Feel it All - Power Yoga with Sarah

Exciting news! 1. I'm hosting a retreat! Reset • Regulate • Revive - Yoga & Wellness Retreat is happening from October 23-26* at the magical OMG Acres in West Virginia, just 3 hours from DC. This is your invitation to step away from the noise and into a supportive, trauma-informed space in a small, supportive group (max 20 participants). You'll benefit from an incredible set of wellness practitioners deeply committed to fortifying us as we embark on a collective "what next?" journey.   A taste of what awaits: Daily sunrise meditation - transformative vinyasa flows - candlelight yin yoga + healing sound bath - NADA acupuncture & herbal healing -ACT-based workshops - farm-to-table meals - bonfires under the stars - nature bathing in pristine woodland   👉 Details+Signup at https://feelitallyoga.com/reset-regulate-revive   *Note: the retreat was originally planned for September 25-28, but was shifted by popular demand to a month later, when the leaves are changing and fall routines are more settled.     2. I'm doing video versions of the most popular yoga sequences from this podcast. To start off, an upcycled version of Psoas Will Become Clear (an 85-minute intermediate power vinyasa designed to stretch and strengthen your hip flexors) at my new YouTube Channel, @feelitallyoga.    This is a video version of the original audio - no fancy studio sound, but you'll find premium, salt-of-the-earth yoga to help whatever's bothering you. Perfect for students who enjoy my audio classes but sometimes lose track of the poses I'm calling out.   More video content coming soon!

After a long hiatus, I created a very special flow for all you friends, colleagues, students or strangers who have been impacted by the culling of the federal workforce and the dissolution of USAID. Really though, it's for anyone who finds release in a strong vinyasa practice followed by some deep stretching, because we're all impacted by tectonic shifts ongoing in the U.S. Like an iceberg, the suffering we feel is visible above the service, but for many of us there's a lot more lurking down underwater, unseen but very much present. This is a flow - with a playlist to match - to let you feel what you're feeling and find some release. A couple of technical notes: most of the poses in this flow are quite standard. This is by design, to keep the sequence accessible (though still strong.). Possible exceptions are skandasana and hanumanasana - so feel free to check out a tutorial beforehand if that's helpful PSA for the surfers - this is also a sick post-surf flow, given the shoulder and hip mobility work and the lack of chaturanga push ups. Feel free to send in any questions or comments to [email protected]. Namaste!

This flow - like the previous one - has been a long time coming.  Being that it was fully 9 months in the making, it went through a series of names as I put myself through the paces of how I'm feeling about living in Uganda.  First I called it Heimweh - homesickness, plain and simple. Then I called it Fernweh - missing travel, or missing a place that's not your home. (Complex concept? It's probably a single word in German.) Finally, as I got more adjusted but still didn't feel like Uganda was home I called it Fernfreude, a word I made up to symbolize finding joy somewhere that is not your home.   Names aside, the physical practice starts off slow - so as not to jangle already-frayed nerves - and builds into a sweaty-but-smooth repeat flow demonstrating how a movement as simple as quarter salutations or bending one knee feels complex with a modified setup.  Like every flow, it reflects where I am with life right now, and - as the names reflect - that is an ever changing sense of belonging to my current station. Thus, this flow is an exhortation to honor and appreciate the protracted challenge that comes with big life transitions. It alternates moments of intensity with active rest, to train the habit of finding openness and release even in the midst of challenge. With all this, it leans heavily on the metaphor of building strength, muscle memory, and compassion until one is forced to come to the conclusion that this moment, however challenging it may seem, is possible to love. Here's the playlist: https://open.spotify.com/playlist/6UWnSWwbRAOaIAr2oiKn1O Hope you enjoy!

This one has been a LONG time in the making. It was conceived as I sunsettted after four years in Egypt, and was born in the early months of a new life in Uganda. It has been the focus of my practice for six months. Here's the idea of this flow: challenge your balance on your mat to come to terms with the norm of feeling off-balance and confronted by an ever-changing mix of emotions. Through this pracice, I've been trying to lean into all the feels while at the same time turning toward the cyclical nature of life, practicing finding balance when it's challenged, and appreciating how these cycles that we repeat help to stretch us and make us stronger. It pulls in moon salutations at the outset - here is a great tutorial (https://www.youtube.com/watch?v=B1eF-Wl2AlU)from the wonderful Esther Ekhart if you have not done them before. Take your time with this one and enjoy the challenge and the glory with this eponymous Spotify playlist (https://open.spotify.com/playlist/0FuX9NwvU6n93FO8tXTbRH)

This is a flow for Ukraine. Everyone is processing the horrors of Russia's war - and thoughts of what may come next - differently. I'm trying for the "feel it all" method, so sorry not sorry if this flow is a little brutal. I tried to infuse some hope too, because I do hope there's hope.   Note that it's pretty low in instruction early on to let you get straight into the flow with sun salutes on your breath. What you have here is just voice, but it's synched to be played alongside my Apocalypse playlist on Spotify to get you deeper in your groove. (You have to have Premium for it to work out timing-wise.) If you enjoy this podcast, please consider leaving a rating to help others find it, or just pass on to a friend in need of a good sweat - sharing is caring!

