Posts tagged ‘Suitable for Beginner’

Episode 53: Reaching, Ribs, and Relaxation

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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

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Episode 52: Yoga for Trauma with Lisa Danylchuk

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This class is a beginning class for anyone interested in using yoga as a part of trauma recovery. Before class, I talk with Lisa Danylchuk. Lisa is a psychotherapist and a Yoga for Trauma specialist. She and I discuss the benefits of yoga for someone recovering from trauma and tips for how to start a practice with this in mind. For more information about Lisa and resources for Yoga for Trauma Recovery visit howwecanheal.com

The class portion of this podcast will be 40 minutes long.

Allow yourself to take rests and make choices for yourself during this class. Ask yourself if the pose you are doing feels good to you. Give yourself the choice to rest, and invite yourself to do something different if it is not agreeing with you at the moment.

If you are coming to this class a second or third time and you would like to skip to the class portion, it begins around 22 minutes.

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Episode 50: Yoga Nidra for Deep Sleep

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In this 30 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, help those who suffer from a scattered mind and restless body, and 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.

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Episode 49: Undo your desk job shoulders!


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When something stressful is happening in our lives the shoulders tend to be a common place where we hold tension in the body. Tense muscles, if ignored can lead to injury later on. This tense feeling in the shoulders can even start to creep up towards the ears, give us tension headaches, and keep us from having a healthy and restful night of sleep.

Sitting for hours over a keyboard, which we are all too familiar with, can contribute to tightness in the hips, legs, neck, shoulders, and back. This creates an unhealthy posture that you take with you when you leave your office for the day, in which the back and shoulders hunch down and the neck protrudes the head forward. The spine thus becomes misaligned when the body is in such a stagnate position.

In this short class, we will move through basic poses that target areas of tension which can be an effective antidote to many desk job ailments and general stress build up in the shoulders. This is meant to be a class that you could use if you only have a short amount of time, but need a quick break from sitting at your desk. Or, if you come home from work and you need a little pick me up, this class will energize those stagnate tight areas. As an added bonus, yoga can have powerful effects on the mind and may help address the damaging stress of a high-pressure job by helping to calm the mind and quiet racing thought patterns.

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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 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

Yoga for Pain and Injury Relief

This is an hour long gentle podcast good for beginners or anyone who is dealing with chronic aches and pains, including arthritis and minor joint pain. Since all bodies are very different and all injuries effect different parts of the body, some of these exercises may or may not be suited for you. Be mindful and respect the body as you practice moving only to your comfort zone. Scroll down to press play!

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Supta Baddha Konasana variation with blocks

This is a variation on the first pose. In the podcast we will use a blanket instead of blocks for a more gentle opening. Fold the blanket so that it is long and thin and can run up and down the full length of the spine. For deeper opening when you are ready you can use blocks.

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Mini down dog also called Dog in Prayer II

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This is a variation on pigeon pose, a great hip opener for those with knee injuries. It can be used as an addition to the end of any podcast

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Viparita Karani or “legs up the wall”
Take note of the blanket placement. A thin layer of blanket is under your lower back with the sit bones draping off of the blanket.

 

 

 

 

 

 

 

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Savasana! Enjoy.

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Live Slow Flow

This is a 60 minute class good for beginners. Props used are two blocks and a strap.

Here’s a bit from Ted’s Yoga Journal about his experience with this class:

“Sarah opened the live podcast by asking her class if they had any requests.  I heard one woman say, “Hip Openers”, and I was into it.  I love hip openers.  I love the way they make me feel like I’m walking on air after a class.

We started in a supported back bend, and set our intention for the practice.  I placed the blocks I was using my parents basement beneath my shoulder blades and the other under my head.  I felt so relaxed and present that I wondered why I don’t do yoga more often.  After about five minutes of meditation here we moved on to the rest of the practice.

“Now move into high plank.”  I heard Sarah’s voice from my laptop.  “Oh yeah.”  I thought.   I remembered why I am reluctant to get back into yoga practice.  I’m inherently lazy, and high plank sounded like a lot of work.  Before, I would practice for a week and feel on top of the world, then fall out of practice for a month and feel like I’m back at square one.  We moved through high plank, then downward facing dog that was fairly shoddy.  Luckily, we had only just begun, and my mother (also a yogi) was more than willing to offer her advice for my form (which my wounded pride reluctantly accepted).

The highlight of my practice today was the legs up against the wall pose.  I have a job that requires me to work on my feet, and this pose is great for my tired legs.  All in all, it was a good practice for getting back into the ol’ yoga game.  I’m looking forward to tomorrow and doing another podcast.”

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