Yin Yoga for Stress

Yin yoga is one of the most powerful habits you can develop for combating stress. On a scientific level, it can help us completely disrupt the body’s stress response, and this dynamite class will show you how.  Stress is a universal human experience. Our bodies evolved this physiological response to protect us in life-threatening situations.   The problem? In our modern world, the body can get confused. It can mistake safe situations for unsafe ones. Things like job interviews, exams, public speaking, traffic jams, and interpersonal conflict can all accidentally trigger this response.  That's because the body's stress response is a fail-safe threat detection system that completely overrides any human's conscious control.  The good news? While we can’t prevent our bodies from experiencing stress, with practice, we can learn how to notice when we're in this state. Then we can do things to help our body recognize we are safe.   In this 1-hour practice, Sally will teach you a series of yin yoga postures you can use to help your body recognize you're safe. You’ll learn how to invite your body to exit a stress response.  By the end of this class, you're going to be stunned by how different your body and mind will feel! 

$20.00 USD

Yin Yoga for Social Anxiety

Do you experience anxiety in social situations? Are you worried you might be judged or criticized? Join Sally for this 1-hour yin yoga practice specifically designed to relieve social anxiety, increase your confidence, and grow your self-love. Social anxiety can include symptoms like sweating, trembling or shaking, a rapid heartbeat, and an upset stomach. We might avoid social situations, overanalyze conversations, or stay quiet when we socialize. In this class, Sally will gently guide you through a series of yin yoga postures that will open the heart space to alleviate these feelings. For this class, you'll need 2 blocks, a blanket, and some wall space.

$20.00 USD

Yin Yoga for Worry

If you experience daily worry and anxiety, then this class is for you! In this 1-hour practice, Sally will show you how to honor the wisdom of your body. You’ll gently explore how you experience worry in your body and learn how to notice the undertone of your nervous system. This soothing class will leave you feeling grounded, nourished, and at ease. It's a game changer for worry!

$20.00 USD

Yin Yoga for the Jaw

Do you experience jaw pain or discomfort? This class is beneficial for anyone who suffers from TMJ disorders, teeth grinding, or chronic jaw clenching. It's also helpful if you hold stress in the face, neck, or shoulders, which can lead to general tightness in the jaw. Sally will guide you through 5 yin yoga postures that help to soften the muscles in the face, neck, and shoulders. You'll unwind the daily stress that can accumulate in these areas and lead to pain in the jaw. You'll also learn about the muscles that support the jaw, how to find them, and how to massage them. For this class, you will need two blocks, a blanket, and a yoga therapy or tennis ball. Once you purchase this class, you'll have access to the recording forever and be able to watch it over and over again as many times as you'd like. The class is accessible for all levels, including beginners. 

$20.00 USD

Yin Yoga for Tension Headaches

Join Sally in this relaxing and therapeutic class for alleviating tension headaches. Tension headaches are the most common type of headache. They typically feel like a dull ache or pressure around the forehead, temples, or back of the head and neck. Stress, poor posture, eye strain, jaw clenching, anxiety, and fatigue can cause them. In this class, you'll learn how to ease and reduce the frequency of tension headaches by releasing muscle tension and stress in the scalp, neck, and shoulders. Sally will also show you how to use a yoga therapy ball or theracane to alleviate tension headaches. Whether you suffer from frequent headaches or simply need to unwind from a stressful day, you will leave this class feeling more balanced, calm, and grounded. For this class, you will need 2 blocks, a peanut, a yoga therapy ball (or a theracane if you have one), and a blanket. Once you purchase this class, you'll have access to the recording forever and be able to watch it over and over again as many times as you'd like. The class is accessible for all levels, including beginners. 

$20.00 USD

Yin Yoga for the IT Band and the Knees

The IT band is a thick piece of fascia or connective tissue that connects the outer hip to the outer knee on each leg. Many people have tried massage for their IT band or foam rolling at the gym, but this class takes IT band self care to a whole other level. Sally will show you how to slowly, gently, and deeply release the stiffness in your IT band using 2 yoga therapy balls and a foam roller.  Get ready for a very deep and rejuvenating class! You’ll need 2 yoga therapy balls and a foam roller. If you’re not sure where to get these props, please visit the props page here: https://www.sallymilleryoga.com/props

$20.00 USD

Yin Yoga for Knee Pain and the Legs

If your legs ache and your knees hurt, you’ll be amazed at what this class can do!  Sally will guide you through some of the most classic and helpful yin yoga postures - like legs up the wall and deer pose. You’ll also release your IT band and roll out your calves.  Ahh… sweet relief here we come.  In terms of props, you’ll need some wall space to do legs up the wall, a foam roller, a bolster and a yoga block.

