Three Dog Yoga Practice Podcast

Good Posture. Good Mood (60 Minutes)

Fri, 08 May 2026 05:35:00 -0700

When you want to feel lighter in body and mind, press play on this one.

Key practices include: strengthening back bends, twists, and deep hip stretching.

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.

SPECIAL EDITION: Maureen's Personal Practice Podcast (45 Minutes)

Thu, 07 May 2026 17:41:13 -0700

Did you know we create custom podcasts for private clients?

Here's an example of a practice designed for one of our students recovering from an injury.

Maureen was generous enough to share her practice with you...if you're looking for a no-chaturanga, no down dog flow, this one's for you!

To learn more about getting your own personalized pod, email us at podcast@threedogyoga.com

Relaxed Flow for Every Body (60 Minutes)

Tue, 05 May 2026 06:04:00 -0700

Relaxed Flow classes skip the chaturangas and the warriors. It's a great choice for reviving yourself on days you just can't even.

This one even skips the cobra poses. It's even light on twisting, so it's a great choice for moms-to-be!

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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 Feel It Tomorrow Power Flow (60 Minutes)

Sat, 02 May 2026 17:02:12 -0700

This one's for cleaning out the mental clutter and revitalizing your body.

Key asanas include: deep twists, strengthening backbends, and one-legged balance.

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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.

FLOW 45: Balance, Strength, and Coordination

Wed, 29 Apr 2026 20:16:00 -0700

You're gonna want to do this one...it's a deep dive into Warrior 3 Pose that will challenge you in a good way.

You'll learn some tips and techniques for better balance and integration. Plus, there's lots of hip mobility, hamstring stretching, and shoulder opening in the mix.

And plenty of time and space for your nervous system to rest and recover.

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.

Tree Pose: Balance, Hip Opening, and Core Strength (60 Minutes)

Mon, 20 Apr 2026 12:46:09 -0700

Tree Pose is one of our most-requested asanas...for good reason. It incorporates strength, flexibility, balance, and mental focus.

There are many variations of Tree Pose...the ones we'll practice in this podcast will help you find the right alignment for you, and leave you feeling balanced, lengthened, and energized.

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.

Equilibrium Flow (60 Minutes)

Fri, 03 Apr 2026 05:34:00 -0700

Bring yourself into a state of balance, calm, and equanimity with this focused full-body flow.

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.

Revitalizing Flow (45 Minutes)

Tue, 31 Mar 2026 19:34:38 -0700

For those days when you feel like you left your mojo in your other suit...

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.

Spinal Freedom Flow (45 Minutes)

Sun, 29 Mar 2026 05:19:00 -0700

Want better posture and more mobility? Yoga helps.

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.

Unbunch Yourself (45 Minutes)

Fri, 27 Mar 2026 05:22:00 -0700

Been sitting too long? Digging in the garden all day? Doomscrolling yourself into a funk? You're probably feeling a little bunched up.

Time to unbunch yourself!

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.

Power Detox Flow (60 Minutes)

Wed, 25 Mar 2026 06:59:00 -0700

A series of heat-building sequences, deep twists, and intentional breathwork to support circulation, digestion, and energetic release ... perfect for shaking loose the stagnation of winter and moving lightly into Spring.

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 Cool Flow (60 Minutes)

Mon, 23 Mar 2026 03:27:00 -0700

When it's hot, but you need a practice, lean into cooling yoga postures and vinyasa...here's how.

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.

Hands to Heart to Head Deep Dive (60 Minutes)

Fri, 20 Mar 2026 05:56:00 -0700

This one dives deeply into the foundation of arm balancing and backbends...literally. We start with the way the hands interact with the floor in down dog...then, we move on to how the shoulder blades work in dancer.

It's a practice of deep focus and inner awareness. Enjoy!

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 Openers and Twists to Perk Up Your Asana (45 Minutes)

Wed, 18 Mar 2026 13:08:25 -0700

Get your spring vibes on with this energizing detox and mobility practice.

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.

Wring Out the Blahs (60 Minutes)

Fri, 06 Mar 2026 05:28:00 -0800

Got spring fever? Feeling a little stuck? This is the practice 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.

Relaxed Flow (60 Minutes)

Wed, 04 Mar 2026 14:28:24 -0800

There's no plank or Chaturanga in this one, kids. Just deep breathing, gentle stretching, and lots of relaxation.

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.

Technique Refining Flow (45 Minutes)

Fri, 27 Feb 2026 15:19:22 -0800

Small details matter (to your physical and mental practice). This class incorporates detailed work into a tension-relieving flow of side bends, hips openers, and twists.

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.

Grounding, Centering Flow (45 Minutes)

Mon, 23 Feb 2026 11:53:29 -0800

Start in Savasana, end in Savasana...and in between, you'll get a vinyasa practice focused on stability and mobility for the entire body.

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.

Restorative Flow (45 Minutes)

Sat, 21 Feb 2026 03:39:00 -0800

For when you want to spend most of the class just laying around on the floor.

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 offered in real time over Zoom.

Drop-in passes and memberships are available for every body. Please visit www.threedogyoga.com to learn more.

Energizing Flow (45 Minutes)

Thu, 19 Feb 2026 14:11:57 -0800

A simple vinyasa for when you want to wake up body and mind.

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 offered in real time over Zoom.

Drop-in passes and memberships are available for every body. Please visit www.threedogyoga.com to learn more.

www.threedogyoga.com to learn more.

Energizing, Breath-Focused Flow (60 Minutes)

Sun, 15 Feb 2026 05:46:00 -0800

Full body workout....check.

Nervous system regulation...check.

Abs...check.

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 offered in real time over Zoom.

Drop-in passes and memberships are available for every body. Please visit www.threedogyoga.com to learn more.

Slow Down, Feel Better (60 Minutes)

Fri, 13 Feb 2026 12:17:21 -0800

A very relaxed flow class designed to restore your nervous system.

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 offered in real time over Zoom.

Drop-in passes and memberships are available for every body. Please visit www.threedogyoga.com to learn more.

www.threedogyoga.com to learn more.

Mobility Flow (45 Minutes)

Wed, 11 Feb 2026 05:44:00 -0800

A variety of mobilizing flows and salutations to get you going.

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 offered in real time over Zoom.

Drop-in passes and memberships are available for every body. Please visit www.threedogyoga.com to learn more.

Power Detox Flow (60 Minutes)

Mon, 09 Feb 2026 12:00:50 -0800

Detox flow is: strong flow, twists, core training, and hip opening.

It's great for when you've had too much of anything...food, drink, drama, whatever!

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 offered in real time over Zoom.

Drop-in passes and memberships are available for every body. Please visit www.threedogyoga.com to learn more.

Yoga for Sleep + Recovery

Fri, 06 Feb 2026 06:00:00 -0800

Insomnia? Feeling like you have the weight of the world on your shoulders (all the time), feeling extra-crispy fried?

This one is for you. More than half of our in-studio class fell asleep at least once.

Slow flow, deep stretches, and an attention to grounding are the keys to a restfull, recuperative 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 offered in real time over Zoom.

Drop-in passes and memberships are available for every body. Please visit www.threedogyoga.com to learn more.

Tune-In Flow (45 Minutes)

Wed, 04 Feb 2026 06:36:00 -0800

Need to rein in scattered energy or a busy mind? Tuning in to your body, breath, and natural rhythms helps.

This moderately paced flow will bring you into your senses, as well as give you a full body mobility training session.

Warming Flow (45 Minutes)

Sun, 01 Feb 2026 16:49:16 -0800

This one's for when you need to get up, get out of bed, and get your asana moving...

Energizing Flow (60 Minutes)

Tue, 13 Jan 2026 15:02:41 -0800

Feeling fatigued? This one's for you.

We start with hips on a block pose, add gentle mobility postures, and then move into a strong flow to awaken your sense...and of course, we finish off with deep relaxation.

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 offered in real time over Zoom.

Drop-in passes and memberships are available for every body. Please visit www.threedogyoga.com to learn more.

Release and Renew (45 Minutes)

Fri, 19 Dec 2025 04:40:00 -0800

It's a good time to let some stuff go, physically and emotionally. Yoga helps.

Thanks so much for listening...and playing along!

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.

Hip and Shoulder Opening (45 Minutes)

Wed, 17 Dec 2025 15:36:16 -0800

Want to release some long-held tension? Give this hip-opening, heart-opening, body-warming vinyasa a go.

Thanks so much for listening...and playing along!

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.

Warming Flow + Deep Stretch (45 Minutes)

Wed, 05 Nov 2025 13:54:35 -0800

When you want to get moving, wake up, or clear your mind, this is the one.

Enjoy!

Thanks so much for listening...and playing along!

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.

Flow for Beginners (and the Rest of Us)

Sat, 25 Oct 2025 03:51:00 -0700

ready to get started...or just keep your practice simple and to the point. this hourlong FLOW class is for you.

we move slowly through the basic postures and techniques you'll find in each of our vinyasa classes for a complete body, mind, and energy practice that will leave you feeling centered and energized.

enjoy!

Thanks so much for listening...and playing along!

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

Relaxed Flow for Tense Times (45 Minutes)

Thu, 23 Oct 2025 15:50:47 -0700

Feeling uptight, tired, or anxious? A deep stretch can help.

Our RELAXED FLOW classes are composed of gentle, but effective yoga stretches, deep breathing, and relaxation. Plus, there's no down dog, chaturangas, warrior postures, or abdominal work!

Thanks so much for listening...and playing along!

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

Power Flow: Holy ****ing Core

Tue, 21 Oct 2025 18:17:05 -0700

Yes, halfway through, you will hear a student yell "you're killing us!"

Zero students were killed in the making of this podcast. 100% of students got stronger...and had sore abs the next day.

Thanks so much for listening...and playing along!

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.

Tension Relief for Neck and Shoulders (60 Minutes)

Wed, 15 Oct 2025 04:37:00 -0700

Mobililty for a Better Mood (45 Minutes)

Mon, 13 Oct 2025 13:31:08 -0700

Refresh Flow (45 Minutes)

Wed, 08 Oct 2025 14:50:59 -0700

From sore feet to tired hands, this flow will take care of it. You'll move, breathe, stretch, and feel better.

Thanks so much for listening...and playing along!

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!

This is a moderate intensity vinyasa flow, with a focuse on breath centered movement and full-body mobility.

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.

FLOW 45: Mobility + Meditation

Tue, 30 Sep 2025 03:23:00 -0700

This one's a straightforwad practice to open the hips, spine, and shoulders. Good anytime, anyday.

Thanks so much for listening...and playing along!

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.

FLOW 45: Same Asanas, New Tricks

Sun, 28 Sep 2025 05:03:00 -0700

Ever feel like you're stuck in a rut? Yoga can help.

We practice the same postures over and over, but changing the way you think will make each practice new and interesting.

Press play and learn more!

Thanks so much for listening...and playing along!

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.

POWER 60: Go Deep to Lighten Up

Fri, 26 Sep 2025 13:48:18 -0700

In this practice, we focus our efforts to work deeply into postures that open up hips, shoulders, and upper back/neck muscles.

It's not easy, but you'll want to do it again and again!

Thanks so much for listening...and playing along!

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.

Flow 45: Gentle Hip and Spine Openers

Wed, 10 Sep 2025 08:58:21 -0700

This one spends a load of time with simple mobilization postures everyone can do. Then, we move into a steady flow and end with relaxation.

Enjoy!

Thanks so much for listening...and playing along!

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.

Power Flow: Free Your Spine and Your Mood Will Follow (60 Minutes)

Thu, 04 Sep 2025 04:20:00 -0700

A sweaty-but-worth-it series of backbends, sidebends, and twists.

Thanks so much for listening...and playing along!

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.

Relaxed Flow (45 Minutes)

Tue, 02 Sep 2025 15:18:46 -0700

Slow down, you're doing fine...

This 45-minute floor yoga session will give you time and space to take care of your body and quiet your mind.

Key practices include: hips elevated on a block, gentle twists, seated hip openers, and reclined leg stretches.

Thanks so much for listening...and playing along!

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.

Posture Enhancing Flow (60 Minutes)

Tue, 26 Aug 2025 05:01:00 -0700

Want to stand taller, breathe easier, and float through your day? Start here.

Thanks so much for listening...and playing along!

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.

Back to Basics Flow (60 Minutes)

Sun, 24 Aug 2025 05:59:00 -0700

Simple, straightforward vinyasa always gets the job done. Always.

Enjoy, y'all!

Thanks so much for listening...and playing along!

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.

Mobility Flow (45 Minutes)

Fri, 22 Aug 2025 04:41:00 -0700

Ready to work on your get-up-and-down-off-the-floor skills? This one's got you covered...plus, you'll get a full-body meditative vinyasa practice!

Thanks so much for listening...and playing along!

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.

Open Up Flow (60 Minutes)

Wed, 20 Aug 2025 10:57:33 -0700

A full-length meditative vinyasa to get your body and mind mobile.

Enjoy, y'all!

Thanks so much for listening...and playing along!

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.

Mobiity and Balance Flow (45 Minutes)

Mon, 18 Aug 2025 04:58:00 -0700

Want more mobile hips and shoulders? Better balance and body awareness? Just want to move everything and find a little stillness inside yourself?

This is your practice.

Enjoy!

Thanks so much for listening...and playing along!

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.

Flow for Better Balance and Posture (60 Minutes)

Sun, 17 Aug 2025 03:23:00 -0700

Want to feel more stable when life is mostly chaos? We got you.

This practice focuses on breathing well, moving well, and balancing effort and ease..

Enjoy!

Thanks so much for listening...and playing along!

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.

Relaxed Flow...That's Code for No Chaturangas (45 Minutes)

Fri, 15 Aug 2025 03:16:00 -0700

Yep, there's no chaturanga, no down dog, no up dog ... and no standing poses. Just a good stretch and stress relieving breathing exercises.

Enjoy!

Thanks so much for listening...and playing along!

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.

Decompression Flow (60 Minutes)

Wed, 13 Aug 2025 12:01:34 -0700

Want to relieve neck, shoulder, or upper back tension? Feel like you've been stuck in your desk chair all week? Just want to escape the noise of the world for a while?

This one's for you!

Thanks so much for listening...and playing along!

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.

Balance Practice (45 Minutes)

Mon, 11 Aug 2025 03:25:00 -0700

If you want better balance, physically and mentally, this one's for you!

Key practices include bird dog, eagle, tree, and pigeon.

Enjoy!

Thanks so much for listening...and playing along!

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.

Open Up Flow (60 Minutes)

Sat, 09 Aug 2025 04:26:00 -0700

Want to get your shoulders, neck, and upper back unlocked? Just press play...

Enjoy, y'all!

Thanks so much for listening...and playing along!

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.

Power Flow: Hip Mobility (60 Minutes)

Thu, 07 Aug 2025 06:23:00 -0700

This practice will help you dial in your hip positioning in Warrior 1, Warrior 2, Side Angle, Crescent Lunge, and Triangle...and oh yeah, you'll get a good stretch, too.

Enjoy!

Thanks so much for listening...and playing along!

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.

Relaxed Flow (45 Minutes)

Tue, 05 Aug 2025 17:23:52 -0700

A hands-free, stress-free floor stretch for every body.

Enjoy!

Thanks so much for listening...and playing along!

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.

Anxiety Relief Flow (60 Minutes)

Fri, 01 Aug 2025 09:05:08 -0700

Need to calm your nervous system? Try breathing into your back body. Bringing your awareness to your backline can help your mind drop into your body (and drop those pesky worries) quickly.

This practice is an extended exploration of this technique. It's also a great opportunity to breathe, stretch, and relax.

Enjoy!

Thanks so much for listening...and playing along!

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.

Get the Kinks Out Flow (45 Minutes)

Tue, 29 Jul 2025 13:59:23 -0700

Travel, work, and stress can all leave their mark on the body...this practice will help you unwind and destress with gentle mobility, stretchy flow, and relaxing restorative postures.

Enjoy!

Thanks so much for listening...and playing along!

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.

Quick Core Strengthening Flow (45 Minutes)

Fri, 25 Jul 2025 04:23:00 -0700

Abdominal engagement is the center of every yoga asana...and if you do the asanas with this in mind, you'll never need to do any of the
"crunch-y stuff" again.

Don't take our word for it, press play and find out.

Thanks so much for listening...and playing along!

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.

Gentle Mobility Flow (60 Minutes)

Thu, 24 Jul 2025 06:18:00 -0700

Looking for something that goes a little lighter on the down dogs and chaturangas...we got you. This gentle flow starts with floor mobilizers, moves into some wrist-friendly vinyasa and standing mobility practices, and adds in some deep stretches along the way.

Key practices include: supine core strengtheners, standing flow series, get up/get down play, cross-legged hip opening folds, and relaxation.

Thanks so much for listening...and playing along!

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.

Mobility + Mindfulness Flow (45 Minutes)

Wed, 23 Jul 2025 04:47:00 -0700

Hip, spine, and ankle mobility are the centerpiece of this flow. Keep it around for anytime you want to get calm, centered, and open.

Key practices include: cat-cow, foot stretches, getting up and down off the floor, warriors, and seated stretches.

Thanks so much for listening...and playing along!

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.

Get Bendy (60 Minutes)

Tue, 22 Jul 2025 04:42:00 -0700

Gentle, stretchy vinyasa made this one a fan favorite.

Key practices include: spinal mobility, hip openers, and deep breathing.

Thanks so much for listening...and playing along!

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.

Power Flow: Sharpen Your Focus (60 Minutes)

Sun, 20 Jul 2025 17:42:22 -0700

In this practice you'll harness the power of stillness to focus your mind and increase your ability to deepen your postures.

It won't be easy, but it will be worth every minute.

Key practices include: traditional Baptiste Power Yoga sequencing, strong standing postures, balance work, and backbends.

Thanks so much for listening...and playing along!

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.

Grounding Flow + Mini Workshop (45 Minuntes)

Thu, 17 Jul 2025 13:29:00 -0700

In this nerdy session, we get down to earth...literally. We workshop the differences between mat distance, shoulder distance, and hip distance stances to help you move with better balance.

It's a nice little escape from the daily grind and doomscroll.

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.

Chakra Balancing Flow (60 Minutes)

Wed, 16 Jul 2025 15:14:18 -0700

This one's an invigorating session of seated openers, steady flow, standing postures, and camel pose. You'll feel grounded, centered, and open when you get up from the mat.

