The Hatha Yoga Podcast

THIS IS THE LAST EPISODE OF THE HATHA YOGA PODCAST AS YOU KNOW IT!

Tune in to this episode to hear what's going on and what will happen.

I'm always looking for ways to make sure I'm serving you the best way possible with my products and offers.

And I decided it's time to rebrand The Hatha Yoga Podcast but before I do so I'd love to know what you’d like to see (or should I say *hear*) more of? 

When I launched The Hatha Yoga Podcast last year, my intention was to share audio yoga classes so you could learn yoga without having to look at a screen. 

While I'm still absolutely in love with that idea and love to practice like that myself, the format is just too narrow for all the things I want to share with you on the podcast. So we are giving it a face lift and expect to be back ON beginning of June. Stay tuned! 

Follow the link to this form to share your thoughts about what you'd like more of on the podcast going forward. And as a thanks? I'd love to offer you USD 5 (or DKK 35) off your next purchase. All you have to do is fill out the survey and you'll get access to a special discount code.

NEXT STEPS:

Explore current programs, offers and ways to work with Laura: Tell me! 

Download the FREE Guide & Masterclass To Wind Down After A Busy Day: I want this!

Follow on Instagram: @manipurabylaura

Visit my website: Manipura by Laura

Get in contact with me at laura@manipurabylaura.com

If you enjoyed this episode, please leave a review, subscribe and share it with a friend. It would mean the world to me.

Thank you so much for listening!

Manipura by Laura

Today we are talking about all the stuff that they don’t teach you in law school or university. We dive into all unspoken challenges that we face as women in the legal industry. We do speak a lot about female lawyers today but if you’re working in some other corporate function or studying in a different field, I’m sure there are still plenty of stories that you can relate to. Tune into this episode to hear more. 

I've invited Abigail Siu on to the show. She is a Sport and Exercise Psychologist working with those in sport, corporate and business to help them overcome their roadblocks to success so they can feel great about themselves physically and mentally to crush their goals. She practices a client-centered approach, where she believes that clients know themselves the best, and, as a practitioner, her role is to assist and keep them accountable to the standard they've set for themselves. If you're interested to learn more about Abi, you can find her on Instagram ⁠@abigail.siu⁠ or visit her ⁠website⁠. 

Join WIND DOWN! A 7 day online transformational yoga program for (aspiring) lawyers and corporate professionals who want to change the way they treat themselves and ditch the hustle and overwhelm. Click here to join!

Follow on Instagram: @manipurabylaura

Visit my website: Manipura by Laura

Get in contact with me at laura@manipurabylaura.com

If you enjoyed this episode, please leave a review, subscribe and share it with a friend. It would mean the world to me.

Thank you so much for listening!

Manipura by Laura

Keywords: Yoga Classes, Yoga Practice, Hatha Yoga, Manipura, Gentle, Slow, Laura Lange, Full Classes, Practices, Mindfulness, Spirituality, No Screen, Only Audio, Abigail Siu, BigLaw, Bar Exam, Yoga Studio, Home Practice, Confidence, Insecurity, Beginner, Beginner's Mind, Self-Esteem, Trust Yourself, Law Student, Law Grad, Lawyer, Legal Minds, Law Firm, Counsel, Corporations, Anxiety, Doing Something Different, Survival Mode, Lawyer Identity, Self-Care, Coaching

⁠Join WIND DOWN⁠! A 7 day online transformational yoga program for (future) lawyers and corporate professionals who want to change the way they treat themselves and ditch the hustle and overwhelm. ⁠Click here to join!

This episode is a 20 minute meditation practice that can be done anywhere whether you want to sit or lie down. Tune in for a short break in your day as we go on a journey through your next big challenge, whether that is an exam, a presentation, maybe a job interview or something else?

In this meditation, I guide you through the best possible outcome. It is no secret that I love visualizations and I've used this tool in my personal practice quite a lot over the last couple of months. This meditation will bring you into a more positive state of mind so you can begin to look at your next big challenge with a "I can do this" attitude and let the "it's probably never going to work out" attitude take the backseat.

Level: Beginner

Follow on Instagram: @manipurabylaura

Visit my website: Manipura by Laura

Get in contact with me at laura@manipurabylaura.com

If you enjoyed this episode, please leave a review, subscribe and share it with a friend. It would mean the world to me.

Thank you so much for practicing!

Laura

Keywords: Yoga Classes, Yoga Practice, Hatha Yoga, Manipura, Gentle, Slow, Laura Lange, Full Classes, Practices, Mindfulness, Spirituality, No Screen, Only Audio, Office, Desk, Law Student, Law Grad, Lawyer, Corporate, Stressful, Jobs, Wellbeing, Wellness, Short, Calm Down, Meditation, Breathing, Clear Mind

Join WIND DOWN! A 7 day online transformational yoga program for (aspiring) lawyers and corporate professionals who want to change the way they treat themselves and ditch the hustle and overwhelm. Click here to join!

Today, I talk to Whitney Harvey, the Principal of The Self Coached Lawyer, LLC, a company based out of the Phoenix, Arizona area. After successfully litigating for 12 years, she chose to step away from practicing law, focusing instead on helping lawyers thrive personally and professionally.

We talk about the “lawyer identity” phenomenon. A lot of (aspiring) lawyers are “guilty” of this trend and it starts pretty early on in law school. As soon as we get drawn into the world of law, we start to identify as “law students” or “lawyers”. It becomes part of our identity and who we are quickly fades into the background as we begin to introduce ourselves as “law students” or “lawyers” to those around us. 

In this episode we explore why this happens and what we can do to connect back to other areas of our personality and identity so we can zoom out and remind ourselves that we are so much more than lawyers (or whatever profession you are in). We have many other sides and identities to explore but sometimes it feels like we need to hide it when we go to work. So what can we do to merge all our different personality traits? Tune into this episode to hear more. 

If you're interested to learn more about Whitney, you can find her on Instagram @theselfcoachedlawyer or visit her website. 

Follow on Instagram: @manipurabylaura

Visit my website: Manipura by Laura

Get in contact with me at laura@manipurabylaura.com

If you enjoyed this episode, please leave a review, subscribe and share it with a friend. It would mean the world to me.

Thank you so much for listening!

Manipura by Laura

Keywords: Yoga Classes, Yoga Practice, Hatha Yoga, Manipura, Gentle, Slow, Laura Lange, Full Classes, Practices, Mindfulness, Spirituality, No Screen, Only Audio, Molly Hough, BigLaw, Bar Exam, Yoga Studio, Home Practice, Confidence, Insecurity, Beginner, Beginner's Mind, Self-Esteem, Trust Yourself, Law Student, Law Grad, Lawyer, Legal Minds, Law Firm, Counsel, Corporations, Anxiety, Doing Something Different, Survival Mode, Lawyer Identity, Self-Care, Coaching

Join WIND DOWN! A 7 day online transformational yoga program for (aspiring) lawyers and corporate professionals who want to change the way they treat themselves and ditch the hustle and overwhelm. Click here to join!

Normally, I have very strict boundaries with my screen time but the last couple of weeks I've really struggled with it and I was on my phone and laptop more than I wanted to. So today I'm going to share with you how I use yoga to get back to my healthy boundaries. Would you like to spend less time in front of your screen and have more time for other things like reading, exercising, meditating, cooking, being present with loved ones? I know that I do for sure. If you do too, tune into this episode where I share some of my top tips with you about how to get more conscious and convert some of that screen time into me time!

