Hey Yogis! Today’s practice is part of our strengthen and lengthen series where we’ll work on both strength and flexibility for a full body workout and a deep stretch. Today’s yoga class, in particular, is designed to help us feel LIGHT and free. 

We’ll start on the ground with some moderate stretches to start slow and get the blood flowing. Then, we’ll fire it up and work the arms are core before making our way up to our feet for some balancing postures and revitalizing breath work. To close out the practice, we’ll make our way back down to the mat for a well-deserved savasana. By the end of the yoga class, you’ll feel light, balanced, and proud of yourself for showing up. 

Here are some poses and sequences featured in this yoga class. 

Child's Pose (Balasana): In Child's Pose, the arms are extended forward with the forehead resting on the mat. This restorative pose is excellent for relaxation, stretching the spine, and releasing tension in the shoulders and back.

Puppy Pose (Uttana Shishosana): Puppy Pose involves extending the arms forward and lowering the chest towards the mat while keeping the hips lifted. This pose is beneficial for opening the chest, stretching the spine, and improving flexibility in the shoulders and upper back.

Sphinx Pose (Salamba Bhujangasana): Sphinx Pose involves lying on the stomach and lifting the upper body using the forearms. It helps strengthen the spine, open the chest, and improve posture while relieving mild backaches.

Chair Pose (Utkatasana) strengthens lower body muscles, improves balance, and posture by engaging thighs, glutes, and core while bending knees and lowering hips as if sitting in an imaginary chair, with arms raised overhead.

One-Legged Revolved Mountain Pose (Eka Pada Parivrtta Tadasana) strengthens legs, core, and back muscles, improves balance, and focus while twisting the torso, stimulating digestion, detoxifying the body, and enhancing spinal mobility.

Tree Pose (Vrikshasana) is a balancing posture that strengthens legs, ankles, and core muscles, improves concentration, and focus while stretching hips, inner thighs, improving posture, and calming the mind.

Cactus Arms: Cactus Arms is a simple arm position where the elbows are bent at 90 degrees, resembling a cactus shape. It helps open the chest, stretch the shoulders, and improve posture by countering the effects of prolonged sitting.

Yoga Squat (Malasana): Yoga Squat is a deep squat with the feet turned outward, allowing the yogi to sit with the buttocks close to the ground. This pose improves hip flexibility, strengthens the legs, and promotes digestion.

Savasana, or Corpse Pose, involves lying on the back with legs extended and arms by the sides. It is a relaxation pose that promotes deep rest, reduces stress, and allows the body to integrate the benefits of the practice.

Hey Yogis! Today’s practice is part of our strengthen and lengthen series where we’ll work on both strength and flexibility for a full body workout and a deep stretch. Today’s class, in particular, is designed to help us feel REFRESHED. 

We’ll start on the ground with some moderate stretches to start slow and get the blood flowing. Then, we’ll make our way up to our feet for some favorite strengtheners and lengtheners including extended side angle pose, warrior 2 pose, high lunge, triangle pose, and pyramid pose. And we’ll finish with a bit of juicy and revitalizing breathwork.

It’s gonna be a good one. You’re gonna feel refreshed afterward. Choose a clear, clear, and revitalizing space, roll out your mat, and let’s get started.

Child's Pose (Balasana): In Child's Pose, the arms are extended forward with the forehead resting on the mat. This restorative pose is excellent for relaxation, stretching the spine, and releasing tension in the shoulders and back.

Puppy Pose (Uttana Shishosana): Puppy Pose involves extending the arms forward and lowering the chest towards the mat while keeping the hips lifted. This pose is beneficial for opening the chest, stretching the spine, and improving flexibility in the shoulders and upper back.

Sphinx Pose (Salamba Bhujangasana): Sphinx Pose involves lying on the stomach and lifting the upper body using the forearms. It helps strengthen the spine, open the chest, and improve posture while relieving mild backaches.

Half Bow Pose (Ardha Dhanurasana): In Half Bow Pose, one leg is bent, and the foot is brought towards the buttocks while the opposite arm reaches back to grasp the ankle. This pose enhances flexibility in the back, strengthens the core, and improves balance.