Regular Unleaded Flow (45 Minutes)

Sat, 12 Jul 2025 15:15:00 -0700

When a student asks for a "regular unleaded" flow class, we don't exactly know what they mean...but we do our best.

This one turned out pretty good..if you like a challenge and a good stretch!

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.

Mobilize + Center (45 Minutes)

Fri, 11 Jul 2025 13:40:00 -0700

This flow leans into simplicity. Move well, stay centered, feel better.

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.

Noticing the Moment Flow (45 Minutes)

Thu, 10 Jul 2025 14:49:00 -0700

Taking time to notice the moment is a lost art. Consider this your creativity lab...oh, and you'll get a good stretch, too!

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.

Hands-Free (Almost) Mobility Flow (60 Minutes)

Tue, 08 Jul 2025 17:36:00 -0700

Want to lay off your wrists, elbows, or shoulders for a change?

Or maybe a restorative practice is in order.

This class starts with floor mobilizers, works through a mostly hands-free mobility flow and ends with a good long leg stretch.

Modifications are offered to make it completely hands-free, if that's what you need today!

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.

Power 60: Less Tension, More Fun

Tue, 08 Jul 2025 15:39:00 -0700

An hour of twists, side bends, and folds to wring you out and lighten you up.

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.

Re-energizing Flow (60 Minutes)

Mon, 07 Jul 2025 16:01:00 -0700

A good one for long days, hot days, or sleepless nights.

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.

The Hamstring-Happiness Connection (45 Minutes)

Sun, 06 Jul 2025 05:31:00 -0700

Sometimes all you need to feel better is a really good hamstring stretch. Add a few salutations, spinal mobility flows, and some balance postures, and you're good to go.

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.

Chakra Balancing Flow (60 Minutes)

Sat, 05 Jul 2025 15:19:24 -0700

Feeling overwhelmed? Or maybe fatigued? A chakra balancing flow can help.

Chakra energy is a complex topic...but the TLDR is: energy centers in our body can be in balance, overstimulated, or deficient. When we're in balance, we feel good...when we're not, we don't feel so good.

This class focuses on spinal mobility and breathing in patterns that help balance energy in our body...feeling better may just be as simple as that.

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.

Calming Flow for Body and Mind (60 Minutes)

Thu, 26 Jun 2025 08:48:00 -0700

Need a break from the noise and hurry of modern life? Yoga helps.

This is a great all-levels practice, so grab your friends that "don't do yoga" and press play.

Key practices include focused breathing, gently paced vinyasa, hip openers, and twists.

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.

Mobility Masterclass (60 Minutes)

Wed, 25 Jun 2025 09:07:50 -0700

Key practices include fifteen minutes of practice getting up and down off the floor, then a series of vinyasa to open hips, hamstrings, and shoulders, followed by floor stretching and relaxation.

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.

Invigorating Power Flow (60 Minutes)

Sun, 22 Jun 2025 08:18:00 -0700

This one's a little spicy, y'all...but also super sweet.

Key practices include: strong low lunge stretching, warrrir to twist transitions, balance poses and somatic equilibrium practice, backbends, and twists.

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.

Refresh + Reset Flow (45-Minutes)

Sat, 21 Jun 2025 10:16:26 -0700

You'll get moving from the very beginning in this practice....starting with cat and cow poses to mobilize the spine and awaken the senses to create a powerful inner awareness.

Key practices include: spinal mobility, standing balance, backbends, and hip openers.

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.

The Big Chill Flow (60 Minutes)

Thu, 19 Jun 2025 19:01:07 -0700

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.

Reverse Flow to Refresh Your Energy (45 Minutes)

Wed, 18 Jun 2025 16:29:12 -0700

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!

+++

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.

Flow to Release Tension + Create Ease (45 Minutes)

Mon, 16 Jun 2025 18:59:16 -0700

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

Power Yoga to Organize Your Mind (60 Minutes)

Sat, 14 Jun 2025 06:48:00 -0700

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.

Twists, Triangles, and Tension Relief (45 Minutes)

Fri, 13 Jun 2025 04:47:00 -0700

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.

Yoga for the Morning After (60 Minutes)

Thu, 12 Jun 2025 01:52:00 -0700

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.

Get Out the Kinks Flow (45 Minutes)

Wed, 11 Jun 2025 03:48:00 -0700

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.

Breath-Centered Flow to Reduce Stress (60 Minutes)

Mon, 09 Jun 2025 05:20:00 -0700

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.

Mood Elevation (60 Minute Power Flow)

Sat, 07 Jun 2025 10:34:47 -0700

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.

Mobility, Balance, and Centering (45 Minutes)

Wed, 04 Jun 2025 09:06:55 -0700

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.

Hip Mobility Flow (45 Minutes)

Tue, 03 Jun 2025 08:11:09 -0700

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.

How-to-Focus Flow (60 Minutes)

Sat, 31 May 2025 07:04:00 -0700

A vinyasa with all the usual suspects, centered on quieting your mind to get the most out of your body.

Balance Challenge Flow (45 Minutes)

Fri, 30 May 2025 06:03:00 -0700

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.

On Your Toes Balance Flow (60 Minutes) - Nerd Alert!

Thu, 29 May 2025 14:50:45 -0700

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.

Simple, Stretch-y Flow (60 Minutes)

Sat, 24 May 2025 08:39:37 -0700

Time to rest your brain and move your body ... just press play.

Flow for Agility + Balance (45 Minutes)

Mon, 12 May 2025 03:12:00 -0700

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.

Flow for Focusing on One Thing at a Time (60 Minutes)

Sun, 11 May 2025 07:26:00 -0700

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:

1. setting your eyes to one point (drishti),

2. breathing steadily, and

3. 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.

Making Space + Setting the Tone (60 Minutes)

Wed, 07 May 2025 16:44:00 -0700

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.

Reenergize with Twists + Hip Openers (45 Minutes)

Tue, 06 May 2025 16:37:00 -0700

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.

Simple Flow, Deep Stretch (60 Minutes)

Mon, 05 May 2025 17:03:00 -0700

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.

A Lot of Hip Openers, A Little Hand Balancing (45 Minutes)

Sun, 04 May 2025 17:43:24 -0700

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.

Energizing Flow for Better Posture (60 Minutes)

Sat, 03 May 2025 20:45:39 -0700

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.

FLOW 60: Active v. Restful Stretches

Thu, 01 May 2025 13:48:00 -0700

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

POWER 60: Focus in Action

Wed, 30 Apr 2025 14:48:05 -0700

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

FLOW 60: Centering Vinyasa

Mon, 28 Apr 2025 03:08:00 -0700

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

FLOW 60: Energy-Restoring Vinyasa

Sun, 27 Apr 2025 03:07:00 -0700

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

FLOW 45: Hip + Shoulder Mobility

Sat, 26 Apr 2025 03:03:00 -0700

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.

POWER 60: Big Transitions

Fri, 25 Apr 2025 05:15:00 -0700

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.

FLOW 60: Stress Relief Pranayama & Vinyasa

Thu, 24 Apr 2025 04:25:00 -0700

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.

FLOW 60: Tension Relief for Overworked Bodies and Minds

Wed, 23 Apr 2025 03:22:00 -0700

Got neck, shoulder, or upper back tension? Want an athletic practice that leaves you feeling calm and centered? This is the class for you.

POWER 60: Wring It Out

Tue, 22 Apr 2025 03:11:00 -0700

Whatever your "it" is, this one will wring it out.

FLOW 45: Playing Around

Mon, 21 Apr 2025 04:01:00 -0700

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!

FLOW 45: Simple Mobilizers

Sun, 20 Apr 2025 07:46:00 -0700

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.

FLOW 45: Hip Openers, Heart Openers, and Breathing Well

Sat, 19 Apr 2025 07:37:05 -0700

If you get your hips mobile, your posture lifted, and your breathing steady, things do start looking up.

POWER FLOW: Wring Out the Week

Fri, 11 Apr 2025 14:22:50 -0700

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.

FLOW 60: The Miracle Worker

Tue, 08 Apr 2025 07:16:19 -0700

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

FLOW 45: Bends with Benefits

Fri, 04 Apr 2025 18:21:10 -0700

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

FLOW 60: Creating Ease (In Your Hamstrings + Your Mind)

Thu, 03 Apr 2025 04:34:00 -0700

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

FLOW 45: Energizing + Uplifting Vinyasa

Tue, 01 Apr 2025 05:33:00 -0700

Simple, strong flow and backbends make this one a great way to start (or restart) the day.

POWER 60: Ground Down, Rev Up

Mon, 31 Mar 2025 03:09:00 -0700

Want stronger, more mobile hips? Time to refine your standing postures.

FLOW 45: Stronger Standing Postures

Sun, 30 Mar 2025 03:02:00 -0700

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.

FLOW 60: Vinyasa for Centering and Creativity

Sat, 29 Mar 2025 02:24:00 -0700

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.

FLOW 45: Move Your Body, Massage Your Mind

Fri, 28 Mar 2025 04:23:00 -0700

Some days call for a little soul-soothing. This fits perfectly...but it works on a great day, too.

FLOW 60: Letting Go

Thu, 27 Mar 2025 02:40:00 -0700

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 30: Feisty Flow > Deep Stretch

Wed, 26 Mar 2025 05:15:00 -0700

Move classes are taped in our JAM sessions...they're short, sweet, and focused on flow rather than strict cues. Enjoy!

POWER 60: Wring Out the Worries

Tue, 25 Mar 2025 03:39:00 -0700

This one focuses heavily on deep twists, side bends, and hip openers, making it perfect for any time you need a resounding refresh.

FLOW 50: Decompress Yourself

Mon, 24 Mar 2025 03:10:00 -0700

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

FLOW 45: Morning Hip + Shoulder Mobilizers

Sun, 23 Mar 2025 04:03:00 -0700

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.

FLOWTATION 60: Neck + Shoulder Therapy

Sat, 22 Mar 2025 02:39:00 -0700

Got tension? This one's for you.

FLOW 54: The One Where the Ab Series Escaped

Fri, 21 Mar 2025 04:36:00 -0700

Six minutes short of a full class...because the mic cut out during abs. You're welcome.

FLOW 60: Reset + Refresh

Wed, 19 Mar 2025 14:09:00 -0700

Feeling fatigued, jet-lagged, or overwhelmed? We got you.

FLOW 45: Simplicity

Wed, 19 Mar 2025 11:22:28 -0700

When life gets more and more complex, let your practice get simpler.

POWER FLOW 60: Core Coordination

Sun, 16 Mar 2025 14:38:00 -0700

Beware the ides, er, abs of March.

Slow, Focused Hip Openers (60 Minutes)

Sat, 15 Mar 2025 14:18:00 -0700

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.

Improve Your Breathing, Improve Your Outlook (45 Minutes)

Fri, 14 Mar 2025 17:39:19 -0700

Getting yourself into a pose is cool. Getting yourself into a good headspace is priceless.

Power Flow: Get Strong, Sleep Well (75-Minutes)

Wed, 12 Mar 2025 16:16:00 -0700

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.

Gentle, Energizing Flow (45 Minutes)

Tue, 11 Mar 2025 15:22:00 -0700

Because nobody got enough sleep...

Ease Into It (60 Minutes)

Fri, 07 Mar 2025 21:12:00 -0800

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.

Deep Forward Folds for Stress Relief (60 Minutes)

Thu, 06 Mar 2025 22:01:00 -0800

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.

Old School Power Yoga Flow (60 Minutes)

Wed, 05 Mar 2025 16:58:00 -0800

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.

Energizing Posture Enhancers (60 Minutes)

Tue, 04 Mar 2025 15:43:31 -0800

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.

FLOWTATION: Attitude Adjustment (60 Minutes)

Sun, 23 Feb 2025 17:49:00 -0800

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.

Strong Core = Less Stress (60 Minutes)

Fri, 21 Feb 2025 06:44:22 -0800

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.

Alignment + Mobility Flow (60 Minutes)

Sun, 16 Feb 2025 19:16:02 -0800

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.

Align Your Hips / Calm Your Nervous System (60 Minutes)

Fri, 14 Feb 2025 06:48:31 -0800

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!

Spinal Mobility & Mental Health (45 Minutes)

Wed, 12 Feb 2025 04:40:00 -0800

Moving your body, especially your spine, is great for your mental health. Press play and feel better in body and mind!

Calm the Chaos (60 Minutes)

Tue, 11 Feb 2025 11:54:56 -0800

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).

Mobility & Meditation (40 Minutes)

Sun, 09 Feb 2025 17:50:00 -0800

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.

Somatic Stress Relief Flow (60 Minutes)

Sat, 08 Feb 2025 17:41:00 -0800

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.

Warming Up to a Good Old-Fashioned Pigeon (45 Minutes)

Fri, 07 Feb 2025 13:50:48 -0800

A good old fashioned pigeon is the yoga equivalent of French bistro chocolate mousse. If you know, you know.

Stress Reliever Flow (45 Minutes)

Sun, 02 Feb 2025 16:52:00 -0800

Move, breathe, let out the heavy stuff.

Move Your Asana, Free Your Mind (60 Minutes)

Sat, 01 Feb 2025 16:52:16 -0800

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.

Energizing Flow (45 Minutes)

Wed, 29 Jan 2025 02:51:00 -0800

Energizing Hip Openers (60 Minutes)

Tue, 28 Jan 2025 04:53:00 -0800

This one's not easy, but it's worth it.

Balance & Mobility Flow (45 Minutes)

Tue, 28 Jan 2025 03:50:00 -0800

A time-saving session focused on moving with strength and ease, breathing well, and -- of course -- relaxation.

Power Up (60 Minutes)

Sun, 26 Jan 2025 17:50:48 -0800

This one focuses on hip mobility and balance...and it's, umm, a pretty good workout, too.

Check Your Head Flow (60 Minutes)

Wed, 22 Jan 2025 18:58:01 -0800

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.

FLOWTATION: Anxiety Relief (60 Minutes)

Mon, 20 Jan 2025 03:40:00 -0800

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.

Simplify Your Practice (45 Minutes)

Sun, 19 Jan 2025 05:52:00 -0800

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.

Breathe Better Power Flow (60 Minutes)

Sat, 18 Jan 2025 10:28:45 -0800

Side effects could include getting out of your head for an entire hour.

Breath Centered Flow for Increased Focus (45 Minutes)

Wed, 15 Jan 2025 07:25:33 -0800

Want to get stronger physically and mentally....and put yourself in clear, calm headspace?

This one's for you.

Focused Flow for Stress Relief (60 Minutes)

Mon, 13 Jan 2025 22:51:00 -0800

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.

Pull-Your-Socks-Up Power Flow (60 Minutes)

Sun, 12 Jan 2025 17:58:34 -0800

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!

Low Back Release (45 Minutes)

Fri, 10 Jan 2025 09:14:48 -0800

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.

Calming Flow (60 Minutes)

Thu, 09 Jan 2025 17:24:21 -0800

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.

Intention Setting Flow (60 Minutes)

Wed, 08 Jan 2025 04:58:00 -0800

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.

Grounding Flow (45 Minutes)

Tue, 07 Jan 2025 05:51:00 -0800

Step into the new year, or any new day, with solid footing...and feel your posture improve from the ground up!

Focused Flow (60 minutes)

Mon, 06 Jan 2025 04:26:00 -0800

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.

Power Flow: Plug In (60 Minutes)

Sun, 05 Jan 2025 04:37:00 -0800

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.

Flow for Beginning Again (60 Minutes)

Sat, 04 Jan 2025 04:43:00 -0800

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.

Spinal Mobility Flow (30 Minutes)

Fri, 03 Jan 2025 02:17:00 -0800

Ready to feel more energetic...and more serene. Get in on this spinal mobility practice!

Tension Relief + Mobilization Flow (60 Minutes)

Thu, 02 Jan 2025 04:19:00 -0800

Got tension? Spinal mobilization, hip openers, and shoulder strengtheners to the rescue.

Move Your Asana (20 Minutes)

Tue, 31 Dec 2024 04:59:00 -0800

A straightforward, steady-paced flow to open hips, hamstrings, and shoulders.

Get-It-Done Flow (25 Minutes)

Mon, 30 Dec 2024 05:13:00 -0800

When time -- or patience -- is short, this one's got everything you need in about 25 minutes.

Power Yoga: Simple, Not Easy (60 Minutes)

Sun, 29 Dec 2024 05:17:00 -0800

This one's basic, but not boring. You'll breathe, move, stretch, relax...and probably sweat a bit, too.

Detox Flow | 60 Minutes

Sat, 28 Dec 2024 04:14:00 -0800

Side bends, twists, and folds, paired with steady vinyasa to get you feeling good again physically and mentally.

FLOW 60: Vinyasa for Making Space in Body and Mind

Fri, 27 Dec 2024 05:33:00 -0800

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.

FLOW 30: The Yoga Survival Kit

Thu, 26 Dec 2024 04:50:00 -0800

The vinyasa equivalent of a swiss army knife. There's a little of everything...except a corkscrew.

FLOW 30: Spine, Hip, and Shoulder Mobility

Mon, 23 Dec 2024 21:15:00 -0800

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.

POWER 60: Hip Openers Hooray

Sun, 22 Dec 2024 17:53:06 -0800

Want better hip mobility and a spring in your step? Just press play.

FLOW 30: Mood Lifters

Fri, 20 Dec 2024 09:15:09 -0800

Side body stretches, twists, and hip openers FTW!

POWER 60: Decompression Flow

Tue, 17 Dec 2024 20:50:21 -0800

Need a little space to breathe? Just press play!

FLOW 60: Deep Stretch Vinyasa

Thu, 05 Dec 2024 18:49:46 -0800

got sore muscles? tired body? frazzled mind? this one's for you.

POWER 30: But First, Move Your Asana

Thu, 28 Nov 2024 05:39:00 -0800

Thirty minutes of being in motion....it doesn't solve all your problems. It just makes you better at solving 'em.

FLOW 60: Relieve Neck Stress, Breathe Better

Wed, 27 Nov 2024 14:39:22 -0800

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.

FLOW 60: Get Your Head Right

Tue, 26 Nov 2024 13:13:00 -0800

Things we learn in this one: go slowly, stay focused, be generous with yourself. You got this.

FLOW 30: Get Your Mojo Rising

Mon, 25 Nov 2024 08:51:17 -0800

A great wake-up any time of day: twists, sidebands, hip openers, balance poses...and some sneaky core work!

