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SATURDAY'S PRACTICE

12/30/2017

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"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

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SATURDAY'S PRACTICE

12/23/2017

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“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
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WEDNESDAY'S PRACTICE

12/20/2017

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"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


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SATURDAY'S PRACTICE

12/16/2017

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"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
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SATURDAY'S PRACTICE

12/9/2017

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"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
​
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SATURDAY'S PRACTICE

12/2/2017

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"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
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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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