$20.00 USD

Yin Yoga for the Knees and Hips

Did you know that releasing tightness in the hips and glutes can sometimes make knee pain go away completely?! Come experience the magic of yin yoga and the interconnectedness of seemingly separate parts of your body.  You’ll leave feeling like a brand new person.  For this class you’ll need a yoga block, a yoga therapy ball or tennis ball, a foam roller, and a bolster.

$20.00 USD

Yin Yoga for the Back of the Knees and Quieting the Mind

Did you know that knee pain is often caused by a combination of physical tightness and mental agitation?! In this fabulous class for both the body and mind, you’ll experience the deep relaxation and pain relief that comes from taking really good care of the tissues in and around the back of the knees.  If you get easily overwhelmed or suffer from chronic anxiety, worry, or knee pain, this class is for you! For this class you’ll need 2 blocks and a bolster or rolled up blanket.  Once you purchase the class, you'll have access to the recording forever and be able to watch it over and over again as many times as you'd like. The class is accessible for all levels, including beginners.

$20.00 USD

Yin Yoga for the Knees with Yoga Therapy Balls

If you have knee pain, this class is a total game changer!  You’ll be guided slowly and carefully through profound myofascial release techniques and yin yoga postures that specifically help release tightness around the knees. Don’t be fooled into thinking that your knee pain is here to stay. There’s so much you can do to improve the health of your knees right from the comfort of your own home.  For this class you’ll need 1 yoga block and either 2 yoga therapy balls or 2 tennis balls (see the props page for more information about where to buy yoga therapy balls).  Once you purchase this class, you'll have access to the recording forever and be able to watch it over and over again as many times as you'd like. The class is accessible for all levels, including beginners.

$20.00 USD

Yin Yoga for the Knees with a Foam Roller

A foam roller can be an amazing therapeutic tool for the knees if used correctly. In this class you’ll learn how to place the foam roller in just the right spot to reduce knee pain. You’ll also practice staying still while using the foam roller (rather than the typical “rolling” action where you continuously move your body back and forth).  This YIN way of using a foam roller could be considered like a little mini-meditation that simultaneously grounds the mind and helps release tight fascia around the knees. This class also includes a wide variety of yin yoga postures that will increase the flow of chi or prana through your knees. If you’re suffering with knee pain or just curious about how to combine myofascial release with yin yoga, I think you’ll love this class! You’ll need a foam roller, 2 blankets, a block, a yoga therapy ball, and a bolster or 2 thick bed pillows.

$20.00 USD

Yin Yoga for Digestion and the Stomach Meridian

Many of us have a troubled relationship with our stomach and experience painful digestion. We get all kinds of symptoms like indigestion, gas, bloating, acid reflux and heartburn. In this class, Sally will guide you through 5 yin yoga postures specifically designed to help heal digestion and help you learn how to listen to your stomach in a somatic way. You’ll also learn how your stomach isn’t just an inert sack that holds the food on the left side of your abdomen - your stomach is connected to lots of other parts of your body - all the way up to your eyes and all the way down to your toes. This class has the potential to change your relationship with food forever. It isn’t just about learning new yin yoga postures, it’s also about making a fundamental shift in the way you relate to yourself, your stomach and your food. Once you purchase this class, you'll have access to the recording forever and be able to watch it over and over again as many times as you'd like. The class is accessible for all levels, including beginners.

$20.00 USD

Yin Yoga for Better Sleep

Join Sally for this 1-hour yin yoga practice specifically designed to promote better sleep. You'll learn how releasing the fascia in your feet, calves, hamstrings and belly can calm the mind and relax the nervous system. You'll also learn how practicing stillness while you're awake can train your body to fall asleep more easily and stay asleep throughout the night.  If you've been looking for a natural way to sleep better, this class is the ticket! Sally's voice is so soothing and relaxing, you'll immediately feel your physical and mental tension start to melt away.  Get ready for the best night's sleep you've had in a long time.  Once you purchase this class, you'll have access to the recording forever and be able to watch it over and over again as many times as you'd like. The class is accessible for all levels, including beginners.  

