Your Yoga, Your Way

A guide to help you map your way through Inspya Me Online library with your personal needs in mind.

I have been practicing with you for a while what should I start with?

Yay welcome online!  The Core Awareness + Setup 1 & 2 & 3 will be good for refreshers and set you in good stead with your breathwork at home.  If you find any of the others in this series a bit challenging add Core Setup 1 to the start of your practice.  It will be great to hear how you feel after getting more Core regularly into your weeks!  The Morning Meditative 9 Sun Salutations has minimal instruction, 'Sun Salutation Good Foundation + Easy Does It' has plenty of cues - depends what you prefer.  Morning + Mini Flows are similar to my Yoga Align classes. Use the special needs series for any injuries you usually modify for.  You might find the 'Awareness' videos and more personal information on conditions can enhance your practice even more and make any yoga studio class work for you.  I suggest selecting using the 'Style' tab.  You will find my signature Foam Roller classes under 'Yoga Therapy' tab - I know you love it!  There is also the Asana Addict library I am building - more foundational poses there to begin with, but really want to hear from you what you want to challenge yourself with - Anything missing that you love please request it!

I'm Post-Natal what do you recommend?

Congratulations!  Yoga at home is a great way to keep up your practice now your regular routines have changed (or at the moment no routine is possible!). Depending on how many weeks post-natal, please check with your Dr when ok to return to exercise.  The Core Awareness & Setup 1, 2, 3 are fine within 2 weeks of natural birth.  Use the 'Style' tab 

Restorative/Yin/Gentle Yoga practices plus Yoga Therapy for Morning Limbers + Yogi Prehab, Foam Roller. Core Series I + II  are also fine to start with, also check out the Sacred SIJ Series as this is where you need to rebuild stability and balance after pregnancy.  From 6-8 weeks onwards the Yogalates Theraband, Yin Yang Flow, Mini Core + Morning Flow,  Easy Does It and Good Foundations in Sun Salutations are gentle enough to practice with. Core Series II onwards once you feel you are strong enough, but only after several weeks of practice I + II, unless you had a strong exercise routine pre and during your pregnancy, if that is the case then you know what your body is ready for.  Please email me if you have any concerns.  Don't forget to include meditation in your practice, try Purna Breathwork and Prana Meditations to build your energy levels.  MindBodyFullly Present before bed if you are not getting good rest and body feels achey.  Chakra Healing Meditation is a really beautiful energy healing focus to help bring you back into balance and feel at peace and your vitality in this wonderful new role you have.

I would love to start a regular meditation practice what do you suggest?

I would recommend starting with Asana Addict Savasana so you have your position options down-pat. Start with Nirvana Meditation at first for a more restorative and practical version, try Dhyana for more spiritual focus.  These are each laying down and mostly suitable for practicing in the evenings (especially if wanting to improve your sleep) but fine for mornings if this is your introduction to focussing on breath you may find it less distracting than sitting. MindBodyFully Present is great to relax the body in preparation for sleep or Savasana.   Visit Asana Addict and view Sukhasana & Virasana so you can develop great options for your sitting position.  After about 2 weeks try Purna Breathwork, Nadi Shodhana Silken Threads, then move onto Apana Meditation and Prana Meditation to lengthen out time spent in a seated meditation.  Please email me if you have further questions.

I experience Depression/low energy + motivation/Low Blood Pressure/lethargy ....any suggestions?

We need to create movement, flow and routine in the mornings with a gentle practice to begin with like the Morning Limber, Yogi Prehab, Mini Core + Mini Morning Flow, Easy Does It, Good Foundations.  The Yogalates Theraband + Core Series I, II are also gentle enough to start with.  Progressing with the Core Series over time will improve posture, energy levels, digestion and confidence.  Try using seated meditations instead of laying in Savasana.   You may be more attracted to the Restorative/Yin/Gentle Yoga practices but try movement and uplifting practices even though it feels against your grain, for now.  It won't take long. The Prana Meditation is designed just for you to improve energy levels and receiving on the inhale.  Regularly repeating the Purna Breathwork practice in the mornings and you will re-program your breathing and soon feel more energised and lighter - especially using the 3rd Mudra with fists.  If you have an injury or condition please stick to the series to target that area so that you won't have any excuses to avoid the general practices that may not be suitable, yet.  Please email me how you go with your practice and if you would like any more personal recommendations.  You might also like to visit my information page on Ayurveda and scroll down to view lifestyle + diet suggestions for balancing Kapha Dosha.

