Welcome to Your 45-Minute Chair Yoga Class for Complete Beginners | Adaptive Yoga

If you’re new to yoga or have mobility issues, this 45-minute chair yoga class is a gentle and accessible way to get moving. No matter your age or fitness level, this adaptive yoga session is designed to meet you exactly where you are — sitting down, moving slowly, and breathing deeply.

You don’t need to be flexible or experienced to join in. All you need is a sturdy chair and a bit of time for yourself. Together, we’ll explore simple, beginner-friendly stretches and movements that support your joints, build strength, improve balance, and help you feel calmer and more connected in your body.

What to Expect From This Chair Yoga Class

I’ll guide you through a series of gentle poses focusing on the neck, shoulders, spine, hips, knees, and ankles — all done from the comfort of your chair or using it for support. We’ll also work with breath awareness to help release tension and promote relaxation.

This class is perfect for anyone who finds traditional yoga challenging due to limited mobility, pain, or just starting out with yoga for the first time. It’s also great for seniors, people recovering from injury, or those who spend lots of time sitting during the day and want to move more mindfully.

Who is Chair Yoga For?

• Older adults wanting to stay active without strain

• People with arthritis, chronic pain, or mobility challenges

• Anyone recovering from surgery or injury

• Office workers who want quick, accessible stretches

• Beginners feeling unsure about getting on the floor

• Anyone looking for a gentle way to reduce stress and boost energy

This class lets you enjoy all the benefits of yoga — improved flexibility, strength, balance, and calm — without needing to get down on a mat.

Why Chair Yoga?

Chair yoga is a wonderful way to keep moving safely. It helps reduce stiffness, improve circulation, and strengthen muscles without putting pressure on your joints. Plus, it’s great for calming the mind and lowering stress, making it a full mind-body experience.

What You’ll Need

• A sturdy chair (no wheels, preferably without arms)

• Comfortable clothes that let you move

• A quiet space where you won’t be disturbed

• Optional: a mat under your chair for extra grip

Here are two journaling prompts for after class to help you fully integrate the practice:

• What part of my body feels easier or lighter after these gentle movements?

• What small movement or breath helped me to feel more steady and calm today?

If you’re feeling overwhelmed, tired, or like your nervous system could use a reset then this restorative yoga class is for you.

This is a gentle, grounding 45-minute practice designed to support deep rest, calm your mind, and create space for your body to soften and release. We use yoga props like a bolster, blocks, and blankets to fully support each shape so your body can relax without effort. There's no rushing, no pushing — just quiet, stillness, and space to land. This class is ideal if you're feeling frazzled, emotionally drained, or simply in need of a pause. It's also a beautiful practice to return to at the end of a busy day, during moments of anxiety or stress, or whenever your nervous system is calling for deep rest and repair.

What to Expect from This Restorative Yoga Class

In this class, I’ll guide you through a slow sequence of fully supported postures, each held for several minutes.

These shapes are designed to:

• Gently open and release tension in the body

• Soothe the nervous system

• Encourage parasympathetic activation (your rest-and-digest response)

• Help you feel grounded, safe, and at ease

• We’ll finish with a long, fully supported savasana, giving you time to integrate and simply be.

There’s no need to move much or “do” anything — restorative yoga is more about being than doing. It’s an invitation to return to stillness, and let the body do the healing.

Who This Practice is For:

• Anyone feeling overwhelmed, burnt out, or anxious

• People recovering from illness, fatigue, or injury

• Yoga beginners looking for a gentle, healing practice

• Those experiencing nervous system dysregulation

• Highly sensitive people or anyone needing a moment of quiet

• Great for the end of the day, pre-bedtime, or during transitional times in life

• This is a trauma-informed, nervous system-friendly yoga class that meets you where you are. No flexibility or experience needed.

What You’ll Need:

• 1 Bolster (or a few firm pillows)

• 2 Yoga blocks (or thick books wrapped in a towel)

• 2–3 Blankets (or large towels) A yoga mat or a soft space on the floor

• Optional: eye pillow or socks for extra cosiness

Benefits of Restorative Yoga:

Resets the nervous system and activates the parasympathetic state Eases muscular tension and chronic stress Improves sleep and digestion Supports emotional regulation Increases awareness and presence without stimulation A great complement to more active yoga practices.

Journal Prompts for after practice:

What Feels different in my body and breath now that I have slowed down?
What do I want to carry with me from this sense of rest into the rest of my day or week?

