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Try out some Chair Yoga, Beginners Yoga, Yoga Nidra, Meditation, Mudras, Pain Relief & more!:

BEGINNER'S 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 - Gentle Yoga

25.02.2020
How to enjoy your first yoga class without hurting yourself! Watch this easy beginners yoga sequence to get started with a yoga practice. With this gentle yoga floor based practice you will have an 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! Yoga for seniors is a great idea to keep us all fit and well. 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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Improve Lung Health and Function with Guided Bhastrika Pranayama (Bellows Breath)

27.04.2020
Through learning and using pranayama breathing regularly you will improve lung health and improve your lung capacity and function. Pranayama is yogic breathing, awakening life force in the body. Before we can begin our pranayama breathing practices, we need to simply be aware of our breath in the body and feel it moving in the different areas. Please watch the "Breath Awareness to Loving Kindness" video first if you are new to Pranayama yoga practices. Once you have mastered breathing practices of the full yogic breath, Ujjayi and Bhastrika, you may want to move on to Kapalbhati, or Breath of Fire, which deeply cleanses your lungs and diaphragm. However, don't be tempted to rush to a more advanced practice, the prior practices are equally as important as the foundations for success. As always, just do your best. It may not make total sense to start with & I encourage you to come back to this practice as many times as you need to to get that awareness happening. For all yoga we say wait at least 2 hours after eating, that is just as important for the breathing practices as it is for the movement practices, because we are working with and moving the internal organs. Bhastrika is very easy to do - you probably did a version of it as a child. It is also known as the "Bellows Breath" and that is a good clue to what we will be doing. Bhastrika energises the body and clarifies the mind - & it is great for getting the lungs moving. That energising in the body can also help with weight loss through the boost it gives to your metabolism. Focus on getting the breath moving strongly in and out through the nostrils and feel the pumping in the belly. The movement in the belly drives the breath. Aim to keep the head & shoulders quite still, while the belly expands and contracts quite strongly. Each time we come back to the relaxed breath, be aware of the sensations in your mind & body. As Bhastrika is an energising practice, it is better to do this one early on in the day, or in the early afternoon when you need a boost. It is better to avoid it close to bedtime. Bhastrika shouldn't be practiced if you are pregnant, have hypertension that is not controlled, and type of seizures or epilepsy, or if you suffer from panic attacks. Please follow these guidelines. Namaste, Susie
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Increase Lung Capacity & Breathe More Easily Using Diaphragmatic Breathing

28.04.2020
Learn how to bring your breath back to its natural full function. In this stressful world our breath becomes shallow and constricted and overall health suffers. The diaphragmatic breath is the natural breath, as it was when we were very young. You may think your breathing is happening quite well - after all it is an automatic function - but stress gets in the way and triggers that automatic function to work in a anxious manner. Then the more we breathe in that way, the more stressed we become. Not great for anyone! These practices are a very effective way to increase lung capacity and improve lung health, but also to learn a way to handle stressful situations. Breathing is one of the few functions of the body that is automatic, but can also be controlled. This video will teach you how to slow down your breathing and take it into all parts of the lungs. It is a very nurturing practice and, once learnt, you will find you can use the control of your breath to keep yourself calm in stressful situations. I believe you will find this is one of the best things you can do for your overall well-being and health. If you know a bit about mindfulness, mindfulness is what is going on here! You become mindful of your way of breathing, and aware of how it affects your life. Becoming mindful of your breath is a start to becoming more mindful in other areas of your life. This practice of mindful breath awareness in all parts of the body is the basis of a yoga pranayama breathing practice. We need to simply be aware of our breath in the body and feel it moving in the different parts of the body. Pranayama are the breathing practices in yoga, awakening and bringing life force into your body. These practices are a very effective way to increase lung capacity and improve lung health. After the pranayama we move into a loving kindness meditation. With hands folded over the lungs/heart, feeling the warmth & picturing golden light moving into the body. This is a very powerful reminder to ourselves that we must first send love to ourselves before others can love us and before we can send our love to others. 13:56 Start of the Loving Kindness Meditation As always, just do your best. It may not make total sense to start with & I encourage you to come back to this practice as many times as you need to to get that awareness happening. Pranayama breathing practices are vitally important in therapeutic yoga and that starts with breath awareness and ujjayi. You can go on to the next stages without totally mastering this awareness, but keep coming back until you start to think "what made me think there was anything difficult in this! Of course I can feel my breath in my body!" These practices are the foundation of how to use yoga as an anti aging formula - breathing is automatic and natural, but we often don't do it effectively. When you breathe effectively it will nurture your body and keep it from premature ageing. For all yoga we say wait at least 2 hours after eating, that is just as important for the pranayama breathing techniques as it is for the movement practices, because we are working with and moving the internal organs. I suggest watching the videos below for maybe the first couple of times you do these practices, then most of the time it is better to simply listen to the instructions and follow along. So, find yourself a comfy seated spot. Make sure you are warm and, if you are on a chair, make sure your feet reach the floor, or rest them on a cushion. If the chair is very soft, it may be wise to put a cushion behind your lower back and sacrum for support. Don't lean on the back of the chair, keep the spine upright and shoulders relaxed.
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Yoga While You WFH - Avoid Back Pain & Neck Pain with Gentle Quarantine Yoga!