Low Crescent Lunge (Anjaneyasana): Low Crescent Lunge involves stepping one foot forward into a lunge position with the back knee lowered to the mat. This pose stretches the hip flexors, strengthens the legs, and promotes stability and balance.

Cactus Arms: Cactus Arms is a simple arm position where the elbows are bent at 90 degrees, resembling a cactus shape. It helps open the chest, stretch the shoulders, and improve posture by countering the effects of prolonged sitting.

Extended Side Angle Pose (Utthita Parsvakonasana): In Extended Side Angle Pose, the body is stretched sideways with one arm reaching towards the ground and the other extended overhead. This asana strengthens the legs, stretches the side body, and improves overall flexibility.

Warrior Two Pose (Virabhadrasana II): Warrior Two involves standing with legs wide apart, arms extended parallel to the ground, and gazing over the front hand. This pose enhances leg strength, opens the hips, and promotes balance and focus.

Triangle Pose (Trikonasana): In Triangle Pose, the body is extended sideways with one hand reaching towards the ground and the other extended towards the sky. This asana strengthens the legs, stretches the waist, and improves flexibility in the spine and hips.

Pyramid Pose (Parsvottanasana): Pyramid Pose entails standing with one foot forward and the other foot back, folding forward at the hips. This asana stretches the hamstrings, strengthens the legs, and improves posture.

Half Sun Salutation: Half Sun Salutation is a simplified version of the traditional Sun Salutation, involving a sequence of flowing movements to warm up the body and increase flexibility. It is an excellent way to energize the body and improve circulation.

Yoga Squat (Malasana): Yoga Squat is a deep squat with the feet turned outward, allowing the yogi to sit with the buttocks close to the ground. This pose improves hip flexibility, strengthens the legs, and promotes digestion.

Savasana: Savasana, or Corpse Pose, involves lying on the back with legs extended and arms by the sides. It is a relaxation pose that promotes deep rest, reduces stress, and allows the body to integrate the benefits of the practice.

Hey Yogis! This gentle full-body yoga class is designed for emotional release. We'll spend most of the practice close to the mat and really focus on mindful movements as we open the hips, open the heart, twist to detox, and build a bit of core strength. 

This yoga class is a great way to balance and re-center in the morning before you start your day. It’s also a great practice to release built-up emotions in the evening before winding down for bed. Since the practice is close to the ground and is very low-impact yoga, it's also a practice you can enjoy when you're a bit low on energy.  

We'll start in easy pose. After deep, mindful breaths, we’ll warm up the core with cat and cow and then open the heart and hips with puppy pose and child’s pose. Soon after, we’ll work through some low spinal waves and some intense foot stretching before threading the needle for a twisty detox. As we continue the practice, we start to engage the core in the front and back body with the low planks, side planks, and locust poses. Finally, toward the end of the yoga practice, we’ll work on deep hip openers with poses like lizard and cow face pose. 

In 30 minutes, we'll work the full body with the intention to help you move forward feeling more relaxed and free.

Set up a nice cozy ambiance, roll out your mat, and let's get started!

Hey Yogis! This gentle full body yoga practice is for grounding, strength, and flexibility. We'll spend most of the practice close to the mat and really focus on mindful movements within and between each pose.

Practices like this one are a great way to balance and re-center in the morning before your day to start with a clear mind or in the evening to be able to disconnect from the day and reconnect to yourself.

Since the practice is close to the ground and is very low-impact yoga (completely wrist-free with no significant body weight on the hands or feet), it's also a practice you can enjoy when you're a bit low on energy.

We'll start in easy pose. After deep, mindful breaths, we'll work on arm strengthening and chest opening exercises. As we continue the practice, we start to engage the core and hip flexors by working through some leg lifts. Then, we move on to some bridge variations, always moving with the breath. Finally, we open up the hips with poses like butterfly, child's pose, and frog pose.

In 30 minutes, we'll work the full body with the intention to help you move forward feeling more relaxed, grounded, and centered. Set up a nice cozy ambiance, roll out your mat, and let's get started!

