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.

 

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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

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

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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.

CLICK HERE TO DOWNLOAD THIS CLASS WITH DROPBOX.