In this practice, we will be doing 5 rites to long life and great health. These five practices are able to be done every day, and can lead to being a great shape even into later in life! Each practice will be completed 21 times. This specific practice is Down Dog to Up Dog. We will start in down dog and transition into up dog staying on our… Read more

For preparation to do a handstand press up, there are a few practices we can do. This can be a challenging thing to do for beginners so it’s important to have ways to ease into it. We want to be able to build out strength for practices that need it. We are going to get into a classic lunge pose with flat palms. On our exhale, we are going to… Read more

After we have finished this practice with our eyes closed, let’s end in a meditation. You can sit in easy pose with your legs crossed or go ahead and lay down on your back. You have trusted yourself through this whole process. Your minds eye led you through each motion. You can trust your inner self. This is where you can find peace and… Read more

I’m a seated position, see if you can reach back for your shoulder blades while crossing your arms as you give yourself a big hug. Then give yourself a little upper back massage and relieve any possible tension as you move side to side. Inhale and open your arms for a big stretch and then switch arms and do the same thing.

During this time together, we are going to be doing a empowerment vinyasa during our practice. This is used as a mantra during practice as a way to gain empowerment and your personal power during your practice. We are going to repeat in our minds during the practice, “ Om Gam Ganapataye Namah”. We are going to get in boat pose together! We are… Read more

For this practice, we are working on standing balance. We are going to sink the hips down towards the heels to balance our toes. As we come into the pose, I like to put my hands in a prayer pose. We are going to lift our chest up and engage our core. Try to stabilize here and put your hands above the head or in front of you if you would like.… Read more

We are going to use this practice to open up the inner thighs for our leg sequence. Bend your leg to the left extending your right leg out straight to the side as you ground your palms in front of you. You can take your hand to do some prayer chops to the inner thigh to open up those tight muscles. We want to lengthen and strengthen our… Read more

After taking a few moments to start your breaths in a seated position, we are going to move into a seated side bend. This is a great way to get your side body warmed up as we head into calming any stress or tension in the neck throughout this practice. Let’s start by taking your left arm and reaching it out to your left side your body. You can… Read more

This pose is called mermaid. We are going to start by going into pigeon stretch. From there, we will bend our back knee and reach your left hand back to grab your left foot. Pull your left foot towards your hips as close as possible. This is a great stretch for your hips and quads. Pull your foot towards your elbow and if possible bind your… Read more

Butterfly pose:
Let’s bring our feet together as we grab them with both of our hands. Take a couple of sways here and feel the deep stretch as your loosen up. If you can, pull your feet up to your face as we open up the hamstrings deeper or you can grab both legs and pull them to the sides of your head. Try to reach from your calf’s to feet.… Read more

Frog pose – (Goose joined me today 🙂
For this pose, we are stretching our inner thighs in different variations we are going to make our knees wide with our feet directly behind them pointing out. We can go down onto our forearms or palms. We can place our knees forward, in the center or back. These are targeting different areas of our… Read more

This practice is called the Fire Flow. We do this in order to rid of toxins and negative energy in our body. You can do this seated or within other poses. It is basically a abdominal contraction. We take one big inhale in the beginning and then breath out of our nose through our belly. This builds heat as we are also working out our abs. This… Read more

We are going to practice The matra binyasa in a plank pose. We are going to take a big deep breath in and on our exhale we are going to practice our mantra. We will say each one 7 times. Lam, Lam, Lam, Lam, Lam, Lam, Lam. Vam, Vam, Vam, Vam, Bam, Bam, Vam. Yam, yam, yam, yam, yam, yam, yam. Ham, ham, ham, ham, ham, ham, ham. Aum, aum, aum,… Read more

Bicycle There are a few variations for this pose. To start out keep your forearms next to your sides as you alternate bending your knees into your chest. Keep breathing and try to keep control. You can interlace your hands behind your head for a deeper movement. To continue the difficulty, take your shoulders to your knees to allow your core… Read more

Child’s pose:
This is a great pose to practice to end a practice, mediate, and for gratitude. Bend your legs and sit on your ankles as your stretch your arms before you. Lean your head down between your hands. Take a moment to think of some thoughts of gratitude after this practice. Think of the blessings that you have been given. Our bodies are… Read more

Tabletop: Take your hands behind you and keep your feet at the front of the mat. Bend your elbows and lift your chest as much as you can. To allow a deeper stretch, lift up on your arms and pull up your hips. If comfortable, let your head hang back as well. Inhale, and then exhale as you lift. You can rock side to side and continue to take… Read more

10 Breaths to Bliss: This practice can be done sitting down, on a chair or leaning up against something. If you have troubles with dizziness or fainting, then I would recommend lowering the intensity of this practice for your individual needs. The more intense the breaths, the more energy you will be giving that could lead to dizziness. We will… Read more

Half Pigeon Left- Slide the left hand forward and the right leg will go straight back, folding your leg in the front. This is adjustable based on your flexibility! This stretch will open up your hips as well as your lower back. Keep both of your hips parallel to the mat the best you can. Walk your hands forward to your forearms if able.… Read more