Below you’ll find a series of videos designed to support you in starting and refining a yoga practice as a woman – common postures, modifications, diaphragmatic breathing, and pelvic floor strengthening are included.
If just getting started in a yoga, or would like to deepen your understanding of some basic, common yoga postures, this “Common Postures in Yoga” video may be for you!
When we begin a yoga practice, the teacher often suggests you find a “comfortable seat” to begin. This isn’t always easy! This short video covers two options – cross-legged and kneeling – and offers props and minor adjustments to make a “comfortable seat” more attainable. ALWAYS add more props to create support in the spine and ease in the body. (A chair is also a viable option not covered in this video – make sure to have the back free from support if able, elevate hips slightly above the knees horizontally.)
This is a short practice to help you prepare to sit for meditation, chanting, or contemplation, and it is also a stand alone practice targeting some key areas in the body. (I’ll do this practice on days I’m super short on time, but want to squeeze in a little movement that will get my body flowing.) About 10 minutes long – perfect if you’re short on time.
The breath is one of the most powerful resources in your yoga practice! It is the compass that guides our movements, and informs the decisions we make on the mat. This “full yogic breathing” is a common starting and “return to” point for any yoga practice, and can also be a stand alone practice – about 6 minutes – to reset your nervous system and return to present.
If you are new to yoga, or have injuries or limitations that might prevent you from participating fully in a typical yoga practice, this short 13-minute video covers just a few common “Modifications in Practice” helpful in common yoga postures. We address ankles, wrists, shoulders, tight hamstrings, and offer gentler options for typically stronger postures. (We do not demonstrate use of chair which can add a LOT of additional support.)
Diaphragmatic breathing is foundational to relaxation! A stand alone “pranayama” or breath practice, this simple yet potent practice will activate the parasympathetic nervous system, responsible for the relaxation response in the body. Crocodile pose (“makarasana”) is a perfect posture to support diaphragmatic breath and the grounding effect of this practice.
Integrity in the pelvic floor creates stability, vitality, and grounding. In this video exclusively for women, “Awakening and Strengthening the Pelvic Floor,” we explore the deep, subtle muscles of the pelvic floor and low core to create a sense of strength and awakening, critical for most poses or “asana,” good posture, and a healthy pelvic floor. Learn to isolate places of weakness and disconnect, and build strength, connection, and resiliency for a stronger root and a more stable foundation – physically and emotionally. I sincerely believe this is a KEY PRACTICE for all women!!