Blog Archives

SATURDAY'S PRACTICE

4/29/2016

"...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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