yoga – One Down Dog https://onedowndog.com Yoga & Fitness | East Hollywood, Echo Park, Eagle Rock Wed, 01 Apr 2026 20:30:46 +0000 en-US hourly 1 https://wordpress.org/?v=7.0 //ffscdn.s3.us-east-1.amazonaws.com/onedowndog.com/2022/11/cropped-odd-favicon-32x32.png yoga – One Down Dog https://onedowndog.com 32 32 The Benefits of Yoga for Stress Relief (According to Science) https://onedowndog.com/2026/04/01/the-benefits-of-yoga-for-stress-relief-according-to-science/ Wed, 01 Apr 2026 19:40:34 +0000 https://onedowndog.com/?p=22507 read more]]> Your Body Already Knows How to Handle Stress. 

It just needs a little help. That’s where yoga comes in.

April is Stress Awareness Month, which, if you’re a person living in the world right now, probably feels less like a calendar event and more like a personal attack.

We’re not going to tell you to breathe more or download a meditation app. We’re going to tell you what the research actually says: yoga and movement are among the most effective, accessible, and underused tools for stress relief we have. And not just one kind of movement, all of it. 

What Stress Is Actually Doing to Your Body

When you’re stressed, your body releases cortisol, which is your primary stress hormone. It’s not the villain it’s been made out to be. Cortisol evolved to keep you alive: it sharpens focus, mobilizes energy, and gets you through hard moments. The problem only starts when levels stay elevated long after the stressor is gone. Chronically elevated, it’s linked to poor sleep, inflammation, anxiety, weight changes, and burnout. The goal isn’t to never feel stress. The goal is to keep your system from getting stuck in it, building resilience, and finding more ease.

That’s where the benefits of yoga for stress relief come in.

Why Yoga Is One of the Best Tools for Stress Relief

A 2024 systematic review published in Stress & Health found that 71% of studies measuring physiological stress markers showed significant reductions after a single yoga session. A 2025 network meta-analysis comparing exercise modalities confirmed what practitioners have long suspected: yoga produces some of the largest measurable reductions in cortisol of any form of movement studied – and it works even after just one class.

The mechanisms differ depending on what you’re doing:

Slow yoga practices like RESTORE, YIN, and SLOW FLOW activate the parasympathetic nervous system, your body’s rest-and-digest state, through breathwork, stillness, and sustained holds. YIN yoga in particular targets the fascia, the connective tissue that physically tightens in response to emotional stress – ever heard the saying we hold our issues in our tissues? That’s what this is about. A 2024 clinical study found that a 10-week YIN yoga intervention reduced anxiety after every single session and lowered baseline anxiety levels over time.

More vigorous yoga and fitness classes like FLOW+, FIT, and MAT PILATES work differently, but just as effectively. High-effort movement triggers endorphins and endocannabinoids, your brain’s natural mood regulators, with mood-lifting effects lasting up to 24 hours post-workout. Regular intense training also retrains your HPA axis to respond to everyday stress more efficiently over time. You’re not just burning it off. You’re building long-term resilience to it.

The Benefits of a Consistent Yoga Practice for Stress

There’s no one right class for stress relief. Some days you need stillness. Some days you need sweat. Sometimes it’s important to treat with opposites, sometimes you need to meet yourself where you are. What matters is showing up consistently, because the biggest benefits of yoga on stress aren’t acute. They’re cumulative. Your nervous system changes over time. Your baseline shifts. Things that used to knock you flat start to feel more manageable.

Research backs this up: studies show that regular yoga practice increases heart rate variability (HRV), the gold-standard marker of stress resilience, and raises levels of BDNF – a brain-growth factor inversely linked to anxiety.

All this to say (as my yoga teacher used to always tell me), yoga – this sh*t works!

Yoga for Stress Relief in Los Angeles

At One Down Dog, we offer eight class formats across our three eastside LA locations – Echo Park, Eagle Rock, and East Hollywood, plus online and on-demand. RESTORE, SOMATIC, YIN, SLOW FLOW, FLOW, FLOW+, FIT, MAT PILATES. Slow or sweaty, still or strong, there’s a class for every version of overwhelmed.

Making yoga a consistent part of how you manage stress is easier with our UNLIMITED+ membership – unlimited classes across all three locations, online, and on-demand, plus perks like 20% off workshops and retail, free mat rentals, and more, for one monthly rate.

$209/month. Use code $15offUL+ for $15 off per month!

buy now button

]]> 22507 //ffscdn.s3.us-east-1.amazonaws.com/onedowndog.com/2026/04/1307_ODDEchoPark_250227-scaled.jpg STITCHES & STRETCHES: Knit, Purl Restore https://onedowndog.com/event/stitches-and-stretches-mindfulness-knitting-meditation-event/ Sat, 06 Dec 2025 03:00:00 +0000 https://onedowndog.com/?post_type=tribe_events&p=22231 SIGN UP >>

Settle in for an evening of mindfulness, movement, and making. We’ll begin with a short guided meditation led by Bobbi, softening the mind and preparing you to drop into the meditative rhythm of knitting. Then Olivia will lead a BYO-materials knitting circle, offering tips, tricks, and emotional support for beginners and seasoned stitchers alike. Bring your works-in-progress, or come ready to learn something new from the group! A few days before the event, we’ll email a reminder to all preregistered students and check whether any beginners need a knitting starter kit—availability is limited.

To wrap things up, Bobbi will guide a restorative mini-practice designed to release tension in your hands, wrists, and forearms—and help you (not your creations) unwind. Expect a few light, “threaded” movements to ease you into a gentle flow state you can carry into the rest of your evening.

