T.G.I. Yoga 07/02/2021 with Linda
All-levels class (1 hr 14 min)

FOCUS: Unique movements; Clarity

In this T.G.I. Yoga practice, we begin with Viloma Breath and then move through some unique shapes, including Retreating Warrior to Warrior II and back again; mindful twists; and interesting stretches for shoulders, arms, and wrists. It’s a lovely practice that focuses on the bhava of Clarity: “We see in order to move; we move in order to see.”

Wisdom Flow Yoga 06/30/2021 with Linda
Yoga 2 level class (1 hr 13 min)

FOCUS: Summertime wonderment

In this Wisdom Flow practice, we reflect on good memories of summertime to help cultivate the wonderment that is possible in our lives right now. This sequence wakes us up to the excitement of being present this summer. How do you want to mark this summer? What do you want to create for yourself that would uplift and support Life? Have fun moving through this playful and energizing practice and reflecting on summer energy.

Wisdom Flow Yoga 06/27/2021 with Linda
Yoga 2 level class (1 hr 13 min)

FOCUS: Hips; Spanda

In this Wisdom Flow practice, we focus on mobilizing the hips and spine. The sequence begins in Janu Sirsasana and a supine sequence to warm up the hips and low back. We transition to Navasana (Boat Pose) and Sun Salute A and explore Lunge variations and Bow shapes. Many forms of Pigeon are integrated throughout this practice. The bhava is Spanda, the pulse or vibration of Consciousness.

Morning Cuppa Yoga 06/27/2021 with Linda
Yoga 1 level class (1 hr 16 min)

FOCUS: Shoulders and hips; Spanda

In this Morning Cuppa Yoga practice, we focus on mobilizing the shoulder girdle, upper back, hips and lower back. The first 35 minutes is a practice of its own. As we move deeper into the sequence, we activate the upper back in shapes such as Thread the Needle, Hero’s Lunge with arm variations, Wide-armed Cobra with prep, and Half Bow—all therapeutic for our shoulder girdle. We wind down in Pigeon or Wheel of Life. The bhava is Spanda, the pulse or vibration of Consciousness.

T.G.I. Yoga 06/25/2021 with Linda
All-levels class (1 hr 13 min)

FOCUS: Our core; Kindness, courage, clarity, compassion

In this T.G.I. Yoga practice, we give attention to the deep core structure of our physical body and our consciousness. When we pay attention to our breath and our physical container, we feel grounded in our practice. When we pay attention to the core of our consciousness, we feel grounded in kindness, courage, clarity and compassion. This sequence will move you in many ways, so get on your mat and be with yourself!

Wisdom Flow Yoga 06/23/2021 with Linda
Yoga 2 level class (1 hr 14 min)

FOCUS: Breathe, relax, notice, feel.

In this Wisdom Flow practice, we breathe, relax, notice and feel in a short meditation and carry this intention throughout the sequence. We warm up in a supine series and Sun Salutes and then focus on relaxing into our strength in Ocean Breathing Lunges, Standing Splits and many variations of Side Planks. Finally, we cool down in Pigeon or Wheel of Life, inversion and Savasana. Remember to make space in your day through relaxed breathing and notice how you feel!

Gentle Yoga Jam 06/22/2021 with Linda
All-levels class (1 hr 12 min)

FOCUS: Lovely twists; breath, relax and feel

In this Gentle Yoga Jam, we begin seated for a breathing exercise and side-body stretches. Next, we are supine for a variety of shapes, including variations of twists. Eventually, we move into Tabletop with our bolster below us and explore Supported Child’s, Down Dog, Standing Forward Fold and Kneeling Lunge. We wind it down and remember to breath, relax and feel in Side-lying Pose (with bolster or pillows), a twist variation and Supta Baddha Konasasa for Savasana.

Wisdom Flow Yoga 06/20/2021 with Linda
Yoga 2 level class (1 hr 12 min)

FOCUS: Summer Solstice

In this Wisdom Flow practice, we open with a supine core sequence and move into Surya Namaskara A to salute Summer Solstice. Next, we move into a standing series that twists, lengthens and balances our bodies. Bow Pose and Pigeon or Wheel of Life are effective counter poses in this practice. The bhava asks us to reflect on the value of Summer Solstice. The Summer Day by Mary Oliver is shared in Savasana.

Morning Cuppa Yoga 06/20/2021 with Linda
Yoga 1 level class (1 hr 15 min)

FOCUS: Summer Solstice

In this Morning Cuppa Yoga practice, we open with Viloma Pranayam, a great way to activate the breath. We move into a floor sequence that addresses the hips, legs, spine and core. We pass through shapes like Down Dog and Wide-armed Cobra on our way to a standing series. There are hips stretches, twists and balance postures to enjoy in this practice! The bhava asks us to reflect on the value of Summer Solstice. The Summer Day by Mary Oliver is shared in Savasana.

T.G.I. Yoga 06/18/2021 with Linda
All-levels class (1 hr 16 min)

FOCUS: Yin and yang; MLK quotes

In this T.G.I. Yoga practice, we blend the longer holds of yin shapes with the more muscular efforts of yang asana. This sequence invites us to release by holding patterns in the body, including the hips, low back and shoulders, as well as letting go in the busy mind. We observe this unraveling and come to a place of calm. The bhava centers around the wisdom of Martin Luther King, Jr., in recognition of the Juneteenth holiday.

Wisdom Flow Yoga 06/16/2021 with Linda
Yoga 2 level class (1 hr 15 min)

FOCUS: Strength and responsiveness

In this Wisdom Flow practice, we begin in a yin shape of Janu Sirsasana—there is strength in sitting with ourselves. Then we begin exploring our strength and responsiveness in shapes such as Planks, Down Dog, Lunge and, finally, rocking playfully between Squat and Crow. Of course, the responsiveness and power of the breath supports us throughout this practice. In Savasana, the poem For Presence, by John O’Donohue, is shared.

Gentle Yoga Jam 06/15/2021 with Linda
All-levels class (1 hr 15 min)

FOCUS: Yin and restorative postures—creating space

In this Gentle Yoga Jam, we use yin yoga and restorative postures to create more space in the body’s connective tissue, including the myofascia and ligaments, and the bones. This quieter practice not only revitalizes the soft tissue but benefits the nervous system, too. The quieter we become, the more we are able to hear.

Wisdom Flow Yoga 06/13/2021 with Linda
Yoga 2 level class (1 hr 15 min)

FOCUS: Making space

In this Wisdom Flow practice, we focus on making space in our body, breath and mind. We move dynamically through this creative sequence and explore the side, back and front lines of the body. We make space as we flow and pause in shapes such as Gateway Pose, Warrior I, Goddess, Extended Side Angle and Triangle. Let yourself contemplate spaciousness on many levels as you move through this practice.

Morning Cuppa Yoga 06/13/2021 with Linda
Yoga 1 level class (1 hr 20 min)

FOCUS: Making space

In this Morning Cuppa Yoga practice, we focus on making space in our body, breath and mind. This creative sequence includes shapes and movements that explore the side, back and front lines of the body. We make space in shapes such as Bridge, Gateway Pose, Goddess, Extended Side Angle and Pigeon. Make space in your day to come onto your mat and practice!

T.G.I. Yoga 06/11/2021 with Linda
All-levels class (1 hr 13 min)

T.G.I. Yoga offers something for everyone. The foundations of the practice are taught in this themed class, including focus on the breath, dynamic balance, sound alignment, and the interplay of effort and ease. Options are given to modify or to create more challenge. This practice finishes with guided meditation.

Wisdom Flow Yoga 06/09/2021 with Linda
Yoga 2 level class (1 hr 17 min)

FOCUS: Hips and twists

In this Wisdom Flow practice, a supine warm-up addresses mobility in the hips, legs and back. Next, we raise our heart rate in a vigorous flow that includes Lunge Twists, Updogs and Wheel of Life. We then rest in the Pigeon shape. The bhava shares this concept: The quality of my life in any given moment is determined by the state of consciousness I am living in.

Gentle Yoga Jam 06/08/2021 with Linda
All-levels class (1 hr 16 min)

FOCUS: Back health; It’s not what we do, but how we do it.

In this Gentle Yoga Jam, we address back health by paying attention to stretch sensations in the hips, glutes, hamstrings, inner thighs and low, middle and upper back. We are encouraged to check in and see how shapes, movements and breath affect the back. The bhava reminds us that it’s not what we do, but how we do it.

Wisdom Flow Yoga 06/06/2021 with Linda
Yoga 2 level class (1 hr 15 min)

FOCUS: De-stress for better gut health

This Wisdom Flow practice highlights the importance of gut health. Many aspects of yoga support the enteric nervous system (digestive system), including pranayama (breath work), meditation and movement in asana. This invigorating sequence offers you ways to de-stress and improve function in your “second brain”—the gut! The bhava encourages you to look inside to seek your truth.

Morning Cuppa Yoga 06/06/2021 with Linda
Yoga 1 level class (1 hr 11 min)

FOCUS: De-stress for better gut health

This Morning Cuppa Yoga practice highlights the importance of gut health. Many aspects of yoga support the enteric nervous system (digestive system), including pranayama (breath work), meditation and movement in asana. This sequence includes lots of good ideas to help you de-stress and improve function in your “second brain”—the gut! The bhava asks you to consider how you see or view yourself.

T.G.I. Yoga 06/04/2021 with Linda
All-levels class (1 hr 11 min)

FOCUS: The QL and psoas muscles are cousins

In this T.G.I. Yoga practice, we focus on the quadratus lumborum (QL) and the psoas—which are “cousin” muscles—with a beautifully orchestrated sequence to wake up these powerful muscles. We sense their support and notice how these muscles lengthen and strengthen from deep within our bodies. The bhava reminds us to see ourselves and the world around us from a wider lens.

Wisdom Flow Yoga 06/02/2021 with Linda
Yoga 2 level class (1 hr 19 min)

FOCUS: See yourself through kindness

In this Wisdom Flow practice, we create a stable base so we can expand through the spine and upper body. We warm up on our backs, then move through a wide variety of shapes giving us the experience of strength and expansion in the moment. This is an invigorating, inspiring and lovely practice that encourages us see ourselves through kind eyes.

Gentle Yoga Jam 06/01/2021 with Linda
All-levels class (1 hr 10 min)

FOCUS: Nerve gliding

In this Gentle Yoga Jam, we care for major nerves in our body, such as the sciatic, femoral, and median nerves. This occurs by moving in and out of shapes in an easy range of motion and repeating the movement 5 to 10 times. This practice presents new movement patterns within familiar shapes. Take your time in this practice and see how it massages your nervous system!

Wisdom Flow Yoga 05/30/2021 with Linda
Yoga 2 level class (1 hr 16 min)

FOCUS: Action in hips/legs; Becoming the mountain

In this Wisdom Flow practice, we rock and roll as we explore hip stability and mobility. We warm up in a supine sequence and empowering Sun Salutes. From standing, we explore the actions of adduction, abduction and external rotation in our hips and legs, holding shapes longer to add load and build strength. Rest is equally valued in this practice. The bhava is: Contemplating the power we hold in our attention, viewpoint and attitude. How do I become the mountain?

