You'll also get the opportunity to center and relax...important moves for coming back even stronger next time.

All around good for the body and the mind.

Key postures include side angle pose, half moon, twisting triangle, diagonal splits, and seated twists.

Not sure about that? Press play and do your own research!

You'll find just the essentials in this one...you'll move, align with your breath, and have those few precious moments to yourself. 

Curious? Let's play!

This practice takes you through all the major series of a well-rounded yoga session to set your body and mind at ease no matter what your day (or night) brings.

take a tour through an abbreviated edition of the three dog methodology...and get an invigorating practice that finishes with a deeply calming relaxation.

You'll breathe better and feel better, quick!

just go all in...mind, body, breath, heart. 

you got this.

yoga practice can help: especially when it focuses on twists, inversions, and strong vinyasa to get your circulation going. 

makes a great addition to a neti pot or nasal cleanse routine!

here, we use gentle inversions and floor stretches to get energy flowing in your body, while your mind takes a rest. then we keep that relaxed mental state and move into a practice that challenges your body...and your assumptions.

it's good for the body, it's good for the mind. give it a go and let us know what you think! 

expect gentle inversions, lots of spinal care, twists, side bends, and steady flow.

you'll get a great workout in, and focus on remaining calm and at ease in the face of challenge. keep this one around.

you don't have to trust us, just press play.

join us online for Zoom classes or at 1617 Terrace Way in Santa Rosa for in-studio sessions. learn more at www.threedogyoga.com.

rinse and repeat.

enjoy!

no worries, we haven't gone all woo-woo...uh, basically because we started at woo-woo. but we digress.

this is a spinal-focused flow with special attention paid to the effects of practice on the energetic body. 

you can think of it as chakras (it's fun) or as your nervous system (that's definitely a real thing). either way, you'll feel clear, grounded, and calm ... and your spine will thank you.

(of course, if your spine actually starts talking to you, you'll know you've gone way past woo-woo. and we want to hear about it!)

bonus...we build skills of getting up and down off the floor with no hands!

join us for this one any time you want a strong practice that will leave you feeling energized and accomplished.

we work them into a fairly straightforward flow series to strengthen the outer hip muscles needed for healthy knees, hips, and low back muscles.

enjoy and repeat!

this is the spoken audio from our JAM 30 class...feel free to put on the playlist of your choice and get at it!

key practices include: floor hip openers, lots of vinyasa, and a mellow cool down series.

this one takes all the major parts of a vinyasa practice (strength, flexibility, and balance postures) and routes them through sun A and B.

you'll get moving and stay moving..and then take it to the floor for a brief rest before moving out into your day with a clear mind and limber body.

this practice will encourage you to get still, pay attention to the present moment, and go where your body leads you.

plus, you'll get hamstring, hip, and shoulder opening as well as balance and meditative flow. 

we get moving, stay moving, and then stretch/strengthen the hips and hamstrings with relaxing floor postures.

seriously, remembering to enjoy the moments you have is a practice...life moves pretty fast and frantic sometimes. here's your opportunity to slow down and be in the moment.

this practice will help you get into the enjoyment mindset...and you'll feel good all over when you're done!

there's not a lot of instruction...just moving your body in a steady flow, then stretching out at the end of class. 

if you're looking for a simple + strong moving meditation...this is it. enjoy!

this is an all-around vinyasa class that pays special attention to the way we move -- and stabilize -- the spine.

keep it around for when you want a little fine tuning.

do. this. one.

breath + body. that's all you need for the next 30 minutes...you can lose the extra, and tap into what's real. you're here now. a living, breathing being. 

and you're enough.

key practices include: meditation, floor mobilizers, seated mobilizers, lunge salutations, warriors, backbends, weird hip mobility, and pigeon.

in grown up yoga, Tree Pose looks real different...it's often the pose we use to judge our balance talent (or perceived lack there of).

there's actually a lot more to it...and it gets more fun the nerdier you get. 

dig in, geek out, have fun...and probably be sore the next day.

short, sweet (sorta), and pretty darn serene. enjoy!

we sweat a few of the details to engage our brains in a productive conversation with our bodies...keep this one in your rotation and watch yourself get stronger, more flexible, and more focused.

key practices include: abdominal conditioning. salutations, warrior stances, 

in this session, enjoy some of the more traditional floor series postures, and a few unusual suspects...when you're done, you'll hav gotten a full body vinyasa session in with no pressure on your wrists, elbows, shoulders, or hands.

