free online yoga video

  • 15 Yoga Practice Tips & Strategies for the Holidays

    Maintaining a yoga practice during the holidays can get tricky. We tend to eat heavy, drink heavy, and play heavy. Mix in kids and travel and it becomes that much more difficult to hit the mat. Yes, difficult...but not impossible.

    Here are some tips and strategies to ensure you maintain a little mat action amidst all the holiday madness:

    1. Get family members, friends, and visitors on board. Commit to a class or practice yoga at home together. You can even include the kids with this practice by Lindsey Valdez!
    2. Keep your mat unrolled on the floor at home as a reminder and invitation to practice a short asana sequence, meditation, pranayama technique, or a brief, yet blissful savasana.
    3. Read a book on Ayurveda and food. I highly recommend The Everyday Ayurveda Cookbook. This book will inspire clean eating, a health-conscious lifestyle, and maybe some creativity in the kitchen.
    4. Drink warm water and lemon every morning to keep the system alkalized and promote digestion.
    5. Stay hydrated!
    6. Eat in moderation.
    7. Enjoy plenty of rest so food can digest properly.
    8. Cleanse and detox the body with some sweet, long twisting poses. Enjoy these online yoga classes, focusing on twisting postures:
    9. Inhale deeply, exhale fully. This mantra becomes especially effective if you are dealing with confrontational family members or traveling with rambunctious kids. Repeat as much as needed to remind yourself to breathe. Infuse your experience with some deep Ujjayi breathing, as well.
    10. Take extra long walks.
    11. Leave the holiday parties before things get too wild.
    12. Practice a short meditation every day to soak up the moment and facilitate stillness and calm. Enjoy our abundance of online meditation videos.
    13. Infuse some grounding restorative postures into your home sequence. Check out these short practices (under 15 minutes) for inspiration.
    14. Cut yourself some slack and have a good time with friends and family. Adjust your practice accordingly. It is just a few days out of the year, so no harm done if you break your normal patterns of practice.
    15. Lighten up, enjoy the festivities, have a restful and merry Christmas Day, and live fully in each moment.

    What practice tips and strategies do you suggest for the most wonderful time of the year?

    ~TJ

  • Holiday Travel Survival Yoga

    Cancelled flights. Packing. Long, agonizing hours of sitting. Cramped quarters... 

    All of it can take its toll.

    To help you traveling yogis survive the insanity, here are four online yoga classes specifically designed to help you recover and renew post-travel.

    • Quick Flow: Finding Support with Nathan Lowry: Find support and feel grounded as we move from standing to balancing to seated. All in under an hour! (56 mins.)
    • Balancing Vata II with Joanie Flavin: Winter is vata time. Lots of air and ether, movement and space. It can make a yogi feel out of sorts! This juicy, grounding flow will help you feel like yourself again. (80 mins.)
    • Grounding Flow with Sangeeta Vallabhan: This online Vinyasa yoga class is focused on moving with the purpose of feeling more grounded. The class begins with Sun Salutations and standing poses to get you moving, and concludes on the ground with longer holds and more basic poses to let you relax and release with more ease. Blocks may be helpful for this class with Sangeeta Vallabhan. (37 mins.)

  • Saddle Pose with Jennifer Beyt Coffin

    This week’s Strike a Pose yoga video is brought to you by Jennifer Beyt Coffin of The Glowing Body yoga studio in Knoxville, TN. In this free online yoga video, Jennifer will walk you through Saddle Pose – a yin yoga posture resembling Supta Virasana (Relining Hero Pose).

    Saddle Pose

    Saddle Pose can be a tricky yin posture because it is a fairly deep backbend. In this pose, you will deliberately apply pressure to the lumbar spine, which, for some, may feel like murder. For folks suffering from lower back pain, SI joint pain, and/or flattening or degeneration of the lumbar spine, the full expression of Saddle Pose may be problematic.

    Fortunately, there are many pose alternatives and options you can explore in Saddle to reap the long-term benefits. In this online yoga video, Jennifer will run-through these variations, which rely on the usage and support of bolsters, blankets, and blocks. So, make sure you have these handy before you begin your exploration.

