Yoga Classes

GENTLE CLASS

GENTLE YOGA FOR AM

Sukhasana - Inhale arms up and Down with breath

CIRCLE torso

Cat Cow Torso in Sukhasana

Forward fold 2x in Sukhasana

Table Pose turn palms and Cat Cow

DOWN DOG

Rag Doll

Roll to Stand

Arms up and Down w breath

Side Bends

Chair with Cactus Arms

Tadasana Twists with arms

1/2 Sun Salutes 3x

Add Anjaneasana step forward Repeat on Left

Anjaneasana step to DFD and take optional vinyasa

Repeat

From Down Dog-> Childs Pose

Table Pose alternate Table balance and curl in

Akward airplane

Thread needle

Repeat pop side

DFD

Walk to Toes and Rag Doll

Roll to stand Tree Pose

Malasana Squat

Sit for Baddha Konasana align heels and toes

Ardha Matsyendrasana

Twist open and open spine

Parivrtta Janusirsasana

Star Gazer

Reverse Table Pose

Repeat Other Side

Paschimottanasana

Roll to Back and Lift to Bridge

Supported Bridge

Supine Twists

Savasana

BASIC FLOW 60 Mins

Sukhasana, Cat Cow, DFD, Rag, Tadasana, SSA3x, Tree Pose, SSB1x, From Chair sit for BOAT 2x, DFD, WII-> Reverse-> Side Angle-> Warrior II VR, Forward FOld, Eagle Pose, Half Moon, Warrior II, Reverse Warrior, Side Angle Pose w extended arm or bind, Warrior II, VR. Prasarita Paddo-> Inversion Option Turn to Bak foot for Revolved Triangle, Revolved half moon, Wide leg FF Rest and Rep other side. Inversion Option. Childs Pose. Paschimottanasana, Bridge, Supine Hips, Savasana.

YIN YOGA

Yin Yoga targets connective tissues such as ligaments, bones, and even joints - specifically the tissues of the hips, pelvis, and lower spine.

First its helpful to understand what we are talking about when we say "YIN". Many have heard before Yin/Yang and in short they make up a WHOLE, just as you must know LEFT in order to know RIGHT and you must know LIGHT in order to know DARK.

Here is a little list that may help you identify the different aspects of YIN and YANG:

Yin: Passive, Cool, Dark, Female, Night, Moon, Still, Yielding

Yang: Aggressive, Hot, Light, Male, Day, Sun, Active, Solid

Very Yin Like Start ~ Lying Down

Bend knees, and keep feet on floor.

Relax one hand over the navel and one hand over the heart space

just as we would normally start with a period of mindfulness sitting, were doing the same thing but lying down.

Eyes closed, climb inside, notice how you feel right now.

begin with a transition. a chance to let go of any drama in your life, any problems that are occuring- next 75 minutes, its ok to forget about them. they will still be there after class, so its ok to let them go now.

Replace that with a simple awareness of the breath. the breath will be the theme for our journey this evening. notice the rise and fall of each breath.

emphasize the exhale, the yin aspect of breathing. what happens as you exhale?

“letting go”

natural release of tension as you breath out, you cultivate this quality of opening, relaxing, surrender, calm - this is your chance to let go of the stressors of the day or week. a growing sense of peace and calmness within.

nice thing about the breath, we don’t have to manufacture it- change it, alter it- just notice it. slowly release the hands and

draw the knees into the chest, make little circles massage out the low back a little bit. bring your attention to the first sensation.

Circle both directions.

1/2 Happy Baby

Bring R Knee in and breathe. Grab inside of foot with right hand/ half happy baby. Bend the knee and bring the knee beside the chest on the floor.

use a little arm strength to pull the knee outside the chest. get left shoulder blade down- little big yang for the shoulders, but try to relax the hips. 1 minute.

real yoga is whats happening on the inside.

TWIST

Hug knee into the chest hold the knee with the opposite hand and open right arm to right. pull your knee across the body and look to the right.

priority to pin the shoulder down, if it floats, then bring something beneath the knee.

