Move, Breathe, and Get Strong and Calm at Home with Online Classes

Give yourself the gift of functional movement, strength building flows and incorporated drills, and mindful theming so you can connect to YOURSELF, and expand higher energy out into the world.

For $10/month, become a patron and get access to all of Robin’s recorded live-streamed classes, plus other videos and online programs as they are released on Robin’s Patreon class library.  Check out the details below, and click on any image to go to that class on Patreon. ENJOY this!!

 

Shoulder + Upper Body Practices

Pushing and Pulling Yoga Practice

Shoulder Awareness + Connect/Steady/Calm

50 min

This is the very FIRST live-streamed class I taught at Luma Yoga. Enjoy connecting to yourself, finding steadiness through your body, and calming your mind through the movement of the breath. This class includes a lot of shoulder awareness in all directions, including pushing and pulling, rotating internally and externally, and feeling the shoulders rotate and move when you reach your arms up over your head. We enjoy an exploration of a Side Plank variation with an optional lift of top leg and/or quad stretch, and also some Lunge work with added shoulder work. Stay calm and keep practicing, everyone!

Shoulder Yoga Practice

Connect to the Power of Calm 

50 min

You have the power to choose CALM and manage your mindset for greater balance, and this practice encourages you to cultivate this sense of calm. We start by activating the core to tap into your power, and then we move the major joints of the body, especially the wrists and shoulders. Further shoulder work is incorporated into a standing flow to help you release tension and build strength. Moments of challenge give you time to re-anchor into calm through your breathing. Side plank and Wild Thing give us a chance to explore and play. A blanket and 2 blocks are optional for this practice. Enjoy!

Shoulder Strength and Stretch Yoga

Shoulder Strengthening #1 + Letting Go of Overefforting

50 min

Yoga is about balancing effort and ease, just like life. In this class, we start with a restorative Supported Fish to open the chest and relax the shoulders, and then we move into some excellent strengthening work for the shoulders. Once we move through the effortful section, we flow and breathe, looking for ease in the postures. We end with Gomukhasana (Cow Faced Pose), a seated hip opener and shoulder stretch, and then Bridge, a Reclined Twist, and of course, Savasana. A bolster or pillow, a blanket or towel, and 2 blocks will be helpful for this practice. Enjoy!

Shoulder Strengthening #2 + This Present Moment

50 min

Times like these, when things change so quickly remind us that all we REALLY have is the present moment. Get anchored into our body and breath with Alternate Nostril Breathing, and then we start a present-moment awareness of the shoulders, building upon the Shoulder Strengthening #1 practice. In this class, we practice pulling strength as well as pushing strength (pulling is less common in yoga), and we also explore the various ways the shoulders can move (forward, backward, up, down, around). Feel the back body as well as the front body, the top and the bottom, and the right and left sides continually through this flow, and use this experience to get MORE anchored into presence and awareness. 2 blocks and a blanket are needed for this practice.

Push Up Progression

Shoulder Strengthening #3 + Feel Your Energy

50 min

Build upon the work in Shoulder Strengthening #1 class to add some progressively harder versions of some excellent shoulder movement. This practice is designed to help you build global strength of positions for things like our yoga push up, the wonderful Chatturanga Dandasana, and to also help you move in all kinds of new directions. Work like this “turns on” shoulders awareness, and can often help us RELEASE tension and relax more fully.  So feel YOUR energy, in the beginning, middle, and end of this practice and see if that’s the case for you! We’ll also flow through a progression of Buddha, some twists, Skandasana, Side Plank, and Eagle, and finally a good rest in a restorative Stonehedge. You’ll need 2 blocks. Enjoy!

Shoulder Strengthening #4 + Moving Forward with Intention

50 min

This shoulder-focused practice is the 4th in this series, and includes moving forward with more challenging progressions of scapular circles (aka “shoulder circles”), some great pulling work, and adding “load” by holding onto blocks (all building upon Shoulder Strengthening #2). Who knew blocks could make things harder, right?? The intention of this class is for you to cultivate a way to move forward (with your practice, with your LIFE) from a place that is centered and anchored in awareness. You’ll need a blanket/towel and 2 blocks/books. Have fun!

