Category Archives: Spinal Flows

Peaceful flow Mon 530pm

Heart Openers, Hip Openers, Spinal Flows

Pranayama: Sahaja, Dirgha, Shining Skull.

Opening with a water flow practice from TriYoga to open the body to deeper stretches at the end of class. Keeping with the water theme and flowing through gentle wave, cat bows then onto the back to open the hips leg lifts, leg stretch, reclined tree, hip side stretch, happy baby etc till we run out of time slow and sweet openings. Rolling up for aromatherapy and then the letting it all go in Savasana.

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

Lovely low back. Mon 7pm Yum Yum

Gentle Stretches, Spinal Flows

Pranayama: Dirgha, Nadi Shodhana

Quick review of the Joint freeing series before moving on. Loving up the low back tonight with a viniyoga practice.  Apanasana stretches, bridge rolls, cat roll viniyoga style, Chakravakasna, cobra series, airplane, bridge rolls, hand to foot.  Cobbler flow and apanasana flow.

Looks like a short class but everything is done slowly and mindfully to support the health of the low back.

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

TrIyengar my mix of TriYoga & Iyengar Yoga. Mon 530pm

Heart Openers, Spinal Flows, Standing Strength, Toe Stretch

Pranayama: Dirgha and Shining Skull breath.

Cat rolls, toe stretch with neck stretches, inversion and eversion for knee strength. Reverse table for the arms and Navasana flow for the core. Standing strength flow.  Adding in tonight the advanced version of cat rolls with extended cat which is with a leg lifted, this really brings stability and strength to the core. Karin Stephan’s back bending using a dowel to refine the movement before moving to the floor to open the back with gentle cobra flows.

Bridge rolls then supported bridge to release everything. Happy baby and hip side stretch.  Time to roll up for aromatherapy and Savasana.  WOW where does the time go. 😀

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

Full body massage with Yoga tonight. Tues 745pm

Forward Folds, Heart Openers, Hip Openers, Spinal Flows, Toe Stretch,

Tonight every body part will be massage with the gift of Yoga. From the tip of the head to the tip of the toes.

Pranayama: Sahaja, Dirgha, Nadi Shodhana.  Adding in Rabbit stretch to open the mind.

Moving right into standing and movement. Warming up the shoulders with cat bows and for those that don’t like those and find them too easy we will have harder options for you…. no worries.  Moving down the body to the back, opening the front of the body while strengthening the back.  A few seated twists that also open the hips.  Then opening the feet with toe stretch and for those that want more advancing the move.   Aaah the hips, opening the hips with swan and sustaining the holds.  Happy baby and a nice long sustaining hold of hip side stretch. Reclined easy seat and reclined cobbler.  Time for aromatherapy and Savasana.

Aromatherapy tonight will be Anxiety Ease 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

Lets get Hippy together. Tues 745pm

Hip Openers, Spinal Flows, Standing Strength, Toe Stretch

Pranayama over two block to start to open the upper body.

Cat rolls, cat hip rolls. Toe stretch, top of foot stretch to roll over top of feet using blocks to assist.  Hand balance, squat 1, extended squat.  Reverse table to open the chest.  Standing strength flowing through these postures to warm the hips before the big openings.  Leg stretch to open the hamstrings.

The deeper postures for opening the hips will be Penguin and extended frog. Skanda  To the floor Sukasana stretch some gentle twist, aromatherapy and savasana.

Aromatherapy tonight is Pitta Blend to cool the heat of this summer, Thank you Susan

Strength, back bends, hip openers, stretches before Chandra comes. Mon 530pm

Hip Openers, Spinal Flows, Standing Strength, Upper Body Strength

Pranayama:  Sahaja, Dirgha, Anuloma Viloma

Opening the hips with swan rolls, then strength with cat bows, serenity twist.  Getting ready for standing strength with gate, pyramid sway then flowing through the standing postures. Stretching out with a few twists including a different way to do Janu Sirsasana.  Aromatherapy & Tranquility.

Aromatherapy tonight is Open Heart from Yoga Flow oils, thank you Susan

Spinal flow and standing strength. Tues 745pm

Balance, Spinal Flows, Standing Strength,

Pranayama: Sahaja, Dirgha, Nadi Shodhana

Flowing through Sun salutation easy and gentle then adding in Upward dog to Downward dog swings, swan, and runners hamstring stretch.  Gate, then into the standing strength.  Balance: Tree to extending leg forward then extending back to airplane.  Breathing and balancing, centering the body.

 Uttanasana to squat one moving back & forth between these two movements to Hand Balance.  Seated forward folds and twists round out the night.   Aromatherapy then rock the clock before releasing into Savasana.

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

Opening the hips, building strength in the back. Mon 530

Balance, Hip Openers, Spinal Flows

Pranayama:  Sahaja, Dirgha, Shining skull  with holds

Moving right into the flow with a gentle sun salutation adding swan and extended mountain to open the hips.  Toe balance to toe stretch to open the feet.  Keeping in touch with the upper body with cat bow 2 flow.  Opening up the neck and awakening the crown chakra with rabbit.

Building and maintaining back strength with cobra rolls, locust.  Standing balance with Shiva.  From forward fold to squat 1 finding the core with extended squat then to hand balance. Forward fold and twists before aromatherapy & Savasana.

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

The wall, the Teacher Mon 530pm

Hip Openers, Spinal Flows, Upper Body Strength, Wall Work

Working on the wall tonight to refine our alignment.  The wall helps us “feel” things we can’t see.

Pranayama:  Sahaja, Dirgha, Skull Shining with holds

Opening the hips, shoulders and heart with a few seated stretches. Moving to standing  at the wall will wall hang, wall lift and warrior.  Balance with raised standing.

Hip openers with swan, gentle wave spinal flow. Aromatherapy then back to the wall to finish the wall series on the back.

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