​​​​​​​Cheryl Fenner Brown C-IAYT​, E-RYT 500, YACEP
yogacheryl.com
  • CONTACT
    • Chat with Cheryl >
      • Yoga Therapy Consultation
      • Reiki Consultation
      • Teacher Chat
    • Bio
    • Resume'
    • Press
    • Join Mailing List
  • BOOK NOW
  • YOGA
    • Classes & Workshops >
      • Prop Recommendations
    • Yoga Therapy
    • Online Self-Care Courses >
      • 5 Days to Intention & Personal Mantra
      • 21 Days to Spring Self-Care
      • 21 Days to Autumn Self-Care
      • 21 Days to Holiday Bliss
      • 21 Days to Summer Self-Care
    • Introduction to Yoga Course
    • Exploring Your Chakras Course
    • Custom Yoga Nidra
    • Thai Yoga
  • REIKI
    • Reiki Sessions
    • Chakra Balancing Reiki
  • TRAINING
    • Mentoring
    • Cancer Teacher Training
    • Online Yoga Nidra Training (10 hrs)
    • Subtle Practices Training (15 hrs)
    • Mudra & Sound Training (10 hrs)
  • CANCER
    • Classes for Patients & Survivors >
      • Private Cancer Facebook Group
    • Teacher Training >
      • 50-hr Cancer Certificaiton Training >
        • Cancer Training Checklist
      • Cancer Immersions
    • Teacher Registry
    • Cancer Home Practice Course
    • Yoga Nidra for Cancer
    • Articles & Sequences
    • Yoga Research
    • Cancer Patient Resources >
      • Cancer Resource Request Form
  • YOGA ENCYCLOPEDIA APP
    • Library
  • BLOG
  • STORE
  • CONTACT
    • Chat with Cheryl >
      • Yoga Therapy Consultation
      • Reiki Consultation
      • Teacher Chat
    • Bio
    • Resume'
    • Press
    • Join Mailing List
  • BOOK NOW
  • YOGA
    • Classes & Workshops >
      • Prop Recommendations
    • Yoga Therapy
    • Online Self-Care Courses >
      • 5 Days to Intention & Personal Mantra
      • 21 Days to Spring Self-Care
      • 21 Days to Autumn Self-Care
      • 21 Days to Holiday Bliss
      • 21 Days to Summer Self-Care
    • Introduction to Yoga Course
    • Exploring Your Chakras Course
    • Custom Yoga Nidra
    • Thai Yoga
  • REIKI
    • Reiki Sessions
    • Chakra Balancing Reiki
  • TRAINING
    • Mentoring
    • Cancer Teacher Training
    • Online Yoga Nidra Training (10 hrs)
    • Subtle Practices Training (15 hrs)
    • Mudra & Sound Training (10 hrs)
  • CANCER
    • Classes for Patients & Survivors >
      • Private Cancer Facebook Group
    • Teacher Training >
      • 50-hr Cancer Certificaiton Training >
        • Cancer Training Checklist
      • Cancer Immersions
    • Teacher Registry
    • Cancer Home Practice Course
    • Yoga Nidra for Cancer
    • Articles & Sequences
    • Yoga Research
    • Cancer Patient Resources >
      • Cancer Resource Request Form
  • YOGA ENCYCLOPEDIA APP
    • Library
  • BLOG
  • STORE

1/25/2016

0 Comments

Downward Dog: Shoulder Alignment

 
The second installment of the three-part series on alignment for downward dog, or adho mukha svanasana focuses on the alignment of the arms and shoulders. In order for the weight of the body to be borne on the arms in the pose, the upper arm must be externally rotated so that the scapula can drawn down and held wide on the back body. Strengthening around the shoulder, especially accessing the serratus anterior under the outer shoulder blade is key in maintaining proper shoulder alignment. While the upper arm is externally rotated, the lower arm in internally rotated so that the palms can rest flat on the floor and as the bone sof the arm align, the pose becomes easier to hold. 
Button Text

Picture
Urdhva Merudanda Mudra
Upward Facing Staff

Make a soft fist and extend thumb away from palm; Lightly press fingernails into the palm; rest back of hands on thighs with thumbs pointing away from each other.
Benefits: Energizes nervous system
How it Works: The thumbs (fire) ares extended and the palms are turned upwards in gesture of receiving which expands this energy in the body

