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Learn to release tension and increase your energy levels.  All Yoga practices focus on deep breathing while moving through poses, making this practice a moving meditation. Deep breathing into the belly increases oxygenation, lowers the heart rate and blood pressure, improves digestion and creates a calming effect on the mind. Learning how to breathe deeply is an effective way to handle stress.

Follow along with Katie in this all levels yoga therapy practice designed to release tension in the low back, hips, and shoulders. This practice can be done anytime of day! In the morning when you are stiff or anytime your low-back hurts.  This practice is beneficial for people dealing with: - strained low back muscle - herniated discs - sciatica Please listen to your body and stop the practice if you feel pain at any time!

This week on Bonnie and Katrina's Bounce Back Radio Show hosts Bonnie and Katrina sit down with Be The Change Yoga Owners Katie and Allison to discuss a holistic approach to yoga and wellness. Listen as Katie and Allison dive into how to handle chronic illness, stress and how yoga can be transformational for your health and life. 

30 minute Energizing Yoga Flow...A perfect practice for the morning, as it builds heat and energy in the body!  This fun and energizing vinyasa yoga flow sequence is designed to prepare the body to move into deeper backbends. The focus of this breath-centered practice is to move into Ustrasana or Camel Pose. Backbends have so many wonderful benefits, and it is important to move your spine through its range of motion to keep it healthy.   We spend so much of our day hunching forward, whether it is sitting at a desk, driving in the car, or on the couch. Backbends help to reverse the effect of our slouched posture. These postures will help to improve your breathing, open the heart center, stretch the muscles of the front of the body, strengthen the muscles along the spine, flush blood and oxygen to the kidneys, and give you an overall boost of energy.   Please listen to the wisdom of your body, and only do what is appropriate for you today. If you feel any pain or discomfort, or cannot breathe while moving into Camel Pose, please come out of the pose, or work with the modified variation. Remember that the poses are designed to create space in the body so that we can breathe deeper. Let your breath be your guide. Enjoy the practice. Namaste. Keep in touch with BE THE CHANGE YOGA: Confidence, Wisdom & Joy! Facebook:  https://www.facebook.com/pages/Be-The... Yoga/570155823031009  Instagram: @bethechangeoc

Yoga Exercises for Lower Back Pain: 15 minutes for quick relief...This can help with sciatica, herniated discs, and general low-back discomfort.  Follow along with Katie in this all levels yoga therapy practice designed to release tension in the low back, hips, and shoulders. This practice can be done anytime of day! In the morning when you are stiff or anytime your low-back hurts.  This practice is beneficial for people dealing with: - strained low back muscle - herniated discs - sciatica Please listen to your body and stop the practice if you feel pain at any time! Did you know that lower back pain is the second leading cause of missing work?! Most people have pain from strained low back muscles, herniated discs, or sciatica. We often times experience these back issues due to poor posture, lack of movement, excess weight, and improper body mechanics. This video explains why these conditions occur in the body and provide a gentle all-levels yoga practice to prevent and treat these ailments. This practice is beneficial for all of those conditions. This practice may appear very simple, however the health benefits are quite profound. Simply raising the arms over the head elongates the spine, stretches the muscles alongside the spine, flushes new blood to the disc between the vertebrae, and opens the shoulders, reducing neck and shoulder tightness. Bringing the knees to the chest, as shown in the video, helps to relieve tension in the low-back and stimulate blood-flow while opening up the low-back area. Knees to chest is beneficial for almost everybody. This is one of the poses that will almost always make you feel better when you have pain or discomfort. This yoga therapy sequence also releases tension in the hips and hamstrings which often times contribute to low-back problems. The component of the breath is also very important in yoga and is highly emphasized in this breath-centered practice (one breath, one movement). When Katie's was doing her Yoga Therapy training with Larry Payne at LMU, her father was experiencing severe low back pain and numbness down his left leg. Katie described these symptoms to Larry and he gave her this exact practice, which provided her father the first sign of relief in months. Originally, her father was sent home from the doctor with pain medicine and no other tools to deal with the pain -- he was just told to come back in a few weeks. Katie and her father diligently did this practice twice a week and it reduced the numbness in his leg as well as the pain in his low-back, leading him to feel more empowered to manage his own pain. Music by Kevin Macleod Keep in touch with BE THE CHANGE YOGA: Confidence, Wisdom & Joy! Facebook:  https://www.facebook.com/pages/Be-The... Yoga/570155823031009  Instagram: @bethechangeoc ________________________________________­_____________

Prenatal Yoga (all levels): 20 min. Prenatal Yoga Practice to Calm the Mind and Strengthen the Body - HD During pregnancy, the practice of yoga can be so beneficial for mother and baby. The postures can relieve the common aches and pains cause by your growing baby and changing body. Deep breathing can relax an anxious mind and meditation can deepen the connection to your baby.  This practice is designed for all levels and can be done alone or with your partner. It can create a feeling of spaciousness and lightness in your body as we open and strengthen shoulders, hips and back. Having a yoga block and a few blankets or pillows may make this experience even better.   At the end of the practice, please take at least 10 minutes to relax in the final pose, Savasana.  Prenatal Yoga is designed to help mamas become strong, flexible, peaceful and empowered at all stages of pregnancy. Yoga postures, breathing techniques, and meditation, interwoven with childbirth education will help you adapt to your blossoming body, prepare for childbirth, and enhance a loving connection to your baby.  A positive experience during pregnancy and birth is possible!!! A consistent yoga practice can help with this phase of life as well as with the many changes your body and emotions go through after the baby arrives.  Lauren began her yoga practice in 2003 to relive chronic low back pain and it worked! Since her first yoga teacher training in 2006, she has experienced the benefits of yoga at all stages of life; as a single woman, in marriage, during pregnancy, and now as a mother. Lauren’s intention, through the teaching of postures, breath and yoga philosophy, is to create a spaciousness in the body, a calmness of mind, and softness of heart that students can take with them off the mat and into their lives. She loves helping mothers-to-be discover their strength and confidence as they prepare for birth and raising a family. As a teacher trainer, she is honored to guild budding teachers on a journey of changing lives one breath at a time. For more information about Lauren's schedule and offerings, please visit: http://bethechangeyoga.org/?page_id=1074 Lauren's personal website with workshops and trainings: http://www.laurenhornyoga.com/

This gentle yoga practice is a great way to help you relax and unwind at the end of the day, or you can practice in the middle of the day if you feel the need to slow down. In this mellow practice, you will gently move through a series of postures to help relieve any stress that may have accumulated throughout your day. In addition you will learn some cooling pranayama (breathing) techniques that will help calm the body and bring tranquility to the mind. Please honor the wisdom of your body, and if something does not feel good to you, please come out of the pose and find a position that does feel good today. KEEP IN TOUCH! ~~ www.bethechangeyoga.org~~ FACEBOOK: Be The Change Yoga INSTAGRAM: Be The Change OC

A 9 minute Yoga flow for Your Feet which will improve foot flexibility, while enabling balance and relief from foot pain.  Be The Change Yoga's aim is to make Yoga accessible to everyone and create a studio that integrates the philosophy and subtler aspects of Yoga into every session. We believe Yoga provides the antidote to the stressors and chronic illnesses caused by our modern society. http://bethechangeyoga.org