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Cultivate a practice of self-care.

Put down roots. Grow. Blossom. Tend to your inner garden with yoga.

Sa Ta Na Ma Meditation

Sa Ta Na Ma Meditation

Looking for a meditation that eases your stress and improves your cognition? This 16-minute practice is for you!

Sa Ta Na Ma Meditation is a Kirtan Kriya that uses meditation, mudra, and visualization. No special equipment is required.

The mantra is sung (action voice), whispered (inner voice), and repeated silently (spiritual voice), then whispered, and then sung again in a 12-minute sequence. Each syllable has rich meaning and is coordinated with a mudra:

Sa (everything that ever was, is, or will be, birth and the cosmos) – index finger and thumb touch.

Ta (life, the manifestation of energy in the physical world) – middle finger and thumb touch.

Na (death, transformation) – ring finger and thumb touch.

Ma (rebirth, regeneration – pinkie finger and thumb touch.

This is a wonderful practice to repeat daily.

Michelle is a certified yoga teacher. Michelle specializes in hatha, vinyasa, yin, and restorative classes. You can enjoy her online yoga classes anytime and anywhere.

Meditation and Relaxation,

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Fifteen-Minute Throat Release

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Seeking relaxation and calm? Release tension through your throat and neck with this 16-minute practice. Enjoy the soothing vibrations of bee breathing. Gentle movement and a restorative posture help tend to your throat.

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Fifteen-Minute Soothe

Fifteen-Minute Chill,

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Stressed? Tired? Tense? This 15-minute practice is for you! Slow down and soothe yourself. Breathe. Meditate.

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Listen 25 – Listen to your muscles

Meditation and Relaxation,

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Muscles need a little TLC? This 57-minute restorative practice will tend to you from head to toe! Relax and soothe your muscles with supported postures. This practice finishes with a guided relaxation – get ready to get cozy!

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Quick Treat – Legs up the wall

Restorative Yoga

stress release,

Need to take a load off? Put your feet up with this 5-minute restorative practice. Enjoy the benefits of elevating your legs. Treat yourself to the calming power of legs up the wall.

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Quick Treat – Neck Release

neck and shoulders,

Need to release some tension? This 6-minute practice is for you! Stretch and release tension in your neck and upper body. Sync your movement with your breath and feel stress melt away.

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Quick Treat – Arm Flow

breath practice,

Need to get the blood moving? Treat yourself to breathwork and movement in this 5-minute seated vinyasa. Improve upper body mobility, synchronize your movement with your breath, and release tension.

easy pose arms extended

Quick Treat – Even Twist

breath practice,

stress release,

Feeling tense and tight? Twist out tension with this 5-minute practice. Massage your torso with twists and find calm with breath practice. Find a seat and get ready to flow; increase mobility and relaxation.

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Quick Treat – Cloud Salutations

Meditation and Relaxation,

moving meditation

Treat yourself to a moving meditation and some core work! Find your focus in the flow. Quick treats are 5-minute practices for when you want to treat yourself to some yoga but don’t have a lot of time.

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Listen 20 – Sleep

Restorative Yoga,

The Listen Series

conscious rest,

Need a good night’s sleep? This 27-minute restorative practice is for you! Unwind with conscious rest and quiet postures. Release stress and tension so you can drift off to sleep with ease.

Listen 12 – Listen to how you feel

Chakra Practices,

Meditation and Relaxation,

The Listen Series

Want to connect with how you feel? This 39-minute soothing hatha practice is for you! Stimulate the sacral chakra, open through the hips and legs, and connect with yourself. This is a low-to-the-ground practice. All postures are seated or reclined.

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