Maven Moves

“Apply your own oxygen mask before assisting others.”

Maven Moves is a free in-person and digital community yoga series that celebrates all bodies unapologetically.

Specific Yoga Pose Breakdown

Exploring Common Yoga Asanas

In your yoga practice, you will find that each sequence is made up of a series of poses called asanas. The more you are able to find confidence in each asana, the more you will find benefit from your practice. So, take the time to refine your form. Some asanas will come easier than others. You may even find that your ability to enter and exit each asana can change from day to day. Be gentle with yourself and try not to rush through the experience.

Here, Victoria (she/her) shares her understanding of some common asanas. It is our hope that you will find it helpful in exploring your practice whether you are a beginner or advanced.

Here, Victoria (she/her) shares her understanding of some common asanas. It is our hope that you will find it helpful in exploring your practice whether you are a beginner or advanced.

Child’s Pose & Cat Cow (Bālāsana & Biḍālāsana)

Here, we break down Child’s Pose and Cat Cow. These poses are most commonly found at the start of a hatha or vinyasa flow. You may also wish to return to Child’s Pose any time you feel like you need to pause to regain your breath or opt-out of an asana instead of ending the session. Let’s explore all of the components and variations of the poses. 

  • What you’ll need for these poses: a yoga mat or towel
  • Optional: a folded blanket can be placed under the hips in child’s pose
  • Benefits of Child’s Pose: gently opens the hips and shoulders, allows you to connect with your breath, eases lower back pain
  • Benefits of Cat Cow: lengthens the spine, strengthens the abdominals, opens the chest, relieves tension in the neck, stretches the wrists 
  • All levels welcome
Premiering on _____
Premiering on _____ in Spanish

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Cobra &

Upward Facing Dog (Bhujaṅgāsana & Urdhva mukha śvānāsana) 

Discover these gentle heart-opening postures and how to make sure you’re getting in and out of them safely. You’ll find these poses in a Sun Salutation A flow, usually after chaturanga dandasana (Hi to Low Plank). 

  • What you’ll need for class: a yoga mat or towel
  • Benefits of the poses: Strengthens spine, arms, and wrists, stretches out torso and shoulders, and lengthens the spine
  • All levels welcome
Premiering on _____
Premiering on _____ in Spanish

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Downward Facing Dog & High to Low Plank

(Adho Mukha Śvānāsana & Caturaṅga Daṇḍāsana)

In this video, we review the asana you may encounter the most in a yoga class, Downward Facing Dog. It’s a gentle inversion (a pose where the heart is higher from the ground than the head) that you can come back to whenever you need a reset. From here, we learn a Hi to Low Plank, otherwise known as Chaturanga Dandasana. This is a more challenging pose that you can find in most hatha and vinyasa classes.

  • What you’ll need for class: a yoga mat or towel
  • Benefits of Downward Facing Dog: stretching through the feet and hamstrings, relieves neck tension, strengthens shoulders, increases circulation 
  • Benefits of Hi to Low Plank: tones the triceps, shoulders, and abdominals, improves posture 
  • Instructor Note: In Hi to Low Plank, start by taking the modified version so that you can get used to hugging the elbows into the ribs and avoid dumping into the shoulders. Once you get that form, try on the pushup variation. Most yogis that are just starting out tend to place unnecessary stress on the shoulders in a chaturanga for this reason.
  • All levels welcome
Premiering on _____
Premiering on _____ in Spanish

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Sun Saluation A

(Surya Namaskar A)

Learn how to master a Sun Salutation as we break down the variations of this mini-sequence. This combination of poses and flow is meant to help you warm-up for the rest of your practice.

  • What you’ll need for class: a yoga mat or towel
  • Benefits of Sun Salutation A: reconnect to the breath and be present, increase circulation, strengthen and stretch the whole body
  • All levels welcome
Premiering on _____
Premiering on _____ in Spanish

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Warriors 1, 2, 3

(Vīrabhadrāsana)

Learn how to master all three warrior poses. Discover different ways to improve and soften into these more challenging postures. 

  • What you’ll need for class: a yoga mat or towel
  • Benefits of Warriors: tones quads and glutes, strengthens core, improves posture 
  • All levels welcome
Premiering on _____
Premiering on _____ in Spanish

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Extended Side Angle & Triangle

(Utthita Parsvakonasana & Trikonasana)

Embrace the strength and length you can achieve in these poses. Let’s explore the many different variations to help you connect more to your body and breath. 

  • What you’ll need for class: a yoga mat or towel, and a block or block substitute such as a thick book or stack of books. 
  • Benefits of Extended Side Angle: boosts energy, stretches inner thighs and side body, strengthens quads and abdominals, opens the chest
  • Instructor Note: Pay attention to progressions and modifications to see where your body is at
  • All levels welcome
Premiering on _____
Premiering on _____ in Spanish

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Half Pigeon & Savasana

(Ardha Kapotasana & Shavasana)

Experience some of the most relaxing poses in yoga, Half Pigeon and Savasana. You will find these in your practice’s cool down to open the hips, slow down, and take a final moment to come back to your breath. 

  • What you’ll need for class: a yoga mat or towel, and a block or block substitute such as a thick book or stack of books
  • Benefits of Half Pigeon: increases hip flexibility and mobility, eases lower back pain, allows emotions to flow and come up 
  • Benefits of Savasana: calms nervous system, reduces stress and anxiety, promotes higher consciousness and spiritual growth
  • Instructor Note: Pay attention to progressions and modifications to see where your body is at. Take special care during Half Pigeon not to push yourself.
  • All levels welcome
Premiering on _____
Premiering on _____ in Spanish

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Guided Yoga Videos

Yoga Classes

We have curated a variety of classes with some of our favorite instructors. We are excited to share them with you. Feel free to explore your practice in ways that make sense for you. You may engage in these sessions at your own pace. For greater exploration of the most common asanas, please visit Exploring Common Asanas on this page. 

Vinyasa Flow

In this class, you will be called to connect body and breath while strengthening and stretching your full body. Try this class at the start of your day, or whenever you need an energy boost. Our instructor is Nzingah Oniwosan (she/her). Learn more about her here.

  • What you’ll need for class: a yoga mat or towel
  • All levels welcome
  • Length: 44:33
Premiering on _____

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Restorative

Take this class when you really need to slow down and check-in. You’ll be holding poses in a supported way for an extended period of time, really connecting with your breath and quieting the mind. Our instructor is Nzingah Oniwosan (she/her). Learn more about her here.

  • What you’ll need for class: a yoga mat or towel, two blankets, bolster (opt. couch cushion, pillows), blocks (or stacked books)
  • All levels welcome
  • Length: 46:10
Premiering on _____

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Yin

In this class, you will explore slower, more mindful movements that calm the nervous system and slow the breath. Try on this flow before bed or at the end of a long day. Our instructor is Victoria Gonzalez (she/her). Learn more about her here.

  • What you’ll need for class: a yoga mat or towel, a folded up blanket (you can use a throw pillow or thin couch cushion as well), 2 blocks (you can use a thick book or stack of books instead)
  • All levels welcome
  • Length: 37:42
Premiering on _____

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