Ignite Your Yoga Practice with Dr. Chelsea Jackson Roberts is a sweet introduction to slow flow and restorative yoga, soothing meditations, and daily tools for self-reflection. Each of the 10 days includes a 20-minute movement practice, a short meditation, and a journaling prompt. No matter your experience level, this program will help you confidently create an at-home routine you will enjoy doing every day!
Ignite Your Yoga Practice with Chelsea Jackson Roberts
Ignite Your Yoga Practice with Dr. Chelsea Jackson Roberts is a sweet introduction to slow flow and restorative yoga, soothing meditations, and daily tools for self-reflection.
Dr. Chelsea Jackson Roberts is an internationally celebrated teacher and scholar who brings her Midwest roots to the mat with a style of yoga that is accessible to all bodies and levels of skill. She is widely recognized for her work with yoga and teens, and making connections between literacy development, storytelling, and yoga. Chelsea founded Yoga, Literature, and Art Camp at Spelman College Museum of Fine Art in 2014 after receiving her doctorate in Educational Studies from Emory University. In addition, Chelsea has toured the world as a Peloton yoga teacher and global ambassador for lululemon, and has advocated for local communities as founder of Red Clay Yoga and faculty member of Off the Mat, Into the World.
01: Welcome to Ignite Your Yoga Practice
Learning how to meet your own needs for relaxation and self-care is incredibly important — so let’s create an at-home yoga and meditation practice that feels great to you. Whether you are new to yoga or rolling out your mat for the thousandth time, this course offers step-by-step tools to help you discover or reaffirm WHY yoga is important to you while showing you HOW to confidently create an at-home practice that leaves you feeling like the best version of yourself, every day, on and off your mat.
02: Day 1: Daily Practice: Igniting Your Practice
By definition, yoga means to unite. Today’s practice is all about uniting our body, our mind, and our movement to create support from the inside out. Are you ready to put yourself first?
03: Day 1: Daily Meditation: Igniting Your Practice
Meditation can feel overwhelming for many because it is sitting still and breathing. It is doing nothing to distract us from what's going on in the body. In our first meditation, we do a body scan to check-in with ourselves.
04: Day 1: Daily Reflection: Igniting Your Practice
One of the most profound yoga teachings is being able to reflect and put pen to paper to what it is you’re experiencing. Today, we do just that. We reflect on how we treat our body, how we experience our body, and our overall relationship with our body.
05: Day 2: Daily Practice: Getting Rooted
Today, we focus on the roots. That is, the journey that brought us to the mat in the first place. With every pose today, you'll tap into your joy as you reflect on your journey.
06: Day 2: Daily Meditation: Getting Rooted
In yoga, we call our point of focus our drishti. Today's meditation focuses on connecting with the journey, the roots that got you here. What are the stories that this body holds? What have you overcome? It is important that we honor all components of our practice, especially our history.
07: Day 2: Daily Reflection: Getting Rooted
Yoga is a tool that allows you to feel whole, integrated, and complete. But the reason for starting a yoga practice is different for everyone. In today's reflection, you will unravel the things that brought you to this practice in the first place.
08: Day 3: Daily Practice: Finding Your Flow
Profound moments happen in stillness and silence. This practice will place emphasis on finding your flow and also cultivating balance and the discernment to decide what your body needs and doesn't need. It's all about learning how you can support yourself and cultivate kindness.
09: Day 3: Daily Meditation: Finding Your Flow
The Sitali breath is a great technique to use when you are looking to bring down the body heat, or if you've done a really extreme workout or yoga practice and you're looking to calm your heart rate, breath rate, and everything else that starts to escalate. Today as we breathe, we will meditate and reflect on how we invite balance into our lives.
10: Day 3: Daily Reflection: Finding Your Flow
How you show up for others starts with how you show up for yourself first. If you feel drained, tired, or depleted, it'll affect how you show up for the world. Yoga is a tool you can use to bring yourself back. Today, you answer the question: What am I welcoming into my life through the practice of yoga?
