twists are some of the most powerful yoga postures. they wring out stress, strengthen your posture, tone your core, and activate your digestive and immune system. but they're not easy. this practice gives you a step-by-step guide to twisting more effectively...and leaves you feeling light all over.

twists are some of the most powerful yoga postures. they wring out stress, strengthen your posture, tone your core, and activate your digestive and immune system. but they're not easy. this practice gives you a step-by-step guide to twisting more effectively...and leaves you feeling light all over.

POWER 60: Making Sense of Twists

if you're not from the South, you might not be familiar with a mayo + tomato sandwich. they're THE best...the perfect simple combination and the feel good lunch of summer. this flow isn't quite the same thing, but it's close. key practices include: spinal mobility, salutations, strong hold warriors and balance series, hips on a block, and relaxation.

if you're not from the South, you might not be familiar with a mayo + tomato sandwich. they're THE best...the perfect simple combination and the feel good lunch of summer. this flow isn't quite the same thing, but it's close. key practices include: spinal mobility, salutations, strong hold warriors and balance series, hips on a block, and relaxation.

FLOW 45: Mayo + Tomato

tons of twists in this one make it the perfect practice for lightening up.  key practices include: a ton of spinal mobility stuff, lunge salutations, warrior flow, tree, camel, and deep lunge/half monkey.

tons of twists in this one make it the perfect practice for lightening up.  key practices include: a ton of spinal mobility stuff, lunge salutations, warrior flow, tree, camel, and deep lunge/half monkey.

FLOW 45: Enlightenment In Heavy Rotation

key practices: loads of salutations, abs, seated twists, straddle fold, hips on a block.

key practices: loads of salutations, abs, seated twists, straddle fold, hips on a block.

FLOW 45: Full-Body Mobility

FLOW 60: The Yoga Get-Up

FLOW 30: Stay Focused, Get Strong

a feel good flow for when you just need to move, with our three hallmark equanimity postures thrown in. practice balance in tree, moderation in camel, and patience in seated straddle fold. other postures include: cat/cow, deep lunges, standing flow, deep squat, triangle, and floor stretches.

a feel good flow for when you just need to move, with our three hallmark equanimity postures thrown in. practice balance in tree, moderation in camel, and patience in seated straddle fold. other postures include: cat/cow, deep lunges, standing flow, deep squat, triangle, and floor stretches.

FLOW 45: Yoga Comfort Food + A Few Veggies

if time is short and you want to squeeze a workout into your yoga, this one is for you. or maybe you just like your yoga to move you...a lot. either way, you'll feel great when you get up from Savasana.    key practices include: sun a's + b's, low squat salutations, warriors and standing twists, eagle/dancer/tree, table, bridge, wheel, and your choice of inversion.

if time is short and you want to squeeze a workout into your yoga, this one is for you. or maybe you just like your yoga to move you...a lot. either way, you'll feel great when you get up from Savasana.  key practices include: sun a's + b's, low squat salutations, warriors and standing twists, eagle/dancer/tree, table, bridge, wheel, and your choice of inversion.

POWER 45: Hip Mobility, Balance, and Backbends

this one's a pretty all-purpose practice. it will challenge you to stay present, watch your reactions, and listen to your body.  put it in regular rotation and you will get stronger, more flexible, and better at handling life's proverbial ups and downs. key practices include: lots of salutations, balance, camel, pigeons, straddle, and Savasana.

this one's a pretty all-purpose practice. it will challenge you to stay present, watch your reactions, and listen to your body.  put it in regular rotation and you will get stronger, more flexible, and better at handling life's proverbial ups and downs. key practices include: lots of salutations, balance, camel, pigeons, straddle, and Savasana.

POWER 60: Get Sweaty, Keep Your Cool

this one gets a little nerdy in dissecting twists, side bends, and backbends...ok, it gets really nerdy. and really good at strengthening your core all the way around. key practices include: deep lunges and squats, the Freddy Mercury twist, reverse warrior, half camel, standing split, and seated twists, side bends and folds.

this one gets a little nerdy in dissecting twists, side bends, and backbends...ok, it gets really nerdy. and really good at strengthening your core all the way around. key practices include: deep lunges and squats, the Freddy Mercury twist, reverse warrior, half camel, standing split, and seated twists, side bends and folds.

POWER 60: The Core Workout You Didn’t Know You Wanted

keeping your head out of your asana since 2009

The June class of 2015 is great! Unique and moves well. Not a powerful yoga by any means but the flow is hypnotic and really great.

June '15 class great

I like these podcasts for a well rounded, strong home practice when I can&#39;t get to class, and especially love the variety in the Deep and Flow classes. However, there&#39;s so much feedback and heavy breathing that it makes it hard to focus. The last episode (quick and dirty) was especially bad--I missed so many cues under the static. I know it&#39;s a live class, but other studios podcast their classes and seem to have clear sound.

Content is great-sound is terrible :(

Three Dog Yoga Practice Podcast

our basic FLOW sequence. breathe. bend. balance. be.

our basic FLOW sequence. breathe. bend. balance. be.

podcast: BREATHE. BALANCE. BE.

...outer hips need some attention? we got all your cross-legged folds right here: siddhasana, sukhasana, double pigeon, and cow face.

10-Minute Seated Hip Openers

...this one will get you moving...and keep you moving. all our favorite salutations, solid core work...and just a touch of reclined stretching.

