You Tube Channel
Design Your Own Home Practice
These videos are provided on You Tube so that you can pick and choose what you like to build your own home practice. Enjoy!
Mindfulness Movement Videos
Breathing Your Spine Awake
Using the breath and gentle movement, this seated series does wonders for relaxing the body and opening the breath. The series comes from the book Yoga for Pain Relief by Kelly McGonigal. You can do this series seated in a chair or on the floor.
https://www.youtube.com/watch?v=hDIVWPuKzJI
Body Roll Options
These techniques offer ways to give yourself a massage using only your body weight against the hard floor. It is not recommended to do these techniques anywhere but on the floor. Do what works for you and leave the rest. Go easy and remember to consult your healthcare provider.
https://www.youtube.com/watch?v=7LVOmLntGDU
Computer Athlete Three Step
This series is a quick, three step approach to address the chronic muscular imbalances that accompany long hours at the computer. This is certainly not the only way address what is called the “upper crossed syndrome” but it is a quick and easy way to take breaks from working at a computer (or working on anything with your hands in front of you. Wait! That’s almost everything we do!).
https://www.youtube.com/watch?v=7ki19lsWsws
Double Leg Lift
This series works everything from the belly button down. It is a wonderful series to do after the hip resistance series and together they can help relieve low back discomfort.
https://www.youtube.com/watch?v=GHQGHEvul0U
Extended Pump Series
This is my go-to series. If I don't have time for anything else, I make sure this is the series I do.
https://www.youtube.com/watch?v=2ILFJ4WhJRA
Floor Seated Hip Series
This series is to be done on your yoga mat on the floor. If you’re looking for something to address the muscles impacting low back and hip comfort and health, this can do the trick. However, it requires a fair amount of flexibility. Take from the series the positions that work for you and simply skip the ones that your body doesn’t enjoy.
https://www.youtube.com/edit?o=U&ar=2&video_id=zOp751KsFyA
Head and Neck Exercises
These are simply movements you can incorporate easily into your day to ease the tension in your neck. Check with your healthcare provider to be sure these movements are appropriate for you.
https://www.youtube.com/watch?v=4XtMdGGNzyw
Hip Resistance Series
This series is great for releasing tightness in the back and hips. Go gently with only 10% effort. This is NOT about strengthening, simply releasing. Keep the breath steady and smooth. Consult your healthcare provider to be sure this is right for you.
https://www.youtube.com/watch?v=xL_22NgTuLA
Huna Dance
This is a standing series based on the seven principles of Hawaiian Huna as taught by Serge Kahili King. This is a lovely, moving “prayer” reminding us to be aware, free, focused, here, loved, strong and whole. It is also a great way to breathe more deeply, thus energizing and calming yourself whenever you choose. You can do this series from a seated position as well. For more information about the Kahili tradition of Hawaiian Huna go to www.huna.org.
https://www.youtube.com/watch?v=rwN_q1iAG00
Kitchen Counter Series
This is a standing series using the kitchen counter for stability and support. It can be a great way to get your body moving to start your day, or anytime you need a full body, quick “pick me up.” You don’t need a kitchen counter for this series. You can always use a chair (against a wall or on a sticky mat so it doesn’t move on you!) or a wall. Do the parts of the series that work for you and leave what doesn’t.
https://www.youtube.com/watch?v=lqT2Y6gQMV4
Lying Crescent Moon
This lying posture is a delightful way to open the lateral aspects of the body. It can be helpful in opening the body for deeper breathing as well.
https://www.youtube.com/watch?v=Hl6sYO3GA4Q
Lying Twist: Safeguards and Options
The lying twist (if it is appropriate for your body) can be very relaxing and revitalizing. Here we discuss considerations for doing the lying twist safely and some variations you might want to explore.
https://www.youtube.com/watch?v=ylFqnO2snC0
Moon Salute
Many people are familiar with the Sun Salutation in yoga. This series, called the Moon Salute, opens the lateral aspects of the body while working to strengthen the lower body.
https://www.youtube.com/watch?v=PfSC5zHTwlA
Neck and Upper Body Series
This series helps to ease tension in the upper body and neck area. If parts of the series are not comfortable or appropriate for you, simply skip them.
https://www.youtube.com/watch?v=hcj5NcGMgc4
Pigeon Series
The “pigeon” is a classic in yoga classes. This series expands on the pigeon to provide a lovely opening for many of the muscles involved in low back, hip and pelvic tightness and discomfort. Do only what works for you. Consult your healthcare provider to be sure this is appropriate for your body.
https://www.youtube.com/watch?v=4vCDbEowSCA
Pump Series
This lying pump series works everything from the belly button down to and including the feet. This series was "standard" practice in Gil Steinberger's yoga classes. Do the whole series or just the parts of it that feel good for you. Remember to consult your healthcare provider to be sure lying supine is appropriate for your body.
https://www.youtube.com/watch?v=1JFcz3zr1jA
Seated Foot Massage, Stretch and Toe Spread
This series can be done seated in a chair or seated on your yoga mat. It is a great way to be nice to your feet! It also helps to keep your feet pliable and healthy.
https://www.youtube.com/watch?v=Gq6C4v1AhJQ
Side Lying Series
Leg lifts, twists and shoulder openers - all from a side lying position.
