All posts by Nancy MacDonald

First night of Fundamentals. Wed 530pm

Spinal Flows

Welcome to the Fundamentals of Yoga.  This class will move through postures slowly and with a large focus on alignment and props.  Pranayama and meditation time will also be explored.

Pranayama: 3 part breath on floor with block to fully explore the breath, will add Ujjayi.

Hip rotations to open the hips as well as leg lifts and supine cobbler.

Moving to seated and going over prop usage here. Dirgha pranayama.  hand openers to prepare for tonight’s details.

Vajrasana (Rock/Natural seat) to Runner using blocks to discover the proper movement using the muscles of the body and not just flinging the body’s parts around.  Adding runner leg stretch to open the hamstrings.  Exploring this movement at the next level of runner to forward fold and from forward fold back to runner.  These very important movements are used over and over again in most yoga classes.  When these moves are done with integrity they become easy and smooth.  One of that fastest ways to build strength and awareness.

Cat rolls, opposite arm and leg strength building.  Supine on the floor to rock the clock and bridge rolls. Supine twist with shoulder opener. Easy sit with forward fold and side stretch.   Seated twist.  Aromatherapy and Savasana.

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

Celebrate the fall with movement. Tues 745pm

Spinal Flows, Standing Strength, Upper Body Strength

Fall is in the air and the cool weather makes me want to move.

Pranayama: Sahaja, Dirgha, Nadi Shodhana.

Cat rolls with side opening, toe stretch with arm movements to open the shoulders, top of feet stretch.  Downward Dog to open the legs, down to cat and opposite arm and leg balance. Sun Salutation with chair twist and dolphin work.

Standing strength warrior 2, side angle, triangle,warrior 2, wide leg Forward Fold, down dog to plank, side plank both sides add a little twist?  There is a vinyasa in there then back to Down Dog and then we move to the other side.

Building strength in the back with half locust, gentle wave flow, bridge rolls and twists and forward folds ends the evening. Aromatherapy and Savasana.

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

Give me the Core! Tues 530pm

Core Work,

Here we go with the flow of the core.  Welcoming in the fall with a strong center to live from. The holidays are soon here so get into a natural rhythm of work, fun, exercise and rest so you won’t be thrown off your center.

Pranayama: Sahaja, Dirgha, Box breath.

Review chin nods, pilates lift

100’s, leg circles, roll up, rolling like a ball, roll over, single leg stretch, double leg stretch. Toe tap heel  work, open leg, roll back & twist, cat rolls. Forearm plank add twist, bring it up a notch with side plank and twist, sustain plank and lift leg, child pose rest.

Abdominal twists with leg variations including can can.  Back work to balance out the front body.  Side leg series; front & back kicks, lift and lower, circles, inner thigh, heel beats before doing the other side.  Forward folds and twist to end the practice. Aromatherapy & Savasana

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

Gentle openings for the hips and shoulders. Mon 7pm Yum Yum

Gentle Stretches, Hip Openers, Shoulder Openers

Pranayama: supine on the floor and really focusing on the breath and its movement.  Really finding the 3 part breath.

Gentle stretches is the focus of the class tonight.  Hip rotations, twist with a shoulder opener, rock the clock, bridge roll, supine cobbler with support, apanasana flow.   Single knee lumbar rotation,  a few ViniYoga moves, prone single leg lifts to build back strength.  Forward folds,twists to close out the class.  Aromatherapy & Savasana.

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

Flowing into Fall Yeah! Mon 530

Balance, Spinal Flows

Finally the feeling of cooler air has arrived and brought a smile to most of our faces.  Let’s flow with this coolness.

Pranayama Standing:  Sahaja, Dirgha, gentle Sun Breaths.

Gentle flow with swan and down dogs to open the hips, adding on with 3 leg dog. Cat bow 1 with extended cats and moving into the more advanced extended cat bows.   Building some strength in the upper body with Down Dog to Plank and sustaining plank.  Balance  Tree, Extended tree,Half stance and extended half stance.

