restorative yoga online

  • Yoga for Post-Game Recovery

    restorative yoga pose

    Looking for an effective post-game game plan?

    Enter yoga for athletes.

    Yoga does a body good, offering a way to rejuvenate and heal after you’ve endured some pretty heavy, physically taxing action. What’s more, yoga supports a speedy, successful recovery so you can enter your next game in topnotch, beastly, don’t-wanna-be-messed-with form.

    Here’s an online yoga sequence you athletic types can get down with to mentally reset and physical renew. Lengthen and loosen up your muscles to ward off potential aches and pains and the accompanying moans and groans in an online restorative yoga class with Sage Rountree: Post-Game Recovery.

    Join Sage and the Cornell women's lacrosse team in this mellow, low-to-the-ground practice for post-game recovery. Start with a supported backbend and breath meditation to encourage letting go of the past and focusing on the now. Move through gentle stretches for the spine and hips, including a series of twists to open up the chest, back, and legs. All along the way, you will use the breath as a tool to stay anchored in the present. Find comfort and support in this restorative yoga experience for athletes. (66 mins.)

    Yoga for Athletes

    Can’t get enough post-game restoration?

    Here’s another online yoga class with Sage appropriate for the morning after a tough game, or for anytime you are approaching a peak event. Again, you will remain close to the floor in supported poses and twists, gently working the shoulders, spine, and hips, all the while paying close attention to your breath. Finish in legs up the wall, a great pose for recovery and mental resetting. (55 mins.)

    Restorative Yoga Online

    Get on the mat to get on the road to recovery.


    Photo Credit: Legs Up the Wall via

  • Gigi Yogini on Shoulder Stand Modifications & Variations

    Sarvangasana variation

    Does shoulder stand freak you out? Does it feel so unpleasant that you shun it away entirely? Don’t worry. You’re not crazy. You’re not any less of a yogi. Freak-outs are normal in the yoga practice, especially when it comes to this mild inversion.

    Shoulder stand aversion is a pretty common condition. Eventually, however, your distaste for this inversion will dissipate. Eventually, through lots of trial and error and play with modifications and variations, you will find a comfortable place to work in this pose so you may soak up all of its awesome benefits.

    Don’t believe me? Just ask Gigi Yogini...

    When I first started yoga I would often suffocate in shoulder stand (sarvangasana). Not only was it uncomfortable, it was incredibly confronting. For a long time I had to stop practicing because I didn’t know my options.

    Sometimes, taking the time to get into a pose properly can really help us feel better. Other times we might need to use a prop to find a modification that can help us. If the pose really isn’t right for you, there are always other variations or substitutions that can be used to get similar effects.

    So if you have a hard time with shoulder stand, use this online yoga video to show you how to properly prepare and get into this beneficial inversion without injuring yourself. If it really isn't working for you, practice the variations and modifications using props like blankets, a block, and/or a strap. Let me know how it goes.


    Shoulder stand

    Don’t get bent out of shape if the shoulder standing is not progressing as you would like. Just keep practicing it. Keep exploring pose modifications and variations. Keep your spirits high. Release frustration. Release impatience. Release your attachment to outcome. And breathe. Always keep breathing.


    Photo Credit: Shoulder Stand variation via

  • 10 Ways to Elevate Your Home Practice

    Let's be real. Practice ruts are inevitable. But hey, don't you worry about it. Ruts are just signs that it's time to explore. Ruts are opportunities in disguise. They exist as catalysts to help us elevate and expand in yoga (and in life).


    If you are stuck in a rut, here are some ideas to get ya back on your yogic track:

    1. Go upside down.   Exhilarating and liberating, inversions are awesome opportunities to shift your perspective, release the thinking mind, and have some fun. What’s more, inversions are incredibly beneficial to your mental and physical bodies. Practice Shoulder Stand, Headstand or Viparita Karani once per day to restore vitality and blow away the cobwebs.
    2. Use all the resources at hand. We are so happy to be building this online yoga community. We have partnered with so many stellar, nationally recognized yoga studios and teachers to offer you an awesome mixture of free online yoga videos and full-length online yoga classes. There is something here for you regardless of your age, shape, and level. Use our class search feature to find exactly what online yoga experience you require.
    3. Reserve time for stillness.  There’s more to yoga than asana (the poses). It seems as though the physical, heat-generating element of yoga tends to draw people in more than the other forms, such as pranayama (breathing exercises) and dhyana (meditation). While there is a time and place for asana, there is also a time and place for stillness and surrender. Set aside time to meditate, even if it’s just for 5 minutes a day. Practice a few rounds of breathing exercises before or after your home practice. No need to get crazy about it to start. Just invite it in regularly.
    4. Go back to the basics. Sometimes when I’m in a practice rut, I like to revisit the basics. Even if you don't consider yourself a yoga newbie, try out some beginner yoga videos. The stronger your base, the stronger your over-all practice.
    5. Restore. Block out time for one weekly restorative practice to reset and renew.
    6. Prioritize and plan. If you can’t seem to find time to practice yoga at home, it might be that you need to ditch one or more things. Is there an activity (or activities) in your life that you could do without? Is there stress in your life that you need to release? Assess your situation. Then, devise a plan. Put your practice schedule on a calendar. Hold yourself accountable.
    7. Set up a support network. Ask friends and family to hop on the yoga train with you. Maybe create and commit to a yoga challenge with your peeps. Capture your daily practice on Instagram or Facebook to really unite the community. Make it fun!
    8. Sanctify your space. Devote a space to your practice. Spruce up the space with an alter, candles, incense, a mandala, plants, a Buddha statue, or anything else that holds meaning for you. You want your space to be simple, with few distractions, and to evoke peace.
    9. Set the timer. Be realistic and clear on how long you intend to practice. If you only have 15 or 30 minutes, you want to be sure that you make the most of it and find an online yoga class that fits your time criteria. Pick a time. Choose a class. Commit to its completion.
    10. Listen up. Some days you just won’t be feeling it. That’s okay. If fatigued, don’t overdo it. Take an online restorative or yin yoga class. Try Dharma Mittra’s Yoga Nidra class. On the flip side, if you’re experiencing a surge of energy (or a bad case of lethargy), you might want to work that out with a more intense, dynamic yoga at home experience i.e. Vinyasa or Ashtanga. Ask your mind and body what's up. Be real with yourself on what you need.


