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Class Library
Somatic Asana: Simple Practice
Sit in silence for a few minutes before diving into a guided asana practice with lots of space for exploration and free movement. Moderate
Authentic Flow – Creation: The First Act
CREATION – The First Act – Today we connect to the point from which all things arise, the point of creation, or emission. Lots of free movement, no demonstration.
Authentic Flow: The Alchemy of Space
Authentic Flow: The Alchemy of Space – Tap into the element of space through bija mantra repetition, somatization, asana, and super slow movement meditation. No demonstration, but lots of verbal guidance.
Somatic āsana: Spine, Ribs, Breath
In this twisting practice we focus on these three elements: spine, ribs, breath, especially where the spine and ribs come together when taking a breath to create space and free the spine and ribcage for fluid movements.
Gentle: Elemental Water
Beginning with mantra meditation and progressing from free movement to more structured āsana, we invite the water in our bodies and the quality of fluidity to inspire our movement.
Authentic Flow: The Alchemy of Water
We’ll be using WATER as our gateway into sensation, this includes the fluids of the body, the blood, and the fluids of the earth. We will also chant bija mantra for the element of water.
Gentle: Earth’s Lullaby
Using the bija mantra for the earth element, meditation, and slow deep stretches and free movement, we commune with the earth. Our experience of grounding, fertility, stability, nourishment and support are invoked, cultivated as well as our energetic connection with the earth below.
Authentic Flow: The Alchemy of Earth
We will use the EARTH element as our entry point to the embodied experience. The bīja mantra for the earth is LAṂ and we’ll start by chanting this and then go into somatic explorations grounded in the earth, our bones and invoking the red bindu which symbolizes EMBODIMENT – our bodies are made of earth, after all.
Gentle Air & Prana
In this practice we aim to inhabit the body, rather than have awareness of it as a separate object. Includes mantra, breath meditation and gentle poses invoking the air element and prana
Authentic Flow: The Alchemy of Air
We will use the AIR element as our entry point to the embodied experience. Using the mantra YAṂ to invite the experience of air into, through, and all around our bodies, we’ll then go into both structured and free movement to explore and invoke air, sky, and change, all set to some pretty awesome music!
Gentle Inquiry
Chant bija mantras of the goddess Om Aim Hrim Srim, energy body meditation and use gentle hips openers to inquire to the body “if you had a message for me what would it be?”
Gentle Kālī: Black Radiance
Using Kali’s mantra, a somatic meditation and poetry, we slip into an energy guided gentle practice on the void within. Please have a strap and a block and set your Spotify Playback to Crossfade 5 sec. In Spotify go to Profile > Settings & Privacy > Playback > Crossfade.
Gentle: Lakṣmi / Desire / Shoulders
Welcome in forgotten or pushed away desires as we work deeply to embody and nourish the shoulders with Downward Dog, Dolphin, shoulder focused sun salutations, and deep floor stretches focusing on the shoulders.
Authentic Flow – Desire
Cultivate willingness to feel all your desires fully. We invoke Lakṣmi with her mantra Om Shrim Mahalakshmiyai Namah and use hip openers and free movement to explore our energy of desire.
Gentle Winter Solstice – Mantra & Prostrations
Gentle Mantra, Meditation, and Prostrations for the Solstice – Agni and Gayatri mantras, free movement, and devotional prostrations to candle light.
Authentic Flow: Agni & Bakāsana
We’ll invoke Agni with a mantra, then using the access point of Navel radiation we’ll activate the energy lines and release the blockages that prevent Bakāsana or Crane pose.
Embodied Yin: MahāŚakti & The Suśumṇa
Honoring the goddess in the central channel, we practice alternate nostril breathing, mantra, and yielding, grounding and balancing poses on the floor.
Embodied Yin: Pose As Prompt
Slow, relaxing and deep stretches with guidance to use the pose as a prompt rather than a directive, and feel into the energy that wants to move through you, even as tiny subtle movements.