Follow on Instagram: @manipurabylaura

Visit my website: Manipura by Laura

Get in contact with me at laura@manipurabylaura.com

If you enjoyed this episode, please leave a review, subscribe and share it with a friend. It would mean the world to me.

Thank you so much for listening!

Manipura by Laura

Keywords: Yoga Classes, Yoga Practice, Hatha Yoga, Manipura, Gentle, Slow, Laura Lange, Full Classes, Practices, Mindfulness, Spirituality, No Screen, Only Audio, BigLaw, Bar Exam, Yoga Studio, Home Practice, Confidence, Insecurity, Beginner, Beginner's Mind, Self-Esteem, Trust Yourself, Law Student, Law Grad, Lawyer, Legal Minds, Law Firm, Counsel, Corporations, Anxiety, Doing Something Different, Survival Mode, Screen Time, Boundaries, Mental Health

Join WIND DOWN! A 7 day online transformational yoga program for (aspiring) lawyers and corporate professionals who want to change the way they treat themselves and ditch the hustle and overwhelm. If you join before Wednesday March 22 2023 at midnight GMT+1 (Danish time), you will get access to an exclusive WhatsApp community with direct support from me and the other amazing people inside the program. Click here to join!

Today is going to be all about the 3 biggest mistakes I see everyone making when it comes to balancing the busy career life and taking care of yourself. If you’re listening to this, you’re most likely a little bit of a perfectionist and also a high-achiever. And how do I know this? Because I've been there myself and sometimes I still am - making all the same mistakes with you. After this episode it is my goal that you will leave knowing exactly what mistakes you need to avoid and how you can work around them with practical tools that are right at your fingertips. We'll touch on perfectionism, the need to always accomplish more goals and tracking your health metrics. It's a juicy one and I wouldn't want you to miss it.

Follow on Instagram: @manipurabylaura

Visit my website: Manipura by Laura

Get in contact with me at laura@manipurabylaura.com

If you enjoyed this episode, please leave a review, subscribe and share it with a friend. It would mean the world to me.

Thank you so much for listening!

Manipura by Laura

Keywords: Yoga Classes, Yoga Practice, Hatha Yoga, Manipura, Gentle, Slow, Laura Lange, Full Classes, Practices, Mindfulness, Spirituality, No Screen, Only Audio, Molly Hough, BigLaw, Bar Exam, Yoga Studio, Home Practice, Confidence, Insecurity, Beginner, Beginner's Mind, Self-Esteem, Trust Yourself, Law Student, Law Grad, Lawyer, Legal Minds, Law Firm, Counsel, Corporations, Anxiety, Doing Something Different, Survival Mode

Join WIND DOWN! A 7 day online transformational yoga program for (aspiring) lawyers and corporate professionals who want to change the way they treat themselves and ditch the hustle and overwhelm. If you join before Tuesday March 14 at midnight GMT+1 (Danish time), you can enjoy at 20% discount by using the discount code *EARLYBIRD*. Click here to join!

Are you an aspiring lawyer struggling to find your balance with studies? Or did you just start out with your first full time job? Most associates feel overwhelmed and lost in their first years of practice because they were never taught the everyday practical skills needed to be an excellent attorney. If this sounds familiar, this episode is the medicine for you!

Today, we take a break from our physical practice and sit down for a chat. I talk to attorney and founder of Juris Consult Institute, Molly Hough. Molly is a young female attorney specialized in litigation and quite a powerhouse. She focuses on teaching young associates all the things we were never taught in law school or in our first jobs. Many of these unwritten rules and strategies are essential to surviving in the legal world but most of us end up trying to learn it all by ourselves only adding to the overwhelm we felt in the first place. Thank God, we have Molly to change that! We talk about Molly's experience with law school, her first years of practice and how she dealt with her anxiety through it all. I’m sure you’ll find this chat very inspiring!

If you're interested to learn more about Molly, you can find her on Instagram @jurisconsult_institute or visit her website. 

Follow on Instagram: @manipurabylaura

Visit my website: Manipura by Laura

Get in contact with me at laura@manipurabylaura.com

If you enjoyed this episode, please leave a review, subscribe and share it with a friend. It would mean the world to me.

Thank you so much for listening!

Manipura by Laura

Keywords: Yoga Classes, Yoga Practice, Hatha Yoga, Manipura, Gentle, Slow, Laura Lange, Full Classes, Practices, Mindfulness, Spirituality, No Screen, Only Audio, Molly Hough, BigLaw, Bar Exam, Yoga Studio, Home Practice, Confidence, Insecurity, Beginner, Beginner's Mind, Self-Esteem, Trust Yourself, Law Student, Law Grad, Lawyer, Legal Minds, Law Firm, Counsel, Corporations, Anxiety, Doing Something Different, Survival Mode

Join my live online workshop "The 4 Secrets To Climbing The Corporate Ladder Without Burning Out" on Saturday March 11, 03.00pm GMT+1 (Danish time): Click here to join! 

This short practice can be done from the comfort of your desk while at work or studying. Sit on a chair and tune in to care for your spine. If you are feeling stressed, overwhelmed or have backpain, this practice is for you. Moving the spine is such an underrated way to get more energy fast and I recommend you give this one a go instead of rushing to the coffee machine for your next caffeine fix. 

Level: Beginner

Recommended Props: Sit on a chair. Useful, but not necessary. This practice can also be done sitting on the floor if you prefer.

Follow on Instagram: @manipurabylaura

Visit my website: Manipura by Laura

Get in contact with me at laura@manipurabylaura.com

If you enjoyed this episode, please leave a review, subscribe and share it with a friend. It would mean the world to me.

Thank you so much for practicing!

Laura

Keywords: Yoga Classes, Yoga Practice, Hatha Yoga, Manipura, Gentle, Slow, Laura Lange, Full Classes, Practices, Mindfulness, Spirituality, No Screen, Only Audio, Office, Desk, Law Student, Law Grad, Lawyer, Desk Yoga, Office Warrior, Corporate, Stressful, Jobs, Wellbeing, Wellness, Short, Calm Down, Meditation, Breathing, Clear Mind, Spinal Health, Cat Cow, Eagle, Forward Fold

Join the waitlist for my brand-new online yoga program WIND DOWN! Waitlist closes on Sunday March 5 2023. 

Today, we take a break from our physical practice and sit down for a chat. 

Last week I posted a reel on Instagram that seemed to resonate with a lot of people. In this piece of content I pointed out that a lot of people seem to be obsessed with letting everyone know how busy they are. Do you know this scenario? Someone comes up to you and asks you “How are you?” and your first instinct is to respond “Oh I’m fine, just super busy you know”.

That’s why I thought it’d be great to dive a little deeper into this topic and so in today's episode I thought I'd bring awareness to this issue because most of us don’t even realize that we’re doing it. It is so ingrained for most of us and that's why I want to talk about how we can get conscious of it and start setting some healthy boundaries to protect our energy and mental health. Because guess what? You don't always need to be in a state of overdrive. 

Make sure you stay until the end as I'm making a very exciting announcement!

Follow on Instagram: @manipurabylaura

Visit my website: Manipura by Laura

Get in contact with me at laura@manipurabylaura.com

If you enjoyed this episode, please leave a review, subscribe and share it with a friend. It would mean the world to me.

Thank you so much for listening!

