three dog yoga: unleashed

learn to teach | teach to learn

April 15th, 2014 by threedog

threedog 5Learn With Us:
Upcoming California Power Yoga Trainings

california power yoga is part of the three dog yoga family. our teacher training program is passionate about growth, creativity and sharing. we believe in learning by doing, giving to receive and taking a stand for others. our vision is to share yoga with as many people as possible.

we are committed to training powerful, inspiring teachers. we offer comprehensive power vinyasa yoga training programs, including 200- and 500-hour teacher training, hands-on assisting training and innovative workshops for both teachers and students.

we believe that being of service is being of power. our programs offer the opportunity to teach and share yoga through community outreach classes and programs, making a positive and lasting impact on our planet.

enroll in one of our upcoming trainings today!

teaching inversions master class | 4.25

calling all power yoga teachers: join us on friday the 25th for some upside down fun!

we’ll cover the most common inversions in the power yoga practice: how to do them, how to teach them and how to scale them for any group of students.

we’re talking shoulder stand, headstand, handstand, forearm stand, chin stand and (of course) hips-on-a-block and legs-up-the-wall!

teaching inversions
friday, april 25 | 7-8:30 p.m.
1.5 CECs
$26 | sign up here


anatomy in action training | 5.3 and 5.4

in this ultimate yoga geekout weekend, students will explore and understand the skeletal, muscular and nervous system, as well as yoga-specific energetic anatomy systems, including koshas, nadis and chakras. students will learn how poses affect and are affected by anatomical principles.

no prerequisite needed. this course is required for 200-hour RYT certification, as well as for assisting classes at three dog yoga, but it’s also great for students who are looking for a deeper understanding of their physical practice.

anatomy in action
saturday, may 3: 1-6 p.m.
sunday, may 4: 10 a.m.-6 p.m.
$198 | sign up here



why DOES t-rex hate chaturanga?

April 8th, 2014 by threedog

t-rex-hates-chaturanga well, i’m pretty sure he hates everything. he’s pretty much a hater.

and clearly, his ultra short arms aren’t helping him press his hands firmly into his mat.

but it probably has more to do with his lack of core body integration…see that hinge in his hips? shouldn’t be there.

and since he can’t straighten his legs, or put his knees down, he’s stuck in that weird bent knee posture that doesn’t help anyone.

luckily, you’re not a T-Rex. ok, maybe you are, and if so, i congratulate you on your literacy skills. but if you’re not a T-Rex, our DOIN’ IT RIGHT workshop on april 27 will help you fine tune your chaturanga/low-push up/low plank to get you strong and stress free. (not to mention some sexy yoga arms.)

don’t worry, it’s not a 75-minute hold of chaturanga, but a fun and interactive workshop with demonstration, partner work and more! the workshop will be great for all levels…from beginners to teachers. hope to see you there!

DOIN’ IT RIGHT: CHATURANGA
sunday april 27 | 4-5:15 p.m.
sign up here.



FLOWER POWER for the Food Bank

April 1st, 2014 by threedog

flower-power-11forget april showers…we’ve got april FLOWER POWER.

we’re throwing five FLOWER POWER JAMS, featuring the sweet sounds of the 60s and 70s, at you throughout the month, set to the sweet sounds of the 60s and 70s. they could pop up in any FLOW or POWER classes…we’ll announce them on Facebook at least 24 hours out and when you show up and bring 2 non-perishable food items, we’ll donate $5 to the Redwood Empire Food Bank.

the Food Bank serves more than 78,000 hungry people in Sonoma County. come help us make a difference in our community!

there’s no extra charge to participate…all class passes will be honored…you’re welcome to make additional donations…every little bit helps the love grow!



changes effective april 1, 2014

March 31st, 2014 by threedog

Screen Shot 2014-03-31 at 2.23.59 PMFrom: Acme Yoga™
To: Three Dog Yoga Clients
Re: Changes Effective Immediately
April 1, 2014—Santa Rosa, CA

Namaste, Dear 3DY Clients:

We at Acme Yoga™ pride ourselves on making hostile takeovers less hostile. So, while it’s true that former owner Anna Guhin is no longer with 3DY (we hear she’s taken a job as Dave Matthew’s private instructor during a break from her new Cirque du Soleil flying trapeze gig), many things that you’ve come to love about the studio will remain the same.

