Monthly Archives: August 2010

Lets get Hippy together. Tues 745pm

Pranayama over two block to start to open the upper body.

Cat rolls, cat hip rolls. Toe stretch, top of foot stretch to roll over top of feet using blocks to assist.  Hand balance, squat 1, extended squat.  Reverse table to open the chest.  Standing strength flowing through these postures to warm the hips before the big openings.  Leg stretch to open the hamstrings.

The deeper postures for opening the hips will be Penguin and extended frog. Skanda  To the floor Sukasana stretch some gentle twist, aromatherapy and savasana.

Aromatherapy tonight is Pitta Blend to cool the heat of this summer, Thank you Susan

Busting the 3rd buttock. Tues 530 core

Working with the bands tonight to work the whole body but that 3rd buttock is going to be worked hard tonight.

Gentle warm up using the band for awareness.  Breath work, hip rotations, spine twists.  Moving right into the legs.  Most move tonight will be abs, legs and arms all at once.  Biceps, Triceps and shoulder as well as abdominal muscles  and legs.  Working the lower buttock and outside of the hips.  Just come join me and get working with the bands.

Aromatherapy tonight will be  Pitta Blend from Yoga Flow Oils, thank you Susan

Shoulder, hands and legs restore. Mon 7pm Yum Yum Yoga

Pranayama seated in the chair helping to bring awareness to the side and back body. Sahaja, Dirgha, Box breath.

Rolling out the tension in the shoulders with shoulder rolls, elbow rolls and arm circles.  Chest expansion with the breath.  Neck releases as well as opening up the hands and taking the fingers through range of motion.  Chair twist to squeeze the inner body and open the side body. Gentle stretches for the feet with the added golf ball touch.

Strength building standing leg lifts, chest expansion and knee squeeze.  Seated in chair cradle.  Moving to floor to set up Queens pose for a longer Savasana tonight.  Aromatherapy and Savasana.

Aromatherapy tonight will be Open Heart from Yoga Flow Oils,  thank you Susan.

Strength, back bends, hip openers, stretches before Chandra comes. Mon 530pm

Pranayama:  Sahaja, Dirgha, Anuloma Viloma

Opening the hips with swan rolls, then strength with cat bows, serenity twist.  Getting ready for standing strength with gate, pyramid sway then flowing through the standing postures. Stretching out with a few twists including a different way to do Janu Sirsasana.  Aromatherapy & Tranquility.

Aromatherapy tonight is Open Heart from Yoga Flow oils, thank you Susan

Yummy floor and wall yoga. Thurs 7pm Yum Yum

Opening the upper body with pranayama over 2 blocks, blanket or pillow what serves your body. Sahaja, Dirgha.

Moving into gentle yoga floor postures with support of blankets, pillows and sandbags.  Tree, Happy Baby, Knees to Chest, Hamstring stretch with 2 straps,Hip side stretch, Cobbler.

Moving to the wall basic squat to legs up the wall.  Knees to chest, bridge rolls, wide squat, happy baby, wide leg, cradle, cobbler,knees to chest and a twist.  Can stay here for Savasana or can come down to what ever is yummy for you.

Aromatherapy tonight is Pitta Blend (to cool the fire of summer) from Yoga Flow Oils, thank you Susan.

Open those shoulders with bondage tonight. Tues 745

Got your attention with the bondage right??  😛 Well we are going to use a strap to really open the shoulders through out most of the class tonight.  Putting the strap on even before pranayama practice tonight. Feeling the breath move through the body with the awareness of the strap. Sahaja, Dirgha, Box

Toe stretch with shoulder openers.

Sun Salute slowly still with the strap on to bring awareness as to when or if the shoulders want to roll forward.  Standing strength with the strap still on. Deviasana, Triangle, Reverse triangle, 5 point star, Warrior 2, Side Warrior, Warrior 2, Deviasana up on toes, Wide Leg Forward Fold.  other side.  Balance:  Tree with strap still on and bringing the knee forward to a balancing twist.   Remove strap and feel the lightness and openness of the upper body.

