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6
Classes / Pose Tutorial
Seated Parshvakonasana for Physical and Energetic Balance
Learn to activate and cleanse on a physical and pranic level with this accessible but powerful asana: upavistha parshvakonasana. Experience the relief from energetic stagnation while creating the container for an effortless breath and the balance of polarities. This modification of the classic Parsvakonasana is an opportunity to explore the posture in new and profound ways. Format: Video with audio download Length: 6 mins
Sandra Anderson headshot
Sandra Anderson
3
Classes / Pose Tutorial
Side-Lying Pose for Equalizing the Flow of Breath
A free-flowing breath through both nostrils is essential to experiencing a balanced flow of energy in the body. Join Sandra Anderson for this side-lying pose tutorial that can help shift an imbalance in nostril dominance to equalize the flow of prana (life force energy) in the nostrils and support a calm, inward-moving mind. Format: Video with audio download Length: 3 mins
Sandra Anderson headshot
Sandra Anderson
5
Classes / Pose Tutorial
Forearm Downward-Facing Dog: Find Your Equilibrium
Weight-bearing inversions allow us to strengthen and redistribute energy to the upper body, which is often underutilized in our daily lives. In this short tutorial, Sandra Anderson guides us through the forearm downward-facing dog pose, and she shares key actions for optimizing its benefits. Format: Video with audio download Length: 5 mins
Sandra Anderson headshot
Sandra Anderson
5
Classes / Pose Tutorial
Svastikasana: An Auspicious Posture for Meditation
Hailed by yogis as one of the foremost postures described in the Hatha Yoga Pradipika, svastikasana (auspicious pose) is ideal for meditation and pranayama practices. In this short tutorial, Sandra Anderson teaches key actions for finding alignment in this pose. Gather any props that might be helpful and join along to find your perfect meditation seat. Format: Video with audio download Length: 5 mins
Sandra Anderson headshot
Sandra Anderson
6
Classes / Pose Tutorial
Modified Bharadvajasana
Classical twisting postures can be challenging, particularly if we have tightness or other difficulties in the hips, sacroiliac joint, or lower back. Join Sandra Anderson to learn a variation of bharadvajasana (twisting pose named after the sage Bharadvaja) that offers the same key benefit of the classical posture: invigorating the inner fire at the navel center, which according to the Hatha Yoga Pradipika, destroys all illnesses in the body. Format: Video with audio download Length: 6 mins
Sandra Anderson headshot
Sandra Anderson
5
Classes / Pose Tutorial
An Invigorating Hip Balance Variation
One of the worst side effects of sitting for a long time is the sluggishness that overtakes our mind and body. In this tutorial, enjoy a practice to dispel stagnation. This version of a hip balance pose activates the abdominal organs, strengthens the lumbar spine, and stimulates the pranic hub in the subtle body. Format: Video with audio download Length: 5 mins
Sandra Anderson headshot
Sandra Anderson
6
Classes / Pose Tutorial
Daily Balance Training
While strengthening is often the focus of exercise routines, balance training is also important. It helps us improve coordination and prevent injuries. In this tutorial, Dr. Theresa Oswald shares safe, simple balance-training movements that improve our sense of the body’s position, motion, and equilibrium and fit seamlessly into our daily routine. Format: Video with audio download Length: 6 mins
Theresa Oswald, MD headshot
Theresa Oswald, MD
6
Classes / Pose Tutorial
Inverted Action: Release & Restore
How can we counteract the detrimental effects of sitting at our desk all day? In this tutorial, Sandra Anderson shares one method: a yoga posture that is the exact opposite of our sitting posture. Learn the inverted action pose (viparita karani)—a safe, accessible, and restful way of releasing stagnant energy from the lower half of the body. Format: Video with audio download Length: 6 mins
Sandra Anderson headshot
Sandra Anderson
12
Classes / Pose Tutorial
Resistance Routine for Strengthening
Learn how to build strength and endurance with simple resistance exercises. In this tutorial, Dr. Theresa Oswald demonstrates how we can use resistance bands and body weight to safely and conveniently give a workout to the muscles of our upper and lower extremities. Experience the immediate boost in mental energy and resilience, as well as the physical strength and balance that comes with regular practice. Format: Video with audio download Length: 12 mins
Theresa Oswald, MD headshot
Theresa Oswald, MD
14
Classes / Pose Tutorial
Core Stabilization Practice
When our core is strong, it protects the spine, supports movement, and even empowers our will. In this tutorial, Dr. Theresa Oswald introduces various exercises that target the various muscles of the lower abdomen and back. Learn how to strengthen and stabilize this important area with simple movements that you can do right in your living room. Format: Video with audio download Length: 14 mins
Theresa Oswald, MD headshot
Theresa Oswald, MD
7
Classes / Pose Tutorial
The Desk Set: Exercises for the Office
Take a break from sitting still and move! In this short tutorial, Dr. Theresa Oswald shares an aerobic strengthening routine that we can do right at our desk. Wake up your body and boost your energy with this compact, well-rounded “exercise snack.” Format: Video with audio download Length: 7 mins
Theresa Oswald, MD headshot
Theresa Oswald, MD
6
Classes / Pose Tutorial
Open Up with Moving Dolphin
Many of us spend our days hunched over a desk. In this tutorial, Sandra Anderson shares a short yet powerful practice that counters our tendency to cave forward and inward. Join her in stabilizing, strengthening, and opening the shoulders, neck, and thoracic spine. Format: Video with audio download Length: 6 mins
Sandra Anderson headshot
Sandra Anderson