Manipura by Laura

Keywords: Yoga Classes, Yoga Practice, Hatha Yoga, Manipura, Gentle, Slow, Laura Lange, Full Classes, Practices, Mindfulness, Spirituality, No Screen, Only Audio, BigLaw, Transformation, Bar Exam, Yoga Studio, Home Practice, Confidence, Insecurity, Beginner, Beginner's Mind, Self-Esteem, Trust Yourself, Law Student, Law Grad, Lawyer, Legal Minds, Law Firm, Future Lawyer, Aspiring Lawyer, Counsel, Corporations, Anxiety, Doing Something Different, Survival Mode, Boundaries

Download some FREE goodies right away: The Ultimate Guide & Masterclass To Wind Down After A Busy Day, A Lawyer's 5 Minute Self-Care Checklist or My Guide On How To Start A Yoga Practice.

Today, we take a break from our physical practice and sit down for a chat. The roles are reversed this week and I have the honor of being interviewed by coach and former lawyer, Navneet Man. This episode was originally released on Nav's podcast The Aligned Freedom Podcast and I decided to release it here as well so you can hear more about my story and journey.

Are you not really sure where you're going in life and just rushing from one thing to the next without clarity? Then this episode is for you!

Here's what Nav had to say about the episode: "WHO AM I? A simple yet powerful question that most of us do not ponder often enough. If you're like most, you've likely picked a career path based on what made "sense". You may have blindly continued on that path until one day realizing you're not happy and being forced to make a change.  That's what happened with my guest Laura Lange. Laura is a lawyer turned yogi who, after experiencing a traumatic life event, asked herself... Who am I? That simple question allowed her to explore her real self and find yoga - a practice that has changed her life so much so that she now teaches it as her business. This is a powerful conversation about self-discovery and realignment that you don't want to miss!"

I’m sure you’ll find this chat very inspiring and will want to rush to your yoga mat afterwards (or while listening!)

If you're interested to learn more about Nav, you can find her on Instagram @navneetmann_, listen to her Aligned Freedom Podcast or visit her website. 

Follow on Instagram: @manipurabylaura

Visit my website: Manipura by Laura

Get in contact with me at laura@manipurabylaura.com

If you enjoyed this episode, please leave a review, subscribe and share it with a friend. It would mean the world to me.

Thank you so much for listening!

Manipura by Laura

Keywords: Yoga Classes, Yoga Practice, Hatha Yoga, Manipura, Gentle, Slow, Laura Lange, Full Classes, Practices, Mindfulness, Spirituality, No Screen, Only Audio, Navneet Man, BigLaw, Transformation, Sophie's World, Bar Exam, Yoga Studio, Home Practice, Confidence, Insecurity, Beginner, Beginner's Mind, Self-Esteem, Trust Yourself, Law Student, Law Grad, Lawyer, Legal Minds, Law Firm, Future Lawyer, Aspiring Lawyer, Counsel, Corporations, Anxiety, Doing Something Different, Survival Mode

Download some FREE goodies right away: The Ultimate Guide & Masterclass To Wind Down After A Busy Day, A Lawyer's 5 Minute Self-Care Checklist or My Guide On How To Start A Yoga Practice.

This 10 minute meditation practice can be done anywhere whether you want to sit or lie down. Tune in for a short break in your day as I guide you through meditation to connect with you breath and body. If you are feeling stressed, overwhelmed or anxious or just have a million thoughts rushing through your mind, this practice is for you.

Level: Beginner

Follow on Instagram: @manipurabylaura

Visit my website: Manipura by Laura

Get in contact with me at laura@manipurabylaura.com

If you enjoyed this episode, please leave a review, subscribe and share it with a friend. It would mean the world to me.

Thank you so much for practicing!

Laura

Keywords: Yoga Classes, Yoga Practice, Hatha Yoga, Manipura, Gentle, Slow, Laura Lange, Full Classes, Practices, Mindfulness, Spirituality, No Screen, Only Audio, Office, Desk, Law Student, Law Grad, Lawyer, Corporate, Stressful, Jobs, Wellbeing, Wellness, Short, Calm Down, Meditation, Breathing, Clear Mind

Download some FREE goodies right away: The Ultimate Guide & Masterclass To Wind Down After A Busy Day, A Lawyer's 5 Minute Self-Care Checklist or My Guide On How To Start A Yoga Practice.

Are you an aspiring lawyer curious to know more about life in BigLaw, yoga and living life lit? Then this episode is for you!

Today, we take a break from our physical practice and sit down for a chat. I talk to yoga teacher, coach and former BigLaw lawyer, Ryan Spence, about his journey through BigLaw and yoga. Ryan is such an inspiration and the perfect mix of hiphop, hoodies, spirituality and law. He shares why he decided to leave BigLaw after many years to pursue a path of coaching lawyers and corporate professionals. Ryan has many  years of experience in the legal field and found comfort in the practice of yoga to navigate life in the legal industry. I’m sure you’ll find this chat very inspiring and will want to rush to your yoga mat afterwards (or while listening!)

If you're interested to learn more about Ryan, you can find him on Instagram @iam_ryanspence, listen to his podcast ("The Triple C Project") or visit his website. Psssttt! He also wrote a book ("The Triple C Method"), so go check that out! 

Follow on Instagram: @manipurabylaura

Visit my website: Manipura by Laura

Get in contact with me at laura@manipurabylaura.com

If you enjoyed this episode, please leave a review, subscribe and share it with a friend. It would mean the world to me.

Thank you so much for listening!

Manipura by Laura

Keywords: Yoga Classes, Yoga Practice, Hatha Yoga, Manipura, Gentle, Slow, Laura Lange, Full Classes, Practices, Mindfulness, Spirituality, No Screen, Only Audio, Ryan Spence, BigLaw, Live Life Lit, Bar Exam, Yoga Studio, Home Practice, Confidence, Insecurity, Beginner, Beginner's Mind, Self-Esteem, Trust Yourself, Law Student, Law Grad, Lawyer, Legal Minds, Law Firm, Counsel, Corporations, Anxiety, Doing Something Different, Survival Mode

Download some FREE goodies right away: The Ultimate Guide & Masterclass To Wind Down After A Busy Day, A Lawyer's 5 Minute Self-Care Checklist or My Guide On How To Start A Yoga Practice.

This short practice can be done from the comfort of your desk while at work or studying. Sit on a chair and tune in for 15 minutes to calm down your nervous system as I guide you through alternate nostril breathing (Nadi Shodhana). If you are feeling stressed, overwhelmed or anxious this guided breath work practice is for you. 

Level: Beginner

Recommended Props: Sit on a chair. Useful, but not necessary. This practice can also be done sitting on the floor if you prefer.

Follow on Instagram: @manipurabylaura

Visit my website: Manipura by Laura

Get in contact with me at laura@manipurabylaura.com

If you enjoyed this episode, please leave a review, subscribe and share it with a friend. It would mean the world to me.

Thank you so much for practicing!

Laura

Keywords: Yoga Classes, Yoga Practice, Hatha Yoga, Manipura, Gentle, Slow, Laura Lange, Full Classes, Practices, Mindfulness, Spirituality, No Screen, Only Audio, Office, Desk, Law Student, Law Grad, Lawyer, Corporate, Stressful, Jobs, Wellbeing, Wellness, Short, Calm Down, Nadi Shodhana, Alternate Nostril Breathing

Download some FREE goodies right away: The Ultimate Guide & Masterclass To Wind Down After A Busy Day, A Lawyer's 5 Minute Self-Care Checklist or My Guide On How To Start A Yoga Practice. 

