Motivational Yoga
100 Lessons for Strength, Energy, and Transformation
360 Pages
Motivational Yoga simplifies that task with 100 easy-to-follow lesson plans that vary in length. The lessons progress from basic yoga asana and pranayama lessons for beginning students to more advanced material such as mindfulness and meditation.
Fully customizable to meet individual student needs, these ready-to-use lessons will save you valuable preparation time. Choose from beginning lessons focusing on body and breath awareness, basic postures, and breathing, or select more advanced instruction on the yamas and niyamas, guided relaxation, the heart center, the chakras, emotions, and mindfulness. You’ll also find lessons for kids, older adults, athletes, and pregnant women to ensure you are equipped to serve all populations.
Most of the lesson plans offer a written script for use in class, or as a guide for student home practice purposes. For beginning teachers, these scripts provide a helpful structure and set the stage for mindful yoga instruction. Veteran teachers may use these lessons and scripts as a creative departure point for expanding on one of the eight limbs of raja yoga or designing a tailored focus for the day’s practice. Motivational Yoga is a starting point for bringing yoga’s abundant teachings into the daily lives of teachers and students alike. For ease of planning and organization, each lesson follows a five-part outline:
- The intention provides the focus for the day's yoga class.
- The lesson (script) embodies the essence of the day's teaching.
- The Asanas for Deepening section illustrates the lesson through body stretch, movement, and sensation.
- The Motivation Off the Mat section presents suggestions, homework assignments, and reminders for practicing the yoga teachings outside of the classroom.
- Teacher Tips and Wise Words offer advice for fine-tuning sequences and proverbs that convey a specific thought or feeling for the lesson.
With each lesson, Motivational Yoga demonstrates how the strength, balance, and stretching of the physical practice can inspire a healthy, complete, and joyous existence on and off the mat.
Beginner’s Flow
First Class Facts
Learning Diaphragmatic Breathing
Benefits of Yoga
Softening the Edges
Body Tension
Lengthening the Exhalation
Defining Ha and Tha
Setting an Intention
Chapter 2. Breathing Practices
Smiling Breath Vinyasa
Two-to-One Breathing
Three-Part Exhalation
Ujjayi Breath
Nadi Shodhana
Opening the Left Channel
Chapter 3. Asana
Stepping Stone Vinyasa
Feet
Forward Bends
Backbends
Twists
Headstand
Asana and Acceptance
Asana and Peace
Sequencing a Class
Chapter 4. Salutations in Motion
Surya Namaskara (Sun Salutation)
Chandra Namaskara (Moon Salutation)
Star Salutation
Earth Salutation
Salutation to the Self
Chapter 5. Prana
Wave Vinyasa
Holding On to Prana
Feeling the Flame
Prana and the Focused Mind
Storing Prana
Chapter 6. Pranayama
What Is Pranayama?
Benefits of Pranayama
Working With Ha and Tha
Boosting the Immune System
Chapter 7. Motivation
Motivation in Motion
Moving Forward
Morning Gratitude Meditation
Energy Is Your Identity
Transformation
Reframing
Chapter 8. Yamas
Yama 1: Ahimsa
Yama 2: Satya
Yama 3: Asteya
Yama 4: Brahmacharya
Yama 5: Aparigraha
Chapter 9. Niyamas
Niyama Flow
Niyama 1: Saucha
Niyama 2: Santosha
Niyama 3: Tapas
Niyama 4: Svadhyaya
Niyama 5: Ishvara Pranidhana
Chapter 10. Chakras
Chakra Flow
Chakra 1: Muladhara
Chakra 2: Svadhisthana
Chakra 3: Manipura
Chakra 4: Anahata
Chakra 5: Visuddha
Chakra 6: Ajna
Chakra 7: Sahasrara
Chakras and the Five Tibetans
Chapter 11. Mindfulness
Vinyasa for Awakening
Mindfulness: The Core of Practice
Paying Attention
Dharana
Mindfulness of Gratitude
Holiday Gratitude
Mindful Eating
Chapter 12. Lessons of the Heart Center
Heart Center Vinyasa
Anjali Mudra: Namaste
Seeds of Love
Expanding the Heart
Reversing Negative Emotion
Self-Love
Chapter 13. Emotions
Emotional Effects of Asana
Frustration in the Body
Empowerment of Change
The Only Constant Is Change
Fear
Letting Go
Clinging to Happiness
Patience
Chapter 14. Workshops
Spring Cleaning Yoga Detox
The Joy of Backbends
Yoga for Absolute Beginners
Introduction to Meditation
Transformational Breath
Chapter 15. Yoga for Special Populations
Yoga for Kids
Yoga for Pregnancy
Yoga for Seniors
Yoga for Athletes
Chair Yoga
Chapter 16. Practices for Home and Office
Design a Practice to Support Your Needs
Obstacles to Practice
Keeping Your Home Practice Interesting
8 Minutes to Awesome
10-, 20-, and 60-Minute Home Practices
Busting Through Anxiety
Bedtime Yoga
Good Morning Bed Yoga
Chair Yoga at Work
Chapter 17. Guided Relaxation
Be a Corpse
Expanding the Light
Favorite Place
Dark Cloud
Journey Through the Chakras
Silent Chanting
Nancy Gerstein is a yoga teacher, author, speaker, and entrepreneur. She is the creator of Motivational Yoga, a yoga style that empowers life decisions, goals, and results. Nancy’s teachings incorporate spiritually strengthening practices that bolster personal growth and self-motivation. Her classes feed the body and the mind, encouraging students to make conscious choices about how they direct thoughts, energy, and physical focus to live the best live they can. It's Nancy's belief that a genuine yoga practice begins within.
A Himalayan Institute–certified yoga teacher, Nancy is a frequent contributor to yoga publications and websites, including Elephant Journal, Yogi Times, Yoga Magazine, and Yoga and Health Magazine, and she is the author of Guiding Yoga’s Light (Human Kinetics), a go-to reference book for yoga teachers and students. Motivational Yoga is Nancy’s third book.
Nancy resides in Morton Grove, Illinois. In her free time she enjoys hiking, traveling, and trying most things at least once.
“Motivational Yoga offers wise and practical words for teachers, reminding us that we are all students, we all need to breathe, and we all need yoga! It’s a wellspring of resources and guidance for yoga teachers, both new and experienced. The consistent sections like Motivation Off the Mat, Wise Words, and Teacher Tips will support yoga teachers in creating a full lesson around each topic.”
—Julie Chavanu, Founder of Yoga Tree Consulting and Creator of Yoga Trainers Workshop
“Nancy Gerstein helps us look more deeply within the physical postures, outlining the mental and spiritual benefits in accessible, relevant ways. Motivational Yoga is a perfect resource for us all, with inspiration and guidance for every level of practice.”
—Elena Brower, Best-Selling Author of Practice You and Art of Attention
"Yoga is a deeply personal practice that invites us into our inner selves and the swirling world of emotions. Ancient to modern yoga practices give us the tools for transforming these feelings into clarity, moving from what might at times seem chaotic to a more balanced and joyful life. In Motivational Yoga, Nancy Gerstein shows us the way, offering a clear philosophical framework and a set of practices that are adapted to different needs and conditions. I highly recommend this wonderful book to anyone interested in the deeper purposes of yoga for making this life better."
—Mark Stephens, Author of Yoga Therapy and Teaching Yoga
"A must-have for every yoga teacher. As yoga teachers, we are not here to guide movement so much as to inspire healthy living. This book is a yoga toolbox, packed with pearls of wisdom that can be shared with all yoga populations. I have never come across a more comprehensive, yet user-friendly, resource for yoga. Highly recommend to teachers and students alike."
—Jenn Bodnar, Editor in Chief of Yoga Digest
“If you are a yoga teacher or a serious student of yoga, you need go no further for inspiration. This beautifully written book is a profound exploration of how yoga transforms us on every level, and Nancy Gerstein guides us in that transformation. There is deep wisdom here, gleaned from one who has lived her practice, as ever the open-minded student, always the compassionate teacher. Gerstein offers posture sequences and yoga breathing with stunning metaphorical language that will help teachers lead life-changing classes and workshops. Her authenticity and love shine through on every page.”
—Amy Weintraub, Founder of LifeForce Yoga and Author of Yoga for Depression and Yoga Skills for Therapists
“Nancy Gerstein is both ready and willing to share her extensive wisdom, experience, and insight with yoga teachers seeking a lifelong practice and profession. In Motivational Yoga: 100 Lessons for Strength, Energy, and Transformation, Nancy offers a user-friendly practice with tips for teachers as well as powerful suggestions to increase the readers’ motivation in all areas of life. This must-read guide is suitable for yoga teachers of all levels of experience.”
—Felicia Tomasko, Editor in Chief of LA Yoga and President and Editorial Director at Bliss Network
8 Minutes to Awesome yoga practice
You can produce more of almost anything in this world except one thing—time. Once it’s over, it’s gone for good, and you can never get it back.