POWER 60: Elevate Your Attitude

Fri, 15 Nov 2024 03:33:00 -0800

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.

FLOW 60: Move Your Body / Calm Your Senses

Thu, 14 Nov 2024 02:54:00 -0800

This one starts with pranayama and gentle stretches, then gets things going with a body-warming and heart-opening vinyasa sequence. Then, we rest.

FLOW 30: Energizing Vinyasa

Wed, 13 Nov 2024 03:51:00 -0800

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.

FLOW 30: Making the Most of Your Practice

Tue, 12 Nov 2024 02:58:00 -0800

POWER 30: Mood Lifters

Mon, 11 Nov 2024 03:00:00 -0800

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!

POWER 60: Relieve Tension, Restore Calm

Sat, 09 Nov 2024 04:52:00 -0800

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

FLOW 60: Practicing Lightness

Thu, 07 Nov 2024 15:00:17 -0800

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!

FLOW 30: Grounding Practices for Stressful Times

Wed, 06 Nov 2024 12:50:39 -0800

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.

FLOW 60: Treat Yourself with Side Bends + Twists

Thu, 31 Oct 2024 04:54:00 -0700

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.

POWER 30: Less Talk, More (Core) Action

Wed, 30 Oct 2024 03:49:00 -0700

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.

FLOW 60: Twists + Folds (aka Hangover Helper)

Tue, 29 Oct 2024 04:45:00 -0700

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.

POWER 60: Strong Arms + Shoulders

Sun, 27 Oct 2024 10:09:54 -0700

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!

POWER 60: Staying Focused

Fri, 25 Oct 2024 18:39:00 -0700

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.

FLOW 25: Posture Perfecter

Thu, 24 Oct 2024 16:56:02 -0700

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!

POWER 60: Backbends + Being in The Moment

Wed, 23 Oct 2024 18:56:12 -0700

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!

FLOW 60: Slow Down, Loosen Up

Sun, 20 Oct 2024 03:13:00 -0700

This one starts with calming breathwork and meditation, then moves on to a deep dive into hip and hamstring opening. Enjoy!

FLOW 60: Keep Your Cool

Sat, 19 Oct 2024 04:58:00 -0700

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.

Short + Sweet: 25 Minute Salutations

Thu, 17 Oct 2024 03:38:00 -0700

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.

FLOW 60: Deep Stretch and De-stress

Wed, 16 Oct 2024 03:03:00 -0700

Ready to feel limber in your body and calm in your mind? Just press play!

FLOW 60: Focus & Balance

Tue, 15 Oct 2024 03:54:00 -0700

The name says it all: if you want to create a more focused brain and better balance in your body, press play!

FLOW 60: Learn to Crow

Mon, 14 Oct 2024 03:40:00 -0700

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!

FLOW 60: Spinal Mobility and Ease

Sun, 13 Oct 2024 03:32:00 -0700

Lengthen and twist your way to decompression in body and mind with this all levels flow designed to leave you feeling taller and lighter.

FLOW 60: Feet Down, Heart Up

Sat, 12 Oct 2024 03:46:00 -0700

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.

FLOW 60: Taking It Easy with Crow and Splits

Fri, 11 Oct 2024 03:51:00 -0700

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!

FLOW 30: Gliding Through Challenge

Wed, 09 Oct 2024 14:17:23 -0700

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.

FLOW 60: Better Mobility, Less Hurry

Sat, 28 Sep 2024 04:00:00 -0700

An extended practice of upper back and outer hip work...with plenty of rest in between.

FLOW 30: Posture Strengthening, Hip Opening

Wed, 25 Sep 2024 04:46:00 -0700

Want to stand taller and move better? Strengthen your back and your lateral stabilizers.

How? Press play.

FLOW 60: Feel-Good Stuff

Tue, 24 Sep 2024 00:50:00 -0700

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!

FLOW 30: Stretchy Stuff

Mon, 23 Sep 2024 03:29:00 -0700

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!

FLOW 45: Go-To Practice

Sat, 21 Sep 2024 10:15:55 -0700

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!

FLOW 60: Deep Refresh

Thu, 19 Sep 2024 16:13:00 -0700

This one pairs folds and twists for a deeply refreshing "detox-style" practice...you'll be reaaaaaaaal glad you made the time for it!

FLOW 60: Decompress Yourself

Wed, 18 Sep 2024 16:07:00 -0700

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

FLOW 60: Simple, Stretchy Straightforward Flow

Tue, 17 Sep 2024 16:07:44 -0700

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!

POWER 60: Get Grounded

Fri, 13 Sep 2024 04:40:00 -0700

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.

FLOW 60: Feet of Balance

Thu, 12 Sep 2024 03:29:00 -0700

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!

FLOW 60: Centering Yourself (aka Ditching the Overwhelm)

Wed, 11 Sep 2024 03:35:00 -0700

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.

FLOW 30: Gently Energizing Vinyasa

Tue, 10 Sep 2024 04:05:00 -0700

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!

FLOW 60: Move It, Move It

Sun, 08 Sep 2024 04:21:00 -0700

This one is designed to help you stay mobile...put it in your regular routine.

FLOW 60: Relishing the Details

Sat, 07 Sep 2024 10:21:10 -0700

Want to learn to stay present in the moment? Relish the details.

The good news: you'll also get a better practice session in.

FLOW 60: How to Listen to Your Body

Fri, 06 Sep 2024 15:41:16 -0700

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.

FLOW 60: Amplifying the Good Vibes

Tue, 27 Aug 2024 03:21:00 -0700

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!

FLOW 30: Less Talk, More Action

Mon, 26 Aug 2024 03:51:00 -0700

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.

FLOWTATION 60: Knowing When to Let Go

Sun, 25 Aug 2024 03:38:00 -0700

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.

POWER 60: Jump for Joy (and Resilience)

Sat, 24 Aug 2024 03:35:00 -0700

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.

FLOW 60: Reenergize with Mobilizers, Twists, and Side Bends

Fri, 23 Aug 2024 03:57:00 -0700

Just what the title says, folks. Press play, you'll feel better.

Move Your Asana: 30 Minutes

Thu, 22 Aug 2024 03:48:00 -0700

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.

FLOW 60: Better Breathing, Better Backbends, Better Balance

Wed, 21 Aug 2024 01:05:00 -0700

Brought to you by the letter B.

FLOWTATION 60: Conscious Cartwheels and Other Mindfulness Practices

Tue, 20 Aug 2024 04:52:00 -0700

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.

FLOW 30: Hip Strength + Mobility in Minutes

Mon, 19 Aug 2024 02:34:00 -0700

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.

FLOW 60: Focus, But Keep It Light

Sun, 18 Aug 2024 03:33:00 -0700

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.

FLOW 60: Stretch Your Legs

Sat, 17 Aug 2024 05:30:00 -0700

POWER 60: Precision Twists + Hip Openers

Fri, 16 Aug 2024 08:33:47 -0700

This one gets in the weeds...and gives a great workout. Enjoy!

FLOW 60: Refresh After a Long Day

Thu, 08 Aug 2024 15:22:44 -0700

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.

FLOW 30: Hip + Shoulder Mobilizers

Wed, 07 Aug 2024 12:46:39 -0700

Feeling stiff? Need a wake up call? Want to feel better fast?

This one's for you.

FLOW 60: Awareness, Mobility, and Balance

Tue, 06 Aug 2024 05:02:00 -0700

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.

FLOW 30: Morning Mobilizers

Mon, 05 Aug 2024 16:27:38 -0700

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!

POWER 60: Strength, Mobility, and Balance

Sun, 04 Aug 2024 12:26:01 -0700

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.

FLOW 60: Happy Ankles, Calves, and Feet

Sat, 06 Jul 2024 10:22:04 -0700

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!

FLOW 30: Off-the-Grid Mobility

Sat, 22 Jun 2024 04:28:00 -0700

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.

FLOW 60: Balance + Focus for Every Body

Fri, 21 Jun 2024 05:49:00 -0700

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.

FLOW 30: Easy on the Shoulders

Thu, 20 Jun 2024 20:52:00 -0700

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!

FLOWTATION 60: Yoga + Guided Relaxation

Wed, 19 Jun 2024 18:56:00 -0700

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!

FLOW 30: Neck + Shoulder Love

Tue, 18 Jun 2024 18:50:00 -0700

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!

FLOW 45: Shoulder Savvy

Mon, 17 Jun 2024 18:50:47 -0700

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.

FLOW 60: Pre/Post Travel Yoga

Sat, 15 Jun 2024 08:17:53 -0700

Got a road trip ahead of you? Recovering from a long flight?

This. Do this.

FLOW 60: The Cooling Off Period

Thu, 13 Jun 2024 05:40:00 -0700

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.

FLOW 30: Backbends for Better Posture

Thu, 13 Jun 2024 03:53:00 -0700

Locust, sphinx, and cobra anchor this full-body, athletic flow.

You'll walk taller and feel better...or your money back!

FLOW 60: Twisted in a Good Way

Wed, 12 Jun 2024 04:04:00 -0700

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!

FLOWTATION: Get Inspired

Tue, 11 Jun 2024 03:51:00 -0700

Flowtation is our favorite hybrid: 60 Minutes of Flow, 10 Minutes of Meditation...this one starts with a flow class focused on how our arms connect to our heart and core ... and finishes with the poem Wonderful by Harry Baker, and includes a guided heart centered meditation.

FLOW 30: Straightforward Flow with A (Few) Twists

Mon, 10 Jun 2024 18:58:00 -0700

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.

POWER 60: Upper Body Strength and Mobility

Sun, 09 Jun 2024 03:01:00 -0700

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!

FLOW 30: Shortcut to Shoulder and Hip Mobility

Sat, 08 Jun 2024 08:10:43 -0700

When time is tight, but you want to feel better in all the usual rough spots. We got you.

FLOW 60: Mellow Moods + Mobile Hips

Thu, 06 Jun 2024 18:58:40 -0700

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!

FLOW 60: Non-Sleep Deep Rest + Yoga

Fri, 31 May 2024 02:15:00 -0700

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!

FLOW 30: Vinyasa for Presence + Peacefulness

Thu, 30 May 2024 03:56:00 -0700

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.

FLOW 60: Ease Into It, Then Get After It

Wed, 29 May 2024 02:04:00 -0700

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.

POWER 60: Get Low, Level Up

Tue, 28 May 2024 19:08:10 -0700

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.

FLOW 30: Find Your Center

Fri, 24 May 2024 08:54:41 -0700

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!

FLOW 60: Strength + Mobility

Thu, 23 May 2024 09:00:53 -0700

This one's a straightforward approach to building strength and flexibility...enjoy!

FLOW 60: Letting Go of Your Inner Critic

Wed, 22 May 2024 08:34:05 -0700

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.

FLOW 45: Mind Your Feet

Tue, 21 May 2024 03:52:00 -0700

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.

FLOW 30: Standing Postures for Mobility and Balance

Mon, 20 May 2024 04:31:00 -0700

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.

POWER 60: Slow Down, Get Strong

Sun, 19 May 2024 05:47:00 -0700

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.

FLOW 30: For Flow's Sake

Fri, 17 May 2024 17:22:10 -0700

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.

FLOW 60: Better Balance from the Ground Up

Tue, 14 May 2024 03:33:00 -0700

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.

FLOW 60: Feel Your Feet (and Legs, and Hips, and Core, and...)

Mon, 13 May 2024 06:34:16 -0700

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.

FLOW 60: Vinyasa to Relieve Anxiety

Fri, 10 May 2024 02:31:00 -0700

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!

FLOW 60: The Yoga Pick Up

Thu, 09 May 2024 04:27:00 -0700

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.

FLOW 60: Happy Feet, Happy Hips

Wed, 08 May 2024 02:22:00 -0700

This one starts with a few restoratives, then kicks into high gear with a strong standing series and floor mobilizers.

FLOW 30: No Chaturanga, All Flow

Tue, 07 May 2024 04:25:00 -0700

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).

POWER 60: Take a Stand

Mon, 06 May 2024 03:04:00 -0700

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.

FLOW 60: Gotta Get Down to Go Up

Sun, 05 May 2024 03:54:00 -0700

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.

FLOW 30: Laid Back Practice for a Long (or Hot) Day

Sat, 04 May 2024 02:45:00 -0700

The long hot days are getting here, y'all. Here's one for when you want to cool down.

FLOW 60: Shoulder Opening Masterclass

Fri, 03 May 2024 04:51:00 -0700

FLOW 30: Keep Moving

Thu, 02 May 2024 04:43:00 -0700

This one keeps it simple and keeps you moving. Perfect when the week has already been a lot...

FLOW 60: Get Focused

Wed, 01 May 2024 03:05:00 -0700

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!

FLOW 60: Spine, Shoulder, and Hip Mobility

Tue, 30 Apr 2024 02:28:00 -0700

This one focuses on our floor series, with backbends, twists, and hip openers. Enjoy!

POWER 60: Uplevel Your Hip Openers (and Your Attitude)

Mon, 29 Apr 2024 02:19:00 -0700

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!

FLOW 60: Energy Balancing Flow

Sun, 28 Apr 2024 10:19:38 -0700

This one's gonna get your body moving, your mind quiet, and your spirit feeling really, really good.

FLOW 30: Yoga for Joint Mobility

Sat, 27 Apr 2024 05:48:00 -0700

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.

FLOW 40: Eagle Arms / Shoulder Opening Deep Dive

Fri, 26 Apr 2024 04:13:00 -0700

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!

RECLINED FLOW 25: Don't Get Up

Thu, 25 Apr 2024 04:05:00 -0700

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.

FLOW 60: Leg Strength + Flexibility

Wed, 24 Apr 2024 04:56:00 -0700

It's a hip opening day...but first, we strengthen the stuff we're gonna stretch.

FLOW 30: Energizing, Athletic Practice

Tue, 23 Apr 2024 08:46:00 -0700

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.

FLOW 60: Hands Free Core + Hip Openers

Mon, 22 Apr 2024 03:06:00 -0700

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!

POWER 60: Curiosity + Exploration

Sun, 21 Apr 2024 02:27:00 -0700

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.

FLOW 60: Mood Lifters

Sat, 20 Apr 2024 04:47:00 -0700

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!

FLOW 30: The Usual Suspects

Fri, 19 Apr 2024 08:47:52 -0700

This one's straight down broadway...our OG sequence with a focus on twists and shoulder openers. Plus, some time upside down.

FLOW 60: Easy Going Hip and Shoulder Openers

Thu, 18 Apr 2024 04:44:00 -0700

This one starts low and slow, builds to a strong standing series to build warmth, then back to that low, slow action.

FLOW 60: Relief for Sore Feet, Legs, and Hips

Wed, 17 Apr 2024 05:48:00 -0700

This one's an all-purpose flow, with special attention to feet mobility, leg stretches, and hip opening.

FLOW 60: Centering, Balancing Practice

Tue, 16 Apr 2024 05:56:00 -0700

It's pretty much just as the title says...this one checks all the boxes when you want to tame the distraction monster.

FLOW 20: Quick Energizing Series

Mon, 15 Apr 2024 04:58:00 -0700

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.

Hands Free 60: Breathing, Core Strength, and Hip Openers

Sun, 14 Apr 2024 16:24:00 -0700

no down dogs, chaturangas, side planks or arm balances...but plenty of working postures and relaxation.

POWER 60: The Wake Up Call

Sat, 13 Apr 2024 18:46:00 -0700

Want to get stronger, more flexible, and feel more energized? This standing series is for you!

FLOW 60: Standing Strength, Balance + Flexibility

Fri, 12 Apr 2024 13:01:46 -0700

Build leg, core, and upper body strength with a sixty-minute focus on our standing series....warriors, lunges, one-legged balances, triangles, and more.

FLOW 60: No Dogs Allowed Floor Series

Thu, 11 Apr 2024 12:47:00 -0700

get your vinyasa on with no hand balances, planks, or binds....great for those days your shoulders, wrists, and arms need a break.

FLOW 30: Full Body Mobility

Wed, 10 Apr 2024 12:47:13 -0700

start, restart, or finish your day getting mobile all over.

FLOW 30: Hip and Shoulder Openers

Tue, 09 Apr 2024 03:50:00 -0700

A good all-purpose practice for anytime you want to feel more limber all over.

FLOW 30: Energizing Twists + Hip Openers

Mon, 08 Apr 2024 03:55:00 -0700

Get yourself going with a half-hour focus on rotation and hip opening

FLOW 60: Wring Out The Extra

Sat, 06 Apr 2024 02:58:00 -0700

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!

POWER 60: Low Back Master Class

Fri, 05 Apr 2024 19:25:00 -0700

Want to work your asana and support your low back health? This is your practice.

FLOW 45: Vinyasa Essentials

Thu, 04 Apr 2024 03:56:00 -0700

breathe, move, stretch, relax...that's it.

FLOW 60: Focus on Fundamentals

Wed, 03 Apr 2024 22:46:00 -0700

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.

FLOW 30: Moving Meditation

Tue, 02 Apr 2024 18:40:14 -0700

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.

FLOW 30: Better Breathing with Side Bends, Twists, and Backbends ... 03.29

Fri, 29 Mar 2024 08:57:33 -0700

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!

FLOW 60: Spring Cleaning for Body & Mind

Wed, 27 Mar 2024 17:37:15 -0700

work out the kinks and get yourself feeling calm, cool, and collected with strong flow, abdominal kriyas, twists, and side bends.

FLOW 30: Simple Salutations

Tue, 26 Mar 2024 18:52:17 -0700

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!

FLOW 30: Get Up, Stand Up

Mon, 25 Mar 2024 09:01:00 -0700

a morning practice to get you moving...and practice your getting up and down off the floor.

FLOW 60: All Kinds of Hip Openers

Sun, 24 Mar 2024 02:00:00 -0700

what the title said: there's something for every body.

POWER 60: Go All In

Sat, 23 Mar 2024 03:57:00 -0700

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.

FLOW 60: Better Circulation for Allergy Relief

Fri, 22 Mar 2024 01:47:00 -0700

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!

FLOW 30: Get Your Head Right

Thu, 21 Mar 2024 03:04:00 -0700

meditation, posture practice, and back strengtheners FTW.

FLOW 60: Start Slow, Finish Strong

Wed, 20 Mar 2024 04:31:00 -0700

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.