Your ticket includes entry into a giveaway for a grab bag of wellness goodies, including gift cards from One Down Dog ($50 toward classes, packs, memberships, workshops, trainings) and Art by Mo ($35 toward paint & sip events, wellness paint sessions, private classes, or art workshops). All proceeds support the ODD Fund, helping students keep their practice accessible.

And because crafty cat ladies stick together, we’ll have Art by Mo in the lobby. In addition to contributing a gift card for the giveaway, she’ll be connecting with students and sharing a peek at her upcoming Paint + Meditation series.

Come for the calm. Stay for the stitches.

Art By Mo Paint and Meditate workshops by Monica Holdman

Learn more about Art By Mo:

Instagram | Shop

]]> 22231 //ffscdn.s3.us-east-1.amazonaws.com/onedowndog.com/2025/11/headers-2.png Libra-ate Yourself | Finding Freedom in the Falling https://onedowndog.com/2025/09/23/cultivating-balance-in-libra-season/ Tue, 23 Sep 2025 15:29:17 +0000 https://onedowndog.com/?p=22094 read more]]> we dared ourselves to flirt with order and perfection—without rules. Instead of chasing flawlessness, we leaned into patience, clarity, and the art of letting go when imperfections surfaced. Now, in Libra Season, that exploration evolves: from striving for perfection to striving for balance. “Balance” is one of those wellness buzzwords we hear everywhere, but with so many interpretations, it can also feel heavy. We picture ourselves holding scales on our shoulders, expecting them to stay steady while life relentlessly nudges us off course—through phones, schedules, traffic, or as One Down Dog founder Jessica Rosen says, the bugs on the windshield. Our culture tends to frame balance through hustle-driven sayings: when you fall off the horse, get back on. No shade (okay, maybe some) to the cowboys who coined that one, but yoga offers us something deeper and more poetic. Instead of a “walk it off” mentality, yogic wisdom invites us to embrace the wobble. To laugh when we stumble, to learn from the moment, and to keep practicing—whether in a tricky pose or a tough conversation. That’s how we turn the fall into something fabulous.

3 Key Takeaways on Balance in Libra Season

✨ Humor softens the wobble. Laughter turns frustration into perspective, helping us lighten the load of imperfection. 🧠 Information builds clarity. When we notice patterns—on and off the mat—we transform missteps into opportunities for learning. 🌱 Cultivation creates resilience. Each fall is feedback. With practice, we grow steadier, stronger, and more compassionate toward ourselves.

Playlist of the Season: 

your higher falling - a libra themed yoga playlist Every season deserves a soundtrack. Our Libra-themed playlist is curated to sway with the scales—songs that teeter between light and deep, calm and energetic, playful and soulful. It’s music for finding balance in the wobble, whether you’re flowing through poses, navigating traffic, or just dancing it out in your living room. Let these tracks remind you that harmony isn’t about standing still, but about learning to move gracefully through the shifts. Press play, find your rhythm, and let balance sound as good as it feels.  

Asana of the Season:

libra themed asana or yoga pose - sirsasana, headstandSirsasana (Headstand)

Every season deserves a new perspective. In Libra Season, balance isn’t just about standing tall—it’s about flipping the script. Headstand (Śīrṣāsana) is the ultimate teacher in this practice: equal parts strength and surrender, focus and play. It reminds us that wobbling, tipping, or even falling are all part of the dance toward steadiness.

How to Step Into Headstand (Śīrṣāsana)

  1. Foundation first. Interlace your fingers, set your forearms on the ground, and cradle the back of your head in your hands.
  2. Root down. Press firmly through your forearms and lift your shoulders away from your ears.
  3. Lift lightly. Tuck your toes, straighten your legs, and walk your feet closer until your hips stack over your shoulders.
  4. Float up. Bend your knees into your chest, then slowly extend your legs toward the sky.
  5. Find balance. Engage your core, breathe steadily, and remember—falling is part of the practice.
✨ Ready to play with balance, flip your perspective, and enjoy the art of falling? Join Meghan Lastra in Echo Park for our upcoming Headstand Workshop—where strength meets curiosity and every wobble is welcome.

The Benefits of Headstand (Śīrṣāsana)

🧠 Mind

  • Builds focus and concentration by requiring presence and attention

  • Trains patience through gradual progress and practice

  • Cultivates mental clarity by reversing perspective and shifting energy

  • Encourages confidence and courage in facing challenges

  • Helps release fear of falling, fostering resilience and adaptability

💪 Body

  • Strengthens shoulders, arms, and core muscles

  • Improves circulation by inverting the body and assisting blood flow

  • Stimulates the lymphatic system, supporting detoxification

  • Can relieve tension in the lower back by decompressing the spine

  • Enhances balance and proprioception (awareness of body in space)

🌱 Overall Wellbeing

  • Offers an energizing, uplifting effect on mood

  • Balances the nervous system, supporting stress relief

  • Symbolically flips perspective, inviting new ways of seeing challenges

  • Builds trust in the body and practice, deepening the mind-body connection

  • Creates a playful, joyful relationship with movement and imperfection

Class of the Season: FIT: full-body

fit: full-body Balance isn’t just about stillness—it’s about finding strength in motion. FIT: Full-Body is a high-energy, total-body HIIT that invites you to play with your limits while staying grounded in your center. Through bodyweight conditioning, strength training, core work, and all-levels cardio, you’ll feel the push and pull of challenge and recovery, effort and ease—just like navigating the scales of daily life. Sweat, wobble, and laugh through it, and discover that balance isn’t about perfection—it’s about showing up, moving through, and finding joy along the way.