01.05.2020
2:40 Click here to skip past the blurb and go direct to the practice! Use this sequence when you can spend some time down on the floor, maybe while you read a report or project plan, or while reading for pleasure or watching a movie. This yoga will keep you from getting stiff and help you avoid backache and neck pain. While we are spending a lot of time at home, some of us alone and some of us surrounded by family, there is an opportunity to put quarantine yoga to work while you WFH (work from home that is)! You'll be able to loosen up your limbs and avoid pain while getting paid. If your home is not set up so well for work, you run the risk of ending up with a sore back, neck, hips, eyes, shoulders - and every other part of the body! By working wisely, keeping moving or changing position, we can minimise the likelihood of getting sore, and maybe get out bodies into better condition at the same time. Why not use this opportunity to kick back and relax into your comfort zone? If you are wearing comfortable clothes while out of the office - that's a great start because you won't need to change into anything different to do these yoga moves. Loose pants and a top you can move in is perfect. Just make sure there are no loose ends, like scarves or belts to get in your way, or uncomfortable buttons to stick into you when you lie down. As always, remember to not overdo anything, stay within your own limits. A gentle stretch is good, pain is always bad and is telling you that you need to stop and rest. If you enjoy this sequence, maybe try out a Yoga Nidra meditation as well. Yoga Nidra is amazing when you are feeling a bit sluggish - 20 minutes of Yoga Nidra will give you your energy back. After you've done it a few times, you should find neural pathways opening and enhancing your creativity and your ability to get jobs finished. There are all sorts of ways you can incorporate a stretch or two into your routine, don't forget to subscribe and click on the bell to be notified when something new is uploaded, so you can find more tips for doing yoga while you work and keeping pain at bay. Namaste, Susie
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Yoga While You WFH - Avoid Back Pain & Neck Pain with Gentle Quarantine Yoga!

01.05.2020
2:40 Click here to skip past the blurb and go direct to the practice! Use this sequence when you can spend some time down on the floor, maybe while you read a report or project plan, or while reading for pleasure or watching a movie. This yoga will keep you from getting stiff and help you avoid backache and neck pain. While we are spending a lot of time at home, some of us alone and some of us surrounded by family, there is an opportunity to put quarantine yoga to work while you WFH (work from home that is)! You'll be able to loosen up your limbs and avoid pain while getting paid. If your home is not set up so well for work, you run the risk of ending up with a sore back, neck, hips, eyes, shoulders - and every other part of the body! By working wisely, keeping moving or changing position, we can minimise the likelihood of getting sore, and maybe get out bodies into better condition at the same time. Why not use this opportunity to kick back and relax into your comfort zone? If you are wearing comfortable clothes while out of the office - that's a great start because you won't need to change into anything different to do these yoga moves. Loose pants and a top you can move in is perfect. Just make sure there are no loose ends, like scarves or belts to get in your way, or uncomfortable buttons to stick into you when you lie down. As always, remember to not overdo anything, stay within your own limits. A gentle stretch is good, pain is always bad and is telling you that you need to stop and rest. If you enjoy this sequence, maybe try out a Yoga Nidra meditation as well. Yoga Nidra is amazing when you are feeling a bit sluggish - 20 minutes of Yoga Nidra will give you your energy back. After you've done it a few times, you should find neural pathways opening and enhancing your creativity and your ability to get jobs finished. There are all sorts of ways you can incorporate a stretch or two into your routine, don't forget to subscribe and click on the bell to be notified when something new is uploaded, so you can find more tips for doing yoga while you work and keeping pain at bay. Namaste, Susie
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A Restorative Yoga Session - Relax In Supta Baddha Konasana

02.05.2020
A practice to use to help relieve stress and anxiety, and also for general good health. Lying in the open and relaxed pose of Supta Baddha Konasana (reclined bound angle pose) opens up the body and allows muscles to let go and get the benefits of the 3-stage breath. Feeling the breath expanding the belly, chest & upper chest, this is a really important breathing practice to master. This is a restorative yoga sequence, using the 3 part yoga breath to relax and restore. This is suitable for all from beginners to more advanced yogis. It's for anyone who wants to relax while nourishing the body with this breathing technique. The breathing techniques in yoga are called Pranayama, which means "life force", we are opening and cleansing the body by breathing fully. These breathing practices will teach you how to reduce and handle stress in your life. The pose we use in this practice is Supta Baddha Konasana, or reclined bound angle pose. In our modern lives it is often perceived threats rather than real threats that lead to an over-exposure to stress and the result is that we usually breathe in a very shallow manner. Our bodies become depleted and we don't sleep well. On top of that we have the real stressors of loud noise, pollution & busyness. We are no longer threatened by tigers in the forest, but we are threatened by many "what if's". What if I lose my job, what if I don't find love, what if I can't find an answer to the problem my boss wants me to solve? What if that car hits my car, what if I'm late, what if I lose my mobile phone? When we are stressed our body goes into "Fight or Flight" mode. In this mode our bodies contract and become tense, our digestive system shuts down, all resources are put to work to be prepared to fight or flee. Our breathing is fast and shallow and the body tense. Our system is flooded with stress hormones from the adrenal glands. Optimally we should be in "Rest & Digest" mode. By learning breathing practices, we learn how to turn on this response rather than fight or flight. We also learn to quickly recognise when the stress response is happening, so we can deal with it. In this practice we are going to use the 3 part breath, while lying in a position that opens up the chest and torso. It can feel a bit vulnerable at first, so take your time and move out of the pose if you need to. You can cover yourself with a blanket if you feel cold or want the covering. I will be using a bolster, the best substitute is one or two quite firm pillows wrapped in a big towel or blanket. You want the support to stay stable, so it is worthwhile tying the bundle, with scarves. You can watch a demonstration of how to "create" a bolster, linked in the video. You can also use some support under your knees, I will be using blankets, but it could be towels or blocks. This is a great evening yoga practice to help you relax before bed and sleep well, or simply for relaxation at any time of the day. Regular yoga is great for reducing stress and anxiety. Yoga is great therapy! If you have questions please comment under the video. Please Subscribe to stay in touch by clicking on the Subscribe button and click on the bell next to the Subscribe button if you would like to be notified when new videos are uploaded. Namaste, Susie
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Relax & De-Stress with Deep Relaxation Yoga Nidra, Moving Towards Pratyahara

