Deepen Your Practice.

Explore and expand what’s possible in your practice in these 60- to 90-minute Asana Labs. Each practice is sequenced to warm you up thoroughly and specifically so you can play your safe edge in challenging postures.

Flow into Firefly Pose, aka Tittibhasana or Insect Pose. This arm balance class is level 2/3 and is 75 minutes long.

Flow into Firefly Pose, aka Tittibhasana or Insect Pose. This arm balance class is level 2/3 and is 75 minutes long.

Let's learn the elusive dropback from Camel aka Ustrasana! This backbend class focusing on Little Thunderbolt aka Laghu Vajrasana is 75 minutes long and is Level 2/3.

Let's learn the elusive dropback from Camel aka Ustrasana! This backbend class focusing on Little Thunderbolt aka Laghu Vajrasana is 75 minutes long and is Level 2/3.

Let's practice Foot-to-Armpit pose in this fun hip opener and arm balance class! 75 minutes, Level 2/3.

Let's practice Foot-to-Armpit pose in this fun hip opener and arm balance class! 75 minutes, Level 2/3.

Open your hips, strengthen your shoulders and find balance in Galavasana aka Flying Pigeon! This practice also includes handstands at the wall.

Open your hips, strengthen your shoulders and find balance in Galavasana aka Flying Pigeon! This practice also includes handstands at the wall.

Explore the dynamics and subtleties of Urdhva Dhanurasana aka Wheel or Upward-Facing Bow in this expansive heart-opening practice.

Explore the dynamics and subtleties of Urdhva Dhanurasana aka Wheel or Upward-Facing Bow in this expansive heart-opening practice.

Open your shoulders, lats, and hamstrings in this strong but playful class building up to Pincha Mayurasana aka Forearm Balance!

Open your shoulders, lats, and hamstrings in this strong but playful class building up to Pincha Mayurasana aka Forearm Balance!

This class was almost named Side Plank Party... and that's what it is! Let's fire up our shoulders and obliques and explore several dynamic variations of this empowering arm balance.

This class was almost named Side Plank Party... and that's what it is! Let's fire up our shoulders and obliques and explore several dynamic variations of this empowering arm balance.

Eka Pada Rajakapotasana II (One-Legged King Pigeon in a low lunge) and Kapinjalasana (Partridge Pose, pictured) are on the menu in this fun, unexpected flow. Note: This class was recorded in Gallery View.

Eka Pada Rajakapotasana II (One-Legged King Pigeon in a low lunge) and Kapinjalasana (Partridge Pose, pictured) are on the menu in this fun, unexpected flow. Note: This class was recorded in Gallery View.

Flow into Viparita Shalabasana aka Chinstand in this powerful 75-minute practice.

Flow into Viparita Shalabasana aka Chinstand in this powerful 75-minute practice.

Explore Compass Pose, Bird of Paradise and more in this invigorating hip- and hamstring-opening flow features lots of binds, balance, and fun!

Explore Compass Pose, Bird of Paradise and more in this invigorating hip- and hamstring-opening flow features lots of binds, balance, and fun!

Power up your standing splits with this playful 60-minute practice! We'll work on finding more stability and depth in this challenging standing balance pose and its counterpart, Hanumanasana (the splits).

Power up your standing splits with this playful 60-minute practice! We'll work on finding more stability and depth in this challenging standing balance pose and its counterpart, Hanumanasana (the splits).

This longer Asana Lab will fire up your hamstrings, warm up your shoulders and open your front body in preparation for Wheel Pose and Forearm Scorpion!

This longer Asana Lab will fire up your hamstrings, warm up your shoulders and open your front body in preparation for Wheel Pose and Forearm Scorpion!

In this practice we warm up for Natarajasana aka Dancer Pose, a potent posture combining elements of a deep backbend, shoulder opener, and balance.

In this practice we warm up for Natarajasana aka Dancer Pose, a potent posture combining elements of a deep backbend, shoulder opener, and balance.