Morning Cuppa Yoga 05/30/2021 with Linda
Yoga 1 level class (1 hr 16 min)

FOCUS: Actions in hips/legs; Becoming the mountain

This Morning Cuppa Yoga practice explores how to create stability and mobility in our hip joints, which also benefits knees and back. We warm up the legs, hips and back in a supine sequence, then use actions like abduction, adduction and external rotation in a variety of shapes, such as Lunge, Warrior I, Warrior II and Reverse Warrior. The bhava is: Contemplating the power we hold in our attention, viewpoint and attitude. How do I become the mountain?

T.G.I. Yoga 05/28/2021 with Linda
All-levels class (1 hr 12 min)

FOCUS: Solar plexus; Revolved Triangle shape  

In this T.G.I. Yoga practice, we place our attention on the solar plexus, noting how our body revolves around this powerful fire chakra. We mindfully prep our hips, legs, middle back and shoulder girdle for the apex pose, Revolved Triangle. Our inner fire gives us confidence and helps us digest and absorb. When our solar plexus chakra is weak, we can feel indecisive or burnt out. Two poems by Danna Faulds are shared: Born Again in Radiance and Walk Slowly.

Wisdom Flow Yoga 05/26/2021 with Linda
Yoga 2 level class (1 hr 10 min)

FOCUS: Mobility and strength to go upside down

In this Wisdom Flow practice, we warm up with lower body stretches on the floor. We then tune in to upper body strength in shapes like Down Dog, Tabletop, and Dolphin, taking time to combine hip stability with upper body mobility. Finally, we play in one-legged Dolphin or kick up into Forearm Balance (Pincha Mayurasana). The bhava lies in the power of changing our perspective when we are upside down.

Gentle Yoga Jam 05/25/2021 with Linda
All-levels class (1 hr 10 min)

FOCUS: Heart centers and shoulders

This Gentle Yoga Jam begins with Heart Block (or use a blanket) to increase awareness in the thoracic spine, chest, and shoulders. It is easy to breathe here. Next, we move into mobility exercises for the shoulders, scapulae, and upper back. Thread the Needle is offered with options. Once on our feet, we keep exploring shoulder mobility, first using a strap and then in Extended Side Angle. Contemplation: How do you take care of your physical heart and spiritual heart?

Wisdom Flow Yoga 05/23/2021 with Linda
Yoga 2 level class (1 hr 15 min)

FOCUS: Bilateral movement; deep core structure

This Wisdom Flow practice begins with bilateral movement to wake up the brain and body. Try it! Next, we move thorough a core sequence that keys in on deep core structure and the obliques. We integrate core stability and twisting into our standing series: Lunge twist, Sun Salutes, and Wild Thing. We wind down with Pigeon or Wheel of Life. Remember to breathe in these shapes and movements. Have fun!

Morning Cuppa Yoga 05/23/2021 with Linda
Yoga 1 level class (1 hr 15 min)

FOCUS: The Third Possibility or Middle Way

In this Morning Cuppa Yoga practice, we open ourselves to the contemplation of what may be the Third Possibility for ourselves—both on our mats and in daily living. Today’s physical practice has some beautiful bilateral movement that challenges our attention. I loved teaching this class. I hope you enjoy exploring in it!

T.G.I. Yoga 05/21/2021 with Linda
All-levels class (1 hr 17 min)

FOCUS: Slow, fluid movement

This T.G.I. Yoga practice begins with alternate nostril breathing, followed by a steady practice of slow, fluid movement. Our brain, nervous system, immune system, and emotional wellness all benefit by slowing it down. Imagery, yoga shapes, and intuitive movement are offered in this sequence. Come onto your mat and let go!

Wisdom Flow Yoga 05/19/2021 with Linda
Yoga 2 level class (1 hr 16 min)

FOCUS: Peak Pose – Reverse Triangle; Adikara (Making Oneself)

We begin this Wisdom Flow practice with legs in the air, followed by a floor sequence to mobilize the back, hips (global stabilizers), and back of the legs. This prepares us for a standing series that includes Lunge Twist, Standing Forward Fold, Warrior I, and the peak pose, Reverse Triangle. We contemplate the yogic concept Adikara: How am I remaking myself? How am I evolving as a being?

Gentle Yoga Jam 05/18/2021 with Linda
All-levels class (1 hr 15 min)

FOCUS: Side-bending

In this Gentle Yoga Jam, we focus on side-bending through the lateral line and begin to notice the freedom it gives us in breathing. When side-bending, one side of the body contracts while the other side lengthens and strengthens. We experience this in our apex pose of Triangle. It is important to move mindfully in this practice because overstretching can cause tightness in the back muscles later. Remember to breathe deeply and enjoy!

Wisdom Flow Yoga 05/16/2021 with Linda
Yoga 2 level class (1 hr 17 min)

FOCUS: Visualizing the spine in movement

In this Wisdom Flow practice, we remember that our spines are engineered to let us move! In this playful sequence, we visualize the front of the spine as we flex, extend, and twist. There are great opportunities to unleash tension in lateral stretches (side body flexion). This is freeing and supportive to our bodies. Much wisdom is shared through the eyes of writer Victoria Erickson. Have fun with this practice!

Morning Cuppa Yoga 05/16/2021 with Linda
Yoga 1 level class (1 hr 17 min)

FOCUS: Visualizing the spine in movement

In this Morning Cuppa Yoga practice, we remember that our spines are engineered to let us move! We often focus on the back of the spine but, in this class, I ask you to visualize the front of your spine as you flex, extend, and twist. We also focus on back health in this sequence, in particular on areas that tend to create tension in the low back. Beautiful pieces by writer Victoria Erickson are shared throughout.

T.G.I. Yoga 05/14/2021 with Linda
All-levels class (1 hr 18 min)

FOCUS: Our miraculous body; The psoas and low back

This T.G.I. Yoga practice begins with a short meditation, followed by a somatic release for the psoas muscles. (Remember, the psoas bridges the upper body to the lower body, hugging the low spine, blending with the iliacus muscle (forming the iliopsoas), and attaching to the lessor trochanter on the thigh bone.) When the psoas muscle functions well, our lower back is happier and we feel grounded. Use this sequence to tune in! The bhava is See who you are becoming, not what you are leaving behind.

Wisdom Flow Yoga 05/12/2021 with Linda
Yoga 2 level class (1 hr 15 min)

FOCUS: Our miraculous body; Standing postures for mobility and stability in the hips

In this Wisdom Flow practice, we begin with a thorough warmup on the floor to wake up the hips, legs, and ankles. Next, we stand up in Tadasana and roll out the feet with a tennis ball to release tension in the backline of the body. Now we are prepared for a vigorous standing series that can include flow if you want it. Standing postures benefit both mobility and stability in our hips.

Gentle Yoga Jam 05/11/2021 with Linda
All-levels class (1 hr 16 min)

FOCUS: Our miraculous body; Move with the spine in mind

In this Gentle Yoga Jam, we begin in the restorative shape Supta Baddha Konasana (Lying Butterfly Pose), inviting ourselves to settle in. You can stay here if you would like. This thoughtful sequence reminds us that our breath and movement are connected, and when we “move with the spine in mind,” it feels grounding. Enjoy!

Wisdom Flow Yoga 05/09/2021 with Linda
Yoga 2 level class (1 hr 13 min)

FOCUS: Our miraculous body; the breath, spine, psoas, and hip external rotators

In this Wisdom Flow practice, our breath leads the way as we come to understand how the spine is supported in asana, especially in the extension (backbend) shapes. We spend time releasing trigger points in the psoas and hips. This gives us a head start for our Sun Salutes, standing postures, and, finally, Pigeon. Strength and mobility blend beautifully in this practice.

Morning Cuppa Yoga 05/09/2021 with Linda
Yoga 1 level class (1 hr 21 min)

FOCUS: Our miraculous body; the breath, spine, and hip external rotators

In this Morning Cuppa Yoga practice, we take time to check in with ourselves and bring the attention to many aspects of our breath and our well-designed spine as we move through many shapes and rhythms. There is a wonderful floor sequence that can be practiced on its own. Next, we move onto all fours and spend time in Down Dog and Wide-armed Cobra. Finally, we come to the feet for a standing series that includes Triangle Pose. Take time to visual in this practice!

T.G.I. Yoga 05/07/2021 with Linda
All-levels class (1 hr 17 min)

FOCUS: Our miraculous body; the spine and hips

We begin this T.G.I. Yoga practice by releasing into the thoracic (upper) back. The primary (thoracic and sacral) and secondary (lumbar and cervical) curves of the spine are pointed out in movements like Rolling Bridge and Wide-armed Cobra. We also make the connection between the hips and the back. We trigger-point the hard-to-stretch hip abductors—the tensor fasciae latae. Finally, we address tension in the deep glutes (external rotators) in Pigeon or other variations. This is a grounding practice!

Wisdom Flow Yoga 05/05/2021 with Linda
Yoga 2 level class (1 hr 10 min)

FOCUS: Our miraculous body; muscular structures that connect and support

We begin this Wisdom Flow practice by turning on and noticing the support of the lats, serratus anterior, pecs, and obliques. This energizing sequence reminds us that everything is connected under the skin. We also focus on the quadratus lumborum muscles and become aware of their length and reach rising out of the back in a Lunge series. The mantra offered is I am here. I am present. I am powerful.

Gentle Yoga Jam 05/04/2021 with Linda
All-levels class (1 hr 16 min)

FOCUS: Our miraculous body; low back, hips, and shoulder girdle

In this Gentle Yoga Jam, the opening supine sequence helps release our low back and hips. The floor sequence can stand alone as a shorter practice. Next, we visit Tabletop, Quarter Dog or Down Dog, wide-armed Cobra, and Dolphin, focusing on generating strength and stability in our shoulder girdle, upper back, and arms. The final portion generates lots of reach through our wingspan in Low Lunge and Goddess Pose. Finally, we rest!

Wisdom Flow Yoga 05/02/2021 with Linda
Yoga 2 level class (1 hr 19 min)

FOCUS: Our miraculous body; the wings (shoulder girdle, arms, wrists, and hands)

In this Wisdom Flow practice, we outline and palpate our wings and then begin expanding them through expressive movement. We give special attention to hands, wrists, and arms, using a prone-position stretch to address facial tension; a lunge series that focuses on wing reach; and strengthening components. We learn about a trigger point of the teres minor (a rotator cuff muscle). This sequence frees your wings!

Morning Cuppa Yoga 05/02/2021 with Linda
Yoga 1 level class (1 hr 22 min)

FOCUS: Our miraculous body; the wings (shoulder girdle, arms, wrists, and hands)

In this Morning Cuppa Yoga practice, we outline and palpate our wings and then begin expanding through them in movement. We give special attention to hands, wrists, and arms, understanding they are connected through the cervical spine and shoulder girdle. Also, we learn about a trigger point in the teres minor (a rotator cuff muscle). This sequence is unusual, and you are encouraged to be expressive in your movement. Your wings will feel freer!