this eight-minute bodyscan will get you present, clear, and ready to chill...or carpe diem.

we love twists, but sometimes you just don't need them ... when you're doing yoga for two, nursing a back injury, or after that really great burrito you had for lunch.

this practice does feature spinal and hip mobility in a big way, though, so you'll feel real good after moving your asana.

key practices include: strongly-held down dog, lunge salutations, sun a's, warrior activations, ab series, and reclined stretches.

key practices include: spine + hip mobility, hands-free stepping up and down, warriors, standing balance, prone backbends, and reclined stretching.

key practices include: neck and shoulder openers, cat/cow, lunges, sun salutations, warrior 2 series and alignment checks, eagle, tree, sphinx, locust, and pigeon.

enjoy!

give this one a whirl and see what a difference it makes when you're really ON.

no dogs, no planks, just vinyasa flow with a core strength and full-body flexibility focus.

you'll be getting these in your feed on saturdays. hope you (and your shoulders, wrists, and hands) enjoy!

that means slowing down, paying attention and getting fully into each asana body, mind, and heart.  

we could all use a little coaching on that, so we cooked up this little flow for you.

key practices include: reclined leg stretches -- both passive and active, seated shoulder work, kneeling hip release, salutations, warriors, and reclined twists.

key practices include: variations on forward folds, diagonal dog, sun a's, reverse warrior, and side angle.

key practices include: hips on a block, manual stretching, paying attention to foot placement and action, solid flow series, grounding backbends, and seated folds.

we take on 18 sun salutations, then spend some time dialing in warriors 1 and 2 ... then take it to the floor for simple backbends, hip openers, and twists.

it's not easy, but it's gentle. 

except for some questionable language. sorry, mom.

key practices: twists, sidebands, hip mobility.

simple, quick, and effective.

key practices include: a lot of salutations. and feeling really good after.

plus, if you've got a tennis backhand, a golf swing, yard work, or grocery hauling in your life, having a good twisting practice will go a long way toward making you more efficient at all the things.

key practices: standing half-lift twists, crescent twists, bow pulls, seated straddle side bends.

this episode features 27 salutations separated into groups of 9, with breaks in between to explore postures that aren't usually on the menu.

key practices include: salutations, duh. flipped dog, side plank, upright lunge, crow, nerdy half-moon.

you'll get all of those here.

key practices: neck and shoulder release, deconstructed salutations, re-constructed salutations, lunges, standing leg raises, backbends, downward facing savasana, floor stretching, and real Savasana.

but yeah, those hip openers get a little weird

key practices include: cat/cow, lunges, pyramids, twists, salutations, tree pose, shoulder openers, tree, and bridge postures.

key practices include: hips on a block, hands-free vinyasa for about 30 minutes, steadily flowing salutations, and floor stretching.

there are a few vinyasa series in this one, but we warm up to it...and give alternatives for the traditional chaturanga/updog.

key practices include: core strengthening, spinal mobility, vinyasa, airplane (think locust in the air), and a finishing backbend of your choice. 

we really dial into the rhythm of vinyasa…by, you guessed it, focusing on the breath. and of course, due to caffeine consumption on the teacher’s part, there are some side trips into prog rock, snakes, and contortionism…

key practices include: hip openers, salutations, extended balance sequence, backbends, and revolving deer pose.

key practices include: twists, sidebands, gentle salutations and lunges, eagle variations, kneeling hip openers, reclined back bends, and physiological sighs. 

this month, the flow will be focused, balances will be simple and long-held, and restorative postures are being served for dessert.

enjoy!

key practices: vinyasa through all the basic postures and ranges of motion, with a choose-your-own finishing backbend, and relaxation. 

key practices: a solid pre-flow stretch session, moderately paced flow, mobility work, and a long, relaxing floor series before Savasana.

key practices include: plank, down dog, half lift, sun a, crescent lunge, warrior 2, eagle, pyramid, and bridge/wheel.

pardon the references to the limbo + barbed wire.

key practices include: gliding flow, lunges, step-over side plank, squats, 90/90 flow, twists, side bends, neck releases, you get the idea.

and, of course, this is a not-so-traditional take on the pose. 

not just to be contrarian...although, we do like that around here...but to allow more bodies to experience the benefits of the pose.

