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 | Activating Arches: Feet, Hands, and Lower Back
In this class we build strength in the distal “arches” of the hands and feet.
- Course
- By Tias Little
Prajna Live | Active Twists to Stimulate Digestion
The spring season is the best time to cleanse, flush, and detox the gut after a long winter. In this class we do poses to stimulate digestion.
- Course
- By Tias Little
Prajna Live | Backbenders of the World Unite!
In this class we do back arches to build longevity in the spine.
- Course
- By Tias Little
Prajna Live | Balancing the Four Pillars of the Spine
In this class we bring stability, suppleness, and support to the temple of the spine by balancing these four pillars.
- Course
- By Tias Little
Prajna Live | Belly to Earth – Belly Down Backbends
We do variations on shalabhasana (locust), dhanurasana (bow), and bhekasana (frog).
- Course
- By Tias Little
Prajna Live | Blossoming Backbends
In this class we move slowly and safely through a practice of back arches to both rejuvenate and stimulate the spine in order to bloom both heart and lungs.
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- By Tias & Surya Little
Prajna Live | Breath Work & Back Care: Tao te Ching, Verse 36
We practice movements to release the spine by integrating the line “the supple overcomes the hard.”
- Course
- By Tias Little
Prajna Live | Building a Bridge into the New Year
We practice variations of bridge pose to make the spine flexible and the shoulders supple.
- Course
- By Tias Little
Prajna Live | Building a Bridge into the New Year
In this class we practice many variations of bridge pose in order to make the spine flexible.
- 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 | Cranial Loop
The cranial loop is essential for postural alignment of the skull. In all movements throughout class, we feel the continuity of flow within the pelvic, kidney, heart, and cranial loops.
- 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.
- Course
- By Tias Little
Prajna Live | Flexibility in the T-Spine
It is all too common for the thoracic spine of the upper back to round or harden.
- Course
- By Tias Little
Prajna Live | For the Love of Bandhas: Getting to the Root
Mulabandha is a subtle movement of the pelvic floor used to support the uterus, bladder, colon, and prostate. In this class we elevate the soft tissues at the base of the spine without overly clenching or gripping.
- Course
- By Tias Little
Prajna Live | For the Love of Bandhas: The Flying Bandha
Uddiyana bandha is critical for lengthening and stabilizing the lower back and maintaining proper position of the internal organs. This bandha makes the abdomen supple while increasing digestive fire.
- Course
- By Tias Little
Prajna Live | For the Love of the Spine
We balance all twenty-six bones of the spine with the ligaments.
- Course
- By Tias Little
Prajna Live | Go Fish!
In this class we bring flow and fluidity to the upper trunk via matsyasana and its variations.
- Course
- By Tias Little
Prajna Live | Hanging and Draping the Spine
In this class we lengthen the spine using traction.
- Course
- By Tias Little
Prajna Live | Harvesting Backbends
In this class we give particular emphasis to shoulderstand and headstand back arches that are considered sacred.
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- By Tias Little
Prajna Live | Harvesting Backbends with Surya
This class will explore a great variety of back arches, both supported and unsupported.
- 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 | Heart Loop
In the heart loop, we lift and spread the top chest while descending the shoulder blades in back. This movement lifts the lungs and heart upward from the diaphragm in preparation for pranayama.
- Course
- By Tias Little
Prajna Live | It’s All About the Lats
In this class we stretch and strengthen the lats and use this muscle to support the ribs in pranayama.
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- By Tias & Surya Little
Prajna Live | Kidney Loop
In this class we focus on the juncture of the pelvic and kidney loop at L5-S1 in order to cultivate the internal lift of uddiyana bandha.
- 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 | Lunge into the New Year
Lunge into the New Year by opening your hip joints, sacrum and low spine.
- Course
- By Tias Little
Prajna Live | Meditation, Restorative Yoga, & Hip Releases: Tao te Ching, Verse 14
We balance opposites and follow the Tao to the subtlest edge through hip releases and lower back movements.
- Course
- By Tias Little
Prajna Live | Microcosmic Orbit
In this class we trace the pathway of qi in the "microcosmic” orbit from the low belly (dan tian) upward to the “heavens” of the neck and skull.
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- By Tias Little
Prajna Live | Mind Your Back
Gather your energy inward and open your back body through forward bends.
- Course
- By Tias Little
Prajna Live | Opening the Gates of the New Year
In this class we do many variations of the Gate Pose.
- Course
- By Tias Little
Prajna Live | Palatine Loop
The lift of the palatine loop is essential for opening the internal airway of breath in the back of the throat while opening the sinus cavities leading up to the brain. In this class we overlap the cranial loop and the palatine loop with the revolving of the tongue backward.
- Course
- By Tias Little
Prajna Live | Paraspinal Equipoise
In this class we bring stability to the Paraspinal Muscles that run the length of the side spine.
- 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.
- Course
- By Tias Little
Prajna Live | Pelvic Loop
The pelvic loop involves a downward centering of the sacrum and tailbone in tandem with an upward scoop of the frontal hips. We explore the pelvic loop in order to effect the subtle dynamics of the pelvic viscera.
- Course
- By Tias Little
Prajna Live | Pressure Point Release Practice for the Back
In this class we release specific acupressure and marma points along the dorsum. Have a tennis ball or physio ball handy.
- Course
- By Tias Little
Prajna Live | Pressure Point Release: The Sacrum and Lower Back
In this class we practice releasing the strong connective tissues in and around the low back. This can be invaluable for staying out of back pain. After freeing up the lower paraspinal muscles, we strengthen the lower back in movement practice.
- 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 | 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 | 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 | 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 | Spinal Cord: The Spine
The goal of all hatha yoga is to open the central channel of the body. In this class we do movements to benefit the spine, spinal cord, and brainstem in order to create a free flow of energy through the body.
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- By Tias Little
Prajna Live | Spinal Revelation
In this class we focus on the bioenergetics of spinal motion.
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- By Tias Little
Prajna Live | Spinal Spirals
We take the spine through spiral patterns in supine, seated, and standing positions.
- 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 | Sthira in the Spine
In this class we engage the spinal muscles and ligaments to make the spine light, lifted, and balanced.
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- By Tias & Surya Little
Prajna Live | Stretch BACK, Reach FORWARD
This class aims to keep the spine young and strong, ready for all the changes that lie ahead.
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- By Tias Little
Prajna Live | Stretching to the West
In this class we lengthen and widen the back by practicing paschimottanasana (West side stretch) and its variations.
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- By Tias Little
Prajna Live | Stringing the Bow
Like the way an archer strings his bow, in this class you will build readiness and suppleness to your spine.
- Course
- By Tias Little
Prajna Live | The Camel
In this class we do camel pose to bring ease and lightness to the entire body.
- Course
- By Tias Little
Prajna Live | The Core Link: Tongue, Jaw, and Spine
In this class we release tension in the neck, jaw, and tongue in order to help mobilize the vertebral column and draw the kundalini through the “holy tube” of the spine.
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- By Tias Little
Prajna Live | The Cow
In this class we practice cow pose while supine, seated, and while upside-down.
- Course
- By Tias Little
Prajna Live | The Fish
In our practice, we create backward arches to expand the ribs, lungs, and sternum.
- Course
- By Tias Little