https://www.youtube.com/watch?v=WAaeS1CoROg
Standing Footwork with Props
Self-massage and gentle stretches to help keep your dogs from barking.
https://www.youtube.com/watch?v=SeSOQewj_fs
Standing Warm Up
During any given day, we don’t always invite the body to enjoy how it can move. This standing series serves as a great way to wake up the spine and allow it to gently enjoy moving again.
https://www.youtube.com/watch?v=MBQgqnZlwx4
Sun Salute
The Sun Salutation series is a classic series in yoga. There are many ways to do the series – this is just one. This video shows Sun Salutation leading with the left leg. Do the series twice, leading with the right leg the second time.
https://www.youtube.com/watch?v=PPEDBtGEjUI
Warrior I Flow Series
This is a standing series based on the warrior I pose. It is a great way to energize and focus. It can be helpful too if you sit quite a bit as it helps to open both the chest and hip flexors.
Thanks to Kathy Hunter for sharing this series with me.
https://www.youtube.com/watch?v=nLyQaYueDCk
Warrior II Flow Series
Based on the warrior II yoga pose, this series helps to strengthen the body and provide flexibility and openness for the torso. Experiment with the poses and how they flow into one another – for example, hold each pose for three breaths in the first round, then two breaths for each pose in the second round, and finish with holding each of the three poses for one breath a piece. It might be a bit much at first. Go easy and do only what your body enjoys.
https://www.youtube.com/watch?v=64q5-BLRewQ
Guided Meditation Audio Journeys
10 – 1 Countdown (Studio recorded) (5:46) Using the numbers 10 to 1, count your way to stillness
https://www.youtube.com/watch?v=8P9u34n3AWw
10 – 1 Countdown (phone recorded with music) (6:44) A basic meditation technique of counting backwards from 10 - 1. Background music from Michael Benghiat's Meditation CD.
https://www.youtube.com/watch?v=e0Eu3cPCvRA&t=22s
Ascending toward Peace (5:46) Ascend a staircase or ladder in your mind's eye to find peace and serenity
https://www.youtube.com/watch?v=StARza8KF4Q
Autogenic Relaxation (13:03) Six affirmative statements combined with the breath gently guide one toward the peace and stillness within. Guitar music provided with his permission by Dan Erdman from the CD Into the Very Heart of Me.
https://www.youtube.com/watch?v=iWVKzvdt2LE&t=356s
Balloons (6:30) Imagery for clearing your head
https://www.youtube.com/watch?v=w3xRafW8DZA
Body Listening (10:55) Listen more deeply to your own body of knowledge
https://www.youtube.com/watch?v=VgvWT4A1LXg
Chakra Clearing and Aura Expansion (11:12) Adapted from Barbara Ann Brennan's book, Hands of Light, this is lovely and expansive meditation
https://www.youtube.com/watch?v=OJTWMeivdO0&t=1s
Energy Balancing (9:46) Move toward balanced stillness
https://www.youtube.com/watch?v=wIMG-vNP3KY
Guided Color Breathing (10:27) Relax and rest in color vibration
https://www.youtube.com/watch?v=9PBdHacWNWw
Lake Visualization (6:41) Using imagery of lake, allow yourself to become still and serene
https://www.youtube.com/watch?v=qTFf8mNHWRo
Mindfulness Meditation (16:45) The script for this mindfulness meditation comes from a wonderful book titled New World Mindfulness by Donald McCown and Marc S. Micozzi. Enjoy!
https://www.youtube.com/watch?v=PzwHJrvuvZI
Progressive Relaxation (10:12) This is a variation of the classic progressive relaxation technique inviting a warm, healing glow into every part of your body.
https://www.youtube.com/watch?v=O59yAzqU7qk
Rain Cleansing (5:05) Standing in a soft, gentle rain cleanse your body, mind and spirit
https://www.youtube.com/watch?v=mdg9P8akg8I
Stair case to peace (10:09) Walk yourself down a staircase and into a place that for YOU means peace.
https://www.youtube.com/watch?v=YL-kvSomMxg
Surrender (8:39) Embody the concept of surrender - head to toe
https://www.youtube.com/watch?v=I4mZu4IBBaU
Sweeping (4:35) Imagery for clearing cluttered mental energy
https://www.youtube.com/watch?v=zcclJaxg2NA
The Cloak Release (6:52) Imagery for releasing heaviness of mind, body, heart and soul
https://www.youtube.com/watch?v=N9T5maLfmkw
The Golden Net (5:49) Clear the business of your body, mind and spirit with this golden net imagery
https://www.youtube.com/watch?v=3URW7-gOabA&t=13s
The Platter (5:49) A bit "volatile" for some, this imagine invites you to platter up your concerns and worries and set them aflame
https://www.youtube.com/watch?v=gOz8ZCtlUik&t=4s
The Stream (5:40) Release the clutter in your mind with this stream visualization.
https://www.youtube.com/watch?v=N3voKqQxzmQ
The Tree Release (4:42) Using an image of a tree, give yourself permission to release concerns and worries
https://www.youtube.com/watch?v=MaALPM1t44w&t=8s
Unplugging (5:06) Give yourself permission to "disconnect" from people, places and things calling for your energy and attention. Not forever, just long enough to rest and relax
