Foundations Classes

New to Yoga or Yoga Medicine®? Let us introduce ourselves! Watch the video below before you get started

Watch Intro Beginners Intro

Check out these Yoga Medicine Foundations classes taught by our Registered Therapeutic Specialists to build a strong therapeutic framework for your practice. A great place to start if you’re new to yoga or new to Yoga Medicine and looking to get the most out of your practice. You can stay here as long as you like or when you feel ready for more head over to our full database to search for classes to suit your needs.

Even Steady Breathing (Audio Only)

A simple breathwork practice to slow down the breath, shift feelings of stress or …

Pranayama

10 min

Dana Diament

Morning Meditation to Cultivate Your Day (Audio Only)

Every moment we are becoming the person we believe ourselves to be, and our neuro …

Meditation

10 min

Tiffany Cruikshank

Calm & Centered Pranayama Meditation

A quick refresher when you need some calm, focus for your day. This practice uses …

Pranayama

10 min

Tiffany Cruikshank

Powerful & Supportive Hips for Life Lecture

What changes if we view our practice through a long-term lens? When it comes to ou…

Lecture

15 min

Rachel Land

Restorative Recovery Pranayama & Meditation

A practice to support physical or mental recovery from athletic/physical training …

Pranayama

15 min

Tiffany Cruikshank

Glute Release in 25

This class targets glute minimus, glute max, and glute medius for release using MF…

Myofascial Release

30 min

Nicole Calhoun

Shift into Positivity (Audio Only)

This meditation is designed to help you with clearing out negativity. If you’re ex…

Meditation

10 min

Dana Diament

Beginner Series: Explore Sun Salutation C

The third and final lecture in a series unpacking your options for the foundationa…

Lecture

30 min

Rachel Land

Calm & Clear Acupressure Meditation

Use this combo of acupressure tapping and meditation anytime you want to help calm…

Meditation

10 min

Tiffany Cruikshank

No Time Like the Present (Audio Only)

Doubting our abilities is a natural part of our human existence and the source of …

Meditation

15 min

Dana Diament

A Quick Strength Block

Think of this as an espresso shot of strength. Biceps, triceps, back, core, hamstr…

Yoga Conditioning

10 min

Kirsten Beverley-Waters

Acupressure for Stress & Tension

My favorite acupuncture treatment to give, this acupressure variation allows you t…

Myofascial Release

20 min

Tiffany Cruikshank

Hip & Pelvic Floor Refresh

This all standing flow is perfect for a midday stretch break, pelvic floor relaxat…

Hatha Vinyasa

20 min

Melissa Oleson

Beginner Series: Explore Sun Salutation B

The second in a series of lectures unpacking your options for the foundational Sun…

Lecture

30 min

Rachel Land

Acupressure for Clarity & Focus

Use this quick acupressure practice anytime you want to boost brain power. I’ve in…

Myofascial Release

15 min

Tiffany Cruikshank

Tools for Regulation

This tutorial is for anyone interested in portable, easily accessible tools to sup…

Foundations

15 min

Aisha Fakhro

Older Beginners Series 3

The third and final class in a progressive practice series carefully crafted for o…

Foundations

60 min

Rachel Land

Rewire Your Brain to Happiness Meditation (Audio Only)

Use this meditation to strengthen neural pathways for happiness & to help shift ch…

Meditation

15 min

Tiffany Cruikshank

Sweet Vibration: Brahmari Pranayama

Give a busy or scattered mind a single point of focus with the Humming bee, Honeyb…

Pranayama

10 min

Rachel Land

Restorative Rejuvenation

A calming & nourishing class to wind down from your day, or when you need a little…

Restorative

30 min

Tiffany Cruikshank

Walking Meditation (Audio Only)

Use this version of a walking meditation for a change of pace or to take advantage…

Meditation

15 min

Tiffany Cruikshank

Pelvic Floor Release & Relaxation

Connect with your pelvic floor by using your breath to help relax & lengthen. The …

Restorative

20 min

Melissa Oleson

Tutorial: Step Forward from Down Dog

Ever wondered why stepping one foot forward from downward facing dog to a lunge lo…