Picture
Supported Backbend with Arm Loop & Block
​

Sit in front of a small bolster or rolled blanket and place a looped strap around the arms just above the elbows so that the strap holds the arms shoulder's distance apart. Hold a block between the hands on the widest width. Bend the knees and place the feet on the floor as you lay back aligning the spine with the center of the bolster, support the head with a blanket if needed. Raise the arms in front of the torso, keeping the upper arm externally rotated and palms pressing into the ends of the block. Continue taking the arms overhead as feels comfortable, maintaining this alignment. If the arms begin to internally rotate, stop moving the arms and hold for a few breaths, then draw elbows away from the strap and continue if comfortable. Rest the arms on a second bolster behind the head if needed. Hold for at least 1 minute, then bring arms back down and remove the strap and block.
Therapeutics: Trains the arms in the alignment for downward dog, stretches the shoulders and chest.



Picture
Hug Shoulders

​Inhale as you raise arms out to sides. Exhale and cross right elbow over left, and hug opposite shoulders. Draw shoulders down the back and lift elbow points. Hold for 10 breaths then repeat with other arm on top.
Therapeutics: Stretches the rhomboids which connect the shoulder blades to the spine.
Hug shoulders


Picture
Picture
Picture
Explore Arm Rotation

Anatomic Neutral: With arms hanging to sides, notice the direction the hands face. For most people, they will face inwards towards the body which is anatomic neutral.

Internal Rotation: Begin in anatomic neutral, then turn the upper arms inward so that the outer elbow points outward and the palm face back. Feel how this affects the scapulae, which draw up (elevation) and move away from the spine (protraction). Now carefully try to raise the arms overhead, notice how difficult it is to flex the shoulder from internal rotation. The chest collapses and the arms get stuck about half way up. 
External Rotation: Begin in anatomic neutral, then turn the upper arms outward so that the inner elbow and palms face forward, then continue turning the upper arm in this direction until the elbows and palms face outwards. Feel how this affects the scapulae, which draw down the back (depression) and slightly toward the spine (retraction). Now raise the arms overhead, notice how much easier it is to flex the shoulders from external rotation. Feel how the bottom edges of the scapula widen (protraction) as the inner edges continue to draw down and in (depression and retraction). This is the ideal position for bearing weight in downward facing dog.

Picture
Picture
Side Plank
Vasisthasana

Sit on the right hip with the right foot against a wall, the right forearm on the floor, palm down. Step the left foot in front of the body so that the left knee in pointing straight out from the pelvis at a 90 degree angle. Use the left hand on the floor in front of you to stabilize as you inhale and lift the pelvis off the floor. Place the left hand on the hip or reach the arm out front he shoulder. Release as you exhale the breath.
Repeat 5 times with the breath, then hold the position for a few breaths. 
Therapeutics: Strengthens shoulders and side body and builds shoulder to pelvic alignment



Picture
Child's Pose with Block & Strap
Balasana Var.


Sit on heels and place a looped strap around the arms just above the elbows so that the strap holds the arms shoulder's distance apart. Place a block on the floor 18 inches in front of you on the first height, perpendicular to the mat. Place forearms on floor and palms flat on the floor with corner of block between thumb and forefinger. Stretch hips back while maintain external rotation in the upper arms and press the palms into the block. If the shoulders begin to internally rotate, stop and take a few breaths while widening the shoulder blades. Hold 5-10 breaths, then release. 
Therapeutics: Stretches the shoulder and strengthens serratus anterior



Picture
Standing Forward Bend with Hands Clasped
Uttanasana with Yoga Mudra

Stand in Tadasana. Clasp the hands behind your back and extend through the elbows. Fold forward over the thighs bending the knees if necessary to release the hamstrings. Raise the arms away from the body and hold for 5-10 breaths. Lower the arms towards the floor and unclasp the hands, then use the hands to push the torso up from child's pose. 
Therapeutics: Full flexion of the shoulder, stretches across the front of the chest and the front deltoids.

