Category Archives: Upper Body Strength

Finding the shoulders and upper back. Wed 530 Fundamentals

Pranayama over 2 blocks to open the upper back and heart.

1/4 dog using blocks, thread the needle, elbows on blocks anahatasana, rabbit, cat, table of torture.  Doug Keller work for the shoulders on the wall.  Using flex bands for a few strengthening moves. Goddess with eagle arms.  Using the wall to stretch out the shoulders.  Goddess shoulder dip, forward fold, cat, child walking hands side to side. Aromatherapy and Savasana.

The shoulder stretches done at the wall had a request for more detail to them so here we go. Standing next to wall have palm on wall with fingertips pointing down just lower than hip height. Step forward 1/2 step. Keep collarbones broad, shoulders relaxed, feet straight and lined up. Step back to release.

Have palm on wall just below shoulder height Continue reading Finding the shoulders and upper back. Wed 530 Fundamentals

Strenghtening the shoulders as well as the abs. Tues 530pm

Flex band work today.  Wrapping the band around the chest to feel the full expansion of the chest. Dirgha breath.

Band around the feet to start the arm/shoulder work. High rows, tricep work, upper shoulder work from cactus arms, rotator cuff strengthening.  Roll backs with rhomboid pulls, oblique work with the band and roll backs.  Abdominal work simple small movements using the hip hinge to work the abdominals.  My friend Laura a physical therapist assistant just loves this set of movements small but very strong.   Rhomboid, tricep, deltoids, supraspinatus and rotator strengthener.  Stretch all this out with some shoulder stretches, before aromatherapy and savasana.

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

Shanti Vinyasa Flow Friday 1030am LFF Tyrone

I LOVE to teach morning classes… wake up the body for a beautiful day. Lets Play

Pranayama: Breath of Joy, Goddess breath

Sun Salutations, warrior 1, with a balance twist, warrior 3, standing split, Skanda, warrior 2, side angle, triangle, triangle, Skanda.  Bird of Paradise, & Dancing Shiva for Balance.  Hip openers to release the hips, core strength with the can can, opposing muscles of the back with dolphin/plank, cobra boat flow, finishing with twists & forward folds. Aromatherapy and Savasana to send you off for your day and weekend.

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

Visting some moves we have left on the shelf too long. Tues 745 Shanti Flow

Pranayama:  Sahaja, Dirgha, box breath

Point & flex feet, reverse table, roll back and twist, toe stretch with eagle arms, rabbit, forearm plank with oblique twist.  Sun Salutations with wild thing, belly of the dragon, standing strength mixed in. Balance flow.  Squat with twist, gate pose, quad stretch, Janu Sirsasana with twist, 1/2 lord of the fishes with bind, seated star, seated wide leg forward fold.  Aromatherapy and Savasana

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

Flowing Dragon with strength building. Mon 530 Shanti Vinyasa

Pranayama: Sahaja, Dirgha, shining skull with internal hold.

Breaking out the Flowing Dragon series tonight. Opening the hands and feet then moving into the dragon. Sun Salutations will have strength building in them with side plank variation as well as dolphin.  Balance is Dancing Shiva.  To the floor for spinal flows to make sure the back stays strong and open. Bridge rolls, reclined cobbler. Aromatherapy and Savasana.

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

Black Friday?? No way a great Friday. 1115 Friday

Pranayama: Sahaja, Dirgha, Box breath

Hand stretch, cat rolls, toe stretch with hand mudras, top of feet stretch, core work, down dog heel press.  dragon series in the sun salutation format, sun salute with swan, plank & side plank, dolphin, shiva balance, cobra flows, twists and forward bends to round out the class.  Aromatherapy & Savasana

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

Thankful for the Sun. Sun Salutation 530pm Wed

Pranayama: Sahaja, Dirgha  with strap around rib cage.

warm ups before flowing through a sun salutation or two or three, working the 3 in 1 move from last week, introduce some deeper hip openers. twists and forward folds, aromatherapy and Savasana.

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

Core and More. Breaking out the magic circles 530pm Tues

Pranayama:  Sahaja, Dirgha to bring clarity to the mind

working through a Pilates class only using the “magic circle” to increase some of the work.  Not my favorite as it is hard but we will have lots of laughs.  Finding the abdominal muscles then adding in some crunches. Single leg roll up, 100’s , roll up, roll over, teaser???, rolling like a ball, straight leg rocker, open leg rocker, single leg stretch, double leg stretch, double leg lowers, criss cross, scissors, spine stretch, swan, hinge roll down, bridge, corkscrew.  Double leg kicks, pilates pulses, push downs, pulse ups, lift & pulse.  Pec squeeze, lat press, standing leg pulses, hip stretch, chin squeeze. Aromatherapy & Savasana

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

Fun with the basics. Wed 530 Fundamentals

Pranayama:  Sahaja, Dirgha, Nadi Shodhana

The golf balls come out tonight.  The main postures tonight will be Warrior 1, pyramid and working toward balance and strength with block work for 1/2 moon posture.  Tonights session will also include a 3 in 1 movement as my teacher Karin Stephan calls it for the Caturanga Dandasana that is used in the Sun Salutation. 

Forward folds and twists to end the session of asana.  Aromatherapy & Savasana

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

Welcoming in the fall with a fluid flow. Mon 530

Pramayama:  Sahja, Dirgha, Nadi Shodhana

From Vajrasana moving into Rabbit to stretch the neck and awaken the top of the head.

Smooth Sun Salute with cat bows, cobra work for the back.  A few twists before opening the feet with toe stretch, toe balance and stretching the top of the feet.  Opening the hips with swan bows and rolls and a few other hip openers.    Extended squat and extended leg hold to hand balance (?)   Adding in a twist or two here before rolling down into happy baby, hip side stretch and reclined cobbler.

Aromatherapy tonight will be Dharma Blend from Yoga Flow oils, thank you Susan.