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TUESDAY'S PRACTICE

8/31/2015

On your mat, no effort is wasted and no gain is ever lost. Accept the state of being in which you find yourself this morning...practice the art of no regrets.

Mountain 8-10 breaths
Standing crescent flow with the breath
Forward fold 5-6 breaths
Low lunge / Downward facing dog / repeat
Lunge twist / Vinyasa / repeat
Warrior I / Warrior III / Vinyasa / repeat
Warrior III / Standing splits / repeat
Vinyasa
Dolphin plank / Child's pose / repeat
Hero's pose - optional reclining hero's
Gate pose
Fish pose
Bridge
Figure 4 stretch
Supine twist

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"The places where you have the most resistance are actually the places that are going to be the areas of the greatest liberation." Rodney Yee

As you encounter resistance in your practice this morning, note the reaction of your breath, your body and your emotions. Where can you find the freedom of the pose?

Supine 8-10 breaths
Knee to chest – extend opposite leg 5-6 breaths
Happy baby
Sphinx pose
Half bow
Child’s pose
Half sun x 2
Sun A x 2
Warrior II / Low Lunge / Downward facing dog
Warrior II / Low Lunge-optional Lizard / Downward facing dog
Vinyasa
Dancer’s pose
Vinyasa
Side plank
Pigeon – focus on length on side of extended leg
Seated forward fold 8-10 breaths
Supine twist
Yogi’s choice

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TUESDAY'S PRACTICE

8/30/2015

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"Yoga is invigoration in relaxation. Freedom in routine. Confidence through self-control. Energy within and energy without." Terri Guillemets, 2002

Mountain
Sun A x 3
Sun B x 2
Forward fold – fingers to big toe – 5 breaths
Forward fold – palms under feet – 5 breaths
Triangle
Revolved triangle
Side angle
Revolved side angle
Standing hand to big toe pose
Vinyasa
Boat x 2
Seated forward fold
Seated wide angle forward fold
Marichyasana
Bridge
Supine twist
Yogi’s choice
Final relaxation

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SATURDAY'S PRACTICE

8/22/2015

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"The study of asana is not about mastering the posture. It's about using the posture to understand and transform yourself." Unknown

In today's practice, we'll work build towards some challenging asanas. Listen intently to where your body wants to go. Be attentive, be patient, be accepting of where you are.

Prone 10-12 breaths
Windshield wiper legs with the breath
Half bow 8-10 breaths
Child's pose 10-12 breaths
Hero's pose with eagle arms (use blocks/blankets)
Downward facing dog - knees soft / pedal feet
Mountain
Chair / forward fold x 2
Lunge - extend same side arm as extended knee
Vinyasa / repeat
Vinyasa to Child's pose 8-10 breaths
Warrior II / Extended side angle with block
Vinyasa
Dancer's pose
Vinyasa
Squat 8-10 breaths - optional crow
Downward facing dog
Child's pose 8-10 breaths
Cowface
Seated wide angle forward fold 10-12 breaths
Bridge
Supine twist
Happy baby
Legs up the wall

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WEDNESDAY'S PRACTICE

8/21/2015

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"For thousands of years, yoga has been a tool to open the mind and body, bringing transformation. At its core, yoga is a process that involves confronting your limits and transcending them." Joel Kramer

In your practice this evening, be particularly attentive to what you perceive as your limitations. Use the breath to intentionally explore these perceptions, move with integrity, and discover where your body needs to go.

Supine 10-12 breaths
Moving bridge with the breath
Supine twist
Leg extensions with a strap
Cobbler's pose
Downward facing dog
Mountain
Half sun x 3 with the breath
5 pointed star /Triangle
Vinyasa
Revolved triangle with a block
Vinyasa
Hand to big toe pose with a strap
Squat 5-6 breaths
Vinyasa
Yogic bicycle with the breath
Gate pose
Legs up the wall
Supine twist
Yogi's choice
Final relaxation

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TUESDAY'S PRACTICE

8/18/2015

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"Yoga is the perfect opportunity to be curious about who you are." Jason Crandell

Mountain 8-10 breaths
Standing crescent flow with the breath
Half sun x 3
Classic sun x 3
Chair to circular lunge flow with open arms
Squat pose
Chair to circular lunge flow with twist
Squat pose / optional crow
Revolved hand to knee or big toe pose
Vinyasa
Child's pose
Hero's pose
Leg extension / core work
Reverse plank
Head to knee pose
Sage twist
Bridge / optional leg extension
Happy baby
Yogi's choice
Final relaxation

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SATURDAY'S PRACTICE

8/15/2015

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"Yoga is a powerful vehicle for change. As you build strength, you start to believe in your own potential." Tiffany Cruikshank

Today we continue to develop an awareness of the Mula and Uddiyana to support the breath and body in our practice.

