Podcast #71 – How Do You Show Up in the World? (60 Min) Mixed Level Class

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3 Week Living Wellness Kick Start Program with Hillary

YES, Radiant health and well-being can be yours! YOU need to get my FREE 3 Simple Step “Living Wellness” Kick Start Program that will give you the real tools that work to

• Stop feeling all alone, worried that there is no one to help you.
• Find peace in your life & never lose yourself again to your suffering
• Discover balance and let go of the prison of overwhelm.

I would love for the next life I change to be yours.

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So happy to offer you #71 mixed level free yoga podcast that will take you deep into your being. You will  discover how you can shift how you show up in the world to be more receptive and loving.

Disclaimer: if you are a newbie please check the beginner classes here in the podcast:  Here is a good one!

Namaste!

Hillary

Mentioned in class:

• The Incredible Dr. Douglas Brooks

• What is my Hyoid Bone

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Podcast #67 – Dancing Fearlessly- Approx. 60 Min – Level 1-2 (not for total beginners)

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PRESS LOVE – Please leave a comment!!!!!

thank you stacie for the love…  Samadhi in the City

thank you kasey for the love…  JOIN YOGA MATES: Interview with Hillary

Thank you Kara-Leah | PRANA FLOW, NZ |

YOU rock my friend for your amazing write up of my DVD and offering!!!!!!!

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All levels Anusara ® Yoga Podcast Sequence:

• Sukhasana
• All 4’s – Hands & Knees
• Down Dog
• Uttanasana – Standing Forward Bend 
• Samasthiti or Tadasana with Hands in Anjali Mudra
  
• Urdvah Hastasana – Hands Over Head
• Uttanasana – Standing Forward Bend
• Lunge to a Deep Lunge
• Down Dog
• Plank Pose
• Plank to Chattarunga Dandasana to Cobra
• Down Dog
• Lunge to Twist 
  
• Down Dog
• Plank to Chattarunga Dandasana to Cobra
  
• Down Dog
• Vashistasana – (A) Side Plank /(B) Variation

(A)  (B)

• Down Dog
• Vira II – Warrior II to Reversed Warrior
  
• Chattarunga to Down Dog
• Vira II – Warrior II to Ostrich/Bound Warriorr w/hands clasped behind back 
• Straight Leg Lunge then Bring Arms Inside – Hip Opener – 
  
• Bound Parsavakonasana – Bound Side Angle – 
• Down Dog
• Trikonasana – Triangle 
• Down Dog to Down Dog Split   
• Balasana – Childs
• Agnistambasana – Fire Log  

(watch out for sickling ankle) 

• Eka Pada Bekasana – Thigh Stretch –
  
• Dhanurasana – Bow  
  
• Balasana – Childs
• Down Dog
• Anejaneasana Thigh Stretch- 
  
• Down Dog
• Dhanurasana – Bow
• Balasana – Childs
• Supta Padangusthasana – Supine Hamstring Stretch
• Supine Twists
• Savasana – Corpse Pose
  

Namaste!

Podcast #66 – Create Space and Listen to the Yes of Your Life – Approx. 40 min – All Levels with Extented Relaxation

THANK YOU FOR ALL OF YOUR LOVING SUPPORT!!! YOU MAKE MY LIFE RICH AND MEANINGFUL!!!!!

Please enjoy this free online podcast you can enjoy at the end of the day, in the morning or anytime you want to de-stress and connect to the true essence of yourself.

Mentioned in this yoga podcast:

• Yoga Month Denver – Sign up and share with your friends…… check out the zine
  
• Fit Yoga pg. 67 – buy the issue (The lovely Sara Avant Stover – check her out)
  
• Twitter
• Itunes – write a review and share with your friends & family they will love you for it!!!!

