Yoga Nidra

YOGA NIDRA, DYNAMIC RELAXATION, OR THE ART OF NAPPING

Yoga Nidra is a highly effective practice of dynamic relaxation that reduces stress, improves sleep, increases immune function, and can help relieve chronic pain and fatigue.  If you feel like you never get enough sleep, or you are exhausted by the end of a busy work day – this is the practice for you!  Refill your well with this gentle practice.

Yoga Nidra can be safely practiced by people of all ages, sizes and mobilities.  All that is required is the ability to sit or lie down in a comfortable position.  I will guide you into a state of relaxation and through a series of awareness practices such as body scanning, conscious breathing, and guided visualization.  You may want to wear comfortable clothing and bring a blanket and/or a pillow.  

Yoga Nidra Deep Rest and Relaxation

Yoga Nidra is the state of consciousness between sleeping consciousness and waking consciousness where the relaxation response and regeneration occur. This healing practice relieves stress patterns by retraining the nervous system to relax which creates a natural setting for the body to heal itself. Yoga Nidra is the perfect supplement to yoga, therapy, meditation, and other healing modality.

In Yoga Nidra the brain enters into healing theta brainwaves (the same as in deep REM sleep), the body enters into its healing parasympathetic response, and we are able to release samskaras - the energetic/emotional blockages and patterns that can drain energy and restrict your life.  It is said that one hour of Yoga Nidra is equivalent to 4 hours of regular sleep! 

A growing body of research indicates that mind-body approaches can help people interweave healthy lifestyle practices into their daily lives that help alleviate pain, promote better sleep, increase resiliency, reduce anxiety and teach self-care management into their daily lives at a fraction of the cost of traditional therapies.

Studies conducted at Stanford, the University of Missouri, University of Ohio, and others have shown Yoga Nidra techniques to be effective to reduce symptoms of stress, anxiety, trauma, depression, high blood pressure, insomnia, and addiction, to lower cholesterol, to increase feelings of well being and calm, to enhance creativity and motivation, to strengthen the endocrine system, and balance the nervous system.

A 2005 study at Walter Reed Army Medical Center found Yoga Nidra techniques highly effective in reducing PTSD symptomology in veterans.  iRest, a specific protocol of Yoga Nidra techniques, is currently being used in treatment programs at Walter Reed Army Medical Center and over 30 other VA and army hospital sites across the US.

Yoga Nidra is exactly the kind of yoga I need.
— Karen Brody
In today’s busy world with its abundance of chronic stress, exhaustion and over-stimulation, I find Yoga Nidra is absolutely essential for rejuvenation and relaxation. Jasmine’s gentle calm and soothing voice and presence helps me melt away accumulated stress and calm my jumpy nervous system. Attending this class regularly allows me to sleep better, think more clearly and experience more love and joy in life. It fills my cup!
— Susan, student

Yin Yoga

*Available by private consultation only*

All levels.  Beginner-friendly

Yin Yoga is a quiet, internal practice of being present with the body and with what is arising in the mind.  It is a physically passive practice of deep compression and release.  It engages the energy body through working with the meridians, the same channels of energy that an acupuncturist works with.  In fact, some people liken a yin yoga class to a mini-acupuncture session, without the needles!

It is derived from Taoist Yoga and is a beautiful complement to an active (vinyasa, yang) yoga practice by making your regular yoga practice ‘juicier.”  Additionally, Yin Yoga can be an effective way to address postural and structural imbalances in the body.  Yin yoga is popular with runners and athletes, the slow deep stretch of a yin class is great cross training and helps balance the intense effort of preparing for a marathon.

In this yin yoga class we will:

  • Create space in the body
  • Hold poses for 3-7 minutes
  • Lubricate the joints to find ease and greater range of motion
  • Clear and open the energy channels in the body, allowing from greater circulation of chi and prana
  • Release the tension held in the Fascia (this is the same tension that massage practices such as myo-fascial release and Rolfing address)
  • Marinate the connective tissues- tendons, ligaments and fascia- as well as the bones and joints in order to increase ease and flexibility and improve the functioning of the body as a system

Each class ends with a Yoga Nidra session.  Yoga Nidra is a practice of dynamic relaxation that has been shown to dramatically reduce stress.  In studies, it has been shown to be effective for battling burnout, curbing anxiety, and alleviating PTSD.  It is also incredibly supportive to creative work.  Yoga Nidra is practiced in a comfortable lying down position and is similar to a guided visualization.  It encourages the body’s parasympathetic nervous system to engage the rest and heal response while it invites the mind to drop into theta brainwaves thereby effecting profound restoration and healing.

Yin Yoga

For More info on Yin Yoga, Check out these sites:

 

Yin Yoga article by Paul Grilley in Yoga Journal

 

Yin Yoga Interview with Sarah Powers

Mommy & Me Yoga

Babywearing yoga

*Available by private consultation only*

Get out of the house and meet other Mamas who have little ones!  Bring a baby carrier or wrap if you have one, if you have extras, bring one to share!  We focus on toning and strengthening the pelvic floor, core muscles and abdomen; on building strength and stability; finding peace in the middle of chaos; and opening the shoulders, upper back and heart to release the tension that build from carrying and feeding your little one.  We practice yoga breathing to release stress and as a take-home technique for relaxation during sleepless nights. 

