Welcome to the Spiritually Fit Yoga podcast with Amelia Andaleon.

In this video episode, I'll guide you through a 30-minute yoga practice designed specifically for hikers and backpackers. Whether you've just finished a day hike, completed a backpacking trip, or simply want to relieve tight muscles, we'll focus on yoga poses that stretch the hips, hamstrings, calves, glutes, lower back, shoulders, and feet, areas that often become tight after spending time on the trail.

No yoga experience is required. Move at your own pace, listen to your body, and modify each pose as needed.

I hope this practice helps you recover well so you can get back on the trail feeling strong, mobile, and refreshed.

Discover Your Personal Power. Create Your Inner Peace.

CONNECT WITH ME

If you don't already receive my newsletter, you're invited to subscribe for monthly reflections, class updates, retreat announcements, free resources, and VIP retreat discounts.

👉 https://tinyurl.com/sfityoga-subscribe

Learn more about me and where I'm teaching online, in person, and at yoga retreats:

👉 https://www.SpirituallyFitYoga.com

Connect with me on Instagram and Facebook:

👉 @spirituallyfityoga

COSTA RICA YOGA RETREAT

If you love hiking, backpacking, and spending time in nature, I'd love to invite you to join me for Connected in Costa Rica. Together we'll blend yoga, meditation, hiking, and the healing power of nature into a week of adventure, relaxation, and personal transformation.

👉 https://spirituallyfityoga.com/yoga-retreats/costa-rica/

Email me at [email protected] and let me know you heard about the Connected in Costa Rica retreat on my podcast. I'll send you a special podcast listener promo code!

SHARING IS CARING

If you found this episode valuable, repeat as needed. Then share it with a hiking buddy, backpacking friend, or anyone who could benefit from these yoga stretches. Sharing episodes, leaving a review, and following the podcast are meaningful ways to support independent creators.

Thank you!

SUBSCRIBE TO SUPPORT MY PODCASTIf you're enjoying the Spiritually Fit Yoga podcast and would like to support my work, consider becoming a subscriber for just $0.99/month. Your support helps me continue creating free yoga, meditation, mindfulness, and nature-inspired episodes for everyone.👉 https://creators.spotify.com/pod/profile/spirituallyfityoga/subscribe

In gratitude,

Amelia Andaleon

Yoga & Meditation Teacher

Lead Trainer, Spiritually Fit Yoga School (RYS)

#yogaforhikers #yogaforbackpackers #yogaforhips #yogaforlegs #yogaforhamstrings #yogaforcalves #stretchesforhikers #stretchesforbackpckers

Welcome to Spiritually Fit Yoga with Amelia Andaleon!

It's been raining in the San Francisco Bay so I recorded this on a cozy, stormy afternoon. The powerful rain metaphor invites you to rinse away mental clutter, release what no longer serves you, and reset your mind and body.

In this practice, the steady rhythm of rain becomes your anchor — guiding you back to the present moment, softening the nervous system, and creating space for calm to return.

This is a simple, supportive meditation for moments when you feel overwhelmed, overstimulated, or just need a quiet pause.

Let the rain help you release what you no longer need… and begin again.

—

Discover Your Power. Create Your Peace.
Spiritually Fit Yoga, LLC

https://SpirituallyFitYoga.com

Welcome to the Spiritually Fit Yoga podcast with Amelia Andaleon!

If we're feeling stressed or overwhelmed, we could use support to calm our minds, relax our bodies and soothe our nervous systems.  Make yourself comfortable for this Yoga Nidra for Deep Rest meditation. This is a recording of a live Yoga Nidra zoom session on withinmeditation.com

WARNING: This meditation may put you to sleep! LOL

It's a relaxing episode so you may not want to drive while you're listening.  If you're driving, please commit to staying awake and alert...or change the channel! 

SACRED SUNDAY YOGA 9am PST on the Insight Timer app

Join me March 22, 2026 for Sunday 9am PST for an all-levels slow vinyasa class with meditation. Click here to join.

COSTA RICA YOGA RETREAT

Here is the link to Connected in Costa Rica!

⁠https://spirituallyfityoga.com/yoga-retreats/costa-rica/⁠

Email me at ⁠amelia (at) spirituallyfityoga.com.⁠ Let me know you heard about the Connected in Costa Rica Early Bird Specials on my podcast. I'll send you a special podcast listener promo code!

SHARING IS CARING

If you found this episode valuable, repeat as needed. Share my podcast with a friend or on social media. Spreading the word with reviews and sending to friends/family, is an impactful way to support podcasters. Thank you!

