Three Dog Yoga Practice Podcast

FLOW 30: Straightforward Flow with A (Few) Twists

Twists are a few of our favorite things...especially after a good summer-style weekend. Press play on this one and jump back into your week feeling good.

POWER 60: Upper Body Strength and Mobility

Want stronger arms and shoulders? Want to feel more stable in your down dogs, planks, and handstands? We got you. Key practices in this one include: planks, cobras, locusts, down dog, handstand hops (don't back down, you can do it!), eagle, dancer, triangle...and then some floor stretching and core work to round it out!

FLOW 30: Shortcut to Shoulder and Hip Mobility

When time is tight, but you want to feel better in all the usual rough spots. We got you.

FLOW 60: Mellow Moods + Mobile Hips

This one's a full-scale vinyasa class, with a gentle feel and a lot of attention to hip and shoulder mobility. A three dog classic, so to speak. Enjoy!

FLOW 60: Non-Sleep Deep Rest + Yoga

Maybe you've heard of the benefits of NSDR -- non-sleep deep rest: it can enhance cognitive performance, reduce heart rate and blood pressure, decrease anxiety and ease pain levels, as well as helping you sleep better and more deeply at night. If you've never tried it...this class will give you a taste. We start with a ten minute NSDR (we call it Savasana, but it's really a guided relaxation practice) and then move on to stretching, slow flow, and more relaxation. Enjoy!

FLOW 30: Vinyasa for Presence + Peacefulness

This one starts with a few moments of self-reflection, followed by a strong but gentle vinyasa, balance, and stretch series to keep you focused and tranquil...especially good on those days those things seem most out of reach.

FLOW 60: Ease Into It, Then Get After It

Welcome to REVERSE FLOW. We start on the ground and work our way slowly into vinyasa and standing poses...you'll enter a state of tranquility and let your asana practice come from a deep, focused space to get you to a more open, mobile, energized you.

POWER 60: Get Low, Level Up

When you want to get more mobile, you gotta mobilize more. This high-energy, low-stress practice will get you there. Through taking bigger steps, focusing on the pacing of your breath, and being intentional about your range of motion, you'll feel the same old postures in a brand new way. We recommend keeping this one on your list of repeat performances to keep yourself growing in your practice. Want to advance your skills even more? Join us in-studio or online for live classes where you'll recei...

FLOW 30: Find Your Center

You'll hear the phrases "naval center" and "heart center" a lot ... a lot, a lot, in yoga class. This short practice demystifies these important concepts, and provides a good workout on the side. We'll focus on strengthening the core...as well as decompressing it. Both important for good mobility, better breathing, and optimal organ function. Key asanas include: lunges, warriors, flipped dog, half moon, revolved side plank, backbends, and twists. Keep this one around for a feel good practice any...

FLOW 60: Strength + Mobility

This one's a straightforward approach to building strength and flexibility...enjoy!

FLOW 60: Letting Go of Your Inner Critic

Yes, this one applies to all of us. Press play, and you'll enter an hour of freedom from the need to have an agenda, an opinion, or any criticism of yourself. You'll also work hard, maybe even sweat, and spend a good amount of time stretching out all the usual tight spots.

FLOW 45: Mind Your Feet

Strong, supple, and cared-for feet are happy feet. In this comprehensive vinyasa practice that's good for your whole self, we'll do a little stretching, a little strengthening, and a little restorative work to keep your feet ready for dancing.

FLOW 30: Standing Postures for Mobility and Balance

Join us for a cruise through the standing posture series by way of vinyasa. You'll get your moving meditation in, as well as work on those quick steps that are so challenging, but so worth it. Stepping from down dog into warriors is not easy...but it can be fun and is definitely rewarding: practice enough, and you'll improve your balance and ability to move with ease.

POWER 60: Slow Down, Get Strong

Life moves pretty fast...and momentum is sometimes mistaken for progress. In this full-scale vinyasa practice, we focus on slowing down to get everything possible out of each pose. It's not easy; it is worth it.

FLOW 30: For Flow's Sake

This one's a straightforward steady journey to the flow state...it'll get the job done any day. You'll move and breathe in a meditative series designed to get you into your right mind, mobile body, and most elevated mood.

FLOW 60: Better Balance from the Ground Up

Your feet matter...a lot. Whether you're standing, hiking, running, or doing yoga, knowing how to use your feet well can give you better balance, agility, and mobility. In this practice, we focus on foot anatomy and how to use it to your advantage in lunges, planks, and more.

FLOW 60: Feel Your Feet (and Legs, and Hips, and Core, and...)

As humans in the 21st century, we spend a lot of time thinking about our bodies, looking at our bodies, judging our bodies...and comparatively little time feeling what's really going on inside our bodies. Building your body awareness is helpful to so many things in life: balance, strength, playing sports, having fun, remaining in good health, listening to your intuition...but you probably already know this. Yoga can help. Just press play.

FLOW 60: Vinyasa to Relieve Anxiety

One of the best somatic practices to quell a racing nervous system is to get in touch with the back of your body. Sounds weird? Only until you try it... This practice gives you some tools for easing anxiety in the context of a well-rounded vinyasa practice that's good for every day. Enjoy!

FLOW 60: The Yoga Pick Up

The subtitle for this one could be "stop dragging your feet around"...we pay really close attention to how we're stepping and moving through the practice as a way to improve our mind-body connection and develop physical lightness that transfers to how you move (and feel) off the mat.

FLOW 60: Happy Feet, Happy Hips

This one starts with a few restoratives, then kicks into high gear with a strong standing series and floor mobilizers.

FLOW 30: No Chaturanga, All Flow

Yes, you can have a flow practice with no low pushups...in this one we get creative with standing vinyasa, floor backbends, and straddle flows to get you moving (and ease the load on shoulders, wrists, and elbows).

POWER 60: Take a Stand

Strong, flexible feet create strong standing postures...and strong standing postures create strong, flexible feet. Join us for a journey through lunges, warriors, triangles, and half moons with a focus on foot care and stability.

FLOW 60: Gotta Get Down to Go Up

Another installment in our happy feet series. You'll care for your feet by paying them some attention, getting mobile, and using them to create stability. Plus, all the usual stretches and bends are here, too.

FLOW 30: Laid Back Practice for a Long (or Hot) Day

The long hot days are getting here, y'all. Here's one for when you want to cool down.

FLOW 60: Shoulder Opening Masterclass

FLOW 30: Keep Moving

This one keeps it simple and keeps you moving. Perfect when the week has already been a lot...

FLOW 60: Get Focused

Drishti and mudra are two practices within the practice of yoga that help our modern minds develop focus and presence. Drishti is the act of setting your gaze in a way that honors your intention. We practice setting our eyes to one external point during the practice of any asana to get more in tune with what's happening inside our bodies and minds. Mudra is the a practice of hand gestures that allow us to communicate our intention...and shapes the way we receive the practice and the world around...

FLOW 60: Spine, Shoulder, and Hip Mobility

This one focuses on our floor series, with backbends, twists, and hip openers. Enjoy!

POWER 60: Uplevel Your Hip Openers (and Your Attitude)

When we ask for requests, hip opening is the most common response. but almost no one requests the standing, warrior-style asanas to get there. However, these are some of the best postures for increasing hip mobility and (bonus) strength. This session's also a great workout and a serious attitude adjustment. Press play and jump in!

FLOW 60: Energy Balancing Flow

This one's gonna get your body moving, your mind quiet, and your spirit feeling really, really good.