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.

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

Foundations: Simple Supine Practice for Persistent Pain

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 …

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