the traditional structure may be great for you...if so, keep it. but if you've never been a fan of the pose because it feels awkward, hurts your low back, or doesn't seem to do much, this ones for you!

key practices: lots of twisting and spinal alignment cues.

enjoy, y'all!

key practices: sun A, squat salutations, lunge salutations, pigeon salutations....you get the idea.

a very happy Thanksgiving to our U.S. Benders...

we're grateful for every body who gets on the mat with us near and far...thank you for being part of this crazy little thing called yoga.

not because you gotta burn it off...you don't. 

it just feels good to pair those things with moving, breathing, and (potentially) breaking a sweat.

key practices include: triple backbend sun A, bow pull lunge salutations, backbend pigeon, and seated straddle flow.

key practices include: guided Savasana, hip mobilizers, neck and shoulder openers, twists, forward folds galore, and seated side bends.

key practices include: hip openers, twists, side bends, prone backbends, and shoulder openers.

as 21st century humans, we spend so much time upright and facing straight ahead, whether we're sitting at a desk, driving a car, making dinner, running, hiking, cycling, or horseback riding.

that's where yoga can help...taking us through unusual ranges of motion that get circulation and hydration going all over. try it...you might like it!

key practices: hips on a block, ab series, seated and kneeling spinal mobility, sun a, crescent sun b, twisting and side bending salutations, relaxation.

a really great way to wake up any time of day…as long as you’re ok with the yoga truth that whenver the yoga teacher says “one more” they mean “one more on each side” … 

key practices include: down dog, ragdoll squats, sun A, lunge salutations, twisting balance flow, eagle, standing galavasana, dancer, tree, and sphinx. oh, and Savasana.

key practices include: hips on block, low back stretches, seated folds, sun salutations, warrior flow, and low lunge/straddle stretches.

key practices include: lunge salutations and shoulder opening series, sun a's, hands behind head variations on a lot of stuff. pigeons, balance postures, and backbends.

keep it around, it'll take care of you.

key practices: floor stretches, salutations, lunge variations, balance, pigeon, and janu sirsasana variations.

key practices include: spinal mobilizers, salutations, balance, backbends, and floor stretches.

key practices include: sun a, crescent sun b variations, eagle, dancer, triangle, half moon, and seated cross-legged series.

1. drink your water.

2. breathe deeply.

3. move.

if you've got a water bottle, we've got the rest covered.

key practices include: spinal mobility, salutations of all kinds, warrior 2 and triangle series, flowing backbends, light abs, and floor stretches.

key practices include: lunges with rotation, salutations, revolved side plank, standing ankle to knee, camel, deer, table, and floor stretching.

key practices include: refining your plank, sun salutations, triangle series, step-over side planks, backbends, abs, floor stretches.

props needed: a yoga belt/strap or something like it.

key practices include: floor stretching, down dog stretches, salutations, warrior postures, strengthening backbends, and floor stretching.

key practices include: hips on a block, floor stretches, seated mobilizers, salutations, backbends, hamstring lengtheners, and twists.

key practices include: floor abdominal work, lunge mobilizers, salutations, warriors, seated side bends, and backbends.

with sage advice like that, you know this one will get you where you want to go.

key practices include: reclined openers, cat cow variations, lunges and shoulder opening, salutations of all sorts, one long backbend, and Savasana.

skeptical? give it a go. you'll know in less than ten minutes.

key practices: moving with breath through some key openers, lunge salutations and sun salutations, balance challenge, backbends, abs, pigeon, and a lot of mental clearing practice.

key practices include: savanna start, core strengthening, salutations, balance practice, focused rest, and floor stretches.

key practices include: spinal mobilization, squats, lunges, salutations, twists, side bends, balance poses, standing postures, backbends, and seated folds. and of course, Savasana.

key practices: spinal mobilization, salutations, twisting chair, balance postures, abs, and floor stretches.

key practices include: salutations, eagle, dancer, standing ankle to knee, tree pose, and Savasana to round things out.

yes, really.

p.s. always drink Champagne from a white wine glass.

key practices include: lots of salutations, flipped dog, side plank, twists, sidebands, backbends, and Savasasana

key practices include: all kinds of salutations, one big back bend, and Savasana.

key postures include: child's pose and gentle opening series, salutations and low lunges, crescent salutations and twisting salutations, floor postures and relaxation.

key practices include: floor abdominals, hands-and-knees mobilizers, and a focus on breath-paced flow.

