Beginner
New to yoga? Start here with beginner yoga sequences, foundational poses and basic modifications for your practice.
MOVIE MEDITATION
This meditation uses a specific technique of looking at our thoughts like scenes in a movie. It is extremely effective for learning to detach from our thoughts and to witness them as an observer. When we learn how to do this, we cultivate the ability to truly find mental freedom and peace of mind.
SLOW FLOW YOGA
In this practice, we will focus on the breath and finding depth through alignment. This practice is slow and deep, meaning you will hold postures for 3 breaths or more to open the body and release tension, easing you deeper into the stretch and creating a sense of inner contentment.
HAPPY HIPS YOGA FLOW
This practice focuses on building strong fundamentals and opening up the hips. We will move through sun salutations to warm up the body before moving into a hip opening standing sequence. We will then come onto our backs to open our hearts and twist it out. This is a perfect mid-day or morning practice to bring your mind into the present moment and body into balance.
POSES TO PRACTICE BEFORE MEDITAITON
It's always nice to do a little bit of movement before you meditate so you don't get any aches and pains while sitting or lying down. This short 6-minute practice opens up the shoulders, lower back, and hips, preparing the body to sit comfortably in meditation. Enjoy!
MOTHERS MEDITATION
This meditation is for mothers on the days when you are feeling overwhelmed. Enjoy a few moments to yourself, savoring the peace and quiet. We focus on acceptance, self-awareness, and loving-kindness. This meditation allows you to give to yourself, so you can give more to others.
YOGA FOR HEADACHE RELIEF
This practice is perfect on the days when you have a headache, are feeling stressed or overwhelmed, or simply need to quiet your mind. We will enjoy some breathing exercises, neck stretches, and other restorative poses.
MOON SALUTATIONS
Like Sun Salutations, Moon Salutations can be included as part of a longer class, or practiced by themselves as a rejuvenating and restorative sequence. They are especially nice to do in the evening as the meditative, calming quality of flowing through the poses helps to form a strong connection to the breath, preparing the body and the mind for a restful night’s sleep. This is also a great practice for soothing your Soul on thighs days when you need some love. The asanas we will move through, stretch and strengthen all the muscle groups, aiding in flexibility and increasing the healthy function and balance of the respiratory, circulatory and digestive systems. Lastly, this practice brings a complete chakra balance. The first three chakras are stimulated with the hip opening and forward bend poses, the fourth and the fifth chakras are stimulated with the backbend and the opening of the shoulders and arms, and finally the last three chakras are stimulated with the forward bends and side bends. Overall opening the channels for easy flow of energy (prana), which brings balance to the whole body.
YOGA FOR LOW BACK STRENGTH AND STABILITY
This practice focuses on creating strength, stability and space in the low back. When your low back is strong and stable, it allows for more space in your mid and upper back, your shoulders and your hips. This class is especially beneficial if you sit for long periods of time or if you just want to strengthen your core and release low back discomfort.
GROUNDING PART 1
This is Part 1 of a "Grounding 2 Part Practice." Grounding, also called earthing, is a therapeutic technique that involves doing activities that “ground” or electrically reconnect you to the earth. This practice relies on earthing science and grounding physics to explain how electrical charges from the earth can have positive effects on your body. After more than a year into the pandemic and with things beginning to open up, it is important that we take some time to ground back into our bodies. We’ve all dealt with trauma in one way or another this past year and grounding can help. Grounding involves re-engaging the legs and feet to feel sure of ourselves and safe in our bodies. This slow flow will help you strengthen the arches of the feet and learn how to hug the mid-line for spinal support and strong legs and core.
GROUNDING PART 2
This is Part 2 of a "Grounding 2 Part Practice." Grounding, also called earthing, is a therapeutic technique that involves doing activities that “ground” or electrically reconnect you to the earth. This practice relies on earthing science and grounding physics to explain how electrical charges from the earth can have positive effects on your body. After more than a year into the pandemic and with things beginning to open up, it is important that we take some time to ground back into our bodies. We’ve all dealt with trauma in one way or another this past year and grounding can help. Grounding involves re-engaging the legs and feet to feel sure of ourselves and safe in our bodies. Part 2 adds engagement in the legs in poses like lunges and arm-balance preps. Please note, Part 1 provides a great warm-up for this sequence.
SUN SALUTATION B – THE RIGHT WAY
“Surya Namaskar B” or Sun Salutation B is a great practice to build stamina and focus. This series includes seven poses, each influencing a different muscle joint and organ. Arms, shoulders, lower back, hamstrings, chest, hips, knees, neck, psoas...core! We will tune into it all! Needless to say the series build solar energy/heat in the body and boosts your overall “shakti” as you move continuously to the rhythm of your breathe. Do 3 to 5 rounds of this series for the full benefits. Listen to your body as you’re moving through each pose and rest whenever needed.
TRADITIONAL SUN SALUTATIONS FOR ENERGY
Traditional Sun Salutations or “Surya Namaskar” are an effective way to create strength, flexibility, and tone the whole body. Every major muscle and joint are touched as you flow through this series of asanas one movement per breath. They will help build a healing heat in the body and boost your overall “shakti”; energy. Stimulating the cardiovascular system as well as the digestive tract helps get rid of toxins and burn fat. For all of these reasons and more sun citations are perfect daily practice that will leave you feeling aligned and nourished. This series is beginner friendly as learning sun salutations is a key part of a vinyasa flow practice. Start slow and mindfully build your practice. Always listen to your body and rest whenever needed.