Mandi Garrison

360 core awakening (30-minute version)

Lengthen, strengthen, and warm up the core with this 360 practice that lets you choose your own level of intensity. Whether you want to take it easy or work hard, this will allow you to feel your strength again and light your inner flame. This is a great sadhana practice for winter’s end.    

Level: 1/2 energy flow    

Props: bolster    

Benefits: solar plexus, core strength, naval readjustment, reawakening, core healing, side b...

360 core awakening

Lengthen, strengthen, and warm up the core with this 360 practice that lets you choose your own level of intensity. Begin with a series of core exercises on the back, followed by a seated meditation and awakening, and end with backbends and a supported child’s pose. Whether you want to take it easy or work hard, this will allow you to feel your strength again and light your inner flame. This is a great sadhana practice for winter’s end.  

Level: 1/2 energy flow  

Pro...

Breath of awakening, part 2

This powerful practice begins with dirgha and ujjayi breath to warm up, followed by a powerful healing breath with arm movements and the mudra of awakening. What are you creating as the earth reawakens from its slumber? Feel the inner flame warm your belly and let it inspire you in this transitional time.

Heads up! Tower Hill classes will be posted TODAY!

(For local patrons) I’m letting you know first. Keep checking the website https://purchase.towerhillbg.org/calendar.aspx to grab a spot in March before they sell out.

Tuesday night is all-levels gentle to moderate flow

Wednesday afternoon is gentle/restorative yoga for stress relief

Thursday morning is all-levels flow ( somewhat more energetic than Tuesday night since it’s daytime)

Energy update: Leo full moon awakens love

The Leo moon gives us space for love. We remember who we are. While we nestle in and contemplate the heart of winter, the waxing sun stirs new life into our dreams.

Remember, the opposite side of the wheel, the Aquarian full moon, reaches us at the peak of summer just after the first harvest of Lughnasadh, where we receive the gift of abundance. Now we are receiving the gift of hope. Dream-making and wish-cultivating offer the magical vibration of possibility.

Leo energy is the he...

Unwind and let go

This sequence of crossing and twisting postures will help you unwind tension and let go of anything that isn’t serving you. The focus is on the outer hips and side body to stimulate the gall bladder meridians, which support discernment, courage, and clarity. Begin with some releasing breaths and movements before moving into a sequence of cross-legged forward folds, seated twists, reclined twisted roots, half moon, cat/cow variations, and more. Set your intentions for releasing and create sp...

Trust the process (30-minute version)

Our yoga practice can be a guide into self-inquiry and surrender. Letting go of all expectations, as well as internal and external pressure — let’s flow, breathe, expand, and find trust in the moment just as it is. Our sequence begins with low lunge, child’s pose, sun breaths, cat/cow, lunge twists, and pyramid folds. We expand on that with additional postures including wide-legged forward bends, temple, and runner’s lunge. No downward dogs, planks, or chaturangas, so you can give you...

Trust the process

Our yoga practice can be a guide into self-inquiry and surrender. Letting go of all expectations, as well as internal and external pressure — let’s flow, breathe, expand, and find trust in the moment just as it is. Begin with seated stretches and an intuitively guided warm-up flow. Our sequence begins with low lunge, child’s pose, sun breaths, cat/cow, lunge twists, and pyramid folds. We expand on that with additional postures including wide-legged forward bends, temple, and runner’s ...

Breath of awakening

A simple and quiet meditation with deep breathing to awaken your energy and raise your vibration.

Energy update: a time for growth

It’s okay if the next steps aren’t clear. They aren’t meant to be. It’s okay if you feel like you SHOULD do something, but the options aren’t aligned. Don’t choose the unaligned path. It’s not time to force anything or try to fit into a box of how you think things are supposed to be. The answers will come. The clarity will come. The knowing will come. And when they do, it will feel natural to plan, initiate, and act. But until that moment, just be with yourself and prepare your ...

Release into the present moment

This stretchy practice will help soothe tired muscles and connect you to the ease of the present moment. Begin with some meditation and breath to help you balance and anchor. Then practice hamstring and hip stretches with a strap, simple spinal twists, butterfly fold, supported sphinx, and supported child’s pose.  

Props: strap, bolster or rolled up blanket  

Benefits: hips, hamstrings, spine, meditative presence, self-soothing, self-support

Four elements sun salutations (30-minute version)

Connect with the four directions and the four elements — earth, air, fire, and water — via this luxurious slow-paced sun salutation sequence with meditation to create space and clearing in the body. You’ll be in such a state of meditation and flow — you’ll wonder where the time went!    

Level: 1/2 slow flow  

Props: firm cushion or blocks    

Benefits: spine, meditative awareness, connecting with your intuition, grounding, awaken...

Four elements sun salutation and stretch

Connect with the four directions and the four elements — earth, air, fire, and water — via this luxurious slow-paced sun salutation and yin sequence to create space and clearing in the body. You’ll begin with a healing meditation before moving into an intuitive warm-up and awakening sun salutations. The practice rounds out with a sequence of hip and hamstring openers to nourish your inner well in the lower triangle. You’ll be in such a state of meditation and flow — you’ll wonder ...

Imbolc playlist

Here’s the playlist I’ve been using in classes this week to embody the elements and create an Imbolc vibe. The direct link is https://open.spotify.com/playlist/51MAQF0lAMOglwZfVLFK5b?si=2Mqq9Xy-STac3lTBC7ZzzA.

I also have another playlist called “In and through the body” with a lot of good rhythms, spiritual affirmations, healing chants, and mind/body inqui...

Cosmic exchange

Receive nourishment and healing from earth and sky as you visualize rooting and growing like a sacred tree. Using this energy of Imbolc and the lunar new year, connect to the elements and allow your wishes and intentions to expand into the cosmos.

