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VIDEOS

There are FOUR WAYS to access Sarah's videos:

1. Watch short tutorials/meditations for FREE.

2. RENT 30-90 minute videos individually for 72 hours ($2.99/each)

3. PURCHASE unlimited access to a series of Videos on a Specialized Topic.

4. SUBSCRIBE MONTHLY to gain access to 100+ full-length class videos ($20/month).

-------SCROLL DOWN TO SEE EACH OPTION-------

FIRST OPTION:
FREE VIDEOS

These short tutorials give you a sense of how I teach and shed insight into the innovative way I approach traditional asana.

The Triangle Pose Tutorial: Should I give a shift?

The Bridge Tutorial: why pre-emptive tucking might not work for you

The Navasana Tutorial: more abs?

Should I sit on a blanket at the start of class? Maybe not...

Lie Down to Meditate

19:03

Lie Down to Meditate

20 minutes Re-Enter the Body; there's more to you than your past/future-oriented thoughts. This somatic (full-body sensory) meditation experience is good for grounding, cooling, reducing anxiety and unwanted thoughts. RECOMMENDED PROPS: blanket/towel roll for under head/neck, knees, and washcloth/hand towel for under low back.

Pumpkin Head Meditation

04:50

Pumpkin Head Meditation

Try this 5 minute seated Pumpkin themed meditation to clear the mental sludge. This is a great meditation for quieting the overactive, anxious, hamster-wheel of guilt/shame mind and for removing the ill effects of insomnia. Sitting on a rolled up blanket on a chair is optional!

SECOND OPTION:
RENT INDIVIDUAL VIDEOS

Below are videos available to rent for 72 hours. The price is $2.99 each.

Hip Traction at a Door (silent demo + instructions)

04:32

Hip Traction at a Door (silent demo + instructions)

[Note: the silent demo is followed by detailed instructions] Hip Traction using a door is more intense--and effective--than hip traction in Supta Padangusthasana. Gravity and your bodyweight amplify the effect of this pose. Use this video as a reminder after practicing how to do this pose in person with a certified yoga instructor.

Hip Traction Using Two Yoga Straps

03:26

Hip Traction Using Two Yoga Straps

This brief video introduces how to traction your hips using two straps. This technique is essential for reducing low back pain and hip tightness due to sitting, travel, stress and exercise (especially for walkers!) [Note: You can do this technique with just one strap.]

The Rotator Cuff of the Hip

01:18:44

The Rotator Cuff of the Hip

Learn a new way to feel your hip stabilizers kick in. This Practice should help the hips, knees and even sacrum/low back feel better.

Shoulder Girdle TLC

01:22:16

Shoulder Girdle TLC

Self-care for your shoulders. Rolling out tight spots helps you understand how your shoulders may be overworking so you can change to a better recruitment pattern.

The Lats: The Low back-Shoulder Connection

01:20:01

The Lats: The Low back-Shoulder Connection

The lats are an important muscle to understand and feel in your body. Improve their elasticity to soften a tight low back and ease rounded shoulders.

Holiday Recovery: Shoulder Stability

01:17:25

Holiday Recovery: Shoulder Stability

Use props to find the proper alignment for your shoulders in weight-bearing poses.

Yoga Reboot: Hip Openers

01:17:45

Yoga Reboot: Hip Openers

Deeper hip opening class, more stretching similar to a typical yoga class, but with emphasis on closed chain actions, good alignment and strength during the stretch.

How to Exhale Given Your Ribcage Shape

01:06:09

How to Exhale Given Your Ribcage Shape

This floor practice is more energetic. Surrender and "letting go" is a skill. We explore that here, alongside how to exhale for the unique shape of your ribcage.

Elevate the Upper Ribs & Wheel Pose with a Chair

01:19:42

Elevate the Upper Ribs & Wheel Pose with a Chair

Lifting the ribcage is a very important step in opening the shoulders. Use a chair to make Wheel Pose (Urdhva Dhanurasana) more accessible.