Principals of Yin Style of Practice: there are three main principals: 1) Playing our edge; refers to how every time we come into a shape we come to the place we feel a challenge- not where its too much, but not where its too little either. the goldilocks position- not too much, not too little, not to hot not to cold, just right. theres sensation but its not sensational.

Generally after a few moments the body will open up and let you go in deeper. Never forcing, just waiting for the body to open.

Stillness - when you arrive to the place where you feel something, then you remain still- no fidgiting, no looking around, stay still. TWO EXCEPTIONS: ok to move deeper as your edge receeds. also appropriate to move if you’re too deep or you feel like you’ve held for two long. how do you know? PAIN. if you experience pain your body is trying to tell you something. That you are on the verge of damaging tissues which is the opposite of what we want to experience. sharp stabbing burning electrical - not good signs.
Length of time

Unwind and and bring knees to chest.

REPEAT FROM 1/2 Happy Baby

The simple act of slowing down the breath will calm the nervous system. Start with an exhale, breath in for a four count.

breath in 1-2-3-4 exhale 4-3-2-1

Full Happy Baby Pose

Bring knees to the floor along sides the chest. if holding the feet is not possible take ankles. In yang version lower tailbone, don’t worry about this in the yin version.

Come back to that nice slow four count breath. we will be here for a while, notice sensations .physcially but also mentally emotionally.

Straighten leg and roll to that side, then rock the other way.

Let hands relax there = no pulling , let weight of arms pull the legs down. more flexible? grab heels. start to straighten legs .

Feet down, sweep knees to the side - wider feet more internal rotation for the hips. happy baby is external, so knees sweeping will encourage internal. bump hips to left and drop knees to right leave them there. maybe take left foot with left hand. internally rotating left hip, little arch in back for sacrum, little twist to the spine as the head turns left. now marinate. right ankle to top of left thigh if you’d like.

Hypothalamus in the brain starts to release hormones that tim pitutatiy gland that stimulates the adrenal glands to release a cascade of hormones: adrenaline noradrenaline cortisol - turns of blood supply to internal organs, increases supply to muscles heart rate increases respiratory rate increases, focus increases in a narrow way but our long term memory is limited.

problem is we are always stimulating this system: adrenals are always letting out these hormones - our internal organs can’t do their job, immune system is depressed, insomnia results - can’t sleep.

Studies have shown that the way we breath can turn off that sympathetic nervous system.

CIRCLE KNEES

SINGLE LEG FF R/L

Wide Leg FF

DFD

Dragon

Sleeping Swan

Repeat from DFD

Sphinx:

Targeting the kidneys and adrenal glands. there are many physiological benefits. massaging the kidneys - muscles love compression and release - squeezing out old blood and making space- this is what happens for our organs too. The breath itself massages - the diaphragm pushes to the liver spleen stomach, each breath, the deeper, will massage internal organs.

hold for 3 minutes, release, and re-enter.

For more: bend knees and bring heels together. cultivate that slow breath again.

Rest cheek down on hands- bring awareness to low back. wherever you bring your awakeners energy follows. dilate the blood vessels allow more blood to flow into those tissues.

part 2: start where you left off. feel what its like right here right now. at your edge not beyond.

can bring elbows to block or bolster.

6 count or eight count exhale. close the eyes. breath in for 4, breath out for 6.

Lower for 1/2 frog / left side and right

low back awareness

Third Backbend in Seal Pose

Don’t worry about shoulders, they can be up or down. it won’t affect low back, drop the head down if you like. real focus is the breath. easier to breath in here now, lovely backbend that lets you drink in the breath.

Come to Childs Pose - take a few cat/ cows along the way if it feels right.

Childs pose is a counter pose to the backbends we did. It is a pose all in its own- we will be here for a while, so make its doable childs pose. IF you feel pinching in hips then move the knees apart more. rest head to hands bolster or block. hands can be along the sides toward the feet.

Can be very therapeutic. compressing the abdominal organs. Come back to the long easy breath.

