La Respiración y El Cuerpo / Meditaciones Guiadas en Espanol

Consejos para su práctica de meditación:
* Este es tu práctica. Quítese la presión y deje que la meditación sonido se siente en el fondo de lo que sea que estés haciendo.
*Si está creando un tiempo para sentarse y concentrarse por completo en la meditación, toma su tiempo empezando con el de 3 minutos para familiarizarse con el estilo. Cuando se sienta cómodo con la práctica, aumente su tiempo observando las meditaciones más largas hasta que se sienta cómodo nuevamente para crecer.


Para obtener más información de Adriana, visite: https://www.mindful-dose.com/ o sígala en Instagram @mindful.dose

La respiración y El Cuerpo / 3 minutos

Relaja la tensión en el cuerpo. Aprende cómo a conectar con la tensión usando la respiración en esta meditación con Adriana. Perfecto para niveles principiantes o cuando solamente tienes unos minutos para su práctica de mindfulness.

La respiración y El Cuerpo / 5 minutos

Relaja la tensión en el cuerpo. Conectar con la tensión de su cuerpo usando la respiración en esta meditación con Adriana. Perfecto para niveles intermedios o cuando quieres aumentar tu práctica de mindfulness.

La respiración y El Cuerpo / 10 minutos

Relaja la tensión en el cuerpo. Conectar con la tensión de su cuerpo usando la respiración en esta meditación con Adriana. Perfecto para niveles avanzados o cuando quieras reforzar tu práctica de mindfulness.

Arms / 15 Minute Yoga

Targeting arm strength and mobility will benefit the progress of your yoga practice as a whole; allowing you to move deeper into some poses, access new poses, and generally feel more stable during your time on your mat.

Bonus challenge:
*Hold your plank and forearm plank during all modification explanations.

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

Back Strength and Chest Openers / Under 20 Minute Yoga

We hold our experiences and emotions in our bodies. Overtime we may feel pain and tightness. When we stretch and strengthen our bodies through our yoga practice, we help ourselves process and release. This class focuses on a series of poses to build muscle and improve flexibility in our backs and chest; areas that impact our ability to love ourselves and others.

Please keep in mind that some of the sequences or movements in this class may 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.

Alignment Notes when Practicing Camel Pose:
*Knees should be two fists distance apart (when kneeling) before lifting the hips and arching the back.
*If you have sensitive knees, you can fold your mat under as a cushion for your knees.

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

The Sound of Breath / Extended 10 Minute Meditation

Try this extended 10 minute version of “The Sound of Breath” (guided meditation with Adriana) to connect to your breath; learn to feel the breath and listen to it. This is a wonderful meditation to gently extend the length of time you sit for your growing practice.

Tips for Your Meditation Practice:
*Take the pressure off and let the meditation play in the background of any normal daily activity.
*If you are creating a time to sit and focus entirely on the meditation, stop it early if you need to and practice listening for longer stretches over time.

For more from Adriana, visit: https://www.mindful-dose.com/ or follow her @mindful.dose

Follow @boldyogastudio for laughs, updates, and more!

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

The Sound of Breath / 5 Minute Meditation

Connect to your breath. Learn to feel the breath and listen to it in this 5 minute guided meditation with Adriana. The perfect video for beginning a meditation practice, returning to one, or when you only have a few minutes for your mindfulness practice.

Tips for Your Meditation Practice:
*Take the pressure off and let the meditation play in the background of any normal daily activity.
*If you are creating a time to sit and focus entirely on the meditation, stop it early if you need to and practice listening for longer stretches over time.

For more from Adriana, visit: https://www.mindful-dose.com/ or follow her @mindful.dose

Follow @boldyogastudio for laughs, updates, and more!

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

Simply Breathe / 10 minute Meditation

A 10 minute guided meditation to find some stillness, center yourself, and connect to your breath. The perfect video for beginning a meditation practice, returning to one, or just to watch whenever you want a mindfulness break in your day.

Tips for Your Meditation Practice:
*Take the pressure off and let the meditation play in the background of any normal daily activity.
*If you are creating a time to sit and focus entirely on the meditation, stop it early if you need to and practice listening for longer stretches over time.

