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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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Foam Rolling for the Back and Shoulders

This quick foam rolling routine feels amazing after a yoga or pilates class, or whenever your back and shoulders are feeling tight! Recommended props: full length foam roller.

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Classical Surya Namaskar

Different than the sun salutations you may be used to, this ancient sequence awakens inner fire.

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Ecstatic Backbends

Energize the spine and the mind as you first open the body and then practice backbending safely, comfortably, ecstatically! 

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Chair Yoga Fundamentals

Practice standing poses and go deeper into hip openers with the support of a chair. Recommended props: chair, strap, two blocks.

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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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Establish Center

Tune into the central channel of your body to detach yourself from the distractions of modern life and feel the joy of pure presence. Recommended props: strap, 2 blocks.

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Quick Neck Release

Mona's simple techniques for releasing stress and tension in the neck and shoulders. Recommended props: 1 block, 1 strap.

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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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Unstick the Hips

Break down tension and release unresolved emotions that are stuck in tight hips in under ten minutes. 

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Heart Over Head

A mindful flow emphasizes moving into asana with the heart and soul rather than the mind and body. Props Suggested: 2 Blocks

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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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Create Space

Mona helps you create space in your practice and life by slowing down prana flow and focusing on the auspicious moments in between breath and movement.

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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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Right Versus Wrong Pain

Explore what Iyengar calls right pain, or uncomfortable sensation, in order to grow both physically and spiritually in your practice.

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Breaking Down Sun Salutation A

Start your morning off right with this breakdown, tutorial, and practice of Sun Salutation A, a traditional sequence designed to energize and sync up your mind, body, and breath.

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The Power of Presence

Enhance your resiliency, or ability to spring back from setbacks, through a movement and meditation practice meant to reset your fear-based responses to stress.

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Yoga for Healthy Wrists

A lot of yoga is done on the wrists, whether you are advanced yogi practicing handstand or you are simply holding a downward dog. This short sequence will both strengthen and open tight wrists to prevent injury....

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Mindfulness in Motion

Classic poses with long holds cultivate presence and awareness, allowing you to respond more positively to any stressful situation life may throw at you.Props Suggested: 2 Block, 1-2 Blankets

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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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Access Ardha Visvamitrasana

This flow class provides the building blocks to work your way into ardha visvamitrasana, a complex pose with many full body benefits. Perfect for an intermediate yogi looking to advance their practice.

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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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Broaden Your Handstand Horizons

Handstand practice feeling stuck? Learn Neesha’s favorite variations in this playful sequence and progress your practice through core strengthening.

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Access Your Power

This short, rajastic flow will build heat in your practice and progress your handstand through leg work, shoulder openers, and energizing handstand drills.

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