Online Yoga, Pilates and Meditation Classes
All Classes
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Class Length
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Instructor
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Areas of Focus
choose a focus (core, relaxation, ...)
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In this guided mediation we soften the grip of mental formations and reactive feelings by reminding ourselves of present experience.
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An intermediate level yoga class building towards Pincha Mayurasana (a.k.a. Forearm Stand) and Vrschikasana (a.k.a. Forearm Scorpion Pose).
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Get the body moving with this supported practice. Grab the nearest chair and join Chris and Karen for a multi level class. Are you thinking ... read more
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In this dynamic class we build to a lunar themed flow; opening to an intuitive, rhythmic and expansive progression of postures.
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An all levels hatha yoga class comprised of seated and reclined postures. (No down dogs or planks.)
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Open your joints, your mind and heart with this supported yin experience. Leave feeling relaxed and refreshed. Yin helps support your bodies “yin” tissues, namely ... read more
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Join Nicole for a dynamic class combing calisthenics with yoga postures to raise your heart-rate and strengthen your entire body. This one's a doozy!
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Samatha meditation (pronounced shamata) is the meditation of tranquility, when attention coalesces on a locus of experience. Here, the action of meditating is turning energy ... read more
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Bring your attention to the breath and body with vivid expressions of foundational yoga poses, fine tuned alignment and feel-good stretches.
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In this meditation we explore the power of compassion, in recognizing this practice here and now as a compassionate act. Compassion helps to soften the ... read more
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Extended side angle is a powerful hip-opening pose. It stretches the inner thighs, strengthens the glutes and quads, stabilizes the core and stretches the sides ... read more
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If you log a lot of miles on those feet (and ankles, knees, hips, low back and shoulders) then this class is for you! Get ... read more
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A quick 20 minute routine that'll leave you feeling energized and ready for your day. No time early in the day? This class can unwind you ... read more
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In this practice we recognize our discomforts; relaxing into a wider scope of experience.
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Sitting in stillness may feel like we are stepping out of the stream and letting life continue on around us. But when we meditate, we ... read more
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Join Nicole for a pilates-inspired sequence to tone the arms and strengthen the core.
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This intermediate level flow yoga class builds towards the arm balance Dragonfly.
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An all levels hatha yoga class designed to stretch out the body after a long hike, run, or bike ride.
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A dynamic pilates yoga fusion class that will work your entire body.
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Of the 8 limbs in the ashtanga yoga practice an entire limb is devoted to pranayama, breathing practice. Be guided in 4 basic practices known as "4 purifications". ... read more
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In this class you will explore the tensile and expansive alignment of extended triangle and revolved triangle poses.
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Expanding our reach is one of the most feel-good experiences in yoga: it invites the breath to fill new space, it allows our energy to ... read more
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In this meditation you are gently guided towards peace and steadiness, to turn down the volume of our thoughts, and create space for a more ... read more
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A heart-opening flow yoga class. Peak pose; Natarajasana, aka; Dancers Pose. (One yoga block recommended.)
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An intermediate level flow yoga class that will work your core. Peak poses; crane and one-legged crow. (One yoga block recommended.)
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Work intentionally and intelligently towards Dancer pose, a strong standing balance. You'll experience a strong flow infused with options that make this practice appropriate for ... read more
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This class we work from lying on our back and sides to mobilize our hips, spine and shoulders. A combination of stretches and strengthening exercises, ... read more
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We may shy away from thinking about death, but the uncomfortable part may not be the fact that's it's certain, but that it holds impassible ... read more
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In this meditation, we contemplate our living experience from a broad perspective, where the mystifying advent of humanity, and this very life you know, is ... read more
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Yoga is an amazing practice but sometimes a little hard on the knees. This practice is for those with sensitivity in their knees when kneeling ... read more
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There's nothing like logging the miles in the saddle on a sunny day on a peaceful road but the body needs a good stretch to ... read more
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A Pilates core workout routine to strengthen the back, abdominals and glutes.
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An all levels hatha yoga class dedicated to opening up the hamstrings.