Side Plank

Shoulder Strengthening #5 + Earth Day Energy

50 min

Filmed on Earth day, this is the 5th class in a series on building control, mobility, and strength in the shoulders. Adding progressively more challenging active work is great for functional movement, and we alternate this strong, stabilizing work with flowy movement – finding that pulsation between Shiva (steadiness/stillness/pure consciousness) and Shakti (creativity/movement/manifestation). This pulsation is called Spanda in the yoga tradition, and we as humans are part of it! Explore a great wrist preparation, some chest presses (like a pushup) and Side Plank transitions within the flow and connect to universal energy. Enjoy!

Thread the Needle

Shoulder Strengthening #6 + Increasing Your Sensitivity and Awareness

57 min

The 6th practice in the series on increasing shoulder awareness focuses on pulling strength, and layers on progressively more challenging options to movements we did in the 2nd and 4th classes. The focus on this class is on increasing a sense of refinement, and in doing so, becoming more sensitive and building the muscle of awareness. We start with Alternate Nostril Breathing, then move into some great neck and shoulder work in a variety of positions. Shoulder movements progress to All 4s and then to Plank for an extra challenge! We flow into lunges, backbend shapes and a Revolved Triangle Pose, then into some Mermaid Slides to work those pulling muscles, and visit some stages of Tripod Headstand Prep. We end with some reclined hip and twisting work, and then rest. Ahhhh. Enjoy! You’ll need 2 blocks and also a blanket/towel on a hardwood or tile floor, OR a paper plate or slider for carpet.

Shoulder Openers

51 min

Counteract all that sitting at computers and looking at phones with new shoulder movements! In this class (the 7th in the series), we start to explore developing greater awareness and activation of the shoulders through opposing arm circles, some great pulling work using a strap, a fun traveling Plank, Downdog Push-ups, and Incline Push-ups at the wall and using a chair. All of this work serves to activate the BACK of the shoulders and can have the effect of helping us to open the front of the body and lift the heart. We play in some wonderful side-body stretching, and a flow that moves through Side Plank, Twisted Lunges, and Wide-Legged Forward Fold before we wind down with Bananasana and Savasana. You’ll need 2 blocks, a strap, some wall space and a chair or countertop. Enjoy!

Shoulder Strengthening #8 + The Stillness of Presence

50 min

Stillness is not the absence of movement, but rather a sense of presence in the current moment. We use this theme to explore our mental state and sense of presence, in the practice AND off the mat. The 8th in this series on shoulder strengthening the exploration, this class building “pulling strength,” which is often missed in traditional yoga practices. We also play with lots of binds and half binds, eventually flowing into a Bound Warrior Flow, and even an option for Half Bound Half Moon. This is a strengthening class, but one that invites ease, letting go, and finding that sense of awareness and stillness that is available to us ALL the time. You’ll need one block for this practice.

Shoulder Strengthening #9 + More Options Are Better Than Less

53 min

In this class, we explore lots of different options for movement around a stable and mobile spine, because the more options we have the better! We build upon the 7th class in the shoulder strengthening series by revisiting arm circles, opposing arm circles, a pull-down movement in Downward Facing Dog, and Incline Push-ups at the wall/ a chair. Amidst all of that, enjoy a flow that leads toward a prep for Side Crow, so we enjoy lots of twisting and side bending. Keeping the spine long and the breath full, you’ll practice all kinds of creative movements to keep your body responsive and resilient, even in imperfect times. You’ll need a strap, 2 blocks/books, a space at the wall, and/or a chair.

Lower Body Practices

Outer Hips and Legs Yoga Practice

Shift, Pivot, + Breathe

50 min

With our “new normal” changing daily as we deal with the impacts of Covid-19, this practice has as its intention to recognize the shifts we do in life and in our practice, to experiment with pivoting in new directions, and to stay connected to a steady, calm BREATH in the midst of it all. We start with a seated Eagle Arm twist and side bend sequence, and then move into a standing flow focused on the legs in strong Lunges and Warrior poses, and we play with a balance skill builder to strengthen the outer hips and ankles in the middle of it all. We end with hip and hamstring stretches, and a deep rest. 2 blocks and a strap will be helpful for this practice. Enjoy!

