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Everything Elsa

Everything Elsa

By Ellen Sanders Robinson
Sandy Robinson (aka "Elsa") shares her experience as a professional and student in the healing and movement arts. A former massage therapist and yoga teacher, she now begins a new chapter as a meditation teacher. On the Everything Elsa podcast, listeners can follow along with Sandy's movement and meditation practices, all created to bolster physical health and spiritual awareness. For more of Sandy's work, visit
Listen on
Temper the Times
Although this practice was created in response to the racially motivated attack in Buffalo, NY, the movements and meditation will restore stability and agency whenever your inner or outer world is shaken. 
May 19, 2022
Express Ticket
Shore up your inner peace and steadiness with this quick practice. With movements designed to promote openness and steadiness, followed by a closing meditation sequence, this routine provides a ready dose of calm and positivity.
May 08, 2022
A Little Oomph!
Turn to this practice when your mind and/or muscles need some motivation. Whether you are dragging on a Monday morning, or simply don't feel like tending to your tasks, the routine will slowly, but surely impart renewed vitality and enthusiasm for what comes next.
April 18, 2022
Gently Rise (Or: Help for a Bad Day)
This gentle movement and meditation acts as a salve for those days or periods when you are feeling down. Whether the cause of "gloom" is obvious or seemingly inexplicable, the blend of moves, breath, and mantra will help you rise up and out of the gray. Ease your way forward with renewed faith in the workings of the Universe, and in your ability to persevere. The mantra used is: Sa Ta Na Ma, Ra Ma Da Sa, Sa Say So Hung. 
April 04, 2022
Treasure Trove: Sacred Secrets at the Gym
Discover the hidden depths of basic fitness moves! From squats, to planks, to leg lifts: Learn about the subtler esoteric qualities that these and other movements can evoke. All told, the moves comprise a 10-15 minute practice that moves past physical strength into the power of mind and spirit.
April 02, 2022
Treasure Trove: Silence, Plus...
This meditation practice introduces the profound benefits of silence as a discipline. Using a mudra to create a deep sense of peace and connection to the "source," or divine Universe, one takes the first step toward practicing silence on a regular basis. 
March 28, 2022
Treasure Trove: Evening Elixir
 "Evening Elixir" is the third in a three-part series from 2021, called, "Daily Doses." (Look for "Morning Medicine" and "Noon Nectar" in future episodes.) If you have had a busy day, this is a great way to unwind. If you are having a bout of insomnia, help yourself settle down with this short practice. Whatever your need, the tension-relieving movements and breath work will help you return to a state of ease and peace. 
March 19, 2022
Treasure Trove: Calming Practice for the Full Moon
A short, flowing warm-up releases tension and prepares the body to sit for pranayama (breathing techniques.) This practice pacifies the heightened energy of the Full Moon, leaving you settled, refreshed, and focused.
March 18, 2022
Introducing: Treasure Trove
In the first episode of the new series, "Treasure Trove," you will find a short practice designed to instill spark, motivation, optimism: a full dose of vitality for both the mental and physical bodies.
March 10, 2022
Movement Break!
If you have been sitting at the desk, on the couch, or in the car for a while, this quick dose of movement will renew circulation and vitality. So, join in, and feel better in less than 10 minutes!
March 08, 2022
Free and Easy
Today's episode helps to rid the body and mind of deep tension. It also helps to shed the "blues;" to ease your way into the day; and to invigorate motivation. This is a routine that begins gradually, and ultimately leads to a thorough unwinding and release of tension.
March 07, 2022
Light Lift
Today's episode rejuvenates and uplifts: no serious thinking, just a full revamp and reprieve. The practice serves as an excellent morning routine, as it releases stiff muscles, improves focus, and stimulates overall circulation. 
February 24, 2022
Grief: The Practice
Whether grieving a person or situation, or feeling your way through a time of uncertainty, this practice will provide comfort. A series of gentle, sometimes unusual movements will activate the Heart and Root energy centers: In harmony, these chakras establish a sense of security and hope in the midst of a challenging time.
February 18, 2022
Spice of Life: Revitalizing Movement Sampler
If you are caught in a Winter slump; worn by the ongoing pandemic; or just in need of a little change, this practice is the one for you. An accessible, rejuvenating variety of movements and therapeutic techniques allows you to experience a bit of Feldenkrais, qi gong, Pilates, and kundalini yoga. Have some uplifting fun!