FLOW 30: Simple, Effective, Done

Tue, 19 Mar 2024 04:42:00 -0700

straight down broadway: get on the mat and get it done!

FLOW 30: Get to It

Mon, 18 Mar 2024 02:45:00 -0700

this one's really straightforward...and really useful for a monday -- or any time you want to get your brain and body working together.

FLOW 60: Relaxed, Not Casual

Sun, 17 Mar 2024 04:23:00 -0700

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!

FLOW 60: The Low Back Fix

Sat, 16 Mar 2024 02:23:00 -0700

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.

FLOW 60: Mood Elevators

Fri, 15 Mar 2024 03:45:00 -0700

neck stretches + shoulder mobility + side body openers = a happier, more flexible you.

Hip + Spine Mobility Flow... 60 Minutes

Fri, 15 Mar 2024 03:11:00 -0700

this one starts with a seated hip and spine series, moves into a mellow, mobilizing vinyasa, and closes up with a good stretch.

FLOW 30: Hip Opening Flow

Thu, 14 Mar 2024 03:15:00 -0700

short, sweet, and to the point. you'll get mobile with a mellow flow that relieves hip tension and builds agility.

Cleansing Flow: Abs, Side Body, and Hip Openers ... 60 Minutes

Wed, 13 Mar 2024 04:53:00 -0700

ready to shake off the blahs and reinvigorate yourself (and your Self)? this is your practice.

Energizing Flow: Handle with Care ... 60 Minutes

Mon, 11 Mar 2024 14:52:57 -0700

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.

FLOW 30: Soft Focus, Strong Flow

Sat, 09 Mar 2024 04:48:00 -0800

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.

MOVE YOUR ASANA: Twists, Etc.

Fri, 08 Mar 2024 08:48:07 -0800

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!

FLOW 50: Tension Relief from the Top Down

Thu, 07 Mar 2024 01:59:00 -0800

this one is great for unwinding mental tension, headaches, jaw tightness, shoulder stiffness, and overall uptightness. keep it in your rotation.

FLOW 60: Yoga for Slugs (Or When You Just Feel a Little Sluggish)

Wed, 06 Mar 2024 03:52:00 -0800

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.

FLOW 30: Energizing, Opening, and Mobilizing

Tue, 05 Mar 2024 02:44:00 -0800

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.

POWER 60: Deep Clean Your Asana

Mon, 04 Mar 2024 04:18:00 -0800

strong flow with twists and side bends. balance flow and backbends. ab series. clamshells! hip openers. rest.

rinse and repeat.

FLOW 30: Supported Backbends >>> Strong Flow

Fri, 01 Mar 2024 17:51:00 -0800

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!

Hands-Free: Chakra Balancing Flow

Tue, 27 Feb 2024 20:47:57 -0800

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!)

Gentle Flow, Lots of Hip Openers ... 60 Minutes

Mon, 26 Feb 2024 03:42:00 -0800

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.

Hip Agility for Every Body ... 60 Minutes

Sun, 25 Feb 2024 03:40:00 -0800

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 HOUR

Sat, 24 Feb 2024 06:27:31 -0800

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.

FLOW 30: Eyes on the Prize (The Prize is Balance)

Fri, 16 Feb 2024 16:30:06 -0800

this one works on refining all kinds of balance...not just standing on one leg.

FLOW 60: The One with the Clamshells

Thu, 15 Feb 2024 02:52:00 -0800

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!

MOVE YOUR ASANA: Less Talk, More Twists

Wed, 14 Feb 2024 03:59:00 -0800

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!

FLOW 60: How to Go From Fried to Spry

Sat, 10 Feb 2024 03:55:00 -0800

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.

FLOW 30: All Salutations

Fri, 09 Feb 2024 04:31:00 -0800

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.

FLOW 60: Presence + Potential

Thu, 08 Feb 2024 03:47:00 -0800

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.

FLOW 30: No Fuss Flow + Stronger Hips

Wed, 07 Feb 2024 04:38:00 -0800

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.

FLOW 60: Enjoyment

Tue, 06 Feb 2024 03:11:00 -0800

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!

FLOW 30: Mobilizing Flow

Mon, 05 Feb 2024 03:40:00 -0800

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.

FLOW 60: Hips, Hamstrings, Hooray

Sun, 04 Feb 2024 06:40:13 -0800

a full-hour of hip and hamstring opening with a side of shoulder and neck release.

MOVE YOUR ASANA: Squats + Lunges Edition

Fri, 02 Feb 2024 10:04:27 -0800

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!

BASICS: Spinal Alignment + Action ... 60 Minutes

Thu, 25 Jan 2024 08:34:10 -0800

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.

Hands Free Flow: Get Up, Get Down

Tue, 23 Jan 2024 07:22:33 -0800

want an ab workout without a lot of crunches? need a good core strengthener that's not a plank...

do. this. one.

Clear the Clutter ... 30 Minutes

Mon, 22 Jan 2024 05:23:00 -0800

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.

Get Your Asana Heavily Meditated ... 60 Minutes

Sat, 20 Jan 2024 15:12:00 -0800

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.

The One Where Tree Pose Gets Nerdy (and Sweaty) ... 60 Minutes

Fri, 19 Jan 2024 03:43:00 -0800

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.

The (Short) One with a Bunch of Core Work ... 25 Minutes

Thu, 18 Jan 2024 03:29:00 -0800

want strong and supple abdominals? this one's gotcha covered.

short, sweet (sorta), and pretty darn serene. enjoy!

Stay Focused, Make Progress ... 60 Minutes

Wed, 17 Jan 2024 03:34:00 -0800

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,

Hands Free Flow: Hip Mobility ... 60 Minutes

Tue, 16 Jan 2024 04:54:00 -0800

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.

8-Minute Meditation for Focus + Relaxation

Mon, 15 Jan 2024 15:33:35 -0800

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.

Move Your Asana Flow ... 30 Minutes

Sat, 13 Jan 2024 02:24:00 -0800

this one's for when you really want to get moving, keep moving, relax a little and get on with your day.

The One With No Twists ... 30 Minutes

Fri, 12 Jan 2024 14:34:34 -0800

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.

Smart + Strong ... 60 Minutes

Wed, 10 Jan 2024 03:30:00 -0800

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.

Hands Free Flow: Core Stability Challenge ... 60 Minutes

Tue, 09 Jan 2024 02:17:00 -0800

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.

Getting Clear in Body + Mind ... 60 Minutes

Sun, 07 Jan 2024 13:16:57 -0800

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.

Core Strengthening Flow ... 30 Minutes

Fri, 05 Jan 2024 17:36:03 -0800

a non-traditional route to core stability, this practice focuses on side bending and twisting in upright postures.

enjoy!

Better Planks, Stronger Abs ... 30 Minute Flow

Wed, 03 Jan 2024 16:18:44 -0800

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.

Core Stability Flow ... 30 Minutes

Sun, 31 Dec 2023 04:04:00 -0800

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.

HANDS FREE FLOW: Twists + Side Bends

Fri, 29 Dec 2023 18:04:30 -0800

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!

BASICS: Go Slow, Get Deep ... 60 Minutes

Fri, 29 Dec 2023 02:08:00 -0800

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.

Take a Breather ... 25 Minutes

Wed, 27 Dec 2023 19:08:07 -0800

steady flow, focused on getting full and complete breath cycles.

BASICS: Hip + Shoulder Opening ... 60

Fri, 22 Dec 2023 03:17:00 -0800

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.

Attitude Adjuster ... 30 Minutes

Thu, 21 Dec 2023 03:47:00 -0800

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.

Footcare 101 ... 60 Minutes

Wed, 20 Dec 2023 03:10:00 -0800

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.

Side Bending Refresher ... 30 Minutes

Tue, 19 Dec 2023 02:15:00 -0800

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.

18 Sun A’s + Warrior Alignment Check

Mon, 18 Dec 2023 05:25:00 -0800

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.

Hands-Free + No Filter ... 60 Minutes

Sun, 17 Dec 2023 04:12:00 -0800

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.

Hip + Shoulder Opening Flow ... 25 Minutes

Sat, 16 Dec 2023 03:42:00 -0800

we start with straddle mobility and move through simple flow...then back to the floor for shoulder openers and backbends.

simple, quick, and effective.

BASICS: Hip Mobility + Warrior Stances

Thu, 14 Dec 2023 19:08:00 -0800

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!

30-Minute Fire Flow

Wed, 13 Dec 2023 19:08:25 -0800

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.

No Dogs Allowed ... 25 Minutes

Tue, 12 Dec 2023 03:26:00 -0800

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!

Feel Good Twists + Sidebends ... 30 Minutes

Mon, 11 Dec 2023 04:26:00 -0800

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.

27 Salutations + Some Unusual Suspects ... 60 Minutes

Sun, 10 Dec 2023 10:41:47 -0800

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.

Basics of Balance ... 60 Minutes

Fri, 08 Dec 2023 02:09:00 -0800

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.

Creative Hip + Shoulder Openers ... 30 Minutes

Thu, 07 Dec 2023 03:54:00 -0800

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.

Calming Flow for Busy Times ... 30 Minutes

Wed, 06 Dec 2023 08:45:55 -0800

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.

Going Light on Hands, Wrists, and Shoulders ... 30 Minutes

Mon, 04 Dec 2023 08:48:18 -0800

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.

POWER 60: Being in the Moment

Sun, 03 Dec 2023 03:42:00 -0800

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.

Peaceful, Easy Flow ... 60 Minutes

Sat, 02 Dec 2023 02:24:00 -0800

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.

Focused Flow, Steady Balance ... 30 Minutes

Sat, 02 Dec 2023 02:22:00 -0800

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!

Get It Done, but Make It Smooth ... 25 Minutes

Fri, 01 Dec 2023 03:45:00 -0800

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.

Get Back in the Groove ... 60 Minutes

Thu, 30 Nov 2023 03:42:00 -0800

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.

POWER 30: Upcycle your Basics

Wed, 29 Nov 2023 08:42:45 -0800

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.

Full-Body Mobility Flow ... 30 Minutes

Tue, 28 Nov 2023 02:12:00 -0800

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.

All Bodies are Good Bodies ... 30 Minutes

Mon, 27 Nov 2023 03:55:00 -0800

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.

POWER 60: Illegal Revolved Triangle

Sat, 25 Nov 2023 04:46:00 -0800

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.

30 Minutes to Feeling Spry

Fri, 24 Nov 2023 03:16:00 -0800

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.

Holiday Hip Openers ... 60 Minutes

Thu, 23 Nov 2023 03:14:00 -0800

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.

Fiery Flow ... 30 Minutes

Wed, 22 Nov 2023 03:14:00 -0800

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.

Posture Strengtheners, No Bridge or Wheel ... 30 Minutes

Tue, 21 Nov 2023 03:57:00 -0800

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.

Travel Day Recovery Flow ... 60 Minutes

Mon, 20 Nov 2023 03:37:00 -0800

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.

Tension Relief Flow ... 60 Minutes

Sun, 19 Nov 2023 03:59:00 -0800

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.

Hands-Free Flow ... 30 Minutes

Sat, 18 Nov 2023 04:56:00 -0800

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.

Vinyasa + Gentle Inversions ... 45 Minutes

Fri, 17 Nov 2023 06:00:00 -0800

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.

Upside Down, Round & Round ... 30 Minutes

Thu, 16 Nov 2023 04:32:00 -0800

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.

Flow for Waking Up Gently ... 30 Minutes

Wed, 15 Nov 2023 03:45:00 -0800

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” …

Balancing Flow ... 30 Minutes

Tue, 14 Nov 2023 03:49:00 -0800

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.

Rhythmic Flow ... 45 Minutes

Mon, 13 Nov 2023 02:58:00 -0800

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.

Old-Fashioned Pigeon, New-Fangled Shoulder Openers ... 60 Minutes

Sun, 12 Nov 2023 04:34:00 -0800

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.

POWER HOUR: Intention in Action (Can Lead to Next Day Soreness)

Sat, 11 Nov 2023 03:17:00 -0800

whoa...yeah. this.

Straight-Up Salutations ... 30 Minutes

Fri, 10 Nov 2023 03:49:00 -0800

move and breathe, kids. move and breathe.

Hamstring, Calf, and Hip Flexor Therapy ... 45 Minutes

Thu, 09 Nov 2023 19:18:00 -0800

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.

POWER HOUR: Stronger Shoulders, Better Posture

Wed, 08 Nov 2023 04:37:00 -0800

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.

Get Sideways ... 30 Minutes

Tue, 07 Nov 2023 03:16:00 -0800

you'll get your side bends, side strengtheners, twists, balance and hip opening in....in a little less than 30 minutes.

A Litte Standard, A Lot of Mobile ...30 Minutes

Mon, 06 Nov 2023 02:03:00 -0800

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.

A Sunday Kinda Flow ... 60 Minutes

Sun, 05 Nov 2023 03:46:00 -0700

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.

Kindness + Generosity ... 60 Minutes

Sat, 04 Nov 2023 03:12:00 -0700

yeah, we could all be a little kinder, to ourselves, to others, to the planet. it never hurt nobody.

All You Need Flow ... 45 Minutes

Fri, 03 Nov 2023 01:34:00 -0700

this one gets it all in...in just 45 minutes.

key practices include: spinal mobilizers, salutations, balance, backbends, and floor stretches.

Salutations + Seated Poses ... 30 Minutes

Thu, 02 Nov 2023 09:17:00 -0700

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.

Detox Flow ... 60 Minutes

Wed, 01 Nov 2023 03:51:00 -0700

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.

1. drink your water.

2. breathe deeply.

3. move.

if you've got a water bottle, we've got the rest covered.

Balance Flow for Your Body + Brain ... 60 Minutes

Tue, 31 Oct 2023 02:49:00 -0700

lots of good stuff here, including visualization, tapping, hip + shoulder opening...and -- of course -- the get up, get down.

Wake-Up Call For Body + Brain .... 45 minutes

Mon, 30 Oct 2023 03:39:00 -0700

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.

Mobilizing Flow ... 30 Minutes

Sun, 29 Oct 2023 02:04:00 -0700

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.

Core-Centered Flow ... 40 Minutes

Sat, 28 Oct 2023 02:57:00 -0700

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.

Hamstring Therapy with a Side of Meditation .... 60 Minutes

Fri, 27 Oct 2023 02:59:00 -0700

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.

Balance Your Energy Flow ... 60 Minutes

Thu, 26 Oct 2023 03:05:00 -0700

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.

Heaven Is a Place Where Side Bends Happen ... 45 Minutes

Wed, 25 Oct 2023 03:55:00 -0700

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.

All of It in 30 Minutes

Tue, 24 Oct 2023 03:22:00 -0700

Reverse Flow ... 60 Minutes

Mon, 23 Oct 2023 03:09:00 -0700

"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.

Gratitude Meditation ... 8 Minutes

Sun, 22 Oct 2023 10:59:32 -0700

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.

Put Yer Feet Up ... 60 Minutes

Sun, 22 Oct 2023 02:55:00 -0700

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!

Vinyasa for Mind Body Connection ... 60 Minutes

Sat, 21 Oct 2023 03:20:00 -0700

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.

Get-Focused Flow ... 60 Minutes

Fri, 20 Oct 2023 04:29:00 -0700

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.

Vinyasa, Balance, Stretch, Relax ... 45 Minutes

Thu, 19 Oct 2023 05:06:00 -0700

the name says it all. keep this one around for a moderately paced practice designed to leave you feeling grounded and centered.

A Very (Good) Vanilla Vinyasa ... 45 Minutes

Wed, 18 Oct 2023 03:06:00 -0700

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.

Core-Strengthening Flow ... 60 Minutes

Tue, 17 Oct 2023 04:07:00 -0700

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-Focused Flow ... 45 Minutes

Mon, 16 Oct 2023 03:22:00 -0700

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.

Meditation for Focus + Creativity ... 15 Minutes

Sun, 15 Oct 2023 10:36:40 -0700

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.

Power Hour: Spinal Mobility

Sun, 15 Oct 2023 04:07:00 -0700

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

Move It, Move It ... 45 Minutes

Sat, 14 Oct 2023 04:53:00 -0700

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.

Mind Your Back Flow ... 60 Minutes

Fri, 13 Oct 2023 03:58:00 -0700

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.

25-Minute Core Flow

Thu, 12 Oct 2023 02:52:00 -0700

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.

Warm-Up Flow ... 45ish Minutes

Wed, 11 Oct 2023 03:04:00 -0700

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.

Power Hour ... 60 Minutes

Tue, 10 Oct 2023 03:03:00 -0700

the name says it all. an old school POWER FLOW session...you'll move everything. everything.

key practices include: salutations of alllllllll kinds

Stronger Abdominals, Less Neck Stress ... 30 Minutes

Mon, 09 Oct 2023 03:59:00 -0700

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.

Grounding Meditation ... 10 Minutes

Sun, 08 Oct 2023 11:12:45 -0700

want to feel better fast? you can. press play and learn how.

Create Your Flow State... 60 Minutes

Sun, 08 Oct 2023 03:40:00 -0700

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.

Better Breathing, Better Everything ... 45 Minutes

Sat, 07 Oct 2023 02:00:00 -0700

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.

Hot Day? Chill Your Asana ... 60 Minutes

Fri, 06 Oct 2023 02:06:00 -0700

this one's perfect for those "faux fall" 90 degree days.

key practices: floor stretching, slow vinyasa, centering balance poses, deep breathing

45 Minutes of Strong Vinyasa + Hip Openers

Thu, 05 Oct 2023 03:58:00 -0700

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.

Power Vinyasa for Focus + Flexibility .... 60 Minutes

Wed, 04 Oct 2023 03:38:00 -0700

Energizing Flow Straight Into Savasana ... 30ish Minutes

Tue, 03 Oct 2023 02:46:00 -0700

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.

Tension Relief for Your Shoulders, Hips, and Low Back ...45 Minutes

Mon, 02 Oct 2023 03:09:00 -0700

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.

Meditation in Motion ... 60 Minutes

Sun, 01 Oct 2023 03:10:00 -0700

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.

Relieve Neck + Shoulder Tension ... 45 Minutes

Sat, 30 Sep 2023 02:16:00 -0700

key practices include: prone backbend salutations, cobra + locust, eagle and dancer, twisting straddle.

