Blog Archives

SATURDAY'S PRACTICE

2/24/2016

"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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