Open your hamstrings, fire up your core, and practice releasing the burden of your own expectations so you can be free to have fun on your hands in Adho Mukha Vrksasana aka Handstand!

Open your hamstrings, fire up your core, and practice releasing the burden of your own expectations so you can be free to have fun on your hands in Adho Mukha Vrksasana aka Handstand!

This practice is all about prone backbends (and variations), wherein we work our back-body strength by lifting against gravity. Expect some extra quad stretches in this one!

This practice is all about prone backbends (and variations), wherein we work our back-body strength by lifting against gravity. Expect some extra quad stretches in this one!

Flow into postures like Kasyapasana (pictured) and full Padmasana (Lotus Pose) in this challenging, precise practice. Not recommended for current knee injuries.

Flow into postures like Kasyapasana (pictured) and full Padmasana (Lotus Pose) in this challenging, precise practice. Not recommended for current knee injuries.

Want to learn how to pike press into Sirsasana aka Headstand? You'll leave this hamstring opening and strengthening with more clarity about the difference between hip and spinal flexion, and techniques to keep building up towards the elusive pike pre

Want to learn how to pike press into Sirsasana aka Headstand? You'll leave this hamstring opening and strengthening with more clarity about the difference between hip and spinal flexion, and techniques to keep building up towards the elusive pike press!

Let's get sweaty going after this doozy of an arm balance. Featuring lots of inner thigh and hamstring opening, side planks, oblique-focused core work and binds for days.

Let's get sweaty going after this doozy of an arm balance. Featuring lots of inner thigh and hamstring opening, side planks, oblique-focused core work and binds for days.

This practice is all about Rajakapotasana aka King Pigeon (sometimes colloquially known as King Cobra) variations. This is an especially helpful practice if you're working on your Scorpion.

This practice is all about Rajakapotasana aka King Pigeon (sometimes colloquially known as King Cobra) variations. This is an especially helpful practice if you're working on your Scorpion.

Eka Pada Koundinyasana A+B are the focal points of this invigorating practice; we'll learn how to approach each variation independently before putting it all together in a fun transition between the two.

Eka Pada Koundinyasana A+B are the focal points of this invigorating practice; we'll learn how to approach each variation independently before putting it all together in a fun transition between the two.

Drop into the unknown... but with support! This wheel-focused practice will teach you how to properly use your legs, breath and core to create a stable base from which to explore dropbacks.

Drop into the unknown... but with support! This wheel-focused practice will teach you how to properly use your legs, breath and core to create a stable base from which to explore dropbacks.

Let's explore some interesting variations of Camel aka Ustrasana to spice up your practice (and maybe, just maybe, help you like - even enjoy - this pose just a little bit more?)

Let's explore some interesting variations of Camel aka Ustrasana to spice up your practice (and maybe, just maybe, help you like - even enjoy - this pose just a little bit more?)

Change up your base and challenge your core! We'll build up to both the classic form of Forearm Balance aka Pincha Mayurasana, and this unexpected funky variation as well.

Change up your base and challenge your core! We'll build up to both the classic form of Forearm Balance aka Pincha Mayurasana, and this unexpected funky variation as well.

This hip- and shoulder-opening practice explores Astavakrasana (8-Angle Pose) and Bhujapidasana (Shoulder-Pressure Pose, pictured) and an unexpected transition between the two.

This hip- and shoulder-opening practice explores Astavakrasana (8-Angle Pose) and Bhujapidasana (Shoulder-Pressure Pose, pictured) and an unexpected transition between the two.

Padangustha Dhanurasana aka Big Toe Bow Pose is our focus in this practice! Open your shoulders, strengthen the back of your core, and enjoy full-spectrum front-body opening to prepare for this big, expansive posture.

Padangustha Dhanurasana aka Big Toe Bow Pose is our focus in this practice! Open your shoulders, strengthen the back of your core, and enjoy full-spectrum front-body opening to prepare for this big, expansive posture.

