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

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.

YOGA FOR MEDITATION

LENGTH: 8 minutes

ABOUT THIS PRACTICE:
This quick and easy sequence can be done seated on the floor, in bed or in a chair. It’s designed to circulate energy and release tension before sitting for meditation so that you are able to sit comfortably during your meditation practice.

POSES IN THIS VIDEO:

  • sukhasana - easy seated pose

  • paschimottanasana - seated forward bend

  • janu sirsasana - head to knee pose


QUICK SELF CHECK-IN MEDITATION

Whenever we're busy, it's easy to move from one task to the next without pausing in between. But this sets us up to CRASH. 

Today, I'm sharing a five minute guided meditation practice that I've created for those in-between moments. This allows you to check in with how you're feeling throughout the day so that you don't get swept up in the business and forget to care for yourself.

You can use this practice anytime of day. It can be a great way to transition into your evening routine when you get home from work. You can do it on your lunch break. In between household chores. You can do it in the car in between doctor appointments or running errands.

Doing this has been a game-changer in how I manage my symptoms and budget my energy. If you try it out, let me know how it works for you!

LENGTH: 5 MIN

Click HERE to download with Dropbox.


SUPINE YOGA FOR HEADACHE PREVENTION

LENGTH: 10 minutes

ABOUT THIS PRACTICE:
This class can be done anytime of day, but I would recommend incorporating it into your morning yoga routine to prevent the muscle tension that can cause headaches.

BENEFITS:
pain relief

PROP RECOMMENDATIONS:
none required

POSES IN THIS SEQUENCE:

x constructive rest pose
x neck stretches
x supta matsyendrasana - supine twist

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

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.

BED YOGA RETREAT DAY ONE: MORNING YOGA

This ten minute sequence can be done before you get out of bed in the morning, so even if you don't have time or energy for a longer yoga practice, you've already gotten a bit of yoga in for the day. Prioritizing our practice first thing in the morning allows us to begin our day feeling centered and present, and this carries throughout the rest of the day. If you have time, this day also comes with a guided morning affirmations meditation practice

This practice can be downloaded with or without music here

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.

MORNING YOGA FOR PAIN AND STIFFNESS

LENGTH: 15 minutes

ABOUT THIS PRACTICE:
This practice is a gentle way to lubricate the joints and enliven the whole body after a night in bed.

BENEFITS:
Energizing, pain relief, gentle stretch, wakes up digestive tract

POSES IN THIS PRACTICE:

  • sukhasana - easy seat

  • seated cat/cow stretches

  • dandasana - staff pose

  • paschimottanasana - seated forward bend

  • matsyendrasana - seated twist

  • seated meditation

PROP RECOMMENDATIONS:
A cushion or folded blanket under the hips may make this practice more comfortable. You could also do this practice in bed if desired.

CLICK HERE TO DOWNLOAD THIS CLASS WITH DROPBOX.