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SATURDAY'S PRACTICE

2/24/2018

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

Our practice this morning 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
  • In the next poses, focus on a smooth transition
  • 5 pointed star
  • Lunge / Triangle / Wide angle forward fold / Triangle / Lunge
  • 5 pointed star
  • Vinyasa
  • 5 pointed star
  • Warrior II / Extended side angle / Lunge
  • ​Vinyasa
  • Half moon
  • Pyramid / Revolved triangle
  • 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

2/17/2018

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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 / Warrior II / 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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SATURDAY'S PRACTICE

2/10/2018

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As you practice today to be grateful for everything you have, kind to yourself, and happy to be alive and present here and now.
  • Easy seated pose 3-4 minutes 
    • ​Allow your breath to slow and deepen
    • Turn your thoughts to something/someone your are grateful for
  • Clasp hands overhead - engage and lengthen the core
  • Easy forward fold / side bend / twist
  • Downward facing dog 10-12 breaths - lengthen back of body
  • Flow between downdog and cobra x 3
  • Forward fold / half lift / hands overhead - flow x 3
  • Lunge / twist / Warrior II 
  • Vinyasa or forward fold
  • Warrior II / Side angle
  • Vinyasa or forward fold
  • Triangle / reverse
  • Vinyasa or forward fold
  • Dancer's pose
  • Vinyasa to child's pose
  • Camel x 2
  • Pigeon
  • Half-happy baby to supine twist
  • Yogi's choice
  • Final relaxation
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SATURDAY'S PRACTICE

2/3/2018

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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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    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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