Tag Archives: Back strength

Balancing and building back strength. Thurs 7pm Yum Yum

Gentle Stretches, Hip Openers

Pranayama: Sahaja, Dirgha, Nadi Shodhana

Point & flex feet, ankles rolls, inversion/eversion, shoulder openers, cobbler with twist, easy seat stretch.  Cat rolls, runner stretch.  On blanket cobra series, alternate leg lifts, child rest.  Rolling up to seated to stretch in Dandasana, roll down for bridge rolls, hip side stretch, leg lifts, hip rotations, happy baby, cradle stretch, twist. roll up for aromatherapy massage, savasana.

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

Strong Back and Open Heart Mon 530pm Shanti Vinyasa

Core Work, Heart Openers, Spinal Flows

Pranayama: Sahaja, Dirgha, Kapalabhati with short hold

Coming to standing and moving to the wall for a new awareness for Reed stretch really feeling the side body open as well as awareness on the hips and shoulders.

Most of tonight’s practice will be heart openers starting with cat rolls then moving onto cobra 1/boat, half locust, full locust, boat, sphinx, bridge rolls, reclined cobbler, hip side stretch. Aromatherapy then leg stretch to Savasana.

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

Opening the hips, while building strength. Friday 1115

Balance, Forward Folds, Heart Openers, Hip Openers

Pranayama over 2 blocks this really helps to open the hips.

Wide feet supine twist, cobbler flow, kneeling table circles, fire hydrant with circles, donkey kicks. Toe stretch & toe balance, Lunges with 1/2 hanuman, crescent lunge to empty heart lunge.  Downward Dog to pigeon alternating sides. Swami series breath work.   Warrior 1 with strap behind, pyramid with strap, dancer with strap.   Gentle cobra, bow, camel series, vajrasana releases,  seated wide leg FF and twist.  aromatherapy and savasana.

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

Just love those bands. Core Tues 530pm

Core Work, ,

Centering and preparing for the band work for this evening.

Pilates, scoop,  chin nod review.

Starting with opening the shoulders and arms

100’s, Roll down & roll ups with band it is so much easier.  Leg circles, flying eagle, rolling like a ball & roll to standing, Saw, outer thigh work, mule kicks, side leg series.  Onto belly for heel beats, pilates pulses, no bands. Twists, aromatherapy & savasana.

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

Opening softly into fall. Yum Yum Yoga Mon 7pm

Gentle Stretches, Hamstrings, Shoulder Openers

Pranayama; Seated Sahaja, Dirgha, Nadi Shodhana

Gentle flow to open the back, shoulders and the whole body. Bridge rolls with some different arm work added in. Vajrasana kneeling flow, cobra flow, chakrabakasana.  Warrior 1 with  shoulder strengthening and opening.  Uttanasana (forward folds), Triangle with some shoulder opening. Repeat of the vajrasana flow. Adding on to the cobra flows, bridge rolls as we started, hamstring openings, twists,  seated forward folds, bridge rolls relaxing the neck and shoulders.  aromatherapy and savasana.

Aromatherapy tonight will be relaxing blend by Yoga Flow Oils, thank you Susan

Feeling the flow of Fall. Friday 1115am

Balance, Spinal Flows

Pranayama: standing breath work, Sahaja, Dirgha, Sun breaths.

Swan and Down dog moves to open hips, adding in Cat bows along with extended cat bows.  Balance tree and half stance. Cobra 2, Locust, Half tortoise twists.  Bridge rolls, hip side stretch, supine cobbler. Aromatherapy, savasana.

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

Opening the hips and supporting the low back. Wed 7pm Yum Yum

Hip Openers, Spinal Flows

Prananyama:  Sahaja, Dirgha, Nadi Shodhana

This session will focus on not only opening the hips but building strength in the hips and low back.

Apanasana flow, bridge rolls with variations, cakravakasana, vajrasana flow. Half locust, runner’s lunge variations. locust, leg lifts, supine twist adding on with hip strengthening moves.  Inner thigh opening, bridge rolls, apanasana, aromatherapy, savasana.

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

Celebrate the fall with movement. Tues 745pm

Spinal Flows, Standing Strength, Upper Body Strength

Fall is in the air and the cool weather makes me want to move.

Pranayama: Sahaja, Dirgha, Nadi Shodhana.

Cat rolls with side opening, toe stretch with arm movements to open the shoulders, top of feet stretch.  Downward Dog to open the legs, down to cat and opposite arm and leg balance. Sun Salutation with chair twist and dolphin work.

Standing strength warrior 2, side angle, triangle,warrior 2, wide leg Forward Fold, down dog to plank, side plank both sides add a little twist?  There is a vinyasa in there then back to Down Dog and then we move to the other side.

Building strength in the back with half locust, gentle wave flow, bridge rolls and twists and forward folds ends the evening. Aromatherapy and Savasana.

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

Give me the Core! Tues 530pm

Core Work,

Here we go with the flow of the core.  Welcoming in the fall with a strong center to live from. The holidays are soon here so get into a natural rhythm of work, fun, exercise and rest so you won’t be thrown off your center.

Pranayama: Sahaja, Dirgha, Box breath.

Review chin nods, pilates lift

100’s, leg circles, roll up, rolling like a ball, roll over, single leg stretch, double leg stretch. Toe tap heel  work, open leg, roll back & twist, cat rolls. Forearm plank add twist, bring it up a notch with side plank and twist, sustain plank and lift leg, child pose rest.

Abdominal twists with leg variations including can can.  Back work to balance out the front body.  Side leg series; front & back kicks, lift and lower, circles, inner thigh, heel beats before doing the other side.  Forward folds and twist to end the practice. Aromatherapy & Savasana

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

Flowing into Fall Yeah! Mon 530

Balance, Spinal Flows

Finally the feeling of cooler air has arrived and brought a smile to most of our faces.  Let’s flow with this coolness.

Pranayama Standing:  Sahaja, Dirgha, gentle Sun Breaths.

Gentle flow with swan and down dogs to open the hips, adding on with 3 leg dog. Cat bow 1 with extended cats and moving into the more advanced extended cat bows.   Building some strength in the upper body with Down Dog to Plank and sustaining plank.  Balance  Tree, Extended tree,Half stance and extended half stance.

Opening into some gentle back bends with cobra 2, extended child, cat tuck, facedown.  Locust lifts to extended child.  Half tortoise adding twists.  Ending with bridge rolls, hip side stretch, reclined cobbler. Oils & savasana.

Aromatherapy tonight will be  Ananada Blend by Yoga Flow Oils, thank you Susan