February 01, 2022
In the Dark: Ode to the Lobe Series Conclusion
This practice explores balance and vision, physically and metaphorically. Discover the full array of supportive abilities that the brain and body can supply when pitched "into the dark." Fringe benefits: strengthened core and relief from eye strain! 
January 24, 2022
Ode to the Lobes--Part Two: "Earmark" this Practice
In this episode, Sandy explores the side lobes of the brain: temporal and parietal. The practice hones in on hearing, sensation, and their relationship to Traditional Chinese Medicine and the chakras. 
January 18, 2022
Surprise Practice! Mercury Retrograde
In just 15 minutes, learn how to contend with the mishaps that Mercury loves to generate during its retrograde phase. By clearing the auric field and building intuition, listeners make peace with the planet's mischief; one can more easily roll with the likely communication and electronic frustrations likely to occur from Jan. 14-Feb. 3.
January 15, 2022
Ode to the Lobes: Series Introduction, Plus Practice
It's all about the brain! In today's practice, whole-brain synchronization is stimulated: uni- and cross-lateral moves, plus atypical breath work and oppositional movement. Further practices will hone in on specific regions, and their relationship to esoteric aspects of consciousness.
January 14, 2022
Where You Are
If your entry into the New Year finds you a bit down or contending with illness, this practice offers gentle help. A range of movements and breath work bring circulation, ease, and hope back into the emotional and physical bodies.
January 06, 2022
Release Valve
Listeners will enjoy a soothing, yet thorough practice to address accrued mental and physical tension, be it from the holidays or the ongoing pandemic. After a short routine of gentle movements to ease and open the entire body, a meditation with mudras and mantra instills a deep sense of peace and stability. 
December 29, 2021
Surprise Movement Practice!
In this spontaneously created wake-up or warm-up routine, Sandy takes listeners through a whole-body movement adventure. Beginning with the feet, and transitioning seamlessly into the legs, torso, and shoulders, the practice ends with full-body swings. Finally, a calm- and clarity-inducing tapping sequence brings the session to a close. Please breathe, refresh, and enjoy...
December 17, 2021
Top to Bottom--Conclusion: Knees and Feet
In this final part of the Top to Bottom series, the knees and feet receive a deep dose of Tender Loving Care. Through them, the First (Root), Sixth (Third Eye), and Seventh (Crown) chakras are opened and activated. The routine thus provides physical soothing and strengthening of the feet and knees, while activating one's ability to stabilize the earthy self as it progresses along its spiritual path.
December 14, 2021
Top to Bottom--Part Two: Low Back and Belly
In this continuation of the "Top to Bottom" series, listeners are guided through a thorough movement practice to address tension in the lower back and belly. Digestion and mood will improve, as will overall vitality. The routine ends with a soothing qigong breath visualization.
December 09, 2021
Top to Bottom, Part One: Shoulders and Neck
Today begins a three-part series designed to address the inevitable tension that can arise during the holiday season. The movements also serve as an excellent warm-up for any meditation, any time. The Fourth and Fifth (Heart and Throat, or Anahata and Vishuddha, respectively) chakras are awakened and balanced, thereby assisting one to gently, yet firmly express limitations and boundaries during busy times.
December 07, 2021
Vayus: For Whatever Ails You
In this short tapping/thumping practice, listeners learn about and invigorate the Vayus (winds). When these regional energies are properly stimulated, the entire body comes into balance, and emotions stabilize. Revitalization and centeredness are (literally) at your fingertips!
December 02, 2021
Meditation Mondays: Open and Bolster Your Heart
Whether your heart is deeply heavy, or simply in need of a boost during the holidays, this meditation will strengthen your Heart energy. Through the use of Prayer (Anjali) Mudra, Third Eye focus, and guided breath, you will empower your Heart space.
November 29, 2021
Thanksgiving Treat(ment): Immunity, Digestion, and Stress-Relief
Drawn from the Everything Elsa blog, today's episode offers 15 minutes of paired posture-and-pranayama. Let your breath and body provide an antidote to any physical or emotional stressors that can accompany the holiday season. Cheers!
