We are not going anywhere any time soon. That being said, any measure of help is appreciated in keeping our community afloat through difficult times. If you would like to help, we are humbly offering a way to support our ongoing costs. Any amount is appreciated, and if this is beyond your means during this time, we also understand fully.

March 29, 2020

Mindfulness Meditation #4 • Putting the Practices Together with Karen

In this practice we bring together three mindfulness techniques we have worked with so far, to lengthen the transformative space of meditation. Karen will review the practices then lead into a 13 minute guided meditation.
March 28, 2020

Yoga to Strengthen and Release the Glutes and Hamstrings with Karen

Strong glutes help you stand and move with confidence and stability. They promote good standing balance, and support your lower back. Stretching out your back body (including your glutes and hamstrings) helps to decompress your spine, and calms the nervous system. In this class, you will be guided through movement- and alignment- based postures to stabilize and open your glutes, hamstrings and lower back.
March 28, 2020

Mindfulness Meditation #3 • Count on the Exhale with Karen

Meditating with breath awareness is an effective and accessible technique, but it is difficult to learn! In this meditation, you will practice a simple counting technique to help coalesce your attention with the experience of breathing. This will draw your energy away from preoccupations and distractions, and help centre you in a state of greater peace and presence.
March 28, 2020

Pranayama • Intermediate Practice • The Four Purifications

Chris will guide you through four breathing exercises called the Four Purifications, with less instruction and longer practices; making it is suitable for those with some experience with them. The Four Purifications are a complete series of pranayama practices to wake up your bodily processes, regulate the nervous system and focus your attention.
March 28, 2020

Yoga for Beginners Series • Part 1 with Alissa

Yoga for Beginners will prepare you for a full-length practice by getting you familiar with the practice, props and postures. If you've never tried yoga before or are coming back to the practice after some time away, this is a perfect class for you. It's also great if you need something short and simple or want to revisit the basics.
March 28, 2020

Nicole’s Home Workout Series #7: Wall Routine

Here's a pilates-inspired workout that you can do in your home using just the wall.
March 27, 2020

Yoga for the Psoas • Relief from Sitting with Chris Dunphy

The front of our hips and torso can get tight and weak from extended periods of sitting. In the therapeutic yoga class, you will learn about the primary movers of hip flexion, and practice yoga postures to release tension and strengthen the iliopsoas muscle.
March 27, 2020

Mindfulness Meditation #2 • Rest in the Breath with Karen

Your breath is of your body, it is comforting with no unwanted side effects (!), and is the ideal refuge for your heart and mind to find peace. But when the breath is so easily taken for granted, how do you foster a mindful relationship with it? In this guided meditation, we begin to explore the basics of breath awareness meditation.
March 26, 2020

The Power Hour with Chris

For the first time in Kushala history... Chris practices the infamous POWER HOUR with you! Expect to move and sweat in this potent yoga workout (he certainly did).
March 26, 2020

6 Basic Movements of the Spine with Alissa

For the health of your spine and whole body. This short video will move you through the six basic directions of movement of your spine to ensure you're not stuck in one position most of the day.
March 26, 2020

Mindfulness Meditation #1 • Ripples in the Pond with Karen

Our experience in the present moment can be likened to a ripply pond. Instead of getting stuck in difficult or distracting feelings (the ripples), we learn to see wider-lens view, and recognize the changing nature of conscious experience. In is the beginning a mindfulness meditation series to help guide you through the basic practices, give you tools to focus your mind, settle your nervous system, and open your heart.
March 26, 2020

Nicole’s Home Workout Series #5: Chair

As requested by her mom, Nicole has created a short chair exercise routine. This routine is geared for seniors, but can be enjoyed by anyone. The only prop required is a solid chair to sit on. (Light hand weights are optional.) This video comes with an added bonus; Nicole singing for you! :)
March 26, 2020

Earth Flow Yoga • Element Series • with Karen

In this class, we work with our connection to earth through grounding postures, and tap into the earth element in our bodies in a dynamic flow of expansion and release.
March 25, 2020

Power Flow Yoga • Heart Openers with Karen

This class is about expansion! Open wide through your limbs, release tension in your chest and heart space, create room to breath and to shine. This is a dynamic class, with a some playful balance on your feet and balance. We build towards camel pose, an expression of courage and receptivity.
March 25, 2020

Nicole’s Home Workout Series #4: Legs

Here is the 4th video in my Pilates-inspired home workout series. This video is all about the legs! (And a bit of cardio.) Comfortable with down dog and transitions from down dog recommended.
March 24, 2020

Nicole’s Home Workout Series #3: Glutes and Inner Thighs

This is the third video in her Pilates-Inspired home workout series. This is a ten-minute all-levels routine focusing on strengthening and toning the hips, glutes and inner thighs. No props required.
March 24, 2020

Gayatri Mantra with Karen

The Gayatri Mantra comes from the oldest sacred text in the Indo-European languages: the Rigveda. In this chant, we connect to the sunrise principle Savitur, the primary mover of daily existence. We open to the gift of this precious life; with humility we honour the ancient, the present, and the future.
March 24, 2020

Pranayama for Beginners • The Four Purifications with Chris

In this video, you will learn a set of four breathing exercises called the Four Purifications, that come from the Hatha yoga tradition. These exercises are best done in the morning, to wake up your body's purification (digestion and elimination), and to clear your mind for the day ahead.
March 23, 2020

All-Levels Yoga • Align and Expand with Karen

An all-body alignment based practice with precise guidance, giving you time and space to breathe into the subtler levels of experience. Through lunges, twists and hip openers, you will warm your body, release tightness and return to mental steadiness.
March 23, 2020

Yoga Nidra and the Nervous System with Alissa

A few practices to help you regulate your nervous system and sleep better.
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