(All Levels) Who knew that a necktie could be such a great yoga prop? In today’s slow, stretchy class, we use a necktie to work deep into the muscles of inner and outer thigh and hamstring. Next, grab a partner to assist you into the most relaxing bridge and downward dog variations you’ll ever experience. We close using the necktie to bring us deeply into a seated forward bend.
(Intermediate Level) Standing twisted positions like reverse triangle and low lunge twists are detoxifying and strengthening, but the tricky alignment of the hips and shoulder can sabotage the pose. In today’s class, we use four to six thick books in lieu of overpriced foam yoga blocks. We will show you how to fix common alignment issues in these and other foundational standing postures. Using thick books as props effectively elevate the floor to give you space to expand your pose like never before. We cool down in reclined badda konasana, using the books to allow the legs to relax.
(All Levels) In yoga, we spend a lot of time bearing weight on our hands. For beginners – and even for some advanced practitioners – that can translate to stiffness and soreness in the wrists. During today’s class we learn a series of yoga-based exercises that will strengthen your core and improve your overall practice. You can perform these exercises on a stand-alone basis, or add them to your regular home practice. To reward ourselves for our hard work, we close class with some yummy Thai massage! Cut a tennis ball in half before we begin; we’ll be using it as wrist support. Say good bye to sore wrists!
(Intermediate) Now that we have come to an end of this series, we will find a way to combine all of the things we have learned- Cobra style, Waving, Snaking, Slow Motion- as well as adding in Robotics. If robotics is new to you, it is another street style that focuses on start/stop isolations in the body; in other words, it is not continuous motion. We will focus on how to make any style robotic by adding in start/stop isolations. I will encourage you to do freestyle movement, or you can watch me for different ideas. The goal of freestyle movement is to move without thinking; allow your body to think for you. A good way to see how your motion changes is to put on different music when you practice; see how you move to opera, country, heavy metal, or even just city noise. Hopefully you have found new and interesting ways to move your body, and have enjoyed this series!
(All Levels)
This is the simplest in terms of movement, but possibly the most challenging exercise in this series. The Slow Motion dance style is very unique, and reminds me of meditative walking present in many cultures. I recommend using a yoga mat, or setting an “end” point on any non-slippery surface about 6 feet away from you. The goal of this exercise is to take 10 minutes to walk from point A to point B. I recommend not watching in the mirror or timing yourself, but instead fully focusing on how it feels to move and be present within your own body. As always, go at your own pace, and have fun!
(Intermediate Level)
Now that we have learned waving for the arms and snaking, the next natural step is body waves! It is recommended that you use a yoga mat or other non-slippery surface to stand on. It is recommended that you watch the videos on waving arms and snaking before this video. There are many, many ways to do body waves, but in this video we will focus only on a few: initiating from the fingers, and initiating from the head. If you want to explore more ways to body wave, think of different parts of the body you could use to initiate movement, and different ways to terminate movement. As always, go at your own pace, and have fun!
(All Levels) Another continuous motion style is Snaking- you can visualize how a snake moves along leading with its head to understand where this style gets its name! It is recommended that you use a yoga mat or other non-slippery surface to stand on, and to start with smaller, controlled movements closer to your center of gravity. We will explore how different foot placement allows for different ranges of motion. This is certainly a very different way to move your body, so go at your own pace!
(All levels) Building upon waving arms, we will add arm movements to cobra isolations of the torso and hips. It is recommended that you do not practice in front of a mirror, and that you use a yoga mat or other non-slippery surface to stand on. We will build up from natural movement, so it is crucial that you relax and allow your body to move freely. This is a great way to challenge your brain! As always, go at your own pace, and have fun!
(All Levels) Using movements from another dance style in street dance, we will find other ways to move and become more aware of our bodies. We will focus on arm waves, and what is an “in” wave vs. an “out” wave, and how breathing comes into play. It is recommended that you do not practice in front of a mirror, and that you use a yoga mat or other non-slippery surface to stand on. If you have had any type of shoulder or back injury in the past, please be extra aware and do not over-exert yourself. As always, go at your own pace, and have fun!
