Course curriculum

  • 1

    Welcome to Hope Zvara's Online Yoga & Functional Fitness Studio

    • A Welcome Message from Hope
    • Essentials for the Student--Basic Toolkit
    • Essentials for the Student--Ultimate Toolkit
    • Essentials for the Student--Mini Ball
    • How to blow up the mini ball
    • Essentials for the Student--Mini acuBall
    • Understanding Neutral and Proper Posture Mechanics
    • Q&A About How to Use the Mini Ball
    • Pelvic Floor 101 Video
    • Pelvic Floor with Pelvic Tilting Basics Video
  • 2

    Breathwork & Meditation

    • Butterfly Breath
    • 4 - 7 - 8 Breath
    • Introduction to Deep Abdominal Breathing
    • 5 Minute Simple Meditation with Hope Zvara Audio Download
  • 3

    10 minutes and under

    • Debunking Foward Bend
    • Easy Neck and Shoulder Stretches in Under 10 Minutes
    • Folded Warrior II
    • Large Swiss Ball Spinal Release 10 Minute Practice
    • Quick Tip Happy Feet and Arches
    • Warrior II at the Wall
    • Warrior III at the Wall
    • 1 Minute Move-Down Dog Push Up
    • 1 Minute Move-Love Handle Melter
    • 1 Minute Lateral Leg Lifts in Table
    • 1 Minute Core Workout with the Large Swiss Ball
    • 1 Minute Rolling Crow
    • 4 Minute DEEP CORE Activation with Weighted Ball
    • 5 minute Arms Back & Series
    • 5 Minute Rolling Triangle
    • 5 Minute Resistance Bands Upper Body
    • 5 Minute Weighted Ball Workout-Wasitline and Legs
    • 5 Minutes Simple Neck Stretches
    • 6 Minute Release and Stretch with Hope Zvara
    • 6 Minute Wake Up Sun Salutations
    • 7 Minute Stability Ball Push Up
    • 7 Minute Sizzling Abs - Obliques and Lower Abs
    • 7 Minutes - How To Rolling Crow with the Foam Roller
    • 7 Minute Core Workout with Hope Zvara
    • 7 Minute Sizzling Abs with Mini Ball
    • 8 Minute Feet with the mini acuall
    • 8 Minute Lower Abs Practice - Prop Free
    • 8 Minute Quick Core Workout
    • 8 Minutes: Easy Wrist Stretches
    • 9 Minutes Toning Plank Pose
    • 9 Minute Easy Movement Squence
    • 4 Minute Wake-Up and Breathe Movement Sequence
    • 9 Minutes Core Roll up with the Foam Roller
    • 5 Minute Abs - Prop Free
    • 8 Minute Simple Standing Flow - Prop Free
    • 10 Minute Hip Flexor-Psoas Release with Block or Foam Roller
    • 9 Minutes Core Roll up with the Foam Roller
    • 10 Minute Quick Core Prop Free
    • 10 Minute Yoga Sun Salutation Practice
    • Swiss Ball Tuck and Pike 1 minute workout
    • Shoulder Warm Up
    • Nerve Glides and Neck Stretches
    • Warrior III Strength Stability
    • Warrior III Hip Helpers Open and Close
  • 4

    11-35 Minutes

    • 13 Minutes Yoga with hand weights
    • 12 Minute Weighted Mini Ball Workout with Hope Zvara
    • 14 Minute Swiss Ball Practice
    • 20 Minute All Levels Yoga
    • 20 Minute Foam Roller Practice for Fascial Release
    • 21 Minutes: Shoulder Pain and Tension Release Series
    • 22 Minutes All Levels Yoga Flow
    • 22 Minutes: Best Hamstring and Leg Stretches
    • 30 Minutes All Levels FLOW
    • 30 Minute Full Body Yoga Practice with Large Swiss Ball
    • 30 Minute Full Body Workout with Mini Ball
    • 35 Minute Lower Body Release with Strap
    • 35 Minute Core and Arms with Foam Roller and Weights
    • Cardio Yoga with Weights for Weight-loss and Muscle Tone
    • Disc Gliders
    • Easy Yoga for Back Pain
    • Foam Rolling Release Your Lower Body.
    • Full Body Stretch Yoga 25 Minute Yoga Practice
    • Help With Your Plank Pose
    • Intense Abs and Arms
    • Moon Salutation - Build Up Sequencing
    • Post-Travel Yoga for Back Care with Hope Zvara.
    • 15 Minute Freedom Flow in Utah - Prop free
    • Yoga Practice for Lower Body Flexibility
    • 17 Minute Spine and Lower Body Release with Large Swiss Ball
    • 17 Minutes - Remodeling Boat Pose
    • 17 Minutes of Good Morning Yoga -Great for Travel
    • 20 Minute Foam Roller Practice for Fascial Release
    • 23 Minutes Cross Trainig Yoga with Weights
    • 30 Minute Restore and Relax
    • 25 Minute Mobility Sequence
    • 30 Minute Open It Up and Stretch it out with Strap and Half Dome
    • 20 Minute Core Starter Series with Mini Ball
    • Help with your plank pose with Hope Zvara
    • Fully Body Stretch Yoga 25 Minute Yoga Practice with Hope Zvara
    • Sizzling Abs 13 Minute Mini Ball Workout
    • Stetch and Flow for Beginners-posted
    • Arms Upper Body Foam Roller Video
    • Slow Flow Yoga 34 minute practice. Beginner-Intermediate
    • Tree pose 101
    • yoga with weights1
    • HOPE Yoga Hatha Yoga Sun Saluation
  • 5