Are you wondering how yoga and meditation is different from regular exercise? Are you curious to understand how a yoga and meditation practice can support you through a challenge like the bar exam? Or are you experiencing anxiety as part of your work or studies in the legal industry? Then you’ve come to the right place.

Today, we take a break from our physical practice and sit down for a chat. I talk to bar exam coach, Yohanna Romero Baca, about some of the different benefits you get from a yoga practice and regular exercise. Maybe you’re looking to implement more yoga and meditation in your wellness routine but feel like it's a waste of time? No matter what you came looking for, I’m sure you’ll find this chat very inspiring and will want to rush to your yoga mat afterwards (or while listening!)

We talk about how Yohanna failed the bar exam once but passed it 3 times! How she helps bar exam takers get the mindset they need to pass the bar and what tools and practices you need to pass the bar like a peaceful warrior. 

If you're interested to learn more about Yohanna, you can find her on Instagram @yohanna_bar_exam_co  or visit her website. 

Follow on Instagram: @manipurabylaura

Visit my website: Manipura by Laura

Get in contact with me at laura@manipurabylaura.com

The books we talked about in this episode are the following: 

Asana Pranayama Mudra Bandha by Satyananda Saraswati The Artist's Way Morning Pages Journal: A Companion Volume to the Artist's Way by Julia Cameron

If you enjoyed this episode, please leave a review, subscribe and share it with a friend. It would mean the world to me.

Thank you so much for listening!

Manipura by Laura

Keywords: Yoga Classes, Yoga Practice, Hatha Yoga, Manipura, Gentle, Slow, Laura Lange, Full Classes, Practices, Mindfulness, Spirituality, No Screen, Only Audio, Yohanna Romero Baca, Bar Exam, Yoga Studio, Home Practice, Confidence, Insecurity, Beginner, Beginner's Mind, Self-Esteem, Trust Yourself, Law Student, Law Grad, Lawyer, Legal Minds, Law Firm, Counsel, Corporations, Anxiety, Exercise, Doing Something Different, Survival Mode

Download "A Lawyer's Checklist To 5 Minute Self-Care" here or my free guide on how to start a yoga practice here.

In this class we will practice yin yoga and hold the postures for a longer period of time. We will mainly sit or lie down. We will move the spine in different directions: twists, side bends, forward folds and backbends and focus on self-compassion. The class includes breathwork (pranayama) and ends with a guided relaxation (shavasana).

Level: Beginner

Recommended Props: None

Follow on Instagram: @manipurabylaura

Visit my website: Manipura by Laura

Get in contact with me at laura@manipurabylaura.com.

If you enjoyed this episode, please leave a review, subscribe and share it with a friend. It would mean the world to me.

Thank you so much for practicing!

Laura

Keywords: Yoga Classes, Yoga Practice, Hatha Yoga, Manipura, Gentle, Slow, Laura Lange, Full Classes, Practices, Mindfulness, Spirituality, No Screen, Only Audio, Spine, Back, Back Pain, Compassion, Self-Love, Yin Yoga, Calm Down, Nadi Shodhana

Download "A Lawyer's Checklist To 5 Minute Self-Care" here or my free guide on how to start a yoga practice here.

Today, we take a break from our physical practice and sit down for a chat. I talk to attorney coach, Erin Gerner, about all things change. A great topic for the new year!  Maybe you’ve set yourself some new year’s resolutions that you know will never happen or maybe you set yourself a goal at the beginning of the year and now a week into the year, you’re already struggling with how to achieve that goal and to make it happen.

This episode is a follow up from the Christmas and New Year’s special episodes that I released on the podcast on December 25th and January 1st where I guide you through a journaling practice to review your year 2022 and set goals for 2023. If you haven’t already listened to these special episodes, I suggest you go give them a listen before you dive into this episode or afterwards as that will give you a little bit more context as to what we are talking about today.

If you're interested to learn more about Erin, you can find her on Instagram @eringerner  or visit her website.

Follow on Instagram: @manipurabylaura

Visit my website: Manipura by Laura

Get in contact with me at laura@manipurabylaura.com

The book we talked about in this episode was:

How To Do The Work: Recognize Your Patterns, Heal From Your Past And Create Your Self by Dr. Nicole LePera

If you enjoyed this episode, please leave a review, subscribe and share it with a friend. It would mean the world to me.

Thank you so much for listening!

Manipura by Laura

Keywords: Yoga Classes, Yoga Practice, Hatha Yoga, Manipura, Gentle, Slow, Laura Lange, Full Classes, Practices, Mindfulness, Spirituality, No Screen, Only Audio, Erin Gerner, Coaching, Female Attorneys, Bar Exam, Yoga Studio, Home Practice, Confidence, Insecurity, Beginner, Beginner's Mind, Self-Esteem, Trust Yourself, Law Student, Law Grad, Lawyer, Legal Minds, Law Firm, Counsel, Corporations, Anxiety, Exercise, Doing Something Different, Survival Mode, Change, 2022, 2023, New Year's Resolutions, Goal Setting

Download "A Lawyer's Checklist To 5 Minute Self-Care" here or my free guide on how to start a yoga practice here.

Today, we take a break from our physical practice, so there is no need to be on your yoga mat for this episode.

This is the second episode of the “Christmas & New Years Special”-series to finish 2022 and welcome 2023. In this 2-episode series, I will guide you through a journaling exercise that will help you reflect on everything that happened in your life during 2022 and visualize what 2023 will bring for you.

In this episode, we will get clear on where you want to go in 2023. I will guide you through exercises to visualize and set goals for 2023. This exercise is not your average new years resolution - it will help you stay on track with your goals throughout the year!

What you’ll need: A pen and paper/notebook. It’s best to do this exercise while sitting down.

Follow on Instagram: @manipurabylaura

Visit my website: Manipura by Laura

Get in contact with me at manipurayogadk@outlook.dk

If you enjoyed this episode, please leave a review, subscribe and share it with a friend. It would mean the world to me.

Thank you so much for practicing!

Laura

Keywords: Yoga Classes, Yoga Practice, Hatha Yoga, Manipura, Gentle, Slow, Laura Lange, Full Classes, Practices, Mindfulness, Spirituality, No Screen, Only Audio, Yoga Studio, Home Practice, Confidence, Insecurity, Beginner, Beginner's Mind, Lawyer, Corporate World, Law Firm, Law School, Corporations, Yellow, Personal Story, Public Speaking, Teacher Training, Journaling, 2022, 2023, Review, Visualize, Let Go, Goal Setting

Download "A Lawyer's Checklist To 5 Minute Self-Care" here or my free guide on how to start a yoga practice here.

Today, we take a break from our physical practice, so there is no need to be on your yoga mat for this episode.

This is the first episode of the "Christmas & New Years Special"-series to finish 2022 and welcome 2023. In this 2-episode series, I will guide you through a journaling exercise that will help you reflect on everything that happened in your life during 2022 and visualize what 2023 will bring for you.

In this episode, we will review 2022, look back at everything you achieved, and let go of what you don’t need to take with you into 2023.

What you’ll need: A pen and paper/notebook. It’s best to do this exercise while sitting down.

Follow on Instagram: @manipurabylaura

Visit my website: Manipura by Laura

Get in contact with me at manipurayogadk@outlook.dk

If you enjoyed this episode, please leave a review, subscribe and share it with a friend. It would mean the world to me.

Thank you so much for practicing!