Book FIT: full-body >>

✨ Ready to find your flow, test your limits, and embrace a little wobble? Join our October Attendance Challenge and try a variety of classes designed to balance out your practice—because the best way to master balance is to mix it up, move your body, and have fun doing it! Plus stickers. Never forget the stickers.

Sutra of the Season: 2.26

balancing effort and ease yoga sutra 2.46

Libra Season: A Meditation on Balance

In Libra Season, we move from perfection to balance—an ever-shifting, playful dance between effort and ease. The scales we carry aren’t meant to stay perfectly level; life nudges us off course with phones, traffic, schedules, and “the bugs on the windshield.” Balance is less about standing still and more about learning to wobble with grace.

Yoga Sutra 2.46 reminds us that the practice of yoga is about finding steadiness through steady effort: sthira sukham asanam — the posture should be steady and comfortable. It’s a meditation in motion, teaching us that effort without ease becomes rigid, and ease without effort becomes sloppy. True balance lives in the middle, where we engage, stretch, breathe, and allow ourselves to wobble.

So give Libra Season and your practice a soundtrack that sways with the scales, then take it to the mat and play around with arm balances like headstand, then sweat it all out with FIT: full-body. Rinse, repeat, and get to 21 classes in October to meet our Practice Feeling Balanced Challenge. Show up, show more, and let the wobble guide us.

]]> 22094 //ffscdn.s3.us-east-1.amazonaws.com/onedowndog.com/2025/09/libra-season-blog-header.png Spreadsheet Your Soul | Virgo Season Tips for Progress, Not Perfection https://onedowndog.com/2025/08/25/virgo-season-yoga-tips-for-progress/ Tue, 26 Aug 2025 01:53:39 +0000 https://onedowndog.com/?p=22047 read more]]> The Rules Are: There Ain’t No Rules — Grease

After a season of shining in the spotlight (while helping others shine too), Virgo season calls us to declutter, ground ourselves, and reset the foundations behind the scenes. Virgos love order and strive for perfection, but when it comes to self-awareness and growth, sometimes the rules are meant to be broken—so long as no harm is done (cough, ahimsa, cough). Instead of chasing perfection, chase clarity. Like clear quartz, mental clarity amplifies everything around it.

But how do we avoid the trap of perfection without collapsing into failure? How do we clear away obstacles while keeping our emotions organized? How do we make a spreadsheet that leaves room for heart, soul, intuition, and the divine? The truth is, the rules are: there ain’t no rules. The toolkit lies in self-study. When we reflect on mistakes, we create order—and from that order comes peace. You don’t have to be flawless to feel at ease. You just have to trust that when life feels messy or out of control, it’s simply a moment of feeling messy and out of control. Through yoga, we meet those feelings and then transform them.

Virgo Season Takeaways on Perfectionism

Even Beyoncé isn’t flawless.
It’s easy to compare yourself to others and shrink under the illusion of their perfection. Yoga reminds us: it’s not about the end result, but detachment from it. Even Beyoncé—the Virgo queen herself—isn’t untouchable, just seasoned.

Get organized.
Lean into Virgo’s earth energy to cut through mental clutter. Make lists, meal prep, create rituals—whatever builds a strong foundation for steady growth.

Show up.
Virgos thrive in service, especially when things feel uncertain. Discernment is the key: balancing practical analysis (yes, spreadsheets) with wisdom that seems to come from somewhere less tangible—like the soul.

Sutra of the Season

Patanjali teaches discernment and clarity: the ability to distinguish what is real from what is not. This perfectly mirrors Virgo’s pursuit of knowledge through both intellect and intuition.

So if you’re looking at life like a spreadsheet, remember—don’t forget the splashes of color. 🌈

It doesn’t matter if you win or lose, it’s what you do with your dancin’ shoes – also Grease

Virgo Season Workshops & Community Events

Just as Virgo season reminds us that clarity matters more than perfection, our community events and workshops invite us to practice together in ways that honor both structure and soul—whether it’s flowing in celebration of Hispanic Heritage Month, walking in meditation to honor the history of the land beneath us, bathing in the vibrations of sound to release inner clutter, or simply showing up for Yoga Month celebrations that reconnect us to the joy of practice. Each gathering becomes a reminder that growth happens not in flawless execution, but in presence, service, and shared experience.  

Playlist of the Season: 

Every season deserves a soundtrack. Our Virgo-themed playlist blends organized beats with perfectly imperfect anthems—background music for your spreadsheet soul search. Let it inspire focus, clarity, and a little playful movement as you clear mental clutter and tune into presence. Give it a listen, let it set the vibe, and see how music can turn even self-study into a groove.  

Asana(s) of the Season:

Parivrtta Trikonasana (Revolved Triangle Pose)

A twisty-turny pose for life’s twists and turns. Here’s how to approach this asana:

Step your feet wide—right toes forward, left foot angled in—and square your hips. Just like Virgo loves a strong foundation, root down through both legs before you move. Reach your arms wide, hinge forward with a long spine, place your left hand on the floor, a block, or your shin, and lift your right arm to the sky. Think of this twist as Virgo’s gift of discernment: clearing clutter, finding clarity. Inhale to lengthen, exhale to refine. Hold, then rise and switch sides—balancing both halves, as Virgos always strive to do.

Repeat 3–5 cycles to stoke your inner fire and start your day with clarity, power, and heart-led intention.