    36-60 Minutes

    • Chair Yoga- Release and Stretch
    • Chair Yoga Side Stretching
    • Chair Yoga
    • Yoga with Weights
    • 40 Minute Chair Yoga Full Body
    • 40 Minute Yin Shoulders Practice
    • 45 Minute Beginners Strength Flow
    • 40 Minute Yin Shoulders Practice
    • 50 Minute Roll and Twist Spine and Hip Care (with acuBall)
    • 41 Minute Floor Bound Yin Yoga - with Blanket
    • 55 Minute Freedom Flow + Foam Rolling
    • 55 Minute Functional Flow
    • 55 Minute Gentle Yoga and Pranayama
    • Yoga Practice for fascial release and foam rolling for Pregnancy with Hope Zvara - video 3
  • 6

    60-75 minutes

    • 60 Minute Core Functional Fitness with Mini Ball
    • 60 Minute Beginners Flow and Gentle Core with Mini Ball upated
    • 60 Minute Core Functional Fitness - Spine and Core with hand weights - mini ball - strap
    • 60 Minute Full Body Release-Sun Salutation and Large Swiss Ball Opening
    • 60 Minute Core Tune Up + Lower Body Practice
    • 60 Minute Twists-Core-Digestion Yoga for All Levels
    • 60 Minute Core Functional Fitness- Spine and Core
    • 70 Minute Flow Yoga
    • 75 Minute All Levels Yin & Flow
    • 75 Minute Core Stretch Yoga Pratice BONUS Gong Relaxation
    • 75 Minute Yin Yoga- Hamstrings and Spine
    • 60 Minute Gentle Stretch Practice
    • 60 Minute Love Your Lower Back & Hips w Mini Ball
    • 60 Minute Slow Flow - Breathwork Blance Stretch -Block
    • 60 Minute Slow Flow
    • 60 Minute...Beginners Flow and Gentle Core with Mini Ball
    • 60 Minutes Core Functional Fitness-Legs and Upright CORE
    • 60 Minutes Fully Body Core Functional Fitness
    • 65 Minutes Core Functional Fitness Total Body + Foam Roller
    • 60 Minutes Roll and Release with the Foam Roller-All Levels
    • 70 Minute All Levels Flow with Weighted Ball and Mini Ball
    • 65 Minute Body TLC and Foam Roller
    • 72 Minute Yin Yoga Approach - Hip Helpers
    • 70 minutes Mini Ball and Weights Flow
    • 70 Minutes Calves-Posas-Glutes Release CFF Style
    • 70 Minute Core Flow with Mini Ball
    • 73 Minutes Core Functional Fitness Flow with weights and mini ball
    • 73 Minute Foam Roller- Strength and Release with Hand Weights
    • 70 Minute Shambhava Moon Salutations
    • New 65 Minute Body TLC and Foam Roller
  • 7

    75+ Minutes

    • All Twisted Up - 2 Hour Practice
    • 90 minute Renew Flow
    • 90 Minute Open It Up Flow
    • 90 Minute Slow Flow Deep Release with Large Swiss Ball
    • 90 Minute Shoulder and Hip Reset Flow- Intermediate
    • 90 Minutes at the Wall Core Challenge Flow -Intermediate
    • 95 Minute Foam Roller Roll Out + Cardio Sun Sal Intermediate
    • 90 Minute Sun Salutations Blends/Twists and Core with Mini Ball
    • 90 Min Back Strengthing HOPE Yoga Sun Sal
    • 95 Min Stability Flow- Inter-Adv with Inversions and BONUS Gong Relaxation
    • 85 Minute Intermediate Twist and Flow
    • 90 Minutes Core Functional Fitness Flow with Foam Roller and Weights
    • 80 Minute Move and Flow with Foam Roller
    • 78 Minute Yin - Yang Yoga
    • 75 Minute Opening Flow- All Levels
    • Yin and Stretch 75 minute Upper Body Practice
    • 85 Minute Total Body Care Yoga
    • 90 Core with Mini Ball and HOPE Style Sun Sal
    • 85 Minute Strength and Stretch with Large Swiss Ball and Weighted Ball- Intermediate
    • Yin Yoga hips and lower body 75 minute practice
    • 75 Minutes Hips and Core with Foam Roller
    • 85 minute core functional fitness - hips, quads, hamstrings
    • 85 Minute Deep Core Activation Flow with Mini Ball and Weighted Ball
    • 75 Minute Full Body Release with the Chair