<![CDATA[LIINA YOGA - pre-recorded practices in ENGLISH]]>Sun, 01 Mar 2026 19:39:36 +0100Weebly<![CDATA[SPRING TWISTS - yin yoga, somatics & yoga nidra]]>Sat, 01 May 2021 13:04:59 GMThttps://www.liinayoga.com/yogavideos/spring-twists-yin-yoga-somatics-yoga-nidra
Picture
In full this is an 1,5h practice that includes yoga nidra, somatics and yin yoga. 
But it can also be broken down to 3 different practices, so you can mix and match. 
The full session starts with Yoga Nidra, then moves into a somatic twist sequence and ends with Yin shapes that move the spine in different directions. It is a spring and Wood element inspired session, invoking qualities of calm aliveness as we allow the body to feel settled and relaxed while our mind is awake and aware. 

WOOD PHASE & SPRING

Picture
Here are some bulletpoints to give a general context on Wood element as part of the 5 element cycle in Chinese Medicine. This is taken from my Spring Series presentation. You can take a look at the PDF of the presentation here. 
The full 45 minutes talk on Wood element is part of Spring Series Bundle, that is outlines at the bottom of this page. 

Spring twists - yoga nidra, somatics & yin yoga
​(90 minutes) 

The full session starts with Yoga Nidra, then moves into a somatic twist sequence and ends with Yin shapes that move the spine in different directions. It is a spring and Wood element inspired session, invoking qualities of calm aliveness as we allow the body to feel settled and relaxed while our mind is awake and aware. 
The Yoga Nidra that I am using in this practice is one that enlivens and energizes, that is why I'm using it at the beginning of the practice (as the live class took place quite late at night). The full version of this nidra is at the bottom of this page. 
Spotify playlist

Spring twists with somatics 
(20 minutes)

Slow, gentle, rocking, sliding, gliding somatic movements on the ground are such a great addition to both Yin and more active practices. But especially mixed with Yin it really brings attention to the nuances and subtlety of sensations and experience, while hydrating, squeezing and soaking  ("juicing up") fascia streams and joints. The slowness of it gives us time to shift and change how we move, as when we go at habitual speed, we can really only do what we already know how to do. Like in Yin shapes, there is no forcing or pushing, while moving we are sensing into what feels easeful and effortless. 
​This is a practice in and of itself, or use it together with the Yin practice below or as a warm up for a Flow practice. 

Spring twists - Yin Yoga 
(50 minutes) 

Creativity, play, "weird" transitions have been sneaking into my Spring Yin sequences. If you are in the mood for that, try out this session that target the hips and has you moving and rolling around the mat a little. 

RISE - Yoga Nidra 
(25 minutes)

Spring and Wood phase inspired Yoga Nidra is meant to elevate, inspire, to help tap into your visioning space, encourage and bring about a state of calm aliveness. 
I would use it during the day (and not before going to bed) as a kind of a "power nap". 

Yoga Nidra is often translated as "yogic sleep", but as the body through this practice is guided into deeper states of rest, we are able to access deeper states of consciousness. So you could think of this practice as a way to awaken.
​
The intention of this Nidra is to welcome the wisdom and the energy of the season of spring and to support new beginnings, renewal and visioning the next step - internal and external. This Nidra draws inspiration from Chinese Medicine, where Spring is ruled by Wood element, representing a phase of rising Yang, growth, expansion, movement, visioning, being out in the world. It is an invigorating practice, best to practice during the day when you need a bit of a boost.
If using our practice to learn and embody the elements is something you are keen on exploring more, check out this offer below: 
Picture
BUY recordings of Spring Series for 45€ and have access to: 
  • 45 minute talk on Wood element 
  • 4 Yin yoga practices 
  • 3 YinYang Flows 
  • Yoga Nidra 
  • ​7 Spotify Playlist (one for each session)
  • all resources, quotes and poems from the sessions
Unfortunately, digital sales are not working via my website at the moment, so I cannot offer you a one-click-buy. The easy steps to take to gain access are: 
​Step 1 - pay 45€ to paypal.me/liinayoga 
Step 2 - send me an email with Spring series in subject (liina.tael@gmail.com)
Step 3 - receive an email from me with the link to the practices within 24h

]]><![CDATA[" movement snacks" short chair sessions]]>Tue, 06 Apr 2021 11:35:59 GMThttps://www.liinayoga.com/yogavideos/-movement-snacks-short-chair-sessions
On this page are several practices (6) each ca 20 minutes long that target shoulders, spine, neck and eyes, they are simple and easy sessions you can do in your chair.  

Blending movement, breath and mindfulness into a simple "snacks" to sprinkle into your day
to cultivate mind-body connection, release stagnation and postural habits and to explore a sense of balance, inner alignment and embodied presence. 
]]><![CDATA[YinYang Yoga 30 minutes - hips, shoulders, spine]]>Mon, 29 Jun 2020 14:45:59 GMThttps://www.liinayoga.com/yogavideos/yinyang-yoga-30-minutes-hips-shoulders-spine
Picture
I say in the beginning it's 15 minutes ... I was not able to pull that off.
​
Still - a shorter practice (30 minutes) for shoulders and hips. Mostly movement, with a couple of longer holds for shoulders and hips. 
My go-to in the morning (or any time really) when I have spent a lot of time behind the computer. Engaging and passive stretches for the shoulders, lunges for hips, variation of back-strengtheners and backbends and dangling for the spine, ending up with a bit of a longer hold in shoelace (gomukhasana). 
​

Spotify playlist *if you want to practice to music.
*Consider buying the music you love, to support the artists creating it. 

]]><![CDATA[Winter Water Yin Yoga]]>Mon, 03 Feb 2020 13:19:13 GMThttps://www.liinayoga.com/yogavideos/winter-water-yin-yoga
Picture

A 50-minute Yin yoga practice that focuses on the Water element, inviting deep rest, with gentle forward folds and backbends and offers plenty of variation to make the practice accessible to everyone or gives you variety if you choose to use this sequence several times. 
​


​
Props to have handy - couple of blankets, if you have then a bolster, blocks, optional belt/strap. 
(To skip intro go to 2min:35sec)
​
If you want to practice to music, I created a Winter Water Yin Yoga playlist on Spotify 
(Please consider buying the music you love to support the musicians creating it!!)

​The sequence focuses on stimulating Kidney and Urinary bladder meridian lines, to support the Water element during Winter time. 
From a YinYang cyclical perspective, Winter-time is the most Yin of the seasons inviting us to embrace yin qualities like stillness, the movement is downward and inward, a time for reflection, a time for deep rest and dreaming, a time of death and rebirth, inventory, completion...  
In a monthly cycle this could fit a New Moon time when our energy level is naturally lower and the darkness encourages us to slow down and stay more inwardly tuned. 

