Pose Instruction

49 classes4h 15m

About This Collection

Follow detailed step by step instruction in our comprehensive library of Yoga Poses.

Classes in This Collection

Bridge Pose

Shayna Hiller

Shayna breaks down this basic back bending posture. A Level 1 pose, Bridge Pose (Setu Bandha Sarvangasana) is a great way to open your chest and upper back and prep for intermediate or advanced backbends such as Wheel Pose. Bridge pose builds core, lower body, strengthens the spine and stimulates the nervous system. It is said that you could receive whatever you need by breathing deep into the heart region. If bridge was a food it would be highly nutritious and definitely a superfood. So get your fix and follow Shayna step by step as she breaks down the fundamental engineering of the Bridge. * Modifications: For a restorative version you could always place a block underneath your sacrum for support. 1. Lie on your back, bending both knees hip distance apart. Arm straight by your side palms facing down. To measure your distance correctly your fingertips should be able to grave the back of your heels. 2. Firmly pressing the feet into the floor, inhale lifting the hips up and gently curling the the spine off the floor. Interlace the hands behind the back and gently roll onto your outer shoulders. 3. Keep the thighs pressing firmly into the ground while slightly rolling your inner thighs towards the earth. 4. As you draw the upper chest up keep slight pressure into the back of the head and draw the chin away from the chest so you are not compressing or straining your neck. 5. Breath and hold for 4-10 breaths. 6. To release slowly roll the spine one vertebrae at a time back onto the floor. Drop the knees into one another and place one hand on your heart and one on your belly and breath as many breaths as needed.

Poses Level 1

Chair Pose (Utkatasana)

Lauren Eckstrom

Lauren Eckstrom breaks down Chair Pose (Utkatasana). Chair pose is a basic posture used to transition through Surya Namaskar "B". It is also called "Fierce Pose". It builds tremendous lower body strength, balance, core and lengthens the spine. The strength you will receive by doing this pose will energize you throughout your practice. Modifications- You could always keep the feet hips distance rather than side by side for a more gentle version. Only bend the knees to your degree without comprising the lengthening of the spine. Follow Lauren step by step as she gets you sitting in your most comfortable and strong chair yoga pose!

Poses Level 1

Child's Pose

Lauren Eckstrom

Join Lauren Eckstrom as she guides you through Child's Pose (Balasana), a level 1 resting posture. Child's Pose isn't just a chill moment; it's a total game-changer. Perfect for taking a breather anytime during class, this pose is all about those therapeutic vibes. Let it unfold: a gentle stretch for the hips, thighs, and ankles, and a sweet release for the spine. The bonus? As your forehead meets the ground, stress and anxiety take a back seat. No matter if you're a yoga rookie or a seasoned pro, Child's Pose is that go-to move that stays golden. **Gear up with a cozy blanket for an extra layer of zen. **Modification alert: Tender knees or ankles? Roll up a blanket and nestle it between your calves and hamstrings—it's your ticket to comfy Child's Pose vibes.

Poses Level 1

Chair Pose (Utkatasana)

Shayna Hiller

Shayna breaks down Chair Pose (Utkatasana), a Level 1 pose. Chair pose is a basic posture used to transition through Surya Namaskar "B". It is also called "Fierce Pose". It builds tremendous lower body strength, balance, core and lengthens the spine. The strength you will receive by doing this pose will energize you throughout your practice. Modification- You could always keep the feet hips distance rather than side by side for a more gentle version. Only bend the knees to your degree without comprising the lengthening of the spine. Follow Shayna step by step as she gets you sitting in your most comfortable and strong chair!

Poses Level 1

Chaturanga

Lauren Eckstrom

Lauren breaks down Chaturanga Dandasana, which literally translates to four limbed staff pose. Chaturanga is a level 1 yoga pose and is used frequently during all basic vinyasa sequences, especially Surya "A". Think about doing a push up, keeping your entire body from heels to head straight and strong as you lower you would hold the push up position with your elbows drawing in and your shoulders rolling back. Keep your neck straight by reaching the crown of the head forward and gazing to the floor with your chin slightly tucked in. Keep the belly drawn in to fire up the core and keep your center strong and stable. This pose builds a tremendous amount of upper body strength and will work your shoulders, arms and core all at once. Remember to breathe! Watch as Lauren gives step by step instructions and follow along. *Modify this pose by dropping your knees to the ground.

