Yoga Saved Me

Always Home Yoga
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I became a Yoga teacher after Yoga saved my life for the 2nd time. The first time was in 1996 after I was dropped out of a 4-story window in the suburbs of Paris, France. The second time was after Daddy died in 2021 and I was drowning in grief. Here, you'll get Yoga and Meditation practices and listen to conversations with others saved by Yoga. 🕊️ **Start your free 5-Day Calm Reset** It’s a gift for you: gentle breath, grounding movement, and everyday rituals that help your calm *last*. 👉 Join the waitlist here https://bit.ly/5DayCalm

  1. Begin Gently: A Practice for Moving From Freeze to One Small Step

    Jun 19

    Begin Gently: A Practice for Moving From Freeze to One Small Step

    In this gentle Yoga Saved Me practice, Adrianne guides listeners through a grounded way to meet stress without forcing themselves to “fix” everything at once. This episode focuses on what to do when worry, pressure, or life logistics make the body freeze. The practice invites you to pause, check in with yourself, breathe, and choose one small next step. You do not need to solve everything today. You can begin gently. You are invited to: • Notice how stress shows up in the body• Use a simple PIES check in• Name what feels physically, intellectually, emotionally, and spiritually present• Create a steady daily rhythm• Use breath as a reset point• Shift from freeze to one doable action• Reflect on what helps you feel even 1 percent less alone One shift at a time. When worry rises, you do not have to freeze. You can soften.You can breathe.You can take one step. I am allowed to begin gently. Additional affirmation: When worry arises, I do not have to freeze. I can soften, breathe, and take one step. What would make support feel safe, simple, and doable for me right now? Try one small action: • Open a window• Step onto a balcony• Notice the air on your skin• Listen for birds or nearby sounds• Take three steady breaths• Come back inside and rest The goal is not to do more. The goal is to notice what helps. What helped me feel even 1 percent less frozen today? You do not need a perfect plan to begin. Start with one breath.One honest check in.One small shift. That is enough for today. For more mindfulness, movement, reflection, and mental fitness tools, visit: rootedfor.care And explore Adrianne’s books, journals, and practices at: wellnessontheweekly.com Mindfulness partners: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Adagio Teas⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Yoga Design Lab⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠Promeed ⁠⁠⁠⁠⁠- Silk for you bed and head ⁠⁠⁠⁠⁠Lardera Coffee⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠Selefina⁠⁠⁠⁠⁠ - Spices and more⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠Promeed ⁠⁠⁠⁠⁠- Silk for you bed and head ⁠⁠⁠⁠⁠Lardera Coffee

    21 min
  2. Rest Without Effort: A Guided Meditation for Shoulders, Arms, and Hands

    Jun 13

    Rest Without Effort: A Guided Meditation for Shoulders, Arms, and Hands

    In this guided meditation, Adrianne invites you to rest without effort. This practice begins with simple arrival. You can sit, lie down, cradle tea, hold a pet, lower your gaze, or close your eyes. From there, you will notice physical support beneath you, soften your breath, and bring awareness to the shoulders, arms, elbows, forearms, and hands. The meditation closes with calming nature imagery and an invitation to set one positive intention for the day. • Settling the body• Releasing shoulder and arm tension• Resting without forcing the breath• Practicing gratitude for the body• Creating a steady pause before moving into the day As you listen, let yourself do less. No counting. No fixing. No reaching for a perfect meditation. Just notice your breath, your body, and the support already beneath you. What would change today if you let rest be simple? Rest does not have to be earned. In this episode of Yoga Saved Me, Adrianne guides you through a gentle meditation for softening the shoulders, arms, and hands. You will settle into your chair, bed, floor, or chosen support, notice your natural breath, and allow gravity to do some of the work. This practice includes breath awareness, body awareness, gratitude for the hands and arms, calming nature imagery, and a simple intention for the day. Return to this meditation when you need a quiet pause, a softer breath, or a reminder that you can rest without effort. For more weekly practices, reflections, and simple tools for less stress, explore Adrianne’s book Wellness on the Weekly: 52 Fun Prompts for Mindfulness, Movement, and a Whole Lot Less Stress! Release Tension When Stress Builds Up: ⁠⁠⁠⁠⁠⁠10-Day Course⁠⁠⁠⁠⁠⁠ Mindfulness partners: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Adagio Teas⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Yoga Design Lab⁠⁠⁠⁠ ⁠⁠⁠⁠Promeed ⁠⁠⁠⁠- Silk for you bed and head ⁠⁠⁠⁠Lardera Coffee⁠⁠⁠⁠ ⁠⁠⁠⁠Selefina⁠⁠⁠⁠ - Spices and more⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Promeed ⁠⁠⁠⁠- Silk for you bed and head ⁠⁠⁠⁠Lardera Coffee

