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10 Practice with Clara Program Benefits for You

The Practice with Clara Program features seven days of classes with different styles of yoga and meditation to help you make it to your mat every day. 

Throughout the seven-day program, you’ll move through Vinyasa/Lila Flow, Slow Flow, Hatha Restorative/Yin, Meditation, and Mantra courses. The calendar of classes was created to balance the targeted muscles in the yoga classes for you to feel strong and at ease in your body and mind. 

“I believe in doing yoga seven days a week. I also believe it’s important for us to do different kinds of movement as it’s great for the brain and the body. This is how the Practice with Clara Program was born. I want you to connect to your body in ways that feel holistic and healing.”
— Clara Roberts-Oss, founder of Practice with Clara.

Practice with Clara Program Calendar of Classes

Over the course of a week, you’ll move through seven classes featuring varied styles of yoga. 

Day 1: Vinyasa/Lila Flow – Fire

Day 2: Slow Flow – Water

Day 3: Hatha – Earth

Day 4: Vinyasa – Fire

Day 5: Restorative/Yin – Earth/Water

Day 6: Vinyasa – Fire

Day 7: Meditation/Mantra – Air/Ether

The Practice with Clara Class of the Day Playlist

The Class of the Day is the featured month of classes. The monthly schedule follows the Practice with Clara Program, rotating between the different styles of yoga to avoid burnout, strain, and fatigue. 

In the Class of the Day Playlist, you’ll see two yoga/meditation classes to choose from. We choose the classes for you, so you don’t have to worry about selecting what yoga class to do. We limit the options for you to focus on making it to your yoga mat to practice—much like you would in an in-person yoga class. Based on the current day of classes, you can choose your desired style, level, length, and theme.

In this playlist, you will also find the monthly series. Each month on Practice with Clara features a unique yoga series or 30-day yoga challenge. The yoga challenges appear in January, April, and October. These events are free for all new members. The monthly yoga series offers classes and bonus content designed around a specific theme. 

The Styles of Yoga in the Practice with Clara Program 


Vinyasa Yoga translates from Sanskrit as “to place in a special way.” It links each movement to the breath.

Vinyasa yoga is defined by the unique sequence of postures and transitions between each pose. The fluid and dynamic transitions, intentional breathing techniques, and music separate vinyasa from Ashtanga yoga.

The intensity of vinyasa is similar to that of Ashtanga practice. However, the variety in asana, pranayama, music, theme, and transitions allow for a break in routine from the traditional Ashtanga practice. 

Vinyasa yoga is for those who have knowledge of the basic yoga poses and how to breathe. Understanding Ujayyi breath is necessary to flow through the class and link each posture to the breath. The teacher and style of vinyasa will also determine the intensity and level. 


Lila Flow 

Clara Roberts-Oss created Lila Flow Yoga. It fuses the watery movements of Prana Flow Yoga, pioneered by Shiva Rea, with Clara’s powerful and playful transitions.

Lila Flow is distinct in offering a full-body experience within each class. Participants start the practice standing and move through several flows towards a peak posture or a peak wave before coming to the ground to complete the class with subtle body practices. 

Theming is particular to a Lila Flow yoga class. Clara weaves aspects of philosophy, the chakras, Ayurveda, elements and prose to anchor the class. 

The Lila Flow classes are shorter in length, ranging from 20-40 minutes. These classes are great to do before or after work or a quick lunch break. 

Lila Flow is great for practitioners of all levels. Some knowledge of vinyasa yoga may be necessary. However, modifications are offered to accommodate practitioners of all levels.

Slow Flow

Slow Flow is a more fluid and slower-paced vinyasa class. Benefits include sequencing that links with ease and some creativity to the next pose.

Slow Flow is the next step to Vinyasa yoga; those new to the practice may wish to try Slow Flow classes before progressing to Vinyasa yoga. 

This style of yoga is excellent for beginners as it introduces the movement and breath between the poses. Slow Flow is also a perfect option for those recovering from illness or injury and pregnant yogis, as the sequencing is less advanced, and the pace is much slower than a typical Vinyasa yoga class.


Hatha Yoga involves physical poses (asanas) and breathing techniques (pranayamas) to create better alignment within the body.

Hatha yoga translates from Sanskrit as “ha,” meaning “sun,” and “the” meaning “moon,” to refer to the balancing of opposites.

Hatha yoga strives for balance by uniting such opposites; a Hatha class generally involves strengthening and heating poses and lengthening and passive postures to present a well-rounded class for participants to build strength, enhance flexibility, and increase overall mobility.

Hatha yoga is not presented in a fluid sequence like vinyasa yoga; instead, the emphasis is on the postures and not the transitions in a vinyasa yoga class. 

