Three Dog Yoga Podcast

a quick taste of the three dog yoga floor series. great if you need to move your body through a gentle sequence. only one chaturanga! more podcasts coming soon, including a 25-minute STANDING pose flow.

got 25 minutes? you can get your yoga on. this practice focuses on our VINYASA sequence...it'll get your heart pumping and make you feel warm all over. don't got 25 minutes? better do this one twice. with extra savasana. more podcasts coming soon, including a 25-minute STANDING pose flow and a 25 minute FLOOR pose flow.

we've all been there. stuck in a hotel room with no yoga class in sight. you'd do a podcast, but with no mat, the hotel carpet makes downward facing dog downright difficult...and forget stepping into warrior 1...let alone getting up into wheel. but before you hit the minibar and channel surf, check this out. our "no-mat, no-time" on the road session. all the yoga you can do with just your self...and maybe a towel, since that carpet isn't looking so great to your face. this session stays away from anything that might be slippery...providing a light vinyasa, with arm work, leg work, core work and floor stretching. if you have extra time, repeat some segments...or add poses that work for your particular setup. no speakers, no headphones: no problem. here's the set list. take 3-8 breaths on each side in all the poses, complete the repetitions listed for the flows...or create your own pacing and rhythm. happy trails... child's pose cat/cow - 5-8 reps quadruped plank (from hands and knees, press into your feet and lift knees) - 3-5 breaths high plank - 3-5 breaths; high-to-low plank - 3 sets of 5 reps (option: one-leg planks on sets 2+3) high plank hold with alternating knee-to-elbow - 3 reps child's pose ragdoll - 5-8 breaths (option for chest expansion stretch, hands linked behind back) standing half series (mountain pose, fold forward, halfway lift, fold forward) - 3 reps utkatasana - 3-8 breaths utkatasana pulses (half squats) - 5-8 reps utkatasana to mountain pose (full squats) - 5-8 reps flowing/alternating utkatasana twists - 3-5 reps utkatasana twist and hold - 3-8 breaths on each side, fold forward between sides eagle -3-8 breaths dancer - 3-8 breaths tree - 3-8 breaths mountain pose, fold forward, halfway lift, step right foot back to low lunge bend and straighten back knee - 3 reps bend and straighten front knee - 3 reps step back to halfway lift, repeat on left side, step back to halfway lift step back to high plank hold - 5-8 breaths lower all the way to floor locust - 3-8 breaths bow - 3-8 breaths press to hands and knees boat - 3-8 breaths low boat - 3-8 breaths knees to chest and rock side to side legs straight up/upper body crunches - 8 reps bicycle twists - 8 reps knees to chest - belly twisting pose - 5 reps reclined pigeon- 5-8 breaths reclined hamstring stretch - 5-8 breaths reclined twist - 5-8 breaths happy baby - 3-8 breaths savasana

our SLOW FLOW class at it's most gentle and basic. perfect for your first time or those days you want to slow down to catch up!

our basic FLOW sequence. breathe. bend. balance. be.

wanna squeeze a sweat in? we heard a lot of you do... here's 30 minutes of strong flow, followed by a couple of minutes of good stretch. looking for a 30-minute sweet stretch with just a little flow...stay tuned!

our new 90-minute saturday morning class...the pace slows down to really align and deepen each posture...keeping the practice challenging and energizing. this week: a focus on core stability and centering. grab your mat and let's go!

ok, actually about 70 minutes of happy. grab a mat and get yours!

our power sequence in 35 minutes flat. no holding poses, just a taste of each of the most common asanas you'll find in our classes. it's a  complete, but light, practice when you need some extra time in your day.

 get ready to wring out 2014 and bring a fresh start to 2015.  we'll get you moving with lots of twists, sweat, and a bunch of laughs. recorded at the three dog studio at 8 a.m. on 01.03.15.

 plenty of power, with a focus on opening up for ease. bring your mat and get ready to sweat, three dog style. 

challenge your endurance and laugh a lot. 50 percent of y'all will love it, 50 percent will hate it. and 50 percent will love-hate it. and that's how we do math around here.

a power yoga party for vinyasa junkies. be ready to wipe up the sweat when you're done. if you've never tried our "plus ones" practice, you're in for a good time...try it here, request it next time you're in class. it's different every time. but it always burns so good recorded at the three dog studio at 5:45 p.m. on 06.04.14.

some fun arm balancing in this one! maybe some you haven't seen before...just get curious and get to it! ready to really take off? check out our forty days to personal revolution that starts march 21. it's a six week commitment to yoga, meditation, clean eating and transformation. you'll be amazed at where you'll go.

so, this morning we had (more than) a few handstanders coming in feeling sore from the day before...and (more than a few) wine lovers coming in feeling pickled from the night before. we took care of everyone with a strong, balanced flow and nice long pigeon series. we think you'll love it whether or not you had a rough yesterday! podcast recorded in the 6:30 a.m. class on 02.25.14