7-Day Meditation Challenge

meditation challenge

Do you crave a slower practice this summer? 

Join me for a 7-Day Meditation Challenge 

Meditation helps you:

  • Manage stress.

  • Observe intense emotions. 

  • Enhance imagination. 

  • Increase in self-awareness.

  • Develop tolerance and compassion for others. 

meditation challenge

Preview the 7-Day Meditation Challenge Playlist

The best part… it’s entirely virtual!

Participants can expect:

  • A short meditation practice for each day of the challenge.

  • Slow flow yoga classes on a few of the days to move your body.

  • Breathwork, intention setting, affirmations, and visualization practices.

★ Prizes for a few winners include a month’s subscription to Practice with Clara.

Thinking of Joining Us?

Here’s All You Need to Know:

WHAT?

7 days of meditation classes

WHERE?

Virtual, at your home studio

WHO?

YOU! All new members of Practice with Clara get the first 7-days for free

WHEN?

Monday, August 16th – Sunday, August 22nd

WHY?

Set an intention, practice conscious rest, create calm in your body. 

Challenge Checklist

Here’s how to join:

  1. Visit the 7-Day Meditation Challenge Playlist on Practice with Clara. 

  2. Join the Practice with Clara Community Facebook Group.

  3. Get the class calendar to track your progress. 

 

Win a month’s subscription to Practice with Clara!

Here’s how to enter to win:

  • Post a photo, quote, or anything else that shares your experience on Facebook or Instagram, and tag me to be entered to win a prize!

  • Winners receive a month’s subscription to Practice with Clara.
  • Post every day to be entered as many times as you want! There’s no limit to how many times you can enter. 

Rules for the challenge:

  1. Practitioners must complete the 7 days of yoga; however, we invite you to move the classes around to serve how you feel—if you’re tired, don’t push yourself. Take savasana or rest on your mat when you need it. The point is making it to your mat every day, and that’s what counts towards the 30 days!
  2.  Practitioners are encouraged to interact with the day’s class by typing YES in the comments in the PWC App or in the private Facebook Group. This practice promotes motivation, positivity, and inclusion within the community. 
  3. The challenge is completely free for all new members. If you don’t cancel your subscription at the end of the challenge, you will be charged the monthly billing charge. 

The virtual yoga challenges are free for all new members of Practice with Clara as we want to support and sustain the community-at-large, which means providing yoga to those who may not be able to afford it otherwise. 

 

How We Honour Accountability

The best way to create a habit is through accountability – Check-in with the PWC community to hold yourself accountable for the challenge and your intentions.

Here are two ways for you to get in touch and say YES to completing the daily classes. 

  1. In the PWC App:  type ∾ YES ∾ in the comments after you finish the class to share that you’ve done your yoga.
  2. In the PWC FB Group: We will post the class daily; you can type ∾ YES ∾ in the comments to share that you’ve done your yoga.
You choose the method; we hold you accountable for your goal for the month. 
home yoga

Read the history of the 30-Day Virtual Yoga Challenge to see the past partnerships, benefits, & prizes!

 

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 

free yoga clara roberts oss

Feedback from Past Challenges: 

This challenge has been the first yoga challenge I have successfully completed. I have attempted others at my studio but the flexibility of recorded classes matched with the really smart sequencing of hard/medium/restorative classes made this challenge actually accessible and sustainable. I feel completely motivated to practice yoga daily for the remainder of the year and it feels like an actually attainable goal. In the very stressful time of covid, this challenge has brought me the most strength and peace I’ve felt since last March. I am SO grateful. Thank you.

Jessica Zelenack

This was a great challenge for inspiring introspection, personal change and a gentle daily discipline of arriving to the mat. I appreciated the focus on mantras and chanting on some days, and the flexibility to choose among options to fit our schedules. As always, Clara's voice, cueing, pacing and humor make every class a good one - I have a hard time picking favorites!

Lorah Super

I always spend about 10-15 minutes trying to find the class I want to take in the morning, so I loved just looking at the date for which class to do. I had never done mantra and found I loved it. The challenge introduced me to the idea that not all yoga classes have to be Energetic vinyasa. It also made me feel like I was part of a yoga studio rather than just me doing yoga by myself.

Eileen Cullen

7-Day Inversions Yoga Challenge

Inversions Yoga Challenge

Do you want to build confidence AND strength?

Join Clara for a 7-Day Inversions Yoga Challenge 

Inversion practice helps you:

  • Build upper body strength

  • See the world from a unique perspective

  • Confront your fears

  • Improve balance

Inversions Yoga Challenge

The best part… it’s entirely virtual!

Participants can expect:

  • An inversion class for each day of the challenge. 

  • Fluid and dynamic, 30-60 minute yoga classes.

  • Meditation and mantra classes to ground after going upside down.

★ Prizes for a few winners include swag bags and a 3-month subscription to Practice with Clara.

Thinking of Joining Us?

Here’s All You Need to Know:

WHAT?

7 days of playful vinyasa classes where you’ll go upside down

WHERE?

Virtual, at your home studio

WHO?

YOU! All new members of Practice with Clara get the first 7-days for free

WHEN?

Monday, July 19th – Sunday, July 25th

WHY?

Challenge your fear, gain confidence and strength, embrace daily rituals

Challenge Checklist

Here’s how to join:

  1. Visit the 7-Day Inversions Yoga Challenge Playlist on Practice with Clara. 

  2. Join the Practice with Clara Community Facebook Group.

  3. Get the class calendar to track your progress. 

 

Win Prizes!

How to enter to win:

  • Post a photo, quote, or anything else that shares your experience on Facebook or Instagram, and tag Clara to be entered to win a cool prize!

  • Prizes include Practice with Clara swag bags with goodies inside and a 3-month subscription to the apps!
  • Post every day to be entered as many times as you want! There’s no limit to how many times you can enter. 

Rules for the challenge:

  1. Practitioners must complete the 7 days of yoga, however, we invite you to move the classes around to serve how you feel—if you’re tired, don’t push yourself. Take savasana or rest on your mat when you need it. The point is making it to your mat every day, and that’s what counts towards the 30 days!
  2.  Practitioners are encouraged to interact with the day’s class by typing YES in the comments in the PWC App or in the private Facebook Group. This practice promotes motivation, positivity, and inclusion within the community. 
  3. The challenge is completely free for all new members. If you don’t cancel your subscription at the end of the challenge, you will be charged the monthly billing charge. 

The virtual yoga challenges are free for all new members of Practice with Clara as we want to support and sustain the community-at-large, which means providing yoga to those who may not be able to afford it otherwise. 

 

How We Honour Accountability

The best way to create a habit is through accountability – Check-in with the PWC community to hold yourself accountable for the challenge and your intentions.

Here are two ways for you to get in touch and say YES to completing the daily classes. 

  1. In the PWC App:  type ∾ YES ∾ in the comments after you finish the class to share that you’ve done your yoga.
  2. In the PWC FB Group: We will post the class daily, you can type ∾ YES ∾ in the comments to share that you’ve done your yoga.
You choose the method, we hold you accountable for your goal for the month. 
home yoga

Read the history of the 30-Day Virtual Yoga Challenge to see the past partnerships, benefits, & prizes!

