Free resources and guided practices to support your yoga and meditation practice

Breathing practices:

Lovingkindness Meditation with Voo breathing to start
Chrissy Lakusta
15 minute relaxation in shavasana
Chrissy Lakusta
15 minute Yoga Nidra practive
Chrissy Lakusta
20 minute 31 Point Blue Star yoga nidra practice
Chrissy Lakusta
20 minute 61 Point Blue Star Yoga Nidra practice
Chrissy Lakusta
23 minute Yoga Nidra Resting at the Heart Center
Chrissy Lakusta
25 minute Shitali Karana - sweeping breath in shavanasa
Chrissy Lakusta
30 minute Yoga Nidra; Cultivating Sweetness
Chrissy Lakusta
5 minute HAAAA exhaling stress away
Chrissy Lakusta
6 minutes Visualizing Nadi Shodhanam (Alternate Nostril Breathing) Balancing, calming, nourishing
Chrissy Lakusta
7 minute calm / ease at the heart center
Chrissy Lakusta
7 minute balancing the flow of breath to calm the mind and nervous system
Chrissy Lakusta
9 minute beginner meditation
Chrissy Lakusta
12 minute Meditation with So Hum Sweetness of Breath, Mantra Being
Chrissy Lakusta
16 minute shaping the breath, smooth and even to relax the mind and nervous system
Chrissy Lakusta
17 minute So Hum meditation with silence
Chrissy Lakusta

Relaxation + Yoga Nidra practices:

20 minute Nadi Shodhanam (Alternate Nostril Breathing) 3 rounds for balance and stability
Chrissy Lakusta

Meditation practices:

4 minute mindfulness meditation - your first step
Chrissy Lakusta
5 minute meditation at the Heart Center: Offering yourself your own presence
Chrissy Lakusta

Guided mini movement practices:

6 minuted seated practice for the upper body.

Take a few moments to release tension in the upper back, shoulders and neck with these movements from the “joints and glands” series of Swami Rama.

6 minute standing practice to invigorate the body and mind.

Open up the body, breath and prana with a few simple standing movement fro the “joints and glands” series of Swami Rama.

6 minute Stretch and Strengthen the upper body.

A short mobility practice to release tension in your shoulders, upper back, and neck. Open your joints, ease stiffness, and begin strengthening the upper back—leaving you feeling lighter and more free in both body and mind.

10 minute Floor Sequence

A based sequence on the floor, creating space in the shoulders + hips with seated postures, cat cow, and flowing in and out of downward facing dog and extended child's pose.

11 minute Lower Body Self Massage with the pool noodle

Self-massage is a great way to release tightness and tension in the body. Here we are using a pool noodle to work with the muscles in the lower body.

20 minute Calming Cooling Practice to release heat in the Body

Release heat in the body and mind, starting with Legs up the Wall. You will need a wall for the practice along with a blanket or two or a bolster.