Level I
Good Morning! Wake up and get your body moving as Yesica guides you through a full-body Vinyasa flow. Salute the sun and feel your strength in Warrior I and Warrior II.
A gentle yoga practice focused on lovingkindness, soothing stretches, and guided metta meditation.
Slow down, breathe deep, and practice Vajrapradama mudra for unshakeable trust. Enjoy gentle poses and a feel-good practice with Kara.
This 20-minute home practice with Lauren is great for beginners or anyone who wants to get back to basics. Suggested props: 2 blocks, 1 blanket.
Lauren guides you through a hip opening sequence for beginners. Suggested Props: chair, two blocks, one blanket, and one strap/belt.
Anchor & elevate in this level I-II flow that includes Parsva Bakasana (Side Crow) and Camatkarasana (Wild Thing) to encourage “the ecstatic unfolding of the enraptured heart.”
Connect with your breath to remain grounded and stable. Find fluidity and adaptability in your practice. Includes Anjaneyasana (low lunge), Ardha Hanumanasana (half-split), and Pigeon Pose.
Cultivate the Steadiness and Ease of the lotus flower with Lena. Includes Anahatasana (Extended Puppy Pose), Malasana (bead pose), and Ustrasana (camel pose.)
A delightful gentle sequence of poses including side stretches, twists, upper back stretch, and extending and stretching the spine. Props needed: 2 blocks, 2 blankets, 1 strap.
This 30-minute Gentle Yoga session is peaceful and soothing yet stimulating and focuses on freeing the joints. Props needed: 1 strap, 2 blankets.
Try this complete level I class with a variety of poses including cobra, Warrior II, standing half-moon, triangle and eagle pose.
Great for beginners or to reconnect to your breath, this 10-minute session covers basic poses such as cat/cow, shoulder stretch, and down dog.
Viparita Karani: Legs Up the Wall can alleviate tired legs and feet. Also known to calm the mind and relieve mild back pain. Props needed: 2 blocks, 1 bolster, 1 blanket.
Take it easy and slow with this 10 minute flowing yoga sequence that includes poses such as Warrior II, side plank and down dog.
Stretch and strengthen your body, breathe deeply and quiet your mind with this complete prenatal yoga practice.
The ultimate hip opener! Works your hips from side to side and front to back. Features poses such as runner’s lunge and head to knee pose. Great for hamstring muscles as well.
Enjoy the sunset as you flow through gentle twists and hip openers, progressing to poses like half frog and shoulder stand.
Let go of distractions during this gentle flowing yoga video. Connect your breath and movement through a variety of poses for all parts of the body.
Experience yoga from the comfort and safety of your chair! Warrior, tree pose, twists and more. Suitable for all levels.
Durga-Go. The cat arches it’s back, the cow’s spine is hyperextended. Slowly moving through these two positions warms and stretches the spine and helps connect the breath to movement.
Sitting a lot lately? Give your back muscles a healthy stretch and improve your balance in this 10 minute yoga video for middle school.
Improve your balance and have fun playing with handstand and jump switching in this 10 minute yoga video for high school.
Make a pizza, take a bite, grow a tree and make cat and cow sounds. This is 10 minutes of yoga for elementary school students.
Recharge your day with this gentle moving 20 minute standing sequence. Includes mountain pose, forward fold, down dog, Warrior I and more.
Surya Namaskar. Conecta la respiración al movimiento en el flujo de ésta, una de las series más populares del yoga, también conocido como saludos al sol.
Chaturanga Dandasana. Chatur significa cuatro. Anga significa miembro. Danda significa bastón. El parte bajo de un flexión.
Una práctica suave de 20 minutos que incluye flexiones de reversa energetizantes y la postura de la paloma con apoyo. Se recomienda usar dos bloques.