T.G.I. Yoga 04/30/2021 with Linda
All-levels class (1 hr 15 min)

FOCUS: Our miraculous body; the feet, ankles, and back of the legs   

In this T.G.I. Yoga practice, we feature the feet, ankles, and back of the legs. This is balanced out with side body (lateral line) stretching from seated and standing. Foot and ankle mobility and stability impacts every step we take and often is informed by our lower leg muscles. Adopt some of the ankle work in this practice. It can improve function throughout your body.

Wisdom Flow Yoga 04/28/2021 with Linda
Yoga 2 level class (1 hr 20 min)

FOCUS: Our miraculous body; shoulder support and mobility

In this Wisdom Flow practice, we see how our breath impacts and supports our shoulder girdle and upper body. We also explore movement in the 3 shoulder girdle joints in circumvention. We carry this movement theme into a dynamic practice and see how the body twists and the eyes follow to expand our reach. It is important to understand that the myofascial tissue (network of webbing connective tissue) transmits energy and movement potential through the shoulder joints and our entire body.

Gentle Yoga Jam 04/27/2021 with Linda
All-levels class (1 hr 18 min)

FOCUS: Our miraculous body; the shoulders

In this Gentle Yoga Jam, Linda share lots of interesting knowledge about our miraculous body! We pay particular attention to the shoulder girdle—the most mobile joint system in the body—as we explore circular movements (circumduction) and strengthening actions in our asana. We take note that our joints are nourished and bathed in synovial fluid when we move. We think about how the joints glide and stabilize in this practice.

Wisdom Flow Yoga 04/25/2021 with Linda
Yoga 2 level class (1 hr 13 min)

FOCUS: Warrior III; Self-reflection

In this Wisdom Flow practice, we are supine for a thorough warm-up. Next, we prepare our spine, hips, and legs for long holds, building endurance in shapes like Chair, Lunge, Warrior I, and the peak pose, Warrior III. It is important to move into Warrior III step by step. Plenty of self-reflection is offered in this sequence as we pause, notice, and listen.

Morning Cuppa Yoga 04/25/2021 with Linda
Yoga 1 level class (1 hr 18 min)

FOCUS: Warrior III; Self-reflection

In this Morning Cuppa Yoga practice, we ask ourselves, “Why do I practice yoga?” The physical practice begins on our back with a floor sequence that could be practiced on its own. Next, we do some Low Lunges and some High Lunge Sun Salutes. We transition from Warrior I to our peak pose, Warrior III, which requires that we move into it step by step! Finally, we glide into either Pigeon or Wheel of Life to rest. The bhava is pause, notice, and listen.

T.G.I. Yoga 04/23/2021 with Linda
All-levels class (1 hr 18 min)

FOCUS: Taking our time; Empathy

This T.G.I. Yoga practice begins with a floor sequence that could be its own short practice (try it!). Next, we pass through Cat/Cow, Down Dog, or Quarter Dog on our way to Sun Salute A. We take our time throughout this sequence, including in the standing series of Warrior I, Reverse Triangle, and Pyramid Pose. In Pigeon or Wheel of Life, Rumi’s poem Only Breath is shared. The bhava of this practice calls us to reflect upon the ideal of empathy.

Wisdom Flow Yoga 04/21/2021 with Linda
Yoga 2 level class (1 hr 10 min)

FOCUS: Clear ways to calm the nervous system

In this invigorating Wisdom Flow sequence, we incorporate simple practices to calm the nervous system, including twisting in the spine, humming, lengthening our exhales, and rocking our bodies. In this practice, we stay for longer periods in the postures. This allows us to notice ourselves and embody what we are doing. Savasana gives us the chance to retreat inward. We are encouraged to have a daily practice of forgiveness.

Gentle Yoga Jam 04/20/2021 with Linda
All-levels class (1 hr 14 min)

FOCUS: Take a Deeper Look

In this Gentle Yoga Jam, we give voice to doing our own work around the racial divide in this country. We apply the somatic work of Resmaa Menakam (author, My Grandmother’s Hands) and the idea of letting ourselves be uncomfortable. There is plenty of movement and moments to notice what is going on for you. Approach this practice with an open heart and invite in your own healing.

Wisdom Flow Yoga 04/18/2021 with Linda
Yoga 2 level class (1 hr 10 min)

FOCUS: Building strength and hip mobility; Your inner bud

This Wisdom Flow practice focuses on actions that build strength and guide us deeper into the side body and the hips. We begin this challenging sequence with supine postures, addressing the external rotators in the hips. We then move into actions and postures that give us the chance to increase our strength—Tolasana, Turbo Dog, Big Toe Pose, and Flying Pigeon. In Savasana, we listen to a beautiful Rumi poem, A Great Rose Tree.

Morning Cuppa Yoga 04/18/2021 with Linda
Yoga 1 level class (1 hr 15 min)

FOCUS: The breath and sides of the body (lateral lines); Self-forgiveness is self-liberation  

In this Morning Cuppa Yoga practice, we begin with Pranayam and move into shapes that target the sides of the body, including the powerful lats, helping to liberate the breath. Next, we warm up the entire body through floor work, Navasana (Boat Pose), Plank Push-ups, and Sun Salutes. This leads us back into a standing series to again stretch and strengthen the lateral lines of the body. The bhava focuses on the wisdom of taking care of ourselves.

T.G.I. Yoga 04/16/2021 with Linda
All-levels class (1 hr 13 min)

FOCUS: Turbo Dog; Equity

This T.G.I. Yoga practice focuses on the upper body, adding muscular actions to shapes such as Down Dog, Quarter Dog, and Wide-Armed Cobra. We play with Turbo Dog, which strengthens the triceps, shoulders, and upper back. The sequence begins by releasing the hips and legs, then moves through Sun Salutes, Lunges, Extension Poses, and finally Pigeon or Wheel of Life and Inversions. This is a well-rounded practice that strengthens the upper body. The bhava encourages us to contemplate equity.

Wisdom Flow Yoga 04/14/2021 with Linda
Yoga 2 level class (1 hr 10 min)

FOCUS: Flying Pigeon (Eka Pada Galavasana)

In this Wisdom Flow practice, we warm up the hips (including the external rotators) and prepare the shoulders for a playful arm balance—Eka Pada Galavasana (Flying Pigeon). Take your time in this practice and begin to learn the elements and shapes of this arm balance. Options are offered. You are encouraged to be right where you are!

Gentle Yoga Jam 04/13/2021 with Linda
All-levels class (1 hr 17 min)

FOCUS: Hips, legs, and back; Support yourself

In this Gentle Yoga Jam, we begin inverted and move into a smooth practice that stretches our hips, legs, and back. It’s a lovely sequence that peaks with the Wheel of Life shape and reminds us to be supportive of ourselves. Two poems are shared: First Yoga Lesson by Mary Oliver and Always We Hope by Lao Tzu.

Wisdom Flow Yoga 04/11/2021 with Linda
Yoga 2 level class (1 hr 9 min)

FOCUS: Slow and steady; Half Moon Pose

In this Wisdom Flow practice, we set the intention to move and breath in a slow and steady manner, giving the nervous system both more space and more time to relax. This upbeat sequence focuses on the lateral lines (side bodies) and the hips, lats, and shoulders. We vigorously build our energy into the apex pose—Half Moon Shape. Our contemplation reflects on slowing ourselves down in daily life. A beautiful story is shared in Savasana: My Lucky Peepers by Loni Krick.

Morning Cuppa Yoga 04/11/2021 with Linda
Yoga 1 level class (1 hr 16 min)

FOCUS: Slow and steady; Half Moon Pose

In this Morning Cuppa Yoga practice, we slow down our breath by repeating this cycle: deep inhale, pause, long exhale, pause. The opening floor routine includes an inversion, hip stretches, and oblique work. We follow the breath rhythm in a practice that benefits the lateral line (side bodies) and the hips, lats, and shoulders. Our apex pose is Half Moon Shape. The contemplation reflects on slowing ourselves down in daily life. A beautiful story is shared in Savasana: My Lucky Peepers by Loni Krick.

T.G.I. Yoga 04/09/2021 with Linda
All-levels class (1 hr 21 min)

FOCUS: The side line (hips and lats); Compassion

This T.G.I. Yoga practice begins in an inversion, either Sarvangasana (Shoulder Stand) or Viparita Karani (Legs Up the Wall). We then move into a floor sequence with spinal twisting to stretch the hips and lats. Next, we build heat in slow and steady Sun Salutes and transition into a standing series. Once again we focus on the side line (hips and lats) in Reverse Warrior and Triangle Pose. Our bhava is compassion. A moving story called My Lucky Peepers, by Loni Krick, is shared in Savasana.

Wisdom Flow Yoga 04/07/2021 with Linda
Yoga 2 level class (1 hr 15 min)

FOCUS: Cultivating strength; Recognizing holiness

In this Wisdom Flow practice, we focus on strength. We place our attention on rooting the tailbone throughout this active sequence, ultimately using this tailbone action in Crow pose. It is a matter of gathering your awareness, seeing yourself in the shape, and letting yourself move into your expression of this pose. Imagine you are doing it, and then see what comes! The bhava is recognizing holiness or sacred moments in daily life. Savasana includes the song “River” by Leon Bridges.

Gentle Yoga Jam 04/06/2021 with Linda
All-levels class (1 hr 16 min)

FOCUS: Remember who you really are.

In this Gentle Yoga Jam, we begin in a supported inversion with a pranayam. From here, we come to seated and use tapping to release a negative thought about ourselves. The rest of the sequence is juicy for your legs, hips, and spine. We apex in bow shapes and rest in supported Wheel of Life. The bhava is remember who you really are. If you need a shorter restorative practice, tune into the first 12 minutes of this practice.

Wisdom Flow Yoga 04/04/2021 with Linda
Yoga 2 level class (1 hr 15 min)

FOCUS: Wake up the core; Take care of your heart

In this Wisdom Flow practice, we wake up the core and explore our power and strength. This is a fun, challenging sequence that includes Planks, Side Planks, Sun Salutes, and a standing balance series. Return to this practice to build stamina and overall body awareness. The bhava focuses on this mantra: Action in love, and love in action. A beautiful poem by Ratna Dakini Mariana, Remember Who You Really Are, is shared in Savasana.

Morning Cuppa Yoga 04/04/2021 with Linda
Yoga 1 level class (1 hr 18 min)

FOCUS: Wake up the core; Take care of your heart

In this Morning Cuppa Yoga practice, we wake up the core and explore stability in our movements. We lie down first, then work our way onto hands and knees, and finally come to our feet for a balance sequence. This invigorating practice helps us build focus and stamina. The bhava offers this: How is your spiritual heart today? See, sense, and imagine an encompassing love in your imagination that holds you and supports you. Come back to this practice to ignite your core and spiritual heart.

T.G.I. Yoga 03/19/2021 with Linda
All-levels class (1 hr 15 min)

FOCUS: Check in today with someone who needs support

In this T.G.I. Yoga practice, I change it up by giving mostly verbal instructions and just a few demos. This encourages you to listen (and not look at your screen). I hope you enjoy this experience. This is a well-rounded practice that prepares us for springtime. We reflect upon how we can support others. Remember to check in today with someone who you think may need extra support and let them know you are thinking about them!

