Horizontal/sideways breathing and the diaphragm

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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.