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Mentioned in this Free Anusara Online Yoga Class Podcast :


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)


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Level 2/3 Playful Yoga Sequence Geared to Open Your Shoulders and Heart:

All 4’s – Hands and Knees

Down Dog

Uttanasana – Standing Forward Bend

Shoulder Opener at the Wall – shoulder1.jpgshoulder2.jpg

All 4’s to Down Dog Split – aekapadadwndg.jpg

Uttanasana with Shoulder Stretch – uttanhandsclsp.jpg

Plank Pose to Cobra Pose

On Belly Leg Lifted to Prone Posture (good for lower back) img_2299.jpg

Prep for Cobra Hands on Waist

Down Dog

Crescent Pose Down to a Twist – lunge-twist-variation-side-2thumbnail.jpg

Then into a Hip Opener – deep-lunge-working-head-behind-the-knee-back-viewthumbnail.jpgdeep-lunge-working-head-behind-the-kneethumbnail.jpg

Down Dog to Plank to Cobra (Vinyasa)

Down Dog to Uttanasana

Vinyasa with Updog

Ardha Chandrasana – Half Moon – halfmoon.jpg

Ardha Chandra Chapasana – Sugar Cane in the Half Moon


Vinyasa to Pincha Prep (Forearm Balance)

into Picha Plank with Forearm Arms – blockwall.jpg

Childs Pose

Tree Pose with Twist

Standing Arch Back

Uttanasana to Down Dog

Anejaneasana Thigh Stretch- img_1956.JPG

Down Dog to Uttanasana

Baby Dancer – meandsara.jpg

Uttasana to Down Dog

Pigeon Prep with Up Dog Arms


Jathara Parvitatsana

Happy Baby – happy-baby.jpg

Knee To Chest

Savasana – Corpse Pose


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One word for Lisa is – Commitment! 40 days ago Lisa came to my class at City Yoga – this was her first and that is when she decided to partake in the 40 day for $140 program there. Looking at her I thought she has been doing this for many years it must of been her flexible mind and openness of being a healer that kept her in great shape. She came to all of my classes and was working through life’s challenges and eventually I could see she became lighter as she found her freedom to be Herself! A beauty for sure and what a lovely woman who has utilized her practice in such a productive way. You will definitely tap into her authenticity as she shares honestly from her heart. Congrats to her for sticking to 40 days and perhaps you will be inspired to take on such an awesome commitment for your personal growth. YEAH!

  • 40 Days: taken from the City Yoga Site which was also the flyer content. In many traditions it is believed that it takes 40 days to make or break a habit. If you do something for 40 days straight you can forge new neural pathways and fill in old, outdated ones. What have you always wanted to create in your life? What patterns aren’t working for you anymore? Are you ready to change? These questions apply to your whole life, however, yoga is one place where we can manifest change rapidly.
  • In Sikh Traditions it is used I also found a book that the Author Ilene Segalove who wrote a book about it.
  • Dr. Judith Orloff – she is a master of intuition
  • Chai Tea Recipe from Dr. Lad


Photo Note: Lisa and I in a partner variation of Parvritta Janu Sirsasana with my puppy Mala and her fav bird toy

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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


Ardha Uttananasana

Sun Salutations also known as Vinyasa

Crescent Pose


Utthita Parsvakonasana


Ardha Chandrasana to Trikonasana

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


Pada Hastasana – Hands Feet Pose

Hasta Padangustasana padagusprep.JPGpadagusprep.JPGpadagus.JPG



L-Pose at the Wall –


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 –


Ardha Navasana – 1/2 Boat Poseimg_1962.JPG

Setubhanda – Bridge Pose

Supta Padangustasana



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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



Vinyasa with Cobra /Upward Facing Dog

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


Utthita Parsvakonasana – Extended Side Angle

Utthita Trikonasana – Triangle

Ardha Chandrasana – Half Moon

Parvritta Ardha Chandrasana – Twiste/Revolved Half Moon


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


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



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