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WEDNESDAY'S PRACTICE

11/29/2017

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"Tension is who you think you should be. Relaxation is who you are."                                                                                       Chinese Proverb
This afternoon, leave all expectations and aspirations that cause stress, anxiety and worry. Instead, find yourself in the calming sound of your breath as you find steadiness in each asana.

  • Easy seated pose - bring attention to your breath
  • Side bend / easy forward fold / change cross of legs
  • Easy twist / easy forward fold
  • Cat / cow
  • Modified plank / cobra / half-dog flow
  • Downward facing dog
  • Forward fold
  • Mountain pose
  • Sun A x 2
  • Chair flow - move with the breath
  • Star / Moon flower flow
  • Warrior II / Reverse warrior / Triangle
  • Vinyasa
  • Star / Sunflower flow
  • Warrior II / Reverse warrior / Triangle
  • Vinyasa
  • Chair flow / optional balancing chair
  • Half-moon
  • Vinyasa to child's pose
  • Boat pose / Cobbler's pose / repeat
  • Bridge pose
  • Figure 2 pose
  • Supine twist
  • Yogi's choice
  • Final relaxation
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SATURDAY'S PRACTICE

11/17/2017

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"The struggle ends when the gratitude begins."   Neale Donald Walshe

As you settle into your practice this morning, take a few moments to release the worries, stress or tension you may have carried into class. Find a sense of gratitude to fill your thoughts as you move through each of the asanas.​
  • Crocodile - 15-20 breaths
  • Windshield wipes legs
  • Dolphin plank
  • Shinx pose
  • Gate pose / modified half-moon pose
  • Downdog - knees soft / pedal feet
  • Mountain
  • Half - sun
  • Sun A x 2 with lunge
  • Warrior II / Proud Warrior - flow with breath
  • Vinyasa - optional half-sun flow or forward fold
  • Triangle / Reverse - option to flow with breath
  • Vinyasa - optional half-sun flow or forward fold
  • Sunflower flow
  • Vinyasa - optional half-sun flow or forward fold
  • Moonflower flow
  • Vinyasa - optional half-sun flow or forward fold
  • Dancing shiva
  • Vinyasa to child's pose
  • Downdog or table - knee to nose
  • Pigeon to sage twist
  • Bridge
  • Spinal twist
  • Yogi's choice
  • ​Final relaxation



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WEDNESDAY'S PRACTICE

11/15/2017

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"Happiness cannot be traveled to, owned, earned, worn or consumed. Happiness if the spiritual experience of living every moment with love, grace and gratitude."                              Denis Waitley
  • Easy seated pose - explore a three part breath
  • Cat cow
  • Child's pose
  • Downward facing dog or extended puppy
  • Low lunge to hamstring stretch
  • Forward fold - 10-12 breaths
  • Chair / forward fold flow
  • Crescent stretch - left and right
  • Balancing chair
  • Lunge with eagle arms / fold
  • Vinyasa
  • Warrior I transition to Warrior III
  • Vinyasa
  • Warrior II / Proud Warrior
  • Vinyasa
  • Warrior III
  • Vinyasa to Child's pose
  • Head to knee pose
  • Sage twist
  • Happy baby
  • Yogi's choice
  • Final relaxation
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SATURDAY'S PRACTICE

11/11/2017

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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
  • Mountain - 10-12 breaths
  • Wave hands like clouds
  • Chair flow - move with the breath
  • Lunge - Pyramid
  • Vinyasa
  • Warrior I - Pyramid - Warrior III
  • Vinyasa
  • Triangle - Revolved Pyramid
  • Vinyasa
  • Hand to big toe pose
  • Vinyasa 
  • Child's pose
  • Staff pose
  • Bridge pose
  • Figure 4 pose
  • Supine twist
  • Yogi's choice
  • Final relaxation



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SATURDAY'S PRACTICE

11/4/2017

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

While we work through several rounds of sun salutations this morning, use your breath to control how your body and mind moves through your practice.
  • Seated - Bring your attention to the movement that your breath brings
  • Lateral stretch - move with your breath
  • Seated twist
  • Seated forward fold
  • Cat/cow
  • Downward facing dog - knees bent - pedal feet
  • Forward fold x 5-8 breaths with knees soft
  • Mountain
  • Half sun flow - move with your breath
  • Tree - foot as kickstand or low on shin
  • Sun A x 3
  • Forward fold 10-12 breaths
  • Chair flow
  • Crescent lunge 
  • Vinyasa or forward fold
  • Warrior II / Proud warrior / Side angle
  • Vinyasa or forward fold
  • Forward fold 10-12 breaths
  • Tree pose
  • Vinyasa
  • Child's pose
  • Side plank
  • Child's pose
  • Thread the needle
  • Supine twist
  • Yogi's choices
  • Final relaxation

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WEDNESDAY'S PRACTICE

11/1/2017

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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
  • Child's pose - 10-12 breaths
  • Prone - windshield wiper legs 
  • Forward Fold - 6-8 breaths / easy twist
  • Half Sun flow
  • Lunge / Downward Facing Dog / Lunge
  • Sun A with optional hero x 2
  • Warrior I / Humble Warrior
  • Vinyasa, Forward fold, or Half Sun flow 
  • Pyramid / Revolved Triangle
  • Vinyasa, Forward fold, or Half Sun flow
  • Warrior II / Proud Warrior
  • Vnyasa, Forward fold, or Half Sun flow
  • Triangle - open heart by dropping top arm behind back
  • Vinyasa, Forward fold, or Half Sun flow
  • 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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