Wade Gotwals - Welcome to Season 1 (1 mins) - Level N/A

Wade welcomes us to Season 1 of Joyful Flow. Together we move through creative and dynamic sequences infused with a little humor and lightness to uplift and inspire you. Each week we have a different focus to explore, whether a theme, a muscle group, or an overall feeling. All you need is a sense of curiosity and the willingness to be open to the joy of self-exploration. Let’s dive in!

Wade Gotwals - Freedom Flow (60 mins) - Level 2

Create freedom in the whole body with this lively practice. Begin with a glute massage, move into simple stretches and playful balancing poses, work into Crow, roll through Sun Salutes, and find lightness and joy in Half Moon and heart openers. You will feel open and peaceful.

Alana Mitnick - Welcome to Season 2 (1 mins) - Level N/A

Alana welcomes us to Season 2 of Slow Flow and Meditation. These practices are designed to help you feel more grounded, centered, and free. Together we continue to move, breathe, and get quiet, honing our skills of attention and ease while strengthening our muscle of awareness. We experiment with Loving Kindness meditations to deepen and transform our relationship with self and those around us. All episodes were originally broadcast live from Alana's home studio in Ojai, California.

Alana Mitnick - Easing into Stillness (60 mins) - Level 1/2

Flow toward stillness in this mindful practice. Work through sticky spots in slow stretches, ride the wave of the breath through Warrior 2 flows, find stability and ease in Pyramid, and quiet the mind in final meditation. You will feel settled and open.

Robert Sidoti - Full-Body Dynamic Flow (60 mins) - Level 2

Move, stretch, and feel good in your body. We start seated, breathing and setting an intention for our practice, then move dynamically through floor stretches, create heat in standing poses, challenge the core and balance, and play in arm balances. You will feel grounded and alive.

Sarah Beston - Divine Consciousness Flow (60 mins) - Level 2

Tap into the universal consciousness, working into the Crown Chakra in this fluid and devotional practice. We begin in seated meditation, then explore the crown of the head in Rabbit Pose, Tree Pose, and Headstand, while maintaining a strong foundation in our feet, legs, core, and hips. You will feel grounded and connected.

Alana Mitnick - Strong Back, Receptive Heart (30 mins) - Level 2

Let Alana guide you to a stronger, more supportive back and an open, receptive heart in this inspiring flow practice. We will warm up in Sun Salutation C, strengthen the back and shoulders in Dolphin, find space across the chest and begin our back bending in Sphinx and Salabhasana, and lengthen and deepen into the backbends in Ustrasana. We close out our practice with a centering seated meditation where Alana describes the fundamentals of the seat, touches on the Sushumna Nadi, or central energy channel of the body, and focuses us in on the quality of the breath. You will feel expansive and fortified.

Melina Meza - Welcome to Summer Ayurveda (1 mins) - Level N/A

Melina welcomes us to the 5-day Summer Ayurveda Yoga Challenge, filmed live in Ojai, CA. Together we move through five 1-hour dynamic and playful sequences designed to bring you relief from the summer heat, and cool and nourish your whole system. We weave together asana, loving-kindness meditations, and Ayurvedic self-care routines and rituals to promote a calm, clear, and balanced energy. Tap into the cool, fluid wellspring within, and you will feel refreshed and rejuvenated.

Alana Mitnick - Good Old Fashioned Flow (35 mins) - Level 2

Join Alana for this well-rounded flow practice. We get the body moving with Sun Salutations, create heat with long holds in Pyramid and Warrior 3, challenge your balance with Tree Pose, and close out with gentle back bending. You will feel strong and energized.

Emily Perry - Centered in the Heart with Emily (60 mins) - Level 2

Our practice has its root in its connection to others. Join Kira’s guest, Emily, for this sweet practice as we stay centered in the heart helping us find inner steadiness in discomfort. We begin with a blissful mantra with Emily accompanying on the harmonium. Then we move through heating sun salutes and standing poses, challenge our steadiness in balance poses, and melt into nourishing supine twists. We close with a mantra on freedom and peace for all.

