The Next Evolution of Vinaysa Yoga with Jason Crandell

As a longtime student and teacher, I’m committed to making the common sense upgrades to Vinyasa Yoga that will keep it safe, effective, and relevant for modern students. As a teacher, I’m committed to stepping back from my work, evaluating what I believe is effective and changing what can be improved. I’m committed to teaching the essence of the Yoga Tradition, while modernizing the biomechanics and language of this timeless tradition.

I’ve had the distinct privilege of studying with gifted, traditional teachers of various schools of yoga. I’ve also been influenced by my students, especially those that are Doctors of Sports Medicine, Physical Therapists, Orthopedic Surgeons, and Olympic Trainers. My goal is to retain the essence of yoga in my classes, while staying up-to-date with how other disciplines work intelligently with the body. I believe in the power and poignancy of traditional forms of vinyasa yoga. I also believe all systems need to make occasional bug fixes and software updates so that they continue to work for many years to come.

This weekend workshop series is dedicated to making all of the minor changes, updates, and upgrades that I believe will make your Vinyasa yoga practice a sustainable, transformative practice for decades to come. This program is the culmination of over 20-years of practicing, making mistakes, making revisions, and separating what I believe is truly useful from what is extraneous. It’s also the beginning of an updated, comprehensive method for moving our flow forward.

Rethinking Salutations and Standing Flows (Fri, Nov 1: 6–8:30p)

Salutations and standing-pose flows are the centerpiece of vinyasa yoga. They establish the pace of class and help maintain the dynamic experience until Savasana. Until now, vinyasa classes have been overly dependent on Surya Namaskar A and B. Similarly, classes over rely on Chaturanga to maintain intensity. While these Salutations are still worthy, it’s time to step back and realize that we have many other options to maintain flow—some that are even better tailored for modern practitioners. Moving forward, we need fewer chaturangas and other types of vinyasas that strengthen other regions of the body. We need to re-evaluate the hyper-speed pace of today’s flow classes and return to a pace that prioritizes skillful movement, mindful focus, and deep breathing. We need to standing pose combinations that strengthen and mobilize the entire hip circumference instead of overstressing the hamstrings and Sacro-Illiac joint. We need to take the essence of vinyasa yoga and give it the modern software updates that will make it even more safe and effective for the next generation.

In this workshop, you will:

  • Take back the currently frenetic pace of vinyasa by synchronizing your movements with deep, rhythmic ujaayi breathing. You will work hard, but your breath will never be rushed.
  • Learn Sun Salutations that complement Surya Namaskar “A” & “B” and are better tailored for modern practitioners. These salutations produce less repetitive stress on the hamstrings, SI joint, wrists and shoulders, while creating greater flexibility in the front of the hips and strength in the spine.
  • Strong, powerful vinyasa linkages other than Chatturanga and Up Dog. These vinyasas complement Chaturanga and Up Dog by producing less repetitive stress in the shoulders and more balanced, functional strength throughout the body.
  • Standing pose combinations that produce balanced strength and flexibility in the entire hip-joint, instead of simply combinations that chronically over-stress the hamstrings and SI-region.


A Modern Approach to the Core & Bandhas (Sat, Nov 2: 1–3:30p)

The traditional bandha system, designed to create and direct the body’s innate resources, is beautiful and sophisticated. Unfortunately, the language that is used to teach the bandhas can be arcane and confusing. This practice bridges the Traditional teachings of yoga’s primary Bandhas with a modern understanding of core and spine. It demystifies the Bandhas and provides you with a clear, modern understanding of how to work from your center. This understanding will help you strengthen your core, stabilize your spine, and improve every category of yoga posture, including your twists, forward bends and arm balances.

In this workshop, you will:

  • Unpack and demystify the language of the Bandhas. You’ll learn about the Traditional teachings of these actions in order to evaluate them in a modern context.
  • Experience a modern approach to the Bandhas that helps strengthen your core, stabilize your spine, and improve your breathing.
  • Update your understanding of traditional teachings with a modern understanding of the core and spine.
  • Deepen every posture category, including twists, forward bends, and arm balances.


Reformatting the Flow for Our Shoulders and Wrists (Sat, Nov 2: 4:30–7p)

The longer I’ve practiced vinyasa yoga, the more I’ve realized that the practice is imperfect for our shoulders and wrists. There is an excess of arm-overhead postures like Down Dog and arms in a forward position like plank and chaturanga. Even more, there’s an insufficient degree of postures that extend the shoulder joint and produce scapular strength and stability. But, all is not lost. Vinyasa yoga is still remarkably effective and saving our shoulders and wrists by updating our sequencing and technique is simple and straightforward.

In this workshop, you will:

  • Strengthen the entire shoulder girdle and cultivate greater balance in your shoulders, neck and upper back.
  • Learn to decrease the excessive movements that Vinyasa yoga asks of our shoulders and wrists. Similarly, you will integrate more postures that most vinyasa yoga sequences ignores, thereby creating greater stability in your shoulder joints.
  • Identify key techniques in all weight bearing postures that will decrease repetitive stress in your shoulders and wrists
  • Create balanced range of motion in your entire shoulder girdle.
  • Updated your understanding of best practices for shoulder and wrist health in contemporary vinyasa yoga.


A New, Balanced Approach to the Hips (Sun, Nov 3: 1–3:30p)

Traditional vinyasa yoga schools are powerful and poignant. And, like all systems, we need to upgrade the operating software and fix the bugs that show up after years of use. Since traditional styles of vinyasa yoga are heavily skewed toward forward bending, revise these practices for a more balanced approach to the hip socket will be helpful for modern students. For example, traditional sequencing stretches the hamstrings exponentially more than the adductors, hip-flexors and external rotators. Similarly, traditional sequencing stretches the hamstrings multiples of what it strengthens the hamstrings. Since most modern practitioners spend a ton of time in chairs, we need the opposite of this approach to the hips: we need much more hamstring and gluteal strengthening to go with our hamstring stretching; we also need to spend more time addressing tightness in the hip-flexors, outer-hips and adductors.

In this workshop, you will:

  • Learn what parts of the hip need the greatest attention for modern practitioners that spend an inordinate amount of time in chairs.
  • Establish an updated approach to vinyasa yoga that strengthens, stabilizes and stretches the entire hip socket in balanced way.
  • Create greater range of motion in the entire hip joint while giving your poor hamstrings a break.
  • Make progress on postures that demanding of the hip-joint such as Padmasana and Hanumanasana.


Note: After these workshops, Jason stays on at Willow Street for Mastering the Art of Yoga Sequencing: A 3-Day Teacher Development + Inspiration Program, Nov 3–5.

Yoga Alliance CEUs available.

Date, Time and Location

Fri, Nov 1, 6–8:30p, in Silver Spring
Sat, Nov 2, 1–3:30p in Silver Spring
Sat, Nov 2, 4:30–7p in Silver Spring
Sun, Nov 3, 1–3:30p in Silver Spring

Registration Options

All sessions are currently sold out. Please email to be added to the wait list.