    21 min
  3. 4 to 6 Breathwork Practice - Selfcare for Crazy Times

    May 21

    4 to 6 Breathwork Practice - Selfcare for Crazy Times

    In this short Yoga Saved Me practice, Adrianne guides listeners through a simple 4 to 6 breathing exercise. The practice uses a 4 second inhale and a 6 second exhale through gently pursed lips, as if breathing through a straw. This is a quick reset for moments when you need to slow down, steady your breath, and return to the present moment. WelcomeBrief breathwork explanationInhale for 4 secondsExhale for 6 secondsRepeat for 3 roundsClosing blessingInhale for 4 secondsExhale for 6 secondsRepeat 3 timesBreath awarenessSimple self regulationSlowing the exhaleReturning to steadinessShort practice for real life momentsYou do not need a long practice to shift your state. Three rounds of breath can help you pause, reset, and feel more present. Your One Shift Solution is to notice when survival is speaking, honor that response, and gently return to your breath, your body, and your right to live as your full self. Subscribe to the Black Women in Europe Podcast, share this episode with someone who needs it, and join us as we keep choosing truth, rest, and healing. And if you are ready for support in doing this work in your own life, reach out to work with Adrianne with ⁠⁠⁠Rooted for Care⁠⁠⁠. Release Tension When Stress Builds Up: ⁠⁠⁠⁠⁠10-Day Course⁠⁠⁠⁠⁠ Mindfulness partners: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Adagio Teas⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Yoga Design Lab⁠⁠⁠ ⁠⁠⁠Promeed ⁠⁠⁠- Silk for you bed and head ⁠⁠⁠Lardera Coffee⁠⁠⁠ ⁠⁠⁠Selefina⁠⁠⁠ - Spices and more⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠Promeed ⁠⁠⁠- Silk for you bed and head ⁠⁠⁠Lardera Coffee

    26 min
  4. Meditation for Stability and Resilience in Uncertain Times

    May 14

    Meditation for Stability and Resilience in Uncertain Times

    In this guided practice, Adrianne leads a 20 minute meditation for stability and resilience during uncertain times. The session begins with gentle breath awareness, then moves into grounding through the feet, a simple body scan, emotional acknowledgment, breathwork for inner strength, affirmations, future visualization, and a compassionate closing. This practice is supportive for moments of grief, job loss, transition, uncertainty, fear, frustration, or emotional overwhelm. Welcome and settling inBreath awareness with sighing exhalesGrounding through the feetGentle body scanNaming emotions without judgmentBreathwork for inner strengthReframing affirmationsSix month future visualizationHand to heart self compassion practiceClosing reminder of capability and resilienceStability during changeEmotional honestySelf compassionInner strengthGrief and transitionResilience in real timeRemembering that one role, title, or life event does not define youI acknowledge this moment.I allow myself to feel without judgment.I am more than my job.I am more than my title.I am more than my role in my family.New possibilities are unfolding for me.I am capable, adaptable, and resilient.I am enough just as I am.I will navigate this transition with grace.I trust that I am being led to something better.This practice invites you to pause, breathe, name what is present, and remember that you can meet uncertainty with steadiness. One breath. One pause. One moment of compassion. That can be enough to begin again. Your One Shift Solution is to notice when survival is speaking, honor that response, and gently return to your breath, your body, and your right to live as your full self. Subscribe to the Yoga Saved Me Podcast, share this episode with someone who needs it. And if you are ready for support in doing this work in your own life, reach out to work with Adrianne with ⁠⁠⁠⁠Rooted for Care⁠⁠⁠⁠. Release Tension When Stress Builds Up: ⁠⁠⁠⁠⁠⁠10-Day Course⁠⁠⁠⁠⁠⁠ Mindfulness partners: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Adagio Teas⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Yoga Design Lab⁠⁠⁠⁠ ⁠⁠⁠⁠Promeed ⁠⁠⁠⁠- Silk for you bed and head ⁠⁠⁠⁠Lardera Coffee⁠⁠⁠⁠ ⁠⁠⁠⁠Selefina⁠⁠⁠⁠ - Spices and more⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Promeed ⁠⁠⁠⁠- Silk for you bed and head ⁠⁠⁠⁠Lardera Coffee⁠⁠⁠⁠ ⁠⁠⁠⁠Selefina⁠⁠⁠⁠ - Spices and more

    26 min
  5. Breathwork and Gentle Yoga for Steadiness, Support, and Rest - Yoga Saved Me Podcast

    May 7

    Breathwork and Gentle Yoga for Steadiness, Support, and Rest - Yoga Saved Me Podcast

