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Build up to Half Moon pose with this flow!

Work on hip rotation with this Figure 4 flow!

This week's flow of the week starts from a Fish Pose!

Many yoga poses can feel impossible to achieve at first. Students are often limited by tight muscles, limited mobility or insufficient strength. Although the full pose may not be accessible right now, there are many modifications and props to make a pose more accessible and prepare your body for the full version. In this part, we'll look at Wheel pose (Chakrasana) and Front Splits (Hanumanasana). 1. Wheel Pose (Urdhva Dhanurasana) A deep backbend that opens the chest, shoulde

Pigeon Stretch is a deep hip opener that shows up in many styles of yoga. It's an especially soothing passive stretch in yin practice, allowing the bodyweight to deeply open the hips as you soften into the stretch. We’ll break down how to practice Pigeon safely, why it’s so effective, and how to modify it for your body. What Is Pigeon Stretch? Pigeon stretch is a forward-folding hip opener where one leg bends in front of you while the other stretches straight back. It targets

What Is a Yoga Strap? A yoga strap is a long, sturdy cotton or nylon belt with a buckle that allows you to adjust the length. It acts as an extension of your arms so you can reach further without straining. Why Use a Yoga Strap? Using a strap can help you: Improve flexibility gradually Maintain proper alignment Prevent overstretching and injury Make challenging poses accessible Hold poses longer with better posture Think of it as support, not a shortcut. How to Use a Yoga Str

Yoga brings people together. Whether you’re new to yoga or a seasoned mat warrior, you’ve definitely met some of these yogis… or you are one of them. 1. The Early Bird Yogi Arrives 25 minutes before class and 'chopes' their favorite spot. Has already set up their mat, blocks, strap, knee pads, etc. when the instructor walks in. Enjoys having a nice easy chat with instructor before starting class. 2. The Glamorous Yogi Head-to-toe matching outfit. Makeup stays in place and ha

With so many yoga styles available, it’s easy to feel unsure about which class to choose. A helpful starting point is to look at your goals — what you want your body to feel and do better. If Your Goal Is to Improve Flexibility If your goal is to improve flexibility and range of motion, consider slower classes that focus on longer holds. Yin Yoga and Hatha Yoga are two styles of yoga in which static poses are held for longer periods of time. These classes allow muscles an

Yin yoga invites you to slow down and stay. In a world where movement is often fast and effort-driven, this practice asks something very different — to linger, to feel, and to listen . At the heart of yin yoga are long-held stretches , usually held for several minutes at a time. Rather than flowing from pose to pose, you gently settle into each shape and allow the body to open gradually. The intention isn’t to stretch harder, but to give the tissues time to respond. What Make

Forward folds are among yoga’s most calming and clarifying movements—but they’re also among the most commonly misunderstood. Many people believe the goal is to touch the toes at all costs, even if that means collapsing the chest or rounding the spine. But in reality, a safe and effective forward fold prioritizes length over depth. The key? Extending the spine before you fold. In this post, we’ll explore why spinal extension matters, how it transforms your forward fold, and s

In a world that constantly pushes us to move faster, many of us spend our days bouncing from task to task, our nervous systems stuck in overdrive. This is where restorative yoga offers a powerful and much-needed antidote. Restorative yoga is a gentle, slow-paced style of yoga in which the body is supported in comfortable, restful poses. Unlike more active styles of yoga that focus on muscle engagement and movement, restorative yoga is about stillness, support, and surrender.

When we squat, we push our knees outward to protect the knee joint and activate the glutes. Tight and weak adductors, or inner thigh muscles, can cause the knee to collapse inward and increase the risk of knee injuries. Here are some stretches for the adductors in Part 2 of Don't Skip the Hips!

Do your knees collapse inward? Pain on the outside of the hip or knee when squatting, running or climbing stairs? You may have limited hip mobility! Our hips are a ball and socket joint, which means they should be able to rotate in all directions. However, muscular tightness and weakness can limit the range of motion of the hips. The ability of the hip to rotate internally and externally affects our ability to perform daily movements like squatting, running or even walking, w

Squatting, bending, kneeling - these are the fundamental movements of our daily lives. Sitting at desk-bound jobs has reduced our natural mobility, causing difficulty and even pain in performing simple movements. A gentle yoga practice is a safe and effective way to loosen your joints, stretch your muscles, and get your mobility back. Try this mobility test to find out how mobile you are!

Can't touch your toes? Difficulty bending over to pick something off the ground? Tight and stiff hamstrings can affect our daily lives by making it uncomfortable to perform simple actions and increasing our risk of injury when running, lifting or jumping. They can also contribute to posture issues and back pain. To fix tight hamstrings, we need to work on both stretching the hamstrings and strengthening the hip flexors and quadriceps. Increase hamstring flexibility and mobili

Do you suffer from a slipped disc, disc bulge or disc herniation? Those who live with disc injuries know how painful and debilitating back pain and sciatica can be. Rehabilitation focused on core stabilisation, core strengthening and careful stretching can help with recovery and preventing re-injury. Try this daily routine of gentle yoga movements to increase strength and flexibility without aggravating the injury. Remember, patience and rest are also a must for recovery!