One of the poses that I really like and find challenging is the Standing Splits. There are several poses that can help prepare the body for this pose. It can be helpful to move through sun salutations where you use three legged down dog as a transition into a low lunge, in the low lunge making sure to shift your weight forward, elongating…

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Most people these days experience some sort of back pain and it’s important to be aware of the poses that ask a lot of our back muscles. At the beginning of class it will be important to ask students to be aware of any back issues and to share modifications they can make with specific poses. Camel – or Ustrasana – is very challenging for the…

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I have decided to go out on a limb and share something different for this homework assignment. I have noticed a lot of internal resistance to posting a video of myself singing a mantra. In part I think I need to do more research to better understand Mantras. So far I have learned that the words that you say are not as important as the sound…

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Kundalini was a very interesting experience. I appreciate learning about how the different elements of the physical body, breathing, and vocals come together. To be honest, I believe I need to do this more regularly to feel some of the effects that were discussed. I appreciated the challenge that this practice can bring – especially with…

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The seventh and final Chakra is the Crown Chakra – Sahasrara. This energy center is located in the cerebral cortex and is represented by the color violet and the element of thought. The Crown Chakra begins to develop in early adulthood and continues on as we grow. Balanced characteristics of this Chakra include ability to perceive, analyze…

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The sixth Chakra is commonly known as The Third Eye – or in Sanskrit Ajna. This energy center is represented by the color indigo and the element of light. The development of the Third Eye begins in adolescence where we work to establish personal identity and to perceive patterns. Balanced characteristics of this energy center are…

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The fifth Chakra is the Throat Chakra – or Vissudha. This energy center is represented by the color bright blue and the element of sound. The developmental stage is from ages seven to 12 years old and its focus is on creative expression, communication skills and symbolic thinking. In an unbalanced state, one may struggle with fear of…

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The Heart Chakra, or Anahata, is the fourth Chakra and is associated with the color green and the element of air. It is located in the chest and heart and is developed from ages 4-7 years old. The developmental tasks at this sage are to from peer and family relationships and to begin developing persona. Some of the balanced characteristics of…

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The third Chakra is the Solar Plexus or Manipura. It is associated with the color yellow as well as the element of fire. It begins developing at 18 months and continues through 4 years of age as we are establishing autonomy and realizing separateness. With a balanced Solar Plexus Chakra we feel reliable, responsible, confident, feel able to…

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The second Chakra is the Sacral Chakra – Svadhisthana (sweetness) – and is located in the lower abdomen and sacral plexus. It is associated with the color orange and the element of water. This Chakra begins developing around 6 months old and carries on to 2 years old. Though the Chakras begin developing early in life, we do go through cycles…

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The root Chakra is known as Muladhara in Sanskrit and begins developing in utero and throughout our first year of life. This energy is focused on finding safety, building an internal foundation, and being able to ground ourselves. It is located at the base of the spine and is represented by the color red and is associated with the element…

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I really appreciate the bed yoga series. Developing a regular night time routine is an important component of sleep hygiene – which seems to often be neglected by many. I think it is hard for many people to disconnect from technology and to spend time preparing for bed. I like the options provided in this course for self massage. For…

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I really enjoyed the restorative yoga video in this series. There is such an emphasis on the “daily hustle” and the “daily grind” in today’s world. We are busy with work, relationships, health, self-development, parenting – and it seems that it can be a challenge to be still and to find stillness in our lives. I think including restorative…

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I like the analogy that was used about how we clean various parts of our cars and our house – so why wouldn’t we pay attention to the “piping system” in our body? I think one of the other benefits of a cleanse is the increased mindfulness of our relationship with food. So often I go into auto pilot with food and satiation – especially when…

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I appreciate the discussion about the word diet. It seems that many are looking for a quick fix for health and to manipulate their body to look a certain way. One thing I have adopted for myself is instead of using the word diet, which can be a loaded term for many, is to talk about shifting my food lifestyle. One of the recipes that I…

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One of the things I really appreciated about Journey to Joyful was learning about the Chakras. I had heard the word before but did not really know more about it. To be honest, I didn’t put much stock in them. Growing up with a western mindset, ideas such as Chakras were always presented as just a spiritual concept from another religion.…

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The miracle morning routine is based off of the book by Hal Elron. Elron experienced significant difficulties in his life and researched many tools to help him move past seemingly impossible obstacles. Through his research he found 6 habits in particular that many successful people practice regularly. He began combining the practices and doing…

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Wide Leg Squat.

