I THRIVE
Virtual Yoga Sampler

Yoga has many benefits for body, mind, and spirit. It has additional benefits for mental health and trauma.
Yoga can be expensive at local studios. Many studios offer a free first class or first week. Some studios have discounts for multiple class passes or monthly subscriptions.

We've collected a sampling of free access virtual yoga classes from various styles of yoga and teachers below. We hope this assists you to familiarize yourself with a style you prefer and that proves useful to you in your healing journey. We recommend searching for free classes on Youtube. Find a style, a teacher, or a channel you like and build your practice from home. We provided a few linked regarding examples of yoga channels and where to find them on our 'Intro: Yoga, Breathwork, Meditation' page.

**Remember to always contact your provider prior to trialing any new therapy or treatment. Some of the techniques below may not be appropriate for all persons.

Great for for sensitive nervous systems...

Trauma Informed Yoga

Trauma affects the mind, body, and spirity. This means, that after a trauma, this stress can be held in the body.

Trauma-informed yoga (TIY) describes an approach that addresses the specific needs and symptoms of trauma survivors.

This form of yoga may include self-regulation strategies that:

address dysregulation of the nervous system such as dissociation, feelings of derealization, etc.
promote feelings of psychological safety through a safe and controlled increase in body awareness.

Consider trying out a free virtual class linked below:

45 Minute Yoga for PTSD class video link
Heartspace: Releasing Stored Trauma link
17 Minute Trauma Informed Yoga class link
10 Minute Trauma Informed Yoga Flow link

Great for beginners...

Hatha Yoga

"Hatha" is an umbrella term in Sanskrit that envelops all physical postures of yoga. Frequently, in the west, the term 'Hatha Yoga' is used to describe all styles of yoga that are rooted in physical practice.

Hatha yoga classes are best for beginners since they are usually paced slower than other yoga styles. Hatha classes today are a classic approach to breathing and exercises. If you are brand-new to yoga, hatha yoga is a great entry point to the practice.

Consider trying out a free virtual class linked below:

Hatha Flow Yoga for Beginners video link
Quick Paced Hatha Flow video link
One Hour Hatha Yoga From Home video link
45 Min Hatha Yoga Class video link

Great for stress relief...

Restorative Yoga

Restorative yoga aims to assist participants to wind down and achieve calm through the relaxation of mind and body. While the practice focuses on resting the body, it is also known to assist to cleanse and free the mind.

Plan to spend more time in a fewer number of postures, also known as 'asanas' in a restorative yoga class. Asanas are frequenly modified to make them more relaxing or gentler. Props are frequently used including blankets, bolsters, and eye pillows to assist with achieving deeper relaxation and getting into individual postures.

Consider trying out a free virtual Restorative Yoga class linked below:

Great for Intermediate yogis...

Vinyasa Yoga

Vinyasa in Sanskrit translates as "to place in a special way." In the case of vinyasa, it is the body that is placed in a special way. Vinyasa yoga is frequently considered one of the most athletic yoga styles. It was adapted from ashtanga yoga during the 1980s. Multiple types of yoga can be considered "vinyasa flows," as well. These include prana, ashtanga, and power yoga to name a few.

In vinyasa, the movements and changes of postures are coordinated with the breath. Vinyasa styles are adaptable to taste and may vary depending upon teacher. A teacher may choose various combinations of poses and sequences.

Consider trying out a free virtual Vinyasa Yoga class linked below:

30 Minute Beginners Yoga Flow to Start Your Yoga Journey link
40 Minute Fluid Vinyasa Yoga Flow video link
40 Minute Daily Yoga Flow video link
Everyday Yoga Full Body Stretch & Tension Relief video link

A practice that balances both spiritual and physical...

Kundalini Yoga

Kundalini yoga is a style of practice which balances both the spiritual and the physical aspects of self. practice is equal parts spiritual and physical. In Hindu tradition, kundalini is thought to be a latent female energy that is coiled at the base of the spine, which when activated and balanced, may rise through the chakras, clearing their energies and in the process of enlightenment.

A kundalini class may challenge your core with active breathwork and vigorous postures. Classes may frequently involve meditation, chanting, and mantra.

Consider trying out a free virtual class linked below:

Kundalini Yoga Morning Sadhana link
20 Minute Kundalini for the Entire Body link
Easy 30 Min Kundalini Yoga Practice for Beginners link
Morning Kundalini for Energy and Release link
Beginner Kundalini Yoga for Women video link

Modern day version of Hatha: Great for intermediary yogis...

Yin Yoga

Yin yoga is a slow-paced style of yoga, typically involving seated postures held for longer duration of time. Yin is a meditative style of yoga and like many styles of yoga, is known for assisting in creating feelings of inner peace and present moment awareness.

Yin is a great class for beginners, as postures are held longer and are generally more relaxed than classes taught in differnt styles. Gravity tends to do the work in Yin.

Consider trying out a free virtual class linked below:

Yin Yoga Go Inward Retreat video link
Ocean of Tenderness 35 Min Yin Yoga video link
Intro to Yin Yoga by Adriane video link
Yin Yoga for Hips and Psoas video link
Yin Yoga 50 Min Deep Relax video link

Deep, restful yoga that may invoke altered states...

