A simple and short practice, reclined on the back, that addresses the pelvis/hips and legs. This sequence invites a balance between strength and flexibility.

Throughout the day either patterns of habitual movement or long periods of non-movement can create tension or fixity in the body and a related sense of discomfort or bracing. This short practice invites gentle movement and flow throughout the body. This can be a nice sequence to do for a break or...

A short and comprehensive constructive rest practice that can be used to start your day or to regroup in the middle or at the end of the day. Gina reviews the benefits of constructive rest, and invites you to develop your mindfulness and interoception skills. Gravity and the ground support physio...

This short practice creates time and space to down-regulate the nervous system and support the lower back and kidneys/adrenals. We end the practice with a few movement sequences that honor the energy and resiliency of this area. Props needed: a scarf, towel or lumbar pillow. Once you have learned...

A short practice to awaken and tone the feet and lower legs, connect to the ground, and think about whole-body-use that supports health in the feet. Props needed: chair or stool to sit on, block a small rubber ball and a blanket or books for your head in semi-supine.

This is a short centering and settling practice, great as a reset for any time of the day or in particular when you are feeling unsettled or uncomfortable in the body. Somatic tracking allows us to become more present to where there is both expansion and contraction in our experience, and to offe...

A short centering practice to start your day or use anytime you’d like to ground and regroup. We start the centering by becoming more aware externally, using the senses, and then explore internal cues or interoception. We then travel through key relationships in the body for ease and balance, and...

We begin with a brief, seated meditation - exploring both interoception and exteroception, and how this small investment of our attention might invite a noticeable shift in our state of being. Poses include: supported lunge, lunging twist, lunge with spinal extension, sun salutes, crescent moon, ...

A short sequence of movements that you can do after you’ve been sitting in a chair for an extended period of time. Once you’re familiar with the movements, you can pick and choose from the ideas presented to take short breaks from your chair work or to improve your set up for comfort and support....

An offering of movements you might do upon awakening, especially if you’ve had a night where you have been curled up in a ball or tossed and turned a bit. The aim is to get the spine moving and establish key relationships in the body before moving into your day. (The microphone is slightly obstru...

When you're short on time or wanting a yoga break, this practice explores several movements with the support of the chair. Poses include: joint warm-ups, cat/cow, twists, modified down dog and lunge, and supported rest. Please be sure to put your chair on a stable surface. For the down dog/lunge ...

A short practice to prepare for sleep or to unwind. Optional props: a chair to sit in for forward bending, blankets, blocks or pillows for support on the floor.

In this short practice, we use an exercise ball to support the spine and torso, working in flexion, side-bending, and extension of the spine. You may experience quite a deep release/groundedness! If you do not have an exercise ball, you can play with draping yourself over a large pillow, ottoman,...

A short practice to unwind and downregulate the nervous system. During this practice we work with orienting, directing activated energy, exploring spirals on the ground, and conclude with supported water wheel variations. Ideally you will have a rug or comfortable floor surface to practice on so ...

This practice is great if you have been working on building more strength but not wanting to overdo it or if you’re feeling a little collapsed or spacey and want to bring that sense of engagement into your body. We work through many aspects of tone and strength and ultimately contextualize streng...

Whether you’re starting the day or needing an energy boost/re-set, this short practice invites movement and awakening energy in areas that might be braced, stuck or otherwise in need of flow.