Hamstring Strengthening #1 + Pause and Suspend the Breath

50 min

This practice focuses on two things: (1) Hamstring strengthening so that we have strength as well as stretchiness in the backs of the legs, and (2) Feeling the pause between the inhale and the exhale. After we move through some reclined hamstring work, we move to a standing flow that works with suspending the breath for brief moments, along with some feel-good movement for the legs and hips. 2 light blocks (foam is preferable but optional) and a strap are helpful for this practice. 

hamstring strength in yoga

Hamstring Strengthening #2 + Play with Curiosity

50 min

This class complements the work in “Hamstring Strengthening #1” and incorporates some active stretching work (as opposed to passive stretching) in isometric holds to strengthen the hamstrings, and also the hip flexors.  We start with a Reclined Sun Salutation flow and then move through a flow that includes a fun toe stretch + Downdog Split, a Lunge with a hamstring curl, Warrior 3 with a hamstring curl, Warrior 2, and Half Moon with, guess what, a hamstring curl! You’ll also get up and down with no hands (a fun and important skill to practice!) I invite you to PLAY in this practice with an attitude of curiosity to see what YOUR body and mind can do as you get stronger and build capacity. 2 blocks and a blanket will be helpful. Enjoy!

strong hamstrings yoga

Hamstring Strengthening #3 + Getting Stronger Through Intentional Calm

50 min

This is the 3rd class in a series on making our yogi hamstrings STRONG! We build on progressively more challenging options to the Hamstring Strengthening #1 practice, including some eccentric movement to ask our muscles to SLOW things down, some variations on how we place the feet and arms, and a exploration of the Yoga Standing Forward Fold, Uttanasana, at a wall to more fully engage the backs of the legs. All through this practice I invite you to notice if you are moving from a place of fear/worry, or a place of intentional calm. And I remind you that to get stronger and more resilient, we must feel safe. 🙂 This works for the body, and also for our mind and heart. So take it all in!! A blanket, strap, and 2 light blocks are recommended. Enjoy!

Leg Practice for Yogis

Hamstring Strengthening #4 + Building Resiliency

42 min

The 4th practice in this series focused on strengthening the hamstrings, we’ll add some harder versions of these isometric holds, which may induce some shaky muscles! These obstacles make us stronger over time, so work where you can, and know that adding these progressions will do wonders for your hips and help support your low back. We’ll also do some preliminary variations on Tripod Headstand! Grab 2 blocks and a blanket/towel for this practice. Have fun, get strong, and feel the resilience of your body, your breath, and your mind. 

Active Hamstring Curl in Yoga

Hamstring Strengthening #5 + Build Capacity from Where You Are

50 min

The 5th class in the series on strengthening the hamstrings, we add some progressively more challenging active work to get those leg muscles on board for great functional movement support. After this targeted work, move through a fun little flow that includes some core work, a single-leg balance pose, and a Supported Warrior 3. Finally, we visit some options for building up to a half handstand at the wall, or L-Pose/ Box Pose. In all of these segments of class, work where it’s doable and just challenging enough, as this is how we build capacity and get stronger. Relax in Legs up the Wall to let it all go!

Hamstring Strengthening #6 + Pace Yourself

55 min

Continued hamstring strengthening is the name of the game in this practice centered on pacing yourself: relaxing, then doing something challenging, and then resting again until you feel ready to do the next hard thing. This is the 6th class centered on getting those hamstrings STRONG for a well-cared for hip complex and low back support. You’ll need 2 blocks for this practice, and perhaps a blanket as well. Enjoy!

