Monthly Archives: November 2010

Hamstring class tonight not much flow, lots of opening. 530pm Mon

Hamstrings, Hip Openers

Pranayama:  Sahaja, Dirgha over 2 blocks to really feel the opening

Rock the sacrum clock. Tadasana, Knee to chest, happy baby.  Sukasana with shoulder openers, mula rolls, cobbler with chest expansion, rock the baby, cat rolls, cat hip rolls, cross bow, calf stretch.  Karin Stephan hamstring flow.

Standing strength with longer holds then forward folds between each one, listening carefully how to open into the fold which is the hamstring work tonight.   To the floor for swan and quad stretch. Supta Padangusthasana with strap, supine twist.  Aromatherapy and Savasana.

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

Fall Fun- Flow witn Iyengar. 10am Fri Yoga4All

Balance, Core Work, Toe Stretch,

Hi all,

I am subbing Wanda’s Friday morning class today so we will have a little flow and lots of Iyengar.

Pranayama:  Shaja, Dirgha, Kapalabhati with holds.

Stretching out the hands before beginning.  Lots of warm ups as a morning class we need to have the joints oiled. Cat rolls, cat hip circles, calf stretches, toe stretches, hip rolls with shoulder opener.

Warming up the feet with the ole golf ball massage.   Darsha Charna.  Sun Salutation with some cobras added in to strengthen the back.   Wanda wanted you all to have some abdominal work so here we go with that.  Shoulder isolation awareness.   Balance.  Iyengar leg and movement awareness for moving into 1/2 moon, from runner to forward fold, warrior 1 to warrior 3.  Hand balance,  Twists and forward folds. 

Aromatherapy then down to floor for some bridge rolls with block support.   Savasana

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

Honoring the hips. 7pm Yum Yum Yoga

Hip Openers

Yup it is all about the hips tonight so lets get Hippy.

Pranayama:  Sahaja, Dirgha, Nadi Shodhana

Leg lifts, hip rotations, hamstring stretch with strap,hip side stretch,  Aanatasana.  Feldenkrais elbows to knees.  Cobbler rocking,  Leg slides and a nice long Savasana with aromatherapy.

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

Review of what you know?? 530 Wed Fundamentals

Core Work, Standing Strength

Pranayama:  Sahaja, Dirgha over 2 blocks

Fingers in the sand shoulder opener, supine lift and lower the legs, hip rotations, hip side stretch.

Standing strength: Triangle, Warrior 2, Sun Warrior, Warrior 2, Side angle, Warrior 2.  both sides

3 in one work for the yoga pushup Chaturanga Dandasana. 

Shoulder openers, twists and forward folds.

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

Loving up the knees today. Wed 1115am Lifestyles Family Fitness

Balance, Hamstrings, Hip Openers

Pranayama;  Sahaja, Dirgha,  Box breath, slow Kapalabhati.

Warming up the legs with a few leg lifts, hip rotations and a flow of bending the knees and extending either straight up or with legs wide.  Moving into extended leg stretch with a strap adding in a move to open the side body as well (step outside the box).  Anatasana, side leg raises, gate variation.  Cat rolls, Downward Dog,  Forward fold.  Testing the legs out with Yoga splits,  Warrior 1, thigh stretch, ankle churns.  Warrior 2, Side Warrior, Reverse Warrior, Triangle.  Balance today will be Dancing Shiva as well as Flamingo.  To the floor to twist and fold.   Aromatherapy and a test to see how the legs opened up with extended leg stretch with a strap again.  Savasana.

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

Opening the heart before the Holidays begin. Tues 745pm

Balance, Heart Openers, Hip Openers,

Finding the smoothness of the breath with Sahaja, Dirga.

Starting in Cat with some cat circles, into cat rolls, donkey kicks to Downward Facing Dog.   Opening up the hips and leg muscles with low lunge moving to gate variation, cowface pose, Downward Facing Dog to Lizard.  Onward to a pigeon series adding in a strap on the back foot to open the front body.  Downward Dog, plank to cobra and cobra rolls.   Camel, child, roll to standing for balance.  Tree, Goddess to up on toes to knee to chest balance. 

Standing strength as a flow no long holds tonight. Triangle, 1/2 moon, warrior 2, side warrior, triangle, wide leg forward fold.  Warrior 1, pyramid, warrior 3, pyramid, revolved triangle, forward fold.  Other side yup we are going to fire up the tapas in one leg before moving to the other. no worries as we are not holding for long.

Squat to boat, staff,  fish twist, 4 square stretch or firelog. Aromatherapy, happy baby, knees to chest twist, rock the clock, Savasana.

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

Tighten the core before the holidays. Tues 530 Core

Core Work

Next week is Thanksgiving with all the wonderful traditions of the day including a nice huge meal. So to prepare the belly for all the work ahead lets strengthen and tighten the  core.

Breathing awareness with Sahaja, Dirgha breath.

Moving onto a typical Pilates mat class with a few extras added in.   We will be working with the bands for the legs as that was met with lots of groans so adding that in will make it easier each time we do it.   We will be adding in some Dolphin work tonight so prepare for planks and side planks with a twist. Closing with a few Feldenkrais movements before aromatherapy and Savasana.

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

Fabulous Feldendrais makes Yummy hips,back and thighs. Mon 7pm Yum Yum

Gentle Stretches

Working with our breath seated tonight starting in cozy chairs.

Useing movements from a Feldenkrais book we will explore our pelvis, hips, back and thighs.

I am not sure how much we will get done tonight as Feldenkrais movements are slow and purposeful.  If you all like this we may make this a small series to move through the body.

Aromatherapy tonight is Pitta/Kapha a new blend from Yoga Flow Oils, thank you Susan

Touching base with TrIyengar tonight. Mon 530

Heart Openers, Standing Strength, Toe Stretch,

Pranayama:  Easy seat with seated breath of joy.

Moving through a Cindi Lee warm up with cat rolls, downward dog, thread the needle, arm circles and chest expansion before opening the feet with toe stretch.  Hindi squat to a temple twist.

Sun Salutations with the cobra work for the back before sharing the Iyengar option of the Tri Yoga Cat Bows  3 in 1 with a block.   Using the dowel for the side body backbending work to again expand the side body.

 Bridge rolls to body awareness by observing the hips to notice if there is one that is “wayward” as Karin calls it.  Usually everyone has 1 that is wayward.  We will discover how to recognize it and how to work with it to bring it more into balance.

Folds and twists before aromatherapy and Savasana.

Aromatherapy tonight will be a new Blend Pitta/Kapha from Yoga Flow Oils,thank you Susan

Yummy wall work. Wed 7pm Yum Yum

Gentle Stretches, Wall Work

Pranayama: Dirgha, Nadi Shodhana, anoloma viloma.

Toe stretch, calf stretch, to standing.  The churnings to open and bring fluid to the joints.  Moving to the wall  for wall flows : spinal flows as well as gentle warrior to balance.  Palm tree to open the shoulders, wall chair  to legs up the wall for  bridge rolls, cradle and a twist.    Queens pose for Savasana.

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