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Mentioned in this free Anusara Yoga Online Yoga Podcast:

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  • This is what Vishnu Mudra looks like (this is not my hand) – images.jpg
  • Nadhi Sodhona – Alternate Breathing
  • brea_alternate.GIF (21301 bytes)

    1. Close the right nostril with your right thumb and inhale through the left nostril. Do this to the count of four seconds.
    2. Immediately close the left nostril with your right ring finger and little finger, and at the same time remove your thumb from the right nostril, and exhale through this nostril. Do this to the count of eight seconds. This completes a half round.
    3. Inhale through the right nostril to the count of four seconds. Close the right nostril with your right thumb and exhale through the left nostril to the count of eight seconds. This completes one full round.

    Start by doing three rounds, adding one per week until you are doing seven rounds.

    Alternate nostril breathing should not be practiced if you have a cold or if your nasal passages are blocked in any way. Forced breathing through the nose may lead to complications. In pranayama it is important to follow this rule: under no circumstances should anything be forced. If you use the nostrils for breath control they must be unobstructed. If they are not, you must practice throat breathing.

Sequence of Anusara Yoga Podcast Level 1/2 Class:

Downward Facing Dog

All 4’s to Variation with Opposite Arms Extended table-top-variationthumbnail.jpg

Pigeon Prep

Down Dog to Plank to Salambasana – Locust Pose

Cobra to Down Dog

Wide Stance to Prasarita Padottanasanaimg_2371.jpg

Warrior II

Vinyasa (Plank, Chattarunga or to Belly to Cobra)

Child balaii2004shoot.jpgto Down Dog downward-facing-dogthumbnail.jpg

Triangle triw.jpgto Half Moon ac2.jpg

Uttanasana – Standing Fwd Bend utan.jpg

Malasana – Garland with a Twistpasana.jpeg

Bakasana – Crane Pose img_2319.jpg

Navasana – Boat Pose img_1963.JPGimg_1960.JPGimg_1959.JPG

Squat to Bakasana img_2319.jpg

Chattarunga or Belly

Ardha Bekasana – Thigh Stretch ardha-bhekasanathumbnail.jpg

Child balaii2004shoot.jpg

Anejane – Low Lunge lunge-with-knee-bentthumbnail.jpg

Down Dog

Sukhasana – Easy Seat for Alternate Breathing

brea_alternate.GIF (21301 bytes)

Sukhasana – Easy Seat with Twist

Baddha Konasana – Bound Angle

Meditation or Savasana



Mentioned in this free Anusara Yoga Online Yoga Podcast:

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Free Online Yoga Sequence for Level 1/2 Students:

Childs Pose – balaii2004shoot.jpg


Down Dog to ddtwist.jpg

Uttanasana- Standing Fwd Bend utan.jpg

Clasp Hands Stretch Arms Over Head


Urdvah Hastasana – Hands Over Head

Uttanasana – Standing Fwd Bend

Down Dog to Plank to Belly

Prone Position (great for lower back pain) img_2299.jpg

Cobra Pose

Down Dog to Lunge to Twist lunge-twist-variation-side-2thumbnail.jpg

Uttanasana to Plank to Chatarunga (or belly) to Cobra

Down Dog to Crescent Pose

Uttanasana to Urdvah Hastasana – Hands Over Head

Vinyasa: Uttanasana to Plank to Chatarunga (or belly) to Cobra

Down Dog to Trikonasana (Triangle) triw.jpg

Down Dog

Vashistasana vashi-stg1.jpgvashi.jpg

Down Dog

Child’s Pose – balaii2004shoot.jpg

All 4’s Lower Elbows

Dolphin Pose images1.jpg

Child’s Pose – balaii2004shoot.jpg to Down Dog


Down Dog to Malasana

Bakasana – Crane 2 x bakasana.jpg

Down Dog

Ardha Chandrasana – halfmoon.jpg

Down Dog to Uttanasana

Thigh Stretch – img_1956.JPG

(Option to do Standing Thigh Stretch)

Dhanurasana – Bow Pose

Child’s Pose – balaii2004shoot.jpg

Bridge Pose to One Legged Bridge

Bridge or Urdvah Dhanurasana urdhva-dhanurasanathumbnail.jpg

Janusirsana – Head to Knee Pose trimkpadap.jpg


Paschimottonasana – Seated Fwd Bend paschimottasana.jpg





Mentioned in this free Anusara Yoga Online Yoga Podcast:


