• Home
  • About Teresa
  • Practice Blog
  • Class Schedule
  • New to Yoga?
  • Benefits
    • Flexibility
    • Strengthening
  • Precautions
  • Tai Chi
  • Files
  • Home
  • About Teresa
  • Practice Blog
  • Class Schedule
  • New to Yoga?
  • Benefits
    • Flexibility
    • Strengthening
  • Precautions
  • Tai Chi
  • Files
   

SATURDAY'S PRACTICE

6/25/2016

0 Comments

 
"The nature of yoga is to shine the light of awareness into the darkest corners of the body." Jason Crandell

As you flow through your practice today, use the time to develop an intuitive awareness of yourself. Doing so will allow you to personalize this class to meet your personal needs.
  • Easy seated pose 10-12 breaths
  • Spinal circles - start small then grow the circle - fold forward
  • Cross change of your legs and repeat in opposite direction
  • Plank or dolphin plank - 12-12 breaths
  • Sphinx pose - release all tension from plank pose
  • Downward facing dog - knees soft - pedal feet
  • Lunge - focus on making a strong transition as you lift into your lunge
  • Downward facing dog - repeat lunge
  • Forward fold 7-8 breaths
  • Mountain - eyes closed - focus on body and breath
  • Balance on left leg with right knee bent - 
  • Lunge - left foot back 
  • Pyramid pose - active then release to passive
  • Vinyasa - repeat other side
  • Triangle / Vinyasa
  • Goddess - optional - transition arms to t-position - turn toward bent knee 5-6 breaths
  • Vinyasa to child's pose 10-12 breaths
  • Camel x 2 or half-camel - slow transition to child's pose each
  • Thread the needle
  • Hero's pose - optional reclining hero
  • 4-5 minutes for yogi's choice:
  • bridge, spinal twist, happy baby, figure four, etc.
  • Final relaxation
0 Comments

SATURDAY'S PRACTICE

6/18/2016

0 Comments

 
“Change is not something that we should fear. Rather, it is something that we should welcome. For without change, nothing in this world would ever grow or blossom and no one in this world would ever move forward to become the person they’re meant to be.”
— B.K.S. Lyengar

As you move through your practice this morning, explore what a simple change can bring to each asana. Maybe it's the amount of effort, the focus of your gaze or the rhythm of you breath. We love the sense of calming that the familiar brings to our practice, but be open to the possibilities that change can bring.
​

  • Easy seated pose - find the familiar sensations that this brings 10-12 breaths
  • Lateral side bend
  • Seated twist - hands at heart center - move with the breath
  • Dolphin plank / Sphinx pose x 2 
  • Downward facing dog
  • Lunge - add twist
  • Forward fold
  • Mountain - 5-6 breaths
  • Chair / lunge / downward facing dog
  • Pyramid - 7/8 breaths in active phase / 7/8 breaths in passive phase
  • Vinyasa
  • Wide angle forward fold / walk hands to lunge / vinyasa
  • Hand to big toe pose / open to side
  • Vinyasa
  • Standing hand to knee twist
  • Vinyasa
  • Child's pose - 10-12 breaths
  • Gate pose
  • Bow or 1/2 bow x 2
  • Cow-face twist 10-12 breaths
  • Bridge
  • Happy baby
  • Yogi's choice
  • Final relaxation



0 Comments

WEDNESDAY'S PRACTICE

6/15/2016

0 Comments

 
​"Yoga is neither a comparative nor a competitive practice. Exploring with this basic sensibility, your practice will be more safe, sustainable, and transformational." Mark Stephens

  • Supine -8-10 breaths
  • Easy bridge flow moving arms overhead with the inhalation
  • Yogic bicycles
  • Hip openers with strap
  • Downward facing dog
  • Mountain
  • Classic sun x 2
  • Lunge / lunge twist 
  • Vinyasa
  • Triangle / Pyramid / Revolved triangle - 5-8 breaths in each pose - focus on a smooth transition - use block as needed
  • Vinyasa
  • Standing hand to big toe - use strap if needed
  • Standing squat / crow 
  • Vinyasa
  • Child's pose 8-10 breaths
  • Head to knee pose / sage twist
  • Seated forward fold
  • Bridge
  • Figure 4 stretch
  • Supine twist.
  • Final relaxatio
0 Comments

SATURDAY'S PRACTICE

6/11/2016

0 Comments

 
​The breath nourishes and guides the asana practice. It is the source of energetic awakening throughout the body.       
                                                                    Mark Stephens

  • Supine
  •  Knee to chest flow with breath
  •  Leg extension with strap
  •  Easy seated pose - Kapalabhati breath
  • Mountain
  •  Half sun with chair flow x 2
  •  Classic sun with lunge x 2
  •  Warrior II / vinyasa / repeat
  •  Triangle / vinyasa
  •  Revolved triangle / vinyasa
  •  Standing hand to big toe
  •  Camel or half-camel
  •  Seated wide angle forward fold
  •  Bridge / one leg extension
  •  Pigeon or figure 4 stretch
  •  Spinal twist
  •  Yogi's choice
  •  Final relaxation

0 Comments

SATURDAY'S PRACTICE

6/4/2016

0 Comments

 
"There is a voice that doesn't use words. Listen." Rumi

As you move through your practice, listen to what your body as it speaks through an unspoken language of breath...motion...and...stillness.

- Standing - 10-12 breaths
- Easy arm swings right to left
- Tree pose - feel the motion of standing foot respond to maintain balance
- Forward fold - keep soft knees - breath deeply & allow the body to respond
- Downward facing dog 8-10 breaths
- Plank 2-3 breaths
- Sphinx 5-6 breaths
- Child's pose
- Downward facing dog / Lunge
- Warrior I - Centering arm flow 
- Vinyasa
- Warrior II - Gathering Chi arm flow
- Vinyasa
- Dancing Shiva
- Wide angle forward fold
- Side plank
- Child's pose
- Reclining lateral hand to big toe pose
- Fish pose
- Bridge - optional leg extension
- Happy baby
- Supine twist
- Yogi's choice
- Final relaxation
0 Comments


    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.

    Archives

    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    October 2016
    September 2016
    August 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015

    RSS Feed