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SATURDAY'S PRACTICE

2/24/2016

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"Nothing can bring you peace but yourself." Ralph Waldo Emerson

Finding a peaceful place on your mat at the end of a long day can be a daunting task...a reason that bring many people to yoga. However, the most effective tool is you. Specifically, your mind, body and breath and the connection you weave between the three. That's where you'll find the peace in your practice.
  • Mountain 10-12 breaths
  • Crescent moon flow - move in concert with your breath
  • Shoulder shrugs 4-6
  • Shoulder rolls forward / backward
  • Forward fold with the breath 5-6
  • Sun Salutation x 3
  • Warrior I - Hook clasp hands at heart center / engage with gentle tug
  • Vinyasa
  • Warrior II - Hook clasp hands overhead / engage arms & core
  • Vinyasa
  • Pyramid - hands behind back or reverse prayer
  • Vinyasa
  • Warrior II - Half - moon
  • Vinyasa
  • Child's pose
  • Upward facing dog / knees to chest / repeat 2-3 times
  • Hero's pose / optional reclining hero
  • Seated forward fold
  • Wide angle forward fold / inhale lengthen / exhale release
  • Bridge with block between thighs x 1 then without block
  • Figure 4
  • Supine twist
  • Yogi's choice
  • Final relaxation 
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SATURDAY'S PRACTICE

2/20/2016

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"Without a struggle, there can be no progress.' Frederick Douglass

Every yogi has their favorite poses...those they return to like an old familiar friend. As the body settles into the posture, the breath slows and the thoughts become centered. On the other hand, every yogi has those asanas that produce a real struggle...either physically or mentally. We hold on to too much, set our expectations too high, or fail to release our bodies fully into the pose.

However, as much as we love our favorite poses, our least favorites may be the ones that provide what we need the most. 
This morning, keep an open mind as we move though our practice. When you struggle in a pose, use the moment as an opportunity for growth. How is your body speaking to you?
​
  • Mountain 10-12 breaths
  • Half sun flow x 3
  • 5 Pointed star - Bow and arrow flow with the breath
  • Lunge
  • Vinyasa
  • Warrior II - Bow and arrow flow with the breath
  • Pyramid / Revolved Triangle
  • Vinyasa
  • Triangle / Half moon
  • Vinyasa
  • Wide angle forward fold
  • Vinyasa
  • Child's pose - 10-12 breaths
  • Locust x 2
  • Side plank
  • Seated forward fold
  • Cobbler's pose
  • Bridge pose
  • Figure 4 pose
  • Supine twist
  • Yogi's choice
  • Final relaxation
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WEDNESDAY'S PRACTICE

2/16/2016

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"Your task is to love what you don't understand." Rainer Maria Rilke

Our practice this afternoon will take a slower pace, giving you time to explore your body's response to each of the poses. Take the time to understand.
  • Child's pose 10-12 breath
  • Kneeling moon salutation 
  • Downward facing dog
  • Mountain 10-12 breaths
  • 5 Pointed star
  • In the next poses, focus on a smooth transition between right/left side
  • Triangle 
  • Extended side angle
  • Half moon
  • Pyramid
  • Downward facing dog
  • Child's pose
  • Legs up the wall series
  • Supine twist
  • Yogi's choice
  • Final relaxation
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SATURDAY'S PRACTICE

2/13/2016

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"Breathing in I send myself love. Breathing out I send love to myself."

As you listen to your breath, hear the gentle whispers of the goodness of love, both to yourself and to those around you.
​
  • Child's pose 10-12 breaths
  • Kneeling half sun - flow with the breath
  • Low lunge 8-10 breaths
  • Downward facing dog - keep knees soft - pedal feet
  • Dolphin 8-10 breaths / Half side plank 
  • Child's pose
  • Thread the needle
  • Downward facing dog
  • Mountain
  • Classic Sun x 2
  • Squat - optional crow
  • Triangle / Reverse triangle
  • Vinyasa
  • Dancer's pose
  • Vinyasa
  • Child's pose
  • Pigeon - optional king pigeon
  • Bridge - optional leg extension
  • Legs up the wall
  • Supine twist
  • Final relaxation
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WEDNESDAY'S PRACTICE

2/10/2016

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"Commitment is what transforms a promise into reality." Abraham Lincoln

What commitment brings you to your practice this evening? A commitment to relieve stress...increase flexibility...or to gain strength?? Whatever your reason, honor that commitment by staying present in order to discover that promise as you move tailor tonight's practice to serve your reality.
  • Child's pose - 10-12 breaths
  • Prone - slowly windshield wiper your legs
  • Spinal balance 
  • Lunge - high or low 
  • Downward facing dog
  • Forward fold
  • Mountain
  • Tree pose 8-10 breaths
  • Warrior I - eagle arms
  • Vinyasa
  • Pyramid 
  • Vinyasa
  • Lunge -- Wide angle forward fold
  • Vinyasa
  • Standing hand to big toe pose
  • Vinyasa
  • Child's pose 10-12 breaths
  • Downward facing dog - knee to nose flow or spinal balance flow
  • Thread the needle
  • Seated forward fold - 10-12 breaths
  • Cobbler's pose
  • Supine twist
  • Yogi's choice
  • Legs up the wall
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SATURDAY'S PRACTICE

2/6/2016

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The value of your practice is ultimately entwined with your intention to uncover your true value."

As you settle into your practice this morning, ask yourself what you value from your yoga practice. Use each asana...each breath...each thought to find yourself within your practice.
  • Seated 10-12 breaths
  • Churn the mill
  • Deer pose with twist
  • Plank 8-10 breaths
  • Downward facing dog 8-10 breaths
  • Forward fold
  • Mountain
  • Warrior II - Archer flow - allow gaze to follow hand
  • Vinyasa
  • Warrior II - Side angle - optional bind
  • Vinyasa
  • Tree - hands at heart center - find a smooth transition to Warrior III 
  • Vinyasa
  • Child's pose 10-12 breaths
  • Yoga bicycle - smooth flow with your breath
  • Supine leg circles
  • Pigeon - 8-10 breaths
  • Head to knee pose
  • Cobbler's pose
  • Bridge x 2
  • 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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