Getting massages regularly can aid faster recovery from workouts as well as encourage increased mobility in your body and muscles. However, not everyone has the time or money to regularly get deep tissue massages. Did you know you can give yourself massages and don’t need to always be spending time and money to take care of this part of yourself? It’s true. I’ll show you how to give yourself deep tissue massages with Yoga Tune Up Massage Balls. This will help you aid faster recovery from workouts as well as encourage increased mobility! -NYV0119C
Full Video: https://vimeo.com/102919648
In this video i show more advanced levels of The Hundreds which is the primary exercise in Pilates after your warm up. It stabilizes the trunk(torso) and warms up the core in preparation for the series of exercises to come. Though the basic Hundreds is a difficult exercise; once mastered you can challenge yourself and the strength of your core by adding some layers to it. By extending the legs, placing them at lower angles and/or moving the legs steadily and fluidly while pumping the arms you will take yourself to the next level. Always start slow and see the patterns or shapes that the body is making to prevent strain. I remove my clothes to work more freely as I do the movement. NYV0055D
Full Video: https://vimeo.com/102372271
In this video I show a more advanced execution of the Cobra exercise. It is important to maintain the placement of the hip and the engagement of the core. this will prevent tension in the lower back. The Cobra is a precursor to the Swan Dive which is a more advanced Pilates exercise that I demonstrate. Pay attention to the breath as it will aid you tremendously while doing this exercise. I remove my clothes for the freedom of movement. NYV0055C
The half roll up and full roll up are essential for fluid movement in the spine. In this Video I break down the specific steps movements. The “C” Curve is established in the body here. I show the variations of Roll Ups that can be done as the viewer’s core gets stronger and flexibility increases. Engaging the core more and truly utilizing the breath will aid in the more advanced sequence that includes raising the legs. This video makes it easier for the viewer to learn by getting a good feel of the movement. I remove my clothes for freedom of flow and deeper connection to my self. NYV0055B
FULL VIDEO: https://vimeo.com/101055828
Pilates takes a lot of fluid energy with dynamic and specific movement. Breath is very important. Its takes tremendous effort on the body and mind. If you are interested in taking a Pilates class a good, efficient warm up is important. A warm up can be done by all levels. The removal of my clothes allows me to be more on touch with my body. In this video I show you how to warm up and in preparation for your Intermediate Pilates class. I target the areas that will be doing the most work during your class, creating a sense of relaxed and engaged energy to sustain the body while exercising. NYV0055A
Forward Bending poses help open and lengthen the back body, which is an essential component in restoring and maintaining a healthy back. Forward bends naturally direct the attention inward, and they’re recommended for calming, cooling and contemplative experiences. Due to these qualities, forward bends are frequently included in a restorative practice and may be prescribed to help quiet down before sleep. The instructional format of this video offers you a class on forward bending that you can follow while you watch. Poses included in this video include Child’s Pose (balasana), Downward Facing Dog (adho mukha svanasana), Standing Forward Bend (uttanasana), One Side Forward Bend (parsvottanasana), and a seat sequence of Staff (dandasana), Cobbler’s Pose (baddha konasana), Wide Leg Seated Forward Bend (upavistha konasana), Head to Knee (janu sirsanasana), and Seated Forward Bend (paschimottanasana). -NYV0095B
Too often in modern daily life we carry tension in our shoulders and crane our necks in unhealthy positions staring too long at monitors and smartphone screens. This class offers corrective yoga stretching exercises to increase the flexibility and mobility of the neck, shoulders, and upper torso. We practice on a mat and also use the walls and doorways of your home to give a deeper stretch. Highly recommended previous viewing: “Naked Good Posture 1: Fundamentals!”
(Level: Strong Beginners and Up)
Are you a frequent traveler who has to sit on a plane, train, or in a car for a long hours? This practice is for you! Travel Yoga is a short sequence meant to revitalize you after sitting on transportation for too long. Hips get tight and stiff from sitting too long on a plane, train, or in a car and this practice is designed to reverse those effects. It is recommended for strong beginners and up but is not recommended for those with hip problems as it is oriented towards many hip opening and hip strengthening. -NYV0094C
My teacher used to say, if you’re not breathing, it doesn’t count. Among other benefits, accessible, conscious breath allows for clear thought (better decision-making), better digestion, and proper use of the nervous system. We need to recognize and allow for our internal spaciousness in order free the breath and let it do its job. Necessary props: block In this practice, you will learn: Side-Bending Child’s Pose, Side-Bending Virasana (Hero Pose), Adho Mukhasvanasana (Downward Dog), Side-Bending Uttanasana (Standing Forward Bend), Half-Moon Kirpalu Style.