Hey Yogis! Are you ready for an energizing yoga class that targets your core? This Yoga for Strong Core yoga class focuses on strengthening and improving your posture, while also enhancing stability - literally and figuratively ;)

We'll work through numerous variations of boat pose throughout the practice, using bridge pose between each as a way to rest and reset while strengthening the back body and stretching out the front abs. It's pretty long for a core workout, but it's absolutely worth it. Roll out your mat, and let's get started!

The Yoga for Strong Core yoga class contains the following poses and sequences:

This class is also great for:

Yoga for Strong Core Yoga Class Poses

Easy Pose (Sukhasana)

The Easy Pose is a foundational yoga posture that may seem simple but plays a significant role in strengthening your core. By sitting up straight with your legs crossed and feet beneath your knees, you engage your core to maintain an upright posture. This pose helps improve your posture and provides a strong foundation for other core-focused yoga poses.

Torso Circles

Torso Circles are an excellent way to warm up your core and improve its flexibility. While in a seated position, gently circle your upper body in one direction and then the other. This movement engages your oblique muscles and helps you maintain a supple and strong core.

Easy Pose Side Bend

Building on the Easy Pose, the Side Bend adds a lateral stretch to the equation. As you reach one arm overhead and bend sideways, your core muscles engage to stabilize your body. Regular practice of this pose will increase the strength and flexibility of your core.

Bridge Pose (Setu Bandhasana)

The Bridge Pose is not only a great backbend but also a fantastic core-strengthening yoga pose. As you lift your hips off the mat, your core muscles, particularly the lower abdomen and lower back, engage to support your spine. This pose helps tone your core muscles and increase their endurance.

Boat Pose with Twist

Boat Pose is a classic core-strengthening posture, and adding a twist intensifies the challenge. Balancing on your sit bones with your legs lifted and your spine straight, you rotate your torso to engage the oblique muscles. This dynamic twist targets your core from different angles, making it a versatile exercise.

Boat Pose with Leg Lifts

Boat Pose with Leg Lifts takes the challenge up a notch by requiring even more core engagement. As you balance on your sit bones and lift your legs (one at a time), your core muscles are activated to maintain stability. This pose not only strengthens your core but also enhances your balance and concentration.

Boat Pose to Low Boat Pose

Transitioning from Boat Pose to Low Boat Pose is an excellent way to build core strength and endurance. This dynamic sequence involves lowering your upper body and legs toward the mat and then lifting them again. The continuous motion challenges your core muscles, helping you develop a strong and stable core over time.

Boat Pose Straight Legs

In Boat Pose with Straight Legs, you extend your legs fully while balancing on your sit bones, creating an intense core workout. This pose targets the entire core, including the rectus abdominis, obliques, and transverse abdominis. Regular practice can lead to a sculpted and powerful core.

Side Plank Arm Twist

The Side Plank Arm Twist is a fantastic pose for enhancing your core stability and oblique strength. Balancing on one arm and lifting the opposite arm overhead, you twist your torso to work the oblique muscles. This pose not only strengthens your core but also improves your overall balance and coordination.

The Yello Yoga Podclass is a collection of audio yoga classes designed for yogis of all levels to be able to connect to the breath and body without connecting to a screen. By simply listening (rather than comparing our postures with the postures on the screen or the other yogis around us), we’re able to tune in more closely to our bodies and spirits and truly decide the movement that feels best for us at any given moment.

My voice will tell you what pose comes next. Your voice can tell you how to make it yours!

Most of these classes are designed under the assumption that listeners have at least a little foundational knowledge of yoga. Most yoga poses are explained in each class but more as a reminder of the general shape we’re making rather than a step-by-step explanation of everything going on in the pose. I'll leave the mental checklisting to you. Having said that, if you ever get lost or don't know a particular pose or shape, you can absolutely make it up, listen to your body, and move in whatever way feels good to you. Or you can use the description of each episode to look up some poses ahead of time.

Getting lost is a chance to discover something new.

If you like this podcast, please follow and share with your yogi friends. If you have any kind of feedback, you can send me a message at [email protected]. I'm still learning what works best for these classes and so would love to hear your thoughts. Thanks for listening! I hope you enjoy.

