Releasing Difficult Emotions / Guided Meditation

Find solace in this meditation by releasing any difficult emotions you’re experiencing. The practice of letting go can teach us about creating space between stimulus and response.  

Tips for your meditation practice: 
* This is your practice and there is no wrong way to meditate. Take what you need and let go of 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.
* Even if you meditate for 1 minute, the experience still counts!

Pair this meditation with a physical practice (Yoga for Releasing Anger or Yoga for Forgiveness) to support deeper healing and processing.

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

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

Tons of Spinal Twists / No Prop Yoga

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

A full body flow class with a ton of spinal twists. Spinal twists can help to restore and retain the spine’s natural range of mobility with the added bonus of relaxing the muscles in the shoulders and back.

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

Originally Taught on Facebook in 2020.

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

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.

Introduction to Astrology Workshop

Get ready to explore the mysteries of the cosmos. Discover the foundational principles of Astrology, explore the intricate cycles of planets and zodiac signs, and learn how to connect that to your own personal birth chart.

Adriana (@mindful.dose) is our Bold Yoga meditation teacher as well as our resident astrology practitioner. With her years of study and expertise, she will guide you on a journey of a self-discovery and personal growth at Mindful-Dose.

Manifestation / Guided Meditation

Bring your dreams into reality with this guided meditation for manifestation using your third eye chakra.

Tips for your meditation practice: 
* This is your practice and there is no wrong way to meditate. Take what you need and let go of the rest.
* If you're still learning to meditate, feel free to play this guided meditation in the background as you work or do chores.
* Even if you meditate for 1 minute, the experience still counts!

Pair this meditation with a physical practice Yoga for Manifesting to really ground and groove in the vibe!

Visit Adriana at: https://www.mindful-dose.com/ or follow her on Instagram @mindful.dose

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

Yoga for When Things Aren't Going Your Way / 20 Minute Yoga

I love being in control. Or at least to have the illusion of being in control. The truth is life is nothing is really in our control except for our perspective. This class is all about releasing the idea of things having to look a certain way and instead leaning into the freedom that comes with accepting things exactly as they are… as my therapist likes to tell me: “Living life on life’s terms.”

This doesn’t mean we need to dismiss our emotions or force any change, rather it’s an invitation to accept what is our relax our grip on trying to control…maybe just a little bit.

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

Everything is working out for my benefit. I live life on life’s terms.

*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 tips on creating a functional daily yoga practice.

One-Legged Sage Pose Variations / No Prop Yoga

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

A full body flow class that includes mobility and strength challenges that will promote trying different variations of One Legged Sage Pose. There’s even some arm balances thrown in!

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 September 7, 2020.

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.

Finding Peace in Sadness / Guided Meditation

Bring peace along with you as you navigate through feelings of sadness and grief. This meditation will help you find strength in a few moments of peace to help you feel uplifted after experiencing waves of sadness.

Tips for your meditation practice: 
* This is your practice and there is no wrong way to meditate. Take what you need and let go of 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.
* Even if you meditate for 1 minute, the experience still counts!

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

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

Confidence Boost / Under 10 Minute Yoga

This under 10 minute express class will give you the confidence boost you need to fire you up and ground you in your personal power. My hope is that this class will raise you out of low energy into high vibes so you can feel strong, ready, and unstoppable.

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

I am powerful! I am strong! I am (insert any word that fires you up)!

*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 community love and connection!

Half Heron Mermaid Bind / No Prop Yoga

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

This is an intermediate class because of mobility transitions, however don’t let that stop you (if you consider yourself a beginner) from giving it a try! There’s a heavy focus on hips in this class which gets us good and prepped to try our peak pose: a Half Heron Mermaid Bind!

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. Keep in mind that this class may be extra challenging if you are just learning the poses or have limited mobility. However, you always have the option try whatever works for you and 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 13, 2020.

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).

Follow @boldyogastudio and be the first to know when a NEW class is released, updates on workshops,
and more!

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:

Follow @boldyogastudio and be the first to know whenever a NEW class is released.

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.

Follow @boldyogastudio and be the first to know whenever a NEW class is released.

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