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Yoga Foundations is a 14-day program designed for people who want to access the benefits of strength, balance, and flexibility that come from yoga but don’t know where to start. This program breaks down the barriers, giving you the confidence to do the full 25-Minute Practice or attend a studio yoga class.
Kickstart your practice. This trailer provides a look at the Yoga Foundations program, featuring beautiful cinematography, originally composed music, and sequences that will give you the foundation you need and inspire you to return to your mat each day.
In this program preview, Cam shows you how to transition from Plank to Upward Facing Dog. From a weight-bearing pose to a heart-opening pose. Both poses are vital in building a lifelong yoga practice. We also show you a clip from the 25-Minute Practice, which incorporates the poses you learn into a full body strengthening practice.
Yoga Foundations comes with a program guide to assist you in learning the poses and yoga sequences included in the program. The guide is designed to give you a visual reference of each pose, along with the variations of each, through high-quality photographs and descriptions, and also includes a customized 14-day training plan to get you started. It’s perfect if you are on the go and want something to reference as you learn how to integrate a yoga practice into your everyday life.
This short practice will get you comfortable sitting and breathing intentionally. It’s a practice of being present. Remember — when we still the breath, we still the mind. Feel tension releasing from the top of your head to the tips of your toes as you finish this practice in Savasana, our conscious resting pose.
Spine Practice focuses on the strength and health of our spines. In our everyday lives, we rarely articulate our spine through its full range of motion. This practice will leave you refreshed and is a great supplement to sitting for long periods of time. It is also a great practice to do if you spend a lot of time doing one type of activity like cycling, weight lifting, or running.
Hamstring tightness is one of the most common problems that students face when beginning a yoga practice. This restorative practice focuses on opening the hamstrings with slow and conscious movements. Bring gentle awareness to the tightness in the backs of the legs, releasing tension with each breath
The 15-Minute Practice takes you through Sun Salutations, transitions into sitting and breathing exercises, and ends in Savasana, calling for you to focus on reaching a place of intentional relaxation and release of stress and tension in your body. After this practice, you should feel both calm and refueled in your body and mind.
Restorative Practice is a healing practice important for all levels. This gentle sequence takes you from one relaxing resting pose into the next, encouraging you to give yourself permission to rest. Poses are held for a few minutes each, so it’s normal for the mind to wander.
The 25-Minute Practice combines all of the poses and transitions from the Learn component into a full body strengthening practice. Focus on moving with the breath and maintaining the correct alignment throughout the practice.
Knowing how to sit properly is vital to our overall health and wellbeing. This is a very important pose that you can (and should) practice anywhere. It’s a hip opener that’s great for the spine and has a long list of benefits. Good posture will help with lower back pain, prevent headaches, increase energy, and so much more.
Breathing is one of the most important things we do. Breathing correctly is an effective technique to reduce stress and increase our ability to move through life with a calm confidence. You can also practice these exercises in your car, on the bus, or while you are at work.
Savasana is a conscious resting pose to help you release stress and tension in your body and mind. Make sure to support your body before starting so that you can fully let go during the pose. Savasana is all about finding the balance between movement and stillness.
Cat-Cow is a great pose for the spine and circulation. This pose engages your arms, shoulders, core and pelvis, and will ultimately help you stand taller and move stronger in your life.
Child’s Pose is a calming rest pose that opens the hips and stretches the thighs and lower back. It’s the ideal pose to come to for rest while practicing on your own or in a yoga class. Although foundational, Child’s Pose can be quite challenging if you don’t know how to support yourself in the pose.
Ragdoll is a transitional pose that brings you from standing upright to touching the floor with your hands, and back to standing again. The purpose of this pose is to move with your breath as you increase your spinal mobility and core strength. Practicing Ragdoll will help to release tension and build strength in the neck and back, improve flexibility in the hamstrings, and improve posture.
