Yoga for Runners

Simple yoga practice will improving performance & prevent injuries, all while obtaining a Free State of Mind.

Yoga is the perfect activity for Runner’s recovery! Simple practice will loosen tight spots, strengthens weak areas, improve flexibility, increase range of motion, & muscular strength, improving performance & preventing injuries, all while obtaining a Free State of Mind.

Enjoy a 30 Minute yoga sequences with “The Runner” in mind.

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Krystal Denham
Krystal Denham

I am a life-long yogi, & a practitioner of many styles of yoga. I believe integrating pranayama (breath work) and asana (movement) release the body, leaving one practice feeling connected with self, surroundings and, free-of-mind.

Yoga for Sciatica

Yoga can soothe sciatica pain by lowering backaches intensity, reducing the need for medication pain & creates more low back flexibility.

Sciatica pain is characterized by pain radiating along the sciatica nerve, which begins in your lower back and then splits to both sides of your body, running through your butt cheeks and down the backs of your thighs, all the way to your knees. The pain is from a pinched, compressed, irritated or damaged sciatica nerve & can occur simple by sitting, standing or walking with bad posture. Pain range can be slightly irritating to debilitating tingling fire legs. A study on Yoga for Sciatica proved yoga can soothe sciatica pain by lowering backaches intensity, reducing the need for medication pain & creates more low back flexibility.

This 30 Minute Yoga practice was sequenced to soothing sciatica pain.
Props: Mat, 1 Block & Yoga Strap

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Consult your physicians prior to participation.

Krystal Denham
Krystal Denham

I am a life-long yogi, & a practitioner of many styles of yoga. I believe integrating pranayama (breath work) and asana (movement) release the body, leaving one practice feeling connected with self, surroundings and, free-of-mind.

Yoga for Tech Neck

Yoga for “Tech Neck,” calms stressed neck & shoulder pain, stiffness, & soreness from using phones, tablets, and computers all day!

Research shows that up to an astounding 60 lbs of pressure rest on the upper cervical spine with every text, IG post or email to the boss & the average length of time people spend looking down is 5 hours a day! That can lead to some serious aches and pains.

Yoga for Tech Neck focuses on releasing pain, stiffness, & tension from the neck & shoulders while creating space heart center, bringing equanimity to the body from the ‘rounded shoulder posture’ caused by DOWN too long each day.

Props: 2 blocks, a strap & yoga mat. PURCHASE HERE

Krystal Denham
Krystal Denham


Studio Owner & Lead Instructor of Free State of Mind SUP Yoga in Lawrence, Kansas.

Yoga for Endometriosis & Pelvic Pain

Pelvic Pain from Endometriosis or Aunt Flo is hellaciously lame! This 30 Minute sequence is crafted with WOMEN in mind. A ‘flow’ for your flo pain, if I may add!

Endometriosis is a condition where tissue similar to uterine lining, grows outside of the uterus. The pelvic bowl organs are the most common place of growth. Practitioners report severity of pain from ‘none to debilitating.’ There is no cure for endometriosis & women face surgeries for lesion removal, pain medications, & hormonal therapy. Without medical treatment, Endometriosis can lead to chronic pain and infertility. Yoga for Endometriosis is a gentle, slow style, with mindful & restorative movements and breath work. Ask your doctor if this yoga practice for endometriosis is for you.

Krystal Denham
Krystal Denham

I am a life-long yogi, & a practitioner of many styles of yoga. I believe integrating pranayama (breath work) and asana (movement) release the body, leaving one practice feeling connected with self, surroundings and, free-of-mind.

Yoga for Arthritis

Arthritis is a term describing inflammation of the joints, that cause pain, stiffness & swelling.

Arthritis is considered chronic & practitioners must find a way to live with their symptoms. Yoga for Arthritis is a low-impact & slower pace practice that decreases pain & improves mobility. Additionally, Yoga for Arthritis reduces stress, fostering mental clarity and calmness, & brings you to positive coping techniques; breath work (pranayama). Studies reveal that strengthening & stretching affected joints increases range-of-motion & reduces pain, improving quality of life!

This 30-Minute Yoga for Arthritis is broke into 3 Segments; Standing, Wall & Mat work. Props: 4 Blankets, JadeYoga Strap & Mat & a Wall.

Click HERE to purchase strap & mat.

Disclaimer: Consult your physician prior to participation. All poses should decrease discomfort, not increase it. Stretch until mild tension, NOT PAIN. If practice increases discomfort, ease up on your routine & consult me for modifications & your physician.

Krystal Denham
Krystal Denham

I am a life-long yogi, who practiced many styles of yoga. I love how integrating pranayama (breath work) and asana (movement) release the body, leaving one practice feeling connected with self, surroundings and, free-of-mind

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