Blog Archives

saturday's practice

8/26/2016

"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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