...this one will get you moving...and keep you moving. all our favorite salutations, solid core work...and just a touch of reclined stretching.

20 Minute Strong Flow

our TIN MAN'S OIL CAN is a flowing practice that moves each joint through a healthy, fluid range of motion. this one gets you moving and keeps you moving...great for early morning or any time you want to get unstuck. this podcast was recorded live in-studio on April 9, 2018.

our TIN MAN'S OIL CAN is a flowing practice that moves each joint through a healthy, fluid range of motion. this one gets you moving and keeps you moving...great for early morning or any time you want to get unstuck. this podcast was recorded live in-studio on April 9, 2018.

60 minute THE OIL CAN

this one's all about taking care of your spine. full of twists, side bends and back bends...a great antidote to sitting at a desk, in a car or on an airplane. this podcast was recorded live in-studio on May 2, 2018.

this one's all about taking care of your spine. full of twists, side bends and back bends...a great antidote to sitting at a desk, in a car or on an airplane. this podcast was recorded live in-studio on May 2, 2018.

BACK IN ACTION (60-minutes)

we start this one slow, focus on moving with your breath, and end up with an all-over feel good flow. grab your mat and get to it!

we start this one slow, focus on moving with your breath, and end up with an all-over feel good flow. grab your mat and get to it!

SIMPLE FLOW (20 minutes)

short, sweet and to the point. get your asana moving and your abdominals shakin'...stay strong and stay well, y'all!

short, sweet and to the point. get your asana moving and your abdominals shakin'...stay strong and stay well, y'all!

20-Minute CORE FLOW

this one focuses on breathing, moving and freeing up your spine. great after a day at your desk, on your bike or any time you need a reset!

this one focuses on breathing, moving and freeing up your spine. great after a day at your desk, on your bike or any time you need a reset!

20 Minute Posture Saver

this one's a strong flow focused on opening up your side channels with lateral movement, twists and backbends.

this one's a strong flow focused on opening up your side channels with lateral movement, twists and backbends.

SIDE BENDS (20 minutes)

...for your hamstrings and low back; they’ll thank you for it.

10-Minute Folds & Twists

this one is straight out of the three dog yoga FLOW class playbook. stay safe...stay well...stay happy, y'all.

this one is straight out of the three dog yoga FLOW class playbook. stay safe...stay well...stay happy, y'all.

30-minute FEELS LIKE HOME FLOW

our keystone flow, taped live in our Sunday class on February 23, 2020. a few rough bits in the recording, but still a solid practice. we're working on the tech issues, thanks for bearing with us! enjoy!

our keystone flow, taped live in our Sunday class on February 23, 2020. a few rough bits in the recording, but still a solid practice. we're working on the tech issues, thanks for bearing with us! enjoy!

75-Minute For Your Own Good Flow

no mat necessary for this one...the focus here is on getting grounded, centered and breathing. it's got a lot of spinal flow, hip opening and twisting to ease stiff, sore muscles. enjoy and be safe, y'all!

no mat necessary for this one...the focus here is on getting grounded, centered and breathing. it's got a lot of spinal flow, hip opening and twisting to ease stiff, sore muscles. enjoy and be safe, y'all!

20 minute GROUNDING FLOW

wanna squeeze a sweat in? we heard a lot of you do... here's 30 minutes of strong flow, followed by a couple of minutes of good stretch. looking for a 30-minute sweet stretch with just a little flow...stay tuned!

wanna squeeze a sweat in? we heard a lot of you do... here's 30 minutes of strong flow, followed by a couple of minutes of good stretch. looking for a 30-minute sweet stretch with just a little flow...stay tuned!

podcast: the dirty 30

start with seated neck and shoulder relief, flow through some salutations, finish with twists and folds...you take it from there. 

start with seated neck and shoulder relief, flow through some salutations, finish with twists and folds...you take it from there.

10-Minute Feel Better Flow

a well-balanced flow, equally focused on getting you energized and releasing tension...side effects may include improved mood

a well-balanced flow, equally focused on getting you energized and releasing tension...side effects may include improved mood

30 Minute Twists and Side Bends

a great flow to start the day. strong and light vinyasa early on, followed by a focus on rotation and lateral extension, as well as hip openers and relaxation. this podcast was recorded live in the studio on march 7, 2018.

a great flow to start the day. strong and light vinyasa early on, followed by a focus on rotation and lateral extension, as well as hip openers and relaxation. this podcast was recorded live in the studio on march 7, 2018.

60 minute TWISTS + SIDEBENDS

an anywhere, anytime practice to hit all the right spots. 

an anywhere, anytime practice to hit all the right spots.

60-minute Keystone Flow

work out the kinks and get your body flowing with ease...this flow involves moving through all the major joint actions in a moving meditation to leave you feeling spry and serene.

work out the kinks and get your body flowing with ease...this flow involves moving through all the major joint actions in a moving meditation to leave you feeling spry and serene.

20 Minute Gliding with Your Breath

learn (or relearn) the basics of awareness meditation with this 5-minute session. we'll talk through seated posture and then give you a little space to breathe...give it a try and see how simple it is to make some room for yourself. 

learn (or relearn) the basics of awareness meditation with this 5-minute session. we'll talk through seated posture and then give you a little space to breathe...give it a try and see how simple it is to make some room for yourself.

MEDITATION: 5-minutes 

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