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.

YOGA FOR THE ROOT CHAKRA

This class begins with supine poses and builds a stable and secure foundation before transitioning into more active, standing postures.

This class can be modified to be done in bed or in a chair. Keep an eye on your screen for the poses you aren't familiar with to find which variation of each pose is going to be best for you.

LENGTH: 40 minutes

BENEFITS: 
grounding, strength building, balances the root chakra

PROPS:
Two yoga blocks, yoga strap (optional)

POSES IN THIS SEQUENCE:

x savasana - corpse pose
x bananasana - supine side body stretch - aka banana pose
x knee hug/half happy baby
x supta jathara parivartonasana - supine twist
x cat/cow stretches
x adho mukha svanasana - downward dog
x tadasana - mountain pose
x vrksasana - tree pose 
x uttanasana - standing forward fold
x malasana - garland pose
x paschimottanasana - seated forward fold
x jathara parivartonasana - seated twist
x sukhasana - seated meditation

ROOT CHAKRA LECTURE

In this lecture we’ll be talking about the root chakra, Muladhara chakra. 

This chakra is all about physical security. If you’ve ever looked at Maslow’s hierarchy of needs, physiological needs are at the base of the pyramid. Having our physical needs met is always going to be the number one priority. We need to feel safe physically before we can think about branching out and pursuing other aspects of life. So the root chakra is really about creating this stable foundation in the physical. When this chakra is balanced, we feel safe and secure in our physical environment and in our physical bodies. We feel connected to the earth and connected to our bodies. And from that feeling of being rooted and connected, we can then feel powerful and confident enough to rise up.

LENGTH: 10 MINUTES

MENTIONED IN THIS LECTURE:

FOUR PART BREATH
REFRESHED EBOOK
EMPATH LECTURE - BOUNDARIES TO REDUCE FATIGUE


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.

CHAIR YOGA FOR SELF EMPOWERMENT

LENGTH: 20 minutes

BENEFITS: 
grounding, strength building, stimulates manipura chakra, boosts mood, boosts confidence

ABOUT THIS CLASS:
This chair yoga class is designed to boost confidence, connect you to your personal power, and it also strengthens the whole body.

PROPS FOR THIS CLASS:
Chair and (optional) two yoga blocks.


POSES IN THIS SEQUENCE:

x tadasana - mountain pose
x seated movement meditation
x uttanasana - seated forward fold
x alanasana - high lunge
x utkata konasana - goddess pose
x navasana - boat pose
x ustrasana - camel pose
x seated twist
x savasana - corpse pose

All poses are done seated in a chair

CLICK HERE TO DOWNLOAD THIS CLASS WITH DROPBOX.


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.

FOUNDATIONS OF YOGA: TWISTS

LENGTH: 15 min

BENEFITS:
grounding, promotes spinal health, good posture, healthy digestion

ABOUT THIS CLASS:
This class teaches you how to properly perform spinal twists so that you get the maximum benefit and comfort out of each pose

PROPS FOR THIS CLASS:
Yoga block and a folded blanket (optional)

POSES IN THIS CLASS:
sukhasana - easy seated pose
parsva sukhasana - seated side body stretch
easy seated twist
bharmanasana - table top pose
utthan pristhasana - lizard pose
balasana - child’s pose
ardha matsyendrasana - half lord of the fishes pose
savasana or constructive rest pose

CLICK HERE TO DOWNLOAD THIS CLASS WITH DROPBOX.

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

CLICK HERE TO DOWNLOAD THIS CLASS WITH DROPBOX.

MEDITATION FOR WORRY

Do you ever feel like you just can’t shut your mind off? Like you can’t stop worrying about the same things over and over again? This meditation is for you! It begins with a guided relaxation, then progresses through a guided visualization to help alleviate worry. It ends with independent meditation, allowing you to reconnect with your breath and with your true self.

LENGTH: 13 minutes

Click HERE to download with Dropbox.

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

CLICK HERE TO DOWNLOAD WITH DROPBOX—WITH MUSIC.

CLICK HERE TO DOWNLOAD WITH DROPBOX—NO MUSIC.

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.

SUN SALUTATION PRACTICE WITH PROPS

The word vinyasa means “to flow.” When we practice vinyasa yoga, we flow smoothly (or as smoothly as possible) from pose to pose, linking our movement with our breath. Sun salutations are one example of a vinyasa practice. Traditional sun salutations tend to be quite vigorous and build heat in the body by warming up all of the major joints.

In this class, I will show you ways to modify a sun salutation practice to make it more accessible and ultimately more pleasurable for your body. These adapted variations still give you the same benefits of a traditional sun salutation practice which include:

  • Building strength

  • Energizing the body

  • Warming up the muscles and joints

  • Warming up the spine

  • Focusing the mind

LENGTH: 40 minutes

ABOUT THIS PRACTICE:
This class shows an alternative to a traditional sun salutation practice. You will need to beable to put weight on your hands and knees for this practice.

BENEFITS:
energizing, strengthening, grounding, builds stamina, heart opening

PROP RECOMMENDATIONS:
yoga bolster, blanket and two yoga blocks - if you don’t have a bolster you can stack some pillows and wrap them up in a blanket.

POSES IN THIS SEQUENCE:

x sukhasana - easy seated pose
x cat/cow stretches
x surya namaskar - sun salutations with bolster
x ustrasana - camel pose
x balasana - child’s pose
x supine pigeon pose
x IT band stretch
x savasana - corpse pose

CLICK HERE TO DOWNLOAD WITH DROPBOX—WITH MUSIC.

CLICK HERE TO DOWNLOAD WITH DROPBOX—NO MUSIC.

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.

 

 

 

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.

30 MIN CHAKRA HEALING YOGA FLOW

CHAKRA HEALING YOGA

x savasana
x spine rolls
x seated cat/cow
x neck circles
x table top - stretch legs
x anahatasana - heart melting pose
x bhujangasana - cobra pose
x balasana - child’s pose
x table top
x anjaneyasana - low lunge
x balasana - child’s pose
x seated twist
x sukhasana - seated movement meditation

 

LENGTH: 30 minutes

ABOUT THIS PRACTICE:
Vinyasa means to flow, linking movement with breath, and that’s what we’ll be doing in this class. The poses in this sequence activate and balance the seven major chakras. 

BENEFITS:
chakra healing, grounding, spinal flexibility and health, energizing, strength building

PROP RECOMMENDATIONS:
None required. You might like to use a blanket to cushion your joints.

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.

COUCH YOGA FOR GODDESSES

LENGTH: 15 minutes

ABOUT THIS PRACTICE:
This practice is both energizing and restorative. The poses in this practice open the hips and energize the whole body while using the support of the couch.

BENEFITS:
Strengthening, energizing, grounding, mood boost, sensuality

POSES IN THIS PRACTICE:

  • tadasana - mountain pose

  • overhead stretch

  • uttanasana - standing forward bend

  • utkatakonasana - goddess pose

  • baddha konasana - bound angle pose

All poses are done seated.

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