Yoga with Melissa

4 Yoga Poses for Lower Back Pain

If you suffer from lower back pain, these 4 hatha yoga poses for the lower back can provide you with lower back pain relief. Back pain can be caused by a number of things from the shapes our bodies take sitting long hours in cars or in chairs hunched over our computers and laptops, strained muscles and ligaments from lifting heavy objects or a sudden movement during a sports activity, to whiplash damage from a car accident. No matter the cause, back pain can be debilitating and it can be helpful to have 4 simple hatha yoga poses that you can do in a short amount of time to relieve your pain. 

In this short hatha yoga class you will be guided through the following hatha yoga poses to relieve low back pain: 

* Knee to Chest into Knee Down Twist 

* Locust 

* Lunge Pose 

* Cobra Pose 

 

The above hatha yoga poses for low back pain will take your spine through rotation and extension and also bring your hips into extension which will help to relieve low back pain.

Full Hatha Yoga Class

I learned recently from one of my students that if physical therapy clients were given 5 or more exercises by their physical therapists there is no chance they will do them. However if physical therapists give their clients 4 exercises, not only will they do them, but they are much more likely to do them multiple times a day.

This sparked an idea in me to prepare classes that were only 4 poses in length and see what they did not only in my motivation to prepare them as a teacher (it went through the roof by the way) and also your motivation to practice them as my students. I’m looking forward to seeing the results.

Here are 4 yoga poses for tight hips sequenced in a full hatha yoga class.

Keyhole Stretch

Pigeon Pose

Lunge Pose

Cow’s Face Pose

4 Yoga Poses for Rounded Shoulders

I learned recently from one of my students that if physical therapy clients were given 5 or more exercises by their physical therapists there is little chance they will do them. However if physical therapists give their clients 4 exercises, not only will they do them, but they are much more likely to do them multiple times a day.

This sparked an idea in me to prepare classes that were only 4 poses in length and see what they did not only in my motivation to prepare them as a teacher (it went through the roof by the way) and also your motivation to practice them as my students. I’m looking forward to seeing the results.

Here are 4 yoga poses for rounded shoulders sequenced in a full hatha yoga class.

4 yoga poses for rounded shoulders full hatha yoga class sequence:

Supported Fish Pose

Half Bow Pose

Bridge Pose

Cobra

Yoga Nidra for Energy

We are living with a lack of energy. Our minds are tired from overthinking. The sensory overwhelm from screen time is exhausting. In just 10 minutes you can experience the restorative quality of sleep while resting back and allowing yourself to be guided through a full body scan. Yoga nidra will allow you to reclaim your energy by giving your mind a rest and decreasing sensory input.

This simple reclined meditation is deeply nourishing and revitalizing. By bringing awareness to your breath and body you will step away from this practice rested, restored and revitalized in just 10 minutes.

Pick A Card Yoga

Pile 1  01:14

Pile 2  26:47

Pile 3  51:38

You loved my last pick a card yoga class and I loved creating it. Today I am creating a pick a card class with the Urban Crow Oracle and the Earthbound Oracle. Links to where you can purchase these decks are below. 

Same as before, there will be 3 piles each one represents a different yoga class. Tae a few moments to center yourself and focus on the three card piles. Choose the pile that you resonate with the most and then click on the time stamp in the description for your yoga class. 

These hatha yoga sequences are suitable for level 1 or level 2, beginner or intermediate level hatha  yoga students. The first two classes are more hatha yoga in style and sequencing. The first class you will need a wall. The second class you will need a yoga strap. The second class is mostly standing postures.  

Spoiler! If you don’t want to know what yoga poses are in your classes don’t read below! 

Pile 1 Hatha Yoga Sequence: 

Props Needed: 2 Blocks and a Bolster 

Reclined Bound Angle

Pigeon or Figure Four

Lunge to Standing 

Savasana

Poem: Still Life by Kristin Lee from Collective Wisdom Magazine September 2020 edition 

https://www.collectivewisdommagazine.com/ 

 

Pile 2 Hatha Yoga Sequence: 

Constructive Rest

Dying Warrior

Sphinx Pose 

Cat Pose

Child’s Pose

Savasana 

 

Pile 3 Yoga Sequence

Props Needed: Yoga Strap, Blocks, 

Hatha Yoga Sequence: 

Hand to big toe pose 

Pigeon or Figure Four

Lunge Pose

Tree Pose 

Half Moon Balancing Pose 

Over the Moon Pose 

Savasana

 

Poem Back Home by Ricardo Agrasso from Collective Wisdom Magazine Jan/Feb 2021 

https://www.collectivewisdommagazine.com/  

 

Decks Used in this Video:  

Fauna, Flora and Fantastic Being 

https://www.aveclavie.com/the-decks

Restorative Yoga for Beginners at Home

If you have never practiced yoga or restorative yoga before, are recovering from an illness or an injury or are looking for an awesome way to relax then restorative yoga is a great way to practice yoga at home on YouTube. Drawing from a simple sequence of easy supported yoga poses you will be whisked away into deep relaxation so that your mind can enter into a calm oasis of peace and ease.

