Posts tagged 󈦜 minutes’

Episode 55: Relax Deeply Restorative

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This is a 60 minute restorative practice. For this class we use many props, including a bolster, blankets, two blocks, and a strap. If you do not have all of these props, you can do your best with what you have. See this post for how to fold three yoga blankets in order to create a bolster.

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Episode 51: Tech Antidote

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It’s been over a year since I have posted a podcast. I’m very happy to share this first Tech-antidote class with you. This class is not just for the imbalances you may be finding in your body, but also the mental fatigue, the brain fog, and the emotional rollercoaster that being connected online for hours can do to the whole self. A contemplative practice is such a crucial part of our work-life-stress balance. Managing your stress is a huge step towards good health. I hope this episode and all the past podcasts help to keep you balanced, healthy, and happy.

Props needed: One Block

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Episode 48: Symmetry and Support for the Sacroiliac Joints

untitled-59In this 60 minute class we will focus on finding balance in the sacroiliac joints. Class starts with a flowing breath exercise on your back to set a therapeutic tone for your practice. We move on to seated dandasana and a slow modified sun salutation. Utkatasana is our main standing pose and is practiced with kapalabhati pranayama. Headstand (salamba sirsasana) and crow pose (bakasana) are some of the more challenging poses that we lead up to. If you do not have a headstand practice, be sure to consult a live teacher before you invert fully. Class ends with a series of twists. If you have sacroiliac instability, be sure to keep your effort at 80% in the twists without forcing any position. Gary, my cat, really wanted to teach you today as well, you may hear him meowing in the background now and then!

Props needed: One blanket and one block

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Episode 47: Prenatal Yoga Podcast

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This is an active prenatal class for mothers who feel fit and healthy during their pregnancy. This class is suitable for the first and second trimesters and can be practiced into the third trimester, monitoring how you are feeling. With that said, we still move in a slow and graceful pace. Starting with a seated meditation, we then move into seated postures that create space in the side body and the hips. This will include a flowing sequence side to side in parvritta janu sirsasana which you can see photos of below. Our flowing standing poses will take us through tree pose (vrksasana), warrior I and II (virabhadrasana I and II), wide legged forward fold (prasarita padottanasana), goddess pose, and triangle (trikonasana). Squats, sIngle pigeon, and a side savasana will finish the practice.

Props needed: Two blankets (or towels and pillows) and two blocks

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Episode 40 The Action of Cat Spine (spinal flexion)

A new podcast exploring the “cat spine” pose and how the rounding of the back that we do in this pose can be utilized during the practice of other asanas to bring freedom to the neck and upper back. Use this asana to slow down and to help bring some space and freedom in that “hard-to-get” stuck area between the shoulderblades.

Like the podcasts? Want to keep them coming? Please consider donating to support the costs of creating these classes for you! Or just press the play button below to start the class for free! And… THANKS!

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Episode 36: Anatomical Focus for a Posterior Pelvic Tilt

This class is  a video specifically designed for those with a posterior tilt of the pelvis. Before going ahead and doing this podcast, you will want to be sure that this class is suitable for your postural habits. A posterior tilt of the pelvis looks something like this, with the tail tucking under and the lower back rounded:

Generally, this causes the hamstrings to be tight, the lower back to flatten from it’s natural lumbar curve and the shoulders to begin a steady slump forward. The class was originally created with as a video. I have posted the mobile version here. Be sure to have a blanket or towel, and a strap.

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Episode 31: 50 minute fascia flow: A full body practice in under an hour!


Prepare by having two blocks and a blanket for this shorter flowing class.

Like the podcasts? Want to keep them coming? Please consider donating to support the costs of creating these classes for you! Or just press the play button below to start the class for free!

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Episode 26: Yoga for Spring Allergies, Head Colds, or Too Tight Shoulders! (hatha style)

This class is designed to help if you are someone who has seasonal allergies during this time of year when all the beautiful flowers start to come into bloom. There are actually three separate times of year when seasonal allergies tend to occur: spring (tree pollen), summer (grass pollen), and early fall (ragweed pollen), so feel free to use this class whenever you need it. This will also be a useful class if you have a common head cold, if your shoulders need some stretching, or if you need a nice way to calm down in the evening.

Here are some class notes to help with unfamiliar poses and prop usage:

Shoulder opener with blocks:

We do move into shoulderstand at the end of class. I highly recommend you practice shoulderstand with a folded blanket under your shoulders to avoid any compression into your fragile cervical spine or pressing your neck into the floor. Yoga Journal has a perfect picture of salamba sarvangasana with a blanket here if you need an image.

Directions to get into Salamba Sarvangasana (shoudlerstand): Place a neatly folded blanket with about an inch of thickness at the middle of your mat. You will eventually put your shoulders on the smooth edge of the fold, but first take the end of your mat and fold it over to the smooth fold of the blanket so that you have all sticky surfaces. Lie down, with your shoulders about an inch down from the end of the mat and blanket. Your head should be off the blanket and on the part of the mat that is not elevated; when you touch your shoulders, you should feel that they are lifted about an inch off the floor resting on the blanket, while your neck should not be touching anything. There should be a lot of space between your neck and the floor. Bend your knees and place your arms along the sides of your body. Lift your knees toward your head and beyond to lift your hips. As your hips move higher, place your hands with fingers pointing towards your feet at your mid-back. With bent knees, shimmy your shoulder blades toward each other and narrow off the space between your elbows. Once your hips are directly above your shoulders, begin to lengthen your legs towards the ceiling. The higher your legs lift, the more you may want to walk your hands down your back — towards the ground and open your shoulders. Take your gaze to your toes, your breathing belly, or close your eyes.

Final Restorative pose:


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Episode 23: Observing Change in the Body

A one hour all levels class working towards full pigeon (eka pada rajakapotasana) and full wheel pose (urdhva dhanurasana). We do vinyasa in this class. . . it is a nice slow mindful flow.

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Episode 19: 1 hour Hatha class for a steady mind and a calm body.

This class is a great way to end a long day of work or to do before bedtime.

Here is a sampling from Ted’s Yoga Journal about this podcast:

“The first five minutes were bliss.  I laid down on a long rolled up blanket to support my spine and placed my hands on my ample stomach to feel it rise and fall as we deepened our breath.  Little did I know the challenging poses that awaited me.  My shoulders were sore from the day before.

Lots of high plank, lots of downward facing dog.  My downward dog is improving though.  It’s amazing how quickly one’s muscle memory clicks back into place after a long time out of practice.  The highlight of this practice was the pigeon pose.  I LOVE PIGEON.  I work on my feet, so my lower back gets sore and tight all the time.  Pigeon always helps ease the tension.  Yay pigeon! When I finally finished the practice, my (mom’s) yoga mat was damp with sweat.  Despite my struggle, I will say that my mind was steady and my body was calm.  It’s intense, but Sarah was right, great to do right before bed.  I slept like a baby.”

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