VIRTUAL SOCIAL DISTANCING SERIES RECORDINGS

ABOUT THE 11 PART SERIES: These 11 sessions were recorded LIVE on Instagram each week during the COVID-19 pandemic quarantine. These sessions were and are offered freely to people who want to begin or continue cultivating their yoga practice at home virtually. These 10 yoga sessions are designed to a featured R&B song for each week that includes a specific asana sequence, yoga jnana (knowledge)/insight/philosophy topic, with a focus on the somatic and energetic parts of the body. Each session includes three rounds of the same sequence. Round 1 is a tutorial where you can begin to understand the breakdown of each asana (physical postures) as it pertains to cues and alignment, Round 2 is the same flow to the music with the cues, and Round 3 repeats the flow with minimal cues allowing you to find freedom, confidence, and meditation in the practice. These sessions are also around 30-35 minutes and can be practiced anytime! The 11th session is solely meditation and ideal for anyone wanting to learn the basics or seeking a guided meditation practice.

VIEW THESE LIVE VIRTUAL SESSIONS BELOW

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Session 1: "Surrender" by Jhene Aiko featuring Dr. Chill

Session 2: "Ocean Eyes" by Billie Ellish /Jnana Focus: Understanding the true essence of yoga: yoga discipline, holding the integrity of postures, and finding freedom /Somatic Focus: Belly & Back/ Energetic Focus: Heart openers and grounding postures connection to the Earth

Session 3: "Better" by Khalid /Jnana Focus: Emergence, cultivating & understanding prana (energy), & chakras / Somatic Focus: Half Mandala flow from the Earth to flowing warriors/ Energetic Focus: Activating all of the chakras (energy centers) to raise the vibration

Session 4: "Any Time, Any Place (Jam & Lewis remix)" by Janet Jackson/ Jnana Focus: Understanding the wisdom body: what we hold on to and how to let it go & cultivating Devotion / Somatic Focus: Hip openers/eka pada (one foot) postures, pulsations & holding the expression Energetic Focus: Releasing and letting go of tension & trauma in the body to heal and release held and/or blocked emotions

Session 5: "Focus" by H.E.R /Jnana Focus: Understanding the drishti, releasing the fascia by focusing on physical alignment, & using ujjayi (ocean's breath) pranayama (breath control)/ Somatic Focus: Releasing the fascia within the muscles by using the wall (All POSES ARE ON THE WALL, inspired by vipirita-legs up the wall) Energetic Focus: Restorative and supportive

Session 6: "Set the Mood/Until the End of Time" by Justin Timberlake /Jnana Focus: Bringing balance to te body and understanding the yin & yang (ida & pingala, feminine & masculine, stillness & movement) in everyone and everything by embracing the both/ Somatic Focus: Full body work out integrating strength, balance, movement and stillness of longer holds. Energetic Focus: Balancing ida & pingala in the body

Session 7: "Good Job" by Alicia Keys Jnana Focus: Understanding the 4 paths of yoga, the power of gratitude, and sending energy / Somatic Focus: Restorative flow using household props focusing on the lower sacrum and leg lines (towel, pillow, blanket, and scarf/bandana encouraged) Energetic Focus: inspired by her Good Job Challenge where we will use the practice to cultivate love, light, recognition and gratitude to ourselves, and then share, dedicating the energy and practice to a person you feel is doing a "good job" during this pandemic. *Please note: I would suggest using a speaker or headphones to improve the audio and eliminate white noise.

Session 8: "Walked Outta Heaven" by Jagged Edge /Jnana Focus: YO/CO co-created, collaborative, & customized by weekly participants, finding bliss in yoga, and the mind.body.spirit connection / Somatic Focus: Mixed levels flow of sensual long holds with challenge and vigor, targeting the upper back and shoulder area by integrating the theme of interlaced fingers. Energetic Focus: Anahata chakra, the heart, and restorative savasana at the end with the use of a bed pillow. Ideal for anyone working at a computer, taking care of children, cooking meals, feeling the world on their shoulders, or finding themselves in negative thought patterns.

Session 9: "Easy" by DaniLeigh featuring Chris Brown /Jnana Focus: Understanding the power of the hands (according to Vedic philosophy) through mudras and Tai Chi inpsired breating / Somatic Focus: Using the hands with a series of asanas Energetic Focus: Hand mudras and pranayama to cultivate awareness, meditative movement, and energetic connection between the individual with the cosmic collective.

Session 10: TBD

Session 11: POP UP LIVE 444 Mass Global Meditation Do you want to learn to meditate? Are you seeking clarity during these difficult times? At 10:45 I was joined by others on Live and around the world to meditate for world peace, healing and clarification. This video discusses why and how to meditate, alternate nostril breathing pranayama, a 10 minute meditation, and overall insight into coping and healing through the COVID-19 crisis.