Home Practice with Halle: Yoga Tools for Every Body

Home Practice with Halle: Yoga Tools for Every Body

By Halle Miroglotta
With Halle Miroglotta (E-RYT 500) as your host, develop your resources for a home yoga practice with this dedicated channel of guided meditations, breathing exercises, and asana for daily life. Learn the 'why' behind the 'what', practice skillfully narrated mindfulness sessions within the comfort of your own home, and build confidence in your ability to observe and accept your body and mind. Side effects may include harmony, balance, and ease. After listening, you'll be so capable of moving through your own home practice you won't need this podcast anymore-- but maybe you'll tell a friend.
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Home Practice with Halle: Yoga Tools for Every Body

S1/EP#12: Alternate Nostril Breathing 1:2 Ratio + 8-Minute Practice

Home Practice with Halle: Yoga Tools for Every Body

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6/10/2020: Home Practice: 60-minute Asana Class
This is a full-length, all-levels yoga practice designed to strengthen and stretch your entire body. Explore an emphasis on flow, by exploring shapes slowly at first, and then revisiting the shapes one breath to one movement. End practice with a slightly extended savasana and guided relaxation. This practice builds upon previous podcast episodes, and is intended for all levels. The audio from this episode was recorded from a live Zoom yoga session taught to an attendance of 8. As a note, all proceeds from this class, and from this podcast at large, have been donated to benefit diverse and underestimated community organizations. Even though we are physically separated now, we can continue to change the energy, and the world, by moving and breathing together. As always, please customize the practice to suit your physical needs. Listen to your body. Breathe. You are your own best teacher. Meet yourself where you are. Grab your mat and get ready to dig in.
1:03:33
June 10, 2020
5/29/2020: Home Practice: 30-minute Meditation and Breath-Work Class
During this completely seated practice, practice several different breath-work techniques including unequal parts breath, kapalbhati, breath retention, and alternate nostril breath. Then, employ several visualization techniques to more deeply engage with the breath, and end your practice with  silent meditation. The audio from this episode was recorded from a live Zoom yoga session taught to an attendance of 11. Even though we are physically separated now, we can continue to change the energy surrounding our experience by moving and breathing together. As always, please customize the practice to suit your needs.
29:30
May 29, 2020
5/27/2020: Home Practice: 60-minute Asana Class
This is a full-length, all-levels yoga practice designed to strengthen and stretch your entire body. Explore an emphasis on twists, with attention to mobility and awareness in the hips, length in the spine and hamstrings, and freedom in the upper back and shoulders. . The practice builds upon previous podcast episodes, and is intended for all levels. The audio from this episode was recorded from a live Zoom yoga session taught to an attendance of 11. Even though we are physically separated now, we can continue to change the energy surrounding our experience by moving and breathing together. As always, please customize the practice to suit your physical needs. Listen to your body. Breathe. You are your own best teacher. Meet yourself where you are. Grab your mat and get ready to dig in.
1:02:53
May 27, 2020
5/22/2020: Home Practice: 30-minute Meditation and Breath-Work Class
During this completely seated practice, practice several different breath-work techniques including kapalabhati, bhramari, unequal parts breath, breath retention, and alternate nostril breath. Then, end your practice with a silent meditation, as well as reflections on how to integrate this meditation into your day. The audio from this episode was recorded from a live Zoom yoga session taught to an attendance of 8. Even though we are physically separated now, we can continue to change the energy surrounding our experience by moving and breathing together. As always, please customize the practice to suit your needs.
29:05
May 22, 2020
5/15/2020: Home Practice: 25-minute Loving Kindness Meditation and Breath-Work Class
During this completely seated practice, practice several different breath-work techniques including unequal parts breath, breath retention, and alternate nostril breath. Then, end your practice with a Loving/Kindness meditation, intended to start your day with an open heart. The audio from this episode was recorded from a live Zoom yoga session taught to an attendance of 7. Even though we are physically separated now, we can continue to change the energy surrounding our experience by moving and breathing together. As always, please customize the practice to suit your physical needs.
25:51
May 15, 2020
5/13/2020: Home Practice: 60-minute Asana Class
This is a full-length, all-levels yoga practice designed to strengthen and stretch your entire body. Explore a lower body emphasis, with attention to mobility and awareness in the hips and the legs. The practice builds upon previous podcast episodes, and is intended for all levels. The audio from this episode was recorded from a live Zoom yoga session taught to an attendance of 8. Even though we are physically separated now, we can continue to change the energy surrounding our experience by moving and breathing together. As always, please customize the practice to suit your physical needs. Listen to your body. Breathe. You are your own best teacher. Meet yourself where you are. Grab your mat and get ready to dig in.
55:39
May 14, 2020
5/6/2020: Home Practice: 60-minute Asana Class
