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Mentioned in this free Anusara Yoga Online Yoga Podcast:


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  • Nadhi Sodhona – Alternate Breathing
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    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

Namaste!

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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?????

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      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!
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        ?????FEELING TECHY?????

        PLEASE JOIN MY NETWORKS and OTHER PODCAST:

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          Teachers Mentioned in this Yoga Poga Podcast:

            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 – 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

            pwall.jpgpwalfull.jpg

            Trikonasana – Triangle triw.jpg

            Ardha Chandrasana – Half Moon Pose

            ach1.jpgac2.jpgacw3.jpg

            Second Side of all 3 poses then goes into Uttanasana

            L-Pose img_1951.JPGimg_1952.JPGimg_1953.JPG

            L-Pose Leg Lifted

            Handstand

            tn-4.jpgtn-1.jpgtn-2.jpg

            Uttanasana utan.jpg

            Shoulder Opener with Wall

            uttan.jpgutan2.jpgutw3.jpg

            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

            Savasana

            Namaste!

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            Karma (Action) is a word some of us refer to everyday to explain a boomerang of events that happen from what we do. We may even see it when we are getting a cup of coffee/tea in the morning on the counter a “Good Karma” cup inviting up to leave a tip. I have read that most philosophical schools say that karma is action and from what we do there is a response to our choices, ramifications or reactions. But when I delved deeper, I learned about the Wheel of Karma talking about life which says that being in the body means you have more work to do that you didn’t do in the last life – I did not like this at all in some way it says that life is a punishment.

            Today, I invite you to see how your life is a blessing and there is nothing to get out of but to go in and creatively step into your life, the world we want to live in by applying our intention with right action. I invite you to see that you did nothing wrong to be here but that the divine chose to be you and that you have the opportunity to enjoy being in this marvelous body.

            Tantra offered me the perspective to see that we are not stuck in a yoga that is filled with dogma of what we have to do but that we choose what we do to create our life. Contemplate about life not being a set of rules to design your outcomes but that you can find your way to discover that many opportunities to change the way you are becoming even better using right action to live more fully on and off your mat.

            Sanskrit: Dharma: personal duty or the architecture of what is (Buddha taught it as truth), Seva: selfless service, Biga: seed
            Sequence Level 1:

            Balasana – Child’s Pose

            All 4’s to Cat/Cow Pose

            Down Dog

            Straight leg lunge to Crescent Pose Prep

            Plank to Salabasana then Cobra – Bhujangasana/Upward Facing Dog

            Uttanasana up to Tadasana

            Uttanasna to Crescent Pose

            Vinyasa

            Virabhadrasana II – Warrior II then to

            Ostrich pose w/hands clasped behind back img_1769.JPG

            Vinyasa

            Uttitha Parsvakonasana – Extended Side Angle

            Down Dog to Uttanasana to Samasthiti

            Adho Mukha Vrksasana – Handstand tn-4.jpgtn-1.jpgtn-2.jpg

            Down Dog to Trikonasana

            Parsvottonasana

            Down Dog

            Virabhadrasana 1 – Warrior I to

            Parvritta Parsvakonasana – Twisted Side Angel Pose

            Downward Facing Dog

            Pigeon Prep with Thigh Stretch

            Agnistambasana – Fire Log Pose img_2005.JPG sweet elsieimg_2004.JPG (sickled foot)

            Purvottanasana – Table Top Pose 2X

            Wild Thing Pose – tn-3.jpg

            Setubhanda – Bridge Pose or Urdvah Dhanurasana – Upward Facing Bow(pics on the way with blanket)

            Sukhasana Twist – Easy Seated Pose with Twist

            Janu Sirsasana – Head to Knee

            Agnistambasana – Fire Log

            Balasana – Childs Pose

            Savasana – Corpse

            Namaste!

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            hillandelana3.jpg

            One word for Elena is – Poetic! When I was in NYC I had time to take an inspiring yoga class at Vira Yoga with friend and teacher Elena Brower. Amazing how energy is different in NY and LA, in NY on foot moving with people, LA in cars separate from others – what a different dance on the coasts. In class we moved our bodies and went deep into our breath focusing on our back body. It is crucial to listen, slow down and receive boy am I happy for that reminder.