Picture
Picture
Dolphin/Plank Flow
Makara Plalankasana Vinyasa

From all fours, clasp hands together and reach hips back into Dolphin, inhale and swing shoulders over the wrists, bring the face over the clasped hands and lower the pelvis until it is slightly higher than the heels. Keep the belly pulled in and lengthen the tail bone towards the heels. 
Exhale back into Dolphin. Repeat with the breath 5-10 times to build shoulder strength and stability
Therapeutics: Builds strength all the way around the torso and shoulder girdle.

Picture
Picture
Down Dog/Plank Flow 
Adho Mukha Svanasana/Phalankasana Vinyasa

Begin on all fours with hands slightly forward of shoulders. 
Turn toes under and lift knees off floor. Keep shoulders wide and palms flat, press thighs and sit bones back, scooping belly in as you ground heels towards the floor. Inhale and draw the shoulders over the wrists and extend the legs back keeping the toes turned under. Engage the belly and lengthen the tail bone towards the heels. Exhale back into adho mukha svanasana.
Therapeutics
: Strengthens the arms, shoulders and core. 


Picture
Bridge Pose
Setu Bandha

​Lay on back with knees bent and feet hips with apart. 
Inhale and lift hips away from floor, rolling onto upper back. Press arms back into floor and lengthen tail bone towards backs of knees. 
Hold 5-15 breaths and release.
Therapeutics: Opens chest, activates thyroid, tractions spine


Picture
Relaxation Pose on Rolled Blanket
Savasana on Rolled Blanket

Roll a blanket up so that it is as long as the entire head and torso. Sit on one end of the roll and lay back so that it aligns in the center of the spine. Rest the head on the other end and roll a bit of blanket under the head for greater support if needed. Separate the legs for balance and rest the arms on the floor with the palms facing upwards.
Therapeutics: Increases proprioception of center, gently relaxes the body and nervous system.
0 Comments

1/18/2016

0 Comments

Downward Dog: Spinal Alignment

 
We have come to one of my favorite lessons I offer each year, a mini-course on the alignment and nuances of downward facing dog or Adho Mukha Svanasana. I look forward to teaching this series because downward facing dog is one of those postures that many teachers assume their students know how to do, the pose is rarely taught in public yoga classes, students are just expected to know how to align the body in this pose which requires open hamstrings, flexible but strong shoulders and knowledge of our own postural habits.

This time I will split the course into three weeks of classes, spinal, shoulder, and pelvic and leg alignment. For our first session, we will work with core position and strength which will help us learn to feel when the spine is neutral, arched like in cow, or rounded like in cat. This is doubly helpful in down dog because it helps hyper-mobile people to prevent overarching the spine and hyper-flexion of the shoulders. For those with less flexible bodies, this proprioceptive sense of neutral encourages the lengthening of the lower abdomen and extension of the upper thoracic so that the spine creates one half of the inverted V that makes up downward facing dog. 
watch video

Picture
Paschima Mudra
Back of the Body

Right Hand: Touch tips of thumb, middle and pinkie fingers together, extend all others.
Left Hand: Touch tips of thumb and ring fingers together, extend all others. Rest with palms up.
Benefits: Directs breath into the spine and back body
How it Works: The masculine right hand joins thumb (fire) to middle finger (space) and ring finger (water) to bring lubrication to inter-vertebral discs. The feminine left hand joins thumb (fire) to ring finger (earth) to bring awareness to the stability and alignment of the spine.
Practice Tips: Use with all kinds of back pain
Contraindications: Headache

Picture
Seated Cat/Cow

​Place hands on knees. 
Cow:  Inhale, press tail bone back towards chair and lift chest drawing shoulders back.
​Cat:  Exhale, round back and press tail bone forward, pressing navel towards spine. Repeat 5 times with the breath, be sure to come to center between repetitions.
Therapeutics: Improves spinal flexion and extension


Picture
Alternate Leg Lifts

Lay on back with knees bent and feet on floor. Keep the abdominal muscles contracted and the lower back imprinted into floor the entire time you are performing this exercise.  
Variation I:  Exhale and extend left leg straight and hold it a few inches above floor, inhale and release, repeat 10 times with the breath, alternating sides.
Variation II:  Repeat as you extend the opposite arm over head, inhale and release. Repeat 10 times with the breath, alternating sides.
Benefits: Strengthens lower abdominal muscles

Picture
Bird Dog

Begin on all fours.
Variation I:  Take right leg back with toes turned under. Reach left arm forward with fingertips on floor. Hold for 5 breaths, then release and change sides. 
Variation II:  Inhale and extend right leg back and raise left arm forward keeping limbs parallel to floor. Engage belly and look at the floor. Exhale and release to all fours. Hold for 5 breaths, then release and change sides. 
Therapeutics: Builds postural strength diagonally across the back body.