27.02.2020
Feel the deepest, most relaxed state you can find while still maintaining a conscious state. Try this Yoga Nidra today, and if you find it soothing and relaxing, make an effort to put aside half an hour every day for a week to come back and repeat the experience. Then see how you feel at the end of the week. Being in this more relaxed state will give you confidence to move forward and to find success in all areas of your life. Also the effect of relaxation of your facial muscles will provide a more youthful look and you may find people asking what you've been doing, or commenting how well you look. You may feel like you have fallen asleep during the yoga nidra practice (yoga nidra translates to "yogic sleep"), but don't worry, you will only be in a light sleep and your subconscious will still absorb the benefits of the practice. Yoga Nidra is a state of deep relaxation where you begin to experience the state of Pratyahara (withdrawal of the senses) and from there you begin to move towards Dharana, the deeply concentrated state of effective meditation. When we practice yoga, what are we aiming to achieve? Initially we just want to get fit, maintain a younger appearance, maybe handle stresses better. As we begin to understand the deeper aspects of yoga, we work towards Pratyahara (whether we actually know that word, or begin to understand it, innately we start to work towards it!). Pratyahara is the fifth limb of yoga, as discussed in the Yoga Sutras of Patanyali. In Yoga Nidra you will be taken through stages of relaxation till you are in that state you experience just before falling asleep at night, then taken through stages to deeply relax your body and mind. This method of deep relaxation is very therapeutic for the mind, the body and the spirit. It enhances the immune system by allowing it to be in a state where everything flows, clearing out toxins, allowing the body to repair. When yogis speak about mahamudra, this is the "great mudra" the "the realization of the natural state as awareness-emptiness, absolutely clear and transparent, without root". This is the state that can be achieved with Yoga Nidra. Yoga Nidra is an important component of yoga practice that is becoming more popular after having been rather neglected for quite a long time. Try it today, and if you find it soothing and relaxing, make an effort to put aside half an hour every day for a week to come back and repeat the experience. Then see how you feel at the end of the week. It should make a very considerable difference to many aspects of your life. Just listening is a challenge for many people when they start. Thoughts wander off, back to those things we all think about all day – what’s for dinner, who is home, who is not, what to buy for John/Jane’s birthday, problems that need solving. Every now and then you will get a reminder to come back and listen to the track! After you have been listening for a while, it will become easier to stay with the process. That is why we say keep at it. The more often you listen, the greater the effect you will feel. Yoga Nidra can be used for many purposes and can lead to many changes in your life. Personally I have found it has made me calmer, helped me to sleep deeply and soundly and helped me stay focused on what I want to achieve. I now use it for energy and creativity. I usually do my Yoga Nidra after lunch when I am feeling a bit sluggish and it gives me the energy to do what I want to do. That is also the time of day when I am looking for ideas or ways to communicate an idea, and after my Yoga Nidra practice inspiration always pops up! So, please comment if you have any questions or want to give some feedback. And please consider Subscribing to my Channel, by clicking the Subscribe button below. This allows you to stay in touch with my other offerings, and it helps me to get my content out to people who need it. After you click the Subscribe button, you will see a Bell icon appear on the right, click on that if you want to receive notifications of new videos loaded on this channel.
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Mastering Ujjayi Pranayama - Yogic Breathing Technique

30.04.2020
Ujjayi Pranayama is a yogic breathing practice used during many other yoga practices - during asana (exercise) and meditation. It has an energising effect on your body. It is usually the first breathing practice learnt in yoga. This Ujjayi breathing technique is often described as the "ocean breath" because that is the sound you hear while using this breath. Sometimes it can be a little difficult to work out just how to "constrict your throat"! You will learn how to achieve that. When done correctly, your breath will automatically expand your belly as you inhale, and it will contract as you exhale. We exaggerate this a little by expanding the belly and then drawing the belly button towards the spine on the exhalation. Once the technique has been mastered we incorporate it into a simple movement to consolidate the memory. The benefits of this breathing technique are many! It helps to internalise the attention while practicing yoga, it warms the throat and brings that warmth into the body, brings a meditative quality, stimulates energy channels bringing mental clarity and focus, the energy flow in the body is enhanced. Yoga is about the unity between body, mind and spirit and Ujjayi assists in building that connection. I hope this is useful for you (and enjoyable!). Namaste Susie
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Gentle Chair Yoga - Yoga For Beginners, Yoga For Seniors & Yoga When You Want A Gentler Practice

