Supta Virasana – Reclining Hero Pose

Welcome to a short but VERY effective front-body sequence. This class can also be practiced before the “Hanumanasana-1” or individually. The purpose is elongating the entire front body for deep experiences and it is very targeted to stretch your quadriceps and hip flexors. Make sure to have your blocks ready for modifications.

Upper Body Focused Flow

Our spine can move in 7 different directions: flexion (forward folds), extension (heart openers), lateral (sideband right & left), rotation (twists right & left) and axial extension (lengthening like sitting tall).

In this class, the focus is moving the upper body as many directions as we can go within the flow.

Upavistha Konasana – Wide Angle Seated Forward Bend

A sequence designed to prepare the body for most of the deep seated forward bends and the wide-leg standing poses. The focus is stretching the insides and backs of the legs, stimulating the abdominal organs, strengthening the spine, calming the brain and releasing tension from groins. Please make your blocks and cushions ready as you may need them during the practice.

Meditation: Soft & Steady

In this guided meditation, we will pay attention to the small parts of the body without loosing the understanding of the whole. It is also a powerful way to notice the differences on the right and the left side of the body as we explore how softening and being steady can help us with that. Can we practiced anytime during the day.

Change Your Perspective

Malasana to Bakasana

This two shapes are actually the same and we only need to change our perspective to see the difference. You will feel immediately that the relationship with the gravity is changing your experience so much. This class can be a good starting point for your arm balances. We strengthen the shoulders, the upper arms, the forearms, and the wrists.

Hanumanasana (Monkey Pose)-1

Hanumanasana or Monkey Pose is  such a form in the yoga practice which requires a lot of dedication and patience. In the modern world we are very used to the end result and very focused on the fruit of actions where we miss the point of devotion and courage. The Hindu God Hanuman is the embodiment of this devotion and courage. There will be Hanumanasana-2 class coming soon with a different and more advanced sequence soon. Please repeat this class until you feel ready for Hanumanasana-2.

Practice YOU

Elena Brower is one of the senior yoga teachers who I like to learn from and closely follow. She designed a deck called “practice you daily awakening”. Trusting the energy we are all creating with this class, I pick a card at the end and highly encourage you to contemplate on the message for the rest of  your day. Awaken your body & mind to practice you!

Yin Yoga for Legs & Hips

Welcome to your Yin Yoga practice!

Yin Yoga is a slow, soothing, and meditative style of yoga that targets the deep connective tissues, bones, joints, fascia, and ligaments in the body.

This class is ruling the area of legs and hips. Berkay will be showing the accessible versions by using more props as well as different transitions between postures. You’re welcome to play a soft music for your own liking as I chose to keep it with no-music.

Twisting Flow

Twisting in our practices is very detoxing and keeps our spines healthy!

I injured myself a few times getting quick in my twists and I’d like to encourage you not to do the same. This flow will allow you to understand that the “length” and “creating space” is necessary before you deepen your twists in your thoracic spine. Please play within your own sweet edge.

Yin Yoga for Spine

Welcome to Yin Yoga!

This style of yoga is different than other active styles like Hatha or Vinyasa. We hold the yin postures 3 to 5 minutes and there are only handful of shapes we will explore in this class. Being more passive in postures doesn’t mean that it’s very easy. Some practitioners may find it quite intense if they are not used to remain in postures for 3-5 minutes. This particular class you’re about to practice is all about Spine!