November 25, 2021
Meditation Mondays: Future You
Today's meditation is not only great for those in a state of procrastination or resistance to self-betterment, it serves as an excellent starting point for those new to meditation. In just a few minutes, you will create a strong, serene foundation for Future You.
November 22, 2021
A Moment with the Moon
On Friday, Nov. 19, 2021, the Full Moon goes into a state of partial lunar eclipse (PLE). This will be the longest PLE in 580 years! In this episode, Sandy shares some ideas for how to tap into the magnificent--and surprising--energy of transformation that accompanies this historic natural event.  Learn how to use essential oils, a special mudra, and your own intuition to heighten the effect of the moon's powerful vibration. 
November 18, 2021
Meditation Mondays: Revamp!
Sandy introduces the first of a regular series, "Meditation Mondays." Often drawn from her "Silent Sundays" section on the Everything Elsa blog, these sessions will instill a sense of steadiness and heightened awareness for the week to come. Today's episode lays the ideal foundation to confidently consider--and alter, if desired--one's trajectory through Life.
November 15, 2021
Bend, Bow, and Bump Your Way On…
If you are feeling "off," or swept away by circumstances around you, the guided practice in this episode will smooth out your energy and reconfigure its trajectory. This episode is also available as a blog post:
November 08, 2021
The Eyes Have It
Eye strain? Mental muddle? This episode presents a series of surprisingly challenging, yet profoundly soothing eye exercises. A brief warm-up to open the side body and inner legs (wherein lie the eye-related Liver and Gallbladder meridians) opens the set. The practice eases physical tension in the eyes; improves the ability to focus and think clearly; and ulimately, can stimulate the "inner eye," leading to greater insight and discernment.
November 04, 2021
Out, Out!
As it is November 1, we in the Northern Hemisphere are deep into Fall. In Traditional Chinese Medicine, Autumn is the season of elimination, as represented by the Lungs and Large Intestine organ systems. In today's episode, Sandy presents two powerful movements of the rib cage: Sufi Grinds and Slides; also in play is a mudra for detoxification. This short routine will help you to release stagnancy and waste on a mental, physical, emotional, and spiritual level. Upon completion of the set, you will find yourself immersed in a feeling of deep calm.
November 01, 2021
Exquisite Balance
Need some centering, some clarity, some "exquisite balance" of emotions and energy? Let Sandy lead you through Nadi Shodhana, or alternate nostril breathing. Listeners also will gain a detailed understanding of how this alternate nostril breathing technique works; its benefits; and a simple tip to ease the process.
October 28, 2021
Your Creative Flow
For anyone who needs a boost of creative energy, thought, or output, this practice provides that spark. Through a short sequence of movement, mudra, and mantra, listeners will stimulate and balance the entire chakra system, in order to hone in on the energy centers for creativity and its expression. 
October 25, 2021
Oh, That Beautiful Breath
This episode guides listeners through fundamental breathing techniques, including breath suspension; "ujayyi" breath; and extended exhalation. Fun tips and tricks, as well as insight into why breath work is beneficial, are discussed. In its entirety, this practice offers an excellent precursor to a longer meditation; it also serves as a calming, centering respite in the midst of a busy day.
October 23, 2021
Mind the Spine
In this episode, Sandy presents a short movement series based on Kundalini yoga's Spinal Flexes. Listeners will gain an understanding of the mental and physical health benefits of "minding the spine." Sandy also touches upon the effect of spinal work on the chakra system. This compact set of exercises will be a boon to anyone needing a gentle start to the day; a mid-day refresher; or an evening decompression.
October 21, 2021
Mood Booster: Bounce Away!
This short, fun exercise is for anybody, anywhere, anytime who needs a little levity or change of perspective. Go with the absurdity of it, because it will shift you into a better state of mind.
October 18, 2021
Welcome to the Everything Elsa podcast!
Hi, I am Sandy Robinson (aka "Elsa"). I designed this podcast as an alternative means to lead you through the written form of the practices that I create on Everything Elsa, my WordPress blog. This inaugural episode of the Everything Elsa podcast invites listeners to engage with both previous and newly created meditation and movement practices. New episodes will be available every Monday and Thursday. Thanks for listening, and I look forward to practicing with you.
October 18, 2021