Jekyll2026-04-06T02:08:12+00:00https://www.raynaharris.com/feed.xmlRayna Harris PhDRayna Harris is a scientist, educator, and community building who blogs about these things every month or so.{"twitter"=>"raynamharris"}Apres Ski Flow 8 - Tree Frog Yoga2026-04-05T00:00:00+00:002026-04-05T00:00:00+00:00https://www.raynaharris.com/blog/treefrog-yogaDetails

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.

Spotify Playlist

Class Outline

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
]]>{"twitter"=>"raynamharris"}Hot Vinyasa - Eights2026-04-04T00:00:00+00:002026-04-04T00:00:00+00:00https://www.raynaharris.com/blog/moutain-lotus-vinyasaTheme

4 + 4 = 8

Class Outline

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

Spotify Playlist

Details

Class: Vinyasa Yoga
When: Saturday, April 4, 2026 from 9:30 10:30 AM
Where: Mountain Lotus Tahoe City

]]>{"twitter"=>"raynamharris"}Apres Ski Flow 7 - Kapalabhati Breath2026-03-29T00:00:00+00:002026-03-29T00:00:00+00:00https://www.raynaharris.com/blog/kapalabhati-yogaKapalabhati Breath (aka Skull Shining Breath) is primarily practiced in seated poses with a straight spine but can be incorporated into other asanas like table top and bridge to bring additional awareness and focus on the abdomen.

Class Outline

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

Spotify Playlist

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.

Details

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.

]]>{"twitter"=>"raynamharris"}Vinyasa Flow at Sugar Bowl2026-03-20T00:00:00+00:002026-03-20T00:00:00+00:00https://www.raynaharris.com/blog/sugarbowl-private-yogaClass Outline
  • Welcome + Gratitude
  • Full Body Scan Meditation in reclined butterfly
  • Seated forward folds + baby back bend
  • Childs pose + intention
  • Cat/Cow with leg extended + supported side plank
  • Sun A (x3)
  • Sun B + Low lunge + half split + revolved lunge
  • Sun B + High lunge + Warrior II + Reserved + Side Angle
  • Sun B + Triangle + Pyramid + Standing Split + Half Moon
  • 1 leg tadasana to Dancing Shiva
  • Chair to boat
  • Full pigeon + half pigeon
  • Cobra with wide arms + prone twists
  • Free movement
  • Savasana
  • Loving Kindness Meditation

I also threw in a a 3 leg dog to fallen star transition, but I can’t remember where….

Spotify Playlist

Details

Class: Sugar Bowl Private Yoga
When: Friday, March 20, 2026 from 9:30 - 10:30 AM
Where: Sugar Bowl

]]>{"twitter"=>"raynamharris"}Apres Ski Flow 6 - Dancing Shiva2026-03-15T00:00:00+00:002026-03-15T00:00:00+00:00https://www.raynaharris.com/blog/shiva-yogaClass Outline
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

Spotify Playlist

Details

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.

]]>{"twitter"=>"raynamharris"}Apres Ski Flow 5 - Spring Forward2026-03-08T00:00:00+00:002026-03-08T00:00:00+00:00https://www.raynaharris.com/blog/springfoward-yogaDetails

Class: Apres Ski Flow
When: Sunday, March 8, 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.

Class Outline

Asanas Music
Welcome Nectar Drop
Meditation (supported reclined butterfly) Nectar Drop
Reclined figure 4 + seated twists Mr White
Cobra and bow pose flow Nourish the Soul
Childs pose + supported push up flow Practice Makes Progress
Three leg dog + low lunge + half split (x2) Watch it Grow
Warrior I + Pyramid Pose 5 in the Morning
Warrior III flow Sun Is Shining
Dancer Pose + Dancing Shiva Tightrope
Drinking Bird Pose + Chair + Boat JUMP
Seated forward folds Like Water for My Soul
Reclined leg stretched Fade Into You
Free Flow Còmo Te Quiero
Savasana + Foot Massage Waves
Closing Quiet

Spotify Playlist

Assisted Savasana Videos

]]>{"twitter"=>"raynamharris"}Apres Ski Flow 4 - Stormy Sunday2026-03-01T00:00:00+00:002026-03-01T00:00:00+00:00https://www.raynaharris.com/blog/stormy-yogaDetails

Class: Apres Ski Flow
When: Sunday, March 1, 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.

