Yoga Fundamentals

Unlock Your Flexibility / 33 Minute Yoga

I LOVE a good flexibility class. Afterwards I feel like I stand taller, move more freely, and have an renewed emotional elasticity. When my body feels less tight and constricted, I’m less likely to fall into a sour mood or short temper flare. Flexibility in my body leads to flexibility in my daily experience.. plus there’s the added bonus of being less injury and accident prone. All in all increasing your comfort factor with a juicy flexibility class is where it’s at.

No props necessary.

If you’d like to go right into the physical practice, skip to the 5:50 minute mark.

Breathing For Your Pelvic Floor / 15 minute Breathework Practice

I practiced these breathing techniques everyday during my pelvic floor rehabilitation journey; healing from complete bladder incontinence to regaining full control of my bladder and returning to normal function!

Don’t worry if you feel like you can’t feel anything or you’re struggling to isolate your muscles groups. I couldn’t feel a single thing for awhile (easily a couple of weeks) in the beginning and to be honest I’m still learning to isolate the muscles…sometime I get it, most of the time I don’t, all the time I’m trying my best and keeping my focus on the engagement.

*DO NOT PRACTICE THIS TECHNIQUE IF YOU ARE PREGNANT OR BELIEVE YOU MIGHT BE PREGNANT. Breath retentions can increase intra-abdominal pressure and reduce the amount of oxygen available to the baby.

After watching the video for the first time, you can go right into the practice by skipping to minute 2:23.

Pelvic Floor Express / 12 Minute Yoga

PLAY YOUR OWN PLAYLIST OR LISTEN ALONG TO ONE OF OURS

Born from my own personal struggle with drips and leaks after having my baby boy, this class includes many of the exercises I used to regain control and reestablish pelvic floor strength. Rebuilding the pelvic floor can be a slow healing process with embarrassing setbacks but we can keep moving forward together. Whether you experience drips when you laugh, cough, or sneeze OR leaks before making it to the bathroom, you are not alone. This class is here for you and will support your pelvic floor progress.

If (after this class) you still feel like there’s more room for improvement, visit a pelvic floor specialist. We do not have to accept leaks and drips as inevitable!

Yoga for Tree Pose / 60 Minute Yoga

PLAY YOUR OWN PLAYLIST OR LISTEN ALONG TO OURS: BOLD PLAYLIST.

A grounding class for personal growth; rooting your feet down into the earth and reaching through your fingertips to the sky . We will engage focus and attention to find balance.

This class will target hamstrings and hips, strengthening the lower body. While practicing tree pose will improve posture and balance by learning to extend through the spine and engage the core.

Please keep in mind that while this is a beginners class, some of the sequences or movements in this class may still be challenging if you are just learning the poses, have limited mobility, or sensitivity. However, you always have the option to try whatever works for your body and opt out of poses / take breaks during sequences that don’t work for you right now.

Follow @boldyogastudio for tips on creating a functional daily yoga practice.

Standing Yoga / 30 Minute Yoga

THIS IS A PLAY YOUR OWN PLAYLIST CLASS OR LISTEN PICK A BOLD PLAYLIST.

Energize your body with this “no knees” standing sequence yoga class with Dawn. This pose series will help you improve balance, strength, and flexibility.

Please keep in mind that while this is a beginners class, some of the sequences or movements in this class may still be challenging if you are just learning the poses, have limited mobility, or sensitivity. However, you always have the option to try whatever works for your body and opt out of poses / take breaks during sequences that don’t work for you right now.

Follow @boldyogastudio for tips on creating a functional daily yoga practice.

Night Stretch / 10 Minute Yoga

Add this 10 minute sequence to your night time routine to prepare the body for deep and restful sleep. These poses purposefully build on one another to maximize a peaceful transition from the active demands of your day to slowly releasing into calm and quietness.

PLEASE NOTE:

*I do not mirror in this video, so it will look like I’m moving in the opposite direction as you. Follow my verbal directions or follow along visually (in which case you will be moving opposite to my verbal direction).

Follow @boldyogastudio for laughs, updates, and more!

Tag @boldyogastudio so we can build a BOLD community of yogis together!

Yoga for Strength / 25 Minute Yoga

Building and maintaining strength is essential for a healthy, active, and independent lifestyle. Strength training has been linked to reduced risk of injury AND improved bone health; making your daily activities easier and safer to perform. This class uses specific poses and sequences to engage the body in building strength and coordination.

Please keep in mind that while this is a beginners class, some of the sequences or movements in this class may still be challenging if you are just learning the poses, have limited mobility, or sensitivity. However, you always have the option to try whatever works for your body and opt out of poses / take breaks during sequences that don’t work for you right now.

PLEASE NOTE:

*There is no cue for moving off of a pillow or block, please do so after the opening breathwork, before we begin moving the body.

*I do not mirror in this video, so it will look like I’m moving in the opposite direction as you. Follow my verbal directions or follow along visually (in which case you will be moving opposite to my verbal direction).

Watch this 2 min. tutorial to learn how to exit Corpse Pose (Final Relaxation Pose) with ease.

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Tag @boldyogastudio so we can build a BOLD community of yogis together!

Yoga for Balance / 30 Minute Yoga

Having good balance helps in preventing falls, injury, and making your daily activities easier to perform. Maintaining balance is a complex task that requires coordination from your muscles, tendons, bones, eyes, ears and brain. This class uses specific poses and sequences to engage the body in practicing and strengthening balance.