(All Levels) In this series, we will be focusing on the beneficial aspects of certain dance moves; we will not be focusing on how we look when dancing, but rather how we feel. It is recommended that you do not watch yourself in a mirror, and that you use a yoga mat or other non-slippery surface to stand on. This is a video lesson utilizing dance concepts from Cobra style, one of the many styles in street dance. We will focus on breath awareness, isolations, and proper placement. This may feel very foreign at first, but is great for opening up your hips, and building better awareness of your core. I recommend watching this series in order, since each video will build upon the last; however, feel free to jump right in and start with any video marked “all levels”. Go at your own pace, and have fun!
(LEVEL: Beginners) We begin with sun salutations to center ourselves and warm up. This is followed with core strengthening poses plow and shoulder stand. In addition to working the core these traditional poses work the endocrine system stimulating the necessary hormones to promote weight loss. These poses also ask us to come to terms with our bodies and to develop compassion for the process of losing weight.
(LEVEL: Beginners) Sun salutations are a joyful way to burn calories while lifting our spirits. There is a strong relationship between stress and unhappiness and weight gain. Yoga is brilliant for weight loss because it not only works the body but it also works the spirit. Again we explore further options for reducing that troublesome belly with cycling moves and standing bow.
(LEVEL: Beginners) Sun salutations are highly beneficial for promoting circulation and weight loss and should be incorporated into any yoga routine which is being done to support weight loss. In this video we modify the sun salutation to have additional calorie burning benefits. Again we address the troublesome belly area with plank and side plank pose. Additionally we explore how breath work can be used to aid weight loss.
(LEVEL: Beginners) Rediscovering or embracing our innate love of movement is one of the greatest outcomes of embarking on a journey to transform your body. This practice is intended to mindfully create awareness to release the excess weight around our mid sections which compromises our lower back and joints). In this video we explore the sun salutation and ways to modify it to increase the ability to promote weight loss through yoga. The belly is a vulnerable area for most of us. Hopefully those of you embarking on this journey will take the time to supplement your fitness regime by reading up on all of the interesting research as to the benefits of eliminating certain foods. In this video we explore some abdominal work that will help to tone and bring awareness to the belly.
(Level: Super Beginner) Robotics is a form of street dance that became popular in the late 1960’s, with Michael Jackson bringing it more into mainstream culture from the underground dance scene. It involves movement with definite stops, called DIME STOPS. Robotic movement is the foundation to most other styles- popping, waving, cobra, snaking, tutting… once you have robotics down, you gain valuable skills that will aid you in any other street dance style. In this video, we will learn some basic robotic moves to practice that is appropriate for all levels and ages. You are encouraged to move at your own pace, and use these moves to become aware of your range of motion. The key to robotics is to find the balance between being in control of your movements without getting too relaxed or too tense. Keep the moves you do slow and controlled, and most of all have fun!
(All levels) Yin Yoga is a quiet practice where poses can be done independently or in a sequence which fits in really well to a writer’s practice. Known for their odd and long hours in a seated position incorporating a writer can often find themselves blocked physically and mentally. Sphinx and Seal are excellent poses as they stimulate the sacrum and allow the body’s energy to flow while the mind to rests. This pose is also good for anyone such as an accountant or designers whose work requires long periods of time by the computer. Practitioners are encouraged to use whatever props are necessary to allow them to surrender to these poses and free their minds while loosening joints and connective tissue.
(All levels) According to Chinese mythology the Dragon indicates good luck and strength. The practice of the Dragon allows the practitioner to address the challenges which physically manifest themselves in the hips thus placing the Practitioner in the unique position of simultaneously embodying the spirit of the Dragon and the spirit of the knight who is brave enough to face the dragon. It is not uncommon to have a strong emotional experience while holding a pose for extended periods of time thus contributing to cleansing both the body and the mind and facilitating a freer state of being. We then move into snail pose inviting tranquility through the release of the spine. Practitioners are encouraged to use whatever props are necessary to allow them to surrender to these poses and free their minds while loosening joints and connective tissue.
(Level: Super Beginner) The last video, we learned how to isolate either the head or arms in the robotic style; now, we will begin to use the feet. Again, do not worry what this looks like yet; the focus of this is to get the FEEL of it! The feet in robotics never lift off the floor; have an image of a toy robot that a child would play with that “shuffles” across the floor. There are many ways to use the feet, but in this video we will focus on the most natural way- robotic walking. A good way to start is to walk across the room normally; notice that when your right foot steps out, your left arm swings forward. Now, try to slide your right foot directly in front of you, and bring your left arm forward in whatever way feels natural to you. Make sure that for now the motions are coordinated- when your foot starts moving, your arm starts moving; when your foot stops, your arm stops. Practicing this for just 5 minutes a day will help bring it into your muscle memory.
