QUICK SELF CHECK-IN MEDITATION

Whenever we're busy, it's easy to move from one task to the next without pausing in between. But this sets us up to CRASH. 

Today, I'm sharing a five minute guided meditation practice that I've created for those in-between moments. This allows you to check in with how you're feeling throughout the day so that you don't get swept up in the business and forget to care for yourself.

You can use this practice anytime of day. It can be a great way to transition into your evening routine when you get home from work. You can do it on your lunch break. In between household chores. You can do it in the car in between doctor appointments or running errands.

Doing this has been a game-changer in how I manage my symptoms and budget my energy. If you try it out, let me know how it works for you!

LENGTH: 5 MIN



MEDITATION FOR WORRY

Do you ever feel like you just can’t shut your mind off? Like you can’t stop worrying about the same things over and over again? This meditation is for you! It begins with a guided relaxation, then progresses through a guided visualization to help alleviate worry. It ends with independent meditation, allowing you to reconnect with your breath and with your true self.

LENGTH: 13 minutes

SUPINE YOGA FOR GROUNDING

LENGTH: 30 minutes 


ABOUT THIS PRACTICE:

This supine class grounds your energy. It soothes excess vata energy and benefits the root chakra. The entire class is done lying down and can be done in bed if desired.


BENEFITS:

grounding, gentle stretch, root chakra, back pain relief


PROP RECOMMENDATIONS:

yoga block (can substitute a blanket or pillow) + yoga strap (can sub belt/scarf)

POSES IN THIS CLASS

x knee hug

x supta padangustasana - reclining hand to big toe pose

x setu banda sarvangasana - bridge pose

x jathara parivartanasana - supine twist

x savasana - corpse pose

GENTLE YOGA FOR PAIN RELIEF

LENGTH: 30 minutes

ABOUT THIS PRACTICE:
This class uses gentle movement, deep breathing and yoga poses to ease pain and improve posture.

BENEFITS:
pain relief, relaxation, grounding, improves posture

PROP RECOMMENDATIONS:
yoga blocks, blanket (optional), practice may be done in a chair

POSES IN THIS PRACTICE:

x sukhasana - easy seated pose
x seated movement - sway side to side
x urdhva hastasana - overhead stretch
x ardha matsyendrasana - seated twist
x paschimottanasana - seated forward fold
x agnistambasana - firelog pose
x savasana - corpse pose

RESTORATIVE YOGA FOR HEADACHES AND MIGRAINES

LENGTH: 30 minutes

ABOUT THIS PRACTICE:
This class can be practiced when you have a headache or migraine either on the floor or in bed.

BENEFITS:
soothing, pain relief, relaxation, grounding

PROP RECOMMENDATIONS:
bolster, cervical pillow, yoga block (optional), eye pillow (optional)

POSES IN THIS SEQUENCE:

x balasana - child’s pose OR paschimottanasana - seated forward bend

x viparita karani - legs up the wall

x savasana - corpse pose

SUPINE YOGA FOR HEADACHE PREVENTION

LENGTH: 10 minutes

ABOUT THIS PRACTICE:
This class can be done anytime of day, but I would recommend incorporating it into your morning yoga routine to prevent the muscle tension that can cause headaches.

BENEFITS:
pain relief

PROP RECOMMENDATIONS:
none required

POSES IN THIS SEQUENCE:

x constructive rest pose
x neck stretches
x supta matsyendrasana - supine twist

SUN SALUTATION PRACTICE WITH PROPS

The word vinyasa means “to flow.” When we practice vinyasa yoga, we flow smoothly (or as smoothly as possible) from pose to pose, linking our movement with our breath. Sun salutations are one example of a vinyasa practice. Traditional sun salutations tend to be quite vigorous and build heat in the body by warming up all of the major joints.

In this class, I will show you ways to modify a sun salutation practice to make it more accessible and ultimately more pleasurable for your body. These adapted variations still give you the same benefits of a traditional sun salutation practice which include:

  • Building strength

  • Energizing the body

  • Warming up the muscles and joints

  • Warming up the spine

  • Focusing the mind

LENGTH: 40 minutes

ABOUT THIS PRACTICE:
This class shows an alternative to a traditional sun salutation practice. You will need to beable to put weight on your hands and knees for this practice.

BENEFITS:
energizing, strengthening, grounding, builds stamina, heart opening

PROP RECOMMENDATIONS:
yoga bolster, blanket and two yoga blocks - if you don’t have a bolster you can stack some pillows and wrap them up in a blanket.

POSES IN THIS SEQUENCE:

x sukhasana - easy seated pose
x cat/cow stretches
x surya namaskar - sun salutations with bolster
x ustrasana - camel pose
x balasana - child’s pose
x supine pigeon pose
x IT band stretch
x savasana - corpse pose

QUICK VINYASA FOR ENERGY

In this class we are going to look at one of the most common transitions in yoga: stepping through from downward facing dog to lunge pose. 

