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UNDER 30-MIN Quick Reach YOGA & MEDITATION
JOURNEY TOWARDS MERMAID POSE
Introduction
How To Approach This Series
Tutorial: Pigeon Pose Modifications + Variations (11:31)
Yin Yoga: Hip Flexibility and Backbend Prep (63:48)
Vinyasa Yoga: Upper Back, Neck and Shoulder Openers (44:03)
Yin Yoga: Quads, Hips and Hamstring Flexibility (48:08)
Vinyasa Yoga: Hips, Quads, Glutes and Hamstrings (49:44)
Vinyasa Yoga: Mermaid Peak Pose (60:40)
Questions for Self-Reflection / Mindfulness
BONUS: Sneak Peek at Next Month's Journey (27:06)
BONUS: Vinyasa: Hip Mobility Flow (59:23)
RESOURCES
EMBODYING BALANCE
Introduction
How To Approach This Series
Tutorial: Refine Your Plank to Chaturunga (12:16)
Yin Yoga for Meridian Energy Balance (60:29)
Yin to Vin: Balancing Yin & Yang I (69:43)
Vin to Yin: Balancing Yin & Yang II (70:28)
Vinyasa: Fire and Ice - Balancing the Autonomic Nervous System (45:43)
Vinyasa: Introduction to Arm Balances (35:16)
Reflection: Finding Balance Through the 3 Gunas
BONUS: Sneak Peek at Next Month's Journey (35:26)
BONUS: Vinyasa: Natarajasana (Dancer's Pose) Flow (60:00)
RESOURCES
TWIST AND FLOW
Introduction
How to Approach This Series
TIPS: Deepen Your Twist & Protect Your Spine (7:56)
Yin to Vin: Twisting Yoga for Detox and Digestion (69:46)
Yin: Twists and Laterals (50:04)
Vinyasa: Twists and Laterals (38:23)
Vinyasa: Twists, Balance and Core (53:07)
Vinyasa: Twists and Binds (54:03)
Vinyasa: Twisting Side Crow Flow (45:45)
Questions for Self-Reflection / Mindfulness
BONUS: Sneak Peek at Next Month's Journey (41:52)
RESOURCES
VITALITY
Introduction
How to Approach This Series
Yin: Grounding and Security (20:49)
Vinyasa: Grounding and Security (45:48)
Yin: Emotional Healing and Creativity (20:46)
Vinyasa: Emotional Healing and Creativity (35:20)
Yin: Confidence and Authenticity (29:15)
Vinyasa: Confidence and Authenticity (41:24)
Yin: Compassion and Harmony (21:51)
Vinyasa: Compassion and Harmony (38:32)
Yin: Communication and Expression (31:47)
Vinyasa: Communication and Expression (37:02)
Yin: Intuition and Inspiration (21:15)
Vinyasa: Intuition and Inspiration (38:02)
Affirmations for Self-Reflection
BONUS: Sneak Peek of Next Month's Journey (30:53)
RESOURCES
DEEP HIP AND HAMSTRING FLEXIBILITY
Introduction
How to Approach This Series
Flexibility Goals: Self-Awareness Exercise
Vinyasa: Gentle Opening (31:04)
Yin: Gentle Stretch (30:00)
Vinyasa: Strengthening and Mobility (44:51)
Yin: Prep for Splits and Middle Splits (46:01)
Vinyasa: Deep Opening (59:49)
Vinyasa: Hanumanasana Flow (Full Splits) (59:55)
Flexibility Goals: Self-Reflection Exercise
BONUS: Sneak Peek at Next Month's Journey (31:21)
RESOURCES
VASISTHASANA PLAY
Introduction
How to Approach This Series
Vasisthasana Journey PDF
Vinyasa: Vasisthasana Curiosity (26:16)
Yin: Lateral Lengthening (37:46)
Yin: Outer Hip, IT Band and Shoulder Release (28:25)
Vinyasa: Core and Side Body Prep For Vasisthasana (50:00)
Vinyasa: Vasisthasana Play Level 1 (50:22)
Vinyasa: Vasisthasana Play Level 2 (55:00)
Questions for Self-Reflection
BONUS: Sneak Peek of Next Month's Journey (30:00)
RESOURCES
MEETING OUR 6 HUMAN NEEDS
Introduction
How to Approach This Series
Yin to Vin: Certainty (47:59)
Vinyasa: Variety & Uncertainty (52:04)
Yin: Love & Connection (24:37)
Vinyasa: Significance (31:31)
Vin to Yin: Growth (56:02)
Vinyasa: Contribution (26:23)
BONUS: Sneak Peek of Next Month's Journey (26:07)
RESOURCES
ROAD TO CHAKRASANA
Introduction
