Sarah Beston - Heart-Focused Flow (20 mins) - Level 2

We move through a spacious heart-focused flow, playing with balancing postures and backbending postures. You will feel open and ready for your day.

Maria Villella - Phase 5- Early Conception (25 mins) - Level 1/2

Connect in with love and peace. Maria guides us through a sweet practice designed for early conception. We begin with gentle movement and Sun Salutations before moving into a yummy series of seated postures to open the backs of the legs and the hips. You will feel warm and blissful.

Dana Slamp - Release Your Hips for Rest (20 mins) - Level 1

Dana guides us in a restorative practice at the wall (or in bed if you have a headboard or wall that can support you). We explore various postures to promote rest and relaxation and an opening in the hips and hamstrings.

Dana Slamp - Forgiveness Chant (5 mins) - Level 1

Dana guides us through a chant, which is inspired by the Hawaiian Ho'oponopono tradition of reconciliation and forgiveness- I love you, I'm sorry, please forgive me, I thank you.

Sarah Beston - Flow to Focus (20 mins) - Level 2

Ground in the present moment. We move through a series of balancing postures to play with focus while building strength and generating heat in the body. You will feel grounded and aware.

Maria Villella - Phase 4- Luteal (30 mins) - Level 2

With encouragement to listen inward, Maria guides us in a practice designed for the luteal phase—the fourth phase of our menstrual cycle. We generate a bit of heat with sun salutations before moving into a long inversion. You will feel energized and relaxed.

Dana Slamp - Meditation for Bedtime (20 mins) - Level All Levels

Dana guides us in a restful yoga nidra meditation designed to help you fully relax before snoozing. You will feel peaceful and ready for bed.

Sarah Beston - Hips, Core, and Glutes (20 mins) - Level 2

Sarah guides us in an energizing and short, yet well-rounded flow that targets the core, hips, and glutes. You will feel happy that you took twenty minutes for you.

Maria Villella - Phase 3- Ovulation (30 mins) - Level 1/2

Maria guides us in an active practice designed to support the ovulation phase of our cycle. We move deep into the hips, pelvis, legs, and third eye.

Dana Slamp - Body Scan for Sleep (10 mins) - Level All Levels

Get comfy. We encourage you to do this body scan in bed as a contemplative practice for a good night's rest. You will feel totally relaxed and at ease.

Sarah Beston - Watery Flow (20 mins) - Level 2

Sarah guides us in a fluid and watery flow practice to energize, strengthen, and detoxify the body. You will feel clear and awake.

Maria Villella - Phase 2- Follicular (30 mins) - Level 2

Maria guides us in a practice designed for phase two of our menstrual cycle—follicular. This practice is meant to help generate blood flow to the uterus.

Dana Slamp - Meditation for Managing Pain (10 mins) - Level All Levels

You are not your pain. Dana guides us in a short meditation to help manage our pain and our relationship with pain. You will feel open, spacious, and free.

Dana Slamp - Bedtime Sleep Routine (25 mins) - Level All Levels

Dana offers a bedtime routine to help you get a good night's rest. We encourage you to do this practice in your bed and to have a couple of pillows nearby.

Sarah Beston - Welcome to Season 2 (1 mins) - Level N/A

Sarah welcomes us to Season 2 of 20-Minute Yoga Flows where she will share well-rounded Vinyasa practices that are designed to help you feel grounded, fluid, strong, open, and balanced while inviting a new sense of ease and freedom into the body and the mind.

Sarah Beston - Rhythmic Hip Flow (20 mins) - Level 2

Sarah guides us in a fluid and strong practice to both strengthen and open the hips. You will feel strong and ready to take on your day.

Maria Villella - Welcome to Season 2 (1 mins) - Level N/A

Conception is a miracle and it's not always easy. In Season 2 you will find 30-minute practices to support you during the four phases of your menstrual cycle, a practice for early conception, and a talk and meditation on healthy lifestyle choices.

Maria Villella - Phase 1- Menstruation (30 mins) - Level 1

Maria guides us in a soothing practice for phase 1 of your menstrual cycle—menstruation. We focus on postures that promote a downward flow of energy to help clear any stagnation in the uterus. You will feel supported and relaxed.

Maria Villella - Womb Meditation (10 mins) - Level All Levels

Maria guides us in a sweet meditation to connect inward with a feeling of love and warmth in the womb and the heart. You will feel relaxed and calm.

Maria Villella - Preparing the Palace (10 mins) - Level N/A

The womb is the first home of the biggest love of your life. Maria shares a talk rooted in Chinese medicine on preparing the body—both mom's and dad's—for conception.


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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