7 Programs

2 weeks

Two Week Meditation Program

Guided meditation suitable for beginners and experienced meditators alike.  Begin a meditation practice or deepen an existing one.


Meditation or mindfulness practice can help you improve pretty much every aspect of your life.  By connecting to the present we bring great benefit to our mind and body.


We begin right now, and right where you are.  


4 weeks

Yoga for Beginners

Yoga for Beginners is accessible for everyone. This program is designed for those who want to start doing yoga and need a bit of guidance before trying their first class.

During the next four weeks, we will look at some of the foundational postures of a vinyasa class such as the downward facing dog, plank, chaturanga, etc. Move through twenty-minute classes where we will stop a little bit here and there for you to understand how to do a posture and still get the time to practice it.

Move at your own pace, take your time and take four weeks to begin your yoga journey. 

3 weeks

Trust Your Foundation

In today’s society, there is a lot of talk about “finding balance,” as if it was some elusive, mystical state in a galaxy far far away, that we can only reach through much effort and experimenting. 


The truth is that balance is our naturally inherent state. If we could remove all the clutter, we have placed on top of the body’s natural wisdom, and become more adept at listening to what it tells us. We would know when something is throwing us out of that naturally present state of ease. Instead of burying that something under more distractions, we would simply let it go. 


Finding physical balance is about learning not to hold on, or grasp, for dear life, but rather trusting yourself enough to expand into the space around you. To live your life fully, with a sense of feeling grounded and rooted, yet infinitely light.

4 Challenges

3 weeks

21 Day Meditation

This 21-day meditation is the perfect challenge to give yourself. Accessible and no experience needed. We start right at the beginning and gradually develop it. Ever thought about meditating, now is the time. Be kind to yourself, meditate for ten minutes a day.


Meditation can help you to concentrate, be present, calm your mind, sleep better, feel better, basically improve every function of how your brain operates. If the brain and nervous system are happier, this is also great news for the body!


1 week

Step Out Of Your Yoga Comfort Zone

This week one-week long yoga challenge is meant to be a tool to grow and transform and help you to step out of your "yoga" comfort zone. 
If you are not a yogi that are trying out new classes and teachers regularly, this might be challenging but at the same time super rewarding. 
In seven days you will try six teachers and five different styles of yoga.

“When was the last time you did something for the first time.” Anonymous

 

2 weeks

StrengthTEN Level 1

Come and join us on a new challenge StrengthTEN Level 1.

This challenge is great for everyone who wants to get stronger. Whether you are new to yoga or an experienced practitioner, you will learn from the bottom up.

Get ready for 10 days to find your new strength.

191 Classes

15 min

15 Minute Pranayama

Easy but powerful. Give yourself 15 minutes to breathe.


20 min

Let Your Breath Free

Inspired by Free Diving, great health benefits for anyone.  Simple stretches are done with the breath held. Increase the elasticity of your rib cage and the expansion of your chest. Improve your breath holding ability.


20 min

Get Sweaty

Use your whole body and break out a sweat. Use the next 20-minutes to move through your upper body, core, and legs in a workout yoga class setting. No fancy equipment, all you need is your mat and towel, and you will be feeling your whole body working hard.

Come, join me and get sweaty!

50 min

50 Minute Play Time

Come to practice and play for 50 minutes or about, join me and let's see where we get to.
60 min

Asana Based Hatha Class

This class is designed to both strengthen and increase suppleness.  The traditional Hatha approach is slower and we take a resting pose between the more demanding poses.


The slowness and time to digest the poses create a more meditative environment and we try to do some of the poses with our eyes closed.


10 min

Jump Through Tutorial

During the next ten minutes, we take the time to break down the transition of "jumping through". It doesn't only take a strong core, but strong hip flexors, arms, and shoulders. Get ready to practice and hopefully make a few connections between your body and mind to start making it possible to jump through your arms.
10 min

Monday Workout #19

It's Monday and here is your workout for today.

  • 10 Bent over rows.
  • 10 Downward push-ups.
  • 10 Shoulder presses.
  • 10 Side plank side rows.
15 min

Yoga for the Face

There are 43 muscles in the face, it’s a lot.  In this short class, you will release tension from the face and the neck.  This brings psychological benefit and also helps to keep the face vibrant and young.