For more from Adriana, visit: https://www.mindful-dose.com/ or follow her @mindful.dose

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.

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

Chair Yoga / 35 Minute Yoga

Chair Yoga utilizes the chair as a prop to help ground, stabilize, and support our poses as we move to the best of our own individual abilities. Together we’ll restore and energize our bodies and our minds.

We move through a series of postures that will develop fluid range of motion and overall muscle strength.

*Keep in mind: You never have to hold poses for the full count duration. Do what you can, when you can. Take breaks and come back to the class when you’re ready. Watch your endurance expand with each class you take!

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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.

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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!

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

Seated Flying Crow / 60 Minute Yoga

Welcome to my Living Room!! This vinyasa flow is intended to tighten and tone the entire body with a focus on building core strength and leg flexibility. In this practice, we'll move at a quicker pace and use some yoga props: 2 lb. weights (if you have them and want to use them!), a yoga strap, and yoga blocks.

Modified poses will be suggested throughout the class. Please keep in mind that some of the sequences or movements in this class may 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.

A “PLAY YOUR OWN PLAYLIST” CLASS!

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

Flying Crow Pose / 60 Minute Yoga

Welcome to my Living Room!! This vinyasa flow is intended to tighten and tone the entire body with a focus on building core strength and leg flexibility. In this practice, we'll move at a quicker pace and use some yoga props: 2 lb. weights (if you have them and want to use them!), a yoga strap, and yoga blocks.

Modified poses will be suggested throughout the class. Please keep in mind that some of the sequences or movements in this class may 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.

A “PLAY YOUR OWN PLAYLIST” CLASS!

Follow @boldyogastudio for laughs, updates, and more!

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

Sugar Cane Pose / 60 Minute Yoga

Welcome to my Living Room!! This vinyasa flow is intended to tighten and tone the entire body with a focus on building core strength and leg flexibility. In this practice, we'll move at a quicker pace and use some yoga props: 2 lb. weights (if you have them and want to use them!), a yoga strap, and yoga blocks.

Modified poses will be suggested throughout the class. Please keep in mind that some of the sequences or movements in this class may 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.

A “PLAY YOUR OWN PLAYLIST” CLASS!

Follow @boldyogastudio for laughs, updates, and more!

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

Splits / 60 Minute Yoga

Welcome to my Living Room!! This vinyasa flow is intended to tighten and tone the entire body with a focus on building core strength and leg flexibility. In this practice, we'll move at a quicker pace and use some yoga props: 2 lb. weights (if you have them and want to use them!), a yoga strap, and yoga blocks.

Modified poses will be suggested along the way. Please keep in mind that some of the sequences or movements in this class may 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.

A “PLAY YOUR OWN PLAYLIST” CLASS!

Please Note:

At minute 15:40 I mention the possibility of commercials. This class had been previously hosted on Youtube. It is no longer available on that platform. This video will now play commercial free.

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

Dancer's Pose / 60 Minute Yoga

Welcome to my Living Room!! This vinyasa flow is intended to tighten and tone the entire body with a focus on building core strength and leg flexibility. In this practice, we'll move at a quicker pace and use some yoga props: 2 lb. weights (if you have them and want to use them!), a yoga strap, and yoga blocks.

Modified poses will be provided (for all levels). Please keep in mind that some of the sequences or movements in this class may 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.

A “PLAY YOUR OWN PLAYLIST” CLASS!

Follow @boldyogastudio for laughs, updates, and more!

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

Yoga For Tight Shoulders

This vinyasa flow is to release tension held in our shoulders, upper body, and neck. We'll move at a steady pace throughout this class to warm up and stretch out our shoulder, neck, and upper back muscles (relieving soreness and tightness) before moving into our peak pose (Bow Pose) and slowing down to final Savasana.

60 Minute Intermediate Vinyasa Yoga Class:
*Full Body Flow
*Focus on Shoulder and Neck Flexibility

Playlist available in About section of Youtube Channel.

NO PROPS NECESSARY- but feel free to use a yoga strap (pair of leggings or sweatshirt for ease) or folded blanket for comfort.

Taught on August 1, 2022