 

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 

free yoga clara roberts oss

Feedback from Past Challenges: 

This challenge has been the first yoga challenge I have successfully completed. I have attempted others at my studio but the flexibility of recorded classes matched with the really smart sequencing of hard/medium/restorative classes made this challenge actually accessible and sustainable. I feel completely motivated to practice yoga daily for the remainder of the year and it feels like an actually attainable goal. In the very stressful time of covid, this challenge has brought me the most strength and peace I’ve felt since last March. I am SO grateful. Thank you.

Jessica Zelenack

This was a great challenge for inspiring introspection, personal change and a gentle daily discipline of arriving to the mat. I appreciated the focus on mantras and chanting on some days, and the flexibility to choose among options to fit our schedules. As always, Clara's voice, cueing, pacing and humor make every class a good one - I have a hard time picking favorites!

Lorah Super

I always spend about 10-15 minutes trying to find the class I want to take in the morning, so I loved just looking at the date for which class to do. I had never done mantra and found I loved it. The challenge introduced me to the idea that not all yoga classes have to be Energetic vinyasa. It also made me feel like I was part of a yoga studio rather than just me doing yoga by myself.

Eileen Cullen

7-Day Core Yoga Challenge

Do you want to get stronger in body and mind? 

Join Clara for a 7-Day Core Yoga Challenge 

A strong core helps you:

  • Develop better posture

  • Sustain sports and yoga practice

  • Improve balance and stability

  • Enhance athletic performance

The best part… it’s entirely virtual!

Participants can expect:

  • A core class for each day of the challenge. 

  • Short and fiery, 10-30 minute yoga classes.

  • Meditation and slower-paced classes to offset the core strengthening.

★ Prizes for a few winners include swag bags and a 3-month subscription to Practice with Clara.

Thinking of Joining Us?

Here’s All You Need to Know:

WHAT?

7 days of >30-minute core yoga classes

WHERE?

Virtual, at your home studio

WHO?

YOU! All new members of Practice with Clara get the first 7-days for free

WHEN?

Monday, July 5th – Sunday, July 11th

WHY?

Build core strength, develop discipline, embrace daily rituals

Challenge Checklist

Here’s how to join:

  1. Visit the 7-Day Core Yoga Challenge Playlist on Practice with Clara. 

  2. Join the Practice with Clara Community Facebook Group.

  3. Get the class calendar to track your progress. 

 

Win Prizes!

How to enter to win:

  • Post a photo, quote, or anything else that shares your experience on Facebook or Instagram, and tag Clara to be entered to win a cool prize!

  • Prizes include Practice with Clara swag bags with goodies inside and a 3-month subscription to the apps!
  • Post every day to be entered as many times as you want! There’s no limit to how many times you can enter. 

Rules for the challenge:

  1. Practitioners must complete the 7 days of yoga, however, we invite you to move the classes around to serve how you feel—if you’re tired, don’t push yourself. Take savasana or rest on your mat when you need it. The point is making it to your mat every day, and that’s what counts towards the 30 days!
  2.  Practitioners are encouraged to interact with the day’s class by typing YES in the comments in the PWC App or in the private Facebook Group. This practice promotes motivation, positivity, and inclusion within the community. 
  3. The challenge is completely free for all new members. If you don’t cancel your subscription at the end of the challenge, you will be charged the monthly billing charge. 

The virtual yoga challenges are free for all new members of Practice with Clara as we want to support and sustain the community-at-large, which means providing yoga to those who may not be able to afford it otherwise. 

 

How We Honour Accountability

The best way to create a habit is through accountability – Check-in with the PWC community to hold yourself accountable for the challenge and your intentions.

Here are two ways for you to get in touch and say YES to completing the daily classes. 

  1. In the PWC App:  type ∾ YES ∾ in the comments after you finish the class to share that you’ve done your yoga.
  2. In the PWC FB Group: We will post the class daily, you can type ∾ YES ∾ in the comments to share that you’ve done your yoga.
You choose the method, we hold you accountable for your goal for the month. 
home yoga

Read the history of the 30-Day Virtual Yoga Challenge to see the past partnerships, benefits, & prizes!

 

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 

free yoga clara roberts oss

Feedback from Past Challenges: 

This challenge has been the first yoga challenge I have successfully completed. I have attempted others at my studio but the flexibility of recorded classes matched with the really smart sequencing of hard/medium/restorative classes made this challenge actually accessible and sustainable. I feel completely motivated to practice yoga daily for the remainder of the year and it feels like an actually attainable goal. In the very stressful time of covid, this challenge has brought me the most strength and peace I’ve felt since last March. I am SO grateful. Thank you.

Jessica Zelenack

This was a great challenge for inspiring introspection, personal change and a gentle daily discipline of arriving to the mat. I appreciated the focus on mantras and chanting on some days, and the flexibility to choose among options to fit our schedules. As always, Clara's voice, cueing, pacing and humor make every class a good one - I have a hard time picking favorites!

Lorah Super

I always spend about 10-15 minutes trying to find the class I want to take in the morning, so I loved just looking at the date for which class to do. I had never done mantra and found I loved it. The challenge introduced me to the idea that not all yoga classes have to be Energetic vinyasa. It also made me feel like I was part of a yoga studio rather than just me doing yoga by myself.

Eileen Cullen

Do you want to get stronger in body and mind? 

Join Clara for a 7-Day Core Yoga Challenge 

A strong core helps you:

  • Develop better posture

  • Sustain sports and yoga practice

  • Improve balance and stablity

  • Enhance athletic performance

The best part… it’s entirely virtual!

Participants can expect:

  • A core class for each day of the challenge. 

  • Short and fiery, 10-30 minute yoga classes.

  • Meditation and slower-paced classes to offset the core strengthening.

★ Prizes for a few winners include swag bags and a 3-month subscription to Practice with Clara.

Thinking of Joining Us?

Here’s All You Need to Know:

WHAT?

7 days of >30-minute core yoga classes

WHERE?

Virtual, at your home studio

WHO?

YOU! All new members of Practice with Clara get the first 7-days for free

WHEN?

Monday, July 5th – Sunday, July 11th

WHY?

Build core strength, develop discipline, embrace daily rituals

Challenge Checklist

Here’s how to join:

  1. Visit the 7-Day Core Yoga Challenge Playlist on Practice with Clara. 

  2. Join the Practice with Clara Community Facebook Group.

  3. Get the class calendar to track your progress. 

 

Win Prizes!

How to enter to win:

  • Post a photo, quote, or anything else that shares your experience on Facebook or Instagram, and tag Clara to be entered to win a cool prize!

  • Prizes include Practice with Clara swag bags with goodies inside and a 3-month subscription to the apps!
  • Post every day to be entered as many times as you want! There’s no limit to how many times you can enter. 

Rules for the challenge:

  1. Practitioners must complete the 7 days of yoga, however, we invite you to move the classes around to serve how you feel—if you’re tired, don’t push yourself. Take savasana or rest on your mat when you need it. The point is making it to your mat every day, and that’s what counts towards the 30 days!
  2.  Practitioners are encouraged to interact with the day’s class by typing YES in the comments in the PWC App or in the private Facebook Group. This practice promotes motivation, positivity, and inclusion within the community. 
  3. The challenge is completely free for all new members. If you don’t cancel your subscription at the end of the challenge, you will be charged the monthly billing charge. 