Savasana with bolster under the knees

Vinyasa 10/5 7pm Monday Night Flow

Basic Vinyasa Flow

OPENING 15 MINUTES

Sukhasana->DFD->PLANK -> DFD 3x->Cobra w/ Forhead @ back of Hands 3x

Locust->Childs Pose->DFD->Walk Hands to Feet RAG DOLL

Roll to Stand->Backbend->FF->DFD

PART 1 WARMING 15 MINUTES

Modified Sun Salutes->DFD->Right Leg High -> Peel Open -> Step to Anjaneasana

Step Forward and Fold->1/2 Lift and Fold->Urdvha Hastasana->Repeat back stepping with Right

Repeat Left Side with Hip Opening

PART 1.2 WARMING 15 MINUTES

Modified Sun Salutes

DFD->Right Leg high and Open-> Step to Lunge ->

Anjaneasana to Crescent with Cactus Arms-> Eagle Pose->back to Crescent

Release to Floor Step Forward.

Use CHAIR variation-

On Exhale Come to Half Chair- Ribs lightly brushing thighs arms reaching

forward shoulderblades firm to back heart open.

Clasp hands behind back and Fold on Exhale

PART 2 ADDING ON 15 MINUTES

Lunge Twist with Arm Wrap -> Warrior I -> Warrior III -> Warrior I ->

PYRAMID with pams at Hips and Fold Halfway ->

fingertips to Blocks then Fold In-> Turn 180degrees to Left Foot and Repeat ->

Turn 90 degrees to Wide Leg Forward fold, grab feet.

forhead to block flat back. ->Twists -> Vinyasa and Repeat with Breath.

Repeat with Breath.

3 Hops to Top of Mat for Standing Hand to Big Toe R/L

Step back for Part 3:

PART 3 15 Minutes

Crescent Twist -> Warrior II -> Ardha Chandrasana -> Warrior II ->

Triangle Pose-> Reverse Triangle Pose-> Reverse Ardha Chandrasana->

-> Padangustasana -> Vinyasa thru standing->

PART 4

JUMP FOLD->STANDING SPLITS->MATSYENDRASANA->3 LEGGED DOG

LUNGE->PIDGEON ->DFD Repeat

PART 5

HERO POSE (recline) -> Rabbit-> Tortoise -> Ustrasana -Hero Pose->Full Wheel

Forward Folds->Supine Twists->Savasana

Opening/ SSA/SSB/SSC

SSC is Creative:

Tadasana->Urdvha w/ backbend->FF bent Knees->Lunge knee down Right Side -> Turn 90 degrees for Yogi Squat right-> Yogi Squat L-> Come to Center and Rise for STAR-> Star Pose to Goddess-> Left Elbow Down to Knee -> Right Elbow Down to Knee -> Circle that arm and Kick out Left Leg for Side Angle Pose-> Warrior II-> Reverse Warrior -> Vinyasa

Repeat other Side.

2) Second Time around one movement to one breath

3) Third Time around add Triangle and Ardha CHandrasana

4) At top of mat find Bhakasana -> Sit for Core Work

5) Chair Pose to Twisting - take Tadasana in between-> Standing for Utthita Hasta Padangusthasana

6) Lower for Side Crow Practice

7) Vinyasa through for Pidgeon Pose on each side

8) Inversion Practice

9) Closing Postures on Floor

My Creative Flow

Yoga 90 minute Flow

Grounding.

Feel into your seat- maybe rock side to side a couple times/ forward and back until you feel your spine lengthen= reach up through the crown of the head. with eyes closed, focus on your breath. the natural exhale in through nostrils out through nostrils. start to deepen the breath cycles. feel the breath filling up the lungs and make the exhale as long as the inhalations.

when yo feel like your breath is evening in length- draw your awareness down in to your legs feet lower body, see if there an image that would like to come up that reminds you of earth and grounding. take a few moments, seeing this image, noticing color, shape, maybe even experiencing smell. let this image build in your mind and body. continue to move the breath into the deep folds of the lungs.

Bring hand to heart center for two full breaths. exhale empty and inhale fill up through nose. long exhale washes through the body as you hold the image in your mind and your being. inhale fill the lungs and feel the inter costals between ribs stretch. exhale and wash the breath through the being as you hold the image in your awareness.

NECK STRETCHING

Right palm under right buttock. lengthen and lower left eat to shoulder. long stretch on right side. stay w a long even inhalations and exhalations as yo wash through th tightness in the neck, jaw, into the self.

root sit bone down and pin the palm down. bring left palm to cheek and guide head to center.

switch.