Foundations

20 min

Rachel Land

Persistent Pain Series: Simple Standing Practice

A slow and simple practice for times when you are working with ongoing discomfort,…

Foundations

30 min

Rachel Land

Beginner Series: Explore Sun Salutation A

The first in a series of lectures unpacking your options for the foundational flow…

Lecture

45 min

Rachel Land

Older Beginners Series 2

The second in a series of progressive practices carefully crafted for older beginn…

Foundations

60 min

Rachel Land

Pelvic Health & Supporting Your Pelvic Floor Lecture

Ever wonder exactly how to strengthen your pelvic floor and if you are engaging th…

Lecture

20 min

Melissa Oleson

Fast Track to Zen

A little bit of everything for your back, neck & brain. Use this class anytime you…

Restorative

30 min

Tiffany Cruikshank

Relaxation Elixir

Slow down, unwind, and de-stress with this restorative practice. Enjoy the use of …

Restorative

30 min

Dana Diament

Tutorial: Warrior 1 (Virabhadrasana A)

This foundations tutorial explores Warrior 1 (also called Virabhadrasana A), a fou…

Foundations

10 min

Rachel Land

Desk Break

Take a break during your work day to refresh your body and refocus your mind, with…

Foundations

20 min

Rachel Land

Persistent Pain Series: Simple Seated Practice

Working with persistent pain, or feeling like your gas tank is completely empty? T…

Foundations

30 min

Rachel Land

Older Beginners Series 1

The first in a series of progressive practices carefully crafted to build confiden…

Foundations

60 min

Rachel Land

Reframing Pain

Changing the label of pain. Lean into physical sensations through a gentle asana p…

Hatha Vinyasa

30 min

Marnie Hartman

How Do You Feel? Learning to Listen & Soothe through Vagal Nerve Toning

How do you feel? When it comes to pain especially when it persists, stress respons…

Restorative

60 min

Marnie Hartman

Soften Pain Responses

This meditative practice uses the technique of the body scan to help guide you thr…

Restorative

30 min

Marnie Hartman

Loving Kindness: Meditation for a Tender Body

Use this meditation to bring loving kindness to your tender body and the emotions …

Meditation

15 min

Marnie Hartman

One Pointed Focus (Audio Only)

Meditation is the perfect place to practice our ability to sustain our concentrati…

Meditation

10 min

Dana Diament

Acupressure for Immunity

Use this class anytime you need an immune booster. Great for when you feel like yo…

Myofascial Release

15 min

Tiffany Cruikshank

Tune Your Peripheral Nervous System Part 3: Lower-Extremities

Sliding and gliding or dancing the peripheral nerves specific to the lower limb fo…

Hatha Vinyasa

45 min

Marnie Hartman

Tune Your Peripheral Nervous System Part 2: Upper-Extremities

Take 24 minutes to slide/glide or dance the peripheral nerves specific to the uppe…

Hatha Vinyasa

20 min

Marnie Hartman

Tune Your Peripheral Nervous System Part 1: Overview & Spinal Meninges

A simple discussion and overview of the peripheral nervous system how it may play …

Hatha Vinyasa

20 min

Marnie Hartman

Daily Practice for Osteoporosis Series 4

The last in a series of thoughtfully curated, progressive practices that you can t…

Foundations

20 min

Rachel Land

Beginner: Full-Body Strength

Yoga practice isn’t always about stretching and relaxing - it can also help us bui…

Foundations

45 min

Rachel Land

Resilience Meditation

Let the breath passively move inward and watch only your exhalation. In this guide…

Meditation

15 min

Kirsten Beverley-Waters

Deep Relaxation & Healing Yoga Nidra (Audio Only)

Use this yoga nidra class anytime you want to relax deeply or need some healing vi…

Restorative

20 min

Tiffany Cruikshank

Boost Your Potential (Audio Only)

Visualization is a powerful technique to mentally train yourself and build confide…

Meditation

10 min

Dana Diament

Relax & Recharge Acupressure & MFR

Use this acupressure & myofascial release class anytime you need both calming & en…

Myofascial Release

15 min

Tiffany Cruikshank

An Introduction to the Resistance Band in Practice

Do you have a resistance band collective dust in the corner and want to learn how …

