https://drive.google.com/file/d/1T5DhEwTbTGStZj8tea2ptoqCigL3Doer/view?usp=drivesdk
Please note I finished the class off with side lying fetal position and easy seated post with Namaste 🙏

https://drive.google.com/file/d/1RfY3feR6Zmqpy1EsjyeZFXagN91J-JJm/view?usp=drivesdk

Hi there! I created an awesome core micro sequence that was more like 30 mins long not 10mins but please enjoy! Posted in comments with google drive link.

https://drive.google.com/file/d/1tUOLhLOiABAMcLIlCjrxt5e9Rg8M1CNG/view?usp=drivesdk

Hi there! I made my own version of the Berry smoothie because I am currently on an elimination diet or AIP diet I had to avoid protein powder, and any nuts and seeds but normally would have added pumpkin protein, hemp seed and chai seed, coconut water and coconut flakes and omega 369 oil or flax seed oil.
I used coconut kefir and fresh and… Read more

https://drive.google.com/file/d/1o7JAKh3ZiA35Pf16B3AH0q5jhMezbZQ_/view?usp=drivesdk

https://drive.google.com/file/d/1WqXNtElyaAL7ZExRYzRl1gmq0_J_2qk1/view?usp=drivesdk

I was able to make a quick video describing and guiding Sun Salutations.
1. Mountain Pose (Tadasana): Begin in a standing position, feet together, arms at your sides, grounding yourself. 2. Upward Salute (Urdhva Hastasana): Inhale as you raise your arms overhead, reaching up. 3. Standing Forward Bend (Uttanasana): Exhale as you fold… Read more

Pranayama Ujjayi breath, also known as “ocean breath” or “victorious breath,” is a breathing technique used in yoga that involves a gentle constriction of the throat to create a soothing, whispering sound during inhalation and exhalation. This technique is often used in ashtanga and vinyasa yoga practices, providing a way to focus the mind and… Read more

Heal Your Back –
I have suffered from sciatica and have now been semi diagnosed with mild scoliosis so I appreciate a back healing sequence. This one was so nice! The alignment and sequencing in this yoga class was crucial for maximizing the benefits of poses while minimizing the risk of injury. The combination of Cat-Cow, Bird Dog, Bridge,… Read more

Special Case Seated Forward Fold

Someone who experiences sciatica or tight glutes and hips or sore/injured back can modify forward fold by keeping their knees bent in forward fold focusing on hinging from the hips but they can use blocks or bolsters to support their head, resting and keeping from falling too far forward without strain or…

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Pleasure, wholeness, harmony, connection.. these are some words I use to describe what tantra means to me… more in the video below. Thank you!
https://drive.google.com/file/d/1HGiUbUumLUzFjqcmQY9RxXTNmtRR6JFs/view?usp=drivesdk

I read the book and really enjoyed all the recipes and how easy they are! I’ve used a few now but my favourite recipe in the 3 Stage Energy Diet Detox Program was the Raw or low carb Mediterranean Wraps!

It was so fresh and light and the crunch from the cucumber was perfect. I added tuna and the avocado made it nice and creamy too. It was easy…

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Confidence & Love EFT
https://drive.google.com/file/d/1goPFeaTkeSz3vqbTVLVJXm2-3_jboG6c/view?usp=drivesdk

Thank You Mantra 🕉️
https://drive.google.com/file/d/1_j9kM0FVbigwK7_KBgmuyLrK-mnfM8EH/view?usp=drivesdk

Kriya Yoga is very challenging for me and this one specifically because of the fire breath I find myself lost in focusing on so many things at once but I do find it helps me build a fire inside and is a great way for me to build energy for the day if I do it in the morning. It activates the mind and body and I have a lot more energy to finish… Read more

Bed Yoga helps me fall asleep and wake up peacefully. It allows me to slow down and focus on my breath and be comfy and soft. This is a game changer on my period also really allowing me to rest and recover from the month and prepare for the month ahead. It’s much like yin and what I enjoy is feeling supported in poses by blocks bolsters pillows… Read more

Ego Eradicator Kriya
Also wanted to add that adding breath holds are great, this is one Kriya I struggle with
Also the mantra you can use is Sat Nam – meaning – Truth is my identity

https://drive.google.com/file/d/1NTyh7ha2eg1z4-MpXTkqWXXPS6MqIWzc/view?usp=drivesdk

https://drive.google.com/file/d/1y2n_rLQyX2cr7NN81_jcc4dlytaLjy9c/view?usp=drivesdk

