This time Mary's Deep Release Series will focus on the shoulders and neck. Most everyone experiences tension and stress in the neck and shoulders. This 20 minute class will hopefully demonstrate a few ways to help release tension in both the shoulders and neck area. This sequence is certainly suited for the beginner, it would be helpful to have a strap or towel for several of the postures and exercises. Poses include several positions using a strap to help open the shoulders and release tension, Mary also directs an exercise at the wall, called a "Wall Clock", there's also Uttana Shishosana (Puppy Pose), Sphinx Pose, Thread The Needle, and more. Enjoy.
It's always nice to have Mary back on the site for one of her relaxing restorative classes! Restorative classes give you the chance to slow down your practice, take a little break from your flow and allow the body to restore and breathe. In this class, Mary will focus on the hamstrings and hips with poses that should help remove tension from that part of the body and also help with flexibility. Mary will also lead you through a short sequence of a Pranayama breathing exercise to help you focus on the ever so important aspect of breath. Poses include a variety of hamstring stretches and hip openers using a strap, Baby Pigeon Pose, Baddha Konasana (Cobbler Pose), Ardha Purvottanasana (Reverse Table Top), Child's Pose (Balasana) and more. Enjoy.
This class is Mary's second installment with true beginner Andre, in this sequence Mary will lead Andre through a 30 minute beginner class that focuses on postures that help to open the heart, chest, shoulders, and also a few poses to help align the spine. Most of us, especially guys, seem to hold a lot of tension in our shoulders and many of us need to work on keeping our spine healthly, so hopefully this class can provide some pointers. If you're a true beginner, join Andre and Mary as they work together to build Andre's practice. Poses include Adho Mukha Svanasana (Downward-Facing Dog), Crescent (High Lunge), Bhujangasana (Cobra), Dandayamna Bharmanasana(Balancing Table), Gomukhasana (Cow Face), Uttanasana (Standing Forward Bend), Savasana and more. Enjoy.
This time Mary will lead you through a 38 minute sequence that's designed to help open the hips and work on some yoga basics. It's no secret that many guys struggle to find flexibility and usually have issues with opening the hips, Mary prepared a class to help out our yoga beginner Andre. Andre is a climber and wanted to gain some flexibility to hopefully help with rock climbing. This is a beginner class and can work for either guys or girls. Poses include Adho Mukha Svanasana (Downward-Facing Dog), Virabhadrasana III(Warrior III), Prasarita Padottanasana(Wide Legged Forward Bend), Uttanasana (Standing Forward Bend), Utkatasana (Chair Pose), Crescent Pose, Pigeon Pose, Mandukasana (Frog Pose), Savasana and more. Enjoy.
If you're a fan of restorative yoga or maybe you're a power yoga fan and just need to slow your roll, either way this Yoga Nidra practice from Mary should help you wind down. Yoga nidra or "yogi sleep" is a sleep-like state which yogis report to experience during their meditations. Yoga nidra, lucid sleeping is among the deepest possible states of relaxation while still maintaining full consciousness. Lucid dreaming is the Western term used to denote a practice similar to yoga nidra. The distinguishing difference is the degree to which one remains cognizant of the actual physical environment as opposed to a dream environment. This class also contains a Pranayama breathing exercise. Enjoy.
If you feel the need for a quick restore, then it may be a nice idea to join Mary for a Deep and Relaxing Restorative Class. Mary will focus on helping to rest and relax the body, she will guide you through a variety of poses to help open the neck, shoulders and hips. This class also contains a little breathing practice with Pranayama Breath. Restorative classes are great for all levels of practice and can really help to relieve tension from the body. Poses include Sphinx Pose, Bhujangasana (Cobra), Baby Pigeon Pose, Uttana Shishosana (Puppy Pose), Pranayama, Balasana (Child's Pose), Savasana and more! Enjoy.
Mary's latest class is a 40 minute sequence focused on twisting postures. Twisting postures provide benefit for the internal organs and also can help with digestion. It's also common to hear twisting referred to as detoxing twists. This class is suited for the beginner but will likely provide a nice sweat, so make sure to drink plenty of fluids after the sequence. Poses include Adho Mukha Svanasana (Downward-Facing Dog), Crescent Twist, Utkatasana (Chair Pose)(Chair Twist), Utthita Trikonasana (Extended Triangle Pose), Parivrtta Trikonasana (Revolved Triangle Pose), Virabhadrasana II (Warrior II Pose), Halasana (Plow Pose), Setu Bandha Sarvangasana (Bridge Pose), Savasana and more! Enjoy.
If you're looking for a nice core workout, then take the time to join Mary for this 20 minute sequence focused totally on getting stronger in your core! Naturally, a strong core is critical to your health and your ability to elevate your practice! In other words, it's really good for you! Mary provides a variety of core exercises in this sequence which will challenge you and likely work up a sweat! This class stays grounded to the mat, so don't expect standing poses, it's all about a good core focus! Poses include a variety of positions and exercises including Navasana (Boat Pose), and several scissor leg exercises/crunches, plus some child poses mixed in for good measure. Enjoy.