Monthly Archives: May 2010

Breath, Hips and Hamstring Fri

Back from training and I learned how important it is to open the hips using the breath. I usually don’t have enough time in an hour class to do hip work, but we will try to open as much as possible.

Pranayama will start with Dirgha the complete or long breath.

Toe stretch with sun breath with a short hold at the top to get a little charge of prana.

Calf stretch with an added arm work to help build strength in the arms.  Side body stretch and Marjariasana (cat) rolls.

Adho Mukha Svanasana (Downward Facing Dog) with a little stretch added in.  Adho Mukha Svanasana variation to Raja Kapotasana  variation (King Pigeon Variation, or Swan) add blocks and thigh stretch.

The new hip openers are brought back for one last week then Adho Mukha Svanasana (Downward Facing Dog) to Marjariasana (Cat) with hip circles.  Anajeyasana (runner) with twists.

Prasarita Padottanasana (Wide leg forward fold) with added twist perhaps Skanda will flow into here.

Tri Yogas penguin & frog with squashed frog 😛   Wide Leg Tortoise (Tri Yoga), Balasana (child),  Baddha Konasana (Cobbler), Upavista Konasana (seated wide leg forward fold) seated Malasana( squat 1).

Apply aromatherapy of Ananda blend from Yoga Flow Oils thank you Susan.

Roll down to Supta Padangusthasana (reclined hamstring stretch with strap)

Ananda Balasna (happy baby),  Apanasana (knees to chest), Jathara Parivartanasana (reclined twist), Apanasana (knees to chest), Savasana  😮

Breathing deep into the hips and hamstring. Tues

After 6 days of pranayama teacher training we will be breathing deeply into the stretches tonight.  With deep hip openers the need  for deep breaths will be apparent.  Slow  deep work tonight.

Pranayama:  over 2 blocks,  Dirgha (long breath), box breath

Starting on the back with Jathara Parivartanasana (supine twist) to cradle with a twist, hip rotations. Finding the abdominal  muscles with Tias Little work that we haven’t explored for awhile.  Roll up then roll like a ball.

(Purvottanasana variation (reverse table) work and seated cradle work (Raja Kapotasana variation). Cross squat to Marjariasana (cat), cat rolls.   Raja Kapotasana variation (Swan or king pigeon), Anajeyasana (runner) with hip openers.   Tri Yogas penguin & frog with squashed frog 😛  Balasana (child),  Sukasana variation (pelvis leveler).

Aromatherapy oils here before continuing with the openings. Supta Padangusthasana (supine hamstring stretch) with a weight plate on the other thigh to hold it down.  Ananda Balasana (happy baby),  Supta Baddhakonasana (supine cobbler), savasana (tranquility).

Aromatherapy: Open Heart by Yoga Flow Oils thank you Susan.

TRIYENGAR is a hit let’s keep it up Mon

Keeping the mix of Tri Yoga  & Iyengar.

Pranayama:  Dirgha, Kapalabhati slow

Opening the feet with toe stretch, toe balance and top of foot stretch. Working on inner thigh and leg inversion & eversion. Reverse table adding in dips.  Navasana flow for abs.

Standing strength  adding in  some  extended cat work for legs, abs and back.

Revisiting Karin Stephan’s dowel work at the wall for back bends.  Wall chair for strength then to the floor for strengthen building in the back with Cobra work & opposite arm and leg. 

Releasing the back with bridge, bridge lifts.  Apanasana, Spider, Hip side stretch.

Aromatherapy tonight will be Yoga Nidra from Yoga Flow Oils thanks Susan.

Tri Yoga mixing it up with Hatha blend Thurs

Subbing Sandi’s class today.

Pranayama practice over 2 blankets to open the shoulders, heart and chest.

Leg lifts and hip rotations, supine twist to feel how the external hip muscles are doing. Cradle work with a twist. Fingers in the sand shoulder opening.

 Spinal rolls,  a flow of Cats, Downward Dogs, thread the needle and side bends. Standing neck & shoulder openers.  10 churnings to Doug Keller shoulder work on wall. Releasing the shoulder work with shoulder openers using a strap to assist.  Polishing off the shoulders with Karin Stephan’s back bending using a dowel. Chair on the wall to build strength in the legs.

New hip openers to really open the external hip rotators yum yum yoga 😮

Twists, Forward folds.

Aromatherapy: Relaxing Blend from yoga flow oils thank you Susan. 8)

Moving and grooving to yoga flows. Fri

Pranayama: Dirgha, Nadi Shodhana

Opening the feet right away along with the shoulders, mind and heart.  😛

10 churnings, Sun Salutation with dolphin planks added in to strengthen the upper body, side planks with twists. Balance standing padangusthasana 2 times holding the foot if possible.

