10 Min Guided Breathing Meditation

10 Min Guided Breathing Meditation

Only have 10 min?
This guided breathing meditation is all you need to grab some time to yourself.

Gentle observation of the breath is a great way to create calmness and a sense of well being.
Get comfy and grab a blanket if it’s cold.

This guided breathing meditation is great for everyone no matter what stage of your meditation practice you’re in. Whether you’re just starting out with mediation or have been doing it for years…following the gentle rise and fall of your own breath is one of the least complicated ways to meditate.

Notice I said ‘least complicated’ ways to meditate.
Meditation is a skill just like learning to write or how to cook.

Which means practicing some patience with yourself as well as allowing yourself to be open enough for the experience; i.e. distracting thoughts, your eyes popping open incessantly, and the endless itches you just HAVE to scratch that will come up.


Embrace all the calmness, feeling connected, and clarity that comes with it. These are only a few of the bazillion benefits that come with a meditation practice.

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

If you’re ready for more meditation, check out this 5 Min Meditation to Set Your Daily Intentions

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?

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.

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


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. 🌟


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

Post Covid Yoga – 30 min

Post Covid Yoga – 30 min

Pranayama and Yin Yoga to Support Lung Health.

Another wonderful request for a class…

If you have Covid, are post covid, or have some other respiratory illness to recover from, this Post Covid Yoga practice supports lung health with 3 types of pranayama to increase your oxygen.

Even if you don’t have the ‘vid, this class is fabulous for slowing down this holiday season and taking some time for self-care. The more you care for yourself, the more you can care for others.

There are no standing poses and this class uses gentle asana with 1 min Yin Yoga holds focused on opening the chest and rib areas.

This can easily be done in bed if you’re not feeling well enough to move onto your mat. Just use your pillows as your supportive props.

As you move through this class, if you become tired or out of breath — stop. Take as long as you need to rest and come back to it when you feel ready.

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

👉 Grab some props; Blocks, Bolster, Pillows, Blankets, etc.
🌟 Good for ALL Levels.

Affirmation offered in this video:

💚 I trust my body’s natural healing intelligence 💚

Repeat it until you believe it.

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

I’d love to hear how you felt after this post covid yoga class, so please contact me and let me know how you felt after practice.
Have a wonderful day and I’ll see you next time.

Have a request for a yoga class? Email me.

If you have more time, try this next: https://youtu.be/L1ct5RtSFfo

Hands Free and Wrist Free in 30 min

Hands Free and Wrist Free in 30 min

Inversion Free Options provided

By special request, a Hands Free & Wrist Free Yoga flow. No props are needed unless you are inversion free. There’s no wrist bending and the hands are not used.

Cheers to happy hands & wrists! 🥂

This flow has planks, balances, twists, stretches, core work, standing poses, shoulder openers, and hip openers…all hand free and wrist free! A feel-good flow in 30 minutes.

👉 No props unless you want ‘em.
🌟 All levels welcome

If you are Inversion Free, please make sure you have props handy to ensure your head stays higher than your heart.

As always, this flow has some creative ways to be hand free and wrist free. In fact, I found this quote which will now live on my vision board because it is right on the money.

“Life is a continuous exercise in creative problem solving.”

~ Michael J. Gelb

Maybe you feel the same way? If I have a lack of enjoyable problem solving, like making these fun vinyasa flows, I find I get bored, sad, and a little depressed. Although, I’ll admit, the problem solving I don’t like so much adds up too — it keeps life interesting even if it’s not my favorite problem to solve.

Happy yoga-ing! Hope you enjoy this creative vinyasa flow.

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

Hit me up with any requests for classes via email.
✨Have a wonderful day and I’ll see you next time.✨

Yoga for Tight Hips for Beginners

Yoga for Tight Hips for Beginners

Inversion Free & Wrist Friendly

Yoga for Tight Hips is perfect for Beginners and anyone with Tight Hips. This is a no standing, inversion free, wrist friendly practice.

🎶👉 Spotify Playlist: https://bit.ly/YogaforTightHipsSpotify

Cow Face Pose, Half Lord of the Fish, and Seated Pigeon are just a few of the poses to encourage tight hips to open. Each pose is explained and variations are offered so you can explore what feels right to you.

Props: Blocks and a yoga strap are helpful but not necessary.

Basics of Bandhas Link: The Basics of Bandhas in a Yoga Practice

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