No Standing Stretches for the Spine

No Standing Stretches for the Spine

Got a stiff back?

Feel like you’re getting shorter by the minute?

But don’t have a lot of time to release tension in your back?

Experience a revitalizing yoga flow that will leave you feeling refreshed and renewed in just under 15 minutes.

This gentle sequence focuses on stretching and strengthening your back for a healthier spine and improved posture.

With its easy-to-follow movements and mindful breathing, you’ll enjoy relaxation and rejuvenation that promotes circulation and enhances your overall well-being.

And best of all, you can enjoy all the benefits without having to stand up, as this flow is all down on the floor.

🌟 All Levels Welcome
🧘‍♀️ Inversion Free Options provided.

See you on the mat 💖

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

Got more time? Try this next: 25 min Whole Body Stretch

Inversion Free Friends!!
I’ve created the Head Over Heart Yoga FB group providing you with valuable trainings on the exact steps on how to transform to be confidently Inversion Free.  See you there!

Tap Here to Access the Group

Energy Pick Me Up Yoga – 15 min

Energy Pick Me Up Yoga – 15 min

Caffeine kick without the caffeine? Whaaat?

Have you ever just felt like if you could have a quick ‘something’ to get you going, you’d be able to do x, y, or z?

Yeah. Me too.

This is where this gem of a flow came from. It’s a little bit like a shot of espresso or a cup of tea. The first sips are warming, familiar, and soft but a bit bitter. Once you’re mid-cup the bitterness isn’t so bitter anymore and you start to feel the zing of that sweet blast of excitement ‘cause you know the energy is coming. Finally, once you’ve had the last sip – in our case Savasana – the energy balances out for that feel-good buzz.

Buh-bye sluggish energy, Hello new found energy!

Enter my new Energy Pick Me Up Yoga flow that happens to be Inversion Free. In this energy boost, you can forget about the crash that happens after the caffeine wears off. At 15 min, it’s easy to slip into your day whenever you need a pick me up!

For those of you who can’t live without your coffee or tea…I get it. I have a cup of hot green tea every morning and if I miss it…ugh…the sluggishness and lack of focus is amazing. So have your favorite cup of caffeinated beverage and add this to it…see what happens.

E.N.E.R.G.Y!!! Wooooo!
Note to self: Maybe I need to cut back a little. 🥴😂

The Details:

All poses will be held for 3 or fewer breaths to make sure to keep the energy moving.
I’ll be performing this practice Inversion Free but you do you.
To stay within 15 min, the Savasana is 1 minute. If you’d like to Savasana longer—Do It!!

👉 No props needed. Only for Savasana if Inversion Free (or if you want to use ‘em)
🌟 Good for experienced practitioners.
✨ 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.

An affirmation to help this energy boost:

My body and my mind are energized and ready to take action.

Repeat it ’til you believe it.

This flow was a fun one to do; it certainly lifted my energy.
Hope you got a boost after this practice too!

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

Got more time? Try this next: Uplifting Vinyasa Flow

How to Open Stiff Shoulders – Inversion Free

How to Open Stiff Shoulders – Inversion Free

Welcome to this shoulder opening practice addressing arm positions found in Warrior 1, Downward Facing Dog, Cow Face, and Eagle by working on Flexibility in the chest, armpits, and shoulders.

Want Music? Try this Spotify playlist:

Stretches for the armpits, triceps, chest, front of the shoulders, and in between the shoulder blades are targeted to help open those tight, stiff shoulders. All done with the wall and a yoga strap to stay Inversion Free.

Helpful Prop: a yoga strap or object that resembles it.

This area of the body happens to be where the heart chakra and throat chakra reside. So if you’re feeling indifferent or less creative, resistant or unresponsive these chakras will benefit from a shift in energy.

Opening the shoulders and chest is exactly what they need for you to feel more receptive, to tap into your creative juices, and allow for more compassion in your day.

Good for everyone. Especially if you have tight shoulders. 😉

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

Yoga for Mental Focus and Concentration

Over active or fuzzy brain got you down?

This yoga class will help mental focus and concentration by using pranayama and a short but energized Vinyasa flow all under 15 minutes.

A little time to yourself goes a long way.

This combination will bring more energy into the lungs to deliver more oxygen to the brain. Which equals focus and concentration.

No props are needed for this unless you want them.

Perfect for during your lunch break.

Good for all levels.

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