Wisdom Flow Yoga 03/17/2021 with Linda
Yoga 2 level class (1 hr 16 min)

FOCUS: Sun Salutes for Spring Equinox; sacred Earth

In this Wisdom Flow practice, we align with the Vernal Equinox with an invigorating sequence of Sun Salute A and B. High Planks, Chaturanga, and Side Planks are sprinkled throughout to strengthen the body and focus our attention. Our peak pose—Camel—opens our hearts wide. This is a challenging and fun practice for those who love vinyasa flow. To finish, you come to the reward of guided meditation in Savasana. The Bhava of this practice is sacredness.

Gentle Yoga Jam 03/16/2021 with Linda
All-levels class (1 hr 18 min)

FOCUS: Sacred transitions

In this Gentle Yoga Jam, we remember how sacred it is to move upon this earth. Taking care of ourselves in transitions is essential. Let’s remember to do just that as we come into the Vernal Equinox. Use this practice to help yourself in these moments. The Savasana offers a powerful rotation of consciousness to help you align with the transition into springtime.

Wisdom Flow Yoga 03/14/2021 with Linda
Yoga 2 level class (1 hr 10 min)

FOCUS: Early Spring Cleaning; sacred Self

In this Wisdom Flow practice, we begin with invigorating pranayam, including Skull-cleansing Breath. Next, we move into a cleansing practice that strengthens and invites us into both familiar and new shapes. We remember, “As you move upon this earth, treat each step as sacred from the inside out.” A daily practice of self-compassion and forgiveness is vital to our radiance.

Morning Cuppa Yoga 03/14/2021 with Linda
Yoga 1 level class (1 hr 14 min)

FOCUS: Early Spring Cleaning; sacred Self

In this Morning Cuppa Yoga practice, we begin with invigorating pranayam, including Skull-cleansing Breath. Throughout the asana practice, we return to a focal point on the lungs as we move through both familiar and new shapes. This sequence cleanses and strengthens, and it reminds us that our sacred space is where we find our Self again and again.

T.G.I. Yoga 03/12/2021 with Linda
All-levels class (1 hr 14 min)

FOCUS: Using your reach to invigorate and stimulate; contemplating compassion

In this T.G.I. Yoga practice, we begin with Viloma Breath, which exercises the lungs to their fullest capacity. This sets our intention of reaching through our bodies in space to our fullest potential to generate more awareness. This dynamic practice will leave you feeling energized and relaxed at the same time. The bhava is compassion.

Wisdom Flow Yoga 03/10/2021 with Linda
Yoga 2 level class (1 hr 16min)

FOCUS: Move, groove, and reach through the fascia

In this Wisdom Flow practice, we move, groove, and reach through our bodies in creative movement patterns. Our intention is to stimulate the network of fascia (connective tissue) in every corner of the body along with benefiting our skeletal, muscular, circulatory, lymphatic, and nervous systems. One also feels uplifted in this sequence. “Your sacred space is where you find your Self, again and again.”

Gentle Yoga Jam 03/09/2021 with Linda
All-levels class (1 hr 17 min)

FOCUS: Stimulating the fascia through movement

In this Gentle Yoga Jam, we reach, move, spiral, and stretch through the body to stimulate the network of fascia (connective tissue). Our reach is key in this practice, invigorating the circulatory, lymphatic, skeletal, muscular, and connective tissue systems. There is some fun improv, too. Let your body move and groove to feel your best!

Wisdom Flow Yoga 03/07/2021 with Linda
Yoga 2 level class (1 hr 15 min)

FOCUS: Root, sacral, and solar plexus chakras – widen, lengthen, and expand

In this Wisdom Flow practice, we open with pranayama to stoke the fire of the solar plexus. Next, we learn a pelvic adjustment to release tension in the hips and SI joint. With balanced energy, we move into shapes that encourage us to lengthen and stabilize. Breathing into the back lungs and ribs widens our awareness and offers natural support and power in our asana practice. This sequence makes you feel longer and stronger!

Morning Cuppa Yoga 03/07/2021 with Linda
Yoga 1 level class (1 hr 20 min)

FOCUS: Root, sacral, and solar plexus chakras – widen, lengthen, and expand

In this Morning Cuppa Yoga practice, we begin with pranayama (Ha Kriya and Agni Sara) to focus on the solar plexus. We move into new shapes that lengthen and stabilize our spine while drawing on the energy of the three lower chakras. Sending our breath and awareness into the back body reminds us of the expansion of the back lungs, which supports our lower back. This sequence is non-traditional. Savasana is a guided visualization of the three chakras. Enjoy!

T.G.I. Yoga 03/05/2021 with Linda
All-levels class (1 hr 18 min)

FOCUS:  Pelvis and Hips – lungs, tailbone, and pubic bone awareness

This T.G.I. Yoga practice begins with a visualization of the three lobes of the lungs. Radiating awareness from the lungs into the pelvis is a focal point, with special attention placed on both the tailbone and pubic bone. The following connections are also made: (1) our feet move and the pelvis naturally follows along; and (2) the pubic synthesis and hips joints work together for fluid movement. Have fun experimenting and use your imagination to deepen your experience.

Wisdom Flow Yoga 03/03/2021 with Linda
Yoga 2 level class (1 hr 12 min)

FOCUS: Pelvis and Hips – building strength with Side Planks and more

In this Wisdom Flow practice, we begin with core work then move into a series of Planks and Side Planks. These shapes help develop strength in our lateral lines (side of the body), including the hip abductors. The action of simultaneously pressing into the earth and squeezing between the inner leg line supports us. Side-planking can be modified by dropping onto the forearm or lying down on one side. Have fun playing in this practice!

Wisdom Flow Yoga 02/28/2021 with Linda
Yoga 2 level class (1 hr 21 min)

FOCUS: Pelvis and Hips – Release, Mobilize, and Stabilize (with trigger-point release)

In this Wisdom Flow practice, we first release trigger points in the hip/pelvic region, using a tennis ball and folded hand towel to roll into and massage the trigger points. Next, we actively mobilize muscular and fascial chains. Finally, we stabilize the hips and pelvis with strengthening movements and shapes. In Savasana, we listen to the poem Awakening Now by Danna Faulds (from her 2002 collection, Go In and In: Poems from the Heart of Yoga).

Morning Cuppa Yoga 02/28/2021 with Linda
Yoga 1 level class (1 hr 24 min)

FOCUS: Pelvis and Hips – Release, Mobilize, and Stabilize (with trigger-point release)

In this Morning Cuppa Yoga practice, we first release trigger points in our hip/pelvic region, using a tennis ball and folded hand towel to roll into and massage the trigger points. Next, we actively mobilize muscular and fascial chains. Finally, we stabilize the hips and pelvis with strengthening movements and shapes.

T.G.I. Yoga 02/26/2021 with Linda
All-levels class (1 hr 20 min)

FOCUS: Pelvis and Hips – Muscular energy

In this T.G.I. Yoga practice, we palpate and engage key muscles that connect and support our pelvis and hips, including the paraspinal, iliopsoas, quadratus lumborum, and global stabilizers (hip abductors, adductors, and external rotators). We experiment with isometric muscular actions; eccentric and concentric contractions; and movement patterns that wake up our awareness and add stability to our practice. The poem Awakening Now by Danna Faulds is shared in Savasana.

Wisdom Flow Yoga 02/24/2021 with Linda
Yoga 2 level class (1 hr 21 min)

FOCUS: Pelvis and Hips – Abduction and adduction in action

In this Wisdom Flow practice, we recruit our global stabilizers (hip abductors, adductors, and external rotators) and set ourselves up for stability and strength in supine, standing, and seated shapes. This sequence will give you a whole new awareness in your pelvis and hips. Bring these actions into your practice and notice how broad and strong you feel through the low back and hips!

Gentle Yoga Jam 02/23/2021 with Linda
All-levels class (1 hr 23 min)

FOCUS: Pelvis and Hips – Building awareness and strength

In this Gentle Yoga Jam, we begin by releasing segments of the spine to help settle the pelvis and hips. Next, we evaluate our pelvic/hip alignment and use a simple adjustment to reset—a technique I highly recommend learning and using regularly. We spend time on SI joint awareness and building strength in our pelvis and hips via the glute and hip muscles (abductors and adductors). This is a well-rounded practice for discovering the power in your pelvis and hips!

Wisdom Flow Yoga 02/21/2021 with Linda
Yoga 2 level class (1 hr 22 min)

FOCUS: Pelvis and Hips – Finding optimal range of motion

In this Wisdom Flow practice, there is a strong emphasis on paying attention and finding stability and the optimal range of motion in your hips and pelvis. Overstretching and overstressing the hip ball-and-socket joint will only limit mobility later. Slow down and pay attention as you move through this sequence. We give special attention to Warrior I and Warrior II. This approach benefits your joints and your nervous system.

Morning Cuppa Yoga 02/21/2021 with Linda
Yoga 1 level class (1 hr 22 min)

FOCUS: Pelvis and Hips – Finding optimal range of motion

In this Morning Cuppa Yoga practice, there is a strong emphasis on paying attention and finding stability and the optimal range of motion in your hips and pelvis. Overstretching and overstressing the hip ball-and-socket joint will only limit mobility later. This practice slows it down and plays with cues that guide us in discovering where our body—especially the hip joints—is in shapes such as Warrior I and Warrior II. This process requires patience and emotional honesty.

T.G.I. Yoga 02/19/2021 with Linda
All-levels class (1 hr 17 min)

FOCUS: Psoas – more ways to release and strengthen

In this T.G.I. Yoga practice, we experiment with more ways to release, lengthen, and strengthen the psoas muscles—the sturdy bridge between the upper and lower body. This well-rounded sequence will leave you relaxed and grounded. A beautiful poem—Just for Now by Danna Faulds—is shared late in the practice. Take time to learn the accessible movements and shapes presented in this series of psoas-focused classes and integrate them into your weekly routine.

Wisdom Flow Yoga 02/17/2021 with Linda
Yoga 2 level class (1 hr 18 min)

FOCUS: Psoas – Warrior III

In this Wisdom Flow practice, we generate muscular and organic energy throughout our bodies, which helps ground us as move through many powerful shapes. We start with a floor sequence to stretch the lower half of the body, including the iliopsoas (which connects lower body to upper body). Next, we build strength in Plank, Down Dog, lunges, and Warrior III. The cooldown targets the hips and hip flexors in either Pigeon or Wheel of Life. The practice concludes with a guided meditation in Savasana.

Gentle Yoga Jam 02/16/2021 with Linda
All-levels class (1 hr 17 min)

FOCUS: Psoas — coming back to your Center   

In this Gentle Yoga Jam, we learn that full body patterns of tension often start in the middle of the body, or our Center. Thus, returning to the breath and easeful movement is important for releasing tension in any area of the body. This practice includes some repetition from the Morning Cuppa Yoga class of 2/14/21, with the hope that reinforcement of these movement patterns will allow you to more easily adopt them as everyday tools to support your whole body and beingness.

