25-40 Minutes

Super Slow Flow: 30 min. Practice

Welcome to this 30 minute Super Slow Flow Gentle Christian Yoga Practice!

This practice focuses on opening up the shoulders and chest, making it a great practice for those who sit at desks all day. We meditate on a passage from Mark 1 to guide our hearts and minds.

The next morning, Jesus got up long before daylight, left the house while it was dark, and made his way to a secluded place to give himself to prayer. Later, Simon and his friends searched for him, and when they finally tracked him down, they told him, “Everyone is looking for you—they want you!”

Jesus replied, “We have to go on to the surrounding villages so that I can give my message to the people there, for that is my mission.” So he went throughout the region of Galilee, preaching in the Jewish synagogues and casting out demons. Mark 1:35-39

If you're new to yoga and enjoyed this practice, I created a 14-video video series just for you! The Foundations of Yoga: A Jesus-Centered Approach guides you through the most foundational yoga poses equipping and empowering you to grow in your practice. Learn more and purchase the series at https://foundationsofyoga.com.

Christian Yoga for Anxiety: 35 min flow

Anxiety is inherently disconnecting. It disconnects us from our bodies. It disconnects us from Love.

Shame sees this opening made by the disconnection and likes to swoop in so the moment we realize we're disconnected we're also flooded with a sense of shame for allowing ourselves to be disconnected. We should love God better. We should know the Bible better. We should not feel these things.

When we stop feeding anxiety it stops growing. If we are connected to Love in all things, at all times, anxiety loses its authority because "perfect love casts out fear." So the invitation before us today is to notice when anxiety is the authoritative voice, notice when its running the show. Turn and face it. Notice how it feels in your body. Notice what things anxiety is holding hostage. And then choose to plug back into Love. Invite Jesus into that fear. Invite Jesus into the feeling. Welcome the presence of Love and choose to abide in it. Let the power of Love silence anxiety.

"If holding your ground is what you are called to most days, it helps to know your ground." - Kathleen Norris

"Resilience is born by grounding yourself in your own loveliness, hitting notes you thought were way out of your range." - Greg Boyle

One of the symptoms of anxiety is feeling stuck on a mental hamster wheel. You can't stop thinking.

Yoga is a really beneficial tool to alleviate anxiety. This is because yoga is inherently integrative and connective, countering the disconnecting efforts of anxiety. There are a couple aspects of yoga that are especially helpful: slowing down and balancing

"I cannot get God by holding Him off at arm's length like a photography, but by leaning forward intently as one would respond to one's lover. Love so insatiable as the love of God can never be satisfied until we respond to the limit." - Frank Laubach

How do you know if the endless thoughts stand up in the presence of Christ? Talk TO Him about them. Not just yourself. And definitely don't engage with the worry.

"Instead of talking to yourself, form the habit of talking to Christ...No practice we have ever found has held the mind as much as this: making all thought a conversation with the Lord." - Brother Lawrence

John 14:27 (The Passion Translation - TPT)
“I leave the gift of peace with you—my peace. Not the kind of fragile peace given by the world, but my perfect peace. Don’t yield to fear or be troubled in your hearts—instead, be courageous!"

These are the same words God spoke to Moses and Joshua. Jesus is identifying himself as the Son of God. These aren’t just nice sentiments from Jesus, this declaration goes back centuries. Peace is our inheritance.

Phil. 4:6-8 (TPT) 

"Don’t be pulled in different directions or worried about a thing. Be saturated in prayer throughout each day, offering your faith-filled requests before God with overflowing gratitude. Tell him every detail of your life, then God’s wonderful peace that transcends human understanding, will make the answers known to you through Jesus Christ. So keep your thoughts continually fixed on all that is authentic and real, honorable and admirable, beautiful and respectful, pure and holy, merciful and kind. And fasten your thoughts on every glorious work of God, praising him always."