Poses Level 1

Cobra to Updog

Andrea Jensen

Join Andrea as she deconstructs the Cobra pose, seamlessly transitioning to Upward Dog. Whether you're at Level 1 (Cobra) or Level 2 (Updog), these two iconic backbends, Bhujangasana (Cobra) and Urdhva Mukha Svanasana (Updog), are foundational to any yogi's repertoire. In the world of every vinyasa class, you'll encounter these poses in every "Surya Namaskar A" and "Surya Namaskar B" flow. Cobra and Updog work wonders by stretching the front torso and spine while providing a full-body strengthening experience. Keep in mind, maintaining your breath can be quite a challenge as your abdomen stretches. As you journey into these postures, be patient and mindful not to strain your lower back. Visualize a majestic cobra unfurling itself, and use that imagery to spread your shoulders, expanding your heart space. You can modify by finding your comfortable degree in Cobra, focusing on lengthening the spine and rolling the shoulders back. Over time, you'll naturally sink deeper as you attune to your body's cues. Join Andrea as she guides Brittany through the fundamental steps of these poses, and remember, take it slow, and nurture your precious spine. Your practice is your journey, and it's all about finding your flow at your own pace!

Poses Level 2

Crescent Pose

Lauren Eckstrom

Lauren breaks down Crescent Pose sometime called Anjanayasana Level 1 Crescent pose is a basic standing pose commonly found in most yoga classes. This pose will work your lower body, strengthen your quads, test your balance and open your chest. As you bend your front knee to your degree gradually working towards a right angle your back leg will work as your anchor. Keep the spine lengthening by lifting your torso off your waist while lengthening your tailbone towards the ground. Don't forget to smile in this pose! The tendency is to get stressed as your slow/fast twitch muscles start to take over so a smile will make the pose lighter and brighter while still working towards a strong base! *Modification: Drop your back knee to the ground. Watch as Lauren takes you step by step to get into your best version of Crescent!

Poses Level 1

Crescent Twist

Lauren Eckstrom

Lauren breaks down Crescent Twist Pose also called Prayer Twist Level 2 Crescent Twist is an invigorating and detoxifying pose. Twisting literally rings out your organs and and improves digestion. You are essentially getting a rush of fresh blood to your digestive organs. Twists also help the spine remain flexible and mobile with a broader range of motion. It is said that you are only as old as your spine is so give your spine the love it needs and it will keep you happy for many years to come! *Modification: Place your back knee on the ground and pad the ground with a blanket if necessary or fold your mat in two. Watch as Lauren guides you into this amazing beneficial yoga pose. Take your time.

Poses Level 2

Crow Pose

Shayna Hiller

Shayna breaks down Crow Pose (Bakasana) also called Crane Pose. Level 2 Crow pose is the foundation for all arm balances. It is extremely challenging so take your time and follow closely. Crow pose is a great upper body strengthener and core engager. It will challenge your balance and most of all your fear of falling flat on your face so only try this pose if you feel you are ready and have built up to it. *Modifications: You could get the full benefits and challenges of crow pose by keeping your toes on the ground. You may want to also try just lifting one foot off of the ground at a time. Follow Shayna step by step as she teaches you Crow, the foundational yoga pose for taking flight!

Poses Level 2

Side Crow

Shayna Hiller

Shayna breaks down Side Crow (Parsva Bakasana). A Level 3 pose, Side Crow is Crow with a twist. It's a lot more challenging yoga pose as you are now twisting and balancing most of your weight on one arm. Side Crow will test your balance and strength so be sure to tap your core for stability. If you are up for the challenge and have mastered Crow Pose than Side Crow could become a fun variation. Watch Shayna as she guides Molly step by step to rock the Side Crow!

