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SATURDAY'S PRACTICE

4/29/2016

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"...and the day came
 when the risk to 
remain tight in a bud 
was more painful
than the risk 
it took to blossom. ~~ Anais Nin

As you move through your practice this morning, be conscious of what you are holding on to a bit too tightly. Is there something you can let go of that will change your perception and experience of the asana? Find the perfect place to blossom in your practice.


  • Supine 10-12 breaths
  • Knee to chest - other leg 1-2 inches off mat - 8-10 breaths / repeat x 3
  • Yoga bicycle - flow slowly with the breath
  • Supine hip opener using strap
           - leg extended toward ceiling
           - leg open to the side
           - leg across midline 8-10 inches
           - leg across body for supine twist
  • Downward facing dog 8-10 breaths
  • Mountain
  • Chair / forward fold / repeat
  • Chair twist forward fold
  • Warrior I / Humble warrior
  • Vinyasa or forward fold
  • Warrior I / Pyramid / Revolved triangle
  • Vinyasa or forward fold
  • Warrior II / Extended side angle
  • Vinyasa or forward fold
  • Standing hand to big toe pose - strap optional
  • Vinyasa 
  • Child's pose 10-20 breaths
  • Locust x 2
  • Thread the needle 10-12 breaths
  • Hero pose with eagle arms - optional block or blanket
  • Cow face
  • Bridge x 2
  • Yogi's choice
  • Final relaxation
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WEDNESDAY'S PRACTICE

4/27/2016

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"You cannot always control what goes on outside, but you can always control what goes on inside."
 
As you move through your practice this afternoon, be mindful of what’s going on inside yourself…your breath, your thoughts, and your body. Be intentional in maintaining that mindful control over the effects of what’s happening outside yourself.

  • Seated 10-12 breaths
  • Seated twist – hands at heart center
  • Head to knee pose / sage pose
  • Cat/cow
  • Modified vinyasa flow
  • Kneeling lunge hip opener
  • Gate pose
  • Spinal balance
  • Downward facing dog
  • Mountain 10-12 breaths
  • Sun A x 2
  • Lunge / add twist with prayer hands
  • Vinyasa
  • Warrior I / Humble warrior
  • Vinyasa
  • Triangle / release top arm behind back
  • Vinyasa
  • Tree / extend leg forward
  • Vinyasa
  • Child’s pose
  • Supine hip opener with strap
  • Table
  • Reverse plank
  • Knees to chest 8-10 breaths
  • Boat pose x 2
  • Reclining cobbler’s pose
  • Supine twist
  • Yogi’s choice
  • Final relaxation
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SATURDAY'S PRACTICE

4/22/2016

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"Drink from the well of yourself and begin again."      Charles Bukowski

Approach your practice this with an attitude of newness. Explore each asana as if it's the first time you've been there. Use your senses, your breath or your movement to experience something fresh and new.
  • Easy seated pose 10-12 breaths - explore a 3 part breath
  • Seated cat/cow - linger anywhere you feel tension or tightness
  • Hands at heart center - twist - moving with the breath
  • Spinal balance 7-8 breaths x 2 - arm to the side 2nd time
  • Half-frog x 2 - second time opposite arm to opposite leg
  • Downward facing dog - 8-10 breaths
  • Forward fold - knees soft 
  • Mountain
  • Sun A x 3
  • Lunge left leg back - left arm extended - right arm back
  • Vinyasa / repeat from lunge
  • Warrior II / Side-angle / Proud Warrior
  • Downward facing dog / optional - extend right leg then left leg
  • Dancer's pose
  • Forward fold 8-10 breaths / optional fingers to big toe / hands under feet
  • Vinyasa
  • Child's pose 10-12 breaths
  • Spinal balance / optional opposite hand to opposite leg
  • Side plank
  • Pigeon / optional king pigeon
  • Bridge
  • Supine twist
  • Final relaxation


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WEDNEDSAY'S PRACTICE

4/20/2016

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"Pleasure is always derived from something outside you, whereas joy arises from within."    Eckhart Tolle

In your practice this evening, leave your expectations at the door. Step onto your mat with an intention of remaining present. Feel the breath move through your body, keeping you in the moment...releasing anxiety, judgement and worry.
​