If you are new to Yin yoga, the most important principles to follow are: 
- enter into a pose until the body naturally stops, don't push or pull yourself deeper
- as you settle into the shape relax the muscles 
- stay tuned and listening to the body: carefully notice when to lean in and when to back off, there is no room for pain in the practice
- invoke yin qualities of stillness, softness, acceptance, patience

THE SEQUENCE
(When practicing without the video, choose your own timing for each pose. Suggested length is 3-5 min): 
  • Reclined butterfly (with or without a bolster under the back) 
  • Sphinx pose - option to change into Seal (rest on the belly, in chlid-pose or cat-cow)
  • Half-butterfly (right leg forward) OR on the back with (right) leg in a strap (Supta Padangustasana)  ---  change to Half Happy Baby (still holding right leg) OR (right) knee to chest
  • Rest on the back, then do left side
  • Caterpillar
  • Savasana 
]]><![CDATA[SPRING YIN detox sequence]]>Thu, 30 Mar 2017 18:12:12 GMThttps://www.liinayoga.com/yogavideos/spring-yin-detox-sequence

​A little bit of everything!
Part of a SPRING INTO YIN series, this session includes some liver and gallbladder poses, mixed with kidney stimulation, upper body stretch and twist to wake up the small and large intestine. Moving the spine in all directions serves as a good release for the whole system. 
This is part of a series of seasonal SPRING related sequences - one way to support your body during a change in seasons. Each sequence has a special focus and this one can be called "Liver and  friends" - Liver (and its partner Gallbladder) are the organs that are most sensitive and in the spotlight during springtime. If Liver and Gallbladder are supported and balanced during spring, the entire body will benefit and be set up with best possible health foundation to be strong and well in the season to come. Spring is a good time to detox in general - to clear out some winter sluggishness from our system. More detailed description of SPRING season YIN yoga here. 

If you're familiar with Yin yoga scroll down and go straight to the practice. If not, then here are your basic guidelines: 
  • never go to your maximum depth when entering a posture - pause when you feel first signs of resistance in the body
  • keep softening and relaxing the outer muscles of the body 
  • remain still and patient and observant 
You can find more information about yin yoga here  and to read more about the use of props here. 

The holding times in the brackets are mere suggestions. this particular sequence had beginners in mind, so I hold don't hold each pose for very long. Feel free to customize to your need and level. 

SPRING YIN DETOX SEQUENCE 

DANGLING / 1 - 2 min 

Start by having your feet hip distance or wider and hang forward. Knees can be bent a little or a lot or straight - depends on the stiffness in the backs of your legs and the health of your lower back. Drop your head, relax your neck and jaw ... and dangle. This can be totally held longer than 2 minutes - but if you're new start with a shorter hold and keep checking in both while in the posture and afterwards. 
AFTER: come straight to next posture by stepping your right leg back. 

HIGH DRAGON / 1-2 min

...variation (use block for stability) 

...variation (hold the elbow)

From Dangling step the LEFT leg back and prepare yourself for High Dragon - place support under the back knee if it hurts, keep your right hip sinking down while placing your hands on the  right thigh and lifting the upper body away from the thigh. Stay mindful of the lower back, if you feel wobbly see if a block under the left hand helps to stabilize 
(if you cannot comfortably reach to the block, place another block flat underneath it). Or another option here is to wrap the left arm around your back grabbing the right elbow.  
​AFTER: take a short rest in CHILD pose, then EITHER do the other side (LEFT leg in front) or do DANGLING one more time and then step RIGHT leg back to do the Dragon with LEFT leg in front. After the second side, rest in Child pose again. 

ANAHATASANA / 2-3 min


​From Child post, come to all-fours, keep your hips on top of your knees and walk the hands forward. Either keep forehead down or chin down (if neck allows). Not actively reaching, but melting the heart, stretch into the sidebody, shoulders, armpits and arms. 
AFTER: come lie on your belly. 

SPHINX / 2-5 min

 SEAL / 2 min
In Sphinx bring your elbows under your shoulders (or forward from the shoulders), relax your legs and buttocks. Keep head upright, or drop your head or use a block under the forehead (experiment what works!). Let your spine sag. If you feels this in the slower back a lot and it becomes hard to relax, walk your elbows forward more. If you feel you can relax here and you want to try a deeper pose, then after 2-3 minutes in Sphinx change to Seal. 
In Seal walk the hands out and straighten through the elbows. Keep relaxing the legs and buttocks. If this feel too strong for the lower back, come back to Sphinx. 

DEER / 3 min

DEER in TWIST / 2 -5 min 
DEER can serve as an alternative to Swan (your might know it as Pigon from Hatha yoga). It is sometimes also called a 90 / 90 pose, as both of your legs are at a 90C angle. Start with RIGHT knee forward and place your right heel in line with right knee (to get the 90C happening). LEFT knee is in line with left hip. As you start to walk forward, come into the posture with your chest closer to right knee and then determine where your edge is while you slowly "edge" yourself towards the right heel. Stay on your elbows or let the chest come all the way down. 
To TWIST from here you need to walk up, keep the legs as they are, but start to walk your hands around towards the right hip. I like this one with some bolstering under my belly - use some cushions or a yoga bolster if you have. But you don't need to. Support and elevation might be needed under the left knee. 
AFTER: either come seated for Windshield Wiper (sitting with feet on the ground hip distance and dropping knees from side to side) or lie on your back in "mini-savasana". The do the other side with LEFT knee forward. 

BUTTERFLY / 5 min 

With soles of the feet together and slightly away from the body, round the spine and fold forward.
If the traction feels too much for the neck, try support under the head. If pelvis does not tilt forward then fold a blanket under your seat. Finally if there is any knee discomfort try support under your thighs. 
AFTER: lie on your back, relax all effort 

SAVASANA




Take a nice long rest on your back.
Here is a printable, downloadable PDF format of the sequence.
Yin detox
File Size: 3513 kb
File Type: pdf
Download File
]]><![CDATA[SPRING YIN sequence with Gallbladder focus]]>Sat, 25 Mar 2017 14:44:06 GMThttps://www.liinayoga.com/yogavideos/yingallbladder
From the SPRING INTO YIN series a sequence that focuses on stretching the side-body, outer hip, gluteus and outer thigh - as that is where the Gallbladder meridian runs. 