CAT COW IN SEATED

Palms to knees, inhale lengthen and exhale soften the shoulders.

TABLE POSE BARRELL ROLLS

Inhale and spread between shoulder blades, reach hips to right and back round the heels up to the left and back to center.

inhale and repeat clockwise motion right feeling into the sides of the hips.

switch to go counter clockwise. outer edges of the hips.

DOWN FACING DOG

relax head and neck. foundation pose- so check in with the feet being hip width, heels energetically pressing towards earth. palms shoulder width, keep shoulder blades broad away from ears. head and neck relax. tailbone reaching up to sky. full inhalation. open mouth and exhale. hear the breath.

WALK FORWARD

Big toes touch. half lift. ff relax head n neck. in ff, knees slightly bent to protect the low back, head and neck relaxed, shoulders move away from ears.

half lift. shoulders move down spine, neck is long. fill w breath.

ff/ Root thru legs, rise up tadasana, gaze forward .

Palms to heart center, reconnect w your image of ground and earth.

Mountain, root thru heels. shoulders in mountain slide down the spine, root thu tail and tuck tail long, anchor thru heels. fill w breath and ff.

HIGH PLANK; plank pause here breathe. shoulders move away from ears, broaden sb. Vinyasa

DFD inhale lengthen spine, exhale relax neck. inhale broaden sb. exhale press hands forward.

CHAIR- hips reach back root down thru heels pause for a breath, shoulders soften crown is open. hips reaching back tail tucks a little helping to pull the core up. gaze to toes make sure you can see them .knees over ankles.

ff belly chest to thighs.

VINYASA

THE FLOW

Right leg high. / low lunge step forward and pyramid on inhale/exhale low lunge melt hips/pyramid on inhale/ exhale low lunge keep neck relaxed

drop back knee, crescent moon; arms along side ears.

Hi Plank/ Chaturunga.

Repeat on Left.

Three breath cycles after second set- stay strongly connected to breath and bring the intention of grounding back into your practice.

BALANCING SEQUENCE

Chair- awaken the roots.

Eagle Pose right arm under left. inhale right leg over left leg. wrap toes. draw elbows up on inhale- the air element of upper body. connect to image, root down through standing leg squeeze thighs together. follow the next few breaths and notice the energy your cultivating through legs and feet.

Singled leg tadasana to Figure four ; right ankle top of left thigh. hand at heart center three breaths here.

gaze focused to the floor in front of you.

BACK TO SINGLE LEG TADASANA/ low squat feet together heels root down elbows to thighs/ Utkatasana

Repeat Left side.

grounding image there to increase the quality of your attention.

vinyasa back to DFD

DFD - right leg lifts step forward between hands.

WARRIOR I; exhale hands to hips. work w alignment. left hand left hip, encourage rotation forward, maybe palm to sacrum to length your tailbone down. inhale extend the arms high and w level pelvis theres more space to lengthen the spine.

arms move back -prepare for HUMBLE WARRIOR- open chest/exhale dive to inside of front leg. inhale

head and neck relaxed, palms connected. image of groundedness, your body’s relationship to earth. strong though legs and core.

WARRIOR I; exhale airplane arms and torso leans forward, squeeze shoudlerblades down the back, triceps engaged, back muscles strong. open to WARRIOR II /shoudlrs soften down spine, sink deeper into hips

REVERSE WARRIOR , back hand soft on back leg. gaze to left slighlgy up. root down into front lunge press the shin forward

SIDE ANGLE -mofidy elbow to thigh if needed, relax neck, extend long energetic arm through ear. STAR POSE, starightne legs reach arms over head/ HORSE heels in toes out. palms to thighs or deeper - to calves.

CAT COW, inhale open chest, exhale chin chest tuck tailrepeat 3x/ Rise to STAR POSE straight legs and arms - WARRRIOR II

REERSE WARRIOR (breath into side ribs) , Hi to Low Plank/rep left

Repeat - one breath one movement/ "heart lifts to chin. “

Home base after both sides- reintroduce long conscious breath cycles.

nice long arms press through the palms.

end of this exhalations, forward feet together. lift and fold

seated frog- open feet and press palms to heart center. elbows inside of thighs.

gze softly. lift corners of mouth.

deeper variations- bind on right extend arm to front of shin and sweep left around around you. grab hand, waistband, shirt,

otherwise continue to open knees and melt hips down

center. repeat pop side.

let hips open a touch more.

bind on left side.

