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

BED YOGA RETREAT DAY THREE: SUPINE STRENGTH

For day three, we are going to turn things up a notch. We may be doing yoga in bed, but this doesn't mean we can't condition our muscles at the same time. If you're a bed-bound yogi, this practice is a great way to begin building strength and prevent muscle wasting.  This entire practice is done lying down and targets the upper body, core and lower body. 

You can download this practice with or without music here

BED YOGA RETREAT DAY TWO: BEDTIME YOGA

This gentle, seated and supine practice releases tension in the entire body so that you can feel relaxed and ready for bed. This day also comes with a guided yoga nidra practice for insomnia. You might fall asleep before this is over, so make sure that you're completely ready for bed before you begin.

You can download this practice with or without music here

BED YOGA RETREAT DAY ONE: MORNING YOGA

This ten minute sequence can be done before you get out of bed in the morning, so even if you don't have time or energy for a longer yoga practice, you've already gotten a bit of yoga in for the day. Prioritizing our practice first thing in the morning allows us to begin our day feeling centered and present, and this carries throughout the rest of the day. If you have time, this day also comes with a guided morning affirmations meditation practice

This practice can be downloaded with or without music here