Gallbladder works in tandem with Liver and both of these organs carry the energy of the element of WOOD within us. 
Wood grants us the power of birth new beginnings, growth, breaking through boundaries and surging forward. It is the vigorous, exuberant energy of the SPRING season. 
The physical function of Gallbladder is the production of bile that helps to metabolize fat. In Chinese system each organ does not only have a function, but affects also our emotional, mental and spiritual state of being. When Liver (Gallbladder's partner) is called the "General of the Army" whose job is strategic planning and visioning, thenGallbladder's job is to make decisions, evaluate and provide wise judgement. The Gall Bladder makes decisions for every Official (organ). It organizes, coordinates, and carries out into expression the plan of operation of every Official, every plan we make, and every goal, however small, to which we aspire. From the minutest decisions and choices, even those that are made unconsciously, to our highest conscious aspirations. Whether it is digestion, circulation, respiration, intercellular exchanges, or any other bodily function, everything follows a design – a plan for operation (the Liver function) and has a means for carrying it out (the Gall Bladder function). * info .from Five Element Acupuncture

Usually when we want to work with Liver meridian line we would include both "liver poses" and "gallbladder poses". In this sequence thought I have focused mainly on the Gallbladder line - you can do the whole sequence of pick postures that stretch and stimulate that target area best for you. Mind you - yoga postures will never be exact and precise in targeting the meridian lines (like for example acupuncture would be). It will be more our attention and intention that will affect the movement of chi. 
Here is a great visual aid to see where Gallbladder meridian runs. 
If you're familiar with Yin yoga scroll down and go straight to the practice. If not, then here are your basic guidelines:  
- never go to your maximum depth when entering a posture - pause when you feel first signs of resistance in the body 
- keep softening and relaxing the outer muscles of the body  
-remain still and patient and observant  

You can find more information about yin yoga here  and to read more about the use of props here. More detailed info on SPRING seasonal Yin yoga here. 
​
The holding times in the brackets are mere suggestions.  Feel free to customize to your need and level. 

SPRING YIN SEQUENCE WITH GALLBLADDER FOCUS

THREAD THE NEEDLE (3 min) 
This posture links to the next one - with both postures we start by stimulating the RIGHT side of the body. In Thread the Needle place your RIGHT ankle over the left knee. Then thread the right hand between the legs, left hand comes from outside and finger interlock either behind the thigh or in front of the shin. Keep your head down (put a blanket under head and shoulders if needed) and upper body relaxed. 
AFTER: go straight to Half-Moon

HALF MOON (4 min) 
In order to stretch the RIGHT side of the body, you need to walk your heels over to the LEFT and shuffle your upper body to the LEFT as well. Keep both buttock grounded. You can bring arms up above your head, if your shoulders allow it. If forearms are off the ground try placing a blanket under for support. You don't have to hold your elbows like on the picture, feel free to widen the arms out, so your shoulders are comfortable. If there is any tingling on numbness in the fingers, keep the arms to the sides of the body. Option is to cross the ankles (either way) - again check it out how it feels. 
AFTER: rest between sides on the back (30 sec - 1 min), then do Thread the Needle and Half Moon for LEFT side. 

WINGED DRAGON (1-2 min)

          ...variation
Next two postures are also linked. Start from the RIGHT side again - step right foot forward to the Winged Dragon. Place support under the back knee if it hurts. Walk the right foot towards the right side of the mat and drop the knee out (if that feels OK for the knee), peal the sole of the foot off the mat, so that you are on the edge of the pinkie toe side of the foot. Stay with elbows straight, or if the hips comfortably allow come down to elbows (see the variation) or place block under the elbows. 
AFTER: you can go straight to SWAN (the next posture) or take a little break either in CHILD or stay on all fours (hands under shoulders + knees under hips) and gently draw circles with your hips and then go to Swan. 

SLEEPING SWAN (5 min)
From Winged Dragon bring the RIGHT knee to the right side of your mat, walk the back knee as far back as you can. If your right buttock is far off the floor place a support underneath it. Walk down onto your elbows, pause and check the sensations arising. Stay here, maybe placing a support under the forehead if you want or walk hands further forward so belly comes down to the ground. Remember not to go to your maximum - you've got 5 minutes here!! 
AFTER: Release to either childpose, downdog or stay on all fours again for some hip circling. Then do Winged Dragon and Swan on LEFT side.
​After the left side is done, option is to lie down to relax on your back (1-2 min) 

              SHOELACE SEQUENCE

LATERAL SHOELACE (1 min each side)
FULL SHOELACE (2-3 min) 
...option to add a TWIST in SHOELACE (1 min each side) 
       ....variation HALF SHOELACE 
Do the whole Shoelace sequence or choose which variations work for you. If hips are more tight or the bottom knee hurts, choose the Half Shoelace variation. 
Start with RIGHT knee on top. Do lateral stretch in shoelace for both sides. If you are comfortable to sit in this position longer, also add a twist in shoelace to both sides. Finish either just sitting upright with hands resting on the top knee or fold forward. When folding forward use your hands to push bodyweight back to hips, so you don't collapse over your knees. Support can be used under the buttocks to sit easier in this position; blanket under the knees or between the knees can help. Finally, support (block, folded blanket) can be used under forehead. 

SQUARE (3min) 

  ...variation "LOOSE" SQUARE

   ...variation

... option to fold forward 
A deep outer-thigh, gluteus stretch SQUARE is not for all hips and knees. Check out the "loose" square variation first, where you cross your legs so the middle of the shin-bones align (keep your heels away from your buttocks and walk them away from each other ... it is not just a cross legged seat!!). For full square you want to stack your shinbones on top of each other like logs (that's why it is also sometimes called a fire-log pose) - RIGHT heel on top of left knee, RIGHT knee on top of left heel. If the top knee is high up, then place a blanket or block underneath it (see variation picture). You can stay seated upright or gently explore the folded option. Don't let your buttock lift when you walk forward, keep gently pressing down with your hands to guide the hips to stay grounded. If at any stage there is discomfort in the knees in the full square, switch to loose square. 
AFTER: After first side, take a pause and use "Windshield Wipers" as a release (soles of the feet on mat, roughly hip distance or wider, keep dropping knees over from side to side). After the second side, lie down on your back and rest for 1 minute before the last posture. 

TWISTED ROOTS (5 min) 

     ... variation simple TWIST
End with a twist. For a deeper outer thigh focus Twisted Roots has the top knee crossed over. If that does not work do the "simple" twist and keep two knees parallel. Find a balance between knees on the ground versus shoulder on the ground. Often it helps to place a support under the knees, so the shoulder can release closer to the floor. Do both sides with a short rest in the middle. 

SAVASANA 
Take a nice long rest on your back in Savasana to finish your practice. 
Here is a PDF file should you want to download the sequence card
Gallbladder sequence
File Size: 3455 kb
File Type: pdf
Download File
MORE YOGA
]]><![CDATA[SPRING YIN beginner friendly sequence ]]>Tue, 21 Mar 2017 16:38:13 GMThttps://www.liinayoga.com/yogavideos/spring-yin-sequence
A BEGINNER friendly yin sequence for liver and gallbladder. You'll find a sequence card, plus detailed descriptions of postures and variations. I am still working on getting my video project up and running again. Until then - this could be a good alternative.
This is part of a SPRING TO YIN series - inspired by a workshop series I held here in Berlin.  It is a seasonal offering, but these sequences of course can be used any time. 
SPRINGTIME is associated with the element WOOD and in TCM (Traditional Chinese Medicine), the element of Wood represents the Liver and the Gallbladder. In TCM the twelve organs and their functions are referred to as "Officials" - the kingdom would be your body, mind and spirit and each Official has its own function physically, mentally and spiritually for the benefit of all. The Liver function is called the "General of the Army" (or Official of Strategic Planning) - visioning the future, having a general plan, seeing the directions we must take to live our lives in harmony with nature. Its companion Gallbladder's function is to make wise judgements and decisions. 

