Monthly Archives: March 2010

Spinal flows, pranayama. Mon

Heart Openers, Toe Stretch

Working on spinal flows this evening to open up the spine and keep the fluids moving freely.

Going over the 10 churnings again to see if anyone has any questions.

Lynne (Chandra) was in town for a workshop so she showed another addition to the toe stretch work that includes some of the basic hand balance work with it.  We will go into this tonight.

Not having done the flow turn from facedown to come onto the back for awhile so tonight is the night to go over that.  From prone position arms out from shoulders in “T” position. Inhale right arm overhead and over to the left side of the body palm facing up (your torso is on its side) rolling onto the right side, bending the left leg and place the sole of the left foot on the floor.  Pressing into the left foot shift the hips/body and move onto the back the left arm opens and you should be on your back, straighten the left leg and you are supine with the arms out in a “T” position.

Bridge rolls then bridge with a block supporting under the sacrum.  Bridge leg lifts, lifting heel of right foot then toes bending the knee and bringing it towards the chest. Lengthen the leg long over the hips toes towards the ceiling and keeping that length slowly lower the leg towards the floor when the foot is on the floor slide the foot back in position under the knee back to supported bridge. Alternate legs with the breath.

Fingers in the sand shoulder openers will also open the heart.

Come on in and breathe, flow and have a little aromatherapy.

Tonight’s aromatherapy blend will be Shanti.

 Live well, Laugh often, Love much……….

Tri Yoga flows, meditation & bliss

Yoga Moves

Friday & Sat I took a workshop from Lynne Andrews (Chandra) as I always try to do when she is in town.

Friday evening was all about spinal flows that was just wonderful. This was a trinity practice so there was more pranayama and meditation time for this session.  We all left The Lotus Room with that yoga Bliss feeling. Sharing a ride and friendship with 3 other yogini’s was also an added benefit to the evening. Thank you Sandi for driving.

Sat had 2 sessions the first was working at the wall.  TriYoga has many flows that are done using the wall (what I call the true teacher).  Since the wall doesn’t move it gives the body/mind a solid point of reference to work from and I always learn something from work on the wall.

The second session on Sat was at Level 2 with a Level 3 stretch added.  This is a challenging level but one I really love to practice. Some inversion work as well as more feet/toe work.  (Be ready next week I will be bringing some of this into the classes I teach next week.)

Thank you Chandra for a very special weekend and I am looking forward to seeing you again when your teacher Kali Ray comes to Seminole Yoga4All in the first part of April.

Namaste…………….

Fluid joints, open feet & balanced mind. Fri

Standing Strength, Toe Stretch, Yoga Moves

It’s Friday and the start of what looks like a beautiful weekend.  Sunny Florida will shine down on us this weekend so lets be ready by moving fluid through the joints (10 churnings) opening the feet (because they take us where we are going) & balance the mind with breath work.

Pranayama today will be multiple breath practices. Complete breath,Dirgha which means slow and deep, to bring us into the present moment and land us in our bodies, gentle Kapalabhati, or Skull Shining Breath.  Breath of Joy before the standing and after Toe stretch & 10 churnings.

Toe stretch it just wouldn’t be right to skip the feet. So today  adding in the toe stretch balance as I have in the other classes this week.  I am not teaching on Friday for 2 weeks, Mike is teaching the next two, so you will have plenty of time to practice before I see you again.  Stretching the feet stretches the mind. 🙂

I want to offer all my classes the “10 churnings” Continue reading Fluid joints, open feet & balanced mind. Fri →

10 Churnings- Toe stretch & balance~~ Shaking things up. Tues

Standing Strength, Toe Stretch, Yoga Moves

Begining with a little pranayama as we always do and adding in  The Breath of Joy for a little more awakening for this strong practice tonight.