Picture
Locust Pose with Alternate Leg Lifts
Eka Pada Salabhasana

Variation I:  Lie on belly with arms to sides. Press pubic bone into floor and lengthen legs behind you. Inhale and raise left leg and right arm off floor, keeping pelvis grounded. Exhale and release. Repeat to both sides 10 times with the breath.
Variation II:  Lie on belly with arms to sides. Press pubic bone into floor and lengthen legs behind you. Inhale and press palms towards ceiling as you lift legs away from floor.  Hold 5 breaths and release. 
Benefits:  Strengthens lower back and spinal muscles

Picture
Downward Dog Flow
Adho Mukha Svanasana Vinyasa

Begin on Table Pose with the hands under the shoulders and knees under hips. Point the toes.
Exhale back into Child's Pose keeping the hands planted and the shoulders drawn wide and down the back.
Inhale into Cobra by swinging the hips forward and slightly bending the elbows towards the hips, lift the heart forward as the pelvis releases towards the floor.
Exhale back into Child's Pose keeping the hands planted and the shoulders drawn wide and down the back.
Inhale into Table Pose.
Exhale into Downward Facing Dog by turning the toes under and lifting the kness off the floor. Reach the hips back and keep the shoulders wide and drawn down the back. Bend the knees if the back is rounded.
Inhale into Table Pose to finish the sequence.
Repeat 3-5 times with the breath
Therapeutics: Strengthens the shoulders and builds awareness of spinal alignment.

Picture
Downward Facing Dog at Wall
Adho Mukha Svanasana at Wall

Stand facing a wall and place hand at chest height with fingers facing upwards. Step feet back and press hips back over heels, keep shoulders broad and arms externally rotated, do not let head drop below arms. Draw belly in as you ground the thighs and pubic bone back. Hold 5-10 breaths, then walk forward to release back to standing.
Therapeutics: Stretches shoulders and hamstrings, strengthens core

Picture
Wall Hang Standing Forward Bend
Wall Hang Uttanasana

Stand with hips on wall and feet several inches away from wall, hips width apart. Bend knees and hinge from hips as you release spine forward over thighs. Press feet into floor and sit bones into wall. Hold 5-10 breaths, then bring hands to knees and lift neutral spine back up to standing.
Therapeutics​: Releases back body 

Picture
Bridge Flow
Setu Bandha Vinyasa

Begin lying on the back with the knees bent and feet on the floor. Inhale arch to lower back off the floor and raise the arms overhead. Exhale draw belly in and press lower back into the floor as you bring arms down to sides. Inhale lift hips straight off floor into Bridge Pose and raise arms overhead. Exhale release hips to floor as you bring arms down to sides right knee to chest.  Repeat 5 times
Therapeutics: Stretches the hips, low back and shoulders

Picture
Reclining Supported Twist
Salamba Jathara Parivartanasana

Lie on back with knees bent and feet on floor. 
Shift hips to the left a few inches from center. Draw the knees into the chest and release legs to the bolster on the right. You may use right hand to hold down outside of left knee. Reach left arm back to floor and turn head to the center or to the right.
Hold for 1-3 minutes, then bend knees and draw them up to center, change sides. 
Therapeutics: Broadens back of pelvis, stretches outside of legs, gently compresses the abdominal organs ​

Picture
Relaxation Pose on Rolled Blanket
Savasana on Rolled Blanket

Roll a blanket up so that it is as long as the entire head and torso. Sit on one end of the roll and lay back so that it aligns in the center of the spine. Rest the head on the other end and roll a bit of blanket under the head for greater support if needed. Separate the legs for balance and rest the arms on the floor with the palms facing upwards.
Therapeutics: Increases proprioception of center, gently relaxes the body and nervous system.



0 Comments

1/18/2016

0 Comments

Open Heart Benefit: In Honor of Dr. Martin Luther King, Jr.