Opening into some gentle back bends with cobra 2, extended child, cat tuck, facedown.  Locust lifts to extended child.  Half tortoise adding twists.  Ending with bridge rolls, hip side stretch, reclined cobbler. Oils & savasana.

Aromatherapy tonight will be  Ananada Blend by Yoga Flow Oils, thank you Susan

Feeling Hippy. Friday 1115am

Balance, Gentle Stretches, Hip Openers

WOW it feels like I haven’t seen everyone for a month…   Well that is about right.  Really missed you all and wanted to give you a sweet treat of a nice hip opening class.

Pranayama: Sahaja, Dirgha over blocks opening the thoracic to open the hips.

This class will be a gentle restorative class that will allow the hips to open and let go.  Leg lifts, leg stretch, reclined tree, hip side stretch, Happy Baby,  reclined cradle, wide leg stretch, cobbler .  Standing for a gentle sun salute to feel the newly open hips.  Balance of just lifting up to toes and back down opening the feet as well as balancing.  Janu Sirsasana twist and forward folds.   Time for aromatherapy and Savasana.  Restore, relax and let go.

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

Slow, yummy stretches for the whole body. Yum Yum Thurs

Gentle Stretches, Hamstrings, Hip Openers, Shoulder Openers

Pranayama over pranayama blankets or blocks.

Neck stretches, shoulder openers, side body full breath, calf stretches. Down to the floor with swan, frog, leg releases then hamstring openers as will as out side of the leg releases. Allowing the body to surrender into the postures with sandbags to assist.  Inner thigh openings and hip melting.

Slow and deep is the way tonight.  YUM

Aromatherapy tonight will be relaxing blend, from Yoga Flow Oils, thank you Susan

Hello Hamstrings How Ya Doing? Tues 745pm

Gentle Stretches, Hamstrings

Pranayama: Sahaja, Dirgha over 2 blocks. I know this seems weird but when the thoracic is open the hamstrings will open.

A few floor hip openers, rolling up to seated and opening the shoulders and neck a bit before we talk to the hamstrings.  Cat rolls, dog on hydrant, cross bow. Wide leg sway and runner circles with a vinyasa between.

Standing strength with sustained forward fold between.  Hello hamstrings.   Apply aromatherapy oils  then roll down for the wonderful supine hamstring stretch. Slow and deep the leg that is not getting stretched NO  straight legs tonight keeping it all in the working leg.  YUM   Supine twist, Savasana with legs slightly bent to the side and blocks to gently support.  Just let go.

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

Rolling with the Ball Core Tues 530

Balance, Core Work, Hamstrings

I love the fitness ball and I know some of you don’t, perhaps we can change this for you.

Working tonight with the large ball and really working the legs/hamstrings in a number of these movements. The abs will also get a great workout before we move up to the arms and back.

warm up postures ball bridge, chest openers, neck lengthening.  Frog hip release and a nice hip opening twist.  Bridge rolls with the feet on the ball, chin nod , ab prep.

Sitting on the ball for ab prep, small crunches. strengthening the back with gentle cobra work and a shell stretch to open everything back up.

100’s seated on the ball, 1/2 roll back and full roll up.  Onto the back for leg circles, twisting oblique, scissors, full bridge lift the lift and lower the leg.  Roll overs with ball between ankles.

Drape over the ball then to superman on ball, oblique roll back, locust, push ups,then onto the stretches before aromatherapy and savasana.

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

Bees Knees what’s the buzz? Mon 7pm Yum Yum Yoga

Gentle Stretches

Pranayama seated in chair: Sahaja, Dirgha, Nadi Shodhana

Tonight we will loosen up the neck and shoulders then have a little more focus on therapy of the knees using flex bands to bring good alignment into the moves. Neck rolls, shoulder rolls, side bends then using the flex band point and flex foot, lift and lower, bend & straighten, circles in each direction.  Opening the feet with a little balance work.

Seated on floor outer hip strengtheners then to the back and the band for leg circles, lift and lower knee therapy, pilates corkscrew.  Partial recline rest, happy baby, twist. Aromatherapy and Savasana

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