Had a request for a more Hatha yoga practice so tonight the standing postures will have longer holds to ride the wave of the breath and feelings. Pantanjali says “Perfection is achieved when the effort to perform the asana becomes effortless and the infinite being within is reached.”  Mr Iyengar says” Relaxation in asana means release of unnecessary muscular tension in your body which allows serenity in the mind.”  Try to find this ease and relaxation in the poses tonight.

Love that toe stretch and adding to it tonight with a litte balance.  After the normal toe stretch coming into toe balance and adding on Continue reading 10 Churnings- Toe stretch & balance~~ Shaking things up. Tues →

Body Flow tech Tues

Yoga Moves

Annette is changing things up this week and brushing off a oldy but goody.

Going over the bow and arrow sequence. When bending deeply into the bend of the legs watch the knee ankle alignment. The move is the arms are at chest height hands are together then pulling back as when pulling back on a bow string the back leg bends then the body comes to center to gently twist toward the back. This even placement of the shoulders over the hips allows the body to twist more fully and evenly. This creates space in the spine.

Kneeling lunge with arms down… again the shoulders over the hips to lengthen the spine and to stretch the hip flexors. Continue reading Body Flow tech Tues →

Ten Churnings~ move that joint fluid baby.

Yoga Moves

Ten Churnings warm up

         Each movement can be done more than 5 times, this is how I presented it in class. I do 10 or more each direction.

1 & 2.  Feet, ankle, hips: Standing place top of right foot on the floor slightly behind left foot and make circles with the foot so that the movement causes the foot to go from the top of the foot to the ball of the foot on the sole and around again. Go 5 times in a circle one direction and 5 time in the other direction. This will open all the toes, foot, ankle and a little of the hip. Repeat with left leg. 5 times each direction.

3 Neck Rolls: chin to chest roll chin toward right shoulder, lift head to make half circle over to left shoulder~ chin to chest and repeat going to the right 5 times and to left 5 times.

4.Shoulder Rolls: BIG movements forward x5 backward x5

5&6 Wrist rolls: clasp hands with right thumb in front, arms are bent & elbows are touching each other at the mid-line shoulder height. Begin to roll the wrists in a circle the forearms will move up and down against each other 5 times in one direction. Change directions (this will feel weird). Change the clasp of the hands with the left thumb in front and repeat going in one direction then the other.

Continue reading Ten Churnings~ move that joint fluid baby. →

Assisting Wanda Mon

Yoga Moves

I will be assisting Wanda with her advanced class.

Tonight’s class was opening up the hamstrings, quads in preparation of backbends.

The hamstring stretches included Supta Padangusthasana using a strap or the next higher option was using the wall in a combination of handstand and yoga split.  Wow that will wake up those hamstring.

Quad stretch was using the wall starting on the right side~ Kneeling place the right top of foot on the wall, slide the knee in as close is comfortable to the wall(have the knee on a blanket that is on a yoga mat). Left leg is bent with the knee over the ankle.  Lift the body long and as the opening allows bring the whole body (hips, torso, head) toward the wall WOW hold on here this is a stretch (my favorite).  Continue reading Assisting Wanda Mon →

Toe stretch why we need this. Mon

Toe Stretch, Yoga Moves

Adding a little different prananyama practice tonight with Box Breath, a slow gentle round of Kapalabhati with an inhale retention. Feeling how these pranayama practices move the prana through the body and how they make you feel. Pranayama is a devotional practice of breath to focus inward and to see what is going on inside of you. Feel, watch, listen and embrace.

Tonight in the Tri Yoga class at Yoga 4 All I will be adding a toe balance to the current toe stretch we are doing. The toe stretches as well as the toe balances open up the soles of the feet, ankles and all the toes so that walking and all movements in our daily lives will be easier. The new toe balance/toe stretch ~ the feet are in cobbler position as best you can (ideal sole of feet touching) now lift up so that you are balancing on the balls of the feet and knees are out to the side, shoulders over hips. First balance position hands on knees, Continue reading Toe stretch why we need this. Mon →