Stand with your legs in a wide stance, wider than your hips and a little further if you are able. Gently lower your left leg as you inhale and come down as low as you can while doing your best to keep your right leg straight. As you exhale, straighten your left leg to come back up to standing, and we’ll switch sides. Inhale…

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Table Pose.

From a seated position, place your hands with your finger facing your feet and place them next to your hips. On your next inhale, push up through your legs and bring your hips up. Your legs should be at a 90 degree angle and your arms should be straight. If it feels ok for your neck, you can allow your neck to rest back. And…

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Standing Split Variations.

From the standing forward bending position, draw your left leg up in the air for the standing split pose. Remember to ground down through your right foot with your palms on either side of your right foot. Bringing your attention to your breath. If you would like a more advanced option, you can reach back and grab…

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Goddess Pose.

Spread your legs wider than shoulder distance apart with your feet pointed outwards. Bend your legs and see if you can get your thighs parallel with the ground in a 90 degree angle. Bring your hands in front of you and as you inhale draw your hands up the front of your body – drawing with them the things you would like to dispel…

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Camel Variations.

Come up to your knees – we’re going to work through the camel variations. To warm up the back, place your hands on your lower back – you can have your fingers facing up or down. And as you breathe in, arch your back, if you are able you can let your neck hang. After 3 breaths come back up to center. To continue with our…

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Chair Pose Variations.

With both feet flat on the ground – spread your toes and lift your arches to give you a good connection and solid foundation. Lift your knee caps to engage your thighs. And on your inhale bend your knees like you are going to sit back into a chair and lift your arms straight up – while keeping your shoulders down and back.…

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Happy Baby.

Lay on your back, tucking your tailbone forward. Bend your knees with your knees coming towards your ears and your feet in the air. Reach up with your hands and grab the inside of your feet. Gently pull your thighs towards your chest. If you are a bit more advanced in your practice you can continue to pull your feet towards the top…

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Dolphin.

From down dog, were going to open our shoulders a little bit. So move from the palms of your hands and bring your elbows down to the ground. Your forearms should be shoulder distance apart. Allow your neck to hang, relaxed. Push your chest towards your thighs. We will spend 5 breaths here – breathing in… and breathing out…

Reverse plank. Here we’re going to work on a reverse plank. Sitting with you legs straight in front of you, place your hands next to you with your fingers facing your feet. On your inhale you will lift your hips as high as you can and if it’s available to you you can lay your head back. Inhale … and lift … and make sure all 10 toes are… Read more

Supported Handstand

As you’re building your strength and technique for your hamdstand you can use a wall to help you build your strength and confidence. One of the most simple ways for this is to simply stand near the wall, and come Into a forward bend. Bend one leg and with the other leg push off the ground bringing both legs up on the wall.…

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Easy Pose Side Bend

Come to an east pose, notice your spine and keep it straight. Reach your right arm up and reach over and place your hand over your left ear – gently bend your right ear towards your right shoulder. You want to feel a nice stretch here, but not pain. After a few breaths here your can draw your head back and to the right…

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Puppy Pose

We’ll now come into puppy pose. Come to your knees and make sure they are placed under your hips. Inhale and stretch your arms straight in front of you and reach your chest to the floor. Place your chin on the mat and look forward between your hands. We’ll take a few breaths here to stretch out our back and shoulders.

Adapted Camel Lift

For this next position come up on your knees. Place your hands on your lower back with your fingers pointing towards the ground. On your inhale arch your back and as you exhale come back to neutral. For a more advanced option you can do camel pose – as you inhale bending back and placing your hands on your heels. Either one is…

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Crow Pose

From a standing position, fold forward and place your hands on the floor and bend your knees kind of so you are squatting behind your hands to get in position for crow pose. From this position stand up with your hands still on the floor and knees bent and walk forward moving your knees to the outside of your triceps. One way to work…

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Warrior 2

From your standing position inhale your arms up and exhale and swan dive forward. Lengthen and lift up half way and forward fold. Step your right foot back and angle your foot 45 degrees to set up for warrior 2- the toes on your left foot should be pointing towards the front of your mat. Inhale and slowly bring yourself into warrior…

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Balancing Table + Bind

Bring yourself back into a neutral table position. Hands positioned under your shoulders and knees positioned under your hips. Here we are going to try some

Balancing variations – starting with your left leg and right arm. To start- as you inhale stretch your right arm and left leg out. Next, bend your left leg and…

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Down Dog Split Variation.

