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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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Core Fire

It only takes ten minutes to activate your core fire, building strength and resilience into your practice! Recommended props: 1 strap.

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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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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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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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DIY Massage

Relieve tension in the back, shoulders, and glutes through a short self-massage sequence aided by a tennis ball. 

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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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Pranayama Reset

Learn a simple breath technique to calm your busy mind and cleanse negative thought patterns. Recommended props: block, bolster or meditation cushion.

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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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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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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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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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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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Say Yes to Your Breath

Enjoy this restorative flow practice as you learn how to manage your Prana. Say yes to deepening your breath and to discovering more space in your body, dissolving stress and tension in the process. Mona will lead you...

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Set Your Intention

Set your intention and practice sticking with it! The nature of the mind is to wander; many times we have hardly moved through one Sun Salutation and already we have lost our intention (Sankalpa). With reminders...

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Core Awakening

This quick class will challenge your core and your balance. Eagle crunches on the ground will prepare you for standing Eagle Pose. "Tree Side Plank" will set the stage for standing Tree Pose. Strengthen and stabilize in this...

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Power Up Monday Practice

Get the blood flowing in this quick class (less than 30 minutes!). Start your day with sun salutations and core work. This is the perfect way to wake up and set the tone for your day, especially on mornings when you need a...

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Vinyasa for Athletes: Prepare to Perform

In this 30-minute Vinyasa class, recover and prepare for your next athletic endeavor. This restorative sequence is designed to relieve muscle tension and sharpen mental focus for optimal performance off the mat. Take this...

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Yoga for Cyclists

In this specialty class for cyclists, you will take the "Yin/Yang approach," strengthening the upper body and releasing the lower body for optimal performance on the road. You will begin by building heat in the arms and core...

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Yoga for Swimmers

In this specialty class for swimmers, Mona Godfrey leads a sequence that will help to open and strengthen the upper body. You will also practice breathing techniques that will strengthen the lungs and...

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Runner’s Recovery

In this restorative sequence for runners, you will hold each pose before moving with mindful transitions. Mona invites you to use this "spacious" practice to find stillness – in the mind and the body. "We always have a...

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Yoga for Hikers

Summit the peak and then come to the mat for this moderately-paced recovery flow. Ideal as a post-hike practice, this sequence targets the calves, hamstrings, quads, hips, and lower back. Release tight muscles with...

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