This is a flow for Ukraine. Everyone is processing the horrors of Russia's war - and thoughts of what may come next - differently. I'm trying for the "feel it all" method, so sorry not sorry if this flow is a little brutal. I tried to infuse some hope too, because I do hope there's hope.   Note that it's pretty low in instruction early on to let you get straight into the flow with sun salutes on your breath. What you have here is just voice, but it's synched to be played alongside my Apocalypse playlist on Spotify to get you deeper in your groove. (You have to have Premium for it to work out timing-wise.) If you enjoy this podcast, please consider leaving a rating to help others find it, or just pass on to a friend in need of a good sweat - sharing is caring!

Check out this flow to put yourself right after your morning run or anytime you have the mind-body-creaky vibe going on. The flow is the same as Run and Done plus a bonus side bend for the psoas. Should hit all the right places to open up your body and mind for the day ahead.  What you have here is just voice, but it's synched to be played alongside my Jiffy Lube Instrumentals playlist on Spotify to get you deeper in your groove. (Sorry, you have to have Premium for it to work out timing-wise.) If you enjoy this podcast, please consider leaving a rating to help others find it, or just pass on to a friend in need of a good sweat - sharing is caring!

Hey all - happy holidays, Happy New Year! I'm bringing back the podcasts with music, new and improved - what you have here is just voice, but it's synched to be played alongside this Bass Meets Bliss playlist on Spotify to get you deeper in your groove. The world being what it is, the piper must be paid, so you need to have to have Premium for it to work out timing-wise. For best results, do the musical flow after you've gotten the hang of the original voice-only flow. Hope you enjoy-let me know what you think! If you enjoy this podcast, please consider leaving a rating to help others find it, or just pass on to a friend in need of a good sweat - sharing is caring!

I started this as a restorative sequence to release neck pain and ended up with a practice addressing full spectrum of body-in-seat syndrome. Here's what it does: 1. Mindfully releases the neck and shoulders from built-up tension; 2. Helps you wisen-up to habitually-held stiffness so you can recognize when it crops up and choose to release it; 3. Strengthens the whole core and back body to help you avoid hunch-asana and the tightness it begets in the first place. Grab a block and strap and let's go! If you enjoy this podcast, please consider leaving a rating to help others find it, or just pass on to a friend in need of a good sweat - sharing is caring!

Neck pain is the enemy and knowing is half the battle. The other half is letting go. This is a 30-minute quickie restorative to help you: 1. Mindfully release the neck and shoulders from built-up tension; and 2. Wisen-up to your habitually-held stiffness so you can recognize it when it crops up and choose to release it. Perfect for the end of the workday or any other long-term hunching session. Grab a block and a strap and let's go! If you enjoy this podcast, please consider leaving a rating to help others find it, or just pass on to a friend in need of a good sweat - sharing is caring!

I started this as a restorative sequence to release neck pain and ended up with a practice addressing full spectrum of body-in-seat syndrome. Here's what it does: 1. Mindfully releases the neck and shoulders from built-up tension; 2. Helps you wisen-up to habitually-held stiffness so you can recognize when it crops up and choose to release it; 3. Strengthens the whole core and back body to help you avoid hunch-asana and the tightness it begets in the first place. Grab a block and strap and let's go! If you enjoy this podcast, please consider leaving a rating to help others find it, or just pass on to a friend in need of a good sweat - sharing is caring!

Running and yoga jive so completely, but limited time and energy mean you typically end up doing just one or the other on any given day. That can be a bummer if, say, you're training for a race five days a week. But one fine day I realized that you don't really have to choose. A short practice can still be freeing, meditative, and cure what ails ye. Here's a post-run sequence that fits that description with well-rounded lower body stretches plus luscious twists to lengthen and release the spine.

This is a video to accompany the "Psoas Will Become Clear - Slow Flow - 85 minute Intermediate Power Vinyasa Yoga Flow" audio class.  Nestled low and deep in the trunk, at the nexus of the core and hip lie the psoas (pronounced so-as, hence the shameless pun in the title of this podcast).  Like most of our hip and core anatomy, the psoas (a key player in the hip flexor band) have the ability to harbor all kinds of physical and emotional blockages that radiate out through the mind and body.  This is a strong slow flow with lots of long holds (plus a bonus balance sequence in this longer version) to stretch this essential area and release built-up blah.  NEW: Check out the VIDEO version on youtube.com/@feelitallyoga  If you enjoy this class, please consider leaving a rating to help others find it, or just pass on to a friend in need of a good sweat - sharing is caring!

I designed this flow to remedy the effects of travel during these strange times. My own exodus from Egypt to Nebraska left me craving some deliberate slowness and contemplation, and sporting some serious butt-in-seat syndrome: tight hips and glutes and achy back from extended sitting. The antidote? Healing in motion. Voila a powerful slow flow to tone and stretch your booty and hips while grounding your spirit right where you are now. Give it a whirl and let me know what you think!

