PAMELA’s YOGA STUDIO
Your classes in your own time.
15 minutes a day are more impactful than 1 hour a week to reshape our body and mind.
YogA Nidra.
a guided meditation technique that induces deep relaxation while maintaining awareness, helping to reduce stress, improve sleep, recover from lack of sleep, and enhance overall well-being.
It can be done anytime - mid-afternoon can be a great option.
acupressure points & postural adjustments.
This session focuses on acupressure points for myofascial release and postural adjustments as I reset for the week. It also begins incorporating lymphatic work, as internal hydration is key for tissue health, reducing inflammation, and improving metabolism. You can do this video alone or as the first session in a series that progresses into mobility, joint activation, and eccentric loading—continuing and deepening the lymphatic work introduced here.
it can be done Sunday evening or Monday morning as a stand alone class or Saturday morning/early afternoon if done in combination with the next class on mobility joints and lymphatics.
Mobility, joints & Lymphatics.
This session focuses on sport-specific mobility, joint activation, and eccentric loading to enhance flexibility and prevent injury across various sports. It also blends in significant lymphatic work, as tissue hydration is essential for muscle and tissue health—greatly improving mobility and flexibility. You can do this video alone or as Session Two in a series that began with acupressure points and postural adjustments (see the video above), building on the foundational work started there.
It can be done Thursday evening or Friday morning as a stand alone class or Saturday morning/early afternoon if done in combination with the earlier class on acupressure points and postural adjustments.
Self healing + Breath work
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Best Time: Morning (for energy) or evening (for relaxation).
Technique: Use gentle, upward strokes or light tapping motions.
Feet & Legs
• Start at the ankles.
• Use light, upward strokes with your fingers moving toward the knees.
• Massage behind the knees in circular motions (this is a key lymph node area).
• Continue moving up the thighs, inner thighs, and toward the groin (lymph nodes here help drain excess fluid).
2. Abdomen & Stomach
• Use circular motions in a clockwise direction to support digestion & detox.
• Gently press and stroke upward toward the ribs.
3. Arms & Shoulders
• Start at the hands and wrists, using light strokes toward the elbows.
• Continue upward to the armpits, massaging this area (important for lymphatic flow).
4. Neck & Face (For hormonal balance & tension relief)
• Use gentle downward strokes from the ears toward the collarbones.
• Tap lightly under the jawline and around the clavicle to help drain facial puffiness.
5. Final Clavicle Pumping (Reset the System)
• Press gently above the collarbones using your fingertips.
• Breathe deeply (inhale for 4 seconds, exhale for 6 seconds) while pressing in small pulses
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1. Agni Sara Kriya (4 rounds)
Exhale completely.
Hold the breath out and pump the abdomen 20-30 times.
Inhale deeply, relax.
Take a few normal breaths before the next round.
Repeat 4 rounds.
2. Kapalabhati with Breath Retention (4 rounds)
30 rapid exhales (inhale is passive).
After the last exhale, inhale deeply and hold (10-20 sec).
Exhale slowly, relax.
Take a few normal breaths before the next round.
Repeat 4 rounds.
3. Box-Style Breath Retention (6 rounds)
Inhale for 5 sec → Hold for 10 sec → Exhale for 10 sec → Hold for 5 sec.
Repeat 4 rounds.
Then, increase the inhale hold to 20 sec for 2 more rounds.
4. Equal Breathing (4 rounds)
Inhale for 8 sec → Exhale for 8 sec.
Repeat 4 rounds.