Category Archives: Core Work

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

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

Busting the 3rd buttock. Tues 530 core

Core Work, Upper Body Strength

Working with the bands tonight to work the whole body but that 3rd buttock is going to be worked hard tonight.

Gentle warm up using the band for awareness.  Breath work, hip rotations, spine twists.  Moving right into the legs.  Most move tonight will be abs, legs and arms all at once.  Biceps, Triceps and shoulder as well as abdominal muscles  and legs.  Working the lower buttock and outside of the hips.  Just come join me and get working with the bands.

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

Open hips for core strengthening. Tues 530pm

Core Work, Hip Openers, Shoulder Openers

Pranayama: Sahaja, Dirgha,  Box breath

Opening the body with stretches and hip openers before moving onto the core work.  Ten churnings, lateral side bends, deep hip openers as well a quad openings.  Cow face pose with arm work adding in eagle arms to open the back/shoulder area.

100’s then moving into core work with side plank on the forearms, slow steady movements adding the lift of the top leg.  Onto back with a reaching for the feet series making sure the neck stays relaxed/tension free during these movements.  We are working the core not the neck. 😀   Bridge rolls to release the abs.

Rolling like a ball to roll downs with twists, roll overs. Leg series:  Clam shell, side passe, circles, front & back, knee and toe.  Heel beats for transition to other side.  Cradle releases for both hips. Prone to sphinx, cobra with twists, opposite arm & leg lifts.   Natural seat to pin wheel hip release.  Oils  Savasana

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

Open heart, strong back. Mon 530pm

Core Work, Heart Openers, Shoulder Openers, Toe Stretch

Pranayama over blocks to open the heart.  Sahaja, Dirgha, Box breath.

Adding alittle Om Yoga to the flows  from Cindy Lee tonight.  A deep shoulder opener being ever mindful of the high mobility and unstable shoulder joint…… do what is right for you.

Toe Stretch with arm movements as well as mudras. Up to standing for a gentle flowing sun salutation. Visiting some heart openers tonight with cobra, bow, camel, bridge rolls then a supported bridge with leg lifts and offering an unusual.. not for everyone quad opener.    Down from bridge to happy baby, hip side stretch and to the good stuff aromatherapy and Savasana.

Aromatherapy tonight will be Vatta/Pitta Blend from Yoga Flow Oils, thank you Susan

Flluid flex bands for strength. Tues 530pm Core

Core Work, Upper Body Strength

Pranayama to center and settle into practice.  Sahaja, Dirgha, Box breath

Using the flex band for upper body strength as well as the core.  Adding the resistance of the bands to the class increases the work to your level.  Holding the bands closer = harder, at then end of the band easier.  It is your class and you can adjust to any injuries or areas that need to work a little harder.

Adding the bands to the leg work you will really feel the small movements of the inner muscles which will fatigue somewhat faster.  The bands are always fun and they are purple so how can you not love the bands. 😛

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

Opening the hips and shoulders, adding balancing and core. Tues 745pm

Balance, Core Work, Hip Openers, Shoulder Openers, Upper Body Strength

Pranayama: Sahaja, Dirgha, Nadi Shodhana

Cat rolls, cat hip circles, toe stretch, neck stretches, shoulder rolls. Nice and juicy ready to move. Reverse table, roll like a ball, Navasana flow, Can Can.  Bridge rolls, hip rotations, hip side stretch to release these muscles.

Balance: Forward fold to squat, raised standing 1 &2, Shiva balance, Chair twist with balance.

Sun Salutations with some twists and swings added in. A Little dolphin, cat, child, rock.   Twists and Forward folds close the class.

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

Small fitness ball to refine the core moves. Tues 530pm

Core Work

Pranayama: Sahaja, Dirgha, Nadi Shodhana to bring focus to mind for this detailed work.

Using the small fitness ball tonight will bring more awareness to the small movements of the legs and core.  At times the ball will be placed between the thighs, knees or ankles to add difficulty to the movements.  Other times the ball may be placed behind the body as a reminder to not sink into the low back but to pull the core up and use these muscles to stabilize the torso.   We will be awakening some deep muscles tonight and still have lots of laughs.

Twists and stretches to release the muscles and forward folds to cool the mind will end the class.  Aromatherapy tonight will be Shanti Blend.

Aromatherapy Shanti Blend from Yoga Flow Oils,  thank you Susan

Opening the hips, shoulders and working the core. Tues 530pm

Core Work, Hip Openers, Shoulder Openers

Pranayama: Sahaja, Dirgha,   Skull Shining Breath

100’s, Leg stretch to open the hamstrings, Hip rotations, shoulder openers.  Frog leg rolls, Dead Bug, Crisscross toe taps with wide circles,  Can Can (we all can 🙂   Side leg series that we all love, hot potato, knee toe and more.  Prone to strengthen and balance the work we did with the abdominal muscles with back work. Opposite arm & leg,  Heel beats.  Sweet twists and stretches.

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