Take a little time to reflect, keep a practice journal and over time you will may begin to notice some deep shifts in within yourself.

Happy practice and please let me know how you get on. I always love to hear from you. Simply email me here: info@gemmmaryan.couk

Gem x

Welcome to this rejuvenating 30-minute Yin Yoga practice, thoughtfully created to support your body and mind through the beautiful seasonal transition from late summer into the crispness of autumn. This is a whole-body practice designed to be both effective and grounding, allowing you to connect deeply with yourself. If I’m dedicating 30 minutes of my day to my mat, I want to get the most out of that time — and I genuinely want the same for you, because your practice matters.

This specific session draws on the ancient wisdom of Traditional Chinese Medicine (TCM), which has been cherished for centuries for its holistic approach to health and well-being. We will be focusing on the Spleen and Stomach, associated with the Earth element, as well as the Lungs and Large Intestine, linked to the Metal element. In TCM, the large intestine plays a significant role as it represents our ability to release both emotional and physical waste. When we hold on too tightly to our feelings or experiences, the body often reflects this — sometimes quite literally through physical stagnation and discomfort.

Today’s practice will help you: Ground and nourish yourself through the Earth element (spleen + stomach), which is crucial for stability. Open and release through the Metal element (lungs + large intestine), allowing for a sense of freedom and lightness. Balance these energies on both a physical and emotional level, giving yourself permission to soften and let go of what no longer serves you.

What you’ll need for this practice: A bolster or soft pillows for support, a cozy blanket to keep you warm, and yoga blocks (optional) to enhance your poses and deepen your stretches.

The poses included in this session are: Butterfly, Melting Heart, Dragonfly, Twisted Deer, and Supported Fish — each thoughtfully chosen to stimulate digestion, ease emotional heaviness, and open the chest for breath and clarity. Each pose serves a purpose in helping you connect to your body and your breath. Whether you’re noticing the seasonal shift towards the autumn equinox, navigating the transformative energies of eclipse season, or simply craving deep rest and relaxation, this Yin sequence offers a wonderful opportunity to simplify, soften, and reset your mind and body.

Why this practice works so effectively: It balances the Earth element (which helps you digest, ground, and integrate your experiences) with the Metal element (which encourages release, deep breathing, and the protection of your inner self). It nourishes your energy after the busyness and activity of the summer months, creating space for clarity, grief processing, and boosting your immunity as we transition into autumn.

Don’t forget to check out the journal prompts in the pinned comments to deepen your reflection after your practice :-)

Subscribe for more seasonal yoga practices, restorative yin flows, and effective movement routines that contribute to your overall wellbeing: https://www.youtube.com/channel/UCwlJOCl_vdH294ZWVPjOFkQ

Save this video to return to whenever you need that grounding and release during the natural transitions of the seasons.

Much Love x

Welcome to this New Moon Yin Yoga Practice. This is your moment to slow way down, draw inward, and connect with the soft strength of your heart, your breath, and your body.

This Cancer New Moon arrives just after the summer solstice, when we have reached the height of Yang activity. Slowly, over the course of the coming months, Yin energy will begin to rise. This lovely ebb and flow of the seasons is reflected in our natural inclinations — as the summer heat peaks, you may notice a desire to slow down and take some of the heat off. This practice is an invitation to honour that shift. To release tension and heat, to listen deeply inward, and to give yourself a soft place to land within your body, your breath, and the spaces between your thoughts and overactive mental activity — to set new intentions.

Cancer is an emotional sign, and the Moon is very much at home here, as it is ruled by the Moon. Where this falls in your natal chart depends on your time of birth, which will tell you the astrological house the Moon is currently in. For example, the Moon in the 3rd House is a social house — making this a time for connection with others on a deeper, more emotional level.

So, what seeds do you wish to plant for this next lunar cycle? Grab your journal, start writing, and consider which intentions you’d like to bring into your practice today. Cancer is connected to the water element, so in this practice we’ll also work with that theme, applying a little pressure to the K1 point on the feet with both ankle stretch & toe stretch.

What you will need for practice:

– A yoga mat

– A cushion, bolster, or rolled-up blanket

– An open heart and a willingness to slow way down for a while

This practice is a restorative Yin Yoga practice, and I invite you to embrace the stillness found in Yin, offering yourself a nurturing space to cultivate a much deeper connection with yourself.

I’d love to hear your comments on practice today, so please leave me a comment as I always reply.

Gem x

Welcome to this 45-minute yin yoga practice for lower back pain relief, specially designed to soothe tension, improve spinal alignment, and support the deep stabilising muscles of your core and lower back.