If you're familiar with Yin yoga scroll down and go straight to the practice. If not, then here are your basic guidelines: 
  • never go to your maximum depth when entering a posture - pause when you feel first signs of resistance in the body
  • keep softening and relaxing the outer muscles of the body 
  • remain still and patient and observant 
You can find more information about yin yoga here  and to read more about the use of props here. More detailed info on SPRING seasonal Yin yoga here. 
​

The holding times in the brackets are mere suggestions. this particular sequence had beginners in mind, so I hold don't hold each pose for very long. Feel free to customize to your need and level. 
​

BEGINNER FRIENDLY SEQUENCE FOR LIVER AND GALLBLADDER

BUTTERFLY (3-5 min) 


With soles of the feet together and slightly away from the body, round the spine and fold forward.
If the traction feels too much for the neck, try support under the head. If pelvis does not tilt forward then fold a blanket under your seat. Finally if there is any knee discomfort try support under your thighs. 
AFTER: lie on your back, relax all effort 

THREAD THE NEEDLE (2 min) 


​
​This posture links to the next one, so on the first side place RIGHT ankle over left knee, fingers can interlock behind the thigh or in front of the shin, whatever you can more easily reach. Use a strap when hands don't meet. 
AFTER 2 minutes go straight to the next posture (half happy baby) 

HALF HAPPY BABY (2 min) 
           ..... variation 
From thread the needle come straight to half happy baby by taking hold of the right foot or ankle, the sole of the foot faces the ceiling and you draw the knee towards the right armpit. See the variation if you find it difficult with the left leg straight. If it is still hard to reach the foot or the ankle, then bend the knee (heel towards sitting-bone), draw the knee out to the side and squeeze it towards the armpit. 
AFTER: lie on your back with legs straight (30 seconds - 1 minute) and then repeat the two postures with LEFT leg. 

WIDE KNEE CHILD POSE (3 min) 
Transition to upright, take you knees as wide as is comfortable and walk the upper body forward. If your buttocks lift off the heels, place a blanket between buttocks and heels. If forehead does not come down then place block or a blanket under forehead. Rest you shoulders. You can also turn your head to one side, if your nose feels squashed (remember to rotate neck half way through). 

HALF SHOELACE (2 min) 

This one also links directly to the next pose. Keep your left leg straight and fold the RIGHT knee over the left knee. If your pelvis is tilting back you should sit on top of a folded blanket or block. If you feel it is pulling a lot at the back of the left knee or the hamstring is very tight, fold a blanket under left knee. 
Round the spine forward, relax muscles completely. You can stay in half shoelace or AFTER 2 minutes transition to full shoelace. 

SHOELACE (2 min) 
If you chose to change to full shoelace, then bend your bottom knee, both heels are close to outer hips. RIGHT knee stays on top. Sitting higher up on support makes this easier. If the bottom knee hurts at all, keep the bottom leg straight. You can stay seated upright if there is already plenty of sensation arising in the outer hip area or you can fold forward gently. Support with hands and push bodyweight back to hips. 
AFTER: untie your legs and lie on your back for 30 sec to 1 min before doing the other side. 

DRAGONFLY (3 min) 
Spread your leg comfortably so you feel a gentle stretch through the inner thighs, relax your leg muscles completely. Again - sit yourself higher on a support if pelvis is tilting back. You can also bend the knees, in that case roll up blankets under the knees, so legs can still relax. Round the spine forward - only to an extent where you feel the first resistance rising, then stay there. You can use support under forehead if needed. 
AFTER: lie on your back and relax completely. 

HAPPY BABY (3 min) 

   ...variation
Finish in happy baby, taking hold of both heels or ankles, lifting soles of the feet up to ceiling and drawing knees down towards the armpits. See the variation, if you cannot reach the heels. Also for some people, placing a pillow or a folded blanket under the sacrum will help to reach the heels better. Keep your head down and shoulder as relaxed as possible. Guide breath below the navel, as if you're breathing right into your pelvic bowl. 

SAVASANA


Take a nice long rest on your back after you've finished.
Here is a printable, downloadable PDF format of the sequence. 
beginner liver
File Size: 4160 kb
File Type: pdf
Download File
]]><![CDATA[Late summer - autumn YIN practice]]>Wed, 19 Oct 2016 11:26:58 GMThttps://www.liinayoga.com/yogavideos/earth-water-yin

​I apologize first, this is NOT A VIDEO as I am facing ridiculously many obstacles in trying to finish editing this last clip I shot on an incredibly beautiful late September day. 
As this was meant to be a seasonal yoga offering, I decided to break it down into stills  -  and hopefully one day (soon) I'll manage to finish the edit of the filmed version. 
​Please give it a try, practicing in a different way and let me know what you think. 
A few days after Autumn equinox I took a drive to a gorgeous lake about an hour from Berlin (Liepnitzee). It was one of those magical days, when the summer warmth was still palpable, yet so was the crisp of autumn. The summer crowds were gone, yet the water was still swimmable, the sun bake-able.  The exact conditions were present that tickle every fibre in me - I feel like time stops and I breathe one with the eternal moment! I did just that - spent the day in silence exploring a bit the forrest surrounding the lake, swimming, reading, drinking tea, dozing. 
I returned the next day to film this clip for you - to share the moment in a yin way. I hope to get my technical s**** together soon and have the video up as well, but until then, maybe the picture-sequence and explanations below can help you with this transitional season time. 

And of course this sequence can be used during other season as well. Both the Metal and Earth element help to facilitate grounding, generating present moment awareness along with slowing down and letting go of what no longer serves. 

Remember your Yin practice principles: 
Come to your appropriate edge (no forcing, no pushing)
Soften the outer muscles of the body
Resolve to be still 
Hold for longer 
You will need a blanket and possibly also blocks for this practice. 
SEATED MEDITATION (2-5 mins)
RESTORATIVE BACKBEND WITH A BLANKET (2-5 min)
DRAGON (2 min) 

​It is always a good idea to settle and take a few moments in a simple comfortable seat. 
Our practice will focus on two organ pairs: 
* lungs & large intestine as the organs in the element of metal and corresponding to the season of autumn
* stomach & spleen in the element of earth corresponding to the time of late summer. 