Authentic Flow: Mahāśakti & The Suṣumṇa
Use the seed syllable mantras of Mahashakti to worship the goddess in and as the central energetic channel or nadi. We do mantra practice, nadi shodana pranayama, and then keep our attention focused on the central channel throughout our movement practice.
Authentic Flow: Shiva’s Favs
I wanted a practice with all my favorite poses, one I would do over and over myself. This sadhana includes mantra, free movement and a sequence of some of my very favorite poses to get into all the nooks and crannies, including toe stretch, squats, vinyasa with lunges, and more.
Embodied Yin: Gentle Devotion to Lakshmi
Through mantra, prostrations, and gentle yin poses including inversions, we evoke the abundance and generosity of the heart of the goddess Lakshmi in our practice.
Authentic Flow: Spacious Receptivity
In this active class explore the qualities of spaciousness and receptivity with engaging music, vinyasa flows and spontaneous movement.
Authentic Flow: Embodying Abundance
Chant Lakṣmi’s bīja mantra Oṃ śrīm Mahālakṣmyai Namaha and flow through free movement and vinyasa sequences with the prompt of embodying the energy of the goddess.
The Source of Movement
An authentic flow practice that is ‘advanced’ due to there being no demonstration, however the poses are simple and can be practiced moderate to vigorously. Go deep within to sense the source of movement within yourself.
Authentic Flow: Cellular Breathing
45 minutes Gentle Embodied Yin – Cellular Breathing. Use audio cues only to allow yourself to be guided, eyes closed, into the cellular experience of your tissues.
Mini Practice: Standing Poses & Meditation
Standing Poses & Meditation – Moderate practice 20 min physical + 10 min meditation.
Mini Practice – Twists & Meditation
Twists & Meditation: Moderate 20 min physical + 10 min meditation. Somatic exploration of energy, blocks, and stagnancy.
Gentle Authentic Flow – Neck Release
Neck Release & Meditation – use slow, explorative movements to release the neck while gently opening the whole body, ending with a meditation on the central channel.
Spinal Movement, Squats & Meditate
When you’re pressed for time, do this 20 minute moderate to vigorous lower body focused embodiment practice, followed by 10 minutes of silent meditation.
Shake, Sun Salutations & Meditation
When you’re pressed for time, do this 20 minute moderate to vigorous lower body focused embodiment practice, followed by 10 minutes of silent meditation.
Bedtime Yoga
This is a practice that can be done on your mat, or in bed. Start with standing forward bends and progress into hip openers and leg stretches to put you into deep relaxation, followed by a body scan that may lead you right into sleep!
Authentic Flow – The Joy of Strength
Use short repetitive sequences as inspiration to challenge yourself and invite asana mudras into your body, identifying any competitive or image-creating thoughts along the way.
Recovery & Release – Shoulders
Use this session when you are recovering from physical activity, or mental and emotional stress. Release and relax the shoulders and all the joints of the body, going deep into silence and stillness, interspersed with gentle movement.
Ritual Moon Practice – Chandra Namaskar – Soma Lunar Flow
Mantras:
-Om Somaye Namaha
-Om Shram Shreem Shraum, Sah Chandraye Namaha
In this 90 minute moderately challenging, slow paced asana class you will practice 2 different variations of Chandra Namaskar (moon salutations), as well as guided meditation, visualization, japa mantra (chanting), and silent meditation. Use this class during any time of the month to synchronize your sadhana with the cycles of the moon.
Authentic Flow – From Doing to Being
This movement practice brings the intention to let go of the doer and to embrace being, flowing, and arising energy without needing to direct any energy or intention with the mind. Basic sun salutations and vinyasa flow physical postures are practiced along with non-structured movement.
Sacred Stillness
Gentle Embodiment Sadhana: Practice a few gentle stretches, Samavritti pranayama, and a body scan which includes the 3 bindus.
Authentic Flow – Spanda / Vibration
Motionless Movement – Using a moderate sequence of poses, and unstructured movement, focus on relaxed open awareness to perceive the vibrationless-vibration that is essential to Trika Shaivism.
