Yoga to Nurture

A 9-month easy-paced, deeply transformative journey. Explore & nurture your mind, body & spirit with tools of meditation, physical well-being, breath-work, mindfulness, deep relaxation, Yoga poses, and more.

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Course curriculum

1. Welcome to the Yoga to Nurture Program!
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2. Downloadable audio recordings of chapter 1 articles
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3. Some background on this amazing thing we call Yoga (and an attempt to define it a bit!).
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4. Set your compass by creating a Sankalpa
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5. Discover your Prakriti for a better practice
6. Finding a practice that brings balance for you
7. Challenges with home practice & how to overcome them
8. Pancha Maya Kosha (with meditation)
9. Wholistic wellness: an overview of the 8 Limbs of Practice from the Yoga Sutras by Patanjali
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10. Chakras: what they really are & why we use them as a framework for the Yoga to Nurture program
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11. Many Ways Toward Meditation
12. An optional quiz to help you remember some key themes of Chapter 1
1. The Magic of Five Minutes of Mindfulness (with video/audio meditation)
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2. Standing with Grace & Ease: Mountain Pose (Tadasana) including audio guide
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3. Nurture your energy & life force with breath: the foundations of Pranayama (with meditation)
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4. Yoga Nidra Deep Relaxation (with relaxation recording)
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5. Bonus resource: Guided Meditation (Yoga Nidra) for Pain Management
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6. Extra posture resource: re-balancing forward head posture (with video link)
1. Breathing for Better Sleep
2. Better Sleep Relaxation Recording
3. Better Sleep Yoga Sequence Video (voice only, no music)
4. Better Sleep Yoga Sequence Video WITH music
5. Better Sleep Yoga Poses Downloadable PDF practice sheet
6. Tricks & Tips for Better Sleep
7. Bonus yummy bedtime hot chocolate recipe
8. Some extra Better Sleep Asana for Experienced Yogis
1. Muladhara Chakra Booklet
2. Nurture your feet
3. Essential practices to nurture your lower body
4. Body Grateful Yoga Nidra relaxation audio
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5. Breath Awareness for Pelvic Floor
6. Learning to Love to Squat
7. The Elemental Meditation for Clearing & Grounding
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8. Bliss Bowls
9. Muladhara Chakra downloads
10. Experienced Yogis' Extra: 30 minute Grounding, Strengthening, Cooling, Earth Element Practice
1. No 1: Ahimsa
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2. No 2: Satya
3. No 3: Asteya
4. No 4: Brahmacharya
5. No. 5: Aparigraha
6. No.6 Saucha
7. No. 7 Santosha
8. No. 8 Tapas
9. No. 9 Svādhyāya
10. No. 10 Īśvara Praṇidhāna
1. Catch up here first!
2. 15 minute simple meditation
3. Meditation for Stillness
4. Trāṭaka (Candle Flame Meditation)
5. A Rest from Roles and Identity
1. Svadhishthana Chakra Booklet
2. Abhyanga Oil Massage
3. Strength & Stability for your Hip Joints & Sacral Joints
4. Fluidity & Grace in movement
5. Sacral Chakra Guided Relaxation
6. Svadhishthana Chakra Downloads
7. More asana resources for Svadhishthana Chakra
8. Experienced Yogis' Extra: Goddess Salute
9. Restorative Yoga for Svadhishthana Chakra
1. Introduction to Restorative Yoga
2. Viparita Karani
3. Supta Baddhakonasana
4. The Pranayama Fold
5. Restorative Yoga for open-hearted expansiveness
6. Restorative Inversions
7. Restorative Balasana (forward fold) & twist
8. Yoga to Nurture Complete Restorative Practice
1. Manipura Chakra Booklet
2. Asana for easeful stability & resilience
3. Ujjayi Pranayama ("Victorious Breath")
4. Manipura Chakra Guided Relaxation
5. The Bandhas: harnessing energy
6. Experienced Yogis' Extra: The Goddess Circle
7. Belly Breath Meditation
1. Anahata Chakra Booklet
2. The Gratitude Practices
3. Anahata Chakra Downloads
4. Heart Nourish Meditation
5. Restorative Yoga for open-hearted expansiveness
6. Heart Chakra Foundational Sequence
7. Love, fear and the causes of suffering: the Kleshas
1. An easy introduction to Mudra practice
2. Mudras and the elements + some common mudras to try
3. Mudras and the Chakras
1. Visuddha Chakra Booklet
2. Intention Meditation
3. Visuddha Chakra Downloads
4. Meditation for Stillness
5. Visuddha Chakra Restorative Inversions
1. A Brief Introduction to Mantra
2. AUM: the direct path to the state of Yoga
3. The Gayatri Mantra: light and inspiration
1. Ajnā Chakra Booklet
2. Nadi Shodhana ("Energy channel cleansing breath")
3. Ajnā Chakra Downloads
4. Rest & refresh your mind and senses with a Meditation for Pratyahara
5. Trataka (Candle Flame Meditation)
6. Restorative Balasana and a Restorative Twist
7. Dṛṣṭi दृष्टि for focus & steadiness:
8. A Rest from Roles & Identity (Guided Meditation)
1. Sahasrara Chakra Booklet
2. Sahasrara Chakra Downloads
3. The Power of Ritual: Awareness, Intention & Presence
1. Chakra Tune-in Deep Relaxation
2. Meditation in Movement: Sun Salutes

About this course

$450.00
106 lessons
1 hour of video content

Alison Eastland

Yoga to Nurture

Course curriculum

Start here! Begin your journey: surveying the terrain and setting your compass

Simple practices to get you started: breath, posture, and stress relief.

Yoga for Better Sleep

Muladhara (Root Support) Chakra Practices & Resources

Mindfulness Adventures from the Sutras

More meditation practices and tips

Svadhishthana Chakra (Sacral Centre) Practices & Resources

Restorative Yoga

Manipura (Belly/Solar Plexus Centre) Chakra Practices & Resources

Anahata Chakra (Heart Centre) Practices & Resources

Mudras: harnessing energy & cultivating joy

Visuddha Chakra (Throat Centre) Practices & Resources

Mantra: mind, breath & body in harmony

Ajnā Chakra (Brow Centre) Practices & Resources

Sahasrara Chakra (Crown Centre) Practices & Resources

Returning Home: integration and reflection

About this course