YOGA FOR THE ROOT CHAKRA

This class begins with supine poses and builds a stable and secure foundation before transitioning into more active, standing postures.

This class can be modified to be done in bed or in a chair. Keep an eye on your screen for the poses you aren't familiar with to find which variation of each pose is going to be best for you.

LENGTH: 40 minutes

BENEFITS: 
grounding, strength building, balances the root chakra

PROPS:
Two yoga blocks, yoga strap (optional)

POSES IN THIS SEQUENCE:

x savasana - corpse pose
x bananasana - supine side body stretch - aka banana pose
x knee hug/half happy baby
x supta jathara parivartonasana - supine twist
x cat/cow stretches
x adho mukha svanasana - downward dog
x tadasana - mountain pose
x vrksasana - tree pose 
x uttanasana - standing forward fold
x malasana - garland pose
x paschimottanasana - seated forward fold
x jathara parivartonasana - seated twist
x sukhasana - seated meditation

MANTRA MEDITATION TO CULTIVATE BALANCE

The mantras in this guided practice will inspire you to cultivate balance in your life. This doesn’t mean moderation. This means integrating aspects of yourself that may seem to be at odds with each other. Cultivating these aspects so that they grow to their greatest potential. Learning to be both strong and gentle. Wild and peaceful. Masculine and feminine. You don’t have to be just one thing or the other. Balance is about embracing all aspects of yourself and deciding when to embody each aspect. There is a time and place for everything.

LENGTH: 10 min

Click HERE to download with Dropbox.

Click HERE to download with Dropbox (no music).

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

CLICK HERE TO DOWNLOAD THIS CLASS WITH DROPBOX.

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

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)