Full Body Gentle Stretch – Mantras – Meditation
Gentle Forward Bends – Stillness – Goddess Bijas: We start standing and make our way to the floor with various forward bends, practice a channel cleansing pranayama, goddess bijas (Om, Aim, Hreem, Shreem) and silent meditation. A blissful and calming practice.
Authentic Flow – Accessing Innate Joy
Through free movement and structured flows we call on our deep resources of the full heart’s consent, a total YES to what’s happening, and our own inner motivations to access the joy that is within.
Authentic Flow – Shake, Meditate, Resonate
This practice begins with 15 minutes of vigorous but basic movement to clear energy then moves into a contemplative practice including pranayama, mantra, and blissfully silent meditation.
Authentic Flow – Back Of The Heart
Cultivate awareness and sensation in the muscles between the scapula and spine, as well as the energetic space of the back door of the heart, through free movement, sun salutations, and side planks. Empower yourself and listen to the inner teacher.
Authentic Flow – Alignment for Energetic Activation
We will use alignment cues not for physical correctness, or safety or aesthetics, but instead to generate and connect to lines of energy in the body.
Gentle Forward Bends
In this gentle class use forward bends to open into relaxation and feel energy move through your body freely and spontaneously. Integrate with free movement.
Authentic Flow – Mental Discipline Vs. Embodiment
After invoking Kālī’s bīja mantras to offer strength, energy, and sweetness, we go into an exploration and experimental practice contrasting ignoring the mind and sticking with a pose no matter what with complete freedom and embodying the deepest impulse we can get in touch with. Both practices are essential for the path.
Authentic Flow – Sternum Access Point
Use this authentic flow practice to develop deep listening and use your sternum (with brief anatomy lesson) as an access point to your inner experience.
Deep Stretch Shiva Practice
Deep Stretch and Stillness Practice – Embodied Yin – Have a strap, block and bolster, or a big pillow and a scarf and get ready to relax, go deep, and allow.
Authentic Flow – Navel Radiation
In this authentic flow practice our access point will be the navel center. Deep diaphragmatic breathing or kapalbhati are your pranayama choices, followed by a navel radiation meditation, and then movement prompts using the navel as our starting point and guide.
Durga, Power and Pulsation
Invoke the goddess Durga using her mantra both at the beginning and end of the practice. Pulsations will allow us to tap into our own inner power and strength, through gentle guided movements.
Authentic Flow – Sensory Skin
This 60 minute Authentic Flow practice uses the skin as the focal point and gateway to awareness. Āsana, free movement, kriyas, meditation, and stillness are all utilized for an exploration of consciousness through the access point of the skin.
No Wrist Modified Sun Salutations
This is a modified sequence that can be used in substitute for sun salutations if you are wanting to give your wrists a rest, or just try something new. Work on legs and backbends, with careful attention and awareness.
Joint Mobilization & Kundalini Frogs
In this 50 minute practice meditate for a few minutes then go through all the major joints in the body and move them in all directions to promote lubrication and circulation. Then create full body circulation with kundalini frogs and relax feeling your whole body renewed.
Authentic Flow – Move Energy
Use this Authentic Flow practice to become intimately aware of energy in your body and move it through using poses and freedom. Squats are included!
Classical Surya Namaskars with Tantrik Bīja Mantras
Take part in this ritual practice. The first 15 minutes is instruction in the movement patterns and translations of the mantras. The rest of the practice is pranayama and steady namaskars, with mantras to guide our movements. Please note that first mantra in each namaskar is in stillness with hands in namaste.
Tantrik Embodiment Sadhana – Kali & Slow Sun Salutations
This Tantric Embodiment Sadhana works with Kali’s mantra, meditation, asana and exploratory movement to open the body and release attachment and resistance.
Classical Surya Namaskar – Slow
Classical Surya Namaskar – Instruction and Practice
We’ll use Ganesh Mantras and a Ganesh playlist to help us overcome obstacles and get grounded in some of the basics of yoga. You will receive instruction in this sun salutation so that you can practice on your own whenever you want. And this will be a full sadhana as well including ganesh mantras, meditation and embodiment practice.