Take your blanket (not a too fluffy one) and roll it up tightly. You place the blanket right under the shoulder blades and as you lie down, the tips of your shoulders need to be on the mat. Your arms are above your roll, maybe in a cactus shape. Your legs can be straight or if the lower back feels tight, keep the soles of the feet on the mat. 
Widening the breath, opening the lungs, in TCM Lung is described as the receiver of the pure Chi from the Heavens. 
To come out, hug your knees to chest and roll over to one side and come up. 
LOW DRAGON (2min)
You start by stepping right leg forward, settling the back knee down (possibly on a blanket so it won't hurt). You can use blocks under hands like I do on the picture to gain some extra height if it feels good. Your right heel can also be positioned closer to your right sitting-bone, letting the knee come over the ankle if your knee feels happy about it. Let the left hip get heavy and earthy, feel the gravity. Take care of your neck, unclench your jaw. Stay for 2 minutes, then transition to low dragon by walking the right leg to the right, hands come inside, stay with elbows straight, or lower them on a block or on the ground. No forcing! Stay for 2 minutes. 
Slowly release to either child pose or take a brief Downward Facing Dog.
​Then repeat the same two poses on the other side. 

Stomach and Spleen meridians run through the front of the thighs and then into the stomach. Late summer is associated with the power of "decrease" at the same time with the hight of abundance. It is time to look at your personal harvest, to celebrate your creation while also letting go of the fruits of your labor. It is a time to slow down, to gather inward. In our bodies, the earth is represented by the stomach and spleen, the organs that receive food and enable us to be nourished by its essence.  Pay attention also to your mental and emotional intake and make sure it is nourishing rather than harmful. 
SHOULDER STRETCH options 1 - 2 - 3     (1-2 min)  
Picture
Start by lying on your belly and stretch the right hand out to the side at shoulder height. Then CAREFULLY start to roll over to your right side, knees can bend so it feels more stable. Pause, feel - NO big sensations!!! Mild, moderate, pressure remember! ONLY if there is not much happening, try the option 2 and place the sole of left foot on the ground (knee pointing up to sky). Pause, feel! ONLY if there is still not too much of a pull around right shoulder, step the right foot on the ground as well (option 3). Top hand (left hand) can lie in front or wrap around.  
Stay for 1 - 2 minutes (be conservative!), as you roll out stay on your belly for at least 30 seconds before taking on the other side. 
Always rest before moving onto the next thing. Let the tissues rest and restore! 
Option 2 
Option 3
In Chinese medicine, autumn is the season of the element Metal. The two organs in the Metal element are Large Intestine - eliminating what is unnecessary or toxic from our bodies -  and Lungs taking in the fresh, the new, the pure. The "work" of autumn is cleaning out old negativity. As nature becomes more and more bare, there's an opportunity for us as well to strip off what is false, toxic and stale. The energy of this season, more than any other supports our letting go, revealing what is true and of most value. 
SPHINX (3-4 min) - option to transition to SEAL (1 min) 
Picture
SPHINX (optional)
SEAL (1 min)
For Sphinx pose place your elbows slightly forward from the shoulders. Relax your legs and buttocks. Check what feels most comfortable for the neck - head upright, head dropping down or a block as a support under forehead. Stay in the first Sphinx option for 2 minutes, then your option is to bend the knees - but do keep checking in with your lower back. After 4 minutes, you have an option to transition to Seal pose by placing palms down and straightening elbows. Again - mild to moderate compression in lower back is OK, any sharp burning sensations are NOT. 
Sphinx/Seal pose mainly affects Urinary Bladder and Kidney meridian lines (running through lower back and sacrum), but mildly still stimulates Stomach and Spleen line along top of legs. According to TCM kidneys house our vital essence (jing), which is the inherited Qi from our parents. Along with Spleen and Lungs, Kidneys are part of the process of Qi formation. 
SADDLE POSE (2-5 min) 
Picture
This can be hard for many people, as there are many factors (joints) involved - you knees, your ankles, your lower back. Many people do this pose by sitting on their heels and then leaning back. For me that is impossible, I sit between my heels, plus often need a support under my back. Here I've used two blocks and covered them with a blanket. Remember - NO pain in the knees. You'll feel it in the front of the thighs  (either closer to the hip - you hip-flexors or center of the thigh your quadriceps), gentle compression in the lower back is OK, but no pain. Some ankles need a little roll of towel or blanket under the arches to be happy. 
For this one - if in doubt, leave it out or talk to a teacher face-to-face about how to make this pose accessible to your specific needs. 
Enter and exit carefully in stages. 
Release into child pose
Saddle pose affects the  Spleen & Stomach meridian pair, that run along your quadriceps muscles and along the abdomen. Some people feel this pose more in the lower back, some more in the thighs - both is OK as long as there is no sharp pain. 
TWIST (3 min each side) 
Picture
A simple twist from Wide-knee child pose: thread the right hand under until the right shoulder and right side of your head is on the mat. You can keep the left hand in front of your face, you can walk it forward towards the top of the mat or wrap it around the back (see the picture on the left below). When releasing stay in the middle (picture below on the right) for a few breaths and then change sides. After the second side, also pause in the middle for some breaths. 
In the energetic system of Chinese medicine, each of the internal organs is paired - the balance of yin and yang. The large intestine is yang. The lung is yin. Both organs are involved in absorption and dissemination of fluid and regulation of the body's circulatory system. Both meridian lines run through the large intestine, diaphragm and upper body. 
CATERPILLAR (5 mins) 
Bring your legs towards the top of the mat, setting yourself up for a forward fold. Elevate your hips on top of a folded blanket if needed (to make sure your hips tilt forward), place a roll of some sort (blanket, bolster) under your knees if you struggle here with folding forward. Place block(s) under forehead if letting the head hang pulls too hard on the neck. 
Your stomach and lungs are compressed at the front, stimulating digestion and directing air to the back of the lungs, stimulating kidneys and balancing the overall flow of chi. 
SNAIL (2 - 5 min) 
I very rarely offer Snail (Halasana/Plough pose) like this over internet - so please be mindful of the signals coming from your body when attempting this. Do NOT do this if you have any neck issues, high blood pressure, when on your moon cycle - do the one offered in the next column (bridge).  
I also use a neatly (!!) folded blanket under my shoulders (placed so, that when I bring my legs over, the tips of my shoulders are still on the blanket). Keep the knees bent in this yin version, support the back with hands (release hands down only when feet touch the ground). 
This offers a deep release for the spine, all internal organs are massaged and compressed, front of the lungs compressed, Urinary bladder lines stimulated. 
alternative to snail: BRIDGE on a block
If you are not going upside down today, bring a block (or any solid support) under your pelvis. Start with the feet on the ground, letting your pelvis get heavy and drop onto the support. There is an option to straighten the legs out - keep watching how your lower back feels about it though. 
The whole frontline of the body opens, a gentle elevation of the heart above head (a definition of inversion). A very nourishing posture, gentle opening for the front of the thighs when legs are straight, you might also feel slight compression in the lower back, opens the lungs and heart. 
To release step your feet on the mat, remove the block and lie on your back for several breaths. 
Energetically these two offering are quite different, one compressing, the other opening the front body. In the late/summer transitioning theme I wanted to offer an inversion - something that gently places our heart over our head. In their own way both of these postures offer a version of it. Tune in and see which one speaks to you today and execute with care. 
TWIST (3 min each side) 
Finish with a simple one knee twist. Start by hugging your right knee to your chest - draw it in as close as you can, soften shoulders and stay like this for 3-5 breaths, then release the right knee to your left and stretch the right hand out to the right. When practicing in a yin way, I often place a block under my right knee as it is hovering above ground. Find a comfortable way to place your head. Become still! Before doing the other side, pause at the center for a few breath. 
The revolving poses (twists) mobilize the coils of the large intestine and activate the apanic (downward-moving, expulsive) force in the body. 
SHAVASANA (5 - 15 min)
Picture
Do not skip this important part! Grab your favorite blanket, place a roll under your knees if the lower back feels tight and sensitive, cover your eyes to shield off the light. Open your legs a bit wider than hips, place your hands on either side of the body with palms facing upward. Ride the wave of breath in and out harmonizing your breath and awareness, come to feel the body sinking as the muscles get heavy and the bones yield into gravity. 