24.02.2020
Give your fitness a gentle kick-start with this easy but effective chair yoga sequence. Chair yoga is a great way to get started with your yoga practice. It's also great when you simply feel like a more relaxed yoga session. 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 if this is your first try at yoga, to get some pointers to start. This chair yoga sequence is slow and gentle, but 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. It is suitable as a yoga for beginners practice, a yoga for seniors practice, or for any time you feel you want a more gentle yoga practice. Remember to always sit upright, not leaning on the back of the chair. Yoga works by opening up movement and flow 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! Namaste, Susie
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Yoga for Lungs - The Pulley & Bhastrika Pranayama Stage II

20.04.2020
Using a simple but energetic movement in this yoga for lungs practice, we can awaken the lungs and open up the area around the lungs. This is a very effective & powerful movement, but still gentle enough to be suitable for most people (see the bottom of this for details of conditions it is not suitable for). The pulley movement used before the Bhastrika pranayama practice prepares the lungs for the energetic and powerful Bhastrika breath. The sequency is demonstrated sitting on the floor, but it is suitable for use as a chair yoga practice and recommended as a senior yoga practice to keep the lungs healthy. Bhastrika pranayama is also known as the bellows breath. This is the movement of the breath, like a bellows pumping the lungs. This is a full yoga class sequence, following the movement, pranayama and a short meditation at the end. Follow the whole sequence to absorb the benefit. Start slowly and build up to a longer and stronger practice. Remember to never strain or overdo your sessions, it is more beneficial to feel you are making a gentle effort, rather than straining yourself. Moving into the Pulley to start to open up the lungs, we do 3 rounds of movement. You will be prompted to pause, but if you are feeling energetic it is fine to continue for longer and have shorter pauses. The progression of Bhastrika incorporates faster breath and 3 slightly longer sections than the previous Bhastrika session. Keep working at your own pace without overdoing it, it is fine to stop and rest for longer if you need too. It is important to sit comfortably, so that the body doesn't move other than in the lung & belly areas. It is also important to completely empty the lungs with the exhalation, so don't rush to move to the next inhalation. It should not be a "violent" exhalation, but strong and complete exhalation. Bhastrika is not suitable for people with high blood pressure, heart disease, hernia, gastric ulcer, stroke, epilepsy, retina problems, glaucoma or vertigo. If you have any lung disease, asthma or bronchitis stick with the more gentle Bhastrika practice rather than moving on to this one. The practice concludes with a meditation and gratitude practice.
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Gentle Yoga & Humming Bee Breath to Relieve Anxiety & Soothe Reflux

04.05.2020
Try this gentle yoga practice to calm the mind, soothe the nerves, reduce anxiety and, if you suffer from reflux or GERD, it can help to heal the gut. Often anxiety leads to digestive problems, and the reverse is also true, digestive problems lead to anxiety. In this practice we work on dealing with both the anxiety and the issues in the gut. Calming movement and soothing sound and vibration are used to help both of these issues. On top of that, the vibration and warmth generated will help soothe the throat. This can be done sitting on the floor, sitting in a chair as a chair yoga practice and is an ideal practice for senior yoga. The beginning gentle yoga movement will release the upper body in preparation for the practice of Bhramari Pranayama, or humming bee breath, which is the healing part of the practice. Prepare to regress to your childhood - I think most of us tried a similar breathing game as children! Now an option for yoga for seniors, a yoga therapy practice, for those with anxiety, for everyone really! Just let yourself go and enjoy. If you have someone to practice with, try sitting back to back, backs touching and feel the vibrations in each other's bodies. This is a deceptively simple practice that will brings many benefits into your life. It is one of the easiest ways to release stress while bringing health giving benefits to both the gut and the throat. There are also beneficial effects of the sound on anxiety, that gentle hum working its magic on the nervous system while the vibration helps to cleanse the pineal and pituitary glands. This is one of the best yoga for anxiety sequences - it is so simple and with so many healing benefits! If you suffer from reflux or GERD, the gentle vibration can help to massage and heal the passageway to the gut. The movement is also suitable for reflux sufferers, as it doesn't involve taking the head down low. Bhramari should not be practiced while pregnant or menstruating, by anyone with extremely high blood pressure, epilepsy, or suffering from an ear infection. Please Subscribe to my Channel to keep in touch and see more content like this. Click on the Bell next to the Subscribe button to get notified when new videos are uploaded. Namaste, Susie
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YOGA FOR HEALTH

Improve Lung Health and Function with Guided Bhastrika Pranayama (Bellows Breath)