Yoga Conditioning

20 min

Kirsten Beverley-Waters

The Flexible Paths toward Reaching Your Goals Lecture

This month’s monthly dose explores our relationship with goals. Goal autopilot bec…

Lecture

30 min

Kirsten Beverley-Waters

Cultivate Gratitude Meditation (Audio Only)

Research shows that gratitude is consistent with increased happiness, better healt…

Meditation

10 min

Dana Diament

Mobilize the Lungs: Viloma Pranayama

Often we focus our mobilizing efforts on our muscles and joints; in this quick cla…

Pranayama

20 min

Rachel Land

Beginner: Break up Your Day

No yoga mat, props, or special clothing required. Just stop where you are and take…

Foundations

15 min

Rachel Land

Daily Practice for Osteoporosis Series 3

The third in a series of thoughtfully curated, progressive practices that you can …

Foundations

20 min

Rachel Land

Beginner Series 4: Integrate

The final in a series of four classes for beginners. This class brings together ma…

Foundations

45 min

Rachel Land

Joy in the Now Meditation (Audio Only)

Appreciating each moment requires you to welcome and embrace all moments, the ones…

Meditation

10 min

Dana Diament

Inner Strength Meditation (Audio Only)

Use this meditation to tap into your inner strength. This practice can be especial…

Meditation

15 min

Dana Diament

Burnout Series: Refresh

Burnout and stress affect every body differently. This 30-minute slow flow practic…

Hatha Vinyasa

30 min

Valerie Knopik

Burnout Series: Relax

Burnout and stress affect every body differently. This 20-minute yin practice is p…

Yin Yoga

20 min

Valerie Knopik

Daily Practice for Osteoporosis Series 2

The second in a series of thoughtfully curated, progressive practices that you can…

Foundations

20 min

Rachel Land

Support Ovulation

This practice is designed to support ovulation for those trying to conceive. Ovula…

Hatha Vinyasa

30 min

Tiffany Cruikshank

Beginner Series 3: Build Heat

The third in a series of four classes for beginners. This class gives you the chan…

Foundations

45 min

Rachel Land

Relax into Being Meditation (Audio Only)

One obstacle to establishing a consistent meditation practice is the notion that t…

Meditation

15 min

Dana Diament

Low-Back Series 3

This third phase of the series is for those looking for some support or relief for…

Hatha Vinyasa

60 min

Tiffany Cruikshank

Burnout Series: Respire

Burnout and stress affect every body differently. This 15-minute pranayama practic…

Pranayama

15 min

Valerie Knopik

Burnout Series: Reflect

Burnout and stress affect every body differently. This 15-minute meditation practi…

Meditation

15 min

Valerie Knopik

Burnout Series: Introduction

Burnout and stress affect every body differently. This video provides a brief intr…

Lecture

10 min

Valerie Knopik

Daily Practice for Osteoporosis Series 1

The first in a series of thoughtfully curated, progressive practices that you can …

Foundations

20 min

Rachel Land

Beginner Series 2: Open Up

The second in a series of four classes for beginners. This class builds on the str…

Foundations

45 min

Rachel Land

Permission to Rest

This class will begin with gentle myofascial release leading you in to a more rece…

Restorative

45 min

Allie Geer

Elixir for Your Shoulders

This is a myofascial release sequence to improve range of motion and fluidity in t…

Myofascial Release

45 min

Allie Geer

Healthy & Happy Hips

This class is a myofascial release sequence to restore mobility and fluidity in th…

Myofascial Release

45 min

Allie Geer

Beginner Series 1: Find Centre

The first in a series of four classes for beginners. This series guides you throug…

Foundations

60 min

Rachel Land

Prenatal & Myofascial Release Flow

This practice will work to enhance mobility, blood flow and circulation in the bod…

Hatha Vinyasa

45 min

Allie Geer

MFR to Rejuvenate Tired Muscles

Give some love and a boost of circulation to the muscles that are most-commonly us…

Myofascial Release

45 min

Alison Heilig

Prenatal: Gentle Flow

Find a sense of ease in pregnancy and connect to your tenderness through this slow…

Hatha Vinyasa

30 min

Dana Diament

Tutorial: Myofascial Release Sheering

This tutorial quickly explains how the term sheering is used in myofascial release…

