with a hips-on-a-block meditation (good for body + mind), move into seated shoulder and thoracic spine openers, and finish up with a steady flow to put mindfulness in motion and get your whole body feeling good.
hot days call for cool yoga...that means not too much chaturanga, mostly open-body poses (not a lot of pretzel-stuff) and a good amount of floor stretching.
but that doesn't mean it's easy! there's enough here to engage body and mind, to keep you grounded, centered, and clear.
yes, you can get a flow going without chaturanga. and your shoulders will probably thank you for it.
in this full-length vinyasa practice, we work on using the abdominals to stop motion and create stability. it takes a little (ok, a lot) of slowing down...but it's worth it.
you'll find out why tomorrow.
ready for a full-length, full-body vinyasa practice? we got you.
this one will have you focusing in on perfecting your plank set up, moving mindfully through your flow, and getting mobile in all the right spots.
you'll step off your mat feeling grounded, centered, and ready for whatever the day throws at you.
this one's a challenge, but a useful challenge. you'll get mobile, practice balance, work your core, and improve your posture. all in 30 minutes?
yep.
sometimes you just gotta move. and sometimes you don't need a lot of chaturanga.
this one starts easy on the floor, moves through some simple flows, and finishes with some feel-good stretches.
keep it around for warm ups, cool downs, and days you could use a little stress relief.e
ready to feel younger? take an hour, be in your body, relieve some stress, strengthen your powers of awareness and curiosity.
oh, and...lie on the floor and listen to The Byrds.
In this well-balanced flow, you'll get a little of everything...flow, balance, stretching, and relaxation. A great start or finish to any day.
In this session, we focus on spinal mobility and inner body awareness...moving in ways that help us feel better all over.
in general, yoga is great for your joints...but when you're experiencing knee pain or recovering from knee surgery it's important to be extra mindful.
and honestly, being a little extra mindful every day doesn't hurt!
our annual 108 SUN SALUTATIONS practice is july 4 at 8:30a. you can join us in studio or online.
this session will go over some of the basics you can use to personalize your sun salutations practice and be ready for the 4th...or just level up your vinyasa skills. plus, it makes a great moving meditation any day!
for more information on the 108, visit threedogyoga.com
this one keeps it simple and straightforward...and gets the job done when you want to feel more mobile and more centered. enjoy!
on those days when it feels like the weight of the world is on your shoulders, yoga helps.
this full-length practice focuses on heart openers, shoulder mobility, and upper back strengthening to get you feeling mobile, relaxed, and at-ease with yourself and the world.
our bodies exist in a continual rhythmic state, but sometimes life around us throws that natural rhythm off-kilter. yoga, and particularly vinyasa, can help you get yours back.
plus, this practice is full of twists, backbends, and balance practice to help keep you mobile and grounded...all in half an hour!
we all have quibbles with our bodies, habits, and moods...and we can all learn to let those go to enjoy ourselves more. yoga helps.
this 45 minute practice encourages flow with lunge salutations, centering with balance practices, and relaxation with deep stretching and Savasana.
this one has it all...neck and shoulder relief, lots of hip and hamstring mobility, balance practice, and relaxation.
you deserve an hour of moving, breathing, and feeling better. just press play!
the cool, grey June gloom gets Northern California every year, starting in late May the fog sticks around and gives us all an extra challenge in getting up and at 'em.
wherever you may be, when your body could use a gentle, but firm, wake up call, yoga helps...
reverse flow is one of our most popular formats...
we start really slow with deep stretches and relaxation, then build up to a steady flow that gets your ya-ya's out.
this one's the perfect blend of serenity and mobility to leave you with that clean-slate feeling.
when you need to calm down, focus in, and get centered, a simple practice that links breath to movement is where it's at.
get yours here.
hot days call for cool yoga...postures that don't create too much heat, but instead relax the muscles and calm the nervous system.
this full-length session has everything you need to get moving, but stay cool. enjoy!
forward-head posture -- aka tech neck -- is a real thing.
this full-length, full-body practice will help ease sore neck and create better posture by focusing on how you're aligning your head in the most common vinyasa postures.
enjoy and repeat!
this full-length flow class focuses on moving in ways that help eliminate the tension and stress in our upper bodies brought on by sitting at a desk, working with your hands, or being generally stressed out.
keep it around for those days you could use a little ease in your life.
sometimes you just need a good knock-off-the-rust flow. this is the class for those times.
when you really need a good night sleep, hip openers and inversions are the yoga go-to's that can help. this power practice starts strong and calm, keeps that vibe, and finishes with a long hip opening series to calm body and mind.
give it a whirl next time you're wired and tired, jet-lagged, or just need some serenity in your day.
in this flow, you'll relieve tension and stress while finding center and exploring possibilities.
plus, a good Monty Python reference is hard to pass up.
this one's full of simple mobilizers for neck, shoulders, upper back and hips to get you loosened up on days that require a lot of sitting tight.
keep it around, it'll treat you well.
hot days call for chilling out. but sometimes you want to get a good vinyasa on, too. so, how do you do it?
focus on postures that open up the body, create space, and move out from center, rather than curling in.
want a few ideas? just press play!
what do hip openers have to do with mental clarity?
well, pretty much any yoga asana can get you there...but this practice in particular focuses on moving through challenging hip openers (plus, a few handstands) with calm, steady breathing as a way to get your mind into calm, powerful focus.
also, you'll probably sleep good tonight.
in this episode we start with tension relief for hips, shoulders, neck and upper back.
we pair those with core strengtheners to get you moving well from your center...why? to relieve the load on your neck and shoulders as you flow.
speaking of flow...during the vinyasa, we focus on moving the arms through center, rather than swinging them into position, to achieve a more balanced, stress-free neck and upper back.
all of that said...this is also a really good well-rounded practice that your whole body can feel good about.
this FLOWTATION class focuses on directing (and redirecting) our attention toward uplifting ourselves through our practice of asana and vinyasa.
your ability to direct and redirect your intention is one key to living your best, happiest life. your yoga mat offers a great place to hone this skill...so grab it now, roll it out, and let's get lifted!
got half an hour? you can have it all.
well, if to you having it all means full-body mobilization, balance practice, moving meditation, deep stretch and quiet relaxation.
we're all pretty good at zipping through our days, weeks, and months on autopilot. yoga gives us a chance to slow down, be intentional, and remember what we really want.
so grab a mat and do just a few minutes of this class...then maybe a few more. then a few more.
pretty soon, your brain and body will feel awake, alive, and at ease in the moment. it's a very good place to be.
achy joints? we all get them from time to time. yoga helps.
this gentle flow takes the time to mobilize and stabilize your joints in the proper ratio...to get you moving well and feeling better.
take it at your own pace, breathe, and enjoy!
get ready to treat yourself well for the next hour.
we'll start in any resting pose you like with three forms of breathing that help clear anxiety:
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Third Eye Gaze -- closing your eyes and setting them to the spot at the very front of your forehead helps bring the mind in, out of overwhelm
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Somatic-Focused Breathing - in which we feel how the breath moves the body by placing our hands on our centerline.
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Rhythmic Fingertip Tapping -- moving the fingers on the body in soothing, calming percussive techniques that calm the mind and the psyche.
then, we start moving with releasing stretches, hip-opening vinyasa, and generous feel-good stretching.
looking to get more flexible? ease into it with these three principles:
// start with a rhythmic warm-up ... moving at a steady, continuous breath pace lets your body know that nothing abrupt is going to happen, so it's safe to let go.
// stay with your stretch for 30-60 seconds ... this is the amount of time it takes for a muscle to start to let go.
// move through both active and passive ranges of motion ... vinyasa yoga is great for this.
what's the true power of POWER yoga?
getting outside the box and exploring what's possible...going beyond our default, but without an agenda.
why? defaults and agendas keep us limited ... when we allow curiosity to take the driver's seat, anything is possible.
this class will challenge you to think bigger, ask the important questions, and try new stuff...be prepared to rise to the occasion. you'll be glad you did!
let's be real. most of us could use some tension relief in our neck, shoulders, and upper back. this practice delivers in two ways:
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Feel-Good Neck and Shoulder Mobilizers ... a few super-simple stretches you can do anywhere, anytime to relieve the tension of being in one position for too long.
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Postural Strengthening Exercises ... one of the key ways we can overcome neck tension (and the dreaded "tech neck" posture) is to appropriately strengthen the neck and upper back muscles that hold the head up. these often get "locked long" due to weakness and strengthening work really does solve the problem.
plus, you'll get a full-body flow, restorative postures, and relaxation thrown in free of charge!
with a focus on front body mobility, core strength, and mental focus, this one's a great go-to when you want all the yoga feels.
ready to feel relaxed, stretched-out, and inspired. give this one a whirl...it's got restorative backbends, twists, and excerpts from The Creative Act, A Way of Being by Rick Rubin.
this one's got a few different takes on getting you mobile in body and mind...and it goes easy on the traditional flow, so you'll give your wrists, shoulders, and triceps a break while you're at it.
elevating your legs and feet can have a really cool effect on your mind, mood, and body. in this episode, we start practice with a relaxing hips-on-block sesh, accompanied by a strap for support and depth.
then, we move our way backward through the sequence into an energizing flow that will have you springing off the mat ready for action -- or more relaxation. you choose.
yep. if you're looking to feel more in tune with yourself and grab some freedom of mind, we're here for it.
a truly straightforward practice, with emphasis on the individual components of vinyasa. great if you're just starting out, or just want to keep things simple for a change.
mobility and balance is all use it or lose it stuff...so, press play and use yours.
you'll also get a nice side order of breathing, stress relief, and good vibes to last all day.
props needed: blanket, pillow or other soft prop...about six inches high.
in this practice, we focus on strengthening backbends (sphinx, cobra, locust, makarasana, and bow), using a rolled up blanket to provide support for longer holds and more effective learning.
if you're looking to strengthen the muscles that hold you upright, achieve better backbends, or just spend an hour doing something real good for yourself, this one's for you.
yes, you read that right. yoga can help you experience more joy and creativity.
this one is designed to do just that. you'll move lightly, practice new ways to approach traditional postures. plus, you'll get a few good long hip openers and relaxation in, too.
enjoy!
ready to meet the day with energy and ease? grab your mat and get in on this salutations-based practice...you'll be glad you did.
this one starts off with targeted stress relief for neck and shoulders...then moves into a strong, steady flow to keep you mentally and physically engaged in the here and now, then wraps up with a well-earned Savasana.
we spend a few moments getting quiet and aligning with our breath...then, we go for it with continuous movement that keeps your body moving and your mind in a steady flow state.
it's all there in the title...45 minutes of the essentials.
it's a feel-good flow to get you feeling bendy all over, finished off with deep breathing and relaxation.
as we head into any season change, it's a good time to switch things up...and the traditional practices of yoga and ayurveda have some specific practices that can help meet the changing weather, light, mood, and more.
specifics include lighter vinyasas focused on mobility, more twists + side bends, and cleansing, centering breathing exercises.
best of all, these practices are designed to get your body, mind, and energy right to meet the days where they meet you.
a little preview for the days ahead: spring cleaning practices help our bodies to adjust to the change in seasons.
how?
we start to move more lightly through our vinyasas, practice extra side bends and twists to facilitate respiratory and immune system function, and focus on healthy joint movement to -- literally -- put some Spring in our steps.
just press play to join in.
p.s. this also works in the Fall...so if you're listening in from the Southern Hemisphere, give it a go!
this practice features a one-breath, one-pose continuous vinyasa flow with brief floor stretching at the end.
it's perfect for when you want a moving meditation for a steadier, more focused mental state and a springier, more mobile body.
want to learn to breathe more effectively in your practice ... and daily life?
in this episode we start with basic, but powerful, pranayama techniques for every body. then, we apply them to vinyasa and specific asana shapes.
and, of course, there's Savasana.
you'll relieve stress, breathe easier, and feel better.
get strong and grounded with a core-awakening flow, then traditional vinyasa and a focus on balancing in Eagle Pose.
take half an hour and move through all the major yoga shapes...your hips, spine, and shoulders will thank you.
the Sunday 75 made a surprise appearance this week!
in this episode, we move through the complete three dog sequence outlining why we do what we do.
the big answer: bringing body and mind together into a relaxed, regulated state...so that we can enjoy the good things more and handle the other stuff more effectively.
if you've got an hour and fifteen, jump on a mat and remember why you practice! if you don't, break it down into manageable pieces...do what you can, when you can!
the power in power yoga is bringing body and mind together in a well-regulated state of being -- one that allows you to access your strength, your inner peace, and your mental focus. the asanas are just the vehicles through which we experience that state.
one of the most demanding postures of our practice, Parivrtta Trikonasana (Revolved Triangle) is a good example of a pose that asks you to harness your strength, calm, and focus.
this practice will take you through a preparation sequence designed to draw out your most engaged Twisting Triangle...then finishes off with decompression and relaxation.
this end-of-the-week wind down is good anytime. you'll move; you'll breathe; you'll set things right.
the week of daylight savings time can be an energy-suck...this practice can help you get your mojo back.
we start with spinal mobilization, get moving with simple vinyasa, then spend a good amount of time with one-legged balance postures, easy backbends, and deep hip openers.
it's lovely. really. we hope you'll give it a go anytime you want to relieve stress, refresh yourself, and feel better all over.
this is a really nice well-rounded practice focused on a relaxed approach to balance challenges and hip opening.
enjoy!
what your ribcage and underarms have to do with your side plank? everything.
this practice deep dives on the well-loved, awkwardly named Stepover Side Plank to strengthen and lengthen your side bodies and leave you feeling light and happy all over.
want better balance and arm balances...one way to do it: activate and strengthen your hip stabilizers. this practice will teach you how, and get you an overall feel-good, full-body flow.
highlights: core series, five warrior flow, eagle/dancer/ankle to knee flow, a deep dive on tree, and eight-angle arm balance.
this one starts with some trigger point therapy for feet and calves...no special tools required.
after a good bit of restorative massage, we get into a strong flow and wrap with calming stretches and relaxation.
a well-balanced vinyasa practice focused on building strength and range of motion in hips and shoulders, as well as developing healthy posture through strengthening backbends.
highlights include: microlunges, deep squats, eagle, dancer, makarasana, and eight-angle pose.
few poses work the feet, hamstrings, and hips like Parsvottanasana/Pyramid Pose. this deep dive gets intense, but stays calm with generous opportunities to return to your breath and investigate new ways of working familiar postures.
lunge salutations, crescent lunge twists, and triangles focus on leg flexibility...and a complimentary backbend series brings balance to the equation.
ok, this ones a little bit of a departure...but when you've got some high performing athletes in class, you train a little differently.
we start with hip mobilizers, move on to some agility and balance drills (there's talk of sprinting, but it doesn't happen)...and then we do some legit flow and asana work. and of course, there's Savasana.
try it...we bet it becomes a favorite!
this well-balanced flow is focused on enjoying the body you're in....strengthening, opening, balancing, and relaxing make up a well-rounded practice to leave you feeling happy and free.
want more ease of movement...and healthier seated posture? try this joint-nourishing practice for your full body.
you'll move lightly and with skill, then enjoy a short seated meditation.
with a focus on active hip openers, this one will fully engage your body in flow...and give your mind a strong point of focus to let the stuff of fall away. you'll finish feeling clear, open, and relaxed.
if you practice vinyasa often, you probably do a buuuuuunch of Sun Salutations. they're awesome for moving meditation, but they could use a little more balance between front and back body strength.
we have a little riff on the theme that adds a few movements to strengthen and open the back, glutes, and hamstrings.
you're welcome...or we're sorry. or maybe both.
get a really nice full-body stretch and mental vacation in this 45-minute flow focused on creating vitality, balance, and relaxation.
what's the number one things you can do to improve your vinyasa practice? press play and fund out.
guided breathing, back-body opening, and steady, rythmic flow to engage the mind and calm the nervous system take center stage in this gentle vinyasa practice.
the title just about covers it. this one's a good go-to when you want to move, breathe, and then get quiet.
it's cool if you don't want to do a practice that starts with the word plank. we don't either.
but give it a chance. we deep dive into how you can align your best chaturanga by focusing on length through your entire front body.
you'll leave feeling strong, centered, and decompressed.
