Virtual Studio

Mini-Tutorial: Ardha Chandrasana (Half Moon Pose)

Empower your ardha chandrasana (balancing half moon) with energy and stability. Watch and learn how to protect your sacroiliac (SI) joints so you can move into the pose safely and strongly.

Rocket Yoga Level 2 Practice

This 40-minute class will introduce a sequence that has its roots in ashtanga yoga: “Rocket 2.” If you’re looking for a super-charged daily practice that will help you get long, strong, and flexible in all directions, you’ve found it!

Thai Yoga Massage for Couples and Friends

Learn how you and a partner can ease each other’s tensions, cleanse and attune your pranamaya kosha (energy body), and practice metta, or loving kindness, with each other.

Pose Breakdown: Lolasana (Pendant Pose)

Build your strength and refine your alignment so that you, too, can levitate (almost!) in challenging lololasana (pendant pose).

Fun for building your core as well as arm strength!

Arm Balance Mini-Tutorial: Eka Pada Koundinyasana II

Work step by step with Tanya to build up to this dynamic split-over-the-shoulder arm balance, and the next thing you know, you’ll be soaring!

Great as a pose to work up to. Watch your practice grow!

AcroYoga for You and Your Child

Looking for a fresh activity to do with your kid? Try some AcroYoga! Enjoy this lighthearted 13-minute practice that features airplane pose, folded leaf, fish, side bow, and two scoops.

Open The Hips and Explore Backbends

This dynamic practice will focus on preparing the body for the apex pose, eka pada rajakapotasana. This sequence serves to isolate these parts of the body and eventually put them together for the full expression of the posture.

Thai Yoga Bodywork for Kids

Learn a calming yet playful Thai yoga bodywork sequence that you can practice with your kid. This is a wonderful way to not only connect with your child, but to help them rest and reset (because kids need to relax too!).

Peak Pose: Pincha Mayurasana Practice

Open and strengthen the body through a series of dynamic postures, all leading towards a peak pose called pincha mayurasana (forearm balance). Pincha mayurasana is an advanced inversion and a slight backbend in which we balance the weight of the body over a foundation in the forearms.

Keep the Sacrum and Lower Back Safe in Trikonasana

Here’s a way to teach trikonasana that doesn’t cause or aggravate low back injuries. This helpful guidance will allow your students with low back problems to approach this posture with confidence rather than dread and to experience the full energy and power of the pose.

Prana Sanchalan Kriyas For The Joints

Tanya leads a prana sanchalan kriya practice focused on easing and removing any stiffness at the joints. Free the joints, encourage the flow of prana, and release any mental distractions with this short pre-meditation sequence.

Thai Yoga Bodywork for Couples

This is a practice that you can do with your partner or anyone who you’d like to share bodywork techniques with. Learn to massage the body from head to toe, and how to take care of yourself in the process. You’ll get as much as you give.

Peak Pose: Eka Pada Koundinyasana Practice

Eka pada koundinyasana, or fallen angel pose, is a fun arm balance with a twist. This yoga sequence will lead you into the posture. 

Home Practice: Spine Full of Prana

This dynamic home practice will nourish the spine with prana and light and provide the perfect preparation for meditation. Using ujjayi breathing to create heat, move through warm-ups and standing postures, inviting stillness within the poses so that you can contain the prana you’re building.

How to (Safely) Build Headstand in the Middle of the Room

Having trouble getting your headstand away from the wall? Let Tanya teach you how to find the strength, stability, and foundation to help you lift off of the ground, even in the center of the room.

Moon Salutation Practice

This is a fun practice that resembles the changing stages of the moon, using your whole yoga mat. These poses can be done any time of the month or day and will help you open the hips and move energy that might be stuck there.

Sun Salute “L” (the Lunge Salute): A Tutorial

This short tutorial will teach you the “L” salute (a simple yet energizing flow that comes from ParaYoga). Once you’ve got it down, Tanya will guide you through a variation that is a touch more balance challenging. Enjoy!

Vayu Salute: A Tutorial

Learn a fresh flow to add to your routine. This seven-minute tutorial will introduce a creative and fun flow that begins from the back of the mat and includes a squat. Have fun, yogi!

5 Practice Steps to Vasishthasana (Full Side Plank)

In this short tutorial, Tanya shows you how to build up to vasishthasana (full side plank) in 5 simple steps. Work with these variations for a few weeks to gain stamina and strength, and you’ll soon be practicing a full side plank with confidence!

Pancha Tattva Mudra: A Practice to Balance the Elements

Tanya leads a 10-minute mudra-focused sequence that explores the elements—earth, water, fire, air, and ether—through each finger.

5 Steps to Pincha Mayurasana

Cultivate strength, openness, and stability with these five preparatory steps for a safe and sustainable pincha mayurasana (forearm stand).

Float into Bakasana (Crane Pose)

Check out this short tutorial on how to “float” into bakasana (crane pose) from downward dog. Tanya teaches how to use the breath and find proper alignment for achieving the perfect “float.”

How to Give a Great Savasana Adjustment

Tanya demonstrates various hands-on assists to give in savasana. Learn how to encourage further relaxation in your students with these simple adjustments for the lower back, shoulders, and neck.

Arm Balance Mini-Tutorial: Eka Pada Koundinyasana I

Twist and soar with Tanya as you learn and refine this dynamic revolved arm balance, Eka Pada Koundinyasana I. In this short tutorial, she breaks down the pose for you step-by-step, offering plenty of modifications along the way.

Pose Breakdown: Tolasana (Scale Pose)

Give your lotus some lift with tolasana (scale pose), an engaging (and delightfully challenging) arm balance that will tone your shoulders and core, stretch your hips and legs, sharpen your concentration, and improve your body awareness. 

Learn to Float to Seated Position

Often the crux of the “floating practices,” this tutorial helps you earn step-by-step the strength, flexibility and flow you need to practice this challenging transition. Find the fluid nature of your strength as you learn to float from downward dog to staff pose.

Float to Standing Position in Six Simple Steps

Do you admire that effortless float that gets your teacher’s feet from the back to the front of the mat? Watch this video and learn to break down your fly by engaging the bandhas (internal locks) so that you can float with ease and tap into the lightness inside of you.

Keep the Sacrum and Lower Back Safe in Parsvakonasana

Parshvakonasana is a challenging pose to teach and practice, because it is asymmetrical. If the pelvis and low back are out of alignment, they can torque, often resulting in inflammation or injury.