30 min - nadi shodhana alternate nostril pranayama + present moment awareness meditation

Arriving in seated meditation, moving through a slow gentle warm up, and a short standing sequence to finish. Including about 2 min savasana and closing breath together.

Playlist https://open.spotify.com/playlist/1LcbxbllpaTlXK1sRN8Nb0?si=C7uUNNogT8mMxvozehXF-A&pi=t7YqbeuxSsCun

slow beginner friendly gentle movement great for every day, morning or night.

bolster, blocks, blanket optional

playlist

https://open.spotify.com/playlist/2oz5YDU06SNgUKxjO8T3ax?si=ndWAioK-QBurOOC_RlB5jA&pi=jOHLy6P9Qmi-T

50 min Mindful Windown

Starting on our feet with lots of movement and breath, moving down to some deep hip exploration where blocks or extra height may be useful, and landing on our backs where you might like your softer cozy props. About 3 min savasana with closing gratitude & final breath together. 

Playlist:

https://open.spotify.com/playlist/5Fq3fS49m8XlDn6UuOS4CX?si=5E-4R3-1QXecyLD3siKOFA&pi=zij7TU2bTI6zN

Slow, gentle, supportive movement to get you into your body and breath when you're tired, uncomfortable, feeling lazy, irritated, maybe crampy or low energy phase of your cycle. Starting on our feet & working our way down, & leaving you in savasana to stay as long as you need.

I work with 2 blocks mostly throughout for extra height, you might like all your comfy/softer props or anything else to feel fully supported. 

62 min yin & mediation: self trust

Playlist :

https://open.spotify.com/playlist/1MF55iRKXn4S2gLbHrGiOc?si=gxF4uw8dRGG6U3IDtbJLsQ&pi=ovI5UBAuTPKSz

9 min gentle movement taken from hands and knees and leaving you in child’s pose.

Props optional for extra height or support underneath you.