Alana Mitnick - Space to Expand (60 mins) - Level 1/2

Create space to find more freedom around the heart. We start seated, working with a strap to open the shoulders and expand the rib cage, and settling the mind. We then move into gentle stretches finding space in the neck, shoulders, hips, and chest, and close with a Loving Kindness meditation.

Nuria Reed - Maha Mudra Flow (40 mins) - Level 2

Enjoy this lovely, circular flow around the mat, exploring variations of Gomukhasana (Cow Face Pose) and Maha Mudra, which invite us to curate the stillness and concentration required for meditation. You will feel quiet and present.

Robert Sidoti - Focused and Inspired (60 mins) - Level 2

Be so focused on the task at hand there’s no time for negative thoughts. Invest in yourself in this inspiring and energizing flow, as we move through accessible core work, twisting, balancing, and standing poses to open and strengthen the whole body. You will feel fortified and positive.

Sarah Beston - Intuitive Flow (60 mins) - Level 2

We go inward to move outward. Explore the 3rd eye chakra and intuition with this creative flow focusing on the legs and hips, balancing, and pranayama. You will feel connected to your inner world.

Melina Meza - Day 5- Elemental Dance (60 mins) - Level 1/2

Enjoy the Elemental Dance yoga sequence, allowing Earth, Water, Fire, Air, and Space to shine on the yoga mat. In the final day of your challenge we focus on smooth transitions between poses to help manage your Prana and surrender to the flow that comes from deep listening in your practice. We close with the Full Metta Loving-Kindness Meditation. Your Self Care Homework Challenge for Day 5- Ayurvedic practices get better with time, so continue for at least a week all of the homework assigned thus far. Consider this week a reset to realign your health and wellness goals. Some additional suggestions- Avoid spicy or inflammatory foods like chilies, processed foods, and red meat Decrease or eliminate your caffeine consumption to relax the nervous system Remove sugar and alcohol to promote mental clarity and stabilize your moods Watch for my blog post on Yoga Anytime for healthy food alternatives, as well as a recipe for refreshing Arugula and Watermelon Salad.

Melina Meza - Day 4- Surrender to Awaken (60 mins) - Level 1

Immerse yourself in this soothing restorative practice to regain balance. For Day 4 we slow down, taking time to complement the heat and dryness of summer through relaxed and cooling movements. Weaving together mind and breath to mobilize Prana (life energy) into the deeper more hidden “Yin” regions of the body will keep you cool and calm. Our Guided Loving-Kindness Meditation is directed toward All Living Beings. Your Self Care Homework Challenge for Day 4- Layer in an evening foot bath and five minutes of legs up the wall to help you grow your evening self-care routine, and prepare you for a great night sleep.

Melina Meza - Day 3- Into the Wild (Custom mins) - Level 1/2

This practice is inspired by traditional Hatha Yoga postures and moves the asanas into new territory. In Day 3 of your challenge, we explore familiar postures and give them a new twist to discover new sensations, muscles, strength, and curiosity that keeps you inspired for the long yoga journey ahead. We’ll play with supine, prone, standing, and balance shapes in exciting new ways to satisfy the adventurer in you. We direct today’s Guided Loving-Kindness Meditation directed toward Community. Your Self Care Homework Challenge for Day 3- Prepare your meals in the morning while it's cool in the house. Eat all your meals outside. Buy local food. Adventure outside before sunset.

Melina Meza - Day 2- Slow and Curious (60 mins) - Level 1/2

Awaken your intuition and inner joy as we practice replacing the question "Am I doing this right?” with "Does this feel good?" In Day 2, we begin supine to connect with our essential core muscles, then explore moving in dynamic ways in standing postures to better align with breath and a playful attitude. Your Self Care Homework Challenge for Day 2- The homework for this challenge is cumulative, and today is focused on growing your morning self-care routine. Body- Use a drop of Nasya oil in your nostrils to moisten dry tissues. Mind- Massage aromatherapy-infused oil in the morning for deeper hydration and to calm the nervous system. Spirit- Steep a cup of tea herbal tea in the afternoon (ex. hibiscus, rose, mint, fennel) to stay cool and hydrated.

