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TUESDAY'S PRACTICE

6/30/2015

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"Valuing “progress” is a deep part of our conditioning. It’s natural to enjoy progress, but problems come when your yoga is attached at its core to results, instead of to the daily process of opening and generating energy. This attachment imposes one of the real limits to your yoga. Many of you have probably noticed how your yoga is cyclical, in the sense that you’re into it, then out of it, then into it again, and so on. One reason for this involves being subtly hooked into accomplishments. When you’re improving, it turns you on, and you’re motivated as long as you continue to improve. When you “plateau” – as
we all on occasion do – you need all the energy it took to improve just to maintain where you are. If your main incentive is progress, the lack of improvement can cause you to lose interest. Consequently, you may do less or no yoga until you close up and your body complains. Then you do yoga to feel better, and again you improve until once more you hit a plateau." Joel Kramer
  • Mountain 8-10 breaths
  • Half sun x 3 with the breath
  • Standing twist flow
  • Standing toe balance
  • Downward facing dog - walk hands to back of mat
  • Forward fold - walk hands to front of mat to table
  • Spinal balance (legs only with slow small circles)
  • Table / cat/cow / downward facing dog
  • Mountain
  • Warrior I - Warrior III with hands on block
  • Vinyasa
  • Tree with reverse prayer hands
  • Vinyasa
  • Child's pose
  • Boat
  • Half frog or boat
  • Spinal balance with optional bind
  • Supine wide stand twist
  • Yogi's choice
  • Final relaxation
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SATURDAY'S PRACTICE

6/27/2015

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"Yoga involves a balance between “control” and “surrender” – between pushing and relaxing, channeling energy and letting go, so the energy can move you." Joel Kramer

In your practice this morning, be attentive to your intention. Do you sense a need to "control" or push yourself into a pose that brings no benefit to your body? Or do you "surrender" or give up? Yoga requires us to be fully aware of...and balance our natural tendencies in order to bring true transformation.

  • Supine 10-12 breaths
  • Knee to chest / figure 4 stretch / twist
  • Side-lying hand to big toe pose / quad stretch
  • Downward facing dog / lunge / repeat
  • Mountain / forward fold flow
  • Lunge with twist / downward facing dog
  • Revolved hand to knee pose
  • Triangle
  • Vinyasa
  • Revolved triangle
  • Vinyasa
  • Revolved hand to big toe pose / use wall / strap if needed
  • Vinyasa to child's pose
  • Side plank / child's
  • Camel pose
  • Seated forward fold
  • Head to knee pose
  • Cowface pose
  • Bridge x 2
  • Supine twist
  • Happy baby
  • Final relaxaton
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WEDNESDAY'S PRACTICE

6/24/2015

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There are different basic frameworks of mind that people bring to yoga. One involves viewing a posture as an end to be achieved, a goal: how far you get in
the posture is what counts. Another one views the posture as a tool to explore and open the body. In your practice this afternoon, instead of "getting” the posture, use the posture to open the body. Whichever framework you’re in greatly influences how you do each posture.*

  • Mountain 10-12 breaths
  • Standing crescent
  • Forward fold flow with breath
  • Classic sun x 2
  • Standing hand to knee pose / open to side / twist
  • Pyramid 8-10 breaths
  • Vinyasa
  • Wide angle forward fold / lunge / vinyasa / repeat
  • Standing hand to big toe pose with strap / open to side
  • Vinyasa
  • Child's pose
  • Spinal balance flow or 3-legged dog flow
  • Child's
  • Camel
  • Side plank
  • Thread the needle
  • Pigeon
  • Happy baby
  • Yogi's choice
  • Final relaxation
*Adapted from Joel Krammer


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TUESDAY'S PRACTICE

6/23/2015

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"Yoga involves far more than either having or developing flexibility. Being able to do complicated postures doesn’t necessarily mean you know how to do yoga. The essence of yoga is not attainments, but how awarely you work with your limits – wherever and whatever they maybe.The important thing is not how far you get in any given pose,but how you approach the yogic process,which in turn is directly related to how your mind views yoga." Joel Kramer

  • Mountain 8-10 breaths
  • Forward fold flow with breath
  • Downward facing dog / lunge flow
  • Sun A x 1
  • Sun B x 2
  • Forward fold with big toe hold 8-10 breaths
  • Vinyasa
  • Forward fold with hands under feet - 8 - 10 breaths
  • Vinyasa
  • Triangle 8-10 breaths
  • Standing hand to big toe pose forward/lateral - use strap to modify
  • Vinyasa to child's pose
  • Side plank
  • Half Bow or Bow pose 
  • Thread the needle
  • Boat / reverse table or reverse plank x 2
  • Happy baby / half happy baby / spinal twist
  • Final relaxation
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SATURDAY'S PRACTICE