Authentic Flow – Shoulders
Shoulders and the weight we carry: Using lakshmi mantras to acknowledge the abundance that surrounds us always as support for accessing, becoming aware of, and releasing weight and responsibility that is ready to be released.
Bliss Pod – Restore
45 minutes of completely chill, relaxing stretches. If you have a bolster or two, that will make your practice more cozy, but not entirely necessary. I’m recovering from the flu, so this practice will be well suited to anyone who is recuperating, fatigued, menstruating, etc. Nourish and soothe yourself with this short asana practice.
Nandi & Om Namah Shivaya
a 60 minute easy class that brings awareness to the whole body. Begin with meditation & mantra, practice about 40 minutes of asana, then a deep savasana.
Build Your Own Practice
Learn some short sequences and then take time to bring them to life in your own body. You will be given enough guidance that you are glad you came to class, and enough freedom that you start to feel what your own yoga feels like in your body – not my idea of yoga, or any other teacher. Start to find your own embodiment!
Intimacy With The Breath
A Gently Moderate practice with focus on intimacy with the breath and with our present experience, we work slowly to open the front of the thigh and hip flexors, with pulsation and breath.
Foundations of Asana & Embodiment Practice 1
This is the practice session that goes with the Foundations of Asana & Embodiment 1 session.
Foundations of Asana & Embodiment Practice 2
This is the practice session to go with the workshop “Foundations of Asana & Embodiment 2”
Breath and Pulsation
Breath and Pulsation – Moderate: Meditation on the breath with a focus on pulsation and transitions, to create a seamless breath experience.
Strong Breath Practice
BREATH – this strong to vigorous 60 minute class is focused on cultivating a breathing practice throughout each pose and each transition that will bring a coherence and sparkliness to your practice, infusing prāṇa śakti into your whole being.
Diabolical Pigeons
Hip Opening & Strengthening (i.e. Diabolical Pigeons) – Challenge your flexibility, strength and balance simultaneously with this vigorous pigeon variation sequence. Your hips and lower body will feel light and airy afterwards! Meditation with the microcosmic orbit included.
Deep Stretch – Shoulders & Hips
Focus on the shoulders and hips, with deep breathing and meditation. This class will be a simple, therapeutic practice curated to help you nourish and recharge after the holiday celebrations. It will be mostly gentle, with just a few full body circulation moves to get clear, fresh energy moving through our bodies.
Listen To The Flow
Cultivate the ability to listen inside to how your body wants to move as we practice breathwork, sun salutation variations, and savasana.
Ease Into Slow Flow
start with deep hip stretches, move into a slow lunge flow, end with seated meditation
Tantrik Gratitude Practice w/ Backbends
60 min Moderate practice begins with a gratitude contemplation, followed by gentle opening moves and then sun salutations to warm the body for some beginner level backbends.”
Opening for Meditation
Opening the Energy Body for Meditation – 75 minutes total – Moderate. This is a full body practice that aims to open the entire energetic and physical body with the breath and asana for 45 minutes, then for a 13 minute silent meditation at the end, which can be extended as long as you like.”
Receptivity & Allowing
This slow and mindful practice will focus on repetition and actually holding back – not pushing the stretch, not trying to go deeper, but will rely on returning to each asana meditatively, again and again, to allow ourselves to enter the poses with ease and awareness. Gentle. 60 min.
Open to What Arises
a 60 minute Gentle class (with moderate options given for raising the intensity level) which will focus on inviting whatever emotions are ready to come up and be seen and holding space for these with meditation and āsana. Options will be given to allow emotion to be fully experienced through stillness, movement, posture, mantra and breath.
Fire & Nectar
Fire & Nectar – Vigorous for 30 minutes, blissful for 30, this practice combines the best of both worlds to bring you to a state of complete balance. Modifications given for most.
Embodying The Goddess – Ritual Practice
a 90 minute practice honoring Navaratra consisting of pranayama, durga mantras, 40 minutes of moderate asana, and finishing with deep stretches and a solid savasana.
Consecrating the Body
A 75 minute gentle, meditative yoga embodiment practice focused on feeding the goddesses of the senses (primarily touch and body sensing) and acknowledging the sacredness of the pilgrimage site of the body.
