Videos
To practice the “Nadi & Nice” Body Rolling Method using the Nadi Ball, please check out our library of videos here.
Standing Poses Sequence
Flow in this vinyasa sequence to the pace of your own breath.
Seated Stretch Sequence
This sequence is great for your back, shoulders, and neck. Do this seated in a chair if you need a much-deserved break!
Modified Side Angle Sequence
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!
High Lunge Sequence
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.
Down Dog Warm-Up
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.
Lying Down Twist Sequence
Physical therapists love this sequence for release of the hips and lower back. I learned this twisting sequence while studying Thai Yoga Massage.
Seated Neck Stretch Sequence
Everyone benefits from this neck and shoulder stretch. It’s especially great for headache sufferers.
QL Stretch
Enjoy this all-levels yoga sequence that is simple and effective for stretching your lower back and hips.
Pigeon Sequence
Stretch your hips with this 3-minute pigeon pose sequence. Jazz it up with a twist and backbend!
Wrist and Shoulders Warm-Up Sequence
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.
30-Minute Yoga Routine
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?
Sun Salutation Sequence
This basic vinyasa sequence is a great energy boost! But take it slow and follow your breath.
Hip Stretch
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.
Lizard Sequence
This deep hip and quad stretch is great to do once you're nice and warm. Great for runners!
Classic Downward-Facing Dog to Child’s Pose
Do this sequence continuously five times and notice an increased heart rate, stretched spine, and deeper breaths.
Lateral Shoulder Stretch
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
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...
Beach Ball Sequence
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.
Cat Cow Sequence
Gentle flow between cat pose and cow pose. Keeps your spine mobile and alleviates back pain.
Savasana
Final relaxation at the end of your yoga routine. Simple but powerful.
Standing Balancing Sequence
Challenge your balance and focus with this standing sequence. And experience my all-time favorite hip stretch/balance pose.
Happy Baby Sequence
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!
Bridging Sequence
This sequence stretches and strengthens the back, hips, hamstrings, and glutes. This one is in every physical therapist's repertoire.