10 MIN SUPINE YOGA CLASS

LENGTH: 10 minutes

BENEFITS:
gentle stretch, may alleviate pain, grounding and relaxing, may help alleviate fatigue

ABOUT THIS CLASS:
This short class is done completely lying down and gives you a good stretch from head to toe.

PROPS FOR THIS CLASS:
None required. This class can be done in bed or on the floor.

POSES IN THIS SEQUENCE:
x constructive rest pose
x supine cat/cow stretches
x bananasana - supine side body stretch
x supta eka pada rajakapotasana - supine pigeon pose

Click HERE to download with Dropbox.

RESTORATIVE YOGA FOR THE HEART CHAKRA

LENGTH: 45 minutes

BENEFITS:
gently opens the heart chakra, emotional support, grief support, relaxation, may alleviate fatigue,

ABOUT THIS CLASS:
This class opens the heart space with very gentle stretches to help you release stagnated emotional energy that may be keeping you from fully opening to love and life.

PROPS FOR THIS CLASS:
1-2 yoga blocks, folded blanket, bolster or stack of pillows. Can be done in bed if desired.

OSES IN THIS SEQUENCE:

x balasana - child's pose
x seated cat/cow stretches
x parsva sukhasana - seated side body stretch
x matsyasana - supported fish pose
x parsva savasana - side lying pose/side stretch
x savasana - corpse pose


YOGA FOR ENERGY CLEARING

LENGTH: 13 minutes

BENEFITS: 
moves prana through the body, grounding, energizing, empowering

ABOUT THIS CLASS:
This class uses breath work and gentle seated poses to move energy through the body to create a sense of being fully grounded in one's own energy.

PROPS FOR THIS CLASS:
Folded blanket (optional)

POSES IN THIS SEQUENCE:

x breath of joy (modified)
x parsva sukhasana - seated side body stretch
x paschimottanasana - seated forward fold
x baddha konasana - bound angle pose 
x seated meditation

CLICK HERE TO DOWNLOAD THIS CLASS WITH DROPBOX—WITH MUSIC.

CLICK HERE TO DOWNLOAD THIS CLASS WITH DROPBOX—NO MUSIC.

8 MIN SUPINE YOGA FOR STRENGTH

LENGTH: 8 minutes

BENEFITS: 
strengthens the arms and shoulders and the core muscles, grounding, awareness of breath

ABOUT THIS CLASS:
This entire class is done lying down and helps build strength. Perfect for bed-bound yogis who want to build muscle tone. Can be done in bed or on the floor.

PROPS FOR THIS CLASS:
None required.

POSES IN THIS SEQUENCE:
x constructive rest pose
x supine cat/cow stretches
x arm lifts (butterfly curls)
x supine twists
x savasana - corpse pose

CLICK HERE TO DOWNLOAD THIS CLASS WITH DROPBOX.

5 MIN SUPINE YOGA FOR STRENGTH

LENGTH: 5 minutes

ABOUT THIS CLASS:
This entire class is done lying down and helps build strength. Perfect for bed-bound yogis who want to build muscle tone. Can be done in bed or on the floor.

PROPS FOR THIS CLASS:
Two yoga blocks or pillows.

POSES IN THIS CLASS:

x constructive rest pose

x hand squeezes

x knee hugs

x supta baddha konasana - reclining bound angle pose

CLICK HERE TO DOWNLOAD THIS CLASS WITH DROPBOX.

YOGA FOR MEDITATION

LENGTH: 8 minutes

ABOUT THIS PRACTICE:
This quick and easy sequence can be done seated on the floor, in bed or in a chair. It’s designed to circulate energy and release tension before sitting for meditation so that you are able to sit comfortably during your meditation practice.

POSES IN THIS VIDEO:

  • sukhasana - easy seated pose

  • paschimottanasana - seated forward bend

  • janu sirsasana - head to knee 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

RESTORATIVE YOGA FOR HEADACHES AND MIGRAINES

LENGTH: 30 minutes

ABOUT THIS PRACTICE:
This class can be practiced when you have a headache or migraine either on the floor or in bed.

BENEFITS:
soothing, pain relief, relaxation, grounding

PROP RECOMMENDATIONS:
bolster, cervical pillow, yoga block (optional), eye pillow (optional)

POSES IN THIS SEQUENCE:

x balasana - child’s pose OR paschimottanasana - seated forward bend

x viparita karani - legs up the wall

x savasana - corpse pose

CLICK HERE TO DOWNLOAD WITH DROPBOX.

SUPINE YOGA FOR HEADACHE PREVENTION

LENGTH: 10 minutes

ABOUT THIS PRACTICE:
This class can be done anytime of day, but I would recommend incorporating it into your morning yoga routine to prevent the muscle tension that can cause headaches.

BENEFITS:
pain relief

PROP RECOMMENDATIONS:
none required

POSES IN THIS SEQUENCE:

x constructive rest pose
x neck stretches
x supta matsyendrasana - supine twist

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

CLICK HERE TO DOWNLOAD THIS CLASS WITH DROPBOX.

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

CLICK HERE TO DOWNLOAD WITH DROPBOX—NO MUSIC.

CLICK HERE TO DOWNLOAD WITH DROPBOX—WITH MUSIC.

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

SUPINE YOGA FOR FLARE UPS

LENGTH: 20 minutes

ABOUT THIS PRACTICE:
This practice is done lying down to relieve tension in the body when you might be too tired to lift your head.

BENEFITS:
Pain relief, grounding, relaxing, gentle stretch

POSES IN THIS PRACTICE:

  • savasana - corpse pose
  • pavanamukhtasana - wind-relieving pose
  • supta padangusthasana - reclining hand to big toe pose
  • constructive rest pose
  • supta kapotasana - reclining pigeon
  • supta baddha konasana - reclining bound angle pose

All poses are done seated.

PROP RECOMMENDATIONS:
two pillows (optional)

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.