New to yoga? Start here with beginner yoga sequences, foundational poses and basic modifications for your practice.
This is a short and mindful guided breath awareness practice for any time you need to reduce stress and anxiety. We use a pranaymana technique called sama vrtti (also known as box breathing) to slow down and even out the breath, which is one of the most effective breath techniques to calm the nervous system. Enjoy!
Zen out during this restorative practice to bring your mind and body into a state of calm and equanimity. We will open up the hamstrings to release the lower back before moving into gentle hip stretches and a restorative inversion. Restorative yoga enables deep relaxation as you hold poses for longer periods of time with the help of props to completely support you. This allows you to lengthen your muscles on the deepest level. Our parasympathetic nervous system is stimulated when we relax into poses, which promotes a relaxation response and reduces stress in our bodies. The parasympathetic nervous system is responsible for slowing your heart rate and breath and increasing blood flow to your vital organs, among other things. Props: Blanket, strap, 2 blocks, bolster/pillow
Something we often hear in yoga is "square off your hips" or "find neutral hips." We are typically asked to do this in standing poses like crescent, warrior one and standing splits. In this quick tip, Jamie breaks down the different anatomical movements of the pelvis to help you better understand how to find a more neutral (square) pelvis in standing postures. It might not seem like it does much besides adding to your discomfort in a pose, but aligning your hips works wonders in increasing balance, muscle engagement and much more.
This 15 minute relaxing yoga session was created to help you wind down, love and honor your body. A perfect practice for after work, a long day or after a big project. Give the thinking mind a break and relax the body. This practice focuses on stretching out the lower back, side body, hips and hamstrings. Notice what it feels like to take time for yourself and recenter.
Who’s ready for recess? Explore the yummy diagonal stretches between shoulders and hips during this recess session for parents busy at home working and supervising distance learning. Using the diagonal helps to release tight hip and shoulder tension from sitting. By incorporating the strap, we help engage the muscles as they stretch, thus improving shoulder mobility and strength. Props: Yoga Strap or equivalent
Even if you're excited about the work you're doing and happy to be there, staring at a screen and typing for hours on end can be pretty darn exhausting, not to mention bad for your posture. If you are looking for a quick yoga flow to do at your desk to reverse the effects of sitting, we've got you covered! This quick chair yoga flow is perfect for a lunch break or any-time-of-day break to unwind, reset, and stretch out!
This video is part of our "Yoga Recess for Parents" series, specifically designed to be a quick break for parents during distance learning. This practice focuses on the shoulders. In most cases, tight shoulders are the result of tight trapezius muscles. The trapezius runs from the back of the head to the lower thoracic spine and also attaches to the shoulder blade. What usually happens when you spend too much time sitting is that the muscles in the front body shorten and those in the back body become weak. Yoga can help you to lengthen the front body and tone the back body so that you can find a more upright posture. This 15-minute sequence will stretch out your shoulders, strengthen your back body and release your hips. Props: 2 Blocks
This video is part of our "Yoga Recess for Parents" series, specifically designed to be a quick break for parents during distance learning. This practice focuses on the hip flexors and core. Do you ever wonder why the deep muscles in your hips feel so tight all the time? They could be compensating for weak or inhibited hip flexors. The hip flexors not only move the legs, but also stabilize the pelvis and lower back. Hip flexors need to be both supple and strong. This quick yoga recess for parents will help you strengthen your hips as well as your core! Props: 2 Blocks
Recess for adults? Yes, please! The transition to distance learning can be challenging for children AND parents! Parents not only need to think differently about how to support their children, but also how to support themselves in the process. This is a quick 15-minute YOGA RECESS FOR PARENTS to stretch all the tense areas in the body, specifically the areas that block you from taking a deep breath. You can do this routine while your little one is at recess or after virtual schooling to decompress. Enjoy side body stretches, spine lengthening and shoulder stretching as you ease your body into taking deep de-stressing breaths.
A little something we all need a little more of… Room To Breathe. This is a quick class to remind you how to take a deep breath. This is a seated yoga practice so can be done at your desk in the middle of your work day or at home after a long busy day. Props: 1 Strap or equivalent
This basic strong flow practice seeks to touch every part of the body in a short amount of time. You will feel guided and move with your breath while strengthening and stretching your whole body in just 20 minutes!
This shorter postnatal-focused practice gives you just what you need when your newborn is taking a nap. We focus on mindfully strengthening the abdominals, glutes, hamstrings and back, while creating some yummy (and necessary) space in the chest and shoulders. This is also a great practice for beginners to help build strength for a more vigorous vinyasa flow.