three dog yoga: unleashed

for every body and everybody

October 30th, 2014 by threedog

IMG_0888when three dog yoga opened in 2009, the very first classes we taught were held at Mark West Elementary school. these were for the students and the teachers. it was our way of building this community on a foundation of service and a commitment to doing well by doing good.

over the past five years, your support of our community has allowed us to bring yoga to places that wouldn’t normally get a chance to experience it, places like sonoma county juvenile justice center, local public and private elementary/middle/high schools, varenna assisted living, the boys and girls club of sonoma county, positive images of sonoma county, sonoma county veterans, the ywca of sonoma county, the living room, the cerebral palsy boost camp, santa rosa community health centers and more.

how does it work? sometimes community organizations call us with requests. and sometimes we identify a need that we can fill. but most of the time, one of our students sees a good fit for us in the community and things just come together to make it happen.

as part of our teacher training program, trainees are required to complete ten volunteer community classes for certification and many remain with their class after graduation.

here’s some of the groups we’re teaching now…

YWCA Safe House

the Safe House is Sonoma County’s safe haven for women and children fleeing domestic violence and has ongoing programs for families in transition. for the past three years, we have hosted Safe House residents, graduates and staff members at the studio each week for gentle classes focused on stress relief and relaxation. we also sponsor the Safe House through our 12 DAYS of YOGA challenge coming up in december.

Roseland University Prep
RUP is a small college preparatory high school located in the heart of the Roseland Community, opened in 2004 with the purpose of giving each student the opportunity to take college prep classes that would prepare them to attend a four-year university. the dedicated staff are committed to ensuring that students have a wide range of extracurricular experiences. we’ve been providing yoga classes to teach body awareness, breathing and stress relief since 2011, both at the school and at the studio. this year, we’re excited to offer classes during school hours as part of the curriculum.

Sonoma County Veterans
we began working with the Sonoma County Women Veterans group this year as part of our partnership
with Yoga Across America. classes soon expanded to include all veterans, their families and their caretakers. we teach weekly classes at the Veteran’s building, focused on supporting PTSD-recovery and reducing stress.

podcast: balancing power and ease

October 30th, 2014 by threedog

plenty of power, with a focus on opening up for ease. bring your mat and get ready to sweat, three dog style.

learn to teach. teach to learn.

October 28th, 2014 by threedog

Screen-Shot-2013-12-25-at-12.15.07-PMat three dog yoga, we are passionate about growth, creativity, and sharing. we believe in teaching to learn, serve, and create community.

our teacher training program was founded on these principles and offers a comprehensive 200-hour power yoga training program divided into two 100-hour trainings.

Level 1 focuses on asana sequencing and alignment, physical and energetic anatomy, and the foundations of teaching methodology. it is designed for anyone interested in furthering their personal yoga practice. trainees who complete the program will have all the tools necessary to begin teaching vinyasa yoga classes for all levels.

this training includes reading and writing assignments, unsupervised practice teaching, and 10 community teaching hours to provide yoga to those who might not otherwise be able to attend classes.

Level 1 will be held in February 2015 (schedule below). requirements for this program are a completed application and at least six months of consistent power vinyasa yoga practice.

Level 2
furthers trainees’ understanding of teaching methodology, yoga history and philosophy, and provides the opportunity to apprentice with an experienced certified teacher. this training focuses on practice teaching, skill development, and constructive feedback.

this training includes reading and writing assignments, unsupervised practice teaching, and 10 community teaching hours to provide yoga to those who might not otherwise be able to attend classes.

Level 2 will be held in July 2015 (dates TBD). requirements for this program are a certificate of completion for the Level 1 three dog yoga training, a completed application, 10 hours of teaching and one year of consistent power vinyasa yoga practice.

if you’re ready to get out of the box, step into your power, and color outside the lines, come play (and learn) with us!

