Learn some basics about where the diaphragm is located, and how it designed to move during normal respiration. Then spend a few minutes focusing on this movement -- first in the lower ribs and then the upper ribs. 8 minutes
Learn a safe way to mindfully transition from lying on the back to seated. How we come out of shavasana can have a big impact on how we feel afterwards, and sitting up abruptly can put people at risk of muscle strains and low back compression. Plus the nervous system will remain in a more relaxed state by moving slowly with attention. 4 minutes
This is an amazing strap assisted chest opener. You will need a long yoga strap -- a 10 foot strap is best. Notice what happens to your whole body, breath and energy when you get yourself into the final position. This can be a great thing to do for a few minutes if you have been sitting for a long time slouched over a computer. Let the strap support your posture and focus on your breath. 2 minutes
Did you know you can release tension in the neck by moving the ankles and toes? This short sequence is a wonderful example of how the whole body is interconnected. By moving the ankles and toes we release the entire back side of the body from the soles of the feet to the back of the head. Many students notice quite a shift in neck movement at the end of this simple sequence. Do it yourself and see what happens! 4 minutes
This is a very simple technique that anyone can do to release tension in the neck, jaw and shoulders. People are usually amazed by the change in range of motion and ease of turning the head after just a few minutes. For a quicker version, do both ears at the same time. 5 minutes
Highlights: Strengthen and release tension in the core with the pelvic clock. Strengthen and stretch the IT band and psoas muscle in a side lying position. Three variations of marichyasana C twist. Three expressions of low lunge to stretch front of thighs, back of the legs and twist the spine. Supported chest opener and mild back bend over a blanket. Legs up the wall without the wall (using a strap). Prop supported shavasana. 70 minutes
Highlights: poses and transitions to challenge your balance, locust pose variations, cow face pose, heron pose, rolling bridge and supported bridge. Recommended props: 2 blocks, strap, couple of blankets/towels, sturdy chair or wall for balance poses. 65 minutes
Short video (5 minutes) that moves the spine in all directions in order to maintain mobility and strength.
A 35 minute yoga nidra guided meditation and relaxation practice. If you have yet to experience the profound effects of this yoga technique, lie down, get comfortable and enjoy!
A wonderful sequence of movements for the hands, wrists and shoulders. When put together it explores the different stages of the lotus flower.
Highlights: A simple breath technique, neck release using the feet, shoulder loosening, various leg stretches, dynamic bridge, seated poses and more... The entire class is done on the floor.
70 minutes. If you enjoy this class, consider signing up for our weekly gentle yoga video.
Highlights: wrist and hand movements; upper back releasing; sun salutations: twisted versions of fierce pose, down dog, high lunge and expanded leg stretch; eagle pose; sphinx and cobra variations; reclined ankle to knee series. 65 minutes. If you enjoy this class consider signing up for our weekly flow yoga video.
A 20 minute sequence lying on the side and the back, loosening the whole body. Finishing with 5 minutes of relaxing breath practice. You will probably want a blanket or small pillow
Loosen the major joints of the body: spine, shoulders, elbows, hands, hips, knees and feet. 28 minutes, very accessible. You will need a sturdy chair.