| Section | Asanas |
|---|---|
| Welcome | |
| Meditation | Full body scan and/or 5 sense meditation |
| Warm up stretch | Seated forward folds |
| Knees to chest | |
| Seated twists | |
| Bound angle pose | |
| Strength | Warrior I + II + goddess |
| Chair | |
| 1 leg tadasana + high lunge | |
| Balance | Partner Tree Pose |
| Core | Three leg |
| Side plank | |
| Wild thing | |
| Boat | |
| Restorative | Bridge / Wheel |
| Legs up the wall | |
| Happy baby | |
| Free flow | |
| Savasana |
Five Traditional Senses
Five Additional senses
| Section | Asanas |
|---|---|
| Welcome | |
| Seated poses | 10 sense meditation |
| Forward bends | |
| Cobblers pose | |
| Seated cat cow | |
| Grounded mobility | Table/cat/cow flow |
| Bear | |
| Down dog | |
| Prone poses | Quad stretch |
| One leg bow pose | |
| Standing poses | High to low lunge squats |
| Warrior I to pyramid | |
| Warrior II flow | |
| Tree pose by a tree | |
| Dancer pose by a tree | |
| Cool down | Chair pose |
| Boat | |
| Seated figure 4 | |
| Reclined figure 4 | |
| Legs up wall | |
| Savasana |
Note: It was too windy for standing poses, so this class was very grounded.
| Section | Asanas |
|---|---|
| Welcome | |
| Reclined poses | 5 sense meditation |
| Knees to chest | |
| Seated poses | Easy pose with neck and shoulder rolls |
| Seated cat cow | |
| Cobblers pose with massage | |
| Grounded mobility | Table/cat/cow flow |
| Bear | |
| Down dog | |
| Prone quad stretch | |
| One leg bow pose | |
| Low lunge to half split flow | |
| Modified warrior II flow | |
| Bird dog | |
| Modified tree pose | |
| Boat | |
| Cool down | Seated figure 4 |
| Half pigeon | |
| Legs up wall | |
| Free flow | |
| Savasana |
| Section | Asanas |
|---|---|
| Welcome | |
| Supine poses | |
| Meditation (sun bathing) | |
| Banana | |
| Knees to chest + twist | |
| Butterfly + happy baby | |
| Seated poses | |
| Side bends + hip circles | |
| Forward folds | |
| Grounded mobility | |
| Table flow | |
| Childs to cobra | |
| Down dog | |
| Low lunge | |
| Modified warrior II | |
| Qi Gong | |
| Mountain | |
| Arm circles | |
| Tree hug | |
| Hatha | |
| Warrior I flow | |
| Warrior II flow | |
| Tree | |
| Warrior II flow | |
| Cool down | |
| Boat | |
| Seated figure 4 | |
| Reclined figure 4 | |
| Bridge | |
| Boat + Bridge | |
| Free flow | |
| Savasana |
| Purpose | Asanas |
|---|---|
| Ground | |
| Welcome | |
| Meditation (hibernating bear) | |
| Awaken | |
| Banana Asana | |
| Windshield wipers + supine twists | |
| Bridge | |
| Legs up the wall + happy baby | |
| Seated stretches (forward folds, lotus with neck and spinal rolls) | |
| Cat - Cow - Bear - Dog Flow | |
| Childs pose | |
| Side planks | |
| Low lunge - halfsplit flow | |
| Mountain | |
| Wide leg FF + Goddess + Side lunge | |
| Strengthen | (once or twice on each side) |
| Sun Salutation with 3 leg dog > High lunge > Chair > Pyramid > Standing split > Chair | |
| Chair > Bear flow | |
| High lunge > Low lunge flow | |
| high lunge > 1-eg tadasana flow | |
| Standing figure four | |
| Tree pose | |
| Cool down | |
| 3 leg dog -> Pigeon | |
| Prone quad stretch | |
| Broken wing | |
| Figure four bridge | |
| Legs up wall > Plow | |
| Free flow | |
| Savasana |
Class: Apres Ski Flow
When: Sunday, May 3, 2026 from 4:30 - 5:30 PM
Where: Mountain Lotus Tahoe City
Description: Warm up, stretch out, and rejuvenate after a day on the slopes with our Apres Ski Flow.
This class is designed to release tightness, soothe sore muscles, and increase flexibility,
especially in the legs, hips, and lower back.
Expect a relaxing blend of mindful movement and grounding breathwork,
helping you recharge and reduce stiffness.
Our Apres Ski Flow is gently heated to around 80-85 degrees.
| Arc | Asanas |
|---|---|
| Opening | |
| Welcome | |
| Meditation | |
| Breathwork (longer exhale) | |
| Gental stretches | |
| Neck rolls | |
| Supine rolls | |
| Happy baby | |
| Supine twists | |
| Broken wing | |
| Core | |
| Cat Cow | |
| Childs pose to cobra flow | |
| Bird dog | |
| Table top with leg extended + thread needle flow | |
| Low lunge | |
| Lizard lunge | |
| Peek pose progression | (once on each side) |
| Star | |
| Triangle | |
| Pyramid | |
| 3 leg down dog | |
| Fallen star | |
| 3 leg down dog | |
| Warrior II | |
| Cool down | |
| Pigeon | |
| Half frog | |
| Legs up wall | |
| Free movement | |
| Closing | |
| Savasana | |
| Loving kindness meditation |
Excellent class. Very yin-like.
]]>Class: Apres Ski Flow
When: Sunday, April 5, 2026 from 4:30 - 5:30 PM
Where: Mountain Lotus Tahoe City
Description: Warm up, stretch out, and rejuvenate after a day on the slopes with our Apres Ski Flow.
