Blog Archives

SATURDAY'S PRACTICE

12/30/2017

"Surrender to what is. Let go of what was. Have faith in what will be." Sonia Ricotti
In today's practice, the last Saturday of the year, we'll frequently focus on the exhale. With each reminder, come back to the for today's class.

Seated - 3 - 4 minutes
Seated twist / cat/cow / forward fold
Spinal balance
Downward facing dog
Low lunge
Dolphin plank
Downward facing dog
Forward fold
Mountain 8-10 breaths
Classic Sun x 3
Mountain 8-10 breaths
Warrior I with cloud hands
Vinyasa
Pyramid - Revolved Triangle
Vinyasa
Tree pose - optional transition to Dancing shiva
Vinyasa
Child's pose
Dolphin plank - optional lift foot off mat 2-3 inches
Yoga bicycle 2-3 set - Knees to chest in between
Figure 4 stretch 10-12 breaths
Double pigeon
Supine twist
Yogi's choice
Final relaxation

0 Comments

SATURDAY'S PRACTICE

12/23/2017

0 Comments

“Dare to love yourself as if you were a rainbow with gold at both ends.”
― Aberjhani

Mountain pose - 10-12 breaths
Standing crescent - flow with the breath
Standing hand to knee pose
Forward fold 8-10 breaths - move in response to where you feel tightness
Lunge - 5-6 breaths
Downward facing dog 8-10 breaths
Lunge twist
Vinyasa
Revolved standing hand to knee pose
Vinyasa
Pyramid / Revolved Triangle
Vinyasa
Revolved hand to big toe pose
Vinyasa
Child's pose 10-10 breaths
Boat pose x 3
Reverse table/plank
Bridge 6-8 breaths x 2
Legs up the wall or shoulderstand
Figure 4 stretch
Supine twist
Yogi's choice
Final relaxation

0 Comments

WEDNESDAY'S PRACTICE

12/20/2017

0 Comments

"If you seek peace, be still. If you seek wisdom, be silent. If you seek love, be yourself." Becca Lee

Easy seated pose -10-15 breaths
Easy seated twist / forward fold / change cross of legs - repeat
Spinal balance
Downward facing dog
Sun A x 2
Forward fold - 10-12 breaths
Warrior II / Reverse
Vinyasa
Warrior II / Side angle
Vinyasa
Warrior II / Triangle
Vinyasa
Wide angle forward fold / optional twist
Eagle pose
Vinyasa
Child's pose 15-20 breaths
Flowing spinal balance or 3-legged dog flow
Lizard
Downward facing dog
Pigeon pose
Spinal twist
Yogi's choice
Final relaxation

0 Comments

SATURDAY'S PRACTICE

12/16/2017

0 Comments

"Controlling the breath is a prerequisite to controlling the mind and body." Swami Rama

Mountain pose - 10-12 breaths
Standing crescent - flow with the breath
Arm swings with easy twisting to left and right
Forward fold 8-10 breaths - move in response to where you feel tightness
Lunge - 5-6 breaths
Downward facing dog 8-10 breaths
Lunge twist
Vinyasa
Warrior II - Opening the chest flow
Vinyasa
Pyramid / Revolved Triangle
Vinyasa
Revolved hand to big toe pose
Vinyasa
Child's pose 10-10 breaths
Boat pose x 3
Reverse table/plank
Bridge 6-8 breaths x 2
Legs up the wall or shoulderstand
Figure 4 stretch
Supine twist
Yogi's choice
Final relaxation

0 Comments

SATURDAY'S PRACTICE

12/9/2017

0 Comments

"Yoga is not about doing the asanas-it's about undoing what's in the way of the asanas. That is, rather than the end goal, it's the process we're after. All of the benefit and greatest potential for change lies in trying to both learn something about ourselves and to do something we couldn't previously do." Leslie Kaminoff

Child's pose - 10 12 breaths
Cat/cow flow
Downward facing dog - knees soft / pedal feet
Low lunge / add twist
Mountain
Crescent stretch
Lunge / optional back bend
Vinyasa or forward fold
Warrior I / Pyramid / Warrior III
Vinyasa or forward fold
Warrior II / Half moon pose
Vinyasa or forward fold
Standing wide leg forward fold / optional twist or side lunge
Dancing shiva
Vinyasa to child's pose
Side plank
Camel pose
Thread the needle
Pigeon or figure 4
Supine twist
Yogi's choice
Final relaxation

0 Comments

SATURDAY'S PRACTICE

12/2/2017

0 Comments

"Find the place inside yourself where nothing is impossible."
In your practice this morning, let go of expectations, judgments and fear. Instead, find the possibilities within each pose...finding exactly what you need at the moment.

Supine - build 3-part breath awareness with singing bowl
Cat/cow
Child's pose / modified plank / low cobra flow
Low lunge / easy hamstring stretch
Downward facing dog - knees soft / pedal feet
Forward fold
Mountain
Lunge with eagle arms / Pyramid with eagle arms
Vinyasa - optional forward fold instead
Warrior I - Warrior III - use block if needed
Vinyasa or forward fold
Lunge with hands clasped behind back / Pyramid
Vinyasa or forward fold
Squat / Crow / or Forward fold
Warrior III
Vinyasa to child's pose
Boat pose x 2 / Upward facing table or plank between poses
Head to knee pose
Sage twist
Bridge x 2
Figure 4
Supine twist
Yogi's choice
Final relaxation

0 Comments