Miracle Morning: 1 hr

6 parts/steps 10 mins each

1. Gratitude song: I am the light of my soul or any other music to sing to, to elevate vibration and expression that brings in positive energy and words to soak into the mind first thing in the morning
2. Gratitude prayer: thanking everything you have out loud listing and focusing your attention on…

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Tripod

Two poses that would be good to transition into tripod is from cat/cow and from wide legged forward fold

Cat/cow

While hands and knees are on the floor, bring hands and few inches away from the shoulders in front of you and bring elbows to meet the mat below the shoulders. Clasp hands together to make a triangle shape with the arms and…

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Reading Journey to Joyful has impacted me by bringing awareness to myself and how I choose to identify and relate to my mind body and emotions and inner energy dynamics (masculine/feminine polarity) and how everything is connected on a psychosomatic level. It helped me realize the inner child in me has needs and wants I want to support and…

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Crown Chakra

The crown chakra is located at the top of the head, is associated with spiritual connection, higher consciousness, and transcendence. It is connected to the element Ether. The crown chakra is also our connection to oneness. Balancing the crown chakra helps to facilitate a profound sense of connection with life beyond the…

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Third Eye Chakra

The third eye chakra is located between the eyebrows, is associated with intuition, insight, and spiritual awareness. It is often associated with the element light and symbolizes illumination, insight, and perception beyond ordinary sight. Balancing the third eye chakra helps enhance inner vision, intuition, and…

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Throat Chakra

The throat chakra is located in the throat area, is associated with communication, self-expression, and authenticity. Some ways I like to use to balance it and signs of imbalance are:

Expression through Art: Engage in creative activities that allow for self-expression, such as writing, speaking, or any form of…

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Heart Chakra

The heart chakra is located in the center of the chest, is associated with unconditional love, compassion, and emotional balance. It also is the balance of feminine and masculine energy of giving and receiving. The heart chakra is the bridge between the conscious and subconscious – the physical and the nonphysical.

Things I do…

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Solar Plexus Chakra

The solar plexus chakra is located in the upper abdomen and is associated with personal power, confidence, and self-esteem. The solar plexus chakra is often linked to the element of fire in traditional energy systems. This chakra is associated with personal power, confidence, and self-esteem. Cultivating a balanced solar…

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Sacral Chakra

The sacral chakra is located in the lower abdomen, is associated with creativity, passion, and emotional well-being. It is the house of our sexual energy. The sacral chakra is also associated with the Water element. Balancing the sexual energy and the watery emotions can enhance one’s ability to experience pleasure, connect with…

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Root Chakra

The root chakra is associated with the base of the spine, relates to grounding, stability, and basic survival instincts. Cultivating a balanced root chakra can help foster a sense of security, connection to the physical world, and stability in daily life.

The root chakra is often associated with the Earth element. This…

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Day 30 chi flow

High lunge and breath

1. Start in a standing position at the top of your mat.

2. Step one foot back and lower your back knee to the ground, maintaining your front leg engaged in the thighs creating balance, front knee bent over the heel, creating a low lunge position.

3. Inhale deeply, raising your arms overhead with your…

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Day 28 Bali booty shake

Happy baby

In this pose, you lie on your back and draw the knees towards your chest, holding onto the outside edges of your feet or ankles with your hands. This opens up the hips and stretches the inner thighs, groin, and hamstrings. You can massage the lower back by gently rocking side to side in this pose and releasing…

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Day 27 planking

Side plank and lifts 10x

1. Lie on your right side, legs extended and stacked from hip to feet. The elbow of your right arm is directly under your shoulder. Ensure your head is directly in line with your spine. Your left arm can be aligned along the left side of your body or for more challenge reaching straight above you to the sky

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Day 25 morning yoga energizer

Forward bend

1. From mountain pose ground down into your feet, feeling equal pressure in each foot and pressing your big toes into the mat.
2. Inhale and draw the arms directly out to your sides.
3. Exhale, drawing awareness to your hips, and begin to hinge forward utilizing a neutral spine and abdominal support. Keep your…

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Day 24 Wall inversions

Supported handstand

1. Stand facing an unobstructed wall about arm lengths distance length away.

2. Place your hands on the floor, shoulder-width apart, fingers spread wide, and wrists aligned with your shoulders.

3. Kick one leg up gently to start, keeping the other foot grounded.

4. As you kick up, push through your hands…

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Day 23 self massage yoga

Yoga facial

Start by cleansing and washing the face and hands, with a gentle cleanser. Next use an oil to moisturize the skin and allow your hands and fingers to massage your face smoothly, with light pressure start massaging the face with your fingers anywhere that feels right for you, you can start at the jaw, temples,…

