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saturday's practice

8/26/2016

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"Every waking moment we talk to ourselves about the things we experience. Our self-talk, the thoughts we communicate to ourselves, in turn control the way we feel and act."  ~ John Lembo

As you settle into your practice this morning, take a few minutes to listen to your thoughts. What do you hear? Is it positive, encouraging and uplifting? Do you tend to carry negative thoughts and expectations to class? If so, set an intention to recognize, then release anything that does not serve you well this morning.

  • Easy seated pose - 10-12 breaths
  • Churn the mill 
  • Knees down modified vinyasa - flow with the breath
  • Kneeling lunge 5-6 breaths / downward facing dog / lunge 
  • Forward fold
  • Mountain
  • Chair / lunge / lunge twist
  • Vinyasa / repeat chair / lunge flow
  • Chair / lunge / lightening lunge
  • Vinyasa / repeat chair / lung flow
  • Warrior I / Pyramid / Revolved triangle
  • Vinyasa / repeat Warrior flow
  • Dancer's pose
  • Vinyasa
  • Child's pose
  • Modified bow pose / optional revolved bow
  • Child's pose
  • Spinal balance / optional revolved bind
  • Child's pose
  • Side plank
  • Seated forwad fold
  • Half lord of the fishes
  • Bridge pose
  • Supine twist 
  • Yogi's choice
  • Final relaxation

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WEDNESDAY'S PRACTICE

8/23/2016

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"One of the fundamental principles of yoga: A small action done repeatedly can make an enormous difference." Dr. Timothy McCall

In our practice today, we'll focus on a small action that yields enormous benefits.
  • Supine - Allow your breath to be soft -- release tension and stress with each exhale
  • Table - extend opposite hand and leg - hold in stillness 5-6 breaths - flow with the breath 5-6 times
  • Downward facing dog - pedal the feet to begin to warm up the back of the body
  • Forward fold - 7-8 breaths 
  • Mountain - Place a strap around the ankles. Engage the inner and outer edges of the feet by pressing outer ankles against the strap. Feel the engagement of the muscle chain of the inner legs. As we move through our practice, we'll try to find this sensation in our standing poses.
  • Sun A x 2
  • Warrior I / Warrior II - Focus on engaging inner and outer edges of the feet, especially the back leg.
  • Vinyasa / Repeat Warrior series
  • Side Angle x 5-6 breaths
  • Vinyasa / Repeat Side Angle
  • Squat pose 7-8 breaths - be mindful of any limitations of movement
  • Dancing Shiva 10-12 breaths each side
  • Vinyasa
  • Child's pose 10-12 breaths
  • Head to knee pose / Revolved head to knee pose
  • Cow-face pose - use strap if hands do not touch behind the back
  • Locust pose x 2
  • Thread the needle 8-10 breaths
  • Figure 4 stretch
  • Yogi's choice
  • Final relaxation
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SATURDAY'S PRACTICE

8/19/2016

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"Yoga is the dance between control and surrender - between pushing and letting go - and when to push and when to let go becomes part of the creative process, part of the open-ended exploration of your being." Joel Kramer
  • Mountain pose
  • Forward fold flow with the breath
  • Chair pose 7-8 breaths
  • Forward fold / half forward fold
  • Downward facing dog 7-8 breaths
  • Sphinx pose
  • Child's pose
  • Mountain pose
  • Moon salutation -
  • Standing crescent
  • Goddess
  • Starfish
  • Triangle
  • Extended side angle
  • Lunge
  • Squat
  • Lunge
  • Extended side angle
  • Triangle
  • Starfish
  • Goddess
  • Standing crescent
  • Standing half lotus
  • Downward facing dog
  • Child's pose
  • Boat x 2
  • Upward facing plank or reverse plank
  • Cobbler's pose
  • Supine twist
  • Yogi's choice
  • Final relaxation
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SATURDAY'S PRACTICE

8/12/2016

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"When the breath wanders the mind also is unsteady. But when the breath is calmed the mind too will be still, and the yogi achieves long life. Therefore, one should learn to control the breath."          Hatha Yoga Pradipika


  • ​Mountain pose - eyes closed - feel the breath moving
  • Standing crescent pose
  • Standing twist with T-shaped arms 4-5 breaths each side
  • Lunge (hands down)
  • Downward facing dog 7-8 breaths 
  • Lunge other side
  • Sun A x 2
  • Pyramid (block on each side of front foot) 
  • Modified Warrior III - keep hands on blocks - focus on leveling hips
  • Vinyasa (optional) - Repeat Pyramid / Modified Warrior III
  • Warrior III
  • Vinyasa
  • Eagle pose 
  • Vinyasa
  • Child's pose 10-12 breaths
  • Camel (full or modified) x 2
  • Dolphin plank x 2
  • Slow/easy cat/cow
  • Gate pose
  • Seated wide legged forward fold
  • Bridge with block between knees
  • Supine twist
  • Yogi's choice
  • Final relaxation




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WEDNESDAY'S PRACTICE

8/9/2016

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"The pose begins when you want to get out of it." Baron Baptiste

This evenings we'll spend a few extra breaths in most of the poses. As you linger there, notice where your body and mind tends to go. Do your thoughts move directly to the negative or can you find a place of patient acceptance?
  • Supine 10-12 breaths
  • Begin to flow the arms overhead, moving with the breath
  • One knee to chest, other leg hovers just off the mat x 3 rounds
  • Bridge 10-12 breaths
  • Hip opener with strap - leg up, out and over to opposite side
  • Knees to chest - move to massage lower back
  • Table - cat and cow
  • Downward facing dog 10-12 breaths
  • Lunge / arms up 7-8 breaths / twist 7-8 breaths
  • Downward facing dog / repeat lunge series other side
  • Warrior I arms overhead 7-8 breaths / arms out, gaze up 7-8 breaths
  • Vinyasa / repeat Warrior series other side
  • Triangle 10-12 breaths
  • Vinyasa / repeat other side
  • Wide angle forward fold 10-12 breaths / optional twist
  • Standing hand to big toe pose
  • Eagle pose
  • Vinyasa 
  • Child's pose with optional side stretch
  • Side plank 7-8 breaths / optional knee down 
  • Cat/cow - 5-6 rounds with the breath
  • Bow pose - full or half x 2
  • Slow cat/cow with the breath
  • Pigeon 7-8 breaths / optional king pigeon
  • Downward facing dog - repeat other side
  • Supine - knees to chest - gentle rocking motion
  • Supine twist 10-12 breaths
  • Yogi's choice
  • Final relaxation
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SATURDAY'S PRACTICE

8/5/2016

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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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