FOUNDATIONS OF YOGA: HIP OPENERS

LENGTH: 20 minutes

BENEFITS: 

stretches the inner thighs, hips and groin, may help relieve pain

ABOUT THIS CLASS:

This class explores some common hip opening poses to help relieve tension in the lower body. Great for people who spend a lot of time sitting down.

PROPS FOR THIS CLASS:

Two yoga blocks and a folded blanket.

POSES IN THIS SEQUENCE:

x sukhasana - easy seated pose

x seated cat/cow stretches

x bharmanasana - tabletop pose

x IT band stretch

x eka pada rajakapotasana - pigeon pose

x balasana - child's pose

x supta baddha konasana - reclining bound able pose


QUICK VINYASA FOR ENERGY

In this class we are going to look at one of the most common transitions in yoga: stepping through from downward facing dog to lunge pose. 

This transition requires lots of core strength. Don't be hard on yourself if you don't get it on the first try. It took me many hours of practice to be able to do this transition smoothly. Enjoy the process of building strength in your body. Be willing to laugh at yourself in the moments when you don't feel graceful. It's all a part of the journey.

LENGTH: 10 minutes

ABOUT THIS PRACTICE:
This quick class circulates prana (life force energy) through your body to give you a boost in physical energy and mental clarity. 

BENEFITS:
energizing, strengthening

PROP RECOMMENDATIONS:
A folded blanket under the knees to alleviate any knee discomfort. Blocks under the hands in table top pose to alleviate wrist discomfort.

POSES IN THIS SEQUENCE:
x cat/cow stretches
x bharmanasana - tabletop pose
x adho mukha svanasana - downward facing dog
x anjaneyasana - low lunge
x balasana - child’s pose

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

HEART CENTERED FLOOR YOGA FLOW

LENGTH: 10 minutes

ABOUT THIS PRACTICE:
This short class reconnects you with your heart so that you can tune into how you’re feeling and rediscover that oasis of self-awareness even in the middle of a busy day. 

BENEFITS:
calming, grounding, opens the heart chakra, strengthens the upper body

PROP RECOMMENDATIONS:
blanket to pad knees (optional)

POSES IN THIS CLASS:

x heart movement meditation
x cat/cow stretches
x parsva balasana - thread the needle
x anahatasana - melting heart pose - aka puppy pose or extended child’s pose
x seated meditation

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)

GENTLE YOGA FOR CORE AND BACK STRENGTH

LENGTH: 05 minutes

ABOUT THIS PRACTICE:
This practice is gentle yet effective! We'll engage the core muscles with a dynamic tabletop flow and strengthen the back muscles with your choice of cobra or locust. All balanced with constructive rest in child's pose.

BENEFITS:
Strengthening, gentle movement

POSES IN THIS PRACTICE:

  • balasana - child's pose

  • bharmanasana - tabletop pose

  • makarasana - crocodile pose

  • bhujangasana - cobra pose

  • salabhasana - locust pose

PROP RECOMMENDATIONS:
You may try this practice in bed if getting to the floor is difficult. Just be careful with your wrists.

SUPINE YOGA TO BUILD STRENGTH

LENGTH: 15 minutes

ABOUT THIS PRACTICE:
This practice is inspired by moves I learned while in physical therapy. Designed to strengthen the whole body, this entire practice is done lying down, making it perfect for people with POTS, chronic fatigue, limited mobility, etc.

BENEFITS:
Strengthening, energizing

POSES IN THIS PRACTICE:

  • constructive rest pose
  • arm raises
  • leg extensions
  • bridge pose
  • supine twist
  • savasana - corpse pose

PROP RECOMMENDATIONS:
You may try this practice in bed if getting to the floor is difficult

MORNING YOGA FOR PAIN AND STIFFNESS

LENGTH: 15 minutes

ABOUT THIS PRACTICE:
This practice is a gentle way to lubricate the joints and enliven the whole body after a night in bed.

BENEFITS:
Energizing, pain relief, gentle stretch, wakes up digestive tract

POSES IN THIS PRACTICE:

  • sukhasana - easy seat
  • seated cat/cow stretches
  • dandasana - staff pose
  • paschimottanasana - seated forward bend
  • matsyendrasana - seated twist
  • seated meditation

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

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.