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A Simple Seated Breath & Movement Practice

Learn to synchronize breath with easy stretches;  feel free to try this standing too!  Those of you with regular yoga practices may feel inspired to combine this with asana or experiment with different body positions.

​A Simple Seated Hip Opening Practice

Balance your hips and strengthen your postural muscles with the wide legged seat (upavistha konasana preparation) and bent knee seat (baddha konasana preparation).  

​A Short Office Chair Sequence

Got a little room at your desk?  Need to move but can't take an official break?  Try this simple and easy routine.

Practice Videos

NEW!  More will be added soon.  Contact us if there is a specific yoga practice or therapy topic you wish to see featured!

Full practice videos are on the way but will be hosted elsewhere and links posted here.

Surya Namaskara A (Sun Salutation A) Variations

There are many ways to approach this full body warm up in the Pattabhi Jois lineage of flowing yoga, here are a few ways to ramp up from easy to challenging!  

Watch each version, then practice to find which version suits you best then practice that version every day until you can do 5 - 10 in a row without "cheating" then go to the next version!  Once you can do the "traditional" version 5 - 10 times you will be ready to advance to Surya Namaskara B!

​Surya Namaskara A Version 1 - a nice way to begin if you don't have enough upper body strength to practice the original version.  Work your way up to 5 - 10 repetitions and when you can do this 5 - 6 days in a row without getting tired you may feel ready to move up to Version 2!






Surya Namaskara A Version 2 - time to build up your arm and abdominal strength!  You may still wish to do a few of version 1 to warm up.  Hold the plank position for 1 - 5 breaths (or more) while keeping your pelvis in a neutral position.  Use a mirror to check your alignment or record yourself to see if your back looks straight or collapsed.  Work your way up to 5 - 10 reps in a row before moving on to Version 3.






Surya Namaskara A Version 3 - learning to move from plank to Upward Facing Dog without having to bend the elbows.  Remember to keep your legs strong (don't let your knees collapse onto your mat) and your abdominals firm to support your back as you transition.  Remember the feeling you had in the baby Cobra (Version 1)?  If not, begin with Version 1, then do Version 2 before practicing Version 3.  This will help prepare you for the "traditional" version that includes Chaturanga Dandasana, the "low pushup" position.

​Preparing for Chaturanga Dandasana with the Yoga Pushup:

Simple Shoulder Solutions
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Not ready for yoga pushups?
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Practice Audios (coming soon)

Asana of the Month

if you have a question about a yoga pose, how to modify it or how to learn it, email us!