            Happy 5th Birthday to Vira Yoga which is really exciting to be part of and auspicious to share my 5th year of teaching with. Now Elena is a wife, mother, teacher and business owner together we hear how yoga helps her to listen and how she experience’s the world moving towards her.

            fun note: I had my camera but the battery was dead. Yeah! for technology and camera phones thanks to Boru for taking this sweet Tree Pose @ Vira


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            Being responsible and taking care of our bills, our car, our bodies is part of yoga and action. If we ignore what we have to do then when we want to experience other delights in life there can be difficulty and even a disconnect without the foundation being cared for. Nitya karma is exactly that keeping all the ducks in a row, being accountable which the universe does all the time. Kaamya karma is where we play with what we want to do (desire) within the support of these boundaries. One is stability which offers freedom to express as the other opens us to explore the wonders of life with its duties and desires.
            Traditionally the definition can be read through these links: Nitya Karmas and Kaamya Karmas.

            How I am using these words is in relation to our everyday life outside of Hindu life which translates quite nicely. This was how I was taught by my teacher, Dr. Douglas Brooks.

            Links: Elsie’s Yoga Kula , High Road Tee’s (in photos) , Yoga Chocolate

            My puppy Mala – img_1757.JPG

            Sanskrit: Karma – action , Prana – life force

            Sequence Level 2:

            Downward Facing Dog

            Downward Facing Dog Splits

            Uttanasana

            Ardha Uttananasana

            Sun Salutations also known as Vinyasa

            Crescent Pose

            Vinyasa

            Utthita Parsvakonasana

            Vinyasa

            Ardha Chandrasana to Trikonasana

            Prasarita Padottonasana with Clasped Hands Behind You into a Twist to Each Side

            Uttanasana

            Pada Hastasana – Hands Feet Pose

            Hasta Padangustasana padagusprep.JPGpadagusprep.JPGpadagus.JPG

            Uttasana

            Samasthiti

            L-Pose at the Wall –

            img_1951.JPGimg_1952.JPGimg_1953.JPG

            Balasana – Childs Pose

            Baddha Parsavakonasana – Bound Extended Side Angle Poseimg_1954.JPGimg_1955.JPG

            Downward Facing Dog

            Eka Pada Rajakapotasana Prep – Pigeon Prep

            Downward Facing Dog

            Anjaneasana Thigh Stretch – Low Lunge with Thigh Stretch img_1956.JPG

            Dhanurasana 2X – Bow Pose

            Parsva Dhanurasana

            Parvritta Balasana – Twisted Childs Pose img_1957.JPG

            Extended Childs Pose

            Navasana – Boat Pose –

            img_1959.JPGimg_1960.JPGimg_1963.JPG

            Ardha Navasana – 1/2 Boat Poseimg_1962.JPG

            Setubhanda – Bridge Pose

            Supta Padangustasana

            Meditation

            Savasana

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            Happy New Year! With 06 behind us and now 007 in front of us we are standing facing the unknown. We take what we know (our habits, fears, loves, patterns) into the new year hoping to do things better or differently. Samskara’s are patterns/imprints that you are born with, impressions you created and show up like groves in a record playing again and again. It’s up to us to step into the yoga and make better choices through contrast while we apply our willingness to be better on our mats and off the mats. We explore how we move and take ourselves out of the comfort zone to the unknown creating the known in a new way.

