Roger Cole Yoga

This Week's Class (Saturday August 17) - Restorative Asana - Semi-Supported and Fully-Supported

This week we'll enjoy a deeply restful practice. We'll start by consciously releasing muscle tension throughout the body in semi-supported forward bending, twisting, side bending and backbending asanas, then find profound relaxation in fully supported inverted and reclining poses.

Join us on the livestream and/or by video!
Class time 10:00 to 11:15 a.m. Pacific time on Saturday, August 17, 2024.
https://rogercoleyoga.punchpass.com/

This Week's Class (Saturday August 10) - Building Blocks of Backbends

We'll integrate actions of the arms, legs and trunk into organic, whole backbends. We’ll focus mainly on beginning level poses, with alternatives for those who prefer greater or lesser challenge. Complementary poses will ensure a balanced experience.

Join us on the livestream and/or by video!
Class time 10:00 to 11:15 a.m. Pacific time on Saturday, August 10, 2024.
https://rogercoleyoga.punchpass.com/

Roger Cole Yoga Iyengar Yoga with Roger Cole, PhD.
http://rogercoleyoga.punchpass.com

This Week's Class (Saturday August 3) - Spine Release from Top to Bottom

We'll gently mobilize the entire length of the spine with forward bending, back bending, side bending and twisting movements, refreshing our practice by reversing the usual order of actions: we'll start at the neck and work systematically down to the tailbone. Most of the poses will be supported or aided by props (chair or blocks, blankets, belt), creating a restful experience.

Join us on the livestream and/or by video!
Class time 10:00 to 11:15 a.m. Pacific time on Saturday, August 3, 2024.
https://rogercoleyoga.punchpass.com/

Roger Cole Yoga Schedule Have a look at Roger Cole Yoga schedule for the coming weeks.

This Week's Class (Saturday July 27) - Concentric and Eccentric Action with Smooth Attention

We'll consciously practice concentric and eccentric muscle actions with unwavering attention in standing and other asanas to create a rewarding practice experience that develops strength, flexibility, control, focus, and calm.

Join us on the livestream and/or by video!
Class time 10:00 to 11:15 a.m. Pacific time on Saturday, July 27, 2024.
https://rogercoleyoga.punchpass.com/

Roger Cole Yoga

This Week's Class (Saturday July 20) - Intuitive Viloma Pranayama

In Viloma Pranayama, we delicately punctuate inhalation and exhalation with skillful, exhilarating pauses. This week we'll learn an intuitive way to practice it by coordinating the pauses with the heartbeat.

Join us on the livestream and/or by video!
Class time 10:00 to 11:15 a.m. Pacific time on Saturday, July 20, 2024.
https://rogercoleyoga.punchpass.com/

This Week's Class (Saturday July 20) - Intuitive Viloma Pranayama

In Viloma Pranayama, we delicately punctuate inhalation and exhalation with skillful, exhilarating pauses. This week we'll learn an intuitive way to practice it by coordinating the pauses with the heartbeat.

Join us on the livestream and/or by video!
Class time 10:00 to 11:15 a.m. Pacific time on Saturday, July 20, 2024.
https://rogercoleyoga.punchpass.com/

Roger Cole Yoga Iyengar Yoga with Roger Cole, PhD.
http://rogercoleyoga.punchpass.com

This Week's Class (Saturday July 13): Shoulder and Neck Freedom

Hi,

This week we'll release and empower the shoulders and neck in a wide variety of seated, reclining, standing and inverted poses.

Join us on the livestream and/or by video!
https://rogercoleyoga.punchpass.com/

Class time 10:00 to 11:15 a.m. Pacific time on Saturday, July 13, 2024.

I hope you can make it!

Roger

Fb and IG
This Week's Class (Saturday July 13) - Shoulder and Neck Freedom

We'll release and empower the shoulders and neck in a wide variety of seated, reclining, standing and inverted poses.

