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Foam Rolling for the Lower Body

This full lower body release uses self-massage techniques to release the glutes, quads, hamstrings, calves, and hip flexors. Foam rolling is an excellent compliment to your workout routine, yoga or Pilates...

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Pilates Core Fire

Use this quick core burn by itself, after a yoga class or before a run or hike for a full body workout. Recommended props: strap.

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Happy Healthy Back

Keep your back happy, healthy and strong by opening the front of the body, strengthening the back of the body, and releasing tension in the legs. Recommended props: block, 2 straps.

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California Beach Flow

Transport yourself to the California coast as guest teacher Kait Vanhoff leads you through a simple vinyasa sequence that will awaken all areas of the body. 

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Teen Attunement

This kundalini yoga sequence is designed specifically with teenagers in mind. Simple techniques help with focus and stress management. Recommended props: bolster.

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Surrender to Peace

A guided relaxation to help you unwind, breathe, and connect deeply to peace. Recommended props: blanket, strap.

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Gentle Chair Yoga for Stiff Spines

Learn how to use a chair to support you in simple postures and breath work that promote health and youth in the spine. Perfect for beginners, seniors, or those with injuries or limitations. Recommended props: chair.

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Yoga Nidra Journey

Go on a journey into the core of your being and feel complete physical, mental, and emotional relaxation. Recommended props: blanket or bolster.

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Yoga for PTSD

This kundalini sequence, designed to treat post traumatic stress disorder or PTSD, will teach you meditation and breathing techniques that actually alter the brain state and rewire stress patterns. Recommended props: bolster...

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Yoga Nidra Meditative Visualization

Use visualization to drop into a state of yogic sleep, allowing yourself to relax, rejuvenate, and connect to your deepest intuition. Recommended props: blanket or bolster.

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Say Goodbye to Travel Belly

Travel got your gut feeling out of whack? Use mindful breath and movement to bring your system into balance.

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Bounce Back

A mindful yoga practice can help us build resiliency in our lives, allowing us to bounce back from stressful situations and return to peace. Recommended props: strap, block.  

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Breaking Down Sun Salutation B

Start your morning off right with this breakdown, tutorial, and practice of Sun Salutation B, a traditional sequence designed to energize and sync up your mind, body, and breath. No props needed.

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Yoga for ADHD

This kundalini mantra, breath and meditation practice eases symptoms of attention deficit and hyperactivity disorder and improves focus.

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Ditch the Jet Lag

Effects of jet lag or general low energy got you feeling down? Energize the body to feel more awake and alert.

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Post Flight Yoga

Travel leaving you feeling stiff and disconnected? Use Mona's short sequence to release tension after a long flight or journey.

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Drop Stress During Travel

Travel can leave you feeling ungrounded and off center. Use Mona's short sequence to drop the stress and drop in. 

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Improve Your Utthita Hasta Padangusthasana

Begin with floor work to open the hamstrings and hips and work up to balance using Grace’s alignment tips and the help of props.

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Yoga for Chronic Fatigue Syndrome

Kundalini Yoga techniques and meditations to alleviate sleep disturbance, musculoskeletal pain, and other CFS symptoms.

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Floss the Shoulders

Develop shoulder stability and mobility with Grace’s short “shoulder flossing” sequence, designed to open the upper body after sitting at a desk all day or to prepare you for more advanced asana.

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Explore Headstand

Explore new variations of the king of asanas in Grace’s fun, energizing flow. Perfect for an intermediate yogi looking to advance their practice.Suggested Props: Two Blocks

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Yoga for General Anxiety Disorder

Practice a seven-part protocol to alleviate general anxiety disorder. Learn meditation, mantra, and breathing techniques to quiet, regulate and still a busy, anxious, or nervous mind.

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Open Your Heart with Strength

Lengthen and strengthen tight and weak pectoral muscles through a short series of heart openers and exercises to firm the upper back.

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Handstand Partner Practice

Test your readiness for handstand with the help of a friend! Grab your partner and follow along to Neesha’s cues for proper alignment and skillful assists.

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