25 Minute Neck + Shoulder Release

Fri, 29 Sep 2023 03:12:00 -0700

Keep Your Asana Moving ... 45 Minutes

Thu, 28 Sep 2023 03:03:00 -0700

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.

Decompression Flow ... 50 Minute

Wed, 27 Sep 2023 02:00:00 -0700

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.

Mobility Flow ... 30 Minutes

Tue, 26 Sep 2023 03:04:00 -0700

you're gonna move a little of everything in this one.

key practices include: twisting dog, salutations, backbends, squats, and lunges.

Power Hour: Spinal Mobility + No-Abs Abs

Mon, 25 Sep 2023 03:15:00 -0700

Flow for Tuning In (Also, There’s Abs) ... 30 Minutes

Sun, 24 Sep 2023 04:06:00 -0700

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.

45 Minute Energy Alignment Flow

Sat, 23 Sep 2023 01:06:00 -0700

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.

Posture Strengtheners ... 30 Minutes

Fri, 22 Sep 2023 02:15:00 -0700

key practices include: prone backbend salutations, cobra + locust, eagle and dancer, twisting straddle.

20 Minute Flow for Insomnia Relief

Thu, 21 Sep 2023 02:12:00 -0700

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.

The Power of Presence ... 60 Minutes

Wed, 20 Sep 2023 03:03:00 -0700

Energizing Somatic Flow ... 45 Minutes

Tue, 19 Sep 2023 02:03:00 -0700

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.

Energizing Flow ... 30 Minutes

Mon, 18 Sep 2023 02:09:00 -0700

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.

Mood Lifting Flow ... 60 Minutes

Sun, 17 Sep 2023 02:51:00 -0700

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.

Hip Openers (Only the Slightly Illegal Ones) ... 45 Minutes

Sat, 16 Sep 2023 03:55:00 -0700

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.

Ditch the Overwhelm, Clear Your Mind ... 60 Minutes

Fri, 15 Sep 2023 04:52:00 -0700

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.

Inversions + Twists for Getting Unstuck ... 45 minutes

Thu, 14 Sep 2023 04:02:00 -0700

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.

FLOW 45: Make Time to Feel Good

Wed, 13 Sep 2023 02:03:00 -0700

Rock + Roll Flow ... 30 Minutes

Mon, 11 Sep 2023 09:07:00 -0700

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.

FLOW 60: Gratitude Adjustment

Sun, 10 Sep 2023 10:37:04 -0700

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.

POWER 60: Build Strength, Release Tension

Tue, 05 Sep 2023 03:18:00 -0700

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.

FLOW 45: Continuous Movement to Calm Your Mind.

Mon, 04 Sep 2023 03:13:00 -0700

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.

FLOW 60: Check Your Head

Sun, 03 Sep 2023 03:20:00 -0700

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.

FLOW 45: Low Back Care for Every Body

Sat, 02 Sep 2023 03:11:00 -0700

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.

FLOW 50: Enjoy Your Life (It’s Happening Right Now)

Fri, 01 Sep 2023 04:08:00 -0700

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.

FLOW 45: Check All The Boxes

Thu, 31 Aug 2023 03:08:00 -0700

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.

FLOW 60: Move, Breathe, and Get Outta Your Mind

Wed, 30 Aug 2023 03:30:00 -0700

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.

FLOW 60: Yoga As Memento Mori

Tue, 29 Aug 2023 02:04:00 -0700

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.

FLOW 45: Make the Most of Today

Mon, 28 Aug 2023 09:07:00 -0700

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.

FLOW 60: Inner Peace Is Free

Sun, 27 Aug 2023 02:00:00 -0700

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.

FLOW 30: Just Move

Fri, 25 Aug 2023 03:57:00 -0700

key practices: all kinds of salutations, warriors, twists, backbends, sidebends, then rest.

FLOW 60: Bust a Rut

Thu, 24 Aug 2023 03:53:00 -0700

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.

POWER 60: Focus, Balance, and Listening Skills

Wed, 23 Aug 2023 02:46:00 -0700

ready to play a better mental, physical, and emotional game? start here.

FLOW 60: A Big Sigh of Relief for Tight Hips and Hamstrings

Tue, 22 Aug 2023 03:53:00 -0700

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.

FLOW 30: Simple Vinyasa, Balance, and Hip Openers

Mon, 21 Aug 2023 03:03:00 -0700

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.

FLOW 60: Try Easy

Sun, 20 Aug 2023 03:05:00 -0700

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.

FLOW 30: When You Want to Feel Better

Sat, 19 Aug 2023 04:13:00 -0700

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.

FLOW 60: Stop Overthinking (Plus, Really Good Hip Openers)

Fri, 18 Aug 2023 03:24:00 -0700

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.

FLOW 45: Salutations For Efficiency Enthusiasts

Thu, 17 Aug 2023 03:06:00 -0700

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.

FLOW 45: Slow, Slow, Quick, Quick, Slow

Wed, 16 Aug 2023 03:24:00 -0700

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.

FLOW 60: Mobility + Stillness

Tue, 15 Aug 2023 05:16:00 -0700

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.

POWER 60: Making Sense of Twists

Mon, 14 Aug 2023 03:00:00 -0700

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.

FLOW 45: Mayo + Tomato

Sun, 13 Aug 2023 03:20:00 -0700

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.

FLOW 45: Enlightenment In Heavy Rotation

Sat, 12 Aug 2023 02:56:00 -0700

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.

FLOW 45: Full-Body Mobility

Fri, 11 Aug 2023 03:55:00 -0700

key practices: loads of salutations, abs, seated twists, straddle fold, hips on a block.

FLOW 60: The Yoga Get-Up

Thu, 10 Aug 2023 10:36:00 -0700

FLOW 30: Stay Focused, Get Strong

Wed, 09 Aug 2023 02:18:00 -0700

FLOW 45: Yoga Comfort Food + A Few Veggies

Tue, 08 Aug 2023 03:09:00 -0700

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.

POWER 45: Hip Mobility, Balance, and Backbends

Mon, 07 Aug 2023 03:04:00 -0700

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.

POWER 60: Get Sweaty, Keep Your Cool

Sun, 06 Aug 2023 00:24:00 -0700

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.

POWER 60: The Core Workout You Didn’t Know You Wanted

Sat, 05 Aug 2023 12:52:00 -0700

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.

FLOW 45: Strong, Smooth Vinyasa (Plus Abs!)

Fri, 04 Aug 2023 02:18:00 -0700

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.

NO-FLOW 30: Hip + Shoulder Mobility

Thu, 03 Aug 2023 02:49:00 -0700

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.

FLOW 45: Energizing Hip Mobility

Wed, 02 Aug 2023 02:12:00 -0700

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.

FLOW 45: Roll With It Baby

Tue, 01 Aug 2023 02:00:00 -0700

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.

NO-FLOW 30: Ease and Presence

Mon, 31 Jul 2023 02:44:00 -0700

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!

FLOW 60: How’s You Doing?

Sun, 30 Jul 2023 02:47:00 -0700

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.

FLOW 60: Skillful Mobility

Sat, 29 Jul 2023 04:52:00 -0700

postures include: floor mobilizers for hips and shoulders, seated folds and twists, salutations, twisting lunge flows, table, bridge, wheel, and hip/hamstring stretching.

FLOW 30: Wring Out Stress, Strengthen Your Core

Fri, 28 Jul 2023 01:15:00 -0700

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.

Athletic Flow to Ease A Busy Mind - 45 Minutes

Thu, 27 Jul 2023 01:12:00 -0700

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.

FLOW 60: Move Better With Core Strength and Hip Mobility

Wed, 26 Jul 2023 03:26:00 -0700

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.

FLOW 30: Chill Your Asana Out

Tue, 25 Jul 2023 02:13:00 -0700

some days, you just need to chill out. this is the yoga for those days.

FLOW 60: Breathe, Move, Stay Human

Mon, 24 Jul 2023 02:12:00 -0700

life gets outta whack sometimes. get back to feeling like yourself with this beginner-friendly, moderate intensity vinyasa.

POWER 60: Hip Mobility Workout

Sun, 23 Jul 2023 02:15:00 -0700

need a little intensity with a side of serenity. we got you.

FLOW 45: Core Mobilization, Better Breathing, and Letting Go of Judgement

Sat, 22 Jul 2023 07:54:02 -0700

yep. you can practice all three of those. grab a mat and let's get started.

FLOW 60: Happy Feet, Happy Hips

Wed, 19 Jul 2023 08:00:16 -0700

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).

FLOW 60: Mindfulness + Motion

Tue, 18 Jul 2023 06:50:22 -0700

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.

FLOW 45-ish: Stay Cool, Get Mobile

Sun, 16 Jul 2023 18:02:21 -0700

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.

FLOW 30: No Chaturanga Hip & Shoulder Opening Flow

Sat, 15 Jul 2023 03:26:00 -0700

yes, you can get a flow going without chaturanga. and your shoulders will probably thank you for it.

FLOW 60: Want Stronger Abs? Slow Down

Fri, 14 Jul 2023 07:56:49 -0700

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.

FLOW 60: Core Strengtheners, Hip Openers, and Other Good Stuff

Thu, 13 Jul 2023 03:31:00 -0700

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.

FLOW 30: Quick Energy Boost

Wed, 12 Jul 2023 09:03:53 -0700

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.

FLOW 60: Simple Mobility Flow (No Salutations!)

Sat, 08 Jul 2023 01:25:00 -0700

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

FLOW 60: Younger Than That Now

Thu, 06 Jul 2023 15:06:12 -0700

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.

FLOW 45: Stability. Mobility. Breathing.

Mon, 26 Jun 2023 01:51:00 -0700

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.

FLOW 45: Beginner-Friendly Self Care

Sun, 25 Jun 2023 08:49:00 -0700

In this session, we focus on spinal mobility and inner body awareness...moving in ways that help us feel better all over.

FLOW 30: Be Good to Your Knees

Sat, 24 Jun 2023 01:26:00 -0700

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!

FLOW 45: Refining Your Sun Salutation

Thu, 22 Jun 2023 16:18:20 -0700

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

Vinyasa, Balance, and Hip Openers ... 30 Minutes

Thu, 01 Jun 2023 03:41:00 -0700

this one keeps it simple and straightforward...and gets the job done when you want to feel more mobile and more centered. enjoy!

Shoulder Openers, Balance, and Buoyancy ... 60 Minutes

Wed, 31 May 2023 08:41:34 -0700

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.

Find Your Natural Rhythm ... 30 Minutes

Tue, 30 May 2023 04:47:00 -0700

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!

FLOW 45: Move, Breathe, Let Go

Mon, 29 May 2023 08:43:00 -0700

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.

Flow for Mobilization + Tension Relief ... 60 Minutes

Sat, 27 May 2023 04:43:00 -0700

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!

Wake Up, Sleepyasana ... 30 Minutes

Fri, 26 May 2023 07:00:23 -0700

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...

Laid-Back Hip Openers + Energizing Flow ... 60 Minutes

Tue, 23 May 2023 16:04:22 -0700

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.

Simple Breath-Focused Flow ... 30 Minutes

Mon, 22 May 2023 02:23:00 -0700

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.

Get Chill Flow ... 60 Minutes

Sat, 20 May 2023 01:21:00 -0700

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!

Check Your Head ... 60 Minutes to Better Posture

Fri, 19 May 2023 08:02:16 -0700

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!

Unlocking Your Shoulders, Neck, and Upper Back ... 60 Minutes

Wed, 17 May 2023 01:06:00 -0700

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.

Quick + Not-So-Dirty Twists + Hip Openers ... 30 Minutes

Tue, 16 May 2023 10:10:20 -0700

sometimes you just need a good knock-off-the-rust flow. this is the class for those times.

Hip Openers for a Good Night’s Sleep ... 60 Minutes

Wed, 10 May 2023 01:58:00 -0700

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.

Ministry of Silly Walks...and Other Balance Challenges ... 60 Minutes

Tue, 09 May 2023 01:48:00 -0700

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.

Tension Relief for Desk Days ... 30 Minutes

Mon, 08 May 2023 09:19:35 -0700

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.

Balance: Unfiltered ... 60 Minutes

Wed, 03 May 2023 03:38:00 -0700

sometimes the teacher just tells it like it is. this is one of those times.

Flow for Enjoyment + Well-Being ... 60 Minutes

Tue, 02 May 2023 02:10:00 -0700

take an hour and enjoy your life!

FLOW 60: Cooling, Soothing Flow

Tue, 02 May 2023 01:55:00 -0700

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!

Power 60: Hip Mobility and Mental Clarity

Mon, 01 May 2023 01:25:00 -0700

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.

FLOW 60: Tension Relief for Neck and Shoulders

Sun, 30 Apr 2023 01:20:00 -0700

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.

Get Lifted ... 60 Minutes

Sat, 29 Apr 2023 01:36:00 -0700

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!

A Little Bit of Everything in 30

Fri, 28 Apr 2023 01:48:00 -0700

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.

When Life Moves Pretty Fast, Slow Down + Do Some Yoga ... 60 Minutes

Thu, 27 Apr 2023 01:05:00 -0700

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.

Gentle Yoga For Healthy Joints ... 30 Minutes

Wed, 26 Apr 2023 01:59:00 -0700

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!

Calm Anxiety with Meditation + Flow ... 60 Minutes

Tue, 25 Apr 2023 01:47:00 -0700

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:

1. 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

2. Somatic-Focused Breathing - in which we feel how the breath moves the body by placing our hands on our centerline.

3. 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.

Ease Into Flexibilty | 30 Minute Flow

Mon, 24 Apr 2023 02:03:00 -0700

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.

Rise Above Your Default ... 60 Minutes

Sun, 23 Apr 2023 02:25:00 -0700

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!

Stress-Free Neck and Shoulders | 60 Minutes

Sat, 22 Apr 2023 01:08:00 -0700

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:

1. 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.

2. 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!

Feel-Good Strengthening Flow | 60 Minutes

Fri, 21 Apr 2023 00:24:00 -0700

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.

Restorative Flow + Storytime | 60 Minutes

Thu, 20 Apr 2023 00:44:00 -0700

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.

30 Minutes to a Happier You

Wed, 19 Apr 2023 00:04:00 -0700

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.

Put Yer Feet Up | 60 Minute Reverse Flow

Tue, 18 Apr 2023 00:08:00 -0700

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.

Harmony + Mental Freedom ... 45 Minutes

Mon, 17 Apr 2023 00:51:00 -0700

yep. if you're looking to feel more in tune with yourself and grab some freedom of mind, we're here for it.

The Very Essential Essential Flow ... 45 Minutes

Sun, 16 Apr 2023 10:25:14 -0700

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.

Hip Openers ...60 Minutes

Fri, 14 Apr 2023 13:17:15 -0700

got strength + mobility?

now you do.

Mobility + Balance Flow ... 30 Minutes

Wed, 12 Apr 2023 22:53:00 -0700

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.

Want Better Posture? Grab a Blanket ... 55 Minutes

Tue, 11 Apr 2023 22:06:00 -0700

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.

Yoga for Joy and Creativity ... 60 Minutes

Mon, 10 Apr 2023 21:54:00 -0700

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!

Wake-Up Flow ... 30 Minutes

Sun, 09 Apr 2023 19:53:55 -0700

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.

Flow for Stress Relief + Mental Clarity ... 60 Minutes

Fri, 07 Apr 2023 14:13:00 -0700

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.

POWER 60: Feisty Flow

Wed, 05 Apr 2023 14:09:59 -0700

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.

FLOW 30: Energizing Vinyasa Flow

Tue, 04 Apr 2023 14:45:16 -0700

get breathing. get moving. then, rest.

repeat.

often.

Essential 45: Feel-Good Bends + Folds

Mon, 03 Apr 2023 11:02:09 -0700

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.

POWER 60: Spring Training

Sun, 02 Apr 2023 07:32:23 -0700

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.

FLOW 30: Spring Cleaning for Your Asana

Fri, 31 Mar 2023 02:44:00 -0700

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!

FLOW 30: Keep It Moving, Keep It Simple

Thu, 30 Mar 2023 02:48:00 -0700

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.

FLOW 60: Breathing Room

Wed, 29 Mar 2023 02:35:00 -0700

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.

FLOW 45: Balance Your Energy

Tue, 28 Mar 2023 02:20:00 -0700

Flow 30: Core + Balance

Mon, 27 Mar 2023 01:04:00 -0700

get strong and grounded with a core-awakening flow, then traditional vinyasa and a focus on balancing in Eagle Pose.

FLOW 60: Relieve Tension, Get Calm, Raise Your Vibe

Sat, 25 Mar 2023 22:52:00 -0700

30 Minutes of Being Kind to Yourself (+ Some Yoga)

Fri, 24 Mar 2023 16:24:54 -0700

because: why not?

FLOW 30: Shapeshifting

Tue, 21 Mar 2023 15:24:46 -0700

take half an hour and move through all the major yoga shapes...your hips, spine, and shoulders will thank you.

FLOW 75: Why Are We Doing This?

Mon, 20 Mar 2023 13:16:00 -0700

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!

POWER 60: Focused Strength + Mobility

Sun, 19 Mar 2023 04:41:00 -0700

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.

FLOW 45: Unwind Tightness Everywhere

Sat, 18 Mar 2023 03:11:00 -0700

this end-of-the-week wind down is good anytime. you'll move; you'll breathe; you'll set things right.

FLOW 60: Stress Release + Better Balance

Fri, 17 Mar 2023 03:25:00 -0700

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.

FLOW 60: Breathing, Balance, and Hip Opening

Thu, 16 Mar 2023 05:37:00 -0700

this is a really nice well-rounded practice focused on a relaxed approach to balance challenges and hip opening.

enjoy!

FLOW 60: Side Body Strength + Stretch

Thu, 16 Mar 2023 04:48:00 -0700

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.

Power 60: Core + Balance Challenge

Wed, 15 Mar 2023 05:44:00 -0700

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.

FLOW 60: Foot Care for Stronger Standing Postures

Tue, 14 Mar 2023 03:04:00 -0700

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.

POWER 45: Get Strong + Mobile All Over

Mon, 13 Mar 2023 14:49:17 -0700

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.

Power 60: Leg Strength and Mobility

Sat, 11 Mar 2023 16:31:24 -0800

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.

Mobility, Agility, Yoga ... 45 Minutes

Fri, 10 Mar 2023 12:42:02 -0800

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!

