Aw thanks girl, love ya !

Side plank can be modified by placing one leg down on the ground if someone is a beginner and needs a pose to hold that can help them start to develop the strength it takes to hold full side plank 🙂

So I actually LOVEDDD bed yoga way more than I thought I would for three reasons.

1. It really did help with my insomnia and sleep issues. Plus, you don’t have to go through the extra work of rolling out your mat. You can literally just do it right there on your bed. Which makes it so comfy! I do 10 minutes of bed yoga before I go to bed and then…

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My favorite from all the forms of breathwork in the module is holotropic. think really enjoy more activating types of breathwork such as holotropic. I love this form of breathwork because I feel it helps me to cleanse and release negative beliefs and traumas from my body and help me to re-program my birth trauma. This type of breathwork is…

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When I first heard of kundalini yoga, I assumed it would be similar to “regular” yoga but it was so different! I was so shocked. But I was introduced to it at the most perfect time! It was a time for me of feeling a lot of emotions in my body and working through a lot of negative beliefs/anxieties that were in my body. Kundalini yoga was the…

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The video cut off but here is my favorite medicine song that I like to sing before ceremony 🙂 Let me know if the video doesn’t work and I’ll upload it to YouTube and share it from there 🙂

Vega Protein Health Shake

My favorite recipe is the vegan protein health shake because it is SOOOO good and helps me to get a good dose of protein as someone who is vegan I really appreciate this recipe. I added some of my own ingredients and some of the suggested options to try. You combine 1 scoop of hemp protein powder, 1 tablespoon cinnamon,…

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Youtube Link:

Social Anxiety/Empowerment and Positivity Meditation

This meditation works best right upon waking up. The hour after you wake up in the morning is a very sacred time because your brain is still in a dreamy state where it is absorbing everything around it. If you feed your brain these affirmations…

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Favorite Peak Pose: Bow Pose

Postures that could lead up to this pose:

1. Puppy pose can open up your upper back and shoulders and get your body used to the stretch that is required for bow pose.
2. Upward dog will get your body used to similar movements that are used in bow pose. Upward dog stretches the abdomen, chest, and lungs as well…

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Picture: Me dancing as part of the miracle morning routine 🙂

1. Gratitude Song-Moves your energy and put you int a good vibration for the day. Singing helps to activate your throat chakra for confidence and your vagus nerve to nurture and sooth yourself. Gratitude is one of the most highest frequencies so it is also beneficial for…

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Root: The root chakra is your connection to earth. It represents your foundation and being grounded. This shows up in our lives as simple safety and survival. This chakra is very important as we all need a good sense of safety and survival in order to live our lives. An unbalanced root chakra can show up basic survival issues such as…

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There are 3 pages so please download to read it all 🙂

Pose: Breathing Excersise

The breath for the Chi Flow practice is inhale deeply through the nose and exhale through the mouth making a “shhhh” noise and empty all the air out of the belly. Inhale deeply bring the fingertips in towards the shoulders as if you were doing a bicep curl. Exhale and press your thumbs away and push the hands out,…

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Pose: Table Pose Rotations- Right & Left

Starting on the hands and needs palms under the shoulders. Start moving the hips side to side. Then, do a big circle with your hips starting clockwise to the right. Allow your hips to flow naturally and do what feels right for you here. Create big circles with the hips. You may here popping here which…

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Pose: Chair Pose + Arm Variations

Starting in mountain pose and the bring the feet together. Bend the knees and sink into the hips and the strength of you booty into chair pose. Engage the glutes and your belly and keep the spine straight. Inhale, lift you arms straight up and exhale pull the arms down, still bended, by your sides with…

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Pose: Side Forearm Plank

Rest your left forearm down on the mat and keep your shoulder in line with your elbow. It should all stay in a straight line. Take a deep breathe and life up through your waist. Stack your feet on top of each other and stay from in your arm while pulling it toward your feet. Make sure you are lifting your hip up. Open…

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Pose: Butterfly

From seated, press the soles of your feet together in front of you. Interlace your fingers around your feet and lift up through the chest, lengthening the spine on the inhale. Then exhale and fold over your feet. Without pushing or hurting yourself, melt you forehead down to the bed or mat in front of you. Take 3 breaths here.

