this one's a non-stop - but no hurry - 25-minute vinyasa to get you on the mat on the days when it's hardest to get there (i.e. the days you need yoga the most!). it'll hit all the right notes and leave you feeling refreshed, centered, and ready to tackle whatever's next.

Three Dog Yoga Podcast

FLOW 25: Timesaver Flow

getting to your mat -- any day -- is way above average. take a moment to give yourself credit for being here...then enjoy the rest!

FLOW 30: Way, Way Above Average

happy 2022, y'all! we're kicking it off with a full-hour of focused flow...move, breathe, and start the year feeling fresh!

FLOW 60: Get Focused, Start Fresh

whatever the temperature, a solid vinyasa practice with steady attention to ujjayi breathing helps your body get warm from the inside out. side effects may include: more mobility, mood elevation, and increased focus throughout the day.

FLOW 30: Warm Your Asana Up

a feel-good practice is always a good idea...this one's perfect anytime you want to feel better fast, and keep feeling better all day/night!

FLOW 30: Feel Good Now + Better Later

the thing is...you're not toxic. your body already detoxes itself quite well. but...after indulgences (or insanity), it can feel really good to practice in a way that focuses on making space around our vital organs so that they can do their work of cleaning house more effectively. also, making space just feels good...so bring on the spinal mobility, twists, and side bending! happy holidays and every day! visit threedogyoga.com for more on how to join us for online or in-studio classes. to support this podcast, visit patreon.com/threedogyoga.

FLOW 60: Holiday (or Anyday) Detox

working your way toward traditional splits (Hanumanasana) isn't easy...but can be approached in a way that leaves you stronger and more flexible, whether or not you ever get to the ground. on the way, there's lots of hip opening, hamstring strength, and heart opening to be had for every body!

FLOW 30: Split a Couple of Beers

want an active practice minus all the chaturangas and dog poses? done.   this one keeps it light on the hands, wrists and shoudlers...and focuses in on dynamic motions for the hips and core. enjoy! visit threedogyoga.com for more on how to join us for online or in-studio classes. to support this podcast, visit patreon.com/threedogyoga.  

FLOW 45: Hands Free Core + Hips

get back on the mat with a gentle flow to open up all the tight spots. word to the wise: gentle doesn't have to mean easy...just a way of approaching practice that cultivates ease and well-being...and that's for every body! visit threedogyoga.com for more on how to join us for online or in-studio classes. to support this podcast, visit patreon.com/threedogyoga.

FLOW 30: Gentle Hip and Shoulder Openers

hip opening doesn't have to be long, slow, deep holds...it can also be a mobilizing meditation that creates nimbleness and freedom. you'll energize your whole body with this sequence that starts with reclined and seated vinyasas, moves to more traditional salutations, and winds up with seated stretches.

Energizing Hip Openers - 30 Minutes

life tends to happen in a pretty linear plane...whether you're working at a desk, riding a bike, or scrolling on your phone. this practice incorporates circular motions to shake things up and keep your muscles and joints working in their optimal ranges of motion.

Circular Time - 30 Minutes

when you need to get warm quickly...whether on a cool morning, before that long run, or after a day at the office...this one fits the bill. we start standing and move to salutations, backbends, and finish with dynamic seated stretches.

Get Warm All Over - 30 Minutes

want more core strength and spinal mobility? spend an hour focused on moving into and out of backbends with power and ease.

Core Strength + Mobility - 60 Minutes

one minute of Balasana (Child's Pose), 27 minutes of straight-up vinyasa flow, one minute Savasana and one minute seated meditation. perfect.

Salutations, Straight Up - 30 Minutes

this one starts off with a light core warm up and moves into a full body flow...a neat little strength and flexibility practice to fit into any day.

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Three Dog Yoga Podcast

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