Yoga Nidra

In Sanskrit Yoga Nidra translates to "yogic sleep." This style of yoga is an ancient meditation technique in which teachers guid student of the practice into a deeper state of conscious relaxation, resulting in an altered state of awareness focussed on the internal self.

Yogic sleep is known to bring practitioners to a state of deep relaxation, nearing sleep, in which the mind and senses can let go, rest, and recover. In this altered state and dreamless sleep, participants are free from the concepts of space, time, and reason. It is thought in yogic circles that in this state, brain activity is reduced resulting in healing.

Consider trying out a free virtual class linked below:

Great for women expecting a child...

Prenatal Yoga

Prenatal yoga is a type of yoga that is designed for pregnant women. The asanas (postures) are tailored to the various trimesters and are adapted for expectant mothers.

Because pelvic floor work is a central focus of prenatal yoga, it is thougth within yogic circles that this is one of the most preferred exercised for moms-to-be, also in setting of the focus on breathing, bonding with the growing infant, and preparation for labor and delivery.

How to practice:

Prenatal yoga frequently utilizes props for the proctice to adjust and modify poses and ensure stability, more than flexibility, in these classes.

Consider trying out a free virtual class linked below:

Prenatal Yoga 22 Min Home Practice link
Prenatal Yoga with Laura Dutta video link
30 Min Alo Yoga Prenatal Flow video link
60 Min Prenatal Flow video link
Prenatal Yoga Flow for All Trimesters link

Great for advanced practitioners...

Ashtanga Yoga

In Sanskrit, Ashtanga translates to "Eight Limb path." In Mysore, India, People gather to practice this form of yoga together. Practitioners go at their own pace and comfort. It is expected of you to know the series in Mysore. Vinyasa yoga stems from ashtanga and both practices link breath and movement into conscious flow.

Because Ashtanga yoga involves physically demanding posters and sequences, this style is considered an advanced style practice. Perhaps Ashtanga is most recognized for its sun salutation practices. There are five sun salutation A's and five sun salutation B's.

Consider trying out a free virtual ashtanga classes linked below:

How to Sun Salutation A video link
How to Sun Salutation B vidoe link
Ashtanga Yoga Body Workout for Inner Peace video link
Ashtanga Yoga Full Primary Series video link
1 Hour Ashtanga Yoga Second Series link
Ashtanga Yoga Third Series Demonstration video link

Great for athletes and those seeking a full-body workout...

Power Yoga

Power yoga is similar to Ashtanga, however Power yoga does not involve set postures. Power yoga is a flowing, endurance building class that will leave practitioners with a full body work-out all while maintaining the link created between breath and body.

Some studios offer yoga classes, including power classes, in heated rooms. These 'hot power yoga' courses are designed to increase your sweat level and theoretically increase the release of toxins from the body during practice. As you may imagine, power yoga is a great option for those looking to increase strength and endurance or to burn calories. Frequently, power yoga classes are set to music to set the tone for the athletic flow.

Consider trying out a free virtual Power Yoga class linked below:

45 Min Power Yoga Class video link
30 Min Power Yoga Flow video link
Power Yoga Flow - 50 Min Intermediate Strong & Flexible video link
45 Min Power Yoga For Full Body Toning & Flexibility video link
1 Hour Sweaty Vinyasa Yoga Class video link
60 Minute Strength & Cardio Vinyasa video link
Power Sculpt Barre Cardio Pilates HIIT video link

**If you find any of the our compiled resources useful in your healing, please be sure to thank, link, and subscribe to the channels and content creators whose original content is linked through our platform. We are so thankful for the work these creators have committed to create these free public offerings for the benefit of others.

body. mind. spirit.

We hope you love these links and beome a yoga enthusiast. Yoga has many health benefits and is an excellent practice to explore mindfulness and spirituality while gaining health and strength.

For those who prefer a yoga practice that does not involve physical postures, consider trialing karma, raja, or kriya yoga which offer a very different experience.

For those interested in partner yoga we recommend you consider this and acro yoga if you are feeling adventurous.
Aerial yoga and paddle board yoga are also really fun ways to practice while integrating other skills if you have the opportunity.

Check in with your local yoga community and studios to search for community offerings.

Always do a proper search and reference check to ensure you are entrusting your care to an ethical provider and a safe school.

This website makes no effort to support or advocate for any specific dogma, spiritual path, orientation, political or social agenda. We are not a source for legal advice.

The information shared on this website is for general information purposes only and is not intended to replace medical advice offered by healthcare professionals and physicians. If users have any personal questions regarding health, psychiatric, or psychological concerns, they are encouraged to contact a qualified health care provider for advice. All personal questions of the aforementioned nature posed to I THRIVE will be deferred.

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I THRIVE Virtual Yoga Sampler

**Remember to always contact your provider prior to trialing any new therapy or treatment. Some of the techniques below may not be appropriate for all persons.

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How to practice:

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body. mind. spirit.

I THRIVE
Virtual Yoga Sampler