8 Minutes to Awesome
Intention
To ignite an active energy state in 8 minutes.
Lesson
You can produce more of almost anything in this world except one thing—time. Once it's over, it's gone for good, and you can never get it back. That's why it's essential to know that if you want to live a better life, learn to be the master of your own time. The quality of your minutes is all that matters.
The moment you wake up is the beginning of the rest of your day. What you choose to do with your day and the choices you make can be significantly altered when you live in an active energy state. The way you feel is in direct relation to how content, empowered, patient, and loving you are. The fact is, when you feel good, you live a better life.
Kick off your day by using your first-thing-in-the-morning time to commit to this high-energy 8-minute practice. Place it on the list of daily rituals you already do in the morning, such as drink a cup of coffee, brush your teeth, and check your email.
This 8-minute practice will rock your mind and body, and help you become aware of how you spend each precious moment.
Practice Tips
Practice on an empty stomach. A cup of coffee or a glass of water is OK, but skip any solid foods till after your practice.
Use a timer for each movement.
Prepare to get fired up for the day. Let the exercise reward you with a strong body, an open heart, a calm mind, and a positive outlook.
Focus on every breath. Use your muscles to encourage clear decisions, release stale energies, and feel gratitude for this amazing new day.
5 Movements in 8 Minutes
This practice is packed with five powerful movements that offer sustainable mind-body improvements far beyond the 8 minutes it takes to complete them.
- Uddiyana bandha (2 minutes). It's said that if you only do one practice a day, it should be uddiyana bandha. This ancient exercise stimulates the internal agni (fire), helps relieve constipation, and strengthens the will. Plus, it lights the fire in the belly, giving you the confidence to accomplish anything!
- From a standing position, bend your knees and rest your hands just above them as you lean forward.
- Exhale completely, and pull your belly back toward your spine; hold your breath.
- Squeeze your pelvic floor muscles and lift your belly up behind your ribs to hollow out your torso, and tuck your chin in toward your chest, holding uddiyana bandha.
- Inhale when needed, and release the pelvic floor, belly, and chin.
- Repeat this exercise several times for 2 minutes.
- Downward dog (2 minutes).Downward dog is a buffet of delicious full-body stretches. From squatting to back stretching to twisting, there's a dog that suits your home style. Used as an inverted posture, it brings fresh blood flow to the brain. If holding the pose for 2 minutes seems like too much to handle, mix it up by moving the hips left and right, lifting one leg, or bending the knees.
- Seated twist (2 minutes; 1 minute per side).The twist lengthens the muscles around the spine, spreads the wide muscles of the back, and ignites the hip flexors. It is also the perfect remedy to erase internal tension.
- Bridge (1 minute). Bridge connects the top of the head to the soles of the feet as the entire front of the body unfolds. With skillful breathing, bridge ignites the chakras, stimulates the sexual organs, connects the mind to the heart center, and massages the thyroid.
- Inverted action (1 minute). One minute in this pose delivers all the benefits of inversions, including draining the feet, ankles, and legs from stuck energy.
Stepping Stone Vinyasa
The stepping stone vinyasa is a reminder that asana isn’t the goal of yoga; it’s merely a means to get there, a form of transportation to find the stillness of the mind.
Stepping Stone Vinyasa
The stepping stone vinyasa is a reminder that asana isn't the goal of yoga; it's merely a means to get there, a form of transportation to find the stillness of the mind. Ride the motivational wave as you guide the way through the path of movement.
Take 3 to 5 breaths in each pose before transitioning to the next one.
Modified chair yoga poses
It may seem implausible, but adapting yoga poses to a chair is a lot like a typical yoga class—the possibilities of movement are endless.
Chair Yoga
Intention
To create a motivating yoga workout for students with physical limitations.
Lesson
It may seem implausible, but adapting yoga poses to a chair is a lot like a typical yoga class—the possibilities of movement are endless. With the exception of inverted poses, any posture can be modified while seated or standing with support. The emphasis is on body awareness and grounding, such as how you sit and stand, whether you favor one side over another, or how you're treating your injuries.
Now, become very conscious about how you're seated. Move your spine to the back of the chair, and place your feet on the ground. [If a student's feet don't touch the ground, bring the ground to them by placing a block beneath each foot.] Press the soles of the feet into the ground, feeling a slight awakening of the spine. You're suddenly sitting taller. As you press into the feet again, lift this muscle energy into the calves and thighs. Then, plant your sit bones to rise from the seat of the chair. Feel the torso straightening. Lift the belly and the lower back, allowing that lift into your heart center. Draw the shoulders up, back, and down. Raise the head, crown lifted toward the sky, and chin parallel to the ground. Feel the energy from the floor to the top of your head.
Take some deep cleansing breaths by putting your hands on your abdomen and sending a big inhalation into the lower belly, expanding the navel outward. On the exhalation, release the breath, feeling the belly return to normal. Do it again. Inhaling, expand with oxygen, light and energy; exhaling, release toxins, tensions, and worries. The yoga breathing practices will help calm and energize you, and you can practice them at any time.
Asanas for Deepening
- Wrist and ankle rolls.Subtle movements that may seem too slow in other classes are celebrated in this setting.
- Arm and shoulder stretches. Shoulder rolls, eagle arms, cow face arms (with straps), and face framing (opposite hand to opposite elbow with arms overhead).
- Pelvic tilts. Perform seated cat-cow movements.
- Leg exercises. Include toe curls, ankle rolls, knee lifts, leg lifts with legs crossed and uncrossed to strengthen the hip flexors, and seated leg cradles.
- Forward bend. Spread the feet wide, gently inch forward on the chair away from the back, and rest the forearms on the thighs as you bend at the hips to lengthen the spine. If flexibility allows, slide the hands down the legs to reach the ankles or floor.
- Twist. Turn toward the twisting side, resting a hand on the back of the chair. Lengthen the spine, and gently twist on the exhalation.
Standing Poses
Use a sturdy chair for support. Where possible, place the chair against the wall.
- Mountain.Stand behind the chair, holding the back of the chair for support. Emphasize the importance of weight being distributed evenly between the left, right, front, and back, of the body. For a variation, rise up on the toes.
- Standing forward bend. Standing with one hip facing the back of the chair, place one hand on the chair and the other hand on the hip. Bend forward at the hips, micro-bending the knees, stopping when you meet resistance.
- Warrior II. Stand behind the chair, and place one hand on the top of the chair for support. Alternate the arm lift.
- Triangle. Stand behind the chair, and place one hand on the chair for support. Once in triangle position, rest the leading hand between the waist and the knee for maximum stability.
- Tree. Stand to the side of the chair, holding the back of the chair with one hand. Root the standing leg, and turn the opposite leg out, keeping the foot on the ground. If balance allows, rest the foot on the ankle or calf.
8 Minutes to Awesome yoga practice
You can produce more of almost anything in this world except one thing—time. Once it’s over, it’s gone for good, and you can never get it back.
8 Minutes to Awesome
Intention
To ignite an active energy state in 8 minutes.
Lesson
You can produce more of almost anything in this world except one thing—time. Once it's over, it's gone for good, and you can never get it back. That's why it's essential to know that if you want to live a better life, learn to be the master of your own time. The quality of your minutes is all that matters.
The moment you wake up is the beginning of the rest of your day. What you choose to do with your day and the choices you make can be significantly altered when you live in an active energy state. The way you feel is in direct relation to how content, empowered, patient, and loving you are. The fact is, when you feel good, you live a better life.
Kick off your day by using your first-thing-in-the-morning time to commit to this high-energy 8-minute practice. Place it on the list of daily rituals you already do in the morning, such as drink a cup of coffee, brush your teeth, and check your email.
This 8-minute practice will rock your mind and body, and help you become aware of how you spend each precious moment.
Practice Tips
Practice on an empty stomach. A cup of coffee or a glass of water is OK, but skip any solid foods till after your practice.
Use a timer for each movement.
Prepare to get fired up for the day. Let the exercise reward you with a strong body, an open heart, a calm mind, and a positive outlook.
Focus on every breath. Use your muscles to encourage clear decisions, release stale energies, and feel gratitude for this amazing new day.
5 Movements in 8 Minutes
This practice is packed with five powerful movements that offer sustainable mind-body improvements far beyond the 8 minutes it takes to complete them.
- Uddiyana bandha (2 minutes). It's said that if you only do one practice a day, it should be uddiyana bandha. This ancient exercise stimulates the internal agni (fire), helps relieve constipation, and strengthens the will. Plus, it lights the fire in the belly, giving you the confidence to accomplish anything!
- From a standing position, bend your knees and rest your hands just above them as you lean forward.
- Exhale completely, and pull your belly back toward your spine; hold your breath.
