Tag Archives: Back strength

Rolling with the Ball Core Tues 530

Balance, Core Work, Hamstrings

I love the fitness ball and I know some of you don’t, perhaps we can change this for you.

Working tonight with the large ball and really working the legs/hamstrings in a number of these movements. The abs will also get a great workout before we move up to the arms and back.

warm up postures ball bridge, chest openers, neck lengthening.  Frog hip release and a nice hip opening twist.  Bridge rolls with the feet on the ball, chin nod , ab prep.

Sitting on the ball for ab prep, small crunches. strengthening the back with gentle cobra work and a shell stretch to open everything back up.

100’s seated on the ball, 1/2 roll back and full roll up.  Onto the back for leg circles, twisting oblique, scissors, full bridge lift the lift and lower the leg.  Roll overs with ball between ankles.

Drape over the ball then to superman on ball, oblique roll back, locust, push ups,then onto the stretches before aromatherapy and savasana.

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

Flowing back to balance. Tues 745pm

Hamstrings, Hip Openers, Standing Strength

Since I have been traveling this past week just want to flow back into the groove with you.

Pranayama: Sahaja, Dirgha, Box breath

Gentle opening flow with strength building and heart opening.  Seeing where the hips are this week and opening the hamstring with 1/2 Hanumanasana. Standing strength then to TV watching swan to allow the hips to open more.  Gentle spinal flow before twists and forward folds.   Happy baby, rock the clock, aromatherapy and Savasana.

Aromatherapy tonight will be Vata 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

Open heart, strong back. Mon 530pm

Core Work, Heart Openers, Shoulder Openers, Toe Stretch

Pranayama over blocks to open the heart.  Sahaja, Dirgha, Box breath.

Adding alittle Om Yoga to the flows  from Cindy Lee tonight.  A deep shoulder opener being ever mindful of the high mobility and unstable shoulder joint…… do what is right for you.

Toe Stretch with arm movements as well as mudras. Up to standing for a gentle flowing sun salutation. Visiting some heart openers tonight with cobra, bow, camel, bridge rolls then a supported bridge with leg lifts and offering an unusual.. not for everyone quad opener.    Down from bridge to happy baby, hip side stretch and to the good stuff aromatherapy and Savasana.

Aromatherapy tonight will be Vatta/Pitta Blend 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

Strong & Long Yum Yum Yoga Thurs 7pm

Gentle Stretches, Hip Openers

Pranayama: Sahaja, Dirgha, Nadi Shodhana

Opening the feet, ankles, shoulders and wrists before we start tonight.   Easy seat forward fold, mula rolls. Strengthening the back with Cobra series.

Stretching out the body with bridge rolls, hips side stretch, leg lifts and stretches, hip rotations, happy baby, cradle and a few twists to round out the class.  Fingers in the sand to relax the shoulders. Aromatherapy & Savasana, meditation.

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

Low Back Relief..Yum Yum Yoga 7pm

Gentle Stretches, Hip Openers

Pranayama over a folded blanket to open the heart as well as the body. Sahaja, Dirgha, Box Breath

Continuing on the floor using Sun breaths as the connecting thread throughout tonight’s class.  Bridging, Chin nod & lift,  Finding Table Top, Recline Tree, Cobbler, Supine Twist, Lumbar Rotation.  All the previous postures will be linked with Sun Breath between each posture.

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