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



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

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

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

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

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

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 TEN: BEDSIDE PRACTICE

This practice can be adapted for chair yoga.

In this class, we will venture out of bed and explore some fun ways to modify standing poses using the edge of the bed for support. My hope is that you'll feel energized and inspired after this class. 

If you’re someone who likes to practice yoga every day, tomorrow I would recommend doing a restorative or a gentle stretch yoga class just to give your body plenty of time to recuperate from doing a more vigorous practice.

You can download this practice with or without music here

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

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

YOGA FOR FLEXIBILITY: FIND YOUR EDGE

LENGTH: 40 minutes

ABOUT THIS PRACTICE:
This yoga class invites you to mindfully deepen your flexibility by "finding your edge" and listening to your body.

BENEFITS:
flexibility, strengthening, energizing

PROP RECOMMENDATIONS:
two yoga blocks, yoga strap (or a belt or scarf), and a blanket

POSES IN THIS CLASS:

x makarasana - crocodile pose
x bhujangasana- cobra pose
x balasana - child’s pose
x table top
x eka pada rajakapotasana - pigeon pose
x anahatasana - extended child’s pose aka melting heart pose
x paschimottanasana - seated forward bend
x ananda balasana - happy baby
x supine twist
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

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)

COUCH YOGA FOR GODDESSES

LENGTH: 15 minutes

ABOUT THIS PRACTICE:
This practice is both energizing and restorative. The poses in this practice open the hips and energize the whole body while using the support of the couch.

BENEFITS:
Strengthening, energizing, grounding, mood boost, sensuality

POSES IN THIS PRACTICE:

  • tadasana - mountain pose

  • overhead stretch

  • uttanasana - standing forward bend

  • utkatakonasana - goddess pose

  • baddha konasana - bound angle pose

All poses are done seated.

PROP RECOMMENDATIONS:
You may try this practice in bed if getting to the floor is difficult

GENTLE YOGA FOR CORE AND BACK STRENGTH

LENGTH: 05 minutes

ABOUT THIS PRACTICE:
This practice is gentle yet effective! We'll engage the core muscles with a dynamic tabletop flow and strengthen the back muscles with your choice of cobra or locust. All balanced with constructive rest in child's pose.

BENEFITS:
Strengthening, gentle movement

POSES IN THIS PRACTICE:

  • balasana - child's pose

  • bharmanasana - tabletop pose

  • makarasana - crocodile pose

  • bhujangasana - cobra pose

  • salabhasana - locust pose

PROP RECOMMENDATIONS:
You may try this practice in bed if getting to the floor is difficult. Just be careful with your wrists.

SUPINE YOGA TO BUILD STRENGTH

LENGTH: 15 minutes

ABOUT THIS PRACTICE:
This practice is inspired by moves I learned while in physical therapy. Designed to strengthen the whole body, this entire practice is done lying down, making it perfect for people with POTS, chronic fatigue, limited mobility, etc.

BENEFITS:
Strengthening, energizing

POSES IN THIS PRACTICE:

  • constructive rest pose
  • arm raises
  • leg extensions
  • bridge pose
  • supine twist
  • savasana - corpse pose

PROP RECOMMENDATIONS:
You may try this practice in bed if getting to the floor is difficult