SCHEDULE

TIAS LITTLE ONLINE - In this class we set a clear intention for the year. Through the year ahead we aim to make the body a clear vessel – supple but strong, steadfast and patient, light, and loving.

TIAS LITTLE ONLINE - In Chinese astrology, 2022 is the year of the tiger. This class is devoted to the Tiger Pose (vyaghrasana) in order to build virility inside.

TIAS LITTLE ONLINE - In this class we stretch the glut and piriformis muscle in order to release tension in the lower back and QL (quadratus lumborum).

TIAS LITTLE ONLINE - In this class we release tension in the neck, jaw, and tongue in order to help mobilize the vertebral column and draw the kundalini through the “holy tube” of the spine.

TIAS LITTLE ONLINE - This class builds elasticity and strength in the lower spine.

TIAS LITTLE ONLINE - In this class we explore the difference between moving from the front of the diaphragm versus the back of the diaphragm in order to deepen both breath and concentration.

TIAS LITTLE ONLINE - In this class we open these areas so kinetic energy can flow like a river through the shoulders and hips.

TIAS LITTLE ONLINE - To prepare for Spring we do practices to purify the pathways of prana in the body. In this class we use SATYA, bandhas, pranayama, and meditation to sweep clear the channels of the nerves, blood and lymph.

TIAS LITTLE ONLINE - It is common for areas of the body to become frozen and immobilized. In this practice we generate an inner glow of heat to melt places that have become stuck, hardened, and congealed over the winter months.

TIAS LITTLE ONLINE - In this class we free up bound muscular energy in the outer hips, by stretching, rotating, and loosening the gluteus muscles.

TIAS LITTLE ONLINE - The quadricep muscles are like a second heart. When the four muscles of the quad are stretched and pumped, it helps propel blood through the four ventricles of the heart.

TIAS LITTLE ONLINE - In this class we do movements to increase the flow of chi and prana through the kidneys, adrenal glands, and the Gate of Life.

TIAS LITTLE ONLINE - When doing Supta Padangushtasana we are essentially doing standing poses on our back. In this series of floor positions, we revitalize the legs while rejuvenating the spine and nervous system.

TIAS LITTLE ONLINE - 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.

TIAS LITTLE ONLINE - Spiral movements generate creativity, joy, and abundant energy. In this class we take the spine through numerous spiral patterns in supine, seated, and standing positions.

TIAS LITTLE ONLINE - In this class we irrigate blood and prana through all the connective tissues of the body to generate elasticity, flow, and wakefulness inside.

TIAS LITTLE ONLINE - In this class we become open vessels for whatever may need to arise in our breath, movement, meditation, and reflection.

TIAS LITTLE ONLINE - In this class we will explore the ways that each moment is original and reveals possibility for growth and change.

TIAS LITTLE ONLINE - In this class we focus on the bioenergetics of spinal motion using flexion, extension, and side-bending to reveal ways to move toward optimal spinal flow.

TIAS LITTLE ONLINE - In this class we practice yoga of the one mind in order to sense the entire body as a unified field.

TIAS LITTLE ONLINE - In this class we open our wisdom eye, the inner eye of perception, in order to look inside. Like a mandala, we orient each pose from the third eye center in the middle of the forehead.

TIAS LITTLE ONLINE - In this class, moment by moment, we practice not being so intentional or controlled in movement, thought, and action in order to open ourselves up to surprise.

TIAS LITTLE ONLINE - This class explores how prana “expresses” itself as pulsation, electrical firing, and tremor as the pathway of prana is revealed to us.

TIAS LITTLE ONLINE - This class practices differentiating the layers of fascia while realizing the singularity of mind that pervades the whole body.

TIAS LITTLE ONLINE - In this class we practice many variations of chair pose to strengthen the soft tissue around the knees, strengthen the quads, and build core connection to the spine.

TIAS LITTLE ONLINE - In this class we explore the nuance of the Breath of Fire by carefully preparing the pump-like movement of the abdomen and diaphragm.

TIAS LITTLE ONLINE - In this class we stretch and strengthen the diagonal fibers of the obliques to trim the waist and bring elasticity to the trunk.

TIAS LITTLE ONLINE - In this class we use many variations of bridge pose to improve circulation through the adrenal/thyroid loop.

TIAS LITTLE ONLINE - In this class we sense a fluid presence from coccyx to crown in order to experience meditation in the center of our being.

TIAS LITTLE ONLINE - In this class we practice many variations of boat to experience a feeling of buoyancy inside.

TIAS LITTLE ONLINE - In this class we stretch and strengthen the structures that surround the perineum— outer hips, the inner groins, and coccyx—to broaden the four petals of the perineum. 

TIAS LITTLE ONLINE - In this class we use SATYA, belly bolsters, and twists to stretch and tone the abdomen and increase blood flow into the lower limbs.

TIAS LITTLE ONLINE - In this class, discover how this key link between inner hand and inner shoulder helps open the pathway of nadis through the chest wall, shoulder, arm, and hand.

TIAS LITTLE ONLINE - In this class we grow slowly from the baby turtle up to the granddaddy kurmasana.

TIAS LITTLE ONLINE - In this practice we infuse blood through the arterial channels of the body in order to bring bright red blood flow to all the tissues.

TIAS LITTLE ONLINE - In this class we take the sacrum into multiple directions in order to generate a steady flow of life force through the spine.

TIAS LITTLE ONLINE - In this class we press, pump, extend, and flex the foot to support the flow of prana through the whole body.

TIAS LITTLE ONLINE - In this class we build strength and support in the distal “arches” of the hands and feet through standing loses and arm balances in order to support the musculature of the lower back.

TIAS LITTLE ONLINE - In this class, we stretch the fascia around the artery in order to promote optimal circulation through the legs.

TIAS LITTLE ONLINE - In this class we do many variations on shalabhasana (locust), dhanurasana (bow), and bhekasana (frog).

TIAS LITTLE ONLINE - In this class we do movements on the diagonal in order to build right-left integration.

TIAS LITTLE ONLINE - In this class we practice gaining myo-fascial support and integrity in the trunk to support the ribs and spine.

TIAS LITTLE ONLINE - In this class we spread the sternum horizontally and lift it horizontally in all poses.

TIAS LITTLE ONLINE - In this class we use somatic practices, supported asana, and mindful breathing to still the flow of prana inside and experience the body of delight.

TIAS LITTLE ONLINE - At the full moon in September, we tap the lunar essence-- the soma—a most rejuvenating and revitalizing of fluids. In this class we support the bioenergetics of internal flow, from the sacrum to the palate to the crown of the head.

TIAS LITTLE ONLINE - In this class we do variations of the lightning pose, vajrasana, to spark open the bio-electric currents that flow through the spine.

TIAS LITTLE ONLINE - In this class we do the heron, the swan, and crane poses to cultivate the beauty and elegance of the fishing bird.

TIAS LITTLE ONLINE - In this class we support the skin, fascia, and bones by settling deep into the ground.

TIAS LITTLE ONLINE - In this class we integrate self massage, acu-pressure release, and myofascial release in each pose.

TIAS LITTLE ONLINE - In this class we absorb deeply into the fluid field of the tissues.

TIAS LITTLE ONLINE - In this class we stretch and tone the abdomen to generate steady digestive fire.