Myofascial Release

10 min

Tiffany Cruikshank

Prenatal: Breath Awareness for Pregnancy

Breathing techniques are incredibly helpful during pregnancy and labor. This class…

Pranayama

10 min

Dana Diament

Self-Worth Meditation (Audio Only)

When we’re feeling out of balance, we can often question our self-worth and look t…

Meditation

15 min

Dana Diament

Lean Back & Be Supported

With the pace of modern life moving faster than ever, it’s easy to get caught up i…

Yin Yoga

30 min

Alison Heilig

Tutorial: Practicing with Osteoporosis

A diagnosis of osteoporosis (or osteopenia) could leave you uncertain as to which …

Foundations

45 min

Rachel Land

Beginner: Evening Wind Down

A sound night’s sleep is crucial to feeling physically and mentally your best. Thi…

Foundations

30 min

Rachel Land

Long Run Recovery

Unwind after getting those miles in for your weekly long run with this passive, ge…

Yin Yoga

45 min

Alison Heilig

Low-Back Series 2b

This series is for those looking for some support or relief for the low back. Now …

Hatha Vinyasa

60 min

Tiffany Cruikshank

Lower-Body Boost for Hard-Working Tissues

New research shows that many of the soft tissue injuries we tend to think of as be…

Myofascial Release

30 min

Alison Heilig

Wholeness

A gentle hatha vinyasa class based on work with students who have suffered traumat…

Hatha Vinyasa

45 min

Megan Kearney

Beginner: Energizing Morning Practice

Don't waste a moment. This quick practice will get you up, moving, motivated for t…

Foundations

15 min

Rachel Land

Low-Back Series 2a

This series is for those looking for some support or relief for the low back. Now …

Hatha Vinyasa

60 min

Tiffany Cruikshank

Resilience: Presence in Stillness

A yin class focused on the hips and finding our power in the stillness. This class…

Yin Yoga

30 min

Megan Kearney

Resilience: Acceptance

A guided meditation practice weaving you through various states of consciousness k…

Meditation

20 min

Megan Kearney

Resilience: MFR

A myofascial release class about coming home to oneself by working the superficial…

Myofascial Release

30 min

Megan Kearney

Beginner: Short & Simple Practice

Think you need an hour or more to experience the benefits of yoga practice? Think …

Foundations

20 min

Rachel Land

Monthly Dose with Megan

Meet Megan Kearney, our June YMO guest contributor, as she speaks on her online yo…

Lecture

10 min

Megan Kearney

Low-Back Series 1b

This series is for those looking for some support and relief for low back issues. …

Hatha Vinyasa

75 min

Tiffany Cruikshank

MFR & Nidra

The erector muscles can overwork for us particularly if we are always on the go. W…

Myofascial Release

30 min

Kylie Rook

Beginner: Slow Ground Flow

Newer to yoga or just wanting a simple slow flow that feels grounding? In this sho…

20 min

Valerie Knopik

Low-Back Series 1a

This series is for those looking for some support or relief for the low back. This…

Hatha Vinyasa

45 min

Tiffany Cruikshank

Beginner: Support & Stability

One of the core benefits of yoga practice is that it helps us focus our busy minds…

Foundations

45 min

Rachel Land

Beginner: Clarity & Calm

One of the core benefits of yoga practice is that it helps us focus our busy minds…

Foundations

45 min

Rachel Land

Meditation for Focus

Our eyes are a powerful sense organ that work hard throughout the day, often times…

Meditation

10 min

Diane Malaspina

Forgive & Let Go Meditation

Forgiveness is something we could all practice more off. In this meditation, begin…

Meditation

15 min

Dana Diament

Emotional Resilience Meditation

Our emotions can wreak havoc on our mental health, especially when we feel like a …

Meditation

15 min

Dana Diament

Deliberate Rest for Brain Health

This class will elicit the relaxation response by calming the body, regulating the…

Restorative

30 min

Diane Malaspina

Flow for Embodiment

This gentle flow practice creatively links breath with movement as a tool for brin…

Hatha Vinyasa

30 min

Diane Malaspina

Beginner: Gentle Mobility

Find more ease and freedom of movement by gently mobilizing regions of the body th…

