Balance, strength and power flow

Opening Meditation

Seated (Easy Sukasana)
Lateral side bends
Lift chest to sky, hands walk back on earth

All Fours
Cat/Cow (find breath)
Spinal Balance x 2

Surya Namaskar C (arms up) x 2
Surya Namaskar C (variation) – High lunge / Full chatarunga x 2

Uttanasana (grab big toes with peace fingers)
Lunge Right leg – Lizard Pose
Lunge Left leg – Lizard Pose

Vinyasa
Three-legged dog
Bend leg, hip opener
Step thru, back to lizard, knee on ground
Shift weight back, hamstring stretch
(complete this on both sides)

Balance – Big Toe Extension (start off with a high knee lift)
Back to knee lift
Warrior 3
(both sides)

Revolved Hand to Big Toe Extension (Parivrrta Hasta Padangusthasana)
Twist (Grab outside of right foot with left hand, extend right hand back, lift chest)
(both sides)

Vinyasa
Three legged dog
High lunge into balancing stick
(both sides)

Pigeon on both sides (sleeping pigeon)
chaturunga challenge (3 legged) x 2

Downdog (breath)
Balasana

Core
Baddha Konosana
Grab toes with peace fingers, lift heart and extend legs (V)
Legs lifted, hands together
Grab toes
Archer’s pose right
Center
Archer’s pose left

Navasana
Obliques (palms together, shift hands to right then left)

Svanasana

Delicious Yin Yoga Flow – Spine Urinary Bladder Kidneys

Opening Meditation

Suhkasana
Seated lateral side bend (easy, both sit bones on ground, don’t overdo it)
All fours – Cat/Cow (focus on Ujayi breath)
Dragon Low to Dragon Twist option (3 min each side)

Half Dragon Splits leg on diagonal explore femur external/internal rotation (3 min each side)

 

Tadpole (2 mins)
Frog (3 mins)
Windshield wipers

Cat Pulling It’s Tail (with strap) 5 mins
(start off in a reclining twist, then grab strap, loop in foot and extend top leg…then, grab the top of the bottom foot)
(Do both sides)

Supported Supine Butterfly (with strap and bolster) 5 mins
(place boster behind so there is a mild back bend to open up the front of the body…place strap around body/feet so that the muscles are left to relax and no work is required for this pose…simply let go)

Support Bridge Pose (with Block) 3 mins
Lift one leg or both legs – breathe in through nose, out through mouth to release toxins

Supta bhadda konasana

Savasana

Friday Fun

A short entry today…as I hit mid-afternoon with many things to do on my list! This morning was filled with tons of energy for a cardio-based class. I love teaching on Friday mornings, it is invigorating and leaves me looking forward to a fun-filled weekend. I’m looking to make my class a little more unique and creative.

Today, was a great day to experiment with over 50 students in class. We danced a little and smiled a lot. I feel very blessed to bring fitness and health into peoples’ lives.

Mandala Namaskar 1 & 2

Oh what a beautiful and creative Vinyasa flow inspired by Shiva Rea! Tonight’s class based on my inspiration from Shiva, a circular flow. We started with opening meditation and then went into Mandala Namaskar 1.  Here is a partial version of the flow:

Mandala Namaskar 1
Then we went into Mandala Namaskar 2

The class flowed quite beautifully…breath and movement exquisite. Then we had a small 10 second earthquake in class, but it was small 3.8 on the richter scale (I believe).

We ended in quiet mediation and ready for the evening…

Thank you, Shiva for such a wonderful flow!

Wheel of Life – AYURCHAKRASANA

While this pose may not be often seen, it is another wonderfully delicious pose that increases spinal and hip extension. As you extend the opposite arm, the torso lengthens and as you breathe into the entire back body, the stretch feels amazing.  This is another pose that inspires my yoga flows. An article that bests explains the pose is through the Yoga Journal.

Ayurchakrasana

Enjoy!

Fallen Warrior Pose

If you wondered about the pose I did in class today, it is called “Fallen Warrior” — wonderful for the I.T. Band. I’d like to share with you some pictures of the pose. Kira Ryder is a wonderful yoga instructor and I just love the way she teaches and explains the poses. Here is her pictorial explanation on this pose:

http://teachingyoga.blogspot.com/2007/09/fallen-warrior.html

This is a wonderfully delicious pose!