This introduction to restorative yoga will include restorative yoga poses to reduce your lower back pain, restorative yoga for tight hips, restorative yoga poses for digestion, restorative yoga to support you in getting a deep sleep.

Each restorative yoga pose will set you up for deep relaxation so your mind can settle, you can release tension and pain in your body and improve your emotional well-being. Restorative yoga will both nourish and sustain your vital life energy. Through the poses you will enter into a state of deep relaxation where your energy will be restored. The gentle, relaxing poses are shapes that anybody can make with their bodies. They are incredibly soothing for your nervous system and calming for your mind.

4 Yoga Poses for Beginners

I learned recently from one of my students that if physical therapy clients were given 5 or more exercises by their physical therapists there is no chance they will do them. However if physical therapists give their clients 4 exercises, not only will they do them, but they are much more likely to do them multiple times a day.

This sparked an idea in me to prepare classes that were only 4 poses in length and see what they did not only in my motivation to prepare them as a teacher (it went through the roof by the way) and also your motivation to practice them as my students. I’m looking forward to seeing the results.

Here are 4 yoga poses for beginners that will motivate anybody to begin yoga or start again. These poses will release back pain, help you with your balance, help you with your flexibility and strength. More importantly I hope it is an easy class to start yoga any day or any time!

4 Yoga Poses for Beginners Hatha Yoga Sequence:

* Knees to Chest Pose

* Cat Pose

* Tree Pose

* Wide Legged Standing Forward Fold

4 Yoga Poses to Start the Day

I learned recently from one of my students that if physical therapy clients were given 5 or more exercises by their physical therapists there is no chance they will do them. However if physical therapists give their clients 4 exercises, not only will they do them, but they are much more likely to do them multiple times a day. 

This sparked an idea in me to prepare classes that were only 4 poses in length and see what they did not only in my motivation to prepare them as a teacher (it went through the roof by the way) and also your motivation to practice them as my students. I’m looking forward to seeing the results. 

Here are 4 yoga poses to start your day which are a great way to energise your morning and start your day right. These poses will bring flexibility to your spine and energy to your whole body. You will practice two energizing breath practices or pranayama. There is also a beautiful heart opening pose to open to your day.  I hope you enjoy this short yoga class as much as I did making it. More importantly I hope it is an easy class to start your day when you are looking for a great way to start your morning! 

Morning Hatha Yoga Sequence - All Levels 

Spinal Energy Series 

Kapalabhati Breath 

Breath of Joy 

Cobra  or Bhujangasana 

Poetry from Collective Wisdom Magazine July 2020 Edition https://www.collectivewisdommagazine.com/ 

Better Help https://www.betterhelp.com/

4 Yoga Poses for a Fresh Start

I learned recently from one of my students that if physical therapy clients were given 5 or more exercises by their physical therapists there is no chance they will do them. However if physical therapists give their clients 4 exercises, not only will they do them, but they are much more likely to do them multiple times a day.

This sparked an idea in me to prepare classes that were only 4 poses in length and see what they did not only in my motivation to prepare them as a teacher (it went through the roof by the way) and also your motivation to practice them as my students. I’m looking forward to seeing the results on that.

Here are 4 yoga poses for a fresh start which will be a great way to start your day or get back on your mat after a break. These poses will support you in your digestion, letting go of the old, strengthening your lower body, opening your heart and chest, and releasing your tight hips. I hope you enjoy this short yoga class as much as I did making it. More importantly I hope it is an easy class to incorporate into any day when you are looking for a fresh start!

4 Yoga Poses for a Fresh Start Hatha Yoga Sequence:

Apanasana/ Knee to Chest Pose

Bridge Pose/Setu Bandhasana

Anjaneyasana/ Lunge Pose

Warrior One/ Virabhadrasana One

Restorative Yoga for Coronavirus

Many of my students are experiencing the fatigue and general malaise of receiving the covid vaccine. Some are less fortunate and have long haul coronavirus symptoms. The overwhelming symptom of receiving both the vaccine and long haul coronavirus is fatigue. Restorative yoga is a perfect style of yoga to bring compassion and kindness to the fatigue in your body.

If you are experiencing flu-like symptoms from your vaccine such as chills, fatigue, joint pain, headache, and muscle aches, restorative yoga is a gentle and nourishing style of yoga using props and the wall to bring energy and comfort to your body.

If you are a long hauler and are experiencing coughing, ongoing debilitating fatigue, body aches, joint pain, shortness of breath, difficulty sleeping, headaches and brain fog, this restorative yoga class will gently support your body with props and bring healing and recuperative energy to your body.

Poetry from Collective Wisdom Magazine

Here is my playlist of 24 recommended restorative yoga and yoga nidra (sleep yoga) classes to support you in recovery from COVID 19, long haul COVID 19 and recovery from COVID 19 vaccine -