FOUNDATIONS OF YOGA: BACK BENDS

LENGTH: 20 minutes

BENEFITS
opens the chest and shoulders, strengthens the back muscles, stretches the hip flexors, stimulating and energizing

ABOUT THIS CLASS:
This class teaches you how to safely practice backbends without compressing the lower back or injuring the neck.

PROPS FOR THIS CLASS:
Two yoga blocks and a folded blanket.

POSES IN THIS SEQUENCE:

x bharmanasana - tabletop pose
x cat/cow stretches
x bhujangasana - cobra pose
x eka pada rajakapotasana - pigeon pose
x balasana - child's pose
x ustrasana - camel pose
x paschimottanasana - seated forward fold
x jathara parivartanasana - supine twist
x savasana - corpse pose

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.

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