Home Practice with Halle: Yoga Tools for Every Body
By Halle Miroglotta
Home Practice with Halle: Yoga Tools for Every BodyMar 07, 2019
3/18/21: 45-minute Yoga Asana Class
This 45-minute yoga class utilizes a longer integration followed by simple Sun Salutations to build mobility in the legs. Lengthen the inner leg line with external rotation, while stretching the outer hips and IT band with some simple twists. Your practice combines static postures and flow. The audio was recorded from a live Zoom class.
3/11/21 45-minute Yoga Asana Class
3/4/21: 45-minute Yoga Asana Class
Interview with The Mindful Bookkeeper, Chioma Njoku + Build a Better Financial Result
Interview with Kacee Must of Citizen Yoga + Questions for Vision and Mission
Today’s episode is an interview with a yoga teacher, entrepreneur, and innovator. Meet Kacee Must, founder of Citizen Yoga. Her studio, Citizen Yoga, grew out of a need to equip people with effective, every-day coping mechanisms, while emphasizing community and access to mental health resources. Join us for discussions on philosophy and existing in an outrageous world, steering a yoga business through a global pandemic, and how to moving beyond the spiritual jargon (while still maintaining a spiritual practice). Grab your notebook and enjoy a reflective/journaling exercise with questions for uncovering and defining your personal mission. For more information on Kacee's work and Citizen Yoga Studio, follow @iamcitizenyoga and @citizenyoga on IG, listen to the podcast After Class by Citizen Yoga, or check out Citizen Yoga's On-Demand platform at https://www.citizenyogastudio.com/citizenathome/
11/30/20: 30-min Progressive Sun Salutations (Variation 1)
This 30-minute Progressive Sun Salutation sequence is a highly efficient slow-burn, perfect as either a stand-alone practice or as the precursor to further movement. "Progressive" here means the sequence begins with recognizable, foundational shapes and patterns, and gradually adds layers of complexity and refinement. Progressive sequencing is a highly versatile technique with many possible variations and outcomes, housed within a predictable pattern of alternating lunges. Grab your mat, and let's move!
11/18/2020: 20-minute Foundational Sun Salutations Sequence
The version of Sun Salutations offered here contains 12 linked postures that are performed as one continuous exercise. Each pose physically counteracts the one before, alternately expanding and contracting, regulating the breath, increasing circulations, and building flexibility in your spine. Sun Salutations are the perfect building block for your home practice sequence. There is an inherent repetition present within Sun Salutations that is, itself, meditative. If you only have a few minutes to move today, be sure to incorporate a few rounds of this foundational Soorya Namasker for a full body stretch.
11/16/2020: 40-min Yoga Asana Class
10 Minute Walking Meditation for Nervous People (an Election Day Special)
(Fun fact: The walking meditation is the mindful cousin to my favorite nervous habit-- pacing.)
Interview with Dr. Terry Harris of The Collective STL + 5 minute Meditation
Today’s episode is an interview with a yoga teacher, educator, story-teller, and entrepreneur dedicated to creating healing spaces in the yoga community. Meet Dr. Terry Harris, co-founder and instructor at The Collective STL, which is the only Black-owned, donation-based yoga studio serving the north St. Louis community. Join us to more about Terry's journey into yoga, the "love story" that truly is The Collective STL, the role of restorative justice in healing spaces, and what it takes to implement wellness practices into an entire school district. Additionally, enjoy a 5-min gentleness meditation led by Terry himself (you need this goodness in your day). For more information on Terry's work and The Collective STL, please support at https://www.thecollectivestl.org/ @thecollectivestl and watch: https://www.youtube.com/watch?v=H-BxzhAnvdY
Interview with Lade Akande: The Yoga Counselor + 5-minute Meditation: Post-Traumatic Growth
6/10/2020: 60-minute Asana Class
5/29/2020: 30-minute Meditation and Breath-Work Class
5/27/2020: 60-minute Asana Class
5/22/2020: 30-minute Meditation and Breath-Work Class
5/15/2020: 25-minute Loving Kindness Meditation and Breath-Work Class
5/13/2020: 60-minute Asana Class
5/6/2020: 60-minute Asana Class
4/29/2020: 60-minute Asana Class
4/24/2020: 30-minute Seated Meditation and Breath-Work Class
4/17/2020: 30-minute Seated Meditation and Breath-Work Class
4/15/2020: 60-minute Asana Class
4/8/2020: 60-minute Asana Class
Interview with Hye Jin Kalgaonkar of The Hot Room + 5 Minute Meditation
Interview with Nicole Cardoza of Yoga Foster & Reclamation Ventures + 2 Min Breathing Exercise
For more information, please read:
www.nicoleacardoza.com/
@nicoleacardoza, @yogafoster, @reclamationventures
S2/EP#2: Yoga for Airplane Travel
As you may know, airport travel is by far one of the most relaxing experiences available. What, no? That’s not your experience? You’re not alone. In fact, in recent years, there have been studies on the effects of airplane travel on the body, detailing that the pressure, temperature, and oxygen levels in the cabin fluctuate throughout the flight, and the humidity level is much lower than at sea level. The combination of all of these factors can easily mess with your body’s normal functions, by dehydrating you, and draining your energy through less oxygen absorption. Sitting in tight quarters for hours and hours can also affect your blood flow. Not to mention that the process of traveling itself could involve switching time zones, coming into contact with hundreds of other people, and creating additional stress as you navigate your personal time table and itinerary, against the odds of the chaos around you. In today's episode, experience some simple movements to maintain circulation and comfort as you travel. Enjoy your flight!