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Get your body moving in a quick and playful flow practice. We will expand, ripple, jump, ground, and finally release! Options are given throughout to ... read more
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Half Moon pose is an expansive yet refined posture. It challenges us with the focus required in a standing balance, but encourages up to soften ... read more
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We may say about a problem or situation "I need to meditate on that". But what does that practice look like, when while meditating, we ... read more
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Yoga Nidra, known as Yogic Sleep, is meant to take you into deep relaxation and connect you with your heartfelt desire. This is a guided ... read more
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This is a movement practice that brings a feeling of spaciousness, connecting our inner experience to possibilities. First we stabilize our core and foundation, then ... read more
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In this practice, we will support many factors of good balance: core strength, awareness of foundation, visual focus, mental calm, steadiness of breath, inner thigh ... read more
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Yoga for Beginners Part 6 prepares you for Sun Salutations and offers variations. We'll put together the half Sun Salutation and the Downward Dog sequence to ... read more
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Learn crow pose, a playful arm balance, in this flow practice that focuses on core stabilization, upper back connection and inner thigh strength.
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Our experience of time is inconsistent; sometimes we lose it, or it drags, or it slips away. One of the effects of mindfulness practice is ... read more
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Open your hips and play on your hands in this intermediate flow yoga class with Nicole, building towards tittibhasana (Firefly Pose) and kurmasana (Turtle Pose).
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Whether you're hitting the trails or pounding the pavement, this is a perfect pre- or post-run stretch. Running is great for cardiovascular fitness, but can ... read more
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In this class, you'll move powerfully and explore the elements of Warrior 3. Move through a sequence of strong preparatory poses in a creative, sweat-inducing flow.
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Tease away tension held in your hips through a series of seated stretches, guided at a steady pace. Your glutes, hamstrings, groin and hip flexors ... read more
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How quickly the mind can enclose our experience; in its moods, stories, ruminations. In this meditation, you are guided to open up again, and again; ... read more
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An express flow yoga class with Nicole to energize you for the day.
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Stretch out and chill out with this gentle relaxing yin experience. This class takes you through all basic movements of the spine, leaving you feeling ... read more
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Enjoy a challenging and energetic flow yoga experience. Work mindfully towards Uttita Hasta Padangustasana (Extended hand to big toe pose) and get the opportunity to ... read more
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Join Nicole for this pilates yoga fitness fusion routine incorporating the use of washcloths. This sequence will strengthen and tone the legs, glutes, and core, ... read more
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Take flight a few times with us in this intense and fun power class. With plenty of postures and transitions to make you sweat, laugh ... read more
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A short and sweet movement class for kids infused with dancing and positive messaging. (Geared towards elementary school aged children.)
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A pilates yoga fusion class incorporating the use of a resistance band to strengthen and tone the legs, glutes, back, and shoulders.
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This class releases tension from your glutes and shoulders, with long-held stretches and self-massage with a therapy ball.
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Yoga for Beginners 5 will add another sequence of postures that is part of a full Sun Salutation. Be sure to check out the other 4read more
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A candle's flame dances with easeful presence. By resting our attention on the flame, we are inviting the mind to gently focus. Through impartial observation, ... read more
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An all levels hatha yoga class using the wall to support and deepen various postures.
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In this short and sweet practice we warm up our hips through deep lunges and mindful stretches, then move into our hamstrings and glutes through ... read more
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In this meditation you will work with gentle guidance to come closer to the edge of presence. The mind translates the present moment through language ... read more
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A deep stretch video targeting shoulders, hips and thighs, great for those who are walking, hiking and or gardening.
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This is an intermediate flow yoga class incorporating handstand prep drills. This sequence will help build strength in the upper body and familiarity with being ... read more
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In this meditation, you are guided through a body scan of the hips, legs and feet. Body scanning increases your ability to be mindfully present ... read more
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This sequence of postures, known as a variation of Moon Salutations, mobilizes side bodies, hips and hamstrings. Following the cycles of life, the New Moon ... read more
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A pilates-inspired routine to strengthen and tone the abs. (No planking.)