FF hands to ground work feet hip width apart for rag doll. arms wrap into each other take pop elbow. knees softly bent.

feet together 1/2 lift ff relax head and neck

utkatasana

ff to DFD

adding to flow

Humble

Full Airplane - strong balancing posture- take a moment to breath and square shoulders and hips, rotate left hip down, toes are spread move energy trhu palms/single leg tadasana

Dancer Pose- left hand to inside of foot- length thru right sid ebody use kick to draw shoulder back, opening into an upper back bend/3 breath cycles, connect to the root of the standing leg. spaciousness thru upper body. come thru a little deeper reaching thru fingertips/Single leg tadasana

exhale bend knee and interlace all ten fingers there, move thigh to outside of left ribcage. standing wind removing pose

engage biceps as you draw knee closer to shouder/single leg tadasana

Standing Splits- relax head and neck

spread toes on inhale

shiva squat = single leg squat

standing split

shiva squat

standing split

low lunge

crescent lunge W2

Reverse Warrior

Extended Side angle - three breath cycles- like to go deeper? Bind?

Star Pose

Skandasana back of mat and forward

lunge

standing split

skandasana

standing split

low lunge

3 leg dog

pidgeon.

eka pada kundingyasana

Right leg back and up

DFD exhale 3 breath cycles- reminding yourself this is where you come back to home base.

from pidgin on second side- sweep around to sit down on bottom

twist. open through left ribcage hug knee into chest- gentle thoracic twist.

figure four ankle to thigh- setting up for compass pose.

rock baby.

paschimottanasana

plow pose

deadmans pose - knees to forehead

DICE LADDER FLOW

Vinyasa II

SLOW FLOW

Advanced Dance

BASIC FLOW

POWER FLOW

Life is tough,but so are you.

you are far too smart to be the only thing standing in your way.

you are under no obvligation to be the same person you were five minutes ago. You have the right to grow. no apologies.

Poem; Dear Human, you've got it all wrong. Your job is not to learn unconditional love- you are unconditional love. ... etc

Creative Flow

Hanuman Flow

eoin finn inspired

added crazy core

to end!

Flow Fun ***

Vinyasa; Muladhara Chakra

Start Seated Sukhasana

Close eyes and just let the eyes close in a way that is soft and forgiving, nothing ridgid.

feel sit bones on the floor.

allow the skin to soften.

Root Chakra- very much having to do w the sense of survival- a long time ago- are we going to be eaten by and animal. now, its like crossing the street we have to watch out for the cars.

it much more wild, and chaotic in some ways. even though most of us thankfully have something to eat, shelter, and our basic needs are met, we still have root chakra issues. our survival is an issue.

things that feel like our life is threatened - losing a job, feeling financially unstable, etc. this is where we store unresolved issues of any kind. today looking to lose up thorough pelvis and hips and giving the energy there a pathway to release. it doesn’t have to be analized an we don’t need to dig deep, just do the practice and the release will come.

Visualize RED- the first chakra. awareness from pelvis to heart, to third eye. (inner gaze)

and then connect w your intention for your practice today- if this opening meditation has brough anything up for you, what is your intention and how can it serve you.

we will offer that up with the sound of OM.

Roll to Back

palms up and may fold mat so feet can easily slide.

lie flat bring awareness to pelvis. the firs chakras element is earth, the pelvis itself is associated with the element of water. so inviting this kind of fluid flowing energy in w the breath notice the right and left side, balanced? one side heavier?

may even have a better sense of one side or the other. this is very refined- notice if one thigh is higher, or lower.

one set of hamstrings on the floor more than the other.

drag right knee and let leg fall open knee back up and slide out.

repeat other side and repeat on and on.

theres no alignment no right or wrong, just a feeling and a flow

be kind of sloppy about it.