Wisdom Flow Yoga 02/14/2021 with Linda
Yoga 2 level class (1 hr 17 min)

FOCUS: Psoas muscle — how to improve psoas function   

In this Wisdom Flow practice, we begin with supine postures and somatic movement to release and lengthen the iliopsoas muscles. We spend time accessing other muscles chains that impact function in these strong hip flexors and stabilizers. We move through a peak balance sequence that highlights the power in our bodies when we activate overall body awareness. Just a reminder: Our deep core structure, including our psoas muscles, comes into play in all movement, including breathing!

Morning Cuppa Yoga 02/14/2021 with Linda
Yoga 1 level class (1 hr 23 min)

FOCUS: Psoas muscle — how to improve psoas function   

In this Morning Cuppa Yoga practice, we experiment with new somatic movement patterns to release, lengthen, and strengthen the powerful hip flexors. For optimal function in the iliopsoas muscles, other supporting muscles chains must fire, like the hamstring-glute muscle chain and the breathing diaphragm-pelvic floor chain. Use this sequence to access where you are and to find easy ways to improve function in these deep stabilizing muscles. Remember: We use the psoas muscles in every step we take!

T.G.I. Yoga 02/12/2021 with Linda
All-levels class (1 hr 20 min)

FOCUS: Psoas muscles — meet these important stabilizers

In this T.G.I. Yoga practice, we begin by releasing the deep, powerful psoas muscles with a somatic movement sequence. This sets us up for effective psoas stretching using our breath and making shapes such as Side Half Bow, Low Lunge, High Lunge, and Wide-Armed Cobra. We close this mindful practice with Slow Butterfly (a somatic movement pattern) and a meditation called Meet Your Psoas. I highly recommend returning to segments of this practice in times of physical or emotional stress.

Wisdom Flow Yoga 02/10/2021 with Linda
Yoga 2 level class (1 hr 14 min)

FOCUS: Psoas — Where attention goes, energy flows and awareness grows.

In this Wisdom Flow practice, we first experiment with simple breath tools and somatic movement patterns for releasing tension in the psoas muscles and the whole body. Next, as we align ourselves in powerful shapes, our energy flows and awareness grows. We lengthen, strengthen, and stabilize from our deep core (including the psoas) and experience a grounding and relaxed state. This is a vibrant practice that leaves you feeling empowered.

Gentle Yoga Jam 02/09/2021 with Linda
All-levels class (1 hr 12 min)

FOCUS: Psoas — release and settle through the breath

In this Gentle Yoga Jam, we explore how to release the powerful psoas through breath cues and long holds in supported postures. We practice settling the nervous system for effective self-care. Included in this practice are two powerful poems: Unfold Your Own Myth by Rumi and Self-Observation Without Judgment by Danna Faulds.

Wisdom Flow Yoga 02/07/2021 with Linda
Yoga 2 level class (1 hr 18 min)

FOCUS: Psoas — release, lengthen, and stretch; breathe, relax, and feel  

In this Wisdom Flow practice, we explore effective ways to release, stretch, and lengthen the deep psoas muscles. We experiment with supine postures, lunge shapes, Sun Salutes, Warrior I, and the very satisfying Wheel of Life. Extension postures are also included. We peak in Supported Bridge, which beautifully lengthens these powerful hip flexors. As you breathe, relax, and feel, your physical and emotional bodies reap the benefits.

Morning Cuppa Yoga 02/07/2021 with Linda
Yoga 1 level class (1 hr 21 min)

FOCUS: Psoas — release, stretch and lengthen; breathe, relax, and feel

In this Morning Cuppa Yoga practice, we explore effective ways to release, stretch, and lengthen the deep psoas muscles. Starting in restorative shapes, we release these powerful hip flexing muscles. Next, we experiment with several supine stretches, then move into extension poses such as Lunges, Wide-armed Cobra, and Supported Bridge. We conclude this practice with Slow Butterfly Release. Your nervous system comes to a happy place as you breathe, relax, and feel in this sequence. Try it!

T.G.I. Yoga 02/05/2021 with Linda
All-levels class (1 hr 23 min)

FOCUS: Deep core structure — resiliency in the pelvic floor

In this T.G.I. Yoga practice, we explore asana and movement that release tension in the pelvic floor and strengthen this deep core area. Resiliency in the pelvic floor is essential for healthy movement, a balanced nervous system, and good pelvic floor function. Excessive stress or sitting for long hours can impact the responsive of the pelvic floor and how it relates to our breathing. This T.G.I. Yoga practice will help you discover what may serve you in maintaining deep core awareness in daily life.

Wisdom Flow Yoga 02/03/2021 with Linda
Yoga 2 level class (1 hr 14 min)

FOCUS:  Deep core structure — playing with breath and balance

In this Wisdom Flow practice, we open with a breath inquiry, then ignite the fire in our bodies with focused core movements, powerful transitions, and creative asana. This playful yet challenging sequence guides us in activating the deep core, primary movement muscles, and breath. We approach the balance postures in unique and helpful ways. Come back to this practice to build endurance & strength!

Gentle Yoga Jam 02/02/2021 with Linda
All-levels class (1 hr 18 min)

FOCUS: The breath from the inside out

In this Gentle Yoga Jam, we begin with a visualization centered around the breath. We then focus on syncing our movements with each phase of the breath—a powerful way to approach our practice. We spend time in restorative shapes and in slow, fluid movement sequences—on our backs, on hands and knees, and on our feet for a short balancing sequence. Come back to this practice to remember and study your breath, and take your observations into your daily life!

Wisdom Flow Yoga 01/31/2021 with Linda
Yoga 2 level class (1 hr 18 min)

FOCUS: Deep core structure — the power of balance

In this Wisdom Flow practice, we concentrate on the components of balance in asana: alignment, strength, and attention (focus). The deep core structure supports internal alignment and our ability to stabilize while we move and balance. Ideas like proprioception, center of gravity, and strength muscles are introduced. Options are given to challenge you even more. Come back to this practice to improve your awareness and ability to balance.

Morning Cuppa Yoga 01/31/2021 with Linda
Yoga 1 level class (1 hr 21 min)

FOCUS: Deep core structure — the power of balance

In this Morning Cuppa Yoga practice, we concentrate on the components of balance in asana: alignment, strength, and attention (focus). The deep core structure supports internal alignment and our ability to stabilize while we move and balance. Ideas like proprioception, center of gravity, and strength muscles are introduced. Options are given to challenge you even more. Come back to this practice to improve your awareness and ability to balance.

T.G.I. Yoga 01/29/2021 with Linda
All-levels class (1 hr 26 min)

FOCUS:  Deep core structure — what supports it?

In this T.G.I. Yoga practice, we focus on the deep core structure, the supporting muscles of the outer core, and actions that help stabilize our bodies and balance the nervous system. We play with neck flexors, abdominals, and hip muscles (i.e., abductors and adductors). In addition, we create an alignment and awareness of the deep core by rooting into our hands and feet. We intentionally move slowly in this practice to heighten our awareness.

Gentle Yoga Jam 01/28/2021 with Linda
All-levels class (1 hr 17 min)

FOCUS:  Deep core structure — the breathing diaphragm

In this Gentle Yoga Jam, we consider the importance of the primary breathing muscle—the breathing diaphragm—and relaxed response of breathing. We begin by side-bending to help stretch the breathing diaphragm and open our breath. The sequence also includes effective hip joint stretches using a long strap as a prop and one of my favorite postures, Wheel of Life. Rhythmic movements are sprinkled throughout, bringing us more release in body, mind, and spirit.

Wisdom Flow Yoga 01/27/2021 with Linda
Yoga 2 level class (1 hr 20 min)

FOCUS: Deep core structure — mula bandha (pelvic floor action)

In this Wisdom Flow practice, we again focus on the deep core structure, this time experimenting with subtle actions that relate to the yogic concept of mula bandha. Mula bandha is the lifting of the pelvic floor, which happens naturally when we exhale. We pay attention to this action and then add other ways of creating stability in the pelvis. It is most important to understand that we always have choices in our practice, and that the best choices in the moment are those that support the nervous system.

Wisdom Flow Yoga 01/24/2021 with Linda
Yoga 2 level class (1 hr 23 min)

FOCUS: Deep core structure; “Gathering ourselves”

In this Wisdom Flow practice, we feel our deep core structure work to stabilize and balance the body. The deep core structure—pelvic floor, breathing diaphragm, transverse abdominis (deepest layer of abs), and multifidus muscles (deep back muscles that cleave through the spine)—is activated by breathing and anticipates our every move, providing stability in the moment. This practice is a fun way to slow down and increase your awareness. We consider these contemplations: How do you gather yourself? What do you stand for? Whose shoulders do you stand on?

Morning Cuppa Yoga 01/24/2021 with Linda
Yoga 1 level class (1 hr 24 min)

FOCUS: Deep core structure; “Gathering ourselves”

In this Morning Cuppa Yoga practice, we experiment with asana and movement highlighting the deep core structure of the physical body—pelvic floor, breathing diaphragm, transverse abdominis (deepest layer of abs), and multifidus muscles (deep back muscles that cleave through the spine). Our deepest core is activated by the breath and anticipates our movements, helping us to stabilize the body. Move slowly in this sequence and discover these subtle movements deep inside. This contemplation is presented: How do you gather yourself?

T.G.I. Yoga 01/22/2021 with Linda
All-levels class (1 hr 20 min)

FOCUS: Breath waves

In this T.G.I. Yoga practice, our focus is “riding the wave of our breath” as we stretch and strengthen our bodies. We begin this sequence in a seated side stretch and return to this powerful pose to finish the sequence. In between, there are both familiar and new shapes to enjoy. We aim to embody our breath throughout, including in Savasana.

Wisdom Flow Yoga 01/20/2021 with Linda
Yoga 2 level class (1 hr 14 min)

FOCUS: Shoulders/upper body — freedom in the upper body

In this Wisdom Flow practice, we place our attention on cultivating power and ease in the upper body, including the shoulder girdle, thoracic spine, neck, and jaw. We move through familiar and new shapes that expand our awareness in the upper back and shoulders and beautifully balance the nervous system. This sequence builds strength, cultivates freedom, and invites us to notice our own creative energy!

Gentle Yoga Jam 01/19/2021 with Linda
All-levels class (1 hr 16 min)

FOCUS: Unburdening the body and mind

In this Gentle Yoga Jam, we explore many different shapes with the intention of unburdening our body, mind, and heart. There is a blend of restoration and movement as we place special attention on the upper body. Any portion of this practice could be done on its own to help you relax and release. There is a guided meditation offered in Savasana called “Just Imagine.”

Wisdom Flow Yoga 01/17/2021 with Linda
Yoga 2 level class (1 hr 16 min)

FOCUS: Shoulders/upper body — strength and mobility

In this Wisdom Flow practice, we focus on increasing awareness, strength, and mobility in the upper body, including the shoulder girdle, thoracic area, and neck. This creative sequence will both challenge you and relax your nervous system. Integrate movements from this shoulder series into your daily practice for optimal benefits. The Bhava is about releasing burdens; two poems are shared: Storage by Mary Oliver and Blessing in the Chaos by Jan Richardson.

