Blog Archives

SATURDAY'S PRACTICE

10/31/2015

"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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