Laura

Keywords: Yoga Classes, Yoga Practice, Hatha Yoga, Manipura, Gentle, Slow, Laura Lange, Full Classes, Practices, Mindfulness, Spirituality, No Screen, Only Audio, Yoga Studio, Home Practice, Confidence, Insecurity, Beginner, Beginner's Mind, Lawyer, Corporate World, Law Firm, Law School, Corporations, Yellow, Personal Story, Public Speaking, Teacher Training, Journaling, 2022, 2023, Review, Visualize, Let Go, Goal Setting

Download "A Lawyer's Checklist To 5 Minute Self-Care" here or my free guide on how to start a yoga practice here.

This short practice can be done from the comfort of your desk while at work or studying. Sit on a chair and tune in for 10 minutes to care for your neck. If you are feeling stressed, overwhelmed or have pain in the upper body, this practice is for you. 

Level: Beginner

Recommended Props: Sit on a chair. Useful, but not necessary. This practice can also be done sitting on the floor if you prefer.

Follow on Instagram: @manipurabylaura

Visit my website: Manipura by Laura

Get in contact with me at manipurayogadk@outlook.dk

If you enjoyed this episode, please leave a review, subscribe and share it with a friend. It would mean the world to me.

Thank you so much for practicing!

Laura

Keywords: Yoga Classes, Yoga Practice, Hatha Yoga, Manipura, Gentle, Slow, Laura Lange, Full Classes, Practices, Mindfulness, Spirituality, No Screen, Only Audio, Neck, Shoulders, Spine, Office, Desk, Lawyers, Corporate, Stressful, Jobs, Wellbeing, Wellness, Short, Calm Down

Download "A Lawyer's Checklist To 5 Minute Self-Care" here or my free guide on how to start a yoga practice here.

In this episode I guide you through a meditation to help you fall asleep. This practice is great if you are having trouble falling asleep or if you’ve woken up in the middle of the night because of thoughts or worries or maybe a bad dream. This guided meditation will help you find some peace and quiet, so that you can wake up tomorrow feeling rested and energized.

Level: Beginner

Follow on Instagram: @manipurabylaura

Visit my website: Manipura by Laura

Get in contact with me at manipurayogadk@outlook.dk

If you enjoyed this episode, please leave a review, subscribe and share it with a friend. It would mean the world to me.

Thank you so much for practicing!

Laura

Keywords: Yoga Classes, Yoga Practice, Hatha Yoga, Manipura, Gentle, Slow, Laura Lange, Full Classes, Practices, Mindfulness, Spirituality, No Screen, Only Audio, Sleep Meditation, Sight, Hearing, Smell, Taste, Touch, Grounding, Awake, Sleepy, Insomnia, Tranquilizer, Rest

Download "A Lawyer's Checklist To 5 Minute Self-Care" here or my free guide on how to start a yoga practice here.

Are you wondering how yoga, movement, and meditation can boost your confidence and self-esteem? Then you’ve come to the right place.

Today, we take a break from our physical practice and sit down for a chat. I talk to strala yoga instructor and personal trainer, Christine Bonde, about some of the many benefits of a yoga practice. Maybe you’re losing motivation to practice, maybe you’re still searching for a good reason to start your practice or maybe you’re looking for ways to boost your confidence? No matter what you came looking for, I’m sure you’ll find this chat very inspiring and will want to rush to your yoga mat afterwards (or while listening!)

We talk about why so many of us feel like crap these days, the consequences of living with low self-esteem and low confidence, how we break the bad cycle and what happens on the other side when your confidence gets a boost!

If you're interested to learn more about Christine, you can find her on Instagram @christinebonde.

Follow on Instagram: @manipurabylaura

Visit my website: Manipura by Laura

Get in contact with me at manipurayogadk@outlook.dk

If you enjoyed this episode, please leave a review, subscribe and share it with a friend. It would mean the world to me.

Thank you so much for listening!

Manipura by Laura

Keywords: Yoga Classes, Yoga Practice, Hatha Yoga, Manipura, Gentle, Slow, Laura Lange, Full Classes, Practices, Mindfulness, Spirituality, No Screen, Only Audio, Christine Bonde, Strala Yoga, Yoga Studio, Home Practice, Personal Training, Confidence, Insecurity, Beginner, Beginner's Mind, Self-Esteem, Parkour, Trust Yourself, Law Student, Law Grad, Lawyer, Legal Minds, Law Firm, Counsel, Corporations

Download "A Lawyer's Checklist To 5 Minute Self-Care" here or my free guide on how to start a yoga practice here.

In this class we will practice yin yoga and hold the postures for a longer period of time. We will mainly sit or lie down. We will work with the area around our hips and stretch the front, back and sides of the hips and thighs. The class includes breathwork (pranayama) and ends with a guided relaxation (shavasana).

Level: Beginner

Recommended Props: 2 blocks and a yoga belt. Useful, but not necessary. If you don’t have a yoga belt, you can use a scarf, towel or a normal belt.

Follow on Instagram: @manipurabylaura

Visit my website: Manipura by Laura

Get in contact with me at manipurayogadk@outlook.dk

If you enjoyed this episode, please leave a review, subscribe and share it with a friend. It would mean the world to me.

Thank you so much for practicing!

Laura

Keywords: Yoga Classes, Yoga Practice, Hatha Yoga, Manipura, Gentle, Slow, Laura Lange, Full Classes, Practices, Mindfulness, Spirituality, No Screen, Only Audio, Hips, Thighs, Hamstrings, Glutes, Quadriceps, Adductors, Yin Yoga, Calm Down

Download "A Lawyer's Checklist To 5 Minute Self-Care" here or my free guide on how to start a yoga practice here.

Today, we take a break from our physical practice, so there is no need to be on your yoga mat for this episode. 

I'll answer some questions that a lot of people have been asking me since I started teaching yoga under the name “MANIPURA”. What on earth does manipura mean? How do you even pronounce it? And why is everything yellow? If you’re curious to know the answer to this and hear more about my personal yoga transformation, this episode is for you.

Follow on Instagram: @manipurabylaura

Visit my website: Manipura by Laura

Get in contact with me at manipurayogadk@outlook.dk

If you enjoyed this episode, please leave a review, subscribe and share it with a friend. It would mean the world to me.

Thank you so much for practicing!

Laura

Keywords: Yoga Classes, Yoga Practice, Hatha Yoga, Manipura, Gentle, Slow, Laura Lange, Full Classes, Practices, Mindfulness, Spirituality, No Screen, Only Audio, Yoga Studio, Home Practice, Confidence, Insecurity, Beginner, Beginner's Mind, Lawyer, Corporate World, Law Firm, Law School, Corporations, Yellow, Personal Story, Public Speaking, Teacher Training

Download "A Lawyer's Checklist To 5 Minute Self-Care" here or my free guide on how to start a yoga practice here.

In this class we will practice blind hatha yoga. This means that you will wear a blindfold or keep your eyes closed the entire class. We will move slowly through sun salutations and focus on opening the chest and area around the heart. We will explore postures such as sphinx pose and cobra pose. The class includes breathwork (pranayama) and ends with a guided relaxation (shavasana).

Level: Beginner

Recommended Props: A blindfold and 2 blocks. As a blindfold you can use a scarf or if you don’t have any, simply close your eyes.

Follow on Instagram: @manipurabylaura

Visit my website: Manipura by Laura  

Get in contact with me at manipurayogadk@outlook.dk

If you enjoyed this episode, please leave a review, subscribe and share it with a friend. It would mean the world to me.

