Free Yoga & Pranayama Sequences

Three of these sequences are led by dietetic intern Lauren (Lola) Decunto. Lola is a 500-hr yoga instructor with 7 years teaching experience, and she is a recent graduate from Teachers College, Columbia University, working toward becoming a Registered Dietitian.

She is passionate about helping others restore their connection with their bodies, primarily through the relationship with food and through the practice of yoga.

Each sequence below focuses on a different theme and will emphasize on specific asana (postures). Please read the descriptions below the videos to learn more.

From Lola:

Hello, and welcome! This is a 20-minute yoga asana and pranayama sequence for those who are in need of some grounding. For the first few minutes, we start with breathing exercises to bring awareness and connection to our bodies. Then, we warm up with sun salutations and transition to the balancing the poses that will help us gain awareness of our feet. Balancing poses help us check in with the how we are feeling internally and externally. Our feet are the base for the rest of our spine, and bringing attention to this part of the body will help us feel a sense of grounding and stability.

These balancing poses will amplify your ability to stay focused and aware of how you are holding yourself up. I would recommend practicing this sequence anytime during your day; however, practicing in the morning would be best.

From Lola:

In this 30-minute yoga asana and pranayama practice, we focus on opening the heart center with back-bending asana (postures).

We begin this practice with pranayama, then warm up with sun salutations, and then ease into gentle back-bending asana.

The heart chakra is right in the center of the chest, and it also includes the back of the heart, between the shoulder blades. The colors associated with the heart chakra are pink and green, so feel free to wear either (or both) of those colors during this practice.

I recorded this video in New Mexico in the morning, and after practicing I felt at peace and filled with love. Soon after, a loved one said to me, "you look like you're glowing". I would recommend practicing this sequence first thing in the morning, before any of your responsibilities, as it will set you up for a solid foundation to face your daily tasks.

From Lola:

In this 35-minute sequence, we will practice the yoga asana slowly and mindfully, bringing special attention to hip-opening postures. The mantra "I feel safe, I feel safe in my body" will be introduced in the beginning of the sequence during the breathing exercises, and can be repeated in your mind throughout practice.

This practice is ideal for those who would like to practice hip-opening poses that allow us to release fear from our bodies. The hips and pelvis are the area where the root chakra is located, which associates with the color red, and it represents our feeling safe in the world and our connection to the Earth. Feel free to wear the color red to practice this class. I would recommend practicing this sequence at any time in the day, but if you can practice in the morning before your day starts, it would set you up feeling safe and grounded.

From Lola:

In this 5-minute exercise we practice pranayama to calm the mind by focusing on the heart-center. Please find the time in your day to check in with yourself, whether it is 5, 10, or 30 minutes a day. This brief but effective breathing exercise will help you feel more calm and restored. Enjoy :)

I hope you enjoy these offerings and please practice safely and mindfully.

Warmest wishes,

Lola