27.04.2020
Through learning and using pranayama breathing regularly you will improve lung health and improve your lung capacity and function. Pranayama is yogic breathing, awakening life force in the body. Before we can begin our pranayama breathing practices, we need to simply be aware of our breath in the body and feel it moving in the different areas. Please watch the "Breath Awareness to Loving Kindness" video first if you are new to Pranayama yoga practices. Once you have mastered breathing practices of the full yogic breath, Ujjayi and Bhastrika, you may want to move on to Kapalbhati, or Breath of Fire, which deeply cleanses your lungs and diaphragm. However, don't be tempted to rush to a more advanced practice, the prior practices are equally as important as the foundations for success. As always, just do your best. It may not make total sense to start with & I encourage you to come back to this practice as many times as you need to to get that awareness happening. For all yoga we say wait at least 2 hours after eating, that is just as important for the breathing practices as it is for the movement practices, because we are working with and moving the internal organs. Bhastrika is very easy to do - you probably did a version of it as a child. It is also known as the "Bellows Breath" and that is a good clue to what we will be doing. Bhastrika energises the body and clarifies the mind - & it is great for getting the lungs moving. That energising in the body can also help with weight loss through the boost it gives to your metabolism. Focus on getting the breath moving strongly in and out through the nostrils and feel the pumping in the belly. The movement in the belly drives the breath. Aim to keep the head & shoulders quite still, while the belly expands and contracts quite strongly. Each time we come back to the relaxed breath, be aware of the sensations in your mind & body. As Bhastrika is an energising practice, it is better to do this one early on in the day, or in the early afternoon when you need a boost. It is better to avoid it close to bedtime. Bhastrika shouldn't be practiced if you are pregnant, have hypertension that is not controlled, and type of seizures or epilepsy, or if you suffer from panic attacks. Please follow these guidelines. Namaste, Susie
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Increase Lung Capacity & Breathe More Easily Using Diaphragmatic Breathing

28.04.2020
Learn how to bring your breath back to its natural full function. In this stressful world our breath becomes shallow and constricted and overall health suffers. The diaphragmatic breath is the natural breath, as it was when we were very young. You may think your breathing is happening quite well - after all it is an automatic function - but stress gets in the way and triggers that automatic function to work in a anxious manner. Then the more we breathe in that way, the more stressed we become. Not great for anyone! These practices are a very effective way to increase lung capacity and improve lung health, but also to learn a way to handle stressful situations. Breathing is one of the few functions of the body that is automatic, but can also be controlled. This video will teach you how to slow down your breathing and take it into all parts of the lungs. It is a very nurturing practice and, once learnt, you will find you can use the control of your breath to keep yourself calm in stressful situations. I believe you will find this is one of the best things you can do for your overall well-being and health. If you know a bit about mindfulness, mindfulness is what is going on here! You become mindful of your way of breathing, and aware of how it affects your life. Becoming mindful of your breath is a start to becoming more mindful in other areas of your life. This practice of mindful breath awareness in all parts of the body is the basis of a yoga pranayama breathing practice. We need to simply be aware of our breath in the body and feel it moving in the different parts of the body. Pranayama are the breathing practices in yoga, awakening and bringing life force into your body. These practices are a very effective way to increase lung capacity and improve lung health. After the pranayama we move into a loving kindness meditation. With hands folded over the lungs/heart, feeling the warmth & picturing golden light moving into the body. This is a very powerful reminder to ourselves that we must first send love to ourselves before others can love us and before we can send our love to others. 13:56 Start of the Loving Kindness Meditation As always, just do your best. It may not make total sense to start with & I encourage you to come back to this practice as many times as you need to to get that awareness happening. Pranayama breathing practices are vitally important in therapeutic yoga and that starts with breath awareness and ujjayi. You can go on to the next stages without totally mastering this awareness, but keep coming back until you start to think "what made me think there was anything difficult in this! Of course I can feel my breath in my body!" These practices are the foundation of how to use yoga as an anti aging formula - breathing is automatic and natural, but we often don't do it effectively. When you breathe effectively it will nurture your body and keep it from premature ageing. For all yoga we say wait at least 2 hours after eating, that is just as important for the pranayama breathing techniques as it is for the movement practices, because we are working with and moving the internal organs. I suggest watching the videos below for maybe the first couple of times you do these practices, then most of the time it is better to simply listen to the instructions and follow along. So, find yourself a comfy seated spot. Make sure you are warm and, if you are on a chair, make sure your feet reach the floor, or rest them on a cushion. If the chair is very soft, it may be wise to put a cushion behind your lower back and sacrum for support. Don't lean on the back of the chair, keep the spine upright and shoulders relaxed.
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Yoga Nidra Guided Mindfulness Meditation For Healing

29.04.2020
This guided meditation will take you to a place of relaxation and healing. Yoga Nidra takes you into a deeply relaxed state where your body and mind are receptive to suggestions. We share this healing mindfulness meditation with intention to rest, relax and restore health in the body using visualisation of golden healing light. Lying in shavasana you will be guided through various stages to reach a state of deep relaxation, a state of nothingness. It is like a really refreshing sleep, a half hour Yoga Nidra can provide a similar boost as two or three hours of sleep. Often you will have little or no memory of what has been said during the session - this is because of this state of nothingness, just like dreamless sleep you have no memory. If you feel that you have fallen asleep, that is not a problem, your mind will still absorb what it wants and needs. Yoga Nidra uses a concept called Sankalpa (or resolve/intention) to plant the seeds of change in our subconscious. As Yoga Nidra takes us to this highly receptive state, the Sankalpa is very powerful. The Sankalpa we use in this guided meditation is for healing the body. Work with building up health in your body, helping your immune system to stay strong and protective, using the power of your own body's resources, which are always present, they just require awakening! Please subscribe to stay in touch and see more Inner Balm Therapeutic Yoga videos. Namaste, Susie
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Yoga While You WFH - Avoid Back Pain & Neck Pain with Gentle Quarantine Yoga!

