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In Day 2, add in standing poses and Tree pose, and set an intention for your course.
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Day 2: Sink In
Margi Young
Beginner
30 min
Mindful Movement
Hatha
In Day 3, focus on the feet, the foundation of our bodies and our practice.
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Day 3: Foundation
Margi Young
Beginner
30 min
Mindful Movement
Hatha
In Day 4 we focus on heart and chest opening, and gently guiding the mind back to the here and now.
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Day 4: Open
Margi Young
Beginner
30 min
Mindful Movement
Hatha
In Day 5 sink deep into your hips with twists and hip openers, to help soften and settle into seated meditation.
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Day 5: Easeful
Margi Young
Beginner
30 min
Mindful Movement
Hatha
In Day 6, connect mindfully with the movements of the practice and the sensations of the body as we move through Sun Salutations and standing poses.
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Day 6: Connect
Margi Young
Beginner
30 min
Mindful Movement
Hatha
In Day 7 meld a slow, restorative practice with meditation as we visit longer holds in supported poses like Supta Baddha Konasana and legs on a chair.
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Day 7: Integrate
Margi Young
Beginner
30 min
Mindful Movement
Hatha
In this Yoga Nidra practice we venture into the field of the mind or the Manomaya Kosha. We work with the mind to recall visuals and memories.
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Manomaya Kosha
Kristin Leal
Beginner
30 min
Yoga Nidra
Yoga Nidra
Kristin guides us in a Yoga Nidra practice designed to foster a sweeter connection with the Pranic body or Pranamaya Kosha. You will feel luminous.
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Pranamaya Kosha
Kristin Leal
Beginner
30 min
Yoga Nidra
Yoga Nidra
Ali guides us through five pranayama techniques from our previous asana practices—Udana Vayu, Prana Vayu, Samana Vayu, Apana Vayu, and Vyana Vayu.
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Vayus Pranayama Practice
Ali Cramer
Beginner
25 min
Ayurveda: Practices to Feel Like Yourself
Pranayama
Explore your sense of self. Michelle guides us in an exercise to examine and investigate your world view before and after loss through art.
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Exploring Your Sense of Self
Michelle Marlahan
Suitable for All
20 min
Yoga for Grief
Talk
Kristin invites us into a practice of setting a Sankalpa or intention, before guiding us into a quieting meditation to hear the whispers of the heart.
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Sankalpa and Journaling
Kristin Leal
Suitable for All
15 min
Yoga Nidra
Meditation
Kristin guides us in a practice to bring awareness to the physical body, playing with creating and releasing tension to ultimately find calm.
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Anamaya Kosha
Kristin Leal
Beginner
20 min
Yoga Nidra
Yoga Nidra
Michelle guides us through a metta meditation, or loving-kindness meditation, to call in safety, protection, peace, ease, and kindness.
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Metta Meditation
Michelle Marlahan
Suitable for All
10 min
Yoga for Grief
Meditation
Relax deeply. Kristin guides us in a twenty-minute Yoga Nidra practice with keen awareness on the subtle movement of prana and breath.
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Riding the Wave of Breath
Kristin Leal
Beginner
20 min
Yoga Nidra
Yoga Nidra
Michelle guides us in a grounding practice to help us find our feet and establish rooted stability.
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Getting on Your Feet
Michelle Marlahan
Beginner
45 min
Yoga for Grief
Hatha
Bring yourself back to this moment and this body. Michelle guides us in a short SOS practice for when we may feel a little ungrounded.
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SOS: Pressing and Squeezing
Michelle Marlahan
Beginner
1 min
Yoga for Grief
Practice
Kristin, with the help of Alana, shows us some options on how best to prepare ourselves for Yoga Nidra so that we can receive its benefits.
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Yoga Nidra Tutorial
Kristin Leal
Beginner
10 min
Yoga Nidra
Yoga Nidra
Settle and land. We move through a calming restorative practice using the support of props to create a safe container of love, calm, and ease.
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Letting Yourself Be Held
Michelle Marlahan
Beginner
35 min
Yoga for Grief
Hatha
Michelle guides us in a practice of Nadi Shoadhana or Alternate Nostril Breathing to help balance the nervous system.
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Balancing Breath
Michelle Marlahan
Beginner
5 min
Yoga for Grief
Pranayama
Michelle shares a tool called Ripples of Loss as well as reflection questions to help assist us with grief and loss.
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Tool: Ripples of Loss
Michelle Marlahan
Suitable for All
10 min
Yoga for Grief
Talk
Michelle guides us in a short SOS breathing practice to quickly soothe the nervous system while helping to alleviate anxiety and stress.
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SOS: Lengthen the Exhale
Michelle Marlahan
Beginner
5 min
Yoga for Grief
Pranayama
Michelle guides us through a quiet practice of simple movements, providing clear alignment cues to help provide a safe container in which to feel.
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Meeting Again
Michelle Marlahan
Beginner
25 min
Yoga for Grief
Hatha
Michelle shares a tool that was helpful for her in moving through loss and grief—making a resource list.
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Tool: Make a Resource List
Michelle Marlahan
Suitable for All
15 min
Yoga for Grief
Talk
In Week 1, Suniti invites us into dialogue with our body and the way in which it is connected to the earth.
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Week 1: Earth Body
Suniti Dernovsek
Intermediate
60 min
Yoga and the Somatic Experience
Hatha
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