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Day 22 forearm balance

Tripod headstand

1. Start in a kneeling position on your mat.

2. Place your forearms on the mat, parallel to each other, with your elbows directly below your shoulders.

3. Clasp your hands together, creating a solid triangle shape with your forearms and hands.

4. Tuck your toes under, lift your knees off the ground,…

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Day 21 grounding series

Down dog split

1. Come onto your hands and knees and bring your hands slightly in front of your shoulders. Spread your fingers wide, press down through your knuckles, and tuck your toes under.
2. Exhale as you lift your knees off the mat and reach your sit bones toward the ceiling. Keep your knees slightly bent as you…

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Day 19 arm balance

Handstand hops

1. Start in a downward-facing dog position, with your hands shoulder-width apart and your heels lifted.

2. Walk your feet closer to your hands, coming into a forward fold with your hips over your shoulders.

3. Place your hands firmly on the ground, spreading your fingers for stability.

4. Bend your knees slightly,…

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Day 18 eyes closed vinyasa

Seated spinal twist left and right 3x each

Come to a seated position on the floor. We will keep our eyes closed. For tighter hips and hamstrings (or hips that sit unevenly on the floor), elevate the hips by sitting on a block or folded blanket or two. Cue students to establish a strong base by actively moving the…

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Day 17 journey into the heart

Bow pose

1. Lie on your belly, with your hands by your side, palms facing up

2. Bend your knees and take hold of your ankles with your hand

3. Press your pubic bone down, draw your lower belly in and up

4. On an inhalation, press your ankles in your hands, lifting your chest and thighs

5. Slide your shoulder blades…

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Day 16 empowerment

Chair pose

1. Start by standing with your feet together and arms at your sides in mountain pose.

2. Inhale and raise your arms overhead, palms facing each other.

3. Exhale and bend your knees, lowering your hips as if you’re sitting in an imaginary chair.

4. Keep your back straight and try to bring your thighs parallel to…

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Here I have a 10 minute guided meditation affirmations on self pleasure and self love. Enjoy.
https://drive.google.com/file/d/1YZ8W4xomIwXLRuDm4838Fde9tLkEy0Bv/view?usp=drivesdk

Tree pose

From mountain pose, hands on hips, inhale and ground into the feet, all muscles in the legs engaged, exhale, from the hip lift right knee into the chest, foot flexed, engaging lower abdomen. Use your balance engaged in the entire left leg, use your right hand to lift the right ankle and place it above the left knee nesting into…

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Goddess Pose From mountain position inhale and exhale as you step the left foot out to the left into wide legged pose, wider than shoulder distance apart. Inhale shifting feet at a 45 degree angle out from the front of the mat. Knees stacked over ankles, inner thighs rotating out away from the body, knees wide, exhale and lower the hips… Read more

Tone legs

Goddess pose

From mountain pose step your foot back and into wide legged pose, hips facing long edge of mat, parallel forward, inhale and exhale feet rooted into the floor at 45 degree angle away from the mat, calves thighs and glutes engaged, knees in line with the feet, knees over ankles, lower belly engaged, drop hips down toward…

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Neck

Rabbit

On hands and knees in table top inhale and as you exhale bend elbows and lean arms forward down in a triangle position on forearms top of head placed on floor tucked between shoulder blades rolling chin to chest walking knees into chest for deeper stretch, relax into the neck, breathe here for 3-5 breaths, you can massage shoulders…

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Hips

Lizard lunge

From low lunge on right side inhale and exhale as you drop your right leg knee away to the outside hip opening up, right foot and knee fall out away from the body, lowering the right hip as low as you can to the floor, lowering to elbows, shoulders drawn down and back, head and neck long, gaze down, both hips parallel to the…

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Hamstrings

Low lunge

From plank position inhale as we engage the abdomen, exhale lifting our right leg bending knee into the chest, lifting into the palms as we bring our right foot in between the hands foot and knee stacks under the right shoulder. Inhale drop the left foot flipping the foot top of foot pressing into the mat. As we exhale we…

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Standing wide legged forward fold

Inner Thighs

Standing wide leg forward fold.

From mountain inhale and turn and face the left long edge of your mat, exhale as you step out with the left leg towards the back of the mat wider than shoulder distance apart creating space between the legs. Feet parallel feet quads hamstrings and calves engaged, thighs externally rotated rooting…

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