     Photo Credit: Handstand via

  • Weekend Intention: Kick-Start Your Spring

    The Spring Equinox finally turned up (Hallelujah!) and now it’s time to mentally and physically get on board with the season.

    Warrior I

    Spring is a time of new beginnings, new awakenings, new life, new blooms, and new energy. It only makes sense to follow suit and shift with the season - to reawaken and renew your mental, emotional, and physical bodies.

    To greet spring and gear up for the not-so-distant summer, practice these 5 energetically uplifting, strengthening, cleansing, and sweat-stimulating yoga videos:

    New Beginnings Slow Flow with Cristi Christensen

    Celebrate the end of the winter cycle and the awakening of spring in this online yoga class filmed at Exhale Spa. Start with a seated meditation and movements to clear out the spine. A standing sequence will be followed by core work to burn off negativity and limiting self-beliefs. Enjoy standing balances, side crow, and an opportunity for self-expression and backbends. Lastly, settle into a blissful savasana. (88 mins.)

    Xen Strength Yoga: Intense Core & Detoxifying Twists with Danielle Diamond

    Intense core moves deliver balance training, functional fitness, and a slimming detox/twist routine in this online yoga with weights class. Get an intense calorie burn without sacrificing precise alignment and all of the benefits of yoga that you love. Sculpt, lengthen, and challenge every muscle group in this playful, online Vinyasa flow. (20 mins.)

    Xen Strength Yoga: Lower Body Focused Routine with Danielle Diamond

    Melt inches off the glutes, get the rear in gear, and lengthen and tone the legs in this challenging online yoga with weights class. Follow up this unique Vinyasa experience with a restorative cool down. (28 mins.)

    Triceps Toner with Desi Bartlett

    In this free online yoga video, run-through a simple side plank series to get the triceps toned and taut for tank top weather.

    Hanumanasana! Post Workout Stretch & Cool Down with Joan Hyman

    To counter-balance all of the elevated physical and mental stimulation of the season, practice a restorative online yoga sequence designed as a cool down for runners, hikers, or any athlete. Wind down from intense activity and stretch out the hips, hamstrings, and psoas muscles to work into Hanumanasana (full splits). (31 mins.)


    Don’t put off your emotional and physical spring-cleaning. Do yoga to awaken your mind, release emotional toxicity and stagnation, and feel a sense of lightness. Do yoga to render your body healthy, vibrant, and beach-ready.

    Spring into gear with yoga!


    Photo Credit: Warrior I via

  • Hamstrings Meet Hanumanasana

    If you’re battling super tight hamstrings, Hanumanasana (full splits) may feel like a long shot to you. I feel ya. However, instead of creating excuses or doubting your Hanumanasana potential, do the work. Throw those hamstrings into the fire. Toss them into an inferno of hamstring-opening poses and Hanumanasana variations. Challenge those testy, tight muscles to reach your full Hanumanasana potential. Show those hammies who’s boss. Hanumanasana

    To start the hamstring opening process, practice Cristi Christensen’s new Hamstring Opening Flow filmed at Exhale Spa. In this vinyasa slow flow, you will experience a variety of hamstring-opening poses. Start in a flowing standing sequence to warm up the body, followed by Sun Salutations and a series of targeted core work. Practice a grounding standing sequence with opportunities to try Eka Pada Koundinyasana II, Hanumanasana, and standing balance poses, such as Bird of Paradise and standing splits. End this lovely online yoga class with cooling backbends, restorative inversions, and hip openers. Bonus: Enjoy music provided by Shaman's Dream. (87 mins.)

    Hamstring-opening yoga video with Cristi Christensen

    If that’s too much fire for you, practice Joan Hyman’s Hanumanasana! Post Workout Stretch & Cool Down. This 30-minute online yoga sequence is designed as a cool down for runners, hikers, or any athlete looking to wind down and stretch out from intense physical activity. Post hip and hamstring stretching, you will move into the peak pose: Hanumanasana! Practice this online yoga video to stretch the psoas muscles, which can be overworked on athletes. As a restorative online yoga class, expect the focus to be on stretching; not vinyasa. (31 mins.)


    I can’t stress enough the importance of Hanumanasana. Mastery of this pose opens the door for a kick-ass inversion practice. Why? Think about it visually. When you have full splits, all you basically have to do is plant your hands (or forearms) on the ground, walk your feet in real close to your head (for any inversion), lift one leg, and (if you have full splits) you are essentially in the inversion (minus a leg). From this place, all you have to do is pick up the grounded leg to meet the lifted/extended one. This takes the oh-so-popular kicking-up-into-the-pose phenomenon out of the equation. Instead, provided adequate core strength, the lower leg floats up with ease and grace. That’s why a Hanumanasana practice is so helpful. It really does expand your access to a deeper, more intelligent inversion practice.

    Hanumanasana and Handstands From here, all she would have to do is place her hands down to prep for handstand. Then, she would be in the pose (minus a leg)! Lift that leg and BOOM: Handstand.

    Don’t put off your Hanumanasana practice. Start today! Start this second! Give those hammies a wake up call.


    Photo Credits: Wall Splits via & Standing Splits via Marc FotoGrafik Image

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