    In this calming practice, Adrianne guides listeners through breathwork, meditation, mindful movement, gratitude, and rest. The session begins with box breathing and a steady affirmation, then moves into a body scan, gentle spine movement, seated twists, side stretches, forward folds, light lunges, and a closing rest practice. The focus is simple: breathe, notice, move gently, and return to steadiness. Listeners are invited to explore: • Box breathing• The affirmation “I am steady”• Gentle collarbone and temple tapping• A guided body scan• Cat Cow, seated or on hands and knees• Thread the Needle twist• Child’s Pose• Seated twists• Side body stretches• Forward folds• Windshield wiper legs• Bound Angle Pose• Downward Dog• Low or high lunges• Guided rest• Gratitude practice• Closing affirmation “I am supported” • Steadiness in the body• Breath awareness• Support through rest• Gentle movement without pressure• Gratitude as a calming practice• Choice based movement• Returning to the present moment You do not have to do everything perfectly. You can show up.You can breathe.You can notice what your body needs.You can return to steadiness one breath at a time. Your One Shift Solution is to notice when survival is speaking, honor that response, and gently return to your breath, your body, and your right to live as your full self. Subscribe to the Yoga Saved Me Podcast, share this episode with someone who needs it. And if you are ready for support in doing this work in your own life, reach out to work with Adrianne with ⁠⁠⁠Rooted for Care⁠⁠⁠. Release Tension When Stress Builds Up: ⁠⁠⁠⁠⁠10-Day Course⁠⁠⁠⁠⁠ Mindfulness partners: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Adagio Teas⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Yoga Design Lab⁠⁠⁠ ⁠⁠⁠Promeed ⁠⁠⁠- Silk for you bed and head ⁠⁠⁠Lardera Coffee⁠⁠⁠ ⁠⁠⁠Selefina⁠⁠⁠ - Spices and more⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠Promeed ⁠⁠⁠- Silk for you bed and head ⁠⁠⁠Lardera Coffee⁠⁠⁠ ⁠⁠⁠Selefina⁠⁠⁠ - Spices and more

    1h 1m
  6. Slow Strength and Mobility. Moving With Breath and Self Respect

    Mar 19

    Slow Strength and Mobility. Moving With Breath and Self Respect

    Show notes A long form mindful movement practice focused on mobility, strength, and choice. Breath led. Option rich. Grounded in noticing rather than pushing. What you will experience • Seated warm up with arm sweeps and twists• Side stretches with attention to support• Tabletop spinal movement• Shoulder, wrist, and hand care• Downward dog and standing strength• Lunges and runner’s stretch on both sides• Hip opening with options• A transition toward the floor and rest Practice highlights • Slow arm circles with breath• Seated twists and side bends• Cat and cow with pacing choice• Gentle spinal rotation from tabletop• Puppy pose for shoulders and upper back• Wrist and hand mobility for daily use• Downward dog with walking variations• Single leg balance and strength options• Low or high lunges• Hamstring stretches with blocks• Hip opening with windshield wipers• Knees to chest to close Guiding principles throughout • Move at your own pace• Stop before pain• Use support generously• Breathe before depth• Notice without judgment When this practice helps • When the body feels stiff or tight• After long sitting or screen time• When strength and care need balance• As a full body reset Try this after listening • Repeat one wrist or shoulder movement later today• Match one movement to one breath• Notice how support changes effort Reflection question Where did slowing down change how your body responded? ⁠⁠⁠⁠Your One Shift Solution is to notice when survival is speaking, honor that response, and gently return to your breath, your body, and your right to live as your full self. Subscribe to the Yoga Saved Me Podcast, share this episode with someone who needs it. And if you are ready for support in doing this work in your own life, reach out to work with Adrianne with ⁠⁠⁠Rooted for Care⁠⁠⁠. Release Tension When Stress Builds Up: ⁠⁠⁠⁠⁠10-Day Course⁠⁠⁠⁠⁠ Mindfulness partners: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Adagio Teas⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Yoga Design Lab⁠⁠⁠ ⁠⁠⁠Promeed ⁠⁠⁠- Silk for you bed and head ⁠⁠⁠Lardera Coffee⁠⁠⁠ ⁠⁠⁠Selefina⁠⁠⁠ - Spices and more⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠Promeed ⁠⁠⁠- Silk for you bed and head ⁠⁠⁠Lardera Coffee⁠⁠⁠ ⁠⁠⁠Selefina⁠⁠⁠ - Spices and more