(Please forgive me for not posting yoga pictures for you to view hopefully this week I will get to it 😉

Podcast Yoga Sequence for All Levels: Yoga stretches and relaxation.. yummy and great to calm down

• Sukhasana – Easy Posture
• All 4’s – Hands & Knees
• Down Dog
• Uttanasana – Standing Forward Bend
• Urdvah Hastasana – Hands Over Head
• Standing Forward Bend
  
• Lunge to a Deep Lunge
  
• Down Dog
• Plank Pose to Belly then Locust Variation (Salambasana)
• Lunge to Twist
• Sun Salute – Plank, Belly to Cobra to Down Dog
• Standing Forward Bend with Shoulder Opener (Hands Clasped)
• Urdvah Hastasana – Hands Over Head
  
• Samasthiti or Tadasana with Hands in Anjali Mudra
• Hands Over Head
• Standing Forward Bend
• Lunge to Anejaneasana – Lunge with Knee on Floor
  
• Variation of Parvritta Parsvakonasana – Revolved Side Angle
• Down Dog
• Child’e Pose
• Extended Savasana with Blankets

Namaste!

Podcast #60 – Surrender to Beauty – Level 1/2 (More 2) Approx. 60 Min

Mentioned in this free Anusara Yoga Online Yoga Podcast:

**********CHECK OUT**********

• Yoga Month
• HUB * Humanity Unites Brilliance *FOR MORE INFO EMAIL ME ( my page )
• COME TO THE *RETREAT* WITH ELSIE, ME AND DR DOUGLAS BROOKS!!!!!!!!

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BLOG LOVE:

• YOGA MAMA
• TAHNEE’S YOGA SPACE
• DUCK YOGA

Free Online Yoga Sequence for Level 1/2 Students:
Sukasana

Childs Pose –

Down Dog to

Uttanasana- Standing Fwd Bend

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)

Cobra Pose

Down Dog to Lunge to Twist

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)

Down Dog

Vashistasana

Down Dog

Child’s Pose –

All 4’s Lower Elbows

Dolphin Pose

Child’s Pose – to Down Dog

Vinyasa

Down Dog to Malasana

Bakasana – Crane 2 x

Down Dog

Ardha Chandrasana –

Down Dog to Uttanasana

Thigh Stretch –

(Option to do Standing Thigh Stretch)

Dhanurasana – Bow Pose

Child’s Pose –

Bridge Pose to One Legged Bridge

Bridge or Urdvah Dhanurasana

Janusirsana – Head to Knee Pose

Dandasana

Paschimottonasana – Seated Fwd Bend

Meditation

Savasana

Namaste!

Podcast #59 – Practice Your Peace Upside Down – Level 2/3 (not for beginners) 40 Min Class

Mentioned in this free Anusara Yoga Online Yoga Podcast:

• Yamas and Niyamas (one reference and there are more for sure)
• A Season For Non-Violence – Begins Jun 30 – Apr 4 (64 days)
• Mahatma Gandhi
• Dr. Martin Luther King
• Speaker of Dr. Kings work was Gerald C. Rivers – no website 😦
• Sianna Sherman
• HAPPY BIRTHDAY ELSIE !!!!

BLOG LOVE….

• Yogademia
• Life-In-Abundance

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

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Free Online Yoga Sequence for Level 2/3 Students:

Sukasana

All 4’s – Hands and Knees

Down Dog

Straight Leg Lunge with Twist –

Plank to Chattarunga to Cobra

Crescent

One Legged Dog – Prep for Handstand

Uttanasana – Standing Fwd Bend

Urdvah Hastasana – Arms Overhead

Uttanasana

Standing Split –

Samasthiti – Mountain Pose with Hands in Anjali Mudra

L-Pose

Uttanasana

One Legged Lifted in L-Pose

Uttanasana

Down Dog

Crescent to Warrior III to Tree Pose

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 –

Uttanasana

Eka Pada Bekasana – Thigh Stretch –

Parvritta Balasana – Twisted Child’s Pose –

Down Dog

Parsvottonasana –

Sukasana – Easy Seat or Savasana- Corpse

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

Namaste!

Podcast #58 – Celebrate Diversity – Level 1 For Beginners!!! A little more than 30min

Mentioned in this Free Online Yoga Class Podcast :

• Dr. Martin Luther King program on KPFK
• Marianne Williamson
• Agape International Spiritual Center
• Anusara Universal Principles of Alignment – Good to read!!!