11: Day 4: Daily Practice: Igniting Your Power + Clearing the Path
Our yoga practice changes just as we do in this world, shifting in and out of spaces, communities, and experiences. It's through the breath that we can find and tap into true connection. Today's session is all about igniting the power within and using yoga and the breath as a tool to move through challenges and obstacles.
12: Day 4: Daily Meditation: Igniting Your Power + Clearing the Path
If you can breathe, you can do yoga. Today, we will do a breathing exercise called the Breath of Fire and bring awareness to how the physical body reacts to the thought of the obstacles that may be in your way.
13: Day 4: Daily Reflection: Igniting Your Power + Clearing the Path
One of the best ways to keep and maintain a consistent practice is by being honest with the barriers, obstacles, and hurdles that are in your way. Today is an opportunity to reflect honestly on those challenges.
14: Day 5: Daily Practice: Practicing Compassion
Today, we open the heart in a physical way but also in the deeply emotional way. In this practice, we open the heart and allow it to shine brightly. It's an opportunity for you to practice compassion with yourself, by listening to your body and what it is asking for.
15: Day 5: Daily Meditation: Practicing Compassion
Today’s focus is on the heart chakra, the fourth chakra known as Anahata. This is a space where we can practice unconditional love and compassion for ourselves and others. It’s important to understand what compassion looks like for ourselves.
16: Day 5: Daily Reflection: Practicing Compassion
To be grounded in the reality of what you are experiencing, you have to confront your obstacles. You have to be honest about what your heart desires. In this session, you will reflect on the things that your heart is longing for and hopefully receive answers to your gentle inquiries.
17: Day 6: Daily Practice: Speaking Your Truth
You've done body scans, breathwork, experienced sun salutations, and moved through a couple of Warrior postures. Today’s practice puts this together for you, to illustrate how you can create and construct your home yoga practice.
18: Day 6: Daily Meditation: Speaking Your Truth
Breath practices, or pranayamas, go hand in hand with meditation. Prana is the life force or energy we all possess. Sometimes we may not know what to do with that energy. Today, we use the bhramari breath to release anxiety.
19: Day 6: Daily Reflection: Speaking Your Truth
In today's meditation, you will reflect on your voice. Yoga is an important tool you can use to connect with your heart's desire, in order to speak with truth and integrity.
20: Day 7: Daily Practice: Embracing Your Intuition
We can't fully utilize our energy in this world unless we rest. Today, we focus on using our intuition to know when it is time to slow down and rest. Together, we'll learn to be still, listen, and think about what our individual body needs right now.
21: Day 7: Daily Meditation: Embracing Your Intuition
In today's meditation, we use the four-part healing breath to clear our mind space in order for us to hone in on our intuition. Allow yourself to connect with the knowing that brought you to this practice, allowing your inner wisdom to plant seeds in every aspect of your life.
22: Day 7: Daily Reflection: Embracing Your Intuition
Today, we focus on our gift of intuition. You will reflect on how your building blocks support how you show up in the world with your intuition, your inner wisdom, by answering the following question: What is my relationship with my intuition?
23: Day 8: Daily Practice: Accessing Your Higher Consciousness
Today's practice focuses on more dynamic poses, and you'll use your intuition, your trust, and your knowing of your own body to know where you need to create variations or adapt some of the postures to your liking. You'll listen to your inner teacher, that voice that tells you what you need.
24: Day 8: Daily Meditation: Accessing Your Higher Consciousness
While yoga is seemingly a very isolated experience, it can also transfer into how we show up for others in the world. Today's meditation is called lovingkindness; it's a meditation that draws from within. It is a way for you to tap into and embrace your higher consciousness.
25: Day 8: Daily Reflection: Accessing Your Higher Consciousness
By definition, yoga helps us unite and establish connections beyond our classrooms. It can affect how we show up and connect with others in spaces. Today, you will reflect on this kinship, specifically looking at how yoga can help strengthen these relationships.
