Blog Archives

SATURDAY'S PRACTICE

1/30/2016

"Life is a balance between holding on and letting go."

As you move through your practice this morning, seek to find the balance deep within your body. What are you holding on to? What do you need to let go of?

Child's pose 10-12 breaths
Cat/cow
Kneeling plank / cobra / child's pose - flow with breath
Kneeling lunge / hamstring stretch
Downward facing dog 8-10 breaths
Forward fold 8-10 breaths
Mountain pose
Tree pose
Sun A x 3
Lunge left - add prayer twist
Vinyasa / optional - extend right leg
Lunge right / add prayer twist
Vinyasa / optional - extend left leg
Forward fold
Squat / optional crow
Warrior I / Pyramid
Vinyasa
Revolved triangle
Vinyasa
Dancing shiva
Vinyasa
Child's pose
Half - frog - add bind
Spinal balance / optional bind
Cowface
Happy baby
Spinal twist
Yogi's choice
Final relaxation

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WEDNESDAY'S PRACTICE

1/27/2016

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"The more you trust your intuition, the more empowered you become, the stronger your become, and the happier you become." Gisele Bundchen

As you settle on your mat this afternoon, use the sound of your breath to draw your attention inward. Allow this focus to calm anxieties, worries or fears. Continue to use the breath to feel your body in the postures we'll move through. Listen to how your body feels...how your breath changes...and respond intuitively.

Mountain 10-12 breaths
Right foot back - 5 pointed star 10-12 breaths
Goddess 10-12 breaths
Sunflower/goddess flow
Wide angle forward fold
Walk hands toward left foot
High lunge
Vinyasa to mountain pose
Left foot back - 5 pointed star 10-12 breaths
Goddess 10-12 breaths
Sunflower/goddess flow
Wide angle forward fold
Walk hands toward right foot
High lunge
Vinyasa to mountain pose
Triangle
Vinyasa
Tree pose
Vinyasa to child's pose
Side plank
Camel pose
Thread the needle
Figure four
Legs up the wall
Spinal twist
Yogi's choice
Final relaxation

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January 20th, 2016

1/20/2016

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"Now and then it's good to pause in our pursuit of happiness, and just be happy." Guillaume Apollinaire

In your practice this afternoon, set an intention to simply be happy in the moment. Allow each breath...each pose...each nuance of the practice to find a contented place in your spirit.

Supine 10-12 breaths
Yogic bicycle - intentionally slow with the breath
Bridge 8-10 breaths x 2
Supine twist
Mountain
Half sun x 2
Sun A x 3
Chair pose / forward fold / Warrior I
Vinyasa
Chair pose / forward fold / Warrior II
Vinyasa
Chair pose / forward fold / Pyramid
Vinyasa
Child's pose
Side plank
Seated forward fold
Head to knee pose
Seated wide angle forward fold
Legs up with block or shoulderstand
Bridge pose x 2
Cobbler's pose
Supine twist
Yogi's choice
Final relaxation

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SATURDAY'S PRACTICE

1/16/2016

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"Enjoy the little things in life because one day you will look back, and realize those were the big things."

A seasoned yoga practitioner knows how to enjoy the ultimate moments of yoga...a perfectly balanced tree pose, feeling the power of a vinyasa or finding courage in your headstand. As great as those are, it's the little moments that get us there. This morning we'll use those small moments to build toward Natarajasana, or Dancer's pose. Allow your body to release into those poses.

Mountain pose 10-12 breaths
Focused breath - 3 rounds
Clasped hands stretch / chest opener
Standing hand to knee pose 8-10 breaths
Forward fold - Use the exhale to release deeper into the fold
Lunge - Allow the front of the back leg to lengthen
Downward facing dog
Table
Half - Camel
Vinyasa
Standing quad stretch
Warrior I - Rt. leg forward - Lt. arm extended overhead
Warrior III - Forward fold
Vinyasa
Warrior I - Lt. leg forward - Rt. arm extended overhead
Warrior III - Forward fold
Vinyasa
Dancer's pose
Vinyasa
Child's pose
Boat pose x 2
Table or upward facing plank
Pigeon pose
Bridge
Supine twist
Yogi's choice
Final relaxation

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SATURDAY'S PRACTICE

1/8/2016

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"The smallest change in perspective can transform a life. What tiny attitude adjustment might turn your life around?" Oprah Winfrey

As we move through our practice this morning, we'll explore a few familiar asanas from different perspectives. How does a different focus change the pose? Does your body feel settled...pushed to the edge...tense? Is your mind anxious...calm...chaotic? Use the breath to make an intentional connection between the mind and body.

Seated - 3 part breath
Deer pose with twist and side bent
Cat/cow
Kneeling lunge / hamstring stretch
Downward facing dog
High lunge / down dog / repeat
Forward fold 8-10 breaths
Chair - block between knees - Your perspective?
Vinyasa
Chair - block between hands - Your perspective?
Vinyasa
Mountain - 10 - 12 breaths
Triangle - Actively engage the four corners of your feet
Your perspective?
Vinyasa
Triangle - Open your heart - Extend through your arms
Your perspective?
Vinyasa
Wide angle forward fold - Side lunge flow
Vinyasa
Eagle
Vinyasa
Child's pose
Gate pose
Dolphin plank
Camel pose
Thread the needle
Supine twist
Yogi's choice
Final relaxation

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SATURDAY'S PRACTICE

1/2/2016

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"Develop an appreciation for the present moment. Seize every second of your life and savor it." ~~ Dr. Wayne Dyer

Wednesday we discussed the difference between a resolution and an affirmation. Most of use will make a resolution and, as we encounter the ups and downs of the days to follow, will eventually lose sight of the goal we hope to achieve. An affirmation, however, lacks the expectation of succeed or fail. So this morning, let the word "savor" drift through your thoughts as you move through your practice. What moments can you savor...both on your mat and off?

Mountain 10-12 breaths
Wide angle forward fold 8-10 breaths - Savor the feeling of release
Lunge left - Downward facing dog
Wide angle forward fold 8-10 breaths
Lunge right - Downward facing dog
Sun A x 3
Pyramid - Warrior III
Vinyasa
Triangle - Reverse - Savor the opening of your heart
Vinyasa
Child's pose - Savor the sound of your breath
Downward facing dog - Forward fold
Tree
Squat or Crow
Vinyasa to child's pose
Boat x 2
Table or reverse plank
Demo shoulder stand / optional knees to chest or legs up the wall
Fish pose
Spinal twist
Yogi's choice
Final relaxation

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