- Squeeze your pelvic floor muscles and lift your belly up behind your ribs to hollow out your torso, and tuck your chin in toward your chest, holding uddiyana bandha.
- Inhale when needed, and release the pelvic floor, belly, and chin.
- Repeat this exercise several times for 2 minutes.
- Downward dog (2 minutes).Downward dog is a buffet of delicious full-body stretches. From squatting to back stretching to twisting, there's a dog that suits your home style. Used as an inverted posture, it brings fresh blood flow to the brain. If holding the pose for 2 minutes seems like too much to handle, mix it up by moving the hips left and right, lifting one leg, or bending the knees.
- Seated twist (2 minutes; 1 minute per side).The twist lengthens the muscles around the spine, spreads the wide muscles of the back, and ignites the hip flexors. It is also the perfect remedy to erase internal tension.
- Bridge (1 minute). Bridge connects the top of the head to the soles of the feet as the entire front of the body unfolds. With skillful breathing, bridge ignites the chakras, stimulates the sexual organs, connects the mind to the heart center, and massages the thyroid.
- Inverted action (1 minute). One minute in this pose delivers all the benefits of inversions, including draining the feet, ankles, and legs from stuck energy.
Stepping Stone Vinyasa
The stepping stone vinyasa is a reminder that asana isn’t the goal of yoga; it’s merely a means to get there, a form of transportation to find the stillness of the mind.
Stepping Stone Vinyasa
The stepping stone vinyasa is a reminder that asana isn't the goal of yoga; it's merely a means to get there, a form of transportation to find the stillness of the mind. Ride the motivational wave as you guide the way through the path of movement.
Take 3 to 5 breaths in each pose before transitioning to the next one.
Modified chair yoga poses
It may seem implausible, but adapting yoga poses to a chair is a lot like a typical yoga class—the possibilities of movement are endless.
Chair Yoga
Intention
To create a motivating yoga workout for students with physical limitations.
Lesson
It may seem implausible, but adapting yoga poses to a chair is a lot like a typical yoga class—the possibilities of movement are endless. With the exception of inverted poses, any posture can be modified while seated or standing with support. The emphasis is on body awareness and grounding, such as how you sit and stand, whether you favor one side over another, or how you're treating your injuries.
Now, become very conscious about how you're seated. Move your spine to the back of the chair, and place your feet on the ground. [If a student's feet don't touch the ground, bring the ground to them by placing a block beneath each foot.] Press the soles of the feet into the ground, feeling a slight awakening of the spine. You're suddenly sitting taller. As you press into the feet again, lift this muscle energy into the calves and thighs. Then, plant your sit bones to rise from the seat of the chair. Feel the torso straightening. Lift the belly and the lower back, allowing that lift into your heart center. Draw the shoulders up, back, and down. Raise the head, crown lifted toward the sky, and chin parallel to the ground. Feel the energy from the floor to the top of your head.
Take some deep cleansing breaths by putting your hands on your abdomen and sending a big inhalation into the lower belly, expanding the navel outward. On the exhalation, release the breath, feeling the belly return to normal. Do it again. Inhaling, expand with oxygen, light and energy; exhaling, release toxins, tensions, and worries. The yoga breathing practices will help calm and energize you, and you can practice them at any time.
Asanas for Deepening
- Wrist and ankle rolls.Subtle movements that may seem too slow in other classes are celebrated in this setting.
- Arm and shoulder stretches. Shoulder rolls, eagle arms, cow face arms (with straps), and face framing (opposite hand to opposite elbow with arms overhead).
- Pelvic tilts. Perform seated cat-cow movements.
- Leg exercises. Include toe curls, ankle rolls, knee lifts, leg lifts with legs crossed and uncrossed to strengthen the hip flexors, and seated leg cradles.
- Forward bend. Spread the feet wide, gently inch forward on the chair away from the back, and rest the forearms on the thighs as you bend at the hips to lengthen the spine. If flexibility allows, slide the hands down the legs to reach the ankles or floor.
- Twist. Turn toward the twisting side, resting a hand on the back of the chair. Lengthen the spine, and gently twist on the exhalation.
Standing Poses
Use a sturdy chair for support. Where possible, place the chair against the wall.
- Mountain.Stand behind the chair, holding the back of the chair for support. Emphasize the importance of weight being distributed evenly between the left, right, front, and back, of the body. For a variation, rise up on the toes.
- Standing forward bend. Standing with one hip facing the back of the chair, place one hand on the chair and the other hand on the hip. Bend forward at the hips, micro-bending the knees, stopping when you meet resistance.
- Warrior II. Stand behind the chair, and place one hand on the top of the chair for support. Alternate the arm lift.
- Triangle. Stand behind the chair, and place one hand on the chair for support. Once in triangle position, rest the leading hand between the waist and the knee for maximum stability.
- Tree. Stand to the side of the chair, holding the back of the chair with one hand. Root the standing leg, and turn the opposite leg out, keeping the foot on the ground. If balance allows, rest the foot on the ankle or calf.
8 Minutes to Awesome yoga practice
You can produce more of almost anything in this world except one thing—time. Once it’s over, it’s gone for good, and you can never get it back.
8 Minutes to Awesome
Intention
To ignite an active energy state in 8 minutes.
Lesson
You can produce more of almost anything in this world except one thing—time. Once it's over, it's gone for good, and you can never get it back. That's why it's essential to know that if you want to live a better life, learn to be the master of your own time. The quality of your minutes is all that matters.
The moment you wake up is the beginning of the rest of your day. What you choose to do with your day and the choices you make can be significantly altered when you live in an active energy state. The way you feel is in direct relation to how content, empowered, patient, and loving you are. The fact is, when you feel good, you live a better life.
Kick off your day by using your first-thing-in-the-morning time to commit to this high-energy 8-minute practice. Place it on the list of daily rituals you already do in the morning, such as drink a cup of coffee, brush your teeth, and check your email.
This 8-minute practice will rock your mind and body, and help you become aware of how you spend each precious moment.
Practice Tips
Practice on an empty stomach. A cup of coffee or a glass of water is OK, but skip any solid foods till after your practice.
Use a timer for each movement.
Prepare to get fired up for the day. Let the exercise reward you with a strong body, an open heart, a calm mind, and a positive outlook.
Focus on every breath. Use your muscles to encourage clear decisions, release stale energies, and feel gratitude for this amazing new day.
5 Movements in 8 Minutes
This practice is packed with five powerful movements that offer sustainable mind-body improvements far beyond the 8 minutes it takes to complete them.
- Uddiyana bandha (2 minutes). It's said that if you only do one practice a day, it should be uddiyana bandha. This ancient exercise stimulates the internal agni (fire), helps relieve constipation, and strengthens the will. Plus, it lights the fire in the belly, giving you the confidence to accomplish anything!
- From a standing position, bend your knees and rest your hands just above them as you lean forward.
- Exhale completely, and pull your belly back toward your spine; hold your breath.
- Squeeze your pelvic floor muscles and lift your belly up behind your ribs to hollow out your torso, and tuck your chin in toward your chest, holding uddiyana bandha.
- Inhale when needed, and release the pelvic floor, belly, and chin.
- Repeat this exercise several times for 2 minutes.
- Downward dog (2 minutes).Downward dog is a buffet of delicious full-body stretches. From squatting to back stretching to twisting, there's a dog that suits your home style. Used as an inverted posture, it brings fresh blood flow to the brain. If holding the pose for 2 minutes seems like too much to handle, mix it up by moving the hips left and right, lifting one leg, or bending the knees.
- Seated twist (2 minutes; 1 minute per side).The twist lengthens the muscles around the spine, spreads the wide muscles of the back, and ignites the hip flexors. It is also the perfect remedy to erase internal tension.
- Bridge (1 minute). Bridge connects the top of the head to the soles of the feet as the entire front of the body unfolds. With skillful breathing, bridge ignites the chakras, stimulates the sexual organs, connects the mind to the heart center, and massages the thyroid.
- Inverted action (1 minute). One minute in this pose delivers all the benefits of inversions, including draining the feet, ankles, and legs from stuck energy.
Stepping Stone Vinyasa
The stepping stone vinyasa is a reminder that asana isn’t the goal of yoga; it’s merely a means to get there, a form of transportation to find the stillness of the mind.
Stepping Stone Vinyasa
The stepping stone vinyasa is a reminder that asana isn't the goal of yoga; it's merely a means to get there, a form of transportation to find the stillness of the mind. Ride the motivational wave as you guide the way through the path of movement.
Take 3 to 5 breaths in each pose before transitioning to the next one.
Modified chair yoga poses
It may seem implausible, but adapting yoga poses to a chair is a lot like a typical yoga class—the possibilities of movement are endless.
Chair Yoga
Intention
To create a motivating yoga workout for students with physical limitations.