01.05.2020
2:40 Click here to skip past the blurb and go direct to the practice! Use this sequence when you can spend some time down on the floor, maybe while you read a report or project plan, or while reading for pleasure or watching a movie. This yoga will keep you from getting stiff and help you avoid backache and neck pain. While we are spending a lot of time at home, some of us alone and some of us surrounded by family, there is an opportunity to put quarantine yoga to work while you WFH (work from home that is)! You'll be able to loosen up your limbs and avoid pain while getting paid. If your home is not set up so well for work, you run the risk of ending up with a sore back, neck, hips, eyes, shoulders - and every other part of the body! By working wisely, keeping moving or changing position, we can minimise the likelihood of getting sore, and maybe get out bodies into better condition at the same time. Why not use this opportunity to kick back and relax into your comfort zone? If you are wearing comfortable clothes while out of the office - that's a great start because you won't need to change into anything different to do these yoga moves. Loose pants and a top you can move in is perfect. Just make sure there are no loose ends, like scarves or belts to get in your way, or uncomfortable buttons to stick into you when you lie down. As always, remember to not overdo anything, stay within your own limits. A gentle stretch is good, pain is always bad and is telling you that you need to stop and rest. If you enjoy this sequence, maybe try out a Yoga Nidra meditation as well. Yoga Nidra is amazing when you are feeling a bit sluggish - 20 minutes of Yoga Nidra will give you your energy back. After you've done it a few times, you should find neural pathways opening and enhancing your creativity and your ability to get jobs finished. There are all sorts of ways you can incorporate a stretch or two into your routine, don't forget to subscribe and click on the bell to be notified when something new is uploaded, so you can find more tips for doing yoga while you work and keeping pain at bay. Namaste, Susie
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Yoga While You WFH - Avoid Back Pain & Neck Pain with Gentle Quarantine Yoga!

01.05.2020
2:40 Click here to skip past the blurb and go direct to the practice! Use this sequence when you can spend some time down on the floor, maybe while you read a report or project plan, or while reading for pleasure or watching a movie. This yoga will keep you from getting stiff and help you avoid backache and neck pain. While we are spending a lot of time at home, some of us alone and some of us surrounded by family, there is an opportunity to put quarantine yoga to work while you WFH (work from home that is)! You'll be able to loosen up your limbs and avoid pain while getting paid. If your home is not set up so well for work, you run the risk of ending up with a sore back, neck, hips, eyes, shoulders - and every other part of the body! By working wisely, keeping moving or changing position, we can minimise the likelihood of getting sore, and maybe get out bodies into better condition at the same time. Why not use this opportunity to kick back and relax into your comfort zone? If you are wearing comfortable clothes while out of the office - that's a great start because you won't need to change into anything different to do these yoga moves. Loose pants and a top you can move in is perfect. Just make sure there are no loose ends, like scarves or belts to get in your way, or uncomfortable buttons to stick into you when you lie down. As always, remember to not overdo anything, stay within your own limits. A gentle stretch is good, pain is always bad and is telling you that you need to stop and rest. If you enjoy this sequence, maybe try out a Yoga Nidra meditation as well. Yoga Nidra is amazing when you are feeling a bit sluggish - 20 minutes of Yoga Nidra will give you your energy back. After you've done it a few times, you should find neural pathways opening and enhancing your creativity and your ability to get jobs finished. There are all sorts of ways you can incorporate a stretch or two into your routine, don't forget to subscribe and click on the bell to be notified when something new is uploaded, so you can find more tips for doing yoga while you work and keeping pain at bay. Namaste, Susie
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A Restorative Yoga Session - Relax In Supta Baddha Konasana

