Category Archives: Yoga Moves

Opening the shoulders. Wed 530 Fundamentals Hatha 146

Gentle Stretches, Shoulder Openers

Pranayama: Sahaja, Dirgha over 2 blocks to allow the shoulders to drop off the front of the body.

Fingers in the sand, 1/4 dog, 1/2 dog, downward facing dog, thread the needle, toe stretch, trap squeeze.  Shoulder rolls, chest expansion, walking fingers up the wall. Half cowface pose, eagle arms, standing chest expansion, wall dog.  Eric Schiffman shoulder openers using strap. Aromatherapy, goal post arms and rocking legs, Savasana

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

Smoothing out the shoulders. Wed 7pm Yum Yum Hatha 132

Shoulder Openers, Upper Body Strength, Wall Work

Pranayama: over noodles

Fingers in the sand shoulder openers, cat rolls, thread the needle, Vajrasana chest opener. 1/4 dog on blocks, anahatasana.  To the wall with Doug Keller work, stretching it out with eagle arms and shoulder openers on the wall, waterfall on the wall to slide down to the floor.  Twists and folds, aromatherapy, Savasana

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

Evening Practice to prepare for a wonderful nights sleep.

Yoga Moves, Yoga Reflections

I hear so often that people have trouble falling asleep or staying asleep at night.  Either the mind is going from “things to do” or worry or hormones.  Being careful what we feed our minds before we want to go to bed makes a huge difference in our sleep.  Stay off the computer at least 2 hours before going to bed.  No TV, no newspaper reading, no novel but some light reading or better yet something inspirational… poetry is wonderful and positive before bed.

 I have posted before the Peaceful Sleep Recipe you can look that up  in the blog and it works wonders for me however, I also do calming things while I am sipping the treat or before.  Don’t expect magic you have to participate in this process.  Gentle yoga movements will also help to release the day and to prepare the body and mind for rest.  Here is one gentle yoga session that you can practice before bedtime to stretch relax.  Give it a go and let me know how it worked for you.

E= exhale   I= inhale         E/I= exhale & inhale in that posture

Lying on floor

E/I Knees to chest

E/I partial recline– knees bent feet on floor

E extend one leg long on floor

I other leg lifts with pointed toe

E Flex foot and lower leg till heel taps floor the repeat lift & lower X4 then sustain lift and rotate ankle 5 circle each direction. Moving with the breath

Rest in Savasana for a few breaths then repeat with other leg

E/I Knees to chest

E/I Partial Recline

Moving with the breath

Bridge rolls starting with small lift of lower back Continue reading Evening Practice to prepare for a wonderful nights sleep. →

Happy Hips for the weekend. Fri 1115 LFF Seminole

Core Work, Gentle Stretches, Hip Openers, Shoulder Openers

Pranayama: Sahaja, Dirgha over 2 blocks

Supine twist, cradle work, hip rotations, can can, roll like a ball, reverse table, cat rolls.  Swan to downward dog, runner type hip opener, 1/2 hanuman.  Penguin, frog, tortoise, easy seat pelvis stretch, hamstring stretches with strap, happy baby, supine crossed leg twist.

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

Silky stretches and restorative love for yourself. Wed 7pm Yum Yum

Gentle Stretches

Pranayama over 2 blocks or blanket to feel the flow of the breath.

 Supine to leg lifts and gentle stretches for the legs, hip side stretch with sandbags. Rolling up and moving into supported child with sandbags on back to center inward.  Rocking of the legs to one side then adding in arm to sustain the stretch, other side. Soft and smooth. Cobbler with blocks.  Queens pose with lots of supports for longer meditation.

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

Standing Strength Wed 530 Fundamentals

Core Work, Spinal Flows, Standing Strength

Pranayama: Check in to see that everyone is getting the breathwork

cat rolls, revisited navasana abdominal work, Sun Salutation working with the stepping forward, standing postures using 10′ strap to bring stability to the legs. Warrior 1, pyramid, warrior 2, side angle posture experiencing both sides with the strap then repeating without the strap. Twists and forward folds.

Aromatherapy tonight is Prana blend from Yoga Flow Oils, thank you Susan.

The abdominal strength in yoga postures. Wed 530 fundamentals

Core Work

Pranayama: Sahaja, Dirgha

Supine with knees bent and shins parallel to ceiling, using abdominal muscles tap toe moving the leg like a hinge to feel the deep abdominal muscles working. Change to tap heel. Lift and lower leg, adding in lift torso.  Happy baby, cat rolls then nose to knee movement in cat, add opposite arm & leg balance. Sun Salute  2 rounds looking at the stepping forward.  Plank with 1/2lotus knee in and hold working the abdominal muscles.  Hands between blocks for dolphin having hands like Doug Keller had. Moving between dolphin and dolphin plank holding.

Navasana work, on mat then turning to face wall and using wall for toes.  Twists and folds to round out class.

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

Fluid Flow 745pm LFF Seminole Shanti Vinyasa

Heart Openers, Spinal Flows, Standing Strength

Pranayama: Sahaja, Dirgha, Box breath

Standing to flow to the floor for spinal flow, sun salutation to half tortoise twist, balance of tree, pelican, raised standing, swan to downward dog alternating sides, standing strength. Wide leg forward fold, triangle, side angle, sun warrior, warrior 2, pyramid pose, revolved triangle. bridge rolls, plow??,  wheel??  eagle twist, recline cobbler.

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