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

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

SUPINE YOGA FOR GROUNDING

LENGTH: 30 minutes 


ABOUT THIS PRACTICE:

This supine class grounds your energy. It soothes excess vata energy and benefits the root chakra. The entire class is done lying down and can be done in bed if desired.


BENEFITS:

grounding, gentle stretch, root chakra, back pain relief


PROP RECOMMENDATIONS:

yoga block (can substitute a blanket or pillow) + yoga strap (can sub belt/scarf)

POSES IN THIS CLASS

x knee hug

x supta padangustasana - reclining hand to big toe pose

x setu banda sarvangasana - bridge pose

x jathara parivartanasana - supine twist

x savasana - corpse 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

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 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.