 
Dr. Martin Luther King Jr was a teacher, activist, father, husband, minister, nobel prize winner, author, and humanitarian who believed strongly in the first two observances of yoga, non-violence (ahimsa), and truth (satya). He was a warrior for peace who fought tirelessly to ensure that people of color were given their inalienable rights to life, liberty and the pursuit of happiness as guaranteed in the constitution. We dedicate the fruits of our practice today to honor his life and death, and to cultivate these same qualities within ourselves. A reminder to approach every human interaction as with the beloved, even when faced with someone who does not share your gender, ethnicity, religion, socioeconomic status, or sexual orientation. 

As you move through your days remember to treat one another with acceptance rather than fear; with love rather than hate, with justice rather than injustice, with peacefulness rather than violence, with unity rather than division, and with compassion rather than indifference.

Picture
Kapota Mudra
Dove

Begin with palms together. Create space between palms keeping finger tips, thumbs and heels of hands together; hold at the heart.
Benefits: Activates the heart center
Practice Tips: Use when depressed
How it Works: The two hands represent the duality of spirit and matter and are brought together with a precious space within representing spaciousness for the breath.

Picture
Padma Mudra
Lotus

Place hands together at the heart, keep thumbs and little fingers together, open other fingers and create cup shape between palms.
Benefits: Elevates heart energy, integrates body and mind
How it Works: The flower shape of the hands acts as a funnel to draw energy into the heart. The lotus grows under water from mud towards the sun to bloom on the surface of the water representing the groundedness and detachment needed for deep spiritual practice. 
Practice Tips: Use yo heal your emotional heart

Picture
Cat/Cow Tilts
Marjaryasana 


Cat: Exhale round the back and drop the head and tail bone towards the floor. 
Repeat with your breath 10 times.
Cow: Begin on the hands and knees, toes pointed. Inhale lift the sternum forward and drop the pubic bone back between the legs to arch the spine. 
Therapeutics: Massages the internal organs and warms-up the muscles along the spine.

Picture
Crescent Lunge to Runner's Lunge Flow 
Anjaynasana to Ardha Hanumanasana Vinyasa


Begin on all fours and bring left foot between hands. Inhale sweep arms forward and up to the heart (shown) or overhead pressing pelvis forward. Exhale touch floor on either side of foot as you press pelvis back evenly and extend chest over the straight leg. You may also use blocks under the hands if it is difficult to reach the floor.
Repeat to both sides 5 times with the breath.
Therapeutics: Stretches hip flexors and strengthens legs.

Picture
Extended Child's Pose to Cobra Pose Flow
Uttita Balasana to Bhujangasana Vinyasa


Begin in Balasana with the arms overhead on the floor. Inhale keep hands where they are and move torso through arms to come first into a knee plank position with the shoulders over the wrists, the torso and thighs in a straight line. 
Then exhale back into Balasana. 
As you inhale a second time, bring the shoulders over the wrists, lift the heart and come into a gentle backbend with pelvis pressing towards floor. 
Exhale return to Balasana. 
Repeat 5-10 times with the breath.
Therapeutics: Alternately stretches and strengthens front and back of body.

Picture
Downward Facing Dog
Adho Mukha Svanasana
 
Begin on all fours with hands slightly forward of shoulders. Turn toes under and lift knees off floor. Keep shoulders wide and palms flat, press thighs and sit bones back, scooping belly in as you ground heels towards the floor.
Hold 1-3 minutes, release into Child's Pose.
Therapeutics: Strengthens arms and shoulders, stretches back of torso and legs

Picture
Warrior II
Virabhadrasana II 

Stand with feet wide apart. Turn left foot out 90 degrees and right foot in 30 degrees. Inhale arms out from shoulders. Exhale and bend left knee. Keep torso upright and do not lean over bent leg. Gaze towards left hand. 
Hold 5-10 breaths then release and change sides.
Therapeutics: Strengthens legs and increases balance

Picture
Warrior I
Virabhadrasana I 

Begin standing in Tadasana. Step left leg back about three feet keeping feet hips width apart. Keep right toes turned forward and left foot turned slightly out. Turn hips gently towards front foot and balance weight on both feet. Inhale arms overhead. Exhale and bend right knee. Draw belly up and release tail bone towards floor. 
Hold 5-10 breaths then release and change sides.
Therapeutics: Opens front body and psoas, strengthens legs, improves balance