key practices include: ujjayi breathing, spinal mobilizers, strong flow, twists, standing balance, and floor stretches.

key practices include: salutations of alllllllll kinds

everything.

key practices include: refining your plank, sun salutations, triangle series, step-over side planks, backbends, abs, floor stretches.

and...it's an intensely pleasurable experience where time seems to stand still and fly at the same time.

key practices include: traditional salutations, crescent salutations, warrior two practice, bird dog, half moon/airplane flow, backbends, and hip mobilizers.

there's a secret: breathe well.

save this episode to practice regularly.

key practices include: seated pranayama (breathing practice), cat cow flow, five-breath postures, and about 30 minutes of strong vinyasa, followed by backbends and deep relaxation.

key practices: floor stretching, slow vinyasa, centering balance poses, deep breathing

key practices include: lunges, squats, sun salutations, warriors, standing ankle-to-knee, camel, floor twists, janu sirsasana, table, happy baby.

key practices in this one include: a good long series of sun A, squat salutations, lunge salutations, warrior flow, and flowing bridge work. then, Savasana.

key practices include: seated folds, twists, and spinal mobility work; sun A; sun B with crescent, lunge salutations, twisting chair, bridge, wheel, seated pigeons, and table.

key practices include: sun saluation a and sun a upgraded, lunge salutations, sun B + warrior 2 flow, flipped dog + side plank, eagle and dancer, bridge, wheel, abs, and floor stretches.

this one. keep this one on speed dial.

key practices include: more than 30 minutes of steady vinyasa flow, followed by backbends, abs, and floor stretches.

and it can also help you get stronger in your back body, abdominals, and core. plus, better posture and increased receptivity to the world around you.

key practices include: listening. elongated down dogs and planks. locust. bridge, twists and hip openers.

key practices include: twisting dog, salutations, backbends, squats, and lunges.

key practices here include: focused breathing, down dog twists, locusts, bridge, wheel, the abdominal series, and pigeon.

you can think of it as getting your mind and your body in the same place, working toward a common goal...it a focusing, clearing practice to smooth out any rough edges and calm the anxieties of everyday life.

key practices include: smooth, steady breath; gentle spinal movement, steady salutations and standing flows, calming floor postures.

keep this one handy...it's got a bunch of tension relieving moves to help you get relaxed and ready for bed.

key practices include: facial relaxation, shoulder and neck openers, gentle twists and hip openers...and staying on your back the whole time.

this practice focuses on developing a steady rhythmic experience that allows you to wake up your senses and calm your nervous system.

key practices include: rolling on the floor, rhythmic shoulder openers, vibration training, sun and and lunge salutations, twists, core work and floor stretches. 

key practices include: elevated down dog, salutations, side angle/reverse warrior, eagle, optional dolphin, floor twists, and hips on a block.

key postures include: drunken deer, seated folds and twists, elevated down dog, lunges, half monkey god, presencing salutations, optional dolphin, deep Savasana. 

ones that work.

press play and see for yourself.

key practices include: supine hip mobilizers and twists, neck stretching, sun a, crescent salutation, twisting crescent salutations, kneeling chopasana/half moon, seated twists and hip openers, bridge, drunken deer, and restorative hip openers.

key practices include: restorative breathing and somatic meditation,  rocking, seated shoulder and chest openers, sun salutations, lunge salutations, warrior flow, standing twists, and brow chakra massage.

key practices include: elevated down dog, lunges, side angle/reverse warrior, eagle, optional dolphin, floor twists, and hips on a block.

sounds good, right? press play now.

key practices include: floor hip openers and twists, seated shoulder and low back openers, vibration/hopping, salutations, standing and seated twists, abs, and hip opening.

when you take the time and thoughtfulness to move yourself through a yoga practice, you get in touch with the feelings of being alive and well. and when you get all the other mental stuff out of the way, you leave yourself open to being really thankful to be here.

key practices include: neck and shoulder openers, thoughtful salutations, balance, backbends, and rhythmic twists/hip openers.

key practices include: strong flow and standing postures, balance, backbends, and hip openers.

key practices: steady flow, flowing balance, triangle flow, flowing backbends, and floor twists.

key practices include: refining your head alignment, drishti, and transitions to avoid undue neck stress. within the context of a complete flow class.

key postures: salutations, lunges, standing stretches, and floor twists.

