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Try out some Chair Yoga:

Introduction to Chair Yoga

24.02.2020
Read this to learn what you need to know to start using the Chair Yoga sequences. You'll learn what kind of chair to use, what to wear, what to expect. Chair Yoga is a great way to get started with yoga if you haven't done any exercise for a while, but it is also very effective. You might be surprised how much benefit you get from a Chair Yoga class. My videos are aimed at the not-so-young, who want an enjoyable way to be fit and fabulous into their fifties and beyond. Often people who have been fairly active in their youth become less active as they spend too many hours looking after others and too many hours sitting at a desk. This was the case for me! Now 65, I am very happy with my level of fitness. I first got seriously into yoga in my mid-40s after a fall from a horse that resulted in a crushed vertebra. I credit my yoga practice with keeping my back pain-free. I do get an occasional twinge, particularly if I am a bit unwell, but I know what to do to loosen up the knots. The reason I became even more immersed in my yoga practice was due to a time a few years after my accident when I was stressed out both at work and in my private life. I could rabbit on for hours about how much I credit yoga for the ability to deal with that and come out smiling! That was what lead me to want to share yoga with others, to completing yoga teacher training and later to training to become a yoga therapist. I hope you feel inspired to start here to use the power of yoga to improve your life and lifestyle. Please click on the Subscribe button to stay in touch, if you click on the Bell icon (which shows up after you hit Subscribe) you will get notified when new videos are uploaded. Subscribing means it will be easier to find my videos, and it also helps me to get my content in front of others who it could be helpful for. WARNING: Yoga can be life-changing - do not enter unless you are prepared for the changes it will bring.
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Chair Yoga Beginners Sequence 1

24.02.2020
Give your fitness a kick-start with this easy but effective Chair Yoga sequence. To get started, listen and watch along, then once you are familiar with the sequence, just listen - there's no need to watch the screen. The audio will guide you through the movements. Watch the Introduction to Chair Yoga video first to get some pointers on what you need to start. If you haven't done any exercise for a while, or have medical issues, make sure to consult your medical practitioner before beginning any form of exercise. Your doctor will advise you if there is anything you need to be careful of. Feel free to comment on the video if you need any help with making adjustments to suit your body. Remember to always sit upright, not leaning on the back of the chair. Yoga works by opening up movement through joints and that doesn't work well if your body is slouched over! The chair yoga sequence takes you through movements in all parts of your body. There is focus on breathing, with quiet time focusing on your breath to bring you into the yoga space at the beginning, guidance to watch and follow your breath during the movements, and a period of rest watching your breath at the end to allow your body to absorb the changes. All of these are important, please don't skip the couple of minutes rest at the end! At the end of our yoga practice we bring our hands together at our heart and say "Namaste" to one another. This translates as "the divine light in me salutes the divine light in you". So, let's let the divine light shine! Please subscribe to this channel by clicking on the red "Subscribe" button underneath the video. This allows you to keep in touch with new videos as they are added and also helps me to reach more people who can benefit from sharing this. Yoga has many benefits to offer. It offers a complete system of wellness. Keep watching to see other practices that you can benefit from!
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Or some Beginners Yoga:

Get Started On Your Yoga Journey - Introduction

26.02.2020
Do you want to know how to set yourself up to start your yoga journey, what to look for in a yoga mat and the universal signal used in a yoga class for if you want to have break without someone asking what is wrong? You're in the right place! How to get started on your yoga journey - watch this for some information about what you will find in our beginners classes. If you want to ask a question, please comment under the video and I will get back to you as soon as possible. You can also email a question, but often similar questions are asked, so it is useful for others to see suggestions which may help them too. If you would prefer your question to be private, email to susie@innerbalm.com.au We start with some beginner's classes. This helps to loosen up your joints, creating space for vital fluids to flow as they should, teaches you some yoga terms and gives you an introduction to what you will find in the other videos. The more "advanced" videos are not necessarily more difficult. My focus is on the therapeutic use of yoga, and yoga for the over 40's, so the classes are designed to be slow and not too challenging, but effective. There will be more tips and tricks, suggestions for ways to accommodate different body types, advice about props, and much more incorporated into the videos. Please Subscribe by clicking the Subscribe button under any one of the videos to stay in touch. That also helps me to keep putting new videos out there, because it helps with visibility of my videos. If you want to be notified when new videos are uploaded, after you hit Subscribe you will see a Bell to the right of the button, click that bell and you will get notifications.
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Beginners Yoga Floor Based Sequence

