5 Yoga Classes to Develop Strength in Body and Mind

Obstacles may be placed along our path to challenge our capacity to persevere and consciously evolve. Confronting our pains and overcoming conflict presents the potential for an alchemical transformation process.   

Change is inevitable; transformation is a choice. Every interaction can be an occasion to reveal a more compassionate and courageous heart. 

Evolution requires that we examine how to grow past our individual and collective limitations. To do this, we rely on our mental, physical, and emotional strengths to persist through such times of lack, loss, and uncertainty. 

To counter the fear and shift the body’s prime response, focusing on practices to strengthen may assist in shifting the mindset and attitude to one that’s more receptive to change. Clara’s advice to new yoga teachers is to keep showing up and practicing. We can transform. Over time, we can master our actions and evolve our skills through consistency and repetition. Mistakes may be a great teacher if reflected upon and perhaps present a way to grow past initial limitations and fears.

A 2014 article published in Harvard Medical School illustrates how regular exercise benefits the brain’s memory and cognition. 

“In a study done at the University of British Columbia, researchers found that regular aerobic exercise, the kind that gets your heart and your sweat glands pumping, appears to boost the size of the hippocampus, the brain area involved in verbal memory and learning.” — Source

When we strengthen our bodies, we also support the mind. Another study from the University of Michigan points to the invaluable association between the mind-body connection in how our thoughts, feelings, emotions, digestion, and activity control stress levels. 

To decrease stress, anxiety, depression and aid in relaxation, the article promotes yoga, deep breathing, mindfulness, and visualization practices

When we go outside of our comfort zone and experience the discomfort of physical challenges, we develop new neural pathways in the brain that aid in evolving the ways we think, feel, and act.

A study from 2019 found that when we engage in new experiences, the brain establishes a new set of neural pathways. More pathways mean the neurons can better communicate with each other as the signals travel with more ease and efficiency. This research points at physical activity as a means to improve structural and foundational elements of learning and memory. 

Meditation profoundly affects the way the brain creates stories, associates ideas, and perceives the world, thereby affecting the body’s neurotransmitters and hormone release. Cortisol, otherwise known as the stress hormone, is released whenever we’re feeling sensations of fear and causes depreciating states of anxiety and sadness. When we practice focusing our awareness through activities such as yoga, visualization, or mindfulness techniques, we train our brain and body to adapt to new circumstances and shift the physiological response to change. 

The effect of mindfulness meditation was shown to lower cortisol levels in the blood—thereby decreasing stress and the risk of disease. 

Be it physical activity or meditation, the many ways to strengthen your resolve and excite the capacity for change. The initial step is choosing how you wish to move forward and defining the practices that will guide you along the way. 

Strength in Body and Mind

5 classes themed for Durga to encourage longevity, health, and strength.
  1. Durga Mythology Lecture.
    A 50-minute lecture on Durga’s origin story with a mantra, visualization, and questions for reflection. 
  2. Durga Flow Vinyasa.
    An intermediate vinyasa practice, this 60-minute class asks you to step into your strength with courage. Expect a strong leg and core-centric class. 
  3. Durga Mantra + Meditation.
    A 10-minute meditation and mantra class to Durga. We chant to her when we want to connect to our courage, strength, and discipline.
  4. Durga Mudra. 
    Short, 5-minute meditation with Durga’s mudra. Durga meditation asks you to focus on your courageous heart and inner strength. Use this meditation to connect to your inner warrior.
  5. The Fire of Kali Maa.
    A 60-minute vinyasa practice to honour Kali, Goddess of the Revolution. In this class themed for the Hindu Deity, Kali Maa, you’ll move through mantra, heating pranayamas with Khapalbhati breath, and leg balancing poses to build towards the peak pose with Baddha Parivrtta Hasta Padangusthasana (revolved hand to big toes pose).

Build Strength Through Maa Durga

Durga is the Warrior Goddess and protector of the universe. As a physical form of the feminine energy Shakti, she appears to battle the world’s evils. The Mother goddess, Durga, means ‘fortress’ or ‘a protected place.’ To call upon Durga is to enter the stronghold where humanity is protected from evil forces, including selfishness, greed, hatred, arrogance, anger, prejudice, and jealousy. She wears red to symbolize action and rides astride a tiger or lion carrying various weaponry in her eight hands. 