The virtual yoga challenges are free for all new members of Practice with Clara as we want to support and sustain the community-at-large, which means providing yoga to those who may not be able to afford it otherwise. 

 

How We Honour Accountability

The best way to create a habit is through accountability – Check-in with the PWC community to hold yourself accountable for the challenge and your intentions.

Here are two ways for you to get in touch and say YES to completing the daily classes. 

  1. In the PWC App:  type ∾ YES ∾ in the comments after you finish the class to share that you’ve done your yoga.
  2. In the PWC FB Group: We will post the class daily, you can type ∾ YES ∾ in the comments to share that you’ve done your yoga.
You choose the method, we hold you accountable for your goal for the month. 
home yoga

Read the history of the 30-Day Virtual Yoga Challenge to see the past partnerships, benefits, & prizes!

 

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 

free yoga clara roberts oss

Feedback from Past Challenges: 

This challenge has been the first yoga challenge I have successfully completed. I have attempted others at my studio but the flexibility of recorded classes matched with the really smart sequencing of hard/medium/restorative classes made this challenge actually accessible and sustainable. I feel completely motivated to practice yoga daily for the remainder of the year and it feels like an actually attainable goal. In the very stressful time of covid, this challenge has brought me the most strength and peace I’ve felt since last March. I am SO grateful. Thank you.

Jessica Zelenack

This was a great challenge for inspiring introspection, personal change and a gentle daily discipline of arriving to the mat. I appreciated the focus on mantras and chanting on some days, and the flexibility to choose among options to fit our schedules. As always, Clara's voice, cueing, pacing and humor make every class a good one - I have a hard time picking favorites!

Lorah Super

I always spend about 10-15 minutes trying to find the class I want to take in the morning, so I loved just looking at the date for which class to do. I had never done mantra and found I loved it. The challenge introduced me to the idea that not all yoga classes have to be Energetic vinyasa. It also made me feel like I was part of a yoga studio rather than just me doing yoga by myself.

Eileen Cullen

Art of Sequencing Training

art of sequencing
art of sequencing

Art of Sequencing 

A 20-Hour Online Yoga Teacher Training

Friday, July 16th – Monday, July 19th, 2021

Learn the science of holistic vinyasa yoga sequencing

We’ll unpack peak yoga postures, do a deep dive into Prana Flow Wave Theory sequencing, discuss themes, integrate unique elements into a class, and explore how and why we create balance in the body and mind.

This 4-day virtual training is for advanced students and yoga teachers looking to deepen their knowledge of vinyasa yoga and develop their practice.

This program features the history and practice of vinyasa yoga, specifically, Prana Vinyasa Flow pioneered by my teacher, Shiva Rea. This style of yoga embodies movement, chanting, music, and breath control to direct the life force/energy (Prana). 

Hi, I’m Clara,

I am super passionate about vinyasa sequencing and have been teaching the Art of Sequencing for 15 years. My goal is to assist teachers in developing a holistic approach to vinyasa yoga sequencing and show students the power of experiential movement practices.

“The knowledge I gained from Clara’s training was astronomical, and I would do it all again in a heartbeat. Working with Clara has greatly enhanced my ability to execute sequenced classes more professionally. These are the “how to’s” or the “teaching” that I took away including, the use of clear and concise language, the appropriate vocal tone for the Bhavna and time of the class, allowing for space and silence, pausing for breath, the timing of the sequence within the sequence, use of suitable rhythms or music, and much more! The knowledge I gained in this training aligns with my aspirations as a teacher and human being."
Patti Schidlowsky
M.C. 200-HR RYT + Mental Health Counselor

For teachers, this experience will help you create more memorable classes as you develop a voice and vision for the structure and style of your vinyasa yoga classes.

How you sequence, speak, select music, position yourself in the room, and use props and space contribute to the Bhav (mood) of the class. Selecting the elements that contribute to and communicate a theme will dramatically alter the overall feeling of the yoga class in the body and mind of students. 

For advanced students, this is an opportunity to empower your practice; you’ll learn about peak poses, balance the muscle groups and why we do specific postures at a given time, and how to modify. This experience gives students a guide to their body, the vinyasa yoga practice, and how to align and adjust for what the body needs.

More About Me:

▴ 18+ years teaching yoga classes, workshops, and retreats worldwide. 
▴ 10+ years leading 200 + 300-hour YTT training globally. 
▴ Taught at the Chamonix Yoga Festival, Whistler Yoga Conference, Wanderlust Whistler, Northwest Yoga Conference, and the Whistler Yoga Festival.
▴ Founder of the Practice with Clara online platform and apps. 

4 (More) Reasons to Join the Art of Sequencing

Certification 

  • Receive a 20-hour CE certificate.
  • Learn Shiva Rea’s Wave Theory from Prana Flow Yoga.
  • Develop knowledge of yoga asana and peak postures.
  • Deepen understanding of the subtle body and practices.
  • Explore mythology and yoga philosophy to bring into class.

Virtual Learning

  • Join lectures on Zoom. 
  • 3-month membership to Practice with Clara.
  • Private yoga videos. 
  • Downloadable course manual.
  • Daily lesson plans on 2-hour vinyasa yoga sequences. 

Peer Feedback 

  • Teach & practice with your peers.
  • Access to a private Facebook group before, during, and after the training. 
  • Break-out rooms.
  • Ask questions and receive feedback from teachers and practitioners worldwide. 

Support

  • See how to sequence and theme advanced yoga classes.
  • Access to tools to enhance your online presence. 
  • Q&A sessions with Clara on the material presented. 
  • Discussions with industry experts on branding, marketing, operations, and technology. 
“The training was everything I was looking for and more. As a Manual Osteopath, I’m very passionate about injury prevention and support and Clara educated us on the newest research regarding incorrect movements and common injures we’re seeing in the industry today. She taught us what we can do as teachers to support our students through proper alignment, cueing and how to carefully craft a proper sequence that prepares the body and supports the intention. We learned how to find inspiration, flesh out theming that feels authentic to us, and create impactful Bhav."
Melanie Emlyn
500hr ARYT Yoga Teacher + Manual Osteopath

4 Day Schedule and What to Expect for
Your Yoga Teacher Training

DAY | Sample Itinerary

 

Time zone: Pacific Standard Time (PST)

  • PRACTICE
    6-8 am | 2-hour vinyasa class (on-demand)

  • LEARN
    9-11 am | 2-hour lecture (live) 

  • BONUS
    11am -12pm | 30 min Vid on demand + Q&A on how to build your own online platform (equipment, services, software, design, branding, marketing, and operations!)