25.02.2020
How to enjoy your first yoga class without hurting yourself! Watch this easy beginner's sequence to get started with a yoga practice. With this floor based yoga practice you will have a gentle introduction to a slow yoga class. The class includes instructions showing you how to set yourself up for success in the poses. Simple tips such as how to easily sit on the floor with a straight spine using a blanket. It is also an option to use a cushion or bolster for additional height, making it more accessible. Simply use what you need to help get started, then as you start to loosen up you will be ready to adjust. This beginner's sequence is all done on the floor, so you won't be getting up and down. We work through moving all parts of the body from that position. These yoga classes are aimed at people who are not-so-young. I started my yoga journey in my early forties, and I think that is a very good time to start to think about keeping your body moving. I am now over 60 ... and really happy that my body still works in a way that allows me to do the things I now have time to do! Every yoga class ends with a position known as "Shavasana", the resting pose. This is an opportunity for your body to absorb the benefits of the practice you have done, to relax with newly opened space in the body. Don't skip this pose, it is probably the most important of all, and if you have time available, stay in this pose for a bit longer. It's also an option to continue into a yoga nidra practice, a deep meditation. I have very great respect for the benefits of yoga nidra, everyone can benefit from it. If you've never tried it before, don't wait any longer, try it now! Please subscribe to my Channel, it will help you when you want to visit again, and it will help me to get my videos seen by the people who need them most! Thanks & Namaste, Susie
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Or some yoga nidra and meditation to assist with physical pain

 

What Is Yoga Nidra

19.02.2020
The secret ingredient to creativity and success! An introduction to the practice of Yoga Nidra, a deep meditative practice. Some insights into the practice, the benefits and the process. Including the story of when and how I found my way to Yoga Nidra and why I think it is such an important part of any yoga practice. I also tell you how I have benefited from it and why I want to share it with others. Listen to this video to understand some of the aspects of Yoga Nidra you may not have come across before. Including the reason why we roll to the right side at the end of the practice, and what it means when we say "Namaste". I am passionate about Yoga Nidra and its benefits and I really want to share this practice with you! Please Subscribe to this Channel by clicking on the Subscribe button, to be alerted to new content.
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Yoga Nidra for the Relief of Physical Pain

06.02.2020
How to completely change your attitude to life in 30 minutes a day! When you have pain in your body it is difficult to feel joy in the simple things in life. This therapeutic yoga practice can be used to assist with the relief of physical pain anywhere in your body. Most often, it seems to be used for back pain. If your back pain, or pain elsewhere in your body, has hung around for too long, there is usually an element to that pain that can be assisted by this practice. There are no strenuous exercises to do here! Yoga Nidra is a very powerful form of guided meditation. You will be led through a sequence to relax your body and mind and tune into your senses. This allows the body to come to a state where suggestion is very powerful. Don't worry, it will be your own suggestions that are used, you will just be guided to those suggestions to effectively relieve pain in your body. While it is unlikely to happen, if the pain in your body increases while doing this meditation, simply bring yourself back to awareness of your breath and surroundings, and slowly sit up and stop the practice. It is important that you are comfortable while doing this. Use a yoga mat, blanket or towel to lie on and, if it is cool, cover yourself to keep warm. If the pain in your body makes it uncomfortable to lie on the floor, make adjustments for your comfort. You may want to put a cushion under a sore hip, arm or shoulder, or if necessary, lie on your side or front. The best position is lying on your back as guided in the video, but only if you are comfortable. Having a bolster or cushion under your knees provides relief to your back. If you need help to find a way to adjust your position to allow for pain, put a message in the comments and we will provide suggestions. There is also a shorter yoga nidra for pain relief, I recommend you start with this longer recording to get your body into the state necessary to release the pain, and use the shorter video when you are short of time. This longer recording is more effective. During the recording, there is no reference to "pain" other than at the beginning when you identify the area you want to work with. This is because the brain will pick up on the mention of pain and then pain is what will be produced. We refer to "the area of sensation" or "the area identified" to bring your attention to where the pain you are working with is. Remember to start with the area of pain that is most restricting, then use the recording again to work on other areas. Please subscribe to our YouTube channel to stay in touch and find out about other Inner Balm Therapeutic Yoga videos.
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Meditation and Mudra for Physical Pain Relief