            THIS EPISODE IS POWERED by Liquid OM lo_sticker.jpg

            Anusara Termonology

            Please watch this for an audio explaining the 5 Principles Of Alignment

            • Muscle Energy – An embrace of the skin to muscle, muscle to bone. We hug into the midline creating stability honoring ourselves and keeping the body safely engaged.
            • Inner Spiral – A spiral flow of energy that begins at the center arch of the foot and moves up the leg taking the thighs back and widening them. Third component is broadening which makes more space.
            • Organic Energy – From the core we extend and expand lengthening the bones without loosing the muscle engergy
            • Calf Loop – Energy flows from the back of the ankle up the calf muscle and goes fwd to front of down to the front of the ankle and back through

            Sanskrit: Anajali – offering Svadhyaya – self study

            Sequence Level 1-2:

            Sukhasana – Easy Posture

            Tadasana – Mountain

            Urdvah Hastasana – Upward Stretching of Hands

            Uttanasana – Standing Fwd Bend
            Lunge with hands inside the foot back leg stays lifted if not able to lower knee to floor

            Downdog to Vinyasa = Plank Pose – Chattarungadandasana – Cobra- Downdog

            Uttanasana

            Tadasana

            Vinyasa with Cobra /Upward Facing Dog

            Crescent Pose Then to a Twist Variation of Parvritta Parsvakonasana – Revolved Extended Side Angle

            Vinyasa

            Utthita Parsvakonasana – Extended Side Angle

            Utthita Trikonasana – Triangle

            Ardha Chandrasana – Half Moon

            Parvritta Ardha Chandrasana – Twiste/Revolved Half Moon

            Uttanasana

            Adho Mukha Vrksasana – Handstand

            Uttanasana or Balasana – Child Pose

            Standing Hip Opener – img_1922.JPG img_1921.JPG

            Eka Pada Galavasana – Stage One img_1924.JPG img_1926.JPG Stage Two

            Down Dog

            Uttanasana

            2nd Side

            Eka Pada Rajakapotasana – Pigeon Prep

            Then to Thigh Stretch img_1927.JPG

            Down Dog

            Anjaneasana – Backbend Lunge

            Down Dog

            Ustrasana – Stage One img_1928.JPG img_1929.JPG Stage Two

            Setubandha – Bridge Pose

            Urdvah Danurasana -Upward Facing Bow

            Supta Padangustasana with Leg Out to Side and Twist Across Body

            Knees to Chest

            Savasana

            Namaste!

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            Courage is a quality of mind & heart that all of us have or are not sure how to dive in and apply in our lives. Fear becomes the great holder of this energy bravery ushers us through it. The root of the word courage is ifrom the french word Coeur meaning heart. It takes courage of the heart to go deeper into the questions of who you are and who you want to be in the world.

            I have looked back on this year to see the many things of have done for the first time – all which took my focus and energy to find my endless wellspring of strength & courage. After we take steps into the unknown, we take steps into a pool of fear, we take steps into our heart which allows us to grow and become the person we choose to be. Always remember YOU are NOT ALONE!!! Many have walked the path you have and if that confronts you use this as the fuel for 2007 to do new poses, make new friends, or perhaps forgive that one person you haven’t yet.

            Remember these are suggestions & you are not obligated by any means as you are FREE to choose..

            I chose to stay on the floor for the most part in seated poses to take us in out and twisted around all to find where this courage you have lies. Appreciate what you did this year, revel in that and now there is an even stronger base to step into the fire to transform, evolve and enjoy the life you desire to live.

            Meet the Yogi’s you are practicing with Gio & Christine img_1795.JPGLOVE YOU GUYS!

            Sequence: Level 1/2

            Sukhasana – Easy Posture

            Balasana – Extended Childs Pose w/ Arms Overhead

            All 4’s – Hands and Knees

            Adho Mukha Svanasana – Downward Dog

            Uttanasana – Standing Fwd Bend

            Straight Leg Lunge

            Adho Mukha Svanasana – Downward Dog

            Uttanasa with Hands Clasped Behind the Back – Knuckles Facing Up

            Down Dog

            Balasana – childs pose

            Dandasana – Staff Pose

            Janu Sirsasana – Head to Knee Pose

            Bhaddha Konasana – Restrained Cobblers Pose (this is how indian cobblers sit)