Lesson
It may seem implausible, but adapting yoga poses to a chair is a lot like a typical yoga class—the possibilities of movement are endless. With the exception of inverted poses, any posture can be modified while seated or standing with support. The emphasis is on body awareness and grounding, such as how you sit and stand, whether you favor one side over another, or how you're treating your injuries.
Now, become very conscious about how you're seated. Move your spine to the back of the chair, and place your feet on the ground. [If a student's feet don't touch the ground, bring the ground to them by placing a block beneath each foot.] Press the soles of the feet into the ground, feeling a slight awakening of the spine. You're suddenly sitting taller. As you press into the feet again, lift this muscle energy into the calves and thighs. Then, plant your sit bones to rise from the seat of the chair. Feel the torso straightening. Lift the belly and the lower back, allowing that lift into your heart center. Draw the shoulders up, back, and down. Raise the head, crown lifted toward the sky, and chin parallel to the ground. Feel the energy from the floor to the top of your head.
Take some deep cleansing breaths by putting your hands on your abdomen and sending a big inhalation into the lower belly, expanding the navel outward. On the exhalation, release the breath, feeling the belly return to normal. Do it again. Inhaling, expand with oxygen, light and energy; exhaling, release toxins, tensions, and worries. The yoga breathing practices will help calm and energize you, and you can practice them at any time.
Asanas for Deepening
- Wrist and ankle rolls.Subtle movements that may seem too slow in other classes are celebrated in this setting.
- Arm and shoulder stretches. Shoulder rolls, eagle arms, cow face arms (with straps), and face framing (opposite hand to opposite elbow with arms overhead).
- Pelvic tilts. Perform seated cat-cow movements.
- Leg exercises. Include toe curls, ankle rolls, knee lifts, leg lifts with legs crossed and uncrossed to strengthen the hip flexors, and seated leg cradles.
- Forward bend. Spread the feet wide, gently inch forward on the chair away from the back, and rest the forearms on the thighs as you bend at the hips to lengthen the spine. If flexibility allows, slide the hands down the legs to reach the ankles or floor.
- Twist. Turn toward the twisting side, resting a hand on the back of the chair. Lengthen the spine, and gently twist on the exhalation.
Standing Poses
Use a sturdy chair for support. Where possible, place the chair against the wall.
- Mountain.Stand behind the chair, holding the back of the chair for support. Emphasize the importance of weight being distributed evenly between the left, right, front, and back, of the body. For a variation, rise up on the toes.
- Standing forward bend. Standing with one hip facing the back of the chair, place one hand on the chair and the other hand on the hip. Bend forward at the hips, micro-bending the knees, stopping when you meet resistance.
- Warrior II. Stand behind the chair, and place one hand on the top of the chair for support. Alternate the arm lift.
- Triangle. Stand behind the chair, and place one hand on the chair for support. Once in triangle position, rest the leading hand between the waist and the knee for maximum stability.
- Tree. Stand to the side of the chair, holding the back of the chair with one hand. Root the standing leg, and turn the opposite leg out, keeping the foot on the ground. If balance allows, rest the foot on the ankle or calf.
8 Minutes to Awesome yoga practice
You can produce more of almost anything in this world except one thing—time. Once it’s over, it’s gone for good, and you can never get it back.
8 Minutes to Awesome
Intention
To ignite an active energy state in 8 minutes.
Lesson
You can produce more of almost anything in this world except one thing—time. Once it's over, it's gone for good, and you can never get it back. That's why it's essential to know that if you want to live a better life, learn to be the master of your own time. The quality of your minutes is all that matters.
The moment you wake up is the beginning of the rest of your day. What you choose to do with your day and the choices you make can be significantly altered when you live in an active energy state. The way you feel is in direct relation to how content, empowered, patient, and loving you are. The fact is, when you feel good, you live a better life.
Kick off your day by using your first-thing-in-the-morning time to commit to this high-energy 8-minute practice. Place it on the list of daily rituals you already do in the morning, such as drink a cup of coffee, brush your teeth, and check your email.
This 8-minute practice will rock your mind and body, and help you become aware of how you spend each precious moment.
Practice Tips
Practice on an empty stomach. A cup of coffee or a glass of water is OK, but skip any solid foods till after your practice.
Use a timer for each movement.
Prepare to get fired up for the day. Let the exercise reward you with a strong body, an open heart, a calm mind, and a positive outlook.
Focus on every breath. Use your muscles to encourage clear decisions, release stale energies, and feel gratitude for this amazing new day.
5 Movements in 8 Minutes
This practice is packed with five powerful movements that offer sustainable mind-body improvements far beyond the 8 minutes it takes to complete them.
- Uddiyana bandha (2 minutes). It's said that if you only do one practice a day, it should be uddiyana bandha. This ancient exercise stimulates the internal agni (fire), helps relieve constipation, and strengthens the will. Plus, it lights the fire in the belly, giving you the confidence to accomplish anything!
- From a standing position, bend your knees and rest your hands just above them as you lean forward.
- Exhale completely, and pull your belly back toward your spine; hold your breath.
- Squeeze your pelvic floor muscles and lift your belly up behind your ribs to hollow out your torso, and tuck your chin in toward your chest, holding uddiyana bandha.
- Inhale when needed, and release the pelvic floor, belly, and chin.
- Repeat this exercise several times for 2 minutes.
- Downward dog (2 minutes).Downward dog is a buffet of delicious full-body stretches. From squatting to back stretching to twisting, there's a dog that suits your home style. Used as an inverted posture, it brings fresh blood flow to the brain. If holding the pose for 2 minutes seems like too much to handle, mix it up by moving the hips left and right, lifting one leg, or bending the knees.
- Seated twist (2 minutes; 1 minute per side).The twist lengthens the muscles around the spine, spreads the wide muscles of the back, and ignites the hip flexors. It is also the perfect remedy to erase internal tension.
- Bridge (1 minute). Bridge connects the top of the head to the soles of the feet as the entire front of the body unfolds. With skillful breathing, bridge ignites the chakras, stimulates the sexual organs, connects the mind to the heart center, and massages the thyroid.
- Inverted action (1 minute). One minute in this pose delivers all the benefits of inversions, including draining the feet, ankles, and legs from stuck energy.
Stepping Stone Vinyasa
The stepping stone vinyasa is a reminder that asana isn’t the goal of yoga; it’s merely a means to get there, a form of transportation to find the stillness of the mind.
Stepping Stone Vinyasa
The stepping stone vinyasa is a reminder that asana isn't the goal of yoga; it's merely a means to get there, a form of transportation to find the stillness of the mind. Ride the motivational wave as you guide the way through the path of movement.
Take 3 to 5 breaths in each pose before transitioning to the next one.
Modified chair yoga poses
It may seem implausible, but adapting yoga poses to a chair is a lot like a typical yoga class—the possibilities of movement are endless.
Chair Yoga
Intention
To create a motivating yoga workout for students with physical limitations.
Lesson
It may seem implausible, but adapting yoga poses to a chair is a lot like a typical yoga class—the possibilities of movement are endless. With the exception of inverted poses, any posture can be modified while seated or standing with support. The emphasis is on body awareness and grounding, such as how you sit and stand, whether you favor one side over another, or how you're treating your injuries.
Now, become very conscious about how you're seated. Move your spine to the back of the chair, and place your feet on the ground. [If a student's feet don't touch the ground, bring the ground to them by placing a block beneath each foot.] Press the soles of the feet into the ground, feeling a slight awakening of the spine. You're suddenly sitting taller. As you press into the feet again, lift this muscle energy into the calves and thighs. Then, plant your sit bones to rise from the seat of the chair. Feel the torso straightening. Lift the belly and the lower back, allowing that lift into your heart center. Draw the shoulders up, back, and down. Raise the head, crown lifted toward the sky, and chin parallel to the ground. Feel the energy from the floor to the top of your head.
Take some deep cleansing breaths by putting your hands on your abdomen and sending a big inhalation into the lower belly, expanding the navel outward. On the exhalation, release the breath, feeling the belly return to normal. Do it again. Inhaling, expand with oxygen, light and energy; exhaling, release toxins, tensions, and worries. The yoga breathing practices will help calm and energize you, and you can practice them at any time.
Asanas for Deepening
- Wrist and ankle rolls.Subtle movements that may seem too slow in other classes are celebrated in this setting.
- Arm and shoulder stretches. Shoulder rolls, eagle arms, cow face arms (with straps), and face framing (opposite hand to opposite elbow with arms overhead).
- Pelvic tilts. Perform seated cat-cow movements.
- Leg exercises. Include toe curls, ankle rolls, knee lifts, leg lifts with legs crossed and uncrossed to strengthen the hip flexors, and seated leg cradles.
- Forward bend. Spread the feet wide, gently inch forward on the chair away from the back, and rest the forearms on the thighs as you bend at the hips to lengthen the spine. If flexibility allows, slide the hands down the legs to reach the ankles or floor.
- Twist. Turn toward the twisting side, resting a hand on the back of the chair. Lengthen the spine, and gently twist on the exhalation.