How to Approach This Series
Introduction to Chakras
Vinyasa: Spinal Prep and Shoulder Opening (36:45)
Vinyasa: Backbody Engagement (44:06)
Yin: Full Body Chakrasana Prep (52:20)
Vinyasa: Building Up to Chakrasana (56:34)
Vinyasa: Chakrasana Peak Pose (67:55)
BONUS: Sneak Peek of Next Month's Journey (31:08)
RESOURCES
FLUIDITY & EASE
Introduction
How to Approach This Series
Vinyasa: Releasing Resistance (29:40)
Yin: Allowing (35:12)
Vinyasa: Finding Flow (38:07)
Yin: Embodying Ease (59:05)
Vinyasa: Flowing Freely (54:42)
Self-Reflection / Journaling
Meditation: Embodying Fluidity & Ease (16:59)
BONUS: Sneak Peek of Next Month's Journey (34:24)
RESOURCES
STRONG & CONFIDENT
Introduction
How to Approach This Series
Yin: Inner Strength (35:00)
Vinyasa: Active Stretch (50:29)
Vinyasa: Sweaty Power Flow (60:13)
Vinyasa: Resilient Body & Mind (68:22)
Yin: Empowerment Through Surrender (43:06)
Self-Reflection / Journaling
BONUS: Sneak Peek of Next Month's Journey (35:11)
RESOURCES
EXPLORING BINDS
Introduction
How to Approach This Series
Tutorial: Using Props to Access Binds (15:04)
Yin: Full Body Prep (59:21)
Vinyasa: Bound Ardha Matsyendrasana (60:55)
Vinyasa: Bird of Paradise (54:29)
Yin to Vin: Bound Lotus (53:55)
Yin to Vin: Compass Pose (74:20)
Self-Reflection / Journaling
BONUS: Sneak Peek of Next Month's Journey (29:11)
RESOURCES
FEEL F*ING GOOD
Introduction
How to Approach This Series
Yin: Stress and Anxiety Relief (39:54)
Vinyasa: Get Out of Your Head and Flow (36:29)
Yin: Gentle Rest and Digest (23:59)
Vinyasa: Let Go of "Not Good Enough" (25:55)
Yin: Full Body Tension Release (63:04)
Vinyasa: Start Your Day Happy (27:07)
Vinyasa: Take Up Space (And Feel F*ing Good Doing It) (30:13)
Mindfulness: The F*It Happy Game
Mindfulness: How To Let Emotions "Pass" Through You
BONUS: Sneak Peek of Next Month's Journey (32:54)
RESOURCES
BALANCE AND TRANSITIONS
Introduction
How to Approach This Series
Yin to Vin: Balancing Figure Four (63:44)
Mostly Vin: Standing Big Toe Hold (57:18)
Vinyasa: Full Body Strength and Balance (48:27)
Vinyasa: Standing Balance Challenge (44:45)
Yin: Transitioning to Stillness (39:54)
Meditation for Navigating Transitions (8:19)
Introspective Inquiry
BONUS: Sneak Peek of Next Month's Series (30:25)
RESOURCES
OPENING THE HEART
Introduction
How to Approach This Series
Yin + Guided Meditation: Releasing Anger (38:10)
Meditation: Breaking Down Barriers (12:50)
Vinyasa: Expanding The Heart Space (30:02)
Vinyasa: Gentle Heart Opening (37:10)
Yin: Balancing The Fire Element (29:40)
Vinyasa: Deep Heart Opening (52:24)
BONUS: Sneak Peek of Next Month's Series (36:22)
RESOURCES
FULL BODY PRESENCE
Introduction
How to Approach This Series
Mostly Vinyasa: Talking Body (52:14)
Vinyasa: Inhabiting Your Physical Body (61:47)
Yin: Introduction to The 5 Elements (31:26)
Vinyasa: Integrating Mind, Body & Soul (46:16)
Yin: Your 5 Bodies (Koshas) (30:51)
Meditation: Full Body Scan (15:05)
BONUS: Sneak Peek of Next Month's Series (34:43)
RESOURCES
ETERNAL YOUTH
Introduction
How to Approach This Series
Vinyasa: Beginner's Mind (28:31)
Vin-to-Yin: Non-Rigidity (61:21)
Yin: Non-Defensiveness (49:56)
Vinyasa: Abundance of Choice (57:20)
Vinyasa: Fearlessness (54:59)
Questions for Self-Reflection
BONUS: Sneak Peek of Next Month's Series (34:21)
RESOURCES
CORE FLOW
Introduction
How to Approach This Series
Tutorial: Prop Suggestions to Facilitate Flow (3:07)
Vinyasa: Espresso Power Shot (21:51)
Vinyasa: Getting In The Zone (46:23)
Vinyasa: Core Blast (51:59)
Vin-to-Yin: Fire Flow (87:06)
