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

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

30 MIN CHAKRA HEALING YOGA FLOW

CHAKRA HEALING YOGA

x savasana
x spine rolls
x seated cat/cow
x neck circles
x table top - stretch legs
x anahatasana - heart melting pose
x bhujangasana - cobra pose
x balasana - child’s pose
x table top
x anjaneyasana - low lunge
x balasana - child’s pose
x seated twist
x sukhasana - seated movement meditation

 

LENGTH: 30 minutes

ABOUT THIS PRACTICE:
Vinyasa means to flow, linking movement with breath, and that’s what we’ll be doing in this class. The poses in this sequence activate and balance the seven major chakras. 

BENEFITS:
chakra healing, grounding, spinal flexibility and health, energizing, strength building

PROP RECOMMENDATIONS:
None required. You might like to use a blanket to cushion your joints.

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)