Three Dog Yoga Podcast

get a really nice full-body stretch and mental vacation in this 45-minute flow focused on creating vitality, balance, and relaxation.

get yourself ready to dance all night....or at least feel ready to dance all night.

want to jump back to chaturanga with more ease and skill? press play.

what's the number one things you can do to improve your vinyasa practice? press play and fund out.

guided breathing, back-body opening, and steady, rythmic flow to engage the mind and calm the nervous system take center stage in this gentle vinyasa practice.

the title just about covers it. this one's a good go-to when you want to move, breathe, and then get quiet.

it's cool if you don't want to do a practice that starts with the word plank. we don't either. 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.

what do lunges have to do with fearlessness and joy? press play and find out...and you'll get a really good all around vinyasa practice, too.

change things up and enjoy a little reverse flow with this one. we start with hip openers and side bends, move to a steady, smooth vinyasa, then back to the floor for deeper hip openers and Savasana. perfect.

ready to refine your skills at getting up and down off the floor? want to feel more graceful in your transitions? just want a solid hip opening practice? score!

keeping a steady breath pace and keeping your attention on that breath pace is how vinyasa yoga helps us focus, declutter, and feel better. 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.

our FLOWTATION classes combine vinyasa, deep stretching, and mindfulness practices. they offer a chance to just breathe and be -- and put the techniques you refine in our FLOW and POWER classes to use in moving meditation. 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

back bends aren't circus performers...they're spinal extension poses that help balance us out and make us feel lifted even when life gets heavy. 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.  

in this one, we mess around a bit...but around here we take messing around quite seriously. 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.

need a recovery day...for body or mind? this one's got you covered. 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.

got a busy brain? a hectic schedule? a full house? 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!

got half an hour and want to: a. get a workout in b. get your stretch on c. practice some mindfulness   you're in the right spot. just hit play.

whether you stepped onto your mat feeling slow and lethargic or wired and jittery, the same yoga practice can bring both ends of the energetic spectrum back toward the middle. 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.

this one's yoga for people who don't do yoga. (although, if you do yoga, you'll like it, too). 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.

yes, you can have both ease and effectiveness in the same pose. 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.