Monthly Archives: November 2010

Fun with the basics. Wed 530 Fundamentals

Standing Strength, Upper Body Strength

Pranayama:  Sahaja, Dirgha, Nadi Shodhana

The golf balls come out tonight.  The main postures tonight will be Warrior 1, pyramid and working toward balance and strength with block work for 1/2 moon posture.  Tonights session will also include a 3 in 1 movement as my teacher Karin Stephan calls it for the Caturanga Dandasana that is used in the Sun Salutation. 

Forward folds and twists to end the session of asana.  Aromatherapy & Savasana

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

Ease within the poses. Strength in the legs. Tues 745 Shanti Flow

Balance, Standing Strength, Toe Stretch

Pranayama: Sahaja, Dirgha, Nadi Shodhana

Toe stretch which can be advanced, calf stretch, Achilles stretch,  1/4 dog stretch.  Some leg work tonight to find the strength as well as the balance to make postures easier and the breath free.  1/2 moon leg work to integrate it into Warrior 3, revolved 1/2 moon, revolved triangle.    Tonight we will also work the balance with a moving balance, knee to chest, balance stick, star, knee to chest with a twist all without touching down.   Folds and twist to settle into a Savasana frame of mind.

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

Bands were fun but Rollers are a Riot. Tues 530 Core

Core Work, Shoulder Openers

Using the support of the roller under the spine just breathing and getting the feeling of this.

Tonight getting the feeling of the roller before making it too hard we will add in some balance challenges.  The class will end with a self massage using the roller.  You will sleep great tonight.  Don’t be worried I also have some half rollers for those that feel too unstable on the roller.  It is a given there will be lots of laughs as well as strengthening to the core. 

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

Opening the back with gentle stretches. 7pm Yum Yum

Gentle Stretches, Shoulder Openers, Wall Work

Pranayama: Sahaja, Dirgha, Nadi Shodhana

Moving to the wall to open the upper back and shoulders.  Body draped over bolster, feet on blocks at the wall, head on block and we will open like a flower here.   Using the wall for a backbend with the awareness of the dowel to awaken the side body.   Continuing with the wall for Triangle, Side Angle and Warrior 2  using blocks for alignment.   Finishing off the shoulder openers with some more wall work then a nice twist using the wall and a chair.  Nice Savasana with aromatherapy

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

Welcoming in the fall with a fluid flow. Mon 530

Hip Openers, Spinal Flows, Toe Stretch, Upper Body Strength

Pramayama:  Sahja, Dirgha, Nadi Shodhana

From Vajrasana moving into Rabbit to stretch the neck and awaken the top of the head.

Smooth Sun Salute with cat bows, cobra work for the back.  A few twists before opening the feet with toe stretch, toe balance and stretching the top of the feet.  Opening the hips with swan bows and rolls and a few other hip openers.    Extended squat and extended leg hold to hand balance (?)   Adding in a twist or two here before rolling down into happy baby, hip side stretch and reclined cobbler.

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

Hello Fall let’s roll & Flow. Friday 1115am Shanti Flow

Balance, Hip Openers, Shoulder Openers, Standing Strength

Pranayama: Seated breath of joy and when we move to standing – standing breath of joy.

Cat rolls, opposite hand and leg balance, gate adding leg circles, 1/4 dog. Standing breath of joy, reed, gentle flow sun salutation, forward fold with crossed legs, chair with chair kicks, warrior 1, humble warrior, pyramid, revolved triangle, moon triangle, wide leg forward fold.  Goddess squat and twist, wide leg forward fold with twist. Toe balance to floor, cobbler, janu sirsasana, aromatherapy, leg circles, frog legs, happy baby, savasana.

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

Balancing and building back strength. Thurs 7pm Yum Yum

Gentle Stretches, Hip Openers

Pranayama: Sahaja, Dirgha, Nadi Shodhana

Point & flex feet, ankles rolls, inversion/eversion, shoulder openers, cobbler with twist, easy seat stretch.  Cat rolls, runner stretch.  On blanket cobra series, alternate leg lifts, child rest.  Rolling up to seated to stretch in Dandasana, roll down for bridge rolls, hip side stretch, leg lifts, hip rotations, happy baby, cradle stretch, twist. roll up for aromatherapy massage, savasana.

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

Triangle & Warriors Lets make friends. Wed 530pm

Standing Strength

Pranayama:  Sahaja, Dirgha, Ujjai

Thanks to Sandi the postures of triangle and side angle (aka side warrior) were worked on last week.  Sandi said there were some questions about warrior 2 so we will go over warrior 2, and side angle tonight as well as touch on triangle.  The wall is such a great teacher so we will look at these at the wall.

Warm ups will be the Achilles stretch, pinwheel hips with shoulder openers,  chest expansion, hip flexor openers. Shoulder openers.  Twists and forward folds before aromatherapy and Savasana.

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

Adding to the standing flow…lets go. Tues 745pm Shanti Flow

Balance, Hip Openers, Standing Strength

Pranayama:  Easy seat sun breath.

Cat rolls, child to cobra flow, lift them up rhomboid work, table balance, donkey kicks, gate, pigeon, 1/4 dog with blocks adding a twist.  Gentle flow to standing strength.  Chair, Warrior 1, Pyramid, Warrior 3, Yoga Splits, vinyasa repeating other side   🙂  Warrior 2, side angle, sun warrior, triangle, moon triangle, wide leg forward fold, other side. Hindi squat, janu sirsasna, wide leg forward fold, cradle or fire log stack.  aromatherapy to rock the clock and supine twist to savasana.

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

Working the shoulders, back & core with bands. Tues 530pm

Core Work, Upper Body Strength

Hi all,

Getting ready for all the shoving and pushing at the mall for the holiday season 🙂 just kidding.  We are going to be building some strength and stability in the shoulders tonight along with the core and back.  The bands add just the right amount of resistance for each person to work at their own level.  Join me for some work and fun.

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