Trikonasana

Hamstring Strengthening #7 + May the 4th Be With you

51 min

This class includes some new hip flexor and hamstring strengthening movements to support you, and is the 7th in this excellent series. Filmed on May 4th (Star Wars Day…”may the 4th/force be with you!”), we play with following the movement of the breath and feeling the force in the legs and the energy in the whole body system. Our flow includes some core-focused rock-and-roll work from lying down to seated, practicing getting up off the floor in a half-squat position, Triangle Pose (Trikonasana), Warrior 3, and a fun “spanking” entry into Revolved Half Moon with a Quad Stretch. We end in a Supported Bridge and then rest fully in the force of energy. You’ll need at least one block (ideally 2) and sliding surface (blanket/towel on hardwood or tile floor, or a slider/paper plate on carpet). Enjoy!

Hamstring Strengthening #8 + Midline Stability

50 min

Get connected to a feeling of stability in the middle of the body (the spine and the entire canister of the torso), while we continue to practice moves that target the hamstrings for great full-body support. We play with several variations on Bridge Pose, including a “marching version,” while we attempt to keep the hips level. We flow through lunges and hamstrings stretches like Ardha Hanumanasana (Half Splits) and a Forward-Facing Triangle, and also play with rocking up from Happy Baby to a Straddle Boat Pose. Building strong support in the midline of the body equals opportunity for movement and mobility in the rest of the body, a nice metaphor for our current Shelter-in-Place holding. Enjoy!

Hip Flexor Strengthening and Hamstring Lengthening

Hamstring Strengthening #9 + Small Deposits in the Bank

52 min

In this class, we revisit some of the hip flexor and hamstring strengthening work we did in the 7th class in this series, so you’ll have another chance to practice it! Putting “small deposits in bank” add up to a big investment and big transformation over time, so the more you give your body and nervous system this excellent input, the more resilient and aware you’ll feel! This sequence also features a rolling-up vinyasa, which is fun, a practice to rise into a lunge from a half squat/half seat, a lovely visit to Triangle Pose, lots of twists, a prep for Funky Dragonfly, and a Single-Leg Deadlift from Warrior 3. Your hips will thank you after this strengthening practice designed to develop better control over your body over time, which can translate to less discomfort and quieting of hip pain. You’ll need 2 blocks and a blanket/towel for a slidey floor or a paper plate/sliders for carpet. Enjoy!

Core Practices

Deep Core Yoga Practice

Tap into Inner Power

41 min

Filmed on April 4, 2020, the numerology of 4-4-2020, or 444 is the focus of this class. So an exploration of the 4 elements (fire, earth, water, air) as a way to tap into inner power and wisdom is the theme. We use core work to tap into the Fire of the belly, grounding of the body into the Earth, movement to feel the element of Water, and of course breathing to feel Air. Strengthen your wrists with some wrist taps (humbling!!), and then enjoy a knees-down flow sequence eventually comes up to standing and Tree pose. We play with Bakasana (Crow Pose) before coming down to rest in the integrative state of inner wisdom, Savasana. You’ll need 2 blocks and a blanket for this practice. Enjoy!

Low Back Practice

24 min

Try this practice when your low back needs some love and attention. This is a gentle yoga / movement practice, designed to help you feel your body more fully, move through the hips, pelvis, and upper back, and release tension and stress. Enjoy!

Full Body Flows

Eagle Play Yoga Practice

Anchor the Front Ribs Down + Eagle Play

80 min

This Inner Fire Flow class was Live-Streamed at Luma Yoga. This class includes an emphasis on anchoring the front ribs down to encourage a sense of power in the center of the body, along with a lift of the heart. We do lots of hip work and balance play in various forms of Eagle Pose (Garudasana), squatting and arm balancing in Crow, a Lunge Flow, and end with Bridge Pose, some hamstring and hip stretching, and a relaxing rest in Savasana to integrate our practice. Enjoy! 

