guided relaxation

---

Take some time to relax and recharge with this 15 minute guided  relaxation (yoga nidra).  Sit or lie down in a comfortable position and  enjoy...let go of effort, be present and aware. 

 This series of gentle movements brings awareness to key muscles in the  pelvis, sacrum, and low back region.  These muscles provide both  stability and mobility to the low back, belly, waist and hips. 13min

In this short practice, all movements are done while seated in a sturdy  chair, which makes it accessible for most everyone.  May this practice inspire you to carve out small chunks of your day to  move -- movement increases energy and blood flow, reduces stress and  tension,   lubricates joints, supports better posture and breathing, and so much more... 

Class starts reclined with belly/rib cage focused breath.  Then  continues with a series of joint loosening movements, first on one side  of the body and then the other.  A few variations of low lunge are next.   Then it is up to standing  for forward bends, side bends and twists.   Standing section ends with a clock dynamic balance sequence done two  ways.  Finally, back to the floor for a few finishing poses and  shavasana. 

This short video demonstrates the six movements of the shoulder joint:  flexion, extension, abduction, adduction, external and internal rotation.   As you can imagine everyone has different ranges for all of these movements.   

Highlights:  wrist and hand movements; upper back releasing; floor/earth salutation; sun salutations with low lunge: twisted versions of fierce pose, down dog, high lunge and expanded leg stretch; eagle pose; sphinx and cobra variations; seated twist; reclined ankle to knee series...   64 min

Experts say that learning new things is good for stimulating the mind,  encouraging new ways of thinking and building new brain cells.  Plus the mental focus required to do something challenging brings  our attention more fully into the NOW.  This is the main goal of the  many tools of yoga. 6 min.

 As the name implies, this is an uplifting and energizing breath  practice.  It is a combination of physical movement with a specific  breath pattern that stimulates the nervous system to a more awake and  active state.  It helps to release physical, mental and emotional  tension, and leave you feeling uplifted, calm and centered.    8 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

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. 

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.