I'm a beginner where do I start?

Great!  Welcome to Inspya Me Online.  There is a tab called 'Level' and select Beginner level practices from here.   You can also use the 'Style' tab and find Yogalates, Yoga Therapy (for Morning Limber + Yogi Prehab), Restorative/Yin/Gentle Yoga and Yin Yang are great for beginners.  I recommend watching the Core Awareness, Core Setup 1 + 2  and repeat Core Series I + II until you feel it is with ease before moving onto the more advanced in this series.  Also the Asana Addict library is perfect for focussing on one pose and learning all the options and props you can apply to make it perfect for you.  


For Meditations start with Asana Addict Savasana, MindBodyFully Present, Purna Breathwork, Nadi Shodhana Silken Threads and Nirvana Yoga Nidra.  Then progress to Apana + Prana Meditation and Chakra Healing and the rest.  Love to hear how you go!

I have an injury what should I avoid?

You will find under the tab 'Style' there are specialised series Knowing My Knees, Loving My Lower Back, Supporting Shoulders Neck Wrists, Sacred SIJ....however your particular condition may need a more personalised approach so please email me any concerns or special requests.  Start with Core Awareness, Core Setup 1, 2 + 3 and Core Series I + II so it's gentle and plenty of cues and modifications. Practice the specialised series at least 4-6 times before moving onto the other general practices.  However if not listed or if your particular condition does not supported in that series please email me.  Asana Addict library goes through all the modifications for each pose so you can adjust for yourself in any general class.  Once you are familiar with the particular cues, modifications and other options for your body part you can then move into other practices online and modify as you go.  NB Lower Back issues please be mindful before moving too far along the Core Series that you are pain free and know your options to reduce the intensity in the stronger practices.

I experience Anxiety/Stress/Nervous Tension/Insomnia/High Blood Pressure ....any suggestions?

Use the 'Style' tab to find the Restorative/Yin/Gentle Yoga practices - also the Core Setup 1 breathing and MindBodyFully Present Meditation will really help settle the nervous system and release stress held in the body. Always complete any Yoga practice with Savasana at the end - meditations such as Nirvana Yoga Nidra, Dhyana Guided Meditation or Chakra Healing.  Being still and slow will not be easy at first, you may be tempted to do more challenging Core Series and Sun Salutations instead - add them in but keep your practice mostly restful and as still as possible with slow smooth breathing as your focus.  The benefits to body and mind will come over time.  Child's pose is a great option to drop into during any Yoga practice, even for relaxation if Savasana feels too exposing.  Try a heavy blanket over the belly + chest or whole body in Savasana.  Even the position face down over a bolster/pillow like in Core Setup 1 instead of laying in Savasana may feel more comforting and meditative.  The Apana Meditation is designed especially for these conditions - best way to to start your day.  In the Purna Breathwork avoid the 3rd Mudra with fists if it makes you feel 'heightened' - this practice is a great way to re-program your day-to-day breathing and reduce stress levels, anxiety and HBP.   Please email me how you go with your practice and if you would like any more personal recommendations.  You might also like to visit my information page on Ayurveda and scroll down to view lifestyle + diet suggestions for balancing Vata Dosha.

I have been practicing Yoga for sometime and I am wanting to challenge myself?

Great!  I can't wait to work with you I love to be challenged.  Currently my Asana Addict library is growing from more foundational poses - but email me your requests so I can add them in for you asap. This series are individual pose practice with all the preparation you need for your body so you can achieve your version of that pose, plus alternatives and prop options if required to make the pose more personalised to your needs.   I would also recommend you watch the Core Awareness + Setup 1, 2, 3 if you have not practiced with me before, so you can really get the most out of the Core Series experiences practices.  I have found regularly coming back to the basics has provided me a deeper awareness of my habits, and the subtleness of true core and breath work that will most definitely helps you develop more strength.  If you are looking for more of a workout practice 'Feel the Burn' is targeting areas to strengthen your regular Yoga practice. My online library has been setup to start with the basics as a foundation and is now building up with my more challenging practices - please let me know what you want more of or work with me one-to-one online or in person.  I would love to meet you! 

Inspya Yoga Therapies with Nic Whiteman
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Tel: 0434 417 261

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