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SATURDAY'S PRACTICE

4/30/2015

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"Being steady in a pose does not mean being perfectly still in a pose that you hold for a very long time. A "pose" is static, something a model does for a camera. Asanas, by contrast are alive, in each moment a unique expression of the human doing them"  Mark Stephen

In today's practice, find this dynamic balance in the still moments of your practice.


  • Mountain 8-10 breaths
  • Half sun x 2
  • Chair 5-6 breaths
  • Forward fold / Lunge / repeat
  • Sun A x 2
  • Chair 5-6 breaths
  • Warrior II 8-10 breaths
  • Vinyasa
  • Extended side angle 8-10 breaths
  • Vinyasa
  • Dancer's pose
  • Vinyasa - child's pose
  • Boat pose
  • Reverse table or upward facing plank
  • Knees to chest

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WEDNESDAY'S PRACTICE

4/29/2015

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"Stability and balancing the body leads to a natural deepening of ease as you explore and discover a feeling of dynamic symmetry in you mind and body. As you practice this afternoon, find a balance between energetic engagement while remaining as relaxed as possible."      Mark Stephens

  • Child's pose - 8-10 breaths
  • Extended child's pose lateral stretch
  • Gate pose
  • Cat / Cow
  • Spinal balance flow
  • Mountain
  • Half Sun x 2
  • Warrior I with prayer hands / Warrior III
  • Vinyasa
  • Warrior I / Warrior III
  • Vinyasa
  • Warrior I with reverse prayer hands / Warrior III
  • Vinyasa
  • Child's 8-10 breaths
  • Spinal balance or DD flow
  • Thread the needle
  • Head to Knee pose / Revolved
  • Bridge
  • Supine twist
  • Yogi's choice
  • Final relaxation




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TUESDAY'S PRACTICE

4/28/2015

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"For me, yoga is not just a workout - it's about working on yourself."  Mary Glover

As you practice this morning, remain present to what your body needs...strength, flexibility, balance, or maybe a good workout. Whatever it is, stay true to your needs.
  • Mountain - 5-8 breaths
  • Wide angle forward fold  / Lunge / Downward facing dog
  • Sun A with knee to chest option from DD x 2
  • Triangle / Pyramid / Vinyasa / repeat other side
  • Revolved Triangle / Vinyasa / repeat other side
  • Revolved Half Moon
  • Vinyasa
  • Child's pose 8-10 breaths
  • Dolphin plank x 2
  • Thread the needle
  • Camel
  • Reclining hand to big toe pose
  • Cow-face pose
  • Seated forward fold 8-10 breaths
  • Supine twist
  • Yogi's choice
  • Final relaxation

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SATURDAY'S PRACTICE

4/25/2015

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Close your eyes and take a deep breath. As you exhale, imagine you are letting go of everything that is holding your attention from your day. Notice what you are feeling, thinking and let it all go. With each breath, bring your attention closer and closer into yourself, to being here, right now.           Debbie Larrua
  • Easy seated pose - 8-10 breaths
  • Inhale hands up - exhale palms down 3-4 times
  • Gentle neck stretch / side bend on right side
  • Change cross of legs / repeat other side
  • Dolphin plank / sphinx / child's pose x 3
  • Cat / cow
  • Downward facing dog 5-6 breaths
  • Low lunge / hands clasped behind back
  • Downward facing dog 5-6 breaths
  • Standing forward fold
  • Mountain 5-6 breaths
  • Standing figure 4
  • Chair / forward fold / lunge / downward facing dog
  • Warrior II - hold elbows behind back 8-10 breaths
  • Vinyasa
  • Warrior I with eagle arms
  • Vinyasa
  • Standing figure 4 twist
  • Vinyasa - Childs' pose
  • Camel
  • Thread the needle
  • Pigeon / Sage's twist /repeat
  • Bridge
  • Supine twist
  • Final relaxation
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TUESDAY'S PRACTICE

4/21/2015

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“Yoga does not remove us from the reality or responsibilities of everyday life but rather places our feet firmly and resolutely in the practical ground of experience."   Donna Farhi

Take time for yourself as you step on your mat to start your day. Allow your body to flow with the breath as you move through your practice.

  • Mountain 5-8 breaths
  • Crescent flow x 2
  • Forward fold 5-8 breath x 2
  • Forward fold twist - feet to edges of mat
  • Mountain / Forward fold / Lunge / repeat
  • Sun A
  • Pyramid / Vinyasa
  • Hand to knee pose / Vinyasa
  • Revolved Hand to knee twist pose / Vinyasa
  • Hand to big toe pose / Vinyasa
  • Revolved Hand to big toe pose / Vinyasa
  • Child's pose 6-8 breaths
  • Gate pose
  • Reverse table or reverse plank x 2
  • Thread the needle
  • Figure 4 stretch
  • Supine twist
  • Happy baby
  • Final relaxation
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SATURDAY'S PRACTICE

4/18/2015

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We do what we do and feel how we feel because we think what we think.
Lisa TerKeust


As we move through our practice today, be conscious of how you feel in each of the asanas, or poses. What thoughts do you bring to the asana? Be especially aware of judgements, stress, or preconceptions of what your expression of the pose should be. Choose to be present and accepting of your practice this morning.