    35 min
  7. Sensing Safety Through Sound and Stillness

    Mar 12

    Sensing Safety Through Sound and Stillness

    A guided meditation that shifts attention from the room you are in to the quiet of a night sky. Grounded in sensory awareness and gentle imagination. What you will experience • Choice to sit or lie down• Simple breath awareness• Attention to sound, scent, touch, and temperature• A guided night sky visualization• A calm transition into stillness Practice highlights • Lower the gaze or close the eyes• Notice sounds inside the room• Sense air temperature on the skin• Feel contact with what supports the body• Notice fabric against the body• Identify scents in the space• Expand awareness to sounds outside the room• Visualize stepping into a quiet night• Sit or lie beneath a dark sky filled with stars• Attend to subtle sounds in the stillness Imagery used • A dark night sky• Black velvet darkness• Twinkling stars• Planets and constellations• A porch, park bench, or lawn• Quiet sounds carrying through the night When this practice helps • Before sleep• During nighttime anxiety• After overstimulation• When the mind needs something gentle to focus on Try this after listening • Step outside tonight and look at the sky• Notice one sound you usually miss• Take one slow breath while looking up Reflection question What changed when your attention moved from the room to the night sky? Your One Shift Solution is to notice when survival is speaking, honor that response, and gently return to your breath, your body, and your right to live as your full self. Subscribe to the Yoga Saved Me Podcast, share this episode with someone who needs it. And if you are ready for support in doing this work in your own life, reach out to work with Adrianne with ⁠⁠⁠Rooted for Care⁠⁠⁠. Release Tension When Stress Builds Up: ⁠⁠⁠⁠⁠10-Day Course⁠⁠⁠⁠⁠ Mindfulness partners: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Adagio Teas⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Yoga Design Lab⁠⁠⁠ ⁠⁠⁠Promeed ⁠⁠⁠- Silk for you bed and head ⁠⁠⁠Lardera Coffee⁠⁠⁠ ⁠⁠⁠Selefina⁠⁠⁠ - Spices and more⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠Promeed ⁠⁠⁠- Silk for you bed and head ⁠⁠⁠Lardera Coffee⁠⁠⁠ ⁠⁠⁠Selefina⁠⁠⁠ - Spices and more

    8 min
  8. Gratitude and Rest. Settling the Body Before Sleep

    Mar 5

    Gratitude and Rest. Settling the Body Before Sleep

    A quiet gratitude and body awareness practice to support rest. Designed to close the day with ease and attention. What you will experience • Time to get comfortable and supported• A brief gratitude reflection• A slow body scan from feet to face• Simple breath counting to steady attention• A gentle transition toward rest Practice highlights • Add blankets or eye covering as needed• Recall one small thing that helped you yesterday• Choose eyes open or closed• Scan the body from feet to forehead• No effort or fixing required• Count exhales from one to five• Return to one as needed• End by rolling onto your side Key guidance used • Nothing to fix• Nothing to do• Awareness over effort• Breath as it is When this practice helps • Before sleep• After a long or demanding day• When the nervous system feels busy• As a closing practice after movement Try this after listening • Name one small support again tomorrow morning• Use the exhale count during nighttime waking• Let your body choose its most comfortable side Reflection question What shifted when you focused on one small thing that helped you? Your One Shift Solution is to notice when survival is speaking, honor that response, and gently return to your breath, your body, and your right to live as your full self. Subscribe to the Yoga Saved Me Podcast, share this episode with someone who needs it. And if you are ready for support in doing this work in your own life, reach out to work with Adrianne with ⁠⁠⁠⁠Rooted for Care⁠⁠⁠⁠. Release Tension When Stress Builds Up: ⁠⁠⁠⁠⁠⁠10-Day Course⁠⁠⁠⁠⁠⁠ Mindfulness partners: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Adagio Teas⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Yoga Design Lab⁠⁠⁠⁠ ⁠⁠⁠⁠Promeed ⁠⁠⁠⁠- Silk for you bed and head ⁠⁠⁠⁠Lardera Coffee⁠⁠⁠⁠ ⁠⁠⁠⁠Selefina⁠⁠⁠⁠ - Spices and more⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠Promeed ⁠⁠⁠⁠- Silk for you bed and head ⁠⁠⁠⁠Lardera Coffee⁠⁠⁠⁠ ⁠⁠⁠⁠Selefina⁠⁠⁠⁠ - Spices and more

    10 min
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About

I became a Yoga teacher after Yoga saved my life for the 2nd time. The first time was in 1996 after I was dropped out of a 4-story window in the suburbs of Paris, France. The second time was after Daddy died in 2021 and I was drowning in grief. Here, you'll get Yoga and Meditation practices and listen to conversations with others saved by Yoga. 🕊️ **Start your free 5-Day Calm Reset** It’s a gift for you: gentle breath, grounding movement, and everyday rituals that help your calm *last*. 👉 Join the waitlist here https://bit.ly/5DayCalm

Information

  • Creator
    Always Home Yoga
  • Years Active
    2023 - 2026
  • Episodes
    184
  • Rating
    Clean
  • Copyright
    © Always Home Yoga
  • Show Website
    Yoga Saved Me