Join us on the livestream and/or by video!
Class time 10:00 to 11:15 a.m. Pacific time on Saturday, July 13, 2024.
https://rogercoleyoga.punchpass.com/

This Week's Class (Saturday July 6) - Straight-Leg Standing Poses with Hand Support

We'll clear our minds with a brief meditation, then practice a sequence of standing poses with one or both hands supported on a wall, a chair, or a block. Featured asanas will include Ardha Chandrasana (Half Moon Pose), Virabhadrasana 3 (Warrior 3), and Parivrtta Ardha Chandrasana (Twisted Half Moon Pose). We’ll end with quiet recovery poses and more meditation.

Join us on the livestream and/or by video!
Class time 10:00 to 11:15 a.m. Pacific time on Saturday, July 6, 2024.
https://rogercoleyoga.punchpass.com/

This Week's Class (Saturday June 29) - Easy Restorative Practice

Enjoy an easy restorative asana practice that gives you plenty of time to rest comfortably in simple, personalized poses.

Join us on the livestream and/or by video!
Class time 10:00 to 11:15 a.m. Pacific time on Saturday, June 29, 2024.
https://rogercoleyoga.punchpass.com/

Roger Cole Yoga Iyengar Yoga with Roger Cole, PhD.
http://rogercoleyoga.punchpass.com

This Week's Class (Scheduled for June 22) is Video Only and Available Now! Sirsasana (Headstand) and Sarvangasana (Shoulderstand) Prep and Practice

This class systematically prepares your mind and your body (especially your neck and shoulders) for a quiet, sustained practice of Headstand (Sirsasana 1) and two versions of Shoulderstand (Salamba Savangasana). In the first version of Shoulderstand we learn to safely practice flat on the floor without using props to elevate the shoulders. This is a good technique to know in case you want to practice in a place where props are not available. We then practice the classic Iyengar version to feel the contrast and enjoy the additional benefits.

Anyone who has a reservation can watch the video now by logging in at https://rogercoleyoga.punchpass.com/, clicking on Content Library, scrolling down, then clicking on the video title.

If you don't have a reservation, here are two ways you can you can watch the class.

Option 1: Before 10 a.m on June 22, go to https://rogercoleyoga.punchpass.com/, click on the June 22 class in the Schedule, follow the instructions to purchase a pass for a Single Class or a Subscription, then reserve your spot. The video will immediately become available in your Content Library.

or

Option 2: Rent the video at https://rogercoleyoga.punchpass.com/ by clicking on Purchase a Pass, selecting Sirsasana (Headstand) and Sarvangasana (Shoulderstand) Prep and Practice, and following the purchase instructions. The video will immediately become available in your Content Library.

Enjoy your practice!

Roger Cole Yoga Iyengar Yoga with Roger Cole, PhD.
http://rogercoleyoga.punchpass.com

This week's class (scheduled for June 15) is video only - no livestream - and it's available now!

The topic is Backbend Progression on Props.
In this class we systematically practice supported but active backbends over progressively higher props, starting with blankets and ending on blocks or a chair (augmented with blankets) as appropriate. We end with a nice recovery sequence to balance everything out.

Anyone who has a reservation can watch the video now by logging in at https://rogercoleyoga.punchpass.com/, clicking on Content Library, scrolling down, then clicking on the video title.

If you don't have a reservation, here are two ways you can you can watch the class.

Option 1: Before 10 a.m on June 15, go to https://rogercoleyoga.punchpass.com/, click on the June 15 class in the Schedule, follow the instructions to purchase a pass for a Single Class or a Subscription, then reserve your spot. The video will immediately become available in your Content Library.

or

Option 2: Rent the video at https://rogercoleyoga.punchpass.com/ by clicking on Purchase a Pass, selecting Backbend Progression on Props, and following the purchase instructions. The video will immediately become available in your Content Library.

Enjoy your practice!

