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SATURDAY'S PRACTICE

6/24/2017

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"Being steady in a pose does not mean being perfectly still in a pose that you hold for a very long time. A "pose" is static, something a model does for a camera. Asanas, by contrast are alive, in each moment a unique expression of the human doing them"  Mark Stephen

In today's practice, find this dynamic balance in the still moments of your practice.


  • Mountain 8-10 breaths
  • Half sun x 2
  • Chair 5-6 breaths
  • Forward fold / Lunge / repeat
  • Sun A x 2
  • Chair 5-6 breaths
  • Warrior II 8-10 breaths
  • Vinyasa
  • Extended side angle 8-10 breaths
  • Vinyasa
  • Dancer's pose
  • Vinyasa - child's pose
  • Boat pose
  • Reverse table or upward facing plank
  • Knees to chest
  • Spinal twist
  • Yogi's choice
  • Final relaxation
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SATURDAY'S PRACTICE

6/17/2017

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"Quiet the mind, and the soul will speak." Ma Jaya Sati Bhagavita
  • Mountain 10-12 breaths
  • Mountain - extend arms overhead, gaze upward 4-5 breaths
    • open arms - palms up - 4-5 breaths
    • hands clasped behind back - 4-5 breaths
  • Chair pose 8-10 breaths / forward fold 8-10 breaths / repeat
  • Lunge / vinyasa / repeat other side
  • Pyramid / vinyasa / repeat other side
  • Triangle / reverse / vinyasa / repeat other side
  • Wide angle forward fold 10-12 breaths
  • Hand to toe pose with strap
  • Tree pose
  • Vinyasa 
  • Child's pose 10-12 breaths
  • Gate pose / kneeling half-moon
  • Bridge pose x 2
  • Cobbler's pose
  • Figure 4 stretch 10-12 breaths
  • Supine twist
  • Yogi's choice
  • Final relaxation

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June 10th, 2017

6/10/2017

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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 
  • 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

6/7/2017

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When you own your breath, no one can still your peace. As you practice this afternoon, let your attention follow your breath and your breath follow your body.
  • 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


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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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