This is a full-length, all-levels yoga practice designed to strengthen and stretch your entire body. Explore an emphasis on front body opening through quad stretching, countering the effects of long-term sitting and stiffness. The practice builds upon previous podcast episodes, and is intended for all levels. The audio from this episode was recorded from a live Zoom yoga session taught to an attendance of 25. Even though we are physically separated now, we can continue to change the energy surrounding our experience by moving and breathing together. As always, please customize the practice to suit your physical needs. Listen to your body. Breathe. You are your own best teacher. Meet yourself where you are. Grab your mat (and, if you happen to have props available, a yoga block or block substitute), and get ready to dig in.
1:00:40
May 6, 2020
4/29/2020: Home Practice: 60-minute Asana Class
This is a full-length, all-levels yoga practice designed to strengthen and stretch your entire body. Explore an emphasis on twists and front-line opening, countering the effects of long-term sitting and computer work. The practice builds upon previous podcast episodes, and is intended for all levels. The audio from this episode was recorded from a live Zoom yoga session taught to an attendance of 17. Even though we are physically separated now, we can continue to change the energy surrounding our experience by moving and breathing together. As always, please customize the practice to suit your physical needs. Listen to your body. Breathe. You are your own best teacher. Meet yourself where you are. Grab your mat get ready to dig in. 
1:01:36
April 29, 2020
4/24/2020: Home Practice: 30-minute Seated Meditation and Breath-Work Class
During this completely seated practice, practice several different breath-work techniques including observation of the breath, unequal parts breath, kapalabhati, breath retention, and alternate nostril breath. Then, end your practice with a brief meditation. The audio from this episode was recorded from a live Zoom yoga session taught to an attendance of 13. Even though we are physically separated now, we can continue to change the energy surrounding our experience by moving and breathing together. As always, please customize the practice to suit your physical needs.
28:22
April 24, 2020
4/17/2020: Home Practice: 30-minute Seated Meditation and Breath-Work Class
During this completely seated practice, practice several different breath-work techniques including observation of the breath, unequal parts breath, breath retention, and alternate nostril breath. Then, end your practice with a brief meditation. The audio from this episode was recorded from a live Zoom yoga session taught to an attendance of 10. Even though we are physically separated now, we can continue to change the energy surrounding our experience by moving and breathing together. As always, please customize the practice to suit your physical needs. 
30:51
April 17, 2020
4/15/2020: Home Practice: 60-minute Asana Class
Struggling to maintain a positive mindset, or incorporate a wellness routine into your lock-down life? Ready and willing, but need a little guidance to get started? Wishing for a sense of community in a time of isolation? If you are struggling to transition from the studio environment to your own home, this is a full-length, all-levels yoga practice designed to strengthen and stretch your entire body. The practice builds upon previous podcast episodes, and is intended for all levels. The audio from this episode was recorded from a live Zoom yoga session taught to an attendance of 25. Even though we are physically separated now, we can continue to change the energy surrounding our experience by moving and breathing together. As always, please customize the practice to suit your physical needs. Listen to your body. Breathe. You are your own best teacher. Meet yourself where you are. Grab your mat get ready to dig in.
1:06:46
April 16, 2020
4/8/2020: Home Practice: 60-minute Asana Class
As communities across the nation and across the world live with quarantines and lock-downs, 'Home' has become more than just a place finish the day, and moves center-stage as a makeshift office, place of worship, space for education, and refuge to unwind. As everyone adjusts to the "new normal," it has become even more necessary to establish a dedication to a yoga practice which is, by necessity, at home. If you are struggling to transition from the studio environment to your own home, this is a full-length, all-levels yoga practice designed to strengthen and stretch your entire body. The audio from this episode was recorded from a live Zoom yoga session taught to an attendance of 30. Even though we are physically separated now, we can continue to change the energy surrounding our experience by moving and breathing together. As always, please customize the practice to suit your physical needs. Listen to your body. Breathe. You are your own best teacher. Meet yourself where you are. Grab your mat get ready to dig in. 
1:00:42
April 9, 2020
Interview with Hye Jin Kalgaonkar of The Hot Room + 5 Minute Meditation
Today’s episode is an interview with an extraordinary person in the yoga community— an entrepreneur, yoga instructor, and the founder/owner of the Indianapolis based studio called The Hot Room, which recently opened another location in Chicago's North Shore. Join us as we dive into the ways that The Hot Room is changing the landscape of the hot yoga community-- from their consistent mantra to create a welcoming space, to the creation and offering of one of the region's first POC scholarships to their teacher training program, to the development of their Leadership Institute, to their global wellness retreats. Hye Jin and The Hot Room are also dedicated charitable partners to their community, with a commitment to making the maximum impact by partnering with local organizations like the Patachou Foundation (which cooks and serves wholesome meals to food insecure children throughout the Indianapolis area). In developing a home yoga practice, she recommends creating a space and showing up regularly, so that your practice becomes part of who you are. Get inspired to do more than just yoga classes, and find out what's the come. Plus, enjoy a five minute guided breathing meditation for use in your home practice, led by Hye Jin Kalgaonkar herself. For more information, please read: https://thehotroom.com/ @hjkyoga @thehotroomyoga @thehotroomnorthshore 
34:55
February 21, 2020