low back loosens

pause and feel

draw heels in flop the legs out and slide the legs back out without lifting knees, and repeat,

pause and feel, legs low back sacrum

just behind the low belly the lower abdominal organs

Knees in feet on floor, supra baddha konasana one and a time

one way for the body to release energy, tensions, these pathways of release are a function of the autonomic nervous system, a sigh, a yawn, a deep breath,

take feet as wide as the mat, knees bent

knees fall in one at a time

supta baddha konasana arms over hear, relax ur forehead skin, third eye, sounds of feet together knees apart. deepen the breath a bit here and now. bring the breath way down into the low belly. way down into the base of the pelvis- moving down thru the cobwebs, brightening the dark spaces.

exhale is complete. unlearn the holding pattern.

hands behind head and crunch on exhales, knees together on third set as you lower, exhale knees together hug in. inhale open knees and lower head. draw belly button back.

bring knees off floor and exhale knees and elbows together.

exhale left elbow left knee and inhale neutral

maybe straighten legs in inhale exhale knees and elbows touch crunch.

Bridge- drag heels towards shoulders

reverse table to double pidgeon, 3 lifts

twist ardha mastyendrasana, resist leg and arm

counter twist arne repeat from table top

Downward Facing Dog

aknowlegde the starting space.

walk feet to hands and ground heels—ENERGETIC WIDEN HEELS INDIVIDUALLY AND THEN TOGETHER

REFINE THE AWARENESS OF THE INNER BODY

SPREAD PINKY TOE INTO FLOOR IN COBRA

DFD

PLANK - DOWN - COBRA - THIGHTBONES BACK AND HIP BONES FOWRARD

DFD

EEARS INLINE W UPPER ARMS

LIFT RIGHT LEG UP AND BACK AND FLOAT LEG FORWARD , HANDS INSIDE FOOT AND SCOOP HEART FORWARD LIFT THE BACK THIGH HIGHER

Scoop heart forward and walk ads to left for dog lunge, press floor away from u. - send it to the inner right groin

vinyasa

Repeat

Step jump, flat back, sit bones to heels fold, 3x

Utkatasana lift arms, squeeze knees take hips way back. hand to heart twist to right.

draw left thighbone back and in to pelvis, focus on pressing arm and leg into each other to move the energy into outer right hip.

Vinyasa meet DFD

High Lunge, press down thru feet, WII, pelvis depends inner body rising,

Vinyasa and repeat

2 more rounds with breath- find that fluid nature w breath

hold DFD

Vira II settle into feet - press feet down and away and as you do that feel pelvic floor lift to belly. belly to heart, heart to crown. shoulder blades slide down, reverse warrior -Vira II to Straighten R Leg, Triangle prep - lift right hip bone away from head of right thigh.

Wide Legged FF walk legs let and right and then take yogis squat wrap and ind- Side Angle Pose Vin

Repeat

DFD - Warrior II side angle ardha chandrasana/ standing spits / gomukhasana

palms down push palms down and sits bones back and down.

Vira I

ground left heel to release left psoas, straight leg step left foot a little square hips pasrvotanasana, lift belly and right hipbone, turn slightly and fold halfway, corkscrew right thigh to right.

lengthen belly way from thigh and come all the way down.

shift pelvis to left.

back to WI legs in a lunge hands inside foot. elbows down for LIZARD

armd behind leg, maybe head tucks behind leg

PIGDEON POSE

on belly locust pose or bow pose dhanurasana

lift inner thigh inner knee and inner heel and feel the front boyd open, keep legs as close together as possible

childs pose, back of sacrum, adrenals, spine

did use feet to widen low back

splits pose

VINYASA

OPENING: Supta Baddah Konasana with breath - in through the nose, out through nose.

"Allow the attention to the breath be a support to fully arrive here- with your breath you can only be here. become more present to scanning the body and chcking in. notice wat is showing up to you. notice is theres areas of the body calling out for more attention. Being w your heart and noticing with emotion is most genuine. Notice the state of mind, if you're scattered or disctracted, or here fully present, notice withou ojudgment.

Stay w ujjayi brehath."

WARMING Hug Knees into chest and bring hands over knees and circle the knees in one direction.