To restore the element of Metal in the season of autumn - is to learn from the season and act in harmony with its spirit. The nature moves into a period of rest, so we too are offered a chance to pause and gather inward. Nourishing the body and mind, taking time to breathe more slowly, walk more slowly, talk more slowly. It is also a good time for mental inventory - to look at our attitudes of prejudice, envy, hatred, jealousy and resentment - to notice the patterns, how they make us feel, what is being created out of such mental states. 
The emotion of metal element is grief. We all experience loss, grief helps to cleanse us, it too is part of the process of letting go. 
MORE VIDEOS
]]><![CDATA[Yin yoga - hips and spine (30 minutes)]]>Fri, 22 Apr 2016 15:35:37 GMThttps://www.liinayoga.com/yogavideos/yin-hips-spine
Picture

A 30 minute hip and spine yin holds.
Have a few props ready in case you need them - a few blankets, and/or blocks if you have. 
The aim of the practice was to create a relatively short practice that will have an affect on the whole body, stimulating the kidney meridian for vibrancy and vitality, liver and gallbladder meridians for healthy flow of energy and emotional balance. 

I wanted to write a few words about when to use props. A few words turned into a whole blog post, so if you have been wondering about this, then you'll find the whole story HERE.  

​
Soundtrack: 
1. Dive in (East Forrest/Music to be born to); 2. Inside (East Forrest); 3. Hommik (Eli Salzman, Kukeranna), 4. Let go (East Forrest) 

Filmed at Diano Green, Liguria, Italy during our annual spring retreat there. Next retreats in May and October 2019, find out more HERE. 
​
And here is your sequence card, should you want to practice at your own pace.
Picture
More videos
]]><![CDATA[Upper body strength]]>Tue, 22 Mar 2016 09:59:30 GMThttps://www.liinayoga.com/yogavideos/upper-body-strength
Picture

​35 minute dynamic practice aimed to strengthen the upper body - prepare the shoulders for handstand preparation and handstand kick-up against the wall. 

This is NOT a beginner practice. It will also not have a whole lot of vinyasas in it - I invite you to create strength more through static holds, in that way both strengthening and stretching the shoulders. I do give options, as always, so that you can safely work your way up towards more demanding poses. 
It has been a while since I have posted something more dynamic - my own practice ha slowed down a lot and therefore my focus has shifted in my teachings as well. But here it is anyhow - something a bit more challenging perhaps.
There is not a whole lot of warm-up to this practice, so you might want to go through a few Sun Salutations before you start on your own or follow my Sun Salute clip  
At the end of the clip we will be moving our mats against the wall for handstand preparation, so you might want to pick a suitable wall for that before you start.  
This clip was filmed during my annual spring retreat lovely Diano Green in Liguria, Italy.
INFOs on Diano Green: www.dianogreen.it
INFOs on my annual YOGA RETREATS at DIANO GREEN HERE  Next retreats in May and October 2019!! 

The soundtrack to the video included the following artists: 
1. 1 Giant Leap / Dunya Salam 2. Balmorhea / Bowspirit  3. Lisa Gerrard / Devorzhum
4. Ravid Hang   5. Danny Cudd / Once again   6. Maneesh De Moor / Pure essence 
​7. Deuter / Yantra

more videos
]]><![CDATA[Lower back, hamstrings and hips ]]>Fri, 11 Mar 2016 18:05:23 GMThttps://www.liinayoga.com/yogavideos/stretch
Picture

10 minutest and you are done! 
This is not just for an evening - this is whenever you feel tight and uptight! It helps to release tension from the lower back by twisting, stretching the hamstrings and hips. So do yourself a favor, lie down, grab a strap (or it can be a belt, a towel, a shawl) and do these simple stretches and simply feel better for it!
Feel free to pause the video or use the sequence card, if you wish to stay in any of the poses longer.  
These series are filmed at one of my favorite places in Italy! Diano Green villa, that is run by my gorgeous friend Alessandra. I adore this view, the sounds of the village (which I did not include for you), the evening sun is just about to disappear and set behind the mountain valley. 
I'll leave Diano Green's link for you below, right now - grab your strap, lie down and click play! 

INFO on Diano Green: www.dianogreen.it

INFO on my annual YOGA RETREATS at DIANO GREEN HERE  Next retreats in May and October 2019. 

The music in the background is by East Forest , album Prana, track Vyana 
Should you want to move at your own pace, here is a downloadble/printable sequence sheet with the poses.
Enjoy! 
]]><![CDATA[EARTH PRACTICE - hatha yoga]]>Fri, 23 Oct 2015 12:58:24 GMThttps://www.liinayoga.com/yogavideos/earth-practice-hatha-yoga
Picture
The EARTH series is created for us to come into our bodies, to ground ourselves, to let the exhaling part of our breath root us down and help us release some unhealthy attachments, thoughts, patterns, behaviors.
​
This clip consists of the YANG (Hatha) part of the series - a grounding practice with less flow and more breath awareness. We will go through some standing poses, feeling into our feet and earth, still focusing on the exhaling breath, always coming back to our center to locate the still point within. 
Stay with your own pace as always, be kind and playful! 
​
As mentioned above, this video is one part of a series of three. You can use it on its own or mix it with the Yin and/or meditation practice. 
YIN YOGA can be used before a more moving practice as a way to open the body or after a hatha practice as a way back to stillness. 
MEDITATION can work before a hatha practice as a way to feel into the body, establish a comfortable and mindful way to breathe or on days when the mind is very busy and choppy a moving practice can help to release excess turbulence both in the body and mind, so it becomes easier to sit in meditation afterwards. 
Picture
The MUSIC used as a soundtrack in all these practices is created by my partner Eli Salzman and now also released in an album called Kukeranna.
The album is unique as most of the tracks were recorded when Eli played LIVE in my yoga classes at our annual summer retreat in beautiful Kukeranna, Estonia. 

