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



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

YOGA TO BEFRIEND YOUR BODY

LENGTH: 60 minutes

ABOUT THIS PRACTICE:
This class offers lots of prop modifications, including chair options to help you create a practice that feels good to your unique and beautiful body.

BENEFITS:
energizing, strengthening, grounding, flexibility

PROP RECOMMENDATIONS:
Two yoga blocks, a folded blanket and a chair (optional).

POSES IN THIS PR

x sukhasana - easy seated pose
x seated sun salutations
x bharmanasana - table top pose
x parighasana - gate pose variation
x balasana - child’s pose
x adho mukha svanasana - downward facing dog
x tadasana - mountain pose
x high lunge pose
x virabhadrasana II - warrior II
x trikonasana - triangle pose
x uttanasana - standing forward bend
x janu sirsasana - head to knee pose
x matsyendrasana - seated twist
x savasana - corpse pose

BED YOGA RETREAT DAY EIGHT: FULL BODY STRENGTH

This practice strengthens the entire body. If desired, you can split this class in half and do the upper body one day and the lower body on another day. Honor your body. There's no rush. Building strength takes time, patience and persistence. Every time you practice, no matter how short or how long, you are making progress.

You can download this practice with or without music here

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)