Stong, Calm, Happy ... 60 Minutes

Thu, 09 Mar 2023 06:10:00 -0800

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.

Move Well, Sit Well ... 60 Minutes

Thu, 09 Mar 2023 06:09:27 -0800

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.

Balance in Motion ... 40 Minutes

Tue, 07 Mar 2023 08:51:45 -0800

a vigorous flow with some balance challenges and hip openers. enjoy!

Focused, Calming Flow + Meditation ... 60 Minutes

Sat, 04 Mar 2023 04:00:00 -0800

Move Your Asana, Calm Your Mind ... 60 Minutes

Fri, 03 Mar 2023 05:00:00 -0800

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.

Sun A Gets a Glow Up ...45 Minutes

Thu, 02 Mar 2023 05:00:00 -0800

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.

Enlivened Flow ... 45 Minutes

Wed, 01 Mar 2023 03:03:00 -0800

get a really nice full-body stretch and mental vacation in this 45-minute flow focused on creating vitality, balance, and relaxation.

Agility, Balance, and Hip Openers ... 45 Minutes

Tue, 28 Feb 2023 03:09:00 -0800

get yourself ready to dance all night....or at least feel ready to dance all night.

Chaturanga Jumpbacks for Every Body ... 55 Minutes

Mon, 27 Feb 2023 03:59:00 -0800

want to jump back to chaturanga with more ease and skill? press play.

Flowtation 60: Get Grounded

Sun, 26 Feb 2023 12:49:57 -0800

what's the number one things you can do to improve your vinyasa practice? press play and fund out.

Calming Flow + Meditation ... 55 Minutes

Thu, 23 Feb 2023 03:03:00 -0800

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.

Simple, Effective Full-Body Flow ... 35 Minutes

Wed, 22 Feb 2023 10:57:26 -0800

the title just about covers it. this one's a good go-to when you want to move, breathe, and then get quiet.

Want a Better Plank? Open Your Hip Flexors ... 60 Minutes

Tue, 21 Feb 2023 05:16:00 -0800

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.

FLOWTATION 60: Fearless Joy

Mon, 20 Feb 2023 04:21:00 -0800

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.

Float On ... 45 Minutes

Sun, 19 Feb 2023 05:15:00 -0800

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.

Get Up, Get Down Flow ... 60 Minutes

Sat, 18 Feb 2023 05:32:00 -0800

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!

No-Fuss Flow ... 60 Minutes

Thu, 16 Feb 2023 15:31:55 -0800

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.

FLOWTATION: Self Compassion ... 55 Minutes

Tue, 14 Feb 2023 20:33:44 -0800

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

Backbend Flow: Enlightened Posture ... 60 Minutes

Sun, 12 Feb 2023 03:17:00 -0800

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.

Salutations + Stretch ... 60 Minutes

Sat, 11 Feb 2023 13:42:09 -0800

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.

Recovery Day Yoga Simple Stretches ... 60 Minutes

Tue, 31 Jan 2023 20:22:54 -0800

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.

Finding Quiet Within ... 30 Minutes

Sun, 22 Jan 2023 04:03:00 -0800

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!

Breath Centered Power Vinyasa ... 30 Minutes

Sat, 21 Jan 2023 03:38:00 -0800

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.

Energy Balancing Flow ... 60 Minutes

Fri, 20 Jan 2023 08:59:57 -0800

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.

Essential Mobility for Every Body ... 30 Minutes

Thu, 19 Jan 2023 06:27:27 -0800

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.

Easier + More Effective ... 60 Minutes

Wed, 18 Jan 2023 10:37:26 -0800

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.

Decompression Flow ... 30 Minutes

Tue, 17 Jan 2023 06:17:28 -0800

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.

Calming, Centering Flow ... 60 Minutes

Sat, 14 Jan 2023 04:27:00 -0800

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.

Energizing Salutations ... 30 Minutes

Thu, 12 Jan 2023 16:27:35 -0800

this straightforward flow will get you going and calm your nervous systems. if you're looking for good vibes, this ones for you.

Twisting + Turning ... 60 Minute Flow

Sun, 08 Jan 2023 05:07:00 -0800

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!

Making Friends with Twists ... 30 Minutes

Sat, 07 Jan 2023 06:01:00 -0800

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.

23 Salutations to Lively Up Yourself ... 60 Minutes

Fri, 06 Jan 2023 04:59:00 -0800

ready for a refresh? give this new year's practice a go. it's good any day you want to raise your vibe.

Fine Tuning Your Up Dog ... 30 Minutes

Thu, 05 Jan 2023 03:28:00 -0800

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 for Upper Back Release ... 30 Minutes

Tue, 03 Jan 2023 03:43:00 -0800

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.

Energizing, Restorative Flow ... 30 Minutes

Mon, 02 Jan 2023 04:20:00 -0800

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.

Happy New You Flow ... 30 Minutes

Sun, 01 Jan 2023 03:40:00 -0800

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.

Holiday (or Anyday) Detox Flow ... 60 Minutes

Fri, 30 Dec 2022 14:20:11 -0800

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!

Fresh Perspective Flow ... 60 Minutes

Mon, 26 Dec 2022 03:06:00 -0800

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.

Get Clear Flow ... 30 Minutes

Sat, 24 Dec 2022 14:44:31 -0800

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.

Hip Opening from All Angles ... 30 Minutes

Fri, 23 Dec 2022 05:30:10 -0800

Low lunges, straddle lunges, and deep stretches all within a 30 minute keep-you-moving flow.

Wheel Deconstructed ... 30 Minutes

Wed, 21 Dec 2022 03:37:00 -0800

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.

Immune Health: Jump On It ... 30 Minutes

Mon, 19 Dec 2022 03:50:00 -0800

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.

The Magic of Balance ... 30 Minutes

Sun, 18 Dec 2022 07:36:13 -0800

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.

Stretchin’ Out in a Rubber Band ... 50 Minutes

Thu, 15 Dec 2022 06:00:00 -0800

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.

Get Moving Morning or Night ... 30 Minutes

Wed, 14 Dec 2022 04:03:00 -0800

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!

A Love Letter to Your Psoas ... 45 Minutes

Tue, 13 Dec 2022 03:00:00 -0800

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.

Half Asanas / Full Focus ... 60 Minutes

Mon, 12 Dec 2022 03:59:00 -0800

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.

Stress Relief Flow ... 30 Minutes

Sun, 11 Dec 2022 07:49:12 -0800

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.

Posture Perfect Flow ... 30 Minutes

Fri, 09 Dec 2022 14:58:06 -0800

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.

Hip Opening Salutations ... 30 Minutes

Wed, 07 Dec 2022 10:27:53 -0800

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.

Ground Your Energy ... 30 Minutes

Tue, 06 Dec 2022 12:43:37 -0800

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.

Tension Relief: Body and Mind ... 30 Minutes

Thu, 01 Dec 2022 03:03:00 -0800

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!

Hip Opening, with a Side of Arm Balancing ... 60 Minutes

Wed, 30 Nov 2022 12:52:46 -0800

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.

Clean Slate Core-Focused Flow ... 30 Minutes

Mon, 28 Nov 2022 09:07:42 -0800

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.

Get Your Self Together Flow ... 30 Minutes

Fri, 18 Nov 2022 15:14:00 -0800

this one focuses on moving simply and breathing more for a powerful unification of mind, body and Self.

Presence, Party of One ... 10 Minute Meditation

Fri, 18 Nov 2022 14:32:18 -0800

you are a bright, lively space...take 10 minutes and arrive at your own personal party of one.

Meet Challenge with Curiosity ... 60 Minutes

Thu, 17 Nov 2022 03:15:00 -0800

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?

Spiritual Pull-Ups ... 10 Minute Meditation

Wed, 16 Nov 2022 16:12:57 -0800

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!

Stress Relief Flow ... 30 Minutes

Tue, 15 Nov 2022 03:44:00 -0800

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.

Centering, Intention-Setting Flow ... 30 Minutes

Mon, 14 Nov 2022 03:43:00 -0800

ready to get clear for the day (or afternoon, or evening) ahead? this one's for you!

Core Strengtheners + Restoratives ... 30 Minutes

Sun, 13 Nov 2022 03:40:00 -0800

handsfree flow...no down dog, plank or chaturanga. just 360 degree core strengthening and restorative stretches. ahhhhhhhhh....

Energizing, Uplifting Flow ... 30 Minutes

Sat, 12 Nov 2022 06:40:04 -0800

posture strengthening upper back work, detoxifying twists, and lunge-based mobility vinyasa. all with attention to breathing, presence, and allowing yourself to feel good.

Remembering You’re a Being Meditation ... 9 minutes

Fri, 11 Nov 2022 10:34:37 -0800

time to reconnect to who you are and what you want. just press play.

Abs, Abs, Abs ... 30 Minutes

Thu, 10 Nov 2022 03:48:00 -0800

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.

Meditation for Presence ... 10 Minutes

Wed, 09 Nov 2022 15:58:48 -0800

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!

Happy Hour Flow ... 60 Minutes

Wed, 09 Nov 2022 06:17:00 -0800

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.

Five Minute Focus: Shoulder + Neck Relief

Tue, 08 Nov 2022 08:30:02 -0800

short and to the point: relieve tension in your shoulders, upper back, and neck with variations on Sun A.

5 Minute Focus: Hip Mobility

Tue, 08 Nov 2022 08:28:49 -0800

short and to the point...get up and get down to get your hips mobilized. any time, anywhere.

5 Minute Focus: Better Posture

Tue, 08 Nov 2022 08:27:39 -0800

short and to the point...strengthen the muscles that help you stand and sit tall.

5 Minute Focus: Flow

Tue, 08 Nov 2022 08:26:21 -0800

short and to the point. move + breathe and feel better fast.

Do This For Better Posture ... 30 Minutes

Tue, 08 Nov 2022 02:13:00 -0800

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.

Centering Meditation - 10 Minutes

Mon, 07 Nov 2022 16:05:19 -0800

10 minutes of sitting around doing nothing. it's pretty good...but don't take our word for it.

Wiggle It Out ... 30 Minutes

Mon, 07 Nov 2022 03:50:00 -0800

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.

Side Bends: Luxury Edition ... 60 Minutes

Sun, 06 Nov 2022 10:40:52 -0800

are side bends the key to a good mood? press play and find out...

Decompression Flow ... 30 Minutes

Sun, 06 Nov 2022 03:42:00 -0700

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.

Mobile Body, Focused Mind ... 30 Minutes

Sat, 05 Nov 2022 06:41:17 -0700

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.

Move Your Body, Ease Your Mind...30 Minutes

Thu, 03 Nov 2022 13:09:52 -0700

this one's for when you gotta get moving...full of salutations and core body strengthening.

Remembering Why We Practice - 30 Minutes

Tue, 01 Nov 2022 03:41:00 -0700

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.

Salutations for Happiness - 30 Minutes

Mon, 31 Oct 2022 03:52:00 -0700

move, breathe, repeat. there's a reason it's been around a long time. it works. just press play.

Meditation for People Who Don’t Meditate - 8 Minutes

Sun, 30 Oct 2022 05:23:14 -0700

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.

Hip Opening on the Road or at Home - 60 Minutes

Sun, 30 Oct 2022 03:43:00 -0700

the one where Kenji zooms in from a hotel corridor in San Sebastian...and we all have a really good time.

Centering, Strengthening Flow - 50 Minutes

Sat, 29 Oct 2022 03:49:00 -0700

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.

Restorative Flow - 40 Minutes

Fri, 28 Oct 2022 03:47:00 -0700

grab your mat and press play to relieve tension in your hips, shoulders, neck, and low back...

Classic Power Vinyasa - 60 Minutes

Thu, 27 Oct 2022 03:58:00 -0700

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.

Good Vibes Immune Booster - 30 Minutes

Wed, 26 Oct 2022 01:58:00 -0700

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.

Side Bend Bliss - 60 Minutes

Tue, 25 Oct 2022 03:10:00 -0700

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.

Salutations for Inner Harmony - 30 Minutes

Mon, 24 Oct 2022 01:02:00 -0700

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...but We’ll Move, Too - 60 Minutes

Sun, 23 Oct 2022 02:36:00 -0700

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.

Bender Therapy - 60 Minutes

Sat, 22 Oct 2022 03:14:00 -0700

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.

Abs, Abs, and More Abs: 45 Minutes

Fri, 21 Oct 2022 02:58:00 -0700

this one was described as beautifully brutalist. uh, thank you? and you're welcome?

FLOW 30: Crazy Core Stuff

Thu, 20 Oct 2022 04:23:00 -0700

FLOW 60: A Really Nice Practice

Wed, 19 Oct 2022 04:59:00 -0700

also, who wants to join us on our Australia retreat?

FLOW 30: Vigorous Vinyasa

Tue, 18 Oct 2022 02:29:00 -0700

for when you gotta move.

FLOW 30: Vinyasa for Better Balance

Mon, 17 Oct 2022 04:30:00 -0700

improve your ability to stand on one leg with these salutation variations that include balance postures and strengthening drills

FLOW 45: Twisty Vinyasa for Sneaky Ab-Strengthening

Sun, 16 Oct 2022 04:40:00 -0700

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.

FLOW 45: Back Strengtheners for Better Posture

Sat, 15 Oct 2022 04:33:00 -0700

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.

S*** Your Yoga Teacher Makes Up - 30 Minutes

Fri, 14 Oct 2022 03:56:00 -0700

when the students mutiny and reject the corework the teacher suggests, you gotta make some s*** up.

The Wake-Up Call...but Gently - 30 Minutes

Thu, 13 Oct 2022 03:25:00 -0700

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.

FLOW 60: Low Key Hip Openers

Wed, 12 Oct 2022 14:32:00 -0700

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!

FLOW 30: Moving Meditation for Tension Relief

Tue, 11 Oct 2022 03:52:00 -0700

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.

FLOW 30: Get Moving, Stay Moving...Energizing Salutations for Every Body

Mon, 10 Oct 2022 03:05:00 -0700

ready to meet the day...or the evening...with increased energy, mobility, and resilience. we got you. grab your mat and press play now.

FLOW 60: Keep Ya’ Head Up a.k.a. Relief for Tech Neck

Sat, 08 Oct 2022 06:00:26 -0700

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.

Salutations: Moving to Be Still

Thu, 22 Sep 2022 06:17:00 -0700

when your mind needs a break, get your body on a mat. take 30 minutes, you'll be glad you did.

Salutations: Hip Opening for Busy Bodies

Tue, 20 Sep 2022 04:14:00 -0700

ready to slow down and feel more free? we got you.

Calm, Cool, Collected Flow - 30 Minutes

Mon, 19 Sep 2022 04:00:00 -0700

could you use a little more of the three C's in your life? press play and get on that mat...

Salutations: Grounding Up

Sun, 18 Sep 2022 07:14:45 -0700

Want to feel more grounded? Take 30 minutes and move your body...you'll get off the mat feeling clear and centered.

Salutations for a Healthy Spine

Thu, 08 Sep 2022 04:01:00 -0700

Salutations is our 30 minute non-stop flow class...this one focuses in on spinal mobility and ease. Enjoy!

FLOW 30: Stronger Back, Better Posture

Wed, 07 Sep 2022 03:57:00 -0700

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!

FLOW 55: Taking It Lightly

Tue, 06 Sep 2022 05:01:00 -0700

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.

FLOW 60: Posture for Peace

Sun, 04 Sep 2022 13:35:27 -0700

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.

SALUTATIONS - 30 Minutes

Mon, 29 Aug 2022 12:19:57 -0700

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

Hip Openers, Side Bends, and Sundial Pose -- 30 Minutes

Mon, 08 Aug 2022 03:32:00 -0700

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.

Stepping Backward for Better Balance - 30 Minutes

Fri, 05 Aug 2022 05:51:54 -0700

Moving our bodies in all directions helps develop proprioception, focus, and coordination. Also, wow...your legs and core are gonna feel this.

Look Forward, Step Lightly - 30 Minutes

Wed, 03 Aug 2022 03:44:00 -0700

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.

Nimble Body, Peaceful Mind - 60 Minutes

Tue, 02 Aug 2022 04:01:00 -0700

the first in a month-long series on nimbleness...physical and mental. we hope you enjoy it as much as we did!

Everything is Everything - 50 Minutes

Sun, 31 Jul 2022 06:15:14 -0700

how is down dog also crow? and how are both a full body (and mind practice)?

hit play and find out.

Get Sideways - 30 Minutes

Fri, 29 Jul 2022 05:29:50 -0700

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!

Chaturanga-Free Flow - 60 Minutes

Wed, 13 Jul 2022 10:27:19 -0700

Not My Beer - 60 Minutes

Tue, 12 Jul 2022 21:34:16 -0700

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.

Double Savasana - 30 Minutes

Fri, 08 Jul 2022 12:12:23 -0700

Salutations of All Sorts - 30 Minutes

Sat, 02 Jul 2022 19:40:38 -0700

breathe and move, y'all. breathe and move.

Get Tension Off Your Back - 30 Minutes

Tue, 28 Jun 2022 03:22:00 -0700

want to relieve back tension? get into your entire back body: calves, hamstrings, low back, ribs, neck. we've got it covered in 30.

Mind/Body Reset - 45 Minutes

Mon, 27 Jun 2022 03:40:00 -0700

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.

Restorative Hip + Shoulder Openers - 60 Minutes

Sun, 26 Jun 2022 07:07:36 -0700

when you want to feel better: rest, recover, reset.

Immunity Booster Short Flow - 30 Min.

Sat, 25 Jun 2022 03:49:00 -0700

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.

Frog, It’s Not So Bad - 30 Minutes

Fri, 24 Jun 2022 04:03:00 -0700

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.

Getting Your Mind into Your Body - 60 Minutes

Thu, 23 Jun 2022 03:02:00 -0700

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.

Hot Mic, Not Sorry - 30 Minutes

Wed, 22 Jun 2022 03:28:00 -0700

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.

Unplug Like It’s the ’90s - 60 Minutes

Tue, 21 Jun 2022 03:10:00 -0700

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.

Energy-Renewing Flow - 60 Minutes

Mon, 20 Jun 2022 03:45:00 -0700

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.

Balance, Twists, and Hip Openers - 30 Minutes

Sun, 19 Jun 2022 16:44:19 -0700

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?