This transition requires lots of core strength. Don't be hard on yourself if you don't get it on the first try. It took me many hours of practice to be able to do this transition smoothly. Enjoy the process of building strength in your body. Be willing to laugh at yourself in the moments when you don't feel graceful. It's all a part of the journey.

LENGTH: 10 minutes

ABOUT THIS PRACTICE:
This quick class circulates prana (life force energy) through your body to give you a boost in physical energy and mental clarity. 

BENEFITS:
energizing, strengthening

PROP RECOMMENDATIONS:
A folded blanket under the knees to alleviate any knee discomfort. Blocks under the hands in table top pose to alleviate wrist discomfort.

POSES IN THIS SEQUENCE:
x cat/cow stretches
x bharmanasana - tabletop pose
x adho mukha svanasana - downward facing dog
x anjaneyasana - low lunge
x balasana - child’s pose

RESTORATIVE YOGA FOR DEEP REST

LENGTH: 90 minutes

ABOUT THIS PRACTICE:
This restorative yoga class progresses you into deep stillness and relaxation. Marked “two spoons” for length + prop set up.

BENEFITS:
relaxing, grounding, calming, relieves fatigue

PROP RECOMMENDATIONS:
Grab all of the props, pillows and blankets you have. I’m using a bolster, pillows, yoga blocks and a blanket for this class. You might also like to use a chair for a variation of legs up the wall, depending on your preference.

POSES IN T

x seated cat/cow stretches
x seated twist
x paschimottanasana - seated forward bend
x balasana - child’s pose
x mrigasana - deer pose
x supta baddha konasana - reclining bound angle pose
x viparita karani - legs up the wall pose
x savasana - corpse pose

RESTORATIVE COUCH YOGA FOR FATIGUE

LENGTH: 30 minutes

ABOUT THIS PRACTICE:
This restorative class is perfect for extra low-energy days. These gentle poses require little to no effort and allow you to relieve tension while giving your body the rest you need.

BENEFITS:
calming, grounding, restorative, gentle stretch, replenishes energy stores

PROP RECOMMENDATIONS:
Yoga bolster or stack of pillows, two extra pillows.

POSES IN THIS PRACTICE 

x seated cat/cow stretches
x seated twist
x side body stretch
x baddha konasana - bound angle pose
x setu bandha sarvangasana - bridge pose variation

YOGA TO BEFRIEND YOUR BODY

LENGTH: 60 minutes

ABOUT THIS PRACTICE:
This class offers lots of prop modifications, including chair options to help you create a practice that feels good to your unique and beautiful body.

BENEFITS:
energizing, strengthening, grounding, flexibility

PROP RECOMMENDATIONS:
Two yoga blocks, a folded blanket and a chair (optional).

POSES IN THIS PR

x sukhasana - easy seated pose
x seated sun salutations
x bharmanasana - table top pose
x parighasana - gate pose variation
x balasana - child’s pose
x adho mukha svanasana - downward facing dog
x tadasana - mountain pose
x high lunge pose
x virabhadrasana II - warrior II
x trikonasana - triangle pose
x uttanasana - standing forward bend
x janu sirsasana - head to knee pose
x matsyendrasana - seated twist
x savasana - corpse pose

RESTORATIVE YOGA TO FEEL SAFE

LENGTH: 40 minutes

ABOUT THIS PRACTICE:
This restorative yoga class soothes the nervous system. These cozy poses allow you to feel safe and supported.

BENEFITS:
relaxing, grounding, calming, relieves fatigue, relieves insomnia

PROP RECOMMENDATIONS:
Practice can be done on the floor or in bed. Grab all of the props, pillows and blankets you have. I’m using a bolster, pillows, yoga blocks and a blanket for this class.

POSES IN THIS SEQUENCE:

x balasana - child’s pose
x baddha konasana - bound angle pose
x parsva savasana - side lying pose

 

 

 

YOGA FOR MIND-BODY CONNECTION

LENGTH: 7 minutes

ABOUT THIS PRACTICE:
This quick and easy seated practice gets you reconnected with your body in a way that allows you to experience your practice without expectations.

BENEFITS:
energizing, calming, gentle stretch

PROP RECOMMENDATIONS:
None required. A folded blanket or bolster under the hips may make the practice more comfortable. Practice can be done on the floor or in bed.

POSES IN THIS SEQUENCE:

x sukhasana - easy seat
x parsva upavistha konasana - half seated wide angle pose with side-body stretch
x janu sirsasana - head to knee pose
x matsyendrasana - seated twist