Postnatal Christian Yoga: 30 min Gentle Practice

Our theme for this practice is that God is with you. You are not alone. You are the best mama for your baby and for your family.

I invite you as we practice yoga today, to bring that truth into the light, into the presence and goodness of God.


But you, Israel, are my servant. You’re Jacob, my first choice, descendants of my good friend Abraham. I pulled you in from all over the world, called you in from every dark corner of the earth, Telling you, ‘You’re my servant, serving on my side. I’ve picked you. I haven’t dropped you.’ Don’t panic. I’m with you. There’s no need to fear for I’m your God. I’ll give you strength. I’ll help you. I’ll hold you steady, keep a firm grip on you.- Isaiah 41: 8-10 (MSG)

You are good, and what you do is good…” Psalm 119:68

I lift up my eyes to the hills - where does my help come from? My help comes from the Lord, the Maker of heaven and earth. He will not let your foot slip - he who watches over you will not slumber; indeed, he who watches over Israel will neither slumber nor sleep. The Lord watches over you - the Lord is your shade at your right hand; the sun will not harm you by day, nor the moon by night. The Lord will keep you from all harm - he will watch over your life the Lord will watch over your coming and going both now and forevermore.” Psalm 121

Christian Yoga for When You Need A Shake Up: Part 3: Balancing Flow

Welcome to Part 3 of the Christian Yoga for When You Need A Shake Up video series! 

This series is inspired by the book 40 Days of Decrease by Alicia Britt Chole. This video draws from Day 29 of the book where we are challenged to fast intimidation and let go of fear.

Balancing Poses are great to do when you’re feeling fearful, anxious, overwhelmed, so we're incorporating a lot of them into this practice! The physical act of balancing forces your mind to focus...if you give in to the million thoughts swirling around in there, you’ll fall. And here’s how we strip fear of its power, we remind ourselves that it’s ok if we fall. It’s ok if we fall. Because it’s not perfection it’s after, it’s Jesus. Falling on our yoga mats doesn’t mean we’re an embarrassment or a failure.

The key to balancing is fluidity...the more rigid you are, the harder it will be to maintain balance. So we’re going to embrace more movement than usual in this practice – micro movement, subtle movement, movement that helps you connect with where your body is in space, helps you notice where you’re holding tension and where you can release.

We’ll move slowly and carefully, like we're moving through water, making space to actually listen to the Holy Spirit instead of just charging in guns blazing.

In her book 40 Days of Decrease, Alicia writes, “During the trials, Jesus’ words were manipulated, His faith doubted, and His character slandered...Jesus knew that man was neither the author nor the director of His life. He was certain that His future did not rest in the frail, fickle, fragile hands of human favor. Consequently, Jesus had no fear for Pilate to exploit. Jesus did not fear death. Jesus did not fear suffering. He possessed an authority that could neither be bought nor beaten: an interior authority that others could misrepresent but never intimidate.”

We explore this thought deeper in our practice and embrace the following prayer as we move:

“When you realize fear is being used to intimidate you, pause and verbalize this simple prayer: Jesus, you have already embraced everything that I fear. I renounce fear’s hold on me. By God’s grace I share Your victory. Will fear vaporize as you say ‘amen’? That would be lovely. But even more powerful is the fact that the cycle of awareness, resistance, and prayer decreases your vulnerability to intimidation by strengthening your will with Truth.”

Christian Yoga for When You Need A Shake Up: Part 2

Welcome to Part 2 of the Christian Yoga for When You Need A Shake Up video series! 

This series is inspired by the book 40 Days of Decrease by Alicia Britt Chole. This video draws from Day 15 of the book where we are challenged to fast spiritual self-protection. 

In Part 1 we focused on opening those bound up places in our heart, welcoming into the light those doubts and questions and disappointments that have been swirling around. God is more than big enough to handle them. Their power exists only in the darkness, but once they’re brought into the light, they lose their grip.