🌞 Physical Benefits
  • Strengthens legs and core — engages quadriceps, hamstrings, glutes, and deep abdominal muscles.
  • Improves spinal mobility — the twist stretches and strengthens the spine, especially the thoracic region.
  • Opens hips and hamstrings — provides a deep stretch to the hamstrings, hip flexors, and outer hips.
  • Enhances balance and stability — challenges proprioception and strengthens stabilizing muscles in the feet and ankles.
  • Stimulates digestion — the twist gently massages abdominal organs, supporting detoxification and digestion.
  • Expands chest and shoulders — helps open the upper body and improve posture by countering slouching or rounding.
  • Boosts circulation — twisting and lengthening increases blood flow throughout the body.
  • Supports spinal alignment — strengthens postural muscles that help keep the spine upright.

🧠 Mental Benefits

  • Encourages clarity and focus by demanding concentration and steady breath.
  • Trains discernment—knowing how far to twist without forcing, balancing effort and ease.
  • Builds mental resilience, as the challenging balance and deep stretch require patience and presence.
✨ Energetic Benefits
  • Stimulates the manipura (solar plexus) chakra, associated with confidence, willpower, and personal clarity.
  • Awakens prana (life force) by wringing out stagnant energy in the torso and spine.
  • Balances grounding (through the legs and feet) with expansion (through the spine and arms).

💙 Emotional Benefits

  • Helps release perfectionism and control by teaching acceptance of imbalance or “wobble.”
  • Supports detoxification of emotions, offering a literal and symbolic “twist” out of old patterns.
  • Cultivates a sense of peace in imperfection, reminding practitioners that growth comes through process, not perfection.

Parivrtta Trikonasana invites Virgo season’s love of order and clarity into the body—grounding through structure, refining through discernment, and reminding us that true balance comes not from perfection, but from presence.

 

Class of the Season: YOGA TALK

A yoga philosophy class deepens Virgo season’s focus on discernment, clarity, and self-reflection. Explore ancient teachings that guide mindful action and inner growth, organizing thoughts, questioning assumptions, and balancing intellect with intuition—perfect for embracing Virgo’s pursuit of clarity without chasing perfection.

Book YOGA TALK >>

Sutra of the Season: 2.26

Patanjali emphasizes discernment—the ability to distinguish what is real from what is not. Virgo season reminds us that clarity matters more than perfection: mistakes are opportunities for growth. Progress comes from awareness and thoughtful action, not flawless execution. Like a spreadsheet with numbers and notes, Virgo energy encourages structure, focus, and discernment—while leaving space for intuition, heart, and the perfectly imperfect flow of life.

   

Journal Prompt:

After reading about Virgo season, Parivrtta Trikonasana, and Patanjali’s Sutra 2.26, take a few minutes to reflect:

  • Where in your life are you seeking perfection, and how might clarity and discernment serve you more than flawless results?

  • How can you “organize your spreadsheet soul” to create space for intuition, heart, and the imperfect parts of yourself?

  • What small steps can you take this week to practice presence, reflection, or mindful action, both on and off the mat?

Write freely, without judgment, and notice what insights arise as you connect Virgo’s energy to your own life.

   ]]> 22047 //ffscdn.s3.us-east-1.amazonaws.com/onedowndog.com/2025/08/headers.png Spring in Your Step | Aries Season at ODD https://onedowndog.com/2025/03/20/spring-in-your-step-aries-season-blog/ Thu, 20 Mar 2025 22:25:32 +0000 https://onedowndog.com/?p=21477 read more]]> Spring Clean Your Energy As the days get brighter and our surroundings more lush and vibrant, we all get a little extra pep in our step! Aries Season is considered the start of the astrological calendar, and we can see why – it’s a season of rebirth when everything feels new and ripe with possibility. If we aren’t careful, however, we can easily overcommit and our pep turns to schlep. As you Marie Kondo your closet, consider doing the same with your energy input and output. Are you using your energy wisely? Are there elements of your routine that are simply weighing you down, keeping you from sustaining your energy all season? Now’s the time to shed those dead leaves and bloom. The rams of the zodiac are natural warriors and confident leaders whose fiery energy can be harnessed into positive action, but only if we don’t second guess ourselves. If it feels heavy, it is. If it feels out of place, it is. Now, let the teachings of yoga begin again!

Energy Attracts Energy (aka Aries Season Workshops & Community Events)

  • FIT CLASSES GET NEW NAMES – Last month, we added more fitness classes to the schedule per your request, but we noticed there was something missing – a clear way to build your weekly workout routine. So, in the spirit of rebirth, we’ve updated their names to help you plan, build strength, and feel good from head to toe. Here’s a quick breakdown of the changes, and you can begin booking them under the new names on Monday, March 24:
    • FIT ➡ FIT – full-body
    • CORE ➡ MAT PILATES
    • BUTT ➡ FIT – lower-body
  • NEW MOON SOUND BATH WITH DYLAN – Reinforce your intentions and balance your inner energy with Dylan Wallace‘s bowls, gong, and vibes. Sunday, 3/30 at 7:30pm in East Hollywood.
  • YOGA TALK: NEW COMMUNITY CLASS – Join quarterly rotating teachers – beginning with Emma Alley – for unique perspectives on yoga philosophy, meditation, and community connection. Through open-hearted communication, we’ll strengthen our collective bonds and show up with energy and power amidst the chaos. Wednesdays at 7:30pm in Echo Park, beginning 4/2.
  • SPRING IN YOUR STEP: COMMUNITY HIKE – Join Mel Mah for an easy, refreshing, and social hike around Elysian Park’s West Loop, sandwiched by pre- and post-meditations and journaling designed to help you reconnect with and manage your prana, or energy. Saturday, 4/5 at 2pm at Elysian Park.
  • SILENT BOOK CLUB MEETUP – We’ve partnered with Silent Book Club LA to host a recurring meetup, and it kicks off with a social hour featuring complementary tea, Raw Cane Superjuices, candlelit reading time, and more! Saturday, 4/19 at 3pm in East Hollywood.
  • PARTNER PRENATAL WORKSHOP – There are only 5 spots left for Kim Ritley‘s last Partner Prenatal Workshop before she begins a new journey in another state! Don’t miss out on this opportunity to manage the emotional and physical demands of pregnancy while enhancing intimacy and connection with your partner. Saturday, 4/19 at 1:30pm in Echo Park.

