To practice the “Nadi & Nice” Body Rolling Method using the Nadi Ball, please check out our library of videos here.
Flow in this vinyasa sequence to the pace of your own breath.
This sequence is great for your back, shoulders, and neck. Do this seated in a chair if you need a much-deserved break!
These poses are a quick and easy way to stretch and strengthen your whole body. Will help you catch your breath when you need to get out of your head!
This is a great sequence of stretches for runners and athletes. And it’s one of my go-to sequences for waking up my whole body and feeling more energetic.
There is a reason Down Dog and Child’s Pose are in every yoga class. Simple, and so effective to wake up and stretch the whole body while calming the mind.
Physical therapists love this sequence for release of the hips and lower back. I learned this twisting sequence while studying Thai Yoga Massage.
Everyone benefits from this neck and shoulder stretch. It’s especially great for headache sufferers.
Enjoy this all-levels yoga sequence that is simple and effective for stretching your lower back and hips.
Stretch your hips with this 3-minute pigeon pose sequence. Jazz it up with a twist and backbend!
Try this simple, relaxing, 90-second stretch now. From any position: in your chair, bed, or standing. It’s perfect to stretch your back, neck, wrists, and shoulders.
Discover and celebrate your greater strength, flexibility, and overall well-being with this half-hour daily SyteraYoga routine. What your favorite part of your daily yoga routine?
This basic vinyasa sequence is a great energy boost! But take it slow and follow your breath.
These two stretches will make your hips feel better immediately. Stretching your piriformis muscle in your glutes is absolutely essential to keeping your lower back feeling good.
This deep hip and quad stretch is great to do once you're nice and warm. Great for runners!
Do this sequence continuously five times and notice an increased heart rate, stretched spine, and deeper breaths.
This stretch literally benefits everyone! I've never seen this not help. Check out your breath before and after this pose. You'll be amazed at how gentle stretching through the rib cage helps you breathe more easily.
Thread the Needle sequence is great for your shoulders and back! You can make it more energetic by keeping your weight pitched forward. This will give you the strengthening benefit of a one-arm pushup. Or keep your weight pitched further back for more of the stretch...
Great way to warm up the whole body. I use this sequence in almost every single yoga class I teach. Like a mini yoga practice.
Gentle flow between cat pose and cow pose. Keeps your spine mobile and alleviates back pain.
Final relaxation at the end of your yoga routine. Simple but powerful.
Challenge your balance and focus with this standing sequence. And experience my all-time favorite hip stretch/balance pose.
Once you've tried this yoga sequence, you'll wonder why you don't do it more often. It feels so good on your lower back!
This sequence stretches and strengthens the back, hips, hamstrings, and glutes. This one is in every physical therapist's repertoire.