Warrior 1 to Warrior 3  moving to Revolved Triangle, Revolved 1/2 moon, Pyramid posture interal leg work as well as twists.

Cobra work for the back and abs this also help the shoulders from rolling forward. Re-balances the body. Facedown shoulder stretch.  Double pigeon and 1/2 cow face to finish the open hips

Aromatherapy: Shanti Blend from Yoga Flow Oils thank you Susan


Stirring up the body with 10 churnings and more Thurs

Pranayama  Dirgha, Sun breath 😀

Sun Salutations with Swan, Hip openers, Warrior 1 with breath and twist.

Balance: Shiva dance

Standing strength tonight will have some balance in it with 1/2 moon. The we will do the upper body strengthener from a squat to extended leg stretch.  Hand balance.

Double pigeon and a few twists and forward folds

Aromatherapy tonight Relaxing Blend from Yoga Flow oils thank you Susan.

Let’s twist again then balance for fun. Tues

Prananyama: Dirgha, Kapalabhati slow.

Opening the shoulders before Wild Thing and Belly of the Dragon.  One more week of the hip stretches that every one loves and makes faces at. 🙂   Working the core with Dolphin and side planks with twists to really work the whole abdominal area including the obliques.

Standing strength the regular series with 1/2 moon for balance. Then we are going to deepen the balance aspect by working into Warrior 3, Warrior 1, Revolved Triangle, Revolved 1/2 moon.  These are difficult postures that one must have an inward focus to find your breath and freedom in the posture. Where is the edge between opening and force, the line between stretch and too much effort? The mind and body will serve up a feast of feelings, each breath another chance to deepen and release into the posture or time to back out.

More twists.

Aromatherapy will be Dharma from Yoga Flow Oils.. thank you Susan

Savasana           See you all in 2 weeks.  Many blessings

TIYENGAR what is that? TriYoga & Iyengar mixed Mon

Pranayama: Dirgha worked with Doug Keller’s Dirgha breath for complete breath work. Bringing much more awareness to the mid-lung breath. I encourage everyone to try this at home to see if it brings peace to the breath work. Slow Kapalabhati breath with inhale holds.

Bringing two of my favorite styles of yoga together with TriYoga- meditation in motion- and Iyengar- detailed work with holds to open the body for movement and meditation.

cat rolls to open the spine, few jump out to pyramid and back to toe balance. Karin Stephan’s wall work then to TriYoga’s wall work to open the side body, heart, back and legs. Yum!! Spent time with this as everyone really needed the side body work.

On to standing strength and flowing with the breath.

To supine to stretch the hips and twist the body to release any toxin that were in there. Slowly moved through these postures with assists and adjustments so everyone felt yummy.

Aromatherapy will be Shanti from Yoga Flow Oils thank you Susan.


Doing Wheelies at Seminole Tues

Pranayama over two blocks to open up the heart and side body.

Navasana flow to wake up the abdominals.

Toe Balance as well as a few jumps to get ready for frog (Bekasana).  Before Bekasana the now infamous hip openers to see it this will also open up frog for everyone.  Camel posture to develop the opening for the back bending practice.

Starting with Bridge work then moving onto the full Wheel see if done slowly with intention it opens up more fully. Doing Wheelies to Feel the flow of it 🙂  at least 3.

Some floor twists and stretches rolling up for a few more twists and forward folds to cool the mind.

Aromatherapy will be Yoga Nidra Blend from Yoga Flow Oils thanks Susan

Savasana.  Nadi Shodhana to calm and center the mind before going home.

King & Queen of the postures with a Jack or 2 tossed in Mon

Teaching Wanda’s advanced class tonight.

Going more into Headstand and Shoulderstand tonight.  If headstand is not in your practice then I will be assisting any that want to get up into handstand.

Pranayama practice to open the heart and lungs.  Navasana work.  Feeling froggy we will see how Bekasana feels for everyone tonight.

Camel  to see how the body is opening.  Next I will share what I have been doing in the gym with external hip openers WOW  it really works.

Wall work with more side body opening to prepare for Headstand and Shoulderstand. LIttle more abdominal work then Headstand & detailed set up for Shoulderstand.  While those that have Headstand practice is up those who would like to try Handstand I will assist to get up.

After Shoulderstand drape the upper body over blankets to release neck.

Twists and some forward folds.

Aromatherapy will be Ananda Blend from Yoga Flow Oils thanks Susan

Savasana   Nadi Shodhana before going home to calm and center the mind.

Everyone did really well with going into headstand staying awhile then coming down for a few breaths in child then going back up.  Shoulderstand went so well that I added in some variations.  Good practice for all.  Headstanders you are ready to move away from the wall.  Give your yoga a future.  The practice of headstand & shoulderstand was over 30 minutes for just these two postures.

What were the Jacks?  well they were the ab work as well as the hip openers.  🙂