  • BREAK
    12:00 – 12:30 pm | lunch break

  • ENGAGE
    12:30-1:30 pm | 1-hour breakout room (live)

  • EVOLVE
    1:30-2 pm | 30-min Q&A (live) 

  • INSPIRE
    2-2:30 pm | 30-min closing circle (live)  

“Clara’s training helped me break out of my comfort zone by giving me the skills to teach aspects of the practice that I wasn’t previously confident in, such as leading mantra for a group. I left each module of training feeling more confident and inspired as a teacher, and that shows up in my public classes and online offerings. Following Clara’s training, I have been able to step into the role of offering continuing education for other yoga teachers in my community. I’m so glad I chose to continue my yogic studies with Clara as it was the perfect step to help challenge me and push me towards growth as a teacher."
Alexandria Waycott
RYT 500 Full-time Yoga Teacher

You must join me!


For a unique yoga teacher training experience if you want to:

  • Deepen your home practice.

  • Develop intelligent and therapeutic sequences that balance strengthening and lengthening the body’s muscle groups.

  • Practice advanced yoga postures, such as DragonFly and Fallen Angel, and learn how to weave peak poses into sequences for open-level classes. 

  • Learn how to use Wave Theory from Pana Vinyasa Yoga. 

  • Invest in growing a yoga community online and learn how to host, manage, and improve your virtual experience. 

Show me the full schedule —
I want to know more!

 

The training offers on-demand and LIVE course content:

· 2-hour on-demand practice before the lecture
· 2-hour LIVE lecture to talk about the class
· 1-hour LIVE breakout room with your peers
· 30-min LIVE Q&A with Clara
· 30-min LIVE closing circle with Clara
· 30-min on-demand BONUS content*
· 1.5hour reading/homework

= 8.0 hours per day

 

*BONUS content unique to this training includes four 30-minute videos on how to launch your own virtual studio and build a community with insight on equipment, services, software, design, branding, marketing, and operations!

An event where you’ll create, collaborate and connect to your vision

EARLY BIRD REGISTRATION

Sign up for this unique online event as soon as Thursday, May 20th.

Save Your Spot:

 

🔜 Early Bird – $250 USD
(register by June 15th, 2021)

 

Pretty Bird – $350 USD (register by June 30th, 2021)

Regular Price–  $450 USD (register by July 15th, 2021)

Price in USD – Includes Taxes and Fees

Cancellation Policy

▴ If you cancel before June 15th, you forfeit 25% of the tuition
▴ Between June 16th & July 1st, you forfeit 50% of the tuition
▴ July 2-July 15th, you forfeit 75% of the tuition

This experience is about so much more than teaching yoga; you’ll learn how to create an online presence, manage your business, and create a brand persona. 

Learning Checklist: 

LAUNCH YOUR ONLINE YOGA STUDIO

ENGAGE VIRTUAL COMMUNITIES

DISCOVER TOOLS THAT SAVE YOU TIME

CREATE MARKETING CAMPAIGNS

DEFINE YOUR BRAND PRESENCE

ESTABLISH YOUR VOICE/PITCH

Join the Art of Sequencing

Save your spot today!

Here’s what you receive in the 4-Day Training:

✅ 8+ Hours of Exclusive Yoga, Meditation, and Mantra Classes

  • Take a 2-hour class with Clara every day of the training, Friday-Monday.

  • Classes are pre-recorded for you to do anytime before the live session.

  • The classes include movement, mantra, meditation, and themes that correlate with the lecture. 

✅ 10+ Hours to Learn the Technicalities of Creative Sequencing:

  • How to sequence classes based on Shiva Rea’s Wave Theory.

  • Sequencing for peak poses and advanced vinyasa flows.

  • Creating a Bhav (feeling, mood) using music, themes, literature, and philosophy.

✅ 20+ Hours to Interact with Yoga Teachers & Students Worldwide:

  • Connect with students and teachers from all over the world.

  • Daily breakout rooms to engage, create and get feedback from your peers. 

  • Access to the Lila Vinyasa private Facebook Group, where you can ask questions and interact with Clara and members of the training. 

✅ BONUS:: 4+ Hours of Content Unique to this Online Training

  • 30-minute workshop by Clara on how to run a live class online, what equipment to use and the details on teaching an online class or workshop (Equipment, Apps, etc)

  • 30-minute workshop by Clara on the process of creating Voice Over yoga classes for your channel – outline of equipment needed – The differences and benefits in hosting live versus on-demand yoga classes and ways to make your classes more engaging for participants. Details of sound, style, and video presentation.

  • 30-minute workshop with Alejandro Arce on the behind-the-scenes in digital marketing and operations to grow your business!

  • 30-minute workshop on managing a subscription channel and creating memorable experiences for virtual communities.

  • & more to come!

 

Complete training feeling confident & empowered in your practice, and receive:

    • 20 CE Credits with Yoga Alliance*

    • 3-month membership to Practice with Clara

    •  Four 2-hour vinyasa yoga classes that are exclusive to students of the training. 

    • The Art of Sequencing Training course manual.

    • This training takes place online with access to a private Facebook Community where you can ask questions and share feedback with Clara and your peers.

    • List of ‘recommended reading’ books to enhance your knowledge of the philosophies and mythologies that create a foundation for this practice.


    * Yoga Alliance, 20 CE credits, are provided with a certificate AND a 1:1 sequencing feedback session with Clara for an additional $75.00.

What Else Do I Need to Know?

Deciding to commit to a weekend training is much easier when you have all the information. Here are answers to our most frequently asked questions:

Who is this program for?

The Art of Sequencing Vinyasa Yoga Training is for anyone looking to deepen their vinyasa yoga practice, as well as those of you who are hope to teach vinyasa yoga as a professional yoga instructor.

Do you have to have completed a certain amount of hours before this training?

No, this training can be done separately from any yoga teacher training. For students who’ve completed a 200-hour or 300-hour YTT, you can use the Art of Sequencing toward 20 CE credits with Yoga Alliance. For additional information on advancing your studies with a 200-hour or 300-hour program, you can visit my teacher training page.

What type of content will you learn in this program?

This 20-hour weekend training covers:

  • Prana Flow Vinyasa Yoga, specifically Wave Theory. 
  • How to create a Bhav (mood) for your class that weaves philosophy, mythology, and key themes into the experience. 
  • Advanced asanas and sequencing with peak yoga poses and flows.
  • Practices for the subtle body including pranayamas (breathwork), kriyas (actions), mudras (gestures), mantras, and meditation.
  • How to build an online platform and presentation to grow a virtual community. 

Does it cover the business aspects of teaching?

Yes! For the first time ever, the Art of Sequencing Training will delve into all that you need to know to launch your yoga business online! This weekend training will cover how to teach yoga online, how to lead live yoga classes using different platforms such as Zoom and Usreen, how to create on-demand yoga classes, the equipment, and software needed to launch, how to price your yoga classes,  how to accept payments from students, and much more!

How long does the training last?

The training is 20-hours in total over four days. 

What will the schedule look like?

Students will take the pre-recorded 2-hour vinyasa yoga class at their leisure before the live session with Clara and the faculty. The live session will be on Zoom for 2.5 hours. The live session consists of a 1-hour lecture on the day’s prerecorded vinyasa class, a 1-hour session of breakout rooms with your peers, and a 30-minute live Q&A with Clara to go over any final notes from that day. 

The full schedule with exact times will be posted in July, two weeks before the training. 