Please keep in mind that while this is a beginners class, some of the sequences or movements in this class may still be challenging if you are just learning the poses, have limited mobility, or sensitivity. However, you always have the option to try whatever works for your body and opt out of poses / take breaks during sequences that don’t work for you right now.

PLEASE NOTE:

*There is no cue for moving off of a pillow or block, please do so after the opening breathwork, before we begin moving the body.

*I do not mirror in this video, so it will look like I’m moving in the opposite direction as you. Follow my verbal directions or follow along visually (in which case you will be moving opposite to my verbal direction).

Follow @boldyogastudio for laughs, updates, and more!

Tag @boldyogastudio so we can build a BOLD community of yogis together!

Yoga for Backbends / 25 Minute Yoga

Improve back flexibility, mobility, and strength with this Introduction to backbends class. Backbends have the added benefit of promoting posture and relieving tension and tightness.

Please keep in mind that while this is a beginners class, some of the sequences or movements in this class may still be challenging if you are just learning the poses, have limited mobility, or sensitivity. However, you always have the option to try whatever works for your body and opt out of poses / take breaks during sequences that don’t work for you right now.

PLEASE NOTE:

*There is no cue for moving off of a pillow or block, please do so after the opening breathwork, before be begin moving the body.

*I do not mirror in this video, so it will look like I’m moving in the opposite direction as you. Follow my verbal directions or follow along visually (in which case you will be moving opposite to my verbal direction).

Follow @boldyogastudio for laughs, updates, and more!

Tag @boldyogastudio so we can build a BOLD community of yogis together!

Warrior Poses / 20 Minute Yoga

This video is a perfect Beginner Introduction to the Warrior Poses:

Warrior One, Warrior Two, and Warrior Three are fundamental yoga poses. Each one helps to stretch and energize the body. This is the perfect video for low impact strength training. You'll learn alignment for each Warrior pose and then move through them consecutively in a "flow" (a sequence of poses put together to connect the movement with the breath).

Move in whatever way feels good for you in your body! You can always adjust, modify, and skip poses or sequences that don't feel good just yet.

Follow @boldyogastudio for laughs, updates, and more!

Tag @boldyogastudio so we can build a BOLD community of yogis together!

Neck Stretch / 20 Minute Yoga

Here's the thing, we spend SOOO much time looking down; we're looking at our phones for work, for entertainment, for reading...

Add to that, most of us carry stress in our shoulders and upper back. Which means our necks just can't catch a break.

Try this Under 25 min yoga class to stretch out your neck and shoulders for improved mobility AND comfort; release tension while giving your neck some much needed TLC so you can go back to looking down with more ease.

Follow @boldyogastudio for laughs, updates, and more!

Tag @boldyogastudio so we can build a BOLD community of yogis together!

Evening Movement / 20 Minute Yoga

Good Evening!

Some days come to a calm, happy end while other days we can’t wait for the moment when we can climb under the covers. Whether today was wonderful or …not this yoga sequence is the perfect addition to your evening routine.

This calming sequence will help you to release the day and find peace and stillness. The gentle movement will restore and prepare your body for deep sleep.


*A Note About Affirmations:
Not every affirmation will resonate with you. I encourage you to allow the words to wash over you and simply be in the energy of the phrases.

Follow @boldyogastudio for laughs, updates, and more!

Tag @boldyogastudio so we can build a BOLD community of yogis together!

Morning Movement / 20 Minute Yoga

Good Morning!

Are you waking up a little stiff? A little sluggish? Or maybe you’re the opposite (Hello my fellow morning people, I see you!) No matter which category you fall into, this yoga sequence is perfect to get you going, get you centered, and get you ready for the day (or the afternoon or whenever you wanna move with me).

We start (and end) with a short morning meditation and affirmations to help you feel good and start your day off with a positive mindset. Then we get into some movement, slowly waking our bodies up with care.

*A Note About Affirmations:
Not every affirmation will resonate with you. I encourage you to allow the words to wash over you and simply be in the energy of the phrases.

Follow @boldyogastudio for laughs, updates, and more!

Tag @boldyogastudio so we can build a BOLD community of yogis together!

Sun Salutations / 10 Minute Yoga

This video is a perfect Beginner Introduction to the Sun Salutation Sequence:

A Little About The Sun Salutation:
Traditionalists contend that the sequence is at least 2,500 years old.  During Vedic times, it began as a ritual prostration to the dawn.  Skeptics of this dating maintain that Sun Salutation was invented by the raja of Aundh (a former state in India, now part of Maharashtra state) in the early 20th century, then disseminated to the West in the 1920s or 1930s.  

Traditionally, Sun Salutation is best performed outdoors, facing east-the location of the rising sun, a symbol of the dawn of consciousness.  In most western Yoga practices, Sun Salutation is used mostly as a preliminary warm-up for an asana session.  

The transition from posture to posture is facilitated by either an inhalation or an exhalation. As you move through the sequence, watch your breath closely; always breathing in through your nose (Nasal breathing filters and warms incoming air and slows your breathing down).  

Move in whatever way feels good for you in your body! You can always adjust, modify, and skip poses or sequences that don't feel good just yet.

For Beginners: Practice this 10 minute video to get comfortable with the flow of breath and postures, begin to build muscle strength, and to slowly stretch the entire body.  

For Intermediate / Advanced students: Try to fit this video on days when you only have 10 minutes for yoga!

Follow @boldyogastudio for laughs, updates, and more!

Tag @boldyogastudio so we can build a BOLD community of yogis together!