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

Energy Lifting Breath Practice

A short experience with the breath intended to help awaken and enliven. Expect to explore a very slight retention of breath on the inhale if it feels comfortable for you.

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.

Morning Ritual: Rejuvenation for Body & Heart

A short practice to meet a heavier day or mood. Renewing movement and breath followed by heart centered imagery to warm and lighten from the outside in and the inside out.

Mobility to Tranquility

My most essential practice to cultivate a sense of grounded wellbeing in my body and mind. An experience of warming and freeing the joints of your body, followed by a breath technique and visualization with the intention to leave you feeling calm, present and at ease. Use often!

Sleep Support

A practice designed to help you relax deeply and drop off into sleep. Expect gentle movement, grounding and guided relaxation.

Morning Ritual: Cultivate Connection

Neuroscience tells us we can practice the ability to create internal feeling states anytime we want. This morning practice helps us create a sense of feeling connected to the world around us, and to other people, including cultivating empathy, which has been shown to contribute to our well-being overall.

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.

Exploring Real Self-Compassion

A 30 minute hatha class that invites you to investigate the quality of the tone of voice you use when you talk to yourself. A practice that is strengthening for the arms and upper back to create more freedom in the shoulders and maybe even a more spacious feeling at the heart.

20 Minute Meditation

Brief movement to prepare to sit, followed by a meditation technique that invites us to focus on the sense of touch, and then the awareness of sound. Learning to observe, rather than resist distraction can help us to become more accepting overall.

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.

January 2021 Workshop: A Deeper Exploration of Meditation

Why we meditate, best practices to center ourselves and prepare to "sit" including movement (asana) and breathwork (pranayama) and an exploration of meditation techniques including a restoring yoga nidra.

On the Path to a 20 Min Meditation: 17 Minutes!

If you’re building up your “sitting” time in this resource, welcome to 17 minutes! Expect to help focus your mind with a breath visualization and the repetition of a mantra.

Reclaim Your Attention

An ideal class to close the day using various techniques to call our energy back to the present moment. From there, we can discern our most efficient use of it. Expect mindful, grounding centering and movement intended to be an embodiment of the natural cycle of expansion and contraction.

Grounded and Focused

A 60 minute hatha class that challenges the mind to focus on the different ways the body moves and the visualized paths the breath is taking. A perfect class for grounding your energy and attention back to yourself so you can decide the most efficient places to direct it.

Happy Hips

A therapeutic practice to support long term hip health by mobilizing the hip joints and strengthening the muscles around the hips. You'll need a chair and a wall nearby.

15 Minute Meditation

If you’ve been progressing your meditation time in this program, I invite you to be compassionate with yourself as you explore a 15 minute sit. A breath technique and mantra are here to help your mind focus, but remember, thoughts will still arise. You are invited to be with whatever comes and goes. It’s a practice.

Shift Your State

A moderate 75 minute hatha practice designed to get things moving, whether it be difficult emotions, habitual worrying thoughts or lethargy due to time of year. Explore a breath technique to break up inertia and a purposeful quality of movement to focus the mind and warm the body.