Monthly Archives: January 2011

Strength and Balance in the shoulders. Fri 1115 LFF Sem

Shoulder Openers, Upper Body Strength,

Pranayama: easy seat Dirgha with arm movements

1/4 dog with block, thread the needle increasing the stretch by moving the forearm closer to the knee, elbows on blocks and lower heart to floor anahatasana, rabbit, cat with lifting the knees and round the back. Table of torture, Doug Keller work, holding a block shoulder alignment, goddess with eagle arms, chair with prayer twist, reed. Downward dog to Cat bows, dolphin to dolphin plank add leg lift if want more work, forearm plank with thread the needle. Face down shoulder stretch.  Cobra with hands clasped behind back. Natural seat with chest expansion, eagle arms, trap squeeze.  Aromatherapy fingers in the sand Savasana

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

Moving to the wall standing postures. Wed 530 Fundamentals

Standing Strength

Pranayama:  Side Lying over bolster or roll of blankets. Moving to lying over noodle.

Easy pose twist, reed, drape and fold. Mermaid then to wall for side plank variation, forearm plank on wall, low lunge, downward dog with feet on blocks and heels on wall.  Standing reed, triangle with back to wall, 1/2 moon, revolved triangle with back to wall.  Triangle with strap along back feel the difference.  Wide leg forward fold with hips & heels on wall. Twists and forward folds, aromatherapy and Savasana.

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

Finding center, back into balance. Tues 745pm Shanti Vinyasa

Balance, Standing Strength, Toe Stretch

Pranayama: Sahaja, Nadi Shodhana, Anuloma Viloma

Working on balance tonight, from low on the knees to standing.  Cat rolls, extended cat rolls, kneeling opposite arm and leg, reverse table with one leg lifted or in cradle add dips.  Toe stretch to toe balance to stand. Reed, reed with elbows wide feeling the opening of the side body. Forward folds to lunge to crescent lunge, step forward to hand to knee and holding the knee fold forward, float back up and into twisted hand to knee or foot pose. Lunge, vinyasa and other side.  Lunge, chair up on toes to standing still up on toes to sink back into deep chair.  Half moon and arching half moon, wide leg forward fold adding twist, toe balance or crow.

Cat, toe stretch, cowface and folding over the legs, cobbler or tarasana. Aromatherapy and Savasana.

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

Foam roller fun. Tues 530pm Core strength

Balance, Core Work

Pranayama will be draping over the foam roller this evening. Feeling the expansion of the breath from the  mid-line out.

Working on the roller tonight not only works the inner core muscles but also the balance.  Tonight we will be going between the roller and working some old fashion abdominal work.  Finishing  with deep massage using the roller.

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

Loving up the inner legs. Mon 7pm Yum Yum

Yoga Moves

Pranayama: seated Sahja, Dirgha, Nadi Shodhana.

Cat rolls, table balance, reverse table with block between knees, inversion and eversion, 1/2 hanuman with holds.  Crescent warrior with a strap overhead to open side body as well as lifting up to Warrior 1.  Folding the strap tightly and then placing between the ankles barbie doll feet to lift the inner thighs.  Supine high leg cross open & close with the breath. Frog leg pushes, hip circles, supta padangusthasa using strap overhead to open side body, hold strap between ankles again, feeling the inner thigh strength.  Aromatherapy, Savasana

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

Flowing with strength~~upper body and legs. Mon 530 Shanti Vinyasa

Standing Strength, Upper Body Strength

Pranayama: Sahaja, Dirgha, Nadi Shodhana, Analoma Viloma

Standing, to chair, forward salute, forward fold, jumping or stepping back to Downward Facing Dog.  Bringing back the cat bows for a few weeks so cat bows 1 & 2.  Swan to 3 legged dog.  Working with a “T” mat to make the standing postures a beautiful flow.  Wide leg forward fold with a sway, forward salute, triangle, side angle, triangle, warrior 2, side warrior, 1/4 turn to raised runner, warrior 1, raised runner to 1/2 moon, warrior 1, raised runner, walk back to wide leg forward fold and we do it again on the other side.  Toe balance, cat, downward dog, standing. 

To the floor to strengthen the back to my favorite Cobra1/boat flow to flowing cobra flow.  L seat to bridge to happy baby, hip side stretch.  Aromatherapy, Savasana

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

Finding length in the spine and side body. Mon 7pm Yum Yum

Gentle Stretches

Pranayama: Side lying over bolster freeing the lungs deeply.  Supported fish opening the front and back body for deep breathing.

Mula rolls for the hips as well as the spine, hip rolls with shoulder openers, mermaid series.  Easy seat walking the hands forward and then side to side to really feel the side body open. Cat with thread the needle, side stretch, swan with prayer twist.  Lying on the side for the elbow to knee somatic movements. Anatasana series, low lunge with side bend, gate, kneeling side warrior.  Aromatherapy to fingers in the sand shoulder opener, supta padangustasana with strap assist over head. Savasana

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

Strength, balance and a beautiful back. Mon 530 Shanti Vinyasa

Balance, Spinal Flows, Upper Body Strength,

Pranayama: Sahaja, Dirgha, Nadi Shodhana, Anuloma Viloma

Right into flows with cat bows, 3 legged dog (extended mountain) to swan, back to cat bows but adding on for extended cat bows. Balance with raised standing to warm up the feet and legs, tree, extended tree, half stance. Strengthening flows for the back, flowing cobra to locust. Tortoise bow and arch, easy seat, Janu Sirsasana to Tarasana, aromaterapy to savasana.

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

The fluid spine. Friday 1115 LFF Seminole

Balance, Heart Openers, Spinal Flows

Pranayama: Sahaja, Dirgha, Anuloma Viloma

Moving through flow of cat bows, swan, downward dog, three leg dog, extended cat rolls and bows, shoulder stretch.  Tree, half stance.  cobra flow for the spine, locust, tortoise bow and arch.  Twists and folds

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

Finding balance in the New Year. Wed 7pm Yum Yum

Balance, Wall Work

Pranayama: Sahaja, Nadi Shodhana, Anuloma viloma

Cat rolls, extended cat rolls, sun bird, knee down side plank.  Facedown to cobra 1 rolls, opposite arm and leg lifts.  Standing raised standing 1 &2, Tree with back to wall, then knee on wall, dancer facing wall.  Wall chair to floor, tortoise twist using wall, Nadi Shodhana again.  Easy sit forward fold and walk side to side. armotherapy and savasana.

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