Something to Look Forward To (aka ODD Adventures)

  • Book an adventure and have something to look forward to: there are still a few spots left for Dylan Wallace‘s Summer-Solstice-inspired journey through the chakras at an idyllic Tuscan retreat, Step Into the Sun. If your vibes are more tropical than Tuscan, we also have spots available to activate your inner power in a Costa Rican paradise with Cindy Godell and Audrey Guedelekian. Email adventures@onedowndog.com to learn more about the teachers, itinerary, accommodations, payment plans, excursions, and more.
 

Playlist of the Season

Spring in your step | an Aries themed yoga playlist     Energize your Spring and Aries Season with music that not only hypes you up, but that helps you manage the highs and lows to move forward with purpose, balance, and a sense of renewal. Tune in or tune up with our Aries themed yoga playlist  

Asana of the Season

  • Strengthens and stretches musclesasana pose of Aries season | warrior 1
  • Improves balance and stability
  • Enhances hip and ankle mobility
  • Improves posture
  • Boosts confidence, courage, focus, concentration, determination, and energy – all qualities of Aries season that will help you activate your inner power and protect your energy
Here’s a Quick Guide to Getting into Virabhadrasana 1:
  1. Stand at the front of your mat with your feet hip-width distance apart. Roll your shoulders up and back while lifting your chest.
  2. Step back with your left leg, aligning your left heel with your right heel and turning your left toes to a 45-degree angle.
  3. Square your hips to the front of the mat by bringing your left hip forward and your right hip back. Your weight should be evenly distributed between your legs.
  4. Bend your right knee so your thigh is parallel to the floor (or as close as is comfortable). Your front knee should be directly over your ankle.
  5. Inhale as you reach your arms to the sky, keeping them straight with your palms facing each other.
  6. Drop your shoulder blades down and away from your ears. Keep your core engaged.
  7. Direct your gaze forward.
  8. Hold this pose for three to five slow breaths, inhaling through your nose and exhaling through your mouth.
  9. To do Warrior 1 on the other side, bring your hands down to the mat. Then, step your left foot forward and your right foot back and repeat the instructions above.

Pranayama of the Season

pranayama of Aries season | kapalabhati Skull shining breath will leave you feeling powerful, energized, and invigorated, so you can ram your way through Aries season. It’s also cleansing, so it’s perfect for respiratory support through allergy season:
  1. Sit in a comfortable seat with a straight spine.
  2. Place your hands on the knees with palms facing upwards.
  3. Inhale deeply.
  4. While you exhale swiftly and forcefully, pull your navel towards the spine.
  5. Relax, so breath passively flows back into the lungs.
  6. Repeat about 20 times.
  7. Notice how you feel.
 

Sutra of the Season 

aries season yoga sutra 1.1 Yoga focuses uniquely on the present, which is when everything is happening and everything is possible. The first sutra translates to “Now, the teachings of yoga begin." You’re here. It’s now. And it’s always a good time to begin. Or begin again! How will you focus your energy on the present and take inspiration from the powerful warrior Aries to create sustainable action in your life?        ]]> 21477 //ffscdn.s3.us-east-1.amazonaws.com/onedowndog.com/2025/03/Aries-Blog-Header.png COMMUNITY EVENT: Flow & Flirt | A Mindful Mixer https://onedowndog.com/event/flow-and-flirt-mindful-mixer/ Sun, 23 Feb 2025 23:00:00 +0000 https://onedowndog.com/?post_type=tribe_events&p=21312 SIGN UP >>
Looking for a fresh take on dating IRL?
Flow & Flirt is a playful, movement-based speed-dating experience designed to get you beyond small talk and swiping and spark genuine connection. In our first collaboration between One Down Dog and Necterine, you’ll engage in light yoga, partnered exercises, and intentional conversation prompts, all crafted to help you move, connect, and truly see each other. No awkward icebreakers, just organic moments of presence, laughter, and chemistry. Whether you make a new friend, meet a potential partner, or simply enjoy the experience, you’ll leave feeling energized, open-hearted, and more connected. Come solo, bring an open mind, and let the experience surprise you. To register, purchase a ticket, download the Necterine app, and create a profile! https://www.necterine.com/join-necterine

Cost: $40

]]> 21312 //ffscdn.s3.us-east-1.amazonaws.com/onedowndog.com/2025/01/headers-5.png Refine, Reflect, Release, Rihanna https://onedowndog.com/2024/11/20/yoga-in-action/ https://onedowndog.com/2024/11/20/yoga-in-action/#respond Wed, 20 Nov 2024 23:25:13 +0000 https://onedowndog.com/?p=20887 read more]]> Kriya Yoga: What the Practice of Yoga Actually Looks Like

Many of us find ourselves setting goals at key moments—before a big event, milestone, or transition—pausing to reflect on how we’re doing and how we want to grow. While self-improvement is valuable, it’s easy to get caught up in chasing the next big thing or fixing what feels wrong, rather than celebrating what we’ve done well and inviting more positivity into our lives.

