KUNDALINI-INSPIRED YOGA FOR THE SOLAR PLEXUS

LENGTH: 15 minutes

BENEFITS:
balances the solar plexus chakra, energizing, builds core strength, promotes healthy digestion

ABOUT THIS CLASS:
This yoga class is designed to strengthen the solar plexus chakra with gentle poses and breathing exercises

PROPS FOR THIS CLASS:
Yoga blocks

POSES IN THIS SEQUENCE:

x sukhasana - easy seated pose
x kapalabhati - breath of fire
x bhujangasana - cobra pose
x balasana - child's pose

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

CLICK HERE TO DOWNLOAD THIS CLASS WITH DROPBOX.

10 MIN YOGA FOR UPPER BACK STRENGTH

LENGTH: 10 minutes

BENEFITS: 
strengthens the upper back muscles, the serratus muscles and the obliques

ABOUT THIS CLASS:
This class works the muscles that we need to be strong in order for us to be able to sit upright comfortably. 

PROPS FOR THIS CLASS:
Folded blanket (optional)

POSES IN THIS SEQUENCE:

x bharmanasana - tabletop pose
x serratus “push ups”
x balasana - child's pose
x ardha vasisthasana - half side plank
x bhujangasana - cobra pose

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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

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FOUNDATIONS OF YOGA: HIP OPENERS

LENGTH: 20 minutes

BENEFITS: 

stretches the inner thighs, hips and groin, may help relieve pain

ABOUT THIS CLASS:

This class explores some common hip opening poses to help relieve tension in the lower body. Great for people who spend a lot of time sitting down.

PROPS FOR THIS CLASS:

Two yoga blocks and a folded blanket.

POSES IN THIS SEQUENCE:

x sukhasana - easy seated pose

x seated cat/cow stretches

x bharmanasana - tabletop pose

x IT band stretch

x eka pada rajakapotasana - pigeon pose

x balasana - child's pose

x supta baddha konasana - reclining bound able pose


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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.

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

QUICK VINYASA FOR ENERGY

In this class we are going to look at one of the most common transitions in yoga: stepping through from downward facing dog to lunge pose. 

This transition requires lots of core strength. Don't be hard on yourself if you don't get it on the first try. It took me many hours of practice to be able to do this transition smoothly. Enjoy the process of building strength in your body. Be willing to laugh at yourself in the moments when you don't feel graceful. It's all a part of the journey.

LENGTH: 10 minutes

ABOUT THIS PRACTICE:
This quick class circulates prana (life force energy) through your body to give you a boost in physical energy and mental clarity. 

BENEFITS:
energizing, strengthening

PROP RECOMMENDATIONS:
A folded blanket under the knees to alleviate any knee discomfort. Blocks under the hands in table top pose to alleviate wrist discomfort.

POSES IN THIS SEQUENCE:
x cat/cow stretches
x bharmanasana - tabletop pose
x adho mukha svanasana - downward facing dog
x anjaneyasana - low lunge
x balasana - child’s pose

BED YOGA RETREAT DAY SEVEN: NECK + SHOULDERS

I think it's safe to say that most people experience neck and shoulder tension to some degree. Whenever we are not fully present, it is easy to accumulate tension in the body. On a daily basis, I will notice myself unconsciously holding tension in my neck and shoulders. Bringing our awareness to this tension is the first step toward softening and releasing it. Today we are using gentle movement and stretch to relax the neck and shoulders so that we can release this tension. I often find that when this area of my body relaxes, the rest of my body feels less tense as well.

You can download this practice with or without music here.

BED YOGA RETREAT DAY FIVE: CHAKRA FLOW

What are the chakras? How does our yoga practice affect them? Why does any of this matter? We'll be exploring all of this on day five with a seated yoga flow that activates all seven of the major chakras. When I originally designed this class, I was going for a flow style but it became a sort of vinyasa flow + restorative hybrid. I hope you enjoy it as much as I enjoyed creating it.

You can download this practice with or without music here

BED YOGA RETREAT DAY FOUR: RESTORATIVE

Since this is a bed yoga retreat, I wanted to give all of us this opportunity to really savor our practice. Restorative yoga is one of my favorite styles of yoga. In this type of practice, our goal is to gently open and relax the body so that we are able to settle the mind and body into stillness. The poses are held for prolonged periods of time, so we will support the body with props in each pose. Infused with meditation, this restorative practice will rejuvenate your entire body. In my experience, restorative yoga is even more refreshing than sleep because it is a conscious and constructive rest. It relaxes the nervous system, releases tension and calms the mind. 

An overactive mind can make it difficult for us to stay present in the moment. This practice will teach you to observe your thoughts and use the awareness of your body and breath to slow your mind down. Its not about silencing the thoughts but simply no longer allowing them to control your experience. 

You can download this practice with or without music here

BED YOGA RETREAT DAY THREE: SUPINE STRENGTH

For day three, we are going to turn things up a notch. We may be doing yoga in bed, but this doesn't mean we can't condition our muscles at the same time. If you're a bed-bound yogi, this practice is a great way to begin building strength and prevent muscle wasting.  This entire practice is done lying down and targets the upper body, core and lower body. 

You can download this practice with or without music here

ONE HOUR RESTORATIVE YOGA FOR HEALING

LENGTH: 60 minutes

ABOUT THIS PRACTICE:
This class soothes the nervous system and gently opens the body to allow fresh prana (life energy) to flow, bringing you into a state where deep healing can take place. I’ve given this class two spoons due to length and prop set up.

BENEFITS:
relaxation, grounding, pain relief, soothes nervous system

PROP RECOMMENDATIONS:
two yoga blocks, yoga bolster or stack of pillows, and a blanket or two
You can do this practice in bed if desired.

POSES IN THIS CLASS:

x gentle movement meditation
x balasana - child’s pose
x matsyasana - supported fish pose - 3 variations
x supine twist (cat pulling its tail variation) with support
x viparita karani - legs up the wall
x savasana - corpse pose

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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

CLICK HERE TO DOWNLOAD WITH DROPBOX—WITH MUSIC.

CLICK HERE TO DOWNLOAD WITH DROPBOX—NO MUSIC.