Get grounded quickly. This short, innovative series of supine poses at the wall uses two straps, one around the ball of your foot and one around the top of your thigh to help root your thigh bones back, stretch your hamstrings, and create traction in the lower back. Your go-to practice for when your body feels disconnected from the Earth, your nerves are fried, or your mind is spacey.


Spotify playlist for Root Back & Relax

Yoga helps balance out rock climbing. This sequence of asanas and arm variations works the opposite actions typically used in rock climbing to balance strengths and prevent injuries. Because climbing involves mostly pulling motions, this yoga practice preferences pushing movements while aligning the joints and increasing mobility in those areas that are typically tense, gripped, and tight. On this journey, you will practice forearm, wrist, hand, elbow, shoulder, and neck drills, variations of Forearm Stand (Pincha Mayurasana), Reverse Table (Purvottanasana), descend into Thread The Needle (Parsva Balasana) and end with meditation in Abhaya Hrdaya Mudra (Fearless Heart). Perfect for anyone looking for an alignment-focused shoulder opening class, particularly climbers who want to add yoga to their training program.

Spotify playlist for Yoga for Rock Climbers: Upper Extremities

Are some poses easier on one side than the other? This intermediate practice balances asymmetrical patterns of strength and weakness from side-to-side and coaxes the spine back to center. Many poses are held for several breaths allowing time to explore their inner workings –particularly how to properly rotate the torso. This strong, slow flow sequence features side bends, opposite arm and leg balances, a mandala of standing postures including Parighasana (Gate Pose) and side plank variations leading to the peak pose, Kapinjalasa (Side Plank Bow Pose). Ideal for yogis with imbalances, scoliosis and anyone who wants to feel more magic pulsing through their spine.

Patrick recommends using the following playlist for this class: Spotify playlist for Turn & Churn the Spine

This practice helps release tension from the neck, shoulders and upper back. This sweet, slow, short sequence includes seated twists, lunges and shoulder stretches and winds down with restorative variations of Setu Bhanda (Bridge Pose) and Savasana (Corpse Pose) that will leave your heart light and your neck feeling so much better.

Patrick recommends using the following playlist for this class: Spotify playlist for Neck Nirvana

This is a quiet exploration. The Align & Flow sequence begins by lengthening and releasing the spine, side body and hamstrings in standing poses. Then practice the four sitting poses that BKS Iyengar said prepare the body for the optimal forward fold, Pascimottanasana. Finally, move deeper into stillness in Upavista Konasana and Pavritta Janu Sirsasana. This practice will help you relax, restore, prepare the body for meditation and get a good night's sleep. Ways to modify are given for beginners and tighter students. Blanket and strap suggested.

In this Align & Flow class, detailed techniques are given for opening the shoulders and upper back. This sequence does not meander, it's a Suryanamaskar-based warm up, including Pinche Mayurasana (forearm stand) and gets down to the business of back bending. Urdhva Dhanurasana (Full Wheel) is the apex pose. Perfect for backbend lovers and anyone who wants to feel more radiant.

Turn your attention to alignment in this strong and playful progression of standing poses, arm balances, and seated twists. This Align & Flow class includes approaches to Bakasana and Parsva Bakasana (Crow and Side Crow poses) for beginners. You'll end with pranayama to balance the nervous system.

Ground and nourish yourself in slow-paced, timed hip openers. This thorough Align & Flow practice encircles the hip joints, activating and releasing the quads, adductors, external rotators and hamstrings. It includes lunges, standing poses, seated hip openers, exploration of Agni Stambasana (fire logs pose) and ends with relaxing supine poses.

This creative Align & Flow sequence strengthens the low back and core which which can help with back pain, digestion and make bigger backbends feel better. More time is spent on poses we often do quickly such as Bhujangasana (Cobra) and Chaturunga. The class progresses to fun variations of Bhekasana (Frog Pose) and Dhanurasana (Bow Pose). You'll connect to your core and your heart through this strong work.

Learn essential techniques in several standing poses including Ardha Chandrasana (Half Moon) and Pavritta Trikonasana (Revolved Triangle). This Align & Flow practice also shows you how to activate the feet, lift the arches and open the ankles and calves. Practice regularly to develop or maintain strength and flexibility.

Strength and Devotion begins with the story of Vyagrapada, the devotee who ascends the tallest trees every day to bring down the most beautiful blossoms to lay at the feet of Lord Nataraja. It's about the strength and beauty of one's spiritual practice. Emphasizing strong work in the hands, this Align & Flow sequence is a steady climb through standing poses, arm balances and backbends leading to the transition from Wild Thing to Wheel Pose.