Roger Cole Yoga Iyengar Yoga with Roger Cole, PhD.
http://rogercoleyoga.punchpass.com

This Week's Class (Saturday June 8) - Contemplative Seated and Reclining Poses

We'll practice a quiet sequence of basic seated and reclining poses, remaining in each position long enough to really settle in and be whole. You'll have the opportunity to use props as needed to enhance the experience.

Join us on the livestream and/or by video!
Class time 10:00 to 11:15 a.m. Pacific time on Saturday, June 8, 2024.
https://rogercoleyoga.punchpass.com/

NOTE: Next week's class (June 15) and the class after that (June 22) will be video-only.

Roger Cole Yoga Iyengar Yoga with Roger Cole, PhD.
http://rogercoleyoga.punchpass.com

This Week's Class (Saturday June 1) - Pranayama - Rhythm and Retention

Pranayama promotes serenity. In this class we open the lungs in preparatory asanas, then practice inhaling, exhaling and retaining the breath in just the right rhythm to soothe and rejuvenate the mind.

Join us on the livestream and/or by video!
Class time 10:00 to 11:15 a.m. Pacific time on Saturday, June 1, 2024.
https://rogercoleyoga.punchpass.com/

Roger Cole Yoga Iyengar Yoga with Roger Cole, PhD.
http://rogercoleyoga.punchpass.com

This Week's Class (Saturday May 25) - Realizing the Possible in Twisting Asanas

Experience the body's innate ability to voluntarily adjust its own morphology. We'll calmly acknowledge what appear to be our current limitations, then mindfully move beyond them. The class will include a variety of asana types with an emphasis on twists.

Join us on the livestream and/or by video!
Class time 10:00 to 11:15 a.m. Pacific time on Saturday, May 25, 2024.
https://rogercoleyoga.punchpass.com/

Roger Cole Yoga Iyengar Yoga with Roger Cole, PhD.
http://rogercoleyoga.punchpass.com

This Week's Class (Saturday May 18) - Restorative Yoga Featuring Variations of Viparita Karani

Find profound rest in specially supported seated and inverted poses, including variations of Viparita Karani (Legs Up the Wall with Pelvis Elevated). Instructions will help release muscles, breathing and mind to arrive at sustained stillness.

Join us on the livestream and/or by video!
Class time 10:00 to 11:15 a.m. Pacific time on Saturday, May 18, 2024.
https://rogercoleyoga.punchpass.com/

Roger Cole Yoga Iyengar Yoga with Roger Cole, PhD.
http://rogercoleyoga.punchpass.com

This Week's Class (Saturday May 11) - Resistance, Rebound and Release

Learn the skill of pressing against a firm support (floor, block, wall, chair etc.) in balanced ways to create rebound effects that free body and mind. Practice includes standing, seated and inverted poses.

Join us on the livestream and/or by video!
Class time 10:00 to 11:15 a.m. Pacific time on Saturday, May 11, 2024.
https://rogercoleyoga.punchpass.com/

Roger Cole Yoga Iyengar Yoga with Roger Cole, PhD.
http://rogercoleyoga.punchpass.com

This Week's Class (Saturday May 5) - Calm Core Strength and Flexibility

We'll coordinate calm actions in a variety of asanas to build strength and flexibility of the abdomen, ribcage, back and spine.

Join us on the livestream and/or by video!
Class time 10:00 to 11:15 a.m. Pacific time on Saturday, May 5, 2024.
https://rogercoleyoga.punchpass.com/

Roger Cole Yoga Iyengar Yoga with Roger Cole, PhD.
http://rogercoleyoga.punchpass.com

This Week's Class (Saturday April 27) - Calm Vitality in Standing Asanas

Experience what BKS Iyengar meant when he said, "Practice asana with your mind." We will calmly spread conscious attention throughout and beyond our bodies in a series of standing asanas to realize stabiliity, freedom, and peace.