    When you determine your edge and settle in, this pose can feel oh-so-delicious. As a total front body stretch, this pose is super beneficial to athletes and people who do lots of standing or walking. Connective tissue stimulation is felt in front body. The quads and hip flexors will be stretched. Pressure stimulation around the SI joints will create a deep opening in the lumbar-sacral arch of the spine. Sweet, sweet expansion!

    But remember: If the knees, ankles, SI joints, or lower spine protest, it’s very important to back off and prop up. As Jennifer says, “Don’t deny yourself the prop. Please!” Be okay with where you are at and accept your physical limitations. If you feel any sharp or burning pain, your body is signaling you to take it easy. Don’t create murder on your spine. Just don’t.

    Once you find your appropriate edge - your place of comfort - it is recommended that you hold Saddle for one to five minutes. Iyengar recommends 15 minutes. For most, this long of a hold will be too intense at this stage in the game. Consider it a goal.

    With time and practice, Saddle Pose has the potential to re-establish the natural curvature of the lumbar-sacral arch of the spine if any flattening or degeneration has occurred. It’s also a great pose to maintain the natural curvature of the spine and to simultaneously stretch and work many areas of the body: the tops of the ankles, the knee caps, the hips, quads, hip flexors, lower back, and upper chest (if you bring your arms up).

    Simply lay back, relax, and enjoy the stretch.

    Want a great bolster? Sign up for our annual subscription, and get a hand crafted bolster from Inner Space as your gift! Or you can take a look at all of Jennifer's creations at innerspaceyoga.net

    Saddle Pose

    ~TJ

    Photo Credit: Saddle Pose via www.therawyogini.blogspot.com

  • Build Up Your Backbend Know-How with Joan Hyman

    Discover the freedom of backbending!

    Join Los Angeles based yogi, Joan Hyman, for an online yoga demo - a Backbend and Dropping Back Tutorial.

    Unlock the secrets of these deep yoga poses by spending some time imprinting the proper leg action in backbending postures.

    In this free online yoga video, Joan will teach Ustrasana (Camel Pose) and Urdhva Dhanurasana (Full Wheel Pose) at the wall with the use of blocks and straps to help stabilize the legs to protect the lower back in these poses. Learn to avoid backbending from the lower back by working the legs and getting into the thoracic spine. Joan will break down the proper action of the shoulders and shoulder blades to encourage the upper arms to plug into the shoulder sockets for a safe and solid backbending practice. After alignment is set, move into dropping back at the wall and then, in the middle of the room.

    This online yoga video is incredibly informative for teachers, yogis in training, and serious students. Definitely add it to your repetoire of asana!

    yoga poses

    As you come into better alignment in your backbends, you’ll feel more grounded, exhilarated, and ready to tackle even crazier backends. In the meantime...

    Be sure to go in easy, be patient, and enjoy the journey!

    Image Credit: Joan Hyman captured by Fluid Frame Photography 

     

  • Strike A Pose: Bow Pose with Jeanne Heileman

    dhanurasana

    “Bow Pose...it’s like many things: misunderstood."

    Resembling an archer's bow (with the torso and legs the body of the bow and the arms the string), Dhanurasana (Bow Pose) is an intermediate backbend in the practice.

    A lot of not-so-good things tend to come up physically in this pose. Knee pain, sway back, belly suffocation...

    But this is only because, as Jeanne says, the pose is misunderstood. Once you get aligned, you’ll realize it isn’t so bad. In fact, it can feel super yummy. Plus, the pose comes with too many benefits to just up and ignore it:

    • Stretches the entire front of the body, ankles, thighs and groins, abdomen and chest, and throat, and deep hip flexors (psoas)
    • Strengthens the back muscles
    • Improves posture
    • Stimulates the organs of the abdomen and neck
    • Relieves constipation, respiratory ailments, mild backache, fatigue, anxiety, menstrual discomfort

    To increase your Bow awareness and receive the Bow benefits, tune into Jean’s online yoga demo. In this free online yoga video, Jeanne will take you through three different therapeutic alignment tips that will address the common problems associated with this misunderstood backbend. This online yoga video is great education for yoga teachers who want to help their students practice a pain-free bow pose.

    Try this and have a happy, open heart!

    bow pose

    Find more of Jeanne’s helpful online yoga tips + full-length online yoga classes on YogaVibes!

    Image courtesy of www.picstopin.com

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