Morning Cuppa Yoga 01/17/2021 with Linda
Yoga 1 level class (1 hr 16 min)

FOCUS: Shoulders/upper body — improving function

In this Morning Cuppa Yoga practice, we focus on exercises to stretch and strengthen the shoulder girdle, upper back, and neck. There are no Down Dogs in this practice! Use the entire practice or sections of it to improve upper body function. The Bhava is about releasing burdens; two poems are shared: Storage by Mary Oliver and Blessing in the Chaos by Jan Richardson.

T.G.I. Yoga 01/15/2021 with Linda
All-levels class (1 hr 25 min)

FOCUS: Shoulders — stretch and strengthen

In this T.G.I. Yoga practice, we focus on both stretching and strengthening the shoulder girdle. Stretches are offered for the neck, upper back, shoulders and arms, side body, and chest area. Play around with what is offered and see what works best for you. There are also strengthening ideas from prone and Tabletop positions. Note: If you are dealing with a shoulder injury and feel pain, leave that shape or movement out. Contact me if you need extra guidance.

Wisdom Flow Yoga 01/13/2021 with Linda
Yoga 2 level class (1 hr 22 min)

FOCUS: Shoulders — activating serratus anterior muscles for support of shoulders

In this Wisdom Flow practice, we discover the power of muscles that stabilize our shoulders, in both familiar and new movements and shapes. There is a strong focus on the serratus anterior muscles that wrap around our upper rib cage on the sides of the body. These muscles both protract and upwardly rotate our shoulder blades. Activating these muscles brings more stability into our practice. Experiment and see what you can discover!

Gentle Yoga Jam 01/12/2021 with Linda
All-levels class (1 hr 23 min)

FOCUS: Shoulders — serratus anterior (an important stabilizing muscle in the shoulder girdle)

In this Gentle Yoga Jam, we palpate, stretch, and strengthen important muscles, including the serratus anterior (fingerlike muscles that wrap around the upper ribcage), that help stabilize the shoulder blades and shoulder joints. We move through familiar shapes, placing our attention on the upper body to cultivate new awareness of both muscular engagement and relaxation. This is a valuable lesson in learning how to stabilize our shoulders and how to stretch key areas of this very mobile joint system. The Bhava is “I arise today.”

Wisdom Flow Yoga 01/10/2021 with Linda
Yoga 2 level class (1 hr 22 min)

FOCUS: Shoulders and shoulder blade function; “Thresholds”

In this Wisdom Flow practice, we delve into the function of the shoulder blades (scapulae) and how they impact movement in the shoulder (glenohumeral) joints. This therapeutic lesson offers ideas for stretching, strengthening, and protecting the upper back and shoulder joints in the practice. In more vigorous asana, it is important to understand how to stabilize the shoulders through the opposing actions of retraction and protraction of the shoulder blades. We consider the thresholds at which we stand as we begin a new year.

Morning Cuppa Yoga 01/10/2021 with Linda
Yoga 1 level class (1 hr 21 min)

FOCUS: Shoulders and shoulder blade function; “Thresholds”

In this Morning Cuppa Yoga practice, we delve into the function of the shoulder blades (scapulae) and how they impact movement in the shoulder (glenohumeral) joints. This therapeutic lesson offers ideas for stretching, strengthening, and protecting the upper back and shoulder joints in the practice. Dynamic action of retraction and protraction in the shoulder blades helps stabilize and protect the shoulders. The Bhava asks us to reflect upon the thresholds at which we stand as we enter a new year.

T.G.I. Yoga 01/08/2021 with Linda
All-levels class (1 hr 20 min)

FOCUS: Settling into yourself

In this T.G.I. Yoga practice, we focus on the ideal of settling into ourselves by practicing breathing and moving. Once again, we give attention to internal breath sensations, like the expanding and toning of the pelvic floor. This slow and steady practice stretches our bodies, moves the breath, and nourishes the nervous system. The opening sequence on our backs could stand alone as a practice.

Wisdom Flow Yoga 01/06/2021 with Linda
Yoga 2 level class (1 hr 14 min)

FOCUS: Pelvic floor; Peace, truth, and love

In this Wisdom Flow practice, we breathe and move together to ground ourselves in some sense of peace, truth, and love. We also bring our awareness into the depth of the deep core structure—the pelvic floor. The breath is essential in challenging times! Take time to breathe, move, and be in your truth.

Gentle Yoga Jam 01/05/2020 with Linda
All-levels class (1 hr 19 min)

FOCUS: Pelvic floor — visualizing pelvic floor movement

In this Gentle Yoga Jam, we visualize pelvic floor movement throughout a therapeutic sequence that is key to good pelvic floor function. We begin on our backs and notice how the pelvic bowl rocks with our breath. We also note the expansion and contraction of the solar plexus, deep core, and ischium bones as we breathe naturally. This sequence could be practiced repeatedly to better understand the deep reserve of strength and flexibility in the pelvic floor.

Wisdom Flow Yoga 01/03/2021 with Linda
Yoga 2 level class (1 hr 19 min)

FOCUS: Pelvic floor awareness

In this Wisdom Flow practice, we place our attention on the pelvic floor, its function, and how it responds to the movement of the breathing diaphragm. (The dance between pelvic floor and diaphragm helps set up core stability in the body when moving in our practice and supports a healthy back.) This dynamic practice tunes into our deeper resiliency. Experiment with your awareness as you listen to my cues and embody your practice! This is a deep anatomical exploration of your body.

Morning Cuppa Yoga 01/03/2021 with Linda
Yoga 1 level class (1 hr 21 min)

FOCUS: Pelvic floor awareness

In this Morning Cuppa Yoga practice, we place our attention on the pelvic floor and how it responds to the movement of the breathing diaphragm. There is always dynamic dialogue between these two areas that supports a healthy back. We begin supine and warm up our low back with a rolled towel underneath. We then we move into familiar shapes and offer a new focus that enlivens our bodies. Resiliency is the Bhava offered in this practice.

Wisdom Flow Yoga 12/30/2020 with Linda
Yoga 2 level class (1 hr 28 min)

FOCUS: Stay with yourself

In this Wisdom Flow practice, we begin with Viloma Breath, then move into asana, slowing it way down to stay with ourselves in many shapes. We ride waves of stretch sensation, breath, and thoughts and stay graciously with ourselves throughout the practice. In the challenging moments, we ask: Do I need to soften, strengthen, let go, or shift? Our bodies become containers for the effort (sthira) and ease (sukham). Remember, the breath is a tool for both effort and ease.

Gentle Yoga Jam 12/29/2020 with Linda
All-levels class (1 hr 16 min)

FOCUS: Sthira sukham asanam (abiding in ease in asana)

In this Gentle Yoga Jam, we place our attention on staying with ourselves and being receptive in our practice. We begin with a pranayam and soothing floor sequence targeting the low back, hips, and legs. We then move into Tabletop, Cat Cow, and side-bending in Gateway pose. Transitioning to the belly, we embody a Locust pose variation that requires us to stay steady in our backline. Next, we “abide in ease” in Wheel of Life with props and move into either supported Child’s pose or Standing Forward Fold. We complete our sequence in Savasana. Two poems are shared: Ease Up and For Equilibrium.

Morning Cuppa Yoga 12/27/2020 with Linda
Yoga 1 level class (1 hr 22 min)

FOCUS: Building strength; Sthira (“to stay”; steadiness, effort)

In this Morning Cuppa Yoga practice, we key in on the quality of Sthira (steadiness), which leads to strength, endurance, and focus. Our muscular energy, breath, and attention support this effort. We move through a traditional asana practice, with additional cues to highlight Sthira. We balance the effort (Sthira) with ease (Sukham). Master teacher Pattabhi Jois reminds us, “Practice and all is coming,” which can be applied to everything in our lives.

Wisdom Flow Yoga 12/23/2020 with Linda
Yoga 2 level class (1 hr 18 min)

FOCUS: Get hip for new beginnings!

In this Wisdom Flow practice, we zero in on hip mobility and stability. From the start, we move into either Pigeon or Wheel of Life. We continue with a unique variation in Standing Forward Fold, then find our way to traditional poses like Twisting Lunge, Warrior I, and Pyramid and a set of prone poses, including Locust and Half Bow. We revisit either Pigeon or Wheel of Life toward the end of this active practice. Inversions and Savasana complete this sequence. Reflections on new beginnings are sprinkled throughout the movement and pauses.

Gentle Yoga Jam 12/22/2020 with Linda
All-levels class (1 hr 20 min)

FOCUS: Fluidity

In this Gentle Yoga Jam, we begin with Alternate Nostril, Brahmari and Viloma breathing, setting the tone for both deeper awareness and fluid movement. We use a rolled-up towel underneath the sacrum for the supine sequence. We then use either a big bolster or pillows to change our perspective in familiar poses on hands and knees and standing. We peak in free-form balance. We continue to focus on the energy of Winter Solstice and expansion.

Wisdom Flow Yoga 12/20/2020 with Linda
Yoga 2 level class (1 hr 21 min)

FOCUS: Relaxed resilience and back strength

In this Wisdom Flow practice, we warm up on our backside and then move into a series of Sun Salute A and B in honor of the Winter Solstice. Bow Pose is integrated into Surya Namaskara B in preparation for a powerful standing series. We peak in Camel Pose. This sequence—at a slow and steady pace—strengthens the back. We reflect on inspirational readings in honor of the Winter Solstice.

Morning Cuppa Yoga 12/20/2020 with Linda
Yoga 1 level class (1 hr 22 min)

FOCUS: Relaxed resilience and back health

In this Morning Cuppa Yoga practice, we begin with Brahmari Breathing, followed by a warm-up for our low back. Placing a rolled towel underneath the sacrum, we move through a floor sequence to stimulate blood flow. Try it! We transition to hands and knees for Deep Lunge (also helpful for our backs) and make our way into a strength standing series of Warrior II, Reverse Warrior and Triangle Pose. Inspirational readings for the solstice season are shared throughout.

T.G.I. Yoga 12/18/2020 with Linda
All-levels class (1 hr 20 min)

FOCUS: Tadasana Spine in Tree variations

In this T.G.I. Yoga practice, we work on improving posture and balance as we imagine air-brushing the breath through our Tadasana Spine. We carry this imagery into our entire practice as we experiment in seated, supine, and standing. Our peak sequence plays with Tadasana Spine and Tree variations on both even and uneven surfaces. The Bhava invites us into the spirit of Santosha—to see ourselves clearly and accept where we are, and to cultivate deeper awareness of kindness, joy, and gratitude.

Wisdom Flow Yoga 12/16/2020 with Linda
Yoga 2 level class (1 hr 18 min)

FOCUS: Side Planks; embracing Winter Solstice  

In this Wisdom Flow practice, we warm up our bodies with powerful Sun Salutes (A and B), and we reflect: How am I preparing for this auspicious convergence of Winter Solstice and the “great conjunction” of Saturn and Jupiter? What am I ready to release? What am I ready to manifest? We then work our way into a powerful sequence of Side Planks, followed by a cool-down of seated postures. A beautiful poem, Winter’s Cloak by Joyce Rupp, is shared in Savasana.

