Self Love

Upa: 3 aspects of muscular energy 

Apex: ashtavakrasana 

Theme: use your practice to deepen your relationship with yourself and cultivate self love 

Antidote: muscular energy is a contraction, an embrace a self hug 

Heart quality: self love 

Anusara

-warm up-

AMS 

Tad- utt- ardha utt- high runners lunge fingers in line with front heel lift back thigh root front thigh- AMS- vinyasa- second foot steps forward through high runners lunge - utt - tad 

"" low lunge twist

"" anjaneyasana 

-Teach 1st aspect of muscle energy: muscle to bone-

Tad- star 

W2 feel front leg how it is easier to engage all sides of thigh and engage back leg 

Star straight legs engage all sides of leg toning muscle to bone feel with hands- prasarita padotonasana (we practice self love self care by never stretching  without actively engaging first)

Utt

Utk knee caps lifting isometrically drag heels back to engage hamstrings 

Standing hip stretch 

 vinyasa 

AMS 

W1 

-teach second aspect of muscle energy: to the midline-

Supta block btw thighs inner edges of feet touching hug midline

Twisting core 4x

Tadasana midline 

Standing crescent 

Tree 

Utk

Eagle - w1 - AMS- vinyasa - tad 

-teach third aspect of muscle energy: from periphery to focal point-

Tadasana lift up one leg apply other two aspects of muscle energy then inhale draw from foot to focal point at the core of the pelvis then exhale extend from focal point at pelvic floor back out through foot 3x  Tadasana feel deference btw legs then repeat 

Uttanasana 

Lunge finger tips in line with front heel focus on back leg pulsate with breath inhale to focal point exhale back to foot 

Active pigeon 

High runners lunge forearms on floor- shoulder under 

- putting it all together -

Anjaneyasana 

W1

Hold outer edge of foot sit up like your having a tea party- eka hasta bhujangasana 2x 

Lean back on forarms feet off floor cross legs, firm muscles to bone, sqeuze ankles, knees inner thighs together, draw from feet to pelvis then extend legs straight 2x 

eka hasta bhujangasana-  ashtavakrasana

-cool down-

Janusirsasana 

Windshield wiper (just like we take care of ourself by always engage when we stretch we also alway engage when we twist) 

Bridge 

Self hug 

Supta Tadasana legs together hands at side firm muscles, draw to midline, pull to active focal point at hips. With this full engagement this embrace of yourself allow your breath to expand 5 breaths 

-shavasana- release arms at 30 degree angle feet relaxed outer hip distance wide 

Key ques:

*yoga is a practice of self care of self love.

*you are worthy of your love 

*spread fingers brightly, make your hands feel alive press into knuckles. 

*when muscles burn it's like the smoke from incense that is an offering to yourself. 

*Lovingly hug muscles to bone 

*embrace yourself as you embrace life. 

*anusara philosophy says, life embodiment is an expression of love 

Manifest your Goals

Anusara class plan and sequence 

Theme: tap into your Shakti (manifesting) power to stir you in the direction of your goals in 2015

Antidote: thinking about our intentions or goals it's important to look at the actions we are taking and see if they are helping to drive us toward our goals. One of my continuous goals is to drink more water but when I look at my actions they don't help manifest that goal. I have gotten in the bad habit of leaving my water bottle at home. I need to use my power to bring my water bottle to help manifest my goal of drinking my H2O. 

Much like in yoga we need to look and say I want my yoga practice to help my body feel better. But then i look and see I have gotten in a bad habit of keeping my low back rounded so I need to use the power of alignment (in this case inner spiral) to help create a curve and more space in the low back and hips. 

Upa: inner spiral (special emphasis on inner spiral of back leg) inner spiral has three actions it turns the thighs:

1. In

2. Back 

3. Wide. 

When these actions are taken in the back leg they act like a rudder on boat and help the inner body on the direction the thigh is turning. For example lunge with the right foot forward. You would perform more innerspiral on the back left leg (because front legs natural have more inner spiral). You would engage the leg and turn it in, back, wide and that will twist the inner body towards the right. In this way we are using the power of the back leg to stir us in the direction we want to go. 

Sequence: 

-warm up-

Tadasana teach inner spiral: in back wide 

Uttanasana "" 

Table leg shalabasana inner spiral in back wide 

AMS with leg lift 

Hrl

L

Anjaneyasana

-basic-

Cobra lift leg one at a time and inner spiral 

L.L quad- Urdhva prasarita eka padasana 

W2 focus on the back and wide of inner spiral on back leg 

Parsvak - rev w

Standing hip stretch - w3 prep - L 

-harder-

Upright AMV at wall- w3 at wall 

L AMV wall 

L- Tree- w3- s.s- handstand 

Pigeon 

Camel block btw thighs 

-apex-

Bridge block 

Eka pada bridge 

-cool down-

Janusirsasana upright manual Inner spiral of back leg 

Janusirasana fold "" 

Baddha konasana 

Supta padangustasana femur root hands behind thigh- twist 

Symmetrical Pose: supta Baddha konasana 

-shavasana-

-centering-