Join my community networks & subscribe to 1.jpegADD your FACE to my facebook group Hillary’s Yoga Practice Podcast

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Free Online Yoga Sequence for Level 2/3 Students:


All 4’s – Hands and Knees

Down Dog

Straight Leg Lunge with Twist – lunge-twist-variation-side-2thumbnail.jpg

Plank to Chattarunga to Cobra


One Legged Dog – Prep for Handstand

Uttanasana – Standing Fwd Bend

Urdvah Hastasana – Arms Overhead


Standing Split – standing-splitsthumbnail.jpg

Samasthiti – Mountain Pose with Hands in Anjali Mudra

L-Pose img_1951.JPGimg_1952.JPGimg_1953.JPG


One Legged Lifted in L-Pose


Down Dog

Crescent to Warrior III images.jpg to Tree Pose hillandelana3.jpg

Plank to Chattarunga to Cobra or Updog

Handstand at Wall – Slide Feet Down and Take Hips to Wall then Scoop Tailbone


Child’s Pose

Handstand with Tree Legs – photo5.jpg


Eka Pada Bekasana – Thigh Stretch – ardha-bhekasanathumbnail.jpg

Parvritta Balasana – Twisted Child’s Pose – img_1951.JPG img_1957.JPG

Down Dog

Parsvottonasana – parvottanasana-variationthumbnail.jpg

Sukasana – Easy Seat or Savasana- Corpse

(you may want to do a twist before and hug your knees into your chest)



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?????



      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)


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


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

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 me, yogapod!

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          STRETCH YOURSELF off the mat – Listen to Mudra Moments – 1.jpeg

          Teachers Mentioned in this Yoga Poga Podcast:

            check out the amazing – Yogademia blog


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

            Down Dog

            Down Dog with Twist – ddtwist.jpg

            Straight Leg Lunge then Bring Arms Inside (possibly elbows) – deep-lunge-on-forearmsthumbnail.jpg

            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 triw.jpg

            Ardha Chandrasana – Half Moon Pose


            Second Side of all 3 poses then goes into Uttanasana

            L-Pose img_1951.JPGimg_1952.JPGimg_1953.JPG

            L-Pose Leg Lifted



            Uttanasana utan.jpg

            Shoulder Opener with Wall


            Down Dog

            Uttanasana with Blanket Roll Under Arches uttanablanket.jpg

            Malasana – Garland Pose to Bakasana – Crane (AKA Crow) img_2319.jpg

            Back to Chattarunga Dandasana or onto your Belly

            Sphinx Pose

            Ardha Bekasana to One Armed Dog ardha-bhekasanathumbnail.jpgonearmdog.jpg

            Parvritta Balasana – Twisted Child img_1957.JPG

            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




            Mentioned in this Free Anusara Yoga Podcast:

            Call me to share what you are grateful for 206.984.0347 and check out my main site 

            2.jpg 5 Week Anusara Fundamentals Course CHECK IT OUT!!!


            Listen to Elsie and me talk about yoga off the mat..Hillary Rubin's Facebook profile



            Here we are having a blast before our party…

            THANKS KIKI and JANE for THE RECOGNITION!!!!!


            pobhjbyogagirl300.jpgThe Yogini From Manila

            Raiders of The Lost Arc

            Sequence for Level 2/3 Free Yoga Class:

            Downward Facing Dog


            Down Dog Split aekapadadwndg.jpg

            Uttanasana – Standing Fwd Bend

            Tadasana to Urdvah Hastasana


            Straight Leg Lunge

            Plank Chattarunga to Cobra cobekapad.jpg

            Vira II

            Down Dog

            Vinyasa with Salambasana

            Balasana – Child’s Pose

            2X Handstand – Vrksasanana tn-4.jpgtn-1.jpgtn-2.jpg

            Samasthiti – Pose of Alignment

            Utkatasana – Chair Pose with a Twist

            Vira II – Warrior II into Trikonasana – Triangle

            Down Dog to Vashistasana – Side Plank vashi.jpgtn-3.jpg

            Vashistasana Variation: vashi-stg1.jpg

            Ardha Chandrasana: Half Moon halfmoon.jpg

            Parvritta Ardha Chandrasana – Revolved Half Moon revolvedac.jpg


            Malasana – Garland Pose to Bakasana – Crane to Sirsasana II – Headstand II


            Chattarunga (if you can do it)

