sage rountree yoga

  • Fresh Vibes: Ab Kickin' Flows, Total Body Balance, and More!

    What’s the latest on YogaVibes?

    Lots of awesome yoga video material to explore. That's what.

    Utkatasana Chair Pose via

    Receive a Good Ab + Asana Kickin'

    • Urging for flat, strong abs? Enter Justin Williams’ new online yoga class! Strengthen your core with this quick and effective workout designed to target the upper and lower abs as well as your obliques. Core work also balances your 3rd chakra and builds self-confidence! (18 mins.)
    • Join Cristi Christensen for a dynamic slow flow experience that incorporates core activation, wonderful hip and quadricep stretches, and some playful arm balancing. (91 mins.)
    • In Alexandra DeSiato’s 60-minute online mat Pilates class, students can expect a full-body warm-up and then a focus on core, back, hips, glutes, quads and hamstrings. This class will have less upper-body and arm work, so it's an excellent choice for anyone recovering from a shoulder, wrist, or arm injury. Students will finish class with a deeper sense of core engagement and awakened hip and leg muscles. Nice cool down at the end. No props needed. (60 mins.)

    Achieve Total Body Balance

    • In Sage Rountree’s online yoga video – exploring yoga poses for athletes and everyone – you will establish total balance in the body - both in space and front to back, side-to-side, top to bottom - and along the way we cultivate balance between work and rest. Start with a standing warm-up to loosen shoulders and spine; move to slow-paced Sun Salutations with lunges to work the hips; finish with relaxing reclining stretches and twists and a nice long savasana. (71 mins.)

    Grow Intimate with Your Breath

    • Learn to cultivate the proper breathing technique for the practice of asana (poses) in Andres Salcedo’s all levels vinyasa flow. Travel through the principles of breath and movement, and learn how to develop an intimate and sustainable practice. Total bliss and peace guaranteed! Espanol: Una practica para todos los niveles, cultiva la técnica correcta de respiración para la practica de asana (posees). Viaja por los principios de respiración y movimiento. Aprende como desarrollar una practica intima y sostenible. Total felicidad y paz garantizada. (20 mins.)

    online yoga

  • Fresh Vids + Vibes: Bedtime Yoga, Footsie Fun, and More!

    What’s the latest on YogaVibes?

    Running fanatic?

    yoga for runners

    • Yoga for Runners: Before, During and After with Sage Rountree // In this online yoga class for athletes and everyone, look at some simple yoga exercises to do before, during, and after a run or other workout. Enjoy a dynamic warm-up to get your glutes firing and lower legs ready to move; practice alignment and focus exercises to help you stay sharp during a workout; and explore longer holds of poses to stretch your quads, hip flexors, outer hips, inner thighs, and hamstrings after a run. (23 mins.)


    Footsie fun.

    foot exercses

    • Yoga for Ankles and Feet with Ashley Turner // This is a great online yoga class for opening up the feet and ankles, especially if you've had any injuries to these areas or have worn constricting shoes. Help to actively heal your feet and ankles by bringing more oxygen-rich blood to these areas and breaking up scar tissue. Work areas including the arch, achilles tendon, and inner and outer ankles in both seated and standing balancing poses. Warning: This is a restorative practice, although it may feel pretty intense at times! (24 mins.)
    • Playing with Balance: Vinyasa Flow with Rolf Gates // In this online yoga class, you will experience a well-rounded Vinyasa flow class. Rolf will guide you to explore the relationship between your feet and your heart as you practice a standing flow sequence that includes several standing balances, including eagle pose, dancer pose, half moon, and tree pose, just to name a few. Build core strength with a plank and side plank core series, which is followed by backbends, hip openers, and then a well-deserved savasana. (95 mins.)


    Time for lights out?

    bedtime yoga

    • Nighty Night with Sean Gray // Before you hit the sac, enjoy this series of basic poses designed to release stored energy in the body after a long day and calm the mind for some shut-eye. This mellow online yoga practice is good even if you've already practiced today, particularly if you are sore. It's the yogi "night cap." (20 mins.)


    Hammies hurtin?

    hamstring stretches

    • All About the Hammies! Exhale Spa Vinyasa Flow with Goldie Oren // Open up your hamstrings in this vinyasa flow! Begin your practice with a slow flow sequence that will gently open the backs of the legs, and then move through the same sequence one breath per movement. Hold several high lunges to strengthen the legs, while continuing to open up the hamstrings in between lunges. You'll practice 4 Sun Salutation As, emphasizing the length in the backs of the knees in downward facing dog each time, and then flow through 2 rounds of Sun Salutation Bs. Throughout the practice you will practice holding poses such as triangle pose (trikonasana), pyramid pose (parsvottanasana), and revolved triangle pose (parivrtta trikonasana) to deepen the stretch in the hamstrings. Close with lizard pose, pigeon pose, pachimottanasana and a long savasana. (61 mins.)

    Hit your mat to ring in the new vibes.

  • Strike A Pose: Tadasana with Sage Rountree

    “Tadasana is the first position. If you know how to do Tadasana, you know how to do every posture that follows.” ~Claire Dederer

    This week’s Strike A Pose yoga video is brought to you by Sage Rountree, filming in Chapel Hill/Carrboro, North Carolina at the Carrboro Yoga Studio. In this free online yoga video, Sage will demo Tadasana, also called Samasthiti.