(Level: Super Beginner) Robotics is the foundation of all styles related to popping. It is a great way for dancers and non-dancers to build better body awareness, mental acuity, and muscle control. The focus of this exercise is to isolate different parts of the body while leaving all other parts of the body motionless; a good picture to keep in mind is a painter using a paintbrush. In order to give a definitive mark, you should be very precise. Before you begin, it is advisable to stand on a yoga mat, or another surface that you will not be tempted to move your feet on.
When learning, focus on only a few body parts at first; in this video, we focus on the head and arms. Find a comfortable starting position (see the suggested one in video), and move one arm, until it naturally comes to a stop; with practice, you will become more in tune with when this natural stop is. When that arm is still again, move the next arm until the natural stop. Then, move the head, and so on. Try to be aware of which part you are moving, and which parts you are not. Do not worry what this looks like, focus on how it feels!
(Beginners & All levels) Here we are introduced the beginning of our practice. The pronunciation of AUM, Intention setting, the full yogic-breath and basic pranayama. It is essential to connect with one’s center and the ease of breath before starting movement. From here we move into specialized Sun Salutations. Sun Salutations connect us to the cosmic energy of warmth, longevity, openess and focus. Originally sun salutations (surya namaskar) were a series of poses that were intended to be prostrations to the sun. Drawing that ancient wisdom into our awareness we warm the body up, build strength, flexibility and also start to develop more of a relationship between the self and the cosmos.
(All Levels) Here we are introduced to some of the basic principles of Qi Gong. These techniques weave nicely into short routines and can even integrate into other yoga practices. Here we learn some highly effective warm ups, proper breathing and softer movements of the distribution of Chi in the body. These movements are foundational in many Qi gong forms. Cloud hands , rocking and swinging.
(Intermediate) It is important to ground oneself after activating such powerful energies. In this series we close the Kundalini Activation with grounding and re-distribution. We revisit some essential principles and explore some very powerful and helpful grounding asana and movements. This series, in an of itself is a very powerful practice. It is quite healing and integrates techniques from different traditions. Practicing these techniques alone can fit well into any other practice and is extremely beneficial.
(All Levels: Asana for pregnant women)
Fatigue during labor is often misinterpreted as Pain. In this practice, I will lead through a series of poses in which the psyche, nervous system and immune system have a chance to rest. Both soothing and regenerating, these poses bring balance to our demanding daily lives, allowing us to release tension at deep levels and experience an increased sense of well- being. These are meditative poses in which the body is at rest because it is supported. Props allow the posture (whether a forward-bend, backbend, twist, or inversion) to be held without strain for extended periods of time. An excellent series for those suffering from depression or anxiety.
In this practice, you will learn: Viparita Karani (Belly as Pond Pose) w/ bolster and blanket w/ and w/out Elevated Spine, Setu Bandha (Bridge Pose) w/ variations using bolsters and/or blocks, Supta Baddha Konasana (Queen’s Pose), Side-Lying Pose.
Naked Yoga School is a weekly online yoga instructional video series where you will be guided through nude asana sequences in the privacy of your own home.
The series was developed with unity in mind and with the aim for each participant to reconnect with themselves and others in an open way. Removing your clothes in your practice is a liberating experience but it can be unnerving at first. The teachers in the videos will guide you through the experience and help you cultivate security, strength, centeredness and wholeness. Nakedness is often viewed with shame and fear. This practice is geared toward removing this shame, fear and other limiting self perceptions and instead bring you closer to pride, respect, honor, openness and acceptance. Our instructors will guide you through the practice to help you gain confidence with your body. We are all born naked. It’s OK to be naked. There should be nothing to hide. Let’s do naked yoga and feel free!
(All Levels) The Chakra System directly correlates with the nervous system in the formation of physical, emotional and mental balance. Building a relationship with your Chakras means building a relationship with yourself. It is a never ending and rewarding journey. We will be using a variation of Sound, Breath, Movement, Asana and meditation in this series.