Standing Poses
Use a sturdy chair for support. Where possible, place the chair against the wall.
- Mountain.Stand behind the chair, holding the back of the chair for support. Emphasize the importance of weight being distributed evenly between the left, right, front, and back, of the body. For a variation, rise up on the toes.
- Standing forward bend. Standing with one hip facing the back of the chair, place one hand on the chair and the other hand on the hip. Bend forward at the hips, micro-bending the knees, stopping when you meet resistance.
- Warrior II. Stand behind the chair, and place one hand on the top of the chair for support. Alternate the arm lift.
- Triangle. Stand behind the chair, and place one hand on the chair for support. Once in triangle position, rest the leading hand between the waist and the knee for maximum stability.
- Tree. Stand to the side of the chair, holding the back of the chair with one hand. Root the standing leg, and turn the opposite leg out, keeping the foot on the ground. If balance allows, rest the foot on the ankle or calf.
8 Minutes to Awesome yoga practice
You can produce more of almost anything in this world except one thing—time. Once it’s over, it’s gone for good, and you can never get it back.
8 Minutes to Awesome
Intention
To ignite an active energy state in 8 minutes.
Lesson
You can produce more of almost anything in this world except one thing—time. Once it's over, it's gone for good, and you can never get it back. That's why it's essential to know that if you want to live a better life, learn to be the master of your own time. The quality of your minutes is all that matters.
The moment you wake up is the beginning of the rest of your day. What you choose to do with your day and the choices you make can be significantly altered when you live in an active energy state. The way you feel is in direct relation to how content, empowered, patient, and loving you are. The fact is, when you feel good, you live a better life.
Kick off your day by using your first-thing-in-the-morning time to commit to this high-energy 8-minute practice. Place it on the list of daily rituals you already do in the morning, such as drink a cup of coffee, brush your teeth, and check your email.
This 8-minute practice will rock your mind and body, and help you become aware of how you spend each precious moment.
Practice Tips
Practice on an empty stomach. A cup of coffee or a glass of water is OK, but skip any solid foods till after your practice.
Use a timer for each movement.
Prepare to get fired up for the day. Let the exercise reward you with a strong body, an open heart, a calm mind, and a positive outlook.
Focus on every breath. Use your muscles to encourage clear decisions, release stale energies, and feel gratitude for this amazing new day.
5 Movements in 8 Minutes
This practice is packed with five powerful movements that offer sustainable mind-body improvements far beyond the 8 minutes it takes to complete them.
- Uddiyana bandha (2 minutes). It's said that if you only do one practice a day, it should be uddiyana bandha. This ancient exercise stimulates the internal agni (fire), helps relieve constipation, and strengthens the will. Plus, it lights the fire in the belly, giving you the confidence to accomplish anything!
- From a standing position, bend your knees and rest your hands just above them as you lean forward.
- Exhale completely, and pull your belly back toward your spine; hold your breath.
- Squeeze your pelvic floor muscles and lift your belly up behind your ribs to hollow out your torso, and tuck your chin in toward your chest, holding uddiyana bandha.
- Inhale when needed, and release the pelvic floor, belly, and chin.
- Repeat this exercise several times for 2 minutes.
- Downward dog (2 minutes).Downward dog is a buffet of delicious full-body stretches. From squatting to back stretching to twisting, there's a dog that suits your home style. Used as an inverted posture, it brings fresh blood flow to the brain. If holding the pose for 2 minutes seems like too much to handle, mix it up by moving the hips left and right, lifting one leg, or bending the knees.
- Seated twist (2 minutes; 1 minute per side).The twist lengthens the muscles around the spine, spreads the wide muscles of the back, and ignites the hip flexors. It is also the perfect remedy to erase internal tension.
- Bridge (1 minute). Bridge connects the top of the head to the soles of the feet as the entire front of the body unfolds. With skillful breathing, bridge ignites the chakras, stimulates the sexual organs, connects the mind to the heart center, and massages the thyroid.
- Inverted action (1 minute). One minute in this pose delivers all the benefits of inversions, including draining the feet, ankles, and legs from stuck energy.
Stepping Stone Vinyasa
The stepping stone vinyasa is a reminder that asana isn’t the goal of yoga; it’s merely a means to get there, a form of transportation to find the stillness of the mind.
Stepping Stone Vinyasa
The stepping stone vinyasa is a reminder that asana isn't the goal of yoga; it's merely a means to get there, a form of transportation to find the stillness of the mind. Ride the motivational wave as you guide the way through the path of movement.
Take 3 to 5 breaths in each pose before transitioning to the next one.
Modified chair yoga poses
It may seem implausible, but adapting yoga poses to a chair is a lot like a typical yoga class—the possibilities of movement are endless.
Chair Yoga
Intention
To create a motivating yoga workout for students with physical limitations.
Lesson
It may seem implausible, but adapting yoga poses to a chair is a lot like a typical yoga class—the possibilities of movement are endless. With the exception of inverted poses, any posture can be modified while seated or standing with support. The emphasis is on body awareness and grounding, such as how you sit and stand, whether you favor one side over another, or how you're treating your injuries.
Now, become very conscious about how you're seated. Move your spine to the back of the chair, and place your feet on the ground. [If a student's feet don't touch the ground, bring the ground to them by placing a block beneath each foot.] Press the soles of the feet into the ground, feeling a slight awakening of the spine. You're suddenly sitting taller. As you press into the feet again, lift this muscle energy into the calves and thighs. Then, plant your sit bones to rise from the seat of the chair. Feel the torso straightening. Lift the belly and the lower back, allowing that lift into your heart center. Draw the shoulders up, back, and down. Raise the head, crown lifted toward the sky, and chin parallel to the ground. Feel the energy from the floor to the top of your head.
Take some deep cleansing breaths by putting your hands on your abdomen and sending a big inhalation into the lower belly, expanding the navel outward. On the exhalation, release the breath, feeling the belly return to normal. Do it again. Inhaling, expand with oxygen, light and energy; exhaling, release toxins, tensions, and worries. The yoga breathing practices will help calm and energize you, and you can practice them at any time.
Asanas for Deepening
- Wrist and ankle rolls.Subtle movements that may seem too slow in other classes are celebrated in this setting.
- Arm and shoulder stretches. Shoulder rolls, eagle arms, cow face arms (with straps), and face framing (opposite hand to opposite elbow with arms overhead).
- Pelvic tilts. Perform seated cat-cow movements.
- Leg exercises. Include toe curls, ankle rolls, knee lifts, leg lifts with legs crossed and uncrossed to strengthen the hip flexors, and seated leg cradles.
- Forward bend. Spread the feet wide, gently inch forward on the chair away from the back, and rest the forearms on the thighs as you bend at the hips to lengthen the spine. If flexibility allows, slide the hands down the legs to reach the ankles or floor.
- Twist. Turn toward the twisting side, resting a hand on the back of the chair. Lengthen the spine, and gently twist on the exhalation.
Standing Poses
Use a sturdy chair for support. Where possible, place the chair against the wall.
- Mountain.Stand behind the chair, holding the back of the chair for support. Emphasize the importance of weight being distributed evenly between the left, right, front, and back, of the body. For a variation, rise up on the toes.
- Standing forward bend. Standing with one hip facing the back of the chair, place one hand on the chair and the other hand on the hip. Bend forward at the hips, micro-bending the knees, stopping when you meet resistance.
- Warrior II. Stand behind the chair, and place one hand on the top of the chair for support. Alternate the arm lift.
- Triangle. Stand behind the chair, and place one hand on the chair for support. Once in triangle position, rest the leading hand between the waist and the knee for maximum stability.
- Tree. Stand to the side of the chair, holding the back of the chair with one hand. Root the standing leg, and turn the opposite leg out, keeping the foot on the ground. If balance allows, rest the foot on the ankle or calf.
8 Minutes to Awesome yoga practice
You can produce more of almost anything in this world except one thing—time. Once it’s over, it’s gone for good, and you can never get it back.
8 Minutes to Awesome
Intention
To ignite an active energy state in 8 minutes.
Lesson
You can produce more of almost anything in this world except one thing—time. Once it's over, it's gone for good, and you can never get it back. That's why it's essential to know that if you want to live a better life, learn to be the master of your own time. The quality of your minutes is all that matters.
The moment you wake up is the beginning of the rest of your day. What you choose to do with your day and the choices you make can be significantly altered when you live in an active energy state. The way you feel is in direct relation to how content, empowered, patient, and loving you are. The fact is, when you feel good, you live a better life.
Kick off your day by using your first-thing-in-the-morning time to commit to this high-energy 8-minute practice. Place it on the list of daily rituals you already do in the morning, such as drink a cup of coffee, brush your teeth, and check your email.
This 8-minute practice will rock your mind and body, and help you become aware of how you spend each precious moment.
