Worrier to Warrior Yoga Therapy
soothe an anxious body and mind and cultivate authentic confidence, strength, resilience and presence with countless evidence-based practices and practical skills. guided with compassion by your personal Certified yoga therapist, Lisa Dumas
“Do your work, then step back. The only path to serenity.” Tao Te Ching
Welcome to a resource intended to empower you with skills to befriend your body and mind and reconnect to authentic confidence and purpose. Please enjoy this robust selection of therapeutic experiences in varying lengths and themes. Explore movement, meditations, breath practices and much more to encourage increased presence, strength, balance and self-compassion.
November Live Practice:
Thursday, Nov 20th: 5:15-6:30pm PST- Metaphorical Movement
All Class Codes:
https://us02web.zoom.us/j/7774149357?pwd=OUNMT3U5NEJqbHNFZVdRVGVnT0NlUT09
Meeting ID: 777 414 9357
Passcode: 102313
*By choosing to practice online, you are acknowledging that you are making an informed choice that the activity is appropriate for you, assume all risk that may be associated and will take care of your body and mind throughout. There is never any demand in my guidance, only invitations and suggestions. Take what you need.
Browse or choose the class that is right for you, right now:
Length
15 Minutes | 30 Minutes | 45 minutes | 75 minutes
Attention
Full Body | Arms | Core | Hips | Legs | Upper Back
Intention
Calm | Balance | Invigorate
Mindful Slow Flow with Rest
A mindful check in, a full body warm up, a sequence that invites your gaze within… yin and relaxation to close. From my evolving new space in Juneau!
Summer Stillness
A standing warm up, leisurely sun salutes and a pause in a collection of standing postures make up this well rounded practice to encourage stillness for the mind and gratitude in the heart.
30 Minute Sunrise Flow
Wake up with warming joint mobility, core and glute strengthening, then flow through a sequence to open the front line of the body, free shoulders and hips and cultivate a more centered state of mind with a brief meditation on the breath.
Sunrise Movement and Meditation
A sequence that offers a full body warm up, strengthen and stretch to prepare for a balancing breath meditation. Intended to support the body through earlier wake ups with an earlier sunrise.
Sustainable Strength and Productive Rest
Expect an effective warm up to ready your body for a dynamic full body strengthen preparing you for a few restorative shapes and added breath techniques to energize, restore and balance.
Strong to Calm
60 minutes of practice with the intention to strengthen often weak areas like core, glutes and upper back and to work our muscles enough so they can relax deeply in preparation for a 15 minute meditation to strengthen presence and focus.
A Peaceful Morning Movement & Meditation
Enjoy 45 minutes of gentle mobility and accessible strengthening preparing you for a calming breath technique and a "peaceful place" meditation.
A Spring Spark
An enlivening sequence that begins with a breath technique intended to uplift and moves into core and arm strengthening with movements designed to help you free your shoulders and chest while continuing to explore the concept of enhancing inner energy.
Practice for spring (BREATH)
An enlivening breath technique followed by energizing movements matched with breath. A brief experience to refresh and renew!
Practice for spring (BODY)
Connect with the freshness and renewal of spring with this 25 minute invigorating floor sequence.
Invigorate Into Ease
A practice created for early spring that invites an exploration of a stronger sequence to move stagnation from body/mind and prepares you for productive, rejuvenating relaxation.
Mindful Movement and 15 Min Meditation
20 minutes of rhythmic movement prepares the body and mind for a 15 minute guided meditation featuring a balanced breath rate, focus on body sensations and a cultivation of a heart-centered emotion.
Week 1- Meditation Challenge, "Physical Body"
A practice that invites you to observe the senses and witness physical sensations to draw the mind to present-centered awareness and relax the nervous system.
Week 2- Meditation Challenge, "Energy Body"
A meditation technique that features a visualization of the breath flowing in various directions through the body with the intention of greater focus, ease and balance for mind/body.
Week 3- Meditation Challenge, Conscious Mind/ Unconscious Mind
In week 3, our meditation focuses the mind on a breath visualization before inviting a practice of “watching” thoughts before observing a place beyond thinking.
Week 4- Meditation Challenge, Bliss Body
The last meditation in February’s meditation challenge offers brief movement before inviting a balanced breath technique with awareness at the “heart” while cultivating qualities of our more expansive Self.
Shower Yourself with Love
Begin with a soothing self-massage and an intention of self-compassion for all the parts that make up your inner landscape and flow through a heart-centered sequence with a focus on a loving mantra to cultivate deep acceptance for all of who you are.
Morning Warming
A 30 minute flow encouraging joint mobility and increased freedom and strength in shoulders, core and hips. Warming up the body and the heart!
Twisting Into Relaxing
Rejuvenate and restore through joint rotation, twisted postures and core work, attention to the releasing , grounding exhale and finally deeply rest in 4 restorative shapes.
Refreshing Yoga Nidra
A 25 minute guided relaxation inviting you to lie down, relax the body deeply while allowing the mind to rest. Expect to be guided through a body scan, a breath visualization and imagery all intended to restore energy and refresh body and mind.