Student Resources
For your practice on & off the mat.
A curated collection of resources to support your practice on and off the mat.
Section 01
Recommended Reading
Light on Yoga
B.K.S. Iyengar
A foundational text for any modern practitioner.
The Wisdom of Yoga
Stephen Cope
On the Yoga Sutras for everyday life.
Eastern Body, Western Mind
Anodea Judith
Chakras meet psychology.
When Things Fall Apart
Pema Chödrön
Tender wisdom for hard seasons.
Living Your Yoga
Judith Hanson Lasater
Yoga off the mat.
The Body Keeps the Score
Bessel van der Kolk
Why movement and breath heal.
Section 02
Poses to Practice at Home
Downward Facing Dog
A whole-body reset.
Benefit
Lengthens the spine and hamstrings.
Child's Pose
Soft surrender.
Benefit
Calms the nervous system.
Cat / Cow
Spinal articulation with breath.
Benefit
Mobilizes the spine.
Low Lunge
Open the front body.
Benefit
Stretches hip flexors and quads.
Bridge
Gentle backbend.
Benefit
Opens chest, strengthens glutes.
Legs Up the Wall
10 minutes of magic.
Benefit
Soothes legs and mind.
Section 03
Breathing & Meditation
Box Breath
Equal-length inhale, hold, exhale, hold.
- 1.Inhale 4
- 2.Hold 4
- 3.Exhale 4
- 4.Hold 4
Nadi Shodhana
Alternate nostril breathing to balance energy.
- 1.Close right nostril, inhale left
- 2.Switch, exhale right
- 3.Inhale right
- 4.Switch, exhale left
Ujjayi
Ocean breath used throughout vinyasa practice.
- 1.Inhale through nose
- 2.Slight constriction at throat
- 3.Exhale audibly
- 4.Match length of inhale to exhale
Section 04
My Favorite Links
Section 05
Free Downloads
Morning Flow Sequence
PDF · printable, free
Beginner's Guide to Breathwork
PDF · printable, free
Evening Wind-Down Practice
PDF · printable, free
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