Prajna Live | Abdominal Oblique
We like to say it is “obliquatory” to stretch and strengthen the sides of the abdominal cavity each day.
- Course
- By Tias Little
Prajna Live | Adductor Magnus
Known as the “fifth hamstring,” this muscle is the most powerful of the inner groins. In this class we explore connection to the mid line, while strengthening and lengthening this key muscle.
- Course
- By Tias Little
Prajna Live | Bicep
In this class we engage the bicep by pumping, spiraling, stretching, and weight bearing in order to bring freedom of movement to the arm, upper ribs, and shoulders.
- Course
- By Tias Little
Prajna Live | Blood Flow Arterial
In this class we build the cardio-vascular pulse to nourish all the cells of the body.
- Course
- By Tias Little
Prajna Live | Blood Flow Venous
In this class we support blood flow back to the heart by pumping the legs and churning the abdomen.
- Course
- By Tias Little
Prajna Live | Brain Power
The brain is the most delicate organ in the body and it requires exquisite finesse to release the connective tissues that hold the brain into place. In this class we use movement and meditation to optimize circulatory flow through the neck, brain, and skull.
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- By Tias Little
Prajna Live | Calcaneus
In this class we press, lift, and pump the heel and ankle in order to stimulate kinetic flow through the entire body.
- Course
- By Tias Little
Prajna Live | Cellular Rhythms
In this class we connect to the vibratory hum within the cells by alternating between filling and emptying, and rising and falling movements.
- Course
- By Tias Little
Prajna Live | Centering the Cervical
Because the vertebrae of the neck are the most delicate, they are the most easily displaced of all vertebrae. In this class we generate ease in the uppermost spine by mobilizing the strong musculature in the back of the neck while simultaneously making the throat pouch flexible.
- Course
- By Tias Little
Prajna Live | Clavicle
In this class we slide, lift, rotate, and widen the collar bones in order to bring lightness and ease to the entire chest and neck.
- Course
- By Tias Little
Prajna Live | Core Release I, Psoas Muscle
Most physical trainers agree that the iliopsoas is the primary muscle that provides core support for the entire body. In this class, we focus on the upper psoas fibers and engage it as a muscle of breathing due its insertion at the respiratory diaphragm.
- Course
- By Tias Little
Prajna Live | Core Release II, Psoas Muscle
The lower psoas muscle fibers are central to the lift of uddiyana bandha. In this class we harness the deep part of the belly in order to achieve structural support when sitting, standing and practicing pranayama.
- Course
- By Tias Little
Prajna Live | Ease of Motion in the Thoracic
The upper back is prone to searing tension between the scapula, an aching tension that radiates up into the neck. In this class we mobilize the upper back and shoulders in order to support deep, rhythmic and relaxed breathing.
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- By Tias Little
Prajna Live | Gateway to the Skull
In this class we mobilize the neck and cranial base using rocking, sliding, tilting, and stabilizing movements.
- Course
- By Tias Little
Prajna Live | Hamstring
In this class we alternately lengthen and shorten the hamstring in order to bring lightness and lift to the entire back body.
- Course
- By Tias Little
Prajna Live | Having Eyes in the Back of your Skull
The bone at the back skull of your skull is a vestigial vertebrae. Called the occiput, it receives nerve signals from your eyes into your back brain. In this class, we visualize having the eyes in the back of our skull while exploring how the eyes are strong governors of spinal motion.
- Course
- By Tias Little
Prajna Live | Humerus
In this class we spiral, lift, extend, and compress the upper arm in order to help move blood flow through the entire chest cavity.
- Course
- By Tias Little
Prajna Live | In the River of the Spine: Cranial-Sacral Fluid
In this class, we promote fluid wave-like movements through the spine, spinal cord, and brain tissue.
- Course
- By Tias Little
Prajna Live | Latissimus Dorsi
In this class we stretch and spiral the lats before strengthening through fun arm balances like the crow.
- Course
- By Tias Little
Prajna Live | Liver Flow
As its name suggests, the liver is the organ of life. It is the largest, most complex organ in the entire body that filters, cleanses, and stores blood. In this class we do twists, arching poses, and inversions to improve circulatory flow through the liver.
- Course
- By Tias Little
Prajna Live | Love’s Body
In meditation and movement practice, we celebrate the body of love by drenching all the tissues in oxygen rich prana.
- Course
- By Tias Little
Prajna Live | Lymphatic Flow
In this class we do positions to rock, lift, invert, and pump the lymphatic channels in order to support lymph drainage.
- Course
- By Tias Little
Prajna Live | Masseter
In this class, we do numerous jaw exercises while connecting the jaw to the spine and pelvis.
- Course
- By Tias Little
Prajna Live | Opening the Hips I
This class serves to alleviate sciatica and low back pain while increasing the flow of energy through the spine.
- Course
- By Tias Little
Prajna Live | Opening the Hips II
In this class we take a deeper dive into the hips with more complex and challenging hip work.
- Course
- By Tias Little
Prajna Live | Opening the Knees
In this class we safely extend, flex and rotate the knee joint. We build strength and stability in the cartilage and tendons that form the architecture of the knee.
- Course
- By Tias Little
Prajna Live | Paraspinal Muscles
In this class we make the spine buoyant and strong by working the paraspinal muscles in front folds, backbends, and twists.
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- By Tias Little
Prajna Live | Pectoralis
Through SATYA arm spirals and a series of slide & glide movements we make the pecs supple. Then by weight bearing on the arms we provide stability for the entire upper chest cavity.
- Course
- By Tias Little
Prajna Live | Piriformis
The piriformis travels from the outer hip through the center of the buttock and is a primary culprit in creating sciatic pain. By release of this muscle, an entire swoosh of bioelectric flow moves up through the spine.
