David,

This page will be the one place that you can come for audio meditations and videos for your practice. As you progress, the yoga practices will get progressively more challenging. But you can always return to the gentle practices to find relaxation and reduce the effect of stress in your body.

Your main goal right now is to get in touch with your body. It is NOT about doing the exercises right but really tuning into the sensations of your body and how these sensations fluctuate during the day. Relate the sensations of your body with what is going on in your mind. Notice the effect of movement on the sensations of your body…what feels good…what brings awareness to tension or tightness.

Evening practice (and any other time you feel that you need it). Include your evening practice into your bedtime routine and as part of wining down in order to create restful sleep. Follow the movement practice with a meditation to prepare you for deep restorative sleep.

Goals: 1) let go of muscle tension in the body 2) less low back pain and 3) feeling rested upon waking in the morning.

I’m giving you a few options for gentle mobility of your spine, hips and shoulders. You can alternate these practices daily.

Meditations:

Leg and Back Strength: Perform early or mid-day for energy! You can alternate the yoga poses and “squats” each day to build strength. Muscles are the best and most dynamic way to support your BACK.

This will get you started with basic yoga poses in standing.

I have 2 educational videos for “Sit to Stand” or Squat. Grab a chair for assistance and practice squats. As we discussed, you can do this exercise after your morning bike ride OR for a movement break while working during the day. Start with 20 repetitions and progress to 30+. In the second video I show you how to mix it up a bit by adding a weight or changing the speed. Do all of this! You can do this exercise every day!