            Down Dog

            Pigeon Prep with Twist and Cobra Upper Body Variation – pigeon-prepthumbnail.jpg

            Down Dog

            3X Ustrasana – Camel Pose with Variations img_1928.JPGimg_1929.JPG

            Down Dog to Down Dog Twist – ddtwist.jpg

            Janu Sirsasana – Head to Knee Pose ardhpasch2.jpg

            Paschimottanasana – Seated Fwd Bend

            Suptapadangustasana Prep

            Knees to Chest




            This yoga class podcast is dedicated to the memory of Gusta, my Husband’s grandmother who passed away August 13th in her sleep peacefully at the age of 96. She passed just from old age with a life filled with love and beauty. Last year before we were married I met her in Israel. She was pure love. Her life was one that was filled with amazing experiences. I am grateful to have been able to spend time with her and will miss her. We are going to Israel this September for our 1 year anniversary and Gusta was stretching every breath to see me and to have someone actually put you as the meaning behind their breath is an honor. And with this I offer this yoga class to her.


            My husband Asaf and Gusta in June 06.

            In this Free Yoga Class Podcast:

            Yoga Class Sequence- Level2-3

            Down Dog

            Uttanasana Lift One Leg Up then Stretch Back into A Lunge

            Down Dog


            Down Dog

            Crescent Pose

            Surya Namaskar

            Pigeon Prep

            Surya Namaskar


            Down Dog with Twist ddtwist.jpg

            Ardha Chandrasana – Half Moon halfmoon.jpg


            Uttanasana Interlace Fingers Stretch Over Head uttanhandsclsp.jpg

            Vira II – Warrior 2

            Surya Namaskar

            Vashistasana – Side Plank vashi-stg1.jpgvashi.jpg

            Pigeon Prep Thigh Stretch img_1927.JPG

            Anejaneasana- Hanuman’s Mother, Soft as Ghee lunge-with-knee-bentthumbnail.jpg

            Setubandha Sarvangasana- Bridge img_2320.jpg

            Urdvah Dhanurasana -Upward Facing Bowurdhva-dhanurasanathumbnail.jpg

            Windshield Wiper Pose

            Supta Padangustasana

            Happy Baby happy-baby.jpg

            Savasana – Corpse Pose



            It is my practice these days to be more playful off my mat… yes, being serious is easy for me and my tendency is to keep it all together and have been watching lately how the universe is always at play eve when I am in thi splace of containment. I offer this class to you for the exploration of the Lila Tandava – “the playful dance of life” is always happening even when you are not aware of it – even at times of challenge.

            Yoga can be fun – Boga Yoga does not always have to serious and we can allow this if we choose to… let yourself have fun and play today.

            Check out Linda’s Interview and share it with your friends who are new to yoga…

            Sequence for this Level 2-3 Yoga Class Podcast:

            [You will require a Block and Blanket for this yoga class]

            Tadasana – Interlace Hands In Front and Move Torso Around Then Plug In

            Urdvah Hastasana with Hands Clasped Over Head

            Uttanasana with Hands Clasped Behind Back – uttanhandsclsp.jpg

            Wide Dog the Bring Legs Together for One Legged Dog – aekapadadwndg.jpg

            Step Fwd to a Straight Leg Lunge then Twist –lunge-twist-variation-side-2thumbnail.jpg

            Down Dog to Lunge then to Parsvottonasana Prep – parvottanasana-variationthumbnail.jpg


            Crescent Pose to Vinyasa

            Uttanasana to Tadasana then Hold Knee to Chest

            Urdvah Hastasana to Uttanasana

            Vinyasa into Warrior II Vinyasa

            Warrior II to Reverse Warrior – 44-reverse-warrior.jpg into Utthita Parsvakonasana – Extended Side Angle

            Plank to Chattarunga to Salambasana – (with feet off floor)

            Down Dog to Balasana – Child’s Pose back into Down Dog

            Hop into Ardha Chandrasana – Half Moon halfmoon.jpg

            Down Dog into Vashistasana – Side Plank Pose vashi.jpgthe to Wild Thing Pose tn-3.jpg

