Category Archives: Vinyasa Yoga Videos

Awaken to Your Body's Wisdom in Flow

Yoga teacher Jordan Smiley, founder of the In Body Meant Project, shares a playful sequence to help you break patterns and get better acquainted with your body’s wisdom.

Yoga practices are designed to disrupt us. They do so by creating clear changes in how our mental, spiritual, and physical energies flow. These interruptions help us see and transform ourselves, our relationships, and our communities. I live in a transgender body of color, and my identity is one reason why I’m interested in awakening practices and how to use them to create personal and collective change.

As we’ve continued to wake up as a society, it’s become apparent that practicing yoga in the West is an act of privilege. Here, our yoga spaces are powerfully informed by social frameworks such as whiteness, heteronormativity, able-bodiedness, and class. Thanks to the truthfulness of many leaders, there are yoga movements currently working to create more inclusivity. We have a lot of ground to cover, but we are starting to discuss who has access to healing practices and why—and how those who feel represented in yoga spaces actually apply the practices outside of the classroom. If we want equity, we must first disrupt our personal and collective conditioning of inequity. I call this process embodiment, and I believe it starts with how we relate to—or don’t relate to—our bodies.

See also 6 Conversations That Yogis, Teachers, & Activists Are Having About Inclusivity

I invite movers in yoga classes to encounter and express energy in a way that disrupts patterns and changes momentum. Research shows that 47 percent of the time, we’re thinking about something we’re not currently doing. The thoughts that have kept us safe and helped us to repeat pleasurable experiences become pathways of low resistance. When we get stuck in repetitive thought, …

Fire Up Your Full Body with This Progressive 20-Minute Practice


Looking to build physical *and* mental resilience? Get on your mat…

Listen, this practice may be a shortie, but it won’t take long to fire up your muscles. Yoga teacher, personal trainer, and former NFL athlete Derrick “DJ” Townsel will lead you through 20 minutes of progressive movements—including explosive lunge jumps and pulsating Chaturangas—to hone power, balance, and control in your body and mind. Grab a towel, ‘cause you’re definitely going to sweat… 

Want more practices like this? It’s a sneak peek from DJ Townsel’s six-week program, Yoga for Strength & Flexibility! You’ll tap your inner power through yoga poses and body-resistance training. Get ready to take on drills and practices that’ll focus on balance, mobility, control, endurance, and integration—and discover about how these themes show up in your life. Sign up today!

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Tend to React to Tough Situations Without Thinking? Try Boat Pose to Strengthen Your "Witness" Mind


You need to try this Boat Pose mini-practice from yoga teacher Rina Jakubowicz. It will strengthen your “witness” mind.

In a culture where anyone can catch up on the news, send a work email, post an Insta story, and order breakfast from a mobile device—all before getting out of bed in the morning—we can’t deny that these days things move fast. Super fast. And as you’re riding that momentum, you’ll inevitably run into challenging situations—and you may want to respond with a similar speed. 

That’s where the wisdom of sakshi (witness) comes in. Cultivating your witness mind can help you observe the issue at hand objectively, so don’t get swept up in making snap judgments or allow emotions to drive your responses. (Spoiler: Neither will serve you.)

Watch also Try This Meditation to Learn How to Witness (Not React to) Your Thoughts.

Instead, you can build up your sakshi muscle so that, when you run into difficult moments, you have the ability to broaden your perspective and create space to consider the issue at hand. 

Here, Rina Jakubowicz—yoga teacher, author, and creator of YJ’s new class series, Empowered Vinyasa—leads you through a brief Navasana (Boat Pose) practice to help you embody sakshi and remember how to call on it when needed off the mat.

Feel like you’ve lost your sense of Self in the noise of social media or societal expectations? It’s time to get on the mat and reclaim who you are. Join author and yoga teacher Rina Jakubowicz for Empowered Vinyasa: Journey to Your Highest Self, a series of 10 yoga classes and companion dharma talks that zero in on principles of yoga philosophy—from The Bhagavad Gita and the Hindu spiritual tradition Vedanta—that are essential to self-exploration. Sign up today!

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Find the Deeper Meaning of Ahimsa Through a Pigeon Pose Mini-Practice


Learn to recognize the subtle ways you may be causing harm by taking personal inventory and holding yourself accountable.

When it comes to yoga philosophy, you may believe you have the concept of ahimsa (non-harming) covered. After all, odds are you aren’t physically violent. But the ways you harm yourself (or others) can be subtle, and it can be simply take place with a fleeting thought.

Here, Rina Jakubowicz—yoga teacher, author, and creator of YJ’s new class series, Empowered Vinyasa—leads you through a brief talk and Pigeon Pose mini-practice to help you recognize the deeper meaning of ahimsa.

See also Cultivate Contentment with a Simple Leg-Balancing Practice.

