Posts tagged ‘Calming’

Episode 55: Relax Deeply Restorative

10

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.

Audio clip: Adobe Flash Player (version 9 or above) is required to play this audio clip. Download the latest version here. You also need to have JavaScript enabled in your browser.

Epsiode 54: Yoga Nidra Meditation

nidra-meditation

Back by popular demand, it’s another yoga nidra class. In this 20 minute class, you will be guided through a scan of the body while resting in savasana. This form of yoga relaxation has been found to reduce tension and anxiety, to help those who suffer from a scattered mind, and to heal insomnia.  A focus will be placed on specific parts of the body throughout the meditation allowing the mind to concentrate on the sensations that are present. Do this class on its own for a break in your day, or as an addition at the end of an active class.

Audio clip: Adobe Flash Player (version 9 or above) is required to play this audio clip. Download the latest version here. You also need to have JavaScript enabled in your browser.

Episode 53: Reaching, Ribs, and Relaxation

copy-of-tech-antidote-podcast-2

This is a live class from a summer intensive taught in July of 2016. Class begins with developmental movement warm-ups focused on waking up the side body. This warm up prepares you for the active asanas that are done in the last half of class.

Just under two hours, you may need to carve out some time on a Saturday afternoon for this one. The first hour of this class could be done alone as a gentle restorative class to wake up the torso.

Props needed: 1-2 blankets, 2 blocks

Audio clip: Adobe Flash Player (version 9 or above) is required to play this audio clip. Download the latest version here. You also need to have JavaScript enabled in your browser.

Episode 42: Get out of your chair! 45 minutes for travelers and people who sit a lot.

twistingroll

Take this podcast with you when you travel. Bring it into your hotel room or even do it in the airport. It’s another great class if you have been sitting at your desk all day. Stand up, lie down, twist and move things into a different shape!!!

Traveling, especially by air, can be very hard on the body. It wreaks havoc on our posture and the our mental state. You may feel spacey, anxious, or generally unsettled when you are traveling. This class will ground your energy, helping you to feel awake, rested, open and ready to enjoy the rest of your day and your new destination.

As you do this practice, cultivate a slow, deep and even breath. On slow inhalations focus on bringing space and life back into the body and on long exhalations focus on a sense of grounded steadiness.

Audio clip: Adobe Flash Player (version 9 or above) is required to play this audio clip. Download the latest version here. You also need to have JavaScript enabled in your browser.

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:


Audio clip: Adobe Flash Player (version 9 or above) is required to play this audio clip. Download the latest version here. You also need to have JavaScript enabled in your browser.

Episode 20: Imagery #1 Domes

This is a 20 minute podcast with very few poses. It is the first in a series I will be doing that uses imagery to help soften tension and bring space and awareness into the body. The focus of this class is mainly on breathing, the pelvis, awareness in the spine, and feeling the expanse from head to toe. If you are feeling extra wound up today, this podcast could be a nice way to start a longer practice or a way to simply chill out and release some aggression you may be holding in the body.

meditation

Audio clip: Adobe Flash Player (version 9 or above) is required to play this audio clip. Download the latest version here. You also need to have JavaScript enabled in your browser.

Episode 18: Yoga class for lower back pain associated with a slipped or herniated disc in lumbar spine

This is a vodcast that I recorded specially for a student who has a slipped disk in her lumbar spine. In general this is a gentle class that most everyone can participate in. However, if you are dealing with a different injury your program should always be tailored to fit your specific needs.

While your back pain persists if you have a slipped of herniated disk in the lower back there are a few things to remember when you are practicing yoga:

*Do not bend forward past 90 degrees with straight knees.
*Avoid all seated forward bends. (which there are none of in this class)
*Avoid rounding your back. (you will notice we are doing a lot of small gentle arches in the lower back which will help ease the disk back towards its correct placement)
* If any pose causes pain, tingling, or numbness, stop immediately.

Be sure to modify with blankets, blocks, straps and any other props that you need.

Yoga class for Lower Back Pain or Slipped or Herniated Lumbar Spine from Sarah Baumert on Vimeo.

“I tweaked my back today and this helped me quiet it down. Thank you for the help.” – James Hayward

“I did this again today and it really seems to be helping. I especially love the way you talk through the healing attributes of breath at the beginning. That is a great reminder for me that I can pull from anytime I need a little length and tension release in that area.  It’s so great to have this to relieve any issues I am having and I so appreciate you sending. I will definitely try to do more of your podcast classes…I feel like it might be just the trick to help me get to a goal of making yoga part of my everyday life. It is really hard for me to get to class sometimes but this will be an awesome option. You are truly an excellent teacher. I feel lucky to call you my friend!” – Liz W

If you have any other questions feel free to email me at info@sarahbyoga.com

Awaken the Hips and Soothe the Back with this Hatha class for the Winter Solstice!

Enjoy this time of year when nature is calling for us to relax and rest. Today we celebrate the shortest day of the year with some juicy forward folds, hip openers, and a lot of attention to the breath. If you like this class, please consider making a donation via the paypal button on my website so that I can continue to post classes on a more regular basis. Any size contribution will be appreciated. I hope you find comfort and calm in this class while celebrating this time of darkness.

 

Audio clip: Adobe Flash Player (version 9 or above) is required to play this audio clip. Download the latest version here. You also need to have JavaScript enabled in your browser.