Yin Yoga Video + Written Sequence for the Stomach Meridian

Hey yin friends!

I’m excited to let you know I am finally getting caught up on things and have uploaded a new  yin yoga class + guided meditation to my Youtube channel. The class works to stimulate the stomach meridian line. The stomach is connected our self-confidence and intuition so it’s important that we give it some attention! I finished this class and had me some lemon ginger tea since ginger is known to settle the stomach.

Anyway, enjoy the class. I wrote out the poses below so you have them in written form as well. If you are available May 19-20, my “Understanding + Teaching Yin Yoga” weekend immersion is coming up! Would be honored to have you at my studio for this special event. LEARN MORE!

Childs Pose (3 min)

Sphinx (3 min)

Half Frog (1 min each side)

Cat / Cow stretches (1 min)

Half Puppy / Melted Heart (2 min)

Threaded Needle (in childs) (1 min)

Stomach Revolving Twist (3 min)

*repeat half puppy through stomach revolving twist on other sides*

Wipers (1 min)

Butterfly (4 min)

Supported Bridge (2 min)

Reclined Hero / Saddle (3 min)

Savasana (5 min)

Feel free to pause the video if you want longer in each of these. There is a guided meditation at the end of the video. I will be leading a yin class and meditation tomorrow at 12pm central on my Twitch channel. Would love to have you join me! We can even talk yin happenings and questions if you’d like to chat.

Understanding + Teaching Yin Yoga

Hey yinsters!

If you haven’t already heard, I’m offering my “Understanding + Teaching Yin Yoga” workshop again this year MAY 19-20! This 2-day event is an  10-hour workshop that will delve into the history and purpose of yin yoga, how to practice yin, asanas of yin, sequencing techniques, and understanding the energy body in relation to the yin practice. It’s going to be a jam-packed weekend that will hopefully help you feel more equipped and mindful as you practice as well as teach yin yoga.

As I often mention in my posts, I am passionate about Yin Yoga because stillness is a desperate need in our world. Yin teaches our bodies and minds to observe what is before we react. It’s a wonderful gift.

YY Workshop PROMOS 2018-04

SIGN UP: https://goo.gl/ky2gT5

DATES: May 19-20 at Inspire Yoga: Highland Village,TX

Yoga instructors and yin yoga practitioners are welcome to attend.

DAY 1 – MAY 19 – 12:30-5:30pm
– History of yin
– Purpose of yin
– How to practice yin yoga
– Energy Body
– FULL BODY Yin Yoga Practice

DAY 2 – MAY 20 – 12:30-5:30pm
– Overview of postures
– Class Structure & Sequencing
– Breathing techniques
– HEART OPENING Yin Yoga Practice

Tuition
Full Training | $235 / $240*
*Yoga Alliance certificate available upon request at checkout (choose the option that includes a certificate)

One Day only | $125
(Day one is recommended for practitioners looking to learn more about the practice and purpose of yin yoga)


Instructor Nancy Nelson is a Yoga Alliance registered Continuing Education Provider (YACEP) certified at the E200/500 hour level. Yoga Teachers may qualify for up to 10 hours of Yoga Alliance continuing education credits with successful completion of this course.

Thrive Program | Now Available ONLINE!

Hey friends!

I’m really excited to announce that I now have my Thrive Program available in an ONLINE format! This has been a dream of mine for those of you who can’t participate locally. Now you can still enjoy the goodness of this 4-week body, mind and spirit RESET! This program has brought about so much change and restoration for me personally as well as here in my local community and I’m excited to see it spread its wings! Here’s what you can expect from the online Thrive Program…

  • DATES: You’ll participate alongside the group that I’m leading in-person April 6th – May 5th
  • VIDEOS: Access to 4 recorded yin yoga practices, 2 flow practices and 4 weekly meetings with yours truly. I will send these to you each week so you can get everything you need to know for the week’s theme and get to practice yoga with that theme.
  • FOOD: Reset your diet and your life with the CLEAN Program. I have done this clean eating program every year since 2011 and it’s a wonderful reset for the body as well as the mind. Let’s restore our happy relationship with food and Self! You will notice they have kits on their website for purchase. While you are welcome to order those if you’d like, I usually buy my supplements and protein powder locally. I will be happy to include a meal plan if you’d like more guidance on what to eat.
  • COMMUNITY: If you desire, you’ll be linked with an accountability partner to connect with throughout the program
  • GUIDANCE: Throughout the program, I will be available for any questions, comments or concerns that you might have in real-time. I will likely create a facebook group for those of you participating from afar to connect with each other.
  • GOODIES: Once you register, you’ll be mailed a welcome kit that will include… The CLEAN book, a Thrive Program journal (most of your introspective work will be derived from this), and some other fun surprises!

