These free recordings were made to help people get moving again during the COVID-19 pandemic. In each, you can expect a 15-30 minute session focused on a specific purpose.
Many people experience chronic pain in our necks, shoulders, or hips. That, combined with all of the extra sitting most of us are doing while we’re physically distant, isn’t helping our bodies to feel good. In response, with my background as a Massage Therapist and Yoga Instructor, I felt that I could help.
Before you get begin, you should consult your medical provider before starting any new physical activity, including the recordings below. Participation is at one’s own risk. Modifications are offered throughout the session, but if you are unable to perform a post or posture, consider taking deep breaths or try child’s pose, until we move on. Not everyone has the same abilities and that is ok. When doing any type of stretching, including yoga, always listen to your body.
Be sure to stretch gently, slowly, and smoothly. Stretching only to the point where you feel mild tension in the muscles you are stretching. Be sure that you are breathing normally during each stretch. Holding your breath tightens up your muscles and may make the stretch more difficult. If at any point during these recordings you feel more than mild tension, slowly back out of the stretch, or stop the stretch completely if you experience pain.
All of the recordings are available below and on the mBody Center channel on YouTube: https://youtube.com/channel/UCm5i7ODgywRkrYSerBKVlYg
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Chair Yoga for Your Neck, Back and Shoulders
In this 25 minute seated practice we will use a chair to support our body as we assume poses and postures to address tension in our neck, shoulders, back, and spine. Enjoy!
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Yoga to Loosen Stiff Shoulders
This easy practice targets muscles associated with shoulder movement. Designed to stretch and strengthen, we will work muscles from your neck through your mid-back. Before you begin, you should have about 25 minutes and make sure you have enough floor space to lie down comfortably. Use a mat of you have one available. Thank you for tuning in and I hope you enjoy this relaxing practice!
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In less than 30 minutes, we gently address low back pain. We will stretch and strengthen muscles that support your low back and, in addition, work toward increasing range of motion in your spine. You will need a mat or a towel to lie on and a chair is recommended for balance and support. If you can, allow for some extra time after this video for meditation. Your body will be primed and ready to relax.
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Yoga for Building Strength and Flexibility
All you need is a mat for today. We'll incorporate the breath along with the movement of the body, working up to a light flow to increase strength and promote flexibility. Once you have your mat in place you’re ready to begin.
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With a combination of flow and focus, we’ll relax the spine, low back, hips, and legs. To facilitate our practice, grab a yoga strap or a belt, and plan on participating for about 20 minutes.
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Let’s focus on intermediate poses and postures aimed at increasing strength and flexibility through your hips and thighs. Before you get started, have a hand towel and yoga block, or something with a flat and stable surface that will support your weight. This class takes less than 25 minutes. Be gentle with yourself.
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Yoga for Balance and Grounding
Use this 20 minute practice to improve balance and grounding. We begin with a standing warm up, incorporating key balance poses and then focus on grounding to round out the practice. Have a chair nearby to help with balance postures.
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In today’s practice we’ll focus on maintaining flexibility. First we’ll warm up the legs and spine, then stretch out the whole body. We’ll wrap up by taking a moment for relaxation. You deserve it!
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In today’s practice, we will learn about the muscles commonly referred to as 'abs' and then we will extend, contract, twist and turn our core muscles in order to to strengthen and stabilize the abdominal wall. Grab your mat and we’ll get started!
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It’s important to take some time to relax and unwind before heading off to bed. If you’re having trouble sleeping, then get comfy and try this easy sequence which will help you to get a good night’s sleep.
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Join in this thorough 20 minute light flow. Focusing on proper alignment, we will implement an easy flow to promote strength and flexibility along the front, back, and side lines of our bodies. Grab a block and we’ll get started!