Sunset Sadhana, Costa Rica

This video was filmed in Dominical, Costa Rica. The word Sadhana refers to a dedicated time of yogic practice and can include any of the eight limbs of yoga. This Sadhana includes slow-flowing postures for strength and flexibility with an emphasis on earth connection and self-awareness. This is not a one-size-fits-all practice.

Squats and Asana for Energy & Strength

Need a quick burst of energy? These simple postures and squats are intended to energize and tone your entire body. I use these squats weekly to stabilize my hips and low back and to tone my thighs, glutes and core. Sync your breath to your movements to raise your vibration while cultivating strength and harmony within your system.

Seated Shoulder, Neck, & Back Stretches

This meditative, breath-centered sequence of chair stretches for the upper body is accessible, gentle and very satisfying. I filmed this piece while waiting for a return flight from Mexico. I was achy from a long day of travel, but these simple movements combined with breath and meditation made me feel light, happy and at ease.

Focus Flow

Be here now and focus your vital energy on the present moment. This slow-paced sequence features strong alignment principles, spinal twists, heart-openers and postures to make your legs feel long and strong. Learn how to use the bandhas (energetic locks in your pelvis, abdomen and throat) in conjunction with your breath and practice into revolved pyramid pose.

Beach Goddess Flow for Spinal Strengthening & Spiritual Grounding

This sequence of ground stretches and fluid transitions offers a gentle and friendly way to connect with your body, mind and breath. Filmed at Windansea in La Jolla with my dear friend and fellow teacher, Alyx Walkinshaw of @Walkinwonder, this class also features beautiful sitar music played by Andrew Bones. Enjoy the natural rhythm of your breath, let in, let go and let love rule.

Día De Los Vivos Flow

Because we are alive and in control of our precious bodies, I created a ten day yoga challenge on Instagram (@susanaurbanyogi) to move our bones and raise our spirits! This spooky sequence of postures instructed with all-levels variations.


Día De Los Vivos Photoshoot

This video was shot with the help of local San Diego Artist, T. Brian Jones. His backyard was decorated for a Halloween party and we thought we'd double dip on that amazing effort. Below are some headshots and other photos he took during the video shoot. Thanks, B!!