Awakening bliss

The halfway point between winter and spring allows us to cultivate hope, inspiration, and activation. As we prepare to plant seeds for the seasons to come, let’s awaken the inner bliss within to expand our hopes and dreams and uplift the spirit. Begin with spinal flexing and heart openers before moving into a sequence of hamstring and shoulder stretches, reclined butterfly, child’s pose, and a spinal series. Remember to breathe deep to clear the air and create space.  

Props: b...

Touching nirvana (30-minute version)

Thich Nhat Hanh writes: “…the greatest relief or solace that we can obtain is that of touching nirvana, where nonfear has become something that is part of everyday life.” This practice creates inner and outer spaciousness with deep postures and breath, as well as a focus on the bindu chakra, which is the seat of enlightenment. Postures include cat/cow variations, thread the needle, downward dog, low lunge, pyramid variations, warrior I, standing back bends, hand-to-big-toe on your side ...

Touching nirvana

Thich Nhat Hanh writes: “…the greatest relief or solace that we can obtain is that of touching nirvana, where nonfear has become something that is part of everyday life.” This practice creates inner and outer spaciousness with deep postures and breath, as well as a focus on the bindu chakra, which is the seat of enlightenment. Begin with some stretches on your back that get into every part of the lower triangle before moving into meditation and optional chanting, cat/cow variations, thr...

Pranayama love - Level 1/2

Practice some meditative breath techniques such as dirgha with ujjayi and anuloma viloma (alternate nostril with breath retention).

Introduction to Crystal Healing (new course just posted)

Hi everyone! I'm preparing my newsletter for tomorrow and just wanted to give you the heads up on a course offering for March: Introduction to Crystal Healing on Saturday, March 5 at 10 am. In this educational course, you will learn:

• Crystal healing basics, including how crystals are structured and generate energy
• How to incorporate crystals in your spiritual practices
• How to choose crystals based on energy and intention (such as moon phases, ast...
  2022-01-26 20:42:21 +0000 UTC View Post

Emotional support yin

This deep-stretch, breath-focused, and feel-good class may be your next go-to yin practice. The breath is the focus, as we use the breath to clear energy, move through our postures, and heal in the emotional realm. Poses include happy baby, straddle, butterfly fold, pigeon, seated tree, and more.  

Props: one bolster or cushion, optional blocks  

Benefits: hips, hamstrings, spine, breath, heart, emotional healing

Slow and strong hatha (30-minute version)

Let your yoga practice be a vehicle for prana through a sequence of hatha poses held for several breaths. Move through a strong standing sequence of extended mountain, standing wide-legged fold, tree, warrior 2, reverse warrior, triangle, standing pyramid flows, chair, chair twists, and yogi squat.    

Level: 1/2 Hatha   

Props: two blocks, blanket    

Benefits: strength, balance, legs, grounding, positive energy, breath, expansion, he...

Slow and strong hatha

Let your yoga practice be a vehicle for prana through a sequence of hatha poses held for several breaths. Begin with a meditation and mudra, tuning in and chanting the mantra OM SHANTI OM for peace and divine connection. Warm up with cat/cow, seated spinal flexes and twists, and stretches in wide-legged forward fold, butterfly, and downward dog. Then move through a strong standing sequence of extended mountain, standing wide-legged fold, tree, warrior 2, reverse warrior, triangle, standing py...

Pranayama love - Level 1

A basic pranayama (breath) sequence for healing, calming, and balancing.

The jewel within the lotus

This relaxing yin practice helps you connect to yourself with tenderness and softness. Familiar postures with a focus on the heart will allow you to settle and feel at peace. This is perfect for anxious times or when you feel restless and uncertain. Postures include fetal posture, twists, happy baby, butterfly, bridge, and healing arm movements. We also chant and reflect on the mantra OM MANI PADME HUM, the radiant jewel within the lotus.  

Props: two blocks and a blanket   2022-01-16 17:33:00 +0000 UTC View Post

Full moon restorative practice for heart-healing and tenderness

(Tiers 2 and 3)

This practice includes a heart-centered meditation, lunar breathing, and my channeled energy restore sequence. This was recorded during the full moon in Cancer (Jan. 2022), but is a perfect practice for any full moon period or when you need some self-care and healing.

This can also be accessed in your exclusive library at https://vimeo.com/showcase/patreonplus, password: awakening

Full moon insight, playlist, and coupon code

Hi everyone! Tonight is our Candlelight Restorative for the Full Moon event, in which I’ll be guiding you through some relaxing meditation, breath, and an energy restore sequence to recalibrate and release patterns. To attend for free, use your coupon code MOONLOVE (the recording will also be posted for your tier). https://mandigarrisonyoga.as.me/fullmoon Registration closes at 5:30 p.m.

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Softness and strength

There is strength in softness and softness in strength. This practice takes it slow and encourages inner awareness and tenderness as you move and breathe. Begin by breathing deeply in crocodile, spinal flexing, and seated warm-ups. Flow through low and high lunges, half split, pyramid variation, puppy pose, sphinx, cobras, twists, gentle vinyasas, and more. End in supported fish and awaken the green ray.  

Level: 1/2 slow flow  

Props: two blocks  

Benefits: h...

Meditation on the green ray

Awaken the healing green ray during this heart-centered meditation. Feel your capacity to heal and offer healing for others.

Surrender and self-acceptance

The practice of grace helps us acknowledge our truth and cultivate self-acceptance, so we can be at peace with whatever arises from a resonant and grounded state of being. “I see you. I acknowledge you. I am here for you.” This healing practice helps expand your breath, practice surrender, and be with yourself and your body in healing postures such as crocodile, child’s pose flows, half moon, caterpillar fold, and reclined supported butterfly. The combination of forward bends and a fina...