Boundless Yoga - Guided Yoga Practices with Vanessa

Starting in standing we loosen and warm up the whole body. Then our standing poses focus on strengthening the feet, ankles, legs and hips. We practices some seated poses that improve flexibility in the hips and sides of the torso then finish with some moving bridge poses and relaxation.

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We start in lying down to ground our attention in the present through the practice of pranayama We gently warm up and loosen the body in supine and in on all fours and then in standing with some half Sun Salutations. You might like a chair for some reassurance as we practice some standing poses that challenge our balance and build strength in the feet, legs and hips. We wind down with some seated twists and a flowing bridge pose sequence before our final relaxation.

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This is a lovely gentle practice that we start in lying down. We take out time to bring attention to the present with a Viloma Breathing Practice followed by loosening and warming up the body here. We move to all fours to continue mobilising the spine, neck and shoulders then come to standing for some twisting poses to release muscles in the back and sides. We finish with some more relaxed rolling on the floor before our final Savasana. 

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If you can excuse my fumbling over my lefts and rights today you'll enjoy this practice focussing on deepening our core awareness and moving through our practice with support from the core. Starting by loosening in seated and in all fours and lunge we practice some standing poses in a flowing sequence, some balance poses and finally seated poses before a guided relaxation.

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Another recording from our online guided practices we start by observing sounds around us to deepen our present moment awareness. After loosening and warming up in sitting and then on all fours you might like the support of a bolster or chair as we practice some lunges. We bring our attention to the alignment of our head as we work through standing and seated poses, strengthening our upper back muscles while also releasing tension from the neck. Finishing with a guided relaxation we again focus on sounds, deepening our present moment awareness and developing a sense of equanimity.

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Face-to-face classes have gone online again due to the Omicron Semi-Lockdown in Adelaide. The upside of this at least will be a couple of months of regular recordings of online practices - available anytime, here, as podcasts.
For today's practice we used a yoga bolster as a prop as we warmed up in Cat Pose and Thread the Needle Pose. Then we used it  again as we tackled a sequence of standing poses. Our bolster was a useful support while practicing some seated poses and finally a Supported Bridge Pose before a Guided Relaxation that focussed on grounding our awareness in the present moment.

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Face-to-face classes have gone online again due to the Omicron Semi-Lockdown in Adelaide. The upside of this will be a couple of months at least of regular recordings of online practices.
Todays practice is a sequenced lead- in to practicing Paravritta Parsvokanasana (Revolved side Flank stretch), some gentle modified Surya Namaskars and some flowing standing poses to loosen and lubricate all the joints and warm up and mobilise the whole body. We close with a mindful Body Scan to deepen our experience of Savasana (relaxation).

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Variations with some extra back bending to help you open your heart and stand tall again.

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In this variation we use a chair as a prop to steady us as we flow from Mountain Pose through some Half Dog Poses, Warrior I Poses, Imaginary Chair Poses and Balances.

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In this variation of our Surya Namaskars we again use a chair as a prop to steady us as we add  Warrior II, Reverse Warrior and Side Flank Stretch to our flow.

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