The face, jaw, and neck are parts of the body that hold a lot of tension and learning to release and relax them can have great benefits. The techniques of Simha Mudra, Jiva Bandha, and Brahma Mudra are introduced.


We work all the other muscles of the body in yoga, why not the face?


30 min

Pranayama for Stress, Anxiety and Depression

Pranayama works at bringing the bodies internal energies into balance.  In a simple way, we could understand this by saying it brings the nervous system into balance.


Some pranayamas are more soothing and calming.  In this class, we use the ones that are mostly designed to help soothe an overexerted nervous system - Chandra Bhedana, Sitali (Sitkari), and Ujjayi.


Take some time with this ancient art to help yourself back to a positive balance.


20 min

Not Your Typical Hamstring Class

This class might not be your typical hamstring stretching session but will for sure wake up your hamstrings and give them a balance between strength and flexibility. Move through typical hamstring stretches and then twist them a little bit by finding your active range of motion.
15 min

Meditation for A Restless Mind

In this 15 min meditation, Sofia introduces you to a seated Sun Salutation and a concentration exercise called focus 12. It is designed to fit a restless mind or a beginner to meditation. 
15 min

To the Point Pranayama

A simple 15-minute pranayama class, accessible for anyone.  We begin by developing the connection to the exhale.  The most grounding calming part of the breath.

Once connected the traditional pranayama begins with Shitali, calming and soothing.

Calm and connect to your deeper self

45 min

Strengthen to Lengthen

Bring the focus to your hip flexors and hamstrings. This class is all about creating a balance between strength and flexibility. Feeling tight in one part of our body does not necessarily mean it needs more stretching, sometimes what we really need is more strength to open up.

So let's strengthen to lengthen and find the sweet spot in between.

20 min

Strengthen into Hanumanasana

In this class, we’ll work through a series of movements to awaken our hamstrings, hip flexors, and quads. From here, we will go step by step until we find our hanumanasana or split pose on the ground. Hanumanasana requires flexibility in both the front and back legs. The front leg involves hamstring suppleness, and the back leg requires openness in the hip flexors. Have fun and join me on the mat!
15 min

Foot & Ankle Therapy

Our feet and lower extremities carry and support us throughout our day. Let’s devote some time returning the favor by strengthening, lengthening and caring for them in return.

10 min

Pincha Mayurasana Tutorial

Do you want to learn to balance on your forearms? This short tutorial will give you some tips and drills to help you get your forearm balances going! 
10 min

Monday Workout #18

It's Monday and here it's your workout.

  • 10 Dumbbell snatches.
  • 10 Halos
  • 12 Plank weight slides.

45 min

Twist to Release

This class focuses on the spine, specifically in the thoracic area. Use the next 45 minutes to explore movements through the middle back such as twisting, opening and closing the chest and side bend while keeping the lower back (lumbar spine) in place.

Get ready to release your spine and feel a lot lighter after class.

30 min

Deep Relaxation

The purpose of this class is real, deep relaxation.  Nourishing your nervous system and replenishing your energy.


We use a mixture of simple meditation and hatha yoga techniques, including some kriyas (which are defined as cleansing exercises - cleansing to the nervous system).


By working with our bodies with an intelligence and understanding of the nervous system we can all bring ourselves to deep relaxation.

15 min

Monday Workout #17

It's Monday and here is your yoga workout. 

  • 20 Kettlebell swings.
  • 5 Lunge rows.
  • 10 Turbodogs.
  • 20 Leg raises.
25 min

Shoulder Love

This short class is all about getting your shoulders moving in all directions. Move into protraction, retraction, elevation, depression, internal rotation, and external rotation. Having healthy shoulders means being able to move them with awareness through their full range of motion. In other words, get ready to give some love to your shoulders.
35 min

Spread Your Yoga Mat

This class is for the busy bodies and minds; sometimes we need some minutes to move and get quiet. This practice will help you release unneeded tension from your body and mind by moving through this subtle, beautiful and introspective practice. Spread your mat and get ready to feel amazing!
5 min

What is Ashtanga Yoga?

This video is for you who whats to know what the Ashtanga yoga method is all about and how to recognize it. Take five minutes to learn more about it.
15 min

Monday Workout #16

It's Monday and here is your yoga workout.

  • 10 Push-ups.
  • 10 Kneeling lunge press ups.
  • 12 Glute kickbacks.
  • 10 Kneeling kettlebell windmills.

 

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