This is a powerful soundtrack for yoga practice, meditation, ritual or simply relaxing and enjoying.
The album is available for download in iTunes,
 Bandcamp (for €) and CDbaby (for $). 

NOW also available as a  limited edition CD!
more videos
]]><![CDATA[EARTH PRACTICE - yin yoga]]>Thu, 15 Oct 2015 11:19:15 GMThttps://www.liinayoga.com/yogavideos/earth-practice-yin-yoga
Picture
In this YIN practice we focus on the hips and the lower body, we bring awareness to the exhale and letting that downflow connect us to the earth. It's a time of nurturing, centering, connecting, slowing down.

EARTH PRACTICE series - focuses on grounding, finding ones center, winding down. We begin from ground up - as any healing begins by strengthening and reconnecting to your own center and listening to your own inner voice.
This is your slow, passive, contemplative Yin practice! Excellent for busy times, to take a time-out and get clear where you're at. This practice is ideal for both - the beginning of your day to stretch the sleep out of your body or the end of your day to wind down and de-stress your tissues and mind. 
Use it on its own or make your practice longer and combine it with either of the two other videos in the EARTH practice series: 
  • The guided meditation is (again) ideal either as an introduction to your Yin stretches or use the openness in the body and stillness in your mind and sit after your Yin practice. 
  • The Hatha practice can be used before to release some of the business from the body/mind, so that it is easier to BE in the yin poses. OR the Yin practice can be used to stretch into the deeper tissues of the body to prepare it for a round of more movement based Hatha yoga.
Picture
The MUSIC used as a soundtrack in all these practices is created by my partner Eli Salzman and now also released in an album called Kukeranna.
The album is unique as most of the tracks were recorded when Eli played LIVE in my yoga classes at our annual summer retreat in beautiful Kukeranna, Estonia. 

This is a powerful soundtrack for yoga practice, meditation, ritual or simply relaxing and enjoying.
The album is available for download in iTunes,
 in Bandcamp (for €) and in CDbaby (for $). 

​Have a listen and share the good vibes!
... MORE VIDEOS
]]><![CDATA[EARTH PRACTICE - guided meditation]]>Thu, 15 Oct 2015 10:47:10 GMThttps://www.liinayoga.com/yogavideos/earth-practice-guided-meditation
Picture
The EARTH practice consists of 3 parts - Yin yoga, Yang yoga (Hatha yoga) and meditation. You can combine the three practices in whatever way you want.
This video contains just the meditation part - we start with a grounding pranayama, focusing on the exhaling part of our breathing cycle. I then guide you through a mindfulness meditation practice that includes breath awareness and becoming aware of our physical, emotional, mental aspects through witnessing.
Make sure your seated posture is comfortable - no pressure to sit cross-legged if that is uncomfortable. Try sitting up on a cushion or blanket, also sitting against the wall to support the back helps. If none of the floor positions work, then please sit on a chair with you back upright and straight. 

This video can be used on its own or in combination with any other practice. Meditation can be done before your asana practice or after - both options are legitimate, just experiment and find out what works for you. And remember, what works changes from one day to another. 
Here are the two other practices from the EARTH series:
  • the slow and stretchy YIN yoga - perfect to open the body for mediation or to use the quiet meditative state after your sit to explore the passive holds of a yin practice
  • grounding and balancing Hatha yoga - again can be used before or after your meditation.  
Picture
The MUSIC used as a soundtrack in all these practices is created by my partner Eli Salzman and now also released in an album called Kukeranna.
The album is unique as most of the tracks were recorded when Eli played LIVE in my yoga classes at our annual summer retreat in beautiful Kukeranna, Estonia. 

This is a powerful soundtrack for yoga practice, meditation, ritual or simply relaxing and enjoying.
The album is available for download in iTunes,
 in Bandcamp (for €) and in CDbaby (for $). 

​NOW also available limited edition CDs with Yoga Guide booklet.

​Have a listen and share the good vibes! 
... MORE VIDEOS
]]><![CDATA[EARTH PRACTICE - yin yoga, yang yoga and meditation]]>Tue, 29 Sep 2015 14:41:01 GMThttps://www.liinayoga.com/yogavideos/earth-practice-yin-yoga-yang-yoga-and-meditation
Picture
EARTH PRACTICE series - it means a 3-part practice that focuses on getting you grounded, centered and lands you in your body. Any healing begins by strengthening and reconnecting to our own center and listening to our own inner voice. I brought my earth yoga outdoors of course, onto the earth to soak up some of that earthy Qi. 
The practice consists of 30 minute Yin yoga, 30 minute Yang (Hatha) yoga and 15 minutes of meditation, it leaves you balanced with two feet on the ground. 


This is another MIX and MATCH practice - you can go through the entire 1,5 hour practice starting with passive Yin stretches, moving on to a calming and balancing Hatha yoga and finishing up with a short pranayama and guided mindfulness meditation. 

My intention with this practice was to create some space for winding down, while feeling into our bodies and breath, using the exhaling part of our breathing cycle to get grounded, letting the downward flow release stress and tension from the body and mind. 

The yin – passive, silent, deep, allowing, mystical and observing part of life; and the yang – dynamic, active, constantly changing, the flowing and moving part of life. In terms of your yoga practice it means starting  with long, static stretches that reach the deeper tissues of the body (connective tissue, fascia, tendons, ligaments). We then bring that mindful, receptive presence into an active, more dynamic and moving Hatha yoga practice - never losing sight of our true intention to have integrity and become more present and awake in our moment-to-moment experience of life. 

THE FULL EARTH PRACTICE - yin yoga + hatha yoga + guided meditation

... OR MIX AND MATCH

All the practices below can be used on their own or in any combination. 
Picture
The MUSIC used as a soundtrack in all these practices is created by my partner Eli Salzman and now also released in an album called Kukeranna.
The album is unique as most of the tracks were recorded when Eli played LIVE in my yoga classes at our annual summer retreat in beautiful Kukeranna, Estonia. 

This is a powerful soundtrack for yoga practice, meditation, ritual or simply relaxing and enjoying.
The album is available for download in iTunes,
 in Bandcamp (for €) and in CDbaby (for $). 

NOW also available limited edition CDs with Yoga Guide booklet. ​

​Have a listen and share the good vibes!
...more videos
]]><![CDATA[SUN SALUTATIONS - different versions]]>Thu, 02 Jul 2015 11:27:15 GMThttps://www.liinayoga.com/yogavideos/sun-salutations-different-versions
Picture
Have you noticed that every new class you go to, the Sun Salutation is a bit different? I surely have adapted my salutes to accommodate a few extra breaths here and there, just because it feels good. Also, in my own practice, I have to warm up to the salutes - I cannot just jump out of bed and start bending my spine back and forward. But that's just me.... 
In this short clip, I'll warm you up and walk you through a few of my favorite sun salutations (Surya Namaskar in Sanskrit), so that you can choose what works for you. 
I will start with very simple Sun Salutation flows, so that you can give your body a chance to warm up and develop some strength. And then move into more demanding flows, but nothing too extreme - I still keep a mellow pace and there will be no jumping back-and-forth. 
The whole practice stays light-hearted, flowing and smooth. You can use this as a Sun Salutation tutorial - find a salutation that feels nice, appropriate and non-strivingly doable and keep using it in your daily practice. Or use this AS your practice to gently flow into your day! 

