Category Archives: Spinal Flows

Strengthening the arms & moving the spine. Thurs

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

Prananyama:  Supine in Bridge prep moving with the breath to slowly fill the lungs while also waking the spine with bridge rolls.

Supta Tadasana using different arm movements to lengthen the side body and open the shoulders. Rolling like a ball to warm the spine.  Reverse table to build strength and openness in the upper body as well as balance & strength in the legs.  Cross squat to cat and cat rolls.  From cat moving to opposite arm and leg balance.  Hip circles. Thread the needle for the  shoulders as well as half dog.

Downward facing dog, pigeon,  swan rolls for hips and spine. Chair with Chair twist and balance.

Warrior 1, Revolved Triangle, Pyramid.  Eagle balance, wide leg forward fold, Skanda, forearm plank, forearm dog, side plank with many options.  Face down shoulder opener.

Dandasana, seated forward fold, Navasana, seated wide leg forward fold. Janu Sirsasana with twist, mermaid stretch, cobbler, cobbler/star forward fold.  Aromatherapy and Savasana.

Aromatherapy tonight will be Dharma blend from Yoga Flow Oils thank you Susan 8)

TRIYENGAR is a hit let’s keep it up Mon

Core Work, Heart Openers, Spinal Flows, Toe Stretch

Keeping the mix of Tri Yoga  & Iyengar.

Pranayama:  Dirgha, Kapalabhati slow

Opening the feet with toe stretch, toe balance and top of foot stretch. Working on inner thigh and leg inversion & eversion. Reverse table adding in dips.  Navasana flow for abs.

Standing strength  adding in  some  extended cat work for legs, abs and back.

Revisiting Karin Stephan’s dowel work at the wall for back bends.  Wall chair for strength then to the floor for strengthen building in the back with Cobra work & opposite arm and leg. 

Releasing the back with bridge, bridge lifts.  Apanasana, Spider, Hip side stretch.

Aromatherapy tonight will be Yoga Nidra from Yoga Flow Oils thanks Susan.

Moving and grooving to yoga flows. Fri

Hip Openers, Spinal Flows, Upper Body Strength

Pranayama: Dirgha, Nadi Shodhana

Opening the feet right away along with the shoulders, mind and heart.  😛

10 churnings, Sun Salutation with dolphin planks added in to strengthen the upper body, side planks with twists. Balance standing padangusthasana 2 times holding the foot if possible.

Warrior 1 to Warrior 3  moving to Revolved Triangle, Revolved 1/2 moon, Pyramid posture interal leg work as well as twists.

Cobra work for the back and abs this also help the shoulders from rolling forward. Re-balances the body. Facedown shoulder stretch.  Double pigeon and 1/2 cow face to finish the open hips

Aromatherapy: Shanti Blend from Yoga Flow Oils thank you Susan

Savasana

TIYENGAR what is that? TriYoga & Iyengar mixed Mon

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

Pranayama: Dirgha worked with Doug Keller’s Dirgha breath for complete breath work. Bringing much more awareness to the mid-lung breath. I encourage everyone to try this at home to see if it brings peace to the breath work. Slow Kapalabhati breath with inhale holds.

Bringing two of my favorite styles of yoga together with TriYoga- meditation in motion- and Iyengar- detailed work with holds to open the body for movement and meditation.

cat rolls to open the spine, few jump out to pyramid and back to toe balance. Karin Stephan’s wall work then to TriYoga’s wall work to open the side body, heart, back and legs. Yum!! Spent time with this as everyone really needed the side body work.

On to standing strength and flowing with the breath.

To supine to stretch the hips and twist the body to release any toxin that were in there. Slowly moved through these postures with assists and adjustments so everyone felt yummy.

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

Savasana

Flowing into spring with TriYoga Thurs

Forward Folds, Spinal Flows, Standing Strength

Covering Sandi’s Tri Yoga class we just did a flow class with 1-2 things of Iyengar work added in.

Nice side body opening with palm tree then earth-touch to cat rolls, natural rolls, jumps from Mountain to pyramid 1 to toe balance to wake up the feet and legs.  Balanced chair that we have not done in a while.

Mountain to swan alternating sides then into swan bows.  This is where I added a little Iyengar work in with the elbow on blocks to lengthen the spine head also placed on block. 

Standing flow with Triangle, side warrior, warrior, pyramid and pyramid twists.

Cat bows with the cat tuck added in. Rabbit and extended rabbit then to facedown and spinal strengthening  work. Cobra rolls, locust.  Cross L-seat twist moving into serenity twist and forward fold. few more twists and folds then aromatherapy oils and savasana.

