• 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
   

TUESDAY'S PRACTICE

8/31/2015

0 Comments

 
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
0 Comments

SATURDAY'S PRACTICE

8/30/2015

0 Comments

 
"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

0 Comments

TUESDAY'S PRACTICE

8/30/2015

0 Comments

 
"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

0 Comments

SATURDAY'S PRACTICE

8/22/2015

0 Comments

 
"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

0 Comments

WEDNESDAY'S PRACTICE

8/21/2015

0 Comments

 
"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

0 Comments

TUESDAY'S PRACTICE

8/18/2015

0 Comments

 
"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
0 Comments

SATURDAY'S PRACTICE

8/15/2015

0 Comments

 
"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



0 Comments

WEDNESDAY'S PRACTICE

8/14/2015

0 Comments

 
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



0 Comments

TUESDAY'S PRACTICE

8/13/2015

0 Comments

 
"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




0 Comments

SATURDAY'S PRACTICE

8/10/2015

0 Comments

 
"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
0 Comments
<<Previous


    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