key postures include: hips on block, wild deer flow, hip openers, flowing balance, and a guided Savasana.

key practices include: spinal flexion/extension/rotation/lateral extension, sun salutations, lunges, warriors, eagle, dancer, tree, bridge, wheel, abs, seated folds + twists, banana pose, and Savasana.

key poses include: flowing tree, camel, and straddle...fun and challenging and sure to get you out of your head.

practicing Savasana daily reminds us to live fully...right. now. 

and, of course, taking care of your mind and body with the other postures of a regular yoga practice helps. learning to really live IN your body is a gift you can give yourself anytime anywhere. we hope you'll join us for a little of that!

practices include: hips on a block, floor stretches, somatic awareness exercises, salutations, twists, and of course, Savasana.

this class focuses on building a solid foundation for each pose by noticing how we place our hands, feet, hips, ribcage, and head when constructing the base of a posture. it's a simple and effective way to ground yourself in the moment and make the most of what you got.

key postures include: planks, down dogs, kneeling side planks, eagle, airplane, half moon, straddle lunges, happy baby, and floor twists. also, Savasana...as your daily memento mori.

key practices include: spinal mobility, salutations, lunges, twists, balance postures and floor stretching.

there's more than one way to do just about anything...despite what our need for control may say.

if you're ready to shift your perspective on anything in this life, try starting here. 

key practices include: the usual salutations, lunges, etc practiced in new ways, new takes on half moon, counterintuitive twisting, etc.

key practices include: pranayama, simple salutations, straddle series, and all-the-ranges-of motion hip openers.

practices include: salutations, tree pose, standing straddle series, seated cross-legged folds.

not as in taking the easy way out, just making things easier on ourselves by staying in our sensory perceptions and experiences instead of our critical and impatient minds.

key practices include: breathing practice, spinal movement, salutations + warrior flows, bird dog, side plank, eagle, dancer, tree, straddle lunges, backbends, straddle fold and relaxation.

this practice will let you in on the secrets to feeling good all over.

key practices include: spinal flexion/extension/rotation/lateral extension, sun salutations, lunges, warriors, eagle, dancer, tree, bridge, wheel, abs, banana pose, and Savasana.

try it.

key practices include: some really weird floor hip openers, simple salutations, standing twists, backbends, and floor twists.

key practices: all kinds of salutations, get-down/get-ups, floor twists, and lymphatic massage.

practices include: box breathing, reclined hip, shoulder, and side body opening, dynamic lunges, eagle, dancer, tree, and half moon.

there's also movement and stillness. we need both. and this class explores 'em in depth. grab a mat and get yourself in balance.

key practices include: sun salutations, one-with-everything salutations, warrior flows, samasthithi and tree, seated straddle fold, a penultimate backbend, and Savasana.

but they're not easy. this practice gives you a step-by-step guide to twisting more effectively...and leaves you feeling light all over.

this flow isn't quite the same thing, but it's close.

key practices include: spinal mobility, salutations, strong hold warriors and balance series, hips on a block, and relaxation.

key practices include: a ton of spinal mobility stuff, lunge salutations, warrior flow, tree, camel, and deep lunge/half monkey.

other postures include: cat/cow, deep lunges, standing flow, deep squat, triangle, and floor stretches.

key practices include: sun a's + b's, low squat salutations, warriors and standing twists, eagle/dancer/tree, table, bridge, wheel, and your choice of inversion.

put it in regular rotation and you will get stronger, more flexible, and better at handling life's proverbial ups and downs.

key practices include: lots of salutations, balance, camel, pigeons, straddle, and Savasana.

key practices include: deep lunges and squats, the Freddy Mercury twist, reverse warrior, half camel, standing split, and seated twists, side bends and folds.

featured postures include: ab series, floor twists, seated twists + side bends, down dog twists, cobra twists, salutations, twisting tree, three-legged table, and banana pose.

postures include: reclined hip and shoulder mobilizers, seated twists and side bends, bridge, and reclined twists.

key postures include: lunges, crescent twist, warrior 2, side angle, eagle, straddle, horse's stance, camel, and bridge/wheel.

sometimes you'll think: this teacher's a b...

good.

yoga won't always agree with you. it will challenge you, make you better at dealing with stress, give you a more mobile and capable body. and it will teach you to smooth out the rough spots in your attitude to get what you really want.