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The air ("vayu") element within us brings about ease in action, lightness in our heart, depth to the breath, and expands our mind's ... read more
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Whether from previous injury or wear-and-tear, our knees can get uncomfortable in a typical yoga class. This whole-body gentle yoga practice takes place without putting ... read more
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In this meditation, we move through a body scan at our own pace, with a recommended map to follow. Karen gives guidances on how to ... read more
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This quick flow practice builds awareness of a stable foundation to ignite your core, open to deep breathing, and get your energy flowing. We stay ... read more
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In practicing body awareness, we hone our ability to pay attention to the finer details of experience, and to clear away the imposition of our ... read more
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Amigos hispanos, los ofrezco un clase de yoga en español. :) An all levels hatha yoga class in Spanish.
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This is a flow yoga class dedicated to opening up the hamstrings. Peak pose: hanumasana, a.k.a. the splits.
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Your spine provides a flexible structure for creative movement when breathing, stretching, leaning, turning, bending. It is the main channel of energetic flow and sensitivity. ... read more
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This practice will focus on mobilizing the feet and rest of the lower body. Your feet are your foundation. Make sure they (and their 33 joints, ... read more
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Hungry for a short, simple and sweet yoga snack to balance your energy and awaken your body, so you can meet the day with vigour ... read more
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Experience your whole body in this steady and strong flow practice, gradually building heat and endurance. By holding postures for several breaths, you will have ... read more
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When we pay attention to the body, we welcome back what has been forgotten; the most grounded and palpable qualities of existence. In seeing beyond ... read more
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A dynamic standing core workout inspired by pilates exercises and belly dance isolations. This fast-paced class will tone and strengthen your abs and raise your ... read more
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An intermediate level detox flow yoga class building towards peacock pose, a.k.a. mayurasana. (Please note: This sequence is not ... read more
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A pilates sequence to strengthen and tone the hips, glutes, and abs.
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Refine the alignment of foundational postures to stabilize, strengthen and stretch your body. In this class we focus on poses for the glutes and thighs, ... read more
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Learn the alignment principles of Warrior 1 pose, a powerful posture to strengthen our legs, back muscles, hips and shoulders.
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This all levels practice focuses on opening the chest and shoulders, plus creating length throughout the body with movement and longer-held poses.
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An express intermediate level flow yoga class building towards the arm balances eka pada koundinyasana A and B.
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A high-energy fitness class combining calisthenics with yoga postures to build strength and stamina. You may like to wear running shoes for this class.
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In this fire flow practice, we will stoke the power of our core through strong breathing and warming movement, then expand our limits as we ... read more
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Buddhist teachings tell of a mental maneuvering called dukkha dukkha, which means suffering caused by suffering. It is when we identify personally with a difficult ... read more
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Settle into gently guided meditation to explore our relationship with contents of consciousness. First we relax our body to the pulse of the breath. Then ... read more
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Settle into gently guided meditation to explore our relationship with contents of consciousness. First we relax our body to the pulse of the breath. Then ... read more
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Chris guides you through standing movement exercises to free up our joints, then into a rhythmic flow of stretching and strengthening postures for the hips ... read more
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Preparing for forearm balance cultivates precise focus, a stable foundation, trust in yourself, courage to experience the upside of down, and a willingness to explore ... read more
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Are you trying to catch up with your life; responsibilities, creative projects, relationships? It's hard to exist in the present moment when we feel out ... read more
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Stretch out your chest muscles, ease stiffness in your neck, and bring strength and stability to your upper back and shoulders in this relaxing, mindful ... read more
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This is an All Levels Hatha Yoga sequence focused on standing balancing postures.
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A dynamic series of plank exercises to work your core and upper body.
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In 30 minutes, you will be guided through a gentle and rhythmic movement practice to release tension and open up the major joints of your body: ... read more
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Challenge yourself with this steady and powerful movement practice, complete with heat-building lunges, arm balances and inversions.
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An energizing express Flow Yoga class focused on quad stretches and heart openers.
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A pilates routine incorporating a stick to strengthen and tone the shoulders, back and abs.