what do lunges have to do with fearlessness and joy? press play and find out...and you'll get a really good all around vinyasa practice, too.
change things up and enjoy a little reverse flow with this one. we start with hip openers and side bends, move to a steady, smooth vinyasa, then back to the floor for deeper hip openers and Savasana. perfect.
ready to refine your skills at getting up and down off the floor? want to feel more graceful in your transitions? just want a solid hip opening practice? score!
keeping a steady breath pace and keeping your attention on that breath pace is how vinyasa yoga helps us focus, declutter, and feel better.
it's simple, but it's not easy ... we often find ourselves taking little breaks or rushing the breath when we zone out or get uncomfortable. that's human.
this practice will keep you focused and disciplined in your practice...giving you all the benefits of developing a flow state in body and mind.
our FLOWTATION classes combine vinyasa, deep stretching, and mindfulness practices. they offer a chance to just breathe and be -- and put the techniques you refine in our FLOW and POWER classes to use in moving meditation.
in this episode, we take on self-compassion as the foundational practice that allows the rest of the practice to happen.
we all have quibbles with ourselves...worries and concerns that can impede our practice, and our daily lives. when we get compassionate with ourselves, we can allow ourselves to notice all of these extra thoughts and their effect on our day-to-day. it's only then that we can really work to change our minds and lighten our hearts.
want to join a FLOWTATION class live? we meet on T/Th at 4:30p and Sundays at 9a. online and in-studio. check out www.threedogyoga.com for more information
back bends aren't circus performers...they're spinal extension poses that help balance us out and make us feel lifted even when life gets heavy.
in this well-rounded vinyasa, backbends take center stage to leave you feeling upright and open.
to counteract the stressors of life that pull the shoulders and head forward, we delve into back-body strengthening postures.
in this one, we mess around a bit...but around here we take messing around quite seriously.
the class featured a group of regular students, and we riffed on sun salutations and seated stretches, getting in a good balance of calming, centering flow and out-of-the-ordinary flexibility work.
need a recovery day...for body or mind? this one's got you covered.
enjoy a long warmup focused on deep, simple stretches, followed by light flow to get you moving and feeling energized.
you'll walk off the mat feeling taller, calmer, and ready for what's next.
got a busy brain? a hectic schedule? a full house?
it can be hard to find some QT for yourself. yoga helps.
this 30 minute practice will limber up your body and quiet your mind. just press play!
got half an hour and want to:
a. get a workout in
b. get your stretch on
c. practice some mindfulness
you're in the right spot. just hit play.
whether you stepped onto your mat feeling slow and lethargic or wired and jittery, the same yoga practice can bring both ends of the energetic spectrum back toward the middle.
if you're feeling a little low, try focusing on your inhale and the vinyasa poses that accompany it. imagine the breath brightening up your body as you move.
to bring keyed-up energy into more serenity, try focusing on your exhales: make them long and enjoyable.
this one's yoga for people who don't do yoga. (although, if you do yoga, you'll like it, too).
it's based on 10 basic movements that comprise good mobility and moves at a pace that every body can follow.
no need to be able to touch your toes, sit in a straddle, or bend backward. all you gotta do is breathe and move.
yes, you can have both ease and effectiveness in the same pose.
in fact, when you make a yoga pose easier in terms of alignment, you often make it more effective in terms of your ability to sustain and deepen it. twists are a perfect example: organize them well, they feel easier...when they feel easier, you're able to rotate more.
more rotation = more low back opening, abdominal stimulation, and circulatory system boosting action.
feeling stiff, bunched up, out of sorts...time for a little spinal elongation. you'll leave the mat feeling taller, lighter, and more like yourself.
feeling a little too busy, a little too stressed, a little too much? this calming, steadying flow will get you back to feeling like yourself again.
this straightforward flow will get you going and calm your nervous systems. if you're looking for good vibes, this ones for you.
what's the difference between a twist and a turn? twists make space for prana, whereas turns just change the angle of the pose.
press play to find out more...and get a great practice in!
do you love twists? hate twists? love to hate twists? this practice is for you.
we cover the alignment of twists on the floor and then flow through standing twists in a vigorous salutation series.
ready for a refresh? give this new year's practice a go. it's good any day you want to raise your vibe.
how many Urdha Mukha Svanasanas (Up Dogs) will you do this year? chances are the answer is A LOT. that's good...so let's get yours dialed in. press play to start now!
Halasana (Plow Pose) is an inversion...but also a deep forward fold. It's an excellent choice to relieve upper back and neck tension when performed well.
This little gem of a practice will get you there. It's a great one to keep in your rotation for those days when it feels like the weight of the world is on your shoulders.
Viparita Karani (Hips on a Block) can take on several identities...an inversion, a supported back bend, a balancing pose...and so, it can make your day better in a lot of different way.
take some time to enjoy it in the context of this comprehensive vinyasa practice...you'll get everything you need to be on your way to feeling great.
whether it's been a few months, a few days, or a few years since your last yoga practice, there's no time like the present to get back on the mat and refresh yourself.
this one's a great way to ease back in however long its been.
need to let a few things go? tension, anxiety, that third glass of wine...whatever you need to let loose, we got you with this energizing flow focused on twists, folds, and hip openers.
enjoy!
This one has you moving in all directions and resting in stillness. It'll focus your mind and freshen up your mindset with hip openers from all the angles.
Need a little holiday (or any day) de-glaze? This hip opening flow is your ticket to a clear head, limber body, and enlightened spirit.
Low lunges, straddle lunges, and deep stretches all within a 30 minute keep-you-moving flow.
Urdhva Dhanurasana (Wheel Pose) is one of the high points of a vinyasa practice...but you don't have to get all the way to wheel to enjoy the benefits: front body opening, back body strengthening, and the all-around circulation boost that comes with a regular wheel practice.
we'll teach you how...grab your mat, and let's get started.
why jump? it strengthens your legs, gives you a little weight-bearing bone-building exercise, and builds immunity by getting your circulatory system.
so whether you jump a little or a lot, you'll be doing your body a bunch of good.
what's the magic of standing on one leg: increased focus, stronger core muscles, and insight into your energetic + emotional life.
intrigued? or just want a solid FLOW class...grab your mat and press play.
what's a rubber band got to do with Ardha Chandrasana (Half Moon Pose)? everything.
choose this full-length flow anytime you want to explore the outer limits of your range of motion, self-awareness, and focus.
a focus on Ardha Chandrasana challenges body and mind...in a way that leaves you feeling calm, centered, and self-regulated.
we think it's a perfect way to start or end your day.
cheers to you for getting on that mat whenever and wherever you can!
Natarajasana (Dancer Pose) is one of our most common requests. In this episode, we explore how to engage and mobilize the hip flexors -- particularly the psoas -- in this delicate balance.
Ardha Hanumanasana (Half Monkey God Pose) was the muse for this practice...one that will loosen the tight spots and bring unfocused energy or swirling emotion into steady calm.
when you have time for a full-length practice, we highly recommend going half asana.
this one starts with relaxation and hip opening, uses Sphinx pose to ease the challenge to wrists and hands, then glides through standing postures to create a sense of flow and ease in body and mind.
it's not necessarily easy, but it will leave you feeling lighter.
why is Sphinx so popular with three dog benders? find out in this core-strengthening flow.
in this episode, we play with the crowd favorite as our backbend of choice in the context of a full-body vinyasa practice.
Parivrtta Trikonasana (Revolved Triangle) is a strong pose that engages body and mind in active hip opening.
Dive into this practice when you want a strong flow, focused mind, and mobile hips.
Trikonasana (Triangle Pose) is great for many reasons...core strength, spinal mobility, and full-body opening.
One of its key elements is grounding through the feet ... and it requires the kind of attention that bring body and mind into a calm, focused energy. Perfect for when life is handing you chaos.
this one's a full-body flow focused on relieving tension in the spaces where we hold mental tension: the face, jaw, neck and shoulders.
keep it queued up for when you need it!
one of the best things about Koundinyasana arm balance is the prep work that leads to it....it's all hip openers and core strengtheners.
and you never need to actually do the arm balance to get the benefits.
press play, you'll feel it.
every yoga practice is about beginning anew.
in this episode, we keep it fresh by focusing in on the basic movements of salutations with a focus on being REAAAAAALLLY good to your lower back.
start over, any time. it's good for every body.
this one focuses on moving simply and breathing more for a powerful unification of mind, body and Self.
you are a bright, lively space...take 10 minutes and arrive at your own personal party of one.
when life (or yoga) gets tough, it's normal to get anxious, judgmental, or resistant...but you can also meet the challenge with curiosity.
want to guess which one's more fun?
it's really common to get frustrated with meditation because our mind wanders, and we keep having to bring it back again and again.
but that's actually the point.
every time you catch your mind wandering, you're present again. and every time you return your focus to what you're doing -- sitting or lying down and breathing -- you get better at it.
it's like doing pull-ups...it's the pull up itself that makes you stronger. not hanging out on top of the pull-up bar.
give it a go...and know that if you catch yourself getting distracted, you're doing it right!
when you're focused on the present moment, stress melts away. 100% accurate.
living "in the now" sometimes seems challenging. that's why we practice.
asana and vinyasa give us the opportunity to do what we're doing, fully and with intention...taking us out of overwhelm, worry, and hurry.
handsfree flow...no down dog, plank or chaturanga. just 360 degree core strengthening and restorative stretches. ahhhhhhhhh....
posture strengthening upper back work, detoxifying twists, and lunge-based mobility vinyasa. all with attention to breathing, presence, and allowing yourself to feel good.
most requested practice...we have NO IDEA why.
but still, if you want a dirty 30 ab workout that makes you feel clear and focused...this is it.
want to feel lighter, more awake, more focused. don't just do something. sit there.
join our GOOD SHIFT meditations from wherever you are...and make some good shift happen for yourself!
why wait? let's get happy now. we'll start reclined with a block or a pillow and eventually move into a rhythmic flow that will leave you feeling happy all over.
short and to the point: relieve tension in your shoulders, upper back, and neck with variations on Sun A.
short and to the point...get up and get down to get your hips mobilized. any time, anywhere.
what's a game changer? it's when you find the action of a pose and take your relationship to your practice and your body to a whole new level.
in this episode, we take on the often overlooked halfway lift...it deserves to be championed for its posture strengthening abilities.
and you deserve to be getting all you can out of it.
10 minutes of sitting around doing nothing. it's pretty good...but don't take our word for it.
sometimes, you just gotta wiggle it out. whether it's a rough day, a grumpy mood, or anxiety about the future.
so, we're going to raise your inner vibration with intervals of movement, then pausing to feel its effects. we'll wiggle, we'll shake, and we'll actually do some vinyasa.
wiggling sounds silly?
well, we've never been afraid of silly around here.
and there's good evidence that moving your body in a bunch of different ways can help you calm down, blow off steam, and generally just feel better.
if you've been around the yoga mat a while you mat have heard that every asana is Tadasana. true story.
in this episode, we'll explore the elements of tadasana that help elongate the body and uplift the mind.
in this episode, we explore interoception and proprioception...fancy words for saying "noticing how you feel and knowing where your body is in space"...through hip openers, side bends, and twists.
side effects may include: better body awareness and improved mood.
this one's for when you gotta get moving...full of salutations and core body strengthening.
like everything in life, sometimes we need a little reminder that we're in this practice by choice...and it's a choice we have to keep making each time we get on the mat.
the big picture: yoga helps make each of our lives better.
if it's time to remember your why, grab your mat and press play.
move, breathe, repeat. there's a reason it's been around a long time. it works. just press play.
so, you're not the kind of person who meditates, but maybe you'd like to be?
maybe you'd like to lower your stress levels?
or get some mental space?
or just generally feel better?
this non-meditation meditation is for you.
the one where Kenji zooms in from a hotel corridor in San Sebastian...and we all have a really good time.
side note: when you hear the code words "centering and strengthening" you're gonna feel your abs.
this ones a challenge, but it's worth it.
grab your mat and press play to relieve tension in your hips, shoulders, neck, and low back...
classics are classic for a reason...they work.
this one takes you through all the traditional awakening, balancing and grounding series...right into an opening series focused on Hanumanasana (Full Split Pose).
great when you're looking for a practice to get you breathing, moving, and feeling better.
this one will get your circulation going, wring out stress, and give you some solid time in a gentle inversion to get your immune system functioning at its best.
this one's the Champagne of yoga...side body lengthening and all-over mobility will leave you feeling like you want to do it again...and again...and again.
enjoy some quality time with a classic salutations practice to get your body, mind, and heart well-aligned...side benefits may include: increased flexibility, smiles, and patience.
intentional resting is one of the most important things we can do for our bodies...but it's kinda hard to remember to take time out to practice it. that's what we're here for...press play and get into resting with us.
no, this is not a hangover cure. wait, maybe it is! you'll move through a series of forward, backward and side bends to get yourself feeling better all over.
improve your ability to stand on one leg with these salutation variations that include balance postures and strengthening drills
why do we love sneaky ab work? find out with this vinyasa focused on rotational skills and strength. p.s. if you're looking for a "detox" practice, this is it.
gravity always wins...but if you've got strong back muscle, you can at least give it a fair fight and keep your posture in check when life wants to pull you down.
keep this one around to keep yourself standing tall.
when the students mutiny and reject the corework the teacher suggests, you gotta make some s*** up.
need to get over a little motivational slump...or just get up and move...this one's got you covered. continuous flow, with a focus on releasing the muscles that hold the most tension, will get you over whatever you gotta get over.
feeling uptight? get down...like on your mat, on your back...and stretch it out.
this is one of those reverse flow classes that works you up to sun salutations after a good l-o-o-o-o-n-g stretch.
enjoy!
got tension? this half-hour salutations practice will have you destressed in half an hour or less.
how? breathing, moving, and bringing presence to how you're using your body to create your reality.
ready to meet the day...or the evening...with increased energy, mobility, and resilience. we got you. grab your mat and press play now.
this one's made to relieve the stress of life on the muscles of your neck, upper back and jaw...with strengthening and stretching to get you back in good form after a day hard at work.
when your mind needs a break, get your body on a mat. take 30 minutes, you'll be glad you did.
could you use a little more of the three C's in your life? press play and get on that mat...
Want to feel more grounded? Take 30 minutes and move your body...you'll get off the mat feeling clear and centered.
Salutations is our 30 minute non-stop flow class...this one focuses in on spinal mobility and ease. Enjoy!
in this short, but effective flow, we focus on strengthening the back line with prone back bends, arm variations, and seated twists. better posture comes from regular practice, so keep this one in the mix, kids!
this 55 minute flow wraps up a month of nimbleness training...we get up to some pretty complex poses by keeping it light and focusing on fun. press play and learn how.
spend an hour creating peace in your body through better posture. in this episode, we'll practice opening the front of the body to create more space for breath and lightness in the body.
our one-breath, one-step moving meditation. great when you want a strong flow, that's light on the details, strong on the flow state
Sundial is one of those asanas we don't do very often -- it's a little complex, a little awkward...but the pose itself is actuall not that difficult and getting there takes us through some great hip and side body opening.
It's a good practice in not judging by appearances and being open to possibility, too.
Moving our bodies in all directions helps develop proprioception, focus, and coordination. Also, wow...your legs and core are gonna feel this.
If you want to get better at vinyasa transitions: look forward, lead with your heart (physically), and learn how to shift your weight strategically.
Oh, and your core...you'll find that with this one. For sure.
the first in a month-long series on nimbleness...physical and mental. we hope you enjoy it as much as we did!
how is down dog also crow? and how are both a full body (and mind practice)?
hit play and find out.
side straddles, lunges, etc. to get you moving in unique and unusual ways...exactly what your body needs after sitting at a desk or on a plane. and it won't do your mind any harm to take a few minutes to breath, either.
enjoy!
How to deal with a worry that's stressing you out, but you keeping picking it up anyway?
Do what you do when you realize you've picked up someone else's pint.
