Member Favorites: Intermediate Series

Feeling stressed? Try this brief flow that’s designed to leave you feeling energized and refreshed on all levels. You’ll begin with tai chi twists to unwind your spine followed by large, rhythmic movements for your shoulders and legs. Then you’ll dive into some vinyasa play with lunge flows, standing split hop backs into downward facing dog, and more. Finally, you’ll cool down with a seated spinal twist and a grounding meditation before releasing into savasana. Try this class and notice if your stress melts away.

The psoas responds to stress, and our nervous system needs to “feel safe” in order for it to release. In this gentle floor sequence, you’ll explore calming movements to help you cultivate inner ease. It includes supine and prone practices, a short lunge series, and guided visualizations designed to deepen your body and breath awareness. As you practice, relax into the support of your props and feel the tension in your psoas unwind. Be sure to have two blankets available. Release psoas tension with this gentle, calming practice.

Begin your day with this grounding and refreshing practice. You’ll start with a warm-up before moving into sun salutation variations designed to open your shoulders and hips. After that comes warrior ll, half moon, a locust flow, supine core strengtheners, and more. Then you’ll rest at the end in a sense-based relaxation, attuning to your experiences before you set an intention for your day.

Boost your energy with this strengthening “everyday” practice. You’ll begin with tapping practices to awaken your body and then explore a gentle warm-up. After that, you’ll move on to a sequence that includes standing poses (lunges, revolved twist, warrior poses, and more) and arm balances (side plank and crow pose). You’ll end with two backbends and then cool down with supine poses. Turn to this class when you’re looking for a fun flow.

In this meditative morning class, you’ll begin with a dynamic bridge sequence followed by two pranayama practices: bhastrika (bellows breath) and surya bhedana (piercing the sun). (If you’re new to bellows breath, Rod offers a simple technique to try as you work up to the classic version). After that you’ll practice dynamic movement in and out of warrior I, triangle, and chair pose. The second half of the class is devoted to core awareness and strengthening in plank, side plank, cobra, locust, boat, and half spinal twist. Enjoy this opportunity to start your day with clarity and strength!

In this class, you'll practice conventional poses in unconventional ways to maximize stability and strength and to support a controlled, deep release through the hamstrings and hips.

A simple yet challenging 30-minute class that provides a little workout without all the super-fancy poses. This sequence features warrior III, knee-to-nose, eagle pose, camel pose, powerful high lunge poses, yogi push-ups, and more. Enjoy!

Stay present with breath and sensation as you slowly work your way toward block- and bolster-supported splits. This practice will warm up your hamstrings, hips, and calves through a series of prop-supported lunge variations, forward folds, and hip openers. You can look forward to serene guidance from Ellen, plenty of time to transition between poses, and a long bolster-supported guided savasana at the end. (Note: you’ll need two bolsters for this practice, but you can substitute pillows if you don’t have two bolsters at home.)