Poses Level 3

Downward Facing Dog

Andrea Jensen

Get ready to dive deep into the legendary Downward Facing Dog, or as the cool kids call it, Down Dog (Adho Mukha Svanasana). Andrea Jensen is your guide to unlocking the secrets of this timeless yoga pose. Level 1 Downward Dog is a fan favorite, beloved by yogis of all stripes. It's your basic yoga inversion, where your noggin dips below your ticker. But Down Dog isn't just your regular pose; it's the jack-of-all-trades. It's a strength-building champ, elongating your spine like a pro. Plus, it's a secret weapon for sculpting serious upper-body muscle and stretches the hamstrings . *Modification: Bend your knees as needed to modify, especially if you have any tension in your back or knees. Watch as Andrea guides you to get your Down Dog on!

Poses Level 1

Downward Facing Dog

Lauren Eckstrom

Lauren breaks down the famous Downward Facing Dog aka Down Dog (Adho Mukha Svasana) Level 1 Downdog is one of the favorite yoga pose of many. It is the most basic yoga inversion as your head is below your heart. Downdog pretty much has it all. It is amazing for building strength and length along the spine. It also builds tremendous strength in your upper body and stretches the hamstrings and calves. *Modification: Bend your knees as needed to modify, especially if you have any tension in your back or knees. Watch as Lauren breaks down the yoga fan favorite Down Dog!

Poses Level 1

Eagle Pose

Shayna Hiller

Shayna breaks down Eagle Pose (Garudasana). A Level 2 pose, Eagle Pose is a fun and extremely challenging balancing yoga pose. It twists you up like a pretzel without the salt. This pose will make you really use your focus (drishti) as you rely on a strong center to keep you from falling over. Keep calm, breathe and pinpoint your focus like a bird of prey on it's dinner:) Shayna will guide you step by step to fly like an eagle!

Poses Level 2

Extended Side Angle

Lauren Eckstrom

Lauren breaks down Extended Side Angle Pose (Utthita Parsvakonasana) Level 1 Extended side angle is a beautiful opening and side stretching pose. It opens, lengthens and stretches the legs, hamstrings, groins, shoulders and chest. It energetically release unwanted energy with every exhale. It will also stretch your hips and strengthen your center and legs. There are many variations of this pose so choose the one that best fits your needs and feels great. A big smile should light up across your face as you breathe deeply into this amazing strong and therapeutic posture. *Modification: Keep your forearm resting on your front knee or use a block under your hand. Follow Lauren as she instructs you step by step to get into your deepest expression of Side Angle Pose.

Poses Level 1

Fish Pose: Matsyasana

Shayna Hiller

Join Shayna as she guides you through this deep heart and throat opener!

Poses Level 2

Forward Fold

Lauren Eckstrom

Lauren breaks down Forward Fold (Uttanasana) Level 1 Forward Fold is a basic yoga posture used in every standing vinyasa series including Half Surya "A", Surya "A" and Surya "B". It's a resting spot and is a mild yoga inversion. It lengthens the spine and stretches the hamstrings while also getting the benefit of stimulating digestion. *Modification: Bend the knees as deep as necessary. This will help if you have tight hamstrings or sensitivity in your lower back. Follow Lauren as she guides you step by step to Forward Fold.

Poses Level 1

Forward Fold With Hands Under Feet

Lauren Eckstrom

Lauren breaks down Forward Fold with hands under feet (Padahastasana) A Level 1 pose Padahastana literally means feet to hands yoga pose. It's a mild inversion so it increases blood to the brain. It stretches the hamstrings and lengthens the entire spine, while messaging the digestive organs. It's said to help sciatica. It could also be used to message the wrist creases, which could be especially relieving after a basic or advance yoga class full of planks and chaturangas. *Modification: Bend the knees as deep as necessary. This will help if you have tight hamstrings or sensitivity in your lower back. Follow Lauren as she guides you step by step to Padahastasana.