The purpose of this workshop is to provide you with a loving community of like-minded individuals as you begin to “cleanse” your body, mind and spirit in hopes of stepping into a new season of refreshment in your life. If you have any questions, please contact me today.

Nancy Nelson is a Yoga Alliance registered Continuing Education Provider (YACEP) certified at the E200/500 hour level. Yoga Teachers may qualify for up to 10 hours of Yoga Alliance continuing education credits with successful completion of this course.


SIGN UP!

{registration for spring 2018 session is now closed}

LIVE Today at 4pm CST! FREE Workshop!

Hey friends!

Happy Friday to each of you. I hope your week is coming to a nice close so we can get this weekend started. I wanted to extend an invitation to you to join me for my FREE WORKSHOP TODAY ON TWITCH at 4pm CST! We will be breaking down Ujjayi “yoga breath” and Sun Salutation A in detail. Sunday afternoon at 1pm CST I will lead a yang/yin fusion class and it’s going to be a full-body stretch/strengthener. Be sure to follow my page if you want to be notified each time I go live! Would love to connect with you all in a more “personal” way 🙂

Here’s a yin sequence and meditation that I led on Wednesday during my mid-week meditation. It was great having those of you that made it tune in for that!

Here’s the breakdown of the sequence…

Childs Pose (2-3 min)

Table top movements. Anything that feels organic. (1 min)

Puppy/Melted Heart Pose (2 min)

Counter: Angry Cat pose (3 breaths)

Wide Legged Dragon (2 min)

Pigeon/Swan Pose (2 min)

Counter: Seated Twist (1 min)

*repeat dragon – twist on the other side*

Supported Bridge (2-3 min)

 

Meditation Mantra

“I am here. I am alive. I am present. I am very truly blessed.”

LIVE on Twitch at 12pm CST today: Gentle Yoga + Meditation

Hey all!

I hope you are having a wonderful week so far and a good start to your Valentine’s Day! Just a little reminder that YOU. ARE. LOVED. Today & every day! I wanted to extend my gratitude to those of you who have subscribed to my channel on twitch and tuned in to my first live stream class this past Sunday. If you are free in about an hour, I’ll be leading a short mid-week gentle yoga flow and a meditation focused on presence. Click here to tune in! If you weren’t able to make it or want to do the class again, I’m embedding the youtube video below:

Hope to see some of you shortly on my stream!

-Nancy

Yin Sequence - Zap Tired Energy - Bridge

LIVE STREAM Yoga Class on Sunday! + Yin Sequence for Zapping Tired Energy


5 days until my first live stream yoga class on Twitch!

And I’m starting to get REALLY EXCITED to connect with all of you! The stream will begin at 4:30pm CST and I will be introducing you to the channel and what all you will be seeing on there as well as leading a yoga class. The class will be a vinyasa flow and we will close with a short yin sequence. The style of yoga will vary week to week and I will likely be adding more classes to the schedule as we go along.

Check out this sneak peak of the sequence on my instagram page.

Don’t forget to FOLLOW MY PAGE so you will be updated each time I go LIVE!


Below is a quick yin sequence you can do to wake up if you’re in an energy slump. I like to do these poses midday before the afternoon zzz’s kick in. ENJOY!

Wide Legged Childs Pose (2 min) – Settle the hips back to the heels and rest the chest and arms forward. Slowly roll the head side to side to massage the brow line, those muscles that help us express ourselves through the day. Move into your breath and deepen it until you find a steady rhythm to guide you through your practice.

Yin Sequence - Zap Tired Energy - Childs Pose

Frog Pose (3 min) – Rise up into table top and slowly begin to inch the knees and feet away from one another allowing the pelvis to sink down toward the floor. Cushion the knees if needed. Lower down as far as is comfortable for you today. You can support your chest with a block or bolster here as well.

Yin Sequence - Zap Tired Energy - Frog

Cat Pose (5 breaths) – Slowly make your way up and draw the knees together. Place the hands onto the thighs and round the back toward the space behind you as you drop your chin in toward your chest.

Yin Sequence - Zap Tired Energy - Cat pose

Puppy Pose (3 min) – Bring the spine back to neutral and walk back into table top. Slowly walk the hands forward and keep the hips above the knees coming into puppy/melted heart pose. Again, support your chest with a prop if it helps you surrender with more ease. Breathe into the backs of the shoulders and the spine.

Yin Sequence - Zap Tired Energy - Puppy

Sphinx (2 min) – Come to the belly slowly and prop yourself up onto your forearms. Align the elbows beneath the shoulders or slightly forward of the shoulders. Keep the head and neck elevated and in line with the length of the spine for the energizing purposes of today.