Mommy and Me Yoga Class
Yoga with baby in a sling
Goddess Yoga pose with baby in a sling

New Mama Yoga Classes

$100/ 1 hour class + private consultation

Classes will be held in the comfort of your own home. 

New Mama Yoga helps you develop strength in your core and balance in your life.  New Mama Yoga can be done with your little one!  Practicing yoga while wearing baby has beautiful benefits for you and for baby! 

I will bring a yoga mat and props and teach you how to use common household objects as your own props for while I'm not there.  (Couch pillows, dining room tables and chairs are my favorites.)

This is a great option to set up a DIY yoga or meditation practice to support your transition into motherhood, get your body back or to address specific concerns (diastisis, pelvic floor rehab, healing from C-section).

New Mama core work

I completed Prenatal and Postnatal Yoga Teacher Training at the Seattle Holistic Center.  It was a comprehensive 85-hour training program covering prenatal yoga, therapeutic applications of yoga for pregnancy, yoga and massage for labor, post-partum yoga, infant yoga and massage and a whole lot of love!  My mother is a midwife, and I grew up in the world of childbirth education, doula and midwifery work.  I'm so very excited to be able to serve the Fairbanks birthing and mothering community in this way!

Kripalu Yoga

*classes available by private consultation only*

 This all-levels yoga class provides a strong foundation in yogic breath and posture practice and introduces yogic philosophy.

This gentle-to-moderate class is perfect for beginners and for those interested in a deepening dialogue with their body. We build the foundation of an integrative practice which focuses on alignment and breath while building awareness, strength, and flexibility. We invite a quiet mind and melt away tension and stress. Each class includes asana, pranayama, meditation, and philosophy.  This class approaches the physical practice of yoga asana as a mindfulness meditation, focuses on the breath, explores the energetic body of chakras and meridians, and offers restorative practices. 

Kripalu means "being compassion" in Sanskrit.  Kripalu Yoga is an inquiry based practice with the invitation to 'dive in and in', encouraging the student to listen inwards to the wisdom that resides deep within bones and heart.  Kripalu Yoga supports the student's individual journey towards their most authentic self and has been called the "yoga of inner alignment.”

In Kripalu Yoga, you learn may of the same postures as in other yoga classes, but the emphasis is not only on how you practice, but also on how you live your life.
— Bhramani Liebman

Kripalu Yoga is an integrated system of self-transformation that empowers you to realize your full potential. The journey begins as your revitalize the body through postures, breathing exercises, and relaxation techniques. It deepens as you learn to focus awareness, enabling you to enter meditative states that awaken compassion and clear the mind. Through the practice of Kripalu Yoga, you discover how to nurture the roots of health, catalyze personal growth, live with greater skillfulness and joy, and transform your sense of what it means to be alive.

Eagle Pose Garudasana
Side Warrior Pose Virabhadrasana
Triangle pose with block Trikonasana
Kripalu in white text with serifs on a red background

On Pregnancy and Practice

My yoga-selfies chronicling the progression of this baby bump in headstand notwithstanding, my practice is changing with pregnancy.

18 weeks

18 weeks

24 weeks

24 weeks

25 weeks

25 weeks

Partly because of the physical changes, and the discomforts of SI joint dysfunction and pubic symphisis dysfunction that I get to have the great pleasure (ha!) of exploring, but mostly due to the greater internal shifts in focus and priority. 

My personal practice has always been more gentle, more exploratory, sensitive to the demands of the day.  But it has been a physical practice.  One where I use the poses as a form of meditation, and one that ends with a few minutes in seated silence or chanting, but one that is about getting on the mat and moving my body.  These days that formula is upended, stood on its head as it were!  These days I might start with a few minutes of cat/cow, of downward facing dog, of headstand - though it is an 'advanced' pose, it is one that body and baby are both so happy in-, of wide legged forward fold...  but the bulk of my personal practice is one of silent meditation, of non-verbal communication with this little shining being within me, of pranayama, of chanting.  Baby loves chanting. 

It makes the best sense in the world of course - chanting is a vibratory practice.  Vibrations that move through and affect the liquid body in beautiful and healing ways.  And baby lives in an internal aqueous world.  Chanting then, is not only a sound practice of auditory experience for baby, but a whole-body sensory experience.  We chant mantra, we chant longer prayers.  I experience a freedom and a beauty in chanting that I've never found in singing.  Chanting soothes me, melts away layers of tension, puts me in touch with the multi-dimensional reality that interpenetrates with this physical world of objects and sensation. 

Chanting fools my monkey mind into thinking that I'm "doing" something "worthwhile" rather than "wasting" my time in silent meditation.  And after chanting, silence is welcome.  Silence takes on a resonant quality all its own. 

I sit in sound or I sit in silence and baby sits with me.  Its a quiet practice, deep and internal, not a practice that shows on the surface.  It suits us.