Can I do this certification program with a full-time job?

Yes.This program was designed for those with full-time jobs and commitments.

Is it all online?

Yes. Everything is online via pre-recorded material and live Zoom discussions. 

What hardware and software are needed to participate?

  • A webcam or smartphone with a camera
  • A decent internet connection
  • Zoom downloaded to your device
  • The Practice with Clara App downloaded to your device 

Can you provide me with proof of tuition payment for my own business or tax purposes?

Yes. If you are already a yoga teacher, or in a profession in which yoga certification could enhance your business (aka a massage practitioner, nutritionist, or something similar), your tuition could be tax-deductible. 

Is there help in finding your voice and own personal style?

Yes! This course is tailored to help teachers discover their unique voices to create classes that resonate with students. All students in training will be encouraged to choose elements and themes that they find inspiring to create class sequences. The purpose is to find what lights you up and bring it into your class to offer to your students.

Is the Art of Sequencing Training recognized by Yoga Alliance, even if it’s online?

YES! On September 25, 2020, Yoga Alliance confirmed it is now approving all online registrations until the end of 2021. This means that if if you register for the July 2021 Art of Sequencing Training, you will receive Yoga Alliance Approved Certification for the 20 CE credits. 

Yoga Alliance understands that with the changing landscape due to COVID< in-person events are no longer possible. Institutions and schools worldwide are petitioning Yoga Alliance to change their mandates to approve online programming to make courses accessible to students worldwide. 

Is this training just for teachers? 

Not in the least! Anyone interested in deepening their practice, understanding, and application of vinyasa yoga is welcome to take the 4-day weekend training. This course is meant for those who want to dive deep into Prana Flow Wave Theory by Shiva Rea and weave unique themes and elements into their classes. Students who do not teach will have the opportunity to learn about yoga asana and the subtle body and spend four days developing their practice with peak postures and vinyasa flows. 

Is this training open to beginners? 

Absolutely. There’s no better way to learn about the practice than to dive in and experience it first-hand. This training is open to yogis of all levels. You do not need to have a previous practice or understanding of vinyasa yoga before this training to dive in!

If I am pregnant, can I take this program?

Yes. I’ve taught many classes, workshops, retreats, and training with pregnant yogis present. The biggest thing is to listen to your body, rest when necessary, and modify the poses as you need. I have a video, Modifications for Pregnancy, on Practice with Clara as a resource.

If I’m a teacher, what style of yoga will I be certified under? 

You will receive a certification in vinyasa yoga, specifically Wave Theory, from Shiva Rea’s Prana Flow Yoga. 

Will I receive a yoga teacher training certificate after completing this training?

All those who complete this course will receive a certificate in advanced vinyasa sequencing.

Will my teaching certificate be recognized globally?

Yes! I’ve taught students from all over the world, including the U.K., Germany, France, Sweden, Denmark, Estonia, Canada, U.S., Australia, New Zealand, Spain, and Portugal!

Are there any live sessions in the program?

Yes, the lecture, breakout rooms, and Q&A are all live and hosted via Zoom. The 2-hour vinyasa classes are on-demand and will be hosted on my site Practice with Clara for you to get a feel for how to create on-demand content. I will go over how to host live and on-demand classes during the training. 

Do I require an internet connection while taking the program, or can I view lectures offline?

Yes, you will require a reliable internet connection as the entire program is web-based. You will also need the most up-to-date version of the Google Chrome browser. Our programming is most compatible with this browser.

 

If the 2-hour vinyasa classes are on-demand, what opportunities are there for faculty support and interaction with other students?

For each of the four days of this training, students are provided with four 2-hour vinyasa yoga classes created by Clara Roberts-Oss.
The classes are hosted on Practice with Clara, and all participants receive a 3-month membership with the training.
These classes are exclusive to the training members and will be labeled by date as the lecture in the afternoon will be on the specified 2-hour class of that day. 

The day’s lecture, breakout rooms, and Q&A will all be themed for the day’s on-demand yoga class, so students are encouraged to have taken the class before the lecture to get the most out of the experiences. 

  • The program has a LIVE Q&A with Clara where students engage with one another and faculty throughout the program.
  • We also have a private FB Group for students and faculty to engage and ask questions before, during, and after the training experience.

Will I be able to teach Prana Flow Yoga upon completion of this program?

Yes, by the end of this 4-day training, you will have a deeper awareness and understanding of Prana Flow Wave Theory and create unique yoga classes around a mood and theme. 

 

Does my access to the digital course materials expire?

We provide all participants with a 3-month membership to Practice with Clara to access the classes and materials discussed during the training. 

I notice that some other programs offer Lifetime Access. Why do you not provide this?

The truth is quite simple. For us to offer Lifetime Access, we would have to increase the price point on our training. 

All students will always have access to our private FB Group to engage with staff and fellow yogis. 

Do you offer payment plans?

Yes, we offer payment plans. We understand that times may be challenging and financial resources can be limited.

What are the course materials included in my fees?

  • 3-month membership to Practice with Clara. 
  • Art of Sequencing Training Manuel
    Access to 4-days of video lectures, breakout rooms, and Q&A’s with Clara, staff, and students.
  • 8-hours of exclusive vinyasa yoga classes created solely for this experience. 

Are there any hidden fees for the program?

No. We value transparency and honesty and will communicate any changes before the program initiates should anything come up. 

If you still have questions, please contact us: [email protected]

Yoga for Injury and 5 Tips to Practice Intuitive Movement

yoga for injury

Avoiding pain and seeking pleasure is inherent. To prevent pain in the body, we instinctively breathe, move, and perform activities to lessen tension and aggravation. Refining how we listen and respond to the body’s demands is an important aspect of wellness. Similar to how we react to thirst and hunger, intuitive movement is essential to the body’s physical health.

Intuitive movement is moving with the body’s natural rhythms; it’s a response to the body’s needs by listening and responding to its sensations. It’s a way of connecting to the body to address how we feel. Standing up when we feel stiff, neck rolls to release tension, and stretching the arms overhead upon waking up are all forms of intuitive movement. 

Unlike exercise, intuitive movement isn’t concerned with burning calories, building strength, or enhancing flexibility. The benefit of intuitive training is that we get better at listening to our body’s needs to prevent injury and burnout. 

Your body wants to move, and it will let you know if you’re listening and receptive!

The caveat of intuitive movement is if we’re unaware of our bodies and push the feel-good sensations too far. Ayurveda, the sister science of yoga, works with the idea that like attracts like, and the opposite heals.

In yoga, we work with two types of students: those hypermobile who need to strengthen and those strong who need to lengthen. 
It’s important to remember that what feels good isn’t always the best for us, such as certain foods and substances that make us feel good at the moment but terrible later on. 

Yoga for injury with modifications to maintain your practice

The classes in the How-To Guides to Align in Your Practice are meant to assist you with injury, sensitivities, strain, recovery, and offer tutorials on how to move through basic asanas. 

How to use props (and make your own), how to perform basic pranayamas and postures, and how to modify for injury tutorials are featured in this playlist. 