Yoga offers a more balanced and ongoing approach to reflection and growth. Rather than being tied to a specific moment in time, yoga philosophy encourages continuous self-awareness and intentionality. In Yoga Sutra 2.1, Patanjali outlines three foundational elements of practice: self-discipline, self-study, and surrender to a higher truth. These principles support steady, sustainable growth rooted in compassion, presence, and purpose.

1. Self-Discipline (Tapas) Self-discipline is about tuning into the body’s energy and taking intentional action. In modern practice, this often takes the form of Asana (physical postures), which helps us assess how we feel and listen to the body’s innate wisdom. Regular movement, mindful breathing, and staying consistent with these practices cultivate strength and balance—not just physically, but mentally and emotionally. 2. Self-Study (Svadhyaya) Self-study involves reflecting on our experiences and understanding our inner world. Tools like journaling, meditation, or simply taking a moment to notice our thoughts and emotions are all ways to practice self-study. This daily habit helps us connect with ourselves on a deeper level, fostering personal growth and self-awareness. For those dealing with repetitive mental loops, it can be helpful to stop obsessive thoughts with the best books on rumination—resources that guide you toward clearer, calmer thinking. 3. Surrender (Ishvarapranidhana) The final step is surrendering to a higher truth or purpose. It’s about letting go of control and trusting in something greater—whether you frame it as universal wisdom, spirituality, or devotion. This act of release allows us to move past obstacles and align with our true potential. A Practical Takeaway: Refine, Reflect, Release… Rihanna To make Sutra 2.1 easy to remember, think of it as Refine (self-discipline), Reflect (self-study), and Release (surrender). And just for fun, add Rihanna to the mix—because what’s a practice without a little rhythm and joy? By integrating these principles into daily life, yoga becomes more than a physical practice—it’s a transformative journey toward self-discovery and fulfillment. Experience yoga in action at a workshop, sound bath, community event, or our well-rounded, heart-centered 200-hour Yoga Teacher Training.  

A Kriya Yoga Themed Playlist

Playlist of the month: refine, reflect, release, Rihanna     This month’s playlist turns reflection into connection—with yourself and your community. Channel your inner Rihanna and dive into tracks that invite you to explore the deeper truths behind your past experiences. Let go of what no longer serves you, and use that insight to work, work, work, work, work, work your way through anything life throws your way. Click to shine bright like a diamond  

Asana for Action

In Hinduism, Garuda is the vehicle of the god Vishnu, and this bird-human represents virtue, hope, rebirth, and heavenly power. This translates into an advanced, bird-like stance that: 
  • Strengthens the core, thighs, legs, and ankles, while stretching the shoulders, upper back, and thighs
  • Improves balance, concentration, posture, and flexibility
  • Activates the chest, rib cage, and diaphragm, which can help relieve asthma, colds, allergies, and other respiratory disorders
  • Through its twisting motion, can help flush out toxins from the kidneys and stimulate the digestive organs
  • Helps relieve stress and back pain
Here’s a Quick Guide to Getting into Garudasana:
  1. From Mountain pose, bend your knees, engage the core, and send your hips down and back to come into Chair pose.
  2. Bring the weight into your left foot and gaze at a fixed point ahead of you – or Drishti.
  3. With your arms out to the sides for balance, lift your right leg and cross it over your left thigh as high up as you can, squeezing your thighs together.
  4. Hook the top of your right foot behind your left calf. Depending on your body, it may stay out.
  5. Exhale and take your right arm underneath your left, bend the elbows pointing your fingers to the sky.
  6. Bring the backs of the hands towards each other together.
  7. Take hold of your left thumb with your right hand if you can, or press the backs of your hands together.
  8. Reach your clasped arms toward the sky.
  9. Keep the base of the neck and your face and jaw relaxed, as you take a few breaths.
  10. To come out of the pose, uncross your arms and legs and come back to Mountain pose.
  11. Repeat on the other side.
Get on the mat to practice Garudasana  

Pranayama for Processing

pranayama of the month - same vritti or box breathing Enhance your clarity, focus, and emotional regulation with this box-breathing practice, so you can truly focus on putting yoga into action:
  1. Sit comfortably with your back supported and feet on the floor
  2. Close your eyes
  3. Inhale slowly through your nose while counting to four
  4. Hold your breath while counting to four
  5. Exhale slowly while counting to four
  6. Pause for four counts after exhaling
  7. Repeat for 10 breaths or until you feel calm
 

 

Sutra for Simplifying

yoga philosophy for reflection   This entire blog has been an exercise in putting Patanjali’s Yoga Sutra 2.1 into practice! Get ready to refine, reflect, release, and, most of all, RIHANNA your way through the next challenge you encounter.        ]]> https://onedowndog.com/2024/11/20/yoga-in-action/feed/ 0 20887 //ffscdn.s3.us-east-1.amazonaws.com/onedowndog.com/2024/11/headers-2.png 5 Arm Balance Tips– It’s Not as Hard As You Think! https://onedowndog.com/2021/08/17/5-arm-balance-tips-its-not-as-hard-as-you-think/ https://onedowndog.com/2021/08/17/5-arm-balance-tips-its-not-as-hard-as-you-think/#comments Tue, 17 Aug 2021 18:19:28 +0000 https://onedowndog.com/?p=14320 read more]]> Written by Cindy Godell, Teacher at One Down Dog
August 17, 2021