Practice Tips
Practice on an empty stomach. A cup of coffee or a glass of water is OK, but skip any solid foods till after your practice.
Use a timer for each movement.
Prepare to get fired up for the day. Let the exercise reward you with a strong body, an open heart, a calm mind, and a positive outlook.
Focus on every breath. Use your muscles to encourage clear decisions, release stale energies, and feel gratitude for this amazing new day.
5 Movements in 8 Minutes
This practice is packed with five powerful movements that offer sustainable mind-body improvements far beyond the 8 minutes it takes to complete them.
- Uddiyana bandha (2 minutes). It's said that if you only do one practice a day, it should be uddiyana bandha. This ancient exercise stimulates the internal agni (fire), helps relieve constipation, and strengthens the will. Plus, it lights the fire in the belly, giving you the confidence to accomplish anything!
- From a standing position, bend your knees and rest your hands just above them as you lean forward.
- Exhale completely, and pull your belly back toward your spine; hold your breath.
- Squeeze your pelvic floor muscles and lift your belly up behind your ribs to hollow out your torso, and tuck your chin in toward your chest, holding uddiyana bandha.
- Inhale when needed, and release the pelvic floor, belly, and chin.
- Repeat this exercise several times for 2 minutes.
- Downward dog (2 minutes).Downward dog is a buffet of delicious full-body stretches. From squatting to back stretching to twisting, there's a dog that suits your home style. Used as an inverted posture, it brings fresh blood flow to the brain. If holding the pose for 2 minutes seems like too much to handle, mix it up by moving the hips left and right, lifting one leg, or bending the knees.
- Seated twist (2 minutes; 1 minute per side).The twist lengthens the muscles around the spine, spreads the wide muscles of the back, and ignites the hip flexors. It is also the perfect remedy to erase internal tension.
- Bridge (1 minute). Bridge connects the top of the head to the soles of the feet as the entire front of the body unfolds. With skillful breathing, bridge ignites the chakras, stimulates the sexual organs, connects the mind to the heart center, and massages the thyroid.
- Inverted action (1 minute). One minute in this pose delivers all the benefits of inversions, including draining the feet, ankles, and legs from stuck energy.
Stepping Stone Vinyasa
The stepping stone vinyasa is a reminder that asana isn’t the goal of yoga; it’s merely a means to get there, a form of transportation to find the stillness of the mind.
Stepping Stone Vinyasa
The stepping stone vinyasa is a reminder that asana isn't the goal of yoga; it's merely a means to get there, a form of transportation to find the stillness of the mind. Ride the motivational wave as you guide the way through the path of movement.
Take 3 to 5 breaths in each pose before transitioning to the next one.
Modified chair yoga poses
It may seem implausible, but adapting yoga poses to a chair is a lot like a typical yoga class—the possibilities of movement are endless.
Chair Yoga
Intention
To create a motivating yoga workout for students with physical limitations.
Lesson
It may seem implausible, but adapting yoga poses to a chair is a lot like a typical yoga class—the possibilities of movement are endless. With the exception of inverted poses, any posture can be modified while seated or standing with support. The emphasis is on body awareness and grounding, such as how you sit and stand, whether you favor one side over another, or how you're treating your injuries.
Now, become very conscious about how you're seated. Move your spine to the back of the chair, and place your feet on the ground. [If a student's feet don't touch the ground, bring the ground to them by placing a block beneath each foot.] Press the soles of the feet into the ground, feeling a slight awakening of the spine. You're suddenly sitting taller. As you press into the feet again, lift this muscle energy into the calves and thighs. Then, plant your sit bones to rise from the seat of the chair. Feel the torso straightening. Lift the belly and the lower back, allowing that lift into your heart center. Draw the shoulders up, back, and down. Raise the head, crown lifted toward the sky, and chin parallel to the ground. Feel the energy from the floor to the top of your head.
Take some deep cleansing breaths by putting your hands on your abdomen and sending a big inhalation into the lower belly, expanding the navel outward. On the exhalation, release the breath, feeling the belly return to normal. Do it again. Inhaling, expand with oxygen, light and energy; exhaling, release toxins, tensions, and worries. The yoga breathing practices will help calm and energize you, and you can practice them at any time.
Asanas for Deepening
- Wrist and ankle rolls.Subtle movements that may seem too slow in other classes are celebrated in this setting.
- Arm and shoulder stretches. Shoulder rolls, eagle arms, cow face arms (with straps), and face framing (opposite hand to opposite elbow with arms overhead).
- Pelvic tilts. Perform seated cat-cow movements.
- Leg exercises. Include toe curls, ankle rolls, knee lifts, leg lifts with legs crossed and uncrossed to strengthen the hip flexors, and seated leg cradles.
- Forward bend. Spread the feet wide, gently inch forward on the chair away from the back, and rest the forearms on the thighs as you bend at the hips to lengthen the spine. If flexibility allows, slide the hands down the legs to reach the ankles or floor.
- Twist. Turn toward the twisting side, resting a hand on the back of the chair. Lengthen the spine, and gently twist on the exhalation.
Standing Poses
Use a sturdy chair for support. Where possible, place the chair against the wall.
- Mountain.Stand behind the chair, holding the back of the chair for support. Emphasize the importance of weight being distributed evenly between the left, right, front, and back, of the body. For a variation, rise up on the toes.
- Standing forward bend. Standing with one hip facing the back of the chair, place one hand on the chair and the other hand on the hip. Bend forward at the hips, micro-bending the knees, stopping when you meet resistance.
- Warrior II. Stand behind the chair, and place one hand on the top of the chair for support. Alternate the arm lift.
- Triangle. Stand behind the chair, and place one hand on the chair for support. Once in triangle position, rest the leading hand between the waist and the knee for maximum stability.
- Tree. Stand to the side of the chair, holding the back of the chair with one hand. Root the standing leg, and turn the opposite leg out, keeping the foot on the ground. If balance allows, rest the foot on the ankle or calf.
8 Minutes to Awesome yoga practice
You can produce more of almost anything in this world except one thing—time. Once it’s over, it’s gone for good, and you can never get it back.
8 Minutes to Awesome
Intention
To ignite an active energy state in 8 minutes.
Lesson
You can produce more of almost anything in this world except one thing—time. Once it's over, it's gone for good, and you can never get it back. That's why it's essential to know that if you want to live a better life, learn to be the master of your own time. The quality of your minutes is all that matters.
The moment you wake up is the beginning of the rest of your day. What you choose to do with your day and the choices you make can be significantly altered when you live in an active energy state. The way you feel is in direct relation to how content, empowered, patient, and loving you are. The fact is, when you feel good, you live a better life.
Kick off your day by using your first-thing-in-the-morning time to commit to this high-energy 8-minute practice. Place it on the list of daily rituals you already do in the morning, such as drink a cup of coffee, brush your teeth, and check your email.
This 8-minute practice will rock your mind and body, and help you become aware of how you spend each precious moment.
Practice Tips
Practice on an empty stomach. A cup of coffee or a glass of water is OK, but skip any solid foods till after your practice.
Use a timer for each movement.
Prepare to get fired up for the day. Let the exercise reward you with a strong body, an open heart, a calm mind, and a positive outlook.
Focus on every breath. Use your muscles to encourage clear decisions, release stale energies, and feel gratitude for this amazing new day.
5 Movements in 8 Minutes
This practice is packed with five powerful movements that offer sustainable mind-body improvements far beyond the 8 minutes it takes to complete them.
- Uddiyana bandha (2 minutes). It's said that if you only do one practice a day, it should be uddiyana bandha. This ancient exercise stimulates the internal agni (fire), helps relieve constipation, and strengthens the will. Plus, it lights the fire in the belly, giving you the confidence to accomplish anything!
- From a standing position, bend your knees and rest your hands just above them as you lean forward.
- Exhale completely, and pull your belly back toward your spine; hold your breath.
- Squeeze your pelvic floor muscles and lift your belly up behind your ribs to hollow out your torso, and tuck your chin in toward your chest, holding uddiyana bandha.
- Inhale when needed, and release the pelvic floor, belly, and chin.
- Repeat this exercise several times for 2 minutes.
- Downward dog (2 minutes).Downward dog is a buffet of delicious full-body stretches. From squatting to back stretching to twisting, there's a dog that suits your home style. Used as an inverted posture, it brings fresh blood flow to the brain. If holding the pose for 2 minutes seems like too much to handle, mix it up by moving the hips left and right, lifting one leg, or bending the knees.
- Seated twist (2 minutes; 1 minute per side).The twist lengthens the muscles around the spine, spreads the wide muscles of the back, and ignites the hip flexors. It is also the perfect remedy to erase internal tension.
- Bridge (1 minute). Bridge connects the top of the head to the soles of the feet as the entire front of the body unfolds. With skillful breathing, bridge ignites the chakras, stimulates the sexual organs, connects the mind to the heart center, and massages the thyroid.
