Posts tagged ‘Hip openers’

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 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 45: Discovering and Softening Into Boundaries

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In this 90 minute class, I build upon some of the material that I will be exploring during my March retreat. The class will grow from a seated meditation into some longer yin style poses and eventually towards more challenging asanas. Take this class as a way to discover your limits, and soften your mental and physical boundaries. Your hips and lower back will thank you, and you will get a tiny glimpse of what I have planned for the retreat.

You will need a block, a strap, and a wall to place the short end of your mat.

A large part of the art and skill in a yoga practice is the ability to sense how far one can move in a stretch. If there is no challenge in a pose, no intensity or stretch, then there will be little possibility for opening. The opposite approach of going too far in a pose, increases the possibility for pain and injury to occur. Somewhere between these two places is a happy middle ground. It is possible to find a degree of stretch that is in balance. Where there is a challenge without pain. Where there is vigor without strain.

Experiencing this balance or middle ground relies on a high degree of sensitivity. This place in the stretch just before pain, but not pain itself, could be referred to as a your boundary. With heightened sensitivity, the boundary can soften and you will be able to feel more space in your poses. Pain tells you where the limits of your physical conditioning lie. The length of your stay is determined by your endurance limit, while your interest in a pose is a function of your attention.

Take this class as a way to play with all of these boundaries: endurance, strength, stretch, and mental attention. As you “play the edges of the boundaries”, your skill in yoga has little to do with your degree of flexibility. Rather it is a function of how sensitive you play with these limits.

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

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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.

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Episode 35: A Quiet Spine Video

It’s a video!!! This is a 75 minute practice in which the poses are held slightly longer. The way that most of the asanas in this class are designed is so that you feel more supported by the props and the floor. I hope that you find this class beneficial for you when you need more of those long juicy stretches rather than a vigorous vinyasa class.

If you would like only the audio of this class it is in the next post. 

You will need a block, a strap, and a blanket for class.

There is an added bonus at the end of class introducing how to bring a foam roller into your yoga practice.

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!

Episode 35: A Quiet Spine – Audio version

This is just the audio to my recently posted video titled: “A Quiet Spine”.

For more information on sequences and details of the poses please refer to the video.

If you like this, please consider offering a donation. Thanks!

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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 29: Move Deeper In! A 75 minute live HATHA class!

We will use two blocks and a strap for this live class. We open just about everything in this class- the heart, the hips, the piriformis and IT bands, the side body, and all the in between places.

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 24: 75 minute LIVE fun vinyasa

A lot of hip and shoulder opening in this class. We use a foam roller in the beginning. . . if you don’t have one you can begin in a heart opening position with blankets or blocks. The picture below is one option.

Supported heart opener for the beginning

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