I remember the first time I experienced an arm balance that wasn’t crow – it was eka pada koundinyasa II. (pictured below 😛) We were about 45 minutes into a class led by the teacher with whom I did my teacher training, and I was confidently practicing in the front row. Each time a teacher had taught this split-like arm balance before, I’d half-heartedly throw my arm under my front leg and give it a go with an inner voice saying, “Eh, it’s probably not gonna happen today." 

cindy in eka pada koundinyasa II arm balance pose
Cindy in eka pada koundinyasa II

But this time, my arm went under my leg, I moved my leg off to the side, I shifted my upper body into chaturanga, and magically – my back foot lifted of the floor. I was flying! I did it! And it wasn’t as hard as I thought! 

I landed on the floor and shouted in a class of forty people, “Yes!" It was a feeling of accomplishment that caught me by surprise. Ever since then, I can’t get enough of balancing on my hands and empowering other people to just keep trying because it’s truly not as hard as you think!

Here are my top 5 tips for arm balancing:

1. Warm up for the arm balance(s) you want to practice, and keep in mind that some will feel more accessible than others. 

Not all arm balances are created equally; some of them require twisting, some require stretching through the hamstrings, some require deep hip flexion, etc. There are many shapes to play with, so find arm balances that make sense for you and make sure to warm up the different parts of the shape so that when it’s time to fly on your hands, the balance feels both strong and light.

2. Use a crash pad. 

New to arm balancing? Place a pillow, blanket, or bolster in front of your face so you have something to cushion your fall. To get some air time on your hands, you must lean toward the fingertips enough to lift the back of the shape. It can be helpful to know you’ve got something there to catch you should you lean a little too far forward, though you will likely not even need it!

3. Start with the feet on a yoga block. 

Speaking of leaning forward, you can give yourself a head start by getting your feet off of the floor and onto a block. This will help with some of the work in lifting the back of the shape.

4. Lift up. 

Once you’ve leaned forward enough to start to find your balance, look for a lift in your pose. Resist the gravitational force that is pulling you down by pressing into your hands, engaging the middle of your body, and keeping the chest lifted.

5. Be patient. 

A big piece of holding an arm balance or inversion is building awareness around how your body moves in and out of the pose and feeling comfortable and confident in those transitions. This proprioception is built over time and with lots of practice.

Bonus tip: Have fun in your exploration, and remember there’s always tomorrow!

Join my Arm Balance Workshop online or in person at One Down Dog!

Date: Friday, Aug 20th 2021 
Time: 5:00-6:30pm (Pacific)
Location: In Person at our Silverlake Studio or Online via Zoom

Join us as we play with the arm balances you love and the arm balances that challenge you! Arm balances are a great way to help you explore patience, balance, strength, will, and so much more. We’ll start with an asana + meditation practice to warm up and then break down four to five different arm balances, plus their progressions and modifications. This workshop is open to all levels!

Cost:
$30 to participate in person
$20 to participate online
15% off for unlimited members