Invoke Durga for:
  • Physical, mental and emotional strength.
  • Personal empowerment.
  • Starting or completing a project.
  • Help in challenging situations.
  • Facing the negative side of your ego.
  • Protecting other people or yourself. 

The Durga Yoga Collection 

This collection is accredited by Yoga Alliance and counts toward 3.0 CE (Continuing Education) credited hours.

Durga’s Origin Story

Durga was summoned by the Gods who could not slay the evil demon who threatened to destroy the world. Mahishasura, the evil buffalo demon, received a great gift from the God Brahma, who said that man or God could never kill the demon. Mahishasura conquered the world and was poised to claim the heavens when the Gods called upon the feminine divine forces in the world- Shakti- for the legend did not say anything of the evil buffalo demon being triumphed over by the Goddess. Durga arrives as an incarnate form of Shakti, blazing forward and piercing Mahishasura with her trident, one of the many weapons she brandishes in her.

Kali appears as an avatar of Durga. In one of the legends, Kali appears from a single point on Durga’s forehead when Durga is enraged and seeks support to banish evil. 

“Durga’s transformative power carries a conviction that comes from deep inside the body, and with it often comes a sense of ‘Now!’–meaning the time is now. When that knowing is strong enough, it is followed by an action. You will willingly put your body and your speech on the line to change the situation–whether it is an internal or external one.” — Sally Kempton, Awakening Shakti.

Durga’s Mantra

Bija Mantra = Om Dum Durgayei Namaha
Meaning = Salutation to the force that brings us liberation through challenges.
“Dum” is the seed mantra for Shakti as pure strength. 



Join Practice with Clara

New members get
7-days FREE!

Sign up for a recurring subscription and get access to hundreds of different yoga classes and join the weekly LIVE yoga class.

Social Media

Most Popular

Get The Latest Updates

Subscribe To Our Weekly Newsletter

No spam, notifications only about new products, updates.
On Key

Related Posts

Emerging A New Being

Last Friday, for the live class, I pulled out a playlist I haven’t listened to in a while. I didn’t look at all the songs,

Listen With Intent

  I was speaking with a friend of mine this week about their aging parent. My friend expressed their fear that their parent may get

Can Restrictions Set You Free?

  Springtime is here and it’s a great time to clear away the lethargy of winter.  I started a cleanse today. It’s a 3-day kitchari

The Subtle Body
Workshop Series

2-hour worshops on pranayama, meditation, and mantra.

Fall 2023

Join Clara for Meditation Monday

Mondays at 8-8:20pm PST 

Live on Zoom – Free for everyone!



Join a FREE Yoga Series

7-Day Yoga Series for Beginners
7-Day Yoga Series for Vinyasa Lovers

Join me for an experiential practice!

My favourite thing about yoga is getting to watch people have a connection with themselves.


Yoga at Home

Reaffirm your commitment to a home yoga practice!

Read our post on how to set up a home yoga studio and the benefits of joining the Class of the Day.

Join the Community

Our community boasts yogis from countries all over the world who gather and co-create the spaces we share on the Practice with Clara platform.

Join a community of over 1.3k yogis from around the world in the Practice with Clara Facebook Group

· Share your feedback

· Seek help and motivation from the community

· Discuss and receive input on yoga challenges and injuries

· Cultivate a global community

· Exclusive access to content and upcoming events

· Bring your ideas and questions to the Practice with Clara Ambassadors 

Take a LIVE yoga class with Clara each week and join hundreds of yogis worldwide. 

· Ask Clara questions in the live Q&A after class

· Participate in a class with Clara and the community

· Put in your request for a specific class

· Build to a peak pose in a vinyasa-style sequence

· Learn modifications for injuries

· Receive how-to guides to advance your practice

See the History of Our 30-Day Yoga Challenges 

Take a look at the past 30-day yoga challenges. 

Read the history of the 30-day challenges with the past partnerships, themes, interviews with professionals, and more. 