But many will change.

Please review the below list of new policies and philosophies to better acquaint yourself with the Acme Yoga System®. We value your money and hope to keep collecting big huge buckets of the stuff well into the foreseeable future—or at least until we flip the joint.

Committed to Greeting the God Within You™,
Acme Yoga™


In the Studio

• Employee Theft. Due to insurance constraints, we are no longer able to offer two benches and eight hooks for you to use in storing your belongings. Neither can we guarantee their safety with the shifty folks we are glad to employ. Therefore, please keep all personal items with you on the mat. Of course, if your own insurance is excellent, you are always welcome to leave any valuables and late model car keys at the front desk.

• Cellphones. Your cellphone should be out and on at all times during your practice. We at Acme Yoga™ know that you don’t want to miss an important text, call, Facebook posting, or Tweet. We believe that watching videos, gifs, and Vines will greatly enhance your practice. Plus: Tinder!

*Please see our new Savasana rules regarding kitten videos, and always come to class wtih a cute new one to share.

• Mirrors. The Baptiste yoga method discourages studios from installing mirrors in the practice room, so we encourage you to bring your own. While a handheld mirror is great for spying on the folks behind you, a full-length free-standing mirror is recommended. Shatter-proof is good, but really, any shiny shard of glass will do.

• Attire. We keep our room at a constant 112° fahrenheit because the Acme Yoga™ tradition is grounded in your sweat—as well as in your blood and money. Effective immediately, all practitioners are required to wear Acme Yoga Rubber Suits® over their regular clothes. Our Rubber Suits® facilitate the flow of water from your body over your body to stay on your body…as we can no longer uphold the standards of cleanliness practiced by three dog yoga employees.


The Practice

At Acme Yoga™, we pride ourselves on utilizing the newest yoga techniques, not those ancient old yucky ones that have grown so stale over the centuries. Here are some tips to keep in mind while integrating the new Acme Yoga System® into your practice:

• Everyone else is better at yoga than you.

• Try not to avert your gaze from the most beautiful person in the room. Watch that person relentlessly, even if you yourself must occasionally topple to the floor. Their practice is far more important than your practice, and should be admired as such.

• If no one truly beautiful is present, make do as best you can by watching and comparing yourself unfavorably to the least ugly among you.

• When taking a pose, just go ahead and take it. Hold it. Don’t move! Don’t breathe! Grunt loudly to let your classmates know you are working hard.

• When your Acme Yoga Yogini Guide® tells you to lie down and take Wheel, what s/he really means is that you should enjoy a long draught of water, a towel wipe, and a garment adjustment. Your Guide is really only suggesting Wheel as a possibility, something you might consider down the road, not something that you should actually do next.

• Don’t forget not to breathe.

At Acme Yoga, we take pride in your practice—so you don’t have to™.



podcast: 40 DAYS – week 2/practice

March 30th, 2014 by threedog

podcast our 40 DAYS to PERSONAL REVOLUTION week 2 VITALITY practice!

this group was sharing so big, it cut into our practice time a bit…so we had to pack 60-minutes of awesome into just 40 minutes. this is a great one if you’re time crunched or just want to have a real, fun time on your mat!

recorded at three dog yoga, saturday, march 29.



podcast: 40 DAYS – week 2/meditation

March 30th, 2014 by threedog

podcast a five-minute meditation to create vitality in your body, mind and heart.

recorded at three dog yoga on march 29, 2014.



podcast: 40 DAYS – week 1/meditation

March 25th, 2014 by threedog

podcast a simple seven-minute meditation designed to help you get back to yourself.

recorded on 3.22 at the three dog yoga studio.