Melina Meza - Day 1- Stay Cool, Be Cool (60 mins) - Level 1/2

Welcome to your Summer Ayurveda Yoga Challenge! In Day 1, we move through gentle flow sequences that welcome the cool support of the earth, energize the water body, and calm the inner Pitta. Our practice weaves deep stretches for the front body, lunar sun salutes, and seated postures targeting joint mobilization before we chill in savasana. We close with a Guided Loving-Kindness Meditation directed toward the Self. Your Self Care Homework Challenge for Day 1- Initiate your self care routine by starting the day with these simple steps- Body- Drink water with lime to ensure you are hydrated. Mind- Drop into a five minute Loving-Kindness practice to grow compassion towards yourself and others. Spirit- Take a 20-30 minute siesta, so you are more rested, patient, and cool mid-afternoon on a long hot day!

Alana Mitnick - Healing the Hips (35 mins) - Level 2

Savor finding spaciousness within the hips and pelvis, becoming aware of and releasing any tension as Alana leads us through today's strengthening and nourishing practice, including a Warrior flow sequence, Goddess Stance, and Malasana.  You will feel open and at ease.


Yoga for Detox

Poses to help you cleanse

From reading the celebrity rags, you may think that detox is something you do by either checking into a cushy rehabilitation facility or consuming nothing but liquids for 21 days. It seems either overly arduous or something only the rich and idle have time to do. But your body is designed to engage in detoxification every day.

Savory and Sweet Summer Fruit Guide + 3 Delicious Recipes

Some might say that the best part of summer is the longer days, or the warm temperatures, or the trips to the beach. But I respectfully disagree. My favorite part of summer is the ripe, flavorful fruits that will be in season from now until the fall.

Detox 101

Looking to detox? Find out which detox diet is right for you.

Benefits of Eating What’s in Season

Why seasonal food is better for you and the planet

Eat local. Eat what’s in season. Eat organic. Confused by multiple messages about what to eat and where to buy it?  We’ve looked into eating seasonal food and have it all figured out. Here’s why you should (really) do it.

Easy on the Wallet

4 Tips for July 4th Picnics, BBQs and Pool Parties

Have a happy, healthy Independence Day!

As I discussed in the article 7 Ways to Fast Track Your Weight Loss This Summer, eating healthy and staying on track with your nutrition plan during the summer months is not as easy as one might think. The increased socializing that often takes place during this time of year makes for quite a calorie challenge.

Restoring Your Soil

Tips to make your garden greener

“Mary, Mary quite contrary … How does your garden grow?" Even if the answer is “not well,” a black thumb might not be to blame. Instead, the culprit could be poor soil quality.

Getting Kids to Eat Right

A healthy French Toast recipe for your family

Meditation and Visualization

How to focus your mind to benefit your body, plus 4 types of meditation

Meditation and visualization are empowering tools to enhance consciousness and self-awareness and to focus the mind. Visualization is a healthy way of bringing positive energy into your mind, body and spirit, expanding your capacity for creativity.

Clean Eats Recipe: Maw Maw's Gumbo

Today, we are witnessing the greatest revolution in nutritional science. It’s the idea that food is not just calories, food is information. The food we eat is literally telling our bodies which gene switches to turn on or off. As a cardiologist, I take this insight seriously. I often see patients at my home, so after their consultation I always take them to my kitchen. I show them inside my fridge and teach them the important role food plays in their health.

Color Your Easter Eggs with Beets & Berries

Natural dyes made from foods you love

Martha Stewart, ever the model of elegant efficiency, is ahead of the rest of us when it comes to Easter eggs; all she has to do is head out to her Palais de Poulet and collect the perfectly pastel blue-green eggs her fancy Araucana chickens lay.


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