Category Archives: Toe Stretch

Building the neck to support the core. Tues 530pm

Core Work, Spinal Flows, Toe Stretch

Pranayama Sahaja, Dirgha over 2 blocks

Using therapy movements to strengthen the neck for the head support used a lot in these core classes.  This also helps in daily life for walking around.  A strong neck and surrounding muscles allows the head to “float” above the spine with out strain or pulling forward.

Neck Flexors, Neck Rotations, Neck Diagonals.   100 using these new stronger neck muscles. Hip rotations, Leg circles, Roll up, Roll over,  Twists, Archer, Roll like a ball. Leg work, waterwheel, twisting bicycle, abdominal twist.  Bridge rolls, Open leg rocker, Navasana flow.

Back work to support the abdominal muscles.   Back again to therapy work to strengthen the inner and outer thighs.  Then stretching out these muscles with Cradle, double pigeon, forward folds and a few twists.

Aromatherapy and down to the floor. Happy baby, supine twist  Savasana.

Aromatherapy tonight will be Ananda oil blend from Yoga Flow Oils thank you Susan.

Tri Yoga Flows bringing strength, balance and openings to the body Mon 530pm

Balance, Standing Strength, Toe Stretch

Pranayama: Sahaja, Dirgha/Purna,  Nadi Shodhana with holds.

Flowing through Level 1 for the next weeks.

Cat Flows, hip & leg opening, Toe stretch with balance.  Standing strength,  Balancing Chair with a twist.

Squat 1 to Earthtouch flow,  Basic Hand Balance,Twists and Forward folds. Aromatherapy & Tranquility

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

Strength, Balnace, Open Hips, Spinal Flows we got it covered Tues 745

Balance, Hip Openers, Spinal Flows, Standing Strength, Toe Stretch

Pranayama: Sahaja, Dirgha, Nadi Shodhana with holds

Toe Stretching, 10 churnings (Dasha Chalana).  Salutations with variations.   Balance work

Standing strength with our favorite 1/2 moon.  Cobra work for the back

Twists & Forward Folds.   aromatherapy and Savasana

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

Strength, upper body, core, legs and balance LFF North StPete Mon 730

Core Work, Hip Openers, Standing Strength, Toe Stretch, Upper Body Strength

Subbing for Mike at North St Pete Lifestyles Family Fitness.

Pranayama:  Sahaja, Dirgha

Navasana Flow, Reverse Table, Toe Stretch (if you haven’t done this hold on 😀  

Sun Salutations with hip openers, upper body strength.  Standing Strength,  Twist & Forward Folds

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

Gentle but juicy. Golfballs & Yoga?? Wed 830am

Balance, Spinal Flows, Standing Strength, Toe Stretch

Subbing for Susan’s Hatha yoga class beginner to moderate.

Pranayama: Sahaja, Dirgha breaths. Noticing where the breath is from. Does the chest or the abdomen rise first ?  Taking the time to notice where the breath is today.

Cat Rolls with runner’s stretch and side bend.  Toe Stretch with arm movements. Top of foot stretch.  Seated ankle rotations with pointing and flexing.  Inversion-Eversion leg work for the thighs.

Navasana with Ardha Navasana.  Noticing if using the thighs instead of the abdominal muscles.  Moving to the wall to explore this a little more finding the abdominal muscles in Navasana very fun 🙂   Sukasana forward fold and walking to each side to settle the pelvis.

Standing.  Rolling out the golf balls to stretch the feet.  Noticing how the rolling of the ball opens and warms the feet.   Dasha Chalana the churnings of the joints moving through these with thoughtful awareness.

Balance:  Star— Crane— Tree —- Balance Stick    trying to do these without touching down.

Standing strength series with Warrior 2- Side Angle- Sun Warrior- Triangle- Deviasana- modified Skanda.

To the floor to strengthen the back  Cobra  spinal flows.  Rolling up for twists and forward folds.

Aromatherapy  & Savasana

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

Adding the core to help hand balances in the future. Tues 745

Balance, Core Work, Toe Stretch

Summer solstice was last night and still today so lets focus inward and allow healing.

Last weeks hand balancing went very well, however the core work just makes it so much easier so we will be adding in some Pilates based work and see how much of a difference it makes.  8)

Pranayama: Sahaja, Dirgha, Sun Breath moving hands up the mid-line to swan dive down toward feet.

Using 2 blocks for squat work, lowering to the floor and back up. Sustaining the squat and extending one leg and holding then the other. Hand balance Tolasana.  Toe stretches, foot stretch and ankle/calf stretch.

Roll like a ball,  Navasana flow.  Knees to chest ab work we did a couple of weeks ago just to keep it fresh in the body. 

Cat rolls. Standing strength.

Balance fun:  Star    Crane    Tree   Balance stick as a flow no touching down if you can help it.  Chair with twist up to a balance posture.  Twists and forward folds before aromatherapy.

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

New Class Finding Core Strength Tues 530

Core Work, Toe Stretch, Upper Body Strength

  😛   Starting two new classes at Yoga 4 All   Tues class will involve working the core with Yoga, Pilates and other disciplines. The other class starts July 8th and will be an intermediate to advanced class.

Pranayama: Sahaja, Dirgha, Sun Breath

Toe stretch, top of foot stretch.

TriYoga hip rotations, rolling like a ball, roll over, toe and heel taps, navasana flow.

Side plank flow with  twists, holding plank with leg lifts.  Leg work for the buttocks. Quad stretches before TriYoga camel work.

Onto the back supporting muscles with cobra flow series.

Twists, forward folds  aromatherapy, Savasana

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

Summer Solstice mon

Hip Openers, Spinal Flows, Toe Stretch

Summer Solstice time for healing and releasing the active mind and diving into Self.

Pranayama: Sahaja, Dirgha, KB with holds

Warming up in honor of the Solstice with Salutations two rounds then moving on to deep hip work to help focus our minds inward.  Self study and exploration, we keep many secrets in the hips. So we will allow them to open and see where that leads for meditation.

Meditation tonight with healing & self exploration.

Aromatherapy tonight will be Dharma for Yoga Flow Oils thank you Susan.

Flowing with strength & balance Fri

Balance, Standing Strength, Toe Stretch, Upper Body Strength

Pranayama: Sahaja, Dirgha, Sun breath (Surya Pranayama)

Suryanamaskara  (Sun Salute) with additions of strength building of Dolphin, doplhin plank, side plank,warrior 1 with prayer twist.

Standing strength. Balance of opposite arm and leg, Dance of Shiva, toe balance to floor with cobbler toe balance.

Easy twist and stretches, aromatherapy, savasana.

Aromatherapy is Energizing Blend from Yoga Flow Oils thank you Susan

Hold on to your flow- strength tonight with arm balances. Tues

Hip Openers, Shoulder Openers, Toe Stretch, Upper Body Strength,

Time to check in again with the arms and give them some work. Tonight we will be looking closely at arm balances.

Pranayama:  Standing Sahaja, Dirgha, Sun Breath.

Salutations with twists and 1/2 Hanumanasana in.  Opening up the arms and shoulders with Dolphin and variations of Dolphin.  Fun times are here   🙂 Arm balances:  Crow with option to hop back to plank.   Hopping forward to Firefly,  Tolasana.

Moving from standing to squat using blocks then to hand balance again.

Release the shoulders with Prone shoulder opener.   Forward folds and twists to settle the mind and body before Savasana.

Aromatherapy is Anxiety Ease tonight thank you Susan.   😀   Savasana wtih Rock the Clock

Aromatherapy is made by Yoga Flow Oils