Rock and Roll to Sit over knees to Come to Cat Cow

INhale and glance up and lift heart/ exhale and round spine

Big toes touch, childs pose- friendly reminder that you can return here

Goal of your practice is to find a balance between being really strong and really gentle- a balance between thouse extremes bring harmony.

ARM/ SHOULDER OPENING

Inhale Right arm high and plug that shoulder open- then back behind you and circle it down and forward and back around again. Then repeat on Left.

Seated Position on Balls of Feet ; special stretch for feet. Right arm up and behind guide that arm down or reach around w the left arm. GARUDHASANA arms

FORWARD FOLD

Sway side to Side. Roll to stand one vertebrae at a time. Circle arms and bring them to heart. 3x

DFD

wake up the backs of the legs.

3 Page Vin Flow

Gentle Flow

Standard Slow Flow

BEGINNERS YOGA HATHA MONDAY NIGHT 1/10

Hatha Yoga

SUPPORTED VINYASA: Kneel on Two Blocks, hugging inner ankles to the blocks, shins are parallel. If Ouch is the word, then ad more- blankets, blocks, support.

RELAX: lift up through the navel, sit back through the sitting bones, widen the collar bones, relax the jaw. Start to find your breath, ujjayi.

ARMS UP/DOWN: Blink your eyes open, stretch up through the side ribs arms up.

CALF ADJUSTMENT: Take calf muscle flesh and iron it out and away from back of knee

TURN ON OUTTER UPPER ARMS Take a THIRD block. Elbows close together do 10 Little Lifts.

2nd Time: Arms UP and Down to 90 Bend @ elbow

CHILDS POSE: arms like a V, outer border of arms are spinning down

straighten the arms as much as you can.

WIDE ARMED DOWN DOG: Lift your hips up and back. Down dog with wide arms, drawing outer upper arms down and back.

Bend Both Knees, Drag the hips back. Slowly come to knees and Set up for Classic Down Dog. Still a mild sense of triceps wrapping. Look at feet and make sure the feet are actually parallel.

Get Well into the Legs, maybe bend the knees. 3 more breaths.

PLANK: drop knees if needed, DFD: on exhale do this a few times.

DROP TO KNEES AND LOWER TO BELLY

LENGTHEN LEGS: Make a pillow with your hands and look to the left. Pick left leg up and make it long. straight back. peel it back down to the floor. Do the same to the Right.

Press Feet Down and Make a V with the arms & lift chest. Lift the arms, sweep the arms back and take the feet up for baby locust

COBRA: Hands in cobra position, lift for Cobra.

DOWN DOG; Lions Breath.

DOWN DOG: wide feet, walk hands back

RAG DOLL, ROLL TO STAND

SLOW WALK FORWARD AND STANDING: Tadasana

Vinyasa to High Lunge and Drop back Knee.

STEP TO LUNGE: Bring front foot forward in front of fingertips

ANJANEASANA: use the corset of your abdominals to lift you up.

ANJANEASANA TWIST: Right hand to hip. Lengthen (free your spine) left side body. Revolve to Right and hook elbow, bring hands to prayer.

Widen across your collar bones, reach shoulders away from the ears. feel into the backbend here.

LUNGE: back leg straight as you can, press the hips down as far as you can.

SWITCH: Step forward and Switch

LUNGE (left leg back): Left arm forward and lift Warrior II.

WARRIOR II: lift front heel to get strength in the back leg

REVERSE WARRIOR to SIDE ANGLE SETS ADD TRIANGLE

SIDE PLANK : modified

Vinyasa option and Repeat

Standing Balance: Eagle/ #4 / # Chair Pose OR Utthita Hasta Padang

Camel Pose 2x

Childs Pose

Shoulder Stand and Plow

Hips on back and Twist

ENERGY CONSCIOUSNESS FOCUSED PRACTICE

Standing; look at toes and spread toes, draw thightbones back as tailbone leingthens down, roll shoulders up, back and then down. Extend through the arms. fingertips. INhale through nose and fill the chest with breath, exhale and draw navel center back and up. Tadasana Mountain Pose.

Conscious awake clear attention. Starting to enliven the body.

