Beginner

New to yoga? Start here with beginner yoga sequences, foundational poses and basic modifications for your practice.

5 Minutes

PROPER SHOULDER ALIGNMENT IN YOGA

Hearing anatomical terminology like "internal" and "external" rotation can feel daunting to a new and even experienced yoga practitioner. In this quick tip, Jamie describes the different rotations of the shoulder socket, the movement of the shoulder blades in conjunction with the arms and how this crucial information can help keep your shoulders and surrounding joints safe while you practice yoga. This quick tip will help you properly align your shoulders, specifically in downward facing dog and anytime the arms are alongside the ears.  

10 Minutes

A SIMPLY 10 MINUTE MEDITATION FOR CENTERING

This is a simple 10 minute centering meditation that will help quiet your mind and experience your center. It incorporates diaphragmatic breathing, also known as deep belly breathing, which is one of the fastest ways to instill relaxation. Diaphragmatic breathing fills your body with healing oxygen, stimulates the body’s natural relaxation response and soothes muscle tension. Take a 10 minute break from your busy life to breath and get centered, so you can step back into your life with a sense of calm, peace and clarity.

10 Minutes

THE PERFECT 10 MINUTE MORNING YOGA PRACTICE

Do you need a quick morning yoga practice that slowly eases you into your day? This short, sweet, all-levels practice is designed to wake everything up with ease.  Before you make your coffee or tackle your to do list, roll out your mat and spend 10 minutes with your body, your breath, and yourself.  Our practice ends with a minute of conscious, intentional breathwork to start your day right.

5 Minutes

BEST BREATHING TECHNIQUE TO REDUCE STRESS

This is a short and mindful guided breath awareness practice for any time you need to reduce stress and anxiety. We use a pranaymana technique called sama vrtti (also known as box breathing) to slow down and even out the breath, which is one of the most effective breath techniques to calm the nervous system. Enjoy!

45 Minutes

RESTORATIVE YOGA

Zen out during this restorative practice to bring your mind and body into a state of calm and equanimity.  We will open up the hamstrings to release the lower back before moving into gentle hip stretches and a restorative inversion. Restorative yoga enables deep relaxation as you hold poses for longer periods of time with the help of props to completely support you. This allows you to lengthen your muscles on the deepest level. Our parasympathetic nervous system is stimulated when we relax into poses, which promotes a relaxation response and reduces stress in our bodies. The parasympathetic nervous system is responsible for slowing your heart rate and breath and increasing blood flow to your vital organs, among other things. Props: Blanket, strap, 2 blocks, bolster/pillow

5 Minutes

HOW TO ALIGN YOUR HIPS IN YOGA AND WHY IT’S SO IMPORTANT

Something we often hear in yoga is "square off your hips" or "find neutral hips." We are typically asked to do this in standing poses like crescent, warrior one and standing splits. In this quick tip, Jamie breaks down the different anatomical movements of the pelvis to help you better understand how to find a more neutral (square) pelvis in standing postures. It might not seem like it does much besides adding to your discomfort in a pose, but aligning your hips works wonders in increasing balance, muscle engagement and much more.

20 Minutes

WIND DOWN YOGA

This 15 minute relaxing yoga session was created to help you wind down, love and honor your body. A perfect practice for after work, a long day or after a big project. Give the thinking mind a break and relax the body. This practice focuses on stretching out the lower back, side body, hips and hamstrings. Notice what it feels like to take time for yourself and recenter.

15 Minutes

YOGA RECESS FOR PARENTS: STRAP STRETCH

Who’s ready for recess?  Explore the yummy diagonal stretches between shoulders and hips during this recess session for parents busy at home working and supervising distance learning.  Using the diagonal helps to release tight hip and shoulder tension from sitting.  By incorporating the strap, we help engage the muscles as they stretch, thus improving shoulder mobility and strength. Props: Yoga Strap or equivalent

10 Minutes

YOGA AT YOUR DESK

Even if you're excited about the work you're doing and happy to be there, staring at a screen and typing for hours on end can be pretty darn exhausting, not to mention bad for your posture. If you are looking for a quick yoga flow to do at your desk to reverse the effects of sitting, we've got you covered! This quick chair yoga flow is perfect for a lunch break or any-time-of-day break to unwind, reset, and stretch out!

15 Minutes

YOGA RECESS FOR PARENTS: SHOULDER OPENING

This video is part of our "Yoga Recess for Parents" series, specifically designed to be a quick break for parents during distance learning. This practice focuses on the shoulders. In most cases, tight shoulders are the result of tight trapezius muscles. The trapezius runs from the back of the head to the lower thoracic spine and also attaches to the shoulder blade. What usually happens when you spend too much time sitting is that the muscles in the front body shorten and those in the back body become weak. Yoga can help you to lengthen the front body and tone the back body so that you can find a more upright posture. This 15-minute sequence will stretch out your shoulders, strengthen your back body and release your hips. Props: 2 Blocks

20 Minutes

YOGA RECESS FOR PARENTS: HIP + CORE STRENTHING

This video is part of our "Yoga Recess for Parents" series, specifically designed to be a quick break for parents during distance learning. This practice focuses on the hip flexors and core. Do you ever wonder why the deep muscles in your hips feel so tight all the time? They could be compensating for weak or inhibited hip flexors. The hip flexors not only move the legs, but also stabilize the pelvis and lower back. Hip flexors need to be both supple and strong. This quick yoga recess for parents will help you strengthen your hips as well as your core! Props: 2 Blocks

15 Minutes

YOGA RECESS FOR PARENTS IN DISTANCE LEARNING

Recess for adults?  Yes, please!  The transition to distance learning can be challenging for children AND parents! Parents not only need to think differently about how to support their children, but also how to support themselves in the process. This is a quick 15-minute YOGA RECESS FOR PARENTS to stretch all the tense areas in the body, specifically the areas that block you from taking a deep breath. You can do this routine while your little one is at recess or after virtual schooling to decompress. Enjoy side body stretches, spine lengthening and shoulder stretching as you ease your body into taking deep de-stressing breaths.