02.05.2020
A practice to use to help relieve stress and anxiety, and also for general good health. Lying in the open and relaxed pose of Supta Baddha Konasana (reclined bound angle pose) opens up the body and allows muscles to let go and get the benefits of the 3-stage breath. Feeling the breath expanding the belly, chest & upper chest, this is a really important breathing practice to master. This is a restorative yoga sequence, using the 3 part yoga breath to relax and restore. This is suitable for all from beginners to more advanced yogis. It's for anyone who wants to relax while nourishing the body with this breathing technique. The breathing techniques in yoga are called Pranayama, which means "life force", we are opening and cleansing the body by breathing fully. These breathing practices will teach you how to reduce and handle stress in your life. The pose we use in this practice is Supta Baddha Konasana, or reclined bound angle pose. In our modern lives it is often perceived threats rather than real threats that lead to an over-exposure to stress and the result is that we usually breathe in a very shallow manner. Our bodies become depleted and we don't sleep well. On top of that we have the real stressors of loud noise, pollution & busyness. We are no longer threatened by tigers in the forest, but we are threatened by many "what if's". What if I lose my job, what if I don't find love, what if I can't find an answer to the problem my boss wants me to solve? What if that car hits my car, what if I'm late, what if I lose my mobile phone? When we are stressed our body goes into "Fight or Flight" mode. In this mode our bodies contract and become tense, our digestive system shuts down, all resources are put to work to be prepared to fight or flee. Our breathing is fast and shallow and the body tense. Our system is flooded with stress hormones from the adrenal glands. Optimally we should be in "Rest & Digest" mode. By learning breathing practices, we learn how to turn on this response rather than fight or flight. We also learn to quickly recognise when the stress response is happening, so we can deal with it. In this practice we are going to use the 3 part breath, while lying in a position that opens up the chest and torso. It can feel a bit vulnerable at first, so take your time and move out of the pose if you need to. You can cover yourself with a blanket if you feel cold or want the covering. I will be using a bolster, the best substitute is one or two quite firm pillows wrapped in a big towel or blanket. You want the support to stay stable, so it is worthwhile tying the bundle, with scarves. You can watch a demonstration of how to "create" a bolster, linked in the video. You can also use some support under your knees, I will be using blankets, but it could be towels or blocks. This is a great evening yoga practice to help you relax before bed and sleep well, or simply for relaxation at any time of the day. Regular yoga is great for reducing stress and anxiety. Yoga is great therapy! If you have questions please comment under the video. Please Subscribe to stay in touch by clicking on the Subscribe button and click on the bell next to the Subscribe button if you would like to be notified when new videos are uploaded. Namaste, Susie
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Relax & De-Stress with Deep Relaxation Yoga Nidra, Moving Towards Pratyahara

27.02.2020
Feel the deepest, most relaxed state you can find while still maintaining a conscious state. Try this Yoga Nidra today, and if you find it soothing and relaxing, make an effort to put aside half an hour every day for a week to come back and repeat the experience. Then see how you feel at the end of the week. Being in this more relaxed state will give you confidence to move forward and to find success in all areas of your life. Also the effect of relaxation of your facial muscles will provide a more youthful look and you may find people asking what you've been doing, or commenting how well you look. You may feel like you have fallen asleep during the yoga nidra practice (yoga nidra translates to "yogic sleep"), but don't worry, you will only be in a light sleep and your subconscious will still absorb the benefits of the practice. Yoga Nidra is a state of deep relaxation where you begin to experience the state of Pratyahara (withdrawal of the senses) and from there you begin to move towards Dharana, the deeply concentrated state of effective meditation. When we practice yoga, what are we aiming to achieve? Initially we just want to get fit, maintain a younger appearance, maybe handle stresses better. As we begin to understand the deeper aspects of yoga, we work towards Pratyahara (whether we actually know that word, or begin to understand it, innately we start to work towards it!). Pratyahara is the fifth limb of yoga, as discussed in the Yoga Sutras of Patanyali. In Yoga Nidra you will be taken through stages of relaxation till you are in that state you experience just before falling asleep at night, then taken through stages to deeply relax your body and mind. This method of deep relaxation is very therapeutic for the mind, the body and the spirit. It enhances the immune system by allowing it to be in a state where everything flows, clearing out toxins, allowing the body to repair. When yogis speak about mahamudra, this is the "great mudra" the "the realization of the natural state as awareness-emptiness, absolutely clear and transparent, without root". This is the state that can be achieved with Yoga Nidra. Yoga Nidra is an important component of yoga practice that is becoming more popular after having been rather neglected for quite a long time. Try it today, and if you find it soothing and relaxing, make an effort to put aside half an hour every day for a week to come back and repeat the experience. Then see how you feel at the end of the week. It should make a very considerable difference to many aspects of your life. Just listening is a challenge for many people when they start. Thoughts wander off, back to those things we all think about all day – what’s for dinner, who is home, who is not, what to buy for John/Jane’s birthday, problems that need solving. Every now and then you will get a reminder to come back and listen to the track! After you have been listening for a while, it will become easier to stay with the process. That is why we say keep at it. The more often you listen, the greater the effect you will feel. Yoga Nidra can be used for many purposes and can lead to many changes in your life. Personally I have found it has made me calmer, helped me to sleep deeply and soundly and helped me stay focused on what I want to achieve. I now use it for energy and creativity. I usually do my Yoga Nidra after lunch when I am feeling a bit sluggish and it gives me the energy to do what I want to do. That is also the time of day when I am looking for ideas or ways to communicate an idea, and after my Yoga Nidra practice inspiration always pops up! So, please comment if you have any questions or want to give some feedback. And please consider Subscribing to my Channel, by clicking the Subscribe button below. This allows you to stay in touch with my other offerings, and it helps me to get my content out to people who need it. After you click the Subscribe button, you will see a Bell icon appear on the right, click on that if you want to receive notifications of new videos loaded on this channel.
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Beginners Yoga Floor Based Sequence - Gentle Yoga

25.02.2020
How to enjoy your first yoga class without hurting yourself! Watch this easy beginners yoga sequence to get started with a yoga practice. With this gentle yoga floor based practice you will have an 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! Yoga for seniors is a great idea to keep us all fit and well. 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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Gentle Chair Yoga - Yoga For Beginners, Yoga For Seniors & Yoga When You Want A Gentler Practice

