Monthly Archives: October 2010

Right down to it with Downward Facing Dog Wed 530

Pranayama: Sahaja, Dirgha over blocks or blanket.  Really feeling the breath move.

Starting in the chair to open the deep back muscles of the body which will allow for the opening for the focus tonight Downward Facing Dog. Opening the hands for downward facing dog work.Moving to the wall to open the shoulders again to ready the body for Downward Facing Dog.   Really working the dog for each person using the wall and a stick to help fine tune what needs to be worked on or opened to find ease in Downward Dog.  Down Dog is such an important posture and is used so much in so many classes that finding this pose and loving it will make the journey of yoga fun.  Lunge questions from last week, review the lunge stepping forward and back.      

Forward folds and a twist or two before aromatherapy and savasana.

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

Opening the hips to strengthen the body. Tues 745pm

Pranayama over 2 blocks, Sahaja, Dirgha this really prepares the body to open the hips.

Cobbler flow, rocking cobbler, cat rolls, fire hydrant, donkey kicks to gentle side plank.  Puppy pose with shoulder opener.  Downward facing Dog with 1/2 lotus prep,  vinyasa, chair up on toes, Warrior 1, humble warrior, pyramid, warrior 3, yoga splits.  warrior 2, side angle, sun warrior, triangle,  moon triangle, wide leg FF.

Downward Dog, rest in child, Janu sirsansana with folds and twists. aromatherapy, savasana

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

Just love those bands. Core Tues 530pm

Centering and preparing for the band work for this evening.

Pilates, scoop,  chin nod review.

Starting with opening the shoulders and arms

100’s, Roll down & roll ups with band it is so much easier.  Leg circles, flying eagle, rolling like a ball & roll to standing, Saw, outer thigh work, mule kicks, side leg series.  Onto belly for heel beats, pilates pulses, no bands. Twists, aromatherapy & savasana.

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

Opening softly into fall. Yum Yum Yoga Mon 7pm

Pranayama; Seated Sahaja, Dirgha, Nadi Shodhana

Gentle flow to open the back, shoulders and the whole body. Bridge rolls with some different arm work added in. Vajrasana kneeling flow, cobra flow, chakrabakasana.  Warrior 1 with  shoulder strengthening and opening.  Uttanasana (forward folds), Triangle with some shoulder opening. Repeat of the vajrasana flow. Adding on to the cobra flows, bridge rolls as we started, hamstring openings, twists,  seated forward folds, bridge rolls relaxing the neck and shoulders.  aromatherapy and savasana.

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

Triyengar yoga tonight Mon 530

A blend tonight of TriYoga and Iyengar  the two I just love.

Pranayama: Sahaja, Dirgha, Kapalabhati with retention

Hip openers and gentle forward stretches to open the spine. Toe stretch & toe balance.  10 churnings to open the body to flow. Gentle modified Sun Salutation, Shiva Balance, cat bows.  Standing strength, basic squat to basic hand balance.  building some core strength.  Hip side stretch as well as a few other forward folds and twists. savasana

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

Feeling the flow of Fall. Friday 1115am

Pranayama: standing breath work, Sahaja, Dirgha, Sun breaths.

Swan and Down dog moves to open hips, adding in Cat bows along with extended cat bows.  Balance tree and half stance. Cobra 2, Locust, Half tortoise twists.  Bridge rolls, hip side stretch, supine cobbler. Aromatherapy, savasana.

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

Opening the hips and supporting the low back. Wed 7pm Yum Yum

Prananyama:  Sahaja, Dirgha, Nadi Shodhana

This session will focus on not only opening the hips but building strength in the hips and low back.

Apanasana flow, bridge rolls with variations, cakravakasana, vajrasana flow. Half locust, runner’s lunge variations. locust, leg lifts, supine twist adding on with hip strengthening moves.  Inner thigh opening, bridge rolls, apanasana, aromatherapy, savasana.

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

First night of Fundamentals. Wed 530pm

Welcome to the Fundamentals of Yoga.  This class will move through postures slowly and with a large focus on alignment and props.  Pranayama and meditation time will also be explored.

Pranayama: 3 part breath on floor with block to fully explore the breath, will add Ujjayi.

Hip rotations to open the hips as well as leg lifts and supine cobbler.

Moving to seated and going over prop usage here. Dirgha pranayama.  hand openers to prepare for tonight’s details.

Vajrasana (Rock/Natural seat) to Runner using blocks to discover the proper movement using the muscles of the body and not just flinging the body’s parts around.  Adding runner leg stretch to open the hamstrings.  Exploring this movement at the next level of runner to forward fold and from forward fold back to runner.  These very important movements are used over and over again in most yoga classes.  When these moves are done with integrity they become easy and smooth.  One of that fastest ways to build strength and awareness.

Cat rolls, opposite arm and leg strength building.  Supine on the floor to rock the clock and bridge rolls. Supine twist with shoulder opener. Easy sit with forward fold and side stretch.   Seated twist.  Aromatherapy and Savasana.

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

Celebrate the fall with movement. Tues 745pm

Fall is in the air and the cool weather makes me want to move.

Pranayama: Sahaja, Dirgha, Nadi Shodhana.

Cat rolls with side opening, toe stretch with arm movements to open the shoulders, top of feet stretch.  Downward Dog to open the legs, down to cat and opposite arm and leg balance. Sun Salutation with chair twist and dolphin work.

Standing strength warrior 2, side angle, triangle,warrior 2, wide leg Forward Fold, down dog to plank, side plank both sides add a little twist?  There is a vinyasa in there then back to Down Dog and then we move to the other side.

Building strength in the back with half locust, gentle wave flow, bridge rolls and twists and forward folds ends the evening. Aromatherapy and Savasana.

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

Give me the Core! Tues 530pm

Here we go with the flow of the core.  Welcoming in the fall with a strong center to live from. The holidays are soon here so get into a natural rhythm of work, fun, exercise and rest so you won’t be thrown off your center.

Pranayama: Sahaja, Dirgha, Box breath.

Review chin nods, pilates lift

100’s, leg circles, roll up, rolling like a ball, roll over, single leg stretch, double leg stretch. Toe tap heel  work, open leg, roll back & twist, cat rolls. Forearm plank add twist, bring it up a notch with side plank and twist, sustain plank and lift leg, child pose rest.

Abdominal twists with leg variations including can can.  Back work to balance out the front body.  Side leg series; front & back kicks, lift and lower, circles, inner thigh, heel beats before doing the other side.  Forward folds and twist to end the practice. Aromatherapy & Savasana

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