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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.
Whether you need to slowly wake up or wind down your body, this class is perfect for those times when you want a lighter and uncomplicated practice. Be ready to drop into yummy shapes, holding each one for the "sweet spot" of 4-5 breaths. There is an extra emphasis on hamstring lengthening here as well, which most of us always need!
Strengthen the core with a variety of yoga poses. Each one purposefully given to strengthen all the layers of the abdominal wall leaving you feeling strong and capable.
“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.
One of the most effective ways to meditate is to focus on a repetition of words in the mind, also known as a mantra. This meditation and mantra will instantly help you feel calm and present.
Learn the foundational breath associated with vinyasa yoga. Ujjayi Breathing, also known as Victorious Breath, is the main breathing technique used in the vinyasa yoga practice. If you are not sure what it is or if you are doing it correctly watch this video!
Sun Salutation are key part of the Vinyasa flow practice. As you’re moving through this sequence express gratitude for the Sun and the solar energy within you. Sun Salutation A is a quick and effective way to boost your energy and create healthy circulation and heat in the whole body. This series of asanas will open and release tension in the hamstrings, shoulders, and chest, while creating focus and contentment in the mind. Move mindfully to the rhythm of your breath through 3 to 5 rounds for the full benefits.
Within our yoga flow (and within our life flow) there is a beautiful practice of pausing so that we can soak in each moment and catch ourselves when we feel overly heated. Through a well-rounded and strong flow, we practice and feel this pause as a way of coming back to breath awareness and coming back to center.
Wind down after a vigorous activity. Whether you were working out, hiking, biking, mowing the lawn, or doing a sweaty yoga practice, this class will stretch you out in just the right places. Hips, hamstrings, back and ankles are all stretched here. Also a perfect way to wind down after a long day parenting, which is what I use it for.
New to yoga? Then this short class is a great place to start. Learn some of the basic moves and poses that you will do in a vinyasa yoga class. From Cat and Cow to Downward Dog, you will learn tips and modifications so that when you start your yoga journey you will not feel overwhelmed with new information. You will also learn three different ways to do a vinyasa, which is something that is done multiple times in a vinyasa yoga class. When your foundation is solid, you can grow to your full potential.
This practice will give you the tools you need to start the day off right. Explore a variety of mantra based meditations and breath exercises that will both energize and calm you for the day ahead.
Yoga for upper back, neck and shoulder relief! Take a break from all of your tasks and tend to your body. Release neck and shoulder tension that collects from daily stress and other fitness routines. This practice will open and stretch the muscles in the upper back, neck and shoulders. Each pose will help to dissolve tension and create more space.
The 5 Tibetan Rites also called the "Fountain of Youth," are a series of five exercises meant to be repeated up to 21 times. This is a lifetime practice so take your time building up to the full 21 rounds. I would start with 3 to 7 rounds then build up to 14 then eventually 21. They are thought to increase mobility and flexibility and help the body stay nimble as we age gracefully. Increased energy and feelings of calmness, mental clarity, greater spinal flexibility, better sleep, weight loss, healthier digestion, and improved libido have also been associated with this practice. This practice stimulates not only your physical body but also your energetic body. Bringing balance and vitality to your chakras. In addition to these benefits, research has also suggesting that the flexibility of our spine predicts the flexibility of our arteries. Therefore, a yoga practice centered on spine flexibility, like the Tibetans, may help keep our arteries in a youthful state.
What is up? Literally! When is the last time you used your entire spine to gaze up? This class is used for spinal extension, specifically in the neck area to strengthen the overstretched muscles on the back of your neck. This is a great class for anyone who works at a desk all day, or spends a lot of time driving or cleaning. Basically its great for all of us who have been quarantined! Gentle enough for all levels and a great way to wind down the day.
For those times that you simply want to lie on your back, do nothing, and be guided, this meditation is here for you. You are invited to lie on your back and receive mindful awareness through a short and sweet guided meditation. Here is your permission simply relax and connect to yourself. Ahh.
Come to this restorative practice anytime (and anywhere) you feel the need to calm down and feel a deep sense of relaxation. In just 20 minutes, you will find space in your body and mind, preparing you to either move back into your day with renewed energy or ready to continue softening towards an evening rest. This practice uses deeper, longer stretches to help calm the body and slow down your inner pace. No props needed!
A big part of achieving inversions is having confidence in yourself. You gain confidence through practice and trust. This handstand prep- L shape at the wall class, is a strong and grounding practice. It’s an incredible way to gain strength in your shoulders, awareness of your core and length and your hamstrings. Those are also the three ingredients for handstands. You will need a wall to practice against, an open mind and some playful energy in your heart! I always tell my students if you can do this L shape at the wall you are definitely strong enough to get up into a handstand if that’s some thing that inspires you. I’m excited to guide you through detailed alignment and breathing cues. Have confidence and trust yourself… and remember to have fun!
In this meditation we will explore various breathing techniques to bring your mind into the present moment, the only place where life truly exists. Oftentimes our minds are wandering between the past and the future. Arrive into the now and experience the magic and bliss that this moment offers us.
Are you new to meditation? This practice will guide you through the basic principles of meditation, helping you to calm your mind and return to a state of presence. We will focus on the breath and our surroundings in order to arrive into the now.
After a day of parenting and giving to others, this class is just what you need to refill your cup. You give all day and now it's time to give back to yourself. After a short meditation, enjoy some easy movements designed to make you feel better by bringing your body back into balance after a long day. This practice will set you up for a relaxing evening and good night's sleep, so you can continue sharing your love with the ones closest to you.
In general, the easiest way to begin meditating is by focusing on the breath. Concentration meditation involves focusing on a single point. In this particular meditation we will focus on the breath. You will notice as you begin to focus your attention on your breathing, your worries, doubts, fears or anything that's overwhelming your mind, will start to dissipate, leaving you with a quiet mind. The body follows the mind, so in turn, your body will begin to feel calm and grounded. This simple meditation technique can be used anytime you are feeling stressed or overwhelmed.
This practice is dedicated to nurturing the spine. There are 7 movements that the spine makes. Flexion (folding forward) and Extension (backbends), Rotate right and left (twisting), Lateral right and left (side bends) and Axial extension (lengthen). In this practice we will move the spine in all 7 directions from sitting, standing and from all fours. It's said that you are "only as young as your spine is flexible." Tap into your youth as you increase flexibility and well being in your spine. A strong and supple spine not only protects your nervous system, but it also allows for its utmost efficiency and longevity.
5 minutes doesn’t sound like much, but you will definitely feel this quick ab sequence. This set of abdominal exercises will focus on the rectus abdominus (8 pack) and the Transversus abdominus (corset muscle) in the abdominal cavity. There are 3 exercises and 3 rounds of each exercise. The most effective method to gaining strength in your core is to do this sequence 3-4 times a week
We don’t often think about the importance of strengthening our back, but it’s just as important as strengthening our front, especially for the health of our spine. Deep, free breathing and all movements depend on a healthy spine. Yoga aims to promote the correct curvature of the spine, and this requires a play between both strength and flexibility. Here, we'll focus on building the strength of the muscles surrounding the spine through backbends. This quick back strengthening sequence will help to strengthen the entire back. There are 3 exercises and 3 rounds of each.