Yoga for Menopause

Yoga for Menopause

Focus on: Digestion & Pelvic Floor

Is your digestion on the fritz?

Menopause and Peri-menopause can cause your digestion to change due to fluctuating hormones. You may suffer from bloating, indigestion, acid reflux, painful abdominal cramps, constipation, diarrhea, weight gain, flatulence, and nausea.

Sounds fun, right? 😵‍💫
I hear you.

The good news:
Yoga can help “move things along” with your digestion by bringing energy and prana into the pelvic area; mainly the lower abdominals, the hips, and the pelvic floor.

The pelvic floor holds all of the pelvic organs (uterus, vagina, bowel & bladder).
👉 If you’ve ever laughed really hard or sneezed and a little pee came out…that’s your pelvic floor’s fault.

In this practice,
we’ll do poses that strengthen and stretch the pelvic floor by working the hips and surrounding muscles.
Balances on one leg are included as they not only strengthen the core and hips, but also strengthen the joints.

Note: If balance is an issue for you, support yourself by either holding a wall or use a chair.

Keep in mind, Yoga is supportive during this personal adjustment.
It is not intended to cure or solve these issues but instead to provide some relief.

DETAILS:
👉 No props needed unless you want ‘em.
🌟 Good for ALL Levels.
⚡️If your balance isn’t great, practice near a wall or use a chair.


Affirmations in this practice:
💚 I let go and allow life to flow through me. 💚
Repeat it until you believe it.


  Enjoy! Be well. 
  Remember to breathe. 
🙏🏼Namaste my friends🙏🏼 

Got more time? Try this next: Yoga for Menopause at a Slower Pace

Squat Recovery Yoga – Stretch Out the Soreness

Squat Recovery Yoga – Stretch Out the Soreness

Inversion Free Options

Did you do too many squats?
Or try an online Cardio Leg video like I did and now you can hardly walk?

Yeah, I feel your pain.
Been there, done that. 😥🥴

This Squat Recovery Yoga Practice is designed to stretch out the soreness in the places that hurt after too many squats.
Inner thighs, hamstrings, hips, glutes, and of course, the quads.
Hip openers and leg stretches are priority with longer holds to allow the muscles to ease out of pain.

Here’s why that soreness, caused by lactic acid build up, rears it’s ugly self:

“A temporary buildup of lactic acid can be caused by vigorous exercise if your body doesn’t have enough available oxygen to break down glucose in the blood. This can cause a burning feeling in the muscle groups you’re using.” Source

With that said—this is why breathing is SO important when you workout; yoga or otherwise. 😉

Do this practice daily until you feel better.
Happy stretching!


DETAILS:

I’ll be performing this practice Inversion Free but you do you.
👉 No props needed, unless you want ‘em.
🌟 Good for Experienced Level.
💫 Minimal cues are given so you can focus on feeling the feels.
✨ Inversion Free means no downward facing dog, no head stand, no poses where the head goes below the heart. Great for those with glaucoma, cardiac issues, vertigo, acid reflux, or if you just don’t like going upside down.


  Enjoy! Be well. 
  Remember to breathe. 
🙏🏼Namaste my friends🙏🏼 

Got more time? Try this next: Low Body Stretch

Vinyasa Yoga for Spinal Health

Vinyasa Yoga for Spinal Health

Wrist Friendly – Inversion Free Opt

This Wrist Friendly, Inversion Free Opt. Vinyasa Yoga Flow
connects the breath with the movement to find strength, flexibility, and mobility
to maximize the flow of spinal fluid for optimal cleansing.


Did you know our breath helps move the spinal fluid?

Yep,
an inhale delivers the flow of fluid that bathes the human brain for a good cleansing.
When you exhale, the waste that piles up in your brain is washed away creating better health.

Pretty cool, huh?

Fuller, more intentional breathing is what helps clear the toxins out.
Shallow, short breaths don’t do as much as far as cleansing goes.

“Deep breathing has a greater impact on the flow of brain fluid than short, shallow breathing”,

Vegard Vinje, a PhD candidate at the Simula Research Laboratory.
Source

In addition, moving our spines regularly gives us greater range of motion, better posture, a stronger core, AND lessens your chances of back pain.

Bonus!!