6/20/2015

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"Let us see the benefits of yoga on individual well-being as well as public health to promote peaceful relations and usher in a life of dignity for all." U.N. Secretary General Ban Ki-moor on International Day of Yoga. 21 June 2015
  • Supine 10-12 breaths
  • Supine leg flow
  • Happy baby
  • Cat/cow flow
  • Mountain
  • Pitta sun salutation x 2
  • Lunge with shoulder opening rotation
  • Downward facing dog
  • Warrior II with eagle arms
  • Vinyasa
  • Warrior III / Standing splits
  • Wide angle forward fold with twist
  • Boat
  • Reverse table
  • Boat with arms to side
  • Reverse plank
  • Head to knee
  • Sage twist
  • Forward fold
  • Supine cobbler's pose
  • Spinal twist
  • Yogi's choice
  • Final relaxation
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TUESDAY'S PRACTICE

6/16/2015

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Prepare for a great morning practice with Jackie tomorrow. Close your eyes...clear your heart...let it go.
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SATURDAY'S PRACTICE

6/13/2015

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"Meditation is the breath of the soul. Just as breathing is the life of the body, meditation is the life of the soul." Bhagwan Shree Rajneesh

In your practice this morning, focus mentally on the breath. When your mind drifts, bring it back to the breath.Listen to the sound your breath makes. Feel the air as it enters your nose and expands your lungs. This is how the breath is used to connect the body and mind. Eventually the breath and movement become a form of meditation. Continue this through regular practice and you'll soon notice improved concentration and quieting of the mind.*
  • Child's pose 8-10 breaths
  • Viniyoga sun salutation 3-4 with breath
  • Mountain
  • Forward fold / high lunge / low lunge twist / high lunge
  • From back of mat
  • Forward fold / walk hands out to downward facing dog
  • Walk hands back to Forward fold 2-3 times
  • Step forward to high lunge / circle arm on side of extended leg with breath
  • Warrior I with eagle arms
  • Vinyasa
  • Eagle
  • Vinyasa
  • Locust x 2
  • Child's pose
  • Spinal balance or down dog knee to nose flow
  • Cat/cow with breath
  • Boat / reverse/plank x 2
  • Staff pose
  • Bridge x 2
  • Supine twist
  • Yogi's choice
  • Final relaxation
*Stephens



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WEDNESDAY'S PRACTICE

6/10/2015

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"Transformation is sustained change, and it is achieved through practice." B.K.S. Iyengar.

As you step onto your mat, allow your practice this evening to be one small part of the transformation you wish to see. Find exactly what you need in each asana, or pose, in this moment.

  • Supine with rolled blanket along length of spine. Adjust to allow gently opening of shoulders. 10-12 breaths
  • Legs up - use block under sacrum or strap as needed. 8-10 breaths
  • Yogic bicycle - elbows on mat
  • Bridge with block between thighs
  • Mountain
  • Chair flow
  • Lunge / arm rotations on side of extended leg
  • Downward facing dog / optional leg extension before lunge
  • Lunge / flow arms forward and back with breath
  • Downward facing dog / optional leg extension before lunge
  • Pyramid / Reverse triangle
  • Vinyasa
  • Tree / Warrior III
  • Vinyasa to Child's pose
  • Cowface - use strap for arms if needed
  • Seated wide angle forward fold / add lateral stretch
  • Legs up - use block under sacrum or strap as needed 10-12 breaths
  • Supine twist
  • Happy baby
  • Final relaxation - Option / Legs up the wall


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TUESDAY'S PRACTICE

6/9/2015

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In your practice this morning, cultivate an awareness of sthira, sukham, asanam, or in other words, a balance between steadiness, ease and presence of mind. Allow the breath to help you stay present and fully in tune to your practice.
  • Mountain 8-10 breaths
  • Forward fold 8-10 breaths
  • Chair pose 8-10 breaths
  • Chair flow x 3
  • Sun A x 2
  • Lunge / downward facing dog
  • Warrior II / downward facing dog
  • Child's pose
  • Seated forward fold
  • Head to knee pose / Sage twist
  • Optional vinyasa
  • Seated wide angle forward fold
  • Optional vinyasa
  • Cow face pose
  • Optional vinyasa
  • Side-lying leg extension
  • Optional vinyasa
  • Bridge 8-10 breaths x 2
  • Supine twist
  • Figure 4 stretch
  • Yogi's choice
  • Final relaxation
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SATURDAY'S PRACTICE

6/6/2015

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Sthira-Sukham-Asanam --- Steadiness-Ease-Breath. In your practice this morning, continue to refine your ability to find harmony between steadiness in a pose and ease within a pose. Allow each breath to measure the balance between the two.

  • Child's pose 8-10 breaths
  • Kneeling flow with the breath
  • Kneeling lunge twist
  • Half frog
  • Downward facing dog
  • Mountain
  • Half sun x 2
  • Chair 7-8 breaths
  • Modified sun salutation - Mountain / Forward Fold / Table / Child's pose / Table or Downdog / Forward Fold / Mountain
  • Sun salutation x 2
  • Warrior I / open to Warrior II
  • Vinyasa
  • Dancer's pose
  • Vinyasa to Child's pose
  • Modified yogic bicycles (elbow and forearm on mat)
  • Reverse table / Reverse plank
  • Seated wide angle forward fold
  • Bridge
  • Figure 4 / add twist
  • Happy baby
  • Final relaxation
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    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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