Settle Nervous System Yoga Practice

Settle the Nervous System

68 min

Use this practice to move into the parasympathetic nervous system (“PNS”) so you can restore your body and mind, replenish energy, and cultivate mindful presence.  We start with a restorative posture to relax the Psoas muscle, then move into a slow-flow practice with lots of grounding, breath-initiated movement, and asymmetrical play. Use this practice whenever you need a little self-care. A couple of blankets or towels will be helpful, as will 2 blocks. A pillow or bolster is also recommended. Soak up this practice! 

fun yoga flow

Feel Good Flow

80 min

The ask of this class is for you to FEEL GOOD. To use your external senses, your proprioception (where you are in time + space) and your interoception (your sense of the internal landscape of your body) to give you body what it needs. This ladder flow moves through a repeating pattern including Thread the Needle, lots of Child’s Poses, versions of Side Plank, Buddha (1/2 Chair with a Pigeon Leg), various gentle backbends, a fun version of Half Camel and much more. This flow sequence has challenging moments, but LOTS of moments to catch your breath and just BE. We end with Dolphin, Supported Bridge, Reclined Gomukasana, and a Reclined Twist. Enjoy!

Yoga Practice for Hips

Honey Flow for Hips

50 min

Soak up this stretchy flow focused on the hips, IT band, and hamstrings. Imagine that you’re moving through honey during this practice so that your movements feel a little bit sweet and also a little bit challenging as you S-L-O-W  D-O-W-N and feel. As you move, you’ll build a more connected mental map of your body and a greater awareness of the state of your being. 2 blocks will be helpful for this practice. Enjoy!

grounding yoga flow

Get Grounded Flow

56 min

This breath-based vinyasa practice starts with the intention to get grounded into the experience of your body connecting to the Earth and your breath as an anchoring element. We move through a seated warm-up, then into a standing flow including some hip-opening lunges and Warrior poses, and then into Tree, a grounding single-leg balance pose. We end with Bridge, a Reclined Pigeon, and a guided Savasana to release effort and surrender into the Earth. Enjoy!

vinyasa yoga flow

Crush on Your Breath

45 min

Use this practice to fall in love with your breath…a crush, if you will. Enjoy the feel of your breath in your body and let it carry you through this unique flow that features a repeated shape of Baddha Konasana (Butterfly Pose) in various positions. Dig in, let go, turn your brain off for a while, and enjoy getting swept away by this practice. 

Move From Center

56 min

Often, life pulls at us from the edges, we spin out of control, and we forget how to move from our center. Use this heat-building yoga practice to reconnect to the midline of your physical body and to generate movement that is generated from the strong, stable presence of your core and the movement of your breath. This flow features lots of wrist, ankle, and knee warmups, and a standing flow that includes Warrior 2, Extended Side Angle, Goddess, a Wide-Legged Forward Fold and fun ways to get up and down off the floor without hands. We end with a seated twist, a reclined hip stretch, and a final relaxation to settle and calm. Enjoy!

Sweet Balance

58 min

Balance is not about achieving perfection, but about calibrating the moment-to-moment shifts in our lives. This class starts with a great foot + ankle warmup and then moves into a ladder flow that progressively adds on new poses into a full flow where we play with balance along the way. We’ll also practice a fun and light drill for hopping forward from Downdog to a Standing Forward Fold. Experience balance sweetly, and with curiosity, much like you did when you were a kid, before your ego got involved! You’ll need a blanket/towel for this practice, and 2 blocks might be helpful. Enjoy!

Flying Pigeon Variation

Clear Your Energy Field

54 min

Feel the winds of energy (vayus) in your body with this flow-based practice that includes lots of breathwork, a rocking-and-rolling vinyasa, a Warrior to Skandasana flow, Half-Crow Pose (Eka Pada Bakasana), and an exploration of a Reclined Flying Pigeon. The ask of this class is to clear your field of energy: to gather back power you have loaned out, and to give power and energy that you can loan to others through consciousness, breathing, and movement of stagnant energy. Enjoy!

Sun Salutation Exploration

52 min

In this all-levels class, we explore some “functional” variations on pieces of the classic Sun Salutation flow from the yoga tradition. We start by finding a 3-dimensional breath pattern, then move into some great exploration of the body: the spine, the ankles, the core, the wrists, the shoulders, the hamstrings, and more! This work should help your yoga practice (and your everyday life) feel stronger and more integrated. All of this functional-movement exploration gets integrated into a Sun Salutation A, Sun Salutation B, and then a quieter Lunar Salutation in celebration of the Full Moon coming this evening. Enjoy!

