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OPTIONAL PROPS: Blanket or pillow to sit upon

Follow me on Instagram @alisonlessardmindfulness and YouTube at Alison Lessard Mindfulness

OPTIONAL PROPS: a blanket or pillow to sit on for comfort

Follow me on Instagram @alisonlessardmindfulness

This is a flow focused on releasing any stuck emotions in the hip area (VERY COMMON AREA where emotions get stored) that may be affecting your sacral chakra (relationships, intimacy, your creative energy, your life force energy).

OPTIONAL PROPS: I recommend a blanket and 2 blocks if you have them (I give a modification if not, so no worries)

Contraindications:

-Any knee sensitivities or knee injuries, the Dragon pose may be uncomfortable (even with the blanket supporting you) and you may want to skip it

-Any neck or shoulder injury, be cautious during Sleeping Swan pose (the reclined, figure-4 hip opener)

-Elevating hips during Straddle and forward folds will help alleviate sciatica pain

Follow me on Instagram @alisonlessardmindfulness

This is a meditation focused on staying balanced, centered and grounded in your own energy during times of {emotional} stress or upheaval in your life.

OPTIONAL PROPS: Blanket or pillow to sit on for the meditation

This short flow focuses on releasing tension in the head/neck/shoulders/torso.

OPTIONAL PROPS: A blanket or pillow to use to elevate your hips if needed or more comfortable

Contraindications: If you have any head or neck or shoulder injuries, don’t try those postures until you check with your health care provider

There are many forms of breathing techniques, or “pranayama”, in yoga. Some are very active and stimulating to the nervous system, while others are deeply relaxing and activate the parasympathetic nervous system (the part of our nervous systems that allows the body to relax).

“Ujjayi” means “victorious breath” and is a slow, deep pranayama. In this brief tutorial, I explain the technique and purpose for ujjayi breathing. This “ocean breathing” (because when you do it, it sounds like waves or like Darth Vader breathing haha!!) expands the lungs, pulling in fresh air and expelling stale air and stress. It calms the mind and can be very effective for processing grief. If any emotions arise when using ujjayi breath, just know it’s part of your release and healing process!

This flow is designed to gently release tension in the lower back area and is especially beneficial if you sit for the majority of the day.

OPTIONAL PROPS: A blanket or pillow (to elevate the hips or knees if necessary or if it feels good)

Contraindications (just in case you are tight anywhere):
IF YOU ARE INJURED OR HAVE ANY HEALTH ISSUES, PLEASE CONSULT YOUR DOCTOR OR HEALTH PROFESSIONAL BEFORE PRACTICING (as always, you are responsible for your own body)

-Any shoulder injury or tingling in arms when extended, bend the arms to the sides or rest hands on ribs
-If you have any sciatica issues, sit on a blanket/pillow/block to elevate the hips to help take the pressure off or avoid this practice if it’s really aggravating or painful
-Any lower back issues, avoid slumping forward/rounding the back and try to keep the back as straight as possible in any forward folds
-For ankle/toe joints are tight, skip the toe squat and go into the regular squat or don’t stay for too long in the Toe Squat pose
-If there’s any sharp pain in the knees, you may need to skip the low squat, stop the exercise or use props under the knees or seat/hips like a blanket or pillows to alleviate any pressure

You don’t have to do this only in the morning – feel free to also use at night if you’d like! This allows gentle opening of the hips, hamstrings and lower back, especially if you sit for the majority of the day.

OPTIONAL PROPS: A blanket or pillow (to elevate the hips if necessary or if it feels good)

Contraindications (just in case you are tight anywhere):
IF YOU ARE INJURED OR HAVE ANY HEALTH ISSUES, PLEASE CONSULT YOUR DOCTOR OR HEALTH PROFESSIONAL BEFORE PRACTICING (as always, you are responsible for your own body)

-If you have any sciatica issues, sit on a blanket/pillow/block to elevate the hips to help take the pressure off or avoid this practice if it’s really aggravating or painful
-Any lower back issues, avoid slumping forward/rounding the back and try to keep the back as straight as possible in any forward folds
-Avoid dropping the head if you’ve had any whiplash
-If there’s any sharp pain in the knees, stop the exercise or use props under the knees like pillows to alleviate any pressure
-If hamstrings are tight, feel free to keep knees bent in any of these movements