Thank you so much for practicing!

Laura

Keywords: Yoga Classes, Yoga Practice, Hatha Yoga, Manipura, Gentle, Slow, Laura Lange, Full Classes, Practices, Mindfulness, Spirituality, No Screen, Only Audio, Blind Yoga, Sun Salutations, Downdog, Parvatasana, Trust, Heart Openers, Anahata, Sphinx, Cobra

Download "A Lawyer's Checklist To 5 Minute Self-Care" here or my free guide on how to start a yoga practice here.

Are you a law student, law grad or lawyer looking for ways to take better care of yourself without compromising your performance at work or in school? Then this episode is for you.

Today, we take a break from our physical practice and sit down for a chat. I talk to Dana Shaker, trademark lawyer, yoga teacher and owner of Journey and Practice, about why yoga is such a good tool for law students, law grads and lawyers who feel overwhelmed by the responsibilities of law and just life in general. 

We talk about our journeys into law and yoga, some very personal stories about passing the bar and how we make time for yoga while practicing law full time. 

If you're interested to learn more about Dana Shaker and Journey and Practice, you can connect with her here:

Instagram @journeyandpractice

Website: journeyandpractice.com

LinkedIn: Journey and Practice 

If you want to get in touch with me you can follow on Instagram @manipurabylaura or email me at manipurayogadk@outlook.dk.

If you enjoyed this episode, please leave a review, subscribe and share it with a friend. It would mean the world to me.

Thank you so much for listening!

Laura / Manipura Yoga DK

Keywords: Yoga Classes, Yoga Practice, Hatha Yoga, Manipura, Gentle, Slow, Laura Lange, Full Classes, Practices, Mindfulness, Spirituality, No Screen, Only Audio, Dana Shaker, Journey and Practice, Lawyers Who Do Yoga, Yoga Studio, Home Practice, Yoga For Lawyers, Bar Exam, Confidence, Insecurity, Beginner, Beginner's Mind

Start a daily yoga practice. Download my free guide on how to start a yoga practice here.

In this short episode I guide you through a meditation to bring you back to your body as we connect to our 5 senses. This practice is great if you’re short on time and need immediate stress-relief while at work or on the go.

Level: Beginner

Follow on Instagram: @manipurabylaura

Get in contact with me at manipurayogadk@outlook.dk

If you enjoyed this episode, please leave a review, subscribe and share it with a friend. It would mean the world to me.

Thank you so much for practicing!

Laura

Keywords: Yoga Classes, Yoga Practice, Hatha Yoga, Manipura, Gentle, Slow, Laura Lange, Full Classes, Practices, Mindfulness, Spirituality, No Screen, Only Audio, 5 senses meditation, Sight, Hearing, Smell, Taste, Touch, Grounding

Start a daily yoga practice. Download my free guide on how to start a yoga practice here.

In this class we will work with the breath and do gentle stretches for the neck, shoulders and hips to calm down the nervous system after a busy day. This class is especially good for those who work or study in the corporate world and need a break from it. The class includes breathwork (pranayama) and ends with a guided relaxation (shavasana).

Level: Beginner.

Recommended Props: 2 blocks. Useful, but not necessary.

Follow on Instagram: @manipurabylaura

Get in contact with me at manipurayogadk@outlook.dk

If you enjoyed this episode, please leave a review, subscribe and share it with a friend. It would mean the world to me.

Thank you so much for practicing!

Laura

Keywords: Yoga Classes, Yoga Practice, Hatha Yoga, Manipura, Gentle, Slow, Laura Lange, Full Classes, Practices, Mindfulness, Spirituality, No Screen, Only Audio, Hips, Shoulders, Spine, Neck, Move With The Breath, Nadi Shodana, Janu Sirsasana, Pada Prassar Passchimottanasana, Mental Health Awareness Week, Let Go, Invite In, Shavasana

Start a daily yoga practice. Download my free guide on how to start a yoga practice here.

In this class we will build strength and flexibility as we focus on opening and closing the hips and shoulders. We will explore postures such as goddess squat, eagle (garundasana), cow face (gomukhasana/dhyana verasana) and happy baby. The class includes breathwork (pranayama) and ends with a guided relaxation (shavasana).

Level: Intermediate

Recommended Props: 2 blocks. Useful, but not necessary.

Follow on Instagram: @manipurabylaura

Get in contact with me at manipurayogadk@outlook.dk

If you enjoyed this episode, please leave a review, subscribe and share it with a friend. It would mean the world to me.

Thank you so much for practicing!

Laura

Keywords: Yoga Classes, Yoga Practice, Hatha Yoga, Manipura, Gentle, Slow, Laura Lange, Full Classes, Practices, Mindfulness, Spirituality, No Screen, Only Audio, Open, Close, Hips, Shoulders, Goddess Squat, Eagle, Garundasana, Happy Baby, Cow Face, Gomukhasana, Autumn Equinox, New Moon

Start a daily yoga practice. Download my free guide on how to start a yoga practice here.

In this class we will move slowly and move through spinal waves and half sun salutations. We will work on the balancing posture "tree pose" (Eka Pada Pranamanasana) and do some gentle seated stretches. The class includes breathwork (pranayama) and ends with a guided relaxation (shavasana).

Level: Beginner.

Recommended Props: 2 blocks and a belt. Useful, but not necessary.

Follow on Instagram: @manipurabylaura

Get in contact with me at manipurayogadk@outlook.dk

If you enjoyed this episode, please leave a review, subscribe and share it with a friend. It would mean the world to me.

Thank you so much for practicing!

Laura

Keywords: Yoga Classes, Yoga Practice, Hatha Yoga, Manipura, Gentle, Slow, Laura Lange, Full Classes, Practices, Mindfulness, Spirituality, No Screen, Only Audio, Hips, Shoulders, Spine, Move With The Breath, Half Sun Salutations, Movement, Tree Pose, Eka Pada Pranamanasana, Passchimottanasana, Fish Pose

Start a daily yoga practice. Download my free guide on how to start a yoga practice here.

This class is taught in Danish! In this class we will move gently through series of movements at our own pace. I'll set the scene and give you a foundation to work from and then you get some time in each series to practice on your own, connect to your breath and build trust in yourself. The class includes breathwork (pranayama) and ends with a guided relaxation (shavasana).

Level: Beginner.

Recommended Props: 2 blocks. Useful, but not necessary.

Follow on Instagram: @manipurabylaura

Get in contact with me at manipurayogadk@outlook.dk

If you enjoyed this episode, please leave a review, subscribe and share it with a friend. It would mean the world to me.

Thank you so much for practicing!

Laura

Keywords: Yoga Classes, Yoga Practice, Hatha Yoga, Manipura, Gentle, Slow, Laura Lange, Full Classes, Practices, Mindfulness, Spirituality, No Screen, Only Audio, Hips, Shoulders, Spine, Move With The Breath, Half Sun Salutations, Movement Series, Inverted Pigeon, Kapalbhati, Nadi Shodana

Start a daily yoga practice. Download my free guide on how to start a yoga practice here.

In this class we will move gently through series of movements at our own pace. I'll set the scene and give you a foundation to work from and then you get some time in each series to practice on your own, connect to your breath and build trust in yourself. The class includes breathwork (pranayama) and ends with a guided relaxation (shavasana).

Level: Beginner.

Recommended Props: 2 blocks. Useful, but not necessary.