In this guided class, we move slowly and intentionally through poses like prone relaxation, half frog pose, half saddle with a lateral stretch (targeting the QL), a gentle twist, half shoelace, and supine butterfly—all with a focus on maintaining a neutral, straight spine to prevent compression and discomfort in the lumbar region.

As you continue to practice these new classes with me you will gain insight into how yin yoga supports the fascia, joints, and connective tissues, and learn how subtle changes in alignment can help protect the sacroiliac joints, hip flexors, psoas, QL, and lumbar spine. Whether you're a yoga teacher, yoga student, or someone managing chronic lower back discomfort, this practice blends functional anatomy with the meditative stillness of yin.

What this class offers:

Slow, floor-based postures held for time

Deep awareness of spinal alignment

Verbal anatomy cues throughout

Ideal for sciatica, tight hips, and back stiffness

Suitable for all levels, especially those with a regular yin or slow yoga practice

Remember:
Set up your space with props like blankets, bolsters, or blocks to support comfort and depth for your practice, so you can truly relax into the experience.

If you find this class supportive, leave a comment and let me know how it felt in your body—or share it with a friend who struggles with lower back pain.

Somatic Yin Yoga for Healing | 30-Min Gentle Floor Practice

Welcome to this deeply nourishing Somatic Yin Yoga practice designed to help you release long-held tension, calm your nervous system, and reconnect with your body—from the inside out.

This 30-minute gentle floor-based class blends somatic movement with yin yoga postures to support emotional healing, restore inner balance, and guide you into a state of embodied rest.

This class is perfect if you:

✔️ Feel stressed, anxious, or disconnected from your body

✔️ Need a slow, grounding practice to unwind

✔️ Are recovering from burnout or emotional overload

✔️ Want to explore nervous system regulation through somatics and yoga

Props Recommended: yoga mat, blanket, bolster or cushions to fully support your body.

Somatic Yoga Nidra | 15 Minute Guided Meditation for Deep Rest & Nervous System Reset Experience a 15-minute Somatic Yoga Nidra practice designed to help you deeply relax, release stored tension, and reconnect with your body through gentle somatic awareness.

This guided meditation blends traditional Yoga Nidra with somatic dialogue to support emotional healing, nervous system regulation, and help you to land fully in your body.

This is the perfect practice to help you wind down in the evening, get a mid-day restorative 'pause' and reset your nervous system, especially if you have been suffering from burnout or stress.

Somatic Yoga Nidra guides you into a deeply restful state using body-based awareness, breath, and mindful intention. This practice supports polyvagal health, trauma healing, and cultivates a safe space to reconnect with your inner world.

DISCLAIMER: Please consult your medical practitioner before attempting this yoga class. As with any physical practice, injury is possible. If you engage with this or any other Gem Maryan Yoga class, you agree that you do so at your own risk.

Welcome to this Deep Somatic Yin Yoga practice, a slow and mindful short 25 minute practice designed to help you release tension, connect with your body, and reset your nervous system. This full-body yin yoga class guides you through long-held postures, allowing you to cultivate somatic awareness and deep relaxation. Through stillness and gentle movement, you will have the opportunity to notice, feel, and process areas of held tension, creating space for ease, release and deep relaxation.

This practice begins with a short grounding meditation to settle your breath and bring awareness to your body. From there, you will move into Deer Pose, a hip-opening posture that encourages softness and surrender. Half Saddle follows, a deep stretch for the quadriceps and front body, allowing for spinal extension and release. In Caterpillar Pose, you will fold forward, lengthening the spine and inviting a sense of inward reflection. Butterfly Pose gently opens the hips and encourages ease, while Sphinx and Seal Pose provide space for the chest and spine to expand. The practice continues with Half Frog Pose, which stretches the inner thighs and encourages grounding, before concluding in Child’s Pose, a deeply restorative posture that invites full-body relaxation.

Somatic yin yoga blends traditional yin postures with somatic awareness, emphasising presence over perfect form. Instead of striving to achieve a perfect shape, you are invited to listen to your body, observe subtle sensations, and let go of unnecessary effort. With each asana, you will notice shifts in sensation, breath, and emotion, allowing your nervous system to regulate and settle into a state of deep rest. This session is perfect for anyone seeking relaxation, stress relief, and nervous system regulation. Whether you are dealing with tightness in the hips, spine, or lower back, or simply want to slow down and reconnect with yourself, my hope is that this practice will support you. It is especially beneficial in the evening, before bed, or anytime you need to unwind from the demands of daily life.

