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SATURDAY'S PRACTICE

10/31/2015

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"Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment." Buddha

As you settle into your practice, spend a few moments tuning your attention into this day's practice on your mat. Listen to your breath. Notice the movement it brings to your physical body. Allow your breath to deepen to a slower rhythm. Focus your thoughts on the positive...exhale the negative. Use your breath as a tool in your practice today to help you sustain your focus.
  • Seated 10-12 breaths
  • Seated circles / reverse direction
  • Mountain pose
  • Half sun x 3 - flow with the breath
  • Sun A x 3
  • Lunge / Extend single arm on side as back leg / Twist
  • Vinyasa 
  • Repeat lunge sequence
  • Vinyasa
  • Repeat lunge sequence & Vinyasa - use breath to stay present
  • Eagle pose
  • Shoulder opener with strap
  • Vinyasa to Child's pose - 8-10 breaths
  • Seated staff pose 
  • Seated wide angle forward fold
  • Head to knee pose / Sage twist / Repeat other side
  • Bridge pose
  • Supine twist
  • Figure 4 stretch
  • Happy baby
  • Final relaxation
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SATURDAY'S PRACTICE

10/24/2015

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"The pose begins when you want to leave it." Elkhart Yoga

As we spend a few extra moments in our poses this morning, take control over the impatience. Breath...focus...let go.

  • Mountain 10-12 breaths
  • 5 Pointed Star / Lateral side bend / Lunge
  • Forward fold / Chair / Flow
  • Lunge twist / Downward facing dog 
  • Warrior I / Humble Warrior / Vinyasa
  • Triangle / Reverse Triangle / Downward facing dog
  • Half-moon 
  • Wide Angle Forward Fold
  • Vinyasa 
  • Child's pose
  • Locust x 2
  • Child's pose
  • Boat pose x 2
  • Supine - leg extension with strap
  • Bridge pose x 2
  • Figure 4 stretch
  • Supine twist
  • Yogi's choice
  • Final relaxation
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SATURDAY'S PRACTICE

10/17/2015

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"You cannot always control what goes on outside. But you can always control what goes on inside." Mr. Yoga


  • Mountain
  • Crescent flow
  • Lunge with prayer hands - forward fold - repeat
  • Sun A
  • Sun A with chair pose
  • Warrior II - Extended side angle
  • Vinyasa
  • Warrior II - Extended side angle - optional bind
  • Vinyasa
  • Dancer's pose
  • Vinyasa to child's pose
  • Downward facing dog - alternate leg extensions
  • Thread the needle
  • Head to knee - half lord of the fishes
  • Seated wide angle forward fold
  • Bridge with leg extension / repeat
  • Figure 4 stretch
  • Supine twist
  • Yogi's choice
  • Final relaxation
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TUESDAY'S PRACTICE

10/13/2015

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"What lies behind us and what lies before us are tiny matters compared to what lies within us."                                         Ralph Waldo Emerson

Step to your mat and turn your attention to listen within.


  • Mountain
  • Half sun x 2
  • Sun A x 2
  • Sunflower flow / lunge / vinyasa / repeat
  • Downward facing dog / knee to nose / right elbow / left elbow
  • Warrior I / Warrior III / vinyasa / repeat
  • Pyramid / standing splits / vinyasa repeat
  • Vinyasa
  • Child’s pose
  • Dolphin plank / child’s pose / repeat
  • Hero pose with eagle arms
  • Thread the needle
  • Hero
  • Reclining hero
  • Spinal twist
  • Yogi’s choice
  • Final relaxation
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SATURDAY'S PRACTICE

10/10/2015

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"Yoga asks you to make peace with the deepest, most terrifying parts of yourself and then make that same peace with the external world."
~ Kino MacGregor, Yoga Teacher 

This morning we'll work toward a deeper pose, Bound Extended Side Angle. Find peace with where you are with each progression we make to prepare the body for this intense pose. No judgement, expectations or regrets.
  • Bound Angle pose - elevate hips on a blanket - 10 - 12 breaths
  • Cowface - use strap as needed
  • Kneeling Lunge / Half Monkey flow
  • Downward Facing Dog
  • Forward fold 10 - 12 breaths
  • Mountain
  • Sun A x 2
  • Lunge with open twist
  • Vinyasa
  • Warrior II / Extended Side Angle
  • Vinyasa
  • Warrior II / Extended Side Angle - optional bind
  • Vinyasa
  • Tree or Standing Bound Half Lotus
  • Vinyasa to Child's pose
  • Side Plank
  • Thread the needle
  • Supine Leg circles - both directions
  • Supine Bound Angle pose
  • Supine Twist
  • Yogi's choice
  • Final Relaxation


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WEDNESDAY'S PRACTICE

10/7/2015

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"The quieter you become, the more you can hear." Baba Ram Dass

In our practice this afternoon, we'll build towards finding a quiet place to allow us to listen deeper to what our bodies are telling us.
  • Seated 10-12 breaths
  • Seated warm-up
  • Cat / Cow / Child's pose / flow
  • Plank / Sphinx / Child's pose
  • Downward facing dog / Plank / Cobra / flow x 3
  • Child's pose
  • Downward facing dog / Lunge / repeat
  • Downward facing dog / Forward fold
  • Mountain
  • Warrior I / Humble Warrior 
  • Warrior II / Side Angle
  • Triangle / Reverse Triangle
  • Warrior III
  • Downward Facing Dog 8-10 breaths
  • Child's pose
  • Yogic Bicycle with the breath
  • Happy Baby
  • Bridge with a block between thighs
  • Supine Twist - 8-10 breaths
  • Yogi's choice
  • Final Relaxation
  • Seated Meditation
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TUESDAY'S PRACTICE

10/6/2015

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"Each morning we are born again. What we do today is what matters most." Buddha
  • Mountain 8-10 breaths
  • Wide angle forward fold 8-10 breaths
  • Side lunge left/right
  • Sun A x 2
  • Lunge - twist / Vinyasa / repeat
  • Lunge - open twist / Vinyasa / repeat
  • Warrior II / Side angle / Vinyasa / repeat
  • Side angle - optional bind / Vinyasa / repeat
  • Wide angle forward fold / arms clasped behind back
  • Standing half lotus
  • Downward facing dog 8-10 breaths
  • Child's pose 10-12 breaths
  • Side plank
  • Side reclining hand to big toe
  • Boat x 2
  • Supine cobbler's pose
  • Bridge x 2 - optional leg extension
  • Knees to chest
  • Supine twist
  • Yogi's choice
  • Final relaxation
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SATURDAY'S PRACTICE

10/3/2015

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"“Exercises are like prose, whereas yoga is the poetry of movements. Once you understand the grammar of yoga; you can write your poetry of movements.” 
― Amit Ray, Yoga and Vipassana: An Integrated Life Style


  • Mountain - 10 - 12 breaths
  • Slow spinal twist moving with breath
  • Half sun x 3
  • Forward fold with hands clasped behind back
  • Shoulder opener with strap
  • Downward facing dog 5-6 breaths
  • Moon salutation 
  • Tree pose
  • Moon salutation
  • Standing half bound lotus
  • Pyramid pose / Reverse triangle
  • Downward facing dog
  • Half bow x 2
  • Bow pose
  • Bridge pose with block
  • Pigeon pose
  • Supine twist
  • Yogi's choice
  • 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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