Follow on Instagram: @manipurabylaura

Get in contact with me at manipurayogadk@outlook.dk

If you enjoyed this episode, please leave a review, subscribe and share it with a friend. It would mean the world to me.

Thank you so much for practicing!

Laura

Keywords: Yoga Classes, Yoga Practice, Hatha Yoga, Manipura, Gentle, Slow, Laura Lange, Full Classes, Practices, Mindfulness, Spirituality, No Screen, Only Audio, Hips, Shoulders, Spine, Move With The Breath, Half Sun Salutations, Movement Series, Inverted Pigeon, Kapalbhati, Nadi Shodana

Start a daily yoga practice. Download my free guide on how to start a yoga practice here.

This episode is a short guided meditation to focus on self-forgiveness. You can meditate in a seated posture or lying down.

Level: Beginner

Follow on Instagram: @manipurabylaura

Get in contact with me at manipurayogadk@outlook.dk

If you enjoyed this episode, please leave a review, subscribe and share it with a friend. It would mean the world to me.

Thank you so much for practicing!

Laura

Keywords: Yoga Classes, Yoga Practice, Hatha Yoga, Manipura, Gentle, Slow, Laura Lange, Full Classes, Practices, Mindfulness, Spirituality, No Screen, Only Audio, Meditation, Guided, Self-Forgiveness, Self-Love, Yoga For Lawyers, Yoga For Corporate People, Yoga For High Achievers

Start a daily yoga practice. Download my free guide on how to start a yoga practice here.

This class is taught in Danish. In this class we will build strength and flexibility as we open the hips and shoulders and explore postures such as standing split and half split/full split. The class includes breathwork (pranayama) and ends with a guided relaxation (shavasana).

Level: Intermediate.

Recommended Props: 2 blocks. Useful, but not necessary.

Follow on Instagram: @manipurabylaura

Get in contact with me at manipurayogadk@outlook.dk

If you enjoyed this episode, please leave a review, subscribe and share it with a friend. It would mean the world to me.

Thank you so much for practicing!

Laura

Keywords: Yoga Classes, Yoga Practice, Hatha Yoga, Manipura, Gentle, Slow, Laura Lange, Full Classes, Practices, Mindfulness, Spirituality, No Screen, Only Audio, Hips, Shoulders, Standing Splits, Full Splits

Start a daily yoga practice. Download my free guide on how to start a yoga practice here.

Are you wondering why I've created The Hatha Yoga Podcast and why I keep telling you to practice yoga at home? Then this episode is for you. 

Today, we take a break from our physical practice and sit down for a chat. I talk to strala yoga instructor and personal trainer, Christine Bonde, about all the benefits of starting a yoga practice at home. We talk about our first encounters with yoga, the difference between practicing in a studio and at home and the pros and cons that come with both. 

If you're interested to learn more about Christine or strala yoga, you can find her on Instagram @christinebonde.

If you want to get in touch with me you can follow on Instagram @manipurabylaura or email me at manipurayogadk@outlook.dk.

If you enjoyed this episode, please leave a review, subscribe and share it with a friend. It would mean the world to me.

Thank you so much for listening!

Laura / Manipura Yoga DK

Keywords: Yoga Classes, Yoga Practice, Hatha Yoga, Manipura, Gentle, Slow, Laura Lange, Full Classes, Practices, Mindfulness, Spirituality, No Screen, Only Audio, Christine Bonde, Strala Yoga, Yoga Studio, Home Practice, Personal Training, Confidence, Insecurity, Beginner, Beginner's Mind

Start a daily yoga practice. Download my free guide on how to establish a yoga practice here.

This class is a short and smooth yoga practice to connect with the present moment. We will move slowly and take good care of the hips, shoulders and spine. We will explore postures such as child's pose and pigeon pose with different variations. The class includes breathwork (pranayama) and a short guided relaxation (shavasana).

Level: Beginner

Recommended Props: 1 block. Useful, but not necessary.

Follow on Instagram: @manipurabylaura

Get in contact with me at manipurayogadk@outlook.dk

If you enjoyed this episode, please leave a review, subscribe and share it with a friend. It would mean the world to me.

Thank you so much for practicing!

Laura

Keywords: Yoga Classes, Yoga Practice, Hatha Yoga, Manipura, Gentle, Slow, Laura Lange, Full Classes, Practices, Mindfulness, Spirituality, No Screen, Only Audio, Self-Forgiveness, Meditation, Child's Pose, Pigeon, Present Moment, Now, Being, Relax, Hips, Spine, Yoga For Lawyers

Start a daily yoga practice. Download my free guide on how to start a yoga practice here.

Are you wondering who that lawyer and yogi is behind The Hatha Yoga Podcast? Then this episode is for you.

Today, we take a break from our physical practice, so you can tune into this episode anytime. I tell you about how my journey through law school and the start of my legal career led me to yoga and meditation and how this amazing practice has helped me settle into the corporate world. 

If you want to get in touch with me you can follow on Instagram @manipurabylaura or email me at manipurayogadk@outlook.dk.

If you enjoyed this episode, please leave a review, subscribe and share it with a friend. It would mean the world to me.

Thank you so much for listening!

Laura / Manipura Yoga DK

Keywords: Yoga Classes, Yoga Practice, Hatha Yoga, Manipura, Gentle, Slow, Laura Lange, Full Classes, Practices, Mindfulness, Spirituality, No Screen, Only Audio, Yoga Studio, Home Practice, Confidence, Insecurity, Beginner, Beginner's Mind, Lawyer, Corporate World, Law Firm, Law School, Corporations

Start a daily yoga practice. Download my free guide on how to establish a yoga practice here.

In this class we will move slowly as we prepare the hips and spine for a seated meditation on self-forgiveness. We will explore postures such as lizard lunge and pigeon with different variations. The class includes breathwork (pranayama), guided relaxation (shavasana) and ends with the guided meditation.

Level: Beginner

Recommended Props: 2 blocks. Useful, but not necessary.

Follow on Instagram: @manipurabylaura

Get in contact with me at manipurayogadk@outlook.dk

If you enjoyed this episode, please leave a review, subscribe and share it with a friend. It would mean the world to me.

Thank you so much for practicing!

Laura

Keywords: Yoga Classes, Yoga Practice, Hatha Yoga, Manipura, Gentle, Slow, Laura Lange, Full Classes, Practices, Mindfulness, Spirituality, No Screen, Only Audio, Self-Forgiveness, Meditation, Lizard Lunge, Pigeon, Active, Passive, Hips, Spine

Start a daily yoga practice. Download my free guide on how to establish a yoga practice here.

In this class we will activate the water element and the sacral chakra (swadisthana) as we use a belt to stretch and release the legs, thighs and hips. The class focuses mainly on flexibility and mobility. We will explore variations of the seated forward fold (passchimottanasana). The class includes breathwork (pranayama) and ends with a guided relaxation (shavasana). 

Recommended Props: A block and a yoga belt. 

Follow on Instagram: @manipurabylaura

Get in contact with me at manipurayogadk@outlook.dk 

If you enjoyed this episode, please leave a review, subscribe and share it with a friend. It would mean the world to me. 

Thank you so much for practicing! 

Laura 

Keywords: Yoga Classes, Yoga Practice, Hatha Yoga, Manipura, Gentle, Slow, Laura Lange, Full Classes, Practices, Mindfulness, Spirituality, No Screen, Only Audio, Seated Forward Fold, Passchimottanasana, Swadisthana, Water Element, Hips, Thighs, Hamstrings, Glutes

Start a daily yoga practice. Download my free guide on how to start a yoga practice here.