Picture
Standing Wide-Legged Forward Bend
Prasarita Padottanasana 

Stand with feet wide apart. 
Variation II: Bend forward from hips release spine forward with crown of head facing floor. Reach hands out to hold the outer ankles. Hold up to 1 minute, then return to standing by drawing hands onto hips and lifting entire torso up as a single unit.
Therapeutics: Intense hamstring stretch, opens back of body

Picture
Chanting

Chant "Om aham shanti namaha" nine times.

Translation: "I honor the peace that lives within."


Picture
Supported Heart Opener
Salamba Uttana Merudandasana


Set up two bolsters perpendicular to mat with folded blanket on the one toward the back of the mat. Sit on folded blanket or on floor facing away from bolsters. Lie back so that shoulder blades and upper back are supported by shorted bolster and the head and neck are supported by the taller bolster. The upper line of the shoulders and arms should fall in between the bolsters. If the elbows to not readily reach the floor, support with more folded blankets. Either straighten legs out to floor or rest knees over bolster.
Therapeutics: Opens heart and releases tension across chest, shoulders and neck

Picture
Vajrapradama Mudra
Unskhakable Trust


Clasp fingers and open palms toward heart; point thumbs upwards. Hold a few inches away from the chest.
Benefits: Builds confidence, security, opens the heart very gently
How it Works: The hands are brought together to create a secure net at the heart to hold all doubt and indecision in compassion. It also represents the interconnectedness of all people and things awakening compassion.
Practice Tips: Use when frightened or anxious

Picture
Corpse Pose
Savasana 

Lie on back with legs straight and feet relaxed to sides. Move arms away from sides slightly and turn palms to face ceiling. You may use support under the knees for low back pain; and a folded blanket under the head if needed. Rest 5-15 minutes.
Therapeutics: Allows for integration of mind and body after asana practice, promotes restful awareness
0 Comments
Previous

    Index:

    • Anatomic Focus
    • Chair Yoga
    • Chakras
    • Eight Limbs
    • Koshas
    • Posture Specific
    • Prana Vayus
    • Pranayama
    • Sun & Moon Salutations
    • Therapeutic
    • Vowel Spiral
    • Yoga for Cancer 
    • Yoga Nidra
    • 2015 India Trip

    Archives:

    September 2022
    August 2021
    August 2020
    February 2019
    December 2018
    November 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013
    February 2013
    January 2013
    December 2012
    November 2012
    October 2012
    September 2012
    August 2012
    July 2012
    June 2012
    May 2012
    April 2012
    March 2012
    January 2011
    September 2008
    August 2008
    July 2008
    June 2008
    May 2008
    April 2008
    March 2008
    February 2008
    January 2008
    December 2007
    November 2007
    October 2007
    September 2007
    August 2007
    July 2007
    June 2007
    May 2007
    April 2007
    March 2007
    February 2007
    January 2007
    July 2006
    June 2006
    May 2006
    April 2006
    March 2006
    February 2006
    January 2006


    RSS Feed

    I attend Cheryl's class regularly and feel that my practice has improved immensely over the past few years due to her expert coaching. Her teaching style is clear and compassionate and her previous experience in teaching adults is evident in her organized approach and easy to understand instructions. I also appreciate that Cheryl not only teaches us about how to correctly position ourselves, but also touches on many aspects of yoga philosophy, which in turn has deepened my personal practice and heightened my awareness of the connection between mind and body, breath and relaxation.​
    - L.G.

Vertical Divider
Chat with Cheryl   |   ​Bio   |   Press
Contact   |   ​Join Mailing List
Vertical Divider
Classes & Workshops   |   Self-Care Courses   |   ​Private Yoga Therapy      Reiki
Vertical Divider
Mentoring   |   Teacher Training
​Yoga for Cancer   |  ​ Yoga Nidra

Yoga Encyclopedia App
​
​Blog   |    ​​Store   |    Malas  


Picture

(c) 2005-2022 Cheryl Fenner Brown, C-IAYT, E-RYT 500, YACEP