Kelly

Hey Yogis! Are you ready to build a strong foundation? This Yoga for Strong Legs and Glutes yoga class is the perfect vinyasa class to tone and shape the lower body. It’s a 40-minute class that targets the thighs, hamstrings, and glutes with poses like chair pose, warrior 3, warrior 2, high lunge, and goddess pose. We’ll spend quite a bit of time in balancing postures during this practice, so it might be a good idea to practice with a chair or wall or railing toward the front of your mat. 

This Yoga for Strong Legs and Glutes yoga class contains the following poses and sequences: 

This class is the perfect yoga class if you’re looking for: 

Half Sun Salutation

We’ll start our yoga class with Half Sun Salutations (mountain, upward salute, forward fold, halfway lift, forward fold, upward salute, mountain) to warm up the body, increase body and breath awareness, and provide a gentle stretch for our legs and back. 

Chair Pose / Chair Pose Airplane Arms

Once the legs and glutes are slightly warm, we’ll activate and engage them further with chair pose. While in chair, we’ll undulate from traditional chair pose with the heels planted and arms overhead to airplane chair (with lifted heels and arms stretched out behind the body), targeting slightly different muscles in the legs, glutes, and back as we move between poses 

Warrior 3

We’ll be in Warrior 3 pose quite a bit during the practice which strengthens the whole body and mind and is particularly good for the glute muscles. You’ll feel the burn not only in your lifted leg but also in your standing leg as you contract the muscles to keep balance. 

High Lunge / High Lunge Airplane Arms

We’ll make our way to high lunge, strengthening the legs and glutes, particularly the quadriceps and hip flexors. We’ll shift our weight forward to our bent leg and add airplane arms for an extra challenge for the front quadricep. 

Warrior 2 / Warrior 2 (Straight Legs with Upward Salute)

In our second sequence, we’ll make our way to Warrior 2 pose to target the quadriceps and outer thighs, building strength and stability in the legs. By straightening the legs with an upward salute in this pose, we’ll not only engage the inner thighs as we lift up, but we’ll also encourage a deeper stretch as we sink back down to Warrior 2. 

Goddess Pose / Five Pointed Star

Our final sequence involves undulating between Goddess Pose and Five Pointed Star. Goddess Pose is an excellent pose for strengthening the inner thighs and glutes while also stretching the groin and hips. But adding Five Pointed Star, we engage the inner thighs further and also work to improve balance and mind, body, connection.  

Spider Pose

Our final strength pose of the practice is Spider Pose. While in Goddess Pose, we’ll lift the heels to come onto the toes and fold the upper body down and forward toward the mat. The hands are crossed in front, resting the outer palms on the ground, resembling the shape of a spider.

Restorative Poses

This Yoga for Strong Arms and Back yoga class is the perfect vinyasa yoga class for when you’re feeling full of energy. It’s a 25-minute class that targets the arms and back with poses like chaturanga, upward dog, baby cobra, locust, dolphin, and more.  

This Yoga for Strong Arms and Back yoga class contains the following poses and sequences: 

This class is the perfect yoga class if you’re looking for: 

Mountain Pose and Upward Salute

The combination of Mountain Pose and Upward Salute is not only a perfect warm-up but also a graceful way to begin your strong arms and back yoga session. This fluid sequence warms up your shoulders, upper back, and core while grounding you in the present moment.

Upward Salute and Mountain Cactus Arms

This sequence combines the graceful extension of Upward Salute with the added challenge of cactus arms. By bending your elbows and spreading your fingertips wide while in Mountain Pose, you engage the muscles in your upper back and chest, preparing them for the more intense poses ahead.

Undulating Baby Cobra

Undulating Baby Cobra is a dynamic exercise that adds a unique dimension to your yoga for strong arms and back routine. When you lift your upper body off the floor, especially without using your hands, your shoulder blades squeeze together, intensifying the strength work for your shoulders, rhomboids, and middle trapezius muscles.

Spinal Waves

Spinal Waves are a dynamic and fluid movement sequence that helps awaken and strengthen the muscles along your spine. This practice involves flexing and extending the spine while flowing with your breath. These gentle undulations relax tension in the back, enhance flexibility, and promote a deep sense of body awareness.