Hip + Spine Mobilization - 30 Minutes

Thu, 16 Jun 2022 05:15:58 -0700

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

Decompression Flow - 60 Minutes

Wed, 15 Jun 2022 04:19:00 -0700

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.

Salutations + Stretches - 30 Minutes

Tue, 14 Jun 2022 05:58:03 -0700

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.

Hydration, Hydration, Hydration - 60 Minutes

Mon, 13 Jun 2022 04:09:00 -0700

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.

Creating a Good Place to Be - 30 Minute

Sun, 12 Jun 2022 04:59:00 -0700

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.

Refresh Your Brain - 30 Minutes

Sat, 11 Jun 2022 04:01:00 -0700

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.

Stress Relief for Mental Clarity - 30 Minutes

Fri, 10 Jun 2022 13:26:36 -0700

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.

Steady Breath, Steady Mind - 30 Minutes

Thu, 09 Jun 2022 03:02:00 -0700

Need a mental break? Let's get physical. Move with your breath, focus on its quality...you'll be refreshed and ready for anything!

Shoulder Opening Flow - 28 Minutes

Wed, 08 Jun 2022 05:19:00 -0700

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.

Energy Boosting Flow - 30 Minutes

Tue, 07 Jun 2022 05:43:15 -0700

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!

Arm Balancing for People Who Don’t Arm Balance - 60 Minutes

Sat, 04 Jun 2022 04:04:00 -0700

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!

Grounding, Centering Flow - 30 Minutes

Fri, 03 Jun 2022 03:01:00 -0700

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.

FLOW 60: Low Key Revolved Triangle Flow

Thu, 02 Jun 2022 04:01:00 -0700

is a low key revolved triangle even possible? yep. try this spin (pun always intended) on it.

FLOW 45: Focused and Refreshed

Wed, 01 Jun 2022 04:01:00 -0700

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.

FLOW 25: Timesaver Flow

Tue, 31 May 2022 04:01:00 -0700

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.

FLOW 60: Balance in Motion

Sat, 28 May 2022 14:29:15 -0700

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.

FLOW 60: Energy Balancing Vinyasa

Fri, 27 May 2022 04:04:00 -0700

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!

FLOW 30: Unhurry Up

Thu, 26 May 2022 03:17:00 -0700

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.

FLOW 45: Finding the Still Point

Wed, 25 May 2022 03:01:00 -0700

twists, balances, and focused flow get you from a filled mind to mindful. in 45 enjoyable minutes.

FLOW 60: Standing Stretch Series

Tue, 24 May 2022 03:01:00 -0700

all the hamstrings and hip opening you can stand. literally.

Cool 60: When It’s Too Hot To Move

Mon, 23 May 2022 04:33:00 -0700

a mellow take on hip openers, side bends, and twists.

keep this one in your hot day toolbox, kids...

FLOW 30: Finding the Still Point

Sat, 21 May 2022 04:31:00 -0700

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.

UNWIND 30: Yoga for Sleep + Relaxation

Fri, 20 May 2022 04:01:00 -0700

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.

FLOW 60: Deep Stretching with Double Triangle (+ Sneaky Abs)

Thu, 19 May 2022 04:01:00 -0700

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.

FLOW 60: Ground Your Feet, Lift Your Heart

Wed, 18 May 2022 04:01:00 -0700

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...

FLOW 45: Nobody Likes this Pose

Tue, 17 May 2022 03:05:00 -0700

...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.

FLOW 30: Sharpen Your Focus, Stay in Flow

Mon, 16 May 2022 03:47:00 -0700

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.

FLOW 60: Clear the Static

Sun, 15 May 2022 03:03:00 -0700

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.)

FLOW 30: Desert Island Asana 2.0

Sat, 14 May 2022 03:46:00 -0700

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!

FLOW 30: Get Lifted

Fri, 13 May 2022 03:04:00 -0700

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.

FLOW 30: Full Body Strength + Flexibility

Thu, 12 May 2022 03:56:00 -0700

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.

FLOW 30: Side Bends for Spaciousness

Wed, 11 May 2022 03:50:00 -0700

with Reverse Warrior as our focal point, this one goes long on side bends, breathing, and stress relief. enjoy!

FLOW 60: Unconventional Hip Openers

Tue, 10 May 2022 03:42:00 -0700

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.

POWER 45: Destressification

Mon, 09 May 2022 02:01:00 -0700

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.

FLOW 30: Hip Mobility + Better Posture

Sun, 08 May 2022 06:51:19 -0700

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!

FLOW 30: Hip + Shoulder Opening

Sat, 07 May 2022 03:03:00 -0700

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.

FLOW 60: The Crow Jigsaw Puzzle

Fri, 06 May 2022 03:49:00 -0700

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.

FLOW 30: Hamstring Therapy

Thu, 05 May 2022 03:11:00 -0700

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.

FLOW 30: Hip + Shoulder Opening Courtesy of Warrior 1

Wed, 04 May 2022 03:31:00 -0700

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!

FLOW 60: The Complete Standing Series

Tue, 03 May 2022 03:45:00 -0700

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.

FLOW 45: Unfold, Unfurl, Unwind

Mon, 02 May 2022 03:50:00 -0700

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.

RESTORE 60: Slow Down, You’re Doin’ Fine

Sat, 30 Apr 2022 15:24:12 -0700

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.

FLOW 30: Core + Balance

Fri, 29 Apr 2022 03:01:00 -0700

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.

FLOW 30: One Simple Thing

Thu, 28 Apr 2022 03:02:00 -0700

breathing...we all do it. all day. but taking 30 minutes to move and enjoy it...that's something special.

POWER 60: You’ll Feel This One Tomorrow

Wed, 27 Apr 2022 04:03:00 -0700

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.

FLOW 60: Something Different

Tue, 26 Apr 2022 12:23:48 -0700

also known as: not-so-many-chaturangas-or-down-dogs, but make it flow.

can do.

enjoy.

FLOW 45: System Reboot

Mon, 25 Apr 2022 04:00:00 -0700

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.

FLOW 30: Hip + Shoulder Opening

Sun, 24 Apr 2022 03:07:00 -0700

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.

FLOW 60: Intuition + Inner Peace

Sat, 23 Apr 2022 04:03:00 -0700

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!

FLOW 30: Working the Ground to Create Buoyancy

Fri, 22 Apr 2022 03:02:00 -0700

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.

FLOW 30: Three-Legged Dog Technique

Thu, 21 Apr 2022 04:01:00 -0700

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!

POWER 60: Advanced Isn’t Necessarily Flashy

Wed, 20 Apr 2022 04:01:00 -0700

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!

Take 5: Relief from Sitting

Tue, 19 Apr 2022 04:02:00 -0700

reconnect with your breath -- and disconnect from your office chair -- in just under five minutes.

Take 5: Energizing Lunges + Side Bends

Tue, 19 Apr 2022 04:02:00 -0700

reconnect with your breath in just under five minutes.

Take 5: Twisting Lunges

Tue, 19 Apr 2022 04:02:00 -0700

reconnect with your breath in just under five minutes with this low lunge twisting flow.

Take 5: Clear the Static

Tue, 19 Apr 2022 04:02:00 -0700

a simple flow of anjeneyasana lunges and cobras to reconnect with your natural rhythm in less than five minutes.

Take 5: Heart Openers

Tue, 19 Apr 2022 04:01:00 -0700

reconnect with your breath in just under five minutes. includes crescent lunges focused on gentle back bends.

Take 5: Energizing Hip Openers

Tue, 19 Apr 2022 04:01:00 -0700

reconnect with your breath in just under five minutes. includes child's pose, ragdoll, and low lunge salutations.

FLOW 30: Strong, Steady Salutations

Mon, 18 Apr 2022 12:46:37 -0700

a continuous flow of lunge salutations incorporating backbends, twists and sidebends.

FLOW 60: Attitude Adjustments

Sun, 17 Apr 2022 16:54:53 -0700

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.

FLOW 30: Pigeon Variations

Sat, 16 Apr 2022 04:01:00 -0700

this one focuses in on different variations on Pigeon Pose...feel free to stick with your favorite or try something new!

FLOW 25: Restorative Twisting Flow

Fri, 15 Apr 2022 14:15:00 -0700

this one goes easy on the chaturangas and focuses in on spinal rotation to leave you feeling refreshed and renewed.

FLOW 60: Perspective Shifting

Thu, 14 Apr 2022 04:01:00 -0700

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.

FLOW 30: Appreciating the Small Stuff

Wed, 13 Apr 2022 04:01:00 -0700

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.

POWER 30: Intention + Balance

Tue, 12 Apr 2022 04:01:00 -0700

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.

FLOW 45: Center In, Open Up

Mon, 11 Apr 2022 04:01:00 -0700

this one keeps it simple and strong, building up to Ardha Chandrasana / Half Moon Pose and finishing with invigorating twists, hip openers, and backbends.

5-Minute Meditation: Intention Setting

Sun, 10 Apr 2022 18:51:30 -0700

start or restart your day with a few minutes of time-out.

POWER 30: Twisty, Bendy Balance Flow

Sun, 10 Apr 2022 04:04:00 -0700

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!

FLOW 60: Spaciousness

Sat, 09 Apr 2022 04:01:00 -0700

this one's a strong, steady flow focused on lengthening the front, back, and side bodies...and giving your mind some room to groove.

FLOW 30: Laid Back Hip Openers

Fri, 08 Apr 2022 04:01:00 -0700

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.

FLOW 25: Short + Sweet Hip Openers

Thu, 07 Apr 2022 04:01:00 -0700

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.

Flow 30: Focus, Strength, and Balance

Wed, 06 Apr 2022 04:00:00 -0700

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.

FLOW 30: Mobilize + Energize

Tue, 05 Apr 2022 04:00:00 -0700

this one's short, sweet, and gets in a little bit of everything.

FLOW 30: Ease Into It

Mon, 04 Apr 2022 04:25:00 -0700

this one moves back and forth between restful stretching and strong vinyasa to leave you feeling calm and energized. enjoy!

FLOW 60: Core Strengthening, Balance, and Relaxation

Sun, 03 Apr 2022 04:00:00 -0700

we won't lie, this one goes pretty strong on planks up front...but it's worth it.

FLOW 30: Mood Enhancers

Sat, 02 Apr 2022 04:01:00 -0700

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.

FLOW 60: Keep it Simple.

Fri, 01 Apr 2022 04:31:00 -0700

this one gets the good stuff in and lets everything else go. perfect.

POWER 30: The 3Dog Special

Thu, 31 Mar 2022 04:01:00 -0700

strong flow, a little balance, a little stretch...and....Savasana.

POWER 60: Interesting? Or Into Resting? Your Call.

Wed, 30 Mar 2022 04:01:00 -0700

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.

FLOW 45: Like Taking Off a Heavy Backpack

Tue, 29 Mar 2022 04:32:00 -0700

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!

FLOW 60: Gonna Be a Lovely Day

Mon, 28 Mar 2022 04:01:00 -0700

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!

FLOW 60: Just the Good Stuff

Sun, 27 Mar 2022 04:00:00 -0700

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.

FLOW 45: Balance in Motion

Sat, 26 Mar 2022 04:01:00 -0700

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.

FLOW 30: Hands (Almost) Free Flow

Fri, 25 Mar 2022 04:01:00 -0700

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!

FLOW 30: Side Stretches for a Sunnier Mood

Thu, 24 Mar 2022 04:00:00 -0700

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.

POWER 60: Elevate Your Asana

Wed, 23 Mar 2022 04:01:00 -0700

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!

FLOW 30: Wake Up + Go

Tue, 22 Mar 2022 04:01:00 -0700

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!

FLOW 30: Mobilize Your Body, Quiet Your Mind

Mon, 21 Mar 2022 04:01:00 -0700

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.

FLOW 60: Stress Relief + Stronger Abs

Sun, 20 Mar 2022 04:01:00 -0700

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!

FLOW 60: Wild Thing

Sat, 19 Mar 2022 05:01:00 -0700

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.

FLOW 60: Happy Hour

Fri, 18 Mar 2022 05:01:00 -0700

need a vacation? we can give you an hour of the lazy kid's guide to twists, hip openers, and side bends.

ESSENTIALS 30: Abs, Abs, Abs.

Thu, 17 Mar 2022 04:02:00 -0700

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.

ALIGN 60: Reverse Twisting

Wed, 16 Mar 2022 05:01:00 -0700

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.

ESSENTIALS 30: Salutations Straight Up

Tue, 15 Mar 2022 12:49:54 -0700

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!

FLOW 60: Spring Forward Recovery Guide

Mon, 14 Mar 2022 05:13:25 -0700

full of twists -- and pointers on how to do them -- to help you feel better.

FLOW 60: Spring Clean + Massage

Sun, 13 Mar 2022 04:01:00 -0800

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!

POWER 60: Twists, Hip Openers, and Unapologetic Nerdiness

Sat, 12 Mar 2022 05:01:00 -0800

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.

FLOW 30: Twisting Triangle

Fri, 11 Mar 2022 05:01:00 -0800

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.

FLOW 60: Better Posture, More Perspective

Thu, 10 Mar 2022 05:01:00 -0800

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.

POWER 30: Twisting it Out

Wed, 09 Mar 2022 05:01:00 -0800

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.

FLOW 30: Go Light on the Wrists/Hands/Arms

Tue, 08 Mar 2022 05:01:00 -0800

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.

ALIGN 45: So What Exactly Is Frog Kriya?

Mon, 07 Mar 2022 05:01:00 -0800

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

FIVE MINUTE MEDITATION: Cultivating Generosity

Mon, 07 Mar 2022 01:00:00 -0800

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

FLOW 30: Deep Hip Openers

Sun, 06 Mar 2022 05:01:00 -0800

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!

FLOW 60: More Stretch, Less Stress

Sat, 05 Mar 2022 05:01:00 -0800

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.

FLOW 30: Spring Clean

Fri, 04 Mar 2022 05:00:00 -0800

our inaugural Spring Clean flow dials up the: twists, side bends, light flow, and cleansing breaths.

plus, only one chaturanga.

ALIGN 45: Side Body Openers

Wed, 02 Mar 2022 05:01:00 -0800

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!).

FLOW 60: Twists to Lighten + Refresh

Tue, 01 Mar 2022 05:01:00 -0800

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.

POWER 60: This One Goes to 11

Mon, 28 Feb 2022 04:35:00 -0800

for the days you want to fire it up: arm balances, one-legged balances, and wheels FTW.

drink your water, kids.

Meditation: 12 Minutes of No Worries

Sun, 27 Feb 2022 16:38:09 -0800

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.

FLOW 25: Full-Body Strengthening Practice

Sat, 26 Feb 2022 05:01:00 -0800

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!

FLOW 30: Amplifying What’s Good

Fri, 25 Feb 2022 05:01:00 -0800

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!

FLOW 30: Hip Opening for a Happier Low Back

Thu, 24 Feb 2022 05:01:00 -0800

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!

FLOW 30: Ease into It; Get More Out of It

Wed, 23 Feb 2022 05:01:00 -0800

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!

FLOW 60: Creative + Uncomplicated Vinyasa

Tue, 22 Feb 2022 05:01:00 -0800

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!

Meditation: Eight Minutes of Good Space

Mon, 21 Feb 2022 16:19:54 -0800

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.

FLOW 45: Feel-Good Shoulder Mobility

Mon, 21 Feb 2022 05:01:00 -0800

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.

FLOW 60: The Perspective Shift

Sun, 20 Feb 2022 05:01:00 -0800

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.

FLOW 30: Low Key, Feel-Good Stretch

Sat, 19 Feb 2022 05:01:00 -0800

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!

FLOW 30: Reverse It

Fri, 18 Feb 2022 05:26:06 -0800

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.

FLOW 30: Shoulders, Neck, and Upper Back Release

Thu, 17 Feb 2022 05:01:00 -0800

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!

FLOW 30: Get Moving, Feel Good

Wed, 16 Feb 2022 05:38:18 -0800

a simple flow to engage your body and brain in moving meditation...it's steady, uncomplicated, and just feels good.

FLOW 60: Vinyasa as Meditation

Tue, 15 Feb 2022 17:24:32 -0800

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!

FLOW 45: Hip Mobility + Mental Focus

Sun, 13 Feb 2022 18:25:00 -0800

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.

Meditation: 10 Minutes of Peace

Sun, 13 Feb 2022 16:38:05 -0800

FLOW 60: Front and Side Body Openers

Sat, 12 Feb 2022 05:01:00 -0800

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!

FLOW 30: Get Up + Go Vinyasa

Fri, 11 Feb 2022 05:01:00 -0800

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.

FLOW 60: Vinyasa for Creativity + Calm

Thu, 10 Feb 2022 05:01:00 -0800

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.

FLOW 30: Hamstring Therapy

Wed, 09 Feb 2022 11:17:10 -0800

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).

FLOW 30: Simple Vinyasa + Feel Good Stretches

Tue, 08 Feb 2022 05:01:00 -0800

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.

ALIGN 60: Deep Twists to Unwind Deep Tension

Mon, 07 Feb 2022 05:01:00 -0800

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.

Meditation: Five Minutes of Freedom

Sun, 06 Feb 2022 15:32:28 -0800

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!

FLOW 60: Hip Openers for Mental Focus

Sun, 06 Feb 2022 05:01:00 -0800

love hip openers? needs a brain vacation? want to think more clearly?

we got you.

FLOW 30: Simple Side Bends + Straddles

Sat, 05 Feb 2022 05:01:00 -0800

feel-good flexibility month continues with this well-balanced flow that finishes up with long-held simple side bends and straddle folds.enjoy!

FLOW 60: Mindfulness Three Ways

Fri, 04 Feb 2022 05:00:00 -0800

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.

FLOW 30: Feel Good Pigeons

Thu, 03 Feb 2022 11:45:00 -0800

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.

FLOW 45: Side Plank Adaptations

Mon, 31 Jan 2022 13:41:09 -0800

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!

FLOW 30: Balance 2.0

Sun, 30 Jan 2022 05:01:00 -0800

sometimes, things get sideways. in this episode, we practice for it.

FLOW 30: Balance 101

Sat, 29 Jan 2022 05:01:00 -0800

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.

FLOW 60: The Chocolate Cake Theory

Fri, 28 Jan 2022 12:21:55 -0800

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!

FLOW 60: Shoulders, Neck and Upper Back

Wed, 26 Jan 2022 05:01:00 -0800

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.