• YOGACASTING with Hillary Rubin iProng Article

A BIG – Thank you to Bill Palmer and E*star LA

• schedule for 2008

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Sequence for Beginners Free Online Yoga Podcast Class:

All 4’s

Cat Cow Pose

Variation of Cat Cow –

Down Dog

Plank Pose

On your belly to Salambasana (hands clasped)

Child’s Pose

Down Dog

Uttansana – Standing Fwd Bend

Down Hill Skiers Pose

Urdvah Hastasana – Hands Extended Over Head

Samasthiti – Mountain Pose/Pose of Alignment

Uttanasana – Fwd Bend

Straight Leg Lunge

Lunge with Knee to Floor –

Uttanasana – Fwd Bend

Plank Pose – Top of a Push-up

Cobra

Child’s Pose

All 4’s to Down Dog

Parsvakonasana – Extended Side Angle

Down Dog

Child’s Pose

Supta Padangustasana – Supine Leg Stretch

Supine Stretch

Knees to Chest

Savasana – Corpse Pose

Namaste!

Podcast #55 – You Are the Center of a Friendly Universe – Level 2/3 60 Min Yoga Class

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?????

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:

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

me, yogapod!

STRETCH YOURSELF off the mat – Listen to Mudra Moments –

Teachers Mentioned in this Yoga Poga Podcast:

• Naime Jezzeny
• Dr. Michael Beckwith – Agape
• Dr. Douglas Brooks – Rajanaka Tantra
  

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 –

Straight Leg Lunge then Bring Arms Inside (possibly elbows) –

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

Ardha Chandrasana – Half Moon Pose

Second Side of all 3 poses then goes into Uttanasana

L-Pose

L-Pose Leg Lifted

Handstand

Uttanasana

Shoulder Opener with Wall

Down Dog

Uttanasana with Blanket Roll Under Arches

Malasana – Garland Pose to Bakasana – Crane (AKA Crow)

Back to Chattarunga Dandasana or onto your Belly

Sphinx Pose

Ardha Bekasana to One Armed Dog

Parvritta Balasana – Twisted Child

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!

Podcast #54 – Shift Your Attitude – All Level Yoga Practice – 15 Min Chair Yoga Check In

Mentioned in this Free Anusara Online Yoga Chair Class Podcast:

This is great to do before a meeting or an office holiday party to check in and see where you are at perhaps its time to shift your attitude at work or where ever you may be.

•   check it out and see if we are coming to your city! 

• YOU are INVITED to MEXICO to CONNECT w/ OTHER YOGI’S ON THE BEACH APRIL 6-12 2008 MORE DETAILS CLICK HERE SIGN UP AND GET THE EARLY BIRD DISCOUNT!!! SAVE MONEY!!!!

• FEELING TECHY??? PLEASE JOIN MY NETWORKS and OTHER PODCAST:

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

me, yogapod!

• Listen to Mudra Moments and hear how yoga is off the mat for yoga teachers Hillary and Elsie Escobar!!!

PLEASE TAKE A COMFORTABLE SEAT :

This may look comfortable but it will cause pain in your back.  

Anusara Yoga Chair Sequence for All Levels (Even If You Have Back Pain):

Sit on Your Chair Halfway Then Turn Your Thighs In

Ardha Hastasana – Stretch One Arm Up at a Time 

Then take Shoulder Stretch (shot with an iPhone) –

Urdvah Hastasana  – Arms Over Head

 1/2 Sun Salutes in Chair – Stretching Up then Folding Over and Looking Up

Take a Twist 2X Each Side

Urdvah Hastasana – Arms Over Head the Interlace Fingers 

Then Stretch Up and  Arch to the Side

Tense Body Up and Release with Tounge Out (great to relieve jaw pain) 

Urdvah Hastasana – Stretch Arms Over Head

1/2 Sun Salute

Take A Crossed Legged Pose or Just Sit in Your Seat with Your Heart Lifted 

Meditation

Namaste! 

Podcast #53 – Churn It Up and Open to Forearm Balance – Level 2/3 60 Min Yoga Class

Mentioned in this Free Anusara Online Yoga Class Podcast (pls note this class is not for beginners and if you have a block pls keep it nearby).

• This is a great community and where I am teaching my 5 week course starting Jan 19th – Embrace, Empower & Evolve with Anusara Yoga.