24.02.2020
Give your fitness a gentle kick-start with this easy but effective chair yoga sequence. Chair yoga is a great way to get started with your yoga practice. It's also great when you simply feel like a more relaxed yoga session. 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 if this is your first try at yoga, to get some pointers to start. This chair yoga sequence is slow and gentle, but 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. It is suitable as a yoga for beginners practice, a yoga for seniors practice, or for any time you feel you want a more gentle yoga practice. Remember to always sit upright, not leaning on the back of the chair. Yoga works by opening up movement and flow 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! Namaste, Susie
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Yoga for Lungs - The Pulley & Bhastrika Pranayama Stage II

20.04.2020
Using a simple but energetic movement in this yoga for lungs practice, we can awaken the lungs and open up the area around the lungs. This is a very effective & powerful movement, but still gentle enough to be suitable for most people (see the bottom of this for details of conditions it is not suitable for). The pulley movement used before the Bhastrika pranayama practice prepares the lungs for the energetic and powerful Bhastrika breath. The sequency is demonstrated sitting on the floor, but it is suitable for use as a chair yoga practice and recommended as a senior yoga practice to keep the lungs healthy. Bhastrika pranayama is also known as the bellows breath. This is the movement of the breath, like a bellows pumping the lungs. This is a full yoga class sequence, following the movement, pranayama and a short meditation at the end. Follow the whole sequence to absorb the benefit. Start slowly and build up to a longer and stronger practice. Remember to never strain or overdo your sessions, it is more beneficial to feel you are making a gentle effort, rather than straining yourself. Moving into the Pulley to start to open up the lungs, we do 3 rounds of movement. You will be prompted to pause, but if you are feeling energetic it is fine to continue for longer and have shorter pauses. The progression of Bhastrika incorporates faster breath and 3 slightly longer sections than the previous Bhastrika session. Keep working at your own pace without overdoing it, it is fine to stop and rest for longer if you need too. It is important to sit comfortably, so that the body doesn't move other than in the lung & belly areas. It is also important to completely empty the lungs with the exhalation, so don't rush to move to the next inhalation. It should not be a "violent" exhalation, but strong and complete exhalation. Bhastrika is not suitable for people with high blood pressure, heart disease, hernia, gastric ulcer, stroke, epilepsy, retina problems, glaucoma or vertigo. If you have any lung disease, asthma or bronchitis stick with the more gentle Bhastrika practice rather than moving on to this one. The practice concludes with a meditation and gratitude practice.
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Gentle Yoga & Humming Bee Breath to Relieve Anxiety & Soothe Reflux

04.05.2020
Try this gentle yoga practice to calm the mind, soothe the nerves, reduce anxiety and, if you suffer from reflux or GERD, it can help to heal the gut. Often anxiety leads to digestive problems, and the reverse is also true, digestive problems lead to anxiety. In this practice we work on dealing with both the anxiety and the issues in the gut. Calming movement and soothing sound and vibration are used to help both of these issues. On top of that, the vibration and warmth generated will help soothe the throat. This can be done sitting on the floor, sitting in a chair as a chair yoga practice and is an ideal practice for senior yoga. The beginning gentle yoga movement will release the upper body in preparation for the practice of Bhramari Pranayama, or humming bee breath, which is the healing part of the practice. Prepare to regress to your childhood - I think most of us tried a similar breathing game as children! Now an option for yoga for seniors, a yoga therapy practice, for those with anxiety, for everyone really! Just let yourself go and enjoy. If you have someone to practice with, try sitting back to back, backs touching and feel the vibrations in each other's bodies. This is a deceptively simple practice that will brings many benefits into your life. It is one of the easiest ways to release stress while bringing health giving benefits to both the gut and the throat. There are also beneficial effects of the sound on anxiety, that gentle hum working its magic on the nervous system while the vibration helps to cleanse the pineal and pituitary glands. This is one of the best yoga for anxiety sequences - it is so simple and with so many healing benefits! If you suffer from reflux or GERD, the gentle vibration can help to massage and heal the passageway to the gut. The movement is also suitable for reflux sufferers, as it doesn't involve taking the head down low. Bhramari should not be practiced while pregnant or menstruating, by anyone with extremely high blood pressure, epilepsy, or suffering from an ear infection. Please Subscribe to my Channel to keep in touch and see more content like this. Click on the Bell next to the Subscribe button to get notified when new videos are uploaded. Namaste, Susie
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Why I Love Yoga Nidra & The Benefits I Have Found

19.02.2020
What is Yoga Nidra? Yoga Nidra is the secret ingredient to creativity, happiness and success! This is my story of when and how I found my way to Yoga Nidra, how it has helped me and some reasons why I believe it is such an important part of any yoga practice and why I want to share it with others as widely as possible. If you are curious about Yoga Nidra, listen to this video to get an understanding of some of the aspects of Yoga Nidra, 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 say "some of the aspects" because it really is a huge subject, we begin by touching the surface, learn the basics, and may want to go deeper in time. I am passionate about Yoga Nidra and its benefits and I really want to share this practice with you! It really can make profound beneficial changes to your life. Please Subscribe to this Channel by clicking on the Subscribe button, to be alerted to new content. Namaste, Susie
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