Poses Level 1

Forward Fold w/Big Toe Hook

Lauren Eckstrom

Lauren breaks down Forward Fold with Big Toe Hook (Padangusthasana) Level 1 Padangusthasana means hand to toe pose. It's a mild inversion so it increases blood to the brain. It stretches the hamstrings and lengthens the entire spine, while messaging the digestive organs. It's said to help sciatica. *Modification: Bend the knees as deep as necessary. This will help if you have tight hamstrings or sensitivity in your lower back. You may also place blocks under your hands. Follow Lauren as she guides you step by step to this deepening forward fold

Poses Level 1

Half Forward Fold with Blocks

Lauren Eckstrom

Lauren breaks down Half Forward Fold (Ardha Uttanasana), a Level 1 Pose. Half Forward Fold is a basic posture in yoga used in every standing vinyasa series including Half Surya "A", Surya "A" and Surya "B". It lengthens the spine and stretches the hamstrings. *Modification: Bend the knees as deep as necessary. This will help if you have tight hamstrings or sensitivity in your lower back. You may also use a block. Follow Lauren as she guides you step by step to Half Forward Fold with Blocks.

Poses Level 1

Half Forward Fold

Lauren Eckstrom

Lauren breaks down Half Forward Fold (Ardha Uttanasana) Level 1 Half Forward Fold is a basic yoga posture used in every standing vinyasa series including Half Surya "A", Surya "A" and Surya "B". It lengthens the spine and stretches the hamstrings. *Modification: Bend the knees as deep as necessary. This will help if you have tight hamstrings or sensitivity in your lower back. You may also use a block. Follow Lauren as she guides you step by step to Half Forward Fold.

Poses Level 1

Half Moon

Travis Eliot

Travis breaks down Half Moon Pose aka Ardha Chandrasana. A Level 1 pose, Half Moon is a wonderful expressive and opening yoga pose. It's a standing pose that will challenge your balance and focus. There are several modifications so find the sweet spot where you could be fully expressive and receive all the benefits of this posture. *Modification: Bend the knee in the standing leg and use a block as needed. Travis will guide you step by step to this front body opening called Half Moon.

Poses Level 1

Handstand

Shayna Hiller

Shayna breaks down Handstand (Adho Mukha Vrksasana) A Level 3 pose, Handstand is exactly as it sounds (standing on your hands). The translation of Adho Mukha Vrksasana is Upward Facing Tree Pose. The mother of all yoga inversions, Handstand is both challenging, fun and playful. It wasn't too long ago when were children that we would try walking on our hand for fun. Well it's come full circle and here we are again as "grown ups" trying to by playful and carefree and challenge ourselves to once again "walk on our hands". The goal is always to have fun and not to judge yourself. So if you are inspired to go upside down than Handstand might just be your thing. Shayna will guide you step by step to get you upside down!

Poses Level 3

Handstand Fall Out

Shayna Hiller

Shayna breaks down Handstand Fallout or Falling Out of Handstand, part of your Level 3 practice. This is a great tutorial to practice up on before trying to nail your handstand. There will most likely be many days, months or years trying to stick your handstand. In the meantime you must know how to fall out properly to reduce the risk of injury. It's super simple and when you learn to fall safely you could have more confidence in your yoga pose and on your road to perfecting your handstand. Shayna will guide you safely to fall out of handstand so you don't fall on your head!

Poses Level 3

Hand to Big Toe

Lauren Eckstrom

Lauren breaks down Hand to Big Toe Pose- Variation 1 (Utthita Hasta Padagustasana I) Level 2 Utthita Hasta Padagustasana literally means Extended Hand Foot Big Toe Pose:) This pose will challenge your balance and focus while strengthening your legs and ankles. It also stretches the hamstrings and opens up the chest, shoulders and arms. When you get into this pose it is common to feel extremely gratified so beware as feelings of joy and strength might flow through you from the inside out:) *Modifications: If you can't reach the big toe you could use a strap around the sole of the foot. If you don't have a strap you could bend the knee and grab the toe or even wrap the shin with your hands interlaced. Watch Lauren as she guides you step by step into Standing Big Toe Pose!