This week we’re drawing our attention to one of our most major coping strategies in the face of pain – self-protection.

In her book 40 Days of Decrease, Alicia writes, “Uncertain that God will protect us, we proactively protect ourselves. To avoid further emotional and theological pain, we lower our expectations, edit our dreams, and shrink back from God through fear-driven planning, endless worry, hypervigilance, or the numbing of hope. With each choice to self-protect, another layer is added to insulate our hearts from attentiveness to God’s presence.” 

The key to dusting off the numbness in our lives is presence.

When we read Bible stories we tend to zoom in on the one event at the expense of seeing the entire picture. You’ve probably heard the story about Jesus entering Jerusalem on a donkey with everyone laying palm branches and their coats along the road (maybe even as a kid you remember bringing palm branches to church). But I never really made the connection that just days later this same crowd who was shouting Jesus’ Kingship was calling for his crucifixion. The Disciples, who would soon lock themselves in a room after Jesus’ death were welcomed and affirmed, Judas was still invited to the communion table that night even though he was about to betray Jesus. But Jesus knew all this and yet He still showed up, He still participated fully, He stayed present.

What must Jesus have believed about Father God and about himself in order to stay present? What must you and I believe about Father God and about ourselves in order to feel safe enough to drop the wall of self-protection and remain present?

Christian Yoga for When You Need A Shake Up: Part 1

Welcome to Part 1 of the Christian Yoga for When You Need a Shake Up video series!

This video series is inspired by the book 40 Days of Decrease by Alicia Britt Chole and this specific practice is based on Days 4 and 5 of the book. Over the course of this four part video series, we'll press in to shake off the dust that's been accumulating in our hearts, reignite freedom and passion when that familiar boredom and staleness sets in.

This 30 minute Christian yoga practice is full of deep breathing and quiet moments, a handful of simple flows to get you moving, and an invitation to wrestle with some of the harder questions in life.

We examine the story of John the Baptist, specifically the later part of his life when he finally meets Jesus (the Messiah he'd spent his entire life prophesying about!), baptizes Jesus, loses many of his own disciples to Jesus, and then finds himself sitting in a prison...a long cry from the crowds of people he used to attract. Prior to sitting in prison, John had boldly declared that Jesus was the one they'd been waiting for! But as he the days stretched into months in prison and Jesus was out performing miracles and training up his own radical disciples, John sent a message to Jesus inquiring, “Are you the one who is to come, or shall we look for another?” (Matthew 11:3)

In her book 40 Days of Decrease, Alicia writes, “From within prisons of pain or persecution, injustice or accusation, limitations or unmet longings, we, too, can wonder if Jesus is truly who we thought He was. A key invitation of our spiritual journey is to be emotionally honest about our uncertainties.”

So in this yoga practice, we challenge our hearts to be honest about the doubts, questions, and confusion lurking in the dark. We trust that God is big enough to handle them, that he won't punish us for asking them, and believe that, like his response to John, he'll lovingly affirm His calling in our lives.

Yoga for Today: A Gentle Christian Yoga Practice to Cultivate Presence

strengthen your body + calm your mind + open your heart + connect with God

Flow Description

What if everything you needed today, in this moment, was already yours? What if we really believed that we were beloved children of God and not orphans?

These are the questions we move and breathe through in this gentle yoga practice, a practice designed to cultivate greater awareness of and gratefulness for God’s goodness in our lives.

We dive into the story of the Israelites wandering the desert for 40 years and explore how God provided for their every need every day. In the form of manna and quail from heaven, the Israelites never went hungry. Each morning these provisions were fresh, and God commanded them to only collect what they needed that day – if they tried to hoard up extras for the next day, they rotted overnight.

Julian Green says this: “The story of the manna gathered and set aside by the Hebrews is deeply significant. It so happened that the manna rotted when it was kept. And perhaps this means that all spiritual reading which is not consumed – by prayer and works – ends by causing a sort of rotting inside us. You die with a head full of fine sayings and a perfectly empty heart.” 