When we open the hips, we release the psoas muscle which then releases the diaphragm, allowing us to breathe more deeply and efficiently. Especially since women’s hormones tend to make their ligaments more flexible, it is very important to stabilize the hips before and during hip openers. Necessary props: belt In this practice, you will learn: Child’s Pose, Supta Padangusthasana (Reclining Big Toe Pose), Trikonasana (Triangle Pose), Kapotanasana (Pigeon Pose), Gomukhasana Legs (Cow Pose).
A strong core comes from awareness and distribution of strength, rather than muscular force. These poses allow you to discover the strength you already have and learn how to use it most efficiently and safely. When we properly engage the belly area, we have better posture. The back muscles can release and function as they are meant to.
In this practice, you will learn: Jathara Parivartanasana (Fire in the Belly), Leg Lifts, Adho Mukhasvanasana (Downward Dog) variations and switch-jumps, Plank push-ups, Dolphin push-ups, Setu Bandha (Bridge) Straddle Scissors and Bicycle Legs. Necessary props: two blocks, belt.
( All Levels)
Neck tension often comes from restricted habits of the shoulders. When we become conscious of our reactive behavior, we can release the shoulders, jaw, skull, and neck muscles. Necessary props: block, belt In this practice, you will learn: Shoulder Weave, Uttanasana (Forward Bend) variations, Tadasana (Mountain Pose) variations, Melon Squeeze, Namaste (Prayer Pose) behind back, Garudasana Arms (Eagle Pose), Gomukhasana Arms (Cow Pose), Adho Mukha Svanasana (Downward Dog), Dolphin Pose, Child’s Pose.-NYV0010B
Student: Cat Noble
Standing poses strengthen and energize your feet, legs and hips, but they can also challenge our sense of balance. This sequence includes alignment and activation queues to help you increase the stability of your standing poses. Standing poses can help improve your balance, both physically as well as emotionally. The feeling of groundedness, of planting yourself firmly in space, is a great way to focus a distracted mind. The format of this video is instructional, providing a sequence you can follow while you watch. Poses taught in this video include Mountain (tadasana), Lunge (anjanasana), Chair (utkatasana), Warrior 2 (virabhadrasana 2), Triangle (trikonasana), Extended Side Angle (parsvotanasana), and Half Moon (arda chandrasana). Keywords: standing poses, balance, grounding, foundation, stability. NYV0093A
Backbends are really heart openers. When we release our back muscles and properly rotate our thighs in our hip sockets, we can have better posture, use our muscles more efficiently, and open the heart space. The spine is an organ of perception. The more flexible your spinal muscles are, the more flexible your brain is. In this practice, you will learn: Sphinx, Salambhasana (Locust Pose) variations, Danurasana (Upside down Wheel), Supported Setu Bandha (Bridge) variations, Urdhva Danurasana (Full Wheel) variations. Necessary props: block, belt.
In this session, we develop our Gentle Chair Yoga practice to include standing poses. The chair is used as a prop in variations of Downward Dog, Warrior 1, Warrior 2, and Tree pose. These exercises are beneficial for developing balance and working through the full range of motion of the legs, especially for practitioners who are able to stand but who are not (yet) quite steady on their feet.
This session is beneficial for finding movement in the feet and keeping the extremities toned and functioning for a long life. We explore exercises for healthy aging, focusing on our four limbs and particularly the hands and feet. This class is done entirely sitting in the chair, though we do move through all our limbs. This class is a series of beginner gentle chair yoga, a style of yoga that is perfect for senior citizens or anyone not comfortable moving down on a mat. -NYV0072C
Instructor: Erin Selene/Trix E. Sleeves
For a more restorative yoga practice, this video instructs students on how to modify their yoga postures by using a chair. This routine is ideal for anyone who has had a recent injury, senior yoga practitioners, or anyone needing a lighter practice. All of the postures demonstrated here can be done with or without the use of a chair.
