Sarah Whisler Yoga | Wellness at your fingertips
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Welcome to your home yoga practice!  It’s been my dream to provide a video library that everyone can access.
Whether you’re new to yoga or an experienced practitioner, this is a place for you to find balance, comfort and peace.

Warrior Flow

(17 min)

This basic flow routine gets your heart pumping with Warrior poses and modified chaturangas. Balancing poses and the final floor sequence will soothe your body and mind, preparing you for the rest of your day or evening!

Glutes & Balance

(7 min)

Ready for a challenge?  This intermediate level sequence will fire up your glutes and improve your balance.  Remember to have fun and breathe like it’s easy!

Rise and Shine

(9 min)

This gentle routine gives extra lovin’ to your hips, shoulders, wrists and ankles. The best part about it? You can do it first thing in the morning, even when you’re still in bed!

Easy Wake Up

(8 min)

This calming routine will help you transition with ease from your morning to work day.  Your neck, shoulders and back will thank you!

3 Minute Abs

(3 min)

Core strength is vital to your overall health.  This quick routine will help you connect to your center and build a strong foundation for your whole body.

Yoga 101

It is important to build solid foundations and attain proper alignment in each yoga pose.  Yoga 101 is here to help you deepen your practice or add new poses to your routines.

Usage Policy: Please consult with your physician before beginning any exercise program. By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Sarah Whisler Yoga from any and all claims or causes of action, known or unknown, arising out of Sarah Whisler Yoga’s negligence.

Wide-Legged Forward Bend
(Prasarita Padottanasana)

Pose Benefits:

  • stretches and strengthens legs and spine
  • calms brain, relieves headaches
  • eases fatigue, mild depression


Key Points:

  • take a wide stance, toes pointed inward or straight ahead
  • press the outer edges of your feet and big toes down, lift inner arches
  • elongate spine and fold at hips
Frog/Yogi Squat

Pose Benefits:

  • stretches groins, ankles and back
  • strengthens lower back and core
  • grounding, brings a sense of calm
  • aides elimination


Key Points:

  • feet just wide of hips, toes pointed outward (heels inward)
  • knees point in same direction as toes
  • hands at heart center, elbows press against inner thighs
  • lengthen spine, expand chest
Extended Leg Squat
(Ardha Malasana)

Pose Benefits:

  • stretches inner thighs
  • strengthens legs
  • improves balance and digestion


Key Points:

  • from Frog pose, extend one leg to side
  • engage extended leg, flex foot (toes point to sky)
  • lengthen spine, engage core, expand chest
Warrior II
(Virabhadrasana II)

Pose Benefits:

  • energizes body
  • strengthens legs, arms, upper back
  • stretches hips, chest and arms
  • improves focus and balance


Key Points:

  • line up heel of front foot to inner arch of back foot
  • front knee stacks directly above ankle (90 degree angle)
  • straighten and strengthen back leg (keep even weight in both legs)
Extended Side Angle
(Utthita Parsvakonasana)

Pose Benefits:

  • deep side body stretch from foot to fingers
  • strengthens feet, ankles, legs, obliques and upper back
  • stretches inner thighs and chest
  • improves stamina and concentration


Key Points:

  • lower body stays the same as Warrior II
  • lengthen both sides of torso
  • press shoulders down away from your ears (lifting chest, head and neck)
Boat Pose

Pose Benefits:

  • strengthens abdomen, spine and hip flexors
  • relieves stress
  • improves digestion


Key Points:

  • lengthen spine as you lean back
  • keep chest open and lifting toward the sky
  • squeeze shoulder blades together, engaging upper back
Downward Dog
(Adho Mukha Svanasana)

Pose Benefits:

  • energizes the body
  • calms the mind, relieves stress
  • improves digestion


Key Points:

  • spread your fingers wide (big hands)
  • straighten arms
  • press hips up toward sky, then back toward heels
  • feet hip distance
Three Legged Downward Dog
(Tri Pada Adho Mukha Svanasana)

Pose Benefits:

  • stretches hamstring (of standing leg)
  • stretches hip flexor (of lifted leg)
  • strengthens arms
  • brings consciousness and calmness to mind


Key Points:

  • arms stay straight
  • chest and hips face down toward the ground
  • keep lifted leg straight, flex foot, extend through heel
Scorpion (Tail) Downward Dog

Pose Benefits:

  • stretches hip flexors
  • strengthens upper body
  • improves overall balance


Key Points:

  • open hips in the direction of your lifted leg
  • keep chest facing down
  • bend lifted leg, knee reaches for the sky


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About Sarah

Sarah Whisler is a proud Oregon native who followed her love of sports and sunshine to San Diego, CA.  She attended Alliant International University on a volleyball scholarship and graduated with a bachelor’s degree in Liberal Arts. After college she transitioned into coaching and counseling, and also found herself stepping into her first yoga class.
Attracted to yoga for its athletic challenge, Sarah gained mental clarity and a feeling of overall lightness. Yoga became a staple in navigating her life. In 2007, eager to share her newfound passion, she went back to her roots in Portland, OR, and completed CorePower Yoga’s 200-hour teacher training.  Since then, Sarah has taught group and private classes in San Diego, Las Vegas and cities throughout Oregon. Her vinyasa classes include graceful flows, uplifting music and her calm, encouraging voice.
“My purpose in life is to heal,
to bring peace and health,
to travel and give love,
to help others reveal their true Self,
their best Self.” – Sarah Whisler

Contact Sarah

Private bookings, workshops and other inquiries:

Currently teaching classes at In-Shape: