108 Yoga Practices

Wake up with a dynamic hatha yoga practice that blends breath work, alignment cues, and flowing poses from cat-cow to pigeon, ending in a calming shavasana.

Explore easy hatha yoga with svadhyaya, anchoring breath to observe thoughts and sensations while moving mindfully from supine poses to gentle hip and leg stretches.

Wake up with a breath-led hatha sequence: grounding seated postures, spine-lengthening movements, eagle arms, balancing and backbends, twists, boat pose, and a calming shavasana.

Start your day with a seated pranayama and alternate-nostril breathing sequence that awakens the body and spine, and ends with a brief standing meditation and gratitude.

Warm up your joints with a mindful mobility sequence for the neck, shoulders, spine, hips, and wrists, using cat-cow, twists, and balance work for self-care.

This extended morning wake up routine guides you through breath-centered neck stretches, cat-cow, hip circles, and a gentle flow with a dowel or massage ball for self-massage.

Guide to a post travel yoga sequence that grounds the body and breath after long trips, using a massage ball and bolster for neck, hips, and restorative poses.

Practice gentle hatha yoga with mindful breathing to ground the body and cultivate present-moment awareness through guided movement, breathwork, slow stretches, balancing poses, and deep relaxation.

Soothing hatha with Mark guides a breath-centered, prop-free flow from seated centering to gentle twists, shavasana, in the 108 yoga practices course.

Begin your day with a cozy morning gentle hatha flow, guiding breath awareness and intention, with no props, eagle arms, folds, self-care, and a restorative shavasana.

Practice a gentle hatha flow with child's pose and cat-cow warmups. Move through hip openers, butterfly, low lunge twists, and pigeon variations, finishing with a restorative shavasana.

Practice a mellow hatha flow that includes butterfly stretch, half lotus, twists, hip openers, and supine poses, finishing with shavasana.

Embark on a 30-minute, gentle hatha yoga practice focused on self-care, breath awareness, and relaxation using props, gentle twists, and restorative poses.

Practice a lower body–focused gentle hatha flow that opens the hips and legs with breath-guided, grounding movements and strap-assisted stretches, awakening the root chakra for stability.

Move through a guided vinyasa that links breath and movement with ujjayi breathing, progressing from child’s pose to planks, chaturanga, backbends, and standing flows, finishing in savasana.

Join a mellow hatha flow with no props required that guides breath, body awareness, and mindful movement—from cat-cows and sun salutations to twists and a restorative shavasana.

Engage in a gentle hatha flow that moves from child’s pose through cat-cow and downward dog to low lunges, twists, and shavasana, with breath guiding you, no props required.

Practice a gentle flow yoga vinyasa with ujjayi breath. Move from child’s pose to down dog, planks, chaturangas, and warrior variations, finishing with navasana, bridge, twists, and shavasana.

Guide a side-body opening sequence from child's pose into side bends, cat-cow, and warrior variations, using breath to lengthen the ribs and enhance spaciousness.

Flow through earthy flow yoga with Juan, linking breath with movement from cat-cow to cobra and pigeon, ending with alternate nostril breathing and shavasana.

Ashtanga inspired hatha yoga with Juan guides a breath-based flow from plank to chaturanga through cobra, downward dog, warrior, triangle, and pyramid poses, finishing in Navasana and Shavasana.

An upper body hatha flow with Juan that lengthens spine, opens the shoulders, and strengthens the wrists through poses from staff pose to boat, butterfly, pigeon, and three-legged downward dog.

Explore sun salutations, Surya Namaskar A and B, to energize a vinyasa and hatha practice. Learn ujjayi breathing, mountain pose, and transitions through chaturanga, cobra, upward dog, and warrior poses.

practice a full body vinyasa flow linking breath to movement, from sun salutations and chaturanga to warrior poses, pigeon, camel, and shavasana.

Join Juan for front body hatha flow that links breath to movement from Sphinx to downward dog, building core engagement with mula bandha and uddiyana bandha.

