How Do I want to Feel?

A 30 minute gentle rhythmic rejuvenation that invites you to use your practice with intention to process and metabolize your daily experiences and feel the way you want to feel more often.

Breathwork to Soothe an Anxious Mind

Alternate nostril breath can be an effective intervention for anxiousness. In this 15 minute meditation, we sample a manual and a mental version of this skill.

A Practice for Courage

Evidence shows that rhythmic movements from right to left can help us foster confidence and courage. Enjoy this short practice the next time you want to feel authentically you!

Deluxe Nervous System Balancing

Every aspect of this practice is related to balancing your nervous system including alternate nostril breath, joint mobilization, strong muscle engagement for the purpose of eventual relaxation in restorative postures. Suggested prop: bolster or pillows, Spotify playlist: Mantra from the lisaddumas account.

Moving Toward Calm and Peace

Experience how moving in rocking, rhythmic ways along with your breath can be a calming experience for your body and mind and how present-centered awareness is a balm for states of anxiety or over-worry.

A Meditation for Self-Love

A meditation that invites your awareness and appreciation to various aspects of your entire body, intended to leave you feeling refreshed and connected to the heart.

Lift a Winter Mood

A selection of therapeutic skills including a compassionate self check-in, a moving mudra, specific winter movement and a meditation for self-love to break up stagnation and warm the heart.

Stronger Hips to Shoulder Tips

A strengthening sequence for the glutes, core, shoulders and arms balanced by the softening quality of learning to kindly attend to ourselves by regularly checking in with the various aspects of who we are.

Five Point Check In Morning Ritual

A 15 minute practice that invites you to turn your gaze inward and hold space for "what is" in this moment. Check in with your mind, body, breath, emotional tone and energy to get information for what you need through the day.

Strong Arms for a Warm Heart

Yoga and Ayurveda teach us that to break up a stagnant, lower winter mood, we can add a warming element to our movement and create greater circulation in the chest. Find out more in this practice that uses body weight to strengthen arms and the upper back for greater freedom across the chest (and heart).

Connect with the Inner Observer

Gentle neck stretches and calming tools lead you into a meditation that practices the skill of observing body, breath, mind and emotions to cultivate a gentle acceptance of "what is" rather than succumbing to habitual judgement, reactivity and over-identification with thoughts.

Standing Strengthener with Weights

In this strengthening sequence I lead you through one set of movements combining conservative squatting (chair pose/goddess) with arm weights. You are invited to continue with 2 to 3 more sets for a deluxe workout!

Inhalation Invigoration

Both yoga and western science teach us that our inhales are associated with increased alertness, attention and invigoration. This full practice focuses on a deeper philosophy surrounding breath directions and how the inhale is related to opening and clearing the heart of heavy, stagnant (kapha) energy. Expect full body movement that may increase mobility of the upper back and shoulders.

Cozy Winter Practice

A sequence that gets your whole body moving, but not too far from the floor. For days when you want to practice, but you also kinda don't.

Prana Balancing Meditation

Yoga philosophy teaches that our breath can mobilize our prana and influence its state. Prana is said to be our energetic life force that animates everything from our thoughts to our immune system. This meditation uses breath awareness and visualization and is preceded by standing movement to prepare.

Stress Healing

Mindful movement matched with a supine or seated body scan to melt tension of the body and mind. An ideal practice for anxious days.

8 Minute Post-Workout for Runners/Cyclers/Walkers

When we run, walk, or cycle, we are using repetitive motions than can tighten up the hip flexors and other muscles at the front of the body. Gift yourself with this brief series of strengtheners and stretches for balance and sustainability after your workout.

5 Minute Prep for Running/Hiking/Cycling

If you've been stepping up your exercise routine in the new year, support yourself by warming up with a sequence like this to prepare your body for the movement to come!

Stimulate and Circulate

A brief standing sequence to encourage lymphatic fluid flow, increase circulation and stimulate the skin. A helpful practice to get things moving to balance winter stillness.

Standing Strengthener

Free the joints, warm the muscles and strengthen hips, core and upper back with a short standing sequence to invigorate, uplift and ready your body for the day to come.