YOGA FOR CORE + LOW BACK STRENGTH

LENGTH: 15 minutes

BENEFITS
strengthens the core and lower back, opens the chest and shoulders, energizing

ABOUT THIS CLASS:
This class is designed to strengthen the muscles we need in order to be able to sit upright comfortably. It also opens up the chest and shoulders, which will make sitting upright more comfortable too.

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

POSES IN THIS SEQUENCE:

x dandasana - staff pose 
x cat/cow stretches
x bhujangasana - cobra pose
x salabhasana - locust pose variation
x balasana - child's pose
x navasana - boat pose
x savasana - corpse pose

GENTLE YOGA FOR PAIN RELIEF

LENGTH: 30 minutes

ABOUT THIS PRACTICE:
This class uses gentle movement, deep breathing and yoga poses to ease pain and improve posture.

BENEFITS:
pain relief, relaxation, grounding, improves posture

PROP RECOMMENDATIONS:
yoga blocks, blanket (optional), practice may be done in a chair

POSES IN THIS PRACTICE:

x sukhasana - easy seated pose
x seated movement - sway side to side
x urdhva hastasana - overhead stretch
x ardha matsyendrasana - seated twist
x paschimottanasana - seated forward fold
x agnistambasana - firelog pose
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

YOGA FOR SCIATICA AND BACK PAIN

LENGTH: 20 minutes

ABOUT THIS PRACTICE:
These poses relieve tension in the lower back and hips to alleviate sciatica and lower back pain

BENEFITS:
Pain relief, grounding, relaxing, 

POSES IN THIS PRACTICE:

  • balasana - child's pose
  • adho mukha svanasana - downward facing dog
  • uttanasana - standing forward bend
  • malasana - garland pose
  • agnistambhasana - double pigeon pose
  • paschimottanasana - seated forward bend
  • pavanamukhtasana - knee hug
  • supta matsyendrasana - reclining twist
  • constructive rest pose

PROP RECOMMENDATIONS:
yoga block, blanket or towel, pillow or cushion