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The Four Purifications Pranayama Practice

Once you are comfortable practicing each of the four purification breaths on their own, practice them together to purify the mind and body, restoring a sense of focus and calm. Adi will lead you through each purification...

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Ashwini Mudra: The Fourth Purification Breath

The final purification breath in a series of four, Ashwini Mudra or "horse seal" purifies and strengthens the pelvic region of the body. Do not practice if you have high blood pressure or active hemorrhoids. Recommended...

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Agni Sara: The Third Purification Breath

The third purification breath in a series of four, Agni Sara or "fire wash" breath helps purify the abdominal region of the body, strengthens the lungs and digestive tract, and can help with menstrual pain. Do not practice...

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Kapalbhati: The Second Purification Breath

The second purification breath in a series of four, Kapalbhati or "skull-shining" breath purifies the mind. This breath also strengthens the lungs and brings about an overall sense of mental clarity. Do not practice if you...

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Nadi Shodhana: The First Purification Breath

The first purification breath in a series of four, Nadi Shodhana or "nerve-cleansing" breath is an alternate nostril breathing technique. This breath is balancing to the body and mind and can both reduce anxiety and prevent...

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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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Mini Flow

Want a full body practice but don’t have time for a full hour?This playful flow will gently open your legs, hips and shoulders and is a perfect wind-down at the end of a busy day.

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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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5 Minute Meditation for Teens

This meditation is the perfect thing to do when you don't know what to do! It can be tempting to check out and reach for a device when you're feeling overwhelmed, but meditation will actually ease stress and is a great tool...

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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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Soul Sync Meditation

This calming five- stage meditation uses breath, vibration, and mantra to strengthen your mind, body, soul connection.

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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 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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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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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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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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Kundalini Yoga for Insomnia

Use four Kundalini Yoga techniques to induce a better, more restful sleep.

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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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Yoga for Chronic Fatigue Syndrome

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

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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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