Put that thing down and act like it never happened.
want to relieve back tension? get into your entire back body: calves, hamstrings, low back, ribs, neck. we've got it covered in 30.
when it's time for a reset, getting back to basics helps. find your ground, lift your heart, follow your breath: your body and mind will come together in that thing we call flow.
you'll feel better. you'll think more clearly. then, you'll get out there and do good stuff.
first: hydrate. then: flow with us through a flow to address the specific circulation needs of your immune and lymphatic system...it's a good time for it.
want more like this...60 minute Immune Boosting Flow is dropping tomorrow.
seriously, y'all. it's not so bad. once we get warmed up, you're gonna get a blanket...or a towel...and fold it the long way and lay it down the entire length of your mat, at center...then use that to pad the insides of your knees.
you don't have to love it...but it's really not so bad.
unless it is. then, you get out of it.
but if you can stay and breathe with just a teensy, tiny modicum of ease, do.
when the teacher starts class with "i'm a big fan of lying on the floor today", you know you're in the right spot.
but eventually we get up and move, focusing on following each breath to its natural completion to better align with the rhythm of the body, relieving stress and tension by embodying the present moment.
plus, there's extra long floor work...like straddle folds and Viparita Karani.
yep. teacher caught doing exactly what teacher usually does before class: blasting Led Zeppelin. we cut the singalong, but left the outro. (bonus points if you can name that tune.)
and if you are not amused, there's still some solid salutations, hip openers, and relaxation to be had.
a complete body and brain refresh: this one gets you going with spinal mobility, delivers deep hip opening, and approaches traditional postures in non-habitual ways to keep you in the moment and moving skillfully.
on fridays, our 4:30p FLOW class has a vibe...it's low, slow, and deeply restorative.
it starts and ends reaaaaal slow but includes just enough vinyasa for those of us who need to move in order to feel better.
don't wait for Friday...this one's good anytime.
if you've got thirty minutes, we've got a Twisting Pigeon series that'll work your core, get your hips mobilized, and get you some solid breathing space. sounds good, right?
ooooh, this one feels good. it's a short, sweet flow to get you to all the active range of hip opening available in deep squats, 90-90 sits, and relaxed animal poses.
bookmark this one for a good dose of hip strength and flexibility.
want to help keep this podcast going? you can support us for $6/month at patreon.com/threedogyoga
if you're feeling tight, tense, or just grumpy it's time for a little uncorking...also known as decompression flow.
what's that? a blend of front and side body lengthening that works on your spine and hips to create length, ease, and spaciousness.
you'll want to open this one again, and again, and again.
keeping it simple is good any day, particularly when life gets heavy or complex.
in this short flow, we cover the usual vinyasas, followed by seated and reclined stretches.
this one's a tall glass of water...well, something like that.
it's based on the principle that moving your body through all its ranges of motion increases circulation and hydration in your tissues.
so, it's a line up of hip openers, side body openers, and twists.
we think it's the best way to get unstuck physically and mentally.
but also: have that tall glass of water.
this one's all about making your body a happy place to live. we start with setting intention to balance out whatever needs balancing and then work through a shoulder opening and backbending flow to recognize and utilize our ability to create space and freedom.
give it a go any time of day or night when you could use a little redirection of your energy into making this moment a good place to be.
yes, yoga can refresh your brain...it's all about circulation...the more to your brain, the better. so we focus on getting upside down, relaxing the muscles of the face and neck, and letting the body do it's thing.
p.s. it also feels realllllllllll good to your body.
feeling some mental fatigue? just want to think more clearly?
this one's for you.
it starts with Supta Baddha Konasana and moves backwards into vinyasa...easing your mind and body into focus and serenity.
good any time of day, and especially after a day at work or a challenging workout.
Need a mental break? Let's get physical. Move with your breath, focus on its quality...you'll be refreshed and ready for anything!
In this one we mobilize arms, upper back, neck and shoulders to leave you feeling open and energized.
Joining us via podcast is a smart move on this one...we spare you the studio "skunk tornado" and just so we're clear: while it's a little smelly, its also legal here in Northern California.
just about any yoga you do can be energizing (or calming...or best of all, both).
this practice focuses on backbending with skill and ease to open up your posture and leave you feeling light and calm. perfect for when life is giving you heavy chaos...or when you just want to feel good in your body.
enjoy!
seriously...this one takes all the stress out of arm balances, because we don't do any. ok, we sneak in an optional one at the end, but it's only optional.
what we do is focus on some of the principles of arm balancing that we can use in other postures to feel stronger, more engaged, lighter, and more open.
and that's good stuff.
enjoy!
when the world spins out of control, grounding and centering practice is where it's at.
in this class, we move steadily through simple, strong vinyasas, toward two challenging balances: eagle and dancer.
you'll finish feeling calm, focused, and ready for what's next.
is a low key revolved triangle even possible? yep. try this spin (pun always intended) on it.
nothing like a little (or a lot of) Ostrich Pose for cleaning out the static in your hips, shoulders, and brain...toss in some active range of motion pigeon action, a few deep squats, and steady deep breathing, and this one is everything you need to get focused for your day or refreshed for your evening.
this one gets the job done in just about 25 minutes...steady flow, back body opening, and a good twist or two to wring out anything that's weighing you down.
in this strong and focused flow, we make some fun with Standing Leg Raise, leaving aside the traditional alignment and working it in flow to strengthen the hips, hamstrings and core. plus, we'll cruise into some really nice stretching and relaxation at the end.
one of the coolest things about vinyasa yoga is how it helps balance energy.
when you're wired, it gives you a method to channel that energy with a nice strong workout...and when you're tired, it'll give you a boost that you don't have to push yourself to achieve.
how? through consistent, steady breathing paired with full-body movements that open up all the right spots.
enjoy, y'all! and thanks for practicing with us!
most of us have a Hurry Monster inside us...always rushing us to get stuff done quicker, cramming in one more thing, running late for stuff that matters, overthinking stuff that doesn't.
if this sounds like you, this is your practice.
if you could just use a well-balanced flow to feel grounded, centered, and stretched out, this is also your practice.
twists, balances, and focused flow get you from a filled mind to mindful. in 45 enjoyable minutes.
a mellow take on hip openers, side bends, and twists.
keep this one in your hot day toolbox, kids...
in this flow we focus on the standing leg raise series as a method of stilling the mind and connecting with our body awareness.
we'll take two trips through the series, unbound + bound, to experience center in different ways.
the first edition of our UNWIND class...yoga geared for sleep and relaxation. perfect before bed or those middle-of-the-night-can't-sleep moments.
your hips, hamstrings, and side bodies are gonna love you for this one.
two different spins on Trikonasana in this one to focus on both its rotational properties and its stretchiness.
oh, and your abs will probably let you know they came to the party, too.
balance postures are the tuning forks of yoga...when practiced well, they get our bodies, minds, and metaphysical infrastructure resonating at the same clear tone.
they're a challenge, but they don't have to be so serious. in fact, they can be simple and fun. press play and check it out...
...except Emily...and Keli. apparently, they're doing it right.
yep. we're talking about Twisting Chair...and this flow breaks it down into manageable parts that help you appreciate it, even if you can't bring yourself to like it.
in this well-rounded flow, we work Warrior III / Airplane Pose to strengthen and lengthen the hamstrings, hips and lower back.
you'll get a solid vinyasa practice in, and we'll focus in on key alignment points to help you keep your tendons, ligaments, and joints happy for the long haul.
ok, so this one starts with a little group chit chat...but then we get down to clearing out the "white noise of the week" with gentle inversions, hip openers, neck release techniques, and solid flow practice
(chit chat explainer: when you come to class at the studio, the teacher gets to know you by your mat...your towel...your water bottle...your flip flops...but when you Zoom into yoga, the teacher knows you by the bunk beds and blue walls of your kids' bedroom.)
if you can only pick one pose to master while you're cast away on a tropical island, Savasana is probably the best...but Half Moon would be a close runner-up.
whether you're looking to get stronger, more flexible, more centered, or more spacious, there's an element of Half Moon that will help.
this full-body flow will focus in on building your skills and enjoyment of one of yoga's great challenges.
pro tip: a block is helpful, but not necessary!
this one's all about grounding your feet to lift your heart...and get some good length in your front, back, and side bodies while you're at it. it's definitely one to keep around for an all-purpose decompression of body and mind.
Parsvokonasana / Side Angle Pose is one of those great all-purpose asanas that work strength, flexibility, and mindfulness all in one. this practice preps you for it, offers a few variations on the theme, and finishes on the floor for relaxation after a job well done.
with Reverse Warrior as our focal point, this one goes long on side bends, breathing, and stress relief. enjoy!
you know the traditional ones...they're awesome, and...there's more than just pigeon and frog for mobilizing those sitting muscles.
dive into this one for a well-rounded flow practice particularly focused on developing agility, ease, and general feelgoodness.
ok, it's probably not a real word...but it's a real feeling.
it's like detoxification...except you're not toxic.
but we all need to clear the white noise of life every once in awhile.
this practice will do it with a strong, steady flow of lunges and twists to get hips, shoulders, neck and low back feeling mobile and stress-free.
the name says it all. this practice will work through various active hip openers, with an eye toward maintaining healthy spinal alignment and postural strengthening as we do.
definitely the antidote to sitting in front of a screen...or curled over your bike!
we'll start on the ground with active hip openers and core body awakening...then proceed through a flow targeting the upper back and shoulder opening needed for Eagle / Garudasana and Wheel Pose.
by the time you reach Savasana your IT bands and upper back will be thanking you for the TLC.
Crow / Bakasana can be one of those love it or struggle with it asanas...but it doesn't have to be.
it's possible to take it apart and practice the core strength, body awareness, and patience that lead to solid arm balancing (and life) skills.
this practice does just that...in the context of an all-purpose 30 minute flow that will leave you feeling grounded, centered, and just plain good.
tight hamstrings? we got you.
floor stretching + pyramind flow + triangle series = a go-to for anytime you need a relief from running, cycling, sitting...or all the other things that can tighten up the back of the legs.
Warrior 1 is a great way to build full body strength and flexibility -- it's particularly good for opening the front body and strengthening the back.
in this practice, we'll give it a little attention in the context of a well-rounded, breath-centered vinyasa practice. enjoy!
the Standing Series is the centerpiece of our vinyasa practice: it's the place where we develop strength, balance, and mobility, while focusing on the postural skills we need to stay upright out there in the real world.
this practice flows through every pose in the series...we don't get too in the weeds with anything, but by the end, you'll have gotten a full-body workout, a solid stretch session, and a sincerely well-earned Savasana.
got desk sitter's posture? or runner/cyclist/hiker hips? this one's for you.
we start with reclined stretches, move on to lunge variations, and make our way through sensible backbends to open the front body and put your posture back in line.
a great start (or restart) to the day.
why is it so hard to rest when we're tired, spun up, or overwhelmed? asking for a friend...
if you're that friend, this practice is for you. we start with getting the feet up, and proceed with care through a full-body restorative flow that will leave you feeling calm and energized.
bonus! it's allergen-free. no utkatasanas or chaturangas were used in the making of this podcast.
we'll start with abdominal strengthening, move on to back strengtheners, then get the flow going with sun a's and deep lunge flows...then on to standing balance before finishing up with hip flexor release.
lovely.
breathing...we all do it. all day. but taking 30 minutes to move and enjoy it...that's something special.
we start with abs...move on to strong flow...get deep in some standing postures...and finish off with a good stretch and relaxation.
classic power class...will take you right back to 2012, if you've been hanging out here for awhile. by the way: thanks for that.
this one's full of side body openers, twists, and other fun stuff for a full body and mind refresh. equally good for starting your day, or restarting it after a long day's work.
this one gets up to all the usual good stuff: we start with active hip openers (read: sneaky abs), move through a gliding vinyasa, finishing up with balance practice and shoulder openers.
enjoy an hour getting out of your head and into your body with lunge salutations that heighten awareness, hone your mind-body connection...and get you a really good all-over workout, too!
get into the details of how you use your hands and feet to create lightness throughout your postures with Hasta + Pada Bandhas (Hand and Foot Locks) -- and on the side, you'll get your flow, your hip mobility, backbends and balance work in.
we use three-legged dog pose in a lot of vinyasa transitions...this little tutorial talks you through alignment and action points to make yours safer, stronger, and more fun!
this one starts with vigorous salutations, then breaks down the anatomy of a lunge stance...you don't need to be "advanced" to keep up, but you'll advance your knowledge and awareness by playing along!
reconnect with your breath -- and disconnect from your office chair -- in just under five minutes.
a simple flow of anjeneyasana lunges and cobras to reconnect with your natural rhythm in less than five minutes.
reconnect with your breath in just under five minutes with this low lunge twisting flow.
reconnect with your breath in just under five minutes. includes child's pose, ragdoll, and low lunge salutations.
reconnect with your breath in just under five minutes. includes crescent lunges focused on gentle back bends.
a little energetic tune-up never hurts. this one's full of salutations, postures, and flows to stimulate the feel-good brain chemicals, calm the nervous system, and support the elasto-viscosity (keep that one in your Scrabble toolkit) of our joints.
this one focuses in on different variations on Pigeon Pose...feel free to stick with your favorite or try something new!
this one goes easy on the chaturangas and focuses in on spinal rotation to leave you feeling refreshed and renewed.
we start this one with legs in the air -- aka Viparita Karani, aka Hips on a Block, or Legs Up the Wall...and then take a perspective shift on Sun Salutation B...adding a few moves to change up the pace and refine the details. you'll get a well-balanced vinyasa practice and a few new ideas to play with on your own.
small, thoughtful touches can make all the difference, in life and in yoga. this half-hour practice looks at a small detail of Sun B -- how we move the feet in and out of the down dog/warrior/plank transition. as you key into the small detail, you'll allow your mind to enter the flow state and practice an appreciation of small details to take off the mat as you re-enter your day.
this one starts with some centering time in a steady, no-nonsense flow. it peaks with a brief balance challenge, leading into floor stretch and relaxation. done and done.
this one keeps it simple and strong, building up to Ardha Chandrasana / Half Moon Pose and finishing with invigorating twists, hip openers, and backbends.
this one's a challenge...a do-able challenge, but definitely a challenge. you're up to it...take your time, breathe and feel good in your body. you'll be amazed by what you can do when you put your mind into it!
this one's a strong, steady flow focused on lengthening the front, back, and side bodies...and giving your mind some room to groove.
this one starts reclined and stays reclined for about half of class, moving slowly through a BUNCH of hip openers...but don't be surprised if it feels a little like core work, too. then we move through standing hip and shoulder openers, finishing with sun a's and backbends to leave you feeling refreshed and renewed.
hit play, hit child's pose, and in 25 minutes you'll have a whole new set of hips...and a fresh perspective on the day. could it be true? there's one way to find out.
the up-to-tempo lunge sequences in this one keep your mind on your mobility...and the drama off your mind. it's an energizing, focusing practice to leave you feeling focused, centered, and refreshed.
this one moves back and forth between restful stretching and strong vinyasa to leave you feeling calm and energized. enjoy!
this one gets you moving and keeps you moving...with a light touch...you'll move through all the basics, connect with your breath, and step off your mat feeling, well, elevated.
this one's easy...but tough. but then easy again. but then tough once more. and you're encouraged to take it at your own pace, rest when you need to...or want to.
it's interesting...especially if you're into resting.
designed with neck, shoulder, and upper back relief in mind, this is a well-balanced FLOW focused on arm-gliding techniques to mobilize and strengthen your whole upper body...you'll flow enough to get your circulation going and heart rate up, work some balance postures to tone the lower body, and leave your mat feeling energized for whatever's next!
this is just a really nice well-balanced flow...you'll move your body in ways that care for your spine...and focus on your breath to care for your mental health. it'll be lovely...just press play!
this one's an hour focused on opening, lengthening, and clearing out the side channels of the body...from the IT Band through the tips of your ears.
this one's a departure from the usual...don't get us wrong, it will feel like home: you'll breathe, you'll flow, and you'll dial stress way, way down. you'll also work a ton of balancing skills...just not in the way we usually do.
this one's super light on the hands. it has about two down dogs, each held for about half a breath, but you could skip those if you want.
no hands + knees, no updog, no plank, no chaturanga, no wheel...but it's still a strong flow.
how's that possible? press play and find out!
this all-levels, full-body flow keys in on lengthening your side body -- from your IT band, to your neck...you might even find the corners of your mouth lifting, too.
when it's time for a stronger practice, this one's got you covered. there's nothing tricky or complex. every body can do it...we move at an elevated pace, work strong postures, and then enjoy a really nice stretch and relaxation as reward for a practice well done. enjoy!
whether you're just getting up or in need of a mid-afternoon wake up call, this one will get you moving in all the right places. you'll flow through Cat/Cow, Sun Salutations, Lunges, Warrior Salutations, and finish with an energizing stretch...all in just under 30 minutes! done and done!
this one gets everything moving...in some non-traditional ways. starting with a little seated foot-massage and working through steady flow to a finish with some energizing hip openers, and of course, Savasana. enjoy!