$20.00 USD

Yin Yoga for Bringing the Heart Forward

Do you slouch? Does your upper back hurt? Are you collapsed through the front of your chest and know that there's some healing your heart needs to do? If so, this class is for you.  Sally will guide you through 1-hour of gentle yin yoga postures and somatic meditation for bringing your heart forward and broadening your chest. Rather than just trying to "sit up straight" in a rigid and stiff way, you'll deeply release the tension in your pectoralis muscles (front of the chest) and erector spinea (all along the spine). This makes maintaining a healthy upright posture possible in the first place! As a bonus, you'll be guided through an exercise called wall angels that helps to strengthen the rhomboids and lower traps and correct forward head posture. This class is also great for anyone who loves yin yoga and wants to lead more from their heart, rather than from their head. 

$20.00 USD

Yin Yoga for Sciatica

This class includes yin yoga postures and myofascial release techniques that are amazing for sciatica. Sally will explain the importance of avoiding certain postures when you have sciatica and why it's so important to release the tight muscles in your glutes and back of the legs if you're experiencing sciatica. This class is also great for anyone who wants to explore hip openers in a gentle but profound way. Your body will feel so good after this class!

$20.00 USD

Yin Yoga for Sweet Cravings and the Spleen Meridian

The spleen is the yin organ that's most closely related to the earth element and is said to be related to our physical digestion of food as well as feelings of enoughness and contentment. The more we can establish a deep, embodied relationship with the earth, the easier it is to balance the spleen - including sweet cravings.  In this class we'll practice yin yoga postures that help open the spleen meridian and invite a feeling of settling and contentment. We'll practice letting the body get heavy and relax toward the ground.  This is a lovely, nourishing class suitable for all levels. You'll need 2 yoga blocks, a foam roller, a bolster, and a coregeous ball.  

$20.00 USD

Yin Yoga for Samana Prana and Releasing Your Core

Samana Prana is one of the 5 subtypes of Prana (Prana is our life force or energy) Samana Prana is the life force in our belly. It gets disturbed by cesarean section, other kinds of abdominal surgery, sexual trauma, emotional abuse and digestive distress.  This class helps to release tension and trauma from the belly and bring back healthy digestion, assimilation, confidence and will power. It can also help us to develop better boundaries. 

$20.00 USD

Yin Yoga for Constipation

You'll be amazed at how effective these yin yoga postures are for reducing constipation! Sally's gentle voice will guide you through everything you need to know - and many variations are given for each pose.  Sally will explain how these very SPECIFIC yin yoga postures work to promote peristalsis (movement of fecal matter out of your body) and why calming the nervous system is so vital for regular bowel movements.  This is a class you'll come back to time and time again for digestive support.

$20.00 USD

Yin Yoga for Breast Health

 In this class you'll learn about natural, holistic and wonderful ways to take care of your breasts. It doesn't matter how old you are or whether you identify as a man or a woman or non-binary... it's really important to take care of your breast tissue and the surrounding lymph, muscles and fascia! We'll use the coregeous ball, alpha ball and yoga therapy balls, as well as blankets and blocks to gently massage and open the fascia around the breasts, armpits, upper back and chest. In addition to being amazing for breast health, the practices that we'll do tonight in class will also be great for the LUNGS and HEART. Ps- Please do not wear a bra for this class. We'll be working on massaging and releasing the parts of the body where bras normally go!! Having your skin less constricted in those areas will be really therapeutic and much more effective. 

$20.00 USD

Yin Yoga for Anger (4-Part Series)

Did you know that yin yoga can completely transform your relationship with anger? Rather than stuffing your feelings, people-pleasing or always hiding your rage, I'll show you how to let these powerful emotions move through your body in a healthy way. The classes include a mixture of guided somatic meditation and yin yoga postures - all specifically designed to help you release stuck anger from your body. AND you'll learn how to arouse a feeling of genuine curiosity and self love when anger inevitably comes back (so important for long-term wellbeing!). I'll also teach you the healing MUDRA (sacred hand gesture) for anger - which is a game-changer when it comes to learning how to pause when you get angry - and not react with hurtful words or actions. These classes have an added therapeutic effect of opening your hips, shoulders and upper back and are great for headaches and migraines. Once you purchase this 4-pack of online on-demand classes, you'll have access to the recordings forever and can watch them over and over again as many times as you'd like. The classes are accessible for all levels, including beginners. 