Easy seated pose 10-12 breaths
Churn the mill - both directions
Seated staff pose - engage bandhas - 10-12 breaths
Half boat 5-6 breaths x 2
Cobbler's pose
Mountain
Forward fold / Lunge / repeat
Classic sun x 2
Warrior II / Extended side angle
Vinyasa
Triangle / Reverse
Vinyasa
Revolved hand to knee pose
Vinyasa
Child's pose 10-12 breaths
Side plank
Child's pose
Boat pose x 2
Seated wide angle forward fold
Sage twist
Supported bridge 10-12 breaths
Figure 4 stretch
Yogi's choice
Final relaxation

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WEDNESDAY'S PRACTICE

8/14/2015

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Time on your mat is time exploring an awareness of yourself.

In this evening's practice, we'll explore the bandha's as a tool to support this awareness of self. Bandha is a Sanskrit word meaning "lock" or "seal." There are three bandhas, but we'll focus on two that help control the breath, keep your body strong, and maintain awareness as you move through the postures.

Mula bandha, or the root lock, is a steady contraction and lifting of the perineum that keeps the energy and breath lifting toward your belly.

Uddiyana bandha, is a steady contraction similar to pulling your belly button up and in towards your spine

Holding this 2 bandhas builds the core strength and stability through your practice.

Supine - knees supported with blanket underneath - 8-10 breaths
Pelvic rocking with the breath - focus on changes in lumbar curve
Come to stillness as you explore engaging mula and uddiyana bandha
Happy baby - 5-6 breaths
Reclining cobbler's pose
Mountain 8-10 breaths - engage bandhas
Chair 5-6 breaths / Forward fold 5-6 breath / Half-forward fold 5-6 breaths
Chair flow with the breath x 3
Warrior I with eagle arms / Pyramid
Vinyasa / sense the engagement of the bandha's
Warrior II - prayer hands / Wide angle forward fold
Vinyasa
Warrior III
Vinyasa
Child's pose
Locust pose x 2
Child's pose
Torso curl x 3
Reverse table
Revolved head to knee pose
Deer pose
Bridge
Yogi's choice
Final relaxation

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TUESDAY'S PRACTICE

8/13/2015

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"Peace begins when expectation ends." Sri Chinmoy

What expectations do you bring to your practice this morning? As you explore each asana, or pose, let go of what it's supposed to look like and find the peaceful that remains.

Mountain 10-12 breaths
Standing crescent flow with the breath
Chair 8-10 breaths
Forward fold with the breath
Chair / forward fold flow
Downward facing dog 8-10 breaths
Classic sun x 2
Warrior I / Pyramid / Vinyasa / repeat
Triangle / Reverse Warrior / Vinyasa / repeat
Eagle pose
Vinyasa
Child's pose
Locust pose x 3
Child's pose
Yogic bicycle with the breath
Seated wide angle forward fold
Repeat with lateral fold
Sage twist
Happy baby
Yogi's choice
Final relaxation

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SATURDAY'S PRACTICE

8/10/2015

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"Yoga is like music. The rhythm of the body, the melody of the mind and the harmony of the soul creates the sympathy of life." B.K.S. Iyengar

Seated 8-10 breaths
Lateral fold -- move with breath
Change cross of legs / repeat other side
Seated twist 8-10 breaths
Spinal balance - flow with breath
Downward face
Forward fold
Mountain
Warrior I - flow to cactus arms with the breath
Vinyasa
Warrior II / Reverse Warrior flow
Vinyasa
Tree / Warrior III
Vinyasa
Child's pose 10-12 breaths
Half frog
Camel
Child's pose 10-12 breaths
Side plank
Thread the needle
Cobbler's pose
Supine twist
Yogi's choice
Final relaxation

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