ESSENTIALS are our 30-minute FLOW classes with everything you need for a full practice in half an hour.
an all-levels, moderate-intensity moving meditation focused on steady, rhythmic breathing. you'll move and stretch your whole body, with extra emphasis on your core. we call it Sneaky Abs around here, because you just might feel it tomorrow!
yep. every body can do the pose known as Wild Thing...
as in, we can all learn the key strengtheners and stretches that comprise this side-bending side plank. give it a go and feel more open in your chest and shoulders, and stronger in your back and abdominals.
need a vacation? we can give you an hour of the lazy kid's guide to twists, hip openers, and side bends.
this one works the front (upper and lower), back, and sides of the core with a quick - but effective - flow. bookmark it and come back often to tone, strengthen, and stabilize
ESSENTIALS are our 30-minute FLOW classes with everything you need for a full practice in half an hour. Morning ESSENTIALS classes focus on invigorating vinyasa, while evening sessions feature restorative stretching for a good night's sleep.
what is reverse twisting? good question...it's just like regular twisting, but instead of focusing on the front side of the body, we focus on the back side.
why? another good question...the muscles and awareness you create in reverse twisting lead to better posture, better low back health, and less neck pain.
sound good? heck yeah, it sounds good. let's do it.
this is one to get you going. it starts with a focus in on steady ujjayi breathing and some opening stretches...then the salutations get rolling and keep rolling. keep it in your back pocket for when you want a quick energy boost or mental reset!
ok, this one does get a little yoga weird...there's some face and jaw massage incorporated: great for clearing out the sinuses during the spring transition, and letting go of the tension we hold in our expressions.
but there's also plenty of regular flow to get your whole body moving. you'll de-stress, find balance, and feel good.
enjoy!
this one goes deep on revolved triangle and its component parts: strong standing postures, twists, and hip opening. you'll start slow and work your way up.
also included: ridiculous chatter about ottomans and Monty Python references.
well, it started out to be about twisting triangle...and turned into a discussion about the Down Dog variation where you turn one foot out, bend one knee, tilt your hips up, stretch your hip and hope you're doing it right.
then, the fabulous hellogretchen gives that word salad a rebranding that everyone (with a sense of humour) can appreciate.
this one starts with a good floor stretch, then moves up into steady flow and balance practice...a solid practice for shifting your energy anytime.
this one gets going with Down Dog and keeps going...through strong flow, balance and a mini-workshop on Revolved Triangle, right up to Savasana.
bookmark this one for when you want a strong flow without a ton of chaturanga...even if you don't need to go light on your arms, it's a good break from the usual.
we move everything, pay special attention to posture, and take plenty of time to stretch out.
thanks for playing!
if you'd like to help keep this podcast up, running, and getting better, you can become a patron at www.patreon.com/threedogyoga.
good question! kriyas are breathing practices meant to cleanse and heal the body...in yoga practice, at least the way we practice it here, they're usually breathing patterns linked to specific, repeated movements.
things like cat-and-cow could be considered a kriya...and one of our favorite is the Frog Kriya...no jumping or ribbit-ing involved.
to learn more, just press play!
to support this podcast, you can become a patron at patreon.com/threedogyoga
want to feel better fast? cultivate some openness, receptivity and generosity of spirit...just by sitting up and becoming aware of yourself.
FIVE MINUTE MEDITATIONS are quick + easy opportunities to get centered and calm...they'll land here in our feed on Mondays.
free for every body...24/7. just press play!
want to help keep this podcast up, running, and getting better all the time: become a patron at www.patreon.com/threedogyoga
oh. heck. yeah. get in there and stretch that stuff -- whatever your stuff happens to be -- out. lots of lunges, twisting, side bends, and floor poses in this one!
this one is all about getting back to feeling good...particularly when the days are rough and worry abounds.
but even on a great day, more feeling good is a good idea.
it starts in Savasana, takes a good long time in stretching out the usual tight spots, then works through just enough flow to get everything moving...and takes it back to some good deep stretching on the way back to Savasana.
our inaugural Spring Clean flow dials up the: twists, side bends, light flow, and cleansing breaths.
plus, only one chaturanga.
whether it's a side bend or a straddle, moving your body in the lateral plane is a good idea when you want to elevate your attitude...life naturally pulls us forward and down, so going up and sideways can be a serious mood lifter.
asanas featured in this practice include: lunges, standing side bends, seated straddle folds + side bends and a finishing backbend of your choice (or not!).
a refined take on the usual "wring it out" twisting practice, we key in on the integral actions of lengthening and lightening up to reduce stress and create space throughout body and mind.
for the days you want to fire it up: arm balances, one-legged balances, and wheels FTW.
drink your water, kids.
there's an old saying that worry is a misuse of your imagination...but in this life, we'll all find ourselves worrying from time to time.
here's a meditation that can help.
when an overwhelming worry about something you have no control over comes up, you can pause the worry loop, recognize that "you are not the boss of that", and return to doing all the good you can do in this moment.
this one starts with simple flow and lunges, moves into lower + upper body strengthening and ends up with a choose-your-own stretch session...with a bonus post-savasana neck soother.
enjoy!
often, we come to yoga to release what ails us...what if we turned that perspective into amplifying what feels good. it's a subtle shift of vision, but it goes a long way...press play and see for yourself!
ever get low back pain? it's a club most of us will join from time to time...but you may be able to tear up your membership card for good when you focus in on caring for your spine...and yoga helps!
this one starts out with light side bending, moves through an awakening flow, into twisting and folding with presence of mind. then, of course, a nice relaxation to bring it all together!
this one takes it's time warming up and hits all the high notes of the physical practice: spinal mobility, hip and hamstring opening, shoulder mobility, balance and relaxation. enjoy!
this one's not your mama's vinyasa class...but wait, your mama is probably super rad...then, it's TOTALLY your mama's vinyasa class.
it plays with the flow in fresh ways, but keeps things simple, too. so you get the best of both worlds...simple things can be so rewarding when we keep them fresh!
a super simple meditation good anytime you want to feel clear, compassionate, and focused.
this podcast was taped live as part of our MEDITATION 101 series and starts a little rough in terms of sound quality. but...we left it in, because it's not about being perfect and polished, but being just as you are.
we've always been yoga for nerds (said with the utmost admiration for nerds everywhere)...and this one takes it above and beyond.
if you want your shoulders, neck and upper back to feel great (or you just want to hear the teacher try to remember the word for dressing up as characters from your favorite movie. nerdiness factor: 11/10.), this one is for you.
one of the best tools we human creatures have is our mind's ability to shift its perspective...to look at things from new angles...to learn and adapt at any age.
yoga helps by literally shifting our vision as we move in unusual (but totally natural) ways...when we're looking to shift our vision to better, brighter, more creative stuff, a yoga practice like this one can remind us we have the technology...already built-in...and it's free.
another back-to-front flow...twists, hip openers, and side bends for those days you just want to roll around on the floor and feel better!
start in Savasana, make your way backward through the series to child's pose...a perfect practice for the days you're fatigued, less than motivated, or coming back from an injury.
in this simple flow, you'll get your head in line, your neck freed up, and your shoulders back to where they like to be.
a perfect refresh for desk sitters, athletes, gardeners, anyone carrying a little extra stress or anyone holding a smart phone...hey, that's probably you!
a simple flow to engage your body and brain in moving meditation...it's steady, uncomplicated, and just feels good.
one breath, one movement...it's simple. but it's not easy. this one keeps that breath-by-breath meditation going for a good 40 minutes and then gets into deep stretching.
as a bonus, there's a MEDITATION 101 at the end. if you have the time, make some peace!
a dynamic, energizing flow to get you unstuck physically and mentally.
straddle lunges are great at working (and freeing up) the lateral hip muscles. working with intention and precision will help keep your knees (and your brain) happy.
after a restorative start, this one gets you moving and keeps you moving with backbends, side bends, and twists. you'll finish up feeling restored, with the calm, clear energy that comes from having freed up space to breathe. enjoy!
this one wastes no time...we get moving and get open...then a short, but sweet Savasana so you get up feeling energized and refreshed for whatever's next.
this one puts a new spin on the salutations you know and love, then brings it down to the floor for some of our more unusual seated postures. enough like your regular practice to feel like home...with enough interesting bits to perk things up, too.
thirty minutes devoted to loving on your legs...great for when you've been hiking, biking, or sitting for too long.
this one starts slow and eases into a steady flow, then brings it back to a deep stretch...perfect for the days when you're lacking motivation (and we all have those days).
in this episode, the challenge is to let it be simple...to be in the moment, without expectation. it's a practice. we're here for it.
when tensions run deep, deep stretches can help. spend an hour fine-tuning your inner self with twists, folds, and steady breathing. you'll feel it in your abs, in your hips, and in your posture...and you'll feel better all over.
our AlLIGN classes focus in on postural details and techniques to make you a stronger and more skillful practitioner.
in this episode, we break with tradition (shocking!) for a standing meditation.
this kind of meditation is aparticularly good idea for those of us who sit most of the day. why sit more? stand up and get free.
our meditation practice focuses on aligning your body well, feeling your breath, and watching your thoughts to create mental ease.
everybody, everywhere can do it. join us anytime!
feel-good flexibility month continues with this well-balanced flow that finishes up with long-held simple side bends and straddle folds.enjoy!
in vinyasa practice, there are tons of ways to practice mindfulness.
we'll give you three:
- moving your body with your breath
- working your muscles actively in strength-building asanas
- feeling and encouraging your muscles' stretch response in flexibility-developing asanas
ok, enough talk...press play and feel what we mean.
around here, february is for feeling good...so we're kicking off with hip openers for every body!
stay tuned for all your favorite floor poses...all month long.
side plank not exactly your favorite?
you're not alone...but there may be a version for you. and it's a great practice for strengthening your side body and core.
in this well-rounded flow class, we dig into a few of the standard variations...maybe you'll find a new angle!
looking to improve your balance? or your posture? this one's got you covered.
in it, we explore the relationship between grounding down and lifting up...keeping balance as simple as making a foot to brain connection.
side angle pose is like chocolate cake.
yep.
you've probably noticed that there are a few (gazillion) ways to make a chocolate cake. maybe you have a favorite. maybe you don't like chocolate cake...or think you don't like chocolate cake, but haven't tried all the variations.
side angle -- any yoga posture, really -- is like that. we each probably have our favorite variation, but exploring the other alignments and actions is a reasonable thing to do if we want to stay curious and engaged in our yoga practice.
this episode features three different variations on the theme -- enjoy!
our arms are our limbs of communication -- of drawing the world to us, and expressing ourselves in the world.
our shoulders, neck, and upper back all have roles to play in our ability to communicate well...this all-around vinyasa practice focuses in on stress relief for these hard working muscles.
standing poses are great for warming up the body by engaging large muscle groups...and they create "tapas" -- that inner fire that burns off the old to make space for peace and calm.
side angle pose is one of the most comprehensive standing poses...it's got a little of everything to get your whole body warmed up and feeling good. enjoy!
the main things to know about sidebends for this practice:
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anchor down
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lengthen
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keep both side bodies spacious
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enjoy!
need to slow down, take a breath, and let some things go? we got you.
no chaturangas, up dogs or standing poses needed for this full-body stretch out.
this moderately paced session focuses on some unusual twisting postures. give it a spin when you're looking for something a little different.
love them or love to get them over with, planks are an essential component of vinyasa practice...they allow us to flow from pose to pose, build core strength and instill good posture -- when done properly.
in this episode, we'll explore: one major alignment point -- lifting the back of your head to line up with your spine...and one major action item -- pressing your hands firmly into the floor.
combined, these two essentials will refine your high plank and chaturanga posture, strengthen your core, and create a feeling of buoyancy as you flow through your vinyasas.,
both Bridge (Setu Bandhasana) and Wheel (Urdhva Dhanurasana) are excellent strength + mobility practices...and you don't need to get all the way into either to make them worth it. in this episode, you'll learn the essential components of each as you flow through two unique vinyasa sequences in one.
in this episode, we focus in on lunges...some of the most ubiquitous and versatile postures in our practice. you'll dial in your understanding of the different styles of lunges we practice...and pinpoint the action of the back foot to strengthen your legs and stand your ground.
Ardha Utttanasana may be the most important pose we do for back health: it strengthens the back and helps us activate our core for planks, chaturangas, and forward folds...when it's done well. this 30-minute practice will brush up your skills and get you started toward building strength in those oh-so-important postural muscles!
grab two blocks and take a quick little deep dive with us into one of our favorite restoratives: Supta Baddha Konasana (Reclined Bound Angle Pose).
Adho Mukha Svanasana (Downward Facing Dog) is one of the most common postures you'll meet in vinyasa yoga. it's an asana that you can refine for a lifetime...this 30-minute practice starts with what's most essential...how you ground and support yourself with your hands, arms and shoulders.
enjoy!
in this episode, we dig deeply into child's pose (in the context of an all-purpose vinyasa class -- you will move, too!).
it's our hope to help you find the alignment for child's pose that's most helpful to you, so you have a go-to resting pose for those moments in practice when your body, mind or spirit needs a rest.
resting is important...it's not a break, it's part of the practice. when we rest, we come back stronger, more renewed, more resilient.
this one's a work-it-out hip-opening flow...it's simple, but it'll get you (and keep you) moving...and you'll most likely feel the effects all day long!
ever feel like stepping forward from Downward Facing Dog is the hardest part of yoga? well, it just might be.
this 30-minute How-To will give you the tips, tricks and strengtheners you need to step up (and back) with greater ease, skill, and confidence...and you'll get a great core workout to boot.
enjoy!
if you would like to join our Zoom yoga classes, please join us at www.threedogyoga.com/online-schedule.
if you would like to help support this podcast, please consider becoming a supporter or a champion at www.patreon.com/threedogyoga.
if you've got two yoga blocks/bricks and a strap, grab 'em. if not, no worries...you can still get your flow on.
if you do have the props, this session will offer some fun + helpful ways to work with them in your practice to balance better, get stronger, and encourage flexibility.
core strength may not be everything,but it helps. more to the point, working from your core translates into better movement patterns, breathing, and self-awareness.
this 30 minute flow will get you tuned in to cente...possible side benefits include toned abs and a more mobile you.
when you really want to feel good (or warm up for a workout, reset from a day at work, etc) take a few to mobilize your hips, shoulders, and spine...this one makes it easy. enjoy!
this one's a non-stop - but no hurry - 25-minute vinyasa to get you on the mat on the days when it's hardest to get there (i.e. the days you need yoga the most!). it'll hit all the right notes and leave you feeling refreshed, centered, and ready to tackle whatever's next.
getting to your mat -- any day -- is way above average. take a moment to give yourself credit for being here...then enjoy the rest!
happy 2022, y'all! we're kicking it off with a full-hour of focused flow...move, breathe, and start the year feeling fresh!
whatever the temperature, a solid vinyasa practice with steady attention to ujjayi breathing helps your body get warm from the inside out. side effects may include: more mobility, mood elevation, and increased focus throughout the day.
a feel-good practice is always a good idea...this one's perfect anytime you want to feel better fast, and keep feeling better all day/night!
the thing is...you're not toxic. your body already detoxes itself quite well.
but...after indulgences (or insanity), it can feel really good to practice in a way that focuses on making space around our vital organs so that they can do their work of cleaning house more effectively.
also, making space just feels good...so bring on the spinal mobility, twists, and side bending!
happy holidays and every day!
visit threedogyoga.com for more on how to join us for online or in-studio classes.
to support this podcast, visit patreon.com/threedogyoga.
working your way toward traditional splits (Hanumanasana) isn't easy...but can be approached in a way that leaves you stronger and more flexible, whether or not you ever get to the ground.
on the way, there's lots of hip opening, hamstring strength, and heart opening to be had for every body!
want an active practice minus all the chaturangas and dog poses? done.
this one keeps it light on the hands, wrists and shoudlers...and focuses in on dynamic motions for the hips and core.
enjoy!
visit threedogyoga.com for more on how to join us for online or in-studio classes.
to support this podcast, visit patreon.com/threedogyoga.
get back on the mat with a gentle flow to open up all the tight spots.
word to the wise: gentle doesn't have to mean easy...just a way of approaching practice that cultivates ease and well-being...and that's for every body!
visit threedogyoga.com for more on how to join us for online or in-studio classes.
to support this podcast, visit patreon.com/threedogyoga.
hip opening doesn't have to be long, slow, deep holds...it can also be a mobilizing meditation that creates nimbleness and freedom. you'll energize your whole body with this sequence that starts with reclined and seated vinyasas, moves to more traditional salutations, and winds up with seated stretches.
life tends to happen in a pretty linear plane...whether you're working at a desk, riding a bike, or scrolling on your phone. this practice incorporates circular motions to shake things up and keep your muscles and joints working in their optimal ranges of motion.
when you need to get warm quickly...whether on a cool morning, before that long run, or after a day at the office...this one fits the bill. we start standing and move to salutations, backbends, and finish with dynamic seated stretches.
want more core strength and spinal mobility? spend an hour focused on moving into and out of backbends with power and ease.
one minute of Balasana (Child's Pose), 27 minutes of straight-up vinyasa flow, one minute Savasana and one minute seated meditation. perfect.
this one starts off with a light core warm up and moves into a full body flow...a neat little strength and flexibility practice to fit into any day.
in this episode, we take a deep dive into Side Angle Pose to create an integrated experience of strength and ease in body and mind.
in this episode, we focus on using the spiral lines of the body to get more out of your twisting asanas and build mental focus...you'll build arm, leg and core strength and stability.
start (or restart) your day with a little shape shifting -- sun salutations, warriors, back bends, side bends, and twists -- to feel better all over.
in this episode, we focus on Revolved Triangle Pose with particular attention to hip opening and abdominal action. it's a good all-around vinyasa practice, too!
this one focuses in on core work -- to center your mind and body -- and on developing the sense of spaciousness we all have when we step out of our stuff and live in our bodies.
a good one for anytime you need to ease up on yourself and find freedom in your upper body.
for the month of October, we're focusing in on abdominal strength as part of a well-rounded yoga practice. this 45-minute session will build all-over strength...both physical and mental. enjoy!