            Down Dog to Triangle Pose to Down Dog

            Malasana – Garland Pose

            Malasana into Bakasana – Crane Pose into Sirsasana II Back into Bakasana


            Child’s Pose

            Tadasana to Uttanasna to Lunge Hip Opener –deep-lunge-on-forearmsthumbnail.jpg

            Anjaneasana – Lunge Backbend lunge-with-knee-bentthumbnail.jpg

            Hanumanasana – Front Splits runnerlungeblnk.jpghanuprop.jpghanamanasana.jpg


            Plank onto Belly to Ardha Bekasana – Thigh Stretchardha-bhekasanathumbnail.jpg

            Danurasana – Bow Pose 1dhanurasanaprep.jpgdhanurasanathumbnail.jpg

            Parsva Danurasa -Side Bow Pose

            Bridge Pose

            Supported Shoulder Stand –img_2320.jpgnnimg_2321.jpgnnmimg_2322.jpg

            Supine Twist

            Down Dog then Twist – ddtwist.jpg


            Baddha Konasana – Bound Angel

            On Back Kness to Chest

            Supta Baddha Konasana – Supine Bound Angel

            Kness to Chest




            Every time I prepare to teach a workshop I ask myself why I teach yoga, why I do yoga and how does it make a difference in my life. What comes up again and again is how I find my self-empowerment through my choices to align with my heart. The Gita states that we are better to fail at who we are then become someone else which to me means to be who we are and through this we can find our power knowing that we are being true to ourselves and make better choices from this place.

            Even when I cannot find the access point of a pose I know with my breath and intention there is a shift which shows me it’s possible even if not on this day. Force does not lead us to a place where we are able to connect deeply to ourselves where power is what we hold deep within ourself which can influence and inspire others. When we soften, align and take action to do the best we can there comes a feeling of accomplishment even if we don’t get the textbook pose. See how you can empower yourself by taking care of yourself and make choices that support what you believe in on and off your mat

            Habitat For Humanity Yogathon at City Yoga – CALL TO DONATE BY SEPT 15th 323-654-2125

            Inversions For Beginners at City Yoga inversionhill07-2.jpg

            Sequence : Level 2/3

            All 4’s Hands and Knees

            Down Dog


            Urdvah Hastasana

            Samastithi then Interlace Hands Strech Palms Up

            Shoulder Stretch Interlace Hands Behind Back


            Lunge with Knee on Floor lunge-with-knee-bentthumbnail.jpg


            Plank Pose to Cobra to Down Dog

            Down Dog Split

            Vira I – Warrior One


            Vira II – Warrior Two to Parsvakonasana – Extended Side Angle to Trikonasana – Triangle

            Down Dog to Vashistasana – Side Plank vashi-stg1.jpgvashi.jpg to Wild Thing Pose tn-3.jpg


            Balasana – Child’s Pose to Down Dog

            Lunge with Shoulder/Head Behind Knee deep-lunge-working-head-behind-the-knee-back-viewthumbnail.jpg

            Eka Pada Koundinyasana

            Ardha Chandrasana – Half Moon halfmoon.jpg

            Parvritta Ardha Chandrasana – Revolved Moon revolvedac.jpg

            Down Dog

            Hasta Padagustasana padah.JPGpadagusprep.JPGpadagus.JPG

            Malasana – Garland Pose to Bakasana – Crane Pose

            Child’s Pose

            Anjaneasana with Thigh Stretch img_1956.JPG

            Seated Hip Opener Agnistambasana Prep – Firelog Prep

            Setubhanda – Bridge to Urdvah Danurasana urdhva-dhanurasanathumbnail.jpg

            Windshield Wiper Pose

            Baddha Konasana – Bound Angle

            Janu Sirsasana – Head to Knee Pose

            Upward Facing Child’s Pose – Sit with Knees Bent Wrap Arms Around and Lower Head to Knees

            Ujjayi Breath


            Savasana – Corpse Pose



            As we step into spring and move forward transitioning from the darker days to the lighter days see if you can find some personal time to honor your process, your body, your heart – basically your yoga. Notice what is coming to fruition and what still in a stage of evolution. My teachers have said to me in many ways that inside we all have potential that is like a bija (seed), which is filled with possibilities now take note of what the soil of your awareness is in which these seeds are being cultivated in.