  • Mountain
  • Forward fold / low lunge  8-10 breaths each / repeat
  • Chair flow x 3 
  • Moon salutation x 2 - Standing crescent - Goddess - 5 Pointed star - Triangle - Pyramid - Lunge - Side lunge - Squat - Reverse
  • Half  Moon
  • Vinyasa
  • Child's pose
  • Dolphin plank - 8-10 breaths / child's pose / repeat
  • Half frog or bow pose
  • Seated forward fold
  • Head to knee pose
  • Sage twist
  • Cobbler's pose
  • Bridge x 2
  • Supine twist
  • Final relaxation
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TUESDAY'S PRACTICE

4/14/2015

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"Yoga is not just a workout-it's about working on yourself"  Mary Glover

As we move through the practice today, use every pose as it best serves your body. Find strength where you're weak, release where you're tight, balance where your out of balance.


  • Mountain 8-10 breaths
  • Sun A - 5-6 breaths in each pose
  • Sun A x 2
  • Warrior I - Warrior III - Vinyasa - repeat
  • Triangle - Half Moon - Vinyasa - repeat
  • Chair 6-8 breaths / forward fold - repeat x 3
  • Squat - crow pose
  • Plank - side plank
  • Child's pose
  • Yoga bicycle 10-15 breaths
  • Windshield wiper legs
  • Table or upward facing plank
  • Pigeon / head to knee pose / repeat
  • Supine twist
  • Final relaxation

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SATURDAY'S PRACTICE

4/11/2015

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Letting go helps us to to live in a more peaceful state of mind and helps restore our balance.    Melody Beattie

This morning we'll take several opportunities to explore our balance and find peacefulness in our practice.

  • Mountain / eyes closed / explore the movement of the breath
  • Tree pose - prayer hands 5-8 breaths
  • Half sun with breath x 3
  • Tree pose - arms overhead 5-8 breaths
  • Sun A
  • Standing figure 4
  • Sun A
  • Standing half lotus
  • Sun A
  • Wide angle forward fold
  • Vinyasa
  • Child's pose 5-8 breaths
  • Downdog or Table - knee to nose 5-8 with breath
  • Child's pose
  • Thread the needle
  • Locust pose x 2
  • Bridge 5-8 breaths x 2
  • Supine twist
  • Happy baby
  • Final relaxation
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WEDNESDAY'S PRACTICE

4/8/2015

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“Here. Right here, right now bring your mind to this place and time. Invite it, even if it resists, to sit and witness what it is to be alive. Let there be no ulterior motive in this moment but to be. Rest on the waves of breath and choose to experience all of it. Let thoughts float through and leave again, as the mind slowly settles like snow inside a shaken paperweight. This is all there is. Here. Right here and now.” ―  Richard Faulds, Kripalu Yoga: A Guide to Practice On and Off the Mat
  • Easy seated pose - 3 part breath
  • Seated twist, side bend
  • Spinal balance
  • Half dog / half plank / low cobra flow x 5-6 with the breath
  • Half-frog
  • Child's pose x 5 breaths 
  • Mountain
  • Chair flow with twist
  • Sun B - 3-4 breaths in each pose
  • Goddess pose 8-10 breaths
  • Vinyasa
  • Goddess - flow with the breath 8-10 x
  • Vinyasa
  • Dancing Shiva
  • Vinyasa
  • Child's Pose 5-6 breaths
  • Boat pose / bridge pose x 2
  • Camel pose
  • Figure 4 stretch
  • Supine twist
  • Yogi's choice
  • Final relaxation
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TUESDAY'S PRACTICE

4/7/2015

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"You cannot always control what goes on outside. But you can always control what goes on inside." Mr. Yoga

While we work through several rounds of sun salutations this morning, use your breath to control how your body and mind moves through your practice.

  • Mountain
  • Open the heart and chest by moving arms out, up, and back to the heart
  • Forward fold x 5-8 breaths with knees soft
  • Chair x 5-8 breaths
  • Chair flow x 3
  • Sun A x 3
  • Sun B x 2
  • Crescent lunge 5-8 breaths / vinyasa / repeat
  • Warrior II / vinyasa / repeat
  • Intense side stretch
  • Standing figure 4
  • Vinyasa
  • Child's pose
  • Plank / side plank / child's pose
  • Child's pose
  • Camel
  • Thread the needle
  • Supine twist
  • Yogi's choices?
  • 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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