Holistic Health and Bodywork

Massage Therapy, Thai Yoga Bodywork, Ayurvedic Health Counseling, Yoga, Pilates and Personal Training

Online Yoga Videos

Videos are pay-what-you-can. Suggested donation is $7-$15 per 60-90 minute video on the honor system. OR you can buy a monthly unlimited pass and have access to all live online classes and use the recorded videos as much as like! Suggested Donation is $100/month for full access to everything, but feel free to pay what you feel appropriate for the amount you are using.  Feel free to donate less for the shorter classes or use multiple short videos before you donate.  If you have been financially affected by Covid-19, please feel free to use any of this recorded content at no cost.  Thank You so much! 

Please Venmo: @Katie-Chambo

or Paypal friends and family: paypal.me/katiechambo

You can access the links to the Live Online Classes by scrolling down on the Home Page.

Videos are unlisted on You Tube and can only be accessed through these links. Please click on the class you would like to watch:

Gentle Yoga

60 Min Gentle Yoga- Mon 3/30/20

60 Min Gentle Yoga-Wed 4/1/20

60 Min Gentle Yoga-Mon 4/6/20

60 Min Gentle Yoga Wed 4/8/20

A gentle class focusing on relieving pain in the joints and sinus pressure.

60 Min Gentle Yoga Mon 4/13/20

60 Min Gentle Yoga Wed 4/15/20

60 Min Gentle Yoga Mon 4/20/20

60 Min Gentle Yoga Wed 4/22/20

This class blends gentle strengthening with gentle stretching. Props- a wall or chair, a doorway, blankets/pillows or blocks. Strap or towel.

60 Min Gentle Yoga Mon 5/4/20

A Gentle Class focused on stretching and releasing tension in the muscles and reducing joint pain.

60 Min Gentle Yoga Fri 5/15/20

This is a restorative and gentle yin yoga practice.

60 Min Gentle Yoga 5/25/20

60 Min Gentle Yoga 6/1/20

60 Min Gentle Yoga 6/19/20

60 Min Gentle Yoga 6/26/20

60 Min Gentle Yoga 7/3/20

60 Min Gentle Yoga 7/10/20

60 Min Gentle Yoga 7/17/20

60 Min Gentle Yoga 8/7/20

50 Min Gentle Yoga 8/14/20

Mostly prop free stretchy class.

60 Min Gentle Yoga 8/21/20

50 Min Gentle Yoga 8/28/20

Lots of gentle movements and stretches for very tight muscles, arthritis and joint pain.

 

Gentle Yoga and Pilates Blend

60 Min Gentle Yoga/Pilates 4/29/20

60 Min Gentle Yoga/Pilates 5/6/20

60 Min Gentle Yoga/Pilates 5/11/20

A full body practice with some focus on gentle core strengthening and releasing tension in the neck and shoulders.

60 Min Gentle Yoga/Pilates 5/18/20

 

Restorative/Yin Yoga

60 Min Restorative/Yin Yoga 5/21/20

45 Min Restorative/Yin Yoga 5/28/20

Focus is on releasing tension in the hips. Helpful to have a foam roller, yoga blocks, and blankets or pillows.

60 Min Restorative/Yin Yoga 6/4/20

60 Min Yin Yoga/Gentle Yoga for the Hips 6/12/20

50 Min Yin Yoga 7/24/20

 

Deep Stretch

60 Min Deep Stretch 7/31/20

Equipment: Foam roller, yoga block, and blankets or pillows.  This class focuses on releasing tension in the quads, hips, back and psoas.

 

30-40 Min Flow Yoga 

35 Min Flow Yoga

A flow class to stretch and strengthen the whole body in a shorter amount of time.

 

60 Min Flow Yoga

60 Min Flow Yoga- Tues 3/31/20

60 Min Flow Yoga- Thurs 4/2/20

60 Min Flow Yoga- Tues 4/7/20

60 Min Flow Yoga Thurs 4/9/20

A stretchy flow class focusing on chest, shoulder and hip opening

60 Min Flow Yoga Tues 4/14/20

A stretchy flow class with a focus on supporting the lymphatic system and building up immunity. Optional use of blocks and blankets, pillows or bolsters.

60 Min Flow Yoga Thurs 4/16/20

60 Min Flow Yoga Tues 4/21/20

This class focuses on releasing tension in the shoulders and hips.

60 Min Flow Yoga Thurs 4/23/20

A flow class focusing on twists. Twists are great for releasing toxins, improving digestion, reducing back pain, maintaining normal spinal rotation and decreasing anxiety.

60 Min Flow Yoga Tues 4/28/20

60 Min Flow Yoga Thurs 4/30/20

A full body practice with some focus on opening the shoulders.

60 Min Flow Yoga Tues 5/5/20

60 Min Flow Yoga Thurs 5/7/20

Flow class with focus on low back pain and hip opening. 

60 Min Flow Yoga Tues 5/12/20

Focus on releasing muscular tension in the low back, calves, hamstrings and inner thighs.

