30 MIN CHAKRA HEALING YOGA FLOW

CHAKRA HEALING YOGA

x savasana
x spine rolls
x seated cat/cow
x neck circles
x table top - stretch legs
x anahatasana - heart melting pose
x bhujangasana - cobra pose
x balasana - child’s pose
x table top
x anjaneyasana - low lunge
x balasana - child’s pose
x seated twist
x sukhasana - seated movement meditation

 

LENGTH: 30 minutes

ABOUT THIS PRACTICE:
Vinyasa means to flow, linking movement with breath, and that’s what we’ll be doing in this class. The poses in this sequence activate and balance the seven major chakras. 

BENEFITS:
chakra healing, grounding, spinal flexibility and health, energizing, strength building

PROP RECOMMENDATIONS:
None required. You might like to use a blanket to cushion your joints.

ONE HOUR RESTORATIVE YOGA FOR HEALING

LENGTH: 60 minutes

ABOUT THIS PRACTICE:
This class soothes the nervous system and gently opens the body to allow fresh prana (life energy) to flow, bringing you into a state where deep healing can take place. I’ve given this class two spoons due to length and prop set up.

BENEFITS:
relaxation, grounding, pain relief, soothes nervous system

PROP RECOMMENDATIONS:
two yoga blocks, yoga bolster or stack of pillows, and a blanket or two
You can do this practice in bed if desired.

POSES IN THIS CLASS:

x gentle movement meditation
x balasana - child’s pose
x matsyasana - supported fish pose - 3 variations
x supine twist (cat pulling its tail variation) with support
x viparita karani - legs up the wall
x savasana - corpse pose

"I DID TOO MUCH YESTERDAY" COUCH YOGA FLOW

LENGTH: 30 minutes

ABOUT THIS PRACTICE:
Let's face it. Sometimes we over do it. This practice is for those times. These gentle poses will help your mind and body to recover.

BENEFITS:
Pain relief, fatigue relief, calming, grounding

PROP RECOMMENDATIONS:
bolster, pillows

POSES IN THIS PRACTICE:

  • cat/cow stretches (seated)
  • neck circles
  • wrist circles
  • ankle circles
  • double pigeon - aka fire log pose
  • paschimottanasana - seated forward bend
  • setu bandha sarvangasana - supported bridge pose
  • seated meditation

YOGA FOR FLEXIBILITY: FIND YOUR EDGE

LENGTH: 40 minutes

ABOUT THIS PRACTICE:
This yoga class invites you to mindfully deepen your flexibility by "finding your edge" and listening to your body.

BENEFITS:
flexibility, strengthening, energizing

PROP RECOMMENDATIONS:
two yoga blocks, yoga strap (or a belt or scarf), and a blanket

POSES IN THIS CLASS:

x makarasana - crocodile pose
x bhujangasana- cobra pose
x balasana - child’s pose
x table top
x eka pada rajakapotasana - pigeon pose
x anahatasana - extended child’s pose aka melting heart pose
x paschimottanasana - seated forward bend
x ananda balasana - happy baby
x supine twist
x savasana - corpse pose

HEART CENTERED FLOOR YOGA FLOW

LENGTH: 10 minutes

ABOUT THIS PRACTICE:
This short class reconnects you with your heart so that you can tune into how you’re feeling and rediscover that oasis of self-awareness even in the middle of a busy day. 

BENEFITS:
calming, grounding, opens the heart chakra, strengthens the upper body

PROP RECOMMENDATIONS:
blanket to pad knees (optional)

POSES IN THIS CLASS:

x heart movement meditation
x cat/cow stretches
x parsva balasana - thread the needle
x anahatasana - melting heart pose - aka puppy pose or extended child’s pose
x seated meditation

RESTORATIVE YOGA FOR INSOMNIA

LENGTH: 45 minutes

ABOUT THIS PRACTICE: This practice uses the support of props to promote deep relaxation before bedtime.