Warrior 3 is a challenge for your abdominals, balance, hamstrings, and focus. in this 60-minute session we prepare the body and mind to take on the challenge, with a well-rounded vinyasa practice...then we dive into details on how to build your skills and suit the pose to your body/practice goals.
this one uses a variety of salutations to focus the mind and channel the breath...then steadies into gentle back bends and calming hip openers with samavritti breathing.
abdominal series fuses traditional yoga asana and modern strength training into a mind-body flow practice that strengthens your core -- and gives your wrists a break from chaturanga.
we start with seated hip openers and build up to a strong posture-strengthening vinyasa...great for every body. any day...or evening.
how is Dandasana / Plank Pose like a grilled cheese sandwich?
when it's done well, it's unbeatable.
plank is simple...but not easy. there's a precision to it, but when you get it dialed in, it's one of the absolute best ways to strengthen your core, ease low back pain, and perfect your posture.
press play and learn how!
yoga is for everybody...but not all poses are agreeable to every body.
sometimes you just need a little variation to make a posture doable -- or even delightful
in this session we take on different ways to do cobra, locust, lunge, warriors, triangles and pigeons...along with a few other usual suspects.
who knows? maybe the first time you tried one you didn't like it...the second go round -- with a new angle -- might be delightful.
this one's a well rounded, time-saving session that focuses on maintaining the natural stability and mobility of your spine.
yoga is better with friends...even across distance and time. join us for thirty minutes of breathing practice with a focus on balance, stability, and openness.
a good one to start -- or restart -- your week. this one focuses on grounding your body and mind in the qualities and characteristics you want to create more of in your life. (it's also just a pretty solid all-around flow, too.)
enjoy!
this one will warm you up, get you open, and then go for a couple of reaaal relaxed, reclined twists right before Savasana. enjoy!
this one starts with paying attention to your feet as the first component of good balance...and finishes off with core work to keep your center strong and mobile.
want to calm down, feel more centered, and build strength?
this one's got your back..and your sides...and your front. strengthening your body through mindful movement is a great way to achieve the physical, mental, and emotional benefits of exercise.
and, clocking in at 30 minutes, this one is fairly easy to slide into even the busiest of days!
(if you don't have a block, just use a rolled up towel -- or your imagination!)
abs, abs, abs...our culture tends to think about them as a desired effect of being in shape -- but abdominal muscles are so much more than that.
they contain our abdominal organs, keeping the right amount of pressure in our bodies for things to work well.
they allow us to stabilize our spine as we move through our days (read: strong abdominals, with proper tone save us a lot of low back trouble). they are the engine for moving the body through bends, twists, and extension...plus, they provide shock absorption for the spine, connect the lower and upper body, and are part of our deep center -- and our nervous system responses.
caring for them means moving them -- and resting them. just hit play and we'll get to it!
in The Yoga Sutra, yoga is defined as "the stilling of the turnings of the mind," the turnings of the mind -- or vrittis -- show up for each of us, almost constantly...to still them is to bring ourselves to our senses in the present moment.
yoga does that by giving the mind postures on which to focus...ways to move that bring the mind into what we're doing: right here, right now.
the way we get the mind into the body in vinyasa yoga is through steady, conscious breathing. it's a practice...no one's perfect at it, but you get better at what you practice.
breathe. move. feel better.
this one's a hip opening sandwich...we start with floor stretches, spend a good amount of time in breath-by-breath vinyasa flow, then close it out with more hip opening - front, back, and sides.
breathe. move. feel better.
recipe for a happy life...ok, so maybe not in that order...and substitute your own favorite foods/bevvies, but you get the point. it's all about balance.
this 45-minute practice focuses on bringing your mind into your body through breath-focused vinyasa flow. we touch on all the greatest hits: shoulder, hip, hamstring, low back, and neck relief...as well as core strengthening. and relaxation.
because: enjoy your life.
sounds like a pretty good heist movie to us.
this one starts with instructions on some Supported Savasana positioning, then embarks on a strong flow that gets you ready to go deep into relaxation, possibly with a new, more comfortable setup.
grab any yoga props and/or cozy stuff you've got and enjoy!
side bends are the mood-enhancers of yoga...it's a movement most of us don't do on the regular, except in yoga...and when you change the way you move, you change your perspective.
extra shoulder opening helps with the side bending...and the mood. give it a go...we hope you'll love it!
lunge salutations are a great way to maximize a short practice. they get you moving all over, raise your heart rate, challenge your balance, and open up your hips...while providing your mind with enough challenge to stay fully engaged.
the footwork can be awkward at first, but dillligent practice gets results.
in this practice, we get everything moving, slowly but surely. you'll walk off your mat feeling great and ready for whatever is next! emjoy!
a strong flow to engage body and mind, this one will leave you feeling grounded and open. add it to your repertoire to develop strength in your legs, core and arms.
a full-body vinyasa practice, with a special focus on mobilizing the shoulder blades and making space in the upper back.
a steady, rhythmic flow of salutations, twists and shoulder openers to calm body and mind.
this one moves through all the ranges of hip mobility...in all kinds of ways...to restore body, mind and heart. we start on the floor and stay on the floor. great after a long day at work or play!
let's be real: Vasisthasana (pronounced Vah-steesh-stah-san-ah) -- or Side Plank -- is few people's favorite pose, but it's a valuable tool for strengthening your lateral lines.
this one asks you to give it a go, from a few different angles...see if you've grown into it, or it's grown on you.
the yoga isn't in getting your Side Plank to be perfect, but in what you learn along the way: how to self-regulate your mind and body when challenge arises.
go forth and conquer!
binding...the act of shaping the arms and then using the hands to hold them in the shape...is a part of most yoga practices. but not every bind is for every body.
this practice works through some of the common movements without binding the hands together for active range of motion and less stress in the shoulder joint.
full-body opening with a focus on efforting less and receiving more. good especially for all of us "more-is-more" people!
this one breaks down ujjayi breath -- the pranayama we use for vinyasa and asana practice. it starts slow so you get the gist of it, then we get into the groove of moving with the breath...and pausing at the kumbhakas (spaces) between inhale and exhale as we flow.
this one starts with active range of motion hip opening on the floor, works up to a strong standing flow, then back for more hip opening action.
this one's a steady flow with a heaping side of shoulder openers...great for anyone who sits at a desk, uses a smartphone, carries a baby, gardens, cooks, cleans, plays sports, plays an instrument, knits, sews, paints, draws, drives a car, does crossword puzzles, reads, binge watches HBO, churns butter, milks cows, stirs cauldrons, etc.
there's more than one way to get with the flow....give your wrists, elbows, and shoulders a break with this one. keep it around to bust a rut and keep the peace in your upper body.
your shoulders rock! sure, they have been through some stuff...they are still incredible...and learning to take care of them helps them stay at their best. this flow works all the ranges of motion they need. enjoy the feeling of freedom and ease when you're getting up off the mat and getting on with a great day!
whether you call it reverse flow, breakfast-for-dinner or pizza-for-breakfast, a Savasana to child's pose practice is perfect for a recovery day...or for any day you want to turn fatigue into clear, calm energy.
hot day? or hot mess? side bends to the rescue! this practice opens up the body to give you the feeling of space and freedom in body and mind. enjoy!
ever notice how the simplest things done really, really well are the best...this flow takes that principle and applies it to sun salutation variations. there's probably one in here that helps you feel grace and strength in your body and focus in your mind as you move. enjoy the journey figuring out which one it is!
this one uses hip openers to prepare the body for flow and explore your mind-body relationship (yeah, that can be deep stuff...but it can be great, too). no special skills or experience required: just bring your curiosity and be ready to feel great.
how can yoga help you build resilience? at it's core, yoga is a practice of balancing challenge and ease to return to your center. in this episode, we'll work with that idea by establishing breath as an anchor for the mind to return to as we move through a strong, simple series of standing postures.
this one starts with a tutorial on Downward Facing Dog and moves into a steady full-body awakening flow and to practice and refine your skills.
the one where we get creative with lunges, half moon pose, and frog. it's nice to have a space on the wall for a king arthur variation...and even nicer to have a couple of blocks nearby to help create ease along the way.
hip flexor, shoulder, and chest openers with a focus on steady breathing, focus, and ease. perfect when you need a little vacation from your mind and restoration for your body.
if you're reading this, you've already taken the first step toward an intention of well-being. just hit play and the rest is easy!
lots of hip openers in this one!
and so begins our training for the 108 sun salutations on july 4...you're right 108 is a big number. but we do them in sets of nine...just like in this podcast. there's also plenty of hip, shoulder, and low back opening to be had right here.
wanna join us live on the 4th? more details soon!
this one eases into hip openers with one purpose and one purpose only: to feel good. enjoy!
in this episode, we dig deep into your inner and outer core to explore revolved triangle and reverse warrior. it's a strong practice...take it at your own pace and enjoy!
want to join us online? we'd love to see you! www.threedogyoga.com
want to support this podcast? become a patron: www.patreon.com/threedogyoga
balance pose, hip opener, leg strengthener, core stabilizer, twist, chest opener...half moon could be your "desert island" pose. take an hour and deep dive on all the different ways you can get into this all-purpose asana. finish off with a few good, deep hip openers and Savasana.
want to join us live? visit our website at www.threedogyoga.com
want to help support this podcast? become a patron at www.patreon.com/threedogyoga
whether it's your first yoga class or your thousand and first, it's always good to go back to the beginning. strengthen your basics. breathe, move, feel your body...you'll feel better! this one focuses on moving through the sun salutation series in different variations. there's one for every body!
learn to work your deep core body smarter, not harder. you'll get a solid workout, and you'll be springing with energy after! it just doesn't have to be that hard!
in this episode, we may have found the fountain of youth...a systematic wakey up call from feet to fingertips. you'll warm up slowly, but surely and finish off with salutations and savasana. maybe even some singing along.
whether it's been a day, a week, a year since you've seen your mat, this one's a good place to begin again. it starts slowly, builds mindfully, and ends with you feeling great.
ready to wake up your asana? this one flows through all the usual, and some unusual, suspects to energize and awaken your whole body...and mind.
a breath-by-breath flow to ease your body and mind into alignment. silly sponge bob squarepants references included at no extra charge.
side a - abdominal strengthening on the way to crow pose (Bakasana).
side b - back body strengthening on the way to wheel pose (Urdva Dhanurasana).
with a short intermission for Sun A's and B's...no need to flip the record.
strengthen and soothe your upper back with back bends, forward folds, side bends, and twists. great anytime you wanna get the day off your back.
this one keeps you moving throughout various salutation series to align your body and breath in a moving meditation.
this one's all about focusing your attention, developing your intuition, and intentionally creating a sense of peace and well being...to get there, we employ hip openers, a complex standing balance challenge and specific breathing techniques to calm and focus the mind. enjoy!
this one focuses on un-doing, unwinding, and making space. perfect for hot days, busy times, or when everything just seems wrapped a little too tight.
this one starts with salutations and lunges to get things moving and heads into standing warrior, triangle and straddle postures for a 360 degree hip opening practice finished off with your choice of backbend to open chest and shoulders...ahhh. that's better.
a restorative flow to unwind tension in body and mind to get you all set for a good night's sleep.
a strong, get-to-the-point flow with variations on sun salutations, lunges, and twists for when you want to clear out the stuff and lively up your Self.
straightforward, steady, and strong. nothing wakes up your full body like a few rounds of sun salutation B
channel restless energy with Sun Salutation B variations that include Warrior 2, Reverse Warrior and Side Angle Pose.
a all-purpose flow class with a deep dive into tips and tricks for getting yourself into Bakasana/Crow Pose. if you learn a little, laugh a little or just entertain your brain for a while, you're doing it right!
from planks to pasasana (noose pose -- deep squat chair twist), you'll work your core in every direction...if you end up sore tomorrow, we're sorry...and you're welcome!
ground, center and energize yourself with lunging salutations, surya namaskar a's and b's, and warrior flows. finish off with light back bends and relaxation for an elevating, clarifying practice.
a side body opening flow to turn that frown upside down...or keep that grin going. either way, you'll feel better all over!
dial in your head position for better posture and ease in chaturanga dandasana - low push up pose...because making friends with difficult poses helps.
shoulder openers, hip flexor stretches and a focus on steady, even backbends make this one perfect for anytime you want to feel clear and refreshed.
this one can literally be done right after your alarm goes off...or anytime during the day that your body or mind could use a wake up call.
no cobras, chaturangas, or standing poses were used in the making of this podcast.
a simple, gentle flow through all the major spinal actions to enliven your body and clear the static from your head. good anytime.
no chaturangas, down dogs or cobras were used in the makings of this podcast.
variations on lunges to get your hips mobile and stress-free.
no cobras, chaturangas or standing poses were used in the making of this podcast.
if you'd like to support this podcast, you can find us on patreon.com/threedogyoga
nope, not a ninth grade report card. sun salutations...three variations on a, with a light sprinking of B to finish it off.
if you'd like to support this podcast, you can join us on patreon.com/threedogyoga
utkatasana, lunge, bridge and other backline strengtheners help give your posture all-day endurance.
it's always good to take care of your low back...this flow gets you a full body vinyasa, with particular attention to moving in ways that keep your hips and spine feeling good.
you'll focus in on your breath, as the most essential good thing you can do for yourself. a positive practice where ever you are, whenever!
open twists are the poses that get you sideways. they focus on chest and side body opening and back body strength. they help us improve posture, body awareness and overall strength.
this one also features sign offs from Aunt Becky, Aunt Susan and Mom, for every body who wants to hear a little North Carolina with their yoga.
enjoy!
build strength with planks, back bends and twists in a rhythmic flow to keep your mind steady and calm.
in other words, you'll move your asana in all directions: hip openers, twists, side bends, and backbends.
this one uses your breath to work your core. and works your core to deepen your breath. it might sneak up on you. and you may feel it tomorrow.