Join an Upcoming 30-Day Yoga Challenge

See when the next 30-day yoga challenge is hosted to join the LIVE yoga & meditation classes.

Check out the events page to learn more. 

Are you looking for more opportunities to practice yoga, for free? 

Check out our Free Yoga page to see the latest offerings. 

Choose from three unique, free, offerings: 

30-day challenge
7-day series for beginners
7-day series for advanced vinyasa yogis 

Explore Yoga Teacher Training Options 

Learn to teach LILA FLOW YOGA with our free eBook!

The key to advancing your vinyasa practice and teaching style.

This workbook provides five written class sequences for you to experience a version of Wave Theory as designed by Clara Roberts-Oss, founder of the Practice with Clara Program.

✧ Community Feedback ✧

vinyasa yoga
vinyasa yoga
vinyasa yoga
vinyasa yoga
vinyasa yoga
vinyasa yoga

✧ Frequently Asked Questions ✧

1. What is the Practice with Clara Membership & App?

Practice with Clara is an online platform and Apps that allow you to take your yoga with you anywhere, anytime! With hundreds of classes in various styles, including Hatha, Vinyasa, Restorative, Yin, Prenatal, and Meditation, there’s something for everyone at any level of the practice. The Practice with Clara Membership provides a monthly or yearly subscription package with the first 7-days free for you to experience the courses. 

2. How is the Membership Different from the YouTube Playlists?

A membership to the Practice with Clara Apps provides:

  • Access to the members-only library of yoga classes
  • Weekly LIVE classes with Clara
  • Unique events and workshops
  • Downloadable assets including:
    • Monthly Calendars
    • Journaling Booklets
    • Spotify Playlists
  • Access to a community of yogis worldwide 
  • Q&A sessions with Clara
  • & much more!

Clara’s YouTube Channel provides carefully curated playlists to introduce you to the free programs and yoga challenges for you to get a taste of what’s offered and commit to your wellness!

3. What Do I Get When I Join the 7-Day Program?

The 7-day programs include: 

  • 7-Days of Vinyasa Yoga Intensive
  • 7-Days of Yoga for Beginners

These programs provide a weeks-worth of yoga classes to ignite your yoga practice and cultivate a new, healthy habit. 

When you sign-up for one of these programs, you’ll receive:

  • A welcome email to the program from Clara
  • A class each day for 1-week
  • Curated Spotify playlists to accompany each course
  • A calendar to track your progress
  • Access to the private Practice with Clara Facebook Group

These programs are free with no hidden costs or fees; PLUS, you’ll still receive the 7-day free trial on the Practice with Clara Apps once you complete the series!

4. What Do I Get When I Join the 30-Day Yoga Challenge?

We host quarterly 30-day yoga challenges that are always free for all members of Practice with Clara. Each yoga challenge is themed based on the season. We’ve provided our inaugural challenge, Reconnect | A 30-Day Yoga Challenge, as an email series for you to try to test your physical and mental discipline and endurance!

What you receive in Reconnect | 30-Day Challenge

  • A welcome email to the program from Clara
  • A class each day for 30-days
  • Curated Spotify playlists to accompany each course
  • A calendar to track your progress
  • A journaling booklet to incite self-reflection 
  • Access to the private Practice with Clara Facebook Group

This program is free, anytime, with no hidden costs or fees, PLUS you’ll still receive the 7-day free trial on the Practice with Clara Apps once you complete the series!

 5.  I Want to Try the App, What’s Next? 

Great, we’re so happy to have you join our community!

To set up the Practice with Clara App, here are your next steps:

6. I’m Injured, Pregnant, or New to the Practice—Can I Join?

YES, no matter where you are at in your practice, there are classes for you on Practice with Clara. 

We’ve created playlists for beginners and those who are new to the practice.

we also have the Prenatal Collections with classes from the 1st – 4th trimesters that I created when I was pregnant with my daughter. 

Finally, I offer PLENTY of modifications and suggestions based on injury in all the platform classes. 

The biggest thing is to always listen to your body; your body is the greatest teacher.

Join Practice with Clara

New members get 7-days FREE!

Sign up for a recurring subscription and get access to hundreds of different yoga classes and join the weekly LIVE yoga class.