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The Sangha

Yoga asana: 30 - 45mins

Bounce and glide (38:32)
Rinse and Twist (31:45)
Strong and steady legs (40:45)
Nourishing the hips (35:31)
Cleanse and restore
I am worthy
Intro to Sun Salutations
Sun Salutations (express class)

Yoga asana: 60 - 90mins

Meeting yourself at the threshold
Resilience, endurance, and overcoming challenges
Working to overcome laziness and apathy
Learning how to trust the body
Balance, harmony, and self-preservation

Intro to breathwork and pranayama

INTRO AND EXPLANATION
How to sit for breathwork (9:05)
1. Rise and Shine (8:28)
2. Shift stagnant energy (11:13)
3. Cleanse and uplift (9:50)
4. Calm and centre (10:41)
5. Box Breathing (13:41)
6. Alternate nostil breathing (12:59)
How to lie for breathwork practices (4:22)
7. Ujjayi pranayama (10:16)
8. Viloma pranayama (10:50)
9. Breath holds (12:39)

Therapeutic breathwork (with holds)

INTRO AND EXPLANATION
Deepening into breath holds
Prepare
Purify
Restore

Intro to meditation

INTRO AND EXPLANATION
Practice presence
Inhabit the body
Emotional intelligence
Mindful observation
Transforming the ego

Meditations to cultivate emotional intelligence

INTRO AND EXPLANATION
Compassion
Peace
Joy
Love
Gratitude

Meditating with the elements

Earth
Water
Fire
Air
Yoga Nidra

RAIN Meditation

Intro and explanation
30min meditation practice
20min meditation practice

A journey through the seven chakras

A sacred map
Muladhara chakra: Yoga practice (78:07)
Muladhara chakra: Pranayama practice (23:18)
Muladhara chakra: Meditation
Svadhisthana chakra: Yoga practice (76:58)
Svadhisthana chakra: Pranayama practice (15:52)
Svadhisthana chakra: Meditation
Manipura chakra: Yoga practice (75:18)
Manipura chakra: Pranayama practice (10:28)
Manipura chakra: Meditation
Anahata chakra: Yoga practice (77:48)
Anahata chakra: Pranayama practice (23:20)
Anahata chakra: Meditation
Visshudha chakra: Yoga practice (82:12)
Visshudha chakra: Pranayama practice (25:15)
Visshudha chakra: Meditation
Ajna chakra: Yoga Practice (75:16)
Ajna chakra: Pranayama practice (25:21)
Ajna chakra: Meditation
Sahasrara chakra: Yoga Practice (82:14)
Sahasrara chakra: Pranayama Practice (16:53)
Sahasrara chakra: Meditation
In closing
BONUS LESSON: Integration (76:25)

The Organ Body - yoga for the digestive system

Introduction
Resources
Intro class (74:15)
Role and function of the stomach
Stomach - Yoga Practice (82:57)
Stomach - Pranayama (35:55)
Stomach - Meditation practice
Role and function of the pancreas
Pancreas - Yoga practice (75:18)
Pancreas - Pranayama (25:26)
Pancreas - Meditation
Role and function of the Liver
Liver - Yoga practice (73:56)
Liver - Pranayama (18:41)
Liver - Meditation
Role and function of the gallbladder
Gall bladder - Yoga practice (75:10)
Gall bladder - Pranayama (25:37)
Gall bladder - Meditation
Role and function of the small intestine
Small intestine - Yoga practice (77:30)
Small intestine - Pranayama (22:16)
Small intestine - Meditation
Role and function of the large intestine
Large intestine - Yoga practice (76:55)
Large intestine - Pranayama (31:59)
Large intestine - Meditation
BONUS LESSON: Essential oils for digestive health

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