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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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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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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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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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Work Into Chinstand

Open your chest and shoulders, warm up your core, and use props to safely access chinstand. Perfect for an intermediate yogi looking to advance their practice.

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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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Yoga for Inner Wellbeing

This slow flow prepares the hips and spine for Nadi Shodhana breathwork. Finish with a sense of balance and inner wellbeing!

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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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Yoga for Strength

Access your body’s central channel, sushumna nadi, to invigorate your standing poses and cultivate heat, strength, and intense focus.

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Practice Peacock

Grace guides you into peacock, a challenging arm balance, through wrist and arm strengthening and the use of props. Perfect for an intermediate yogi looking to advance their practice.

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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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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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Spice up Your Sun Salutes

A variation on classic sun salutes, warm up your hips, shoulders, quadriceps, and spine, to prepare for the day or more advanced poses.

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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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Integrate Your Shoulders

Explore a different approach to handstand by accessing the shoulders. This class will help stabilize the shoulder muscles and joint while building core strength and extension through the spine.

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Set a Foundation for Handstand

Take your practice to the next level and learn to go upside down with Neesha in this introductory class designed train your shoulders, core, and lower body for handstand. This class is the first in The...

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Challenging Power Flow

Spiritually ground with pranayama (breath work) and build strength through a warming flow. Stay connected with your breath through movement to calm the mind and allowing the blood to receive the oxygen it needs.Props Needed:...

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The Granthis

Explore untying all three Granthis, or psycho-emotional knots, that represent themselves in different parts of our physical body. In this practice, you are invited to reflect on how you are reacting to the sensations that a...

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Reflect with Movement

The Rudra Granthi lives in the upper regions of the body and the chakra, or energy system, of the body. This Granthi, or knot, will be untied by deconstructing our opinions, beliefs, and prejudices. To recharge the crown...

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Think Before You Speak Meditation

Activate the throat chakra through the use of a hand mudra and chanting. Light, slow repetition to bring awareness to your words before your speak.

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Yoga Sculpt Muscle Refinement

In this class from the sculpt series, Bea focuses on using low-resistance weights to strengthen and build long, lean muscles.

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Kundalini for Self-Reliance

Self-reliance is increasingly important in this day and age when there are so many different external sources and experts claiming that they alone have the quick fix to help or save us. When we cultivate self-reliance, we...

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Sadhana for Women

A kriya set prescribed by Yogi Bhajan, specifically for women, this Kundalini class will serve you on all levels: mentally, physically, emotionally, and even morally. 

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