In this five minute asana lab, Emily Sullivan leads you into flying pigeon, also known as galavasana.

Suggested props: 2 blocks
Suggested pairing: Flow: Intermediate/Advanced Flow • Emily Sullivan • 40 minutes

Janu Sirsasana or Head of the Knee Pose is one of those "drive by" shapes we don't spend a lot of time dissecting. It's one of the best ways to get a stretch for the legs and low back with the added bonus of hip opening. Masaaki unpacks the shape using props, research poses and a quick anatomy le...

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Join Down Under School of Yoga's David Magone as he explores preparatory stretches, entry approaches and tips to help you catch some air in Bakasana (Crow Pose).

Not sure which backbend fits in your Vinyasa Flow practice? Kate Heffernan breaks down the difference between Low Cobra, Upward Facing Dog, & Cobra. Which one is which & when might you use each?

A tutorial on the different backbends practitioners may use within a flow yoga class.

Side planks help to strengthen your core, obliques, back and shoulders. Learn modifications, proper form and advancement options as we break down a pose you see all the time.

This practice offers a tutorial on how to create an aligned chaturanga. Moving from the easiest variation to the most demanding so practitioners can feel empowered in the choice they make to create a sustainable, strong, & safe chaturanga in their flow practice.
Suggested Props: Two equal sized ...

This practice will lead practitioners through several variations on how to do bakasana using blocks & a blanket.

Suggested props: 2 Blocks and Blanket

The primary series Marichasanas are challenging to the shoulders, hips and spine, as well as to the mind. Finding some space between the ribs can help. This video shares some tips to help you find ease in these poses.

Suggested props: Towel or Strap

Dropping back into and then standing up from a backbend can be fun and empowering, and you don’t need to be a gymnast! This class starts by warming up the back, legs, and shoulders. You’ll then use a wall as a prop to practice this skill on your own.

Suggested Props: A Blank Wall

This simple tutorial is meant to help increase your balance and focus in headstand with three easy postures beforehand. For this practice, it's best to have warmed up thoroughly before practicing.

Suggested Props: Two thick blankets.

Discover your flying abilities with Crow! You'll learn the basics on alignment and strengthen your alignment. This is great whether you are starting arm balances, or looking to add stability to an already existing practice.

Suggested Props: One block

Learn how to set up props correctly in order to safely go into Salamba Sarvangasana (supported shoulder stand). This mini class offers three different ways to work on shoulder stand, with details on how to measure for correct positioning. We do not stay in shoulder stand long; the class is intend...

On a time crunch? On the run? In the airport? This 10 minute class will hit the three areas of your body that are responsible for lower back pain.

Suggested Props: Wall & Block

Join Marina to learn the variations in one of everyone's favorite hip openers: pigeon.

Check your alignment and learn the proper form for multiple side plank variations. Find the modification and options to ensure you are getting the most from this dynamic pose. Susan will take you through the pose step by step for both forearm and high side plank variations. Finish the tutorial wi...

Learn the modern and traditional variations of the notorious Bakasana Crow Pose. Jovan will break down the physical technique required as you build your confidence and deepen your understanding of the purpose behind Bakasana.

This tutorial explains and demonstrates the steps to entering a classical Sirsasana (Headstand Pose). Before we go upside down, we will explore the shape of headstand on our feet and backs. When we do go upside down, you are welcome to work near a wall for extra support. You are encouraged to mov...

Refine the basic elements of your entrance into Bakasana (Crow Pose). One step at a time, practice patience and breath.

Move through some flow-styled drills to introduce the components of your straddle press: legs, hips, core, arms, and hands. In the end, we will put the pieces together and try to straddle press to handstand. The expectation is that you use the drills to both strengthen the body and your understan...

Join Kathleen in this short tutorial and get a few tips on how to successfully and safely execute the Pilates Rollover.