this one features some unexpected flows (to keep your brain engaged), as well as lunges, backbends, and twists to get your whole body in the game. follow your breath, do one thing at a time, and just laugh if you get off track. we all do! just jump right back on!
start by tuning into your breath, then move through fundamental salutations practice to align body and mind, while making space in the usual tight spots.
fly the friendly skies with this balance-focused flow to strengthen and open hamstrings, hips, and core.
this one focuses on the inhale to to reign in your mind and make space in your body...great for a morning, evening, or midday yoga break.
want better posture, deeper breathing, and relief of neck tension? strengthen and mobilize your upper back!
hip openers, twists, and balance worked into a half hour flow to center your mind while challenging your body.
start with simple flow, that builds to a standing sequence to develop stamina and ease in transitions.
simple flows to get you moving, breathing, and energized for your day...or grounded after a long one!
this one focuses on releasing hamstrings, side body, and upper back/neck.
it also features our studio mascot, Gibson, singing the song of his people in the background.
bring yourself into balance, even when things are going sideways by focusing in on different ways of getting into half moon pose through the work of the core body.
all the usual standing poses, linked breath-by-breath in a strong flow to get you going. perfect for channeling excess energy or transforming sluggishness into movement...and movement into meditation.
no down dog, no planks, no chaturanga...but you'll get your vinyasa flow on.
want to get more yoga into your life?
we'd love to see you in class! to join us for livestream video classes, head to www.threedogyoga.com.
want to support this podcast and help us grow? become a patron at www.patreon.com/threedogyoga.
a focused savasana-to-child's pose flow to reign the mind in and free up space in the body.
want to get more yoga into your life?
we'd love to see you in class! to join us for livestream video classes, head to www.threedogyoga.com.
want to support this podcast and help us grow? become a patron at www.patreon.com/threedogyoga.
in this episode we focus on strengthening the back body and opening the front body...it's an active standing flow with a lot of variation on the usual themes.
there's a lot of locust and cobra in this one...so mamas-to-be are welcome, you can modify with cat-cow.
want to get more yoga into your life?
we'd love to see you in class! to join us for livestream video classes, head to www.threedogyoga.com.
want to support this podcast and help us grow? become a patron at www.patreon.com/threedogyoga.
a steady, rhythmic flow focused on side bends to free up the rib cage and get more space for breath. emjoy!
all kinds of salutations to get you (and keep you moving)
this practice is great for every body who wants an active flow. there are some cobra postures, which could be omitted for those doing "yoga for 2" or those who have a strong aversion to snakes.
this one creates openness and ease in the arms, shoulders, and neck...read that as: very little chaturanga...a lot of upper body stretching!
this one's great for every body...enjoy!
a series of backbending postures designed to open up the front and strengthen the back body...with awareness in how you're moving to ensure you walk off the mat feeling light and uplifted.
this one starts off slow and focuses on intentional movement to better care for your neck, shoulders and low back!
this one's for every body...even those doing yoga for 2!
warm up with traditional vinyasas and warrior flows, then focus in on eagle, dancer, and standing pigeon balances. finish with seated meditation.
good every body...especially mamas to be. feel free to use a wall to make the balance poses steadier!
a straightforward FLOW class, for every body...even mamas to be, with some modification for your comfort...focusing in on aligning your postures with core integrity.
this one focuses on setting your gaze and centering inward. it's mostly standing postures, and is appropriate for every body. (mamas-to-be: this one leaves out cobras, locusts, etc...so it's a good choice for a strong prenatal flow.)
want to get more yoga into your life?
we'd love to see you in class! to join us for livestream video classes, head to www.threedogyoga.com. want to support this podcast and help us grow? become a patron at www.patreon.com/threedogyoga.
whether you're recovering from a tough workout, tough day at work, or a tough year, this one will help ease you back into feeling good. happy 2021 every body!
good for anytime you want to wring stuff out.
want to get more yoga into your life?
we'd love to see you in class! to join us for livestream video classes, head to www.threedogyoga.com. want to support this podcast and help us grow? become a patron at www.patreon.com/threedogyoga.
let your breath carry you through this one all the way to a light and airy camel pose that gives you space to breathe!
in case the cookies, Champagne, or eggnog got you...
want to get more yoga into your life?
we'd love to see you in class! to join us for livestream video classes, head to www.threedogyoga.com. want to support this podcast and help us grow? become a patron at www.patreon.com/threedogyoga.
the one where we slow down to remember the beings we are and the space we share.
want to get more yoga into your life?
we'd love to see you in class! to join us for livestream video classes, head to www.threedogyoga.com. want to support this podcast and help us grow? become a patron at www.patreon.com/threedogyoga.
Parsvottanasana (aka Pyramid or Intense Forward Leg Pose) is a stretch....for real. it's an important standing forward bend, because it concentrates on one leg at a time, helping us balance out asymmetries. this short deep dive looks at how to build your stance (hip width), how to work your hips (from your feet), and what to do with your upper body (let go).
want to get more yoga into your life?
we'd love to see you in class! to join us for livestream video classes, head to www.threedogyoga.com. want to support this podcast and help us grow? become a patron at www.patreon.com/threedogyoga.
hocus pocus, locust focus (it had to be said)...this one is all about postural strength. add it to your repertoire to keep yourself upright, not tight.
want to get more yoga into your life?
we'd love to see you in class! to join us for livestream video classes, head to www.threedogyoga.com. want to support this podcast and help us grow? become a patron at www.patreon.com/threedogyoga.
steady flow, breathing and lots of hamstring openers. enjoy your space...
want to get more yoga into your life?
we'd love to see you in class! to join us for livestream video classes, head to www.threedogyoga.com. want to support this podcast and help us grow? become a patron at www.patreon.com/threedogyoga.
balance, backbend, bind...and breathe. get to know dancer's pose -- and several variations that get you there -- in this short form Deep Dive.
want to get more yoga into your life?
we'd love to see you in class! to join us for livestream video classes, head to www.threedogyoga.com. want to support this podcast and help us grow? become a patron at www.patreon.com/threedogyoga.
there's two ways to sing it: "Wild Thing...You Make My Heart Sing" or "She Liked To Do the Wild Thing"
there's also (at least) two ways to get into it...from above or below. we take on both challenges in this one...with plenty of shoulder opening and twists, all by request. crowdsourced classes are the best. send us your ideas at podcast@threedogyoga.com
want to get more yoga into your life?
we'd love to see you in class! to join us for livestream video classes, head to www.threedogyoga.com. want to support this podcast and help us grow? become a patron at www.patreon.com/threedogyoga.
this one explores side plank / vastisthasana from the perspective of its many benefits for body and mind -- core strength, postural awareness, confidence, and the ability to breathe in challenging situations! it also covers how to get all the benefits w/o actually doing side plank, if it's not an option for you.
the beginning of this one got a little cut off, it starts in savasana. this one works balance, core strength, and coordination...and keeps you flowing with your breath. enjoy the deep dive.
this one's for hitting the restart button -- after a day off...a holiday off...or a few years off. it's a short and sweet flow that'll get you some space to move and breathe.
strong flow, lotsa twists, and relaxation. you'll feel better.
want to get more yoga into your life?
we'd love to see you in class! to join us for livestream video classes, head to www.threedogyoga.com. want to support this podcast and help us grow? become a patron at www.patreon.com/threedogyoga.
yogis say you're as young as your spine is limber. in this one, you'll move your spine in all it's ranges of motion, with meditative attention on your breath.
ease into your day...or evening with a chill practice focused on opening the hips, low back and side body.
want to get more yoga into your life?
we'd love to see you in class! to join us for livestream video classes, head to www.threedogyoga.com. want to support this podcast and help us grow? become a patron at www.patreon.com/threedogyoga.
this one will get you grounded, centered and breathing. you'll move through all your joints and muscles, remaining purposefully connected to your breath as you go. mind body unity, here we come!
want to get more yoga into your life?
we'd love to see you in class! to join us for livestream video classes, head to www.threedogyoga.com. want to support this podcast and help us grow? become a patron at www.patreon.com/threedogyoga.
this one brings a strong focus on breathing and balance, great for any experience level.
want to get more yoga into your life?
we'd love to see you in class! to join us for livestream video classes, head to www.threedogyoga.com.
want to support this podcast and help us grow? become a patron at www.patreon.com/threedogyoga.
this one focuses in on hip and hamstring openers...great for after a long day at the office, or out on the trails.
want to get more yoga into your life?
we'd love to see you in class! to join us for livestream video classes, head to www.threedogyoga.com.
want to support this podcast and help us grow? become a patron at www.patreon.com/threedogyoga.
this one will get you moving -- and probably sweating -- with a solid, steady paced flow of mostly standing postures.
yoga is all about removing what's not you, taking away the extra...one way we do that is through twists, another is strong flow, and one more is forward folds. get 'em all here.
want to get more yoga into your life?
we'd love to see you in class! to join us for livestream video classes, head to www.threedogyoga.com. want to support this podcast and help us grow? become a patron at www.patreon.com/threedogyoga.
this one gets going and keeps going...and concludes with some gentle seated stretches. great for cold mornings ahead!
want to get more yoga into your life?
we'd love to see you in class! to join us for livestream video classes, head to www.threedogyoga.com.
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this one slowly, but surely, gets you moving in all directions. and ready to take on whatever may come your way.
want to get more yoga into your life?
we'd love to see you in class! to join us for livestream video classes, head to www.threedogyoga.com.
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this is our standing sequence by the book. a balance of strength and flexibility work, finishing up with relaxation.
want to get more yoga into your life?
we'd love to see you in class! to join us for livestream video classes, head to www.threedogyoga.com.
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this one starts with some giggles (due to a tech gaffe involving Van Morrison and a printer)...it rolls into a side body opening flow...and more Van Morrison FTW.
a gentle flow to relieve tension in the upper body -- whether from working too hard, sitting too long, or just overthinking things.
want to get more yoga into your life?
we'd love to see you in class! to join us for livestream video classes, head to www.threedogyoga.com.
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this one’s a gentle flow to help ease low back tension and get you moving with freedom and ease. want to get more yoga into your life?
we'd love to see you in class! to join us for livestream video classes, head to www.threedogyoga.com.
want to support this podcast and help us grow? become a patron at www.patreon.com/threedogyoga.
this one's a great way to channel any pent-up energy...and it'll be as challenging as you make it. good for when your yoga practice needs to pull double duty as your workout.
want to get more yoga into your life?
we'd love to see you in class! to join us for livestream video classes, head to www.threedogyoga.com.
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here's one to get your body moving with your breath so your mind can quiet down.
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we'd love to see you in class! to join us for livestream video classes, head to www.threedogyoga.com.
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here's a good all-around flow...but particularly helpful when you're working with anxiety that shows up as restless energy.
want to get more yoga into your life?
we'd love to see you in class! to join us for livestream video classes, head to www.threedogyoga.com.
want to support this podcast and help us grow? become a patron at www.patreon.com/threedogyoga.
a strong all-levels flow to free up your mental energy by letting your mind and body follow the rhythm of your breath.
want to get more yoga into your life?
we'd love to see you in class! to join us for livestream video classes, head to www.threedogyoga.com.
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more side body opening = more attitude adjustment. quick, but not dirty. you'll feel better in five.
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we'd love to see you in class! to join us for livestream video classes, head to www.threedogyoga.com.
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calm your mind by steadying your body in eagle, dancer, and tree.
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we'd love to see you in class! to join us for livestream video classes, head to www.threedogyoga.com.
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side bends are great attitude adjusters. try five minutes of side stretches, side planks, wild things. and outer hip stretches and see what shifts.
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we'd love to see you in class! to join us for livestream video classes, head to www.threedogyoga.com.
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utkatasana twists + twisting crescent. done and done.
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five minutes of strong standing flow, incorporating warrior 1, warrior 2, reverse warrior and side angle warrior.
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we'd love to see you in class! to join us for livestream video classes, head to www.threedogyoga.com.
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just like it says: five minutes of sun b...that's the salutation with the utkatasana and warrior 1.
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we'd love to see you in class! to join us for livestream video classes, head to www.threedogyoga.com.
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to energize your body, try grounding down. this short flow will help you make it happen.
want to get more yoga into your life?
we'd love to see you in class! to join us for livestream video classes, head to www.threedogyoga.com.
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a full-hour of breathing and moving to calm tension in body and mind.
want to get more yoga into your life?
we'd love to see you in class! to join us for livestream video classes, head to www.threedogyoga.com.
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this one's a good all-over flow, with a focus on chaturanga to strengthen the back of your core and aligning your shoulders for good posture.
want to get more yoga into your life?
we'd love to see you in class! to join us for livestream video classes, head to www.threedogyoga.com.
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fatigue setting in? moving helps. this one's a steady, strong, meditative flow...for those times when you're feeling a little tired, and know that movement will do you some good...but getting there is tough. this one goes easy on the knees and wrists, and incorporates a bunch of hip openers.
want to get more yoga into your life?
we'd love to see you in class! to join us for livestream video classes, head to www.threedogyoga.com.
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sun salutation a -- just move!
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down dogs, forward folds, and half lifts for lengthening and strengthening.
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we'd love to see you in class! to join us for livestream video classes, head to www.threedogyoga.com.
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360 degree hip openers with low lunges and down dog variations.
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we'd love to see you in class! to join us for livestream video classes, head to www.threedogyoga.com.
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stand up and stretch out. great for a desk break!
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we'd love to see you in class! to join us for livestream video classes, head to www.threedogyoga.com.
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the first in a series of five-minute mini-practices. to keep you sane on days when time is short.
want to get more yoga into your life?
we'd love to see you in class! to join us for livestream video classes, head to www.threedogyoga.com.
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a quick challenge for your core and upper body. do it often -- you'll like the results!
want to get more yoga into your life?
we'd love to see you in class! to join us for livestream video classes, head to www.threedogyoga.com.
want to support this podcast and help us grow? become a patron at www.patreon.com/threedogyoga.
this one tackles one of our more complex postures, Bird of Paradise, by breaking it down into hip, hamstring, and shoulder opening alongside balance practice. lots of options for every body...so dive right in and enjoy!
we left the audio challenges in...just to keep it real.
want to get more yoga into your life?
we'd love to see you in class! to join us for livestream video classes, head to www.threedogyoga.com. want to support this podcast and help us grow? become a patron at www.patreon.com/threedogyoga.
this one’s a strong standing flow that will build strength and mobility your legs, hips, and shoulders. a little R+R at the end, because you’ll have earned it.
want to get more yoga into your life?
we'd love to see you in class! to join us for livestream video classes, head to www.threedogyoga.com.
want to support this podcast and help us grow? become a patron at www.patreon.com/threedogyoga.
so...this is a 30 minute class that started with five minutes of laughing...a lot. we cut the bad jokes (all on the part of the teacher) to get you a timesaver for those days when you've got 35 minutes max.
free up your shoulders, neck, chest, and hip flexors...strengthen your upper back...and open up your posture with us!
want to get more yoga into your life?
we'd love to see you in class! to join us for livestream video classes, head to www.threedogyoga.com.
want to support this podcast and help us grow? become a patron at www.patreon.com/threedogyoga.
anytime is good for some side-bending...especially in the morning or after a day at the desk.
want to get more yoga into your life?
we'd love to see you in class! to join us for livestream video classes, head to www.threedogyoga.com.