- Inverted action (1 minute). One minute in this pose delivers all the benefits of inversions, including draining the feet, ankles, and legs from stuck energy.
Stepping Stone Vinyasa
The stepping stone vinyasa is a reminder that asana isn’t the goal of yoga; it’s merely a means to get there, a form of transportation to find the stillness of the mind.
Stepping Stone Vinyasa
The stepping stone vinyasa is a reminder that asana isn't the goal of yoga; it's merely a means to get there, a form of transportation to find the stillness of the mind. Ride the motivational wave as you guide the way through the path of movement.
Take 3 to 5 breaths in each pose before transitioning to the next one.
Modified chair yoga poses
It may seem implausible, but adapting yoga poses to a chair is a lot like a typical yoga class—the possibilities of movement are endless.
Chair Yoga
Intention
To create a motivating yoga workout for students with physical limitations.
Lesson
It may seem implausible, but adapting yoga poses to a chair is a lot like a typical yoga class—the possibilities of movement are endless. With the exception of inverted poses, any posture can be modified while seated or standing with support. The emphasis is on body awareness and grounding, such as how you sit and stand, whether you favor one side over another, or how you're treating your injuries.
Now, become very conscious about how you're seated. Move your spine to the back of the chair, and place your feet on the ground. [If a student's feet don't touch the ground, bring the ground to them by placing a block beneath each foot.] Press the soles of the feet into the ground, feeling a slight awakening of the spine. You're suddenly sitting taller. As you press into the feet again, lift this muscle energy into the calves and thighs. Then, plant your sit bones to rise from the seat of the chair. Feel the torso straightening. Lift the belly and the lower back, allowing that lift into your heart center. Draw the shoulders up, back, and down. Raise the head, crown lifted toward the sky, and chin parallel to the ground. Feel the energy from the floor to the top of your head.
Take some deep cleansing breaths by putting your hands on your abdomen and sending a big inhalation into the lower belly, expanding the navel outward. On the exhalation, release the breath, feeling the belly return to normal. Do it again. Inhaling, expand with oxygen, light and energy; exhaling, release toxins, tensions, and worries. The yoga breathing practices will help calm and energize you, and you can practice them at any time.
Asanas for Deepening
- Wrist and ankle rolls.Subtle movements that may seem too slow in other classes are celebrated in this setting.
- Arm and shoulder stretches. Shoulder rolls, eagle arms, cow face arms (with straps), and face framing (opposite hand to opposite elbow with arms overhead).
- Pelvic tilts. Perform seated cat-cow movements.
- Leg exercises. Include toe curls, ankle rolls, knee lifts, leg lifts with legs crossed and uncrossed to strengthen the hip flexors, and seated leg cradles.
- Forward bend. Spread the feet wide, gently inch forward on the chair away from the back, and rest the forearms on the thighs as you bend at the hips to lengthen the spine. If flexibility allows, slide the hands down the legs to reach the ankles or floor.
- Twist. Turn toward the twisting side, resting a hand on the back of the chair. Lengthen the spine, and gently twist on the exhalation.
Standing Poses
Use a sturdy chair for support. Where possible, place the chair against the wall.
- Mountain.Stand behind the chair, holding the back of the chair for support. Emphasize the importance of weight being distributed evenly between the left, right, front, and back, of the body. For a variation, rise up on the toes.
- Standing forward bend. Standing with one hip facing the back of the chair, place one hand on the chair and the other hand on the hip. Bend forward at the hips, micro-bending the knees, stopping when you meet resistance.
- Warrior II. Stand behind the chair, and place one hand on the top of the chair for support. Alternate the arm lift.
- Triangle. Stand behind the chair, and place one hand on the chair for support. Once in triangle position, rest the leading hand between the waist and the knee for maximum stability.
- Tree. Stand to the side of the chair, holding the back of the chair with one hand. Root the standing leg, and turn the opposite leg out, keeping the foot on the ground. If balance allows, rest the foot on the ankle or calf.
8 Minutes to Awesome yoga practice
You can produce more of almost anything in this world except one thing—time. Once it’s over, it’s gone for good, and you can never get it back.
8 Minutes to Awesome
Intention
To ignite an active energy state in 8 minutes.
Lesson
You can produce more of almost anything in this world except one thing—time. Once it's over, it's gone for good, and you can never get it back. That's why it's essential to know that if you want to live a better life, learn to be the master of your own time. The quality of your minutes is all that matters.
The moment you wake up is the beginning of the rest of your day. What you choose to do with your day and the choices you make can be significantly altered when you live in an active energy state. The way you feel is in direct relation to how content, empowered, patient, and loving you are. The fact is, when you feel good, you live a better life.
Kick off your day by using your first-thing-in-the-morning time to commit to this high-energy 8-minute practice. Place it on the list of daily rituals you already do in the morning, such as drink a cup of coffee, brush your teeth, and check your email.
This 8-minute practice will rock your mind and body, and help you become aware of how you spend each precious moment.
Practice Tips
Practice on an empty stomach. A cup of coffee or a glass of water is OK, but skip any solid foods till after your practice.
Use a timer for each movement.
Prepare to get fired up for the day. Let the exercise reward you with a strong body, an open heart, a calm mind, and a positive outlook.
Focus on every breath. Use your muscles to encourage clear decisions, release stale energies, and feel gratitude for this amazing new day.
5 Movements in 8 Minutes
This practice is packed with five powerful movements that offer sustainable mind-body improvements far beyond the 8 minutes it takes to complete them.
- Uddiyana bandha (2 minutes). It's said that if you only do one practice a day, it should be uddiyana bandha. This ancient exercise stimulates the internal agni (fire), helps relieve constipation, and strengthens the will. Plus, it lights the fire in the belly, giving you the confidence to accomplish anything!
- From a standing position, bend your knees and rest your hands just above them as you lean forward.
- Exhale completely, and pull your belly back toward your spine; hold your breath.
- Squeeze your pelvic floor muscles and lift your belly up behind your ribs to hollow out your torso, and tuck your chin in toward your chest, holding uddiyana bandha.
- Inhale when needed, and release the pelvic floor, belly, and chin.
- Repeat this exercise several times for 2 minutes.
- Downward dog (2 minutes).Downward dog is a buffet of delicious full-body stretches. From squatting to back stretching to twisting, there's a dog that suits your home style. Used as an inverted posture, it brings fresh blood flow to the brain. If holding the pose for 2 minutes seems like too much to handle, mix it up by moving the hips left and right, lifting one leg, or bending the knees.
- Seated twist (2 minutes; 1 minute per side).The twist lengthens the muscles around the spine, spreads the wide muscles of the back, and ignites the hip flexors. It is also the perfect remedy to erase internal tension.
- Bridge (1 minute). Bridge connects the top of the head to the soles of the feet as the entire front of the body unfolds. With skillful breathing, bridge ignites the chakras, stimulates the sexual organs, connects the mind to the heart center, and massages the thyroid.
- Inverted action (1 minute). One minute in this pose delivers all the benefits of inversions, including draining the feet, ankles, and legs from stuck energy.
Stepping Stone Vinyasa
The stepping stone vinyasa is a reminder that asana isn’t the goal of yoga; it’s merely a means to get there, a form of transportation to find the stillness of the mind.
Stepping Stone Vinyasa
The stepping stone vinyasa is a reminder that asana isn't the goal of yoga; it's merely a means to get there, a form of transportation to find the stillness of the mind. Ride the motivational wave as you guide the way through the path of movement.
Take 3 to 5 breaths in each pose before transitioning to the next one.
Modified chair yoga poses
It may seem implausible, but adapting yoga poses to a chair is a lot like a typical yoga class—the possibilities of movement are endless.
Chair Yoga
Intention
To create a motivating yoga workout for students with physical limitations.
Lesson
It may seem implausible, but adapting yoga poses to a chair is a lot like a typical yoga class—the possibilities of movement are endless. With the exception of inverted poses, any posture can be modified while seated or standing with support. The emphasis is on body awareness and grounding, such as how you sit and stand, whether you favor one side over another, or how you're treating your injuries.
Now, become very conscious about how you're seated. Move your spine to the back of the chair, and place your feet on the ground. [If a student's feet don't touch the ground, bring the ground to them by placing a block beneath each foot.] Press the soles of the feet into the ground, feeling a slight awakening of the spine. You're suddenly sitting taller. As you press into the feet again, lift this muscle energy into the calves and thighs. Then, plant your sit bones to rise from the seat of the chair. Feel the torso straightening. Lift the belly and the lower back, allowing that lift into your heart center. Draw the shoulders up, back, and down. Raise the head, crown lifted toward the sky, and chin parallel to the ground. Feel the energy from the floor to the top of your head.