Poses Level 2

Hand to Big Toe 2

Lauren Eckstrom

Lauren breaks down Hand to Big Toe Pose- Variation 2 (Utthita Hasta Padagustasana II) Level 2 Utthita Hasta Padagustasana literally means Extended Hand Foot Big Toe Pose:) This pose will challenge your balance and focus while strengthening your legs and ankles. It also stretches the hamstrings and opens up the chest, shoulders and arms. When you get into this pose it is common to feel extremely gratified so beware as feelings of joy and strength might flow through you from the inside out:) Version 2 of this pose will stretch out the groin a bit more. *Modifications: If you can't reach the big toe you could use a strap around the sole of the foot. If you don't have a strap you could bend the knee and hold it out to the side with your hand on the same side. Watch Lauren as she guides you step by step into Hand to Big Toe Pose 2!

Poses Level 2

Hand to Big Toe 3

Lauren Eckstrom

Lauren breaks down Hand to Big Toe Pose- Variation 3 (Utthita Hasta Padagustasana III) Level 2/3 Version 3 of this pose incorporates twisting action and will further challenge your balance and focus. *Modifications: If you can't reach the big toe you could use a strap around the sole of the foot. If you don't have a strap you could bend the knee and hold it on the outside. Watch Lauren as she guides you step by step into Hand to Big Toe Pose 3!

Poses Level 2

Humble Warrior

Rachelle Tratt

Rachelle breaks down Humble Warrior. A Level 2 posture, Humble Warrior is a pose of surrender with strength. Some tend to think that humility is the highest example of Love. On a physical not this yoga pose with tone your entire body and especially your legs and work you deep into your hip sockets. It will also open your shoulders and the back of the chest, a reminder to always keep your heart open. Remember to be humble so release your head towards the ground and energetically release whatever is no longer serving you. *Modifications: If you can clasp your hands behind your back don't worry. Just place your hands on the ground to the inside of your front leg. You may even drop the back knee to the ground as well. Watch as Rachelle guides you gently into your expression of a Humble Warrior.

Poses Level 2

Lord Of The Dance

Lauren Eckstrom

Lauren breaks down Lord Of The Dance Pose aka Dancer's Pose (Natarajasana) Level 2 Dancer's Pose is a beautifully expressive yoga posture which will challenge your focus, balance and concentration. Don't forget that life is a dance so find the highest expression of yourself and embody it in this yoga pose. Take it slow and gradually get more expressive as you explore the possibilities of every little move. Watch Lauren as she guides Molly to step into her expression of Dancer's Pose. Follow the lead or create your own dance!

Poses Level 2

Lunging Twist

Lauren Eckstrom

Lauren breaks down Lunging Twist Level 1/2 Lunge Twist may be your first yoga standing twist you encounter. Twisting wrings out your inners and and improves digestion. You are essentially getting a rush of fresh blood to your digestive organs. Twisting also help the spine remain flexible and mobile with a broader range of motion. It is said that you are only as old as your spine is so give your spine the love it needs and it will keep you happy for many years to come! *Modification: Use a block underneath your hand. If needed you could also lower your back knee to the ground. Placing a blanket or fold your mat in two for extra padding. Watch Lauren guide you step by step in Lunging Twist.

Poses Level 2

Mountain Pose

Lauren Eckstrom

Lauren breaks down Mountain Pose (Tadasana) Level 1 Mountain Pose is the foundation for all yoga poses. It is said that it some schools of yoga that you would not be able to move on to additional poses until you mastered Mountain Pose, which in some cases would take several months (if you were lucky). Mountain Pose is as basic as it gets (you are basically standing straight and tall), but it could also be one of the most challenging yoga poses too. Try for yourself and see how the most basic pose could also present the greatest challenge. Be still, be calm, focus and relax. Watch Lauren as she guides you step by step to stand still and majestic as a Mountain!

Poses Level 1

Plank/Upward Push-up

Lauren Eckstrom

Lauren breaks down Plank Pose also called Upward Push-up Level 1 Plank or Upward Push-up is a strengthening yoga pose. You will be amazed and the strength you need in your arms, legs, shoulders and core to just hold yourself straight. Imagine your body is literally a plank of wood, straight and strong. This is a great pose to focus on the breath as it will make holding a lot easier. As you breathe deep you are delivering oxygen and prana (life energy) to your body. Watch Lauren as she guides you to hold your Plank!