This yoga style is excellent for beginners, as the class’s pace tends to be slower for new yogis to get a better idea of each pose and learn the proper alignment. Hatha is also a great option for those recovering from illness or injury as strength and mobility are regained.



Restorative Yoga is a style that features the heavy use of props to help the body soften and receive each pose.

Each pose is held for approximately 8-12 minutes in restorative yoga, and there is no muscular engagement. The goal is for the muscles to relax into the posture, hence props, to encourage a passive release in mind and body.

The purpose is to release tension through passive stretching. Props used may include bolsters, blankets, sandbags, dowels, blocks, straps, eye pillows, mats, and cushions. 

Visualization practices such as body scan and chakra work, pranayamas, and yoga Nidra may be included in a restorative yoga class to add to the Bhavana (mood). 

Restorative yoga is suitable for yogis at any stage of the practice, from beginners to advanced yogis. This yoga style is especially beneficial for those who could use meditation and relaxation to restore between bouts of intense physical exercise such as running, cycling, swimming, or hiking. 

Yin Yoga is a slower-paced style that features longer holds and props to facilitate the stretching of connective tissues. Like restorative yoga, yin yoga may be a meditative practice to destress and stimulate the parasympathetic nervous system to decrease the ‘flight or fight response and encourage a state of calm. 

Yin yoga may improve joint mobility posture and release stress and tension in the mind and body.

Unlike restorative yoga, where the main goal is to release into a passive stretch, yin yoga works to release the fascia to strengthen and lengthen the connective tissues that support the joints. Poses are held for approximately 3-5 minutes. 

Yin yoga is suitable for yogis at any stage of the practice, from beginners to advanced yogis. This yoga style is especially beneficial for those who need to stretch and increase flexibility to enhance physical exercise such as running, cycling, swimming, or hiking. 



Meditation works with the vagal tone, which is the activity of the vagus nerve.

The vagus nerve connects to the body’s principal organs, including the stomach, liver, heart, lungs, and brain, and controls the heart rate. We influence the vagus nerve by breathing deeply and slowing down the heart rate. A slower heart rate slows down the body’s vital processes, including the busyness of the mind.

The release of feel-good hormones serotonin and dopamine during meditation may help manage anxiety and intense emotions. The lessening of the stress hormone cortisol reduces tension and angst.

Meditation boosts the immune system by decreasing the stressors on the body.

When we hit the burnt-out zone, our immune system takes the hit and causes the body to become inflamed as a means to protect itself. Stress causes the body to stay in fight or flight mode, which affects the mind and body. Meditation shifts the body from fight or flight, the sympathetic nervous system, into rest and digest, the parasympathetic nervous system. It’s in rest and digest mode to recover and restore to a more balanced state. 

The muscles relax when we meditate. 

Where yoga actively stretches to release the muscles, meditation creates space for muscles to soften and relax. Deeper breathing and stillness slow the body’s processes down, so we might passively release any tension we’re holding in the body or mind.

Mantras are repeated repeatedly to instill a sense of clarity and calm to prepare for meditation. 

How Mantra Practice Enhances Your Overall Health: 

  • Stimulates the brain’s emotional center—the amygdala—which plays a vital role in processing intense states such as anger and fear. 
  • Chanting initiates the parasympathetic nervous system—rest and digest— to calm the mind and body.
  • Mantra’s produce delta waves, which are associated with the deepest levels of relaxation and restoration.  

More on the Effect of Chanting on the Body/Brain: 

Similar to how movement rids the body of excess energy and tension, mantras cleanse the mind of the ego’s negative thoughts and desires. Every time you repeat the sound, word, or phrase, you might think of it as charging yourself up with the sound to create a space and awareness from the inside. 

Chanting is a form of Bhakti yoga, the practice of devotion. The power of vibration is contained in each syllable and sends out a message of the quality of life you wish to manifest. 

The benefits of mantra on the mind are vast as it influences the brain’s emotional center, the amygdala. The amygdala is part of the limbic system. It plays a vital role in processing fear and anger and coordinating responses to events and the environment, specifically triggering an emotional response. When we feel angry, fearful, or anxious, the amygdala is activated and initiates a stress response via the sympathetic nervous system (fight or flight). 

Chanting initiates the parasympathetic nervous system (rest and digest) to deregulate the mind and body. When chanting, delta brain waves are increased. Delta waves assist the person in detaching from their surroundings to focus on the present task at hand and harmonize the equilibrium between the brain and body.

10 Reasons to Join the Practice with Clara Program

  • Decrease stress and anxiety

  • Lower blood pressure

  • Support flexibility 

  • Enhance mobility 

  • Build strength 

  • Increase energy 

  • Lessen back and joint pain

  • Boost bodily awareness

  • Connect to community

  • Reinvigorate health and healing


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