Red Bindu – Earth Element
60 minute moderate practice gathering our attention on the lower belly and red bindu in almost every pose, as well as invoking the earthy stabilizing energy of Ganesh with his mantra.
Pure Radiance Retreat Day 4
These practices were recorded for an online retreat and are wonderful all-over practices to support your own home retreat or sadhana.
Pure Radiance Retreat Day 3
These practices were recorded for an online retreat and are wonderful all-over practices to support your own home retreat or sadhana.
Pure Radiance Retreat Day 2
These practices were recorded for an online retreat and are wonderful all-over practices to support your own home retreat or sadhana.
Pure Radiance Retreat Day 1
These practices were recorded for an online retreat and are wonderful all-over practices to support your own home retreat or sadhana.
Embodying The Flow
An Active class that blends strengthening and stretching poses into a full body practice which will include some of my very most favorite poses and flows aimed at embodying the flow of conscious awareness through breath, attention, and stillness in movement.
Expanding The Center
Expanding the Center – In this gentle to moderate class you will be guided through a brief meditation into accessing your center or core and through each pose expanding that center of awareness into your whole body and beyond.
Moderate Vinyasa for Hams & Quads
After some pranayama and vigorous sun salutations we’ll open and strengthen hamstrings and quads with meditative awareness. Strap or scarf will be useful for the leg stretches.
Release Neck and Upper Back
Through both activation and relaxation of the neck and upper back we bring awareness and release to these commonly tense areas.
The Vibrational Lower Body
Cultivating sensation of vibration in the body – focus on grounding and awakening the pelvis, hips, legs and feet in this gentle to moderate practice.
Cultivating Heart Awareness
Cultivate awareness of the heart through this series of simple yet powerful asanas including squats, lunges, and cobra.
Flow Through Structure – Hips
Hips- Gentle+ Use this framework to explore your hips and give your body what it needs with a couple optional moderate moves.
Gentle Embodiment Sadhana
Gentle to Moderate 40 minutes of movement and asana, followed by 10 minutes of prāṇāyāma and 10 minutes of meditation with optional movement component.
Mahavidyas Retreat Day 1
This practice was part of a 5 day online retreat and includes guidance about how to make your yoga or embodiment practice tantrik in approach.
Mahavidyas Retreat Day 2
This practice was part of a 5 day online retreat and includes guidance about how to make your yoga or embodiment practice tantrik in approach.
Mahavidyas Retreat Day 3
This practice was part of a 5 day online retreat and includes guidance about how to make your yoga or embodiment practice tantrik in approach.
Mahavidyas Retreat Day 5
This practice was part of a 5 day online retreat and includes guidance about how to make your yoga or embodiment practice tantrik in approach.
Mahavidyas Retreat Day 4
This class was part of a 4 day online retreat and includes introduction to making your embodiment practice or yoga practice tantrik.
Authentic Flow – Red Bindu Activation
Explore the lower belly, low back and pelvis with awareness, movement and meditation. Activate the Red Bindu energetic center. With music.
Authentic Flow – Heart Access Point
Access the heart center through movement, stillness, meditation and sound. With music played on your own Spotify.
Surya Namaskar A&B Overview
Go over the basic shapes of the poses contained within Sun Salutations A & B, and learn the difference between the two. Frequently in Authentic Flow I’ll say “do a few sun salutations on your own” and this class is meant to give you the tools to be able to do that.
Shake It In – Vigorous
Instead of shaking it out, we’re shaking it in – in order to welcome all experience, all emotions, all sensations into the body and using shaking and other vigorous movement and asana to move stagnant energy and be with what is.
All Classes
Foundations Asana & Embodiment 2 Workshop
This is part 2 of a series on how to bring the tantrik spiritual view to your practice of embodiment – great for both newbies and seasoned yoga practitioners looking to incorporate tantrik philosophy.
Foundations Asana & Embodiment 1 Workshop
This is a class aimed at both total beginners and also seasoned yoga practitioners wanting to learn how to incorporate tantrik view into their embodiment practice.