To get the most out of this class, allow your breath to flow naturally, use props like pillows or bolsters for comfort, and release expectations. Somatic yin yoga is a practice of being, not doing—an opportunity to soften, surrender, and experience the present moment fully. If you find this practice helpful, please consider liking, commenting, and subscribing for more yin yoga and somatic-based classes that support deep rest, emotional balance, and nervous system healing.

Thank you for being here, and I hope this practice brings you a sense of ease and presence.

Big love, Gem x

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For more information on Yin Teacher Training online please visit www.gemmaryan.co.uk

Wall Yin Yoga for Lower Back & Hips | Deep Relaxation in 40 Minutes

Are you looking for a deeply relaxing yoga practice targeting the lower back and hips? This Wall Yin Yoga class is designed to ease tension, improve hip mobility, and relieve sore muscles. So whether you are an athlete looking to unwind the body, a fitness enthusiast recovering from a workout, or whether you are dealing with stiffness from sitting too long, this 40-minute session is the perfect way to unwind and rejuvenate your body and mind.

Benefits of Wall Yin Yoga Practicing yin yoga with the support of the wall offers us a great amount of stability, it makes it so much easier to hold poses for longer without worrying about flexibility. This practise in particularly beneficial for individuals with tightness in their lower back and hamstrings which can make forward folds feel nearly impossible. If you are beginner, you can also do this practise, it will help relief your body of tightness in the lower back, and move you towards a deeper sense of relaxation. Yin Yoga allows for extended holds in poses, which often encourages the gentle and effective release of tension in the connective tissues around the hips and spine.

Who Is This Class For? Yoga for tired days when you need something gentle. Anyone seeking relief for sore muscles or tight hips. For those new to yoga,  wall yoga offers plenty of support for beginners. Experienced yogis looking to explore the benefits of yin yoga for stress relief and mobility.

What You'll Experience in This 40-Minute Wall Yin Yoga Class
The Wall Yoga Poses in this class are specifically designed to target the hips, glutes, and lower back. As you settle into each posture, you will experience the soothing effects of this practice on your nervous system. It's an excellent way to calm your mind and find balance, even on the most overwhelming days. The poses in this class are excellent for relieving tension in the lumbar spine. This practice is for you if you experience tightness in your lower back from sitting or standing for long periods. Each pose is held for several minutes, allowing you to soften into the stress (see my previous video here on the difference between stretch and stress). This approach is particularly beneficial for releasing tension in the hips, glutes, and hamstrings, improving your range of motion and overall mobility.

Why Practice Wall Yin Yoga? Yin yoga poses held with wall support encourage deeper stretching safely and effectively. This practice is a gentle way to calm your mind, reduce stress's physical effects, and bring the parasympathetic nervous system online. Suitable for all levels, this gentle yoga session can be adapted to your body's needs - use props to help you relax into the shape.

When to Practice This 40-minute Wall Yin body is perfect before bed to relax your body and mind for better sleep. If you experience tired legs after a long day of standing or walking and anytime you feel tightness in your lower back or hips and need a gentle, restorative practice.

How to Get Started To join this deeply relaxing yin yoga class, grab your yoga mat, a blanket and two blocks, and find a sturdy wall in your home. You'll also want to dim the lights, play calming music, and create a space where you can fully embrace stillness. I know about youtube ads - you can do this practise ad free here: Whether you're looking for yoga to calm your nerves, relieve tension in the lower back and hips, or enjoy a moment of deep relaxation, this Wall Yin Yoga class is a great practice. With its gentle poses and emphasis on stillness, it's an excellent way to slow down and reconnect with your body.

Hit play on this 40-minute session and experience the benefits of yin yoga combined with the gentle support of the wall. Your lower back, hips, and overall well-being will thank you!

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For more information on Yin Teacher Training both in person and online please visit www.gemmaryan.co.uk

DISCLAIMER: Please consult your medical practitioner before attempting this yoga class. As with any physical practice, injury is possible. If you engage with this or any other Gem Maryan Yoga class, you agree that you do so at your own risk.

Yin Yoga for the Upper Body: + Release Tension & Stress with a Calming Guided Meditation Welcome to a deeply restful Yin Yoga practice designed to ease tension, relieve stress, and create space in your upper body. This practise is perfect if you are looking to soften tight shoulders, release strain in the neck, and open the chest while promoting a sense of calm and relaxation. Whether you’ve been hunched over a desk, scrolling through your phone, or just carrying the weight of the world on your shoulders, this practice invites you to pause, unwind, and relax deeply.