This video initiates the journey of the seven chakras. Its focus is on grounding, activating and clearing the whole energy system. It essential to get grounded in our physical bodies if we are to build a relationship with the more subtle energies that form our seven energy centers. Really connect with these movements and breathing should be full and complete.
(All Levels: Asana for pregnant women) Pushing through to the end-result = goal-oriented (just like w/ sex) neglects the extraordinary journey, the fullness of lessons we could learn along the way. Giving birth is a creative act, and like all creative acts it cannot be forced to conform to society’s unnatural time constraints. The insistence on pushing in labor is a reflection of our cultural attitude that force and haste are superior to trust and patience. Pushing can be dangerous to both the mother and the baby. When a woman is pushing she is holding her breath. Oxygen therefore, is not going to her uterus which makes contracting more difficult and painful. It is also not going to her baby. This can lead to a drop in the fetal heart rate and possible brain damage. Tearing of the perineum is more common for women who have pushed over a long period of time and studies show that pushing does not necessarily get a baby out faster anyway. Practicing labor positions with your partner ahead of time can help you learn to slow down, absorb the fullness of each pause, and BREATHE.
In this practice, you will learn: Lunge Release on wall; Lunge Release on chair; Standing Hang Release; Forward Bend Sacrum Press on Ball-medial and downward; Hands and Knees Lower Back Release; Chair Back Release; Bonding and Visualization in Upavista Konasana (Extended Straddle); Side-Lying Touch Relaxation Exercise.
(All Levels)
Location: Heart (center of the chest)
Color: Green or Pink
Sound: YAM
The heart chakra is considered to be the love center of our human energy system. Among others, love, heartbreak, grief, pain, and fear, are all emotions that are felt intensely within this chakra. Imbalances of the lungs, loneliness, disconnection and sadness can all be imbalances from this center. This center is the most important center for a healthy fullfilling life. This is where our soul is said to live. Our individual nature, BETWEEN heaven (upper chakras), and earth (Lower Chakras). Building strength and awareness, developing compassion and unconditional love, deep fulfillment are all connected to this chakra. May these excercises help you to develop an open flowing heart, and release all suffering.
(All Levels: Asana for pregnant women) Quickening refers to the moment of awareness when the mother knows she is pregnant. In this practice, we focus on becoming conscious of releasing the quadriceps and external rotators of the hips in order to strengthen them and build our endurance for labor. When we tone, energize, and rest the abdominal and pelvic floor muscles, we can use the quads and hip muscles more efficiently.
In this practice, you will learn: (Cat Cow Pose), (Cat Cow w/ Infinity Circle Hips), Lunges w/blocks, Kapotanasana (Pigeon Pose) w/ bolster and wall, Kapotanasana (Pigeon Pose) w/ bolster and chair, Ustrasana (Camel Pose) at wall, Quad Opener at wall.
(All Levels) Getting into an upside down position can help a breech, an oblique (diagonal lie), or posterior baby reposition themselves into the head-down orientation for birth. During a forward-leaning inversion, the uterus briefly hangs by the cervical ligaments; returning to an up-right position relaxes the ligaments. Babies that are not in a head-down anterior position OR malpositioning of the uterus often put pressure on pelvic nerves, causing pain in the back, groin, and legs. Notice wrist options. These asana also help release lower back and hips which, due to the additional weight of the pregnant belly, often experience discomfort. These asana also help build communication and clarity of intention between partners.
In this practice, you will learn: Sitting Back to Back Breathing, Upavista Konasana w/partner feet at sacrum, Partner Adho Mukha Svanasana (Downward Dog Pose) with belt-Pull Variation/Push Variation, Partner Pinchamayurasana preparation (Dolphin Pose) with belt-Pull Variation/Push Variation, Standing double squat: one up/one down; Double squat push/pull arms.
(All Levels: Asana for pregnant women)
As the pregnant belly grows bigger, internal organs are radically displaced: there is a lot less room for the stomach, intestines, bladder, lungs, etc. One way to adapt to this enormous internal re-positioning is by lengthening the side-bodies both through deep side stretches and learning how to breathe laterally.
In this practice, you will learn: Virasana (Hero Pose) w/ arm variations, Diagonal Table Top, Trikonasana (Triangle Pose) w/ blocks, Ardha Chandrasana (Half-Moon Pose), Trikonasana, Parsavakonsana (Side-Angle Extended Stretch), Gomukhasana (Cow Pose).