26: Day 9: Daily Practice: Committing to Your Practice
Today, we plant the seeds to commit to a consistent yoga practice. We'll integrate everything we've learned so far and introduce a little bit more. We start with breath of fire, moving into sun salutations and hip openers before our Savasana.
27: Day 9: Daily Meditation: Committing to Your Practice
In today's meditation, you will bring the attention back to yourself by focusing on your breath. Alternate nostril breathing is a great way to get settled and focused on what it is that your body, your life, and your mind long for.
28: Day 9: Daily Reflection: Committing to Your Practice
Today, you make a commitment to your daily practice. What are you ready to commit to?
29: Day 10: Daily Practice: Living Your Practice
Today is a day of celebration! Today, we put it all together, from the breathing exercises to the movements.
30: Day 10: Daily Meditation: Living Your Practice
Today's meditation brings everything in this course together while incorporating one of the breathing exercises we've done previously, the sitali breath. The sitali breath is a great breath to do when you experience anxiety or simply need to calm down your nervous system.
31: Day 10: Daily Reflection: Living Your Practice
Today in the final reflection, you put pen to paper to write out the commitments you are ready and willing to make in your life to tap into your joy, your bliss, your connection, and your purpose to transform the communities in which you live.
32: Thank You for Watching Ignite Your Yoga Practice
Congratulations on completing Ignite Your Yoga Practice! Hopefully by now you are experiencing more joy, love, and connection in your life and also have the confidence to cultivate an ongoing yoga practice at home. May this work continue to serve you as you use these mindfulness techniques and meditations going forward.
33: Props: Your Meditation Seat
Here are a few tools you can use to maintain a seated position during meditation: When your seated, it's important to maintain the natural curl and arch of your spine at the bottom. Getting a cushion is a great way to support that. You can also sit on top of the cushion, and you'll see this natural curl in the low back. You can find a wall and use blocks to support the hips. Now as you're seated, you have the support of the blocks to hold my legs and the wall to hold your spine. This gives you the room and space to allow the breath to flow.
34: Props: Tips for Using Bolsters
How to use bolsters, pillows, or couch cushions to support your yoga practice: During Forward Folds, sometimes your hamstrings are a little bit tighter than other days. Place the bolsters on top of your legs, flex your feet, preparing for a Forward Fold, take in a deep inhale, and then place your hands onto the bolster as you fold forward, placing your forehead on your hands. During a spinal twist, you can place the bolster in between the legs. This helps alleviate any kind of rubbing or bone-to-bone connection that may be uncomfortable. In my Spinal Twist, bring the bolster between the knees and ankles. The bolster is a great way to embrace a sweet Savasana. A lot of times, the lower back will begin to distract you from your deep relaxation posture. Place the bolster, pillow, or couch cushion right underneath the knees.
35: Props: Tips for Using Straps
How to use straps, a belt, or even a sock to support your yoga practice: When opening up the heart or shoulders, it's great to place the strap behind the back, drawing the shoulders up, back, around, and down. This is a great way to do forward folds with a shoulder and heart opener. In forward folds, use a strap if you're unable to reach down to your foot. Grab the strap, hook it underneath the sole of your foot, and elongate the spine.
36: Props: Tips for Using Blocks
How to use blocks as a tool to support our yoga practice: Many students have injuries or discomfort in the wrists. Placing both palms onto the blocks allows you to press the energy and the weight more so into the legs during a downward-facing dog. When you're coming into a Forward Fold, you can always use your blocks. Using blocks during butterfly, or Baddha Konasana. You can use your blocks, place them on both sides of the legs, and you have your supported Baddha Konasana.
37: Props: Tips for Using Blankets
How to use blankets as a tool for our yoga practice: If you don't have a cushion or pillow available at home, you can fold a blanket, and sit right at the edge. It maintains that natural curl with the spine, just like a cushion would do. During cat and cow stretches, the knees may feel discomfort being on hardwood surfaces or floors. Using the blanket on top of the lower half of your body during Savasana.