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May 31st, 2016

5/31/2016

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"Take a couple of minutes to consciously breathe. Breathe in and out the nose. Feel the expanse and collapse of your chest. Gradually start to maximize the breath, taking deeper, longer inhales followed by complete exhales. Try to connect the inhales and exhales seamlessly, leaving less space for the thinking mind to get in the way. Now, close your eyes. Continue on for a few more cycles. Don't you just feel better? More settled?"  Yoga Vibes

During this evening's practice, use the breath to make the transitions as seamless as possible. We'll practice a tricky transition between tree and Warrior I several times. A steady control of the breath is the key to the body's transition between poses.

  • Child's pose
  • Half plank / cobra flow / half dog flow 
  • Half bow x 2 / optional opposite hand to foot 2nd time
  • Downward facing dog
  • Mountain
  • Sun A with sphinx
  • Tree pose hands at heart center / step back to Warrior I
  • Vinyasa
  • Tree pose arms over head / step back to Warrior II
  • Vinyasa
  • Tree pose with open arms / step back to Warrior I
  • Vinyasa
  • Warrior II
  • Vinyasa
  • Child's pose
  • Single leg extensions
  • Legs up the wall on a block
  • Cobbler's pose
  • Supine twist
  • Final relaxation
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saturday

5/28/2016

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​There are no overnight successes. In yoga, just as in everyday life,one finds bumps along the road. A consistent, insightful practice helps us move past the hurdles to truly enjoy the benefits of yoga.

  • Hero - use props as needed - 8-10 breaths
  • Spinal balance - arm out to side flow
  • Child's pose
  • Low lunge with twist
  • Downward facing dog
  • Mountain pose
  • Tree pose
  • Vinyasa
  • Triangle
  • Vinyasa
  • Extended side angle
  • Vinyasa
  • Dancing shiva pose
  • Vinyasa
  • Child's pose
  • Downdog core flow
  • Child's pose
  • Camel
  • Pigeon
  • Bridge
  • Reclining cobbler's
  • Supine twist
  • Yogi's choice
  • Final relaxation.
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WEDNESDAY'S PRACTICE

5/11/2016

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"The practice is simply this: keep coming back to your breath during the day. Just take a moment. This will give your mind a steadiness and your breath a gracefulness...There's so much to let go of, isn't there? Your nostalgia and your regrets. Your fantasies and your fears. What you think you want instead of what is happening right now. Breathe."  Rodney Yee

  • Supine with blanket roll along spine
  • Knees to chest
  • Single leg extension - activate core & hover leg just above mat 
  • Bridge x 5 - low and steady with breath
  • Supine twist
  • Figure 4 stretch
  • Mountain
  • Chair / forward fold with the breath
  • Sun A x 2 - modify as needed
  • Goddess pose  - Warrior II - Vinyasa - repeat
  • Wide angel forward fold - Triangle - Vinyasa - repeat
  • Tree - Warrior III - Vinyasa - repeat
  • Downward facing dog - plank - locust - child's pose
  • Downward facing dog - extend leg x 5 - pigeon - repeat
  • Child's pose - 8-10 breaths
  • Supine - leg extension circles
  • Knees to chest - supine twist
  • Bridge
  • Supine twist
  • Happy baby
  • Yogi's choice
  • Final relaxation
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SATURDAY'S PRACTICE

5/7/2016

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"A negative mind will never give you a positive life."

As you settle into your practice this morning, focus on the movement of your breath. Feel the changes it brings to your body. Allow the breath to lengthen, drawing out the inhalation and exhalation to a place that comfortable for you. Take a few moments here....Turn your attention to your thoughts. With each exhale, release any negative thoughts, any judgments or expectations you bring to your mat. Allow those to pass and in its place, let each inhale fill your body with positive thoughts.

  • Mountain 10-12 breaths
  • Standing crescent flow
  • Chair 8-10 breaths
  • Forward fold 8-10 breaths / knees soft / walk hands left and right
  • Chair / lunge / downward facing dog / child's pose
  • Dolphin plank 8-10 breaths
  • Downward facing dog / forward fold / mountain
  • Repeat from chair
  • Warrior I with eagle arms
  • Vinyasa / optional forward fold
  • Triangle / side angle
  • Vinyasa
  • Squat / optional crow
  • Half-moon
  • Wide angle forward fold with twist
  • Vinyasa to child's pose
  • Dolphin side plank
  • Reclining lateral hand to big toe
  • Spinal balance
  • Camel
  • Gate pose
  • 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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