Gentle Yoga Jam 12/15/2020 with Linda
All-levels class (1 hr 18 min)

FOCUS: Nervous system massage; preparing for Winter Solstice

In this Gentle Yoga Jam, we move in new ways with the intention of nourishing our nervous system and the soft tissue in our body. We repeat precise movements several times, remembering to stay in the “effortless effort” zone. Finally, we come to a still point in restorative postures. You can practice any portion of this practice on its own for a calming effect. The Bhava centers around preparing for Winter Solstice.

Wisdom Flow Yoga 12/13/2020 with Linda
Yoga 2 level class (1 hr 22 min)

FOCUS: Tadasana Spine; wrap-up of the Niyamas

In this Wisdom Flow practice, we focus on the alignment principle of Tadasana Spine (incorporating both Jalandhara and Uddiyana bandha), bringing this awareness into powerful yogic shapes and movement, including Sun Salute A. Our peak sequence brings us to a standing series with Warrior II, Reverse Warrior, and finally balancing in Half Moon pose. Our Bhava focuses on the Niyamas, and we are encouraged to choose one of these guidelines to carry into our daily life in this pre-Solstice time.

Morning Cuppa Yoga 12/13/2020 with Linda
Yoga 1 level class (1 hr 21 min)

FOCUS: Tadasana Spine; wrap-up of the Niyamas

In this Morning Cuppa Yoga practice, we experiment with the alignment principle of Tadasana Spine—in a supine sequence (which could stand alone as a short practice), Table Top variations including Cat/Cow and Sundog, Sun Salute A, and, finally, standing postures such as Warrior II. The Bhava is a wrap-up of the Niyamas, reminding us that these practices help plant seeds of self-awareness. Practicing one Niyama opens the door to all of them.

T.G.I. Yoga 12/11/2020 with Linda
All-levels class (1 hr 22 min)

FOCUS: Internal and external rotation in hips; wrap-up of the Yamas

In this T.G.I. Yoga practice, we explore external rotation, internal rotation, and neutral hip joints in a selection of asana -- from supine, hands-and-knees, and standing. We bring these hip movements into our peak pose of Warrior II and ask ourselves, "What feels most stable to me?" Also, a wrap-up of the Yamas is offered, and students are asked to focus on one Yama that resonates with them, for the next few days.

Wisdom Flow Yoga 12/09/2020 with Linda
Yoga 2 level class (1 hr 14 min)

FOCUS: Centering the breath around the solar plexus; self-compassion (stemming from the Yama Kshama)

In this Wisdom Flow practice, a slow and steady rhythm carries us through a vigorous warm-up and Sun Salute A & B with variations. We then explore standing postures such as Revolved Triangle, Extended Side Angle and Triangle, with a restful Pigeon sequenced in between. Throughout this sequence we are reminded to center the breath around the solar plexus. The Bhava is Self-Compassion; this theme finds its roots in the sixth Yama, Kshama.

Wisdom Flow Yoga 12/06/2020 with Linda
Yoga 2 level class (1 hr 15 min)

FOCUS: Hips and Q.L. muscles; introduction of a sixth Yama, Kshama (forgiveness and patience)

In this Wisdom Flow practice, we energize the entire body by moving through dynamic stretches and isometrics. Twisting actions, hip awareness, and Q.L. (Quadratus Lumborum) stretches are built into this powerful sequence. A sixth Yama, Kshama (forgiveness and patience), is introduced and weaved into the practice. We are reminded that through forgiveness we transform ourselves and touch up against our own divinity.

Morning Cuppa Yoga 12/06/2020 with Linda
Yoga 1 level class (1 hr 18 min)

FOCUS: Hips and Q.L muscles.; introduction to a sixth Yama, Kshama (forgiveness and patience)

In this Morning Cuppa Yoga practice, we focus on both stretching and strengthening the hip, legs, and back. Twists are incorporated throughout this sequence. We ultimately work our way into a unique lunge sequence that stretches the Q.L. (Quadratus Lumborum) muscle beautifully. A sixth Yama, Kshama (forgiveness and patience), is introduced and weaved into the practice.

Gentle Yoga Jam 12/01/2020 with Linda
All-levels class (1 hr 23 min)

FOCUS: The Wheel of Life; Ishvara Pranidhana; and “Make Way for Love”

In this Gentle Yoga Jam, we slowly warm up the low back, hips, and legs in many supine shapes, including Slow Butterfly Release. We give attention to core stability, from our backs in Elbow-to-Knee and from hands and knees in Bird Dog. There are options to be more restful or more active. The peak is Rolling Spinal Twists (from the belly) and Wheel of Life. We reflect on the fifth Niyama, Ishvara Pranidhana, understanding that with deeper surrender we “Make Way for Love.”

Wisdom Flow Yoga 11/29/2020 with Linda
Yoga 2 level class (1 hr 17 min)

FOCUS: Dynamic transition from Half Moon to Tree; introduction to the fifth Niyama, Ishvara Pranidhana (remembering our Luminous Self)  

In this Wisdom Flow practice, the focal points are feet, ankles, and tailbone as we build this sequence into dynamic movement between Half Moon and Tree shapes. Core and pelvic stability are also key factors in this practice. The peak sequence challenges our balance in a fun way! There is a balance option in moving from Wide-legged Forward Fold to Headstand. This contemplation is introduced: How do you see the Teacher of all teachers in your own Third Eye? How do you connect with this Source?

Morning Cuppa Yoga 11/29/2020 with Linda
Yoga 1 level class (1 hr 19 min)

FOCUS: Dynamic transition from Half Moon to Tree; introduction to the fifth Niyama, Ishvara Pranidhana (remembering our Luminous Self)

In this Morning Cuppa Yoga practice, we create the shapes of Half Moon and Tree lying down on our sides. Key elements of stability are highlighted. We come to our feet and dynamically move from Half Moon to Tree and back again. This is a challenging Level 1 class. The fifth Niyama, Ishvara Pranidhana, is introduced. Ishvara is the Source of all knowledge and love, or our Luminous Self. Pranidhana is fixing our attention on this Internal Teacher.

T.G.I. Yoga 11/27/2020 with Linda
All-levels class (1 hr 18 min)

FOCUS: Core work; Svadhyaya (self-inquiry)

T.G.I. YOGA: This end-of-the-week practice offers something for everyone. The foundations of the practice are taught in this themed class, including focus on the breath, dynamic balance, sound alignment, and the interplay of effort and ease. Options will be given to modify and to create more challenge. This practice finishes with guided meditation.

Vedic Love Song sung in Sanskrit by Gabriella Burnel, aka Gaiea Sanskrit: Click here for YouTube of song with lyrics

Gentle Yoga Jam 11/24/2020 with Linda
All-levels class (1 hr 16 min)

FOCUS: Side body; Svadhyaya (self-inquiry)

In this Gentle Yoga Jam, the physical practice focuses on the sides of our bodies (lateral line) and the freedom that comes with side-body stretching. We enjoy many therapeutic shapes, including side-lying stretching and strengthening, seated side stretch, rolling spinal twists (from the belly), Wheel of Life, and Bananasana. We reflect on our theme of the fourth Niyama, Svadhyaya (self-inquiry) through poems, readings, and a beautiful Vedic love song in Savasana.

Vedic Love Song sung in Sanskrit by Gabriella Burnel, aka Gaiea Sanskrit: Click here for YouTube of song with lyrics

Selected Poems:
Walking Blessing by Jan Richardson
Blessing the Body by Jan Richardson
The Journey by Mary Oliver
No More Leaving by Hafiz

Wisdom Flow Yoga 11/22/2020 with Linda
Yoga 2 level class (1 hr 14 min)

FOCUS: Hip abduction and adduction; introduction to the fourth Niyama, Svadhyaya (self-study; self-inquiry)

In this Wisdom Flow practice, we focus on the power of global stabilizers (hip abductors and adductors). This invigorating sequence gives special attention to using both the feet and legs to activate these stabilizers. We play with these actions (adduction and abduction) in familiar shapes like Catch the Cat variations, Down Dog, Planks (including Side Planks), Forward Folds, Uktasana, Warrior I, Goddess, Extended Side Angle, and Triangle Pose. The fourth Niyama, Svadhyaya (self-study; self-inquiry) is introduced.

Morning Cuppa Yoga 11/22/2020 with Linda
Yoga 1 level class (1 hr 15 min)

FOCUS: Hip abductors; introduction to the fourth Niyama, Svadhyaya (self-study; self-inquiry)

In this Morning Cuppa Yoga practice, we explore the power of our hip abductors in movement and asana as we reflect upon the fourth Niyama, Svadhyaya (self-study; self-inquiry). There is attention to therapeutic sequences that help support low back and hip health. Daily practice of Svadhyaya through meditation/contemplation, prayer, reading spiritual texts, calming our minds with mantra, or journaling is highly recommended on the yogic path.

Wisdom Flow Yoga 11/15/2020 with Linda
Yoga 2 level class (1 hr 21 min)

FOCUS: The Manipura chakra (solar plexus); introduction to the third Niyama, Tapas (“to burn”; self-discipline)

In this Wisdom Flow practice, the third Niyama, Tapas (“to burn”; self-discipline; spiritual effort) is weaved into the physical practice by igniting the solar plexus (chakra of fire) and reflecting on the internal flame of the Third Eye (Spiritual Heart). We build heat through deep core work and transition into Sun Salutes, Utkatasana (Fierce Pose), Twisting Lunge, and a great variety of backbends. Supported Extended Bridge and Wheel are the peak shapes. A favorite Rumi poem is shared in Savasana as we recognize the passion of our individual soul expression.

Morning Cuppa Yoga 11/15/2020 with Linda
Yoga 1 level class (1 hr 20 min)

FOCUS: The Manipura chakra (solar plexus); introduction to the third Niyama, Tapas (“to burn”; self-discipline)

In this Morning Cuppa Yoga practice, the physical practice focuses on igniting the fires of the solar plexus. This includes deep core movements and shapes; backbends such as Wide-armed Cobra; Twisting Lunge; and Warrior I. The asana practice is supported by the teachings of the third Niyama, Tapas (“to burn”; self-discipline; spiritual effort). A favorite Rumi poem is shared in Savasana as we recognize the passion of our individual soul expression.

Gentle Yoga Jam 11/10/2020 with Linda
All-levels class (1 hr 14 min)

FOCUS: “Oh yes, I already have everything I really need.” (A reflection of the second Niyama, Santosha.)

In this Gentle Yoga Jam, our mantra comes from the Dalai Lama: “Oh yes, I already have everything I really need.” We begin with a slow and steady floor sequence that inspires physical and emotional release, targeting the hips, legs, and lower back. Next, we move to Table Top and use a bolster (or pillows) to support the shapes of Child’s Pose, Down Dog, Wide-Armed Cobra, and a supported twist. Our bhava is the second Niyama, Santosha (contentment, satisfaction, or aligning with grace).