            After going through my own process of teaching for 5 years and becoming a certified Anusara teacher, I have learned that there is not just one way to do anything that there are many ways honoring our way of unfolding that works for each of us. When we give ourselves permission to be, to nurture, to see where we are in the process we are able to find ease on and off the mat.

            Enjoy the beauty of spring and see in nature how each tree, bud and blade of grass expresses itself in its own way just as you do.

            Check out the interview with Damona Resnick
            and for a longer class about Spring check out Elsie from Elsie’s Yoga Class


            Sequence Level 2-3:

            Balasana – Extended Child Pose, Slow Transition to Downward Facing Dog
            Down Dog Split – Squared Hips then take Knee to Chest and Extend Back
            Plank Pose to Belly to Salambasana
            Down Dog to Uttanasana – moving 1/2 fwd 3X
            Urdvah Hastasana to Uttanasana
            Straight Leg Lunge to Twist lunge-twist-variation-side-2thumbnail.jpg then Straighten Leg for Parvritta Trikonasana Variation
            Vira II to Reverse Warrior back through Vira II then Clasp Arms Behind

            and Fold Fwd Ostrich Pose img_1769.JPG
            Malasana – Garland Pose Take a Squat (pls place a blanket under heels if lifted)
            Bakasana – Crane Pose (working core arms bent and straighten) bakasana.jpg
            Urdvah Prasarita Eka Padasana standing-splitsthumbnail.jpg Standing Splits to Handstand
            Down Dog
            Straight Leg Lunge with Shoulder under Knee deep-lunge-working-head-behind-the-knee-back-viewthumbnail.jpg
            Parsvottonasa Variation with Back Heel Lifted
            Eka Pada Koundinyasana II eka-pada-koundinyasana-ii.jpg
            Balasana done Extended Childs Pose
            Supta Padangustasana
            Supine Twist – Grape Vine Legs
            Core Work – Legs Lifted with Hands Behind Head then Lower
            Knees to Chest
            Savasana or Meditation


            special thanks to elsie for her awesome pics… and to Robin from Inner Freedom

            podcasticon.gif click the pod to listen or itunes.gif

            The yoga of Patanjali offers us Yoga Sutras including the 8 limbs of yoga. Within these 8 limbs are the Yamas (social interaction with others) and Niyamas (interaction we have with ourselves). There are 5 Yamas and 5 Niyamas making them kinda like the 10 commandments of yoga. For this class I focused on 3 of the Niyamas – Tapas (effort), Svadhyaya (self-study) , and Ishvara Pranidhana (surrender to the divine). In life we mostly do, effort and forget to feel the connection to something bigger but when we take time to reflect or study we can see where we are with both. In yoga effort is important to get to the mat keep your arms strong in down dog but to leave space to soften even surrender to this greater energy. Through self-study on and off the mat using scriptures or any books that take you deeper one can see there tendency and make a choice to see balance of these actions.

            Links: NYC – Vira Yoga , Elsie’s Yoga Kula, The Spiritual Tourist by Mick Brown

            Sanskrit: Chin mudra or Om mudra

            Sequence Level 2 :

            Downward facing dog with split and twist

            Straight leg lunge

            Down Dog


            Urdvah Hastasana

            Shoulder opener hands clasped behind back then fold fwd to Uttanasana

            Plank to Vinyasa

            Crescent Pose


            Utthita Parsvakonasana – Stage one elbow on knee , full pose hand to floor outside bent leg  or bounded variation-img_1954.JPG

            Vinyasa going thru Chattarunga back through to Down Dog


            Prasarita Padottonasana – hands clasped


            Malasana – (garland) to Bakasana – crane also known as crow bakasana.jpg

            then back to Malasana




            Plank to Vashistasana – vashi.JPG

            Down Dog

            Parsvottonasana to Parvritta Parsvottonasana (w/blocks or not)

            Down Dog

            Vashistasana – second stage leg lifted or with tree pose legs- vashistg2.jpg

            Down Dog

            Eka Pada Rajakapostasana – pigeon prep then to a Twisted variation img_1793.JPG

            Down Dog

            Anjanasana Thigh Stretch – img_1956.JPG

            Setubhanda – bridge pose

            Urdvah Dhanurasana 2X

            Supine Twist with cactus arms – jatha.JPG

            Baddha Konasana

            Trianga Mukha Paschimottonasana





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