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

RESTORATIVE COUCH YOGA FOR FATIGUE

LENGTH: 30 minutes

ABOUT THIS PRACTICE:
This restorative class is perfect for extra low-energy days. These gentle poses require little to no effort and allow you to relieve tension while giving your body the rest you need.

BENEFITS:
calming, grounding, restorative, gentle stretch, replenishes energy stores

PROP RECOMMENDATIONS:
Yoga bolster or stack of pillows, two extra pillows.

POSES IN THIS PRACTICE 

x seated cat/cow stretches
x seated twist
x side body stretch
x baddha konasana - bound angle pose
x setu bandha sarvangasana - bridge pose variation

YOGA FOR MIND-BODY CONNECTION

LENGTH: 7 minutes

ABOUT THIS PRACTICE:
This quick and easy seated practice gets you reconnected with your body in a way that allows you to experience your practice without expectations.

BENEFITS:
energizing, calming, gentle stretch

PROP RECOMMENDATIONS:
None required. A folded blanket or bolster under the hips may make the practice more comfortable. Practice can be done on the floor or in bed.

POSES IN THIS SEQUENCE:

x sukhasana - easy seat
x parsva upavistha konasana - half seated wide angle pose with side-body stretch
x janu sirsasana - head to knee pose
x matsyendrasana - seated twist

ONE HOUR RESTORATIVE YOGA FOR HEALING

LENGTH: 60 minutes

ABOUT THIS PRACTICE:
This class soothes the nervous system and gently opens the body to allow fresh prana (life energy) to flow, bringing you into a state where deep healing can take place. I’ve given this class two spoons due to length and prop set up.

BENEFITS:
relaxation, grounding, pain relief, soothes nervous system

PROP RECOMMENDATIONS:
two yoga blocks, yoga bolster or stack of pillows, and a blanket or two
You can do this practice in bed if desired.

POSES IN THIS CLASS:

x gentle movement meditation
x balasana - child’s pose
x matsyasana - supported fish pose - 3 variations
x supine twist (cat pulling its tail variation) with support
x viparita karani - legs up the wall
x savasana - corpse pose

"I DID TOO MUCH YESTERDAY" COUCH YOGA FLOW

LENGTH: 30 minutes

ABOUT THIS PRACTICE:
Let's face it. Sometimes we over do it. This practice is for those times. These gentle poses will help your mind and body to recover.

BENEFITS:
Pain relief, fatigue relief, calming, grounding

PROP RECOMMENDATIONS:
bolster, pillows

POSES IN THIS PRACTICE:

  • cat/cow stretches (seated)
  • neck circles
  • wrist circles
  • ankle circles
  • double pigeon - aka fire log pose
  • paschimottanasana - seated forward bend
  • setu bandha sarvangasana - supported bridge pose
  • seated meditation

RESTORATIVE YOGA FOR INSOMNIA

LENGTH: 45 minutes

ABOUT THIS PRACTICE: This practice uses the support of props to promote deep relaxation before bedtime.

BENEFITS:
Relaxing, stress relief, promotes deep sleep

POSES IN THIS PRACTICE:

  • seated cat/cow stretches
  • neck stretches
  • pashimottanasana - seated forward bend 
  • bharadvajasana - twist
  • supta baddha konasana- reclining bound angle pose
  • savasana - corpse pose

PROP RECOMMENDATIONS:
Practice may be done in bed. You will need a yoga bolster or a stack of pillows, plus two extra pillows for this practice.

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.

 

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

5 MINUTE FLOOR YOGA STRETCH

LENGTH: 5 minutes

ABOUT THIS PRACTICE:
This brief practice gently open the hips and upper body to release tension and and reenergize the mind and body. 

BENEFITS:
Energizing, calming, relieves tension

POSES IN THIS PRACTICE:

  • sukhasana - easy seat
  • seated cat/cow stretches
  • forward bend in sukhasana
  • parsva sukhasana - seated side stretch
  • matsyendrasana - seated spinal twist

PROP RECOMMENDATIONS:
A block or folded blanket under the hips may make this practice more comfortable. You could also do this practice in bed if desired.