Guide students through a lower-body hatha practice using a strap to open hamstrings and hips, with 1990 or pigeon pose options, balance work, and a final rest in shavasana.

Guide a 20-minute gentle hatha hip release using blocks to ease the pelvis and hips with mindful breathing. Explore transitions from child’s pose through tabletop and low lunge.

Mindful flow yoga with Juan links breath and movement, guiding you through downward dog, pigeon, warrior, triangle, and tree poses with pelvic floating cues.

Ground and reach through a breath-led yoga flow that emphasizes yielding into the floor, spinal lengthening, and balance in poses from half moon to tree and eagle.

Guide a gentle hip opening flow from child’s pose through cat-cow, hip circles, low lunge, runner’s lunge, half splits, and 9090, ending in butterfly and shavasana.

Practice reclined hatha hip openers with strap-assisted forward folds, thread the needle, supine tree and butterfly poses, and finish with shavasana to release hip tension and improve mobility.

Practice a gentle hip opening hatha sequence, staying low to the ground, using props and mindful breath to release the pelvis and hips through butterfly, cat-cow, lunge, and supine stretches.

Practice a shoulder-focused hatha flow using a strap or substitute to open the chest and upper back, featuring thread the needle, eagle arms, and shoulder flossing for mobility and release.

Open and strengthen the upper body, focusing on chest and shoulders, with a strap-assisted hatha flow that includes neck stretches, twists, bridges, and a final shavasana.

Moon inspired flow yoga with Juan guides a grounding, breath-centered vinyasa from sun salutations through warriors, binds, and backbends, ending with twists, balance work, and a restorative shavasana.

Flow yoga for grounding with Mark guides a 30-minute vinyasa, linking breath and movement through Ujjayi breath, cat-cow, down dog, warriors, and hip openers for grounding and strength.

Explore the root chakra through a grounding hatha sequence focusing on the lower body, breath work, and mindful hip opening, including alternate nostril breathing and a guided shavasana.

Explore the solar plexus chakra through a breath-led hatha sequence, linking Kapalabhati, belly engagement, and a full-body flow from cat-cow to twists and shavasana.

Flow through a heart chakra focused practice that opens the chest with mindful breathing, chest-expanding poses, binds, and a grounding shavasana using yum mantra.

Practice a 30-minute power yoga flow with Mark using blocks to build core strength and balance, moving through cobra, plank, high lunge, and crow pose before shavasana.

Embark on a mindful eagle hatha flow, using eagle arms and legs with balance work from tadasana to warrior three and chair, guided by breath and uddiyana bandha core support.

Flow through a revolved chair flow yoga practice with standing poses, twists, and balance sequences, guided by Juan with breath, alignment, and mindful mobility.

Practice a concise hatha flow focused on side plank progressions, including seated hip openers, forearm planks, dolphin pose, warrior two, extended side angle, twists, and a final savasana.

Practice a Caribbean eagle hatha sequence that opens the chest and back through eagle arms, shoulder blades, and a grounded breath from chair pose to savasana.

Guides you through splits preparation in hatha yoga, using blocks, blankets, and cushions to open hips, lengthen hamstrings, and release the back line.

Explore a dynamic hatha flow featuring dancer pose, bound forward fold, warrior variations, and cobra through breath-led transitions, ending in shavasana for mindful release.

Lead a half moon hatha flow with Juan, moving from mountain pose through planks and downward facing dog into half moon, then back to forward fold and savasana.

Move through Trikonasana and chair pose in a mindful hatha yoga flow, weaving breath, drishti, and uddiyana bandha with body awareness and a steady mind.

Practice a grounding sequence starting with balance poses like Vrikshasana and dancer pose (Natarajasana), flowing through Malasana, Chaturanga, Cobra, and Warrior One with breath awareness.

Guide through a boat-focused hatha sequence with breathing, core engagement, and balance work, guiding through poses from child’s pose to boat, pyramid, and savasana, emphasizing proprioception and spine length.

Move through a quick flow yoga sequence with forward folds, chaturanga, cobra or up dog, and downward dog. End in child’s pose to settle the mind and stretch the body.