2015 Level One Training Schedule

attendance at all training sessions is required for those seeking certification. make up sessions are available at our private training rates.

sunday, february 1 – 1-6 p.m.
monday, february 2 – 5:30-8:30 p.m.
wednesday, february 4 – 5:30-7 p.m.

week 2
friday, february 6 – 5:30-8:30 p.m.
saturday, february 7 -7:45 a.m.-4 p.m.
sunday, february 8 – 9:45 a.m.-4 p.m.
monday february 9 – 5:30-8:15 p.m.
wednesday, february 11 – 5:45-7 p.m.

week 3

friday, february 13 – 5:30-6:45 p.m.
saturday, february 14 – 7:45 a.m.-9:45 a.m.
sunday, february 15 – 10:00 a.m.- 1:30 p.m.
monday, february 16 – 5:30-8:30 p.m.
wednesday, february 18 – 5:30-7 p.m.

week 4
friday, february 20 – 5:30-8:30 p.m.
saturday, february 21 – 7:45 a.m.-4 p.m.
sunday, february 22 – 9:45 a.m.-4 p.m.
monday, february 23 – 5:30 p.m.-8:30 p.m.
wednesday, february 25 – 5:30 p.m.-7 p.m.

week 5

friday, february 27 – 5:30-6:45 p.m.
saturday, february 28 – 7:45-9:45 a.m.
sunday, february 29 – 10 a.m.-4 p.m.
monday, march 1 – 5:30-8:30 p.m.

2015 Level One Training Fees and Deadline

program fee of $1,500 covers all scheduled trainings, training manual, and exam fees.
payment plans are available for three dog yoga passholders.
applications are available by contacting anna[at] applications are due by 12.31.14.

2015 Level Two Training Fees and Deadline

program fee of $1,700 covers all scheduled trainings, training manual, and exam fees, as well as Yoga Alliance documentation and coaching. payment plans are available for three dog yoga passholders.
applications are available to all Level 1 graduates. applications are due by 6.1.15.

livin’ on the EDGE…

October 17th, 2014 by threedog

threedog 10up for a challenge?
join us sunday, october 26 for a three-hour power yoga party.

PLAY YOUR EDGE is an opportunity to learn all of the poses in our power yoga practice…we’ll take the time to break down our more intense poses into manageable progressions, so you’ll learn how to make your way in and out of each!

it’s also a great opportunity to build endurance, burn off the Halloween candy you’ve already got lying around and get a deeper stretch in those typically tight spots (shoulders, hips, hamstrings, we’re looking at y’all).

we’re moving the time to 1-4 p.m. so you can still get home in time for the game!

check out the pose list below for an idea of what we’ll get up to…it’s 100% doable, we’ll show you how!


sunday 10.26
sign up here!
plus, you can hang out afterward to learn about three dog’s 2015 Teacher Training program.

three dog yoga POWER sequence.
child’s pose
downward-facing dog
mountain pose

sun salutation a
sun salutation b
sun salutation b w/warrior 2 + reverse warrior

flipped dog
side plank (and variations)

crescent lunge
revolved crescent lunge
warrior 2
side angle warrior

twisting chair
forward fold (variation)

side crow
flying pigeon

tripod headstand
dancing monkeys

standing leg raise front > standing leg raise side >airplane/*warrior 3
half moon

crescent moon
revolved half moon
standing split
bird of paradise

standing bow/dancer
standing/flying pigeon

straddle variations
revolved triangle

half monkey(split)/full monkey(split)

half frog

half camel

reclining butterfly

scissor lifts
30/60 lifts
abdominal twists
full belly-twisting pose

low boat
upward facing boat
wide-legged boat

lunge variations

pigeon (reclined pigeon/seated pigeon/three-legged table)
double pigeon

frog/seated straddle

one-legged seated forward fold (janu sirsasana)
seated twist

seated forward fold (pachimottanasana)
inclined plank/tabletop

reclining hand-to-big toe

waterfall/hips on block

deafman’s pose

classical headstand

reclining twists
dead bug

podcast: greg’s birthday burnoff

October 14th, 2014 by threedog

podcast challenge your endurance and laugh a lot. 50 percent of y’all will love it, 50 percent will hate it. and 50 percent will love-hate it. and that’s how we do math around here.