Starting to feel relatively comfortable in Wheel aka Urdhva Dhanurasana? Then this class is for you! Move into Dwi Pada Viparita Dandasana (pictured) aka Forearm Wheel, and finish practice with some Hollowback inversions at the wall.

Starting to feel relatively comfortable in Wheel aka Urdhva Dhanurasana? Then this class is for you! Move into Dwi Pada Viparita Dandasana (pictured) aka Forearm Wheel, and finish practice with some Hollowback inversions at the wall.

This sweaty, athletic class takes a dive into Corkscrew (bind in twisted chair) and Pasasana aka Noose Pose. Open your upper back, learn the optimal body mechanics for binding and connect to your core!

This sweaty, athletic class takes a dive into Corkscrew (bind in twisted chair) and Pasasana aka Noose Pose. Open your upper back, learn the optimal body mechanics for binding and connect to your core!

Shoulders and quads feeling tight? This is the class for you! Learn the fundamentals of balanced chest- and shoulder-opening in this playful practice culminating in Bhekasana (pictured) and Chinstands at the wall.

Shoulders and quads feeling tight? This is the class for you! Learn the fundamentals of balanced chest- and shoulder-opening in this playful practice culminating in Bhekasana (pictured) and Chinstands at the wall.

Flow through some Side Plank variations, Flying Pigeon aka Galavasana and other hip-opening arm balances in this strong practice!

Flow through some Side Plank variations, Flying Pigeon aka Galavasana and other hip-opening arm balances in this strong practice!

This backbend-focused class is all about the elusive Splits aka Hanumanasana! Open your hamstrings and hip flexors and learn how to create stability in your pelvis in deeply asymmetrical postures.

This backbend-focused class is all about the elusive Splits aka Hanumanasana! Open your hamstrings and hip flexors and learn how to create stability in your pelvis in deeply asymmetrical postures.

Work your Center Splits (Samakonasana) and learn how create balance in deepening sidebends in this unique flow.

Work your Center Splits (Samakonasana) and learn how create balance in deepening sidebends in this unique flow.

Open your outer hips, strengthen your inner thighs, and take flight in this fun practice that's all about twists and arm balances!

Open your outer hips, strengthen your inner thighs, and take flight in this fun practice that's all about twists and arm balances!

Flow through a series of interesting asymmetrical backbends involving elements of twists, particularly in the shoulder girdle. A great practice if you're back feels stiff from sitting!

Flow through a series of interesting asymmetrical backbends involving elements of twists, particularly in the shoulder girdle. A great practice if you're back feels stiff from sitting!

Inversions Labs

Inversions Lab is a (typically) 60-minute practice in the style Asana Lab, but with a specific inversion variation as our primary focus.

In this section: Chinstand Lab | Handstand + Hips | Bow + Arrow Pincha | Inverted Garudasana | Straddle Pincha

Let's break down the fundamentals of this invigorating backbending inversion! We'll explore different props, entries, and variations, with plenty of modifications offered.

Let's break down the fundamentals of this invigorating backbending inversion! We'll explore different props, entries, and variations, with plenty of modifications offered.

Open your hips and prepare to balance on your hands! This practice includes a focus on adding Vrksasana (Tree Pose) legs to Handstand.

Open your hips and prepare to balance on your hands! This practice includes a focus on adding Vrksasana (Tree Pose) legs to Handstand.

Bow and Arrow variaitons combine elements of backbending, the splits, and inversions to create a dynamic leg shape that can unlock stability in all of your inversions when practiced intentionally.

Bow and Arrow variaitons combine elements of backbending, the splits, and inversions to create a dynamic leg shape that can unlock stability in all of your inversions when practiced intentionally.

Take flight in inverted variations of Garudasana aka Eagle Pose in this powerful practice!

Take flight in inverted variations of Garudasana aka Eagle Pose in this powerful practice!

This short Inversions Lab is the perfect practice to set the foundation to work up to a straddle press into Forearm Balance aka Pincha Mayurasana.

This short Inversions Lab is the perfect practice to set the foundation to work up to a straddle press into Forearm Balance aka Pincha Mayurasana.