• Where I mentioned where the theme was inspired from is the class I am presently taking with the amazing Rev. Michael Beckwith from Agape

(another note: churning comes from a teaching from Dr. Douglas Brooks another one of my great teachers. Churning comes from the stories of Shiva Nataraja)

• YOU are INVITED to MEXICO to CONNECT w/ OTHER YOGI’S ON THE BEACH APRIL 6-12 2008 MORE DETAILS CLICK HERE SIGN UP AND GET THE EARLY BIRD DISCOUNT!!! SAVE MONEY!!!!

• FEELING TECHY??? PLEASE JOIN MY NETWORKS and OTHER PODCAST:

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

me, yogapod!

• Listen to Mudra Moments and hear how yoga is off the mat for yoga teachers Hillary and Elsie Escobar!!!

Anusara Yoga Level 2/3 Sequence:

Three foundation options for Pincha Mayurasana/Forearm Balance. Try 1, 2 or just do the prep its ok if you don’t get up into the pose:

Down Dog, Straight Leg Lunge, Down Dog

Lunge to Straight Leg Parsottonasana Variation

Plank Pose to Chatarunga Dandasana to Cobra

Parsvakonasana- Extended Side Angel w/Hands Clasped Behind Back –

into Trikonasana – Triangle

then Clasp Hand Around Back Holding Thigh

Down Dog with Twist –

Plank to Belly to Salambasana – Clasp Hand Behind You and Lift Up

Down Dog to All 4’s

Dolphin to Dolphin Plank to Dolphin

Child’s Pose

Pinchamayurasana – Feather of the Peacock/Forearm Balance

1. Pincha Clasped Hands – Here is the foundation for the pose…

(there is an exercise which helps with engaging the legs here)

2. Pincha Blocks for tighter shoulders use 2 block. Another foundation…

3. Pincha Hands on Wall – This is good for tight Shoulders and see the pose…

Child’s Pose rest in between each one or after you do your form of the pose.

Down Dog

Pigeon Prep with a Twist

Down Dog to All 4’s into a Runner’s Lunge

then Hanumanasana – Front Splits

Uttanasana in between Each Side

Parsva Uttanasana – Side Fwd Bend

Baddha Konasana Twist – Bound Angle Twist

to Baddha Konasana- Bound Angle

Paschimottonasana – Seated Fwd Bend

Meditation

Savasana

Namaste! 

Podcast #52 – Pause and Reflect at Your Desk – All Levels Chair Yoga Class (Great for Beginners) 25 min

Mentioned in this Free Anusara Online Yoga Class Podcast (great for all yogi’s at work or not):

YOU are INVITED to MEXICO to CONNECT w/ OTHER YOGI’S ON THE BEACH APRIL 6-12 2008 MORE DETAILS CLICK HERE SIGN UP AND GET THE EARLY BIRD DISCOUNT!!! SAVE MONEY!!!!

FEELING TECHY??? PLEASE JOIN MY NETWORKS and OTHER PODCAST:

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

me, yogapod!

Listen to Mudra Moments and hear how yoga is off the mat for yoga teachers Hillary and Elsie Escobar!!!

This Anusara Yoga class podcast is great for beginners, if you have back pain, or in your office at work. All you require is a chair and your body. Upload to your ipod and use when you are traveling over the holidays. How cool is that? You can do yoga in your jeans, pajamas or even a suit.

Anusara Yoga Chair Sequence for All Levels (Even If You Have Back Pain):

Sit on Your Chair Halfway Then Turn Your Thighs In

Urdvah Hastasana – Stretch Arms Overhead then take Shoulder Stretch

Arms Go Up and Down Moving with Breath

Take a Twist 2X Each Side

Urdvah Hastasana – Arms Over Head

Shoulder Stretch then Arch to the Side

1/2 Sun Salutes in Chair – Stretching Up then Folding Over and Looking Up

Urdvah Hastasana with One Leg Up

1/2 Sun Salute

Ardha Agnistambasana – 1/2 Firelog Pose (Hip Opener then to a Twist)

Supported Uttansana – Standing Fwd Bend with Head on Chair (use a phone book if need be)

Shoulder Stretch

Standing Thigh Stretch

Ustrasana Prep – Sit on Chair Hold Sides and Arch Back Up

Twist

Seated Fwd Bend or Baddha Konasana – Bound Angle Pose

Meditation

Namaste!