FLOW 30: Warming Vinyasa

Tue, 25 Jan 2022 12:47:55 -0800

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!

FLOW 45: Fun with Side Bends

Sun, 23 Jan 2022 05:31:21 -0800

the main things to know about sidebends for this practice:

1. anchor down

2. lengthen

3. keep both side bodies spacious

4. enjoy!

FLOW 30: Stress Relieving Restoratives

Sat, 22 Jan 2022 15:23:34 -0800

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.

FLOW 30: Not Your Average Twist

Thu, 20 Jan 2022 13:24:19 -0800

this moderately paced session focuses on some unusual twisting postures. give it a spin when you're looking for something a little different.

FLOW 30: Planks for Healthy Posture

Tue, 18 Jan 2022 13:35:42 -0800

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.,

FLOW 45: Backbends - Two Practices in One

Mon, 17 Jan 2022 14:26:31 -0800

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.

FLOW 30: Lunge 101

Thu, 13 Jan 2022 14:55:40 -0800

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.

FLOW 30: Dialing in Your Half Lift

Wed, 12 Jan 2022 06:18:36 -0800

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!

FLOW 30: Supta Baddha Konasana Essentials

Tue, 11 Jan 2022 05:01:00 -0800

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).

FLOW 30: Down Dog Essentials

Mon, 10 Jan 2022 11:22:36 -0800

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!

FLOW 35: An Ode to Child’s Pose

Sat, 08 Jan 2022 05:01:00 -0800

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.

FLOW 30: Hip Strength + Mobility

Fri, 07 Jan 2022 05:01:00 -0800

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!

BONUS Episode: How to Step Up

Thu, 06 Jan 2022 07:56:26 -0800

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.

FLOW 30: Give Yourself Props

Thu, 06 Jan 2022 05:01:00 -0800

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.

FLOW 30: Core Connections

Wed, 05 Jan 2022 05:01:00 -0800

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.

FLOW 30: Shoulders, Hips, and Spine

Tue, 04 Jan 2022 13:02:00 -0800

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!

FLOW 25: Timesaver Flow

Mon, 03 Jan 2022 05:01:00 -0800

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.

FLOW 30: Way, Way Above Average

Sun, 02 Jan 2022 05:01:00 -0800

getting to your mat -- any day -- is way above average. take a moment to give yourself credit for being here...then enjoy the rest!

FLOW 60: Get Focused, Start Fresh

Sat, 01 Jan 2022 05:01:00 -0800

happy 2022, y'all! we're kicking it off with a full-hour of focused flow...move, breathe, and start the year feeling fresh!

FLOW 30: Warm Your Asana Up

Fri, 31 Dec 2021 05:01:00 -0800

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.

FLOW 30: Feel Good Now + Better Later

Thu, 30 Dec 2021 05:01:00 -0800

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!

FLOW 60: Holiday (or Anyday) Detox

Wed, 29 Dec 2021 05:01:00 -0800

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.

FLOW 30: Split a Couple of Beers

Tue, 28 Dec 2021 05:01:00 -0800

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!

FLOW 45: Hands Free Core + Hips

Mon, 27 Dec 2021 11:00:28 -0800

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.

FLOW 30: Gentle Hip and Shoulder Openers

Sun, 26 Dec 2021 17:00:23 -0800

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.

Energizing Hip Openers - 30 Minutes

Fri, 12 Nov 2021 05:01:00 -0800

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.

Circular Time - 30 Minutes

Thu, 11 Nov 2021 14:00:35 -0800

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.

Get Warm All Over - 30 Minutes

Fri, 05 Nov 2021 13:27:44 -0700

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.

Core Strength + Mobility - 60 Minutes

Tue, 26 Oct 2021 05:01:00 -0700

want more core strength and spinal mobility? spend an hour focused on moving into and out of backbends with power and ease.

Salutations, Straight Up - 30 Minutes

Mon, 25 Oct 2021 07:57:14 -0700

one minute of Balasana (Child's Pose), 27 minutes of straight-up vinyasa flow, one minute Savasana and one minute seated meditation. perfect.

Abs + Stuff - 30 Minutes

Thu, 21 Oct 2021 05:01:00 -0700

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.

Integrate Your Whole Body - 30 Minutes

Wed, 20 Oct 2021 15:06:43 -0700

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.

Full Body Strength - 30 Minutes

Tue, 19 Oct 2021 05:01:00 -0700

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.

Shape Shifter, Mood Lifter - 30 Minutes

Mon, 18 Oct 2021 14:36:00 -0700

start (or restart) your day with a little shape shifting -- sun salutations, warriors, back bends, side bends, and twists -- to feel better all over.

Twists + Hip Openers - 30 Minutes

Sun, 17 Oct 2021 05:01:00 -0700

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!

Back to Basics - 30 Minutes

Sat, 16 Oct 2021 05:01:00 -0700

this one keeps it simple: move, breathe, feel better.

Focus Inward, Make Space - 60 Minutes

Fri, 15 Oct 2021 05:01:00 -0700

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.

Breath-Focused Flow - 30 Minutes

Thu, 14 Oct 2021 05:01:00 -0700

a strong and meditative flow...equally good for waking up or centering in.

Shoulders + Neck: Handle with Care - 30 Minutes

Wed, 13 Oct 2021 05:01:00 -0700

a good one for anytime you need to ease up on yourself and find freedom in your upper body.

Strength-Building Vinyasa - 45 Minutes

Tue, 12 Oct 2021 05:01:00 -0700

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!

The Third Warrior - 30 Minutes

Mon, 11 Oct 2021 15:31:32 -0700

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.

Centering, Energizing Flow - 30 Minutes

Sat, 09 Oct 2021 05:01:00 -0700

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.

Abs, Abs, Abs - 30 Minutes

Fri, 08 Oct 2021 05:01:00 -0700

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.

Ease Your Way Into Practice - 30 Minutes

Thu, 07 Oct 2021 15:11:02 -0700

we start with seated hip openers and build up to a strong posture-strengthening vinyasa...great for every body. any day...or evening.

The Grilled Cheese of Yoga - 60 Minutes

Tue, 05 Oct 2021 21:57:55 -0700

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!

Try Everything Twice - 60 Minutes

Wed, 29 Sep 2021 05:59:01 -0700

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.

Back Body Refresh - 30 Minutes

Tue, 28 Sep 2021 12:35:02 -0700

this one's a well rounded, time-saving session that focuses on maintaining the natural stability and mobility of your spine.

Balance + Breathe - 30 Minutes

Mon, 27 Sep 2021 05:01:00 -0700

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.

Intention Setting Vinyasa - 60 Minutes

Sun, 26 Sep 2021 19:56:22 -0700

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!

Side Bends, Backbends, Twists and Folds - 45 Minutes

Sat, 25 Sep 2021 20:26:55 -0700

you're just 45 minutes from feeling lighter, brighter and stronger. for real.

Strong Vinyasa + Soothing Twists - 60 Minutes

Fri, 24 Sep 2021 05:01:00 -0700

this one will warm you up, get you open, and then go for a couple of reaaal relaxed, reclined twists right before Savasana. enjoy!

Balance + Core Strengthener - 30 Minutes

Thu, 23 Sep 2021 14:33:54 -0700

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.

Mindful Core - 30 Minutes

Mon, 20 Sep 2021 05:01:00 -0700

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!)

ALLLL the Abdominals - 45 Minutes

Sun, 19 Sep 2021 07:14:40 -0700

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!

Move Your Body, Calm Your Mind - 45 Minutes

Thu, 16 Sep 2021 05:01:00 -0700

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.

Hip Opening Flow - 60 Minutes

Wed, 15 Sep 2021 05:01:00 -0700

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.

Eat Pizza, Drink Beer, Do Yoga - 45 Minutes

Tue, 14 Sep 2021 05:01:00 -0700

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.

The Great Savasana Setup - 60 Minutes

Mon, 13 Sep 2021 15:17:08 -0700

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 Body + Shoulder Opening Flow - 60 Minutes

Wed, 08 Sep 2021 14:00:13 -0700

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!

Hip Opening Salutations - 30 Minutes

Tue, 07 Sep 2021 19:37:00 -0700

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.

Lower Body Strength + Mobility - 30 Minutes

Mon, 06 Sep 2021 05:01:00 -0700

get yourself grounded with this strengthening, lengthening practice for legs and hips.

Simple, Energizing Salutations - 30 Minutes

Sun, 05 Sep 2021 05:01:00 -0700

sometimes, all you need is a little simplicity. breathe, move, feel better.

Yoga for Mobility - 30 Minutes

Sat, 04 Sep 2021 07:13:50 -0700

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!

Strengthening Flow - 30 Minutes

Thu, 26 Aug 2021 05:01:00 -0700

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.

Free Your Shoulders, Your Mind Will Follow - 60 Minutes

Wed, 25 Aug 2021 14:27:11 -0700

a full-body vinyasa practice, with a special focus on mobilizing the shoulder blades and making space in the upper back.

Grounding, Calming Flow - 30 Minutes

Mon, 23 Aug 2021 15:53:51 -0700

a steady, rhythmic flow of salutations, twists and shoulder openers to calm body and mind.

Stress Relief Flow - 60 Minutes

Fri, 20 Aug 2021 13:39:08 -0700

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!

Reframing Side Plank - 60 Minutes

Tue, 10 Aug 2021 05:01:00 -0700

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!

Get Yourself Outta a Bind - 30 Minutes

Sun, 08 Aug 2021 05:01:00 -0700

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.

Less is More - 30 Minutes

Sat, 07 Aug 2021 05:01:00 -0700

full-body opening with a focus on efforting less and receiving more. good especially for all of us "more-is-more" people!

The Space Between the Notes - 30 Minutes

Fri, 06 Aug 2021 09:01:13 -0700

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.

Hip Openers FTW - 30 Minutes

Mon, 02 Aug 2021 13:23:25 -0700

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.

Vinyasa for Upper Body Freedom - 60 Minutes

Sun, 25 Jul 2021 12:33:19 -0700

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.

Twisting, Balancing Flow - 30 Minutes

Sat, 24 Jul 2021 05:01:00 -0700

twists to wring out and revitalize, balance poses to steady and calm. perfect.

Hands-Free Vinyasa - 30 Minutes

Fri, 23 Jul 2021 15:43:29 -0700

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.

Love on Your Shoulders - 30 Minutes

Wed, 07 Jul 2021 09:01:21 -0700

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!

Pizza For Breakfast - 60 Minutes

Tue, 06 Jul 2021 16:25:04 -0700

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.

More Space, Less Stress - 30m

Sat, 19 Jun 2021 06:47:04 -0700

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!

Transitions: Keep it Simple - 30 Minutes

Fri, 18 Jun 2021 05:01:00 -0700

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!

Restorative Flow: Hips + Heart - 60 Minutes

Thu, 17 Jun 2021 05:01:00 -0700

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.

Intention: Resilience - 30 Minute

Wed, 16 Jun 2021 05:01:00 -0700

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.

Shoulder Relief in Down Dog - 45 Minutes

Tue, 15 Jun 2021 09:39:32 -0700

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.

Deep Relief: Hip Flexors - 60 Minutes

Thu, 10 Jun 2021 11:18:18 -0700

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.

Relieve Tension, Reveal Compassion - 30 Minutes

Tue, 08 Jun 2021 11:57:56 -0700

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.

Intention: Well-Being - 30 minutes

Fri, 04 Jun 2021 15:01:54 -0700

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!

Nine Times - 30 minutes

Thu, 03 Jun 2021 12:01:01 -0700

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!

Less is More - 30 Minutes

Tue, 01 Jun 2021 11:43:40 -0700

this one eases into hip openers with one purpose and one purpose only: to feel good. enjoy!

Revolve, Reverse, Revive - 45 Minute Flow

Sun, 30 May 2021 05:01:00 -0700

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

Half Moon Five Ways - 60 Minutes

Sat, 29 May 2021 13:01:33 -0700

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

Beginner's Luck - 30 Minutes

Thu, 27 May 2021 11:28:05 -0700

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!

Just Enough Core - 30 Minutes

Tue, 25 May 2021 15:47:03 -0700

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!

Wake Up Your Whole Body - 30 Minutes

Mon, 24 May 2021 14:48:53 -0700

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.

Get Back On the Mat - 30 Minutes

Thu, 20 May 2021 05:01:00 -0700

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.

Vigorous Salutations - 30 Minutes

Wed, 19 May 2021 05:01:00 -0700

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.

Recenter + Refresh - 30 Minutes

Tue, 18 May 2021 05:01:00 -0700

a breath-by-breath flow to ease your body and mind into alignment. silly sponge bob squarepants references included at no extra charge.

Core Front-to-Back - 45 Minutes

Mon, 17 May 2021 05:51:00 -0700

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.

Back In Action - 30 Minutes

Sun, 16 May 2021 05:12:00 -0700

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.

Clear + Calm - 30 Minutes

Sat, 15 May 2021 05:01:00 -0700

this one keeps you moving throughout various salutation series to align your body and breath in a moving meditation.

Intentional, Intuitive Flow - 60 Minutes

Fri, 14 May 2021 05:01:00 -0700

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!

Cool Down Hour - 60 Mintues

Thu, 13 May 2021 05:00:00 -0700

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.

Energizing Hip Openers - 30 Minutes

Wed, 12 May 2021 05:01:00 -0700

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.

Good Night Yoga - 30 Minutes

Tue, 11 May 2021 14:29:26 -0700

a restorative flow to unwind tension in body and mind to get you all set for a good night's sleep.

Clear the Static - 30 Minutes

Tue, 11 May 2021 05:01:00 -0700

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.

5 Minute Fix: Sunny B

Mon, 10 May 2021 12:06:00 -0700

straightforward, steady, and strong. nothing wakes up your full body like a few rounds of sun salutation B

5 Minute Fix: Worry-Free Warriors

Mon, 10 May 2021 12:05:00 -0700

channel restless energy with Sun Salutation B variations that include Warrior 2, Reverse Warrior and Side Angle Pose.

5 Minute Fix: Lunge Break

Mon, 10 May 2021 12:04:00 -0700

lunging salutations to open up hips, shoulders, and brain space.

5 Minute Fix: Balance Challenge

Mon, 10 May 2021 12:02:00 -0700

for real, this one's a challenge...one word: practice.

How to Crow - 60 Minutes

Sun, 09 May 2021 05:05:00 -0700

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!

All-Over Core - 45 Minutes

Sat, 08 May 2021 15:42:21 -0700

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!

Energizing Salutations - 30 Minutes

Fri, 07 May 2021 15:22:13 -0700

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.

Build Strength, Relieve Tension - 30 Minutes

Thu, 06 May 2021 16:24:23 -0700

upper back and neck openers, with a side of core body strengthening FTW.

Mood Lifter - 30 Minutes

Wed, 05 May 2021 11:45:12 -0700

a side body opening flow to turn that frown upside down...or keep that grin going. either way, you'll feel better all over!

Mobilize Everything Flow - 30 Minute

Sat, 01 May 2021 15:23:14 -0700

a simple, opening vinyasa that gets everything moving to help you feel better fast.

Chaturanga 101 - 30 Minutes

Wed, 28 Apr 2021 05:32:00 -0700

dial in your head position for better posture and ease in chaturanga dandasana - low push up pose...because making friends with difficult poses helps.

Brighten Up Flow - 30 Minutes

Tue, 27 Apr 2021 15:23:22 -0700

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.

Five Minute Flow - Waking Up

Sat, 24 Apr 2021 20:20:00 -0700

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.

Five Minute Flow - Body/Mind Refresh

Sat, 24 Apr 2021 20:19:00 -0700

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.

Five Minute Flow - Active Hip Openers

Sat, 24 Apr 2021 20:18:00 -0700

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

Five Minute Flow - Planks A Lot

Sat, 24 Apr 2021 20:17:00 -0700

want a quick core tune-up? we got you...

Five Minute Flow - All A's + One B

Sat, 24 Apr 2021 20:16:00 -0700

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

Back Body Strength Flow - 30 Minutes

Sat, 24 Apr 2021 19:47:32 -0700

utkatasana, lunge, bridge and other backline strengtheners help give your posture all-day endurance.

Low Back Care Flow - 30 Minutes

Fri, 23 Apr 2021 19:40:16 -0700

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.

Moving Meditation - 30 Minutes

Thu, 15 Apr 2021 06:24:27 -0700

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 + Southern Accents - 30 Minutes

Tue, 13 Apr 2021 14:17:21 -0700

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!

Core Strength Flow - 30 Minutes

Fri, 09 Apr 2021 13:57:32 -0700

build strength with planks, back bends and twists in a rhythmic flow to keep your mind steady and calm.

Reverse Revolved Crescent Lunge - 30 Minutes

Tue, 06 Apr 2021 09:14:24 -0700

in other words, you'll move your asana in all directions: hip openers, twists, side bends, and backbends.

Breathing is Core - 30 Minutes

Mon, 05 Apr 2021 10:05:51 -0700

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.

Plot Twist - 30 Minutes

Sat, 03 Apr 2021 06:35:20 -0700

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!

Breath-Centered Flow - 30 Minutes

Sun, 28 Mar 2021 13:50:19 -0700

start simple, keep it simple...

Meditative, Mobilizing Flow - 30 Minutes

Tue, 23 Mar 2021 05:01:00 -0700

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.

Airplane (aka Friendlier Warrior 3) Flow -30 Minutes

Sun, 21 Mar 2021 16:25:00 -0700

fly the friendly skies with this balance-focused flow to strengthen and open hamstrings, hips, and core.

Breathe In - 30 Minutes

Sun, 21 Mar 2021 11:44:00 -0700

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.

Upper Back Mobility Flow - 30 Minutes

Sat, 20 Mar 2021 05:35:00 -0700

want better posture, deeper breathing, and relief of neck tension? strengthen and mobilize your upper back!

Standing Pigeon Flow - 30 Minutes

Wed, 17 Mar 2021 05:01:00 -0700

hip openers, twists, and balance worked into a half hour flow to center your mind while challenging your body.

Move, Breathe, Feel Better - 30 Minutes

Tue, 16 Mar 2021 05:23:00 -0700

start with simple flow, that builds to a standing sequence to develop stamina and ease in transitions.

Salutations for Every Body - 30 Minutes

Mon, 15 Mar 2021 14:20:58 -0700

simple flows to get you moving, breathing, and energized for your day...or grounded after a long one!