Yoga 103: coming soon

a virtual fall series

 – vitalize your body and mind

October 2021

Sign up to receive the announcement coming soon

We meet once a week for a 90-minute online class.

We are all familiar with the ubiquitous theme of being “restricted” this past year. It has weighed heavily on our bodies and minds. A common reaction to this is to physically hold inward or contract. Sometimes contraction serves us when we need to protect or brace ourselves, for example, if an object is being hurled at us. However, long-term contraction causes excessive stress and can unravel within us in not-so-favorable ways. What can we do to remedy this?

You know what’s coming – we can do yoga. We expand, stretch, and create a balance by opening the front body (shoulders, chest, hip flexors, spine). Both contraction (muscle activation) and expansion (a deep stretch) are part of a balanced yoga practice. Too much on one side hardens or softens us to excess. It is a daily balancing act we can learn to master.

Join the yoga sessions live or watch the recording at a time convenient for you. Come practice, and, as always, go out into the world feeling better and lighter!

the details

WHAT:  (6) 90-minute classes 1x a week with Sandra. A recording will be emailed after each class and will be available for one month from that class date.

WHEN:  Wednesdays – June 2, 9, 16, 23, 30, July 7

9:00 – 10:30 AM PST | 10:00 – 11:30 AM MST |12:00 – 1:30 PM EST | 6:00 – 7:30 PM CET

COST: US $84 – See how to register & pay below. [If you have a credit from the previous online classes please message me for the amount before paying.]

WHERE: Online via Zoom (filmed live from Costa Rica)

Have a yoga mat, two blocks, a strap, a folded towel/blanket, a firm cushion or two for the class.


  • Intermediate-beginner+ level. You’re familiar with the basics; thus, “Yoga 102”.
  • You want to transform from feeling stiff and lethargic to flexible and vibrant. 
  • You want to counter the effects of too much sitting.
  • You have questions that you can’t ask in a regular studio class (send in your questions!).
  • Anyone interested in learning more about yoga


The type of yoga is multi-disciplinary, alignment-based Hatha with influences from vinyasa and Anusara. The format of the sessions will be part class and part workshop style.


  • Explore alignment principles for a safe, fruitful practice
  • Improve flexibility, build strength, enhance mobility
  • Reduce tension and stress in your body-mind
  • Learn about the therapeutic benefits of poses
  • Practice breathing techniques to strengthen your lungs, calm the nervous system, and invigorate your energy
  • Nurture your emotional and mental health
  • Have fun learning and keep it light-hearted!


  • SESSION 1: Create a strong Posture: the Health of your Spine 
  • SESSION 2: Connect the Four Corners – Hips and Shoulders
  • SESSION 3: Open Up your Front Body – Backbends 
  • SESSION 4: Core Fitness and Aligning with Your Breath
  • SESSION 5: Forward Folds (hamstrings+) and Your “Drishti” (gaze)
  • SESSION 6: Clear, Calm, & Committed – How to Create a Personal Practice. Plus, an asana mix

Themes may be subject to modifications.


Sandra Tedeschi’s teaching style is influenced by a variety of alignment-based yoga traditions, learned from her esteemed teachers, and informed by her 25 years in the practice. Each class is a systematically designed sequence to improve flexibility, mobility, and strength, and to activate the body’s innately powerful energy system. Sandra is the founder of Vajra Sol Yoga Retreats.

Santa Teresa Yoga Classes, Playa Hermosa | Sandra Tedeschi


How to Register

Send $84 payment via Venmo to @Sandra-Tedeschi-1

Or send payment via Paypal to [email protected]

If either of these payment options do not work for you, please contact me.

You’ll then receive an email confirmation with further information.

“Sandra expertly guided the daily yoga practice with care and intention, bringing her years of teaching experience to the mat, attentive to the different levels of students.” – Paula 

(Google review; April 2021 retreat)