3 NEW Classes for Injury on PWC

Wrist modifications & stretches

In this short tutorial, you’ll see how to modify for a wrist injury and sensitivity in a vinyasa yoga class, plus some great wrist stretches to warm up your hands and forearms for arm balancing practices!

Low back modifications 

Protecting and preserving the spine is one reason we practice yoga; this tutorial features the modifications for low back injury and sensitivity in common poses offered in a vinyasa yoga practice. 

If you have low back pain, even mild low back pain, or aches, be conscious of forward folding and any poses where the spine is rounded. Be sure to bend the knees in your standing forward folds to relieve compression at the low back. 

Knee modifications for sensitive joints

In this short tutorial, learn the various modifications for knee sensitivity or knee injury in a vinyasa yoga practice. 

If the knee goes past the ankle into deep flexion, it is very unstable for the knee and may cause instability and further injury.

One thing to think about if you’re recovering from a knee injury is how to engage the muscles surrounding the knees to provide more support to the area. Engaging the hamstrings, quadriceps, and inner thighs helps create more stability around the knee join

It’s always helpful to ask, “what can I do,” instead of “what can’t I do,” when you observe what’s being asked of you during a class.
– Clara Roberts-Oss. 

Developing a sense of body awareness is essential to the body’s longevity and health. It’s advisable to work with a trainer as you develop an understanding of your body and what you specifically need.

Even advanced yoga practitioners and the best athletes have injured themselves from not listening to their bodies. It’s why the Ayurvedic practice of like attracts like, and opposite heals is so reassuring. Sometimes, we should do the opposite of what we crave to create balance. A hyper-flexible person may desire more lengthening, but they need strengthening to balance the two forces in their bodies.

5 Tips to Embrace Intuitive Movement: 

  • Do what feels right in your body.

Work with the sensation you experience instead of focusing on how the pose looks. Explore what stretch is being offered and create the shape that provides the sensation without strain.

For example, in pigeon pose, if the purpose is to stretch the outer hips, you may also take 90/90 legs or reclined pigeon. Such modifications are helpful especially if you experience pain at the knee or low back in pigeon pose. 

  • Move with breath.

Maintain a long, deep breath as you move through your practice and hold the postures. Your breath will let you know if you’ve gone too far by becoming restricted and short. Your breath should move into all four parts of the lungs throughout your practice; the front, back, and either side of the rib cage should expand with each inhale.

For example, if you have trouble breathing or find that you’re breath is constricted, come out of the pose or slow down so you can breathe deeper. 

  • Take days to rest and recover.

Allow the body to rest between bouts of exercise and excursion. This creates space for the muscles to relax and heal from strain. Savasana is the most important posture in practice as it’s where we rest to receive and integrate the benefits of the practice in the mind, body, and nervous system.

  • Switch things up.

Do different forms of exercise to target all parts of the body. This will enhance your ability to move, breathe, and intuit what your body needs as your mind, muscles, and nervous system respond to change. 

  • Create a ritual.

Make movement a part of your daily routine. The more we integrate mindfulness practices and exercise into our day-to-day, the better able we become at responding to stress. We experience stress in many forms; at work, in relationships, and during a yoga class when we stress our muscles. As we develop a more mindful response to stress that isn’t rooted in emotion, we create space to listen to our body’s needs and our intuition. 

Experience Prana Flow Yoga & Connect to Your Intuition

Prepare for the Art of Sequencing Training in July 2021 with the Prana Flow Yoga playlist.

This playlist features classes with Prana Flow sequencing for students to embody the style of movement and breath we’ll be discussing during the Art of Sequencing Training. This training if for teachers and students looking to develop their practice and understand Prana Flow Yoga pioneered by Shiva Rea.

Prana Flow Yoga is a holistic approach to vinyasa yoga sequencing that marries the teachings of Krishnamacharya, Tantra, Ayurveda, and Bhakti Yoga, with Shiva Rea’s unique experience and approach to the practice. 

Are you looking for more opportunities to practice yoga? 

See the History of Our 30-Day Yoga Challenges 

30 day yoga challenge

Take a look at the past 30-day yoga challenges and discover more reasons to join us. 

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 and connect with thousands of practitioners worldwide.

Check out the events page to learn more. 

I want to share 3 Spotify playlists with you

Hello, fellow friends on the path,

This month I’m sharing passages about Tantra to inspire our practices and lives. 

I shared this quote in the live class last week that touches on how we can embrace joy and accept the here and the now: 

Wonder occurs when we succeed in tasting the nectar of the loving relationship that we develop with each thing or person or object that is before us at this very moment.” – Daniel Odier, Spandakarika. 

Tantra has helped me to realize that experiencing DIVINE MOMENTS can happen at ANY TIME. I don’t need to be doing yoga or seeking a “spiritual experience” in order to feel oneness. 

As we know, oneness is a state of mind. As Odier says so eloquently – we can taste the nectar by really taking in what’s in front of us – at this very moment. 

So you’re homework for today is to make a conscious effort to see – really see the divinity that is RIGHT IN FRONT OF YOU. AND AND AND to connect to the divinity within you – easy right? heh. 

To get you in the mood, I’m sharing a few music playlists. You can do yoga or just dance your way back into your body.

I invite you to make space to dance, stomp, sing, spin, skip, scream, whatever you need to do to express how you feel and honor your body and what it’s trying to tell you. These three music playlists correlate with classes on Practice with Clara if you prefer a dynamic vinyasa class over dance. 


3 Spotify playlists to get you groovin’: 

  1. Durga Flow | take the class
  2. Take Flight | take the class
  3. Dancing Shiva | take the class


I’ve also added a gentle Hatha class on my YouTube Channel: Yoga from Bed – Morning Stretch for anyone seeking a more subtle expression of intuitive movement if you’re not a member.

This week’s LIVE yoga class I invite you to embrace change and develop inner listening by testing your strength and balance as we progress toward handstand at the wall! 

Constantly Changing

Join me for a vinyasa practice against the wall working towards an L-shaped handstand. 

Please clear space by a wall and put the short edge of your mat against the wall before the class begins. You’ll be walking your feet up the wall, so make sure to take any frames down. 

The props you’ll need: 2 blocks.

> SPOTIFY PLAYLIST

Get Your Astrology Reading 

I’ve enjoyed working with a long-time practitioner, Simone Pinkhasova, to create 🪐 YOGA HOROSCOPE, where we highlight how to create balance through astrology and yoga. 

Each week, readers receive an astrology guide based on the current moon cycle. Your reading includes movement, mantra, & meditation classes from Practice with Clara that balance the energies featured in the atmosphere throughout the week.  

Visit the website and sign up to receive a reading every Monday morning!
 

Choose connection
Dance daily.

Love you,
Clara & the Team. 

A Note from Clara On Celebrating Feminine Energy

Shri Ma!
Blessing and salutations to the great mother!
 
“The maternal or female energy is one of the earliest objects of contemplation and worship. ‘Ma’ itself refers to the universal creative force that’s represented in the powerful feminine deity Shakti.” – Alice G Walton.

 

Tomorrow being Mother’s Day here in the West – this is a wonderful time to honor the Great Mother (divine/Gaia), your mother (biological/spiritual), and Shakti, the feminine creative force of the universe. 