Take some deep cleansing breaths by putting your hands on your abdomen and sending a big inhalation into the lower belly, expanding the navel outward. On the exhalation, release the breath, feeling the belly return to normal. Do it again. Inhaling, expand with oxygen, light and energy; exhaling, release toxins, tensions, and worries. The yoga breathing practices will help calm and energize you, and you can practice them at any time.
Asanas for Deepening
- Wrist and ankle rolls.Subtle movements that may seem too slow in other classes are celebrated in this setting.
- Arm and shoulder stretches. Shoulder rolls, eagle arms, cow face arms (with straps), and face framing (opposite hand to opposite elbow with arms overhead).
- Pelvic tilts. Perform seated cat-cow movements.
- Leg exercises. Include toe curls, ankle rolls, knee lifts, leg lifts with legs crossed and uncrossed to strengthen the hip flexors, and seated leg cradles.
- Forward bend. Spread the feet wide, gently inch forward on the chair away from the back, and rest the forearms on the thighs as you bend at the hips to lengthen the spine. If flexibility allows, slide the hands down the legs to reach the ankles or floor.
- Twist. Turn toward the twisting side, resting a hand on the back of the chair. Lengthen the spine, and gently twist on the exhalation.
Standing Poses
Use a sturdy chair for support. Where possible, place the chair against the wall.
- Mountain.Stand behind the chair, holding the back of the chair for support. Emphasize the importance of weight being distributed evenly between the left, right, front, and back, of the body. For a variation, rise up on the toes.
- Standing forward bend. Standing with one hip facing the back of the chair, place one hand on the chair and the other hand on the hip. Bend forward at the hips, micro-bending the knees, stopping when you meet resistance.
- Warrior II. Stand behind the chair, and place one hand on the top of the chair for support. Alternate the arm lift.
- Triangle. Stand behind the chair, and place one hand on the chair for support. Once in triangle position, rest the leading hand between the waist and the knee for maximum stability.
- Tree. Stand to the side of the chair, holding the back of the chair with one hand. Root the standing leg, and turn the opposite leg out, keeping the foot on the ground. If balance allows, rest the foot on the ankle or calf.
8 Minutes to Awesome yoga practice
You can produce more of almost anything in this world except one thing—time. Once it’s over, it’s gone for good, and you can never get it back.
8 Minutes to Awesome
Intention
To ignite an active energy state in 8 minutes.
Lesson
You can produce more of almost anything in this world except one thing—time. Once it's over, it's gone for good, and you can never get it back. That's why it's essential to know that if you want to live a better life, learn to be the master of your own time. The quality of your minutes is all that matters.
The moment you wake up is the beginning of the rest of your day. What you choose to do with your day and the choices you make can be significantly altered when you live in an active energy state. The way you feel is in direct relation to how content, empowered, patient, and loving you are. The fact is, when you feel good, you live a better life.
Kick off your day by using your first-thing-in-the-morning time to commit to this high-energy 8-minute practice. Place it on the list of daily rituals you already do in the morning, such as drink a cup of coffee, brush your teeth, and check your email.
This 8-minute practice will rock your mind and body, and help you become aware of how you spend each precious moment.
Practice Tips
Practice on an empty stomach. A cup of coffee or a glass of water is OK, but skip any solid foods till after your practice.
Use a timer for each movement.
Prepare to get fired up for the day. Let the exercise reward you with a strong body, an open heart, a calm mind, and a positive outlook.
Focus on every breath. Use your muscles to encourage clear decisions, release stale energies, and feel gratitude for this amazing new day.
5 Movements in 8 Minutes
This practice is packed with five powerful movements that offer sustainable mind-body improvements far beyond the 8 minutes it takes to complete them.
- Uddiyana bandha (2 minutes). It's said that if you only do one practice a day, it should be uddiyana bandha. This ancient exercise stimulates the internal agni (fire), helps relieve constipation, and strengthens the will. Plus, it lights the fire in the belly, giving you the confidence to accomplish anything!
- From a standing position, bend your knees and rest your hands just above them as you lean forward.
- Exhale completely, and pull your belly back toward your spine; hold your breath.
- Squeeze your pelvic floor muscles and lift your belly up behind your ribs to hollow out your torso, and tuck your chin in toward your chest, holding uddiyana bandha.
- Inhale when needed, and release the pelvic floor, belly, and chin.
- Repeat this exercise several times for 2 minutes.
- Downward dog (2 minutes).Downward dog is a buffet of delicious full-body stretches. From squatting to back stretching to twisting, there's a dog that suits your home style. Used as an inverted posture, it brings fresh blood flow to the brain. If holding the pose for 2 minutes seems like too much to handle, mix it up by moving the hips left and right, lifting one leg, or bending the knees.
- Seated twist (2 minutes; 1 minute per side).The twist lengthens the muscles around the spine, spreads the wide muscles of the back, and ignites the hip flexors. It is also the perfect remedy to erase internal tension.
- Bridge (1 minute). Bridge connects the top of the head to the soles of the feet as the entire front of the body unfolds. With skillful breathing, bridge ignites the chakras, stimulates the sexual organs, connects the mind to the heart center, and massages the thyroid.
- Inverted action (1 minute). One minute in this pose delivers all the benefits of inversions, including draining the feet, ankles, and legs from stuck energy.
Stepping Stone Vinyasa
The stepping stone vinyasa is a reminder that asana isn’t the goal of yoga; it’s merely a means to get there, a form of transportation to find the stillness of the mind.
Stepping Stone Vinyasa
The stepping stone vinyasa is a reminder that asana isn't the goal of yoga; it's merely a means to get there, a form of transportation to find the stillness of the mind. Ride the motivational wave as you guide the way through the path of movement.
Take 3 to 5 breaths in each pose before transitioning to the next one.
Modified chair yoga poses
It may seem implausible, but adapting yoga poses to a chair is a lot like a typical yoga class—the possibilities of movement are endless.
Chair Yoga
Intention
To create a motivating yoga workout for students with physical limitations.
Lesson
It may seem implausible, but adapting yoga poses to a chair is a lot like a typical yoga class—the possibilities of movement are endless. With the exception of inverted poses, any posture can be modified while seated or standing with support. The emphasis is on body awareness and grounding, such as how you sit and stand, whether you favor one side over another, or how you're treating your injuries.
Now, become very conscious about how you're seated. Move your spine to the back of the chair, and place your feet on the ground. [If a student's feet don't touch the ground, bring the ground to them by placing a block beneath each foot.] Press the soles of the feet into the ground, feeling a slight awakening of the spine. You're suddenly sitting taller. As you press into the feet again, lift this muscle energy into the calves and thighs. Then, plant your sit bones to rise from the seat of the chair. Feel the torso straightening. Lift the belly and the lower back, allowing that lift into your heart center. Draw the shoulders up, back, and down. Raise the head, crown lifted toward the sky, and chin parallel to the ground. Feel the energy from the floor to the top of your head.
Take some deep cleansing breaths by putting your hands on your abdomen and sending a big inhalation into the lower belly, expanding the navel outward. On the exhalation, release the breath, feeling the belly return to normal. Do it again. Inhaling, expand with oxygen, light and energy; exhaling, release toxins, tensions, and worries. The yoga breathing practices will help calm and energize you, and you can practice them at any time.
Asanas for Deepening
- Wrist and ankle rolls.Subtle movements that may seem too slow in other classes are celebrated in this setting.
- Arm and shoulder stretches. Shoulder rolls, eagle arms, cow face arms (with straps), and face framing (opposite hand to opposite elbow with arms overhead).
- Pelvic tilts. Perform seated cat-cow movements.
- Leg exercises. Include toe curls, ankle rolls, knee lifts, leg lifts with legs crossed and uncrossed to strengthen the hip flexors, and seated leg cradles.
- Forward bend. Spread the feet wide, gently inch forward on the chair away from the back, and rest the forearms on the thighs as you bend at the hips to lengthen the spine. If flexibility allows, slide the hands down the legs to reach the ankles or floor.
- Twist. Turn toward the twisting side, resting a hand on the back of the chair. Lengthen the spine, and gently twist on the exhalation.
Standing Poses
Use a sturdy chair for support. Where possible, place the chair against the wall.
- Mountain.Stand behind the chair, holding the back of the chair for support. Emphasize the importance of weight being distributed evenly between the left, right, front, and back, of the body. For a variation, rise up on the toes.
- Standing forward bend. Standing with one hip facing the back of the chair, place one hand on the chair and the other hand on the hip. Bend forward at the hips, micro-bending the knees, stopping when you meet resistance.
- Warrior II. Stand behind the chair, and place one hand on the top of the chair for support. Alternate the arm lift.
- Triangle. Stand behind the chair, and place one hand on the chair for support. Once in triangle position, rest the leading hand between the waist and the knee for maximum stability.
- Tree. Stand to the side of the chair, holding the back of the chair with one hand. Root the standing leg, and turn the opposite leg out, keeping the foot on the ground. If balance allows, rest the foot on the ankle or calf.
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