09.02.2020
How to find relief from your biggest problem. This yoga meditation practice can be used to assist with the relief of physical pain anywhere in your body. If the pain in your body has hung around for too long there is usually an element to that pain that can be assisted by this practice. This meditation also incorporates the use of mudra. Explanation of how to do the mudras is in a separate video, but there is a link during this video so you can go and learn the mudras, but don't have to go through it every time you do the meditation. It is preferable to sit on a fairly upright chair without arm rests, but use whatever you have, you may be able to do this practice on the bus or train, or in a break at work. It is important that the soles of your feet rest on the floor, and it is an option to put a cushion under your feet so they rest comfortably. It is always important to ensure you are comfortable enough to relax into the practice, so if at this stage you need a blanket against your lower back, or to rest your arms on, please do so. If anything causes the pain in your body to increase, simply bring yourself back to awareness of your breath and surroundings and stop the practice. During the meditation you will be guided into a deep relaxation and then into a practice to release the pain in your body. You may find that the pain goes away for a short time and then returns, each time you do this practice the duration of the relief from pain should increase. I have also compiled a longer yoga nidra meditation for pain relief and if you find some relief using this meditation, I recommend you try the longer yoga nidra, and use this shorter meditation when you are short of time, or lying in yoga nidra is not suitable. During the recording, there is no reference to "pain" other than at the beginning when you identify the area you want to work with. This is because the brain will pick up on the mention of pain and then pain is what will be produced. We refer to "the area of sensation" or "the area identified" to bring your attention to where the pain you are working with is. Remember to start with the area of pain that is most restricting, then use the recording again to work on other areas. Please subscribe to our YouTube channel to stay in touch and find out about other Inner Balm Therapeutic Yoga videos. There are no strenuous exercises to do here, but if anything causes the pain in your body to increase, simply bring yourself back to awareness of your breath and surroundings and stop the practice. Yoga Nidra is a very powerful form of guided meditation. You will be led through a sequence to relax your body and mind and tune into your senses. This allows the body to come to a state where suggestion is very powerful. Don't worry, it will be your own suggestions that are used, you will just be guided to those suggestions to effectively relieve pain in your body. It is important that you are comfortable while doing this practice. Use a yoga mat, blanket or towel to lie on and, if it is cool, cover yourself to keep warm. If the pain in your body makes it uncomfortable to lie on the floor, make adjustments for your comfort. You may want to put a cushion under a sore hip, arm or shoulder, or if necessary, lie on your side or front. The best position is lying on your back as guided in the video, but only if you are comfortable. Having a bolster or cushion under your knees provides relief to your back. If you need help to find a way to adjust your position to allow for pain, put a message in the comments and we will provide suggestions. There is also a shorter yoga nidra for pain relief, I recommend you start with this longer recording to get your body into the state necessary to release the pain, and use the shorter video when you are short of time. This longer recording is more effective. During the recording, there is no reference to "pain" other than at the beginning when you identify the area you want to work with. This is because the brain will pick up on the mention of pain and then pain is what will be produced. We refer to "the area of sensation" or "the area identified" to bring your attention to where the pain you are working with is. Each time you come back to this practice, start by giving yourself permission to rest and to heal. Remember to start with the area of pain that is most restricting, then use the recording again to work on other areas. And lastly, please remember none if these practices are a substitute for medical advice. Always consult your medical practitioner and follow their advice. These practices are meant to be complimentary to that treatment. Please subscribe to our YouTube channel to stay in touch and find out about other Inner Balm Therapeutic Yoga videos.
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Meditation and Hooponopono Practice