This Yin Yoga sequence guides you through a series passive postures that target the connective tissues, fascia, and joints of the shoulders, chest, upper back, and neck. By holding these shapes for 1-3 minutes, you’ll invite them to lengthen and strengthen while stimulating circulation and enhancing your mobility. Each pose is designed to release stored tension, leaving you with a feeling of lightness and spaciousness in your body and mind.

The practice will close with a short guided meditation, designed to anchor the benefits of the physical practice deep into your tissues, allowing energy and calmness cultivated in the session to flow throughout your body and mind.

This practise is an invitation to slow down and reconnect with yourself, through conscious breathing and mindful stillness.

~ Activate the parasympathetic nervous system to lower stress levels and calm the mind.

~ Release tightness in the chest and shoulders.

~ Gently stretch and release tension from the neck and upper trapezius muscles.

~ Let go of stored stress and tension, creating space for emotional ease and clarity.

Yin yoga is ideal for the upper body, where stress and tension tend to accumulate. By staying in each posture for a little longer, you’ll access deeper layers of tightness and restriction that often go unnoticed.

Create some much needed space for yourself today, step onto your mat and give yourself this nourishing practice. With calming music, intentional stillness, and a grounding meditation, you’ll leave feeling lighter, more open, and deeply relaxed. Let go of the tension in your upper body and create space within.

This practice is a gentle reminder that self-care doesn’t have to be complicated—sometimes, all it takes is a little stillness and a lot of love for your body.

Welcome to this 12-minute guided meditation on dharma—a reflective journey designed to help you connect with and align with the universal principles of life.

To read the post that goes along with this meditation please subscribe to my weekly newsletter on substack which is posted up every Sunday morning at 8:30am :-)

https://inayame81.substack.com/p/stoking-the-fire-whats-your-dharma

The full moon is a powerful time for reflection, release, and emotional self-care. Cancer is the moon's home sign, and with the moon there this coming day on the 13th of January 2025, it emphasises the themes of self-care, intuition, and connection to home and family. This yin yoga class allows you to align with the moon's energy, letting go of emotional tensions and inviting calm, clarity, and stability within yourself.

🌕 Full Moon Yin Yoga for Emotional Release, Intuition, and Self-Care 🌕

Join me for this deeply relaxing yin yoga practice designed to help you connect with the nurturing energy of the Full Moon in Cancer. This 40-minute yoga practice invites you to release emotional tension and embrace self-care. Perfect for all levels, this practice focuses on the long holds that yin is known for and mindful breathing to support physical, emotional, and energetic release.

This Yin Yoga session focuses on hip openers, heart openers, and gentle, long holds to stimulate the liver and kidney meridians, balance the sacral chakra, and align with the water element of Cancer.

Unwind and release tension with this 45-minute Yin Yoga practice, focusing on the neck, shoulders, and hip flexors. This session is designed to target those tight, stressed areas, helping you find deep relaxation and relief. Through long, gentle holds, we’ll work into the connective tissues, improving flexibility and releasing stored tension. Perfect for all levels, this practice is ideal for anyone looking to decompress from the stresses of daily life and experience the potential benefits of improved flexibility and reduced tension. Take your time, breathe deeply, and allow your body to melt into these yin yoga poses.

Grab your mat and any props you need, and let’s dive into this soothing Yin Yoga journey for a more open, relaxed, and peaceful body and mind.

#YinYoga, #NeckAndShoulderRelief, #hipflexorstretch

DISCLAIMER: Please consult your medical practitioner before you try this yoga class. As with any physical practice, injury is possible. If you engage with this or any other Gem Maryan Yoga class, you agree to do so at your own risk.

Welcome to this transformative one-hour Yoga Nidra guided meditation. This session is designed to work through your entire body and mind, promoting health, healing, and a positive mindset.

I will take you on a journey of relaxation and visualisation in this soothing meditation. You will immerse yourself in a warm lake of tranquillity, experiencing the power of release as I guide you towards clarity. Discover how the mind plays a crucial role in creating a healthy life, empowering yourself to make the right choices for nourishing your body and soul.

🧘‍♂️ Yoga Nidra Benefits:

Deep physical and mental relaxation

Improved sleep and reduced stress

Enhanced focus and creativity

Heightened self-awareness and mindfulness

Increased energy and vitality