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


SOLAR PLEXUS CHAKRA YOGA NIDRA

This yoga nidra practice is on the shorter side but it’s no less powerful. It begins with the traditional breath awareness and body scan and then progresses you into a guided visualization that allows you to connect with the energy of the solar plexus to uncover who you truly are.

LENGTH: 17 MIN

Trouble with the audio player? Click here to download with dropbox: with music or without music.

KUNDALINI-INSPIRED YOGA FOR THE SOLAR PLEXUS

LENGTH: 15 minutes

BENEFITS:
balances the solar plexus chakra, energizing, builds core strength, promotes healthy digestion

ABOUT THIS CLASS:
This yoga class is designed to strengthen the solar plexus chakra with gentle poses and breathing exercises

PROPS FOR THIS CLASS:
Yoga blocks

POSES IN THIS SEQUENCE:

x sukhasana - easy seated pose
x kapalabhati - breath of fire
x bhujangasana - cobra pose
x balasana - child's pose

SOLAR PLEXUS CHAKRA LECTURE

The solar plexus chakra is located at the navel center. It governs the digestive system and is associated with our self-confidence, our sense of personal identity and willpower.

Some signs your solar plexus may be out of alignment:

  • digestive issues

  • poor personal boundaries

  • “people-pleaser” or “doormat” syndrome

  • low self-esteem

  • fatigue

In this video, I’ll be sharing more information about this chakra and how to balance it with yoga and lifestyle practices.

Mentioned in this lecture:

Boundaries Lecture

How to Set Boundaries to Reduce Fatigue

LENGTH: 15 MIN

YOGA FOR BETTER SEX

LENGTH: 10 minutes

BENEFITS
relaxation, strengthens the sacral chakra, promotes sexual arousal and desire, can also reduce pain and fatigue

ABOUT THIS CLASS:
This class focuses on creating safety and ease within the body so that you can fully relax and allow your sexual energy to begin to flow. 

PROPS FOR THIS CLASS:
none required, practice can be done in bed or on the floor.

POSES IN THIS SEQUENCE:

x balasana - child's pose
x bhujangasana - cobra pose
x supta jathara parivartanasana - supine twist
x supta baddha konasana - reclining bound angle pose

YOGA FOR THE SACRAL CHAKRA

LENGTH: 25 minutes

BENEFITS: 
balances the sacral chakra, promotes creativity and sensuality, improves flexibility and mobility with gentle stretch

ABOUT THIS CLASS:
This yoga class is designed to strengthen the sacral chakra with fluid, sensual movements and gentle stretch.

PROPS FOR THIS CLASS:
Chair, Two yoga blocks, two blankets (optional)


POSES IN THIS CLASS:

x tadasana - mountain pose
x uttanasana - standing forward fold 
(these poses can be modified with a chair)
x adho mukha svanasana - downward facing dog
x three-legged dog
x eka pada rajakapotasana - pigeon pose
x janu sirsasana - head to knee pose
x supta baddha konasana


RESTORATIVE YOGA FOR EMPATHS

LENGTH: 30 minutes

BENEFITS
grounding, may alleviate fatigue, restorative, empowering

ABOUT THIS CLASS:
This class creates an atmosphere of self-trust and safety so that you can fully surrender and relax in each pose. 

PROPS FOR THIS CLASS:
As many props as you have and want, honestly. I used a bolster, folded blanket and two pillows. 

POSES IN THIS SEQUENCE:

x sukhasana - seated meditation
x balasana - child's pose
x setu bandha sarvangasana - bridge pose
x savasana or side-lying pose 

CLICK HERE TO DOWNLOAD THIS CLASS WITH DROPBOX.

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.

GUIDED VISUALIZATION FOR FATIGUE

This meditation is designed to energize the body by visualizing manipura chakra (the solar plexus chakra). Manipura chakra is the source of our fire, our will power, our self confidence and our energy. Those of us who struggle with fatigue will benefit from solar plexus chakra work.

Click HERE to download with Dropbox.

MEDITATION TO RELEASE RESISTANCE

This guided movement meditation inspires you to release resistance in your physical body and in your energetic body. It may help to reduce pain and fatigue. This practice can be done seated on the floor, in a chair or in bed.

LENGTH: 15 min

Click HERE to download with Dropbox.

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.

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

CLICK HERE TO DOWNLOAD WITH DROPBOX—WITH MUSIC.

CLICK HERE TO DOWNLOAD WITH DROPBOX—NO MUSIC.

 

 

 

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

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

CLICK HERE TO DOWNLOAD THIS CLASS WITH DROPBOX.

"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

CLICK HERE TO DOWNLOAD THIS CLASS WITH DROPBOX.

SUPINE YOGA FOR FATIGUE

LENGTH: 15 minutes

ABOUT THIS PRACTICE:
This entire practice is done while lying on your back. It's perfect for days when you may be feeling exhausted but are still craving movement.

BENEFITS:
Gentle stretch, recirculates stagnant energy, relaxing

POSES IN THIS PRACTICE:

  • constructive rest pose
  • ananda balasana - half happy baby pose
  • matsyasana - fish pose
  • viparita karani - legs up the wall pose
  • supta baddha konasana - reclining bound angle pose
  •  

PROP RECOMMENDATIONS:
Practice may be done in bed.

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)