Upgrade to Premium for Unlimited Access

Unlock Premium Content
Unlimited access to 1000+ yoga, meditation and movement classes
You can enjoy one of the biggest collection of professional classes, including:
  • 400+ Vinyasa yoga classes
  • 350+ Hatha yoga classes
  • 250+ Gentle yoga classes
  • 170+ Yoga after workout classes
  • 100+ Yoga for back classes
  • And much more!
Complete collection of 30 curated programs & 50 challenges
Enhance your practice with our comprehensive collection of courses and special challenges.
Watch classes from your laptop, TV, phone or tablet
Take your yoga practice anywhere, anytime using our website or mobile app.
Exclusive access to all new releases and livestream events
Enjoy new classes and get 25% discount on livestream events.
Use our App

Yoga for Self-Compassion

Beginner II
(173 Reviews)
PREMIUM

Unlock this premium instructional video

Get access to this and 1000+ other premium classes

Get Full Access Now
Save Rate Share Purchase $
This class is a more challenging beginner yoga flow that invites you to cultivate self compassion. Coming from a “no pain no gain” culture, many of us benefit from being reminded that practising yoga in a way that helps us honor the experience pleasure in the body can be a more effective way to calm the nervous system, while still building strength and alignment. This class can also help you appreciate the experience of pleasure in your daily life.

Equipment

  • Bolster

Focus

  • Twists
  • Stress/Anxiety
  • Balance
  • Neck/Shoulders

Style

  • Hatha Yoga
  • Vinyasa/Power Yoga

Comments

Add new comment +
Profile image for Mork
Mork
February 10, 2021

I loved this class; didn't want it to end; I love your style and your focus on the body and the way it feels in any given moment; I love the dance and grace that you bring. Thank you Ron!

Profile image for LucyHB
LucyHB
January 15, 2021

What a lovely, relaxing class, thank you Ron! I'm doing the Poise and Precision challenge for the 2nd time (first did it as New Year 2020 challenge, if only we had known what was in store!) and this class feels extra necessary in January 2021.
As a runner prone to injuring myself through overtraining, I appreciate the reminder that 'no pain no gain' can be a detrimental mantra. I appreciated this opportunity to slow down and thank my body for all it does.

Profile image for PianoWire
PianoWire
December 30, 2020

Thank you for this class. Many yoga classes, even at Beginner I level, leave me feeling as if I'm "not flexible enough for yoga." As a textbook Type A, I appreciated your encouragement not to go where it doesn't feel good. Your adaptations were helpful and presented in a way that didn't make me feel as if I was wimping out. However, one of your stretches didn't work at all for me. I find it difficult to interlace my fingers and turn my palms away from my head, even with my hands as waist level. Raising my hands to shoulder level with elbows slightly bent is possible but uncomfortable. My limit is 30-45 degrees above horizontal, which I can hold only for a few seconds. Bending my elbows 90 degrees helps a little (including hands at waist level), but I still can't get close to arms overhead with palms facing the ceiling. Any suggestions?

Comment Replies

Profile image for Ron Stewart
Ron Stewart
December 30, 2020

Hi there PianoWire
Sounds like many things going on so I'm going to make some suggestions based on my "guesses".
By your PianoWire name, it sounds as though you are recognizing a taught feeling in your muscles(?)
So, anywhere in your practice when you start to feel PianoWirey, make sure the sensation you feel in your body is still producing a pleasing "sound" ,... make music - don't go to where the feeling of PianoWire about to "snap" or break.
When you say "difficult to interlace my fingers and turn my palms away from my head," I'm guessing the primary sensation is in the hands/fingers? Perhaps the forearms? Try doing the stretches as noted above, pleasant sensation/"music" rather than snapping sensation, hold and breathe, longer than normal. 8 Deep Breathes. do just this a few times a day? before any yoga class?

And when you say "Raising my hands to shoulder level with elbows slightly bent is possible but uncomfortable. My limit is 30-45 degrees above horizontal," I'm guessing that you start to feel more unpleasant sensation into the shoulders? Work on should flexibility separately. How is it for you generally having arms above your head? ie Warrior poses or seated chair? With palms together? difficult? With arms in a wide "V" easier?
I generally practice with a wide "V", it makes for more space for the shoulders and allows more ease and dropped shoulders.
When doing down dog, let your pinky finger be off the side of your mat, arms that wide, let shoulders drop, let gravity do the work here. Also, for the hands, really open your palm to the ground, aim to drop the base of each finger into the floor.