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why not try a little tenderness? this one takes you through our usual vinyasa, at a slower pace and with a focus on keeping things light.
want to get more yoga into your life?
we'd love to see you in class! to join us for livestream video classes, head to www.threedogyoga.com.
want to support this podcast and help us grow? become a patron at www.patreon.com/threedogyoga.
this one gets you moving and keeps you moving -- with a strong focus on the actions of vinyasa: grounding, centering, and breathing.
this one starts simple and stays pretty simple, giving your mind a chance to focus on your breath and forget about life for a while.*
*yes, we just quoted Billy Joel. not even the nerdiest thing we've done today.
want to get more yoga into your life?
we'd love to see you in class! to join us for livestream video classes, head to www.threedogyoga.com.
want to support this podcast and help us grow? become a patron at www.patreon.com/threedogyoga.
this one works through all the actions of the hips, focusing on standing mobility with a few floor postures at the end for a restorative finish.
this one gets a good flow going, then spends a little time workshopping how to get your arms overhead, while keeping your core stable. important attention to detail, especially if you vinyasa on the regular.
want to get more yoga into your life?
we'd love to see you in class! to join us for livestream video classes, head to www.threedogyoga.com.
want to support this podcast and help us grow? become a patron at www.patreon.com/threedogyoga.
no frills, no fluff...just flow. (oh, and there's a little Gibbs mischief in the background...he apologizes profusely with those big puppy eyes.)
want to get more yoga into your life?
we'd love to see you in class! to join us for livestream video classes, head to www.threedogyoga.com.
want to support this podcast and help us grow? become a patron at www.patreon.com/threedogyoga.
this one is a straight-down-broadway, by-the-book three dog yoga FLOW class. recorded live via Zoom.
want to get more yoga into your life?
we'd love to see you in class! to join us for livestream video classes, head to www.threedogyoga.com.
want to support this podcast and help us grow? become a patron at www.patreon.com/threedogyoga.
if you need to channel some mental energy, this one's for you. plus, a good dose of side body opening and lower back care. (this class was recorded live on Zoom...so, you'll also meet Huck, Orca, and a new feline addition to the three dog crew...because: the teacher just can't not talk to the animals.)
want to get more yoga into your life?
we'd love to see you in class! to join us for livestream video classes, head to www.threedogyoga.com.
want to support this podcast and help us grow? become a patron at www.patreon.com/threedogyoga.
breathe, ground, relieve tension. sounds good, right?
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we'd love to see you in class! to join us for livestream video classes, head to www.threedogyoga.com.
want to support this podcast and help us grow? become a patron at www.patreon.com/threedogyoga.
a steady, rhythmic flow to strengthen your core and center your mind.
want to get more yoga into your life?
we'd love to see you in class! to join us for livestream video classes, head to www.threedogyoga.com.
want to support this podcast and help us grow? become a patron at www.patreon.com/threedogyoga.
we call this the attitude adjuster...because when you work out the kinks in your hips and side body, you'll feel better fast.
want to get more yoga into your life?
we'd love to see you in class! to join us for livestream video classes, head to www.threedogyoga.com.
want to support this podcast and help us grow? become a patron at www.patreon.com/threedogyoga.
this one will ease tension all over and calm your nervous system with slow, deep breaths.
want more yoga in your life?
we'd love to see you in class! to join us for livestream video classes, head to www.threedogyoga.com.
want to support this podcast and help us grow? become a patron at www.patreon.com/threedogyoga.
this one takes it slow and easy...and pays specific attention to supporting your lower back. perfect when you could use something a little lighter, but still want to move.
want more yoga in your life?
we'd love to see you in class! to join us for livestream video classes, head to www.threedogyoga.com.
want to support this podcast and help us grow? become a patron at www.patreon.com/threedogyoga.
find your inner calm with standing balance postures and deep hip stretches. ''
want more yoga in your life?
we'd love to see you in class! to join us for livestream video classes, head to www.threedogyoga.com.
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this one focuses on easing tension in the lower, middle, and upper back through spinal mobility - flexion / extension / lateral extension / rotation.
want to get even more yoga into your life?
we'd love for you to join our livestream Zoom classes. to give them a try, head to www.threedogyoga.com.
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ease tension and restore mobility in five minutes. great for days when you've been sitting too long...or after a walk, run or bike.
want to get even more yoga in your life?
we'd love for you to join our livestream Zoom classes. to give them a try, head to www.threedogyoga.com.
want to support this podcast and help us grow? become a patron at www.patreon.com/threedogyoga.
got neck and shoulder tension? relief isn't complicated...a few small breaks throughout the day work great...but they're often hard to remember. we're here to help.
this podcast is part of a series of five minute yoga quickies...for those days when you need yoga the most, and don't have time for it.
we'd love to see you in class! to join us for livestream video classes, head to www.threedogyoga.com.
want to support this podcast and help us grow? become a patron at www.patreon.com/threedogyoga.
a lot of leg love in this one. soothe your hip flexors and quads, get mobile through your inner and outer hips...and finish with some neck and shoulder relief for good measure.
we'd love for you to join our livestream Zoom classes. to give 'em a try, head to www.threedogyoga.com.
want to support this podcast and help us grow? become a patron at www.patreon.com/threedogyoga.
this one's a traditional Fall transition practice: twists, folds, grounding, inversions, and setting our gazes inward. it's good anytime, but particularly when life is in transition.
we'd love for you to join our livestream Zoom classes. to give 'em a try, head to www.threedogyoga.com.
want to support this podcast and help us grow? become a patron at www.patreon.com/threedogyoga.
connect your mind and body with this flowing practice...you'll relieve stress by moving your body and focusing inward with your breath, plus you'll wring out tension (and build core strength) with standing twists!
we'd love for you to join our livestream Zoom classes. to give 'em a try, head to www.threedogyoga.com.
want to support this podcast and help us grow? become a patron at www.patreon.com/threedogyoga.
welcome to a one-hour flow of moving, breathing, stretching, massage, visualization and relaxation to get you feeling good again.
we'd love for you to join our livestream Zoom classes. to give 'em a try, head to www.threedogyoga.com.
want to support this podcast and help us grow? become a patron at www.patreon.com/threedogyoga.
this one starts with gentle stretches for your low back and works its way up to strong standing flow. great for waking up or making the transition from work to play.
this one's for strong side body muscles...and includes tutorials and modifications for side plank/vasisthasana.
we'd love for you to join us for livestream audio or video classes, head to www.threedogyoga.com.
want to support this podcast and help us grow? become a patron at www.patreon.com/threedogyoga.
a stress-relieving, slower take on salutations, with a side plank salute to The Honorable (and Notorious) Ruth Bader Ginsburg.
we'd love for you to join us for livestream audio or video classes, head to www.threedogyoga.com.
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this one will wake up your body, calm your mind, and improve your posture...in half an hour. can we be for real? give it a try and see!
we'd love for you to join us for livestream audio or video classes, head to www.threedogyoga.com
want to support this podcast and help us grow? become a patron at www.patreon.com/threedogyoga
this one starts with aligning your posture for optimal breathing...then moves into vinyasa with twists, side bends and back bends to awaken all the muscles of respiration.
we'd love for you to join us for livestream audio or video classes, head to www.threedogyoga.com
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our livestream SALUTATIONS class gets you moving steadily and breathing well...and feeling better. it's short, sweet, and to the point.
we'd love for you to join us for livestream audio or video classes, head to www.threedogyoga.com
want to support this podcast and help us grow? become a patron at www.patreon.com/threedogyoga
this one starts with centering meditation, moves through a steady flow, focuses in on posture-strengthening skills, and finishes (as always) with deep relaxation.
we'd love for you to join us for livestream audio or video classes. for all the info on how you can join in head to www.threedogyoga.com.
want to support this podcast and help us grow? become a patron at www.patreon.com/threedogyoga
slow it down, smooth it out. yoga helps.
we'd loveit if you to joined us for livestream audio or video classes, head to www.threedogyoga.com.
want to support this podcast and help us grow? become a patron at www.patreon.com/threedogyoga.
this one's a no-brainer...because we all can use a little time out of mind on the regular.
move, breathe, rest.
yoga helps.
we'd love for you to join us for livestream audio or video classes, head to www.threedogyoga.com
want to support this podcast and help us grow? become a patron at www.patreon.com/threedogyoga
this one starts slow and builds to a steady flow...and finishes with backbends, twists and abdominal strengthening.
perfect for those days when you're feeling a wee bit sluggish and want to get things moving.
we'd love for you to join us for livestream audio or video classes, head to www.threedogyoga.com
want to support this podcast and help us grow? become a patron at www.patreon.com/threedogyoga
want to start your day feeling good?
ever feel stiff, sore, sluggish getting out of bed?
looking for a way to ease back into a yoga practice that doesn't require a big commitment?
want to know why your yoga teacher seems so happy to bust out sun salutations at 6:30 in the morning?
this one's for you.
we move everything...we breathe...we set an intention for the day ahead.
yoga helps.
we'd love for you to join us for livestream audio or video classes, head to www.threedogyoga.com
want to support this podcast and help us grow? become a patron at www.patreon.com/threedogyoga
need to move? want to feel more clear, focused, and calm. this one's for you!
this podcast was recorded live in our Zoom Salutations class on 8.31.
we'd love for you to join us for livestream audio or video classes, head to www.threedogyoga.com
want to support this podcast and help us grow? become a patron at www.patreon.com/threedogyoga
feel better fast with this moving meditation to release tension in the upper back neck and shoulders.
your body is great at getting the toxins out....this practice, plus good hydration and good, fresh food will help it along.
all you need is love. yoga helps.
we'd love for you to join us live, head to threedogyoga.com for details.
if you'd like to support this podcast, you can become a patron at patreon.com/theedogyoga
get your asana moving. and your mind clear. and then at the end, we have a little something for your heart.
all you need is love. yoga helps.
all you need is love...but yoga helps. here's 20 minutes of moving with your breath to awaken your senses, strengthen you body, and calm your mind.
to join us for livestream audio or video classes, head to www.threedogyoga.com/ want to support this podcast? become a patron at www.patreon.com/threedogyoga
here's one to take the edge off. we start with hips on a block/legs up to slow things down...then add neck, shoulder, hip, and hamstring opening.
this podcast was recorded live on August 24, 2020 in our livestream FLOW class. everybody (and every body) is welcome...we'd love for you to join us from where ever you are!
to join us for livestream audio or video classes, head to www.threedogyoga.com/
want to support this podcast? become a patron at www.patreon.com/threedogyoga
days when life gets tense call for hip openers, hip openers, and more hip openers.
t
this is the Floorwork component in the third volume in a series of mix-and-match practices that are good on their own…and play well together!
want to support this podcast and get bonus full-length 30, 60 and 90 minute practices daily? become a patron for $12/month at www.patreon.com/threedogyoga.
want to practice with us live on Zoom? go to threedogyoga.com for more info.
20 minutes of standing work focused on hip mobility, any time you need to squeeze a practice in...or get a longer practice started.
this is the second chapter in the third volume of mix-and-match practices that are good on their own...and play well together.
we offer livestream yoga classes seven days a week from our studio in santa rosa, ca...want to join us live? visit www.threedogyoga.com to learn more!
would you like to support this podcast, and get access to our library of 60 minute full-length classes? join our patronage at www.patreon.com/threedogyoga
another in our series of Yoga for Sleep. this one starts with legs up; you can begin on the floor with feet on your bed or legs up the wall...you could also start already in bed with your legs extended in the air or against the wall. in any case, time to put your feet up and relax.
20 minutes of moving meditation, any time you need to squeeze a practice in...or get a longer practice started.
this is the first chapter in the third volume of mix-and-match practices that are good on their own...and play well together.
we offer livestream yoga classes seven days a week from our studio in santa rosa, ca...want to join us live? visit www.threedogyoga.com to learn more!
here's a full length flow class focused on moving your body and breath to relieve tension and restore calm.
this is a live class recorded via Zoom on August 10, 2020. want to join our STAY@OM online classes? visit www.threedogyoga.com.
want to support this podcast and get access to daily 30 and 60 minute practices? become a Patron for $12 a month at www.patreon.com/threeedogyoga
20 minutes of core strengthening and stretching on the floor - no down dogs, planks or standing poses!
good any time you need to squeeze a practice in…or get a longer practice started.
this is the second volume in a series of mix-and-match practices that are good on their own…and play well together!
want to support this podcast and get bonus full-length 30, 60 and 90 minute practices daily? become a patron for $12/month at www.patreon.com/threedogyoga.
want to practice with us live on Zoom? go to threedogyoga.com for more info.
20 minutes of core strengthening & moving meditation. good any time you need to squeeze a practice in...or get a longer practice started.
this is the second volume in a series of mix-and-match practices that are good on their own...and play well together!
want to support this podcast and get bonus full-length 30, 60 and 90 minute practices daily? become a patron for $12/month at www.patreon.com/threedogyoga.
want to practice with us live on Zoom? go to threedogyoga.com for more info.
the third chapter of our practice is floor work: core strengthening, hip + shoulder openers, twists and relaxation. you can enjoy this one as a standalone practice or slide it in after a Vinyasa or Strengthening series as a cooldown.
want to support this podcast and get bonus full-length 30, 60 and 90 minute practices daily? become a patron for $12/month at www.patreon.com/threedogyoga.
want to practice with us live on Zoom? go to threedogyoga.com for more info.
for those days when time, space or attention span is in short supply. you don't even need a mat. just your breath and your body.
this one moves breath-by-breath your body through all possible ranges of motion, all you need is the space of your mat.
45 minutes of strong work for legs and abdominals. a great start to the day or warm up for a workout. good for small spaces, with modifications for arm positioning and no swinging legs!
this class was taped live on Zoom, July 21, 2020.
start with relieving neck and shoulder tension to shrug off the day. then slow, deep breathing to drift off into a good nights sleep.
in this one, we move through all the joint actions to get your body moving well...great to start the day, before/after a workout, or anytime you want to feel more agile, calm, and centered.
our Space Saver podcasts focus on poses that can work in tight quarters...but they're just as good when you have plenty of room to groove.
this podcast was recorded live in our BREAKFAST CLUB online class. to join us live, head to www.threedogyoga.com.
to support this podcast, head to www.patreon.com/threedogyoga
tight, stiff or sore hips? just want to loosen up a bit? we suggest focusing in.
to join us for livestream audio or video classes, head to www.threedogyoga.com/
want to support this podcast? become a patron at www.patreon.com/threedogyoga
a particularly good one for when you're feeling a little stuck...a little betwixt and between...a little impatient. move your body...feel your breath...let things get simple.
this class was recorded live in our July 7 SALUTATIONS class offered over Zoom. want to join us live? head to www.threedogyoga.com
for the holiday weekend, we're dropping a full-hour class onto the pod...recorded in class on Friday, July 3. this is a laid-back flow (that still manages to pack in references to Shakespeare and Star Wars) with modifications for every body staying@om.
interested in more full-length podcasts? you can subscribe to our premium STAY@OM yogacast for $18/month. email us at podcasts@threedogyoga.com for more details.
want to join us live online via Zoom? visit us at threedogyoga.com and select drop in or membership options!
going with the flow...of yoga or life...takes grounding and centering. get yours here.
this podcast is part of our SPECIAL SHORT series in preparation for our 108 SUN SALUTATIONS on July 4, 2020. to join us visit www.threedogyoga.com.
a good back/chest opening flow for when time and space are at a minimum, this is the the fourth installment of our Sun Salutation A explainers in preparation for our online 108 Sun Salutations on July 4.
if you would like to join us for the 108 or any of our other livestream classes on Zoom, please visit threedogyoga.com.
stiff from sitting? sore from hiking? just want to feel more mobile. this 45 minute hip opening flow has you covered.
this is a live recording of our 6:15a (pacific) online FLOW. to join us live online from where you are, visit threedogyoga.com
this one's for the hamstrings...it's part of this week's special short series focused on the forward bends in Sun Salutation A, in preparation for our 108 Sun Salutations...happening live online on Zoom, Saturday, July 4 at 9am.
if you'd like to join our online classes via drop-in or membership options, visit us at www.threedogyoga.com.
in preparation for our 108 Sun Salutations on July 4 (this year online via Zoom), we're covering the basics of the Sun Salutation A we're going to use. whether you call it chaturanga, low push up or low plank, we've got your how-to right here.
if you'd like to join us live online, you can find links for drop-ins and memberships at www. threedogyoga.com
due to all the quarantine baking (guilty as charged), we've had some requests for "more abdominals, stat"...this one delivers. it's a 360 degree endeavor - front, sides, and back of core. good anytime...can be easily modified for tight spaces.
this is a live recording of our online 6:15am FLOW class on June 30, 2020. if you'd like to join us for live podcasts, Zoom classes, livestream video or video-on-demand, you can learn more at www.threedogyoga.com.
yep, you already know how to breathe...this one just helps you pay attention to your breath by learning to move with it. it's short, and a space saver, so you can do it anytime, anywhere your body, mind, or heart could use a reset.
when life feels out of whack, a little balance practice can help. get yours here!
this is a recording from our 6:15am livestream online class on June 25, 2019. to learn more about how to join us live online for podcast, livestream video, and zoom yoga classes, visit www.threedogyoga.com.
this 45 minute flow will strengthen the muscles that keep you upright and open your shoulders, chest muscles, and hip flexors. a great antidote to "desk/smartphone/bicycle" posture.
want to join us live online? visit www.threedogyoga.com to learn more.
this is an all-levels FLOW class focused on creating ease and mobility in your legs, hips and low back. the class was recorded live during our 6:15a (PDT) ZOOM class. to learn more about our livestream community, visit us at www.threedogyoga.com.
here's another yoga bedtime story for when you need a little unwind to get to sleep. Publish now
breath-by-breath, step-by-step...before you know it you've got a rhythm for your day and you're feeling pretty darn good!
this one starts standing and moves through a flowing sequence to free up your inner space.
one to wake up with -- in the morning or after a long day of work. recorded live in our 6:15a Zoom class on 5.28.
something for every body...openers, salutations, standing poses and backbends. recorded live 5.26.20.
move and breathe. breathe and move. this is a live recording of our Salutations practice: a moving meditation to refreshe your mind while you move your body.
this one was taped live during our 6:30am MORNING BENDER live class. it starts seated and builds up. enjoy!
a five minute relaxation practice to help you drift off...for those nights you could use a bedtime story.
this one's a classic three dog sequence...breathing, moving, strengtheners, balance, openers...savasana. you'll be glad you did.
a well-balanced flow, equally focused on getting you energized and releasing tension...side effects may include improved mood
work out the kinks and get your body flowing with ease...this flow involves moving through all the major joint actions in a moving meditation to leave you feeling spry and serene.
this one focuses on breathing, moving and freeing up your spine. great after a day at your desk, on your bike or any time you need a reset!
this is a good one for any time your body needs to move...but especially in the morning, when you want to start your day relaxed and ready. (it's another good space saver, too!)
just what it sounds like...a gentle flow to loosen things up. great for any body, but especially when you're short on time and space!
get your twists, triangles and half moons in a continuous flow practice of moving meditation. great for those days you need to spread out and take the rough edges off.
this one's for every body sheltering in place with limited space...no arms overhead, standing poses or arms/legs outstretched. it'll all fit on a regular 6x2 yoga mat...dodging the dogs, cats, or roommates is up to you!