some practices will teach you that anger, frustration, complaining, judging, bargaining, and denial don't help. and that breathing, equanimity, and rolling with the punches does.

this is one of those practices.

postures include: dynamic lunge and squat patterns, mindful salutations, balance challenge, triangle, and eventually Savasana.

this one features: supine mobilizers, lunges, squats, twists, hamstring stretches, and hips on a block.

enjoy!

this practice encourages you to check in with yourself: your feelings, your thoughts. your alignment, your attitude...and your higher consciousness.

postures practiced include: chaturanga, half lift, hip mobilizers, and choose your own balance...along with strong flow and focused pranayama.

postures featured include: twisting down dog, one-armed cobra, sun a's and lunge salutations, twisting tree, three-legged table, and banana.

featured practices include: sun a's, lunge salutation, sun b's, warrior flow, balance challenge, folds, backbends, and strong twists. 

key focal points include: floor mobility work, lunges, pigeon, pyramid, balance postures, yoga get-ups, camel, and hips on a block.

no ball? no problem, we'll talk you through how to use your thumbs instead (it'll be a nice break from using them to text and swipe).

but that doesn't mean it's easy! there's enough here to engage body and mind, to keep you grounded, centered, and clear.

you'll find out why tomorrow.

this one will have you focusing in on perfecting your plank set up, moving mindfully through your flow, and getting mobile in all the right spots.

you'll step off your mat feeling grounded, centered, and ready for whatever the day throws at you.

yep. 

this one starts easy on the floor, moves through some simple flows, and finishes with some feel-good stretches.

keep it around for warm ups, cool downs, and days you could use a little stress relief.e

oh, and...lie on the floor and listen to The Byrds.

and honestly, being a little extra mindful every day doesn't hurt!

this session will go over some of the basics you can use to personalize your sun salutations practice and be ready for the 4th...or just level up your vinyasa skills. plus, it makes a great moving meditation any day!

for more information on the 108, visit threedogyoga.com

this full-length practice focuses on heart openers, shoulder mobility, and upper back strengthening to get you feeling mobile, relaxed, and at-ease with yourself and the world.

plus, this practice is full of twists, backbends, and balance practice to help keep you mobile and grounded...all in half an hour!

this 45 minute practice encourages flow with lunge salutations, centering with balance practices, and relaxation with deep stretching and Savasana.

you deserve an hour of moving, breathing, and feeling better. just press play!

wherever you may be, when your body could use a gentle, but firm, wake up call, yoga helps...

we start really slow with deep stretches and relaxation, then build up to a steady flow that gets your ya-ya's out.

this one's the perfect blend of serenity and mobility to leave you with that clean-slate feeling.

get yours here.

this full-length session has everything you need to get moving, but stay cool. enjoy!

this full-length, full-body practice will help ease sore neck and create better posture by focusing on how you're aligning your head in the most common vinyasa postures. 

enjoy and repeat!

keep it around for those days you could use a little ease in your life.

give it a whirl next time you're wired and tired, jet-lagged, or just need some serenity in your day.

plus, a good Monty Python reference is hard to pass up.

keep it around, it'll treat you well.

focus on postures that open up the body, create space, and move out from center, rather than curling in.

want a few ideas? just press play!

well, pretty much any yoga asana can get you there...but this practice in particular focuses on moving through challenging hip openers (plus, a few handstands) with calm, steady breathing as a way to get your mind into calm, powerful focus.

also, you'll probably sleep good tonight.

we pair those with core strengtheners to get you moving well from your center...why? to relieve the load on your neck and shoulders as you flow.

speaking of flow...during the vinyasa, we focus on moving the arms through center, rather than swinging them into position, to achieve a more balanced, stress-free neck and upper back.

all of that said...this is also a really good well-rounded practice that your whole body can feel good about.

your ability to direct and redirect your intention is one key to living your best, happiest life. your yoga mat offers a great place to hone this skill...so grab it  now, roll it out, and let's get lifted!

well, if to you having it all means full-body mobilization, balance practice, moving meditation, deep stretch and quiet relaxation.

so grab a mat and do just a few minutes of this class...then maybe a few more. then a few more. 

pretty soon, your brain and body will feel awake, alive, and at ease in the moment. it's a very good place to be.

this gentle flow takes the time to mobilize and stabilize your joints in the proper ratio...to get you moving well and feeling better.

take it at your own pace, breathe, and enjoy!

we'll start in any resting pose you like with three forms of breathing that help clear anxiety:

1. Third Eye Gaze -- closing your eyes and setting them to the spot at the very front of your forehead helps bring the mind in, out of overwhelm

2. Somatic-Focused Breathing - in which we feel how the breath moves the body by placing our hands on our centerline.

3. Rhythmic Fingertip Tapping -- moving the fingers on the body in soothing, calming percussive techniques that calm the mind and the psyche.

then, we start moving with releasing stretches, hip-opening vinyasa, and generous feel-good stretching.