Aromatherapy today was Ananda Blend thank you Susan.

Kaliji Tri Yoga Flow class Thurs

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

Subbing Sandi’s Tri Yoga class so in keeping with the feel of Kaliji this class will be  very much a  flow class.

From the Tri Yoga Flow Manual the class will be a new version that Chandra shared for the Earth 108 series.

The only changes will be in the winter section where we will be on the floor instead of the wall.

I may add in Iyengar work in the standing postures so share with our northern yogi’s before they leave.

Tri Yoga Flow is How we go Mon

Spinal Flows, Standing Strength, Yoga Moves

After the weekend workshop with Kaliji the only thing to do is a pure flow class.

Starting with Pranayama complete breath done over 2 blocks.

Flows for this class came from the Flow Manual with cat bow 1 with the added breath change from the workshop. Second round will have cat bow 2. Swan rolls and Swan bows.  Standing posture flows.

Seated twists  and supine twists.

Savasana and Aromatherapy

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

Open the Heart & Open the Hips for a peaceful Thurs

Hamstrings, Heart Openers, Hip Openers, Spinal Flows

Pranayama by popluar request will be over 2 blocks tonight, just feel the heart opening to receive.

Doing a little core work before moving on to opening the hips and hamstrings with leg stretch, hip circles. Hip side stretch holding this long enough for everything to let go.  Reclined Cobbler up we must go.

Toe stretch, reverse table for more heart opening.  Camel allowing the spine to curve in and up to go back…. yum.  Facedown work with cobras this is a must do for all of us to keep our spine young.

Opposite arm and leg, locust, Bow with assist from me to feel how effortless it can become.

Bridge rolls to full wheel if that is your practice.

Rock the clock low back release, twists and folds.

Aromatherapy  what else Open Heart by Yoga Flow Oils.  Thank you Susan

Kaliji is here 4/9-4/11 Tri Yoga getting ready mon

Spinal Flows, Standing Strength

Kalijiis almost here so we went over a few more moves that we do routinely in TriYoga. There is still some space on Sat & Sun contact Sandi http://bit.ly/bizcCk 

Pranayama tonight was on the back with a block supporting the heart chakra under the shoulder blades. Another block was on the tall end under the head to allow the neck to lengthen and the shoulders to open and relax from the days journey.

Cross squat to cat one common turn, 1/4 turn cat, natural rolls.

From Mountain a gentle light hop to Pyramid 1 then hopping lightly back to toe balance, Monkey to Mountain.

The beautiful moves from pyramid 1 through the standing posture flows working the transitions and the postures.  Mountain to swan noticing the placement of the knee to the inside of the wrist to help align the femur bone with the body. Swan to extended Mountain.  Wrist rolls and carpal tunnel openers.

To the floor for toe stretch, prep to lower down and the roll down and back up, hip side stretch, spider, reclined butterfly.  Roll up for aromatherapy.

Aromatherapy is Anxiety ease from Yoga Flow Oils.  Thank you Susan

Closing Pranayama Alternate nostril breathing and Energy Light Meditation.

Hope to see many of you at Kaliji’s workshop or Sandi’s class on Thurs.  Namaste

The reflexology chart free download is http://bit.ly/1n0rSk

Sandi’s flows for Kaliji Mon

Spinal Flows, Yoga Moves

With Kaliji coming to Yoga 4All before we know it(Check Yoga4All website under workshops) Sandi continued to work on the flows that are a common thread in the TriYoga practice.

Pranayama with some fire wash variation to warm up and get started.

Cat rolls, Cat to Runner using blocks this one just can’t be done enough it is a main flow movement that so many other forms of yoga forget to detail. This causes many to just fling the leg forward missing the beauty of the movement. When all of the core muscles are used to lightly land the foot between the hands like a dragonfly landing on a leaf so softly that the leaf barely knows it is there it becomes poetry in motion.

Working on Gentle Wave:  Natural seat~~ Cat~~Facedown~~ Cobra 2 Lift~~Child 2 this flow is one of my favorites. Adding on we went to Mountain ~~Cat~~Facedown~~Cobra 2 Lift~~ Mountain. Remembering to keep pressing into the heels as we move the torso forward from Mountain to lightly land the knees into Cat. In doing this it keep the shoulders over the wrists. If you allow the heels to lift over the ball mound of the foot when you land the knees this is when the shoulders are past the wrists and when you lower to facedown the alignment is off so much that it can stress the rotator cuff muscles.  This is a common mistake Continue reading Sandi’s flows for Kaliji Mon →