In honor of Ma, I’ve created a Spotify playlist of kirtan music dedicated to her many forms – Durga, Gayatri, and Kali. The intention of this playlist is for you to sing along while you’re creating, having the creative force, Shakti, moving through you. Examples would be cooking, cleaning, making art, or doing yoga. 

Another offering in the spirit of Shakti is a meditation and breathwork practice on fire – the energy of Shakti. This meditation is free for all and can be found on Soundcloud. 

For those of us whose mothers have left the physical world, it can be a hard Sunday to endure. I have found small rituals help me.

My mother loved receiving flowers, so each year, I usually make a little altar to her in my house and offer a small bouquet of her favorite flowers, peonies. 

For those of you whose mothers are still with us in the physical realm, here are 3 ways to shower them with appreciation: 

1. Call/write them and express your gratitude. 
2. Feed them – bring them a meal that you have either prepared or picked up.
3Gift a subscription to Practice with Clara 😉

Here’s the info for Saturday’s LIVE class:
 
Taste the Nectar

Join Clara for a rhythmic vinyasa practice inspired by her teacher, Shiva Rea’s, Prana Flow. We’ll start with a classic moving meditation to open the heart and breath then ride a vinyasa wave to Shavasana, corpse pose. 

There is no peak pose for this class.

Props you’ll need 1 block, 1 blanket. 

SPOTIFY PLAYLIST

We’ve created a new playlist for sports lovers!

This playlist features five collections with classes for runners, cyclists, swimmers,  rock climbers, and skiers/snowboarders. Yoga is a great tool to cross-train and recover from strain on the muscles in said sport.

See how you can benefit from the Yoga for Sports playlist on the PWC blog.

Almost 50% Off!

Give the gift of daily ritual by purchasing a year’s subscription to Practice with Clara for $100 (Almost 50% off the regular price!) We want everyone to have access to yoga and rituals that help make the world a better place. PWC presents various styles and lengths of yoga classes, plus mantra and meditation for yogis of all levels—including expecting mamas! 

Mothers Day Special ends Monday, May 10th at midnight. 

 

Learn More About the Mother’s Day Special

 

Sending love and a virtual hug,
Clara & the Team. 

Try Yoga for Sports to Enhance Your Athletic Performance

Yoga can be used as a cross-training tool to help enhance athletic performance, prevent injuries, strengthen key muscle groups, and improve flexibility. Overall, yoga creates more space in the body and mind, which aids in mental clarity and performance whenever you engage in your preferred sport. 

Long, strong, and supple muscles and connective tissues allow the body to respond to its environment through an increased range of motion and better balance. As a daily practice, yoga aids in deep, relaxed breathing that calms the nervous system and stimulates brainwaves associated with creativity, euphoria, and clearheadedness.
Integrating the practice of yoga into your workout regime will improve your physical and mental performance; the psychology of sport is just as arduous as the physical commitment. 

On Practice with Clara, we’ve created the Yoga for Sports playlist with five unique collections that provide a weekly program to tend to the muscles strained from activity. The collections include Yoga for Runners, Yoga for Cyclists, Yoga for Swimmers, Yoga for Rock Climbers, and Yoga for Skiers/Skateboarders. 

Each collection features classes for the days you workout to complement your routine, courses for the days off with longer sequences, and courses for every day of the week with meditation and restorative yoga. Each collection also provides short tutorials featuring tips for injuries and modifications while you recover.

Take a look at some of the ways yoga can enhance your athletic performance.

Yoga for Runners Collection

Here are a few of the benefits of yoga for runners:

  1. Develop a strong(er) core
  2. Deepen your breath
  3. Feel the strength of your legs 
  4. Align with proper posture

Yoga for Cyclists Collection

Here are a few of the benefits of yoga for cyclists:

  1. Create space in your shoulders and chest
  2. Stretch your arms and wrists
  3. Lengthen your spine
  4. Unwind with meditation

Yoga for Swimmers Collection

Here are a few of the benefits of yoga for swimmers:

  1. Open your chest and midback
  2. Lengthen your inhales and exhales
  3. Release the hips, hamstrings, and glutes
  4. Restore with Yoga Nidra

Yoga for Rock Climbers Collection

Here are a few of the benefits of yoga for climbers:

  1. Release tension in the hands and wrists
  2. Unwind with poses close to the ground
  3. Stretch the front, back, and inner leg lines
  4. Open the front of the chest and side waist

Yoga for Skiers/Skateboarders

Here are a few of the benefits of yoga for skiers/boarders:

  1. Strengthen your core muscles
  2. Release the front of the pelvis, hips, and glutes
  3. Open the front of the chest and shoulders
  4. Stretch your hamstrings and low back

Do you struggle with creating a home yoga practice? 

Commitment to home yoga practice starts by planning how often, what time of day, and where and with who you take a class. Preparing for each day will help you stay motivated, inspired, and accountable to a home yoga practice

 

At Practice with Clara, we give YOU the tools to embody and enrich your home yoga practice with our online studio. 

Our goal is to: 

✺ Teach you how to move, breathe and BE in your body.
✺ Empower you to decide and choose classes for yourself, based on how you feel.
✺ Inspire you to dance and play in your body with purpose and intention. 
yoga at home

Before you initiate a daily at-home yoga practice, ask yourself:

▴ What physical changes do I hope to see?

▴ What mental/emotional changes do I hope to feel?

▴ What support will I need through this process? 

▴ Where will I create the space and time for my practice?

▴ How will the rest of my life change to accommodate a daily practice?

▴ How will I hold myself accountable?

▴ How will I track my progress?

Join an Upcoming 30-Day Yoga Challenge

See when the next 30-day yoga challenge is hosted to join the LIVE yoga & meditation classes and connect with thousands of practitioners worldwide.

Check out the events page to learn more. 

Are you looking for more opportunities to practice yoga? 

See the History of Our 30-Day Yoga Challenges 

30 day yoga challenge

Take a look at the past 30-day yoga challenges and discover more reasons to join us. 

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

New on PWC: 20-Minute Morning Yoga Series for Members

We’ve wrapped up April’s 30-Day Yoga Challenge—congratulations to all who completed the challenge and WELL DONE! 

FYI- The LIVE giveaway for the challenge will be held on Wednesday, May 5th, at noon PST. To be entered to win a gift from one of our partners, please fill out this survey. The raffle will be held on Instagram and Facebook LIVE, and we’ll personally email all of those who’ve won if you cannot make it to the online event.

As always, it’s bittersweet when we end the challenges. I hope this challenge has either introduced to you the power of a daily practice or re-inspired your home practice. If you’d like to keep going, join us for the Class of The Day starting today, May 1st. 

When we ritualize our day-to-day activities, we have the opportunity to bring more awareness and self-control to the tasks we perform. A routine also acts as an anchor when we feel tired, angry, sad, stressed, anxious, and the many other uncomfortable states we experience that are outside of our control.
Read more on the rituals to create a morning yoga routine on the blog!

The community aspect of the challenge is what lights me up, and I’ve really enjoyed all the comments, feedback, and food for thought you’ve shared on the FB Community page. THANK YOU to all those to posted; please continue to share your thoughts and inspirations with us!