// start with a rhythmic warm-up ... moving at a steady, continuous breath pace lets your body know that nothing abrupt is going to happen, so it's safe to let go.

// stay with your stretch for 30-60 seconds ... this is the amount of time it takes for a muscle to start to let go.

// move through both active and passive ranges of motion ... vinyasa yoga is great for this.

getting outside the box and exploring what's possible...going beyond our default, but without an agenda.

why? defaults and agendas keep us limited ... when we allow curiosity to take the driver's seat, anything is possible.

this class will challenge you to think bigger, ask the important questions, and try new stuff...be prepared to rise to the occasion. you'll be glad you did!

1. Feel-Good Neck and Shoulder Mobilizers ... a few super-simple stretches you can do anywhere, anytime to relieve the tension of being in one position for too long.

2. Postural Strengthening Exercises ... one of the key ways we can overcome neck tension (and the dreaded "tech neck" posture) is to appropriately strengthen the neck and upper back muscles that hold the head up. these often get "locked long" due to weakness and strengthening work really does solve the problem.

plus, you'll get a full-body flow, restorative postures, and relaxation thrown in free of charge!

then, we move our way backward through the sequence into an energizing flow that will have you springing off the mat ready for action -- or more relaxation. you choose.

now you do.

you'll also get a nice side order of breathing, stress relief, and good vibes to last all day.

in this practice, we focus on strengthening backbends (sphinx, cobra, locust, makarasana, and bow), using a rolled up blanket to provide support for longer holds and more effective learning.

if you're looking to strengthen the muscles that hold you upright, achieve better backbends, or just spend an hour doing something real good for yourself, this one's for you.

this one is designed to do just that. you'll move lightly, practice new ways to approach traditional postures. plus, you'll get a few good long hip openers and relaxation in, too.

enjoy!

repeat.

often.

it's a feel-good flow to get you feeling bendy all over, finished off with deep breathing and relaxation.

specifics include lighter vinyasas focused on mobility, more twists + side bends, and cleansing, centering breathing exercises.

best of all, these practices are designed to get your body, mind, and energy right to meet the days where they meet you.

how?

we start to move more lightly through our vinyasas, practice extra side bends and twists to facilitate respiratory and immune system function, and focus on healthy joint movement to -- literally -- put some Spring in our steps.

just press play to join in.

p.s. this also works in the Fall...so if you're listening in from the Southern Hemisphere, give it a go!

it's perfect for when you want a moving meditation for a steadier, more focused mental state and a springier, more mobile body.

in this episode we start with basic, but powerful, pranayama techniques for every body. then, we apply them to vinyasa and specific asana shapes.

and, of course, there's Savasana.

you'll relieve stress, breathe easier, and feel better.

in this episode, we move through the complete three dog sequence outlining why we do what we do.

the big answer: bringing body and mind together into a relaxed, regulated state...so that we can enjoy the good things more and handle the other stuff more effectively.

if you've got an hour and fifteen, jump on a mat and remember why you practice! if you don't, break it down into manageable pieces...do what you can, when you can!

one of the most demanding postures of our practice, Parivrtta Trikonasana (Revolved Triangle) is a good example of a pose that asks you to harness your strength, calm, and focus.

this practice will take you through a preparation sequence designed to draw out your most engaged Twisting Triangle...then finishes off with decompression and relaxation.

we start with spinal mobilization, get moving with simple vinyasa, then spend a good amount of time with one-legged balance postures, easy backbends, and deep hip openers.

it's lovely. really. we hope you'll give it a go anytime you want to relieve stress, refresh yourself, and feel better all over.

enjoy!

this practice deep dives on the well-loved, awkwardly named Stepover Side Plank to strengthen and lengthen your side bodies and leave you feeling light and happy all over.

highlights: core series, five warrior flow, eagle/dancer/ankle to knee flow, a deep dive on tree, and eight-angle arm balance.