60 Min Flow Yoga Thurs 5/14/20

60 Min Flow Yoga Tues 5/19/20

60 Min Flow Yoga Thurs 5/21/20

60 Min Flow Yoga Tues 5/26/20

Basic flow yoga. A great introduction to flow yoga. 

60 Min Flow Yoga Thurs 5/28/20

Focus on the hips.

60 Min Flow Yoga Tues 6/2/20

focus on releasing tension in hamstrings

60 Min Flow Yoga Thurs 6/4/20

Starts with a core warm up and moves into a flow practice for opening hips, hamstrings low back, quads and psoas.

60 Min Flow Yoga 6/9/20

Full Body Stretchy Flow Class

60 Min Flow Yoga 6/16/20

60 Min Flow 6/23/20

60 Min Flow Yoga 7/14/20

60 Min Flow Yoga 7/21/20

60 Min Flow Yoga 7/28/20

60 Min Flow Yoga 8/4/20

Full body flow focusing on flexibility and stretching with a focus on opening the shoulders, hips and hamstrings.

60 Min Flow Yoga 8/18/20

Full Body Flow with lots of standing poses and heart opening. Includes breathing exercises to help ground and center.

60 Min Flow Yoga 9/1/20

60 Min Flow yoga 9/8/20

Heart opening and feel good flow! Lots of backbends, hip and shoulder opening with modifications, as well as handstand or handstand prep and modifications.

 

75 Min Flow Yoga

75 Min Flow Yoga Mon 3/30/20

75 Min Flow Yoga Mon 4/6/20

75 Min Flow Yoga Mon 4/13/20

75 Min Flow Yoga Mon 4/27/20

75 Min Flow Yoga 5/4/20

75 Min Flow Yoga 5/11/20

75 Min Flow Yoga 5/18/20

75 Min Flow Yoga 9/5/20

75 Min Flow Yoga 9/12/20

A very stretchy class focused on releasing the hips, hamstrings, shoulders, chest and neck.  I think the speaker was a little too close to the mic so might be a little static with the music in this one. 

 

80-90 Min Flow Yoga

90 Min Flow Yoga Sat 4/4/20

90 Min Flow Yoga Sat 4/11/20

90 Min Flow Yoga Sat 4/18/20

90 Min Flow Yoga 4/25/20

90 Min Flow Yoga 5/2/20

90 Min Flow Yoga 5/9/20

A full body practice with some focus on core strength, hip opening and balance.

90 Min Flow Yoga 5/16/20

90 Min Flow Yoga 5/30/20

90 Min Flow Yoga 6/6/20

90 Min Flow Yoga 6/13/20

90 Min Flow Yoga 6/27/20

90 Min Flow Yoga 7/4/20

90 Min Flow Yoga 7/11/20

80 Min Flow Yoga 7/18/20

80 Min Flow Yoga 7/25/20

80 Min Flow Yoga 8/1/20

Full Body Flow, lots of core work at the beginning, then lots of standing poses, handstand preps or handstand and deep hip stretches.

80 Min Flow Yoga 8/8/20

80 Min Flow Yoga 8/16/20

80 Min Flow Yoga 8/22/20

80 Min Flow Yoga 8/29/20

Full Body Stretchy Flow with extra attention to releasing tension in the knees, hips, low back, shoulders and hamstrings.

90 Min Core Fusion

(flow yoga and pilates)

Recommended Props for 60 and 90min Core Fusion classes- 1-3 lb hand weights (substitute with soup cans or water bottles),  a pilates ring (substitute with a blanket, pillow or yoga block) and  5-7 foot long resistance bands.  

90 Min Core Fusion Wed 4/1/20

90 Min Core Fusion Wed 4/8/20

Combines pilates, flow yoga and kundalini. Breathe of fire used in various postures throughout the class.  There is a focus on strengthening the core, inner thighs and triceps.

90 Min Core Fusion Wed 4/15/20

This class has the optional use of a wall, pilates ring or block, pillow or blanket.

90 Min Core Fusion Wed 4/22/20

Optional use of 1-3 pound hand weights for a short segment of the class.

90 Min Core Fusion 4/29/20

90 Min Core Fusion 5/6/20

 

60 and 75 Min Core Fusion

75 Min Core Fusion 5/14/20

Starts with a pilates and flow yoga core warm up and moves into practicing inversions and backbends. Modifications given.

75 Min Core Fusion 5/22/20

This class focuses on core strengthening and releasing tightness in the shoulders and hips.

60 Min Core Fusion 5/29/20

We use a pilates ring, block or pillow in todays class. Optional use of a foam roller as well.

75 Min Core Fusion 6/5/20

60 Min Core Fusion 6/11/20

60 Min Core Fusion 6/18/20

60 Min Core Fusion 6/25/20

60 Min Core Fusion 7/2/20

60 Min Core Fusion 7/9/20

60 Min Core Fusion 7/16/20

60 Min Core Fusion 7/23/20

Todays class uses a 5-7 ft long resistance band (I use 5 ft band and I am 5'2, you may want 6 or 7 ft band if you are taller) and a pilates ring

60 Min Core Fusion 7/30/20

60 Min Core Fusion 8/6/20

Optional use of ankle weights for an extra challenge. (1-2.5 lbs on each leg is recommended)  The whole is also great without the weights.