Foundations

45 min

Rachel Land

Prenatal: Calm & Steady Pranayama

The breath is an essential tool for connecting to a calm and steady place within. …

Pranayama

10 min

Dana Diament

Beginner's Mind: A Breathing Practice

Explore meeting life with playfulness and freshness - each breath an opportunity t…

Meditation

20 min

Rashmi Bismark

Stiffness Antidote

This class is a beginner friendly yin practice for improving flexibility and range…

Yin Yoga

30 min

Dana Diament

Beginner: Embracing Ease Flow

This is a gentle and slow-paced class perfect for new beginners and is all about e…

30 min

Valerie Knopik

Family Loving-Kindness

Join Rashmi and her family as they explore a loving-kindness meditation together. …

Meditation

15 min

Rashmi Bismark

Finding Om: Meditation & Inquiry

Join Rashmi and her daughters as they explore a meditation inspired by Finding Om.…

Pranayama

15 min

Rashmi Bismark

Finding Om: Breathing

Join Rashmi and her daughters as they share some quick breathing practices for cen…

Pranayama

10 min

Rashmi Bismark

Prenatal: Beginner Flow

Congratulations on your pregnancy! This class will take you slowly through a basic…

Hatha Vinyasa

30 min

Dana Diament

Beginner: Breathe & Move, MFR & Flow

Breath is crucial to support good health in life, and a foundational part of yoga …

Foundations

30 min

Rachel Land

Regulate Neck Pain

This is one of my favorite techniques for neck pain to help feed the nervous syste…

Hatha Vinyasa

15 min

Tiffany Cruikshank

Tutorial: Down Dog

Downward facing dog is a pose that you'll likely encounter in pretty much every ha…

10 min

Jenni Tarma

Tutorial: Bow Pose

Depending on your personal anatomy, bow pose is a backbend that can either come ve…

10 min

Jenni Tarma

Pranayama: Sama Vritti (Balanced Breath)

This soothing breathing technique creates balance and harmony in both body and min…

Pranayama

15 min

Rachel Land

Building the Well Balanced Body (Restorative)

This restorative practice focuses on body awareness to help you appreciate the val…

Restorative

15 min

Megan Kearney

Building the Well Balanced Body (Vinyasa)

This vinyasa practice includes well-rounded flows focused on grounding through the…

Hatha Vinyasa

30 min

Megan Kearney

Opening to Self-Care (Restorative)

Enjoy this 20-minute restorative practice that focuses on self-care through relaxi…

Restorative

20 min

Megan Kearney

Encouraging Attention & Curiosity (Vinyasa)

This vinyasa practice encourages you to focus on your body awareness, but also inq…

Hatha Vinyasa

30 min

Megan Kearney

Inhabiting the Body (Vinyasa)

Re-inhabit your body with this vinyasa practice while bringing awareness of and de…

Hatha Vinyasa

20 min

Megan Kearney

Building Balance: Regular Practice for All Levels

Improve your single-legged standing balance with these simple progressive movement…

20 min

Rachel Land

Tutorial: Ardha Matsyendrasana

When we're well set up for seated twists, these postures make for a lovely balance…

10 min

Jenni Tarma

Persistent Pain Series: Simple Supine Practice

Working with persistent pain, or feeling like your gas tank is completely empty? T…

30 min

Rachel Land

Tutorial: Horse Stance

Horse stance is a pose that allows you to connect to the inherent strength in your…

10 min

Jenni Tarma

Tutorial: Utthita Hasta Padangusthasana

Utthita Hasta Padangusthasana, or Extended Hand to Big Toe Pose, is a standing bal…

Foundations

10 min

Rachel Land

Tutorial: Side Plank or Vasisthasana

Side plank offers numerous benefits, including strength work for sometimes under-u…

Foundations

10 min

Rachel Land

Root to Rise

This 60-minute vinyasa practice asks you to pay attention to your foundation and n…

Hatha Vinyasa

60 min

Valerie Knopik

Tutorial: Ustrasana or Camel Pose

Backbends offer potent benefits but can leave us feeling a little exposed. This fo…