after a good bit of restorative massage, we get into a strong flow and wrap with calming stretches and relaxation.

highlights include: microlunges, deep squats, eagle, dancer, makarasana, and eight-angle pose.

lunge salutations, crescent lunge twists, and triangles focus on leg flexibility...and a complimentary backbend series brings balance to the equation.

we start with hip mobilizers, move on to some agility and balance drills (there's talk of sprinting, but it doesn't happen)...and then we do some legit flow and asana work. and of course, there's Savasana.

try it...we bet it becomes a favorite!

you'll move lightly and with skill, then enjoy a short seated meditation.

we have a little riff on the theme that adds a few movements to strengthen and open the back, glutes, and hamstrings.

you're welcome...or we're sorry. or maybe both.

but give it a chance. we deep dive into how you can align your best chaturanga by focusing on length through your entire front body.

you'll leave feeling strong, centered, and decompressed.

it's simple, but it's not easy ... we often find ourselves taking little breaks or rushing the breath when we zone out or get uncomfortable. that's human.

this practice will keep you focused and disciplined in your practice...giving you all the benefits of developing a flow state in body and mind.

in this episode, we take on self-compassion as the foundational practice that allows the rest of the practice to happen.

we all have quibbles with ourselves...worries and concerns that can impede our practice, and our daily lives. when we get compassionate with ourselves, we can allow ourselves to notice all of these extra thoughts and their effect on our day-to-day. it's only then that we can really work to change our minds and lighten our hearts.

want to join a FLOWTATION class live? we meet on T/Th at 4:30p and Sundays at 9a. online and in-studio. check out www.threedogyoga.com for more information

in this well-rounded vinyasa, backbends take center stage to leave you feeling upright and open.

to counteract the stressors of life that pull the shoulders and head forward, we delve into back-body strengthening postures.

the class featured a group of regular students, and we riffed on sun salutations and seated stretches, getting in a good balance of calming, centering flow and out-of-the-ordinary flexibility work.

enjoy a long warmup focused on deep, simple stretches, followed by light flow to get you moving and feeling energized.

you'll walk off the mat feeling taller, calmer, and ready for what's next.

it can be hard to find some QT for yourself. yoga helps.

this 30 minute practice will limber up your body and quiet your mind. just press play!

a. get a workout in

b. get your stretch on

c. practice some mindfulness

you're in the right spot. just hit play.

if you're feeling a little low, try focusing on your inhale and the vinyasa poses that accompany it. imagine the breath brightening up your body as you move.

to bring keyed-up energy into more serenity, try focusing on your exhales: make them long and enjoyable.

it's based on 10 basic movements that comprise good mobility and moves at a pace that every body can follow. 

no need to be able to touch your toes, sit in a straddle, or bend backward. all you gotta do is breathe and move.

in fact, when you make a yoga pose easier in terms of alignment, you often make it more effective in terms of your ability to sustain and deepen it. twists are a perfect example: organize them well, they feel easier...when they feel easier, you're able to rotate more.

more rotation = more low back opening, abdominal stimulation, and circulatory system boosting action.

press play to find out more...and get a great practice in!

we cover the alignment of twists on the floor and then flow through standing twists in a vigorous salutation series.

This little gem of a practice will get you there. It's a great one to keep in your rotation for those days when it feels like the weight of the world is on your shoulders.

take some time to enjoy it in the context of this comprehensive vinyasa practice...you'll get everything you need to be on your way to feeling great.

this one's a great way to ease back in however long its been.

enjoy!

we'll teach you how...grab your mat, and let's get started.

so whether you jump a little or a lot, you'll be doing your body a bunch of good.

intrigued? or just want a solid FLOW class...grab your mat and press play.

choose this full-length flow anytime you want to explore the outer limits of your range of motion, self-awareness, and focus.

we think it's a perfect way to start or end your day.

cheers to you for getting on that mat whenever and wherever you can!

when you have time for a full-length practice, we highly recommend going half asana.

it's not necessarily easy, but it will leave you feeling lighter.

in this episode, we play with the crowd favorite as our backbend of choice in the context of a full-body vinyasa practice.

Dive into this practice when you want a strong flow, focused mind, and mobile hips.

One of its key elements is grounding through the feet ... and it requires the kind of attention that bring body and mind into a calm, focused energy. Perfect for when life is handing you chaos.