WEDNESDAY'S PRACTICE

"Breathe in the breath of life, all the way to the tip of your toes. Inhale peace...exhale chaos."


In your practice this morning, use the breath to move you peacefully through the asanas. If your mind wanders, allow the breath to release the clutter.

• Seated - 10-12 breaths
• Seated circles / side bend / forward fold
• Spinal balance
• Downward facing dog 8-10 breaths
• Mountain
• Forward fold / Lunge / downward facing dog
• Lunge / Lunge twist / Vinyasa
• Warrior II / Reverse Warrior / Vinyasa
• Warrior II / Side Angle / Vinyasa
• Warrior III / Vinyasa
• Child's pose 8 - 10 breaths
• Locust pose x 2
• Child's pose
• Dolphin pose x 2
• Thread the needle
• Bridge
• Block under sacrum - legs extended up
• Figure 4 stretch
• Supine twist
• Final relaxation

TUESDAY'S PRACTICE9/22/2015
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"Every waking moment we talk to ourselves about the things we experience. Our self-talk, the thoughts we communicate to ourselves, in turn control the way we feel and act."  ~ John Lembo

• • • Mountain
    • Half sun x 2
    • Sun A x 2
    • Sun B x 1
    • Warrior I / Warrior III / vinyasa / repeat
    • Pyramid / Standing Splits / vinyasa / repeat
    • Triangle / Reverse Triangle / vinyasa / repeat
    • Dancer’s pose
    • Vinyasa 
    • Child’s pose 
    • Downward facing dog / knee to nose / right - left elbow
    • Child’s pose
    • Dolphin plank / child’s pose / repeat
    • Thread the needle
    • Hero pose with eagle arms
    • Spinal twist
    • Yogi’s choice
    • Final relaxation
    
    
    

SATURDAY'S PRACTICE9/12/2015
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"There is a voice that doesn't use words. Listen." Rumi

As you move through your practice, listen to what your body as it speaks through an unspoken language of breath...motion...and...stillness.

- Standing - 10-12 breaths
- Easy arm swings right to left
- Tree pose - feel the motion of standing foot respond to maintain balance
- Forward fold - keep soft knees - breath deeply & allow the body to respond
- Downward facing dog 8-10 breaths
- Plank 2-3 breaths
- Sphinx 5-6 breaths
- Child's pose
- Downward facing dog / Lunge
- Warrior I - Centering arm flow 
- Vinyasa
- Warrior II - Gathering Chi arm flow
- Vinyasa
- Dancing Shiva
- Wide angle forward fold
- Side plank
- Child's pose
- Reclining lateral hand to big toe pose
- Fish pose
- Bridge - optional leg extension
- Happy baby
- Supine twist
- Yogi's choice
- Final relaxation


SATURDAY'S PRACTICE9/5/2015
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"When we clear our vision of the covering of habits, opinions, ideas, and their projections about what is real and what is false, we gaze beyond outer differences toward the absolute Truth." ~~ David Life 

A drishti (view or gaze) is a specific focal point that is used during meditation or while holding a yoga posture that allows the mind to focus and move into a deep state of concentration. In this mornings practice, allow the use of a drishti to deepen your experience in each of the asanas.

- Mountain pose 8-10 breaths
-Prayer hands flow in sync with the breath
-5-Pointed star 8-10 breaths / Lunge / Child's pose
-Goddess pose 8-10 breaths / Lunge / Downward facing dog
-Warrior I / Humble Warrior / Vinyasa
-Warrior I / Warrior III / Vinyasa
-Pyramid / Warrior III / Vinyasa
-Vinyasa / Child's pose 10-12 breaths
-Locust pose x 2
-Easy cat/cow
-Seated forward fold
-Head to knee pose
-Fish pose
-Cow-face pose
-Figure 4 stretch
-Yogi's choice
-Final relaxation
WEDNESDAY'S PRACTICE9/2/2015
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"We learn and grow and are transformed not so much by what we do but by why and how we do it."     Sharon Salzberg


As you begin your practice, take a few moments to think about what you bring to your mat, expectations, judgments, anxiety. What do you need to keep and what do you need to encourage in your practice? Allow that awareness to be present with each breath.

• Seated 10-12 breaths
• Cat / cow
• Child's pose / Half plank / Cobra flow
• Downward facing dog 8-10 breaths
• Mountain pose
• Inhale arms up / exhale and rotate wrists, bringing hands to heart center
• Chair / forward fold flow
• Downward facing dog / Warrior I / Repeat
• Vinyasa
• Warrior II / Reverse Warrior II / Downward facing dog
• Warrior II / Extended side angle
• Vinyasa
• Dancing Shiva
• Downward facing dog
• Child's pose 8-10 breaths
• Gate pose
• Fish pose       
• Happy baby
• Knees to chest
• Supine staff pose - optional leg circles
• Wind shield wiper knees
• Supine twist
• Final relaxation