Join us on the livestream and/or by video!
Class time 10:00 to 11:15 a.m. Pacific time on Saturday, April 27, 2024.
https://rogercoleyoga.punchpass.com/

This Week's Class (Saturday April 20) - Vrtti Pranayama Intro

This class will teach you an easily accessible, science-based way to practice Vrtti Pranayama with Kumbhakas (calm, equal, inhalation, exhalation and retention of the breath). The main track of the class will be for intermediate students, but it will also have alternative practices for less experienced students. Come for a profound, enriching experience.

Join us on the livestream and/or by video!
Class time 10:00 to 11:15 a.m. Pacific time on Saturday, April 20, 2024.
https://rogercoleyoga.punchpass.com/

Roger Cole Yoga Iyengar Yoga with Roger Cole, PhD.
http://rogercoleyoga.punchpass.com

This Week's Class (Saturday April 13) - Headstand, Shoulderstand and Alternatives

We'll enjoy the rejuvenating and invigorating experience of a steady, sustained Sirsasana (Headstand) and Sarvangasana (Shoulderstand) or alternatives. The practice will include thorough preparation of the neck, shoulders, spine, and mind.

Join us on the livestream and/or by video!
Class time 10:00 to 11:15 a.m. Pacific time on Saturday, April 13, 2024.
https://rogercoleyoga.punchpass.com/

Roger Cole Yoga Iyengar Yoga with Roger Cole, PhD.
http://rogercoleyoga.punchpass.com

Tomorrow’s Class (Saturday April 6) - Seated and Reclining Poses Focusing on Hips and Knees

We'll relieve tension in the legs and free up movement in the hips and knees in a calming but active sequence of seated and reclining asanas. Some of the poses will apply weight to the legs using stacked blankets or a sandbag if available.The practice will also relieves tension in the muscles of the spine, ribcage and abdomen. We'll end in a deep Savasana with weight on the thighs and hands.

Join us on the livestream and/or by video!
Class time 10:00 to 11:15 a.m. Pacific time on Saturday, April 6, 2024.
https://rogercoleyoga.punchpass.com/

Roger Cole Yoga Iyengar Yoga with Roger Cole, PhD.
http://rogercoleyoga.punchpass.com

This week’s Class (Saturday March 30) - Opening Space in the Spine

We'll open space between the vertebrae and release muscle tension in the back and trunk by practicing simple self-traction asanas. We'll use the extra space to enhance our range and enjoyment in elementary seated twisting poses.

Join us on the livestream and/or by video!
Class time 10:00 to 11:15 a.m. Pacific time on Saturday, March 30, 2024.
https://rogercoleyoga.punchpass.com/

Roger Cole Yoga Iyengar Yoga with Roger Cole, PhD.
http://rogercoleyoga.punchpass.com

This week's Class (scheduled for Saturday March 23) is Video Only and is Available Now! The topic is Clearing the Lungs - Respiratory Semi-Restorative Practice

It's a series of supported and partially-supported asanas, mostly inverted backbends, forward bends and side bends, that expand the lungs, help expel waste and calm the nervous system. For each pose, you have the option of practicing a more challenging version or an easier version. Many of the poses are profoundly relaxing.

Anyone with a reservation can view the class video now by logging into their Roger Cole Yoga account, clicking on Content Library and clicking on the link. If you don't see the link, scroll down.

If you don't have a reservation you can create one at rogercoleyoga.punchpass.com. Just go to the Schedule, click on the March 23 session of Iyengar Yoga Practice - Mixed Levels, and follow the instructions.