Poses Level 1

Pyramid Pose

Lauren Eckstrom

Lauren breaks down Pyramid Pose (Parsvottanasana) Level 1/2 Pyramid Pose could be quite an intense posture. It will deeply stretch your hamstrings (back of legs), while challenging your balance and will. There are several variations with the arms so choose the one that works best for you. *Modifications: Bend your front knee if needed or grab a couple of blocks. You can place your hands in prayer or clasp opposite elbows. If your shoulder are too tight than you can try an arm position that feels best to you. It's always best to listen to your body and try different positions to see which one best suits you. You could try reaching your arms straight back like wings with the palms facing up or if this is too much just rest your hands on blocks or on your front shin. Watch Lauren as she guides you into Pyramid Posture!

Poses Level 1

Seated Spinal Twist

Shayna Hiller

Shayna breaks down Seated Spinal Twist (Ardha Matsyendrasana) A Level 2 pose, Ardha Matsyendrasana is literally translated as Half Lord of the Fishes Pose. Some pose names make a lot of sense, but his one you need to really fish around a little bit (no pun intended). All jokes aside this is my favorite twisting pose and if you get deep into it after a long class of deep twists it is one of the most gratifying yoga poses around. It is meditative, but at the same time strengthening. Your spine is lengthening, but at the same time twisting deep. You could really feel you inner organs being deeply massaged in this pose. This pose is deeply detoxifying and will help flush out all the toxins in those hard to reach places. Watch Shayna guide you step by step through this amazing beneficial and detoxifying posture!

Poses Level 2

Side Angle Pose

Travis Eliot

Travis breaks down Side Angle Pose aka Parsvakonasana. A Level 1 pose, Side Angle is a beautiful opening and side stretching yoga pose. It opens, lengthens and stretches the legs, hamstrings, groins, shoulders and chest. It energetically release unwanted energy with every exhale. It will also stretch your hips and strengthen your center and legs. There are many variations of this pose so choose the one that best fits your needs and feels great. A big smile should light up across your face as you breathe deeply into this amazing strong and therapeutic posture. *Modification: Keep your forearm resting on your front knee or use a block underneath your hand. Follow Travis as he instructs you step by step to get into your deepest expression of Side Angle Pose.

Poses Level 1

Side Plank (Vasisthasana)

Rachelle Tratt

Side Plank is a basic arm balancing pose used in many vinyasa sequences. Side Plank will build strength in your arms and shoulders while also challenging your balance. Modifications: If you are still working on your balance or strength, try placing your top leg in front of you like a kickstand or behind you. For an extra challenge you can gaze up towards your extended arm or try lifting your top leg toward the sky (keeping in line with your bottom leg)

Poses Level 2

Staff Pose (Dandasana)

Travis Eliot

Travis breaks down Staff Pose aka Dandasana. A Level 1 pose, Staff Pose is a basic yoga pose, which has tons of benefits. It helps improve posture, strengthen the muscles of the back, lengthens and stretches the spine and is extremely calming to the central nervous system. It will help improve overall alignment of your body and stretch the hamstrings. Imagine you are as powerful as a staff. A sense of strength and joy should be a core feeling. Watch Travis as he instructs you to your Staff Pose.

Poses Level 1

Standing Splits

Lauren Eckstrom

Lauren breaks down Standing Splits (Urdva Prasarita Eka Padasana) Level 1/2 Standing Splits is a deep stretch for the legs, especially the hamstings. It will challenge your balance and coordination. It is also a mild yoga inversion, since your head is below your heart, so you will benefit from the circulation. It also reduces stress and strengthens your overall immunity. *Modifications: Bend your standing leg to comfort and feel free to use a block or two to place your hands on. Watch Lauren instruct Molly step by step to get her splitting!

Poses Level 2

Star Pose: Tarasana

Shayna Hiller

In this video Shayna breaks down Star Pose. This introspective posture is a great outer hip opener and stretch for the lower back.

