Holding Time
Bonus Content
Write. Flow. Transform.
Welcome to inkandasana.com by LSea Yoga! Here you’ll find content exclusive to readers of Holding Time by Laura Cole.
I’ve curated a collection of yoga practices and writing prompts to help you start to envision your new integrated practice.
We’ll go deep: flow & reflect.
I’ve selected classes that track with the content in the book, but they can be done at any time and in any order.
See you on the mat.
-Laura
Welcome! Watch this short 2 minute welcome from Laura first. Your journey starts now.
If you’re looking for the two optional journals that are the perfect complement to Holding Time you can find them here.
Yoga Disclaimer
Yoga provides great benefits, but only you know your own body and limits. You are responsible for taking care by listening to your own body, and modifying and/or adjusting your yoga practice accordingly. Please consult your health care professional with any questions or concerns before starting any exercise program. Not all exercises in our videos are suitable for all persons. The creators of LSea Yoga LLC, which includes all videos, classes, programs, marketing materials, and all accompanying materials are not liable for any injury, accident, or health impairment befalling any viewer of these programs, or any individual utilizing the techniques suggested in this video.
Foundations in Yin
Asana
We’ll begin with YIn. A soft, slow, deeply relaxing Yin Yoga practice.
Ink
The Palm Softening: The Gift of Strength
The Movement:
Rest your hands on your lap, palms facing up. Gently wiggle your fingers, then let them go still and soft. Notice the air on your skin. Notice a warmth in your palms. Now, slowly bring your palms together in front of your heart, feeling the warmth of your own touch.
The Prompt:
Think of the hands of a strong woman in your life—perhaps your mother, grandmother, aunt, friend, or mentor. Recall watching those hands as they worked, created, or guided you. What did those hands teach you about how to 'do work' in the world? As you feel your own hands now, what part of her strength are you still carrying in your palms?
Breath of Joy
Asana
When we move in a certain way, we invoke an appreciation for the beauty in this life. Inhale white light & joy, exhale darkness & stress.
Ink
Stand in Your Foundation
The Movement:
Sit with a tall, stable spine. Imagine the people who will come after you, whether your children, your mentees, or the women in your community. Feel your history as a stable floor beneath their feet.
The Prompt:
When the world feels shaky for those who look to me for strength, which story of my own resilience do I want them to use as a foundation? What is the best lesson I can give them?
Let it Flow
Asana
The human body is 60% water. In this Vinyasa, we will connect to that part of us that is fluid, always flowing, and stronger than stone. This is Water Flow.
Ink
Heart Radiance: The Gift of Love
The Movement:
Place one hand on your heart and the other on your belly. Breathe in, feeling your hands lift. As you exhale, imagine a warm light expanding from your chest. Soften your jaw.
The Prompt:
While your heart feels spacious, recall a time you felt completely 'at home' in someone’s presence. What was the specific look in their eyes or the sound of their voice that made you feel celebrated? If that moment of joy was a permanent heirloom you could hand to the next generation, what would the 'title' of that story be?
Short & Sweet
Asana
Slow it down and find your flow with this short but sweet practice, suitable for beginners, or anyone looking to take it easy today.
Ink
The “Why” in Every Day
The Movement:
Lie on your back, feet flopped open as you so in Savasana. Place on hand on your upper abdomen, and the other on top of that one, palms down. Breathe into your belly, big and deep. Think about purpose, and your “why” - for your work, your family, your writing, or your life. Breathe to expand that thought.
The Prompt:
What is something important to me, a bottled-up part of my truth, that I’ve set aside because of the busy-ness of the day? Write in a way that is 100% honest about what means the most to you, what motivates your every day, right now.
Happy Yogi
Asana
There is a place inside, deep within each of us, that is always happy, always full of joy, even if for no reason at all. We just have to go in to find it.
Ink
The Wise Guide Inside
The Movement:
Notice your hands in motion today: cooking, driving, typing. Soften them. Realize you are more than your duties, your chores, or your roles.
The Prompt:
If I stopped “doing” for everyone else for just one hour, what would I prioritize for myself? What part of my inner wisdom would I write about so that I can be sure to remember it, always.
Energetic Calm
Asana
Warming movement to get tension moving out - so we can really relax. A shorter flow, but oh so effective.
Ink
Arrive in the Present
The Movement:
Sit tall. Place your feet flat on the floor. Take a deep breath in through your nose, feeling your ribs expand in all directions. Exhale through your mouth with a soft sigh. Notice the weight of your body in the chair. You are here.
The Prompt:
If my body were a landscape right now, the weather would be… [Describe the 'internal weather'—calm, breezy, foggy, sunny]. What does that look and feel like? Underneath the noise of my day, the one thing my soul is asking me to notice tonight is…
Flowing Happy Yogi
Asana
Reset to joy, and make that your default. As we close out these sample practices, set your intention for the future - find your joy, live your bliss.