Spotify Playlist

Class Outline

Asanas Music
Welcome + introductions + gratitude share Starscape
Meditation Kusanagi
Supported wide leg fold + butterfly Dye
Boat flow + cow face + seated cat cow Practice Makes Progress
Lizard lunge flow Solar
High Lunge + 1 leg tadasana flow Stormy Monday
Warrior II flow Feeling Good
Tree + Standing Figure Four 6s to 9s
Bridge flow + legs up wall All of My Love
Half frog with optional bind and foot massage Evan Finds 3rd Room
Recline shoulder twist thing Midas
Reclined leg stretches to happy baby Les Nuits
Free movement Misting Morning
Savasana Under the Heavens
Savasana Waves extended

Meditation: “Create your own conditions” from the Nature Meditations Deck

]]>{"twitter"=>"raynamharris"}Apres Ski Flow 2 - Valentines Day Yoga2026-02-15T00:00:00+00:002026-02-15T00:00:00+00:00https://www.raynaharris.com/blog/valentines-yogaDetails

Class: Apres Yoga Flow
When: Sunday, February 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.

Spotify Playlist

Class Outline

]]>{"twitter"=>"raynamharris"}Apres Ski Flow 3 - Somatic Flow2026-02-15T00:00:00+00:002026-02-15T00:00:00+00:00https://www.raynaharris.com/blog/somatic-yogaDetails

Class: Apres Ski Flow
When: Sunday, February 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.

Spotify Playlist

Class Outline

Asanas Music
Welcome + introductions + gratitude share Silence
Meditation Quietude
Journaling Better Days
Breath-work A Moment Apart
Somatic release + shaking Sitting on Wings
Forward folds + half lifts Your Love
Down dog - bear flow + flipped dog Feeling Good
Table with extended leg + kneeling warrior II flow Misting Morning
Seated figure four + full pigeon Happiness
Half frog with optional bind and foot massage Under the Heavens
Bridge + legs up wall + free movement Hari Om
Savasana Conundrum + Awareness
Loving Kindness Meditation Infinite Ascent
Closing Lingering Dream
Outro Faith’s Hymn

Journaling: List a few things that bring up feelings of anger that are out of your control (e.g. traffic, media, your mother) that are out of your control. On your exhale, practice letting go.

Meditation: “Make Space for Calm” from the Nature Meditations Deck

]]>{"twitter"=>"raynamharris"}Apres Ski Flow 1 - Superbowl Sunday2026-02-08T00:00:00+00:002026-02-08T00:00:00+00:00https://www.raynaharris.com/blog/superbowl-yogaDetails

Class: Apres Yoga Flow
When: Sunday, February 8, 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.

Spotify Playlist

Class Outline

  • Welcome + introductions + graditude
  • Mediation “Nourish the Seeds” in reclined cobblers pose with a rolled blanket and blocks
  • Reclined leg stretches
  • Prone stretches: sphinx, cobra pose, quad stretch
  • Cat-cow + down dog + plank
  • Foward folds + malasana squat
  • Mountain pose
  • Sun salutation with Low lunges + half split with blocks
  • Sun salutation with high lunge + warrior II + reverse warrior
  • 1-leg tadasana + warrior III fLow
  • Dancer pose
  • Standing splits
  • Hero pose with toe stretch
  • Seated stretches: forward bend, one leg forward bend with leg massage
  • Supported bridge + legs up the all + single leg stretches
  • Figure wind with twists + happy baby + free movement
  • Savasana with “Thank Yogo” by Beautiful Chorus
  • Loving Kindness Meditation

Nourish the Seeds: Seeds hold potential for new life within their small structures. By without the proper nourishment (the right amount of water, light, and nutrients) a seed will not yield life. Today, focus on something you want to accomplish (a creative idea, a side project, or a long-term goal) and consider what resources and support you need to succeed. Commit to your focus and repeat the phrase “I will nourish what I want to see grow.”

Loving Kindess Meditation: May I/you/we be happy/healthy/safe.

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