Free Yoga At Home

Practicing yoga and meditation will lead to a healthier and happier life.
Check out these yoga classes or subscribe to Melany's Yoga Couch on Youtube for a more regular practice.

 

morning yoga

Morning Sun Salutations 

This energizing and quick yoga flow is a perfect morning routine to get your body ready for a day at the office or at school. Sun salutation are great to do in the morning to strengthen, stretch, and warm up your legs and back for the rest of the day. 

Gentle Yoga & Meditation Prep

This under 10 minute yoga sequence is meant to give you an easy and gentle start in the morning. And if you want to try adding meditation to your morning routine, it's also a great way to prep your body for it.

Wake Up The Spine

Start your day with a quick yoga flow (17 minutes) designed to wake up your spine and get you on your feet. We will start on the ground just to get you re-aligned and then we will move through some floor poses, modified sun salutations and then up into tree pose (Vrksasana).

beginner yoga

Yoga Flow - 35 Min

This is video especially good if you've had a wild day and would like to de-stress and get a workout at the same time. We are going to start and end with some breathing and relaxation. In the middle we will heat it up with some sun salutations, warriors and some poses on the floor.

Complete Beginner - 25 Min

Get sweaty during this 25 minute video, where you'll get introduced to full sun salutations that get your heart pumping and warm up the spine. Plus learn yoga poses that will help you increase muscle strength and flexibility. 

quick yoga fix 

Fun Yoga Play - 21 min

This yoga flow is also great for beginners and both men and women. Feel free to add your own movements or hang out in a pose longer. This is just a guide for your yoga play. So experiment and be open to what your body is telling you. 

Core Yoga for Low Back Pain 

Target your low back, deep abs and pelvic floor. This quick 11-min video will help you to stabalize your low back and pelvis, which can help to relieve pain and discomfort in this area. Recommended Equipment: Blanket and/or Block.

 

Restorative Yoga w/ Bolster

This gentle yoga sequence is a perfect balance to your regular dynamic yoga practice and great for those days when your body and mind are exhausted or overstimulated and you just need to slow things down.  

Yoga for Restful Sleep

After a nice cup of herbal tea, get on your mat with his 20 minute all-level video to relax and unwind. Make sure you have a one or two blankets nearby and a block if you have one. If you don't have a block you can always stack some blankets.

meditation & pranayama

Loving Kindness Meditation

This meditation is a personal favorite! Traditionally a buddhist meditation, it has been researched and proven to increase practitioners overall happiness. Find a comfortable seat and make sure you won't be disturbed for the next 10 to 15 minutes. 

Beginner Breathing Exercise 

This is a short, 6-minute exercise. Often when we are stressed or upset, the breath tends to be shorter and shallower. We only feel the chest moving. So, we will gently work the breath into the belly in order to have a calming effect on the body.

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