- Alignment-Based Yoga
- Daily Stretching
- Dia de los Muertos
- Good Morning
- Level 2
- Seated Practice
- Vinyasa Flow
- Vinyasa Practice
- Yoga Every Day
Need to take a chill pill? This practice was inspired by a frustrating day. I took a time out from battling with external factors to refocus on what is actually in my control (me) and what truly matters (love). This sequence is suitable for yogis of all levels of experience, especially on days when we have rather low energy and stamina.
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.
I filmed these sun-salutations on the summer solstice in Tulum, México before a sacred Mayan pyramid. I was fortunate to have a few minutes alone at this site, where I could reach to the sky, connect to the earth, and breathe in the spaces between.
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.
This is a fun set of postures and transitions that focus mostly on the spine through twists and backbends. To warm up for this class, I suggest watching 'The Yogi Chill Pill', another 10-15 long practice to calm your system and ease into the body before more dynamic movements.
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.
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.
This low-impact sequence of foundational yoga postures is designed to tone the muscles of the legs, hips, core, spine, and arms while increasing physical awareness from head to toe. Apply proper alignment techniques to simple postures to build endurance, deepen the breath and improve your focus.
A grounding and heart-opening yoga practice filmed in the redwoods of Central California. Movement and narration by Susana Wolds.
Make space for the day ahead in this thoughtful, flowing practice. A great sequence for the morning, this class features sun-salutations, backbends and twists. For the musically inspired, I recommend the following playlist on Spotify: Open Slowly
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.
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!!