    Tadasana or Mountain Pose is a core posture of the practice. It's a posture of stability and evenness. Every other pose in yoga is built upon this foundational asana.

    In this yoga video, you will build proper alignment and stability in Tadasana from the ground up. After you learn all of the key elements of this pose, you will be more equipped to tackle other asana.


    Every other pose in yoga is simply a variation of Tadasana, by either bending various things or changing its relationship to gravity. For example, Handstand is essentially Tadasana flipped upside down. Tadasana is not only a base for asana, but many athletic positions as well. This makes Tadasana an extremely essential, beneficial pose. It may look like just standing, but I assure you, it’s not. This pose is deceptively active and far more involved than you might initially think.

    Learn it well, yogis. And in all of your poses, "Think Tadasana," as one of my fellow yogis loves to say.

    Want more strike-a-pose fun? Check out Sage's additional free online yoga videos, especially beneficial for athletes and yoga newbies.

  • Fresh Vids & Vibes: Core Crazes, Learning Your Limits, and More!

    Core Infernos. core exercises

    • Core Stability Flow with Alexa Lane // In this Vinyasa flow class, focus on core stability, strength, balance, and stretching the hamstrings. This online yoga class includes Half Moon Pose, Warrior III, Side Plank, Monkey Pose, and Boat Pose. Enjoy a seated cool down followed by savasana. (31 mins.)
    • Core Focused Flow with Gigi Yogini // Strengthen your core with the use of a block (or other creative prop) between your thighs to activate your lower abdominal muscles and pelvic floor. Challenge yourself by using this online yoga class as a regular practice to increase your overall strength. (14 mins.)
    • Xen Strength Yoga with Weights Core Balance Challenge with Danielle Diamond // This yoga with weights class focuses on building core strength while challenging your balance with a creative combination of standing poses and extra hip opening asana. Add upper body strength moves to sculpt your arms, plus cardio bursts to elevate your heart rate, and create core strength and balance like never before! Relax with a long cool down, savasana, and pranayama exercise. Practice with light hand weights or none at all! (72 mins.)


    Prenatal Restoration.

    prenatal yoga online

    • Second Trimester: Hips Open! with Olynda Smith // Focus on poses that are fantastic for the second trimester, but can also work well for anytime during pregnancy. After a prenatal specific warm-up,  focus primarily on hip openers. These grounding poses can help bring calmness and peace during periods of great change. They also prepare the body for the great transformation of the birthing process. Feel grounded, calm, refreshed, and connected to your body and baby. (30 mins.)


    Know Your Bounds.

    Lunge Twist

    • Learn Your Limits with Sage Rountree // In this online yoga for athletes class (and everyone!), work on learning where your limits are, and what might cause them. Along the way, develop the wisdom to discern between what you can control and what you cannot. Start with an innovative belly-down sequence to work the spine, hips, and shoulders. Then, move to a surprisingly tough sit-to-stand-to-sit exercise. Assess the range of motion in your hips in standing balance poses, then release your hips deeply in lunges on the floor. Finally, practice surrender in a resting position appropriate to your body's unique needs. (74 mins.)


  • Unhunch and Unwind: Yoga for Desk Job Relief

    online yoga at your desk

    I’m doing it now. Sitting at my desk. Staring at a computer screen. Hunching over my keyboard. Rounding my lumbar spine. Collapsing my shoulders. Squinting my eyes. Tensing my brow. What a yucky combo, but it’s a pattern that I, and many, fall into naturally.

    Oh, what to do?

    Well, there’s always the obvious. Make a more conscious effort to sit with an erect spine. That conscious effort, however, is incredibly difficult to sustain throughout an 8-5 grind. My advice? Take breaks. In yoga, we call these breaks counter poses. Counter those yucky desk poses with some self-supporting and hunch-reversing actions. Break for some desk yoga!

    • Yoga at Your Desk with Ashley Turner Temporarily escape the stresses of your day in this online yoga video. Practice some simple yoga techniques to loosen up physical tightness and energize your mind. Ashley will take you through yoga exercises you can do right at your desk, leaving you feeling ready to take on the day with less tension and a clearer mind. (21 mins.)Ashley Turner Yoga Online
    • Yoga at Your Desk with Gigi Yogini In this free online yoga video, learn a few ways to relieve tension in your neck, shoulders, wrists and spine while working at your desk. (4 mins.) Gigi Yogini Yoga Online

    And post-work, jump into the perfect online yoga sequence to unhunch and unwind…

    • Unhunch with Sage Rountree Designed for athletes (yet perfectly suitable for all yogis), this online yoga class places emphasis on reversing the hunch that develops when you sit in desk chairs, car seats, or bike saddles too long. Enjoy both passive and active backbends, lunges and squats, and finish with a series of twists intended to wring out any residual tension from your desk job. Also, play with making a little noise on your exhales, in order to release whatever mental and emotional tension remains. (73 mins.)sage rountree yoga for athletes

    Break. Balance. Now get your asana back to work.


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