Yoga Transitions / 35 Minute Yoga

Moving through transitions with ease during your asana practice, will help you to approach life transitions off the mat with the same space and grace.

PLEASE NOTE: This class is marked as INTERMEDIATE because it includes poses and sequences that will challenge hip flexibility. 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 can make this class more accessible by listening to your body: try what feels good, modify poses when needed and take rests when necessary.

*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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July 19, 2021 / NO PROP Slow Flow

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

We'll begin this class at a quicker pace to warm up our muscles before slowing it down for the second half of class; moving into longer pose holds for a full body stretch to build flexibility.

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

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.

Originally Taught on Facebook on July 19, 2021.

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 Manifesting / 20 Minute Yoga

Get into a flow so you can feel the feelings of what you want to call into your life already being in your life NOW.

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

[Thing you want] is here! It came easily and effortlessly. It’s here and it feels so good

PLEASE NOTE: This class is marked as INTERMEDIATE because it includes poses that will challenge your balance. However, you can make this class more accessible by bringing yourself closer to a wall or placing yoga blocks at the top of your mat (to bring the ground up to your hands)!

EDIT to the Following Verbal Cue Errors:
at 3:45 minute mark- I say “…lower into your forward fold.” You should be lowering the chest down to the ground deepening into your child’s pose.

at 3:50 minute mark- I say “…coming into a comfortable forward fold…” You should move into a comfortable child’s pose, whatever that may look like in your body.

at 14:59 minute mark- I say “…take your left leg and bend it to the outside of the right hip..” You should be bending your LEFT leg, not your right.

*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).

JOURNAL PROMPT

(BEST PRACTICE: DO THIS EXERCISE BEFORE TAKING THE CLASS)

Get out your journal or the notes app in your phone. (I prefer physical writing when I’m engaging my spiritual practice but you do you!!). Write down what it is you desire. Get clear! This might be challenging- a lot of the times there’s baggage around what it is we truly want. Take some times to explore and dig to the root desire. Once you have it: write out why you want it, what it would bring into your life, how it would serve you and those around you. Become clear in your “why’s”. Take a deep breath in and feel as if your desire has already arrived (what would you be doing? thinking? saying? in this exact moment.) Exhale the breath out.

Come back to the feeling of the desire already being yours, already being integrated into your experience. Stay in the feeling for as long as you can (even if it’s only one full breath round). Practice this yoga class coming back into the feeling as frequently as you can!

One of the best books for learning to use manifesting principles:
Make it Happen: Manifest the Life of Your Dreams by Jordanna Levin

Yoga for Moving Through Fear / 35 Minute Yoga

Fear stops us from living life fully.  It keeps “safe” by keeping us where we’re at.  When we practice pushing right up against fear in small doses on the yoga mat, we practice how to challenge the idea of fear off the mat; which opens us up to expansion!

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

I can do hard things. Everything is working out for my benefit.

PLEASE NOTE: This class is marked as INTERMEDIATE because it moves at a high intensity pace. 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 can make this class more accessible by opting out of poses / taking breaks during sequences that don’t work for you right now.

*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 Crow Pose Tutorial for detailed directions, alignment, and exercises:

Watch this Pigeon Pose Tutorial for detailed directions and modifications:

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

Stress Less Yoga for Teens / 30 Minute Yoga

Need some help finding your calm? Move with me in this 30 minute class to relax, ground, and chill out.

Playlist to listen to during class: Stress Less Playlist

PLEASE NOTE: YOU WILL NEEED A WALL FOR SEVERAL OF THE POSES IN THIS CLASS!

*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).

Yoga for Success / 10 Minute Yoga

Take this class right before any situation where you’d like to experience SUCCESS. This is a powerful sequence intended to boost confidence and strength (to light you up), so it will work better for situations where you want to make an impact, have influence, or leave a positive impression.

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

I am here on purpose. I am destined to succeed.

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.

*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!

Pigeon Pose: Hip Opener Tutorial

Review the Pose: Pigeon Pose (Eka Pada Rajakapotasana)

Alignment Cues-
*Square hips as much as possible (use a pillow, folded blanket, or yoga block to prop up hip of bend knee side), work towards the front bend knee’s shin running parallel to the top of the mat.
*Your rear leg should be in a neutral position (not rotated outward), flat on the floor. Tuck your toes under and lift your thigh up off the mat to adjust so your hips are square. Look backward and make sure that your back foot is pointing straight back.

