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SATURDAY'S PRACTICE

1/30/2016

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"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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    PRACTICING YOGA
    A simple list cannot capture the energy and feel of a class, the expertise of a qualified teacher, nor the wisdom of listening to your own body. If you choose to use a sequence, it's important remember honor your body. Take only the parts of the practice that meets your needs.

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