Ground Down, Reach Up and Open the Heart

51 min

Explore the inner line of the body in this flowy vinyasa practice that uses Rabbit Pose (a hugged-in version of Child’s Pose with the hips lifted and the crown of the head on the floor) as part of the repeated flow. You’ll stretch the feet and ankles, and practice moving between Chair, a Squat, and Keeling as a way to get up and down from standing to the floor. Practice rooting and rising in poses like Warrior 1, Crow Pose and a prep for Tripod Headstand. And we’ll open the heart in poses like Camel, Reverse Warrior, and Wild Thing. Use the energy in your body to ground into the Earth, and from that rootedness, explore opening the crown of the head to receive higher vibrations! Enjoy!

Proceed As The Way Opens

53 min

Move through breathwork, side bends, twists, and balancing postures using your own body and breath to guide your practice. In this way, we “proceed as the way opens” (a Quaker saying) to make choices about practice (and LIFE) when there doesn’t seem to be a roadmap. You’re invited to vary your postures in a variety of ways and to just explore moving and following your breathing. Poses included are Bird Dog (opposite arm/leg extensions in All 4s, Twisted Chair, Eagle, Warrior 3, Seated Twists, and more). Enjoy proceeding as YOUR way opens.

Drill to Step from Downdog to Lunge

Sneak into a Deep Practice

52 min

Sneak your way into a deep practice through this ladder flow sequence that starts on the floor (with some sneaky core work!) and builds toward some challenging moments. This class includes a great drill for stepping forward from Downward Facing Dog into a Lunge (which is a move with which lots of people struggle!!) in place of the regular “vinyasa” transitions. We also Warrior 2, Reverse Triangle, Goddess, Half Moon, and some twists throughout. Short practices you do on a regular basis add up to bigger transformations than BIG things you do every now and then, so revisit this one every time you need a reset and a chance to remind yourself of calm and settling. 2 blocks will be useful. Enjoy!

Strong and Grounded Flow

53 min

This class uses the experience of the senses and your breath to cultivate a feeling of being grounded and anchored in the present moment. We flow in low-to-the-ground movements to warm up and then move into strong moves that incorporate being grounded but also hovering away from the floor to develop strength, such as in Three-Legged Plank, Core Plank, a transition from Tree into a Lunge, and Hovered Forearm version of Extended Side Angle Pose. After the flow, relax using poses at the wall (or not..options are given if you don’t have a wall!) like Legs Up the Wall and Reclined Pigeon at the Wall. Enjoy releasing overworking mental activity and getting grounded in your present experience.

Practice in Under 20 Minutes

Quick Beginner’s Yoga Warm Up 

11 min

This short flow takes you through a spinal warm-up using Tabletop and Cat/Cow. Then enjoy some side-bending and stretch the inner thighs in Gate Pose (Perighasana). Finally, we’ll move into some lunge variations to open the hips and strengthen the legs. Grab 2 blocks for support under your hands, and a blanket for some cushion under your knees if you’d like. Let’s flow!

Grateful for the connection!

“Great class! So good to feel connected to a community during this isolating time.”

Mia Teese, Santa Cruz, CA

Flight Attendant + Luma Student

Practicing from home is wonderful and sweet!

“That was GREAT! Thanks! My wife Joan and I did the online class – really cool – so did our doggie! She got in the way a few times – but worth it! Very sweet. Besides the yoga, I just always appreciate what you have to say…positive attitude and very thoughtful. I appreciate YOU! Thanks again!”

Michael Howe, Santa Cruz, CA

SC Library Planning Accountant + Luma Student

Robin’s verbal instruction is excllent and allows me to focus inward.

“That was a great class! Even when I’m in a class with you in person, I usually have my eyes closed  and I’m focused inward and following your excellent, clear vocal instruction. Thank you!”

Kathryn Gestri, Santa Cruz, CA

Technical Writer + Luma Student

For $10/month, you can have access to all of Robin’s recorded live-streamed classes, plus other videos and online programs as they are released on Robin’s Patreon class library. Help support Robin’s work as a small business owner by becoming a patron today!

 

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