Plank (breath of fire in second round)
First round: Sphinx to cobra, Second round: lower the knees chest and chin, release hips to earth lift chest for cobra.
DFD, lift hips abck and up. invigorate the arms. Notice as you press down through hands and feet hips can lift even higher. As you breathe OUT feel navel draw in and up.

Chin in slightly to chest.

Look forward step jump to top of mat

Half lift

exhale fold, squeeze belly in and up/ invigorate pressure into feet, root DOWN

Inhale reach up get long through side body

exhale hands down.

Repeat --

DFD press down trhough palms and feet to lift hips UP. Lengthen thru side waist. grab sdies of mat and reach the arms forward like you're stretching the mat long. reach down through heels, gather navel center in and up as you exhale. Full radiant conscious stretch arms and legs fully active.

Step or Jump Forward. Repeat Sun Salutation A.

PLANK

Step feet together, get long through triceps, palms spread, hug legs through midline. keep arms active. BREATH OF FIRE.

exhale all the air out. Vinyasa.

Sit on shins in Vajrasana. Heros Pose.

Arms over head. Side bend to right, pull on wrist.

In a sense creating some reistance- awaken the side body.

DFD

On inhale, Plank, Hips to left and knees to right, center then knees bend to left.

Take good care of your shoulders here

hips go all the way back to heels for a good side body stretch.

Inhale COW, exhale through the mouth CAT

Circle Hips

DFD. FF. compress abdomen in and up. root into feet inhale arms up. exhale hands along side the body. Shake our practice. CHI shake out practice.

letting energy just move.

shake out the wrists , breath is even.

Come to stillness notice the energy in your body.

CHAIR POSE

twist to the right, inhale center, exhale left, inhale center

FF, hands to ankles or back of legs, draw the navel center in and up

DFD/ Right foot forward Warrior One; root down through the back foot and hinge forward. As you exhale take navel center back and breath in peel the torso open to ceiling. Vinyasa

Become completely still. steady the mind by steadying the body.

Look to hands & step forward. flat back, FF, breath out.

CHAIR POSE, twist right, center, twist left, center, FF

Yogic toe lock. inhale pull on toes come towards a flat back. breath out all air, on empty draw navel center in and up and fold forward. release navel center. exhale all air out. on empty belly, navel suctions back and up. pull on the toes. chin in. deep compression in the navel. Release compression first, inhale come up. repeat.

DFD/ get still here again. Take out all the little micro adjustments.

breath is easy and fluid. notice its effort and stillness. its purposeful. step the right foot foward, back foot perpendicular to front WARRIOR II

front knee bends to 90degrees. Arms extend out, tailbone drops. Feet pressurize into the earth. find extension through fingertips draw shouldr blades to spine. soften the face. straighten front leg and turn the frotn foot in and spirla in to turn to the back foot. WARRIOR II back of mat.

WII; back of front knee soft. power through legs. energy coursiing out through fingers from heart. draw back to center shoulders integreated, upper armbones plug back into the heart.

hands to hips turn the feet in.

Right toes forward, WARRIOR II, hing at the hips and take elbow to knee. SIDE ANGLE POSE Move the arm w the breath, inhale and etend and reach the top arm overhead. exhale and draw the arm down in front of the body and circle it back up.

Up dog; lengthen spine, sense that youre leaving your hips behind like spine is growing out of hips. like a snake shedding its skin. spine is peeling fowrard. DFD

Repeat other side!

Heros Pose; breath into nose and down into body. become conscious of the vital energy. chin slightly to chest.

reach arms forward and up, make fist and exhale elbows into sides. its a vigorous snap of navel center back. make that ha come deep in the navel. each arms up

Come up to shins, inhale and lengthen it to a 5 or 6 count. long slow deep breath in. Chin to chest. Retain the breath. Mental focus at heart center.

Camel Pose

Seated Forward Fold Paschimottanasana

get long through legs, work with bent knees. draw the navel center in and up.

Supine twist

Savasana

not about collapsing, it s about assimilating. Its about giving the intelligence of your body the time to absorb and assimilate the patterns you initiated. this is what will make your practice more effective. this is what allows you to transform and evolve in a wide variety of aspects as opposed to just stretching the muscles. this pose hands the reigns to the intelligence of the body.