ONEYOGAHOUSE

This gentle stretch elongates the spine, relaxes the lower back, and soothes tension in the shoulders and neck. Begin in a kneeling position, with your knees hip-width apart. From there, spread your knees apart wider than your hips, allowing your big toes to touch behind you. Slowly lower your torso down toward the mat, extending your arms out in front of you and resting your palms and forehead on the mat.

Start on your hands and knees in a tabletop with your wrists directly under your shoulders and your knees under your hips. Inhale, drop the belly and lift the chest and tailbone (cow). Exhale, round the spine, tuck the chin, and draw the navel in (cat). Flow smoothly between cat and cow, coordinating each movement with your breath. This mobilizes the spine, increases circulation, and gently warms up the back muscles.

This stretch targets the hamstrings, calves, and spine—all of which affect lower back tension. Start on your hands and knees, with your wrists slightly forward of your shoulders and knees under your hips. Tuck your toes, lift your hips toward the ceiling, and extend your arms and legs long to form an upside down V shape. Bend your knees as needed to lengthen the spine and reach your sit bones up to the sky. Relax your head and neck, and gaze towards your navel or between your thighs. Hold the pose, taking deep, even breaths.

Twists release tension in the lower back and spine, improve digestion, and encourage spinal mobility. Lie on your back with your legs extended. Draw your right knee toward your chest, then guide it across your body to the left, allowing your torso to twist and your knee to touch the floor or a block for support. Extend your right arm out to the side, palm facing up, and turn your head to the right, if comfortable. Hold the pose for several breaths. To release, bring your right knee back to the center and extend your leg, then repeat on the other side.

Lie on your belly and prop yourself up on your forearms, elbows under shoulders. Keep your legs extended behind you and press the tops of your feet into the mat. This gentle backbend strengthens the spine and supports the natural curve of the lower back without overcompressing it.

Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Press your feet into the ground as you lift your hips toward the ceiling, keeping your knees in line with your hips. Clasp your hands under your back and press your arms into the floor to lift your chest higher. This’ll strengthen the glutes and lower back while opening the chest and front body, counteracting the effects of sitting.

Sit with one side of your body against a wall, then lie back and swing your legs up onto the wall while your torso rests on the floor. Adjust your position so that your pelvis is close to the wall and your legs are comfortably extended upward. Rest your arms by your sides, palms facing up, and hold the pose for 5-15 minutes This restorative pose decompresses the spine, calms the nervous system, and relieves lower back pressure.

From tabletop, reach your right arm underneath your left arm, resting your right shoulder and cheek on the mat. Stretch your left arm out in front of you. Hold, then switch sides. This pose stretches the upper back, shoulders, and neck, where we often hold tension from stress or poor posture.

This pose opens the hips and glutes, relieving tension that often refers pain to the lower back. Begin by lying flat on your back with your knees bent and your feet flat on the floor. Cross your right ankle over your left thigh, just above the knee, forming a figure-four shape with your legs.

Flex your right foot and reach your right hand through the space between your legs to clasp your hands below your left shin. Gently press your right knee away from your body with your right elbow, feeling a stretch in your groin, right outer hip, and glute. Repeat on the left side.

Start in Mountain Pose, inhale and raise your arms overhead, then exhale and hinge at your hips to fold forward, keeping your knees bent, and bringing your torso towards your thighs. Let your head hang and allow your hands to rest on the floor, shins, or on a block. This decompresses the spine and stretches the hamstrings and calves, which, when tight, can tug on the lower back.

We offer a diverse range of classes suited to practitioners of all levels, from absolute beginners to advanced yogis. Our yoga teachers come from all lineages and studies, from Katonah and Iyengar, to Vinyasa and Ashtanga. Whether you’re drawn to a hot, vigorous flow, a gentle, restorative practice, or a meditative sound therapy session, there’s something for everyone. Each class is thoughtfully designed to cater to different needs and preferences, ensuring that you find the practice that resonates with you.

Our most popular specialty classes include:

Our pilates classes will challenge you in exercises that chisel your abs, tone your glutes, and sculpt long, lean muscles. You will use your own body weight, yoga blocks, magic circles, and resistance bands.

This class combines a gentle slow flow and restorative yin postures and closes with a deep meditation session to explore the quietude of your mind.

This is a heated Vinyasa flow experience that is intentional, fun, and guided by the rhythm of the breath. Expect lots of movement with a focus on functional exercises. It’s an open-level class that’s powered by radiant infrared panels and an air purification system to minimize airborne dust, pollen, and germs.

Taught by senior teachers, master classes are an opportunity for intermediate yogis and teachers to deepen their practice through an extended study of the asanas. You’ll incorporate more advanced postures, yoga philosophy, and anatomical education.

This class breaks down the fundamentals of key yoga postures for both people who have never taken a yoga class and practitioners who have some knowledge of the practice but would like to renew and strengthen their foundation.

Explore somatic movement exercises to help re-educate the way your brain moves, holds, and senses your muscles. You’ll commence class with an extended savasana and gradually enter into yoga asanas.

In this internal strength class using the Kinstretch® Method, focus on the determinants of your movement (i.e. ligaments, tendons, and connective tissue) rather than the external organization of movement (i.e. specific yoga poses). Through self-assessment, you’ll learn about your current range of motion and exercise more control.

Similar to The Fiery ONE, expect an open-level, but room temperature, Vinyasa class woven with elements of Hatha, Iyengar, Ashtanga, or Katonah Yoga. These yoga classes are intelligently sequenced at a slower, sweeter pace to ease you into the practice, allowing time for your body to adapt to movement. You are sure to break a sweat by building heat from within.

At OYH, you’re part of a supportive and inclusive community from day one. Whether you attend classes regularly or drop in occasionally, you’ll find camaraderie and encouragement from fellow practitioners and instructors alike. The studio fosters connections beyond the mat, offering workshops, events, retreats, and social gatherings to support local businesses (like brunch and oyster shucking) where you can connect with like-minded individuals and deepen your practice both on and off the mat.