Sarah Larson Levey

Stretch this out. 🧘‍♀️ About 11 years ago, Sarah Larson Levey (she/her), founder and CEO of Y7 Studio, pinched her sciatic nerve, transforming her daily yoga sesh to a much-needed practice and passion in her life. “In 2013, Y7 became the culmination of the yoga experience that I was craving, but wasn’t receiving at other studios,” she says. “I wanted somewhere that I could practice without judgment from others and myself, which is why the studio is candlelit with no mirrors. I wanted somewhere that I could have fun—to move my body in all of its capabilities and practice the benefits of the physical asana.”

Today, the brand is known for its sweat dripping, beat bumping, candlelit yoga. All studios are heated up using state-of-the-art infrared tech, which helps create a detoxifying sweat that stimulates blood circulation and increases flexibility. The classes are paced to the beat of the music to drive the breath, with songs from all genres. Everyone practices in a dark, mirrorless room lit with candles to encourage inward focus and exploring individual practice. And if working out at home is more your thing, you can do that, too, with Y7 Online.

The following poses are meant to meet you wherever you’re at in your wellness journey. “Plus, there are many other ways to practice yoga aside from the physical aspect,” Sarah shares. “However, when it comes to the physical asana, everyone should feel empowered to practice. These poses are shapes that, through repetition, can be done by everyone.”

Standing Forward Fold to Reborn by KIDS SEE GHOSTS

This pose allows your neck to get some relief from all the work it does in supporting your body:

• Come into a standing position with both feet directly under your hips. 
• Bend from the waist as you fold your upper body forward, keeping a slight bend in the knee. 
• Release your fingers towards the floor and tuck your chin into your chest letting your head and neck fully relax. 
• Gently shake your head from side to side and front to back—doing any movement that feels good on your body. This will help to release extra tension in your neck and shoulders. 
• Stay in this position for at least a minute. 

Cat/Cow Pose to ocean eyes by Billie Eilish

The articulation of the spine and flexion/extension from this pose allows for the release of tension in the neck and back:

• Begin on all fours with your knees directly under your hips and your hands directly under your shoulders. 
• On an inhale look up towards the sky as you drop your belly towards the ground making sure the movement is initiated from the base of your spine. 
• On an exhale round the spine, think about drawing your bellybutton as close to your back as possible, as you tuck your chin to your chest.
• Repeat these movements for at least a minute or for as long as you want.  

Low Lunge to Clarity by Zedd

This pose works to strengthen and stretch your quads which is important in supporting the knee so you don’t cause it any pain:

• Start in a downward facing dog.
• Inhale lift your right leg up and on an exhale bring the right foot in between your hands. 
• Drop your back knee to the ground and untuck the toes. 
• On an inhale raise both arms up straight, fingertips pointing towards the sky and your biceps by your ears. 
• Relax the shoulders down and draw the tailbone down toward the floor. 
• Breath here for a few inhales and exhales.
• Repeat on the left side.