The second half of the video continues into a heart opening flow with some funky heart openers and balancing poses. 

And YES! isn't the backdrop of Berlin spring amazing!! How can one not salute:)! 
Spring in Berlin is energizing - it's colors are such a contrast to the grey winter months, one cannot but rejoice and embrace life, sun and laughter! 
BE HAPPY!


PS - if you like what I do, please click on the Patreon link on the sidebar to find out a very simple way you can support me. 

SUN SALUTATION SLIDE SHOW 

This is a pose by pose breakdown of the different sun salutation versions presented in the video above. Why am I going so go-goo and ga-gaa over Sun Salutation? Let me answer you in the words of two great teachers: 

From a physical standpoint: 
Sun salutation can be a complete practice in and of itself. The poses linked together lengthen and strengthen, flex and extend many of the main muscles of the body while distributing the prana flow throughout the system (Sarah Powers).  

From a spiritual standpoint:
Sun salutation is a prayerful way to give thanks for the sun as well as the spiritual light within us. You salute the outward sun for providing life to the planet and your internal sun for providing consciousness (Richard Rosen) 

VERSION A - easy "stepping-back" Sun Salutations

VERSION B -  Sun Salutations with low lunge

VERSION C - Sun Salutations with high lunge+chaturanga+Updog

SUN SALUTATION printable / downloadable sequence cards

And there's more! Here are sequence cards for all three Sun Salutation practices - you can print them out and use them as "cheat sheets" during your "off-line" practice. 

VERSION A - easy "slepping back salute

VERSION B - low lunge salute

VERSION C - high lunge + chaturanga + updog salutes

]]><![CDATA[SLOW FLOW - full body practice]]>Sun, 10 May 2015 14:24:56 GMThttps://www.liinayoga.com/yogavideos/slow-flow-full-body-practice
Picture

First, let me apologize for the poor technical quality of this video - the camera must have been out of focus. I still put it out to you, as I feel the content is fully in focus! 
This is my second video in the SLOW FLOW series - offering a Vinyasa practice that holds the poses longer, working with strengthening the body, cultivating patience and yes...slowing down. I sometimes call it "slowing down the frames of my life-movie" - to really be present for each pose, transition, in and out breath. 
By slowing down I make space to notice how my mind, breath and body operate, by staying away from judgement I also create space for all shades of sensations, feelings and thoughts. I stay mindful and I stay awake - meaning I recognize and fully experience whatever is arising and I allow what arises to be there without constriction. Mindfulness in motion!
This practice will build strength in the body, if you initially find the holds too long, please take a break or the easier versions I offer. 

]]><![CDATA[SLOW FLOW for the hips]]>Sun, 10 May 2015 12:53:43 GMThttps://www.liinayoga.com/yogavideos/slow-flow-for-the-hips
Picture


This practice is from my series of "SLOW FLOW" where I take plenty of time in each pose. This one targets the hips, offering both dynamic and passive ways to feel into your hips. My self-practice is mostly like this and I'm curious to see if it appeals to you. In a fast-paced, constantly on-the-go world, I want my yoga to offer me a pause - an unhurried reflection of what is moving through me. 
In this practice, we'll hold each pose for about a minute, but please feel free to come out of the pose earlier and work up to the full holds over time. This so not about mastering it or pushing yourself, it is primarily about slowing down and fully coming into your body ... well...into your hips in this case anyway. This practice is also about integrity, something that tends to get lost when we rush though our our practice (or life), it is about feeling the details from one moment to the next, applying the physical alignment cues as best as you can,  staying curious and interested in how you react and how the sensations in the body change during the longer holds. 
There is a famous saying from B.K.S. Iyengar. "The pose truly begins the moment you want to get out of it.". When you adjust your attitude to curiosity and self-love instead of pushing, striving and self-criticism, a slow static practice can really teach you volumes about your body and how it moves, about your mind and how it operates. If you're constantly on the go, this is a practice for you!  Stand in your integrity, in your truth! 


I've created a "cheat-sheet" also for this practice, a PDF file that you can use to print out and take with you for times you cannot be online. I've modified the sequence a little bit, I advise for you to do the video first and then use the sequence card for a deep offline hip practice. I have also created a hip-focused Yin sequence using the same poses. 



SLOW FLOW sequence card

Yin for hips sequence card

]]><![CDATA[PART 1 - slow start floor sequence]]>Thu, 19 Mar 2015 13:07:47 GMThttps://www.liinayoga.com/yogavideos/slowyoga
Picture
4-part yoga journey consists of 4 practice videos each about 20 minutes long. You can use them separately or mix and match to create a practice that suits your mood, time of day and your energy level. 

PART 1 - a floor sequence, working with simple hip openers and special breathing techniques to open the body and get the energy moving. This is perfect for times when you feel stuck, and  find it hard to get on your mat. 
It starts you off on your back with slow movements and the right breathing, that might just do the trick and get you going. Please watch the INTRO video first if this is your first time, it introduces the 2 breathing techniques that are used in PART 1 - SLOW START. 

If the "fire kicked in" and you feel like practicing more, move on the PART 2. If you were just using the power exhale breathing technique (and not fire breath) and especially if you are practicing at night, you might want to continue with PART 3 and yin yoga. PART 4 and meditation is always a good option after any type of practice be it morning or night. 

Picture
Picture
Picture
Picture

Sign up for a monthly Newsletter to get the notices of new video releases and other yoga news
]]><![CDATA[PART 2 - energizing vinyasa yoga]]>Thu, 19 Mar 2015 13:07:29 GMThttps://www.liinayoga.com/yogavideos/short-vinyasa
Picture
4-part yoga journey consists of 4 practice videos each about 20 minutes long. You can use them separately or mix and match to create a practice that suits your mood, time of day and your energy level.

PART 2 is an energizing flow practice that keeps you moving for 25 minutes. It builds both strength and flexibility, connects movement with breath. 
A more fiery vinyasa flow can be useful when you feel restless and "antsy", then use the dynamics of the flow to release the excess clutter and chatter that keeps you running in circles.
If you are a complete beginner, you might want to choose another flow practice from the list, as this one includes a few more demanding poses. If you do give it a try, remember to stay safe and honor your own pace. 



If you feel more calm and centered after your flow, you can wind down with PART 3 yin yoga practice and/or choose to balance the action and moving with sitting and stillness with PART 4 and meditation.
Picture
Picture

Sign up for a monthly Newsletter to get the notices of new video releases and other yoga news
]]>