Bhujangasana. La cobra levanta la cabeza con fuerza y atención. Fomenta la confianza al inhalar, fortaleciendo los músculos de la espalda al alzarse y estirarse hacia adelante y hacia arriba. Fortalece la espina dorsal, alarga el pecho, expande los pulmones, hombros y abdomen, reduce el cansancio y la fatiga.
Utthita Trikonasana. Mejora el equilibrio y la digestión. Alivia dolor de espalda, cuello y ciática. Reduce los síntomas de la menopausia y el estrés.
Virabhadrasana I. De pie, con firmeza y valentía, concentrado y decidido a enfrentar los desafíos de la vida. Las piernas, fuertes, sostienen la columna vertebral alargándola, la mirada puesta en un punto fijo.
Virabhadrasana II. Un guerrero fuerte, con los pies firmemente plantados en el suelo y las dos manos y brazos estirados hacia los lados. Siente tu energía al mirar con atención un punto fijo.
Práctica de pranayama (respiración) en silla guiada por Lena. Incluye giros suaves y estiramientos de articulaciones.
Vrksasana. Firmemente plantado en tierra, los brazos son las ramas fuertes que llegan hasta arriba y que sin embargo saben cuando doblarse, balancearse y cambiar para ofrecer sombra y cobijo a otros. Mejora el equilibrio y reduce el dolor ciático y los pies planos.
Vrksasana. Firmemente plantado en tierra, los brazos son las ramas fuertes que llegan hasta arriba y que sin embargo saben cuando doblarse, balancearse y cambiar para ofrecer sombra y cobijo a otros. Mejora el equilibrio y reduce el dolor ciático y los pies planos.
Tadasana es la fundación para todas las posturas de pie.
Adho Mukha Svanasana. Adho significa abajo. Mukha significa cara. Sva significa perro. Alarga la parte posterior de los musculos, alivia el dolor de espalda, reduce el cansancio y la fatiga.
Durga-Go. El gato arquea la espalda, mientras la vaca la hyper-extiende. Moviéndose lentamente a través de estas dos posiciones se…
Para ampliar la práctica con posturas más avanzadas como postura del arado y parados de cabeza con apoyo. Accesorios sugeridos: dos cobijas, correa, bloque.
Fluya en esta secuencia de 30 minutos con posturas como águila, pirámide, langosta y cuervo.
Esta energetizante secuencia reactiva la circulación de todo el cuerpo.
Dandasana. Esta postura le da un nuevo significado a la frase “sentarse derecho” con la espalda y la columna vertebral recta y las caderas flexionadas a 90 grados.
Uttihita Chaturanga Dandasana. Aumenta fuerza en las abdominales y determinación en la mente. El parte superior de un flexión.
Práctica de relajación mediante pranayama (respiración) por 10 minutos. Meditativa, relajante.
Adho Mukha Virasana. Ofrece alivio emocional, físico y mental, así como la liberación de la tensión en la espalda superior, hombros y pecho.
Navasana. Fortalece y flexibiliza el abdomen, cadera, columna vertebral. Estimula los riñones, glándulas tiroides, próstata e intestinos; y reduce el estrés.
La mejor postura para abrir la cadera. Trabaja las caderas de lado a lado, de frente y por atrás…
Ardha Uttanasana. Fortaleza el abdomem, la espalda y los isquiotibiales al giras la cadera con la espalda recta.
A short exploration of the benefits of Rope Wall Yoga.
Jathara Parivartanasana: This pose massages and stimulates the abdominal organs while developing strength in the core muscles, facilitating increased movement in the spine.
Salamba Sarvangasana: This pose promotes good blood circulation, calms the nerves, decreases depression and anxiety symptoms, eases fatigue, and improves immune function.
Practice this gentle 20-minute sequence to open the chest and shoulders. Suggested props: blanket, blocks and chair.
Strengthen your core with standing and seated postures, which includes twists, plank, and balancing asanas.
Strengthen your solar plexus through asana and pranayama, which include sun salutation variations, camel pose, and breath of fire!