- Course
- By Tias Little
Prajna Live | Prana and the Lungs
The lungs are the most essential organs of a yoga practice responsible for absorbing prana into the body. In this class we elevate, spiral, pump, and expand the lungs using SATYA, asana, and pranayama.
- Course
- By Tias Little
Prajna Live | Quadratus Lumborum
In this class we work toward bringing equal tension to the right and left QL muscle via side bends, forward bends, and twists.
- Course
- By Tias Little
Prajna Live | Quadricep
In this class we stretch and strengthen the quads to increase cardio vascular flow and to build core stability.
- Course
- By Tias Little
Prajna Live | Rectus Abdominus
This muscle is known as the “six-pack abs.” In this class we follow subtle cues to gain more sensitivity and suppleness of the rectus abdominus without causing strain.
- Course
- By Tias Little
Prajna Live | Restore Your Core with Surya
Because the furnace of the belly is under near constant demand to fire, it is imperative to periodically let the core cool down and idle. In this class all poses are supported. We do supine upper leg work and lower belly openers to revitalize the deep tissues of the abdomen.
- Course
- By Tias Little
Prajna Live | Sacrum
In this class we pump, rock, and tilt the sacrum while exploring movement in the SI joints, the anterior sacrum, and the coccyx.
- Course
- By Tias Little
Prajna Live | Scalenes
Most anatomists identify the scalenes as the “iliopsoas of the neck” given their essential role in cervical balance. Totaling 6 muscles we balance the neck through standing poses, headstand preps, and twists.
- Course
- By Tias Little
Prajna Live | Serratus Anterior
In this class we do side bends and inversions and conclude with pranayama via the support of the serratus anterior.
- Course
- By Tias Little
Prajna Live | Stability in the Lumbar
There are very strong, strapping muscles that attach directly to the lumbar spine and all too often twisting, shearing or compressive forces pull the lumbar out of true. In this class we balance, fortify and tune the lumbar vertebrae.
- Course
- By Tias Little
Prajna Live | Stability in the Lumbar
There are very strong, strapping muscles that attach directly to the lumbar spine and all too often twisting, shearing or compressive forces pull the lumbar out of true. In this class we balance, fortify and tune the lumbar vertebrae.
- Course
- By Tias Little
Prajna Live | Standing in the Bones: Hands, Wrists, and Forearms
Many yoga students launch into weight bearing poses like plank and dog without proper support in the hand and wrist. In this class, we increase dexterity in the many small muscles of the hand in order to safely bear weight on the arms.
- Course
- By Tias Little
Prajna Live | TFL and IT Band
The TFL muscle is a short, sneaky muscle that wraps the iliotibial band around to the front pelvis. Be sure to have your roller or physiological ball ready as we release this muscle along with the entire IT band.
- Course
- By Tias Little
Prajna Live | Temporal
In each pose we practice orienting from the temporal bones and explore the polarity between the side skull and the outer pelvis.
- Course
- By Tias Little
Prajna Live | The Kidney Pump
The kidneys are considered the source of vitality for the entire body. It is essential not to allow the musculature surrounding the kidneys to become constricted or compressed. In this class we mobilize the low back in order to pump, squeeze, and expand the connective tissues that hold the kidneys into place.
- Course
- By Tias Little
Prajna Live | The Large Intestine
The key to longevity is good elimination. The large intestine is the primary organ of cleansing, flushing, and removing waste. Stagnation in the GI tract compromises the flow of prana throughout the whole body. In this class, we generate movement in the lower gut to mobilize the large intestine.
- Course
- By Tias Little
Prajna Live | The Mesentery
The mesentery is the most “recently discovered” of all the organs in the body. It provides integration and support to all the abdominal organs. In this class we irrigate blood through the abdomen to reduce sluggishness and constriction and reduce excess fat from the mesentery.
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- By Tias Little
Prajna Live | The Sacred Sacrum
Like a rudder to a boat, the sacrum provides balance, agility and equilibrium to the entire spine. However, the rudder of the sacrum is typically slanted, twisted, dropped down or pulled upward. In this class we bring structural integrity to the sacrum and sacral-iliac joints in order to generate lift and glide along the entire spine.
- Course
- By Tias Little
Prajna Live | Tibia
In this class we practice supine, sitting, and standing poses to articulate the tibia and its surrounding tissues.
- Course
- By Tias Little
Prajna Live | Tibialis Anterior
This muscle along the front of the shin provides ROM to the ankle and arch of the foot. Through direct pressure, stretching, and strengthening of this muscle we increase agility in the lower leg.
- Course
- By Tias Little
Prajna Live | Tibialis Posterior
In this class we begin engaging “from the ground up" the deepest, most internal muscle of the leg, the Tibialis Posterior.
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- By Tias Little
Prajna Live | Upper Trapezius
In this class we do many different movements for the shoulders and neck to increase ROM and bring ease to the uppermost region of the shoulders.
- Course
- By Tias Little
Prajna Live | Watch Those Wrists!
Because the wrists are the foundation for all weight bearing postures on the arms, we devote the practice to hand, thumb, forearm, and wrist mobilization.
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- By Tias Little
Prajna Live | Yoking the Shoulder Girdle
In this class we balance the complex of muscles and tendons that hold the shoulder in place.
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- By Tias Little
Standing in the Bones: Yoga for the Skeletal System | Feet and Shins
Feet first! Having a sturdy foundation is essential for alignment and stability of the entire musculoskeletal system. In this class we build flexibility and stability in the ankle joints, feet, and lower limb.
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- By Tias Little
Standing in the Bones: Yoga for the Skeletal System | Pelvis
Building stability in all facets of the hip joints should be part of any daily practice. In this class we distribute forces through the pelvis in order to increase stability and ROM.
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- By Tias Little