I also want to thank our awesome community ambassadors for sharing their insightful questions and prompts for all to consider throughout the month!


Here are 3 activities to incentives your yoga practice this month:

1. The Morning Series Playlist 
This 5 class series is meant to be done Monday-Friday and tailored to touch upon a different part of your body each day. All classes are 20 minutes – short enough to start the day with!

2. Class of the Day Playlist
If you enjoyed the format of the 30-day challenge, check out this playlist. We’ll be posting a class every day, so you don’t have to waste time choosing a class.  

3. Yoga Nidra for all non-PWC members
I love me some yoga nidra and want to share it with you! I’m adding a new yoga class to my YouTube Channel every other week, so for all non-members, you can find full-length yoga classes if you subscribe to my channel. 

For the month of May in the Live classes, we’re going to dive into the philosophical world of Tantra.

Here is tantra defined from its Sanskrit roots:
tan – “to extend, stretch, spread, shine,” and tra – “skill or instrument.” 

To practice tantra is to stretch ourselves, to extend our capacity for attention to the utmost. Tantra is also the pattern of interconnectedness we discover when we practice”. – Lorin Roche, The Radiance Sutras.

I’ll be drawing from three of my favorite books on Tantra:

I’ve had the pleasure of studying with both Lorin Roche and Daniel Odier in person and cannot wait to share their teachings with you. 

Here’s the info on SATURDAY’S class:

Carried by the Rhythm

Join Clara for a rhythmic vinyasa practice inspired by her teacher, Shiva Rea’s, Prana Flow. We’ll start with a classic moving meditation to open the heart and breath then ride a vinyasa wave working towards ustrasana, camel pose. 

What to expect: front body opening and back body strengthening. 

Props you’ll need: 2 blocks, 1 blanket. 

SPOTIFY PLAYLIST

Save the date; I’m hosting a 4-day Sequencing Training in July! 


This event is geared towards those interested in advancing their knowledge of vinyasa yoga sequencing. I’ll be going over the Wave Theory from Prana Flow Yoga and how-tos for creating sequences that build to a peak pose/flow, adding philosophical themes to classes, holding space for online classes!

This training will be online and open to teachers and students. 

The dates for this event are Friday, July 16th – Monday, July 19th. 

More details coming soon! 

If you have any questions, feedback, requests, or inspiration you want to share with us, feel free to drop it in the PWC Facebook group. The support from the community has been outstanding—I love seeing all the book, music, podcast, and movie recommendations, so keep them coming!

Sending love and a virtual hug,
Clara & the Team. 

20-Minute Morning Yoga to Boost Energy & Stimulate Digestion

morning yoga
When we ritualize our day-to-day activities, we have the opportunity to bring more awareness and self-control to the tasks we perform. A routine also acts as an anchor when we feel tired, angry, sad, stressed, anxious, and the many other uncomfortable states we experience outside of our control.

We cannot control all of the events that occur or how we feel all of the time; however, a morning routine acts as a reminder of the things we can control

To create a morning routine, you may want to choose activities with a grounding effect, meaning actions that lower stress levels, release feel-good hormones, and activate the parasympathetic nervous system. We spend a lot of our time in the sympathetic nervous system, aka fight or flight mode, which activates the body’s stress response. The parasympathetic nervous system, aka rest and digest mode, is the state where we feel clear, connected, and grounded.

Awareness of breath, breathwork exercises, stretching, and activities such as yoga, meditation, and martial arts, directly influence the nervous system, hormones, and brainwaves. We can shift how we feel and transform our perception of self and how we interact with our environment when we engage in activities like yoga. 

Set aside 15-30 minutes for your morning routine; the more time you give yourself, the less rushed you’ll feel. 

For those who are busy, allocating a shorter amount of time is more feasible; it means we don’t feel overwhelmed by the commitment on days when we already feel tight on time. Even 5-10 minutes is more than enough time to set aside for a simple ritual that helps us ground and anchor in a positive mindset. 

Morning Series Yoga

See the new Morning Yoga Series playlist on PWC and try one of these 20-minute morning yoga classes:

Engaged In Action

A fluid class featuring mandala namaskars from Prana Flow creates space and length in the body to prepare you for deep twists. Twisting gives the internal organs a massage and stimulates the digestive system; B.K.S. Iyengar called twisting the squeeze and soak action as they compress and release oxygen-rich blood into the bloodstream. Hamstring and inner thigh lengthening and an inversion with shoulder stand complete your morning practice, so you feel engaged and refreshed to start the day. 

Who You Are

Start your day with a vinyasa sequence featuring classic Sun Salutations ‘A’ and ‘B,’ twists, hamstring lengthening, and pranayamas with Bhramari and Khumbaka. This short class gets your body moving to enhance circulation, a deeper breath, and the release of feel-good hormones serotonin and dopamine. The practice is here to make us more receptive, open, and engaged with the world within and around us; may you honor this as you flow on your mat. 

Greet the Day

A fluid and dynamic class targets the back body and opens the side waist and spine to prepare for backbends. Strengthen the muscles on the back, abdomen, side body, and inner thighs with leg balancing postures tree and eagle. Develop core strength and target the obliques with side plank pose variations. You’ll move through several variations of Sun Salutations to build heat before coming down to your mat for several backbends with locus and bow pose. Close your class with a seated meditation. 

Morning Opener

Join Clara and the Lila Vinyasa Yoga Students for a short flow sequence to open the chest, shoulders, side body, and hips. Connect to breath and flow smoothly through dynamic vinyasa sequence to connect to the second chakra and the water element. This class features Sun Salutations, twists, lunges, heart-opening, and back strengthening to feel strong and spacious as you start your day. Morning Opener offers a ritual to welcome a new day. 

Morning Fire

Join Clara and the Lila Vinyasa Yoga Students for a short flow sequence to open the shoulders, side body, and hamstrings. This fluid and dynamic vinyasa is great for anyone feeling lethargic as it works with the water element to break up heavy or stagnant energy. Lunges, warriors, and balancing poses with garudasana (eagle) build strength in the lower body and core. Morning fire brings the heat to start your day and provides a ritual to honor spaciousness and strength in body and mind. 

Tight on time?

Here are four quick activities you can do each morning to start the day:

  1. A breathing exercise, such as inhaling and exhaling for the count of four; this style breathing has a calming effect on the nervous system. In 2-3 minutes, a breathing practice may help you feel calmer and is a great way to hit reset if you’ve woken up on the wrong side of the bed.
  2. Simple stretches, such as child’s pose, forward fold, hip opener, or other simple poses, release tension in the body. Stretching and physical activity releases hormones serotonin and dopamine, the feel-good hormones, which help us shift how we feel. 
  3. Journaling. Writing down our observations and how we feel is a practice of awareness; writing has a therapeutic effect and calms the nervous system. 
  4. Meditation or mindfulness practice. Sitting or laying down for a visualization, body scan, yoga nidra, or meditation activates theta brainwaves. Theta brainwaves are connected to creativity, intuition, daydreaming and act as a repository for memories, emotions, and sensations. 
Read more about the benefits of morning yoga and the classes to assist your routine in our post on Yoga for Morning Energy

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