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

BED YOGA RETREAT DAY TEN: BEDSIDE PRACTICE

This practice can be adapted for chair yoga.

In this class, we will venture out of bed and explore some fun ways to modify standing poses using the edge of the bed for support. My hope is that you'll feel energized and inspired after this class. 

If you’re someone who likes to practice yoga every day, tomorrow I would recommend doing a restorative or a gentle stretch yoga class just to give your body plenty of time to recuperate from doing a more vigorous practice.

You can download this practice with or without music here

BED YOGA RETREAT DAY EIGHT: FULL BODY STRENGTH

This practice strengthens the entire body. If desired, you can split this class in half and do the upper body one day and the lower body on another day. Honor your body. There's no rush. Building strength takes time, patience and persistence. Every time you practice, no matter how short or how long, you are making progress.

You can download this practice with or without music here

BED YOGA RETREAT DAY SEVEN: NECK + SHOULDERS

I think it's safe to say that most people experience neck and shoulder tension to some degree. Whenever we are not fully present, it is easy to accumulate tension in the body. On a daily basis, I will notice myself unconsciously holding tension in my neck and shoulders. Bringing our awareness to this tension is the first step toward softening and releasing it. Today we are using gentle movement and stretch to relax the neck and shoulders so that we can release this tension. I often find that when this area of my body relaxes, the rest of my body feels less tense as well.

You can download this practice with or without music here.

BED YOGA RETREAT DAY FIVE: CHAKRA FLOW

What are the chakras? How does our yoga practice affect them? Why does any of this matter? We'll be exploring all of this on day five with a seated yoga flow that activates all seven of the major chakras. When I originally designed this class, I was going for a flow style but it became a sort of vinyasa flow + restorative hybrid. I hope you enjoy it as much as I enjoyed creating it.

You can download this practice with or without music here

BED YOGA RETREAT DAY FOUR: RESTORATIVE

Since this is a bed yoga retreat, I wanted to give all of us this opportunity to really savor our practice. Restorative yoga is one of my favorite styles of yoga. In this type of practice, our goal is to gently open and relax the body so that we are able to settle the mind and body into stillness. The poses are held for prolonged periods of time, so we will support the body with props in each pose. Infused with meditation, this restorative practice will rejuvenate your entire body. In my experience, restorative yoga is even more refreshing than sleep because it is a conscious and constructive rest. It relaxes the nervous system, releases tension and calms the mind. 

An overactive mind can make it difficult for us to stay present in the moment. This practice will teach you to observe your thoughts and use the awareness of your body and breath to slow your mind down. Its not about silencing the thoughts but simply no longer allowing them to control your experience. 

You can download this practice with or without music here