S2/EP#1: Yoga Postures for Digestion + 23-minute Asana Practice
Get things moving internally with a 23-minute yoga posture practice designed to stretch and twist the belly, bringing more blood flow into the abdomen and stimulating peristalsis (the alternating contraction and relaxation of the abdominal organs, which pushes the contents of the canal forward) . Experience postures like bow pose, camel pose, child's pose, supine twist, wind-removing pose, and more. It is not required, but you may want to locate a blanket to use as a prop throughout this practice. Make this practice your own as you unroll your mat in your designated practice space, or create room for yourself wherever you are. Let's go!
S1/EP#12: Alternate Nostril Breathing 1:2 Ratio + 8-Minute Practice
Build upon the foundation of your Alternate Nostril Breathing Technique by increasing the ratio of your breaths to 1:2, making the exhalation twice as long as the inhalation. The focus on the exhalation stimulates the parasympathetic nervous system (the "rest and digest" or "rest and restore" response in the body), and helps to lower both heart rate and blood pressure. It also allows you to override the impulse of automatic breath, building discipline, while making each breath an act of purpose and intention.
S1/EP#11: Yoga Philosophy: The Moral Observances (Niyamas) + Reflection
Build upon last week's philosophical, yogic foundation as you explore the second limb of the Eight-Limbed Path, (called the Niyamas), comprised of five moral observances. Consider the principles of cleanliness, contentedness, personal discipline, self-study, and devotion to something greater than yourself, and then examine these values in your own life. Feel free to grab a piece of paper and a pen to jot down your notes or reflections, or simply sit back to process this information internally, and let's dig in.
S1/EP#10: Yoga Philosophy: The Moral Restraints (Yamas) + Reflection
S1/EP#9: Introduction to Meditation + 6-Minute Affirmation Practice
Meditation refers not just to one single method, but to a whole collection of techniques for nurturing concentration, resilience, and ease within the mind. Break down some of the misconceptions about meditation, hear from some folks who have already begun their meditation journey, and learn about a specific, concrete, and personal tool called "positive affirmations." Finally, you'll experience a guided 6-minute Affirmation Meditation for yourself. Additionally, you can check out your host, Halle Miroglotta, as the guest star on Episode #9 of the Soul Alignment Podcast for an-hour long interview on Ayurveda. Special thanks to this episode's contributors: Tamara Arrington, Carmen Adela Anta, Charlie Jacobs (@charlie_irl), Karla Huffman Barry (@karlaproduces), Shimon Mery, Charnele Guerrero, Felipe Gonzales (@yogigonz) and Cameron Starnes.
S1/EP#8: Self Study for Energy Regulation: Prana In/Prana Out
S1/EP#7: Techniques for Low Back Care + 20-Minute Asana Practice
S1/EP#6: Introduction to Alternate Nostril Breath 1:1 Ratio + 5-Minute Practice
S1/EP#5: Hand and Wrist Care + 8 Techniques for Strength and Mobility
S1/EP#4: Introduction to Breath (Pranayama) + 10-Minute Breath Awareness/Equal Parts Breath
Explore the topic of breath regulation and control, or pranayama. First, learn more about what is really happening in your body when you inhale and exhale (anatomy nerds rejoice!). Then, hear the experiences of individuals who already have a regular breath awareness practice in their life (including Tushad Mehta, Rissi Pacheco, Juliet Brown, Jonathan Villacres, and Paula Bui). And finally, experience the power of breath for yourself in your first guided 10-minute breathing practice. The techniques utilized, breath awareness and equal parts breath, can be practiced at any time throughout your day.
S1/EP#3: Introduction to Postures (Asana) + 8-Minute Standing Practice
Join your host Halle Miroglotta in learning more about the benefits of having a regular yoga posture practice. Explore some of the reasons why you might benefit from a yoga posture practice, and hear the stories of individuals who have already incorporated mindful movement into their lives. Then, step up to your yoga mat( or just stand up wherever you are) for an eight-minute practice involving techniques to find grounding like stamping your feet, shaking it out, and building awareness of your foundation and neutral alignment through Mountain Pose.
S1/EP#2: Stress, Relaxation + 20-Minute Guided Savasana
Acknowledge and address the effects of stress on the physical, mental, and emotional body. Examine some of the benefits of relaxation, while acknowledging common obstacles and experiences through a collection of personal testimonies (including Matthew, Elena Colas, Carmen Adela Anta, Ann Edgington, and Meher Farhan Siddiqi). Finally, your host Halle Miroglotta will guide you through a 20-minute savasana practice intended to refine and restore your relaxation response through the tools of progressive relaxation and auto-suggestion. Give yourself permission to be present for the subtle skill of surrender. ,