If you'd like to add to my matcha fund, ⁠click here to subscribe to my podcast for 0.99 per month. ⁠ Every little bit is appreciated!

In gratitude,

Amelia Andaleon

Yoga & meditation teacher

Lead trainer, Spiritually Fit Yoga School (RYS)

CONNECT WITH ME

If you don’t already receive my newsletter, you’re invited to subscribe for monthly reflections, class updates, retreat announcements, and VIP retreat discounts:

👉 ⁠⁠⁠https://tinyurl.com/sfityoga-subscribe⁠⁠⁠

Learn more about me and where I’m teaching (online & in person at yoga retreats):

👉 ⁠⁠⁠http://SpirituallyFitYoga.com⁠⁠⁠

Connect on Instagram:

👉 @spirituallyfityoga

Welcome to the Spiritually Fit Yoga podcast with Amelia Andaleon. This episode is a recording from a live yoga class on the Insight Timer app. It begins with a short meditation and pranayama called nadi shodhana, or alternate nostril breathing. To set up you might want a blanket, blocks, or any props as needed to support your practice. At the end of the class I end it in savasana in silence. You are welcome to listen into the conversation with the students after the class where I share about how yoga and meditation have calmed my nervous system and taught me to be less reactive to stressors in life. And, I share about my recent Yoga Hike to End Alzheimer's and how important it is for us to care for our brain health.

MEDICAL DISCLAIMER

"By participating in this online yoga class, you acknowledge that yoga is a physical practice that carries risk of injury. You agree to take full responsibility for your own health, safety, and any injuries that may occur. Pay attention to sensations in your body, and gently and slowly transition out of any postures where you feel sharp pain. Please consult a doctor before beginning, especially if you have pre-existing conditions or are pregnant." 

FREE CLASSES ON INSIGHT TIMER

I have a few Sacred Sunday Yoga classes this month. Here are the links to join on the Insight Timer app for free.

• March 15 9am PST - Sacred Sunday Yoga
• March 22 9am PST - Sacred Sunday Yoga

COSTA RICA YOGA RETREAT - PROMO CODE FOR PODCAST LISTENERS

And, here is the link for my Connected in Costa Rica yoga retreat I mentioned during the class. I recently ended my early bird special but if you are interested, feel free to email me . Mention that you're a podcast listener and would like to know more about the retreat and receive a special podcast promo code .

Click here to find out more - all-inclusive Costa Rica eco-luxury yoga retreat February 2027.

THANK YOU

If you find this episode or my podcast valuable, your 5-star ratings and reviews are appreciated. Please share this with anyone who would appreciate the yoga classes, meditations, and interviews I share here on my podcast.

To become a paid subscriber for .99 per month, click here

If you would like to support my online offerings I offer freely, click here.

Thank you for your support.

In gratitude,

Amelia Andaleon

Yoga & meditation teacher

Lead trainer, Spiritually Fit Yoga School (RYS)

Subscribe to my newsletters for event updates, retreat announcements, and VIP retreat discounts:

👉 ⁠⁠⁠https://tinyurl.com/sfityoga-subscribe⁠⁠⁠

Learn more about me and where I’m teaching (online & in person at yoga retreats):

👉 ⁠⁠⁠http://SpirituallyFitYoga.com⁠⁠⁠

Connect with me on Instagram and facebook:

👉 Instagram @spirituallyfityoga

👉 Facebook @spirituallyfityoga

Welcome to the Spiritually Fit Yoga podcast with Amelia Andaleon.

Today’s episode is a recording of a live yoga class I taught on the Insight Timer app.

In this full-length practice, you’ll be guided through:

• A grounding meditation

• An all-levels slow flow yoga practice

• Time for deep rest in savasana or sit quietly in meditation.

This class can be followed with the audio but, if you'd like see a video recording of this class, not really meant to prime time LOL, you can view it on Spotify. Although the angle of the video is not ideal, I decided to supplement the audio so you can still get an idea of the shape of the poses.

🧘🏽‍♀️ As with any physical practice, please listen to your body and honor your limits. If you have injuries or health concerns, consider consulting a medical professional before practicing.

Thank you for being here — whether this is your first time listening or you’ve been practicing alongside me all year. I’m truly grateful.

In gratitude,Amelia AndaleonYoga & meditation teacherLead trainer, Spiritually Fit Yoga School (RYS)

If you don’t already receive my newsletter, you’re invited to subscribe for monthly reflections, class updates, retreat announcements, and VIP retreat discounts:👉 ⁠https://tinyurl.com/sfityoga-subscribe⁠

Learn more about me and where I’m teaching (online & in person):👉 ⁠http://SpirituallyFitYoga.com⁠

Connect on Instagram:👉 @spirituallyfityoga

If you found this episode meaningful, I’d love for you to share it or leave a 5-star review — it truly supports the podcast.