Interview with Nicole Cardoza of Yoga Foster & Reclamation Ventures + 2 Min Breathing Exercise
Today’s episode is an interview with a special guest— an entrepreneur, yoga instructor, investor, and speaker, passionate about reducing the wellness gap, and creating innovative solutions in health and wellness for communities in need. Nicole Cardoza is a power house and an admirable disruptor in the wellness industry today. She has been featured in Self, mindbodygreen, GirlBoss, was named on Forbes' 30 Under 30, and was most recently on the August 2019 cover of Yoga Journal (to name a few). She is the founder and executive director of both Yoga Foster (which is a national non-profit that empowers educators with yoga and mindfulness resources in the classroom) and Reclamation Ventures (a grant fund that invests in high-potential, underestimated entrepreneurs making wellness more accessible in their communities). Together, we dig in to what inspired her wellness journey, high-light the social power of her businesses, and talk about the necessary support we can provide to change the game. Plus, enjoy a two minute "Flower/Candle" breathing meditation for personal use or within your classroom, led by Nicole Cardoza herself.  For more information, please read: https://www.nicoleacardoza.com/ @nicoleacardoza, @yogafoster, @reclamationventures
31:44
September 26, 2019
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! 
19:39
June 20, 2019
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!
29:58
June 13, 2019
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. 
18:11
May 23, 2019
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.
25:56
May 16, 2019
S1/EP#10: Yoga Philosophy: The Moral Restraints (Yamas) + Reflection
Yoga is a practice of mind and body-- but at the heart of it all, the system of yoga is intended to provide a solid philosophical, ethical foundation upon which to build your life. In other words, it is not enough to alleviate suffering in your own life, if your thoughts, words, or actions “off the mat” cause suffering in the lives of others. In this episode, learn more about the yoga "manual" for right living, called the Yoga Sutras of Patanjali, the road-map it describes for right living (called the Eight-Limbed Path), and learn more about the first "limb" (the Yamas), comprised of five moral restraints.  Consider the moral precepts of non-violence, truthfulness, non-stealing, right use of energy, and non-hoarding, and then invite a practice of self-study, examining these values in your own life. Feel free to grab a piece of paper and a pen to jot down your notes or reflections.
24:43
May 9, 2019
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.  
23:00
May 2, 2019
S1/EP#8: Self Study for Energy Regulation: Prana In/Prana Out
Have you ever fallen into the rut of telling yourself that you don't have time for the things you'd like to do? The word "prana" refers to more than just the breath. Rather, it describes the totality of your life force, or vital energy. This episode asks you to examine your own life-- your routines, your habits, and your expectations-- in order to observe which ones drain your energy, and which ones revitalize you. And then, take ownership over your time and energy by creating lifestyle shifts toward your happiness.  Fill your time with what fills you up, and gradually release the attachment to what drains you with this self-study technique called Prana In/Prana Out. 
25:12
April 25, 2019
S1/EP#7: Techniques for Low Back Care + 20-Minute Asana Practice
Are you part of the 80% of the population that will suffer from low-back pain at some point in their lives? Join your host Halle Miroglotta in order to learn a little bit information about how to keep yourself safe within your regular movements during your day. Then, during a guided asana practice designed specifically for low-back care, experience various techniques for mobility and stability including windshield wipers, pelvic tilts, bridge pose, hamstring stretching, partial crunches, and happy baby pose. 
26:02
April 18, 2019
S1/EP#6: Introduction to Alternate Nostril Breath 1:1 Ratio + 5-Minute Practice
Build a connection between your hand and wrist exercises, the concept of brain lateralization, and your experiences with breath awareness as you dive into the technique of Alternate Nostril Breath. Learn about the origins of this technique, and listen to some more recent scientific studies on its benefit to the human nervous system and mindset. Finally, experience it for yourself in a guided five minute practice. 
19:17
April 12, 2019
S1/EP#5: Hand and Wrist Care + 8 Techniques for Strength and Mobility
Whether you think about them often or not, your hands are probably a huge part of your daily life. They perform skills you need for survival, for employment, or for hobby. Sometimes, through inactivity or repetitive motion, hands and wrists suffer from common complaint like joint stiffness or carpal tunnel syndrome. Particularly in weight-bearing postures in yoga, the untrained hands and wrists might take the strain. In this episode, explore the anatomy of the hand as you examine and move your own. Practice and incorporate several simple hand and wrist exercises for mobility including circular movements with loose fists and tapping the thumb along each finger pad, and build strength in the top and the bottom of the forearm through weight shifting and awareness exercises in the posture table top.
24:16
April 5, 2019
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.
26:52
March 29, 2019
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. 
26:33
March 22, 2019
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. , 
31:39
March 15, 2019
S1/EP#1: Home Practice with Halle: An Introduction + Make a Space
Welcome to the first episode of Home Practice with Halle! Meet your host, Halle Miroglotta. Acknowledge common and personal obstacles to a home yoga practice through stories from yogis all over the world (including Hanna Ahn, Laimonas Gricius, Sonya Robinson,  Samuel Francis, Jess Victor, and Nikki Inniss), create a designated practice space in your own home, and shift your perspective with your first guided gratitude practice. 
22:49
March 7, 2019