RESTORATIVE YOGA FOR EMPATHS

LENGTH: 30 minutes

BENEFITS
grounding, may alleviate fatigue, restorative, empowering

ABOUT THIS CLASS:
This class creates an atmosphere of self-trust and safety so that you can fully surrender and relax in each pose. 

PROPS FOR THIS CLASS:
As many props as you have and want, honestly. I used a bolster, folded blanket and two pillows. 

POSES IN THIS SEQUENCE:

x sukhasana - seated meditation
x balasana - child's pose
x setu bandha sarvangasana - bridge pose
x savasana or side-lying pose 

CLICK HERE TO DOWNLOAD THIS CLASS WITH DROPBOX.

CHAIR YOGA FOR SELF EMPOWERMENT

LENGTH: 20 minutes

BENEFITS: 
grounding, strength building, stimulates manipura chakra, boosts mood, boosts confidence

ABOUT THIS CLASS:
This chair yoga class is designed to boost confidence, connect you to your personal power, and it also strengthens the whole body.

PROPS FOR THIS CLASS:
Chair and (optional) two yoga blocks.


POSES IN THIS SEQUENCE:

x tadasana - mountain pose
x seated movement meditation
x uttanasana - seated forward fold
x alanasana - high lunge
x utkata konasana - goddess pose
x navasana - boat pose
x ustrasana - camel pose
x seated twist
x savasana - corpse pose

All poses are done seated in a chair

CLICK HERE TO DOWNLOAD THIS CLASS WITH DROPBOX.


FOUNDATIONS OF YOGA: STANDING POSES AND INVERSIONS

LENGTH: 15 minutes

PROPS: 2 yoga blocks + a folded blanket | all poses can be done seated in a chair

ABOUT THIS CLASS:

This class breaks down some common standing yoga poses and inversions.

POSES IN THIS CLASS:

x tadasana - mountain pose

x uttanasana - standing forward fold

x alanasana - high lunge

x adho mukha svanasana - downward facing dog

x balasana - child’s pose

CLICK HERE TO DOWNLOAD THIS CLASS WITH DROPBOX.

RESTORATIVE YOGA FOR STRESS RELIEF

LENGTH: 60 minutes 

ABOUT THIS PRACTICE:
This restorative class uses poses and breathing exercises to soothe the nervous system and relieve stress. 

BENEFITS:
stress relief, grounding, restorative, gentle stretch

PROP RECOMMENDATIONS:
yoga bolster (or stack of pillows) and a folded blanket

POSES IN THIS CLASS:

x cat/cow stretches
x seated twist
x balasana - child’s pose
x paschimottanasana - seated forward fold
x viparita karani - legs up the wall pose
x sukhasana - easy seated pose
x chandra bhedana - one-nostril breathing

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

Click HERE to download with Dropbox.

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

CLICK HERE TO DOWNLOAD WITH DROPBOX—WITH MUSIC.

CLICK HERE TO DOWNLOAD WITH DROPBOX—NO MUSIC.

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

CLICK HERE TO DOWNLOAD WITH DROPBOX—WITH MUSIC.

CLICK HERE TO DOWNLOAD WITH DROPBOX—NO MUSIC.

 

 

 

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