All posts by Nancy MacDonald

Strong Back and Open Heart Mon 530pm Shanti Vinyasa

Core Work, Heart Openers, Spinal Flows

Pranayama: Sahaja, Dirgha, Kapalabhati with short hold

Coming to standing and moving to the wall for a new awareness for Reed stretch really feeling the side body open as well as awareness on the hips and shoulders.

Most of tonight’s practice will be heart openers starting with cat rolls then moving onto cobra 1/boat, half locust, full locust, boat, sphinx, bridge rolls, reclined cobbler, hip side stretch. Aromatherapy then leg stretch to Savasana.

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

Opening the hips, while building strength. Friday 1115

Balance, Forward Folds, Heart Openers, Hip Openers

Pranayama over 2 blocks this really helps to open the hips.

Wide feet supine twist, cobbler flow, kneeling table circles, fire hydrant with circles, donkey kicks. Toe stretch & toe balance, Lunges with 1/2 hanuman, crescent lunge to empty heart lunge.  Downward Dog to pigeon alternating sides. Swami series breath work.   Warrior 1 with strap behind, pyramid with strap, dancer with strap.   Gentle cobra, bow, camel series, vajrasana releases,  seated wide leg FF and twist.  aromatherapy and savasana.

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

Finding support and peace with wall flows. Yum Yum Wed 7pm

Hip Openers, Shoulder Openers, Wall Work

Letting go of the week with wall flows and generous breath work.

Pranayama done with legs up the wall.  Finding comfort here.

Wall series: point & flex feet, bridge rolls, cradle, squat, wide leg, cobbler, cow face, twist.  Roll to seated mula rolls.  Standing at wall with more shoulder openers.  Wall chair to squat to floor,  Choice of legs up the wall for savasana or queens pose or what ever would feel good and yummy.

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

Right down to it with Downward Facing Dog Wed 530

Upper Body Strength

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

Hip Openers, Standing Strength

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

Core Work, ,

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

Gentle Stretches, Hamstrings, Shoulder Openers

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

Balance, Standing Strength, Toe Stretch, Upper Body Strength

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

Balance, Spinal Flows

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

Hip Openers, Spinal Flows

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