Sun Salutation A is the basis of modern Vinyasa yoga practice. The sequence stretches, strengths and warms the body while building the awareness necessary to explore more challenging shapes. Veteran teacher Kate Heffernan dissects the movements with an alignment based approach suitable for beginn...

Standing yoga poses stretch and strengthen the muscles in the legs and activate the deep core muscles. These postures seek to improve posture as well as form and function while completing everyday tasks. Kate Heffernan explores classical standing postures from an alignment-based lens and deconstr...

While the shoulder is the most mobile joint in the body, the realities of everyday life can cause the surrounding muscles to become stiff and painful. Whether it’s due to the hunch over your computer, phone, steering wheel, or garden – most of the everyday shoulder movement is minimal and can cre...

This short practice tutorial focuses on the building blocks that strengthen & create the flexibility required for one of the most used & recognizable postures in flow yoga, downward facing dog pose.

Suggested Props: blanket, strap

Creating more mobility in the hips is one of the most common requests amongst yoga practitioners. Among other things, tightness in the hips and legs can contribute to difficulty moving and low back pain. This mini-sequence works to create space in all four sides of the hip, which will help to bri...

This practice offers a tutorial on how to create an aligned chaturanga. Moving from the easiest variation to the most demanding so practitioners can feel empowered in the choice they make to create a sustainable, strong, & safe chaturanga in their flow practice.
Suggested Props: Two equal sized ...

Integrating all of the pieces previously learned in the series, this 40 minute alignment based flow is the perfect foundation for regular yoga practice