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A stretchy Flow of the Week with a Compass theme. Tips for Compass pose Work on revolved head-to knee pose: Essentially Compass pose in a different orientation. Warm up your shoulders: Compass is not just about hamstrings. Significant shoulder mobility is required from the side that is grabbing the extended foot. Warm up your spine (side stretch and twisting) : Push your ribcage and twist the chest away from your extended leg to find more space. Props: If you can't reach the

A short shoulder warmup to get the blood flowing in those shoulders before your practice!

Mirror flow - where the second half of the flow mirrors the first half backwards. We love mirror flows as they allow you to try transitions between poses both ways! i.e. from Pose A to Pose B AND from Pose B to Pose A. Plus, they're just cool. Try this fun mirror flow with a little arm balancing optional transition at the end (Shoulder pressing --> Firefly --> Crow)

This week's Flow of the Week is Eagle-themed. All things cross legged and cross armed! Tips for Eagle Pose: Which side goes on top?: Should the arm and leg on the same side be below or should the arm and leg on opposite sides be below? The short answer is that there is no definitive must-do way. Try both ways and see which works best for you. I personally learnt it with the arm and leg on the same side below (i.e. right leg standing = right arm wrapped below) and find this wa

A fun little balancing snippet to try Warrior III --> Stork --> Dancer --> Super Soldier --> Baby Grasshopper

Happy International Day of Yoga 🧘 The theme for this Flow of the Week 😎 is... Wild Thing! Tips for Wild Thing: Preparation: important to open the shoulders and upper back sufficiently. Work on puppy pose and deep downward dog, pushing the chest backwards towards thighs and lowering head to the mat. Open hip flexors with some bridges and low lunges. Entry: try entering from a seated position instead of downward dog, with one leg extended in front of you and one leg bent. Pu

Don't let go of your feet!

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