Monthly Archives: September 2010

Slow, yummy stretches for the whole body. Yum Yum Thurs

Pranayama over pranayama blankets or blocks.

Neck stretches, shoulder openers, side body full breath, calf stretches. Down to the floor with swan, frog, leg releases then hamstring openers as will as out side of the leg releases. Allowing the body to surrender into the postures with sandbags to assist.  Inner thigh openings and hip melting.

Slow and deep is the way tonight.  YUM

Aromatherapy tonight will be relaxing blend, from Yoga Flow Oils, thank you Susan

Hello Hamstrings How Ya Doing? Tues 745pm

Pranayama: Sahaja, Dirgha over 2 blocks. I know this seems weird but when the thoracic is open the hamstrings will open.

A few floor hip openers, rolling up to seated and opening the shoulders and neck a bit before we talk to the hamstrings.  Cat rolls, dog on hydrant, cross bow. Wide leg sway and runner circles with a vinyasa between.

Standing strength with sustained forward fold between.  Hello hamstrings.   Apply aromatherapy oils  then roll down for the wonderful supine hamstring stretch. Slow and deep the leg that is not getting stretched NO  straight legs tonight keeping it all in the working leg.  YUM   Supine twist, Savasana with legs slightly bent to the side and blocks to gently support.  Just let go.

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

Rolling with the Ball Core Tues 530

I love the fitness ball and I know some of you don’t, perhaps we can change this for you.

Working tonight with the large ball and really working the legs/hamstrings in a number of these movements. The abs will also get a great workout before we move up to the arms and back.

warm up postures ball bridge, chest openers, neck lengthening.  Frog hip release and a nice hip opening twist.  Bridge rolls with the feet on the ball, chin nod , ab prep.

Sitting on the ball for ab prep, small crunches. strengthening the back with gentle cobra work and a shell stretch to open everything back up.

100’s seated on the ball, 1/2 roll back and full roll up.  Onto the back for leg circles, twisting oblique, scissors, full bridge lift the lift and lower the leg.  Roll overs with ball between ankles.

Drape over the ball then to superman on ball, oblique roll back, locust, push ups,then onto the stretches before aromatherapy and savasana.

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

Bees Knees what’s the buzz? Mon 7pm Yum Yum Yoga

Pranayama seated in chair: Sahaja, Dirgha, Nadi Shodhana

Tonight we will loosen up the neck and shoulders then have a little more focus on therapy of the knees using flex bands to bring good alignment into the moves. Neck rolls, shoulder rolls, side bends then using the flex band point and flex foot, lift and lower, bend & straighten, circles in each direction.  Opening the feet with a little balance work.

Seated on floor outer hip strengtheners then to the back and the band for leg circles, lift and lower knee therapy, pilates corkscrew.  Partial recline rest, happy baby, twist. Aromatherapy and Savasana

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

Peaceful flow Mon 530pm

Pranayama: Sahaja, Dirgha, Shining Skull.

Opening with a water flow practice from TriYoga to open the body to deeper stretches at the end of class. Keeping with the water theme and flowing through gentle wave, cat bows then onto the back to open the hips leg lifts, leg stretch, reclined tree, hip side stretch, happy baby etc till we run out of time slow and sweet openings. Rolling up for aromatherapy and then the letting it all go in Savasana.

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

Softly opening the neck and shoulders. Thurs 7pm Yum Yum

Continuing on with the viniyoga session moving to the neck and shoulders.

Pranayama: Lying over a blanket to open the upper back and chest. Sahja,Dirgha, Box

Bridge rolls opening the neck and shoulders. Apanasana flow, cat rolls to child with the neck and shoulder adjustment. Chakrabakasna, cobra flow opening the neck.  Uttanasana paying special attention to the upper back. Triangle flow for the neck and shoulders. Chakravakasna to settle everything.    Reclined twist with neck releases then sustaining with a shoulder release.  Apanasana flow.  Janu Sirsasana flow to really have an open twist. Forward fold flow again to open shoulders and neck.

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

Flowing back to balance. Tues 745pm

Since I have been traveling this past week just want to flow back into the groove with you.

Pranayama: Sahaja, Dirgha, Box breath

Gentle opening flow with strength building and heart opening.  Seeing where the hips are this week and opening the hamstring with 1/2 Hanumanasana. Standing strength then to TV watching swan to allow the hips to open more.  Gentle spinal flow before twists and forward folds.   Happy baby, rock the clock, aromatherapy and Savasana.

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

Revving up the Core Class to get alittle Cardio in. Tues 530pm

Pranayama: Sahaja, Dirgha over two blocks to open the chest.

Roll down with varied arm positions, footwork and leg warm ups, 100’s, spine stretch forward, roll over, coordination,  roll back with twist and open, rowing to open the shoulders.  Upper and mid back work with shave the head and hug a tree.

Balancing the work of the abdominal muscles by adding back strengthening moves. Cobra and variations. Waterwheel, Navasana with arm movements,  cat rolls with puppy stretch and rabbit stretch.  Downward dog to Raised cobra flow.  Kneeling work to strengthen thighs, reverse table work, triceps strengthening.

Cradle stretches, Bridge rolls, Leg circles, twists. Aromatherapy and Savasana

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

Lovely low back. Mon 7pm Yum Yum

Pranayama: Dirgha, Nadi Shodhana

Quick review of the Joint freeing series before moving on. Loving up the low back tonight with a viniyoga practice.  Apanasana stretches, bridge rolls, cat roll viniyoga style, Chakravakasna, cobra series, airplane, bridge rolls, hand to foot.  Cobbler flow and apanasana flow.

Looks like a short class but everything is done slowly and mindfully to support the health of the low back.

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

TrIyengar my mix of TriYoga & Iyengar Yoga. Mon 530pm

Pranayama: Dirgha and Shining Skull breath.

Cat rolls, toe stretch with neck stretches, inversion and eversion for knee strength. Reverse table for the arms and Navasana flow for the core. Standing strength flow.  Adding in tonight the advanced version of cat rolls with extended cat which is with a leg lifted, this really brings stability and strength to the core. Karin Stephan’s back bending using a dowel to refine the movement before moving to the floor to open the back with gentle cobra flows.

Bridge rolls then supported bridge to release everything. Happy baby and hip side stretch.  Time to roll up for aromatherapy and Savasana.  WOW where does the time go. 😀

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