  • Mountain 12-15 breaths
  • Standing crescent flow
  • Half-sun x 3
  • Chair / lunge / downward facing dog
  • Wide-angle forward fold / lunge traditional arms
  • Vinyasa / repeat from wide-angle forward fold
  • Wide-angle forward fold twist / lunge with arms open
  • Vinyasa / repeat from wide-angle forward fold
  • Pyramid
  • Eagle pose / Warrior III
  • Vinyasa 
  • Child's pose 10-12 breaths
  • Locust x 2 (lift opposite arm/leg with breath second time)
  • Child's pose (walk arms left/right)
  • Yoga bicycle moving with the breath
  • Head to knee pose / sage twist
  • Legs up with block under sacrum / optional head stand
  • Supine twist
  • Happy baby
  • Final relaxation



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SATURDAY'S PRACTICE

4/16/2016

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"Change is not only inevitable, but always happening. When you truly embrace this concept of change being constant, the only thing left to do is grow, detach, venture inwards, touch the spirit and find your source — the one responsible for keeping you grounded through the ever-changing seasons of life.”
                                                                           — Julie Weiland


As you practice this morning, turn your attention to that space between the asanas. Focus on the movement from one pose to another. Just as we grow through the transitional times in our lives, so too can we learn about ourselves by focusing on those moments of change in our practice.
​

  • Mountain 10-12 breaths
  • Hands behind back - turn left/right 7-8 breaths each side
  • Crescent side bend - 7-8 breaths each side
  • Forward fold / kneeling lunge / repeat
  • Chair / forward fold / high lunge / repeat
  • Sun A x 2
  • Triangle / pyramid / standing splits / forward fold
  • Vinyasa / repeat
  • Warrior I with eagle arms / pyramid 
  • Vinyasa
  • Child's pose 10-12 breaths
  • Side plank
  • Camel
  • Seated forward fold
  • Head to knee pose
  • Seated wide angle forward fold
  • Bridge
  • Yogi's choice
  • Final relaxation



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SATURDAY'S PRACTICE

4/9/2016

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Accepting means you allow yourself to feel whatever it is you are feeling at that moment.    Eckhart Tolle

In your practice this morning, seek to find a place of acceptance for who you are…not where you think you should be or where others think you should be…but just where you are today. Take a breath…and just be.


  • Mountain – 10-12 breaths
  • Square breathing
    • inhale to count of 3
    • pause for count of 3
    • exhale to count of 3
    • pause for count of 3
  • Forward fold flow – move in response to your body’s need
  • Kneeling lunge 8-10 breaths / Downward facing dog
  • Sun salutation x 3
  • Kneeling lunge or lizard 8-10 breaths / Downward facing dog
  • Warrior I / Humble Warrior
  • Vinyasa or forward forld
  • Warrior II / Reverse Warrior
  • Vinyasa or forward fold
  • Warrior III
  • Vinyasa to child’s pose
  • Seated wide angle forward fold
  • Pigeon or reverse pigeon
  • Bridge
  • Supine twist
  • Yogi’s choice
  • Final relaxation
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SATURDAY'S PRACTICE

4/2/2016

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"Yoga is a dance between control and surrender, between pushing and letting go - and 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

In your practice this morning, be an active partner in this dance of understanding your body. Listen as each asana reveals exactly what your body needs...control, surrender, pushing or letting go.
  • Restorative supine cobbler's pose - 3-4 minutes
  • Supine twist
  • Happy baby
  • Locust pose - "salute" move with the breath 
  • Cat / cow
  • Downward facing dog 
  • Forward fold 10-12 breaths
  • Lunge - control? surrender? - arms open with small backbend
  • Vinyasa
  • Triangle - move upper arm in large, smooth circles with the breath
  • Vinyasa
  • Pyramid / Revolved Triangle
  • Vinyasa
  • Tree or standing half bound lotus
  • Vinyasa
  • Squat - optional crow
  • Vinyasa
  • Child's pose 10-12 breaths
  • Side plank - option - circle upper arm
  • Bow pose
  • Thread the needle
  • Bridge
  • Figure 4 stretch
  • 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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