Category Archives: Yoga Moves

Opening the Hamstrings Wed 530 Fundamentals

Hamstrings, Toe Stretch

After doing twists and forward folds last week I thought we would focus on the hamstring tonight.

Pranayama: Sahaja, Dirgha

Using a golfball tonight to start. Pressing the sole of the foot to the ball and rolling it around finding the tender or tight areas of the foot. This not only opens the foot but the muscles in the legs and hips as well.  Doing one side then observing the difference between feet, legs, hips.  Repeating on the other side.  Forward fold by bending the legs and bringing the chest to the thighs then lift the sitting bones but keep the ribs and thighs together.  Warming up the legs with variations of sun salutation and learning to step forward using the correct alignment stacking the bones and using the muscles correctly to build strength and stability.  Stretching out the hamstrings on the floor with a strap.

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

Hips, hips and more hip openers. Empty the junk drawer. Tues 745pm LFF Sem

Hip Openers

Pranayama: Sahaja, Dirgha over 2 blocks

Where do we keep our emotional junk lots of time if not in the hips it is in the shoulders.  Tonight opening the hips and letting go of the old junk.

Supine twists, cradle adding in the twist, hip rotations.  Rolling like a ball, reverse table adding on cradle or dips.  Seated cradle, cat rolls, toe stretch.  Standing to runner, to downward facing dog revolving around to open the hips.  Skanda back and forth.  Frog pose breathing deep and finding that deep opening for you and your hips.  Aromatherapy oils then to the floor for leg stretch using the straps.  Happy baby,Savasana.

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

Using the wall to work wonders on the body. Mon 7pm Yum Yum

Gentle Stretches, Spinal Flows, Wall Work

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.

Enjoying the strength of the shoulders flowing tonight. Mon 530 Shanti Vinyasa

Spinal Flows, Standing Strength,

After strengthening the shoulders last week we will enjoy them with flowing postures tonight.

Pranayama: Sahaja, Dirgha, Nadi Shodhana, Anuloma Viloma

A gentle flow with cat bows, swan to downward dog to open the hips, to wide leg forward fold with a sway to prepare for standing posture flow. Flowing with spinal flows next of Cobra 1/boat and cobra 2,  bridge rolls with supported bridge with blocks and a few leg stretches here. Happy baby, hip side stretch, janu sirsasana, aromatherapy, eagle twist and savasana.

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

Gentle stretches to release the body. Wed 7pm Yum Yum

Gentle Stretches

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

Twisting things up tonight. Wed 530pm Fundamentals

Yoga Moves,

Pranayama: Starting in a chair to feel the breath move and the sitting bones grounded.

Twisting is such a personal experience  in the chair we all discovered what is a healthy twist for our unique body.  Feeling the difference in allowing the sacrum/pelvis float alittle with the twist verses keeping the hips unmoving and twisting from this position. What brings freedom to the spine for you?  Moving into standing twist of just swing and wrap the arms around to chair with a twist.

Cat rolls to thread the needle two ways regular and then deeper bringing the armpit toward the knee.  Lunge twist using the block to create space in the side body as well as a gentle twist with hand on the floor and twist toward the thigh.  Supine twists, happy baby, aromatherapy and savasana

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

Getting long and strong from the waist to the shoulders. Tues 745pm LFF Sem

Standing Strength

Pranayama: Sahaja easy sit with twisting breath to bring awareness to the side body.

Rocking hip opener, mermaid, cat rolls, extended child, chair with chair twist, forearm plank with twist, wild thing belly of the dragon, standing strength series, eagle arms with squat, wide leg forward fold with chest expansion, janu sirsasana, tarasana, aromatherapy, Savasana.

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

Opening up to receive the week. 7pm Yum Yum

Gentle Stretches, Hamstrings, Hip Openers, Shoulder Openers,

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