RESOURCE PAGE
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
More videos coming soon!
Progressive Muscle Relaxation (PMR) Meditation (5min)
Good for busy minds/bodies that need some movement and sensory feedback to sit still. Our founder, Genevieve Yellin recorded this for students and clients to listen to between sessions - we share it here with best wishes for wellness
Pixel Thoughts
This is a sweet little cognitive reframing tool. It helps put problems into perspective and changes how we view them. After the one minute meditation, a chatbot comes on the screen - it asks for an email address at the end - you do NOT need to enter your email address to get further support. The bot will continue chatting and is skilled in supporting mental health challenges, and if needed can provide crisis numbers. they will connect you with a licensed MH professional if you sign up for their service.
If you or someone you love are having Suicidal thoughts, call or text 988
988 will connect you directly to the Suicide Prevention Help Line
or call: 1-800-273-TALK (8255)
or chat option: The Suicide Prevention Help Line website
Be Body Positive
Building a positive relationship with food and your body
(link HERE)
Another great resource from the NHS in the UK
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Support for young people, caregivers and professionals
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Improve eating behaviours and relationship with food
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Build positive body image
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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.
Videos for you!
Self-Regulation, Yoga & Mindfulness Practices
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.
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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.
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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...
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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.
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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. ​
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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
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.
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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
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...
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.
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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​