Ink
I AM Joy. A being of light and love.
The Movement:
As you inhale, lift your chest and gently arch your back. As you exhale, round your back and bow your head slightly. Do this slowly, focusing on the feeling of opening the chest to invite "joy" in.
The Prompt:
Close your eyes and visualize yourself six months from now, feeling a sense of effortless, authentic joy. What does your body feel like in that future moment? Is it light, warm, buzzing? Now, write a letter from that future "joyful self" to your present self, describing what is currently bringing you happiness. What small, everyday things are you now recognizing as joyful? What did you have to let go of to make room for this feeling?
Resources
Ready to go deeper? As you descend through these practices, you’ll find more profound peace and transformation.
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COMING SOON! A self-paced digital sanctuary designed to rewire your response to stress. Through a curated blend of gentle movement and reflective writing, this course provides the tools to move your physiology from coping to thriving, fostering a resilient and grounded nervous system. This is how you establish your Ink & Asana Practice.
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Your ongoing practice space for consistent "Rising." Members of The Lab receive exclusive monthly workshops, live writing sessions, and a library of somatic practices designed to integrate the Ink & Asana philosophy into daily life.
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COMING SOON! Transform your memories & your unique story into a legacy. This course guides you through the "Descent" into your own history, using deep yoga and somatic prompts to unlock buried narratives and structure them into your own memoir or family heirloom.
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Deeply personalized support for your yoga, writing, & wellness journey. These sessions provide a high-touch sanctuary for those ready to dive into yoga and write their memoir. We’ll co-create your plan to fit your goals and your budget. Learn More
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COMING SOON! Four times a year, we gather in person to "Root Down and Rise Up." These intimate retreats offer a physical space to disconnect from the noise and reconnect with the inner you through immersive yoga, writing circles, and community connection.
“The body remembers what the mind forgets.
Most of our history isn't stored in dates and facts; it lives in our nervous system—the rhythm of a laugh, the strength in a pair of hands, the feeling of home.
Asana is the way in. Somatic writing is the way through.
Welcome to Ink & Asana.” -Laura
What Students are saying about Laura’s Yoga & Somatic Writing Sessions:
“Laura’s ability to combine yoga and writing in a single session was pure magic. The yoga brought a state of deep stretch and relaxation. That openness carried beautifully into the writing portion. This session was a truly unique and holistic experience that I would recommend to anyone looking to tap into both their body and their creative voice.
—Pam A.
“Before working with Laura, I had never experienced yoga or somatic writing. I was searching for new tools to support my personal wellness journey, but I fell overwhelmed by all the information available and struggled to find something that would truly fit into my hectic schedule.
Living with M.S. I have to make adjustments due to occasional physical challenges. From the very beginning, Laura was endearing, compassionate, and deeply attentive to my individual needs. Taking her class was truly life-changing. During yoga, she was patient and supportive, gently assisting me into positions that allowed me to feel the appropriate stretch for my body. I carry a lot of tension and stiffness in my hips, and after just one class, I noticed a significant difference. My body felt lighter, and movement became noticeably easier.
The somatic writing portion was equally powerful. It helped me shift into the right mindset to write and safely express thoughts and emotions I had been internalizing for a long time. It created space for both physical and emotional release.
If you’re considering working with Laura - whether you’re brand new to yoga or looking for additional tools to support your body, mind, and soul - look no further. Laura is a true wellness partner, and her support is absolutely priceless.”
—Amber L.
“I hadn’t done yoga in a long time, and if I’m honest, I was feeling pretty insecure about coming back. I never remember the technical names for the poses, and that can feel intimidating when you’re walking into a class after being away.
With Laura, all of that melted away. She would say the technical names of the pose then follow it with a simple, clear description - which made it so easy to follow and honestly made me feel seen and supported. The class itself was the perfect, gentle way to welcome me back to the yoga community. And then the writing portion completely blew my mind. The prompts she gave were thoughtful and inspiring, and before I knew it, the words were just flowing out of me.
If you’re feeling hesitant, out of practice, or unsure, go anyway. Laura creates such a safe, welcoming space. She meets you exactly where you are, both on the mat and the page. It was truly a wonderful experience, and I’m so grateful I went.”
—Rebecca B.
“Laura made us all feel so incredibly safe in our group. We had women of all yoga levels in our session, and we all had the most amazing experience. The balance of somatic movement with powerful writing prompts was something I had not experienced before. I was blown away by the stories that came out of me during that session. Even if you don’t consider yourself a writer or a yogi, I would definitely recommend working with Laura. I think you’ll surprise yourself with what you find on the other side of working with her. Her sessions are healing in a way you didn’t realize you needed. Thank you, Laura, for sharing your gifts with us, and holding space in the most beautiful way.”
—Amanda R.