Yoga from your living room: the easiest first step

Some people aren’t ready to walk into a studio yet, and I understand that. So here is the gentlest possible way to try yoga: from the comfort and convenience of your own home, with your camera turned off and microphone muted. I teach two classes over Zoom every week, and both are made for beginners.

Virtual Unwind — Mondays from 6:00-7:00pm

If I could offer every stressed-out, over-extended person one class, it would be this one. It's a three-part class that consists of yoga asanas to gently stretch the body, guided seated meditation to relax the mind, and yoga nidra guided meditation while lying down comfortably for deep relaxation to help you feel more calm and balanced after a busy day. This class helps your body and mind to settle into a wakeful state of deep relaxation. People routinely tell me they sleep more soundly that night and wake up more refreshed after a single session.

Virtual Gentle Flow — Thursdays from 4:30-5:30pm

This is the same slow, breath-led class I teach at the studio. You’ll need a little floor space (about a mat’s length), a yoga mat or something else to kneel on if your knees like padding, and a couple of household stand-ins for props: a firm cushion or two thick books for a block, and a bathrobe belt or old necktie for a strap. I demonstrate every pose and also offer gentler options. I can see you if you’d like me to, or you can keep your camera off. Many people start with the camera off and turn it on a few weeks in.

How it works

Register online for the class and you’ll receive the Zoom link by email. Dress comfortably, find a cozy, quiet spot, and log in a couple of minutes early. Both virtual classes are $15, the same as in person, and you can pay online by card, Venmo, or Zelle.

A small thing to try tonight

Lying in bed, breathe in through your nose for a slow count of four, then out for a count of six. That’s it. A longer exhale than inhale is a signal to your nervous system that it’s safe to power down. Breathe in this way for two or three minutes, and then notice what you feel. That’s one of the mindfulness skills we practice in class, virtual or in person, and it works just as well on during a class in the morning as it does at bedtime.

When you’re ready to come in person, my studio is inside the Fleet Feet building at 1511 Mount Rose Avenue, Suite 2 in York, PA — come in the main door and my Yoga and Wellness Center entrance is inside and to the left. Parking is free, drop-ins are always welcome, and every class is $15. Discounted rates for multi-class options are also available. You can register online or simply stop in.