Thursday, January 14, 2016

More Ease Please

Theme: stay connected to you heart with ease as you move through the busyness of life and your practice. 
Anecdotes: as I get ready for the birth of my second child, Violet, I feel myself rushing to check off my to do list before she gets here. I can feel the effect that rushing has on my body, mind and heart moving me from ease to dis- ease. With this awareness I have been challenging myself: can I move through my to do list calmly while enjoying the end of my pregnancy and the one on one time I have with my son. I love that I can practice this on my mat as well. Moving through my yoga poses while staying connected to ease. Ultimately that's what I want from my practice, to train myself to hold ease in my body, mind and heart during the ups and downs of life and to notice quickly when I am moving toward dis-ease, so I can make adjustments to come back to ease. 
In today practice we are going to move quickly and through challenging poses but we are going to work at cultivating ease throughout the flow ! 
In the busyness of life can you stay connected to your heart?  
Heart quality: ease 
Principles of emphasis: open to grace, muscle energy, organic energy 

Warm up 
Utt- w2- hrl twist- w2
Utt- Lunge 
AMS- plank 3x 
Pigeon with side stretch 

AMS- half moon- w2- rev W
AMS- half moon - w2- rev w- mod. parsvak   
Malasana - crow 

Utk- twist utk- lunge twist- lunge- AMS- Same leg L- twist L - twist utk- utk (repeate second side) 
Uttanasa with clasp behind back 
AMS- half moon- w2- rev w- Parsvak 
Prone quad stretch 

Sirsasana - Hero clear head and neck 
Pigeon quad twist 

Cool down 
Thread needle- root femur bones asymmetrically 
Symmetrical pose 


Monday, January 11, 2016

Create Happiness

Theme: happiness/contentment is hard to find can you produce it 
Anecdote: meme of two stick figures. One says "where did you find that? I have been looking for it everywhere!" Referring to the bottle of happiness the other stick figure has inside his body. The second stick figure says "I created it myself." 
Heart quality: happiness 
Principle of emphasis: first principle: side bodies long + inner body bright. Muscle energy: arm bones back. Shoulder loop 
Apex: Camatkarasana (wild thing) 

Warm up
Uttanasana hands clasped behind back 
Tadasana explain traps and shoulder actions 

High runners lunge twist 
W2- mod. Parsvak- rev warrior 
Mod. Vashistasana
Vashistasana - pigeon 
Eka pada bhekasana 
Anjaneyasana twist with quad stretch  
Ardha chandrasana- chapasana 
Vashistasana- Wild thing 

Cool down  
Virasana self wrist massage and traction 

Bharadvaja’s Twist

Balasana head on block. Know that everything you seek is within you 


Saturday, January 9, 2016

Foggy Road

Theme: come out of the fog and see yourself clearly as amazing, brilliant, loving, capable being that you are. 
Anecdote: Thursday it was super foggy in Utah. As I was driving trying to navigate where I was going with out being able to see I was reminded of a teaching within Anusara Yoga about Malas. 
The philosophy that informs Anusara say there are different malas which are normally compared to dust on the mirror which prevents us from seeing our self clearly. We can also think of malas as fog on the road that stops us from seeing clearly, like my experience Thursday. There are three ways that this dust/fog prevents us from seeing our truth and as a result creates feelings of limitation around our heart (iccha), mind (jnana), and body (kriya). 

Anava Mala- veils the iccha shakti. Feeling limited in the heart, this leads to desire, feelings of lack, sadness, unworthiness, and incompleteness. The main feeling connected with this veil is sadness.
Mayiya Mala- veils the jnana shakti. Limits knowledge. We see duality not realizing the unity/oneness this leads to conflict and hate. The main emotion with this veil is anger.
Karma Mala- veils the kriya shakti. Feeling limited to act. Creates fear of not being able to accomplish something or ability to create. The main emotion from Thai veil is anger. 

These different malas prevent us from seeing clearing and not being able to see clearing prevents us from connecting to our truth and our heart, just like the weather on Thursday. It was so foggy it was hard for me to see clearly. At one point I thought I was driving between the lines but then I saw that was not the case. Just like in life I will be so sure I can't act or that I am not intelligent enough to do something. But then I am reminded that I am, that it was just the fog preventing me from seeing my wholeness. 
In our yoga practice and in our life when we feel inadequate or less than in our mental, emotional or physical abilities we can remember it's the fog on the road. 
Universal principle of alignment emphasis 
first principle: side bodies long which often pulls shoulder up to ears with neck muscles (this is like the fog. We don't even realize we are creating more stress in our body and moving away from the heart) - inner body bright "collar bones broad" to disengage upper trapezius muscles. 
muscle energy: (this is remembering to move to the heart) drawing the arm bones back tips of the shoulder blades down and towards the heart to engage lower trapezius muscles (this is remembering to move toward the heart, to our truth) 
FYI this like all good alignment is therapeutic. In this case should shoulder alignment is therapeutic for the neck, shoulders, elbows wrists. 
Heart quality: clarity
Apex: Parsva bakasana 
Props: bolster, 2 blocks, blanket 

Warm up 
1/2 sun 3x 
Tadasana breakdown principles shoulder and action of trapezius muscle 

High runners lunge twist - w2
One hand Hand on wall - side bodies long- inner body bright - lower trapezius pull behind heart - pec stretch 

Prone over bolster pec stretch 
Wide leg forward fold clasp hands 
Handstand L partner 
Anjaneyasana - Anjaneyasana quad stretch
Fish twist 
Lunge twist 

Parsva bakasana 2x

Cool down 
Urdhva danusara 
Supta Twisting core 
Symmetrical root femurs  2 ways 

Shavasana supported on bolster with 2 blocks to angle bolster and blanket to put around ankles in variation of Supta baddha konasana to release hip flexors. This supporter bolster variation will allow gravity and props to uplift heart while keeping the upper neck soft

Intention and Testimonials

Testimonials & My Intention

My Intention It is my intention as a yoga teacher to help you bring more health and vibrancy to your body, ease and alertness to your mind...