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The field of consciousness contains everything we experience; it is an open realm with no natural boundaries. However, from our typical viewpoint, we compartmentalize it ... read more
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Through guided movement and deep breathing, we will melt away tightness held in the most powerful muscles of your body: the quads. This flow class ... read more
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Make room for your heart! When our breath is shallow, when we hold mental tension and physical stagnancy, we can't express ourselves in our full ... read more
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This short class will play with core and balance, particularly the arm balance, Crow Pose. We'll warm up the wrists and core to prepare and ... read more
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Whenever a limiting belief arises in our mind (a judgement, a story...) a reflection of it shows up in our body. Limiting beliefs close the ... read more
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Heather guides you through a yin yoga practice that's best done at nighttime for a good sleep. The class ends with a restorative pose to ... read more
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Heather leads you through a multi-level standing and mat pilates class to target the glutes, thighs and core. No props are needed.
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An intermediate flow yoga class with an emphasis on the side body. Peak poses: Sundial Pose and Visvamitrasana.
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This class is designed for yogis on-the-go looking for a short and effective practice to put a twist on their daily routine. Through a dynamic ... read more
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This short video will help you stretch out after gardening or anything that has you hunched over, using your hands, shoulders, back and legs a ... read more
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Especially in difficult times, our mind readily builds walls to keep out what feels unwelcome, and protect what we rely on. These limiting beliefs narrow ... read more
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Short on time, but long to get your body moving? This is a strong flow practice to ignite the spirit and courage of your inner ... read more
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A simple and sweet All Levels Hatha Yoga class with an emphasis on hip openers.
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When our hips are strong and flexible, we can walk, dance, and play spontaneously, energetically, and freely. Our hips are able to move is many ... read more
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In this deep stretch yin yoga class, Chris guides you through the four basic movement of the hip joints: flexion, extension, abduction and adduction. Release ... read more
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A pilates yoga fusion routine incorporating light hand weights.
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An intermediate-level flow yoga class with a focus on binds and backbends.
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Metta, or lovingkindness, is a powerful meditative technique and universal virtue. It opens our hearts and minds when we feel lonely, stuck, or ... read more
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In this flow class, we will work through a series of spinal twists and stretches, culminating in revolved triangle pose. Spinal twists stretch the muscles ... read more
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A short cardio dance fitness fusion routine. This class is not about dance technique. It's a movement class inspired by dance. Have fun!
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A chair workout routine geared towards seniors or anyone looking for a gentler, more supported workout.
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This is Nicole's second chair workout catered to seniors, but suitable for all!
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Squatting is a fundamental and innate human posture. From a very young age we (in the West) tend to lose our ability to squat properly ... read more
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Restorative yoga and sound healing are the perfect pairing to allow your body to de-stress and your mind to quieten. When we connect with our ... read more
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A pilates-inspired workout routine to strengthen the low back.
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This class is focused on self-care for the mom-to-be. Prepare yourself for the birth of your baby through breathing, movement and gentle yoga postures with ... read more
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A restorative practice with a guided meditation. Relax in a gentle back bend and listen as Heather takes you on an inner journey.
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Within the constant motion of life, it is not easy to stop and sit in the flow. We compare our time in meditation against productive ... read more
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Mountain pose is one of the most important postures to practice. The fundamental alignment of this pose is reflected in so many other postures; more ... read more
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The lower back can be a cranky place. It's the focal point of compression and a hub of movement, and when it's upset, regular day-to-day ... read more
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This short flow will get you moving (mindfully)! Warm your muscles, stimulate circulation, deepen the breath, awaken your energetic potential, and clear your mind through ... read more
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The bija mantras are resonant syllables that are in tune with each of the six major chakras along the spinal channel (save the ... read more
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Loka Samastha Sukhino Bhavantu is a mantra in Sanskrit wishing peace and well-being for the inhabitants of all worlds. Join Chris and Karen ... read more
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Yoga for Beginners 4 will take you through Mountain Pose, Forward Fold and Half Sun Salutations. Continuing on from Downward Facing Dog, we'll stand taller with ... read more
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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 ... read more
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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 ... read more
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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 ... read more
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This is the second video in the Yoga for Beginners Series. It will help you get prepared for postures on hands and knees, eventually leading ... read more
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This is a gentle yoga class that uses a chair to sit on and as support while standing. This class will strengthen and stretch your ... read more
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This video prepares you for, and takes you through, Downward Facing Dog and/or alternatives.
