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SATURDAY'S PRACTICE

3/31/2018

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"When you lose touch with the inner stillness, you lose touch with yourself. When you lose touch with yourself, you lose yourself in the world." Elkhart Tolle

This morning we'll focus on listening to the inner stillness & refocus attention to our inner self with a yoga breath practice called square breathing. This simple, easy breath is an effective way to calm yourself and enjoy a few minutes of tranquility.

  • Supine - Bring awareness to tension or stress that you're holding. Encourage the breath to slow. Square breath is made of four simple breath segments done to a count of four.
  • Inhale 2 3 4
  • Hold 2 3 4
  • Exhale 2 3 4
  • Hold 2 3 4
  • Bridge flow - moving with your breath
  • Happy baby
  • Downward facing dog / Plank / Cobra / flow with the breath x 3
  • Forward fold
  • Tree - 10-12 breaths each side
  • Chair / lunge / chair
  • Vinyasa
  • Warrior II / Reverse / Side angle
  • 5 - Pointed star / Moon flower flow
  • Triangle
  • Vinyasa
  • 5 Pointed star / Sun flower flow
  • Wide angle forward fold
  • Dancer's pose
  • Vinyasa
  • Child's pose
  • Boat pose x 2
  • Upward facing dog
  • Staff pose
  • Head to knee pose
  • Seated twist
  • Figure 4 pose
  • Yogi's choice
  • Final relaxation



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WEDNESDAY'S PRACTICE

3/28/2018

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"Renewal is what happens when you realize that some of the stuff you've been carrying around doesn't matter."          Rob Bell

As you approach your practice this afternoon, do a quick inventory of anything that you're carrying around that doesn't serve you well. Intentionally release those with each exhale of your practice.
  • Easy seated pose - connect to your practice
  • Modified plank / cobra / half-dog flow
  • Child's pose - walk hands left & right
  • Spinal balance flow or 3-legged dog flow
  • Forward fold
  • Lunge with eagle arms / shoulder to knee
  • Vinyasa or forward fold
  • Warrior II - drawing a bow action with arms
  • Vinyasa or forward fold
  • Tiptoe balance 
  • Chair / forward fold flow
  • Pyramid / revolved triangle
  • Dancer's pose
  • Vinyasa 
  • Child's pose
  • Camel x 2
  • Locust pose
  • Seated wide angle forward fold
  • Supine twist
  • Yogi's choice
  • Final relaxation


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SATURDAY'S PRACTICE

3/24/2018

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"Go with the flow. Force nothing. Let it happen...trusting that whichever way it goes...it was for the best." Mandy Hale

We'll build today's practice around sun salutations. Take or leave any part that does not serve you well.

  • Mountain pose - connect with your body, breath and thoughts
  • Half-sun flow with the breath
  • Crescent flow right and left
  • Sun A x 2 flow with the breath
  • Half-sun flow
  • Sun B x 2 flow with the breath
  • Tree pose
  • Sun A - 5 breaths in each pose
  • Tree pose
  • Forward fold 5-10 breaths
  • Sun B - 5 breaths in each pose
  • Forward fold 5-10 breaths
  • Half-moon pose
  • Vinyasa to child's pose
  • Staff pose of upward facing plank
  • Seated wide legged fold
  • Cobbler's pose
  • Supine twist
  • Yogi's choice
  • Final relaxation
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SATURDAY'S PRACTICE

3/17/2018

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"Yoga must not be practiced to control the body; it it the opposite, it must bring freedom to the body, all the freedom it needs."  Vanda Scaravelli

In today's practice, we'll continue to explore the bandhas in our practice. Bandha means to lock, control or tighten. In practice, it's the activation and engagement of muscle groups that support in toning and lifting of the systems of the body against the natural laws of gravity. 
  • Easy seated pose - connect body, breath and thoughts
  • Table - cat/cow
  • Spinal balance - static / elbow to knee - rest in child's pose between
  • Dolphin plank - optional lift foot 2-3 inches off mat
  • Child's pose
  • Downward facing dog
  • Forward fold - extended hold - move intuitively
  • Half sun flow x 2
  • Lunge / lightening lunge / twist
  • Vinyasa or forward fold
  • Lunge - same arm lifted - opposite arm behind back
  • Vinyasa
  • Tree pose
  • Forward fold - squat
  • Triangle / reverse 
  • Wide angle forward fold
  • Vinyasa to child's pose
  • Head to knee pose to sage twist
  • Seated forward fold
  • Cobbler's pose
  • Figure four to supine twist
  • Happy baby
  • Final relaxation


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SATURDAY'S PRACTICE

3/10/2018

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"Yoga is a dance between control and surrender - between pushing and letting go. When to push and when to let go becomes part of the creative process, part of the open-ended exploration of your being." Joel Kramer

This morning, we'll explore the bandhas in our practice. Bandhas are groups of muscles fibers in strategic areas of the body. The activation and engagement of these muscles 
support in toning and lifting of the systems of the body against the natural laws of gravity. 

  • Mountain - 10-12 breaths - eyes closed - sense your body standing strong
  • Tiptoe balance with arms clasped overhead 5-6 breaths
  • Forward fold 8-10 breaths - mindful of movement the breath brings
  • Low lunge
  • Sun A x 1 - flow with mindfulness through the transitions
  • Low lunge with twist - step forward to twisted chair
  • Half-sun flow
  • Eagle pose - step crossed leg back to lunge  
  • Vinyasa or forward flow
  • Triangle - flow top arm (up toward head / down toward side) with the breath
  • Vinyasa or forward flow
  • Half moon - flow to arm with the breath
  • Vinyasa
  • Child's pose 10-12 breaths
  • Side plank - full or modified
  • Camel
  • Thread the needle
  • Churn the mill
  • Cobbler's pose
  • Seated wide angle forward fold
  • Deer pose
  • Pigeon 10-12 breaths
  • Bridge pose
  • Spinal twist
  • Yogi's choice
  • Final relaxation


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SATURDAY'S PRACTICE

3/3/2018

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"When you release expectations, you are free to enjoy things for what they are instead of what you think they should be."            Mandy Hale

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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    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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