Pose: Child’s Pose

After an energizing practice, it feels so good to rest into child’s pose. Spread your knees wide and slowly lower your forehead down to the mat, keeping your arms stretched out forward on the mat in front of you. Breathe into any tension here and let out a big sigh. You can move back and fourth in the hips here, rocking side…

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Pose: Supported Handstand (Kicking up Technique)

This pose is perfect for beginners who are trying to learn to do a handstand. Start by folding forward and placing your hands flat onto the ground. Stabilize here and stay strong in the arms and hands. Life one leg up first, bend the other knee and fast and quick push on that bend see and life…

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Pose: Neck & Shoulder Massage Variations

Start sitting in a seated position also called easy pose or, Sukhasana. Inhale and sit up straight lengthening the spine. Take the right hand over the top of the head and place the hand lightly by the ear. Take the right ear the the right shoulder and breathe into any tension here.Don’t push down with the…

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Pose: Dolphin

From downward dog, lower your elbows to the floor. Keep lifted in your downward dog position and draw your shoulder blades into your upper back ribs and toward your tailbone. Drag your arms down toward the end of the mat. Stay strong in the arms. Keep your back straight.

Pose: Whirling Dervish Variations

One way to do the whirling dervish is to spin around clockwise but if you get dizzy easily I will be showing you my favorite way to do it. Start standing and put your arms out to the side. We will do 21 rounds. Start by moving your torso side to side and flinging your arms. Keep your feet hip distance apart.…

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Pose: Seated Forward Bend

Beginning in staff pose, inhale deeply and lengthen the spine, then exhale and fold forward over your legs. Lengthen the spine and inhale again, then fold over and allow your back to round over. If you can, you can grab onto your toes with your hands to feel the stretch even deeper. With each exhale, allow yourself…

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Pose: Handstand Hops

A good way to work on getting used to activating the muscles you need for a handstand or arm balance pose is to do the following excercise: Press into a forward bend and place your palms flat on the mat in front of you. Keep your legs as straight as you can as well and start by rocking forward on the hands, shifting the…

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Pose: Cobra

Place your palms flat on the ground directly under your shoulders. Allow your elbows to bend, pointing straight back and hug your elbows in. Make sure your legs, pelvis, and tops of your feet are firmly rooted into the ground. On the inhale, press through the hands and lift your chest up, opening your heart.

Pose: Chair Pose

From mountain pose, hinge at the hips to get your knees and thighs parallel. Lift your chest and draw your shoulder blades together. Shift your weight to the heels and stay strong in the legs. Draw your abs up and in abs on every inhale, lengthen the spine and open the chest, shining your heart forward. On the exhale sink…

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Pose: Warrior 3

From warrior 1, with your left foot back, lean forward over your right thigh and take your arms back and palms facing down. Stay strong on the right leg and root down firmly with the right foot. Slowly release the left leg from the ground. Stay firm in the abs. Lift your left leg up parallel to the ground and keep your hips…

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Pose- Tree Pose

Ground into the left foot as you lift up your right leg. Use your hand to guide your right foot into your left thigh. Focus your drishti in front of you and pick a spot thats not moving to help you stay balanced. Press your palms into prayer position in front of your heart.

Pose-Goddess Pose + Pulse

Walk you feet out way further than the hips and turn your feet out about 45 degrees into goddess pose. Exhale and bend the knees till your thighs are parallel to the floor. Stay strong in the legs and pulse here for about a minute to strengthen and build muscle in the thighs. Pulse here for about 1 minute. Work on…

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<b style=”font-family: inherit; font-size: inherit;”>Pose: Half Neck Circles

Drop the right ear the the right shoulder. Exhale and roll your chin down to the chest 180 degrees all the way to the left. Keep your chin tucked in. Make sure to breathe with this movement. If it feels good to you, stop in any place that feels extra tender and hold…

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Pose: Happy Baby

From laying on your back on the mat, bend you knees to your belly and grab ahold of your feet or toes with your hands. Open your knees wider than your torso and align your ankles over your knees. Pull your hands down to feel this stretch. Rock from side to side to massage the back if it feels good!