Wisdom Flow Yoga 11/08/2020 with Linda
Yoga 2 level class (1 hr 10 min)

FOCUS: Upper body; the second Niyama, Santosha (contentment; satisfaction; aligning with grace)

In this Wisdom Flow practice, we give special attention to dynamic actions in the upper body by mobilizing and stabilizing the shoulder girdle, upper back, and obliques. We find creative ways to expand into the upper body while also paying attention to the stable base (the lower body). This practice goes deep into Lunge Spinal Twists, with the obliques and upper body receiving the benefits. The bhava is celebratory, as we align with grace and satisfaction in these moments.

Morning Cuppa Yoga 11/08/2020 with Linda
Yoga 1 level class (1 hr 17 min)

FOCUS: Upper body; the second Niyama, Santosha (contentment; satisfaction; aligning with grace)

In this Morning Cuppa Yoga practice, there is reason to celebrate! We zero in on mobilizing and strengthening the upper body while making sure our foundation is stable. This is a beautiful blend of shapes and movements that liberate our shoulders and hips. The second Niyama, Santosha (contentment; satisfaction), is introduced. It supports our celebration of the election of the first African American and South Asian woman as vice president!

Wisdom Flow Yoga 11/01/2020 with Linda
Yoga 2 level class (1 hr 17 min)

FOCUS: Introduction to the first Niyama, Saucha (purity; cleanliness)

WISDOM FLOW YOGA: This mindfully sequenced, alignment-based vinyasa flow class is a vigorous style of yoga that awakens the deep connection between breath and movement. This dynamic style of yoga highlights Ujjayi breath (victorious breath), balanced strength, supported flexibility and inspiring insights along the way. Options are always offered!

Morning Cuppa Yoga 11/01/2020 with Linda
Yoga 1 level class (1 hr 19 min)

FOCUS: Introduction to the first Niyama, Saucha (purity; cleanliness)

MORNING CUPPA YOGA: This is a balanced practice for anyone. Well thought-out sequences with a pointed focus on breath; also includes elements of slow, fluid movement, alignment-based asana (postures), core stability, healthy mobility and self-reflection. Modifications are provided, and more challenging variations are also offered.

Wisdom Flow Yoga 10/25/2020 with Linda
Yoga 2 level class (1 hr 17 min)

FOCUS: Eagle Warrior for hips; introduction to the fifth Yama, Aparigraha (non-possessiveness)

In this energizing Wisdom Flow practice, we focus on enlivening hip energy, alternating between compression and stretching in shapes like Catch the Cat’s Tail, Pigeon variations (including Double Pigeon), Lunges, Bow, Wide-Legged poses, and Eagle Warrior shapes. This creative sequence anchors us in the pelvis, challenges our balance, and calms the nervous system. The bhava in this practice is the fifth Yama, Aparigraha (non-possessiveness or non-grasping).

Morning Cuppa Yoga 10/25/2020 with Linda
Yoga 1 level class (1 hr 16 min)

FOCUS: Hip, Hip, Hooray; introduction to the fifth Yama, Aparigraha (non-possessiveness)

In this hip-focused Morning Cuppa Yoga practice, the fifth Yama, Aparigraha (non-possessiveness), is introduced. The warm-up includes thorough hip stretches like Catch the Cat’s Tail and Supine Pigeon. We play with hip flexion, extension, adduction, and abduction throughout the sequence and build our way into Eagle Warrior (or its variations). Finally, in seated, the choice is between Gomukhasana or Supta Baddha Konasana. Aparigraha invites us to experience divine play!

Wisdom Flow Yoga 10/21/2020 with Linda
Yoga 2 level class (1 hr 15 min)

FOCUS: Adductor action and backbends

In this Wisdom Flow practice, adduction action in the legs and stability in the pelvis serve as a strong foundation for our entire sequence. Planks, Bridge variations, and Sun Salute B set us up to explore backbends such as Bridge and Wheel. We use a block and strap to engage the adductors for these extension postures. Our bhava asks, “What do I root myself in daily to support my growth as a human being and a spiritual being?”

Gentle Yoga Jam 10/20/2020 with Linda
All-levels class (1 hr 13 min)

FOCUS: Pelvic bowl; and “Change rooms in your mind for a day.”

This Gentle Yoga Jam includes some challenge yet is slow and steady in its approach. Options are offered for more active or more gentle shapes. The supine sequence centers around core stability and stretching the hip joints, working toward the shape of Catch the Cat’s Tail. This awakens our pelvic bowl energy and prepares us for awareness of our breath and its connection to the pelvic floor. We finish with an expansion and release in Triangle Pose. The bhava of this practice is “Tuning in to the Sacredness of life.” A beautiful Hafiz poem is shared.

Wisdom Flow Yoga 10/18/2020 with Linda
Yoga 2 level class (1 hr 18 min)

FOCUS: Uddiyana bandha; introduction to the fourth Yama, Brahmacharya

In this Wisdom Flow practice, we root ourselves in the Mula and Uddiyana bandhas as we explore the theme of Brahmacharya (“walk the path of consciousness” or “right use of energy”). This challenging sequence focuses on guiding strong tailbone energy into our feet and the earth in shapes like Supta Padagusthasana, Vasisthasana (Side Plank), Dhanurasana (Bow), Ardha Chandrasana (Half Moon), and Kakasana (Crow). This is a fun, energetic practice!

Morning Cuppa Yoga 10/18/2020 with Linda
Yoga 1 level class (1 hr 19 min)

FOCUS: Back strength; introduction to the fourth Yama, Brahmacharya

In this Morning Cuppa Yoga practice, the concept of Brahmacharya (“walk the path of consciousness” or “right use of energy”) is introduced. This intentional practice focuses on embodying Uddiyana bandha (an engagement of the deep core) in a variety of asana, including Side Planks, Slow Flow Sun Salutes, Goddess Pose, Extended Side Angle, and Half Moon Pose. We pay attention to tailbone energy and use our hands to connect deep pelvic energy into our foundation—the legs and feet. This is a great practice for strengthening your back!

Wisdom Flow Yoga 10/11/2020 with Linda
Yoga 2 level class (1 hr 10 min)

FOCUS: Bird of Paradise; introduction to the third Yama, Asteya (non-stealing)

In this Wisdom Flow practice, we work toward a peak pose of Bird of Paradise. This requires mobility in the hips and shoulders as well as a strong connection between our pelvis (including the tailbone), feet, and earth. We move through a vigorous sequence that includes strength and mobility in familiar shapes. Sun Salute A and B and Extended Side Angle shapes build heat, then balance takes the spotlight in Bird of Paradise, a fun binding pose. Throughout this invigorating practice, we use the third Yama, Asteya (non-stealing), to refocus our attention and reclaim the energy of the “I AM” (So Hum).

Morning Cuppa Yoga 10/11/2020 with Linda
Yoga 1 level class (1 hr 16 min)

FOCUS: Being enough; introduction to the third Yama, Asteya (non-stealing)

In this Morning Cuppa Yoga practice, we introduce the third Yama, Asteya (non-stealing). We consider ways the mind/ego steals our vital Self, or the “I AM” (So Hum). This sequence begins with Supta Padagustasana variations and expands into a strengthening standing series of Twisting Lunge, Extended Side Angle, and Triangle Pose. We take our time in this practice to reflect on being enough and to honor ourselves as both human and spiritual beings.

Wisdom Flow Yoga 10/04/2020 with Linda
Yoga 2 level class (1 hr 16 min)

FOCUS: Lateral lines (sides) of the body; introduction to the second Yama, Satya (truthfulness)

In this Wisdom Flow practice, reflection on the second Yama, Satya, is weaved throughout the asana. The physical practice focuses on the lateral lines (sides) of the body. This is an invigorating sequence that taps into the lengthening and stretching of the quadratus lumborum (QL) muscles (back muscles whose action is side-bending) and lateral hip muscles. We move through mindful Sun Salutes and a lunge series that gives special attention to the QL. Next up are Side Planks and a standing series of Extended Side Angle and Triangle Pose. Finally, we rest in Pigeon (options available) and Savasana. The nature of Truthfulness is contemplated throughout.

Morning Cuppa Yoga 10/04/2020 with Linda
Yoga 1 level class (1 hr 13 min)

FOCUS: Lateral lines (sides) of the body; introduction to the second Yama, Satya (truthfulness)

In this Morning Cuppa Yoga practice, reflection on the second Yama, Satya, is weaved throughout the asana. The physical practice focuses on the lateral lines (sides) of the body. We begin with hip mobility (lying on our sides) and move into Thread the Needle and Side Plank variations. Once we are on our feet, we take our time in a few Sun Salutes and find our way from lunge to a unique side stretch of the quadratus lumborum (QL) muscles. We complete the standing series with an Extended Side Angle and Triangle that support and stretch the hips in a balanced manner. We settle into Savasana reflecting on how we practice Satya in our daily lives.

T.G.I. Yoga 10/02/2020 with Linda
All-levels class (1 hr 21 min)

SPECIAL CLASS: Trigger Point Release [with optional foam roller and tennis ball]

In this T.G.I. Yoga practice, we focus on releasing trigger points in both the deep gluteus muscles and the legs (I.T. band, quads, and adductors). Throughout the sequence we move mindfully through twisting actions and hip and leg stretches. It is optional to use a foam roller and tennis ball to address the trigger points. We also continue with the theme of Ahimsa and relate to the soulful quality of compassion, viewing compassion as a call to action.

Wisdom Flow Yoga 09/30/2020 with Linda
Yoga 2 level class (1 hr 19 min)

SPECIAL CLASS: Yoga with Weights and Resistance Bands (can also be done without weights and bands)

This powerful Wisdom Flow practice integrates mindful resistance. We continue to explore Ahimsa (non-harming) as we consider how feelings of powerlessness create imbalance in our lives and how essential it is to empower ourselves on all levels. We begin with breath and core stability and move into Warrior I with weight variations, Pyramid, Sun Salutes, Extended Side Angle, Triangle, and Goddess pose with weights. After much strengthening in the hips, legs, and upper body, we reset in Pigeon pose. Leave this practice feeling empowered!

Wisdom Flow Yoga 09/27/2020 with Linda
Yoga 2 level class (1 hr 19 min)

FOCUS: Introduction to the first Yama, Ahimsa (non-harming)

In this Wisdom Flow practice, reflection on the first Yama, Ahimsa, is weaved throughout the asana. We move through a lunge series, topping it off with a deep lunge with a twist. The practice is balanced out with Extended Side Angle and Triangle Pose. The cool-down includes Pigeon and spinal twisting.

Morning Cuppa Yoga 09/27/2020 with Linda
Yoga 1 level class (1 hr 13 min)

FOCUS: Introduction to the first Yama, Ahimsa (non-harming)

In this Morning Cuppa Yoga practice, reflection on the first Yama, Ahimsa, is weaved throughout the asana. We warm up our hips while on our backs, then move into a variety of lunges that support and stretch the hips in a balanced manner. Finally, we settle into the inviting shape of Wheel of Life.

Gentle Yoga Jam 09/22/2020 with Linda
All-levels class (1 hr 19 min)

FOCUS: Balancing the nervous system on the Equinox

This Gentle Yoga Jam begins with Viloma Pranayam and continues with a balance of therapeutic movements and restorative shapes. This practice is supportive to the low back. We find our way to a supportive gentle twist and throughout we reflect on the calming nature of the breath and the sacredness of the moment.