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Saturday's practice

11/28/2015

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"To perform every action artfully is yoga." Swami Kripalu

Enjoy a slower, more intentional practice this morning. Take the opportunity to purposely explore each pose. Release any judgement, fear or anxiety to with each exhale.
​
  • Child's pose 10-12 breaths
  • Chandra Namaskar 
  • Mountain
  • Moon Salutation x 2
  • Tiptoe balance x 2
  • Vinyasa 
  • Child's pose 8-10 breaths
  • Yogic bicycle
  • Reverse table
  • Yogic bicycle
  • Upward facing plank
  • Seated wide angle forward fold - rest head on block
  • Resting pigeon
  • Supine twist
  • Yogi's choice
  • Final relaxation

Picture
Picture
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WEDNESDAY'S PRACTICE

11/25/2015

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"Live in the present, the past has its lessons from which you've learned but it's gone, so leave it behind you and focus on the future you have in front of you."

As you settle into your practice this afternoon, glean the gold from the past, but chose to let the negative stay buried there.
  • Supine - restorative cobbler's pose on bolster 3-4 minutes
  • Bridge pose 5-6 breaths
  • Knees to chest
  • Bridge flow 
  • Windshield wiper the knees
  • Yoga bicycle
  • Windshield wiper the knees
  • Mountain
  • Classic sun x 3
  • Goddess / move with prayer hands
  • Wide angle forward fold 
  • Lunge - flow arms open and closed
  • Vinyasa / repeat from Goddess
  • Revolved hand to knee or hand to big toe
  • Vinyasa to child's pose
  • Sphinx 8-10 breaths
  • Cobbler's pose / sit on edge of blanket / rest head on block
  • Deer pose
  • Restorative bridge with block
  • Yogi's choice
  • Legs up the wall
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SATURDAY'S POST

11/21/2015

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"Gratitude unlocks the fullness of life. It turns what we have into enough, and more. It turns denial into acceptance, chaos into order, confusion to clarity...Gratitude makes sense of our past and brings peace for today." Melanie Beattie
​
  • Supine, right cheek to the mat - 8-10 breaths
  • Turn left cheek to the mat - 8-10 breaths
  • Child's pose 8-10 breaths
  • Sphinx pose
  • Dolphin plank x 2
  • Downward facing dog 8-10 breaths
  • Forward fold
  • Mountain
  • Standing crescent
  • Goddess flow / lunge / lunge twist
  • Vinyasa / repeat
  • Warrior II / Proud warrior / Side angle
  • Vinyasa /repeat
  • Dancer's pose
  • Vinyasa
  • Child's pose
  • Bow x 2
  • Spinal balance / opposite arms to foot
  • Downward facing dog
  • Pigeon - resting or king
  • Bridge
  • Supine twist
  • Yogi's choice
  • Final relaxation
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WEDNESDAY'S PRACTICE

11/18/2015

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"Today I choose to be grateful for everything I have, kind to myself and to others...happy to be alive...present...here and now."  myyogaon.com

Make the conscious choice this afternoon to find a place of gratitude in your practice. As you focus on your breath, create a mental image on breathing in love...exhaling gratitude.
  • Supine using a blanket roll along the spine to open the heart.
  • Spinal twist
  • Kneeling Sun Salutation
  • Downward facing dog
  • Mountain
  • Half Sun x 3 with Upward Salute
  • Downward facing dog / extend rt. leg 
  • Lunge rt. 5-6 breaths / open arms 5-6 breaths
  • Vinyasa / repeat
  • Warrior I with Eagle arms / Humble Warrior
  • Vinyasa / repeat
  • Triangle 5-6 breaths / bring top arm behind back 5-6 breaths
  • Half moon
  • Vinyasa 
  • Child's pose
  • Spinal Balance optional 3-legged dog with knee to nose
  • Child's pose
  • Cowface pose - use strap as needed 
  • Seated wide angle forward fold 8-10 breaths
  • Supported bridge 10-12 breaths
  • Supine twist 10-12 breaths
  • Legs up the wall
  • Final relaxation
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SATURDAY'S PRACTICE

11/14/2015

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" The attitude of gratitude is the highest yoga." Yogi Bhajan

Find a sense of gratitude as you flow through your practice this morning. Let go of regret...judgement...negative thoughts.
  • Mountain pose 10-12 breaths
  • Forward fold 5-6 breaths
  • Low Lunge / Downward Facing Dog / Low Lunge
  • Lunge / Lunge Twist / Vinyasa
  • Warrior II / Straighten front leg / move into a deeper Warrior II
  • Vinyasa
  • Pyramid / Vinyasa
  • Triangle / Reverse / Vinyasa
  • Hand to big toe pose with strap
  • Vinyasa
  • Child's pose 10-12 breaths
  • Camel pose x 2
  • Seated wide angle forward fold
  • Cobbler's pose
  • Pigeon pose
  • Bridge pose
  • Supine twist - 10-12 breaths
  • Yogi's choice
  • Final relaxation
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SATURDAY'S PRACTICE

11/7/2015

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"Gratitude unlocks the fullness of life. It turns what we have into enough, and more. It turns denial into acceptance, chaos to order, confusion to clarity." Melody Beattie


  • Mountain 10-12 breaths
  • Standing Crescent
  • Forward Fold - 6-8 breaths / easy twist
  • Lunge / Downward Facing Dog / Lunge
  • Sun A x 2
  • Warrior I / Humble Warrior
  • Vinyasa
  • Piramid / Revolved Triangle
  • Vinyasa
  • Warrior II / Proud Warrior
  • Vnyasa
  • Triangle - open heart by dropping top arm behind back
  • Vinyasa
  • Dancer's pose
  • Downward Facing Dog
  • Child's pose 8-10 breaths
  • Supine leg extension core work
  • Locust pose x 2
  • Downward Facing Dog
  • Pigeon pose / sage twist
  • Bridge x 2
  • Supine twist
  • Happy baby
  • 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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