All posts by Nancy MacDonald

Time to open the shoulders and the hips DEEPLY. Tues 745pm

Hamstrings, Hip Openers, Shoulder Openers, Spinal Flows

Pranayama: over noodle first then moving onto blocks to deepen the opening, arms will go over head to start to open the shoulders.  Sahaja, Dirgha

Sleepwalker, leg stretches, hip rotations, supine cobbler with twist, knees to chest twist adding in shoulder opener, Hip side stretch with long hold and my assist to help open.  😀  Both sides 

Deep shoulder openers: some of these I have not shared before so be careful and mindful of your body.  Prone- arms in “T”  roll onto arm and side body, Thread the needle move only lots more…. and then adding on to this.   Cobra 1 with twist.   Spinal flow rest in child 2

Hips: Raised runner with open & closed twist, hip flexor stretch, external hip openers, calf stretch

Twists,  cradle.  Savasana

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

The Core and More. Tues 530pm

Core Work, Hip Openers, Spinal Flows, Toe Stretch

Standing Pranayama:  Sahaja, Dirgha, Sun

Standing 100’s from Pilates.  Toe Balance, toe stretch, top of foot stretch, ankle stretch.  Neck work continues tonight.

Roll like a ball, roll up, roll down,  cross crawl sets, seal, frog.  Cat rolls for the spine, buttock tighteners, and onto the legs.   Shoulder openers with strap, Twist and Forward folds, Aromatherapy, Savasana

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

Strengthen the body to flow through summer. Mon 530pm

Hip Openers, Spinal Flows, Toe Stretch, Upper Body Strength, Wall Work

Pranayama: Sahaja, Dirgha, shining skull with holds.

Spinal flows with Pyramid 1 rolls, Triangle, Toe Stretch, Toe Balance.  Extended Mountain to work deeper into the hips and legs. Extended bend with shoulder stretch. 

Cat rolls and Cat bows adding in if got cat bows down moving into extended cat bows.  Cobra flows with cobra twist added in.  Half Locust & Opposite arm and leg lift to strengthen the back muscles on a diagonal.

Cooling down on the wall with wall hang, wall lift, gentle warrior, water fall, squat 1.   Lowering to floor and away from the wall for leg stretch, knees to chest twist, reclined butterfly with twist.  Savasana

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

Core and Balance tonight Tues 745pm

Balance, Core Work, Hip Openers, Standing Strength, Toe Stretch

Pranayama: Sahaja, Dirgha, Nadi Shodhana with holds.

Mixing in some Pilates tonight because yoga can’t compete with Pilates for core work.  So tonight will be a mix of Yoga & Pilates.

100 and see what you think of this pranayama practice.  Tri Yoga Hip rotations, Roll over, Roll up  adding in Archer twist.  Roll like a ball.  Waterwheel,  Abdominal twists from yoga with a twist of Can Can thrown in.  😀      Bridge rolls, roll up and over to prone for Sphinx, Cobra 2, opposite arm and leg.  Child

Toe stretch, Toe Balance, Forward Fold to Standing. Wide leg forward fold, Skanda, Warrior 1, Balance with twist, Warrior1, Warrior 3, Warrior 1, 1/2 moon, arching 1/2 moon, dancer, forward fold. other side

Deviasana with shoulder twist,  Wide Leg Forward Fold with twist.

Toe balance to floor, runners stretch, cobbler,  Janu Sirsasana. Aromatherapy, Savasana. 

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

Flex Bands to work the core and legs. Tues 530pm

Yoga Moves

Opening the upper back with breathing over blocks. Sahaja & Dirgha.

Starting with the arms and shoulders warming them up using the band. Chest pulls, flies, Spine twist, high row, low row.  Kneeling cactus arms to overhead to side stretch, diagonal stretch and open. Both sides.

