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Mentioned in this free Anusara Yoga Online Yoga Podcast:

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THE HEART OF GOODNESS: Finding the Divine in the Everyday
JULY 2008 – Yoga, Discussion, Community and Heart!

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Free Online Yoga Podcast Class Sequence:

Tadasana – Mountain Pose

Uttanasana – Standing Fwd Bend utan.jpg

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

Plank to Belly to Salambasana – Locust with Hands Interlaced

Cobra Pose

Down Dog Twist – ddtwist.jpg

Vira II – Warrior II to Reversed Warrior 44-reverse-warrior.jpg

to Ardha Chandrasana – Half Moon ac2.jpg

Down Dog – downward-facing-dogthumbnail.jpg

Uttanasana – Standing Fwd Bend

2nd Side

Uttanasana – with Shoulder Opener

Squat Hip Opener – Tittibasana Prep (Fire Fly) bujpid1.jpg


Tadasana to Tree Pose with Eagle Arms – (this is the arm position) eagle.jpg

to Vira III- Warrior III –images.jpg

Uttanasana to Vinyasa (Down Dog, Plank Chattarunga, Cobra)

Crescent then Twist Opposite Elbow to Knee (Parvritta Parsvokonasana)parvparsv.jpg

Childs Pose – balaii2004shoot.jpg

Gomukhasana – Cow Faced Pose img_1790.JPGimg_1791.JPG

Baddha Konasana – Bound Angle then do a Twist

Knees to Chest

Supta Upavista Konasana – Supine Wide Angle

Knees to Chest

Core Strengthening

Knees to Chest

Savasana or Meditation



Mentioned in this Free Anusara Yoga Podcast (good for beginners or advanced yogi’s):

Call me to share what is helping you to grow at this time of your life that may be uncomfortable. 206.984.0347 – and check out my main website.

anusara_logo_image.gif John Friend creator of Anusara Yoga

cafe_sign.jpg Cafe Gratitude in San Francisco

2.jpg 5 Week Anusara Fundamentals Course

logo-bottom.gif Come to Mexico in April 2008 for an Anusara Yoga Retreat



View Hillary Rubin's profile on LinkedIn

Listen to Elsie and me talk about yoga off the mat…



Check it out!!!! A sweet write up by Kiki of … Yogademia

pobhjbyogagirl300.jpg The Yogini From Manila

Anusara Yoga Class Sequence for All Levels of Yoga Students:

Sukasana – Easy Posture

Down Dog Bending Arms and Legs


Urdvah Hastasana


Plank Pose to Down Dog

Lunge then Twist

Vinyasa – Plank, Chattarunga to Cobra w/Pelvis on Floor


Parsvottonasana Variation with Heel Off the Floor

Uttanasana to Samasthiti

Utkatasana – Chair Pose

Parsvokonasana – Extended Side Angle

Down Dog

Parvritta Parsvakonasana – Revolved Extended Side Angle

Plank Pose on Belly to Cobra

Trikonasana – Triangle Pose

Parsvottonasana to Parvritta Trikonasna – Revloved Triangle


All 4’s onto Elbows for Dolphin (Forearm Balance Prep)

Child’s Pose

Gomukhasana – Cow Faced Pose then Twist

Supta Padangustasana

Knees to Chest then Rock Back and Forth on Spine




Now coming up on my 11th year of practicing yoga I see that am deeply into my commitment on and more off the mat. It flows into how I interact with myself and the world around me – I feel blessed. As I look back on the 5 years in LA (from NYC) and the journey to become a teacher, a wife, a writer, a podcaster and a person it’s amazing to see that I have grown exponentially while in LA. Also, with the grace of many people who offered me a place to feel safe to reveal myself even when it was painful for me. Yes I have grown in a major ways inside and out and what was the most important for this to happen was and still is the soil in which I planted my seeds, then the nourishment that followed. There isn’t a day that goes by that I don’t thank my teachers as they have said the many things which allow me to see who I am today and at moments I get a glimpse of who I am becoming which was always inside. Yoga, as my teacher Dr. Douglas Brooks says so beautifully is Growing Yourself – how sweet and wonderful to know so we can all see that we are becoming different flowers worth picking.

Take a moment before sitting on your mat and check in to see how much you have grown and see the soil you have tended to and how it has supported you to be who you are. Also, if you are in the process of shifting and moving into a place of freedom to choose who it is you want to be let this be a practice to support, nourish and take you deeper into your beauty.

