Discover your inspiration to follow your heart's desire with this 10 minute guided meditation to manifest your dreams. Learn more about doces massage + yoga at www.docesmassageandyoga.com Intro/Outro: 1 Wolf, 2 Wolf, 3 Wolf, 4 by Carbon Leaf Listen on Spotify https://open.spotify.com/album/4tiGlEhSoS5tarnhxAzTqa?si=XPnbRjUXSuqA6ukgwqs8Hw Guided meditation written by Jason Stephenson https://www.zenroyaltyfree.com

Stacey Doces, LMT, RYT doces massage + yoga https://www.docesmassageandyoga.com/ Join me in this 30 minute gentle flow to help calm and relax the nervous system followed by 30 minute Yoga Nidra to find relaxation and calm. Be sure to listen to your body and always stay within your range of motion. If you need to adjust, add more supports, or move out of a position at anytime, please do what is best for you in that moment regardless of the instructions I am giving. **SUGGESTED PROPS** 2 pillows 2 yoga blocks 1 or 2 blankets 1 eye covering 1 yoga mat or soft and supported surface **YOGA NIDRA** Yoga Nidra practice begins at 27:15 The audio only version of the Yoga Nidra portion can be found here: https://docesmassageandyoga.podbean.com/e/yoga-nidra-for-relaxation-and-calm/ Yoga Nidra (or Yogic Sleep) is the practice of finding rest in the space between wakefulness and sleep. It allows your mind to be alert while your body is in a deep state of relaxation. Yoga Nidra is practiced laying down in a comfortable position while being guided through a meditation. This Yoga Nidra meditation includes a full body scan. Although it is the goal of Yoga Nidra to stay awake throughout the practice, it is also likely that you will experience sleep while practicing. Don't worry! Even if you fall asleep, your subconscious mind still hears the meditation and you will benefit from the practice. With time and practice, you will be able to stay awake and alert. Be gentle with yourself. DISCLAIMER: Yoga Nidra is not suggested for anyone experiencing dissociative mental illness such as schizophrenia. If you have questions about whether Yoga Nidra is right for you, please contact your health care provider before practicing. **MUSIC** If you would like to listen to music during this practice, try this playlist with music by Fred Westra. https://open.spotify.com/playlist/6CVG0PZZH6HCzA684DrIaT?si=f1e2a71b4b2e492e Helpful Hint: You can listen to this playlist on YouTube by clicking on the link at the start of the video. A new tab will open with the playlist. Be sure to control the volume in each tab by clicking on the slide button next to the volume icon on the bottom of each video. Music Intro: 1 Wolf, 1 Wolf, 3 Wolf, 4 by Carbon Leaf Listen to this song and more on Spotify https://open.spotify.com/artist/4bofI6U62c9ZvTOrORFVwc

Free your feet from pain and fatigue with this simple self care routine that focuses on your lower legs with breathwork, gentle range of motion, and long hold stretches. Props needed: + Chair + Massage Ball, tennis ball, or racquet ball + Half foam roller or a rolled up towel + An open wall Please consult your health care professional before beginning any new exercise routine. If you experience any pain or discomfort during this video, stop and readjust or opt out of the movement.

Hi Friends! Let’s talk psoas. The psoas (or iliopsoas) is our deepest core muscle and is responsible for many movements including hip flexion, lumbar spine flexion, and external rotation of the hip. It attaches at the lower vertebrae, slides down the inside of the pelvic bowl, and attaches to the femur. A psoas can become tight from sitting for prolonged periods of time, and can cause lower back pain and limitation in leg movement from the hip. It can also contribute to an increased curve in the lower back which can be very painful. What a bugger! Never fear - Bridge pose is a wonderful posture to help bring length back into this mysterious muscle and a great way to restore movement and balance. Take this supported posture slowly. It may take some time to increase the duration of this stretch. Be sure to breathe and listen to your body. If you feel discomfort, reduce the intensity of the pose by using a smaller support or by using none at all. As your psoas begins to lengthen and increase in flexibility, you will be able to slowly engage in the posture for longer periods of time. Always be kind to yourself and stop when you need to stop so you can do more things tomorrow. I hope you enjoy the freedom and movement Bridge pose has to offer. Be well! Stacey Doces, LMT, RYT-200 Visit me online at HTTPS://www.docesmassageandyoga.com

30 min seated chair yoga for focused mobility of hips. Props needed: + Chair or stool + Yoga strap or towel At no time should you experience sharp pain or discomfort. You should only experience muscle stretch and aim for a sensation of no more than 5/10. If you feel pain, discomfort, or more than 5/10 sensation, reduce your intensity or come out of the pose completely. Always consult a doctor before participating in any exercise routine.

In this 30 min Yin Yoga sequence we will unravel the tension in your lower back. Long holds, gravity, and relaxation will help you feel relief and mobility in your lower back. Props needed: +Yoga Blocks At no time should you experience sharp pain or discomfort. You should only experience muscle stretch and aim for a sensation of no more than 5/10. If you feel pain, discomfort, or more than 5/10 sensation, reduce your intensity or come out of the pose completely. Always consult a doctor before participating in any exercise routine.

This restorative breathing technique has a balancing effect on your nervous system and is always a good choice, day or night. If you’re wound up, it will calm you down; if you’re feeling down, it will lift you up. Like drinking a glass of water, it’s always safe, always appropriate, and always healthful. • Practice any time, day or night • Use before high-stress meetings or presentations • Use if you’re feeling sluggish midday • Use during all yoga practices and low-intensity exercise PRACTICE SAFELY Always practice in a safe environment and never practice while driving or in water.

Need a boost? Before you grab another cup of coffee, try this reviving breathing technique. Breath of Fire is excellent to use first thing in the morning or just before activity to help increase your energy level and get you moving. PRACTICE SAFELY If you're new to Breath of Fire, start slowly, aiming to do it for 30 seconds. Always practice in a safe environment and never while driving or in water. Avoid this breathing technique if you're pregnant, have high blood pressure or have a heart, spinal, or respiratory condition. If you get dizzy or out of breath, stop and let your breath return to normal. Always seek the advice of your health care professional before engaging in breathwork activities.

Ready to unwind? This evening practice is a very relaxing breathing technique. Relaxing breath is down-regulating, relieves stress, and can help put you to sleep. It triggers a strong parasympathetic (rest and digest nervous system) response, reduces your heart rate, reduces activity in skeletal muscles, and improves digestion. It’s extremely common for students to fall asleep while using Relaxing Breath, so it should be used with care, and only when appropriate. • Use primarily before bed • Can be used (with care) to reduce intense stress or anxiety • After eating, this breathing pattern can aid in digestion PRACTICE SAFELY Always practice in a safe environment and never while driving or in water.