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Sahana vavatu is an invocation to inspire open-minded, community-based, cooperative learning. It connects us to timeless wisdom, and the history of teachers who ... read more
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With slow, breath-guided movements, explore the joints and soft tissues of your body, disentangle tension, and settle your nervous system.
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Release your body slowly into supported stretches. Give yourself time to ease into sensation, and relax tension.
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Yogic breathing, called pranayama, is a broad field of techniques that serves to shift our energetic, mental, and physical states. In this video, ... read more
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Loosen up the stiff places in your body with guided movement and stretches. This class goes through a reclined joint mobilization series, followed by some ... read more
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This is a strong and well-rounded All Levels Hatha class that guides you through foundational postures. There is emphasis on slow, steady breathing (but don't ... read more
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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 ... read more
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The front of our hips and torso can get tight and weak from extended periods of sitting. In this therapeutic yoga class, you will learn ... read more
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The Gayatri mantra comes from the oldest sacred text in the Indo-European languages: the Rigveda. In this chant, we connect to the sunrise ... read more
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Whether from chronic posture imbalances or injury, our upper back, neck and shoulders can become tight and weak. In this class, you will practice yoga ... read more
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In this practice you will be guided through stretches to release compression in the lower back, hips and knees; joints that are impacted by running. ... read more
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An All Levels Hatha Yoga class with Nicole.
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A 33-minute Flow class with Nicole.
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A pilates-inspired core workout.
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A Flow Yoga sequence.
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A pilates-inspired workout routine using a resistance band. You will work your arms, abs, and glutes.
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A short but sweet all levels "rise and shine" yoga class to start your day off. (Also a nice little warm-up sequence to practice before ... read more
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A pilates-inspired workout targeting the glutes, back and core.
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A pilates-inspired routine to work your core! One yoga (or hard-cover book) needed.
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A pilates-inspired workout routine to strengthen and tone the legs and hips!
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This video is all about the legs! (And a bit of cardio.) Comfort with downward facing dog and transitions from downward facing dog is recommended.
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This is the third video in Nicole's pilates-inspired home workout series. This is a ten-minute all-levels routine focusing on strengthening and toning the hips, glutes ... read more
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A 15-minute fun, easy-to-follow, all-levels upper body workout featuring special guest Rudolph the cat.
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Here's a pilates-inspired workout that you can do in your home using just the wall.
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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. ... read more
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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 ... read more
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Sun salutations, known as surya namaskar in Sanskrit, are a warm-up sequence of breath-guided movements that increase your circulation, release compression in your ... read more
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This practice is inspired by our watery nature, our ability to move fluidly, to show our strength in adaptive intelligence, to carve new paths when ... read more
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When we feel happy and at ease, meditation flows more smoothly. On days where we feel restless, sad, angry, frustrated, apathetic, or any difficult emotion, ... read more
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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 ... read more
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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 (... read more
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Our meditation practice is a simple ritual. It is the intention-in-action to do less and experience more. But within the practice ... read more
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In this meditation, we will practice techniques to work with the thinking mind, in a friendly way. "Think" is a funny word. It rhymes with "... read more
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This class is about expansion! Open wide through your limbs, release tension in your chest and heart space, create room to breathe and shine. This ... read more
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Sleepiness can be one of the most difficult obstacles to encounter in meditation, but there are ways to work with it beneficially. In this meditation, ... read more
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This class is a progression of mindful movement, core strengthening exercises, hip stabilizers, and balances.
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Through fluid movement and deep hip openers, we create a warm and steady connection to our bodies. This class works towards Half Moon pose and ... read more
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The field of sound is ever-changing, unpredictable, and diverse, rather like our conscious experience at large. In learning to meditate on sound, we practice equanimity (... read more
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In this practice we bring together three mindfulness techniques with which we have worked so far, to lengthen the transformative space of meditation. Karen will ... read more
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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 ... read more
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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 ... read more
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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 ... read more
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A few practices to help you regulate your nervous system and sleep better.