These lessons merge the wisdom of yoga with the findings of Western research to create a rich and subtle experience for your whole being ..yoga sessions to rewire your brain & activate your genes for radical well being!
EPISODES: 18 Lessons
STUDIO: MARTINE DUBIN COMPANY
Yoga Therapy & Core Strengthening - Part ILESSON 1: Breath & movement together are introduced as a core concept of the practice. The simple poses help increase your leg & core strength, improve circulation, and thus increase the energy output of your cells. You will be left feeling grounded, stable & happy.
Length: 47:46 MIN.
Yoga Therapy & Core Strengthening - Part IILESSON 2: A variety of postures & exercises that will stabilize your core muscles & legs, and that begin to strengthen the arms & shoulders as well. Free & comfortable breathing is elaborated on as we slowly prepare for the more complex poses that will follow as the series deepens.
Length: 44:16 MIN.
Postures to Open the Shoulders & BreathLESSON 3: The last link in the chain of the limbs of the body is the opening of the shoulder girdle. Texting, computers & pressures of everyday life cause us to hunch forward little by little - these poses reverse that pull of gravity, opening the shoulders, chest, lungs & heart.
Length: 42:07 MIN.
Sun Salutations A + Finishing PosesLESSON 4: This video alone is enough of a practice to commit to everyday for general health & wellbeing. The Sun Salutations consist of 9 movements that combined with deep breathing heat the body internally, activating the internal organs, and removing toxins.
Length: 48:30 MIN.
Sun Salutations A & B + Finishing PosesLESSON 5: This 2nd type of Sun Salutation is made up of 17 movements and helps to increase your stamina, endurance & cardiovascular health. It is a challenging practice, but suitable for all levels of practitioners.
Length: 45:01 MIN.
6 Fundamental Standing PosesLESSON 6: The 6 fundamental standing poses address the flexibility of the legs & back muscles and increase the strength of the waist & arms. The liver & spleen are gently massaged. The standing poses also increase balance & spatial awareness, as you begin to hold your body in space in new ways.
Length: 41:49 MIN.
Your Life is Long as Your Legs Are StrongLESSON 7: There is a saying in yogic traditions that your life is as long as your legs are strong. Elderly people who have strong legs have more energy output from their cells due to increased mitochondria, and lead longer, healthier lives. The poses in this sequence bring great strength to your legs & lower back!
Length: 43:43 MIN.
The Jumping TransitionsLESSON 8: A hallmark of Ashtanga Yoga are the jumping transitions. They increase core, arm & shoulder strength. The lymph glands carry the bodies cellular waste to the detoxification organs (liver & kidneys), jumping transitions along with deep breathing, help the lymph to do its job!
Length: 40:53 MIN.
East & West Side Stretch + Oblique PosesLESSON 9: The seated poses illustrate the importance of balance & counter balance, or a pose & counter-pose, an idea that is a unique characteristic of this practice. If you bend forward, afterwards you need to bend backwards. If you rotate inwardly, following that, you should rotate externally.
Length: 43:32 MIN.
Head to Knee, A, B, CLESSON 10: The 3 head-to-knee poses are fundamentally important postures and can be practiced regularly for all around health & flexibility. They purify the pancreas, prostrate gland & urinary tract. They also increase the flexibility of the hamstrings, ankles & hips.
Length: 41:02 MIN.
Poses of the Sage A, B, C, DLESSON 11: These 4 poses gently massage the liver & spleen, and also stimulate the digestive tract. The positions require greater levels of flexibility & concentration, so they don’t all need to be tried in one go. It’s quite enough to try one, and then add on the others as you become comfortable.
Length: 45:33 MIN.
Challenging the Core & HamstringsLESSON 12: Core strengthening comes in many shapes & sizes. The boat pose is a basic core strengthening pose, strengthening the waist, hip-flexors, back & spinal cord. This requires hip flexibility gained from the earlier sessions, and a calm mind. Prepare to be challenged!
Length: 39:22 MIN.
Working Deeply with the HipsLESSON 13: These postures are said to be important poses for strengthening & purifying the lower intestines & sphincter muscles, strengthening our organs of elimination, as well as open the hips.
Length: 40:18 MIN.
Extended Leg PosturesLESSON 14: As you come to the final poses of the primary series, you will learn several, new movements that will test your core strength & control, as well as your hamstring flexibility. These are dynamic poses, challenging your newfound abilities!
Length: 40:00 MIN.
Back BendingLESSON 15: The back bending postures are invigorating, energizing, mind clearing & heart opening. After learning & practicing all of the different ways that you can bend forward, strengthen your core & open your hips, it is time to begin bending backwards.
Length: 44:19 MIN.
Inversions, Shoulder Thru HeadstandLESSON 16: During these most well known poses of yoga, gravity is reversed and you’re your body turned upside down. The headstand and shoulder stand redirect your energy inwardly and sealed into your body in a specific way that’s very calming for the mind, and relaxing for the body.
Length: 46:05 MIN.
Deep Breathing & MeditationLESSON 17: The culmination of yoga is deep, controlled breathing & meditation. It is through meditation that transformation occurs on a deep level, when our attention moves inward, toward deeper & more profound levels of self-awareness, understanding & wisdom. We connect with our higher purpose & our authentic self.
Length: 49:19 MIN.
Full Primary LessonLESSON 18: In this final session, all of the earlier sessions are linked together, in a continuous, 90 minutes long practice. Practicing along with this video will increase your stamina & proficiency in the postures, insuring that your breathing ratios remain constant & disciplined.
Length: 01:25:53 HR.