podcast: 40 DAYS – week 1/practice

March 25th, 2014 by threedog

podcast 40 DAYS TO PERSONAL REVOLUTION started on 3.21. as alwqys, the first week is about getting PRESENT. this 60-minute practice focuses on the five pillars of Baptiste Yoga (ujjaui, drishti, foundation, core, and heat) to get you present and accounted for!

podcast recorded on 3.22 at the three dog yoga studio in santa rosa, ca.



the back row yogi: winter flu edition

March 25th, 2014 by threedog

Screen Shot 2014-03-25 at 7.10.12 PM
Getting Back to the Mat
By Gretchen Giles


Sunday: I love going to a theater matinee on a Sunday afternoon. Even though I’m now in my 50s, I’m usually the youngest pup in the place, which perks me up considerably, and a 2pm start time makes it somewhat less certain that I’ll fall asleep. It’s the close, tiny seats that drug me. When I reviewed films, I could stay awake for upwards of 160 entire minutes in the evening, slouching around on armrests with my legs splayed. When I reviewed live theater at night, I’d regularly fall asleep in the early part of the second act, anaerobically imprisoned in the tiny chair. I once had an actor awaken me simply by staring at me with intense anger. Look at my old reviews: You’ll never see the last part of the play described.

So I am youthfully seated in a theater on a Sunday afternoon and all is well, except for the woman to my right, who is distinctly unwell. She coughs and sneezes for the full length of the play. I will her germs away. I use my hand to fan them. I consider staring at her in intense anger. I snuggle closer to Leon’s tiny chair.

Monday: Up and at ‘em for early morning practice. I’ve been coming each weekday for a while now and Mondays feel good. I have oomph from not practicing all weekend and strength from practicing five days a week. I love yoga!
Tuesday: 6:30am and jaysus, am I old for someone recently so young. I’d be old even if there were theatergoers available. My joints have mutinied. My knees hurt when I try to lift into Warrior One. My hips hurt when I bend over for Straddle Fold. My shoulders hate Updog. My arms can barely sustain the fierce arrogance of Warrior One.

Wednesday: 7am and why am I even here? Downward Dog hasn’t been this difficult since I began practicing at another studio, years ago. I was certain then that the teacher’s assertion that this was a “resting” pose was an error on her part. Or a lie. Or both—yes, an erroneous lie. I take Child’s Pose and pant. Wow, do my knees hurt.

Thursday: 7:25am and I’m lying in Savasana, my least favorite pose (that’s a whole other post). I have as much energy as a snake in the winter, but my mind is horribly alive. It announces “YOU SUCK” so loudly that I start up from my mat, certain that it was said aloud. I slink home and passionately complain to Leon, who mildly hands me a bottle of Ibuprofen and makes some tea. Leon is a hatefully calm man.

Friday: 2:37am and there’s a knife stuck in my throat! OK, maybe it’s just a sore throat. But: A sore throat gifted to me by the lady from the theater. A lady who treats herself to a theater performance in Berkeley might have traveled anywhere! She’s probably just back from Nairobi. I don’t have antigens for colds from Africa! She might be an archaeology professor at Cal who just unearthed a tomb and gave me some ancient germs that had been locked away for centuries. I don’t have antigens for ancient tomb germs! I sleep, I awaken, I glug tea and swallow pills, I stagger dramatically around the house trying to interest Leon in the fascinating malady that has afflicted me. He likes the tomb angle, but is otherwise unconcerned.

Five days pass. I work from bed. I sneeze, I cough, I complain, I begin to get better. Leon remains grossly, unfairly, healthy.

Wednesday: 6:30am and it’s like I’ve never practiced yoga before. Downward Dog is not, nor has it ever been, a “resting” pose, dear lying-liar former teacher. Chair Pose, Chaturanga? Come on—they’re like physical jokes dreamed up by some demon yogi. How could my legs ever have held my incredible, gravity-loving weight? I limp through the practice with almost no muscle memory and barely a mind to the most basic Sanskrit nouns. I hate yoga.

