Self-Care for Women: Practices for Resilience and Grace

Elena Brower teacher avatar
Level 1-2 - 30 min
As women, we often take on too much and find ourselves running on empty. This program offers both physical practice and time for calm introspection and rejuvenation. Focusing on practices that create stability in your body and enhance creativity in your life, you will cultivate both strength and softness, so you can meet your day with clarity and confidence.
12
Classes
4
Weeks
As women, we often take on too much and find ourselves running on empty. This program offers both physical practice and time for calm introspection and rejuvenation. Focusing on practices that create stability in your body and enhance creativity in your life, you will cultivate both strength and softness, so you can meet your day with clarity and confidence.
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Week 1

Yoga

Level 1-2 30 mins

Throughout this program you'll define and develop resilience while remaining serene. Learn to stand steady in your relationships and your practice, letting all currents of energy flow through you. The capacity to improvise requires structure, or a frame. Create this "frame" with cat and cow poses, lunges with expansive variations and uttanasana (standing forward bend), while maintaining a strong back and a soft front. Release in order to reveal your equanimity.

Yoga

Level 1-2 30 mins

Using subtle work in standing postures, you'll learn to stay serene even as you strengthen, creating a shift towards more peace of mind. Hold both strength and serenity in the same moment as you practice poses such as ardha uttanasana (standing half forward bend), plank and supported warrior III. Experience a strong back body with a soft front to broaden your perspective while staying centered.

Yoga

Level 1-2 30 mins

Learn the basics of sun salutations, using subtle cross-body work for dimensionality. Incorporate these elements into your practice and your ways of relating to the world around you. You'll maintain the balance of strong back and soft front gained in your first two practices, this time rounding the edges and picking up the pace. Begin with a familiar warm up of cat and cow poses, move on to lunges that cross the midline, then find paschimottanasana (seated forward bend) to wrap up.

Week 2

Yoga

Level 1-2 30 mins

Use this practice to locate more height and range of motion in standing postures, while substantiating the foundation of the poses. Maintain a soft front and strong back as in previous classes, center and see all facets of yourself clearly. Focus on opening your wrists and forearms in familiar poses and establish boundaries throughout standing poses, small backbends and hip openers. Stand firmly in your foundation and continue on your path to self-care.

Yoga

Level 1-2 30 mins

When you're organized and stabilized, your true capacity emerges. Maintaining your soft front and strong back and continuing your transition into backbends, you'll lift your energy upward so you can see your own significance. Fear not, you will not be practicing any deep backbends, just exploring some prep work to keep your front opening and your back strengthening. Dive deeper into familiar poses like down dog, warrior III and sun salutes. Get quiet in pigeon and conclude with baby backbends and savasana.

Yoga

Level 1-2 30 mins

Now that you see the strength of your back body and softness of your front body, explore how to organize your structure for deeper backbends. Expanding on concepts from throughout the program so far, arrange your body into frames in order to grow your interior spaces. Don't worry, no extreme backbending here, just gentle lifting of your front body. Enjoy a standing series with subtle backbends, camel pose and pigeon with a lifted heart.

Week 3

Yoga

Level 1-2 30 mins

Continue organizing, strengthening, and establishing your foundation while cultivating equanimity and compassion in backbends. Abdominal core work and arm work will also be introduced. How do we cultivate both strength and receptivity? Does our strength lend us the clarity to be better listeners, better in all our relations?

Yoga

Level 1-2 30 mins

Continue strengthening your core, using both breath and form. Observe and refine patterns of relating to yourself and others, seeing yourself as the heart of your household, your family, and your workplace. Move through warrior III, vasisthasana (side plank) and creative plank variations, and allow more fluidity into your practice and your life.

Yoga

Level 1-2 30 mins

Increased capacity in your lower body allows for more range in your upper body. See how expanding your range can develop your empathy and adaptability. How adaptable and empathetic can you be in any given challenge? How well do you know your reactions? Are you willing to shift reactivity into responsiveness?

Week 4

Yoga

Level 1-2 30 mins

Explore where intuition lives in your body by reaching past the perimeter of poses and bringing full breath everywhere. Periphery represents intellect, which is highly important, but the center of your being is intuition. Turn your intention inward and move into a warm up that encourages spinal flexibility before practicing warrior poses, lunges and hip openers. Conclude with forward folding and a nourishing savasana.

Yoga

Level 1-2 30 mins

Resilience allows us to improvise and be present amidst change and challenge, leading to increased incidences of insight. Build a steady foundation for your practice by reviewing all the postures in your program thus far. Move into a grounding chair pose, forward folds, warriors, balance postures and breath work to cultivate greater fluidity and strength in your being.

Yoga

Level 1-2 30 mins

Experience the grace that is born of resilience. Feel fully present in your body and precise in your mind while gently listening from your heart. Be willing to see what's in front of you and how you can best respond. As you move through your final practice, ask yourself, where do you stand in relation to your own inner being when you speak and act?

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