Practice sneaky power yoga that sneaks up with longer holds, building heat through cat-cow warmups, vinyasas, warrior sequences, and core-focused transitions, ending in shavasana.

Flow through an expressive hatha practice with cat-cow warmups, lunges, twists, poses, and breathing, moving from table to chaturanga, cobra, and downward dog, then into pigeon pose, butterfly pose, savasana.

Practice a dynamic power yoga flow with breath and alignment, moving from standing poses to warrior three and standing splits, through chaturanga to downward dog, finishing with shavasana.

Practice a Caribbean quick flow yoga sequence that coordinates breath with dynamic poses, including binds, side bends, and transitions from tadasana to downward facing dog.

Experience a Caribbean hatha flow through tree pose, warrior two, triangle pose, half moon, standing splits, chaturanga to cobra, and savasana, aligning breath and drishti for balance and relaxation.

Join Mark and Juan for a Caribbean flow yoga session that weaves breath, twists, and a sequence from child’s pose to chaturanga, finishing in savasana.

Anchor grounding and calm in a 20-minute hatha flow by guiding breath work, child's pose, cat-cow, hip-openers, lunges, and a final shavasana for renewed energy.

Move through a guided vinyasa flow from chair pose to high lunge, including eagle arms. Practice standing splits, plank, chaturanga, cobra, downward dog, pigeon pose, wild thing, and in shavasana.

Stand tall in a grounded standing hatha practice that strengthens the bones. Move from chair pose to eagle arms, then through warrior two, high lunge, and vinyasa to shavasana.

Practice a full morning flow yoga guided by breath, moving from warm-ups through plank and chaturanga to standing poses, hip openers like pigeon and tree, ending in shavasana.

Moon energy yoga with Mark guides a cooling yin-inspired sequence that slows the day through breath work, nadi shodhana, gentle stretches, and a restorative shavasana.

calming hatha yoga with Juan leads a breath-focused, full-body practice from cobra and downward dog to pigeon and warrior two, ending with nadi shodhana breathing and shavasana.

Practice gratitude through a restorative hatha sequence that guides centering seated postures, the restorative fish pose, spinal lengthening, and mindful breath, ending with shavasana and reflection.

Begin seated to center the body, breathe, and explore dharma by moving the spine through a guided sequence from cat-cow to warrior one, bridge, legs up the wall, and savasana.

Experience a dynamic beach flow yoga sequence that synchronizes breath with movement, guiding you through cat-cow, planks, chaturanga, standing poses, pyramid pose, pigeon pose, and final relaxation on the sand.

Practice a creative flow yoga session with Juan that blends mindful breathing, flowing transitions, strength poses from plank to dancer and tree, and a guided relaxation into shavasana.

Practice grounding hatha with Juan through mindful breathing, body awareness, and a full yoga sequence ending with shavasana.

This 60-minute hatha-inspired practice blends standing sequences, backbends, and breathwork using the ujjayi ocean breath. Move from tadasana through chair pose, warrior II, twists, binds, and balances, ending with shavasana.

Participate in a progressive hatha sequence with Juan, flowing through bridge pose, leg lifts, twists, pigeon, and warrior poses, guided by breath and alignment.

Strengthen the core with a guided sequence from legs up the wall to navasana boat pose, focusing on belly-centered support and mindful breathing.

Engage in a full-body standing power yoga sequence with modifications and blocks. Flow from forward folds to tree, eagle, triangles, half moon, warrior poses, standing splits, malasana, and shavasana.

Join Juan for spectacle lake flow yoga, guiding you through standing poses, chair and warrior sequences, binds, and core engagement to cultivate grounding, breath, and mindful alignment.

Engage in a creative hatha flow with cat-cow, wrist stretches, twists, and guided core work, moving through cat-cow, down dog, plank, bow pose, and ending with shavasana.

Practice a fluid vinyasa flow that builds heat and core strength through sun salutations, chaturanga, cobra or upward facing dog, and warrior one, then release with hip openers and shavasana.