 Most everything will be done with band tonight: 100’s with band on shins or on feet, Roll down & up add biceps curl, triceps curl.  Roll over with leg variations, leg circles, double leg stretch, single leg stretch one leg at time, double straight leg stretch, Flying eagle.

open leg rocker, corkscrew, saw. Outer thighs work from seated, mule kicks. Onto side for front & back kicks, up &  down, circles, side passe, inner thighs lifts, bicycle. Supine ankle rolls, inner thigh work.

Strengthening the back with opposite arm and leg.  Easy seat twist and forward fold, Mermaid, Aromatherapy, Savasana.

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

Tri Yoga continuing with Level 1 series Mon 530

Shoulder Openers, Spinal Flows, Standing Strength, Toe Stretch

Pranayama: Sahaja, Dirgha, Box breath

Building strength by jumping back to Mountain (Downward Dog) then opening the hamstrings with extended leg stretch. Gate, Extended Child, Toe Stretch, Toe Balance.

Standing Posture flow adding in the extended bend with extended shoulder stretch.  Mountain to cat movement to build strength in the arms, Cat Bow 2. Spinal Flows with Cobra1/Boat, Cobra 2,  Sphinix.

Moving from monkey to mountain, mountain to pyramid 1,  pyramid 1 to toe balance  adding these jumps in to bring awareness to the abdominals that are such a large part of TriYoga practice. Upper body strength with hand balance. FF twist   Aromatherapy     Tranquility

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

Too much fun to not do it again. Summer Flows Fri 1115

Balance, Hip Openers, Spinal Flows, Standing Strength, Yoga Moves

Tuesday nights class was so much fun we are going to do it again today.  8)

Pranayama: Sahaja, Dirgha, Box Breath

Salutations with upper body strength as well as core in the flow.  Spinal flows to strengthen the back, hip openers, hamstring stretches.  Standing strength. Hip openers with longer holds as well as quad stretches.

Twists, forward folds, bridge rolls to smooth it all out.

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

NEW CLASS Advanced asana/pranayama Thurs 6pm

Balance, Hamstrings, Heart Openers, Hip Openers, Spinal Flows

Pranayama: Standing Sahaja, Dirgha, Sun breath, breath of Joy  😛

Sun Salutations with crescent warrior.  Balance

Hip openers to start the backbending flows. Prone Boat, Bow, Cobra rolls, Camel. Bridge, full Wheel, Plow, Happy Baby, Reclined Cobbler with Twist.  Other twists and gentle forward folds.

Aromatherapy tonight Open heart from Yoga Flow Oils, thank you Susan

Dog Days of Summer are here. Cool flows Tues 745

Hamstrings, Hip Openers, Spinal Flows, Standing Strength

Pranayama: Sahaja, Dirgha, Box Breath

Salutations with upper body strength.  Spinal flows to strengthen the back, hip openers, hamstring stretches.  Standing strength. Hip openers with longer holds as well as quad stretches.

Twists, forward folds.

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

Building the neck to support the core. Tues 530pm

Core Work, Spinal Flows, Toe Stretch

Pranayama Sahaja, Dirgha over 2 blocks

Using therapy movements to strengthen the neck for the head support used a lot in these core classes.  This also helps in daily life for walking around.  A strong neck and surrounding muscles allows the head to “float” above the spine with out strain or pulling forward.

Neck Flexors, Neck Rotations, Neck Diagonals.   100 using these new stronger neck muscles. Hip rotations, Leg circles, Roll up, Roll over,  Twists, Archer, Roll like a ball. Leg work, waterwheel, twisting bicycle, abdominal twist.  Bridge rolls, Open leg rocker, Navasana flow.

Back work to support the abdominal muscles.   Back again to therapy work to strengthen the inner and outer thighs.  Then stretching out these muscles with Cradle, double pigeon, forward folds and a few twists.

Aromatherapy and down to the floor. Happy baby, supine twist  Savasana.

Aromatherapy tonight will be Ananda oil blend from Yoga Flow Oils thank you Susan.