1. Sequences for insomnia are among the most common things students ask for. Yoga has been proven to improve our energy levels and the restorative nature of our sleep. Here is a sequence including sarvangasana (shoulderstand) and halasana (plow pose), which should be learned with a teacher. As an alternative, lay on the floor with your legs on the wall, making an L shape with your body. Find release in your body and your breath and over time your mind will release, as well.

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  2. Beginner friendly but thorough opening of hips, hamstrings, spine, and shoulders with an optional inversion (handstand, headstand, forearm balance, or prasarita padotonasana if you want to keep your feet on the ground:)) If the practice progresses because we practice often, rather than once in a while, there will be days when you have limited time. When you have limited time, it can be most effective to choose fewer poses and allow yourself to go into them, deeply. By not hurrying the time you have, you open the door to mindfulness. You open.

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  3. The perfect nightcap OR sequence for anxiety and stress in the body at any given time, since the shift we want to make is similar. We want to dissolve the tension in the body so that the mind has room to let go. If the body remains 'on', it will continue to fuel the sensations and thoughts of worry, work, or strain in a never ending feedback loop. Release body, quiet the heart.

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  5. Therapeutics for the shoulder girdle, upper back, and chest. A beginner level approach to the sensations of the arm, neck, and shoulder area without "advanced" postures. A great once in a while practice for those who have a vinyasa practice, with all it's chatturangas, arm balancing, and possible shoulder over work; I recommend you at least go through this sequence once to feel the sheathing of the arm to the heart and lungs, pick up a few movements therapeutic for your own body, and practice those few things, frequently.

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Yoga and Mindfulness Therapy

Karin Carlson Business

Drawing on Hatha, Restorative, and Yin styles these sequences focus on the body mind connection, the power of yoga to heal, meditation and restoration of spirit and emotions.

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