Rosemary instructs how to teach an overall balanced flow class designed to warm, open, stretch, and strengthen the entire body. Learn how to create the arc of the class, link postures smoothly and safely, provide modifications, and offer props and adjustments. You will be more knowledgeable on how to build a balanced sequence, bringing your students on a well-rounded physical as well as energetic journey.
Erin guides us in a 20-minute seated meditation integrating the practices we have learned in this season.
Erin guides us in a 10-minute supine body scan meditation, then a 5-minute seated meditation, building on preceding practices to feel grounded, soft, and relaxed.
Erin guides us in a meditation to explore mixing the attention with the out breath. We begin finding our seat creating a stillness in our center, then Erin leads 3 rocking breaths to bring attention to the lower belly. With open soft eyes, we allow our attention to merge with the exhales, creating a feeling of equanimity and calm.
Explore bringing the attention to the sensation of the breath at the nostrils. We find our seat, allowing the earth to support the posture, and follow the breath in through the nostrils. We continue to investigate a soft gaze with the eyes open, maintaining our attention on the breath at the nostrils, before gently releasing the technique to come out of our meditation.
Focus on the sensation of the breath in the low belly. We draw our attention inward, feeling the weight and stability of the body supporting the gentle undulation of the inhale and exhale. We explore opening the eyes with a soft gaze while maintaining the awareness of the breath, gradually relaxing the technique as we slowly move out of our mediation.
Rosemary welcomes us to Season 1 of Vibrant Flow. These practices will help you feel clear and expansive. Join in live, Mondays at 10-30am California time. See you there!
Erin introduces us to the practice of Shamata meditation, and discusses the importance of technique, discipline, and community in a meditation practice, helping us cultivate equanimity and acceptance, and develop a greater sense of intimacy with oneself.
In todays practice, Alana encourages us to find the sweet spot between effort and ease, through twisting, challenging our balance, and opening the side body and hips. Warming up with Sun Salutation A, we will move into Extended Side Angle, Ardha Chandrasana (Half Moon), and Revolved Triangle, finally settling into a nourishing and restorative Viparita Karani to close out our practice. You will feel steady and supple.
Create freedom in the whole body with this lively practice. Begin with a glute massage, move into simple stretches and playful balancing poses, work into Crow, roll through Sun Salutes, and find lightness and joy in Half Moon and heart openers. You will feel open and peaceful.
Alana welcomes us to Season 2 of Slow Flow and Meditation. These practices are designed to help you feel more grounded, centered, and free. Together we continue to move, breathe, and get quiet, honing our skills of attention and ease while strengthening our muscle of awareness. We experiment with Loving Kindness meditations to deepen and transform our relationship with self and those around us. All episodes were originally broadcast live from Alana's home studio in Ojai, California.
Melina welcomes us to the 5-day Summer Ayurveda Yoga Challenge, filmed live in Ojai, CA. Together we move through five 1-hour dynamic and playful sequences designed to bring you relief from the summer heat, and cool and nourish your whole system. We weave together asana, loving-kindness meditations, and Ayurvedic self-care routines and rituals to promote a calm, clear, and balanced energy. Tap into the cool, fluid wellspring within, and you will feel refreshed and rejuvenated.
Let Alana guide you to a stronger, more supportive back and an open, receptive heart in this inspiring flow practice. We will warm up in Sun Salutation C, strengthen the back and shoulders in Dolphin, find space across the chest and begin our back bending in Sphinx and Salabhasana, and lengthen and deepen into the backbends in Ustrasana. We close out our practice with a centering seated meditation where Alana describes the fundamentals of the seat, touches on the Sushumna Nadi, or central energy channel of the body, and focuses us in on the quality of the breath. You will feel expansive and fortified.
Enjoy the Elemental Dance yoga sequence, allowing Earth, Water, Fire, Air, and Space to shine on the yoga mat. In the final day of your challenge we focus on smooth transitions between poses to help manage your Prana and surrender to the flow that comes from deep listening in your practice. We close with the Full Metta Loving-Kindness Meditation. Your Self Care Homework Challenge for Day 5- Ayurvedic practices get better with time, so continue for at least a week all of the homework assigned thus far. Consider this week a reset to realign your health and wellness goals. Some additional suggestions- Avoid spicy or inflammatory foods like chilies, processed foods, and red meat Decrease or eliminate your caffeine consumption to relax the nervous system Remove sugar and alcohol to promote mental clarity and stabilize your moods Watch for my blog post on Yoga Anytime for healthy food alternatives, as well as a recipe for refreshing Arugula and Watermelon Salad.
Join Alana for this well-rounded flow practice, getting the body moving with Sun Salutations, creating heat with long holds in Pyramid and Warrior 3, challenging your balance with Tree Pose, and closing out with gentle back bending. You will feel strong and energized.
Enjoy this lovely, circular flow around the mat, exploring variations of Gomukhasana (Cow Face Pose) and Maha Mudra, which invite us to curate the stillness and concentration required for meditation. You will feel quiet and present.
Savor finding spaciousness within the hips and pelvis, becoming aware of and releasing any tension as Alana leads us through today's strengthening and nourishing practice, including a Warrior flow sequence, Goddess Stance, and Malasana. You will feel open and at ease.
Flow through Chandra Namaskar, or Moon Salutations, as well as shoulder and heart opening postures leading to Half Moon pose. As we ease into meditation, we may notice the cyclic nature of our lives, challenges, and thoughts. You will feel quiet and connected.
Yoga brings us into a more intimate relationship with our inner landscape. Alana welcomes us to Season 7 of Good Morning Yoga, where we move with our breath to explore familiar shapes in new ways, meeting ourselves exactly where we are in the moment, finding a balance of strength, fluidity, and ease. You will feel an increased capacity for greater self-acceptance and self-love.
In Day 2, we begin with a meditation practice to help us sense our internal mechanism of grasping. John unpacks how we are designed to pay attention to what is important to us for the purpose of survival, and an essential part of our survival is satisfying our need to be happy and avoid suffering. This treadmill of craving and aversion perpetuates our deep fixation on the story of ourselves and fuels our suffering. Referencing current research and scientific studies, John shares how mindful meditation practices have been proven to loosen this ingrained fixation, improve our resilience to and recovery from pain, and reduce the effect of our negative mental states (kleshas). We close with a short meditation practice.
