Pranayama over prana fold blanket, Sahaja, Dirgha, Box Breath
Removing blanket and coming into Sun breath which will be our thread tonight between postures. Bridge, chin nods, table top knee lift, tree pose, cobbler, supine twist, lumbar rotation, prone single leg lift, cat rolls, easy sit side bend, forward bend and side to side. Neck rolls, aromatherapy, Savasana with legs on Bolster
Aromatherapy tonight is Ananda Blend from Yoga Flow Oils, thank you Susan
Starting in legs up the wall to leg the legs relax and the blood flow into the hips for deeper opening.
Pranayama while in legs up the wall. Sahaja, Dirgha
Bridge rolls on the wall, cradle stretch, 1/2 cowface, wide leg with assist from me to release the low back.
Rolling up to feel the “new hips” in Sun Salutations working through any limitations that may show up. Then see what we have time for below.
Roll off wall and up to hands and knees. Hip rolls, cat rolls, fire hydrant rolls, lunge, 1/2 Hanuman with holds, lizard, swan add bows, quad stretch using wall. Mandukasana (frog), child. Aromatherapy to leg lifts and lower, leg stretch with strap, Savasana.
Aromatherapy tonight is Ananda Blend from Yoga Flow Oils, thank you Susan
Seated in chair pranayama, Sahaja, Dirgha, Nadi Shodhana
Standing on a block allowing the flow of the hip to be a dangle to open the hip flexors, chair squats on the wall, step downs, wall push ups, calf stretch.
To the floor for shoulder and hip releases. Gentle somatic stretches. Roll up for aromatherapy, Savasana.
Aromatherapy tonight is Kapha Blend from Yoga Flow Oils, thank you Susan.
Pranayama: Sahaja, Dirgha, Nadi Shodhana. Dirgha using the sipping breath breathing in 1/3 (lower lung) then exhale a bit then inhale 1/3 (mid-lung) then 1/3 (upper lung) before a long slow exhale.
Cat rolls for the spine, toe stretch and top of foot stretch. Joint warming flow of cat rolls, thread the needle, downward dog, cat, child roll up to natural seat, chest expansion, side bends. repeating. On the back for leg lifts and lowers, leg stretch using the strap to assist, hip rotations, cobbler, 1/2 cowface pose.
Aromatherapy is Relaxing Blend from Yoga Flow Oils, thank you Susan
Pranayama: Sahaja, Dirgha, Nadi Shodhana, using wall as support and as an alignment guide.
Cat rolls, cat to extended child flow for the spine. To the wall for gentle wall flows, palm tree and raised standing balance. Seated chair using wall to wake up quads. Moving to the floor for reclined tree, reclined cobbler to notice alignment in the hips, a few bridge rolls then to supported bridge and leg stretch to release the low back and prepare for Savasana. Hip side stretch. Aromatherapy and Savasana.
Aromatherapy tonight will be Prana Blend from Yoga Flow Oils, thank you Susan.
Pranayama: Breathing over folded blanket to open the mid back and upper chest area to allow the shoulders to soften and surrender toward the floor.
Supine with the arms in goal post position or cactus arm and then stretching long to find length in the side body with the breath. Opening the shoulder and hips with side lying somatic movements, rock the sacral clock, rocking of the hips to help open the lungs and hips. Moving to the hips with leg lifts and leg stretch. Moved to the wall for release of the back. Christina loves the wall and so we did this tonight. bridge rolls, wide leg, squat, cobbler and just moving around and playing on the wall Aromatherapy and Savasana.
Aromatherapy tonight will be Shanti Blend from Yoga Flow Oils, thank you Susan
Pranayama: Sahaja, Dirgha over blocks
Easy seat side bends, chest openers, wrist rolls, finger openers, mula rolls, nose circles, neck side stretch, rock the baby, cat rolls, toe stretch. Shoulder rolls, trap squeeze, thread the needle. Penguin, frog, leg stretches, reclined cradle, twists. Aromatherapy and Savasana
Aromatherapy tonight will be Vata Kapha Blend from Yoga Flow Oils, thank you Susan
Pranayama: Side lying over bolster freeing the lungs deeply. Supported fish opening the front and back body for deep breathing.
Mula rolls for the hips as well as the spine, hip rolls with shoulder openers, mermaid series. Easy seat walking the hands forward and then side to side to really feel the side body open. Cat with thread the needle, side stretch, swan with prayer twist. Lying on the side for the elbow to knee somatic movements. Anatasana series, low lunge with side bend, gate, kneeling side warrior. Aromatherapy to fingers in the sand shoulder opener, supta padangustasana with strap assist over head. Savasana
Aromatherapy tonight will be Dharma Blend from Yoga Flow Oils, thank you Susan.
Pranayama: side lying over a bolster and then onto the back for a supported back bend. Feeling the side body and front body opening.
Mula rolls, hip rolls, mermaid series. Easy sit and walk hands, cat, thread the needle, swan with twist. Tias side lying elbow to knee, Anatasana series, low lunge with side bend, gate, kneeling side warrior. aromatherapy then to the floor for fingers in the sand shoulder openers and supta padangustasana.
Aromatherapy tonight will be Ananada Blend from Yoga Flow Oils, thank you Susan.
Pranayama over 2 blocks
Supine with arm slides, roll to side for arm and hip movements, rock the pelvic clock adding in the head. Rocking hips with arm stretch opening the side body. Child pose walk right & left. Hip openers half hanumanasana with long holds. Cat rolls,bridge rolls, cradle stretch, aromatherapy & savasana
Aromatherapy tonight will be Anxiety Ease Blend from Yoga Flow Oils, thank you Susan