🔔 Stay Connected

- Amelia Andaleon

Welcome to the Spiritually Fit Yoga podcast with Amelia Andaleon and my first episode of 2026!

Make yourself comfortable for this Yoga Nidra for Deep Rest meditation. Lay down. It's a relaxing episode so you may not want to drive while you're listening. If you're driving, please commit to staying awake and alert...or change the channel!

I swear ONCE during the introduction, to acknowledge that it feels like the world is going to sh!t, and to let you know, no matter how much you meditate or do yoga, the chaos and unrest can still get to us. I have consistently been requested to publish sleep and relaxation meditations and yoga practices. Because our nervous systems are frazzled and we could use the support to calm our minds, relax our bodies and soothe our nervous systems.

Thank you for being here — whether this is your first time listening or you’ve been practicing alongside me all year. I’m truly grateful.

In gratitude,

Amelia Andaleon

Yoga & meditation teacher

Lead trainer, Spiritually Fit Yoga School (RYS)

If you don’t already receive my newsletter, you’re invited to subscribe for monthly reflections, class updates, retreat announcements, and VIP retreat discounts:👉 ⁠⁠https://tinyurl.com/sfityoga-subscribe⁠⁠

Learn more about me and where I’m teaching (online & in person at yoga retreats):👉 ⁠⁠http://SpirituallyFitYoga.com⁠⁠

Connect on Instagram:👉 @spirituallyfityoga

If you found this episode meaningful, I’d love for you to share it or leave a 5-star review — it truly supports the podcast.

Welcome to the Spiritually Fit Yoga podcast with Amelia Andaleon.
It’s the final day of the year — December 31, 2025 — and whew… we made it.

Today’s episode is a recording of a live class I taught this morning, designed to help you slow down, tune inward, and consciously close out the year.

In this full-length practice, you’ll be guided through:

• A grounding meditation

• An all-levels slow flow yoga practice

• Time to journal or quietly reflect using gentle prompts to support reflection, release, and realignment

Whether you’re practicing on New Year’s Eve or returning to this at another time, this class offers space to pause, breathe, and create clarity as you move forward.

🧘🏽‍♀️ As with any physical practice, please listen to your body and honor your limits. If you have injuries or health concerns, consider consulting a medical professional before practicing.

Thank you for being here — whether this is your first time listening or you’ve been practicing alongside me all year. I’m truly grateful.

In gratitude,
Amelia Andaleon
Yoga & meditation teacher
Lead trainer, Spiritually Fit Yoga School (RYS)

If you don’t already receive my newsletter, you’re invited to subscribe for monthly reflections, class updates, retreat announcements, and VIP retreat discounts:
👉 https://tinyurl.com/sfityoga-subscribe

Learn more about me and where I’m teaching (online & in person):
👉 http://SpirituallyFitYoga.com

Connect on Instagram:
👉 @spirituallyfityoga

If you found this episode meaningful, I’d love for you to share it or leave a 5-star review — it truly supports the podcast.

🔔 Stay Connected

Welcome to the Spiritually Fit Yoga podcast with Amelia Andaleon! It’s Day 30 of our 30-day of our Mini-Meditation series!  Congratulations to those of you who have completed these 30 daily mini-meditations!  And, congratulations to all of you for making it to the end of 2025.  Wow what a ride!  In this final episode of this mini-meditation series, you’ll be invited to set your sankalpa, your heart-led intention for 2026.  

And, to support you, I have a gift for you!  Click here to download three free mini-meditation scripts, to use as a teacher to lead meditations for your own students, or for students who would like to practice with these guided scripts on your own.  

If you don’t already subscribe to my newsletter, click here to subscribe and get notified about my yoga and meditation classes, retreats, and resources for yoga and meditation teachers:   ⁠⁠⁠⁠https://tinyurl.com/sfityoga-subscribe⁠⁠⁠⁠.

I appreciate you joining me during this month of mini-meditations.  May our meditations cultivate inner peace within ourselves and spread peace and loving-kindness to all those around us.

Namaste.

——————————

I'd love to hear what you are experiencing practicing these mini-meditation episodes. Connect with me by leaving a comment or DM me on Instagram @spirituallyfityoga. If you found this episode valuable, please share with others. Your 5-star reviews are always appreciated.

Learn more about me at ⁠⁠⁠⁠http://SpirituallyFitYoga.com. ⁠⁠⁠⁠ Check out my upcoming events and yoga retreats.