BENEFITS:
Relaxing, stress relief, promotes deep sleep

POSES IN THIS PRACTICE:

  • seated cat/cow stretches
  • neck stretches
  • pashimottanasana - seated forward bend 
  • bharadvajasana - twist
  • supta baddha konasana- reclining bound angle pose
  • savasana - corpse pose

PROP RECOMMENDATIONS:
Practice may be done in bed. You will need a yoga bolster or a stack of pillows, plus two extra pillows for this practice.

BEDTIME RELAXATION

LENGTH: 30 minutes

ABOUT THIS PRACTICE:This practice uses gentle asana (poses) and pranayama (breathcontrol) to relax the body, quiet the mind and release residual tension before bed.

BENEFITS:
Relaxing, stress relief, promotes deep sleep

POSES IN THIS PRACTICE:

  • Nadi shodhana - one-nostril breathing
  • sukhasana - easy seat
  • neck stretches
  • dandasana - staff po
  • pashimottana - seated forward bend 
  • janu sirsasana - head to knee pose 
  • baddha konasana - bound angle pose 
  • upavistha konasana - wide legged forward bend 
  • supta matsyendrasana - reclining twist
  • savasana - corpse pose

PROP RECOMMENDATIONS:
Practice may be done in bed.

 

SUPINE YOGA FOR FATIGUE

LENGTH: 15 minutes

ABOUT THIS PRACTICE:
This entire practice is done while lying on your back. It's perfect for days when you may be feeling exhausted but are still craving movement.

BENEFITS:
Gentle stretch, recirculates stagnant energy, relaxing

POSES IN THIS PRACTICE:

  • constructive rest pose
  • ananda balasana - half happy baby pose
  • matsyasana - fish pose
  • viparita karani - legs up the wall pose
  • supta baddha konasana - reclining bound angle pose
  •  

PROP RECOMMENDATIONS:
Practice may be done in bed.

STRONG & GRACEFUL YOGA FLOW

LENGTH: 40 minutes

ABOUT THIS PRACTICE:
This yoga flow builds strength and improves our sense of balance so that we can begin to move from pose to pose with more grace and ease.

BENEFITS:
Strength, balance, gentle stretch, energizing

POSES IN THIS PRACTICE:

  • sukhasana - easy seat
  • cat/cow stretches
  • balasana - child's pose
  • parsva balasana - thread the needle
  • anjaneyasana - low lunge
  • parsvottanasana - half pyramid pose
  • janu sirsasana - head to knee pose
  • supta bandha sarvangasana - bridge pose
  • supta matsyendrasna - supine twist
  • savasana - corpse pose

PROP RECOMMENDATIONS:
folded blanket, yoga block (optional)

YOGA FOR SCIATICA AND BACK PAIN

LENGTH: 20 minutes

ABOUT THIS PRACTICE:
These poses relieve tension in the lower back and hips to alleviate sciatica and lower back pain

BENEFITS:
Pain relief, grounding, relaxing, 

POSES IN THIS PRACTICE:

  • balasana - child's pose
  • adho mukha svanasana - downward facing dog
  • uttanasana - standing forward bend
  • malasana - garland pose
  • agnistambhasana - double pigeon pose
  • paschimottanasana - seated forward bend
  • pavanamukhtasana - knee hug
  • supta matsyendrasana - reclining twist
  • constructive rest pose

PROP RECOMMENDATIONS:
yoga block, blanket or towel, pillow or cushion

SUPINE YOGA FOR FLARE UPS

LENGTH: 20 minutes

ABOUT THIS PRACTICE:
This practice is done lying down to relieve tension in the body when you might be too tired to lift your head.

BENEFITS:
Pain relief, grounding, relaxing, gentle stretch

POSES IN THIS PRACTICE:

  • savasana - corpse pose
  • pavanamukhtasana - wind-relieving pose
  • supta padangusthasana - reclining hand to big toe pose
  • constructive rest pose
  • supta kapotasana - reclining pigeon
  • supta baddha konasana - reclining bound angle pose

All poses are done seated.

