Blog Archives

SATURDAY'S PRACTICE

4/30/2015

"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

WEDNESDAY'S PRACTICE

4/29/2015

"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

TUESDAY'S PRACTICE

4/28/2015

"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

SATURDAY'S PRACTICE

4/25/2015

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

TUESDAY'S PRACTICE

4/21/2015

“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

SATURDAY'S PRACTICE

4/18/2015

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

TUESDAY'S PRACTICE

4/14/2015

"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

SATURDAY'S PRACTICE

4/11/2015

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

WEDNESDAY'S PRACTICE

4/8/2015

“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

TUESDAY'S PRACTICE

4/7/2015

"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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