PORTAL | 30 Day Practice Calendar | Nov. '21

PORTAL | 30 Day Practice Calendar | Nov. '21

This month we are exploring the paths that open to us and the choices we make. As we close out this year, we see that doors have closed but more have opened. Which to choose? What path to take? Let's explore...

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PORTAL | 30 Day Practice Calendar | Nov. '21
  • PORTAL Journal Reflection Prompts | Nov. '21

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  • PORTAL Practice Calendar | Nov. '21

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  • Vishama Vritti Pranayama | Energizing Breath

    Vishama vritti pranayama is extending either the inhale or the exhale longer than the opposite. In this practice we will be extending the inhale to brighten, energize and bring more clarity to our thoughts. An excellent mid day perk up and a great way to deepen your breath for more oxygenation.

  • Upper Body Yoga Snack | Deep Stretch

    Today's yoga snack is a super short upper body stretch session to release tension in the shoulders, side body, neck, chest and upper back. Quick and easy yoga stretches you can use anytime to open these areas up and relieve tension. Enjoy!

  • Yin AM: Full Body Yin Yoga for Stress & Anxiety

    Sometimes you just don't have time to do a 45-60 minute practice but you want a full body stretch. In this 30 minute practice we deeply stretch out the ENTIRE body, balancing all of the meridians and finding complete body release. Enjoy!

    Props: 2 blanket OR beach towels (or pick up one here...

  • Morning Yoga for Deep Hip Release | Yoga for Tin Men & Women

    Wake up with stiffness in the hips, lower back, and legs? If you wake up like Tin Men & Women, try this 30 min yoga practice for hips! We work mindfully, melding breath, longer holds, and lots of different poses to release the entire hip area. Perfect for the morning to free up the body for the...

  • Yin Yoga Snack for Hips & Hip Flexors

    Join me for a short, focused little practice to open up the upper leg space (quads/thighs). Perfect to add onto your daily Yang practice, any sport or exercise program or for a short break in the day when you want to make some space here.

    Props: optional blanket for knee support (blanket: http...

  • Gentle Restorative Yoga for Digestion | Yoga for Bloating & Cramps

    Living with digestive issues is no easy thing and if you have had a recent bout of digestive illness (food poisoning, stomach flu, etc.) then you know how much you need to bring balance to your system now. This practice is a gentle, kind and supportive practice to help reset your digestion softl...

  • Yin Yoga for Self Confidence

    Everyone struggles with confidence from time to time - whether it be a new challenge, a life change, or a new situation. In this practice we work with the meridians and chakras most closely associated with building and connecting to our inner confidence! Starting with the root chakra to feel gr...

  • Goodnight Moon 🌛| Evening Yin Yoga to Unwind

    The perfect Yin Yoga practice to help you relax, release tension from the day, stretch out, settle in and focus on your breath. Join Lucy and I, let the day go, and prepare for deep sleep.

  • Yin Yoga for Deeper Backbends | Full Body Yin for Flexibility

    I personally LOVE backbends - the energy, the feeling of joy, the opening, the release. Yin has some great poses to help you develop and deepen your backbend practice or simply find more opening, space and comfort in your back.

    In this practice we dive into opening the areas of the body mo...

  • Waxing Moon Flow | Focusing Energy

    Today we are working with the Solar Plexus and Throat Chakras to help manifest our lunar cycle intention. During this phase of the moon we are feeling energy rise and we feel ready to take action to move our dreams forward. We will fire up the core (solar plexus chakra), and open up the throat ...

  • Myofascial Release for Hands & Wrists | Hand Care

    We all use our hands all day long - from typing into devices to cooking, cutting, gardening, knitting, artwork and more - our hands need some sweet love and care. To help unwind tension, promote healthy hands, and prevent pain, join me for this focused practice to help you feel better fast and k...

  • Yin Yoga for Gardeners | Full Body Yin

    Garden? Spend a lot of time outdoors in the yard? Then you know exactly what I mean when I say you need a practice to help stretch you out before and/or after gardening. In this practice we focus on the upper back, shoulders, back, and the hamstrings for a full body stretch. This might even i...

  • Restorative Yoga for Anxiety & Stress

    This Restorative Yoga practice is about finding deep stillness and relaxation to help you manage stress, anxiety and panic attacks. We focus on all the areas that hold tension from stress (back, belly, hips and shoulders) for a full body release.

    While stress isn't something we can get rid...

  • Nadi Shodhana A | Beginner Pranayama Practice

    Nadi shodhana or alternate nostril breathing is one of the most effective pranayama techniques and can be used by everyone, anytime, all of the time to bring balance and steadiness to your mind and body. If you have practiced this before and found it a bit challenging, this practice is here to h...

  • Adrenal Fatigue Yin Yoga Snack | Hormone Balancing

    Our present lifestyle has us running all of the time with demands, stress, worry and more. This can mean that our bodies, trained to react when under pressure, ramp up as if we are being attacked - our adrenals release lots and lots of adrenaline and are always online. At some point, our bodies...

  • Strength & Stretch | Yoga for Obliques Core Side Body {20 mins}

    The side body is a space we don't often focus on but a space that is integral to supporting our back, allowing deeper breaths, and stabilizing the entire body. Yoga is about balance - finding the balance between strength and flexibility. In this practice we explore this balance with deep stretc...

  • Yin Yoga for Feet, Ankles, Hands & Wrists 👣 | Yoga for Your Paws 🖐️

    Give your "paws" a little love today in this 30 minute Yin Yoga practice for feet, ankles, hands, and wrists. Our "paws" don't get a lot of attention but they are our first contact with the world all day long - and do SO much for our overall health and comfort. Keeping the joints mobile and st...

  • Solar Plexus Chakra Restorative Yoga Snack

    The Solar Plexus Chakra is the seat of our personal power and will and also the place of our digestion - both food/water AND ideas and concepts. In today's practice we use props to fully support us as we allow the poses to do all the work - breathing, being, allowing - our Solar Plexus chakra to...

  • Slow Flow for a Crazy Day | Return to Center

    Everyone has crazy days - you know - those days filled with a ton of stuff to do, rushing from place to place, feeling pulled in a million directions.

    Slowing down, paying attention to the breath, holding poses a bit longer can help slow everything down, bring you back to center, and deepen ...

  • {Y}indulge Freedom

    Freedom is a word we are all familiar with - in life, community, concept, politics. But what does freedom mean for you personally? How do you feel free?

    We explore the idea of freedom - of letting go, exploring, examining our long held emotions and ideas and working to find space. Feel ligh...

  • Heart Chakra Restorative Yoga with Affirmation

    Our Heart Chakra is the bridge between the lower and upper chakras - a bridge of connection, love, compassion, acceptance for ourselves AND others. Using props to open and release, we deepen our connection to this chakra as well as heal and restore mind and body.

    Props: 2 blocks or sofa pillow...

  • Yin Yoga Snack Leg Day | Quads, Hamstrings & IT Bands | Prop Optional

    If you need a little cool down or warm up for leg day or maybe even a post leg day stretch for faster muscle recovery - this 20 minute leg focused Yin Yoga practice is just for you!

    We work with the front of the thighs (quads), back of the legs and inner leg (hamstrings and adductors) and the ...