In this video you will learn: Side Bends, Simple Twists, Adho Mukha Śvānāsana (Downward-Facing Dog Pose), and Savasana (Corpse Pose).-NYV0069A
A firm, stable chair is a versatile assistant for your yoga practice. In this video, we explore four standing poses, including the three primary Warrior Poses, with a focus on establishing healthy alignment and activation. The Warrior Poses are challenging due to the combined requirements of leg strength and length. Working with a chair supplements your foundation for these poses, allowing you to more deeply explore the energy of the warrior. The chair can also support the expansion of your focus to encompass the complexity of these asymmetrical poses (your left and right legs are arranged differently). Asana presented in this teacher-and-student video include: Virabhadrasana I, II and III (Warrior 1, 2 and 3) and Ardha Chandrasana (Half-Moon Pose). -NYV0017C
If you feel you don’t have time to go to the gym or space at home to get your workout in, then this is the session for you! This workout is done all in a tiny New York City kitchen. We examine how to bring the mind-body awareness you craft at the Pilates studio back home into your daily life and routine. And we use common kitchen objects such as plates, utensils, bottles, and water jugs as as props to help us build strength, core stability, and flexibility. -NYV0075A
Instructor: Trix E. Sleeves
Bring your yoga mat into the kitchen and see how you too can practice yoga at home! Kitchen yoga is good for anyone without much room in their apartment, and for anyone who would rather leave their yoga practice at home. This video places emphasis on yoga poses that are done on the floor, and teaches students what they can do in a room without much floor space, not just kitchens! Don’t be afraid to try this sequence in any room where space is limited. All levels are welcome, and this gentle sequence is also a good cool-down for anyone after a work-out.
In this video you will learn: Bālāsana (Child’s Pose), Cat-Cow spine movements, Threading the Needle (shoulder stretch), and Adho Mukha Śvānāsana (Downward-Facing Dog Pose). -NYV0076D
Instructor: Erin Selene
Welcome to the kitchen! While it may seem weird at first to do yoga in your kitchen, there are actually many practical ways to bring yoga into your everyday life, and this is one. In this video students will find ways to turn their own space into a yoga studio, and this method is especially ideal for anyone who lives in a small apartment. All levels are welcome, learn how to make mealtime also yoga time!
In this video you will learn: Side bends (with counter), Mini back bend (with counter), and Vīrabhadrāsana I and II (Warrior I and II). -NYV0076C
Instructor: Erin Selene
Can’t sleep? Got the munchies? Before you chow down, do some yoga in the kitchen to help you relax! Practicing yoga at night can help everyone get a better night sleep, and this video teaches students how to utilize their own kitchen space for yoga. All levels are welcome, and this gentle sequence is also a good cool-down for anyone after a work-out.
In this video you will learn: Forward bends (Ragdoll Pose), Vṛkṣāsana (Tree Pose, with and without counter), Half Moon Pose (with fridge or counter). -NYV0076B
Collibrina leads us through a bedtime ritual. Rituals and habit forming help us feel strength and stability through the chaos of our lives. Everyone’s ritual is different! Healthy rituals can replace bad habits in something known as “habit replacement.” This is a technique often used to get over a vice like smoking or drinking that is harmful to one’s health. Before deciding which habits one would want to replace, it is wise to also see which habits are healthy enough to keep. Below is detail of my Naked Night Ritual Practice!
Take off my shoes!
Take off my clothes!
Take off makeup,
Brush my teeth,
Floss my teeth,
Singing while showering,
Wash my face with cold water,
Putting lotion on my face,
Make peppermint tea,
Putting body lotion on my body,
Putting lotion on my face, again,
Read a book,
Drinking peppermint tea,
And go to bed naked!
Instructor: Erin Selene
For anyone who’s wanting to wake themselves up in the morning before breakfast, this is the video for you! Students will learn to make use of their own kitchen space for the purpose of practicing yoga. Ideal for anyone without a lot of space, studio apartment dwellers and those who would rather stay at home than practice in the studio. No previous yoga experience is necessary, and depending on the kitchen being practiced in, postures can be modified to utilize space.
In this video you will learn: Forward bends (with counter), leg raises (with cabinet and counter).
Teacher: Cat Noble
Anyone can try it, but it may be frustrating for those without a strong foundation in meditation and/or yoga nidra practice.
Astral projection is simply a way of describing an out of body experience, one in which the consciousness (pranic body) feels separated, or temporarily freed from, the physical body. Practitioners are recommended to either begin with the video Guided Meditations: Yoga Nidra, Preparing for Astral Projection, or have a strong yoga nidra practice. This video will guide practitioners through an out of body experience – we will begin with the state of yoga nidra, then systematically separate the consciousness from the body, spend a little time testing our limitations, and finally we safely reunite the two bodies. If you cannot separate the first time, please do not be discouraged! Like any other practice, progress takes time and dedication. There are many different beliefs regarding the application and practicality of astral projection, but at the very least, we know that it is a fun experience and a great way to learn about the capabilities and limitations of your own mind. Truly, we create our own realities. -NYV0067D
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