Open your shoulders in this 10 minute seated sequence, which includes twists and bends. Be sure to grab a strap before you start!
Open your heart through deep twists, shoulder openers, and variations of downward dog in this sweet video with Lena Schmidt.
Awaken your heart awareness. Explore gentle backbends to open the front body. Build confidence. Lead with your heart!
Lena guides an energetic practice to activate and stimulate your core. Core strength is basic to good posture. 10 minutes a day…
Deepen your back bending practice. These postures build strength and confidence while opening the heart… Let your heart guide you!
Shoulders can get especially tight during pregnancy—use this 5-minute, do-anywhere practice to relieve tension.
Hip-Opening helps relieve pain during pregnancy and prepare your body for birth.
This relaxing prenatal sequence will help calm your nerves at the end of the day, deeply stretch, and prepare you for rejuvenating sleep.
Move your back in the six directions of movement for spinal health and pain relief.
This enlivening sequence uses whole-body movements to promote circulation and move energy.
Access all aspects of the hip joints with this 10-minute practice of prenatal hip-openers.
Use of a strap is recommended for this lazy day 10 min. hip opener. All poses are conducted from a supine position.
Good morning body! Go from a dream state to an alert awakened state with this 20 minute sunrise flow.
Get a peaceful, easy feeling with this gentle 10 minute flow. Great for a relaxing stretch after a long day. Use of blankets and blocks recommended.
Whether you’re just getting out of bed or still in your bed, this 10 minute sunrise flow is a great way to start your day.
A gentle mostly seated flow of twists and stretches. Also includes alternate breathing technique, supported bridge pose, and supine twists. Props needed: 1 block, 1 blanket.
Marichyasana. Create a deep stretch in your shoulder joints as you wrap your arm around your bent knee, both hands clasped behind your back, as your other leg extends forward.
Eka Pada Rajakapotasana. Opens hip flexor muscles, groin muscles and hip rotator muscles. May also ease chronic low back pain. Use of blanket and block recommended.
Urdhva Hastasana. Stretch your whole body from feet to fingertips as you receive step-by-step guidance to one of yoga’s most basic pose.
A three part flow class that includes side-to-side and front-to-back seated stretches, standing poses and a pranayama breathing exercise.
Learn about the ancient art of Pranayama and how breath, body, mind and emotions are all intertwined. Find peace and energy.
Activate your relaxation response with this 10 minute pranayama flow session. Meditative as well as relaxing.
Clear your mind and re-energize your whole body as you explore this powerful breathing technique.
Upavistha Konasana. Start in a seated straddle position, legs outstretched from the center. The torso then folds forward toward the floor from the hips. A blanket is recommended for a seat.
Janu Sirsasana. Seated forward bend where one leg is extended forward and the knee of the opposite leg is flexed and lowered laterally to the floor.
Urdhva Mukha Svanasana. Gazing upward, your entire body is lifted off the ground and supported on the palms and tops of the feet.
Ardha Uttanasana. Open the door to strengthening your abdominal core, low back and hamstrings as you hinge at your hips with a straight back.
Virasana. Kneeling posture where the hips reach for the floor between the feet. Can also be used to sit in some styles of meditation.
In this short yoga sequence, Keith Macpherson will guide you through a full body vinyasa-inspired practice to help you stay aligned, even on a busy day!
Discover your life force through various alternate breathing techniques.
Energize your day and improve your practice as you follow this student/teacher demonstration of a gentle 30 minute flow class.
Adho Mukha Virasana. Child’s Pose offers great emotional, physical and mental relief as well as releasing tension in the upper back, shoulders and chest.
Navasana. Your boat is strong as you sail through this seated balancing posture strengthening your core, thighs, hips and back. Concentration is sharpened and improved.
Malasana. Open and expand your pelvic area and stretch your back as you squat. Builds strength in your ankles and feet.
