Beginner

New to yoga? Start here with beginner yoga sequences, foundational poses and basic modifications for your practice.

10 Minutes

CORE STRENGTH YOGA FOR ABS

Our core is the center of our physical body and our energetic body. This short but sweet sequence is a great way to not only strengthen your core muscles but also awaken your 3rd Chakra. Manipura Chakra, also known as “Manipura,” means; lustrous gem of the city. It is associated with the natural element fire. It is directly linked to your sense of self, your self-esteem, sense of purpose, personal identity, and individual will.  Physically it’s associated with your digestion, and metabolism. The sequence can be done one time through or multiple times to increase the fire! Remember to always modify as needed and listen to your body

15 Minutes

TODAY IS A GREAT DAY MEDITATION

Today is a great day! The more you tell yourself that, the more likely it is to come true. Your attitude toward things matters. Whether you perceive something to be good or bad is really your own interpretation. The more you focus on the good, the more good appears in your life. The opposite is also true. Notice how this plays out in your life. In this meditation, you will repeat and hear this mantra repeated, "today is a great day" Try it out for yourself and see what happens.

10 Minutes

CALM Meditation

C.A.L.M stands for Connect, Anchor, Lift and Meditate.  This meditation will teach you simple techniques you can practice when you feel heated or overwhelmed.  These energy principles guide you through the central channel to alleviate anxiety and return you to state of presence, clarity and freedom.

20 Minutes

YOGA IN BED

This is a yoga sequence that can be done from the comfort of your own bed.  This gentle yoga sequence will guide you through postures to release the lower back, open up the neck and shoulders, before leading you into a short meditation to prime your mind for a great day or restful night of sleep.

15 Minutes

15 MINUTE YOGA FOR ENERGY

Here it is... your instant coffee through movement! Anytime you need to recharge your internal battery, tune into this practice to wake up and shake up (literally). This sequence will get your blood flowing, break up stagnant energy, and allow your energy to flow freely so you can focus, feel more energized, and face whatever comes your way without having to reach for that third cup of coffee.

10 Minutes

10 MINUTE SHOULDER OPENING YOGA FLOW

When your shoulders feel extra tight and overworked, come to this quick practice to make space and give them some yummy, well-deserved minutes of love and attention.  This quick 10 minute shoulder opening yoga flow will release tightness that may help reduce back and neck pain and ease headaches. The sequence will encourage your shoulders to drop away from your ears, your chest to open, and your breath to deepen.

30 Minutes

30 MINUTE GENTLE YOGA FLOW

This 30 minute gentle flow yoga practice is balanced, mildly strengthening, and full of intentional movements. It is specifically geared towards a morning yoga practice to help wake-up  your muscles, joints, and help you ease into your day.  It starts slow with a lot of breath awareness, and ends with suggested options to continue your practice longer or simply move back into your day.

5 Minutes

MANTRA MEDITATION

Use this mantra meditation to bring peace to your mind and a sense of knowing in your Soul, that you are capable of anything! Allow yourself to get comfortable and settle into the natural rhythm of your breath. Close or soften your eyes and listen to my voice. This mantra is guiding you home to yourSelf. Remember who you are. You are a limitless conscious creator!

10 Minutes

10 MINUTE OBSERVATION MEDITATION

This 10 minute meditation specifically focuses on training the observing mind, known as the witness.  Instead of allowing the mind to ramble and "think", we allow ourselves to pause and observe.  We end with the words "I am" as a way of simply being and surrendering to the present moment.

5 Minutes

PROPER SHOULDER ALIGNMENT IN YOGA

Hearing anatomical terminology like "internal" and "external" rotation can feel daunting to a new and even experienced yoga practitioner. In this quick tip, Jamie describes the different rotations of the shoulder socket, the movement of the shoulder blades in conjunction with the arms and how this crucial information can help keep your shoulders and surrounding joints safe while you practice yoga. This quick tip will help you properly align your shoulders, specifically in downward facing dog and anytime the arms are alongside the ears.  

10 Minutes

A SIMPLY 10 MINUTE MEDITATION FOR CENTERING

This is a simple 10 minute centering meditation that will help quiet your mind and experience your center. It incorporates diaphragmatic breathing, also known as deep belly breathing, which is one of the fastest ways to instill relaxation. Diaphragmatic breathing fills your body with healing oxygen, stimulates the body’s natural relaxation response and soothes muscle tension. Take a 10 minute break from your busy life to breath and get centered, so you can step back into your life with a sense of calm, peace and clarity.

10 Minutes

THE PERFECT 10 MINUTE MORNING YOGA PRACTICE

Do you need a quick morning yoga practice that slowly eases you into your day? This short, sweet, all-levels practice is designed to wake everything up with ease.  Before you make your coffee or tackle your to do list, roll out your mat and spend 10 minutes with your body, your breath, and yourself.  Our practice ends with a minute of conscious, intentional breathwork to start your day right.