            Parsva Uptavista Konasana – Side (torso over leg) Wide Angle Pose

            Uptavista Konasana – Wide Angle Pose

            Bhaddha Konasana

            Sukhasana with a Twist

            Down Dog

            Eka Pada Rajakapotasana Prep – Pigeon Prep
            Eka Pada Rajakapotasana Prep w/ prayer twist img_1793.JPG

            Balasana – Childs Pose

            All 4’s Knees Crossed In Front Prep for Gomukhasana- img_1790.JPG

            Gomukhasana – Cow Faced Pose img_1791.JPG

            Gomukhasana – With a Twist Opposite Elbow to Knee

            Paschimottanasana – Seated Fwd Bend

            Ardha Paschimottasana – Seated Fwd Bend with Tree Pose Leg

            Krounchasana – Heron (the bird)

            Triangamukhaipada Gomukhasana -One Leg in Gomukha other Extended out
            On Back Knees to Chest

            Supta Padangusthasana – Supine

            Supta Padangustasana w/Leg Out to Side and Across Body in a Twist

            Knees To Chest

            Supta Baddha Konasana – Supine Cobblers Pose

            Savasana

            Namaste!

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            Just Breathe… Simple huh? We do it unconsciously more than consciously and even if we forget to breathe it happens without thinking about it as long as we are alive. If you hold your breath you will pass out then She (the goddess) will breathe you. Once I understood how the rhythm of my breath moved within my body my practice deepened & expanded. I became more connected and in touch with how I felt, connected to others and most importantly my body finding ease. Breathing is simple yet complex at times but always there to guide us when we focus our awareness on its flow.

            note: you may hear more of my breath with a new mic – thank you Gayle

            In this episode I mention a Tantric way of looking at the breath in the form of the goddess/universe and you are co-participating with her as you inhale and exhale. WOW – is right that was my response until I went deeper and actually found comfort in the thought and reality of it.

            • I must thank my sweet teacher who poetically taught me this beautiful teaching of breath. (Douglas Brooks is my teacher of Rajanka Tantra) Soon he will have a book out titled Rajanaka Heart.

            Sanskrit Vocabulary: Shakti – divine feminine /expression Prana – Life force

            Muscle Energy described on Vira Yoga’s Site (nyc studio) Anusara Yoga in Wikipedia

            COOL INFO: Did you know that dolphins choose to breathe and never sleep… they are always in the moment of the breath perhaps they are the goddess consciously breathing us?

            Source – National Geographic Channel Dolphins have conscious breath… always breathing by choice.. always doing yoga…

            Sequence: Level 1

            Adho Mukha Svanasana – Downward Facing Dog

            Wide Legged Uttanasana – Standing Fwd Bend

            Urdvah Hastasana in Tadasana – Arms Overhead

            Plank Pose

            Chatarunga Dandanasana

            Down Dog 5 Breaths

            Uttanasana – Samastithi – Urdvah Hastasana

            Straight Leg Lunge

            Down Dog – Uttanasana – Urdvah Hastasana

            Crescent Pose then Twist to Variation of Parsvakonasana

            Vinyasa (Plank Pose, Cobra, Downdog)

            Utthita Parsvakonasana – Extended Side Angle Pose

            Vinyasa – Down Dog

            Balasana – Childs Pose Extended Arms

            All Fours Hands and Knees

            Down Dog

            Virabhadrasana II – Warrior II

            Utthita Trikonasana – Triangle Pose

            Prasarita Paddotanasana with Hands Clasped Behind the Back

            Samasthiti

            2 Adho Mukha Vrksasana – Handstand 2X

            Balasana – Childs Pose

            Vrksasana – Tree Pose arms float up and down then a twist (hug to midline)

            Urdvah Hastasana in Tadasana

            Uttanasana

            Kneeling Thigh Stretch

            Down Dog

            Eka Pada Rajakapotasana Prep – Pigeon Prep

            Down Dog

            Dhanurasana – Bow Pose 2X

            Parsva Dhanurasana – Bow Pose on The Side

            Down Dog

            Parsvottanasana

            Uttanasana

            Janu Sirsasana

            Paschimottanasana

            Savasana

            Namaste!

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