THIRD OPTION:

Purchase unlimited access to a series of videos on a specialized topic.

The New Core: Twice as Strong, Twice as Light

4 videos (see below)
Unlimited Access till Cancelled
$20.00 (Click "Subscribe" to pay a ONE time fee)
Click the "i" above each video frame to read about the series and each video's content.

The New Core: Twice as Strong, Twice as Light

Yoga Reboot: Diaphragm as Mirror

Yoga Reboot: Diaphragm as Mirror

Search video...

Yoga Reboot: Diaphragm as Mirror

Yoga Reboot: Diaphragm as Mirror

$

01:33:28

Yoga Reboot: Diaphragm & IAP

Yoga Reboot: Diaphragm & IAP

$

01:35:05

Steady & Strong: Serratus Anterior Scoop

Steady & Strong: Serratus Anterior Scoop

$

01:21:32

Watch Preview

Steady & Strong: Serratus to Core to Handstand

Steady & Strong: Serratus to Core to Handstand

$

01:35:12

Watch Preview

FOURTH OPTION:

24 HOUR CONTINUAL ACCESS

TO THE ENTIRE LIBRARY

Subscribe to the Video Library to have 24 hour continual access to the highest quality therapeutic yoga videos. Videos are searchable by category and keyword.
Monthly subscription is only $20. This subscription auto-renews for your convenience. Cancel anytime.

Context C(l)ues- make movement purposeful

01:24:16

Context C(l)ues- make movement purposeful

Context C(l)ues: movement is more successful when it's purposeful and contextualized. Dharma: Consider the Self contextualized and decontextualized. Which works better for you? Learn to shift your attention between external/internal context.

Steady & Strong: The Anchor 4-12-24

01:19:43

Steady & Strong: The Anchor 4-12-24

Anchor the back heel to free up the front hip. Anchor the front leg shin forward to help both thighs move back. Use the hip extensors of the back leg to draw the thigh back and release tight hip flexors. These actions center the hips in their joints, freeing up the breath and the back.

Steady & Strong Lung Stretch

01:23:57

Steady & Strong Lung Stretch

The lungs lengthen significantly with a healthy inhale. This practice builds that awareness and uses targeted cueing and stretches to improve your native inhale. This practice emphasizes the DOWNWARD pull on inhale as well as the action of the scalene (neck) muscles to elevate the (often depressed) upper ribs.

Intro to Mac-Talla

01:03

Intro to Mac-Talla

Sarah Tolan-Mee, Instructor at The Yoga Map, introduces Mac Talla.

Hip Traction at a Door (silent demo + instructions)

04:32

Hip Traction at a Door (silent demo + instructions)

[Note: the silent demo is followed by detailed instructions] Hip Traction using a door is more intense--and effective--than hip traction in Supta Padangusthasana. Gravity and your bodyweight amplify the effect of this pose. Use this video as a reminder after practicing how to do this pose in person with a certified yoga instructor.

Hip Traction Using Two Yoga Straps

03:26

Hip Traction Using Two Yoga Straps

This brief video introduces how to traction your hips using two straps. This technique is essential for reducing low back pain and hip tightness due to sitting, travel, stress and exercise (especially for walkers!) [Note: You can do this technique with just one strap.]

The Rotator Cuff of the Hip

01:18:44

The Rotator Cuff of the Hip

Learn a new way to feel your hip stabilizers kick in. This Practice should help the hips, knees and even sacrum/low back feel better.

Wrist Help

01:12:55

Wrist Help

Wrist pain is common for yogis. Learn how to stop overstretching and collapsing them in weight-bearing poses. Strengthen your ability to FLEX the wrists and feel comfort and stability in your poses.

Holiday Recovery: Shoulder Stability

01:17:25

Holiday Recovery: Shoulder Stability

Use props to find the proper alignment for your shoulders in weight-bearing poses.

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