Category Archives: Hamstrings

Slow, yummy stretches for the whole body. Yum Yum Thurs

Pranayama over pranayama blankets or blocks.

Neck stretches, shoulder openers, side body full breath, calf stretches. Down to the floor with swan, frog, leg releases then hamstring openers as will as out side of the leg releases. Allowing the body to surrender into the postures with sandbags to assist.  Inner thigh openings and hip melting.

Slow and deep is the way tonight.  YUM

Aromatherapy tonight will be relaxing blend, from Yoga Flow Oils, thank you Susan

Hello Hamstrings How Ya Doing? Tues 745pm

Pranayama: Sahaja, Dirgha over 2 blocks. I know this seems weird but when the thoracic is open the hamstrings will open.

A few floor hip openers, rolling up to seated and opening the shoulders and neck a bit before we talk to the hamstrings.  Cat rolls, dog on hydrant, cross bow. Wide leg sway and runner circles with a vinyasa between.

Standing strength with sustained forward fold between.  Hello hamstrings.   Apply aromatherapy oils  then roll down for the wonderful supine hamstring stretch. Slow and deep the leg that is not getting stretched NO  straight legs tonight keeping it all in the working leg.  YUM   Supine twist, Savasana with legs slightly bent to the side and blocks to gently support.  Just let go.

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

Rolling with the Ball Core Tues 530

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

Flowing back to balance. Tues 745pm

Since I have been traveling this past week just want to flow back into the groove with you.

Pranayama: Sahaja, Dirgha, Box breath

Gentle opening flow with strength building and heart opening.  Seeing where the hips are this week and opening the hamstring with 1/2 Hanumanasana. Standing strength then to TV watching swan to allow the hips to open more.  Gentle spinal flow before twists and forward folds.   Happy baby, rock the clock, aromatherapy and Savasana.

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

Yummy floor and wall yoga. Thurs 7pm Yum Yum

Opening the upper body with pranayama over 2 blocks, blanket or pillow what serves your body. Sahaja, Dirgha.

Moving into gentle yoga floor postures with support of blankets, pillows and sandbags.  Tree, Happy Baby, Knees to Chest, Hamstring stretch with 2 straps,Hip side stretch, Cobbler.

Moving to the wall basic squat to legs up the wall.  Knees to chest, bridge rolls, wide squat, happy baby, wide leg, cradle, cobbler,knees to chest and a twist.  Can stay here for Savasana or can come down to what ever is yummy for you.

Aromatherapy tonight is Pitta Blend (to cool the fire of summer) from Yoga Flow Oils, thank you Susan.

More for the back & shoulders Yoga Thearpy. 7pm Yum Yum

Pranayama: Sahaja, Dirgha, Nadi Shodhana

Starting with finding the transverse abdoninals, multifindus, & pelvic diaphragm muscles and using them to understand the importance for the back  & neck and overall wellness.  Building strength in the glutes with clam shell and bridge then release into child.  Onto chair work tonight to strengthen the lower body, hip drops, chair squats, toe raises, wall push ups, Step downs, calf stretch, chair twist at wall.

Coming to floor for Aromatherapy which will be Anxiety Ease Blend from Yoga Flow Oils, thank you Susan.

Chin nods and circles.  Neck opener for savasana.  Can have legs up wall.

Gentle openings and active standing strength. Fri 1115

Pranayama: Sahaja, Dirgha over two blocks to open the heart and shoulders.

Opening the hips with leg lifts, reclined tree, hip side stretch, happy baby, cradle, wide leg stretch, cobbler, toe stretch.

Standing strength with wide leg stretches. Twists and forward folds close the class.

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

Fitness Ball Fun, working the core. Tues 530

Sitting on the fitness ball for the breathing practice: Sahaja, Dirgha, Sun breath.

This class will be fun and funny as we work on the fitness balls and discover how hard the core needs to work to keep the stability of the body and the ball.

Bouncing, twists, holding the ball with motion, sitting on the ball, kneeling beside the ball, and being prone on the ball.   Fun with core work is what this class will be tonight.  😛

As always aromatherapy, relaxation/meditation and savasana will close the class.

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

Better posture by using the back correctly. Mon 530pm

Pranayama: Sahaja, Dirgha, Shining Skull breath with holds

Opening the side body with palm tree, spinal rolls, cat bow 1,  Standing strength,  mountain heel press, extended mountain moves to open the hips, forward folds with shoulder openers.

Support for better postures starts with the back muscles so tonight we will strengthen them. Cobra 1, Cobra1/Boat, Half Locust , Sphinx.   Releases for the back with Bridge rolls, Cradle, Cobbler and Hip side stretch.

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

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

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