This 20 minute practice focuses on asana that help the body and mind come back to place of balance. This is a great practice to do in the morning or during a midday break when you need support focusing!

Props:

Wall, chair, or table you can use to help you balance

2 blocks (optional)

Get ready to soothe the mind! In this 15 minute guided pranayama practice, practice extending the exhale to calm the nervous system and any anxiety that may be present. You can do this practice seated of lying down.

This practice is also a great fit for back pain, chronic pain, and indigestion.

This 15 min practice is perfect for waking up your system in the morning, or whenever you need a quick break to tune in and loosen up your joints. This practice is led in a standing position, but can also be done seated.

Take a break from screens in this 12 minute meditation practice. Practice seated or lying down as you bring the senses inward and calm tension around the eyes.

This is a great practice for anyone who spends a lot of time on screens during the day and/or experiences headaches.

This under 20 min practice guides you through several variations of Surya Namaskar (Sun Salutations).

This is a great asana practice to begin your day with, as it slowly builds energy and warmth through your whole system.

You will need a mat and a block or chair for your forward bends.

A pranayama practice to relax the body and help the downward movement of energy to support elimination.

Śītalī Prāṇāyāma, also known as 'cooling breath,' is a soothing breathing technique for reducing excess heat in the body. Examples of how excess heat can show up are migraines, excess sweating, irritability, impatience, etc.

If you are unable to fold the tongue, you can instead press the tongue against the teeth when you inhale through the mouth!

Contraindications:

• Actively experiencing a neck injury or severe neck pain

Practice centering your attention with this guided meditation practice for focus. By practicing different ways of using your gaze, this meditation supports an increased ability to sustain your attention.

Contraindications: None

Take 10 minutes before bedtime to slow the breath and the mind. These specific pranayama (breathing practices) helps to lengthen the exhale and relax the abdomen, which has been shown to calm the nervous system.

Accessibility:

This practice can be down seated or lying down.

Contraindications:

Avoid contracting or engaging the abdomen if you are currently pregnant or on your cycle!

This practice supports digestion - both in the physical and emotional sense. Try this breathing practice when you are having difficulty processing things in your life - especially during transitions.

Accessiblity:

This practice can be done seated in a chair, floor, stool, etc.

If you have a shoulder injury or pain, you can skip the arm movements or don’t bring the hand all the way to the opposite shoulder.

Contraindications:

If pregnant, skip the breath retention cues.

If you are new to pranayama/breathing practices, try this practice to learn how to practice ujjayi pranayama, a warming practice that is foundational to yoga practices. Ujjayi in Sanskrit means to ‘move upward toward victory.’

Accessibility:

This practice can be done seated, lying down, or even during yoga asana practice.

Contraindications:

If you are experiencing neck and jaw tension, try the variation where you whisper HAA on the exhale.

Eyes feeling tired and achy from hours on a screen? Mine too =). This meditation has a mix of breath instruction and eye palming to soothe the eyes after spending hours on a screen. Come back to the practice again and again to prevent headaches, dry eyes, and fatigue.

Accessibility

This practice can be done seated or lying down

Contraindications

Do not cover the eyes if it feels unsafe to you. Instead, use your fingers to gently massage the area around the eyes.

This is my favorite practice for creating more space in the lower back after spending many hours sitting or standing. By using postures like supported bridge and elevating the legs, the lower back gets a chance to release and decompress.

Accessibility

This practice has lying down postures, and can also be practiced on a massage table or a firm bed.

Contraindications

Avoid if you are currently pregnant.

Take 15 minutes to relieve strain and stiffness in the wrists and shoulders with this accessible practice. This practice is ideal for those who spend much of the day on computers, phones, driving, or writing — as in, most of us =).

Accessibility Considerations:

This practice has primarily seated postures and movements on hands and knees, but you can do the whole practice seated if needed

Contraindications:

Currently experiencing severe wrist or shoulder pain

Energize the body and uplift your mood with this short, but sweet invigorating chair yoga flow. With gentle chest opening movements and active hip openers, this class is ideal for dispelling doubts and strengthening one’s convictions.

Accessibility:

Entire practice is done seated in chair, but you can also use an ottoman or stool.

Contraindications:

Be gentle on the arm movements if you have a neck or shoulder injury.

Rest in the quiet awareness of this chair yoga practice for reducing back pain. Inviting the movement to be guided by your breath is just one of many tools in this practice to calm the mind and soften tension.

Accessibility

This practice involves seated postures in a chair/stool. You can add a pillow behind your back for extra support.

Anuloma Viloma, also known as alternate nostril breathing, is an accessible pranayama practice to balance mood, energy levels, and to clear and de-sensitize the nasal passages.

If your sinuses are congested throughout the practice, I recommend stopping to blow your nose and take a few moments before jumping back in - don’t push through!

Accessibility:

This practice is best done seated - on the floor, chair, bed, etc.

Contraindications:

None