PROP RECOMMENDATIONS:
two pillows (optional)

COUCH YOGA FOR GODDESSES

LENGTH: 15 minutes

ABOUT THIS PRACTICE:
This practice is both energizing and restorative. The poses in this practice open the hips and energize the whole body while using the support of the couch.

BENEFITS:
Strengthening, energizing, grounding, mood boost, sensuality

POSES IN THIS PRACTICE:

  • tadasana - mountain pose
  • overhead stretch
  • uttanasana - standing forward bend
  • utkatakonasana - goddess pose
  • baddha konasana - bound angle pose

All poses are done seated.

PROP RECOMMENDATIONS:
You may try this practice in bed if getting to the floor is difficult

GENTLE YOGA FOR CORE AND BACK STRENGTH

LENGTH: 05 minutes

ABOUT THIS PRACTICE:
This practice is gentle yet effective! We'll engage the core muscles with a dynamic tabletop flow and strengthen the back muscles with your choice of cobra or locust. All balanced with constructive rest in child's pose.

BENEFITS:
Strengthening, gentle movement

POSES IN THIS PRACTICE:

  • balasana - child's pose
  • bharmanasana - tabletop pose
  • makarasana - crocodile pose
  • bhujangasana - cobra pose
  • salabhasana - locust pose

PROP RECOMMENDATIONS:
You may try this practice in bed if getting to the floor is difficult. Just be careful with your wrists.

RESTORATIVE YOGA FOR FATIGUE

LENGTH: 45 minutes

ABOUT THIS PRACTICE:
This restorative yoga practice uses poses that specifically focus on alleviating fatigue. I'm scoring this practice with two spoons because of the prop set-up. HOlding the poses, however, requires minimal to no effort.

BENEFITS:
Restorative, calming, pain relief, fatigue relief

POSES IN THIS PRACTICE:

  • prasarita padottanasana - standing wide legged forward bend
  • setu bandha sarvangasana - bridge pose
  • balasana - child's pose
  • supine twist - supta matsyendrasana
  • supta baddha konasana - reclining bound angle pose
  • savasana - corpse pose

All poses are supported with props.

PROP RECOMMENDATIONS:
1-2 chairs, bolster, block, and two pillows

SUPINE YOGA TO BUILD STRENGTH

LENGTH: 15 minutes

ABOUT THIS PRACTICE:
This practice is inspired by moves I learned while in physical therapy. Designed to strengthen the whole body, this entire practice is done lying down, making it perfect for people with POTS, chronic fatigue, limited mobility, etc.

BENEFITS:
Strengthening, energizing

POSES IN THIS PRACTICE:

  • constructive rest pose
  • arm raises
  • leg extensions
  • bridge pose
  • supine twist
  • savasana - corpse pose

PROP RECOMMENDATIONS:
You may try this practice in bed if getting to the floor is difficult

MORNING YOGA FOR PAIN AND STIFFNESS

LENGTH: 15 minutes

ABOUT THIS PRACTICE:
This practice is a gentle way to lubricate the joints and enliven the whole body after a night in bed.

BENEFITS:
Energizing, pain relief, gentle stretch, wakes up digestive tract

POSES IN THIS PRACTICE:

  • sukhasana - easy seat
  • seated cat/cow stretches
  • dandasana - staff pose
  • paschimottanasana - seated forward bend
  • matsyendrasana - seated twist
  • seated meditation

PROP RECOMMENDATIONS:
A cushion or folded blanket under the hips may make this practice more comfortable. You could also do this practice in bed if desired.

5 MINUTE FLOOR YOGA STRETCH

LENGTH: 5 minutes

ABOUT THIS PRACTICE:
This brief practice gently open the hips and upper body to release tension and and reenergize the mind and body. 

BENEFITS:
Energizing, calming, relieves tension

POSES IN THIS PRACTICE:

  • sukhasana - easy seat
  • seated cat/cow stretches
  • forward bend in sukhasana
  • parsva sukhasana - seated side stretch
  • matsyendrasana - seated spinal twist

PROP RECOMMENDATIONS:
A block or folded blanket under the hips may make this practice more comfortable. You could also do this practice in bed if desired.