Pose: Savasana

When nearing the end of practice, allow your self to lay down with your back to the mat. Feet spread slightly apart and palms facing the ceiling. Close your eyes and go inward. Allow yourself to melt into the mat and feel the ground beneath you supporting you, holding you. Breathe deep belly breaths and feel the effects of…

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Pose: Goddess Pose

Walk you feet out way further than the hips and turn your feet out about 45 degrees. Exhale and bend the knees till your thighs are parallel to the floor. Make sure to engage your hips and press down into the mat with your feet. Raise your hands to get your forearms parallel to the floor as well and your hands pointing…

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Pose: Puppy Pose

Start on all fours and make sure you’re shoulders are directly above your wrists and your hips are above your knees. Walk your hands out towards the front of the mat while keeping your hips aligned with your knees. Allow a slight curve in the back and rest your head on the floor or a blanket. Breathe here stretching the spine and…

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<i style=”font-family: inherit; font-size: inherit;”>Pose: Easy Pose – Mantra: Repeat 7x each for 3 Rounds

Sit on the mat and place a cushion or blanket under you. Sit cross legged bringing each foot more or less beneath the opposite knee. Place your hands on your knees in Gyan Mudra and sit up straight, lengthening the spine. Inhale deeply and…

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Pose: Plank

Set your hands shoulder distance apart, fingers spread and middle finger pointing forward then press up into plank pose. Draw the lower belly in and up and slide your shoulder blades down the spine. Actively engage the muscles in your arms and upper back and engage the core. Look straight at the floor. Make sure you are lifting the…

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Pose: Upward Dog

Press through the hands to lift up through your arms. Make sure youre knees are off the mat. Look upward and allow your chest, your heart to shine forward. Focus on the heart center. Make sure to draw your shoulder blades down your back and press the top of your feet into the mat.

Pose: Thread the Needle

From tabletop, inhale and reach your right arm up and chest to the sky while keeping your left hand and knees grounded. Then thread your right arm underneath your left arm (in between your arm and your leg). Slide your right shoulder all the way down to the mat. You can extend your left arm straight above for balance.…

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Breathing Practice 1:Nadi Shodhana

Take your right hand and fold your pointer finger and middle finger down, using your ring finger and thumb….

Plug your right nostril with your thumb and inhale through your left nostril for 8 seconds. Then, plug both nostrils (the right with the thumb and the left with the ring finger) and hold for 8 seconds,…

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OK I forgot to take a picture when I was practicing this morning so ignore my pajamas lol and my cat….

Photo Creds to my boyfriend….

Pose: Standing Forward Fold

Fold down keeping your upper body parallel to the ground. Make sure to straighten and not round your back by tucking your pelvis in. You can place your hands on your upper thighs or…

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Pose: Half Splits (R)

From low lunge, pull your hips back and allow your right leg to extend forward and fold over your right leg into half splits. Breathe here…inhale to lengthen the spine an exhale to fold over your leg. Make sure to not over-do it and do not put yourself to the point where you are in pain. Keep your right foot flexed and draw…

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📌 ASSIGNMENTS

Take a picture of a pose you have done from today’s video lesson and write a short description of how you would teach this pose including verbal cues and safety points for students.

Pose: Spinal Twist Right 3X

Description: Take your left hand to your right knee and your right hand behind your back. Straighten your spine on the inhale…

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Hi! My name is Amelia and my middle name is Rose which I am very proud about because I resonate with the rose a lot. I am from Kansas City, Missouri. I have clicked on this training many times in my life but sat there being too scared to do it. This was so divinely guided….like how have I been on the flow state website so many times in my…

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