Pranayama: Sahaja, Dirgha over 2 blocks
Fingers in the sand shoulder opener, supine lift and lower the legs, hip rotations, hip side stretch.
Standing strength: Triangle, Warrior 2, Sun Warrior, Warrior 2, Side angle, Warrior 2. both sides
3 in one work for the yoga pushup Chaturanga Dandasana.
Shoulder openers, twists and forward folds.
Aromatherapy tonight will be Prana Blend from Yoga Flow Oils, thank you Susan
Next week is Thanksgiving with all the wonderful traditions of the day including a nice huge meal. So to prepare the belly for all the work ahead lets strengthen and tighten the core.
Breathing awareness with Sahaja, Dirgha breath.
Moving onto a typical Pilates mat class with a few extras added in. We will be working with the bands for the legs as that was met with lots of groans so adding that in will make it easier each time we do it. We will be adding in some Dolphin work tonight so prepare for planks and side planks with a twist. Closing with a few Feldenkrais movements before aromatherapy and Savasana.
Aromatherapy tonight will be Shanti Blend from Yoga Flow Oils, thank you Susan
Using the support of the roller under the spine just breathing and getting the feeling of this.
Tonight getting the feeling of the roller before making it too hard we will add in some balance challenges. The class will end with a self massage using the roller. You will sleep great tonight. Don’t be worried I also have some half rollers for those that feel too unstable on the roller. It is a given there will be lots of laughs as well as strengthening to the core.
Aromatherapy tonight will be Anxiety Ease from Yoga Flow Oils, thank you Susan
Hi all,
Getting ready for all the shoving and pushing at the mall for the holiday season 🙂 just kidding. We are going to be building some strength and stability in the shoulders tonight along with the core and back. The bands add just the right amount of resistance for each person to work at their own level. Join me for some work and fun.
Aromatherapy will be Vata/Pitta Blend from Yoga Flow Oils, thank you Susan
Here we go everyone, I have had some requests for a roller class and the place I get my props from had them on sale so I got some.
Tonight we will explore together the roller pilates style I am sure we will have some laughs and a workout. I am still learning this so it will be a beginner level class.
The aromatherapy tonight will be Open Heart Blend from Yoga Flow Oils, thank you Susan
Pranayama: Seated sun breath sitting in easy seat.
Moving into roll downs with a little twist, adding in the three part roll down bit by bit to find the spot that needs more focus. Onto back for some leg work. Ready for the 100’s, push through is working the abs as well as the back and arm muscles. Roll over everyone’s favorite then onto the Can Can getting everything looking lovely. Roll back with twist deep to Saw, rowing, shave the head ??? what ?? no worries really, hug a tree, cobra work, pulling straps. Water wheel, Navasana, rolling like a ball to roll to standing. Cat rolls to puppy stretch to rabbit. Down dog to raised cobra, camel prep, L seat slide, cradle stretch, twists, aromatherapy to Savasana
Aromatherapy tonight will be Ananda Blend from Yoga Flow Oils, thank you Susan
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
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
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
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