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SATURDAY'S PRACTICE

2/24/2018

"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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