Posts tagged ‘Therapeutic’

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 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 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 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 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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