Resources

This page has links to my info handouts/guides, my audio mindfulness tracks, and my yoga videos. All are free. Enjoy and let me know if you find them useful.

Free sample yoga routines – download the documents:

  • Morning stretches (3 routines) & evening relaxers (2 routines)
  • Back care basics
  • 5 minute rescue restorers
  • 15 and 30 minute routines
  • De-stressing handout
  • Stress and the body’s response
  • Pregnancy yoga & post-natal yoga (basic guidelines)
  • Yoga and sleep

These are all available online in Google Drive for you to download.

Free mindfulness audio tracks

You can play these in your browser directly or if you have a Soundcloud account can click on the link to listen there.

These are guided breathing and mindfulness practices.

This means I talk you through the process, with some quiet pauses. The tracks vary from 1 minute to 10 minutes long.

1 minute breath awareness mindfulness – click on this link to go to the track in Soundcloud or the play button

 

3 minute mindfulness of breath track – click on this link to listen in Soundcloud or the play button

 

4 minute mindfulness of breathing with a count – click on this link to listen in Soundcloud or the play button

 

5 minute smile meditation track – click on this link to listen in Soundcloud or the play button

 

6 minute 3-4-5 breathing mindfully track – click on this link to listen in Soundcloud or the play button. This practice is great for dialing down stress response as it extends the exhale, thus activating your relaxation response.

 

10 minute meditation track ‘letting go’ – click on this link to listen in Soundcloud or the play button

Free short yoga videos

You can play these in your browser directly or watch them in YouTube.

Here are some short yoga and movement videos you can used which focus on particular areas of the body to help you move more freely, reduce muscular tension and to feel better in your body. The videos are generally around 5 minutes long so you can fit them into short breaks in your day.

Be sensible and only do them if you don’t have any underlying health or medical conditions that would make it not suitable for you to move and stretch in these ways.

Three things you can do to ease lower back pain/discomfort (play here or in YouTube)

 

Short sample routine for all-over movement (play here or in YouTube) – there’s no spoken audio on this one

 

Three exercises to improve your shoulder movement (play here or in YouTube)

 

Three things you can do to improve your shoulder mobility (6 minutes) (play here or in YouTube)

 

Three movements to keep your spine mobile (play here or in Youtube)

 

Simple neck movements in 5 minutes (play here or in YouTube)

 

Sample modified sun salutation/surya namaskar (play here or in YouTube)

 

4 thoughts on “Resources

  1. Pingback: Free mindfulness of breath tracks | Holistic yoga and massage

  2. Pingback: Yoga resources – notalone.mool.scot

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