You see, we aren’t orphans left alone in the wilderness to starve. We are children of God, invited to come to the table and eat every day, every moment, to the full, so that we can be nourished and we can nourish others. Let’s set our gaze on this deep truth as we move and breath on our mats.


If God gives such attention to the appearance of wildflowers—most of which are never even seen—don’t you think he’ll attend to you, take pride in you, do his best for you? What I’m trying to do here is to get you to relax, to not be so preoccupied with getting, so you can respond to God’s giving. People who don’t know God and the way he works fuss over these things, but you know both God and how he works. Steep your life in God-reality, God-initiative, God-provisions. Don’t worry about missing out. You’ll find all your everyday human concerns will be met. Give your entire attention to what God is doing right now, and don’t get worked up about what may or may not happen tomorrow. God will help you deal with whatever hard things come up when the time comes. {Matthew 6:30-34 (MSG)}


Do you trust that God will give you what you need today?

And that he’ll also be there tomorrow?

And the next day?

Regardless of whether you put your time in?


Father,  help us remember that we are your children, that we’re not abandoned, we’re not forgotten, we’re not orphans, we’re not strangers walking around on the street picking up nice sayings to put in an empty heart.

Father, we want to be children who are transformed by your love. Children who don’t hoard what you give us, but we let it transform us and then we give it away. We want more of you in our lives and in the world around us. Help us live in the present moment, with our eyes open to what you are doing right here, right now.

Thank you that you are alive and active and moving and that we get to be a part of this. Amen.

Find Your Freedom: 30 min. Christian Yoga Practice

strengthen your body + calm your mind + open your heart + connect with God

Flow Description

This 30 min. freedom-focused practice includes some more challenging options for the experienced yogi with lots of stretching and gentle movement for the beginner yoga!

We study a conversation Jesus had with some religious leaders about living in real freedom. The people he’s talking to push back and say – we’ve never been slaves! What do you mean we need to be set free? The irony in their statement is that these people had been enslaved for centuries, and at the very moment of their conversation with Jesus were subjects of the Roman Empire. They were too proud (or blind?) to see the obvious truth of their earthly identity. But more than that, they miss Jesus’ deeper point about real heart freedom, not just political freedom.

How often do we do that in our own lives? Brush off all this talk about freedom, telling ourselves we go to church and we sometimes read our Bibles and go to Bible Studies, so we’re fine! But Jesus is calling us to a deeper freedom. He shows us a better way, shows us he’s trustworthy, promises us we won’t be disappointed, and invites us into a new way of living.


“Then Jesus turned to the Jews who had claimed to believe in him. ‘If you stick with this, living out what I tell you, you are my disciples for sure. Then you will experience for yourselves the truth, and the truth will free you.’ Surprised, they said, ‘But we’re descendants of Abraham. We’ve never been slaves to anyone. How can you say, ‘The truth will free you’?’ Jesus said, ‘I tell you the most solemnly that anyone who chooses a life of sin is trapped in a dead-end life and is, in fact, a slave. A slave is a transient, who can’t come and go at will. The Son, though, has an established position, the run of the house. So if the Son sets you free, you are free through and through…” {John 8:31-36}

“Whenever, though, they turn to face God as Moses did, God removes the veil and there they are – face to face! They suddenly recognize that God is a living, personal presence, not a piece of chiseled stone. And when God is personally present, a living Spirit, that old, constricting legislation is recognized as obsolete. We’re free of it! All of us! Nothing between us and God, our faces shining with the brightness of his face. And so we are transfigured much like the messiah, our lives gradually becoming brighter and more beautiful as God enters our lives and we become like him.” {2 Corinthians 3:16-18}


Kris Valloton says, “an idol is anything you have to check with before you say yes to God.” What are you checking in with that’s holding you back from saying YES fully? Your bank account? Your career plans? What other people will think? Your schedule?