Now imagine how blissful combining the cleansing breath with the movement would be…

In this practice, you’ll get everything listed PLUS very intentional breath movement-coordination to assist in the cleansing process.
🌟 This is why yoga makes us feel pretty darn good. 🌟


Details:

I’ll be performing this practice Inversion Free but you do you.
👉 Props needed IF you’re wrist-free or Inversion Free.
🌟 Good for ALL Levels.
✨ Inversion Free means no downward facing dog, no head stand, no poses where the head goes below the heart. Great for those with glaucoma, cardiac issues, vertigo, acid re-flux, or if you just don’t like going upside down.
🖐 Wrist Friendly means little or no pressure on the wrists but gripping and grabbing are possible.


Enjoy! Be well. 
Remember to breathe. 
🙏🏼Namaste my friends🙏🏼 

Want more yoga? Try this next: Decompression of the Spine — Wrist Free REMIX

Anytime Stretch in 10 min

Anytime Stretch in 10 min

Inversion Free Opt. & Wrist Friendly

Need to warm up or cool down?
Or maybe you need a refresh for your body to get your focus back…
Or maybe you’re just feeling like a gentle, self-love stretch session…

I hear ya!

I don’t know about you but my back and hamstrings are almost always in dire need of
some self-love stretching.
These simple but effective stretches incorporate these areas perfectly without too much effort
PLUS
10 minutes is a sweet spot for stretching;
It’s just enough time to provide a gentle opening.

🖐 Wrist Friendly ?? There are no poses where there’s a lot of weight on the wrists, however, there is gripping and grabbing. So if you have tender wrists or hands, be gentle with them.

✨ Inversion Free ?? If you are inversion free — make sure when we lie down, that you prop so your head is the highest point as I did not perform this practice that way.


DETAILS:

👉 No props needed, unless you want ‘em.
🌟 Good for ALL Levels.
✨ Inversion Free means no downward facing dog, no head stand, no poses where the head goes below the heart. Great for those with glaucoma, cardiac issues, vertigo, acid reflux, or if you just don’t like going upside down.


Enjoy! Be well. 
Remember to breathe. 
🙏🏼Namaste my friends🙏🏼

Want more yoga? Try this next: No Hands Wrist Free Vinyasa Flow

Quickie Yoga Stretch in 3 min.

Quickie Yoga Stretch in 3 min.

Inversion Free, Wrist Friendly Yoga in your Chair

Do you find that sometimes you want to do a full practice but you only have a hot minute to yourself?

If only it was possible to do a quickie yoga practice and feel refreshed…

And if you’re at work, sometimes breaking into stretches can create awkwardness when your co-workers give you that what-is-going-on-over-there look 👀

I know exactly what that feels like….

And so this 3 min Quickie Yoga Stretch was born.

It’s Inversion Free, 
Wrist Friendly, 
all done in your chair, 
PLUS it targets the whole body. 
This flow works the spine in every direction, releases the upper back/shoulders, and stretches the legs out.
👉 No props needed
🌟 Good for ALL Levels.

 Enjoy! Be well. 
 Remember to breathe. 
🙏🏼Namaste my friends🙏🏼 

Want more yoga? Try this next: Work Break Chair Yoga

Open Heart, Open Hips Vinyasa Flow

Open Heart, Open Hips Vinyasa Flow

Inversion Free Opt. in 25 min

Are you in need of some release in your heart and hips?

This 25 min Open Heart, Open Hips Vinyasa Flow with Inversion Free Options works to open these emotional centers of the body for full release.


Opening the heart and opening the hips may seem disjointed in their connectivity but in fact, they are intrinsically connected.
The hips help us literally move forward in life, one step at a time. When we feel fear or another emotion that holds us back, the hips may reveal this with physical aches and pains.
The heart center encompasses our chest, upper back, shoulders and armpits, and arms. When we experience heartache or loss of any kind, any of these areas could develop pain just like the hips can.


Details:

I’ll be performing this practice Inversion Free but you do you.

👉 No props needed unless you want ‘em.
(Inversion free friends – use them for Savasana)
🌟 Good for Experienced Level.
🌟 Good for Seasoned Level.

FYI
You may experience some emotions arise during or after this practice. Be kind to yourself if emotions come up that you weren’t expecting. Spend time with it to allow them to fully release. You’ll feel lighter afterward.

 Enjoy! Be well. 
 Remember to breathe. 
🙏🏼Namaste my friends🙏🏼

Want more yoga time? Try this next: My Go-To Flow for Low Back Pain Relief