FAMILY FUN DAY | Saturday 10.18

October 10th, 2014 by threedog

Screen Shot 2014-07-29 at 12.06.03 PMgot kids?

(or just know some kids you could borrow?)
bring ‘em all out next saturday from 1-2 p.m. for a fun family afternoon. we’ll start at 1 p.m. with a 30-minute family yoga class, then move onto crafts, cupcakes, bobbing for apples, and facepainting!

plus, we’ll have cider for the littles and beer for the big (over 21) kids.

you can sign up here or in the studio.

class is for ages 4 and up…no experience necessary.

see you next week!

october 18th 1-2 p.m.
sign up here.

autumn glow. get yours.

September 16th, 2014 by threedog

ready or not, autumn is right around the corner…in fact, it’s comin’ at you this weekend.

and we’re coming at you with a chance to get stretched out, rinsed out and blissed out. we call it GLOW, and it’s our slow, candlelit restorative class focused on giving your body (and mind) what you need as we head into a new season. as the light, temperature and routines change, our bodies make subtle shifts, too. the autumn GLOW class will feature deep breathing and chest opening, twists, gentle inversions and forward folds.

this is our most gentle class: there will be no down dog, no chaturanga, no standing poses and no boat! perfect for first timers, RENEW devotees and anyone ready for a chill way to float into autumn.

sunday, september 21
4:30-5:45 p.m.
sign up today online or at the desk!

ABC. easy as 1.2.3.

September 7th, 2014 by threedog

Screen Shot 2014-09-07 at 4.15.44 PMsimple as do re mi.

ok, by now you probably figure that:

a. the Jackson 5 are big around here
b. we believe yoga should be simple…and fun
c. we really don’t do anything around here without singing.

let’s get real, the answer is all of the above, but for the next three weeks, we’re putting the emphasis on answer B. yoga should be simple…not necessarily easy…and definitely fun!

our ABC’s mini-workshop series will take you through the basics of our most common postures and vinyasas (read: flow). you’ll learn where your hands go, where your feet go, how to use your core body, when to breathe and what all the Sanskrit words we throw at you mean. you’ll also get specialized attention for any modifications your body might need.

whether you’re new to yoga, just want to dial in your form or are interested in teaching one day, this is the series for you.

9/13 session 1: sun salutation A (our first warm-up series)
9/20 session 2: sun salutation B (our second warm-up series)
9/27 session 3: sun salutation B variation – warrior 2, reverse and side angle
sessions run from 9:20-9:50 each saturday morning.

sign up today!

DETOX: what the heck can i eat?

August 19th, 2014 by threedog

tomatoes we’re getting ready to head into the three days of fruit, green veggies and power foods, 72 hours that leaves even the most committed detoxer with the question “what can i eat?”

there’s a lot of really simple, really easy and really diverse ways to go. here are just a few:

- tomato, cucumber and avocado salad topped with lemon or lime juice.
- steamed green beans or snap peas with lemon or lime juice and pepper
- grilled bell peppers and tomatoes
- dino kale massaged with avocado and lemon juice
- guacamole (avocado, lime or lemon, pepper) with cucumber “chips”
- thin sliced or grated zuchinni “pasta” topped with crushed ripe tomatoes and basil
- grilled peaches, nectarines and plums
- julienned cucumbers, bell peppers and tomato wrapped in green leaf lettuce with avocado/guacamole

it’s so super simple, and the combinations are endless….go get wild with some of your own. and don’t forget, you can grab a Vega shake anytime. and drinking 100 ounces of water will take you a long way, too!

DETOX: resources.

August 8th, 2014 by threedog

laptopstickerhey there, DETOX faithful! below are some helpful, informative and fun (albeit random) links for those of you who wanna geek out a little more on your DETOX journey…

//why retraining your brain is the best detox strategy

//why so much h2o?

//places to get recipes and ideas: vega blog, oh she glows, jennifer’s kitchen, 101 cookbooks, veganinsanity. there’s tons more out there…send us your fave!

//and one more, for me. are coffee and tea really that bad for you? (answer will make you happy!)