...this one will get you moving...and keep you moving. all our favorite salutations, solid core work...and just a touch of reclined stretching.
a solid finish for our 10-minute choose-your-own practice series...or a good choice all by itself when you're short on time and could use some restoration.
...outer hips need some attention? we got all your cross-legged folds right here: siddhasana, sukhasana, double pigeon, and cow face.
...twisting poses are great for your spine, digestion, and immune system. this sequence can be practiced on its own or onto a Salutations practice or before a Back Bending/ Hip Opening series.
super pigeons are get all the places a traditional pigeon pose would, in a more active practice. great for opening up hip flexors, inner thighs, and outer hip muscles. enjoy!
this is great on its own, or put it into a longer sequence with any of our 10-minute Series.
...work your abdominals from all directions in this one. it works on its own, or you can pair it with any or all of our other 10 Minute series.
...all the front and side body openers you need!
want to join our livestream classes? visit us at patreon.com/threedogyoga
...this one will strengthen the muscles that keep you upright. great if you sit a lot...or run/bike/drive a lot. perfect on its own or with the other 10 Minute Series gang!
our triangle series...great for hamstrings that have been stuck under a desk for too long! pair this with any of our Salutation series to be warm and ready for relief!
...twists and balance! a great practice to fit in to a busy day...or slide it in with any of our other 10 Minute series! as always, thanks for playing...and if you’d like to join our livestream classes just head to patreon.com/threedogyoga
...half moon pose from all the angles! a great standalone breather or add it in with any of our 10 Minute series as your balancing sequence!
all different kinds of balance challenge in this one. great for when you need to center up!
...an energizing flow of sidebody openers and strengtheners to brighten any day. great on its own or with any/all of our salutation series pods!
get your asana moving with warrior 1, warrior 2 and reverse warrior...a great standalone pod, or combine it with Salutations & B Salutations for a 30 minute flow.
this ones for your glutes!! the second salutation series in our practice, Sun B involves more leg and core work. if you’re not sure what a Sun B is, this episode is a great primer!
when you need to just get moving...or channel what’s moving through you. also, a great intro to Sun Salutations for beginners!
our Saturday morning class focuses on refining technique and developing strength. here’s an at home version focused on core integration to leave you feeling longer, taller and stronger!
chaturanga (low plank) is one of the most integral poses in a vinyasa practice...and it's hard!! this short tutorial will let you work on your skills, without wearing you out! practice this stuff regularly, and your chaturanga will get stronger..even though it never really gets easier, you'll get better at it!
a short, silly and sweet one for the little ones...or for you, when you need to pretend you're a horse, cow, cat, or rockstar!
it's short. it's simple. it's sweet. you don't even need a mat. this one's great for beginners and experienced benders alike...perfect for an achy low back pain, stiff hips, or a restless mind.
this one is straight out of the three dog yoga FLOW class playbook. stay safe...stay well...stay happy, y'all.
short, sweet and to the point. get your asana moving and your abdominals shakin'...stay strong and stay well, y'all!
start with seated neck and shoulder relief, flow through some salutations, finish with twists and folds...you take it from there.
our keystone flow, taped live in our Sunday class on February 23, 2020. a few rough bits in the recording, but still a solid practice. we're working on the tech issues, thanks for bearing with us! enjoy!
this one is pretty straightforward, y'all. you'll move through a full-body practice at a relaxed pace, focus in on your breath, and leave yourself feeling refreshed and renewed.
wring some stuff out, burn some stuff off. (technical note: the recording speed got a little fast for the first minute or so, but it steadies out before the practice starts!)
a steady flow practice focused on twisting asanas and giving yourself time to let go. this class was recorded on October 5, 2019 in the three dog yoga studio.
a simple seated meditation anyone can do, anywhere. grab a mat, cushion, or chair and get a few minutes of freedom.
this one's a strong flow focused on opening up your side channels with lateral movement, twists and backbends.
we start this one slow, focus on moving with your breath, and end up with an all-over feel good flow. grab your mat and get to it!
learn (or relearn) the basics of awareness meditation with this 5-minute session. we'll talk through seated posture and then give you a little space to breathe...give it a try and see how simple it is to make some room for yourself.
this one's all about taking care of your spine. full of twists, side bends and back bends...a great antidote to sitting at a desk, in a car or on an airplane.
this podcast was recorded live in-studio on May 2, 2018.
so...this one got a little loose (complete with Land Before Time trivia for the 90s kid in all of us), but we got it back.
this class follows our traditional flow and standing sequence, with a non-traditional series of floor postures focused on hip opening, great for loosening up runners, cyclists, desk jockeys and just about every body.
this podcast was recorded live in-studio on May 1, 2018.
our TIN MAN'S OIL CAN is a flowing practice that moves each joint through a healthy, fluid range of motion. this one gets you moving and keeps you moving...great for early morning or any time you want to get unstuck. this podcast was recorded live in-studio on April 9, 2018.
grab a blanket...or a beach towel...for this one. no blanket, no problem...modify as you like. this class was taped live in the three dog yoga studio in Santa Rosa, CA on april 14, 2018.
a great flow to start the day. strong and light vinyasa early on, followed by a focus on rotation and lateral extension, as well as hip openers and relaxation. this podcast was recorded live in the studio on march 7, 2018.
no mat necessary for this one...the focus here is on getting grounded, centered and breathing. it's got a lot of spinal flow, hip opening and twisting to ease stiff, sore muscles. enjoy and be safe, y'all!
the first in a set of short, sweet, no-mat-needed sessions designed especially for those coping with the Sonoma/Napa county fires. not the usual FLOW, but these are unusual times. enjoy and be safe, y'all!
this is a live class taped at our studio in Santa Rosa, CA on Wednesday, August 16. focus is on flow, balance postures and twists to leave you feeling energized and centered. enjoy!
need a breather? the UNWIND is for you...a shorter version of our FLOW class, this one will open up some space in your neck, shoulders and upper back to give you more room to breathe.
the one where the lobby floods and Jes (almost) kills a spider with a singing bowl. good times. this class was recorded live in studio on July 8, 2017.
monday morning, you sure look fine...as long as there's yoga. recorded in studio on june 26, 2017.
starts with a groan...ends with a grin. and there's a lot of good sweat in the middle.
grab a few fun-loving, big-hearted friends, find your favorite room and sneak your thermostat up to 85, if you want to practice like our sunday benders.
if you've got an hour, we've got your yoga. recorded live at three dog yoga on february 15th at 6:30am.
leads with an extended abdominal sequence, starting in supta baddha konasana. finishes with hip stretches and floor twists. if you're looking for a quickie that gets the job done, you've come to the right place.
easy like sunday morning....or work it like you mean it...either way, you do you.
recorded at the three dog yoga studio on Sunday, January 30, 2017. more podcasts coming soon!
not too many holds in this one...flowing vinyasa, non-traditional twisting and backbends. recorded in class at 6:30a.m. on Monday, January 30, 2017.
more podcasts coming soon!
it's always a good time to try new things. this 60-minute class presents alignment options to keep your practice working in-the-moment. recorded in our 6:30am class Wednesday, January 25, 2017.
more podcasts coming soon!
a healthy dose of side bends and twists to wring you out and set you right. recorded in our 5:45pm POWER class Monday, January 23, 2017.
more podcasts coming soon!
our bright and squirrelly 6:30am bender that sticks to the basics and gets the job done. recorded in class Monday, January 16 2017.
more podcasts coming soon!
a quick taste of the three dog yoga standing series...flow through the muscle and heat building parts of the practice with ease.
more podcasts coming soon!
a quick taste of the three dog yoga floor series. great if you need to move your body through a gentle sequence. only one chaturanga!
more podcasts coming soon, including a 25-minute STANDING pose flow.
got 25 minutes? you can get your yoga on. this practice focuses on our VINYASA sequence...it'll get your heart pumping and make you feel warm all over.
don't got 25 minutes? better do this one twice. with extra savasana.
more podcasts coming soon, including a 25-minute STANDING pose flow and a 25 minute FLOOR pose flow.
we've all been there. stuck in a hotel room with no yoga class in sight. you'd do a podcast, but with no mat, the hotel carpet makes downward facing dog downright difficult...and forget stepping into warrior 1...let alone getting up into wheel. but before you hit the minibar and channel surf, check this out. our "no-mat, no-time" on the road session. all the yoga you can do with just your self...and maybe a towel, since that carpet isn't looking so great to your face. this session stays away from anything that might be slippery...providing a light vinyasa, with arm work, leg work, core work and floor stretching. if you have extra time, repeat some segments...or add poses that work for your particular setup. no speakers, no headphones: no problem. here's the set list. take 3-8 breaths on each side in all the poses, complete the repetitions listed for the flows...or create your own pacing and rhythm. happy trails...
- child's pose
- cat/cow - 5-8 reps
- quadruped plank (from hands and knees, press into your feet and lift knees) - 3-5 breaths
- high plank - 3-5 breaths;
- high-to-low plank - 3 sets of 5 reps (option: one-leg planks on sets 2+3)
- high plank hold with alternating knee-to-elbow - 3 reps
- child's pose
- ragdoll - 5-8 breaths (option for chest expansion stretch, hands linked behind back)
- standing half series (mountain pose, fold forward, halfway lift, fold forward) - 3 reps
- utkatasana - 3-8 breaths
- utkatasana pulses (half squats) - 5-8 reps
- utkatasana to mountain pose (full squats) - 5-8 reps
- flowing/alternating utkatasana twists - 3-5 reps
- utkatasana twist and hold - 3-8 breaths on each side, fold forward between sides
- eagle -3-8 breaths
- dancer - 3-8 breaths
- tree - 3-8 breaths
- mountain pose, fold forward, halfway lift, step right foot back to low lunge
- bend and straighten back knee - 3 reps
- bend and straighten front knee - 3 reps
- step back to halfway lift, repeat on left side, step back to halfway lift
- step back to high plank hold - 5-8 breaths
- lower all the way to floor
- locust - 3-8 breaths
- bow - 3-8 breaths
- press to hands and knees
- boat - 3-8 breaths
- low boat - 3-8 breaths
- knees to chest and rock side to side
- legs straight up/upper body crunches - 8 reps
- bicycle twists - 8 reps
- knees to chest - belly twisting pose - 5 reps
- reclined pigeon- 5-8 breaths
- reclined hamstring stretch - 5-8 breaths
- reclined twist - 5-8 breaths
- happy baby - 3-8 breaths
- savasana
our SLOW FLOW class at it's most gentle and basic. perfect for your first time or those days you want to slow down to catch up!
wanna squeeze a sweat in? we heard a lot of you do...
here's 30 minutes of strong flow, followed by a couple of minutes of good stretch.
looking for a 30-minute sweet stretch with just a little flow...stay tuned!
our new 90-minute saturday morning class...the pace slows down to really align and deepen each posture...keeping the practice challenging and energizing. this week: a focus on core stability and centering. grab your mat and let's go!
our power sequence in 35 minutes flat. no holding poses, just a taste of each of the most common asanas you'll find in our classes. it's a complete, but light, practice when you need some extra time in your day.
get ready to wring out 2014 and bring a fresh start to 2015. we'll get you moving with lots of twists, sweat, and a bunch of laughs.
recorded at the three dog studio at 8 a.m. on 01.03.15.
plenty of power, with a focus on opening up for ease. bring your mat and get ready to sweat, three dog style.
challenge your endurance and laugh a lot. 50 percent of y'all will love it, 50 percent will hate it. and 50 percent will love-hate it. and that's how we do math around here.
a power yoga party for vinyasa junkies. be ready to wipe up the sweat when you're done. if you've never tried our "plus ones" practice, you're in for a good time...try it here, request it next time you're in class. it's different every time. but it always burns so good
recorded at the three dog studio at 5:45 p.m. on 06.04.14.
some fun arm balancing in this one! maybe some you haven't seen before...just get curious and get to it!
ready to really take off? check out our forty days to personal revolution that starts march 21. it's a six week commitment to yoga, meditation, clean eating and transformation. you'll be amazed at where you'll go.
so, this morning we had (more than) a few handstanders coming in feeling sore from the day before...and (more than a few) wine lovers coming in feeling pickled from the night before.
we took care of everyone with a strong, balanced flow and nice long pigeon series. we think you'll love it whether or not you had a rough yesterday!
podcast recorded in the 6:30 a.m. class on 02.25.14
here's a 60-minute FLOW classe, based on the sequence our teacher trainees are learning to teach to beginning students. well balanced strength, stretching and savasana.
this podcast follows the one-hour sequence our teacher trainees learn to teach in our teacher training program. it's textbook strength, stretch, sweat and serenity. enjoy!
interested in learning more about our teacher training program? check out the 2014 schedule.
podcast recorded at 6:30 a.m. on 02.13.14.
join our 6:30 a.m. benders on a 60-minute journey through the twisted world of binding. binds (known as baddhas in sanskrit) are like the hood ornaments of strong poses. they're a finishing touch that can be really fun and cool. a bind is when you lace your hands together or catch your foot with your hand. (we took some liberties with that definition to get to 50 binds, but you'll forgive us.) the most important thing to remember about binding is to keep breathing, only go to your personal edge and keep the integrity in the rest of your posture. have a blast!
this week's podcasts offer some new tricks and techniques…try 'em out and let us know what you think.
in 50 shades, our 6:30 a.m. benders play with binding. we bound up almost every pose, exploring shoulder mobility, chest opening and more. a couple of notes:
-it's good to have a towel or a strap for these. you can use these to get your shoulders open even if your hands don't clasp together.
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also, know that binding is all about opening your shoulders…when you feel like you're struggling or creating more tension, stop. keep your intention in mind and work your binds to a healthy edge.
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as you'll hear in these podcasts, it's more important to keep the integrity of your posture than to get your hands clasped together.
work all your postures with intention from the ground up…once the posture is good and your body is ready, the bind will be easy and fun!
in bottoms up and hearts open, our 5:45 p.m. monday maniacs get some back bending tips and tools. we cover some basic techniques for flipped dog, camel and wheel.
hit play on this one and we'll get your heart open with no low back strain or pains in the neck (except for the teacher's third grade sense of humor).