Podcast #55 – You Are the Center of a Friendly Universe – Level 2/3 60 Min Yoga Class

Mentioned in this Free Anusara Online Yoga Class Podcast :

yogamonth 092008 – check it out and see if we are coming to your city.

Join 082009 Yoga Month Facebook Group and turn your passion into action.

?????ARE YOU READY FOR MEXICO?????

GIVE YOURSELF THE GIFT OF YOGA IN PARADISE
Anusara Yoga with Hillary April 6-12, 2008

Heat your body and cool your mind with two Anusara Yoga classes a day, and a SPECIAL BONUS!!! a 3 hr Thai Yoga Massage Class with one of LA’s top therapists – Deon De Wet. Also included is a personal thai yoga massage with him to assist you to unwind and enjoy yourself fully.

This retreat is designed for all levels – from those with no yoga experience including if you have physical injuries to more advanced practitioners. Everyboy is welcome to honor their process of unfolding to enjoy their own process of transformation. Between classes you’ll have plenty of time to relax on the beach, shop in town, unwind in your beautiful villa or nuture yourself. You are free to make the best choices on your vacation to find the peace that resides within you.

FOR MORE INFORMATION: Check this link or CALL 1-800-603-YOGA (9642)

SIGN UP BEFORE JANUARY 6TH TO GET THE SPECIAL RATE!

__________________________________________________________________

?????FEELING TECHY?????

PLEASE JOIN MY NETWORKS and OTHER PODCAST:

ADD your FACE to my facebook group for Hillarys Yoga Practice Podcast

me, yogapod!

STRETCH YOURSELF off the mat – Listen to Mudra Moments –

Teachers Mentioned in this Yoga Poga Podcast:

• Naime Jezzeny
• Dr. Michael Beckwith – Agape
• Dr. Douglas Brooks – Rajanaka Tantra
  

check out the amazing – Yogademia blog

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Yoga Sequence for this Level 2/3 Free Anusara Online Yoga Podcast:

Down Dog

Down Dog with Twist –

Straight Leg Lunge then Bring Arms Inside (possibly elbows) –

Down Dog – Plank Pose to Cobra

Uttanasana – Standing Forward Bend (hold calves)

Urdvah Hastasana – Arms Stretched Overhead

Uttanasana- Lift Leg

Samasthiti – Pose of Alignment

Mat to wall then Come to All 4’s (hands and knees)

Back Foot Aligns to the wall:

Parsvakonasana – Extended Side Angle

Trikonasana – Triangle

Ardha Chandrasana – Half Moon Pose

Second Side of all 3 poses then goes into Uttanasana

L-Pose

L-Pose Leg Lifted

Handstand

Uttanasana

Shoulder Opener with Wall

Down Dog

Uttanasana with Blanket Roll Under Arches

Malasana – Garland Pose to Bakasana – Crane (AKA Crow)

Back to Chattarunga Dandasana or onto your Belly

Sphinx Pose

Ardha Bekasana to One Armed Dog

Parvritta Balasana – Twisted Child

Balasana – (Pranam) Child’s Pose

Ujjayi Breath – Manipulated Breath by Toning the Throat (ocean like sound)

along with Jalandhara Bhanda – Throat/Chin Lock

Parsva Upavista Konasana – Side Angle Pose

Knees To Chest

Savasana

Namaste!

Podcast #54 – Shift Your Attitude – All Level Yoga Practice – 15 Min Chair Yoga Check In

Mentioned in this Free Anusara Online Yoga Chair Class Podcast:

This is great to do before a meeting or an office holiday party to check in and see where you are at perhaps its time to shift your attitude at work or where ever you may be.

•   check it out and see if we are coming to your city! 

• YOU are INVITED to MEXICO to CONNECT w/ OTHER YOGI’S ON THE BEACH APRIL 6-12 2008 MORE DETAILS CLICK HERE SIGN UP AND GET THE EARLY BIRD DISCOUNT!!! SAVE MONEY!!!!

