Yoga Labs

Yoga labs include a brief warm-up followed by exploring a small group of similar postures - floor backbends, for example. In this workshop style class you may ask questions, see demonstrations, receive adjustments, learn modifications for your body, and learn the key actions and key alignment principles. These yoga labs are required for teacher trainers and are encouraged for all yoga students. It is a much less expensive way to get information usually learned in a yoga private. 

Drop-ins are most welcome at $30/class.  Half off with purchase of new student special or monthly unlimited. See our schedule for this week's topic. A list of the rotating class topics is found here:

1) Alignment Basics   the importance of strength and flexibility, muscle energy and expressive energy, focal point of a posture (like the center or root), the 7 segments or loops of the body, the inner spiral, outer spiral; stabilize the base, light touches that bring awareness, increase the key action

2) Prop Use   we love teaching yoga without any external aides at Santosha, and learning to use props can make postures safer, more dynamic, more relaxing and more challenging

3) Warm Ups   start a class and establish breath initiated movement: cat-cow, extended cat-cow, cobra, grasshopper, alternate limb cat/cow, spiral twist, stretching the wing, lunge, side plank

4) Dynamic Warm Ups   include varieties of sun and moon salutations: devotional style, ashtanga vinyasa jumping style (A) and (B), hip and shoulder circling

5) Warrior 1 Class Standing   teach rooting the legs through the pelvis in the front plane: warrior 1, tracking the front leg (extending the flank), rotated triangle, rotated side angle, airplane

6) Warrior 2 Class Standing   teach rooting the legs through the pelvis in the side plane: warrior 2, tracking in the side plane (moving triangle), extended triangle, extended side angle, side cross (balancing half moon)

7) Bilateral Standing   teach rooting equally through both legs up through the pelvis and are excellent for re-establishing symmetry: standing forward bend, standing backbend, chair, rotated chair, balancing chair, wide legged forward bend (with variations)

8) Standing Balancing   teach breath importance and nervous system calibration: column, moving column, holding the big toe, tree, half-lotus forward bend, eagle, balancing stick, standing bow, rotated side cross (rotated half moon)

9) Forward Bends   emphasize spinal flexion and the exhale: knee to chest (downward current poses), head to knee, bound angle, star, turtle, wide legged forward bend, maricyasana A

10) Back Bends   emphasize spinal extension and the inhale: grasshopper (variations), floor bow, stretching the front pose (moving and holding), bridge, upward facing bow

11) Side Bends   teach spinal lateral flexion and help explore the differences in the sides of the body (like liver/spleen): standing crescent moon, gate latch, triangle adaptation, rotated head-knee, leg lifts in side lying

12) Core Strengthening  teach the importance of the transition between the torso and the legs: boat, abdominal curling, crossovers, turn-ins, roll-ups, leg lifts, figure 8s

13) Arm Balancing  establishes the arms as the roots, develops confidence: downward dog, forearm down dog, dolphin, half handstand, handstand, forearm stand, scorpion

14) Hips  teach the various directions of work in connecting the leg to the pelvis: rock the baby, one leg pigeon, cow-face, half-lotus, stacking the shins, windshield wiper, pointed foot lunge, reclined hero

15) Twists   teach the deep cleansing along the spinal column: reclined variations, moving while reclined, half lord of the fishes (variations), maricyasana B

16) Inversions  are deeply relaxing for the nervous system and allow the veinous leg blood to easily return: plow, shoulder stand, pike, headstand (variations), legs up the wall/chair

17) Sequencing   teaches the meaningful flow of postures in a class according to time allotment (what to do in 45 minutes in the morning for a young adult, for example)

18) Dynamic Sequencing   teaches the expanding spiral of opening possible in the human form with regular yoga practice, "for whom" and "when"