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SATURDAY'S PRACTICE

9/16/2017

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"Enjoy the little things in life because one day you will look back, and realize those were the big things." 

A seasoned yoga practitioner knows how to enjoy the ultimate moments of yoga...a perfectly balanced tree pose, feeling the power of a vinyasa or finding courage in your headstand. As great as those are, it's the little moments that get us there. This morning we'll use those small moments to build toward Natarajasana, or Dancer's pose. Allow your body to release into those poses.

  • Mountain pose 10-12 breaths
  • Focused breath - 3 rounds
  • Clasped hands stretch / chest opener
  • Standing hand to knee pose 8-10 breaths
  • Forward fold - Use the exhale to release deeper into the fold
  • Lunge - Allow the front of the back leg to lengthen
  • Downward facing dog
  • Table
  • Half - Camel
  • Vinyasa
  • Standing quad stretch
  • Warrior I - Rt. leg forward - Lt. arm extended overhead
  • Warrior III - Forward fold
  • Vinyasa
  • Warrior I - Lt. leg forward - Rt. arm extended overhead
  • Warrior III - Forward fold
  • Vinyasa
  • Dancer's pose
  • Vinyasa
  • Child's pose
  • Boat pose x 2
  • Table or upward facing plank
  • Pigeon pose
  • Bridge
  • Supine twist
  • Yogi's choice
  • Final relaxation


  • ​
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September 13th, 2017

9/13/2017

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"Letting go is the hardest asana."

Most of us come to yoga to increase flexibility, fitness and or strength. Yoga offers these...plus an added bonus, one that can be found only by letting go. In your practice this evening, let go of the tension held in your body, to loosen it, soften it, open it, so that internal blockages and obstructions, formed by negative emotions and thoughts, can be shaken up, cleansed and washed away.

  • Child's pose 10-12 breaths
  • Kneeling plank / easy cobra / child's pose flow
  • Gate / kneeling half moon
  • Downward facing dog
  • Mountain
  • Chair flow 
  • Lunge / add twist 
  • Downward facing dog
  • Goddess pose 8-10 breaths / Triangle
  • Vinyasa or forward fold
  • Warrior II / Side angle
  • Vinyasa or forward fold
  • Tree or standing half bound lotus
  • Vinyasa 
  • Child's pose 8-10 breaths
  • Side plank
  • Bow or half-bow
  • Downward facing dog / plank flow (modify - knees down)
  • Pigeon 7-8 breaths
  • Prone chest opener
  • Knees to chest / Spinal rolls
  • Supine twist
  • Yogi's choice
  • Final relaxation

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SATURDAY'S PRACTICE

9/9/2017

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​The value of your practice is ultimately entwined with your intention to uncover your true value."

As you settle into your practice this morning, ask yourself what you value from your yoga practice. Use each asana...each breath...each thought to find yourself within your practice.
  • Seated 10-12 breaths
  • Churn the mill
  • Deer pose with twist
  • Plank 8-10 breaths
  • Downward facing dog 8-10 breaths
  • Forward fold
  • Mountain
  • Warrior II - Archer flow - allow gaze to follow hand
  • Vinyasa
  • Warrior II - Side angle - optional bind
  • Vinyasa
  • Tree - hands at heart center - find a smooth transition to Warrior III 
  • Vinyasa
  • Child's pose 10-12 breaths
  • Yoga bicycle - smooth flow with your breath
  • Supine leg circles
  • Pigeon - 8-10 breaths
  • Head to knee pose
  • Cobbler's pose
  • Bridge x 2
  • Spinal twist
  • Yogi's choice
  • Final relaxation
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WEDNESDAY'S PRACTICE

9/6/2017

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​"Commitment is what transforms a promise into reality." Abraham Lincoln

What commitment brings you to your practice this evening? A commitment to relieve stress...increase flexibility...or to gain strength?? Whatever your reason, honor that commitment by staying present in order to discover that promise as you move tailor tonight's practice to serve your reality.
  • Child's pose - 10-12 breaths
  • Prone - slowly windshield wiper your legs
  • Spinal balance 
  • Lunge - high or low 
  • Downward facing dog
  • Forward fold
  • Mountain
  • Tree pose 8-10 breaths
  • Warrior I - eagle arms
  • Vinyasa
  • Pyramid 
  • Vinyasa
  • Lunge -- Wide angle forward fold
  • Vinyasa
  • Standing hand to big toe pose
  • Vinyasa
  • Child's pose 10-12 breaths
  • Downward facing dog - knee to nose flow or spinal balance flow
  • Thread the needle
  • Seated forward fold - 10-12 breaths
  • Cobbler's pose
  • Supine twist
  • Yogi's choice
  • Legs up the wall
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SATURDAY'S PRACTICE

9/1/2017

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"Yoga is the journey of the self, to the self, through the self."

Today's class will be taught by a wonderful yogi, and I know that you'll enjoy her class. If you're unable to make it to class, I'll share one of my favorite practices. Remember to listen closely to your body and honor its wisdom.
  • Mountain 8-10 breaths
  • Half sun x 2 - holding each pose as long as you wish
  • Sun A x 1 
  • Sun A x 2 moving with the breath
  • Sun B  
  • Forward fold 5-6 breaths
  • Mountain
  • Warrior II
  • Extended side angle
  • Vinyasa
  • Triangle
  • Forward fold 5-6 breaths - big toe hold or palms under feet
  • Downward facing dog
  • Child's pose
  • Hero's pose with eagle arms
  • Camel pose
  • Thread the needle
  • Pigeon
  • Supine spinal twist
  • 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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