Subscribe to my VIP newsletter for special offers and discounts only sent via email to my subscribers:

⁠⁠⁠⁠https://tinyurl.com/sfityoga-subscribe⁠⁠⁠⁠

In Gratitude,

Amelia Andaleon

Yoga & meditation teacher, lead trainer of the Spiritually Fit Yoga school (RYS)

Welcome to the Spiritually Fit Yoga podcast with Amelia Andaleon! In Day 29 of our 30-day Mini-Meditation series, you are gently invited to call your energy back home. In this short meditation, we honor your year of wisdom — everything 2025 has taught you, shaped in you, softened in you, strengthened in you.

 Wisdom isn’t about perfection or getting everything right.
 Wisdom is what you gather from the journey — the lessons, the clarity, the truths that surfaced.

Listen, reflect, meditate, or grab your journal and spend some time with the questions posed in this episode.  Don’t rush past acknowledging how much you’ve grown this year.  Instead of self-criticism, this meditation asks you to focus on this year’s  nuggets of wisdom.

——————————

I'd love to hear what you are experiencing practicing these mini-meditation episodes. Connect with me by leaving a comment or DM me on Instagram @spirituallyfityoga. If you found this episode valuable, please share with others. Your 5-star reviews are always appreciated.

Learn more about me at ⁠⁠⁠⁠http://SpirituallyFitYoga.com. ⁠⁠⁠⁠ Check out my upcoming events and yoga retreats.

Subscribe to my VIP newsletter for special offers and discounts only sent via email to my subscribers:

⁠⁠⁠⁠https://tinyurl.com/sfityoga-subscribe⁠⁠⁠⁠

In Gratitude,

Amelia Andaleon

Yoga & meditation teacher, lead trainer of the Spiritually Fit Yoga school (RYS)

Welcome to the Spiritually Fit Yoga podcast with Amelia Andaleon! In Day 28 of our 30-days Mini-Meditation series, you are gently invited to call your energy back home. In this short meditation, we explore how our energy can become scattered—through over-giving, unresolved emotions, lingering worries, or attention pulled in too many directions. You’ll be guided to release what no longer needs your energy and consciously reclaim what belongs to you.

This practice is about remembrance—returning to yourself, restoring balance, and reconnecting with your inner steadiness. A grounding practice for anyone feeling depleted, stretched thin, or ready to come back into wholeness.

——————————

I'd love to hear what you are experiencing practicing these mini-meditation episodes. Connect with me by leaving a comment or DM me on Instagram @spirituallyfityoga. If you found this episode valuable, please share with others. Your 5-star reviews are always appreciated.

Learn more about me at ⁠⁠⁠⁠http://SpirituallyFitYoga.com. ⁠⁠⁠⁠ Check out my upcoming events and yoga retreats.

Subscribe to my VIP newsletter for special offers and discounts only sent via email to my subscribers:

⁠⁠⁠⁠https://tinyurl.com/sfityoga-subscribe⁠⁠⁠⁠

In Gratitude,

Amelia Andaleon

Yoga & meditation teacher, lead trainer of the Spiritually Fit Yoga school (RYS)

Welcome to the Spiritually Fit Yoga podcast with Amelia Andaleon! In Day 27 of our 30-day Mini-Meditation series, we explore aparigraha, the yogic practice of non-grasping, through the lens of releasing anger and resentment. In this short meditation, you’re invited to notice where holding on—to past hurts, unspoken grievances, or lingering stories—may be creating unnecessary pain, often directed inward.

With  gentle awareness, this practice offers space to soften the grip of resentment and recognize that letting go is not about excusing or forgetting, but about freeing yourself from suffering. As we release what weighs heavy, we make room for ease, clarity, and inner freedom. A grounding practice for anyone ready to loosen old burdens and come back to peace.

——————————

I'd love to hear what you are experiencing practicing these mini-meditation episodes. Connect with me by leaving a comment or DM me on Instagram @spirituallyfityoga. If you found this episode valuable, please share with others. Your 5-star reviews are always appreciated.

Learn more about me at ⁠⁠⁠⁠http://SpirituallyFitYoga.com. ⁠⁠⁠⁠ Check out my upcoming events and yoga retreats.

Subscribe to my VIP newsletter for special offers and discounts only sent via email to my subscribers:

⁠⁠⁠⁠https://tinyurl.com/sfityoga-subscribe⁠⁠⁠⁠

In Gratitude,

Amelia Andaleon

Yoga & meditation teacher, lead trainer of the Spiritually Fit Yoga school (RYS)