Vin-to-Yin: The Middle Way (62:33)
Self-Awareness Exercise: Life Wheel
BONUS: Sneak Peek of Next Month's Series (34:35)
RESOURCES
DECOMPRESSION SESSION
Introduction
How to Approach This Series
Vin to Yin: Easing Into Stillness (59:09)
Yin: Release Stress & Tension (38:03)
Vinyasa: Clear The Mind Chatter (21:07)
Vin/Yin Fusion: Antidote for Computer/Desk Work (44:46)
Vinyasa: Active Recovery (20:19)
Yin to Vin: Ease into Movement (60:34)
Meditation: Wind Down For Bed (15:07)
BONUS: Sneak Peek of Next Month's Series (35:50)
RESOURCES
HIP & SHOULDER ESSENTIALS
Introduction
How to Approach This Series
Vinyasa: Quick Shoulder Reset (10:38)
Yin: Happy Hips (24:53)
Vinyasa: Slow Stretch and Opening (35:31)
Yin: Happy Shoulders (31:22)
Vinyasa: Posture Reset (59:08)
Vinyasa: Strong and Mobile (51:31)
Mindfulness Practice: Staying True to What's Essential
BONUS: Sneak Peek of Next Month's Series (34:15)
RESOURCES
SUN SALUTATION VARIATIONS
Introduction
How to Approach This Series
Vinyasa: Traditional Salutations (21:01)
Vinyasa: Acclimating to Variation (29:47)
Vin to Yin: Vinyutations to Yintations (36:17)
Vinyasa: Create Your Signature Salutation (20:37)
Vinyasa: Weaving Salutations Flow (65:06)
Self-Reflection Exercise: Exploring Structure & Variety
BONUS: Sneak Peek of Next Month's Series (35:16)
BODY IN (E)MOTION
Introduction
How to Approach This Series
Yin: Defusing Dense Emotion (45:18)
Vinyasa: Completing The Stress Response (30:58)
Yin: Allowing The Full Spectrum of Emotion (40:10)
Vinyasa: Letting Emotions Be Fluid (51:05)
Vinyasa: Devotion to Inner Peace (42:40)
Mindfulness: Emotional Guidance Scale
Meditation: Amplifying Elevated Emotion (15:04)
BONUS: Sneak Peek of Next Month's Series (35:29)
SPINAL REFRESH
Introduction
How to Approach This Series
Vinyasa: Relieve Lower Back Tenderness (29:31)
Yin: Relieve Mid & Upper Back Tension (30:01)
BONUS: Postural Habits That Create Back Pain & How to Fix it (10:00)
BONUS: Emotional Patterns That Contribute to Chronic Back Pain
Yin: Spinal Mobility in All Directions (55:52)
Vinyasa: Spinal Detox (50:04)
Vinyasa: Strong Backbends (64:02)
BONUS: Sneak Peek at Next Month's Series (37:29)
PEAKING IN BIRD OF PARADISE
Introduction
How to Approach This Series
Yin: Hip, Hamstring & Groin Flexibility (45:01)
Yin to Vin: Shoulder & Chest Flexibility (29:13)
Vinyasa: Strength & Balance Prep (45:53)
Vinyasa: Bird of Paradise 2 Ways (50:33)
Vinyasa: Revolved Bird of Paradise (59:59)
Questions for Self-Reflection
BONUS: Sneak Peek of Next Month's Series (28:46)
PRACTICING THE YAMAS
Introduction
How to Approach This Series
Yin: Ahimsa (Non-Violence) (36:44)
Vinyasa: Satya (Truthfulness) (26:24)
Yin: Asteya (Non-stealing) (59:41)
Vin-to-Yin: Brahmacharya (Moderation) (50:35)
Vinyasa: Aparigraha (Non-attachment) (44:37)
Mindfulness Exercise: Integrating the Yamas
BONUS: Sneak Peek of Next Month's Series (36:10)
DETOX & SELF-CARE
Introduction
How to Approach This Series
Vinyasa: Gentle Time Out For Yourself (19:28)
Yin: Releasing Pressure (45:09)
Vinyasa: Rinse Out Stale Energy (34:40)
Yin: Inner Cleanse (45:29)
Vinyasa: Mental Rejuvenation (54:25)
Meditation: Boost Mental Clarity (15:14)
BONUS: Sneak Peek of Next Month's Series (6:37)
HEALING BURNOUT
Introduction
Day 1: Awknowledging (60:32)
Day 2: Container (60:25)
Day 3: Sensation (60:01)
Day 4: Patience & Trust (60:07)
Day 5: Synergy (60:28)
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Vinyasa: Significance
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