Baddha Konasana. Holding the feet together and bending and rotating the knees out to the sides creates a pleasant and beneficial stretch for the groin, legs and thighs.
Nadi Shodana. Alternative nostril breathing brings harmony to both hemispheres of the brain and releases and purifies energy blockages in your system.
Shalabhasana. Fly like a superhuman with your arms and legs lifted as you lengthen and stretch your low spine and expand your shoulders and chest.
Chaturanga Dandasana. Feel your core strength as you hover inches above the ground, feet and hands planted firmly on the floor.
Plank pose builds core strength in the body and determination in the mind. Lena offers excellent instruction making this pose accessible and fun.
Dandasana. This pose gives a whole new meaning to the phrase “sit up straight”. Upper back and spine is straight, hips are flexed 90 degrees.
Ujjayi, or victorious breath, is a breathing technique practiced for centuries. Can be explored by itself or as part of your regular practice.
Dirgha Pranayama. Ancient breathing technique utilizing 3 parts of the body for breathing – the belly, rib cage and collarbone.
Paschimottanasana. A seated, full forward bend. Great stretch for the hamstrings as well as the back. Calms and soothes the nervous system.
Parsvottanasana. Release tension throughout the entire back of the body as you bend and bow, stretching the legs and hips.
Uttanasana. Dive and fold at your hips as you melt into a forward fold that lengthens and stretches your hamstrings and spinal muscles.
Adho Mukha Svanasana. Fingers spread wide and strong, feet rooted, thighs engaged, your back is long and strong. Breathing deeply and powerfully your focus and strength build clarity and determination.
In this 30 minute seated flow you will expand your practice with poses such as supported tree and down dog, seated cat/cow and forward fold.
A great 20 minute flow that stretches wrists, shoulders, opens your hips and stretches your spine all from the comfort of your chair.
Practice your pranayama (breathing) in this 10 minute chair yoga video with Lena. Includes a gentle twist and stretching of the joints.
Utkatasana. Sit back in an imaginary chair, arms lifted overhead. Show your fierce power as you strengthen your hips and thighs.
Utthita Parsvakonasana. Feel your whole side body stretch as you reach out from your planted foot to your fingertips.
Virabhadrasana II. You are a strong warrior as you solidly ground both feet into the ground and stretch out from both hands. Feel your power as you gaze with focus.
Prasarita Padottanasana. Legs spread wide, fold forward and release any tension of the day. Great stretch for hamstrings and low back.
Stand up and get energized in only 5 minutes with this short but stimulating yoga video. Learn some new cool and fun poses.
Breathe, twist, fold and stretch in this 5 minute yoga video for high school all done from a seated position.
Who thought making a silly face and smelling stinky toes could be healthy? Lena Schmidt shows how yoga can be healthy fun in this 5 minute video for elementary school.
Tadasana. When you stand like a mountain, you are in the foundation pose for all standing poses. Tada!
A elementary school introduction to yoga in 5 minutes. Breathing and stretching made fun with examples like peanut butter and jelly sandwiches, butterflies and more.
Setu Bandhasana. From a supine position, build your bridge to health with this relatively easy back-bending posture.
Utthita Trikonasana. The triangle’s base is strength, the sides rise up with aspiration reaching the zenith, the pinnacle of mind and emotion. With strength and balance reach for your goals.
Bhujangasana. The Cobra raises her head with strength and awareness. Confidence builds as you breath in, engaging your back muscles lifting and lengthening forward and upwards.
Virabhadrasana I. In Warrior pose you stand strong and courageous, focused and determined to face life’s challenges. Your strong legs support your lengthening spine, your eyes focused on the goal.
Utthita Trikonasana. The triangle’s base is strength, the sides rise up with aspiration reaching the zenith, the pinnacle of mind and emotion. With strength and balance reach for your goals.
The use of a block is recommended for this short gentle sequence that focuses on twists and releases. Relaxing and inspiring!