60 Min Core Fusion 8/13/20

We use a pilates ring and a resistance band for this class. Can modify using light hand weights and a block or pillow.

60 Min Core Fusion 8/20/20

We use a pilates ring and a resistance band for this class. Can modify without the props.

60 Min Core Fusion 9/3/20

Fun and Challenging class! We use a pilates ring, resistance band and 1-3 pound weights. (the class can also be done without the props for less resistance)

60 Min Core Fusion 9/10/20

Fairly prop free class focusing on pilates based core strengthening. We use 1-3 pounds weight for a very short section of the class, but can also be done without the weights.

60 Min Core Fusion 9/17/20

Optional use of ankle weights. We also use a resistance band for some arm and hamstring strengthening exercises.

 

Recorded Videos on Specific Topics

Gentle Yoga for the Knees

Gentle Yoga for the Knees is 50 minutes long.  Most of this class is either lying down or standing with a few seated postures, there is no kneeling or postures on the knees.

25 Min Gentle/Basic Yoga

A 25 min shorter gentle/basic yoga sequence to be used at any time of day.

15 Min Yoga for Better Sleep

This is a 15 minute yoga sequence. Great to do in the evening before bed. Helpful for anxiety, worry and insomnia.

20 Min Yoga for the Hips 1

A 20 min sequence for releasing tension in the hips. Basic Hatha Yoga Style Class. This class addresses tightness in the glutes, inner thighs, IT-band, QL, and psoas. Props needed- foam roller, tennis ball, a wall, a strap or towel and blankets or pillows.

40 Min Yoga for the Hips 2

40 Min yoga sequence for releasing tension in the hips. Hatha yoga mixed with Yin Yoga Style Class. Helpful to have a few blankets, pillows and/or yoga blocks near by.

40 Min Yoga for the Hips 3

A Slow Flow class with longer holds in hip openers.  Extra attention to releasing the quads in addition to the hips and inner thighs. Helpful to have blankets, pillows and/or blocks and a strap or towel.

Yoga for Sciatica

A 45 minute class to help with sciatica. Also a great series of postures and exercises to help with slipped discs and hamstring injuries. If you have questions about your specific sciatica condition, disc herniation or hamstring injury, please email me and I can help you make more individualized adjustments to this sequence.

Gentle Yoga for Joint Pain and Sinus Relief

This is a 60 min gentle yoga class with a focus on helping the joints and relieving sinus pressure.

40 Min Flow Yoga for the Lymphatic System

A 40 min flow yoga practice to benefit the lymphatic and immune system. Optional use of blocks and blankets, pillows or bolsters.

Inversions and Core

This is a 70 minute practice that starts with a flow yoga and pilates core warm up and moves into an inversion practice. We will practice handstands, forearm stands, shoulder stands and headstand. Modifications and preparation options given for all poses. Inversions help boost our positive energy and immune system and the increased flow of oxygenated blood to the brain works as a natural anti-depressant.  Inversions also help us to eliminate fear and build confidence.

Restorative/Gentle Yin Yoga

A 60 minute practice to help balance the nervous system and release tension in the deeper muscles and connective tissue, esp around the spine and sacrum.

Basic Flow Yoga

A great class for anyone wanting a basic flow yoga or a great intro to flow yoga if you are new to this practice. 60 minutes.

45 Min Restorative/Yin Yoga

Focus is on releasing tension in the hips. Helpful to have a foam roller, yoga blocks, and blankets or pillows.

35 Min Gentle Yoga for neck, shoulders and upper back 

A practice to relieve tension in the neck, shoulders and upper back. Especially helpful if you work at a computer or have a tendency to tense the shoulders up or round the shoulders forward.  Also a great practice for wrist and elbow problems like carpal tunnel and tennis elbow as most of those issues come from the neck, shoulders, chest and upper back. 

 

Ayurvedic Health Videos

Ayurveda 101

A 10 minute introduction to Ayurvedic Medicine.

Ayurveda 102

Part 2 of the Intro to Ayurveda. A 17 Min video discussing the qualities of opposites and the 3 doshas.

Ayurveda 103- Self Oil Massage

A 23 minute video expanding on Ayurvedic knowlegde and the practice of Abhyanga or self oil massage. Includes instructions, benefits and a demonstration.

Nasal Cleansing (Neti Pot)

A 6 min video all about the neti pot and its benefits.  Includes a Demonstration on how to use a Neti pot to cleanse nasal passages and sinuses.

Eye Cleansing

A 4 min video on eye cleansing. Includes benefits and a demonstration on how to wash the eyes using an eye cup and rose water.

Tongue Cleansing

A 5 min demonstration and discussion about tongue scraping.

 

 

 

 

 

 

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