Shoshin Yoga 59

FOCUS: STRENGTHEN THE HANDS AND DISSOLVE SHOULDER RESTRICTIONS

This class includes more active elements that work to strengthen the joints. The challenge is to remain relaxed, even in the midst of the effort. This is an exploration of the simultaneity of both effort and relaxation.

PROPS REQUIRED: BOLSTER, STRAP

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Ayla Sarnoff
Shoshin Yoga 58

FOCUS: ON THE GO! 20 MINUTE PRACTICE

If you’re traveling, don’t have access to props, or have a lot of time, this 20 minute practice is a great class to reset, relax, and center your body and mind.

NO PROPS REQUIRED

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Ayla SarnoffNo Props
Shoshin Yoga 57

FOCUS: ELIMINATE ACHES, PAINS, AND DEEPLY RELAX 

This class aims to produce down regulated states through simple movements that use gravity to the body’s advantage. Down regulating the nervous system develops our capacity to be calm, aware, and present, even in the midst of stressful situations. Down regulating the stress response is an acquired capacity. It’s like a muscle: you have to build it over time in order for it to be strong.

PROPS REQUIRED: BOLSTER & STRAP 

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Ayla Sarnoffw/Props
Shoshin Yoga 56

FOCUS: UPPER BODY - HANDS, ARMS, SHOULDERS

This class aims to identify the restrictions of the upper body. It also works to strengthen the hands and free the upper back and shoulders. Many of us have upper back and shoulder restrictions from our modern day lifestyle. Often the hands become weak, due to underuse.

PROPS REQUIRED: BOLSTER, BLOCK, STRAP, BLANKET

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Ayla Sarnoffw/Props
Shoshin Yoga 55

FOCUS: LOWER BODY - hips, knees & ankles

This class focuses on identifying the restrictions in the ankles, knees, and hips. If the hips are tight, this can often mean the low back is tight, and having stored tension in these areas can cause the psoas muscle to shorten, making it harder to walk, sit, stand, and practice. The psoas muscle may be the most important muscle group in your body because it is the primary connector between your torso and your legs, which affects your posture and helps to stabilize your spine.

PROPS REQUIRED: bolster, block, strap, blanket

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Ayla Sarnoffw/Props
Shoshin Yoga 54

FOCUS: ENERGIZE THE BODY WITH THIS STANDING SEQUENCE

This class is inspired by classical Hatha yoga and features modified sun salutations and standing poses. This is an energizing practice and no weight bearing on the wrists is required.

PROPS REQUIRED: BOLSTER, BLANKET, 2 BLOCKS

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Ayla Sarnoffw/Props
Shoshin Yoga 53

FOCUS: Full body

This sequence works to stretch and strengthen the whole body and explores the restrictions of the groins, shoulders, hips and upper back.

NO PROPS REquired

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Ayla SarnoffNo Props
Shoshin Yoga 52

FOCUS: LOWER BODY - Hips, legs, feet & ankles (sciatica)

This class targets the hips, with an invitation for the legs and back to also release. There is a combination of floor work and standing poses to create a well balanced sequence. The poses in this sequence may help to ease sciatica pain, depending on the cause of the symptoms.

PROPS REQUIRED: BOLSTER, STRAP, BLOCK

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Ayla Sarnoffw/Props
Shoshin Yoga 51

Focus: Restorative Sequence

part 2

Restorative Yoga is a deeply relaxing style of yoga practice. Most people know that the pace of modern life has led to problems with our health, and at the root of these problems is stress. Restorative yoga focuses on releasing stress, tension, worry, and anxiety. Restorative poses are held for a longer period of time then active poses, giving time to penetrate your body's systems - including your brain and nervous system - to create significant shifts in both physical and mental health.

props required: bolster, 2 blocks, 2 blankets, strap

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Ayla Sarnoffw/Props
Shoshin Yoga 50

Focus: Restorative Sequence

part 1

Restorative Yoga is a deeply relaxing style of yoga practice. Most people know that the pace of modern life has led to problems with our health, and at the root of these problems is stress. Restorative yoga focuses on releasing stress, tension, worry, and anxiety. Restorative poses are held for a longer period of time then active poses, giving time to penetrate your body's systems - including your brain and nervous system - to create significant shifts in both physical and mental health.

props required: bolster, 2 blocks, blanket, strap

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Ayla Sarnoff
Shoshin Yoga 49

FOCUS: FULL BODY

This sequence works to stretch and strengthen the whole body and explores the restrictions of the groins, shoulders, hips and upper back

PROPS REQUIRED: BOLSTER, BLOCK, STRAP, WALL

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Ayla Sarnoffw/Props
Shoshin Yoga 47

FOCUS: improving thoracic mobility

The spine in the upper back and abdomen is known as the thoracic spine. This class focuses on improving thoracic mobility. Thoracic mobility is important because it controls your spine’s ability to move freely and easily, strengthens your core, and reduces lower-back and neck pain.

No props required

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Ayla SarnoffNo Props
Shoshin Yoga 46

FOCuS: Accessing connective tissue to dissolve restrictions in and around the joints.

Resolving restrictions in targeted areas has a resonating effect throughout the rest of the body. This class targets both the deep connective tissues between the muscles, and the fascia throughout the body. 

Props Required: Bolster, 2 Blocks, Strap

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Ayla Sarnoffw/Props
Shoshin Yoga 45

Focus: Arms, Shoulders & Neck

Gently identify stiffness and restriction in the shoulders and neck through this passive and meditative practice.

NO PROPS REQUIRED (BOLSTER OPTIONAL)

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Ayla Sarnoffw/Props
Shoshin Yoga 44

FOCUS: OPENING THE CHEST, UPPER BACK & SHOULDERS

This 25 minute class focuses on deep backbends that open the thoracic spine, chest and shoulders. The use of gravity and props allows these backbends to take place without engagement or effort, so that you can intelligently counteract pain, stiffness, and forward rounding of the spine. 

PROPS REQUIRED: BOLSTER, 2 BLOCKS, STRAP

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Ayla Sarnoffw/Props
Shoshin Yoga 43

FOCUS: FEET & LEGS 

This class focuses on movements for your legs, ankles, and feet that can help create a sense of increased energy and stability. This 30 minute sequence works to break down rigidity in the ankles, strengthen and stretch the legs.

PROPS REQUIRED: BOLSTER, 2 BLOCKS, BLANKET OPTIONAL 

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Ayla Sarnoffw/Props
Shoshin Yoga 42

FOCUS: Strengthening the hips for injury-free movement. Learn how to build stability in these simple yoga poses

Maintaining both flexibility and stability in the muscles surrounding the pelvis is crucial for both yoga practice and daily life. The bones of the pelvis consist of the hip bones, sacrum, and coccyx.  The hips’ primary function is to bear weight, and we need them to stabilize the upper body, support the lower limbs, and absorb shock from movements such as running and jumping. 

PROPS REQUIRED: BOLSTER & BLOCK 

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Ayla Sarnoffw/Props
Shoshin Yoga 41

FOCUS: NECK, UPPER BACK, SHOULDERS

This 35 minute class is for everyone and anyone who uses their hands and arms throughout the day. These therapeutic movements will help give you more space and mobility in your upper back and shoulders. Practice regularly to avoid and eliminate stiffness and pain.

PROPS REQUIRED: BOLSTER & STRAP

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Ayla Sarnoffw/Props