ATTEND ONLINE >>
IN-PERSON WORKSHOP

]]> https://onedowndog.com/2021/08/17/5-arm-balance-tips-its-not-as-hard-as-you-think/feed/ 4 14320 //ffscdn.s3.us-east-1.amazonaws.com/onedowndog.com/2021/08/5-tips-for-arm-balancing-1.jpg RESTORE Teacher Training with Sam Akers https://onedowndog.com/2019/02/27/restore-sam-akers/ Wed, 27 Feb 2019 05:40:10 +0000 http://newodd.flywheelstaging.com/?p=6411 read more]]> If you haven’t heard, ODD has some absolutely amazing teacher trainings happening throughout the next few months. One of them happens to be a restorative yoga workshop with the wonderful Sam Akers. It’s taking place at our Echo Park studio from March 7 – March 10 (find more details here). Whether you’re a certified yoga teacher or a student looking to deepen their practice  through restorative asana, this training is for you! Are you intrigued by this concept but not really clear about what restorative yoga actually is? Keep reading. Check out the photos. Learn about this beautiful practice, how Sam came to love it, why she continues to do what she does, and what you can expect to get from the training. Enjoy!
Why is Restorative Yoga near and dear to my heart?
Restorative Yoga allowed me to heal from 11 years of Chronic Fatigue, Fibromyalgia, and Lyme Disease. I had been diagnosed with all of these ailments, in a 3 month period, in 1997. Completely debilitating and confusing. Western medicine attempted to help, but really was making me worse with all kinds of medications. I found myself at a holistic chiropractor, one day in 1998, who suggested that I try yoga. I didn’t find restorative in my first class, but instead, I went to whatever class fit my schedule, as there was not really any guidance. It was a Vinyasa class that nearly killed me. Luckily, the owner of the studio was the teacher, and she sweetly suggested Restorative Yoga. What is this, I asked? Well, she responded, you lay on the floor, completely supported and rest. I was not excited by this, in fact, it sounded ridiculous. I was already laying around all day, why would I spend MORE time doing this? What I didn’t know, in that moment, was that Restorative Yoga was and could be, so much more than just laying on the floor. I did get myself back to the studio, about a month later. I walked into class and there was the lovely teacher, David. His voice was kind and understanding. He proceeded to guide us through 4-5 asana and he would come over and offer me extra support, for my arms and legs. It was in Reclining Butterfly, Supta Baddha Konasana, that I had my first true healing experience. It was pretty wild. I saw soft golden light, I experienced a sweet voice in my mind, letting me know all would be ok, and I cried and cried. He let me remain in that asana, while others moved on. His support was the reason that I was able to let go, begin to heal and come closer to the pain within my self. I felt completely safe. I had no idea that I was in any emotional pain at all. I was not aware that the trauma I experienced growing up, was now living in my tissues. I had never given myself permission to slow down, in part, because I knew it could be painful. But with David there, supporting me with his kind heart, voice and his seeing my discomfort and supporting that too, I could stay. And stay I did. That afternoon, I got all the props, bolster, blocks, blankets, and began my daily practice of reclining butterfly, which I still practice to this day. I am sure, that this practice saved my life.
Why is Restorative Yoga of value to me?
Not only because of my own healing experience, but now because of reports from thousands of students and clients I have supported in practice. I find that most of us push ourselves plenty. We push into experience, we push away from experience. We cling, we avert. But how often are we given permission to dive in, to sink in, to our own hearts and our own needs. How often are we supported in the arising and passing of ALL feelings and thoughts? One of the reasons that I lead trainings in Restorative Yoga is because we do not receive enough training in this modality, in our 200 hour training programs. Throw a bolster down and you are good to go, right? My experience 21 years ago was particularly healing because David fully supported my body. I felt safe, cocooned, seen. My nervous system could relax, my endocrine and immune systems could follow suit. My psoas could soften and years of held pain could release, sweetly and fully. My work with Judith Lasater and Leeann Carey just solidified my belief. They both teach in a way that encourages the complete support of the student, but we must train our eyes to see where support might be needed. This means more blankets under the joints of the body, adjustments of height of props and use of sandbags and blankets on the body. The student should be a comfortable as possibly, with little to no stretch sensation. This is why Yin and Restorative are completely different practices. I have now been guiding students in Restorative healing for over 18 years. My restorative classes, workshops and trainings are my best attended classes and I believe it because of the level of care that I offer, along with the use of loving kindness meditations and breath work. I have had the honor and pleasure of watching hundreds of students heal themselves, through restorative practices, no pushing, just being. Please join me for another wonderful, fun and eye opening weekend of Restorative Yoga! In this March training at One Down Dog, all students are welcome. You do not need to be a yoga teacher. In fact, I encourage anyone in the health fields to join us as it is fabulous to integrate Restorative into therapy, nursing, PT and OT, just to name a few. If you are a teacher, learn to support the body/mind/hearts of your students even more fully and successfully. You will receive 2 manuals for this training as it is level 1/2 and we will review the basics and foundational asana as well as delve into some of the more interesting and fun asana that can be used in therapeutics. We will discuss trauma, resourcing, Metta meditations, Yoga Nidra and more. I love discussions and often you, the students, inform the training greatly with what your particular interests are. You may also earn CEU’s through YA, if you need them, in taking this course. Thank you for being a part of the Relaxation Revolution! With Metta and Restorative Yoga, we CAN heal the world. Let’s begin…..” Samantha Akers, C-IAYT, E-RYT500, CMT, MFRT ]]> 6411 Adventures in Sanskrit https://onedowndog.com/2018/04/10/sanskrit-catherine-weiss/ Tue, 10 Apr 2018 21:58:43 +0000 http://newodd.flywheelstaging.com/?p=5723 read more]]>
This is Catherine Weiss. She’s about to drop some knowledge on you with some glory and grace.
Sanskrit for Yogi’s workshop this Thursday – onedowndog.com/workshops
How did your sanskrit journey begin? 
My Sanskrit journey began last spring in my 200 hour teacher training at ODD. Reading the Yoga Sutras I referred over and over to the pronunciation guide at the back of Heart of Yoga. For my final project I decided to teach a short lesson on phonetics (which letters produce which sounds) and diacritics (the accents, dots and lines above and below letters).  The lesson was a big success, and Jessica Rosen suggested I study Sanskrit at LMU.
What do you love most about the language? 
Sanskrit is fascinating. It can encapsulate lots of meaning within a few words, making it super poetic and also super potent. In English we use all these filler words (like, as, this, that, in, on, beyond, etc.), to make meaning. In Sanskrit these filler words are folded into the main words of every sentence, so the language flows beautifully. Translation is really challenging, but it’s also really fun.
Why is it important for teachers to use the language?
I am not of the opinion that every teacher must use the Sanskrit names of poses. However, I do think a basic familiarity with the language is important. Cultural appropriation and decolonization are big buzzwords these days.  Learning more about where yoga came from is a way for practitioners to honor its culture.  Awareness of Sanskrit pronunciation and spelling will better enable teachers and students to engage in meaningful dialogue, both with texts such as the Yoga Sūtras of Patañjali, and also with practitioners from India.
Any advice for new teachers/yogis who are intimidated by Sanskrit? Bring your beginner’s mind! Learning any language is a little bit awkward, but a willingness to try despite that awkwardness will go a long way. Making unfamiliar sounds is challenging at first, but eventually with practice the sounds of Sanskrit will feel normal. Remember how foreign yoga felt the first few times you tried, but eventually the poses feel like home.
What are you hoping people leave with after taking this workshop?I want people to leave feeling more comfortable using Sanskrit terms.  The main focus will be on pronunciation of transliterated Sanskrit, with emphasis on words and phrases common in the yoga studio.
And just for fun: What is your favorite Sanskrit word or phrase? Sukham bandhāt pramucyate –Bhagavad Gītā verse 5.3
“Sweetly from bondage one is liberated”.
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