Give your legs a break and chill out with this 15 minute legs up the wall pose, also known as Viparita Karani.
Ease lower back pain through proper sitting technique, seated forward folds and seated twists. 2 blankets and a strap recommended.
Savasana. Savasana is consciously letting go, actively surrendering to gravity; being pulled into back into earth. Allowing ourselves to melt into harmony with all.
A gentle flow for you and your baby. Start seated with neck stretches and progress to standing poses, including goddess pose. Ends with a relaxing supportive savasana using blankets and blocks.
Honor your body and your baby’s health with this gentle flowing prenatal yoga session. Demonstrates use of props for support and comfort.
Need a little more practice? Try this 30 minute class that features balancing half-moon pose, wide-legged forward fold, side bends and star gazer pose.
Energize your abdominal and back muscles through various twists and abdominal crunches, plus cat/cow and bridge pose.
Bring energy and blood flow to your toes, ankles and legs as you learn to use a yoga posture to stretch out. Block and blanket recommended.
Breath awareness is key in learning how to stretch out your quad muscles before running.
From a seated position, open up your thighs, hip joints, inner groins and stretch your hamstrings. Blankets and strap recommended.
Improve range of motionfor your hips as you stretch out the hip flexors then transition to a yogic exercise focusing on your hamstrings.
Stretching after a run is just as important as stretching before. Combine your breath with movement as you stretch out your calf and hamstring muscles.
Bring your breath awareness into your stretching as you stretch out your hip flexors and hamstrings before a run.
Tadasana. When you stand like a mountain, you are in the foundation pose for all standing poses. Tada!
Vrksasana. Rooted in the earth, arms and branches reaching upwards you are strong; yet know when to bend, when to sway and change, when to offer shade and comfort to others.
Vrksasana. Rooted in the earth, arms and branches reaching upwards you are strong; yet know when to bend, when to sway and change, when to offer shade and comfort to others.
Connect your breath to movement as you move through gentle twists and hip openers, mostly from a supine position. Strap and block recommended.
Move gracefully through a variety of poses such as cobra, down dog, pigeon, seated forward fold and seated twists in this gentle 30 minute class.
A gentle 20-minute practice that includes soft and energizing backbends, stargazer pose, and reclined pigeon pose. Use of blocks recommended. Props needed: 2 blocks, 1 blanket.
Build your practice with this 40 minute gentle class that includes supported bridge pose, tree pose, reverse table pose and thread the needle. Blanket, strap and 2 blocks recommended.
Broaden your practice with more advanced poses such as supported backbend, headstand and Halasana, or plow pose. Use of props recommended (strap, block and 2 blankets).
Enjoy this smooth flowing class that includes poses such as cobra, down dog, lizard pose and twisted side stretch.
Surya Namaskar. Connect your breath to your movement as you flow through one of yoga’s most popular series of asanas, also known as sun salutations.
Invigorate your whole body with this 60 minute gentle class that takes you through a wide range of poses, including tree, cobra and butterfly pose.
Build awareness for your practice in this 30 minute gentle session featuring a variety of poses and an alternative breathing technique.
Excellent introduction to Ujjayi breathing plus seated side stretches. A five minute energizer! Props needed: 1 blanket.
Use of a strap is recommended for this 20-minute chest opener that also includes neck stretches, eagle arms, and connecting breath and movement. Props needed: 1 block, 1 blanket, 1 strap.
Get moving and warmed up! Experience the benefits of Sun Salutation A in this flowing 20 minute video with Lena Schmidt.
Good for beginners, this 10 minute flow will relax your mind and energize your body. Also includes relaxing supine twists.
A rigorous level I class, starting with sun salutations and progressing to poses such as twisting triangle, tree pose, crescent pose and eagle arms. Use of a strap recommended.
Expand your practice with this 20 minute flow that includes poses such as cobra, deep lunge, twists and pigeon pose.
