Monthly Archives: February 2011

Hip, Hip, Hurray Opening the Hips. Wed 530 Fundamentals

Gentle Stretches, Hamstrings, Hip Openers, Yoga Moves

Starting in legs up the wall to leg the legs relax and the blood flow into the hips for deeper opening.

Pranayama while in legs up the wall. Sahaja, Dirgha

Bridge rolls on the wall, cradle stretch, 1/2 cowface, wide leg with assist from me to release the low back.

Rolling up to feel the “new hips” in Sun Salutations working through any limitations that may show up. Then see what we have time for below.

Roll off wall and up to hands and knees.  Hip rolls, cat rolls, fire hydrant rolls, lunge, 1/2 Hanuman with holds, lizard, swan add bows, quad stretch using wall.  Mandukasana (frog), child. Aromatherapy to leg lifts and lower, leg stretch with strap, Savasana.

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

Let’s twist again like we did last summer. Tues 745 LFF Sem

Forward Folds,

Pranayama: Sahaja, Dirgha, Nadi Shodhana

Easy seat, reed adding twist and forward fold, cat rolls, cat stretch, cross bow. Toe stretch with twist, toe balance with twist.  Sun Salutation adding on crescent warrior with open and closed twists. Warrior 1, pyramid, revolved triangle, revolved 1/2 moon then rewinding that. Deviasana twist.  Floor twists and forward folds including Janu Sirsasana with a twist, hip side stretch, rocking hip twist and arm reach. Aromatherapy and Savasana.

Aromatherapy tonight is Vata/Kapha Blend from Yoga Flow Oils, thank you Susan

Gentle awareness using King Kong Block to build strength and stretch. Mon 7pm Yum Yum

Balance, Gentle Stretches

Seated in chair pranayama, Sahaja, Dirgha, Nadi Shodhana

Standing on a block allowing the flow of the hip to be a dangle to open the hip flexors, chair squats on the wall, step downs, wall push ups, calf stretch.

To the floor for shoulder and hip releases.  Gentle somatic stretches. Roll up for aromatherapy, Savasana.

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

Open Hips~~ Open Heart Mon 530 Shanti Vinyasa

Hamstrings, Hip Openers

Hip openers to open the heart.  Much stress is carried in the hips so tonight we will encourage them to open to allow the stress to flow out and away.

Pranayama:  Dirgha, Nadi Shodhana

Cat Bow 2 as well as cat bow 1, 1/2 Hanumanasana. We added in the turns of TriYoga cat turns, and swan/mountain turns. These we spent some time on as I have been negligent in adding them into classes. 🙁

Flowing down to floor to work on penguin, using what ever is needed to be comfortable but opening to the stretch.  Seated twists and forward bends. Holds will be long and full of breath tonight.

Aromatherapy tonight  is Kapha Blend from Yoga Flow Oils, than you Susan

Balance for Bliss. Fri 1115 LFF Sem

Balance, Standing Strength, Toe Stretch

Pranayama: Sahaja, Dirgha, Nadi shodhana

Hip rolls, cat rolls, fire hydrant rolls, nose to knee balance. Toe stretch to toe balance. Standing forward fold, runner to crescent runner, 1/2 Hanuman, downward facing dog,  warrior 1,pyramid, revolved triangle. Simple balance of just coming up onto toes, then adding arms in, tightrope balance up on toes.

Forward fold, squat, forward fold building strength in the  legs and buttocks.  Twist and forward folds to round everything out before aromatherapy and Savasana.

Aromatherapy today is Energizing Blend from Yoga Flow Oils, thanks Susan

Gentle stretches with the breath. Wed 7pm Yum Yum

Gentle Stretches, Hip Openers

Pranayama: Sahaja, Dirgha, Nadi Shodhana.  Dirgha using the sipping breath breathing in 1/3 (lower lung) then exhale a bit then inhale 1/3 (mid-lung) then 1/3 (upper lung) before a long slow exhale.

Cat rolls for the spine, toe stretch and top of foot stretch. Joint warming flow of cat rolls, thread the needle, downward dog, cat, child roll up to natural seat, chest expansion, side bends.  repeating.  On the back for leg lifts and lowers, leg stretch using the strap to assist, hip rotations, cobbler, 1/2 cowface pose.

Aromatherapy is Relaxing Blend from Yoga Flow Oils, thank you Susan

Opening the Hamstrings Wed 530 Fundamentals

Hamstrings, Toe Stretch

After doing twists and forward folds last week I thought we would focus on the hamstring tonight.

Pranayama: Sahaja, Dirgha

Using a golfball tonight to start. Pressing the sole of the foot to the ball and rolling it around finding the tender or tight areas of the foot. This not only opens the foot but the muscles in the legs and hips as well.  Doing one side then observing the difference between feet, legs, hips.  Repeating on the other side.  Forward fold by bending the legs and bringing the chest to the thighs then lift the sitting bones but keep the ribs and thighs together.  Warming up the legs with variations of sun salutation and learning to step forward using the correct alignment stacking the bones and using the muscles correctly to build strength and stability.  Stretching out the hamstrings on the floor with a strap.

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

Hips, hips and more hip openers. Empty the junk drawer. Tues 745pm LFF Sem

Hip Openers

Pranayama: Sahaja, Dirgha over 2 blocks

Where do we keep our emotional junk lots of time if not in the hips it is in the shoulders.  Tonight opening the hips and letting go of the old junk.

Supine twists, cradle adding in the twist, hip rotations.  Rolling like a ball, reverse table adding on cradle or dips.  Seated cradle, cat rolls, toe stretch.  Standing to runner, to downward facing dog revolving around to open the hips.  Skanda back and forth.  Frog pose breathing deep and finding that deep opening for you and your hips.  Aromatherapy oils then to the floor for leg stretch using the straps.  Happy baby,Savasana.

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