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Develop a more integrated and sustainable Navasana (Boat Pose) by exploring the balance between strength and flexibility. In this class, Tatiana Uprimny guides you through modified drills that help you understand how to properly engage the legs and core, especially within standing postures that support the mechanics of Navasana.



Through mindful practice, you’ll build awareness of how strength and mobility work together, creating a more stable, efficient, and connected approach to the pose. Ideal for students looking to refine their technique, improve muscle engagement, and deepen their understanding of Navasana in the context of Ashtanga Yoga.

Modified Navasana Drills

Build strength, stability, and endurance in your legs with this Ashtanga-inspired vinyasa flow. In this class, Tatiana Uprimny guides you through a dynamic standing sequence designed to activate and strengthen the lower body while integrating breath and mindful movement.



Through targeted drills and intentional transitions, you’ll develop power, control, and resilience in the legs, supporting a more grounded and stable yoga practice. Ideal for students looking to increase lower body strength, improve balance, and move with greater confidence and awareness.

Powerful Legs

Build strength and release tension with this focused yoga class designed to connect mobility and core stability. In this practice, Tatiana Uprimny guides you through deep stretches to open the hips and release tension in the core before transitioning into strength-based postures like reverse tabletop, plank, and Navasana (Boat Pose).



With an emphasis on breath and mindful movement, you’ll learn how to move from effort into integration, developing greater control, endurance, and awareness throughout your practice. This class is ideal for students looking to improve core strength, increase hip flexibility, and create a more balanced and sustainable yoga practice.

From High to Low

Refine your approach to Navasana (Boat Pose) by understanding the underlying patterns that support strength, stability, and ease. In this Ashtanga Vinyasa class, Tatiana Uprimny introduces the key concepts behind the practice before guiding you through a strong, intentional flow designed to build core strength and open the hip flexors.



Through mindful movement and targeted sequencing, you’ll learn how to create more integration in the body, moving beyond effort alone to develop balance between strength and mobility. This class is ideal for students looking to deepen their understanding of Navasana while building a more connected and efficient Ashtanga practice.

Patterns In Navasana

In this guided Vinyasa yoga and drills class, Tatiana Uprimny invites you to define your why and align your practice with deeper intention. Through intentional sequencing, strength building drills, and mindful movement, this class encourages you to explore the purpose behind your yoga practice and reconnect with what truly motivates you.



Rooted in intelligent Vinyasa flow, this session blends dynamic movement with self inquiry, helping you cultivate clarity, focus, and inner connection. Ideal for practitioners seeking both physical challenge and philosophical depth, this class supports strength, awareness, and a more meaningful relationship to yoga.

Define Your Why and Choose Your How

Explore intuitive movement in this slow flow Vinyasa class with Tatiana designed to reconnect you with your body’s natural rhythm. Through mindful transitions, fluid sequencing, and breath-led exploration, you will move beyond rigid structure and into embodied awareness. This practice supports mobility, coordination, and nervous system regulation while encouraging creativity and self-trust on the mat. Expect a balanced blend of strength, softness, and spacious flow. Originally aired October 30, 2025.

Exploring Intuitive Movement

Build lower body strength and unlock deep hip mobility in this leg-focused slow flow with Tatiana. Designed to create heat through strength-based Asana, this practice targets hip rotation, glutes, hamstrings, and quads while supporting joint stability and functional mobility. Expect controlled, breath-led transitions, powerful standing sequences, and deep hip extension drills that challenge endurance and focus. The class concludes with a restorative hold to support recovery and release. Originally aired October 9, 2025.

Leg Day Release and Restore

Move through a balanced full body slow flow designed to build strength, improve flexibility, and support mindful movement. In this Vinyasa based practice, Tatiana weaves together steady power sequences with softer, yin-inspired holds to create a well-rounded experience that targets hips, hamstrings, shoulders, and spine. Ideal for practitioners seeking a grounding yet energizing flow that supports mobility, muscle tone, and nervous system regulation. Originally aired October 2, 2025.

Full Body Slow Flow

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62 results for Vinyasa

Courses

Yin and Yang Flows: Hips & Splits

with Tatiana Uprimny

Ashtanga Vinyasa + Drills for Navasana

with Tatiana Uprimny

Slow Flow Vinyasa

with Tatiana Uprimny

100 Hour Advanced Teacher Training in Vinyasakrama Yoga with Srivatsa Ramaswami

with Srivatsa Ramaswami

Lessons