$80.00 USD

Yin Yoga for Tech Neck

Improve your posture and reduce pain in your neck, shoulders and upper back with this therapeutic 1-hour yin yoga class! You'll need 2 blocks and a peanut (2 tennis balls tied inside a sock or 2 yoga therapy balls inside their tote). Class includes a mixture of guided somatic meditation and yin yoga postures. Once you purchase this class, you'll have access to the recording forever and be able to watch it over and over again as many times as you'd like. The class is accessible for all levels, including beginners. 

$20.00 USD

Yin Yoga for Depression

Learn the Taoist, Tantric, and Yogic approach to working with depression in an embodied way. In this 1-hour class, I'll guide you through a 10-minute somatic meditation and 5 yin yoga postures. You'll learn about which organ tends to hold on to depression, and why it's important to let your body feel HEAVY when you're depressed. If you know that depression isn't something you can just "get over" or think your way out of, you'll love this practice. You'll need a yoga block, a blanket, an alpha ball, and a coregeous ball to get the most out of this practice. If you don't have these props, you can improvise with whatever you have at home or read more about where to order them here: https://www.sallymilleryoga.com/props Once you purchase this class, you'll have access to the recording forever and be able to watch it over and over again as many times as you'd like. The class is accessible for all levels, including beginners. 

$20.00 USD

Yin Yoga for the Chakras

   For this class you'll need a coregeous ball, 2 blocks, and a blanket.

$20.00 USD

Yin Yoga for Feeling Safe in Your Body

$20.00 USD

The Confidence Class

Build confidence by connecting with your central channel and the physical heart organ. You'll need 2 blocks, 2 blankets, and a bolster. Class includes a mixture of guided somatic meditation and yin yoga postures. Once you purchase this class, you'll have access to the recording forever and be able to watch it over and over again as many times as you'd like. The class is 1 hour long and accessible for all levels, including beginners. 

$20.00 USD

Yin Yoga for the Pelvic Floor

The majority of this class is "warm up" postures to release the structures surrounding the pelvic floor (ie the psoas, the abdominals, the glutes, the piriformis, the IT band, the TFL).. and then just 15 minutes or so of "direct" pelvic floor work where we sit on therapy balls. I've found this to be the most effective and intelligent way of working with the pelvic floor. It's gentle and wise - not forceful or too intense.    Many of you have told me about your struggles with pelvic floor pain over the years and I feel really excited to share tonight's class with you.    Some of you may not know why it matters to release the pelvic floor... in which case I'll just take a moment to list some of the benefits:   1. It stimulates the muladhara chakra, which is our energetic "root seat" and contributes to feelings of groundedness, contentment and equanimity.   2. It helps with tight hips. If you struggle with sitting cross-legged or have a nagging hip pain that won't go away, it's very likely that it has something to do with your pelvic floor muscles.   3. It can heal sexual and birth-related trauma, abuse, or insecurity. We'll go very very slowly and you can always take breaks any time. This is a tender, intimate area - but rather than ignore it or shy away - I've found it incredibly empowering and healing to work with the pelvic floor... just slowly and with lots of compassion for ourselves.   4. If you practice squatting, this class can dramatically improve your range of motion. Tightness in the pelvic floor limits how low you can drop your hips toward the ground when your knees are bent. Releasing your pelvic floor also really helps with knee pain during squatting! It's so cool.   For this class you'll need a coregeous ball, 2 yoga therapy ball PLUS's, 1 original yoga therapy ball, a bolster, and a blanket.

$20.00 USD

Yin Yoga for the Vagus Nerve (2-hour Workshop)

If you experience stress, anxiety, digestive issues, dizziness, migraines, nausea, fainting or high cortisol levels - this workshop is for you! You’ll learn how the vagus nerve is the direct link between your gut and your brain, and how stimulating your vagus nerve can help with a wide variety of symptoms.   Sally will explain *exactly* where the vagus nerve is and then expertly guide you through specific breathing practices, self massage, yin yoga, myofascial release and chanting to induce a deep state of calm.   Come explore how good your body can feel when you improve communication between your gut and your brain.   “I found the ability to surrender, the peace in stillness, the art of doing less, the embrace of balance.” - Theresa M.

$40.00 USD