Free Resources | Sundara Foundation

work in progress

RESOURCE PAGE

Crisis Help Lines

Be Body Positive
Building a positive relationship with food and your body
(link HERE)

Another great resource from the NHS in the UK

Support for young people, caregivers and professionals
Improve eating behaviours and relationship with food
Build positive body image
Identify concerns around body image and disordered eating

How can Be Body Positive help me overcome disordered eating?

The aim of the Be Body Positive website & app is to support young people to identify and reflect on their eating behaviours and work toward a better relationship with food and their bodies through self-guided modules. Modules include exploring topics linked to food and eating behaviours and body image.

Crisis Help lines

IN CRISIS?
Find Help Now In the United States
SAMHSA Helpline (USA)

This Helpline provides 24-hour free and confidential help. You can get treatment referral and information about mental health and drug or alcohol use disorders, prevention, and recovery in English and Spanish.
Call: 1-800-662-4357
TTY: 1-800-487-4889
Text your US ZIP code to: 435748

¿EN CRISIS? Encuentra ayuda ahora (Estados Unidos)
Línea de ayuda de SAMHSA (Estados Unidos)

Esta línea de ayuda ofrece asistencia gratuita y confidencial las 24 horas del día. Puedes obtener referencias para tratamiento e información sobre trastornos de salud mental y uso de drogas o alcohol, prevención y recuperación en inglés y español.
From the US only:
Call: 1-800-662-4357
TTY: 1-800-487-4889
Text your US ZIP code to: 435748

For Help in the United Kingdom (will not work with US phone)
National Health Services (NHS)
NHS website for Urgent Help Information HERE
If you are in the UK, 111 will tell you the right place to get help.
Text "SHOUT" to 85258 -Shout Crisis Text Line, or text "YM" if you're under 19
If you're under 19, you can also call 0800 1111 to talk to Childline.
The number will not appear on your phone bill.

Some or Our Favorite Tools

Sundara Yoga Therapy Videos
Our team has donated some video segments that have been used for Yoga Therapy clients (all names and references have been removed), and various self-regulation demos we use to teach self-regulation. We are so grateful for the generosity of our team. We hope you find these as useful as our clients do!

Click on topic of choice below to see options

Self-Regulation Tools (down & up)

Yoga Sequences (various lengths)

Mindful movement & Meditation

Videos en Español

Videos for you!

Self-Regulation, Yoga & Mindfulness Practices

Mindful Moments

Self-Reg tools

Managing Difficult Moments Tools
"Shake It Off!"
Anger & Cravings: Down-Regulation

Dealing with explosive anger/rage? Meet your nervous system where it is, and slowly step it down. Feel free to add in more or less of any of the elements featured. The more often you interrupt the process of rising anger, the less reactive you will become over time - things won't bother you as much. It all starts with learning to recognize your early warning signs, and using your tools to interrupt the pathway to anger, and regain control of your nervous system.

Managing Difficult Moments Tools

"Quick Calm in the Palm"
Anxiety Reduction: Down Regulation

This is an ideal tool for someone who feels a sense of dread, fear and hyper vigilance; perhaps rapid heartbeat and shallow rapid breathing. The combination of these very simple actions has a synergistic and quick down-regulating effect. To increase this effect, invert (get your head lower than your heart) by bending forward to rest your head on a lower object (chair, table). Practice this tool many times a day; the more you practice, the quicker it works and the more noticeable the change.

Managing Difficult Moments Tools
"Asana Mantra" 3-poses Repeated
Anger & Cravings: Down-Regulation

JUST MOVE! A short tutorial showing you some options to create your own Asana Mantra - a set of 3 (or more) poses strung together and repeated as long as you want, to self-calm, center, and move through "stuck" moments. You can add longer holds, wider or shorter stance - whatever feels right for you! Movement in the body helps movement in the mind - focus your attention on sensations to shift your nervous system out of craving or angst...where do I feel a stretch? Where do I feel muscular contraction?

Managing Difficult Moments Tools

"Breath of Joy"

Getting Unstuck: Up Regulation

Instructions: break your inhalation up into 3 parts, taking a sip of air in and sweep your arms like a conductor 1) in front and up, 2) out to the side and up, 3) back into the front and straight up. Then exhale as you bend your knees, bend at your hip crease and sweep your arms downward into a forward bend; repeat several times until you feel noticeably more alert, and upbeat.

Guided Meditation
Progressive Muscle Relaxation (PMR)
Down-Regulation and Centering

Shawn leads us through an easy to understand and easy to follow explanation of mindfulness. By explaining the traditional concept of mindfulness, we see the simplicity and beauty of the practice. Eventually everything you do will be done with awareness and you feel more in control, more centered. This is meant to make Mindfulness accessible to all - no fancy apps, books or props...

Gentle Yoga (MM) - 7 minutes
All on the floor
Centering - Yoga & Mindfulness

Very gentle floor asana, no standing. Includes, savasana (final relaxation pose), pranayama (breathwork) and a rotation of consciousness meditation - will help reframe and soften the day. This video was originally created for one of our Managing Menopause series.

Quiet Yoga (MM) - 16.5 minutes

All on Floor - extended meditation

Centering - Yoga & Mindfulness

Gentle asana on the floor and some standing poses. Includes stabilization/core savasana (final relaxation pose), two-part breathing & alternating nostril pranayama (breathwork) and extended meditation - good for decompressing and before bed. This video was originally created for one of our Managing Menopause series.

Gentle Yoga (MM) - 20 minutes
Standing and on the floor
Centering - Yoga & Mindfulness

Gentle asana on the floor with some standing poses. Includes, a neck release, stabilization/core exercises, legs-up-the-wall savasana (final relaxation pose), two-part breath pranayama (breathwork) and guided meditation - well rounded gentle practice for end of day to release a stressful day from your mind and body. This video was originally created for one of our Managing Menopause series.

Gentle Yoga Class - 1 hour
Full Yoga Class
Centering - Yoga & Mindfulness

Mindful Movement
Six Movements of the Spine
Centering - Yoga & Mindfulness

The spine makes six distinct movements, forward and backward bends (1 & 2), Lateral bend right and left (3 & 4), and twist right and left (5 & 6). This simple and gentle Yoga sequence is ideal for people who have chronic back discomfort. The full range of motion movements wake up all of the muscles along the spine. Synchronize your breath with each movement.

Mindfulness Explained & Practice
Full Yoga Class
Centering - Mindfulness

Somatic Yoga - 14.5 minutes
Hip Release sequence
Pain Management - Somatics

This short Yoga sequence was designed for a client who regularly experiences low back and hip pain; occasionally sciatica. If you experience any discomfort with any Yoga sequences, stop practicing - there is no sequence that is one-size-fits all; we are all so beautifully different.

Yoga Sequences

Vídeos en Español

Vídeos en Español
JoAnn & Rupert Reyes Class Video
YOGA SUAVE PRACTICE #1

Vídeos en Español
JoAnn & Rupert Reyes Class Video
YOGA SUAVE PRACTICE #2

Vídeos en Español
JoAnn & Rupert Reyes Class Video
YOGA SUAVE PRACTICE #3

Vídeos en Español
Respiracición 4-7-8

La Escala de la Respiraciaón

Vídeos en Español
Ejercicio de Relajación
Progresivade los Músculos