I designed this flow to remedy the effects of travel during these strange times. My own exodus from Egypt to Nebraska left me craving some deliberate slowness and contemplation, and sporting some serious butt-in-seat syndrome: tight hips and glutes and achy back from extended sitting. The antidote? Healing in motion. Voila a powerful slow flow to tone and stretch your booty and hips while grounding your spirit right where you are now. Give it a whirl and let me know what you think!

This episode brings a lot together. Per request, thyroid regulation. Per necessity in our troubled times, emotional SOS. Heart openers and inversions regulate the thyroid and the mood, and serious hip openers release stuck-yuck emotions/rage against the machine. Add inspiration from the Black Eyed Peas, and together let's find some balance. 

We all need playtime, bonus if it gets that heart rate kicking. To get you into those bouncy, fun arm balances, this flow (adapted from Squeeze It In) packs in strength-building for core and upper body, then lets you give it a try. No inversions experience required, just a zest for adventure and readiness to jump around. The flow ends with some deep, juicy stretches to bring you down right. Check out https://www.yogajournal.com/practice/7-steps-defy-gravity-master-handstand-pose for more handstand prep.

Some days you have time to spare.  Some days you do not.  All days your body and mind need movement to function, adrenalin to cleanse, a shift in focus on physicality to release that busybusy brain.  This is a powerful 35-minute flow of creative sun salutes, upper body and core strengthening, cleansing twists, and standing balances targeting the wobbly bits. Make half an hour for this and feel the difference for 24 (or potentially longer in certain areas due to -spoiler alert- pulses in standing split

Cooped up? Need a solid workout? Here's a nice strong ladder flow focused on arms, hips and glutes. You'll move through warriors to side bending, twisting, and bound poses, double dipping on chaturanga pushups throughout to build more grace and lean muscle through the core and shoulders, then finish things off with some deep hip openers. Sweat and reset!

  Cooped up? Need a good sweat? Here's a nice strong ladder flow focused on arms, hips and glutes. You'll move through warriors to side bending, twisting, and bound poses, double dipping on chaturanga pushups throughout to build more grace and lean muscle through the core and shoulders. The intermediate version uses that fire to move you through a delightful mix of hip openers and bound standing balances... Dare to dream of the day you're doing sugarcane and bird of paradise on an actual tropical island!

A egreat advantage of yoga is that, when you need it most, a little can go a long way. Try this flow when you need a break from the screen).  You'll be amazed at what a difference 15 minutes of letting go, opening up, and breathing deeply can make. This practice is designed to release tension in the hips, heart and shoulders, and also bring space and clarity to your compressed mid-workday brain. Take a brief but impactful escape from your computer, and move through the rest of your day looser and ligh

Many of us had ways to build strength and release tension under normal circumstances, but now the gym's closed, and the stress of closer quarters and less adrenaline release may be getting to you. I've got your back with this athletic but meditative ladder flow. The 90 minute version pairs an extended warrior and twisting sequence with a fun eagle-powered balance/twisting flow. The result is a powerful practice guaranteed to free your mind and give you that bonus "day after legs day" burn.

Many of us had varied workout routines to gain strength under normal circumstances. Now the gym's out of the question, the stress of closer quarters and less adrenaline release may be getting to you... But I've got your back with this athletic but meditative ladder flow. It's built around a creative extended warrior sequence with long holds, balancing, and twists to open and strengthen your muscles and mind. If you're looking to blend power and relaxation in under one hour on the mat, this one's for yo

This is a 30 minute restorative flow to open up tight hamstrings and psoas and ease your aching back. This is a great practice to do after you've just made a jailbreak (previously known as "a walk") or done some form of dynamic, energetic exercise and are ready to cool down and open up your back.  To ease back tension and pain, the sequence loosens up your psoas and hamstrings, which can can pull on your back cause ickiness.  Give it a shot, and let me know what you think! 

A 45-minute dynamic flow to get you and that heart rate of yours moving and work out feelings of stress and general pent-up-ness.  This express version gets in some creative sun salutes, twists, and core on days when you don't have a ton of time but you do need your fix.

A 75-minute dynamic flow to get you and that heart rate of yours moving and work out feelings of stress and general pent-up-ness.  This 75 minute flow has the same sun salutes, twists, and core as the Turbo Torch Express Version, plus some extra balance poses and sculpting for the hips to remedy that extra quality time you've been spending with your couch.  Get ready to work it out and come out smiling.

This is a fun flow with lots of creative core work, psoas opening, and twists to help you detox, build core strength, and glow on into your day. Try it on for size - you'll be glad you did. If you enjoy this podcast, please consider leaving a rating to help others find it, or just pass on to a friend in need of a good sweat - sharing is caring!

This is a deliberate and intense 75 minute flow to open the heart and hips and wring you out with lots of dynamic twisting.  Grab your mat and get started! If you enjoy this podcast, please consider leaving a rating to help others find it, or just pass on to a friend in need of a good sweat - sharing is caring!

This is a strong 90 minute power yoga flow - a powerful, lighthearted sequence to help you work out tension and restore positive energy. Hope you enjoy! If you enjoy this podcast, please consider leaving a rating to help others find it, or just pass on to a friend in need of a good sweat - sharing is caring!