All posts by Nancy MacDonald

Peaceful flow Mon 530pm

Heart Openers, Hip Openers, Spinal Flows

Pranayama: Sahaja, Dirgha, Shining Skull.

Opening with a water flow practice from TriYoga to open the body to deeper stretches at the end of class. Keeping with the water theme and flowing through gentle wave, cat bows then onto the back to open the hips leg lifts, leg stretch, reclined tree, hip side stretch, happy baby etc till we run out of time slow and sweet openings. Rolling up for aromatherapy and then the letting it all go in Savasana.

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

Softly opening the neck and shoulders. Thurs 7pm Yum Yum

Gentle Stretches, Shoulder Openers

Continuing on with the viniyoga session moving to the neck and shoulders.

Pranayama: Lying over a blanket to open the upper back and chest. Sahja,Dirgha, Box

Bridge rolls opening the neck and shoulders. Apanasana flow, cat rolls to child with the neck and shoulder adjustment. Chakrabakasna, cobra flow opening the neck.  Uttanasana paying special attention to the upper back. Triangle flow for the neck and shoulders. Chakravakasna to settle everything.    Reclined twist with neck releases then sustaining with a shoulder release.  Apanasana flow.  Janu Sirsasana flow to really have an open twist. Forward fold flow again to open shoulders and neck.

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

Flowing back to balance. Tues 745pm

Hamstrings, Hip Openers, Standing Strength

Since I have been traveling this past week just want to flow back into the groove with you.

Pranayama: Sahaja, Dirgha, Box breath

Gentle opening flow with strength building and heart opening.  Seeing where the hips are this week and opening the hamstring with 1/2 Hanumanasana. Standing strength then to TV watching swan to allow the hips to open more.  Gentle spinal flow before twists and forward folds.   Happy baby, rock the clock, aromatherapy and Savasana.

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

Revving up the Core Class to get alittle Cardio in. Tues 530pm

Core Work, Upper Body Strength

Pranayama: Sahaja, Dirgha over two blocks to open the chest.

Roll down with varied arm positions, footwork and leg warm ups, 100’s, spine stretch forward, roll over, coordination,  roll back with twist and open, rowing to open the shoulders.  Upper and mid back work with shave the head and hug a tree.

Balancing the work of the abdominal muscles by adding back strengthening moves. Cobra and variations. Waterwheel, Navasana with arm movements,  cat rolls with puppy stretch and rabbit stretch.  Downward dog to Raised cobra flow.  Kneeling work to strengthen thighs, reverse table work, triceps strengthening.

Cradle stretches, Bridge rolls, Leg circles, twists. Aromatherapy and Savasana

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

Lovely low back. Mon 7pm Yum Yum

Gentle Stretches, Spinal Flows

Pranayama: Dirgha, Nadi Shodhana

Quick review of the Joint freeing series before moving on. Loving up the low back tonight with a viniyoga practice.  Apanasana stretches, bridge rolls, cat roll viniyoga style, Chakravakasna, cobra series, airplane, bridge rolls, hand to foot.  Cobbler flow and apanasana flow.

Looks like a short class but everything is done slowly and mindfully to support the health of the low back.

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

TrIyengar my mix of TriYoga & Iyengar Yoga. Mon 530pm

Heart Openers, Spinal Flows, Standing Strength, Toe Stretch

Pranayama: Dirgha and Shining Skull breath.

Cat rolls, toe stretch with neck stretches, inversion and eversion for knee strength. Reverse table for the arms and Navasana flow for the core. Standing strength flow.  Adding in tonight the advanced version of cat rolls with extended cat which is with a leg lifted, this really brings stability and strength to the core. Karin Stephan’s back bending using a dowel to refine the movement before moving to the floor to open the back with gentle cobra flows.

Bridge rolls then supported bridge to release everything. Happy baby and hip side stretch.  Time to roll up for aromatherapy and Savasana.  WOW where does the time go. 😀

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

Full body massage with Yoga tonight. Tues 745pm

Forward Folds, Heart Openers, Hip Openers, Spinal Flows, Toe Stretch,

Tonight every body part will be massage with the gift of Yoga. From the tip of the head to the tip of the toes.

Pranayama: Sahaja, Dirgha, Nadi Shodhana.  Adding in Rabbit stretch to open the mind.

Moving right into standing and movement. Warming up the shoulders with cat bows and for those that don’t like those and find them too easy we will have harder options for you…. no worries.  Moving down the body to the back, opening the front of the body while strengthening the back.  A few seated twists that also open the hips.  Then opening the feet with toe stretch and for those that want more advancing the move.   Aaah the hips, opening the hips with swan and sustaining the holds.  Happy baby and a nice long sustaining hold of hip side stretch. Reclined easy seat and reclined cobbler.  Time for aromatherapy and Savasana.

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

Whole body massage with Iyengar alignment. Fri 1115am

Core Work, Spinal Flows, Standing Strength, Toe Stretch

Pranayama: Sahaja, Dirgha, Nadi Shodhana, Anuloma Viloma

Cat rolls, toe stretches, inversion & eversion, reverse table, Navasana flow.  Standing strength focusing on alignment since I will be gone for 3 weeks I want to bring awareness to the alignment today.

Spinal flows for back strength, bridge rolls and bridge lifts adding quad stretch here.  Happy baby, hip side stretch. Roll up for aromatherapy.

Aromatherapy today is Ananda Bend from Yoga Flow Oils, thank you Susan

My favorite Juicy Joints Yum Yum Yoga Thurs 7pm

Gentle Stretches, Standing Strength

Pranayama seated on floor Sahaja, Dirgha, Box Breath.

Juicy Joints with the Yoga Therapy Joint Freeing Series  YUMMY.  Then stretching out thehands, I have noticed so many people with tight hands and arms so we focused some stretches on the hands before going into Downward Facing Dog.   Some balance added in for those newly open feet.  Gentle standing strength poses to feel the juicy joints.  Twists and a few forward folds before aromatherapy and Savasana.

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