Ashtanga yoga sequences & poses

This slow flow hits the sweet spots in your lower body to open your hips, lengthen your hamstrings, and release your quads. In a steady yet unhurried sequence, move through Pigeon, Gomukhasana variations, Skandasana (Side Lunge), Lizard Lunge variations, and Standing Ankle-To-Knee Pose to finish feeling grounded and mobile. This class previously aired on August 26, 2024.

This strong Vinyasa flow gets things moving and includes challenging holds to flush spring stagnation and welcome the heat of summer. Enjoy a fun, playful sequence with Crow Pose, Fallen Triangle, Trikonasana, Crescent, Ardha Chandrasana, Eagle Pose, and Pigeon Pose. You’ll explore how to spring forward (to the top of your mat), spring back (into Chaturanga), and spring up (into Handstand). This class previously aired on June 6, 2024.

This practice guides you through a simple Visualization meditation to relax your mind and find ease. It’s great for any time of day when you need a quick dose of calm. This class previously aired on May 29, 2024.

Take it up a notch in this sweaty Vinyasa flow featuring strength-building, energy-boosting movement. Embrace a challenge in an intense sequence with Chair Pose, Push Ups, a Warrior series, and Crunches. This class previously aired on May 23, 2024.

Come as you are; this class is dedicated to recognizing each of our own sacred journeys. Begin in a brief warm-up with Cobra and Cat/Cows, then enjoy creative Sun Salutations, Lunge, and Warrior II, leading to the highlight, a heart-opening Camel Pose series. Finish with Thread the Needle and gentle twists. This class previously aired on May 19, 2024.

This guided Mindfulness meditation uses your breath to amplify awareness within your body, one area at a time. Depending on your needs and approach, it’s a perfect practice for boosting energy in the morning or relaxing before bed. This class previously aired on May 15, 2024.

This practice takes you through a fun, creative sequence of Surya Namaskars (Sun Salutations) to explore an expansive range of movement that creates space in your body and mind. Reach all areas, but target the hips and lower back in Trikonasana (Triangle), Astavakrasana (Eight-Angle Pose, an arm balance), Side Angle, Bow Pose, Camel Pose, and Pigeon Pose. This class previously aired on May 16, 2024.

While this practice includes lots of core work, you’ll also explore the pelvic floor and upper back muscles that help the core work effectively. Activate the mind-body connection to move with awareness through Plank variations, Sunbird Pose, Revolved Crescent, Navasana (Boat Pose), and Bridge Pose. A block is helpful to increase engagement and challenge. This class previously aired on May 14, 2024. Please note: We ask that you move extra mindfully if you’re dealing with diastasis recti or are newly postpartum.

Build strength in your posterior chain muscles (back body) in this powerful practice that helps to heighten your backbending practice. Flow through Bridge Pose, Low Lunge, High Lunge, and Locust, then peak in Camel Pose feeling strong, active, and sturdy. This class previously aired on April 4, 2024. This is the second class in Quamay’s ten-class Intelligent Backbending Series. This series is designed to strengthen your backbend practice, with each class focusing on one topic, body part, or posture at a time. Class air dates from this series: Intelligent Backbending Series: Quads & Hips — April 1, 2024 Intelligent Backbending Series: Power Flow — April 4, 2024 Intelligent Backbending Series: Glutes — April 8, 2024 Intelligent Backbending Series: Lengthening Flow — April 11, 2024 Intelligent Backbending Series: Shoulders — April 15, 2024 Intelligent Backbending Series: King Dancer — April 18, 2024 Intelligent Backbending Series: Strength — April 22, 2024 Intelligent Backbending Series: Wheel — April 25, 2024 Intelligent Backbending Series: Harmony — April 29, 2024 Intelligent Backbending Series: Kapotasana — May 2, 2024

So you have an injury and you miss your strong practice? This is an Ashtanga practice designed specifically to deal with shoulder injuries. Practice the Primary series, with some modifications including taking out the Chaturangas. The vinyasas done in this class are designed to strengthen and stabilize the shoulder while eliminating any irritation. This is an important class for anyone working with injuries. Props Needed: a strap and a block.

This class will move BRISKLY through the first half of the primary series - right up until Navasana. Then we will take the time to thoroughly break down the 2nd half of the series, looking closely at ways to modify and move carefully through the most challenging part of the sequence.

This 60-minute practice combines the last sequence of the primary series and the beginning of the 2nd series... So that you are really ready for deep backbending. This is a great sequence if you are already working on second and you are a little short on time - or you just want to explore!