P.S.: UPCOMING WORKSHOPS!
March 22-24 Yoga for Better Sleep
March 22 Physiology and Teaching of Restorative Yoga

For IN PERSON worksop attendance in San Francisco, CA, visit
iyisf.org and click on Workshops & Events

For ONLINE or VIDEO ONLY worksop attendance
visit rogercoleyoga.punchpass.com/classes for information
visit rogercoleyoga.punchpass.com/passes to register

Roger Cole Yoga Iyengar Yoga with Roger Cole, PhD.
http://rogercoleyoga.punchpass.com

This week’s Class (Saturday March 16) - Mind Over Muscle - Finding Release in Asana (also: Upcoming Workshops)

We'll learn to deeply release beyond our ordinary limitations in by skillfully applying a range of mental and physiological techniques in standing, seated, reclining and inverted asanas..

Join us on the livestream and/or by video!
Class time 10:00 to 11:15 a.m. Pacific time on Saturday, March 16, 2024.
https://rogercoleyoga.punchpass.com/

P.S.: UPCOMING WORKSHOPS!
March 22-24 Yoga for Better Sleep
March 22 Physiology and Teaching of Restorative Yoga
Hybrid online/in-person/video (location: San Francisco, CA)
To attend ONLINE visit rogercoleyoga.punchpass.com and click on Purchase A Pass
To attend IN PERSON (space permitting) visit iyisf.org and click on Workshops & Events

Roger Cole Yoga Iyengar Yoga with Roger Cole, PhD.
http://rogercoleyoga.punchpass.com

Yoga for Better Sleep Workshop March 22-24 IN-STUDIO | ONLINE | VIDEO

To register for ONLINE attendance via Roger’s site, visit rogercoleyoga.punchpass.com and click on Purchase A Pass.

To register for IN PERSON or ONLINE attendance via the Iyengar Yoga Institute of San Francisco’s site, visit iyisf.org and click on Workshops and Events.

This is a practical 3 day workshop in-studio or online, that teaches you how to sleep better using yoga informed by science. The aim of this course is to give you the knowledge and skills to personalize your practice and apply it to your life. Veteran Iyengar teacher and sleep researcher Roger Cole will guide you through a clearly defined, step-by-step program of simple, supported asanas, pranayama, meditation and philosophy to help you fall asleep more easily, fall back to sleep after awakenings, and recover from lost sleep.

Students will receive a digital instruction booklet with plenty of photos, plus two weeks of access to video recordings of the sessions.

The weekend will be divided into 3 sessions (Pacific Time):
Friday 5:30-7:00pm - General Pranayama
Saturday 2-5pm - Sleep Part 1
Sunday 2-5pm - Sleep Part 2

(NOTE: On Friday afternoon Roger will lead a separate 2.5 hour Restorative Yoga/Physiology Teacher training; see the websites for more info)

The sessions will include:

• easy-to-understand explanations of scientific principles and yoga techniques
• practice aimed explicitly at reaching a deep state of rest, which may include sleep
• question-and-answer opportunities.

Roger Cole, Ph.D. is a Stanford-trained sleep research scientist and internationally recognized Iyengar yoga teacher. He has studied and taught the art and science of yoga, deep relaxation and sleep for over forty-five years. Attend sessions in person or over zoom. No prior yoga experience is required.

RECORDINGS AVAILABLE FOR 2 WEEKS

Pricing:
Full Workshop - $210
Sat or Sunday only - $84
Friday only - $42

IYENGAR YOGA INSTITUTE OF SAN FRANCISCO TEACHERS, register through the institute to get a discount.
ROGER COLE YOGA MONTHLY SUBSCRIBERS, check your email for a discount code, and register through Roger.

To register for ONLINE attendance via Roger’s site, visit rogercoleyoga.punchpass.com and click on Purchase A Pass. If you have questions for Roger, please email [email protected]

To register for IN PERSON or ONLINE attendance via the Iyengar Yoga Institute of San Francisco’s site, visit iyisf.org and click on Workshops and Events. If you need assistance with your IN-PERSON purchase, please contact customer service staff at [email protected].

Roger Cole Yoga Schedule Have a look at Roger Cole Yoga schedule for the coming weeks.