• FEELING TECHY??? PLEASE JOIN MY NETWORKS and OTHER PODCAST:

ADD your FACE to my facebook group for Hillarys Yoga Practice Podcast

me, yogapod!

• Listen to Mudra Moments and hear how yoga is off the mat for yoga teachers Hillary and Elsie Escobar!!!

PLEASE TAKE A COMFORTABLE SEAT :

This may look comfortable but it will cause pain in your back.  

Anusara Yoga Chair Sequence for All Levels (Even If You Have Back Pain):

Sit on Your Chair Halfway Then Turn Your Thighs In

Ardha Hastasana – Stretch One Arm Up at a Time 

Then take Shoulder Stretch (shot with an iPhone) –

Urdvah Hastasana  – Arms Over Head

 1/2 Sun Salutes in Chair – Stretching Up then Folding Over and Looking Up

Take a Twist 2X Each Side

Urdvah Hastasana – Arms Over Head the Interlace Fingers 

Then Stretch Up and  Arch to the Side

Tense Body Up and Release with Tounge Out (great to relieve jaw pain) 

Urdvah Hastasana – Stretch Arms Over Head

1/2 Sun Salute

Take A Crossed Legged Pose or Just Sit in Your Seat with Your Heart Lifted 

Meditation

Namaste! 

Podcast #53 – Churn It Up and Open to Forearm Balance – Level 2/3 60 Min Yoga Class

Mentioned in this Free Anusara Online Yoga Class Podcast (pls note this class is not for beginners and if you have a block pls keep it nearby).

• This is a great community and where I am teaching my 5 week course starting Jan 19th – Embrace, Empower & Evolve with Anusara Yoga.

• Where I mentioned where the theme was inspired from is the class I am presently taking with the amazing Rev. Michael Beckwith from Agape

(another note: churning comes from a teaching from Dr. Douglas Brooks another one of my great teachers. Churning comes from the stories of Shiva Nataraja)

• YOU are INVITED to MEXICO to CONNECT w/ OTHER YOGI’S ON THE BEACH APRIL 6-12 2008 MORE DETAILS CLICK HERE SIGN UP AND GET THE EARLY BIRD DISCOUNT!!! SAVE MONEY!!!!

• FEELING TECHY??? PLEASE JOIN MY NETWORKS and OTHER PODCAST:

ADD your FACE to my facebook group for Hillarys Yoga Practice Podcast

me, yogapod!

• Listen to Mudra Moments and hear how yoga is off the mat for yoga teachers Hillary and Elsie Escobar!!!

Anusara Yoga Level 2/3 Sequence:

Three foundation options for Pincha Mayurasana/Forearm Balance. Try 1, 2 or just do the prep its ok if you don’t get up into the pose:

Down Dog, Straight Leg Lunge, Down Dog

Lunge to Straight Leg Parsottonasana Variation

Plank Pose to Chatarunga Dandasana to Cobra

Parsvakonasana- Extended Side Angel w/Hands Clasped Behind Back –

into Trikonasana – Triangle

then Clasp Hand Around Back Holding Thigh

Down Dog with Twist –

Plank to Belly to Salambasana – Clasp Hand Behind You and Lift Up

Down Dog to All 4’s

Dolphin to Dolphin Plank to Dolphin

Child’s Pose

Pinchamayurasana – Feather of the Peacock/Forearm Balance

1. Pincha Clasped Hands – Here is the foundation for the pose…

(there is an exercise which helps with engaging the legs here)

2. Pincha Blocks for tighter shoulders use 2 block. Another foundation…

3. Pincha Hands on Wall – This is good for tight Shoulders and see the pose…

Child’s Pose rest in between each one or after you do your form of the pose.

Down Dog

Pigeon Prep with a Twist

Down Dog to All 4’s into a Runner’s Lunge

then Hanumanasana – Front Splits

Uttanasana in between Each Side

Parsva Uttanasana – Side Fwd Bend

Baddha Konasana Twist – Bound Angle Twist

to Baddha Konasana- Bound Angle

Paschimottonasana – Seated Fwd Bend

Meditation

Savasana

Namaste!