Three Dog Yoga Practice Podcast

this one starts slow, gains momentum and takes you through all the ranges of motion your body needs. there's a particular focus on lengthening through the front and side bodies to get energy flowing and open up your posture.   join us online for Zoom classes or at 1617 Terrace Way in Santa Rosa for in-studio sessions. learn more at www.threedogyoga.com .

strong flow with twists and side bends. balance flow and backbends. ab series. clamshells! hip openers. rest. rinse and repeat.

this one starts on the mild side with supported inversions and chest openers, then gets spicier with a springy little flow series designed to lighten your step and leave you feeling spry. enjoy!

chakra what? no worries, we haven't gone all woo-woo...uh, basically because we started at woo-woo. but we digress. this is a spinal-focused flow with special attention paid to the effects of practice on the energetic body.  you can think of it as chakras (it's fun) or as your nervous system (that's definitely a real thing). either way, you'll feel clear, grounded, and calm ... and your spine will...

ease into your day or evening with this one. it'll soothe your nervous system and leave you feeling open and clear in mind and body.

this one's really not your average flow...but it's great if you want a practice that will get your hips strong and flexible.  bonus...we build skills of getting up and down off the floor with no hands!

power hours usually come around on Saturday mornings around here.  join us for this one any time you want a strong practice that will leave you feeling energized and accomplished.

this one works on refining all kinds of balance...not just standing on one leg.

clamshells are some of the best hip mobilizers...they're the kind of movement that doesn't look like much, but feels like everything.  we work them into a fairly straightforward flow series to strengthen the outer hip muscles needed for healthy knees, hips, and low back muscles. enjoy and repeat!

lots of twists in this one...not a lot of talking. this is the spoken audio from our JAM 30 class...feel free to put on the playlist of your choice and get at it!  

this one starts out mellow and builds as it goes...and is sure to leave you feeling more mobile, more energetic, and more yourself when you get up from the mat.   key practices include: floor hip openers, lots of vinyasa, and a mellow cool down series.

breathe in, breathe out, move your asana. this one takes all the major parts of a vinyasa practice (strength, flexibility, and balance postures) and routes them through sun A and B. you'll get moving and stay moving..and then take it to the floor for a brief rest before moving out into your day with a clear mind and limber body.

what's the best way to reach your potential? get present, listen to what your body is telling you and respond accordingly.  this practice will encourage you to get still, pay attention to the present moment, and go where your body leads you. plus, you'll get hamstring, hip, and shoulder opening as well as balance and meditative flow. 

this one's a great option if you're looking to get moving and increase your functional flexibility.  we get moving, stay moving, and then stretch/strengthen the hips and hamstrings with relaxing floor postures.

do something radical...enjoy your life. seriously, remembering to enjoy the moments you have is a practice...life moves pretty fast and frantic sometimes. here's your opportunity to slow down and be in the moment. this practice will help you get into the enjoyment mindset...and you'll feel good all over when you're done!

get your spine, hips, and shoulders ready for the day...or recovered from the day with this short flow focused on mobilizing your entire body.

a full-hour of hip and hamstring opening with a side of shoulder and neck release.

MOVE YOUR ASANA is a 30-minute energizing flow recorded live as part of our JAM classes, which are yoga-inspired workouts for every body. there's not a lot of instruction...just moving your body in a steady flow, then stretching out at the end of class.  if you're looking for a simple + strong moving meditation...this is it. enjoy!  

spinal mobility is a big part of yoga practice and knowing how to align your spine in postures like Warrior, Triangle, Tree, and Halfway Lift is a big help when you're first starting -- or wanting to upgrade -- your practice.  this is an all-around vinyasa class that pays special attention to the way we move -- and stabilize -- the spine. keep it around for when you want a little fine tuning.

want an ab workout without a lot of crunches? need a good core strengthener that's not a plank...   do. this. one.

is decluttering on your goal list for 2024? this practice is for you. breath + body. that's all you need for the next 30 minutes...you can lose the extra, and tap into what's real. you're here now. a living, breathing being.  and you're enough.

this one starts with a body scan meditation to embrace the power of stillness and perception -- then we use those listening skills to level up our vinyasa practice. key practices include: meditation, floor mobilizers, seated mobilizers, lunge salutations, warriors, backbends, weird hip mobility, and pigeon.

Tree Pose is probably the asana most loved by kids yoga...it's relatable, a challenge, and a chance to be silly when trying to balance.  in grown up yoga, Tree Pose looks real different...it's often the pose we use to judge our balance talent (or perceived lack there of). there's actually a lot more to it...and it gets more fun the nerdier you get.  dig in, geek out, have fun...and probably be sor...

want strong and supple abdominals? this one's gotcha covered. short, sweet (sorta), and pretty darn serene. enjoy!

listening is a superpower...hone yours with this full-body, full-brainpower vinyasa. we sweat a few of the details to engage our brains in a productive conversation with our bodies...keep this one in your rotation and watch yourself get stronger, more flexible, and more focused. key practices include: abdominal conditioning. salutations, warrior stances,