This week’s Class (Saturday March 9) - Upper Back and Neck Release (also: Upcoming Workshops)

We'll free the neck, upper spine and upper ribcage to move more easily in backward bends, forward bends, side bends and twists. We'll of course bring the mind and the rest of the body along to enjoy an immersive and complete yoga experience.

Join us on the livestream and/or by video!
Class time 10:00 to 11:15 a.m. Pacific time on Saturday, March 9, 2024.
https://rogercoleyoga.punchpass.com/

P.S.: UPCOMING WORKSHOPS!
March 22-24 Yoga for Better Sleep
March 22 Physiology and Teaching of Restorative Yoga
Hybrid online/in-person/video (location: San Francisco, CA)
To attend ONLINE visit rogercoleyoga.punchpass.com and click on Purchase A Pass
To attend IN PERSON (space permitting) visit iyisf.org and click on Workshops & Events

Roger Cole Yoga Iyengar Yoga with Roger Cole, PhD.
http://rogercoleyoga.punchpass.com

This week’s Class (Saturday March 2) - Standing Poses with Hand(s) Supported Featuring Ardha Chandrasana

We'll find well-aligned freedom, strength and ease in a variety of standing poses, usually supporting the hand(s) on a chair, a wall or both. We'll give extra attention to Ardha Chandrasana (Half Moon Pose). The class will end with inversions and rest.

Join us on the livestream and/or by video!
Class time 10:00 to 11:15 a.m. Pacific time on Saturday, March 2, 2024.
https://rogercoleyoga.punchpass.com/

Roger Cole Yoga Iyengar Yoga with Roger Cole, PhD.
http://rogercoleyoga.punchpass.com

This week’s Class (Saturday February 24) - Inversions Focusing on Shoulderstand (Sarvangasana) and Alternatives

We'll enjoy a satisfying practice of inverted asanas, with special emphasis on Shoulderstand (Salamba Sarvangasana) and variations. We'll take care to prepare and protect the neck and shoulders, and there will be alternative asanas to accommodate students of various levels.

Join us on the livestream and/or by video!
Class time 10:00 to 11:15 a.m. Pacific time on Saturday, February 24, 2024.
https://rogercoleyoga.punchpass.com/

Roger Cole Yoga Iyengar Yoga with Roger Cole, PhD.
http://rogercoleyoga.punchpass.com

This week’s class (scheduled for February 17) is video only (no livestream), and available now! The Topic is Pranayama with Antara Kumbhaka (Inhalation Retention)

This class starts with restful poses to quiet the mind and open the lungs. It then moves to systematic development of a fulfilling practice of Ujjayi pranayama (regulating air flow using delicate control of the vocal folds to make a sibilant sound) combined with skillful and satisfying retention of the breath after inhalation. You can practice seated or lying down, and set your own pace. This practice is profoundly soothing and energizing.

Anyone with a reservation can view the class video by logging into their Roger Cole Yoga account, clicking on Content Library and clicking on the link. If you don't see the link, scroll down.

If you don't have a reservation you can create one at rogercoleyoga.punchpass.com.

Roger Cole Yoga

This week’s Class (Saturday February 10) - Standing Poses with Support Featuring Parivrtta Parsvakonasana

Delve into selected standing poses, using the support of a chair as needed to promote precise alignment and deep exploration. Featured poses include Side Angle Pose (Parsvakonasana), Warrior Pose 1 (Virabhadrasana 1) and Parivrtta poses and Twisted Side Angle Pose (Parivrtta Parsvakonasana). The class also includes a variety of complementary poses to create an integrated, vitalizing experience.

Join us on the livestream and/or by video!
Class time 10:00 to 11:15 a.m. Pacific time on Saturday, February 10, 2024.
https://rogercoleyoga.punchpass.com/

Roger Cole Yoga Iyengar Yoga with Roger Cole, PhD.
http://rogercoleyoga.punchpass.com