The Anatomy of a

Vinyl Vinyasa™ Class

Vinyl Vinyasa™ is Flipside and Ethan's signature class style. At its core, this is a vinyasa practice meant to energize and invigorate the body with strength building and myofascial relaxing postures. Meanwhile, your internal rhythm synchronizes with the beat around you and the breath within you.

This class is in part informed by the Cognitive Behavioral Treatment practice called "Behavioral Activation", a concept that in short links psychological goals of breaking cycles of depression to integrating movement routines. 

Set to Vinyl music, this high-fidelity, high-energy class will get you sweating, deepen mindful connection, and give you a few new songs to add to your Spotify (or albums to your vinyl collection!).

Stretching the Spine Six Ways

The spine naturally moves in six directions. Starting off practice, we warm up the core of our somatic nervous system, readying our muscles, spinal cord, and nervous system for practice.

  • Spinal Extension

    • lengthens the spine, ​expands the chest, strengthens the lungs and facilitates deep breathing

  • Spinal Flexion

    • expands the backbody, stretches the back of the lungs, tones the abdomen​

  • Lateral Side Bending

    • in each direction, lengthens the sidebody, improving ribcage mobility​, stretches often neglected muscles and organs

  • Twists

    • in each direction, increases vertebrae mobility, hydrates intervertabral disks, and massages digestive organs(you can imagine some of the benefits)

Sun Salutations

Similar to stretching the spine in six ways, Sun Salutations move our bodies in most directions necessary to build a deeper yoga practice. Repetition of Sun Salutations also strengthen the core and improve balance.

Image by David Monje

With countless variations on Sun Salutations, we will often take modifications, but always feel free to take the version you connect with. 

Surya Namaskar (Sun Salutations) also helps build internalized heat, as we take on an Ujayi (through the nose) breath, while preparing the muscles and lungs for deeper and more engaged postures. 

Often, you can use Surya Namaskar to gain a sense of how you are feeling at the beginning of practice, scanning for tense muscles and giving them extra attention before we get to the body of class. 

Vinyasa Flows

Vinyasa flows are designed with the music in mind. We may target a specific muscle group, energetic effect, or find a particular mantra to base practice off of. Controlled movement to breath brings awareness to the body, while the jams keep you energized till the end of class.


While Vinyasa as a style already brings mindfulness to our mind-body connection primarily through breath, the addition of intentional movement to soundtrack may have added benefits. 

Vinyl Vinyasa is our attempt to bring Behavioral Activation to an accessible yoga format. A promising avenue of development for performance-oriented individuals is to translate psychological goals into movement routines that cultivate the mindsets associated with these goals.

Many come to Yoga as a form of cross-training, or with goals of self-connection and improvement. Utilizing behavioral activation theory, our goal is to give you a class that helps build control, confidence, and intention on the "flipside" of your practice - your life.


It's important to cool down not only your body temperature, blood pressure, and heart rate, but stretching your muscles while they're still warm can reduce lactic acid buildup.


This lower energy, less dynamic part of practice also allows us to reflect on how class went. What was challenging? Where could you have pushed yourself a little more? Did you lose breath connection?

We finish each practice in corpse pose, which I like to equate to the reset at the end of a computer update. Clearing the mind and ceasing movement after cooling down allows the body and mind to apply the effort from your practice to itself. 

We also emphasize self gratitude at the end of practice - allowing just a moment to thank yourself for the work you've put in energetically, physically, and psychologically. 

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