The Essentials: 20 Short Practices for Health and Happiness

Hello Yogis and Other Humans!

I am very excited to announce my new course, The Essentials: 20 Short Practices for Health and Happiness. These are twenty focused, downloadable practices you can own forever and they are designed for anyone and everyone who is very busy, but also very determined to carve out some time for self-care! Half the practices are physical – they’re designed to get you moving and breathing, open your shoulders or hips, boost your energy or calm you down depending on your needs. Half are guided meditations and breathing exercises or techniques. They range from 3 minutes to 18 minutes, the average length is about 12 minutes long.

This is roughly four hours of content that is shot beautifully and is very special to me. I spent a lot of time thinking about the tools that help me the most, and they’re all here for you. The cost is $100. Current subscribers get 50% off as my way of saying thank you, so $50 for you!


Ten of the practices are guided meditations and breathing exercises. The meditations are themed – you’ll find one for times when you’re in need of grounding, one you can use if you’re dealing with insomnia, one if you’re experiencing pain in your body, and many more. The breathing exercises are there if you want to boost your energy or calm your nervous system, they’re helpful if you’re looking for relief from anxiety or ways to become more present right now!

To pay $100 for non-subscribers:

The physical practices are also targeted and short. You’ll find one you can do in the middle of a workday if you’ve been sitting too long, one you can do first thing in the morning to boost your energy and focus, one to strengthen your low back if you experience chronic pain, and one to help you get a great night of sleep, along with several others.

This is about four hours of content and it includes all the tools and techniques I’ve used myself for over two decades, and taught to countless others over the years. You might be surprised to learn that it really does not take much time to bring yourself back to center, to tune in and make adjustments so you can be engaged in your life from moment to moment feeling calm, curious, healthy, happy and at ease.

I designed these practices to be paired (there’s an end-of-day practice you might combine with a yoga nidra, for example), but you can also mix and match depending on the day, your needs, your time constraints, your mood, and/or energy level.

There’s no reason you need to move through life feeling overwhelmed, stuck, anxious, depressed, rushed or tired all the time. Please allow me to help. I’m really excited about this course and can’t wait to hear how you feel about it.

Sending lots of love,

Ally Hamilton