Week Eight - The Final Session

Here are two home practices:

The Breath Brake. 
This practice focuses on preparing the body to sit and deepen into pranayama. The breathing ratio becomes a double length exhale. Breathing with an exhale twice as long as the inhale signals the nervous system to put on the brakes. It's useful before bed, to slow any panic or anxiety, and can be used daily to help the body/mind/nervous system retrain to slow down.

Movement for Bone Density.
Enjoy this practice that uses longer held poses These longer isometric hold pit agonist and antagonist muscle pairs against each other to build strength and increase bone density 

Week Seven

This is the full week seven live practice, plus a short accessible practice to look at leg alignment and inner thigh/adductor strength and stretching. 

Full Zoom class recording. 

Week Six

This week there are two home practices: one is a standing strength and stability practice (Because even though we want a steady mind having a strong steady body is really useful too. lol), and a video looking at what it takes to fall asleep in a way that's most always overlooked by experts. 

Week Five

Full Zoom Session Practice. Starting a stronger standing series followed by a downshift sequence. Lengthening breath work. Inhale 6; exhale 6; hold breath out. The short homework video moves away from a physical practice to living in alignment with the present moment. In yoga, it's called samadhi. 

Week Four

Full Zoom Session Practice. Starting a stronger standing series followed by a downshift sequence. Lengthening breath work. Inhale 6; exhale 6; hold breath out 3.

20-minute home practice using twists and longer exhale to settle and relax. 

Week Three

Full Session Practice (1 hour 20 minutes). More downshift- specific breath length work. More core!  

Deeper Breathing: a simple way to help settle mind and nervous system to create a greater sense of ease.
Follow the breathing ratios in this photo.  (inhale 4; exhale 4; hold breath out 4; repeat 6x. inhale 4; exhale 6; hold breath out 6; repeat 6x. repeat first phase again.)

Week Two

Full Session Practice (1 hour 20 minutes). Loads of good stuff. Deeper into the core, stronger legs, working with a longer exhale and slower movement. Plus the closing chat about the inside out nature of our experience and how we actually live in the feelings created by our thoughts and not so much the outside events or circumstances. This is good news because we're never depended on outside circumstances to change for us to settle and feel better. 

25-Minute Practice to Downshift (a bit stronger) 

7 Minutes of Core! No excuses.

Week One