Foundations

10 min

Rachel Land

Tutorial: Upward Facing Dog

This foundations tutorial unpacks Upward Facing Dog Pose (also called Urdhva Mukha…

Foundations

10 min

Rachel Land

Hearts & Hips

This 60-minute vinyasa practice incorporates hip-strengthening and hip-opening mov…

Hatha Vinyasa

60 min

Valerie Knopik

Tutorial: Shoulderstand Pose

This tutorial breaks down the foundation of shoulderstand, the mother of all asana…

Foundations

10 min

Valerie Knopik

Get Your Body Grounded

This flow explores the relationship between the ground and your body. Practice act…

Hatha Vinyasa

30 min

Dana Diament

Tutorial: Dolphin Pose

This tutorial breaks down the basics of dolphin pose. We'll briefly discuss prepar…

Foundations

10 min

Valerie Knopik

Tutorial: Warrior 3

There's a lot to think about in single-leg balancing postures! This quick tutorial…

10 min

Jenni Tarma

Foundations: Twists

This foundations tutorial introduces the basics of twisting poses. Through a combi…

30 min

Valerie Knopik

Tutorial: Triangle Pose

Triangle is a pose that you're sure to come across in many flow-style classes. Thi…

10 min

Jenni Tarma

Beginner: Breath & Movement

This is a gentle class perfect for brand-new beginners or anyone looking to spend …

30 min

Valerie Knopik

Tutorial: Overhead Bind

This foundations tutorial explores the overhead bind, which can be used in one-sid…

Foundations

10 min

Rachel Land

Tutorial: Revolved Triangle

This foundations tutorial outlines revolved triangle pose (also called Parivrtta T…

Foundations

10 min

Rachel Land

Tutorial: Chaturanga Dandasana

This foundations tutorial introduces low push up pose (also called Four Limb Staff…

Foundations

10 min

Rachel Land

Tutorial: 3 Alignment Tips for Backbends

This foundations tutorial introduces three key tips for backbends. Through a combi…

Foundations

10 min

Valerie Knopik

Foundations: Warrior 2 & Side Facing Poses

This mini practice breaks down the alignment of Warrior 2, Extended Side Angle, Re…

20 min

Dana Diament

Foundations: Engage Your Hands, Release Your Wrists

If you’re new to Vinyasa or Hatha yoga, bearing weight on your hands can present a…

20 min

Rachel Land

Foundations: Kapalabhati Pranayama

This props-free tutorial looks at the what, how & why of Kapalabhati, a traditiona…

10 min

Tiffany Cruikshank

Foundations: Healthy Spine Proprioception

New research suggests that lower back issues aren’t just about regulating the mech…

Hatha Vinyasa

30 min

Tiffany Cruikshank

Foundations: Intro to Meditation

This introduction to meditation is a great place to start if you’re new to meditat…

30 min

Dana Diament

Foundations: Core & Neutral Spine

The spine is an incredible structure, made to move in all directions, but many yog…

30 min

Rachel Land

Foundations: Intro to Pranayama

Breath is such an important part of the yoga practice. Learning how to harness the…

30 min

Dana Diament

Foundations: Lower-Back Care

This short and sweet class introduces essential concepts for supporting the lower …

15 min

Dana Diament

Foundations: Hip Stability

Creating and maintaining stability in the hip is not only crucial to the joints' l…

30 min

Jenni Tarma

Foundations: Purposeful Practice

Do you ever wonder if you're doing the poses "the right way?" While many people wa…

30 min

Jenni Tarma

Foundations: Transitions

Whether you have lower back discomfort, want to help prevent it or simply want to …

Foundations

30 min

Tiffany Cruikshank

Foundations: Shoulder Stability

This foundations tutorial introduces the basics of shoulder stability in weight be…

30 min

Valerie Knopik

Foundations: Intro to Restorative

This foundations tutorial introduces the basics behind the restorative yoga practi…

30 min

Valerie Knopik

Foundations: Intro to MFR

Myofascial release can be a powerful addition to yoga practice - especially helpfu…

30 min

Rachel Land

Foundations: Intro to Yin

This is a yin class for those new to yin yoga or those curious about the what, why…

30 min

Tiffany Cruikshank