Category Archives: Core Work

Strenghtening the shoulders as well as the abs. Tues 530pm

Core Work, Upper Body Strength

Flex band work today.  Wrapping the band around the chest to feel the full expansion of the chest. Dirgha breath.

Band around the feet to start the arm/shoulder work. High rows, tricep work, upper shoulder work from cactus arms, rotator cuff strengthening.  Roll backs with rhomboid pulls, oblique work with the band and roll backs.  Abdominal work simple small movements using the hip hinge to work the abdominals.  My friend Laura a physical therapist assistant just loves this set of movements small but very strong.   Rhomboid, tricep, deltoids, supraspinatus and rotator strengthener.  Stretch all this out with some shoulder stretches, before aromatherapy and savasana.

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

Abdominal work with deep massage with foam roller. Tues 530pm

Core Work

Centering the mind & breath with Pranayama, Sahaja, Dirgha wit Ujjai.

Starting on the rollers tonight with some massage rolling the back, legs, buttocks before we start on the abdominal muscles tonight.  100’s to further warm up the body with the breath,  cross crawl and reach through, side plank  rolls, hip circles, bicycle crunches to Can Can, Dolphin,  prone pointer to Boat, child and roller massage for deep tissue release. Aromatherapy, Savasana.

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

Shanti Vinyasa Flow Friday 1030am LFF Tyrone

Balance, Core Work, Hip Openers, Spinal Flows, Standing Strength, Toe Stretch, Upper Body Strength,

I LOVE to teach morning classes… wake up the body for a beautiful day. Lets Play

Pranayama: Breath of Joy, Goddess breath

Sun Salutations, warrior 1, with a balance twist, warrior 3, standing split, Skanda, warrior 2, side angle, triangle, triangle, Skanda.  Bird of Paradise, & Dancing Shiva for Balance.  Hip openers to release the hips, core strength with the can can, opposing muscles of the back with dolphin/plank, cobra boat flow, finishing with twists & forward folds. Aromatherapy and Savasana to send you off for your day and weekend.

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

Rolling around on the ball. Tues 530 Core class

Core Work

Pranayama:  Over the fitness ball just draping over face down to feel the breath move in the body.

Breaking out the fitness balls for a little yoga on the ball tonight. See what happens when you use the ball either sitting on it, placing your feet on it, or having the torso on it.  The ball will make it harder to do all the moves and will work the core abdominal muscles.

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

Flowing Dragon with strength building. Mon 530 Shanti Vinyasa

Core Work, Spinal Flows, Toe Stretch, Upper Body Strength, Yoga Moves

Pranayama: Sahaja, Dirgha, shining skull with internal hold.

Breaking out the Flowing Dragon series tonight. Opening the hands and feet then moving into the dragon. Sun Salutations will have strength building in them with side plank variation as well as dolphin.  Balance is Dancing Shiva.  To the floor for spinal flows to make sure the back stays strong and open. Bridge rolls, reclined cobbler. Aromatherapy and Savasana.

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

Black Friday?? No way a great Friday. 1115 Friday

Core Work, Spinal Flows, Toe Stretch, Upper Body Strength

Pranayama: Sahaja, Dirgha, Box breath

Hand stretch, cat rolls, toe stretch with hand mudras, top of feet stretch, core work, down dog heel press.  dragon series in the sun salutation format, sun salute with swan, plank & side plank, dolphin, shiva balance, cobra flows, twists and forward bends to round out the class.  Aromatherapy & Savasana

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

Thankful for the Sun. Sun Salutation 530pm Wed

Core Work, Forward Folds, Hamstrings, Hip Openers, Standing Strength, Upper Body Strength

Pranayama: Sahaja, Dirgha  with strap around rib cage.

warm ups before flowing through a sun salutation or two or three, working the 3 in 1 move from last week, introduce some deeper hip openers. twists and forward folds, aromatherapy and Savasana.

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

Little Pilate’s, little flow before Thanksgiving. 745pm Tues LFF

Balance, Core Work, Spinal Flows, Standing Strength

Pranayama:  Sahaja, Dirgha  over blocks

Starting right out with Pilates toe/heel taps, curl up and reach out, rolling like a ball, Navasana.  Sun Salutes with add ins, kind of like plug ins but better 🙂 Standing strength, Balance,  twists and forward folds before aromatherapy and Savasana.

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

Core and More. Breaking out the magic circles 530pm Tues

Core Work, Upper Body Strength

Pranayama:  Sahaja, Dirgha to bring clarity to the mind

working through a Pilates class only using the “magic circle” to increase some of the work.  Not my favorite as it is hard but we will have lots of laughs.  Finding the abdominal muscles then adding in some crunches. Single leg roll up, 100’s , roll up, roll over, teaser???, rolling like a ball, straight leg rocker, open leg rocker, single leg stretch, double leg stretch, double leg lowers, criss cross, scissors, spine stretch, swan, hinge roll down, bridge, corkscrew.  Double leg kicks, pilates pulses, push downs, pulse ups, lift & pulse.  Pec squeeze, lat press, standing leg pulses, hip stretch, chin squeeze. Aromatherapy & Savasana

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

Fall Fun- Flow witn Iyengar. 10am Fri Yoga4All

Balance, Core Work, Toe Stretch,

Hi all,

I am subbing Wanda’s Friday morning class today so we will have a little flow and lots of Iyengar.

Pranayama:  Shaja, Dirgha, Kapalabhati with holds.

Stretching out the hands before beginning.  Lots of warm ups as a morning class we need to have the joints oiled. Cat rolls, cat hip circles, calf stretches, toe stretches, hip rolls with shoulder opener.

Warming up the feet with the ole golf ball massage.   Darsha Charna.  Sun Salutation with some cobras added in to strengthen the back.   Wanda wanted you all to have some abdominal work so here we go with that.  Shoulder isolation awareness.   Balance.  Iyengar leg and movement awareness for moving into 1/2 moon, from runner to forward fold, warrior 1 to warrior 3.  Hand balance,  Twists and forward folds. 

Aromatherapy then down to floor for some bridge rolls with block support.   Savasana

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