If you find these sessions valuable and it's within your budget, please make a donation through Venmo. If donating is not in your budget and you want to practice, please don't hesitate to join in.
Venmo: @ssSteph-G
https://venmo.com/
Donations are very much appreciated as they allow me to continue offering accessible yoga.
WEEKLY SCHEDULE
Sunday 9:30 a.m. Eastern Time 45 minutes
SUNDAY MORNING YOGA *via Zoom
BY DONATION
click link to join:
Who it's for:
This 45 minute class is for anyone—beginner to longtime practitioner. It focuses on presence, experimentation and learning, not performance or achievement. Listen to your body, mind and heart, and try to have fun. It's your practice.
What to expect during class:
Class definitely varies, but we frequently begin with a little loosely structured movement to shift some energy and a brief, quiet pause to settle, center, and transition into practice. Then we do some stretching and warming up (often lying or seated) and work up to a short standing flow followed by a few minutes to wind down and rest. Movement proceeds slowly, builds gradually, and includes moments of stillness and sometimes a bit of silliness. Although, it's not generally made explicit, there is a lot of nervous system regulation built in to each class. Many practices from traditional yoga regulate the nervous system by design.
There's lots of room to explore and make the practice your own. Choose your own challenges. Dial it up or tone it down. Everything is optional—try what you like, skip what you don't. I share from a trauma-informed perspective and am open to feedback so I can continue learning and doing better.
Before and After:
If you join class early, you'll be brought to a Zoom waiting room until 9:30 when I open the meeting and we get started. I stick around for a few minutes after the 45 minute practice to say hello, answer questions, and chat. You're welcome to unmute and stay for that or sign off and get on with your day. Either is a-okay.
WEDNESDAY 8:00 P.m. Eastern Time 30-40 minutes
RELAX & RESET - DEEP REST YOGA NIDRA *via Zoom
BY DONATION
click link to join:
Who it's for:
This class is for my fellow insomniacs and anyone who could use a break—if you're feeling stressed, tired, anxious, depressed, overwhelmed, overstimulated, if you're dealing with chronic pain, or if you could just use a little quiet down time. I think most people will find it beneficial.
Yoga nidra is a type of guided meditation which leads participants into deep relaxation allowing the brain to shift between states of sleep and waking where all kinds of healthy, restful, rejuvenating stuff can happen.
While yoga nidra is not specifically designed to make you fall asleep, it often has that effect, and that is a-okay. Your mic will be muted so no worries—snore away! This is a time for you to relax and rest.
The yoga nidra I share is modeled after a trademarked version of the practice that has been shown through research to have many benefits such as improving sleep, focus and mood, and decreasing stress and anxiety.
What to expect during class:
Yoga nidra is a listening/resting practice in which you're guided verbally through various states or layers of being—defined in yoga as the koshas. The practice is usually done lying in savasana with closed eyes. For this class, I recommend choosing whatever position you find most comfortable—one that allows for the most stillness.
Since evening screen time can interfere with sleep, aside from signing in and logging off, you don't need to look at your screen. Because I'm prone to insomnia, I pre-record these meditations and practice along with you. The recording is in video format—audio instructions accompanied by a simple (usually nature) video. I suggest dimming your lights and minimizing your Zoom window to cut down on light.
There's a minute or two of settling in/getting comfy included at the beginning of each practice. Please have whatever you need ready—a designated place to rest, blankets, cushions, pillows, maybe a fuzzy friend to snuggle with or your favorite plushie, whatever will help you relax and find comfort.
Before and After:
I'll have the meeting set up so you can sign in a few minutes early. At 8:00, the waiting room will open and the yoga nidra will begin.
There won't be the usual chat time afterwards. While I love and value our after yoga chats, socializing on screen that late in the evening almost always leaves me unable to fall asleep.
*When joining a Zoom session it's your choice! You can have your video on or off. Whatever feels most comfortable to you. You can pin my video in order to have a visual to follow. I give verbal cues while demonstrating the physical poses on offer.
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It's recommended that you consult a physician regarding the applicability of any recommendations and follow all safety instructions before beginning any movement practice. When participating in any movement practice, there is the possibility of physical injury. By engaging in ANY OF STEPH'S PRACTICES, you agree that you do so at your own risk, are voluntarily participating in these activities, and assume all risk of injury to yourself.
My hope is to provide a comfortable place for you to move and be without judgement. I guide you through a sequence of movement, breath work, and meditation. Do as much or as little as you like. You'll often be presented with a variety of options to choose from and given time to explore those options. Expect plenty of reminders to notice how you're feeling in the moment as well as encouragement to choose how to adapt your practice to best suit you. Sprinkled throughout are bits of yoga philosophy designed to reconnect with the core of human values where we find compassion, love, and joy. Sessions provide opportunities to focus, challenge yourself, get playful and creative, and rest.
Please move at your own pace, decide for yourself what to try and what to skip. Prioritize taking care of yourself.