Forward Fold is a hamstring stretch that teaches you to hinge from the hips. In this pose, use your knees and feet to support your back, and elongate the spine while breathing slowly. Forward Fold will feel difficult at first but hamstring flexibility improves quickly, especially if you practice this pose once a day.
Reclined Hamstring is a hamstring stretch supported by the ground. It’s a gentle stretch and great for opening the hips and reducing lower back pain.
Plank pose is all about strength, stability, endurance and activating your core. This weight-bearing pose is critical to practice for our entire life because it keeps us strong. Plank pose will also help to improve your posture, balance, and flexibility.
Upward Facing Dog is a pose that stretches the chest and spine while strengthening the wrists, arms and shoulders. It improves posture, energizes the body, and provides relief from fatigue.
Downward Facing Dog is a common yoga pose. You’ll encounter it in Namaste Yoga as well as most yoga classes that you attend. The pose stretches the chest and shoulders, and strengthens the upper body, arms, shoulders, chest and legs. In other words, it strengthens and energizes the whole body.
Sun Salutation sequences together some of the poses we’ve just learned: Plank pose, Forward Fold, Downward Facing Dog and Upward Facing Dog. The breath is key. Every movement in the sequence has a choreographed inhale or exhale.
Reclined Butterfly is a relaxing and restorative pose. This hip-opening pose gently stretches your inner thighs and groin, and helps you to let go of tension and calm the body.
Twists introduce a new way of moving the spine, not just through a forward bend / backbend, but side to side. They are great for spinal health and can be very calming for the nervous system.
Lunge pose is a foundational pose for many different types of movement practices, including yoga. Lunges strengthen the core, the legs, and increase stability in the hips.
Cam is an established yoga teacher and multidisciplinary trainer. She found her love of yoga after a rock climbing accident that forced her to shift her perspective on movement and health. Her curiosity and passion for teaching movement has led her to study a wide variety of practices, including rock-climbing, yoga, pilates, gymnastics, circus performance, cross-fit, boxing, and high-intensity-interval-training. Cam is known for being able to balance on her hands almost as well as her feet. When teaching, she loves finding creative ways to help students push their boundaries and loosen those tight, hard to reach areas of the body. Cam is a well-rounded trainer who likes to find new challenges for herself and sees no end to how movement can be incorporated into one’s life.
Amanda has a long history with sports and movement. As a young girl, she practiced gymnastics and figure skating before moving on to a career as an elite junior tennis player where she first developed a foundation in conditioned training. Amanda compliments that dynamic training with over 15 years of practice and 10 years experience as a yoga teacher with a strong focus on restorative yoga. She teaches people how to access movement from where they are now and at whatever stage they are in their life. Amanda will empower you to create a personalized daily movement practice even if you only have ten minutes. She believes that when we move our bodies, we move our lives forward, opening ourselves up to new opportunities for creativity, connection, and lifelong health. Her classes balance effort with ease, making time for both high-level athletic training and a quality of rest in practice.
Kate is passionate about all forms of movement, but yoga is the form that she has spent her life exploring in depth. Having studied with luminary teachers in India, Canada, and the United States, her rich understanding has become its own powerful voice in her decades of international teaching. Kate choreographs phrases of yoga poses that embody the grace of the natural world, while emphasizing breath as the key to moving with clarity. Kate views each practice as a journey for all ages and levels of understanding. She wants her students to find grace within their limitations and sees yoga and movement as a creative expression and physical therapy. She aims to create an active calm through movement, breath, and attention to detail.
The Yoga Foundations program has been in our heart for years. We wanted to create a program that was the perfect place to start. There were a few things that were important to us in creating this program. Making it accessible to everyone through pose modifications and the use of props. Creating a plan that would work no matter how much time or space you have or what your current level of ability is. And since Yoga Foundations is for beginners, it was also important to show people who are new to yoga, both in front of and behind the camera, making for a fun and collaborative environment. These are a few things that make this program unique.
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