YOGA FOR CORE + LOW BACK STRENGTH

LENGTH: 15 minutes

BENEFITS
strengthens the core and lower back, opens the chest and shoulders, energizing

ABOUT THIS CLASS:
This class is designed to strengthen the muscles we need in order to be able to sit upright comfortably. It also opens up the chest and shoulders, which will make sitting upright more comfortable too.

PROPS FOR THIS CLASS:
Two yoga blocks and a folded blanket (optional).

POSES IN THIS SEQUENCE:

x dandasana - staff pose 
x cat/cow stretches
x bhujangasana - cobra pose
x salabhasana - locust pose variation
x balasana - child's pose
x navasana - boat pose
x savasana - corpse pose

10 MIN YOGA FOR UPPER BACK STRENGTH

LENGTH: 10 minutes

BENEFITS: 
strengthens the upper back muscles, the serratus muscles and the obliques

ABOUT THIS CLASS:
This class works the muscles that we need to be strong in order for us to be able to sit upright comfortably. 

PROPS FOR THIS CLASS:
Folded blanket (optional)

POSES IN THIS SEQUENCE:

x bharmanasana - tabletop pose
x serratus “push ups”
x balasana - child's pose
x ardha vasisthasana - half side plank
x bhujangasana - cobra pose

FOUNDATIONS OF YOGA: BACK BENDS

LENGTH: 20 minutes

BENEFITS
opens the chest and shoulders, strengthens the back muscles, stretches the hip flexors, stimulating and energizing

ABOUT THIS CLASS:
This class teaches you how to safely practice backbends without compressing the lower back or injuring the neck.

PROPS FOR THIS CLASS:
Two yoga blocks and a folded blanket.

POSES IN THIS SEQUENCE:

x bharmanasana - tabletop pose
x cat/cow stretches
x bhujangasana - cobra pose
x eka pada rajakapotasana - pigeon pose
x balasana - child's pose
x ustrasana - camel pose
x paschimottanasana - seated forward fold
x jathara parivartanasana - supine twist
x savasana - corpse pose

FOUNDATIONS OF YOGA: TWISTS

LENGTH: 15 min

BENEFITS:
grounding, promotes spinal health, good posture, healthy digestion

ABOUT THIS CLASS:
This class teaches you how to properly perform spinal twists so that you get the maximum benefit and comfort out of each pose

PROPS FOR THIS CLASS:
Yoga block and a folded blanket (optional)

POSES IN THIS CLASS:
sukhasana - easy seated pose
parsva sukhasana - seated side body stretch
easy seated twist
bharmanasana - table top pose
utthan pristhasana - lizard pose
balasana - child’s pose
ardha matsyendrasana - half lord of the fishes pose
savasana or constructive rest pose

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

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 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

 

 

 

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

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

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