Online Yoga, Meditation, and Embodied Practices
This space offers gentle, accessible practices to support embodiment, awareness, and energetic regulation.
Practices are grounded, approachable, and designed to meet you where you are — whether you are new to yoga and meditation or returning to familiar practices.
All offerings are open to beginners.
Modifications are always offered and encouraged.
Dr. Adrian's Online Yoga Studio
Live, weekly classes
Dr. Adrian currently offers three weekly online yoga classes designed to support:
- nervous system regulation
- embodied awareness
- energetic balance and integration
These classes are gentle, accessible, and welcoming.
If you’ve never practiced yoga before, this is a supportive place to begin.
Class registration and more info...
Online registration is required for all classes
Guided Online Practices
Breathing Practices
Extended Exhale Practice
This is a short 2min guided extended exhale breathing practice that can be done anytime, anywhere.
The extended exhale breath is helpful in activating the parasympathetic nervous system, and bringing us into a state of rest & relaxation. It can also be used as a way to communicate to the body that we are safe and we can rest now.
This practice is very short, and should be used instructionally. I HIGHLY recommend you set a timer for 3 or more minutes and practice this breath for the entire 3 min.
Box Breathing - for Balance & Grounding
Box breathing is a great tool to help ground and balance your nervous system. It can be done anytime and anywhere.
This audio is designed to be used instructionally, and I highly recommend you practice this on your own for at least a two to three minutes in order to feel the full affect.
Guided Meditation
Yoga Nidra Meditation
Yoga Nidra is a systematic method of guided relaxation which takes you to the place between awake and asleep allowing you to connect with your unconscious mind.
Yoga nidra offers a wide range of benefits, including stress reduction, improved sleep, enhanced emotional healing, and increased self-awareness. It also promotes a stronger mind-body connection, and improved cognitive function.
This practice is 23minutes long and will require you to be in a secure and quiet space for the duration of the practice.
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