12.03.2020
Ho’oponopono (pronounced H’opono-pono) is the ancient Hawaiian practice of forgiveness, a meditation for healing. If you haven’t heard of it before, search on the web and you will find thousands of people raving about this practice! It is a practice of repentance, forgiveness, gratitude and love. Bring these into your life and you will get back into balance. Having your life in balance means that things will run smoothly, you will find things simply start to fall into place and your whole life will become happier; Ho'oponopono is known as a meditation practice for clearing negativity from one’s mind and thoughts. Think of the negative things you allow your subconscious to tell you each and every day. The negative things we tell ourselves are held deeply in our psyche and affect how our lives play out. I’m not smart enough, not good enough, not confident enough, not deserving enough, bad karma affects what I can attract …. Do you tell yourself you aren’t smart enough to get a better job, you don’t deserve to have a lot of money, you not good enough to stand up and talk in front of a meeting, you can’t sing, you should stay in a less than perfect relationship because you’re not good enough to attract someone else? These and similar thoughts limit our experience in this lifetime and the practice of Ho’oponopono can help you understand and heal from these negative thoughts. There are 4 simple phrases to Ho’oponopono: I’m sorry, Please forgive me, Thank you, I love you. That is repentance, forgiveness, gratitude and love! We repeat the phrase 11 times in the meditation, but you can continue to repeat it for as long as feels right to you. It is also ok to change the order of the 4 phrases if that resonates better for you. I sometimes use I love you, I’m sorry, please forgive me, thank you, but find I go back to the original version. I suggest you start this Ho’oponopono practice without directing it towards any particular negative thought. Do the meditation this way at least once a day for around 7-10 days. You’ll probably find it plays in your mind several times a day and that is great! Then start to identify your negative thoughts, and write them down. Now each day as you do the Ho’oponopono meditation, bring one of these negative thoughts to mind and then clear it, by saying “I’m sorry, please forgive me, thank you, I love you”. When you feel the thought is cleared, start to work on the next negative thought until all have been cleared. Please "Like" this video if you find it helpful. And please Subscribe to see other videos as they are loaded. Subscribing will help you to see new videos, and it will help me to get my videos in front of more viewers. Namaste, Susie
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Learn some mudra's for use in relief of physical pain

 

Mudra for Pain Relief

09.02.2020
These simple and little known gestures could get your life back on track. How to use Merudanda Mudra for relief of lower back pain, Vayu Mudra for relief of neck & upper back pain or for arthritic pain and also Chin Mudra or Jnana Mudra. These are all Hasta Mudra, as they are done using the hands ("hasta"). I have described these here for use in my meditation for relief of physical pain, which is linked at the end of this video. It is advisable to hold the mudra for at least 5 minutes, even better if you can hold for longer! But if you find your hands becoming tired, it is ok to release the mudra and just rest your hands comfortably on your thighs. Yogic Mudra are very powerful and cause the energy in the body to be directed in certain ways, allowing the body to heal. They also have other uses, but this is the purpose shown in this video. Try simply sitting holding the mudra with your eyes closed for a few minutes and feel the energy moving in your body. And lastly, please remember none if these practices are a substitute for medical advice. Always consult your medical practitioner and follow their advice. These practices are meant to be complimentary to that treatment.
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