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Crow Pose: Arm Balance Tutorial

Review the Pose: Crow Pose (Kakasana)

Alignment Cues-
*Hands are about shoulder distance apart, fingers are gripping the mat
*Look forward, lean forward, move forward
*Come onto the balls of your feet and lift your hips high. Bring your knees toward your upper arms.
*Firmly press your knees to your upper arms OR squeeze the knees against the elbows (depending on which version you are taking)
*Keep lifting the tailbone up, towards the sky
*Engage the core (inhale through the nose, exhale make a shhh sound out of the mouth), draw the heels towards the booty.

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How to Exit Savasana Pose: Tutorial

Review the Pose: Corpse / Final Relaxation (Savasana)

Objective:
*Bring movement back into the body and lift into a seated position using as little effort as possible, so as not to build heat after the body has cooled.

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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!

Amabilidad / 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

Amabilidad / 3 minutos

Aumente su conciencia con este corto práctica que incluye un escaneo corporal y técnicas de respiración.

Amabilidad / 5 minutos

Aumente su autoconciencia atrayendo energía de bondad amorosa hacia usted mismo.

Amabilidad / 10 minutos

Continúe aumentando su autoconciencia atrayendo energía de bondad amorosa a los demás.

Yoga for Receiving an Answer / 30 Minute Yoga

Movement is one of my favorite ways to receive an answer or clarity around a question or situation. Use this class to ground and calm, clearing room to hear intuitive guidance.

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

I am willing to receive an answer. I trust my inner guidance.

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.

Tips for getting into Toe Stand:
Deep breath in, making a “shhhh” sound as you release the breath through your mouth. The “shhh” sound will help to engage the core; draw the belly button towards the spine and lift the knees in one motion. Try it and let it go. You’ll train your core to engage and support this pose with practice.

*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).

Journal Prompt

(best Practice: do this exercise before taking the class):

Get out your journal or the notes app in your phone. (I prefer physical writing when I’m engaging my spiritual practice but you do you!!). Write down the question / situation (try to be as clear and concise as possible). Free write on the situation: here’s where you can allow all the angles, fears, and questions to come up and out onto the paper. When you’ve written all that you want to write, go back to your original question / situation: Take a deep breath in, let the free write go. Exhale the breath, trust that you will be guided to receive clarity.

Get ready to receive guidance. It may come at any time through during class or in the days after. It may come through nudges, inspiration, new ideas, people around you… listen in!

Follow @boldyogastudio for laughs, updates, and more!

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

Chair Yoga with Standing Poses / 40 Minute Yoga

During a chair yoga practice, we use 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 with gentle and accessible movement. There is a standing section towards the middle of this class where we will use the chair to help us balance as we try several standing postures. Please make sure you are in a space and use a chair that will facilitate these standing poses in a safe way. You always have the option to skip this section (simply fast forward the video or remain seated throughout the standing section).

*Keep in mind: You never have to hold poses for the full count duration or complete the full set of exercises. Do what you can, when you can. Take breaks and when you are ready, rejoin us in the movements.

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Yoga for Releasing Anger / 13 Minute Yoga

Anger can protect us and fire us up.  But when it gets stuck, it’s no longer serving us.  And it’s time to move it out.

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

It is safe to release my anger.

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.

*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).

Pair your physical practice with the Releasing Difficult Emotions Guided Meditation to support deeper healing and processing.

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

Chair Yoga for Mobility / 40 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 with gentle and accessible movement. In this class, we will move through a series of postures that will develop fluid and pain free range of motion.

*Keep in mind: You never have to hold poses for the full count duration or complete the full set of exercises. Do what you can, when you can. Take breaks and when you are ready, rejoin us in the movements.

Follow @boldyogastudio for laughs, updates, and more!

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

Prosperity / Guided Meditations

* 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

Reconnect with any energy you've spent and bring yourself back to a fresh start.

5 minutes

Reconnect with the energy you've spent and recollect yourself to envision expansion. Hone in on the expansion effort to invite feelings of prosperity.

10 minutes

Reconnect with the energy you've spent and recollect yourself to envision expansion. In this expanded meditation, we practice a mantra to invite prosperity in and maintain and expansive energy flow.

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

Chair Yoga for Strength / 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.

In this class, we will 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 or complete the full exercise set. Do what you can, when you can. Take breaks and when you are ready, rejoin the class. Over time, you’ll notice that your endurance will expand with each class you take!

Follow @boldyogastudio for laughs, updates, and more!

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!