Yoga Nidra for Spring

Yoga Nidra, which means "yogic sleep" is a meditation that invites the practitioner to lay down and listen as she is guided through relaxation, a body scan and imagery with the intention to deeply relax the body, rest the busy mind and drop into a profoundly healing state. Please enjoy this version customized for the season of spring any time you need a refresh.

Growing the Qualities of the Heart

A 60 minute moderate experience with an invitation to focus on a heart-based quality like acceptance for another or self, empathy, compassion and love as a means of balancing the mind and its tendency for ceaseless chatter. The breath technique and sequence offered is meant as an embodiment of growing these qualities through our practice.

Celebrating Movement

For my birthday I created a sequence intended to celebrate the strength and mobility we have available now. This 75 minute feel-good hatha flow features fluid and challenging movements intended to free the upper back while invigorating and inspiring appreciation for health and wellbeing. Closes with a guided body scan to enhance restoration post-practice.

Practicing Now

We know that presence is the heart of healing, restoration, authentic contentment and confidence, but it’s not an easy place to settle. Here’s 10 minutes of focus-enhancing movement to drop you into the here and now.

Give Yourself a Lift

A 60 minute practice that explores a foundational aspect of good posture, back health and the optimal function of many systems of the body- lengthening the spine. Learning to sit and stand tall can help to uplift us in this energizing yet grounding sequence.

Low Back Love

A 15 minute series of postures that can help ease low back pain and strengthen the muscles that can support your posture and back health. Consult your doctor if you suspect a herniated lumbar disc and to make sure these movements are right for you.

Turn Up the Heat

Features a sequence that focuses on functional core strengthening. Expect a stronger practice that invites you to utilize a "warming" Ujjayi style breath (gently firming the back of the throat so your breath is more audible and long) throughout. Stoke your inner flame so it is sustainable, and stay mindful through this empowering slow flow.

Hit the Refresh Button

A 60 minute practice intended to restore and enliven your energy. Features a refreshing breath technique followed by a creative flow of movements that warm, strengthen and stretch the muscles of the shoulders and upper back to decrease the effects of working at a computer and feel more freedom in your body and mind.

Free and Clear

A 60 min hatha class that explores warming, strengthening and stretching the shoulders and hips to encourage more "freedom" of the chest, low back and shoulder area. When we feel free in our bodies, we might have more space in our minds. We enhance the physical intention with an energizing breath technique and imagery to clear the path towards freedom in the body, mind and heart.

Here, Now and Happier

An enlivening 50 minutes exploring how the practice of being present can offer a wellspring of renewal and rejuvenation. This experience is ideally suited for the morning and closes with a balancing and often energizing technique in the closing meditation.

Release and Renew

An opportunity to let go of physical and mental tension. Expect to mindfully move through the body, noticing and releasing tightness and holding. Explore gentle joint warming leading toward a moderate hatha practice focusing on a release of shoulders and hips followed by a refreshing rest.

The Skill of "Offering"

A 75 minute hatha practice that invites you to experience the warm hearted feelings of "offering" your practice to someone you care about. Expect some challenging moments in this balancing, dynamic physical sequence before slowing things down for rest.

The Power of Awareness

It's balancing for the mind and body to practice present-centered awareness. This 60 minute sequence features a blend of ease and challenge with encouraging cues to practice the art of awareness throughout. Feel the difference presence can make.

Breathing Your Way to Rest

An exploration of a breath technique designed to calm the mind and relax the body throughout this moderate, therapeutic hatha class. The physical sequence attends to sore and "tight" upper and lower backs. 60 mins of breath awareness with movement can equal the ability to truly rest and relax productively.

Grounded and Calm

A practice designed to help you feel more connected to the present moment through purposeful attention to the body and the breath. Therapeutic tools include the calming, freeing experience of joint mobility, followed by a union of movement and breathing and strengthening with an exploration of balance to further focus the mind. Mindful relaxation closes this 50 minute class which can be practiced with the Spotify playlist “Grounded” found on my lisaddumas account

Working with Your Nervous System

A 75 minute hatha practice that can be used to energize, or to calm down, depending on which aspect of the breath you choose to focus on. Deepening our inhales can add an additional sense of vitality while lengthening exhales can promote relaxation. A moderate sequence to free your joints, strengthen your muscles and ultimately rest your body and mind.

Warm Up to Wind Down

An experience crafted for a chillier time of year, or time of day. Warming, stronger postures are matched with a warming breath practice, leading to longer stretches, a relaxing breath technique and full relaxation.

Lighter

A 60 minute practice intended to “lighten” a heavier mood. Includes a breath technique and visualization to create space between thoughts and movements that invite the mind to focus and may create a more spacious feeling in the body.

This Moment is Enough

A 60 minute slow and mindful hatha practice that invites you to practice the concept of accepting each moment as whole and enough. Explore your variations of postures as enough, your breath as enough, your body as enough. Nothing to be added or taken away.

Morning Ritual: Do Your To-Do's With Love

When the events of the day ahead feel overwhelming, this short practice is designed to support a shift in perspective and the possibility of doing your day from a place of love and appreciation. Includes invigorating movement and a technique to cultivate more lightness and joy.