Gentle Yoga Level 2

Tree Pose

Lauren Eckstrom

Lauren breaks down Tree Pose (Vrksasana). Level 1 Tree Pose, a yogi favorite, is a basic and fun balancing yoga pose that will challenge your focus and attention. For some this pose comes natural and easy and for others it could be quite the work in progress. In all balancing poses precise concentration is the key so find a point to gaze on the horizon (eye level) and focus intently on that spot. This will help keep you calm and balanced while tapping into deep inhales and exhales. There are several variations with the hands and feet so choose the one that feels best to you! *Modifications: Foot may be on the inner shin (do not place on the knee- only below or above). You may also keep your toes on the ground with your leg turned out. Hand in prayer or grow branches and reach them to the sky. Watch as Lauren guides Lindsey step by step to her most expressive and strong Tree!

Poses Level 1

Triangle Pose

Travis Eliot

Travis breaks down Triangle Pose aka Trikonasana. A Level 1 pose, Triangle is a strengthening and stretching yoga pose and engages many parts of the body all at once. It will strengthen your core, legs and open up the hips and hamstrings. Think of your body stacked on a single plane as you try to lengthen and extend your spine straight out in front of you. Draw your belly in and tap into your core to keep from collapsing in the spine. The idea is to work your upper body to parallel with the floor. Think the geometric shape of a Triangle. *Modifications: Blocks are definitely recommended. to place under your hand. You could use 1,2 or 3 blocks to get to a spot that's comfortable for you. If block are not around you could place your hand on your shin. If your neck feels strained you may look straight ahead or down for more comfort. Watch as Travis guides you step by step into this amazing beneficial posture.

Poses Level 1

Twisting Chair Pose

Shayna Hiller

Shayna breaks down Twisting Chair Pose also called Revolved Chair Pose (Parivrtta Utkatasana) A Level 2 pose, Twisting Chair is a challenging standing/twisting yoga posture. It will detox your internal organs, increase circulation, build strength, stimulate digestion and boost your metabolism. Keep your foundation rock solid and always focus on lengthening the spine with each inhale before twisting on each exhale. *Modifications: Feet could be hip width apart instead of touching and place your elbow on the inner thigh closest to you. Watch as Shayna takes you step by step to get your twist on!

Poses Level 2

Upward Facing Dog

Travis Eliot

Travis breaks down Upward Facing Dog aka Updog or Urdvah Mukha Svanasana A Level 1 pose, Updog (Urdhva Mukha Svanasana) is one of the most commonly used backbend yoga poses to be worked on after getting a comfort level in Cobra Pose. Updog in used in every vinyasa class especially when flowing through Surya Namaskar "A" and "B" an alternative to Cobra Pose. Updog stretches the front of the torso and the spine and strengthens the entire body. Breathing will be challenging as your abdomen is stretching. Take your time working into this yoga pose making sure not to dump into your lower back (which is quite common). You may want to place some focus on drawing your belly button in towards the back of the spine in order to protect yourself from straining or dumping into the lower back. This is a common mistake with backbends (dumping in the lower back) and will make you prone to strain or injury. *Modifications: Always listen to your body! You know best and every day is unique. If you feel strained or low on energy but normally use Updog in your yogic repertoire it may be good to back off a bit and use Cobra instead. Watch as Travis takes you step by step to Up Your Dog!

Poses Level 1

Warrior 1

Travis Eliot

Travis breaks down Warrior 1 aka Virabhadrasana I. A Level 1 pose, Warrior 1 is one of the first (hence the name Warrior 1) standing poses you might have learned. It is commonly used in Vinyasa yoga classes and especially in Surya Namaskar "A" or Sun Salute A. Warrior 1 will strengthen your legs, core and arms and opens your chest and hips. You will get an overall feeling of strength and energy when holding this pose. It is a minor twist as well and trying to square your torso to the front will always be a challenge wether your a beginner or an advanced yogi. Have fun, be expressive and enjoy this amazing posture. *Modifications: Always listen to your body! Watch for dumping or over arching your lower back. To counter that action draw your belly button in towards the back of your spine and engage your core. Watch as Travis takes you step by step into your Ultimate Warrior I Pose!