Forward fold to squat one, repeating to open the hips and work the core.  Hand balance tonight with Tolasana and crow.  Janu Sirsanasa forward fold and twists.  Pin Wheel release for the hips and shoulders,  wide leg forward fold with strap.  Aromatherapy and Savasana

Aromatherapy tonight is Ananda Blend from Yoga Flow Oils,  thank you Susan.

Open hips for core strengthening. Tues 530pm

Pranayama: Sahaja, Dirgha,  Box breath

Opening the body with stretches and hip openers before moving onto the core work.  Ten churnings, lateral side bends, deep hip openers as well a quad openings.  Cow face pose with arm work adding in eagle arms to open the back/shoulder area.

100’s then moving into core work with side plank on the forearms, slow steady movements adding the lift of the top leg.  Onto back with a reaching for the feet series making sure the neck stays relaxed/tension free during these movements.  We are working the core not the neck. 😀   Bridge rolls to release the abs.

Rolling like a ball to roll downs with twists, roll overs. Leg series:  Clam shell, side passe, circles, front & back, knee and toe.  Heel beats for transition to other side.  Cradle releases for both hips. Prone to sphinx, cobra with twists, opposite arm & leg lifts.   Natural seat to pin wheel hip release.  Oils  Savasana

Aromatherapy tonight will be Ananda Blend from Yoga Flow Oils, thank you Susan

Moving up the body to Scrumptious Shoulders & Neck. Mon 7pm Yum Yum

From heavenly hips moving into the scrumptious shoulders and neck tonight.

Starting seated on the chair for pranayama.  Sahaja, Dirgha.  Right off the bat we will try to get the traps to get their nose out of the neck.  So releases for the traps and side of the neck muscles.  Then we will see how that has opened up the right/ left sides of the brain with a little brain teaser  using our hands.

Moving to the wall to work on just standing straight.  Stabilizing the shoulder blades and stretching the neck with wall presses.  Wall stork to lift the leg but keep everything else in alignment.  Arm circles with “golfers grip” moving the shoulder joint not the elbows or wrists.

Back to the wall with elbow curls.  Finding out what the range of motion is and offering this tool to open it more.   Crossover catus  to prepare for Eagle arms.

Moving back to the chair for overhead side bends, forward folds and twists and one little stretch for the feet. Placing the feet on a block and coming up to the ball of the foot sustain the stretch and then lower the heel down sustain that stretch before aromatherapy applied in the comfort of the chair.  Admiring those fabulous feet.

Aromatherapy tonight is Vatta/Pitta Blend from Yoga Flow Oils, thank you Susan

Open heart, strong back. Mon 530pm

Pranayama over blocks to open the heart.  Sahaja, Dirgha, Box breath.

Adding alittle Om Yoga to the flows  from Cindy Lee tonight.  A deep shoulder opener being ever mindful of the high mobility and unstable shoulder joint…… do what is right for you.

Toe Stretch with arm movements as well as mudras. Up to standing for a gentle flowing sun salutation. Visiting some heart openers tonight with cobra, bow, camel, bridge rolls then a supported bridge with leg lifts and offering an unusual.. not for everyone quad opener.    Down from bridge to happy baby, hip side stretch and to the good stuff aromatherapy and Savasana.

Aromatherapy tonight will be Vatta/Pitta Blend from Yoga Flow Oils, thank you Susan

Rolling the eyes and opening the body. Yum Yum Yoga Thurs 7pm

In this class rolling your eyes won’t get you into trouble with your Mom.  Our Moms didn’t want us to know that rolling our eyes actually uses the muscles of the eyes keeping them strong and supple.

Pranayama: Sahaja, Dirgha, and Nadi Shodhana:

Rolling through the body with gentle rolls and stretches.  The face, neck and eyes will all be awakened this evening, allowing tension to flow out of the body like water down a stream.

Moving to another area  that we store tension the hips.  Gentle hip stretches along with low back opening with bridge rolls.  Hip rotations, butterfly and cradle how can this be anything but Yummy.

Aromatherapy tonight will be Ananda Blend from Yoga Flow Oils, thank you Susan