Undulating Locust

Undulating Locust, inspired by the traditional Locust Pose, adds a dynamic twist to your back-strengthening routine. In this variation, you lift your chest and legs rhythmically, engaging your lower back and entire spine. The undulating motion not only strengthens your back but also offers a unique way to improve flexibility and mobility.

Three-Legged Dog and Knee to Elbow High Plank

Transitioning from Downward Dog into Three-Legged Dog and then into Knee to Elbow High Plank is a sequence that not only builds arm and back strength but also challenges your core stability.

Three-Legged Vinyasa

The Three-Legged Vinyasa is a graceful and challenging movement that combines balance, strength, and flexibility. This sequence usually involves transitioning from Three-Legged Dog to Plank, Chaturanga, Upward Dog, and Downward Dog. The fluidity of these movements engages your arms and back while increasing your heart rate.

Dolphin / Dolphin Push-Ups

Dolphin Pose, similar to Downward Dog but on your forearms, and Dolphin Push-Ups are exceptional for developing arm and shoulder strength. Dolphin Pose specifically targets the triceps and shoulders while providing a deep shoulder stretch.

Hero’s Pose with Eagle Arms

Hero's Pose (Virasana) with Eagle Arms is an excellent way to release tension in your upper back, shoulders, and arms. Combining the seated Hero's Pose with the binding of Eagle Arms provides a deep stretch and strengthens the muscles that support your upper body.

The mantra of the class is I Am Strong. That said, it takes just as much strength to take a break as it does to continue pushing through. Be mindful of your limits as you practice, please. I’m wishing you love, luck, and strength! Namaste.

Good morning yogis! If you're feeling low on energy this morning, this restorative yoga class is the perfect way to start your day. We'll stay low to the ground throughout this grounding yoga practice while bringing awareness to the hips, heart, and breath as we cultivate self-love, compassion, and peace.

Here's a preview of the class ahead:

We'll start our practice in Easy Pose to bring balance and clarity to the mind. Simultaneously, we'll take the Cin Mudra (with palms open and the thumb and index finger touching to create a ring) to open the body, mind, and spirit to receive love.

We'll begin to move the body with seated torso circles, activating energy at the base of the spine to begin energizing the body and mind and prepare the body to move with the breath.

We'll relax the spine, shoulders, neck, and head with Easy Pose Forward Bend. This will produce a calming effect on the mind as well as the circulatory, respiratory, and nervous systems, making it a great pose for overall healing and restoration.

Remaining seated, we'll take Head to Knee Pose with one leg stretched long to improve flexibility in the lower back and restore tired hamstrings. The deep breathing that accompanies Head to Knee Pose brings fresh blood to the diaphragm and lungs and helps to keep the chest clean and strong.

We'll create the shape of half the universe with our bodies. While strengthening our side bodies and opening our root and throat chakras, we remind ourselves of our connection to all things.

Butterfly Pose activates our parasympathetic nervous system (rest and digest system, slowing down the heart rate, conserving energy, and, ultimately, helping to energize the body.

We'll take Puppy Pose to stretch the spine, shoulders, and upper back so we can warm up the body for our upcoming heart opener pose. As a slight inversion, with the heart just higher than the head, puppy pose helps relieve anxiety and stimulates healing.

We'll take a variation of camel to open the chest and heart. While stimulating the throat and heart chakras, we foster openness in our lives, improve the way we deal with emotions, and improve our communication around these emotions as well.

We'll close our practice with Easy Pose Side Bend, swaying from one side to the other. While doing so, we'll keep blood supply fresh and flowing as a way to energize our bodies and prepare ourselves for the day ahead.

The above poses make this the perfect class for:

Here's a preview of the class ahead:

This quick 20-minute vinyasa yoga flow offers a little bit of everything (breath work, strength, flexibility). You can think of it as the one practice you could do every single morning to keep your body fit and start your day feeling great.

We'll start the vinyasa yoga class low in child's pose and slowly work out way up into warrior poses, extended side angle, and finally triangle pose - a great relief from burning legs :) All with the goal to wake up the body and breath so we can conquer the day with strength and vitality. The mantra of the practice? I am a magnet for miracles.

Here's a preview of the class ahead:

And here are some of the reasons you might want to take this class:

Wishing you love and light and peace for your day!