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).

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Yoga for Grieving / 25 Minute Yoga

Whether you are in active mourning or passing through a time of grief, I hope this class provides you with support, peace, and comfort.

Class Mantra (let your mind rest on this phrase while you move):

It is safe to mourn. I am loved and supported in my grief process.

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.

*Cue Correction at 3:22- Reclined Spinal Twist, hugging right knee to chest: use the left hand to guide the RIGHT knee across the body to the left side.

*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).

Listen to this 10 Minute Guided Meditation to receive more support in your grieving process:

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Amor y Paz / 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

3 minutos

Conéctate con el poder de tu corazón en esta meditación. Esto es perfecto para practicantes principiantes. La meditación guiada es detallada y completa.

5 minutos

Conéctate con el poder de tu corazón en esta meditación. Concentra tu energía en la paz y el amor que el corazón puede sentir.

10 minutos

Conéctate con el poder de tu corazón en esta meditación. Concentra tu energía en la paz y el amor que el corazón puede sentir. Usamos la técnica de meditación de bondad amorosa para lograr esto.

Eagle Pose: Balance Tutorial

Review the Pose: Supported Shoulder Stand (Garudasana)

Alignment Cues-
*Weight is evenly distributed between all four corners of standing foot.
*Lower the booty down to drop your center of gravity and create a better shelf for the top leg / squeeze the legs together.
*Let your gaze rest on a non moving spot to help with balance.

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Shoulder Stand: Inversion Tutorial

Review the Pose: Supported Shoulder Stand (Salamba Sarvangasana)

Alignment Cues-
*Pull the toes up towards the sky to lift the body UP rather than dump the body’s weight into your supporting hands.
*Tuck the tailbone, draw the belly button to the spine, and move the hips forward to engage the core.
*Position the chin toward the chest to encourage a long neck resting on the ground and move the gaze toward the navel.

This position always feels a bit cramped to me. If you’re like me, work on creating more space by pulling UP. Stay for a few rounds of breath before lowering down with control.

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Pre and Post Workout Stretch / 5 Minute Yoga

Bring yourself close to a wall for your Pre Workout Stretch, you’ll need it for 2 parts of the practice.

Pre Workout Stretching can help you warm-up the body and act as a transition between the normal flow of your day and your workout. Watch and move along to this 5 minute yoga practice at the beginning of your workout routine.
*Best place for it: right before you begin your cardio warm-up!

Post Workout Stretching reduces your risk of injury, improves flexibility and mobility, and reduces muscle stiffness/pain. It aids in the muscles recovery process so you actually do feel great after a workout! Watch and move along to this 5 minute yoga practice at the end of your workout routine.
*Best place for it: right after you workout (before you shower, leave the gym, etc.)!

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

Yoga for Overflow / 25 Minute Yoga

Consider this a Draino class for your money pipes. When the pipes are clogged; there’s blocks and resistance. When the pipes are cleared; there’s flow. Let’s unclog the pipes!

Class Mantra (let your mind rest on this phrase while you move):

Money flows effortlessly and consistently into my life.

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.

If you’ve never done Fairydog Leaps before, practice this tutorial:

Deepen your Overflow practice by listening to this 10 Minute Guided Meditation on Prosperity!

Breath Stages / Guided Meditations

Tips for your meditation practice: 
* This is your practice and there is no wrong way to meditate. Take what you need and discard the rest.
*If you're still learning to meditate, feel free to play these guided meditations in the background as you work, or do chores.

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

3 Minutes

Take a brief moment to settle your breath and body with the 3 part breathing method. Adriana will lead you through the early phases of your meditation practice to go directly to grounding your energy.

5 Minutes

Move through the breath stages to slow down your thoughts and mellow out from the hustle and bustle of the day.

10 Minutes

Use this full 10 minute guided meditation to center into a safe, calm space to reflect and ground your energy.

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Fairydog Leaps: Inversion Tutorial

Fairydog Leaps are my favorite inversion practice for finding “float”. Float is when you have complete control as you kick up and as you lower back down. The goal of your fairydog leap is NOT to kick up to a handstand but rather to feel some hang time in between the ascent and descent. So don’t worry if you only leap an inch (or even less) off the floor.

Alignment Cues:

*External rotation in your shoulders.
*Walk your feet in to shorten your downdog and begin to stack your wrists underneath your shoulders.
*Use the power exhale to engage the core and force your next inhale.

As you gain strength and control, try to straighten out your “push-off” leg (once lifted off the mat) so that your legs are making the shape of the letter L.

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Side Plank: Alignment and Modifications

Review the Pose: Side Plank (Vasisthasana). Find the option that works best in your body and use that form whenever “side plank” is called during a class. Come back to this video and revisit proper alignment when you are ready to move to another form of the pose.

*In all expressions of the pose, remember to reach through your heels and imagine lengthening your body to create a long line from your heels to your head. Gaze straight ahead at a steady point to anchor your balance. Draw the belly button into the spine to engage your core.

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Core / 15 Minute Yoga

A strong core stabilizes the entire body; supporting the spine, the back, hips, knees, and on and on. When we focus on building core strength, we get the added benefit of developing stamina and control.

TIPS AND TRICKS:
*Pause the class to take breaks when needed and feel free to skip the full count if you want. Maximize the benefits by listening to your body and tailoring your practice to your comfort.
*Practice drawing your belly button to your spine and engaging the core for as many of these poses as you. Over time, you can try to hold your engaged core for longer and longer stretches during your practice.
*Remember to breathe! Draw the breath in through the nose and make a “shhhhhh” sound as you release the breathe through the mouth.

WATCH THIS VIDEO FIRST FOR SIDE PLANK: ALIGNMENT AND MODIFICATIONS

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Legs / 15 Minute Yoga

Targeting leg and ankle strength will create a stable base for your practice; supporting and grounding each pose.

Pause the class to take breaks when needed and feel free to skip the full count if you want. Maximize the benefits by listening to your body and tailoring your practice to your comfort.

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

Chair Yoga / 30 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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Booty / 15 Minute Yoga

***EDITING ERROR: During the editing process the first leg sequence (Rainbow Leg Lifts on the left side) was accidentally cut. You can pause the video and do 3 full rotations before lowering into the side stretch OR you can complete your full 3 rotations at the end of the sequence or at the end of the class! ***

This low impact strength training class will build muscle, endurance and cardiovascular fitness while targeting the glutes. These movements will help with overall mobility that will benefit your entire yoga practice. Added bonus: you’ll feel really good after 15 minutes of getting your heart rate up!

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

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!