This episode is a short guided meditation to focus on self-compassion. You can meditate in a seated posture or lying down. 

Level: Beginner

Follow on Instagram: @manipurabylaura

Get in contact with me at manipurayogadk@outlook.dk

If you enjoyed this episode, please leave a review, subscribe and share it with a friend. It would mean the world to me.

Thank you so much for practicing!

Laura

Keywords: Yoga Classes, Yoga Practice, Hatha Yoga, Manipura, Gentle, Slow, Laura Lange, Full Classes, Practices, Mindfulness, Spirituality, No Screen, Only Audio, Meditation, Guided, Self-Compassion, Self-Love

Start a daily yoga practice. Download my free guide on how to start a yoga practice here.

In this class we will lie on the belly and explore different stretches as we prepare the body for a seated meditation with focus on self-compassion. We will release neck tension, stretch the shoulders and work with variations of sphinx pose. The class includes breathwork (pranayama), guided relaxation (shavasana) and ends with the guided meditation.

Level: Beginner

Recommended Props: This class was taught without props.

Follow on Instagram: @manipurabylaura

Get in contact with me at manipurayogadk@outlook.dk

If you enjoyed this episode, please leave a review, subscribe and share it with a friend. It would mean the world to me.

Thank you so much for practicing!

Laura

Keywords: Yoga Classes, Yoga Practice, Hatha Yoga, Manipura, Gentle, Slow, Laura Lange, Full Classes, Practices, Mindfulness, Spirituality, No Screen, Only Audio, Neck Release, Shoulder Release, Sphinx Pose, Matsya Kridasana, Meditation

Start a daily yoga practice. Download my free guide on how to start a yoga practice here.

In this class we will move through gentle stretches as we prepare the body for a seated meditation. We will explore slow cat/cow movements, neck release, shoulder mobility and hip openings. The primary focus is to prepare the body and mind to sit still for a 20-minute meditation. The class includes breathwork (pranayama) and ends with the guided meditation.

Level: Beginner

Recommended Props: The class is taught without props, but a block, blanket or yoga belt may be helpful.

Follow on Instagram: @manipurabylaura

Get in contact with me at manipurayogadk@outlook.dk

If you enjoyed this episode, please leave a review, subscribe and share it with a friend. It would mean the world to me.

Thank you so much for practicing!

Laura

Keywords: Yoga Classes, Yoga Practice, Hatha Yoga, Manipura, Gentle, Slow, Laura Lange, Full Classes, Practices, Mindfulness, Spirituality, No Screen, Only Audio, Table-Top, Shoulders, Hips, Passchimottanasana, Janu Sirsasana, Meditation

Start a daily yoga practice. Download my free guide on how to start a yoga practice here.

In this class we will be blindfolded and lie on our backs the entire practice as we relax and stretch the body. We will explore postures such as reclined butterfly, reclined pigeon and supine spinal twist. We will also work with our breathing. The practice ends with a guided relaxation (shavasana). 

Level: Beginner

Recommended Props: A blindfold, e.g., a thin scarf around the eyes or an eye pillow. 1 block, a yoga belt and a blanket. Useful, but not necessary. If you don't have a blindfold, simply keep your eyes closed.

Follow on Instagram: @manipurabylaura

Get in contact with me at manipurayogadk@outlook.dk

If you enjoyed this episode, please leave a review, subscribe and share it with a friend. It would mean the world to me.

Thank you so much for practicing!

Laura

Keywords: Yoga Classes, Yoga Practice, Hatha Yoga, Manipura, Gentle, Slow, Laura Lange, Full Classes, Practices, Mindfulness, Spirituality, No Screen, Only Audio, Butterfly, Pigeon, Spinal Twist, Bridge

Start a daily yoga practice. Download my free guide on how to start a yoga practice here.

This class is taught in Danish. In this class we will build strength and flexibility as we prepare the body and mind for the posture "Bird of Paradise". We will explore postures such as triangle (trikonasana), side angle and experiment with our balance. The class includes breathwork (pranayama) and ends with a guided relaxation (shavasana).

Level: Intermediate

Recommended Props: 2 blocks, a yoga belt and a blanket. Useful, but not necessary. 

Follow on Instagram: @manipurabylaura

Get in contact with me at manipurayogadk@outlook.dk

If you enjoyed this episode, please leave a review, subscribe and share it with a friend. It would mean the world to me.

Thank you so much for practicing!

Laura

Keywords: Yoga Classes, Yoga Practice, Hatha Yoga, Manipura, Gentle, Slow, Laura Lange, Full Classes, Practices, Mindfulness, Spirituality, No Screen, Only Audio, Bird of Paradise, Trikonasana, Side Angle, Utthithahastapadangustasana

Start a daily yoga practice. Download my free guide on how to start a yoga practice here.

In this class we will build strength and work on our balance. We will explore standing and balancing postures such as chair pose (utkatasana), yogi squat (malasana), triangle (trikonasana), tree pose and warrior 3. The class includes breathwork (pranayama) and ends with a guided relaxation (shavasana). 

Level: Beginner to Intermediate

Recommended Props: 2 blocks, a yoga belt and a blanket. Useful, but not necessary.

Follow on Instagram: @manipurabylaura

Get in contact with me at manipurayogadk@outlook.dk

If you enjoyed this episode, please leave a review, subscribe and share it with a friend. It would mean the world to me.

Thank you so much for practicing!

Laura

Keywords: Yoga Classes, Yoga Practice, Hatha Yoga, Manipura, Gentle, Slow, Laura Lange, Full Classes, Practices, Mindfulness, Spirituality, No Screen, Only Audio, Chair, Squat, Trikonasana, Tree, Warrior 3

Start a daily yoga practice. Download my free guide on how to start a yoga practice here.

In this class we will build strength and flexibility as we move through the moon salutation sequence and hip-openers. The primary focus of the class is on female energy as it was recorded on Mother's Day, but it can be practiced all year around. We will explore postures such as goddess, triangle (trikonasana), mountain (parvatasana) and half moon. The class includes breathwork (pranayama) and ends with a guided relaxation (shavasana). This episode is the first class-recording I ever did, so I apologize in advance that the cueing on direction and left/right is not totally clear, but I'm working on improving that with every episode.

Level: Beginner

Recommended Props: 2 blocks, a yoga belt and a blanket. Useful, but not necessary.

Follow on Instagram: @manipurabylaura

Get in contact with me at manipurayogadk@outlook.dk

If you enjoyed this episode, please leave a review, subscribe and share it with a friend. It would mean the world to me.

The classes that I share with you are a mix of classes I've recorded while teaching in-person and online, so sometimes you might hear me talking to a student or mentioning a name, a weekday or something else specifically related to that class.

I do my best to instruct the class so you know what to do even though you cannot see me. If at some point during the class, you don't know what to do, stay calm and do what you feel like. There's always room to do more or less, it's your practice. If you find yourself lost in the class because I go off and talk to a student, just do your best to stay in the posture with your own experience and notice what's going on.

Thank you so much for practicing!

Laura

Keywords: Yoga Classes, Yoga Practice, Hatha Yoga, Manipura, Gentle, Slow, Laura Lange, Full Classes, Practices, Mindfulness, Spirituality, No Screen, Only Audio, Moon, Moon Salutation, Female Energy, Mothers Day, Water Element, Goddess, Trikonasana, Half Moon