This November, The Whole U invites faculty and staff across the University of Washington and UW Medicine to come together for UW Yoga Month, a celebration of movement, mindfulness and community. Whether you’re stepping onto a yoga mat for the first time or have been practicing for years, UW Yoga Month offers opportunities to slow down, explore new practices and make time for your well-being.
Throughout November, enjoy live instructor-led classes, weekly yoga videos and opportunities to connect with colleagues across UW. All levels and abilities are welcome!
Register for UW Yoga Month!
Live yoga classes
Join our expert instructors for a variety of yoga experiences throughout the month. Each session offers an opportunity to move, recharge and discover new ways to support your physical and mental well-being. All classes are free and open to UW faculty, staff and students and your loved ones. Register for individual sessions below.
Mindful Movement and Breath for Your Workday
Friday, November 6 | Noon–12:30 p.m.
Instructor: Allison Spooner, Washington Sea Grant
Location: Zoom
Step away from your desk and reset before the weekend! This gentle, all-levels class combines mindful breathing and accessible stretches to ease tension in your shoulders, back and hips, leaving you refreshed and recharged.
Register for Mindful Movement.
Gentle Flow: Movement to Unwind and Restore
Thursday, November 12 | Noon–12:30 p.m.
Instructor: Hannah Rex, Seattle Bouldering Project
Location: Zoom
Take a midday pause with gentle movement, calming breathwork and restorative stretches. This welcoming, all-levels practice helps release tension, ease stiffness and restore energy for the rest of your day.
Breath and Balance: Afternoon Flow for Body and Mind
Thursday, November 19 | Noon–12:30 p.m.
Instructor: Ferrah Seifert, shefayoga and hauteyoga
Location: Zoom
Reconnect with your body and mind through purposeful movement, mindful breathing and gentle reflection. This energizing, all-levels flow helps build warmth, release tension and leave you feeling centered and refreshed.
Register for Breath and Balance.
Restorative Yoga Flow with Halea Yoga
Monday, November 23 | Noon–12:30 p.m.
Instructor: Chelsea Murphy, Halea Yoga Studio Director
Location: Zoom
Take a well-deserved pause with Pranify Yoga on Monday, Nov. 23 at noon for a restorative yoga session focused on stress reduction, relaxation and renewal. Through mindful movement, gentle stretching and calming breathwork, you’ll release tension, quiet your mind and recharge. Whether you’re navigating a busy workday or simply seeking a moment of calm, this class offers an opportunity to slow down and reconnect with yourself.
Register for yoga with Halea Yoga.
Joyful Flow: An Accessible Midday Movement Practice
Monday, November 30 | Noon–12:30 p.m.
Instructor: Leah Friedlander, The Grinning Yogi
Location: Zoom
Close out UW Yoga Month with an uplifting, all-levels virtual yoga session led by Leah Friedlander from The Grinning Yogi. Through mindful breathing, accessible movement and creative flow, you’ll release tension, stretch tight shoulders and hips, and reconnect with your body. Whether you’re new to yoga or a regular practitioner, this welcoming class will leave you feeling refreshed, grounded and ready for the week ahead.
Weekly Yoga Micro-Practices
A little movement can make a big difference! Throughout UW Yoga Month, explore short, accessible yoga practices from Halea Yoga designed to fit into even the busiest workday. Whether you have three minutes or seven, these guided videos make it easy to stretch, reset and recharge on your own schedule.
Week 1 | November 2–6: Move and Mobilize
Start the month by releasing tension and bringing movement into your day.
- Hips and Spine Mobility Flow (7:05) — Gentle movements to improve mobility and ease stiffness.
- Spine & Shoulder Flow for Desk Hunching (4:01) — A quick reset for your upper back and shoulders after time at your desk.
Week 2 | November 9–13: Stretch and Restore
Give your lower body some extra attention with these accessible stretches.
- 5-Minute Quad Stretch Flow Sequence (3:19) — Release tension through the front of your legs.
- 5-Minute Hamstring & Hip Relief Flow (4:27) — Ease tightness and restore comfortable movement.
Week 3 | November 16–20: Strength and Flexibility
Build awareness, mobility and strength with two focused practices.
- Transverse Core & Oblique Strength Flow (4:07) — Engage your core through controlled movement.
- Deep Hamstring Flexibility Flow (5:05) — Explore gentle stretches to improve flexibility.
Week 4 | November 23–27: Slow Down and Recharge
Head into the holiday week with practices focused on relaxation and restoration.
- Flexibility Floor Sequence: Hamstring & Hip Opener Flow (5:27) — Unwind with a gentle, floor-based stretching sequence.
- Box Breathing (Sama Pranayama) for Calming the Nervous System (5:58) — Practice mindful breathing to help settle your mind and release stress.
Move at your own pace! These videos are available to revisit anytime, so choose the practices that work best for you and your schedule.
More Ways to Move, Breathe and Recharge
Keep the momentum going beyond UW Yoga Month! Explore The Whole U’s YouTube playlists featuring guided yoga practices, mindfulness exercises and relaxation techniques you can enjoy anytime, anywhere. Whether you have a few minutes between meetings or want to dedicate more time to your well-being, there’s something for everyone.
- Explore our Yoga Playlist — Discover yoga flows, gentle stretches and movement practices for all experience levels.
- Explore our Mindfulness Playlist — Find guided meditations, breathing exercises and techniques to help reduce stress and restore calm.
Take what you need, move at your own pace and keep making time for yourself!
Extend your impact through HUSKY STRONG
As you move through UW Yoga Month, consider extending that spirit of well-being and community through HUSKY STRONG, a collaboration between The Whole U and the UW Combined Fund Drive.
If you’re able, we invite you to make a tax-deductible gift of $5 or more to support UW Food Pantries, the American Cancer Society or another nonprofit close to your heart.
Every gift helps strengthen our UW community and beyond.
Thank you to our sponsors
UW Yoga Month is made possible with support from BECU, TIAA, Husky Mobile and Decathlon.
Thank you for helping us bring opportunities for movement, mindfulness and connection to the UW community.
Move at your own pace, take time for yourself and enjoy UW Yoga Month!