Poses Level 1

Warrior 1 to Warrior 2

Shayna Hiller

Shayna breaks down the common transition of Warrior 1 to Warrior 2 aka Vira 1 to Vira 2. A Level 1 sequence, Warrior 1 to Warrior 2 is a common transition used in many Vinyasa Flow sequences. It is used so often because it feels so great and just fits perfect. You will find that after holding Warrior 1 the flow into Warrior to is to much relief and it feels as though your coming back to your home base like the root note in a musical scale. Whence in Warrior 2 you get to build upon the strength and focus used in Warrior 1 and bring a little more joy and lightness into the pose. It is common to tense your shoulders in this pose so put some extra attention to relaxing and releasing your shoulder down your back. *Modifications: Bend your front knee to your degree. Some days you might feel like going deep and hitting that high note or right angle and other days you may want to stay in the 45degree state and give your body a rest. Every body and every day is unique so always listen closely to your bodies needs in the moment. Watch as Shayna moves your fluidly from Warrior 1 to Warrior 2!

Poses Level 1

Warrior 2

Travis Eliot

Travis breaks down Warrior 2 aka Virabhadrasana II. A Level 1 pose, Warrior 2 is a powerful and elegant pose used in almost every Vinyasa Flow class. It creates a tremendous amount of strength and confidence both inside and out. In this pose you will feel a deep sense of grounding through your feet and should feel light in your upper body. This pose will elevate your energy by creating circulation throughout. Keep the gaze steady and step into your inner Warrior! Watch as Travis takes you step by step into your Ultimate Warrior 2 Pose!

Poses Level 1

Wide Leg Forward Fold

Lauren Eckstrom

Lauren breaks down Wide Leg Forward Fold (Prasarita Padottanasana) Level 1 Wide Legged Foward Fold is a deep release. It lengthens and release the spine and deeply stretches the backs of the legs. It is a great yoga inversion so you will definitely feel the rush of blood to the head especially if you hold for awhile. There are several different arm positions for this pose so be ready to explore. You make gently shake the head yes or no to release the cervical spine. *Modifications: You may use a block to gently rest your head on. If the hamstrings are tight or your knees are tender put a gentle bend in your knees. Watch as Lauren takes you step by step to through this deep releasing forward fold!

Poses Level 1

Warrior 2

Andrea Jensen

Get ready for a deep dive into the art of Warrior 2, or as we call it, Virabhadrasana II. Andrea's got the lowdown on this Level 1 session, where we'll unravel the secrets of this dynamic pose. Warrior 2 is the backbone of almost every Vinyasa Flow class, and for good reason. It's all about unlocking your inner power, strength and confidence, both on and off the mat. As you strike this pose, you'll feel a rock-solid foundation through your feet while maintaining an effortless lightness in your upper body. It's a recipe for boosting your energy, creating a flow of life force, and grounding yourself like a true warrior. Fix your gaze and channel your inner strength as Andrea walks you through the art of Warrior 2, step by step. Your warrior spirit is about to shine bright – get ready to own your mat!

Poses Level 1

Warrior 3

Shayna Hiller

Shayna breaks down Warrior 3 (Virabhadrasana III) also know as Superman! A Level 2 pose, Warrior 3 is a powerful balancing yoga pose. This yoga pose will tone your entire body and especially your legs. Keep the core engaged for proper balance and alignment and keep your focus on a spot on the ground to help your mind clear and concentrate on the moment. There are several arm varieties so choose the one that feels good to you. Options are arms forward, hands in prayer or arms back like wings palms up or down. Try to feel light as though you are gliding through the sky. *Modifications: Place a bend in your standing leg as deeply as needed and place your hands on two blocks in line with your shoulders. Watch as Shayna takes you step by step into through your Warrior 3 Pose.

Poses Level 2

Headstand Tutorial

Drinie Aguilar

In this quick 15-minute tutorial, Drinie's got your back on finding balance and comfort in your Sirsasana or headstand game. Dive into tricks and techniques for both Sirsasana A and B, setting you up to chill on your noggin a bit longer, sans the wall. It's all about leveling up your headstand game for the next practice. Let's dive in and find that sweet spot!

Poses Level 2