PLEASE VIEW, My story in this Vidcast or read the transcript at choice.gif

Sequence: Strong Level 2/3


Balasana – Child’s Pose

Adho Mukha Svansana – Downward Facing Dog to Runners Lunge runners-lunge.jpg

Pigeon Prep pigeon-prepthumbnail.jpg to Dog Pose to Plank Pose

Down Dog to Uttanasana – Standing Fwd Bend

Vrksasana – Tree Pose linda.JPG

Samastithi – Sameness Pose

Urdvah Hastasana to Uttanasana

Trikonasana – Triangle Pose

Vinyasa to Down Dog

Ardha Chandrasana – Half Moon into Parsvakonasana – Extended Side Angle Pose

Down Dog

Hanumanasana hanamanasana.jpg

Down Dog to Vinyasa

Ardha Chandrasana halfmoon.jpg

Ardha Chandrachapasana – Sugar Cane in the Half Moon archp1.jpgarchp2.jpgarchp3.jpg

Down Dog to Uttanasana then Clasp Hands Behind and Extend Over Head uttanhandsclsp.jpg

Bhujapidasana – Arm or Shoulder w/Pressure bujpid1.jpgbujip2.jpgbujip3.jpg

Tittibhasana – Firefly titti.jpg

Agnistambhasana – Fire Log Pose img_2005.JPGthen Twist agnitwist.jpgagnitwistprep.jpg

Dandasana – Staff

Triangamukhaipada Paschimottanasana – 1/2 Virasana and 1/2 Fwd Bend trimkpadap.jpgardhpasch2.jpg

Baddha Konasana – Bound Angle

Down Dog to Uttanasana

Sukhasana 1 minute of Ujjayi Pranayama with Jalandhara Bhanda – Neck Lock Assists More Air to Lungs

Surya Yantrasana – Sun Dial surya1.jpgsuryastg2.jpgsurya3.jpg

or you can have the leg in front for the entire sequence suryabent.jpg

Child’s Pose






In the past couple of months I’ve had the opportunity to travel to Vancouver to visit and was blessed with seeing the most amazing blossoms (in the midst of rainfall) – cherry and magnolia (see in pic). Please take in the fullness (Purna) and perfection these blossoms radiate knowing that this too can come from within you especially after churning and opening your body with twists.

When spring comes around its a wonderful time to cleanse and create space for new opportunities as we transition into our fullest expression. With our busy lives we forget to look up to take in beauty around us or even look into ourselves to recognize it dwells there as well. When we are pulled in to many directions we tend to loose our footing if we are not grounded – this is like doing twists. From a steady base there is the opportunity to ground down, hug in then churn and move things around a bit to enjoy the unexpected on and off the mat.

What I love about twists is that they are subtle and powerful, neutralizing and cleansing as they do their work. In twists we are breathing more into one lung and when we come out our organs are flushed with new blood – the power of healing with yoga.

See if you can do this practice 2 -3 times this week and discover the opening your body will have along with the tapping into your core or power. Also, you can be creative and do this with another 30 min practice skip savasana and do backbend sequence or arm balances if you desire a one hour practice.

Sanskrit: Purna: Fullness, To fill, Perfection Sukha: ease Duhka: Suffering

choice.gif If you have not see this please watch my vidcast and share with a friend, thnx.

Sequence: All Levels

Adho Mukha Svasana – Down Dog to Uttanasana – Standing Fwd Bend

Down Dog with Twist Holding Opposite Shin or Thigh ddtwist.jpg

Plank to Belly then to Cobra Hands off Floor then Regular Cobra with Hands on Floor

Down Dog to Straight Leg Lunge place Knee on Floor and Twist to Down Dog

Vinyasa to Nagani Madasana – Intoxicated Cobra (keep elbows bent arms strong so your chest can be free to move)

Down Dog to Uttansana to Urdvah Hastasana

Cross One Ankle over the other and Fold Fwd to Uttanasana uttantwst.jpg

then Walk to the Side of the Foot In Front uttantwstsde.jpg

Down Dog

Crescent Pose the Twist Upper Body crestwst.jpg


Parsvakonasana to Down Dog

Vira I- Warrior I vira1.jpg to Parvritta Parsvakonasana (heel up or down) parvparsv.jpg

Eka Pada Rajakapotasana to Parvritta Eka Pada Rajakapotasanaimg_1793.JPG

Down Dog

Twisted Thigh Stretch Holding Opposite Foot to Bent Leg thightwsthand.jpgthighstrtwst.jpg

Down Dog

Triangomhkaipada Paschimottanasana ekapadgomuk.jpg Then do the Twist epgtst.jpg

Baddha Konasana


Kness to Chest

Meditation or Savasana



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