Feel like you’ve lost your sense of Self in the noise of social media or societal expectations? It’s time to get on the mat and reclaim who you are. Join author and yoga teacher Rina Jakubowicz for Empowered Vinyasa: Journey to Your Highest Self, a series of 10 yoga classes and companion dharma talks that zero in on principles of yoga philosophy—from The Bhagavad Gita and the Hindu spiritual tradition Vedanta—that are essential to self-exploration. Sign up today!

http://dogdewormer.net

Cultivate Contentment with a Simple Leg-Balancing Practice


Always striving to be somewhere other than where you are right now? Give this a try.

If there’s one powerful concept in yoga philosophy that can save you a lot of strife, it’s developing a sense of santosha (contentment). After all, if you’re constantly dissatisfied with yourself or with progress in your personal journey, it can spur negative emotions that cloud the things you can be grateful for and darn proud of. But it’s one thing to understand the idea of santosha and quite another to live it. 

Well, Rina Jakubowicz—yoga teacher, author of The Yoga Mind: 52 Essential Principles of Yoga Philosophy to Deepen Your Practice, and creator of a new class series, Empowered Vinyasa—is here to the rescue. But you’ll have to put in a little work. 

In this video, Rina shares a simple leg-balancing practice that can provoke frustration—and that’s definitely the point! She’ll guide you through working with those feelings to find contentment, even when your outcome (on and off the mat) isn’t exactly what you originally desired. 

Feel like you’ve lost your sense of Self in the noise of social media or societal expectations? It’s time to get on the mat and reclaim who you are. Join author and yoga teacher Rina Jakubowicz for Empowered Vinyasa: Journey to Your Highest Self, a series of 10 yoga classes and companion dharma talks that zero in on principles of yoga philosophy—from The Bhagavad Gita and the Hindu spiritual tradition Vedanta—that are essential to self-exploration. Sign up today!

http://dogdewormer.net

Try This Lower-Body Strength Yoga Sequence for Stable Legs


Vinyasa yoga teacher Irene Pappas shares her favorite practice for building lower-body strength and stability.

Want to up-level your flow? In Focused Vinyasa: 11 Fresh Sequences and Drills to Advance Your Practice, Irene Pappas, cofounder of Bodhi Yoga Boulder, hits pause at key teaching moments in your vinyasa to break challenging poses down into moves you can practice and master. Learn more and sign up today!

Within the past decade, many different styles of yoga and movement have influenced Irene Pappas’s practice and teaching. “I started with weightlifting, then found Rocket and Ashtanga yoga, and eventually added in gymnastics-style strength training and calisthenics,” she says. Her teaching incorporates concepts from each of these movement styles into a yogasana-based flow designed to build strength and improve mobility.

This creative sequence from Pappas includes her favorite squats and leg lifts within a vinyasa flow, but each move can also be practiced on its own. She likes to warm up with a few minutes of light cardio and a wrist routine, but she says you can also start with some Sun Salutations or even just a Downward-Facing Dog.

Watch also A Glute and Hamstring Strength Drill Yogis Really Need.

This practice is meant to be a challenge, so don’t get discouraged if you find it difficult. “You might not be able to do all of these exercises the first time you try them— I definitely couldn’t,” Pappas says. “The first step is committing your mind to doing the hard work, and the physical strength will follow!”

Watch it Follow this 20-minute practice on video at dogdewormer.net/irenepappas. Then, sign up for 10 more video practices with Irene at dogdewormer.net/focusedvinyasa.

About our teacher

Irene Pappas has studied Ashtanga Yoga, Rocket Yoga, Yoga Nidra, Animal Flow, and other functional movement …

Focused Vinyasa: Try This Sequence for Lower-Body Strength


Get ready for a creative sequence of squats and leg lifts…

Use this challenging 20-minute sequence to improve overall lower-body strength and stability, or practice some moves on their own for more targeted work. 

Want to up-level your flow? In Focused Vinyasa: 11 Fresh Sequences and Drills to Advance Your Practice, Irene Pappas, cofounder of Bodhi Yoga Boulder, hits pause at key teaching moments in your vinyasa to break challenging poses down into moves you can practice and master. Learn more and sign up today!

http://dogdewormer.net

Focused Vinyasa: A Strength Drill to Remake Your Wheel Pose


Build strength to transform your backbend.

Sometimes you need to step out of your flow, break your goal pose down to its key actions and body parts, and focus on those for a while. If you do, we promise that when you build that pose back up again, it’ll be an entirely different experience. Here, Irene Pappas teaches a drill that will transform your Wheel Pose. Don’t forget to warm up first!

Want to up-level your flow? In Focused Vinyasa: 11 Fresh Sequences and Drills to Advance Your Practice, Irene Pappas, cofounder of Bodhi Yoga Boulder, hits pause at key teaching moments in your vinyasa to break challenging poses down into moves you can practice and master. Learn more and sign up today!

http://dogdewormer.net