This class is designed to release tightness, soothe sore muscles, and increase flexibility,
especially in the legs, hips, and lower back.
Expect a relaxing blend of mindful movement and grounding breathwork,
helping you recharge and reduce stiffness.
Our Apres Ski Flow is gently heated to around 80-85 degrees.
| Asanas | Music |
|---|---|
| Welcome | Silence |
| Tree frog meditation | Quietude |
| Supported child’s pose | Awareness |
| Seated stretches | Better Days |
| Table to Childs + Bear to Down Dog | Sitting on Wings |
| Cobra to bow | Your Love |
| Low lunge + support side plank | Anouk |
| Low lunge + support side plank | Mumbo Sugar |
| Wide leg forward fold plus malasana | Pale Blue Dot |
| High lunge + 1 leg tadasana low | Practice Makes Progress |
| Tree + standing figure 1 | JUMP |
| Half frog (optional bind) | Hijos del sol |
| Half frog (optional bind) | Love Me |
| Reclined stretches | Low Sun |
| Free flow | Misty Morning |
| Savasana | Faith’s Hymn |
4 + 4 = 8
| Asanas | Music |
|---|---|
| Welcome + Gratitude | Silent |
| Breathwork | Starscape |
| Full Body Scan Meditation | Being Present |
| Reclined spine twists with blanket | Sun Rays Like Stilts |
| Reclined prone twists | El Fantasma |
| Cobra/Bow -> Childs + intention | Gold Flow |
| Cat/Cow + side plank + wide leg tabletop | Love Me |
| Sun A (x3) | Voluntary Exile |
| Sun B + Low lunge + half split + revolved lunge | Edge of the Ocean |
| Sun B + Pyramid + Standing Split + Revolved Half Moon | Sun Colored Eyes + JUMP |
| Revolved half moon to + 1 leg tadasana -> Dancing Shiva | Anouk + Practice |
| Chair to boat or Wide leg to Malasana to Crow/Headstand | Hijos del sol |
| Seated stretches | Low sun |
| Bridge flow + breath work | Pale blue dot |
| Reclined stretches | Low Sun |
| Free movement | A hymn |
| Savasana | Waves |
| Loving Kindness Meditation | Silent |
Class: Vinyasa Yoga
When: Saturday, April 4, 2026 from 9:30 10:30 AM
Where: Mountain Lotus Tahoe City
| Basic Position | Asanas |
|---|---|
| Seated | Welcome |
| Kapalabhati Breath | |
| Reclined | Corpse pose with block under bead |
| Bananasana | |
| Side Reclined Shoulder Stretch with Arm Flow | |
| Reclined hamstring stretch (straight, out, cross body, optional bind) | |
| Hands & Knees | Cobra + child’s pose flow |
| Cat + cow flow | |
| Bird dog -> Lizard lunge + twists | |
| 3 Leg Dog -> Supported side plank | |
| 3 Leg Dog -> Wild thing | |
| 3 Leg Dog -> Fallen star | |
| Wide leg forward fold + Malasana with Kapalabhati breath | |
| Seated | Seated forward fold + baby back bend |
| Reclined | Bridge Flow (own breath, 4 count) + Bridge with Kapalabhati breath |
| Figure four | |
| Choose your own asana | |
| Savasana | |
| Loving Kindness Meditation |
Rather than curate a class-specific playlist, I used a lo-fi playlist that is great for slowing down to calm the mind and body.
Class: Apres Ski Flow
When: Sunday, March 29, 2026 from 4:30 - 5:30 PM
Where: Mountain Lotus Tahoe City
Description: Warm up, stretch out, and rejuvenate after a day on the slopes with our Apres Ski Flow.
This class is designed to release tightness, soothe sore muscles, and increase flexibility,
especially in the legs, hips, and lower back.
Expect a relaxing blend of mindful movement and grounding breathwork,
helping you recharge and reduce stiffness.
Our Apres Ski Flow is gently heated to around 80-85 degrees.
I also threw in a a 3 leg dog to fallen star transition, but I can’t remember where….
Class: Sugar Bowl Private Yoga
When: Friday, March 20, 2026 from 9:30 - 10:30 AM
Where: Sugar Bowl
| Asanas | Music |
|---|---|
| Welcome | |
| Full body scan meditation | Being Present |
| Bolster supported stretches | Dye |
| Seated movements | Sun Rays Like Stilts |
| Cat/Cow with leg extended + supported side plank | El Fantasma |
| Half sun salutation with malasana squat | Mambo Sugar |
| 3 leg down dog with kneed crunches to fallen star | Voluntary Exile |
| Lunges + 1 leg tadasana to lunge flow | All for You |
| Half moon + revolved half moon + Warrior III | Love Me |
| Dancing Shiva | Sun Colored Eyes |
| Seated stretches | Hijos del Sol |
| Full pigeon + half pigeon | Anouk |
| Reclined stretches | Mesa Redonda |
| Free flow | A Hymn |
| Savasana | Waves |
Class: Apres Ski Flow
When: Sunday, March 15, 2026 from 4:30 - 5:30 PM
Where: Mountain Lotus Tahoe City
Description: Warm up, stretch out, and rejuvenate after a day on the slopes with our Apres Ski Flow.
This class is designed to release tightness, soothe sore muscles, and increase flexibility,
especially in the legs, hips, and lower back.
Expect a relaxing blend of mindful movement and grounding breathwork,
helping you recharge and reduce stiffness.
Our Apres Ski Flow is gently heated to around 80-85 degrees.