Experience a whole body workout with this 40 minute flow class that demonstrates a wide variety of poses including camel pose, half moon and tripod headstand.
Try this quick-paced 30 minute flow class that will leave you feeling energized and alert! Features poses such as plank, down dog, pigeon, cobra, puppy pose and a seated spinal twist.
Get your flow on in this 30 minute sequence featuring poses like eagle arms, pyramid pose, spine balance and locust and crow pose.
Вирабхадрасана II. Вы — сильный воин, ваши ноги прочно стоят на земле и вы растягиваете в стороны руки. Ощущайте силу, взгляд при этом сфокусирован.
Дандасана. Эта поза придает совершенно новое значение словам «сидеть прямо». Верхняя часть спины и шеи прямые, бедра согнуты под углом 90 градусов.
Углубление состояния расслабления в 10-минутной последовательности дыхательных упражнений (пранаямы)…
Практика Пранаямы (дыхания) в 10-минутном комплексе йоги на стуле с Еленой. Включает мягкие скручивания и растяжку суставов.
Вирабхадрасана I. В позе Воина вы стоите, ощущая силу и смелость, в состоянии концентрации и готовности встретить все жизненные препятствия. Ваши мощные ноги помогают распрямить спину, глаза сфокусированы на цели.
Врикшасана I. Располагаясь корнями в земле, а руками и ветвями вытянувшись вверх, вы сильны и, в то же время, знаете, когда нужно склониться, когда нужно раскачиваться и изменяться, и когда предложить тень и заботу другим людям.
Ардха Уттанасана. Прекрасный способ укрепить брюшной пресс, нижнюю часть спины и мышцам задней поверхности бедра…
Адха Мукха Сванасана. Пальцы расставлены в стороны и напряжены, ноги на полу, работают бедра, спина вытянута и напряжена. Вдыхая глубоко и мощно, ваши сила и способность к концентрации обретают бо’льшую ясность.
Буджангасана. Кобра поднимает голову сильно и осознанно. Вдыхая, в этом упражнении вы укрепляете уверенность, при этом задействованы мышцы спины, которые поднимают и вытягивают туловище вперед и вверх.
Расширьте практику с помощью более продвинутых поз, таких как задний мост с поддержкой, стойка на голове и Халасана или поза плуга. Рекомендуется использование реквизита (ремень, блок и 2 одеяла).
Эта пробуждающая последовательность использует движения всего тела…
Максимальная растяжка бедер! Проработка бедер со всех сторон, спереди и сзади. Демонстрация таких поз, как выпад бегуна и позу от головы к колену. Отлично подходит для подколенного сухожилия мышц.
20 минут спокойной практики, которая включает мягкие и наполняющие энергией наклоны назад, позу звездочета и позу лежачего голубя. Рекомендуется использовать материал блоками.
Создание потока в 30-минутном комплексе асан: поза орла, поза пирамиды, баланс позвоночника и позы саранчи и вороны.
Сурья Намаскар. Соедините дыхание с движением в потоке одной из самых популярных последовательностей поз, известной как Приветствие Солнцу.
Уттанасана. Наклонитесь вперед и обхватите лодыжки, переходя в наклон вперед, в котором удлиняются и растягиваются …
Уттхита Чатуранга Дандасана. Поза планки развивает основные мышцы тела и решительность ума. Елена замечательно объясняет, как выполнять эту позу доступно и весело.
Тадасана. Вы стоите, подобно горе, и это упражнение является основной позицией для всех стоячих поз.
Баласана. Поза ребенка дает возможность для эмоциональной, физической и умственной разгрузки и одновременно снимает напряжение в верхней части спины и плечевого пояса.
Марджариасана. Кот прогибает спину назад, позвоночник коровы выгнут средней частью вверх. Медленные движения от одной позиции к другой разогревает и растягивает позвоночник, движению помогает дыхание.