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Being reminded to take time to connect to ourselves and tap into who we really are at our core is not as easy these days with so much stimulation in our lives…. When my dear friend Elsie (who I always talk about cause she rocks) sent me an email on Good Friday which inspired this class. Funny enough I didn’t even know that is was a holiday she took me to the mat to sit and go within to remember.

Along with that I am grateful for being able to teach yoga this weekend at the Spring Retreat for Agape and sit & meditate in the illuminating presence of Dr. Rev. Micheal Beckwith (featured in the Secret DVD) & Dr. Ricki Byers Beckwith which reminded me why I teach yoga and live a life of service. Before you do this practice see if you can find within yourself what you are passionate about, what is sacred to you and pour the meaning into each breath, action and intention.

Please check out my new vidcast that was produced in NYC in Jan ( if interested in the books I mention then check out my Amazon Store) choice.gif

agapesp07.jpgrevmesp07.jpg

the Agape retreater’s along with me and the rev apres yoga at the Agape spring meditation retreat in rancho palos verdes, ca

“Real Success is coming to knowing yourself  and to share your gift with the world” –

Rev. Micheal Beckwith

Sequence: Level 1

Restorative Heart Opener with a Blanket or Blocks img_2152.jpgimg_2160.jpg

img_2156.jpgimg_2159.jpg

Extended Balasana – Extended Child’s Pose

All 4’s for Cat Cow Pose

Downward Facing Dog – Bending knees and Working the Top of Thighs Back 3X

Plank Pose to Cobra Pose to a Wide Uttanasna taking the Heart Fwd 3X

Uttansana to Vira III Leg Prep to Straight Leg Lunge

Plank to Chattarunga to Cobra

Utthita Parsvakonasana – Stage one or Full Pose

Vinyasa

Second Side

Plank Down to Your Belly Eka Pada Bhekasana (also Ardha) ardha-bhekasanathumbnail.jpgto Child’s Pose

Agnistambasana – Fire Log Pose Pose of the God Agni (fire) img_2005.JPGimg_2004.JPG

Setubhanda – Bridge Pose

Supta Padangustasana

Supine Twist Easy Twist to Each Side

Knees to Chest

Savasana

Namaste!

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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

Uttanasana

Urdvah Hastasana

Shoulder opener hands clasped behind back then fold fwd to Uttanasana

Plank to Vinyasa

Crescent Pose

Vinyasa

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

Trikonasana

Prasarita Padottonasana – hands clasped

Uttanasana

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

then back to Malasana

Uttanasana

Samasthiti

Vinyasa

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

Sukasana

Meditation

Savasana

Namaste!

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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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The other day I found out something that I was not supposed to know and got upset. I was pissed off really taking this personally then reacted from a place of feeling lack, not being recognized or considered in this situation. This was not the best choice for me to do but then I went to my car and realized with a little space from the situation that I totally reacted and didn’t take a moment to actually turn in to myself and breathe knowing there is an abundant universe.

Taking this to my mat into my practice I could see how I move fast in a pose almost like a reaction instead of staying with my breath working through it. As the holidays come closer check to see if you are moving from your ego body or your bigger sense of the whole this is a great practice especially when in a place of discomfort. Yoga is about responding with knowledge and from a space of feeling connected to something bigger inside and out to do this in the practice we initiate the poses from the back body allowing the front to be soft and sensitive.

Sanskrit Vocabulary: Anugraha: grace Dristhi: gaze Svadhyaya: self study

Style of Yoga I teach: Anusara Yoga


Sequence: Level 1/2

Sukasana

Downward Facing Dog

Uttanasana – standing fwd bend

1/2 Sun Salutes = Urdvah Hastasana (arms over head) to Uttanasana extending out from pelvis then coming up

Straight Leg Lunge then a Twist with torso facing the leg (variation of parvritta parsvakonasana)

Vinyasa/Sun Salutes = Downward Facing Dog – Plank – Chatturanga Dandasana

Crescent Pose – variation with knee on floor if required

Uttanasana – standing fwd bend

Samasthiti

Urdvah Hastasana

Uttanasana

Vinyasa/Sun Salute

Utthita Parsvakonasana

Vinyasa/Sun Salute

Wide Stance Uttansana with hands clasped behind back or with a strap

Down Dog

Dolphin Pose : dolphinthanks julie for being the model for the pics!

Balasana – childs pose

Down Dog

Ardha Chandrasana – half moon pose

Trikonasana – triangle pose

Vashistasana: side plank vashi.JPGvashi variation variation with foot in front

note: shoulder behind wrist hips lifted

Down Dog

Eka Pada Rajakapotasana Prep – pigeon prep note: knee wider to the side than hip

Kneeling Thigh Stretch

Uttanasana

Tadasana – mountain pose

Knee to chest standing on one leg

Purvottasana 3 X- table top pose note: hands face fwd opened a little bit index finger pointed fwd

Jathara Parivartanasana: supine twist arms in cactus positionjatha.JPG

Knees to Chest

Supta Padangustasana – lying on your back with one leg on the floor other lifted with hands behind this leg

Knees to Chest

Savasana

Namaste!

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