Sometimes in standing postures, having your arms at shoulder height with fingers reaching for the horizon, straight in front or out to the sides, with dropped shoulders, will allow you to focus on other aspects of warrior, seated chair etc without being distracted by shoulder tightness. It's hard to constantly be reminded of your tight xyz ( fill in the blank) when you are doing postures that are opportunities to bring awareness to other aspects of our practice, our tight spot starts to inhibit the feeling of having a satisfying practice , so knowing when to "work on" your shoulders and when to give them a break and play with other aspects of your practice can bring more joy to your yoga.

Some of this is related to our ego. Can we let go of the text book image of the posture (what ego wants to look like) and embrace OUR true expression of the posture. This, in a way, for me, is where a "mature practice" evolves from.

Massage, self massage for forearms, massage for shoulders.
What other physical activities and practices do you have? If weight lifting, or doing heavy physical labour is a part of your reality, these will limit your range of motion, you can play with the Yin/Yan of these activities, try backing off on the weights and see if you start to experience more range of motion. There will be a "sweet spot" somewhere, the balance of strength and flexibility will find a happy place.

Hope this helps.
Ron

Comment Replies

Profile image for PianoWire
PianoWire
December 30, 2020

Ron, thanks so much for the quick reply and the helpful coaching. Your guesses are on target. My shoulders and hamstrings are super-tight. I’ve been working on both (active and passive stretching, rolling, massage, bar hangs) a few times a week for nearly two years, but progress hasn’t been perceptible yet. My limitation with the palms-out-interlaced-fingers pose is shoulder rotation. The shoulders just don’t want to turn as much as that pose requires. I can raise my hands almost straight above my head with my palms together, but I hit a wall as soon as I try to rotate the palms away from each other. Regardless of hand and forearm position, my scapulae will consent to be lowered only when my elbows are at or below shoulder level. What do you suggest I do when you call for stretching arms overhead with interlaced fingers and palms facing up?

Your advice on down dog is astute. I find that pose unpleasantly challenging. My arms, shoulders, hamstrings, and calves complain. My hands feel as if they’re being pushed forcibly forward across the mat so that a face plant is imminent. I’m relieved when down dog transitions to plank, which I find much easier and more comfortable to hold. I’ve been coached to space my hands widely in down dog, but not quite “pinky off the mat” wide. I’ll definitely try that.

As for weights, I use light dumbbells for toning, but I don’t do any heavy lifting. Since my indoor rock climbing gym closed in March, the most intense shoulder work I’ve done is an occasional bound headstand. Otherwise, I swim, cycle, and carry a 30-lb backpack up and down mountains. Thanks again for your help!

Comment Replies

Profile image for Ron Stewart
Ron Stewart
December 31, 2020

Hi PianoWire
I am recognizing a hesitancy to offering more "technical" ways to approach this without a more full intake. So please approach any of these ideas with your own sense of curiosity and with the knowledge you possess with regards to your body and its abilities.

I think for as little time we do hands interlaced/palms face up, you can extend arms to the sides (T), palms down, then flex the wrists, reaching through the heels of the hands toward the side wall. When/if this does not feel uncomfortable, start to raise the arms toward "V" - subtly.
For downdog, play with bending the knees - alot - this will bring some ease into the body's "Back line" allowing you to focus on your spine/ spinal alignment, see if you can feel the natural curves from tail to crown. If the shoulders still inhibit a sense of ease, lower your knees to the floor, hips over knees, hands walk forward, again focusing on your spinal alignment, maybe even forearms on the floor. The concept of neutral spine is a part of my Open Hips Neutral Spine class, if the concept isn't initially clear.

I'm appreciating the exchange, I hope their is some worthy adaptations here for you.

Comment Replies

Profile image for PianoWire
PianoWire
December 31, 2020

Thank you, Ron, for the extremely helpful advice. I started yoga about 18 months ago to add variety and structure to my stretching routine. Many teachers, even in gentle introductory classes, assume their students are far more flexible than I even aspire to be. That has sometimes made yoga feel like something to endure rather than enjoy. I appreciate your "don't do it if it doesn't feel good" approach. I'll definitely check out your Open Hips Neutral Spine class, and I'll look at your other classes as well. Namaste.

Profile image for Mork
Mork
December 29, 2020

Love your approach.......thanks Ron!

Loading... Click here if it takes longer.