From down dog – move your right foot into the center and on your next inhale lift your left leg straight up. From here, bend your left leg over towards your right side and really open up that left hip. If it’s available to you, you can come down on to your right forearm. You’ll notice a nice stretch in your right hip…

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Airplane Pose

Standing in your high lunge – root down in your right foot and using your core and your glutes – slowly lift your left leg and come forward on your right leg. Find your stillness as you bring your left leg parallel to the floor. Your have a couple options for your hands here. You can bring your arms straight in front of you and…

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Seated Neck OpenerIn a seated position, notice your spine and make sure it is nice and long. Inhale and bring your left arm up and over the top of your head just about right on your ear. Draw your head towards down towards your shoulder. Make sure to listen to your body here as far as how much pressure you use to stretch your neck. Notice… Read more

Lizard Lunge + VariationsFrom your downward facing dog position, lift your right leg straight up into down dog split and on your next exhale being your right leg forward between your hands. Move your right hand into the center so your hands are on the inside of your right thigh. Turn your right foot out to a 45 degree angle. Here if it’s… Read more

Half SplitFrom your forward bend place your palms on the floor and step back with your left foot. Drop your left knee down and come up into your low lunge. From here – straighten your right leg and flex your right foot. With your palms on both sides of your right leg, straighten your spine, bend from your hips and bend towards your right leg.… Read more

Goddess PoseFrom your wide leg front fold – inhale as you stand up. From this position angle your feet out about 45 degrees, or farther if that is available to you. Bend your knees while keeping your hips pushed forward. Keep sinking your hips down – you want to aim for 90 degrees – if you can’t reach that low yet – that’s ok, you’ll notice… Read more

Bow Pose + Fire BreathFrom your pigeon pose draw your left leg back and come all the way down on to your belly with your hands by your side. For this pose bend your legs and draw your feet and ankles towards your bum and reach back with your arms to grab your feet or ankles. Once you have this connection, use your hamstrings and glutes to… Read more

Tree Pose Right Side . Now we will practice the mantras in the tree pose – as best you can try to hold the pose as you work through all 7 mantras. Remember we will inhale between each mantra – and don’t worry what your voice sounds like – or anyone or anything else around you. As you move through the mantras you can visualize the corresponding… Read more

Down dog Split + Crunch. From down dog, inhale your right leg up into the down dog splits and exhale moving your right knee to your right tricep. Inhale your right leg straight up and exhale bringing your right knee across your body to your left tricep – remember to keep your chin to your chest here. Inhale and bring your right leg straight… Read more

Standing Lunge + Prayer Twist. Starting from down dog, inhale your right leg all the way up and with your exhale step your right foot forward between your hands. Inhale and draw yourself upwards into a standing lunge. On your next inhale draw your hands up over your head and exhale bring your palms together and twist so your left elbow comes… Read more

Nadi Shodana. A lot of times – especially when life is busy and or stressful our breath can become shallow and can actually continue our stress cycle. In this exercise we will work with rebalancing your breath. Start on a seated position with a straight back. If your hamstrings are tight it may be helpful to sit on a block. For this exercise… Read more

Revolved Sitting Angle Pose. With your feet out in front of you make sure that your tail bone is tilted back to help you sit up with a straight spine. Keeping your your right leg straight draw your left leg towards your body with your foot meeting your thigh. Draw your right shoulder down to your right thigh and reaching your left hand… Read more

From your warrior one pose drop your left knee. Turn your right foot out to a 45 degree angle and reach back with your right hand and grab your left foot. If you aren’t able to reach your foot – this is where a strap or towel will help. Have your left hand on the ground and turn your chest out and up as you pull your left knee in to your body.

Cow Face Pose Left: seated with your legs straight in front of you, bend your left leg your your left foot is next to your right glute or if you can your right hip. On. Your next inhale cross your right leg on top of your left, stacking your knees and exhale. On your next inhale bring up your left arm – you can either reach behind your back… Read more

Hello! My name is Hayley – I’m currently living in Japan but we are getting ready to transition back to the states in the spring. I currently work as a Licensed Professional Counselor – I have really enjoyed certain aspects of this challenging work but for the last several years have felt there is something different for me – but I’m not sure… Read more