Yin Sequence - Zap Tired Energy - Sphinx

Reverse Needle (3 min) – Gently make your way down and rest the head to face the right side. Take your left arm out 90 degrees from the body, prop your right hand under your shoulder and then gently press yourself over to the left side body. You can use your right leg as a kickstand here.

Yin Sequence - Zap Tired Energy - Reverse Needle

Partial Threaded Needle (1 min) – Slowly come back to the belly and thread the left arm across the chest, reaching the right arm overhead. Let the chest sink in toward the floor to release the other side of your shoulder head.

Yin Sequence - Zap Tired Energy - Threaded Needle

Cat Pulling Its Tail (3 min) – From threaded needle, begin to slide the right knee up the side of the mat like your heading for half frog pose and then gently drop the right arm and shoulder toward the space behind you moving into a twist. Adjust as needed to settle in and consider binding with the left foot (right hand) if you want an additional stretch through the front of the bottom hip.

Yin Sequence - Zap Tired Energy - Cat Pulling Its Tail

*repeat reverse needle through cat pulling its tail on the other side*

Forward Fold (3 min) – Come to a seated position and take the legs forward. You can keep the legs hips distance from each other or widen them a bit (pictured). Begin to melt forward and keep some length through the low back, but allow your upper back and neck to round as is comfortable in your body. Surrender the stress of your day, letting it melt off of you here.

Yin Sequence - Zap Tired Energy - Forward Fold

Bridge Pose (2 min) – Make your way slowly to the back (one vertebrae at a time) and bend the knees placing the feet to the earth, arms alongside you. Press into the feet and lift your hips coming into bridge pose. Slide a block under the sacrum at a height that feels nice in your spine and rest into it. You can keep it simple or stretch the legs forward, arms overhead, or even add a quad stretch by coming into a half hero position for a few breaths on each side.

Yin Sequence - Zap Tired Energy - BridgeYin Sequence - Zap Tired Energy - Bridge Saddle

Reclined Butterfly (5 min) – Take these last few minutes to rest into savasana. Support yourself with props if you would like or even take a different position than pictured. Allow the space and feeling of release to settle over, in and through you.

Yin Sequence - Zap Tired Energy - Reclined Butterfly

Namaste

Yoga Classes, Workshops & Meditation | LIVE on Twitch!

Hey everyone!

As I mentioned in my post earlier this week, I have a big surprise for you! Starting February 11th – I will be doing weekly live streams via Twitch.tv! My husband is an avid gamer (aka. NERD) and watches live streams on twitch all the time. Recently, he planted the idea in my head that it might be fun to do a channel that is dedicated to yoga + health + wellness. At first, I wasn’t too into it TBH, but over time I started getting excited. I am most excited to use it as a way of being able to connect in real-time with those of you who follow my blog/sequences but are not local to me or my studio. My hope is that you will be able to join me on a weekly basis for one or several of the offerings. Below you will find the tentative schedule I’ll be starting with. These times are kind of an experiment, so feel free to comment any feedback on times you would prefer!

The first thing you need to do is FOLLOW ME on Twitch!

You will be prompted to create a profile so we can interact when I go LIVE! There is also an app available for your phone if that’s convenient for you. For the first 20 who follow, I will send a FREE E-BOOK of my yin yoga postures handbook. It includes poses, energetics and anatomical notes for the yin postures. Just send me a message via twitch after you follow with your email address so I can send you the download link!

By following, you will be notified whenever I go live so that you can tune in. You can tune in for as long as your schedule allows but each session will range from 1-2 hours.

My first stream: sunday, feb 11 @ 4:30PM

Sundays | Yoga Class + Hang Time | 4:30pm CST

This session each week will be dedicated to doing a full yoga class. I will likely do different styles each week fluctuating between yin, slow flow, and vinyasa. After class, when my schedule allows – my plan is to continue streaming to hang out, do Q&A, play with poses, etc.

Wednesdays | Mid-Week Meditation | 12pm CST

This will be a short guided meditation session. I plan to open it up with a gentle physical warm-up before we find our meditation seat. I will guide various pranayama techniques during these sessions as well.

Fridays | Workshop | 4pm CST

Each week I will break down a pose, transition, or a variety of the two. This session will also start with a warm-up especially if what we are working toward requires deeper movements with active muscles/joints. If we are breaking down a yin posture, we will probably just dive right in since the yin tissues of the body shouldn’t necessarily be “warmed” before stretched. I’ll do a poll each week to see what you all would like to focus on during these sessions. To participate in those polls, follow me on instagram!

My hope is to also stream at unscheduled times to share what I’m up to – maybe messing around with poses in my yoga space, to discuss a book or article, share a recipe, Q&A, etc.

I hope you will join me on this fun new adventure! Let me know if you have suggestions, questions, etc. in the comments below!

xo-

Nancy