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.
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- By Tias Little
Prajna Live | Balancing the Hips
This class brings fluidity and flow to your hips joints to increase vitality and internal lift.
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- By Tias Little
Prajna Live | Build Fortitude in Your Femurs
In this class we stretch and strengthen the hamstrings and quadricep muscles in supine, standing, and inverted positions.
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- By Tias Little
Prajna Live | Building Yin & Yang: 10 Standing Poses on the Floor
In this class we harmonize yin and yang by doing a medley of active poses while on the floor, in order to both energize and restore the body-mind.
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- 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.
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- 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.
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- By Tias Little
Prajna Live | Deglute! Releasing Your Outer Hips
In this class we free up bound muscular energy in the outer hips.
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- By Tias Little
Prajna Live | Drawing Sap from the Roots
In this class we liken the legs to tree trunks.
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- 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.
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- By Tias Little
Prajna Live | For the Love of the Moment
In this class we proceed moment by moment focusing on hip and sacral releases.
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- By Tias Little
Prajna Live | From Hips to Heart: The Pigeon Pose
The Pigeon Pose (which could also be called the Dove Pose) involves powerful opening of the hip, upward stretch of the spine, and expansion of the chest.
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- By Tias Little
Prajna Live | Guided Meditation & Sacral Chakra Release: Tao te Ching, Verse 78
In this class we bring inner flow to the nadis of the legs and arms through inner leg work sacral releases.
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- 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.
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- By Tias Little
Prajna Live | Hip, Leg, and Pelvis Recovery: Supta Padangushtasana
In these floor positions, we revitalize the legs while rejuvenating the spine and nervous system.
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- By Tias Little
Prajna Live | How to Grow the Lotus
The lotus is the quintessential metaphor for awakening in yoga. The lotus bloom involves a process of opening outward from a bud.
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- By Tias & Surya Little
Prajna Live | Karma and the Legs
This class explores the ways in which habitual patterns of tension become embedded in the musculature of the legs.
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- By Tias 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 | Long Live Your Knees!
In this class we pump, strengthen, stretch, and lubricate all the surfaces around the knee in oder to generate stability, flexibility, and longevity.
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- By Tias Little
Prajna Live | Lunge into the New Year
Lunge into the New Year by opening your hip joints, sacrum and low spine.
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- 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.
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- By Tias Little
Prajna Live | Moving from the Sacrum: The Holy Bone
In this class we pump, lift, and stretch the connective tissues around the sacrum in order to generate the flow of shakti through the spine.
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- By Tias Little
Prajna Live | Open the Gate!
In this class we practice multiple variations of the Gate Pose in order to make the side body supple and the breath light.
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- By Tias & Surya Little
Prajna Live | Opening Wide the Delta: Outer Shoulders and Outer Hips
We create opening so kinetic energy can flow like a river through the shoulders and hips.
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- 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.
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- 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.
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- 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.
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- By Tias Little
Prajna Live | Opening the Pathway of the Femoral Artery
In this class, we stretch fascia in order to promote optimal circulation through the legs.
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- 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.
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- By Tias Little
Prajna Live | Petal Power
In this class we stretch, strengthen, and broaden the four petals of the perineum.
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- By Tias Little
Prajna Live | Pigeon Poses to Release the Hip Joints
In this class we do many variations on Pigeon Pose to stretch the outer hip.
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- 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.
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- By Tias Little
Prajna Live | Pliable Hips, Concentrated Mind with Surya
We practice the slow progression of hip releases to sit at ease with an open awareness.
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- By Tias Little
Prajna Live | Preparing From the Ground, Building the Core
At the onset of summer, this class emphasizes the fire element by practicing balancing poses, from the ground up.
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- By Surya Little
Prajna Live | Quadricep
In this class we stretch and strengthen the quads to increase cardio vascular flow and to build core stability.
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- By Tias Little
Prajna Live | Relax the Hips
In this class we will use the breath, repetitive movements, and proper alignment to open the inner spaces of your hip joints and pelvis.
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- By Tias Little
Prajna Live | Rhomboid-Psoas Balance
In this class we build stability and fluidity in this pair of muscles in order to align the spine on the central axis.
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- 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.
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- By Tias Little
Prajna Live | Sciatic Nerve II: The Hips
The upper sciatic nerve is typically the culprit for radiating pain in the hip, buttock, low back and upper leg. In this class we loosen the muscles that surround the sciatic nerve in order to release the structures of the hip, hamstring, and buttock.
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- By Tias Little
Prajna Live | Stability Below, Lightness Above
With support at our base, we will bring ease and relaxation to the neck and skull.
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- By Tias Little
Prajna Live | Stability, Lightness, and Freedom: Intermediate Hips
In this class, Tias moves the degree of difficulty up a notch. Practice more complex hip openers and ilio-psoas extensions.
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- By Tias Little
Prajna Live | Staying Fluid: The Sacrum & Water Element
This class explores the fluidity and equilibrium of the sacrum and sacral-iliac joints.
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- By Tias Little
Prajna Live | Sthira in the Hip Joints
In this class we stretch and strengthen the many muscular attachments above, below, and around your hip joints and greater trochanters.
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- By Tias & Surya Little
Prajna Live | Sthira in the Legs
In this class we build strength and stability in the foot arches leading up to the knees and hip joints.
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- By Tias & Surya Little
Prajna Live | Strengthening and Stretching Your Quads for Heart Health
When the muscles of the quad are stretched and pumped, it helps propel blood through the heart.
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- 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.
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- By Tias Little
Prajna Live | Take Your Seat!
In this class we practice variations of chair pose to strengthen the legs and support the spine.
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- By Tias Little
Prajna Live | The Eagle
Practicing Garudasana brings steadiness, balance, and equipoise to both mind and body.
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- By Tias Little
Prajna Live | The Fishing Bird Poses
We do heron, swan, and crane poses to cultivate the beauty and elegance of the fishing bird.
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- By Tias Little
Prajna Live | The Four Corners of the Feet, Pelvis, and Skull
In this class we identify four corners each within the feet, the pelvis, and the cranial base.
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- By Tias Little
Prajna Live | The Garland Pose
Practicing Malasana—the Garland Pose—is a squat position that requires elasticity in the feet, ankles, knees and hips.
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- By Tias Little
Prajna Live | The Heart of the Legs
In this class we bring joy to the organ of the heart by stretching, pumping, flexing, and strengthening connective tissues of the legs.
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- By Tias Little
Prajna Live | The Inner Leg
This class is part of the Yoga for Radiant Immunity Series. In this class we mobilize the lymph in the upper inner thigh by stretching, pumping, and lengthening the fascia of the inner groin. In addition to opening the inner thigh, we improve lymphatic circulation through the foot, ankle, and hip.
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- By Tias Little
Prajna Live | The Inside Leg
This class emphasizes stretching and toning the interior leg as a way to revitalize the entire body.
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- By Tias Little
Prajna Live | The Pelvis Potential
In this class you will strengthen and stretch the core musculature around your hip joints in order to stabilize your low back.
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- By Tias Little