Thursday: 7am and I’m kind of a little tiny bit maybe remembering why I used to—way back last week—enjoy the practice. Because of the other people, for example. The other people who today nimbly leap and jump and spring through their practices like gazelles newly liberated from a cage. I suppress an unkind thought. I do love the other people. It’s just yoga I don’t like.

Friday: 7:30am and the JAM is over. I’m still alive, entirely swarmed by my own sweat, but alive. I even enjoyed the practice. Downward Dog is kind of restful, you know, if you choose to think of it that way. Chair Pose is really just a squat. Chaturanga can be cheated on. Warrior One only needs a good back leg. That Chair-to-Boat-and-Back-Again trick that Anna likes to throw into the JAM feels just as clumsy and impossible as ever, nothing new. It may be that I’m well. It occurs that I really do love yoga.

I rush home to tell Leon the good news. Take me to the theater, I’m young again! He smiles, kisses my sweaty forehead, and hands me some tea. He really is a wonderfully calm man.

-1Gretchen Giles is the editor of Made Local Magazine.



yogavibe: take action to get things moving.

March 20th, 2014 by threedog

welcome spring, welcome aries
by vanessa metcalf

Screen Shot 2014-03-21 at 9.00.01 AMWith the Sprig Equinox comes a fresh burst of energy and optimism.
I always enjoy the turn of the seasons because the change brings a new way to relate to ourselves and to our world. Not only do the weather and length of days change with the seasons, so too do our inner rhythms and experiences. With spring, we encounter the feeling of new growth, the promise of a new beginning. We see this outwardly in the new shoots, foliage, and flowers. We feel it inwardly as a stirring to start a new project, get organized and focused, clean our house and clutter (both physical and mental), or to spend more time outdoors and active.
The equinoxes and solstices are turning points—and thus opportunities to create anew. As with any important transition, there are old things we leave behind and fresh things we step into. Moving from winter to spring can be a particularly lovely transition because it brings hope and possibility as well as the energy and creativity to start new things. We shake off the heaviness of winter and start to feel our blood moving and mind activating. Our curiosity and vitality get lit up this time of year. Winter’s dullness starts to slough off and reveal the sharp edges and bright colors once again. The world feels more bright and alive. Consequently, so do we.
The Spring Equinox is also the first day of Aries. As the sun moves from dreamy, watery Pisces into fierce and fiery Aries, we shift into an atmosphere of asserting ourselves confidently and breaking new ground. Aries is active, passionate, willful, independent, and loves to initiate things. This is a great time for pioneering and strong leadership. Aries energy is great for birthing new ideas and projects, for getting inspired, and taking action to get things moving.
While Aries energy is about spark and new ideas, it does not necessarily include discipline and follow through. Aries is messy and wild, full of vitality. Luckily, Taurus comes right after Aries to fortify and develop our vision by actually getting the structures built and the routines in place to assure our success. Aries has the confidence and the “I can do anything” attitude to get our projects off the ground; Taurus works to ensure their longevity and impact.
One caution is to navigate this time with ease and not get too ahead of yourself. Spring’s awakened energy can feel really exciting and stimulating, but if we cross over into impulsiveness (classic Aries), we can end up in over our heads or totally off the map. This time of year, we can shoot out of the starting gates too fast and then trip on our own feet or burn through our energy too fast. This is not to say we should resist the powerful urge to grow and move, just that we can channel this energy into more mindful and intentional action in our lives.
Enjoy the sunshine, vitality, and inspiration of the season, but exercise care and perhaps a little restraint to ensure that you are serving your larger vision (and not running over anything in the process). Go out and use spring’s energy to set your sights high and take action to build something new. Start your projects and put energy and attention into the things that you want to grow and nurture this year!

staff06Vanessa Metcalf (MA, CPCC) has a private transformational coaching practice in Santa Rosa. Using her skills of intuitive counseling and connected listening, she guides people through the transitions in their lives (both big and small) with love, depth, and humor. She also enjoys teaching personal development skills, awareness practices, and the intuitive arts to local groups. Mostly she loves to connect with people and have genuine, inspiring conversations that leave everyone feeling acknowledged and uplifted…and excited to make their own unique splash in the world.