Recorded Classes for You

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Anusara Yoga

Mosaic Yoga:
975 S West Temple, Salt Lake City, UT
Tuesdays Anusara Yoga 9:15-10:15ish
Sign up for in person classes via www.mosaicyogaslc.com or join us Live on Mosaics FB page.
Zoom Link:
https://us02web.zoom.us/j/84755472278
Meeting ID: 847 5547 2278
Password: YOGALOVE

From wherever I am:
Saturday Anusara Yoga 9:00-10:30 am
I am loving teaching these Saturday classes at home and potentially from remote camping sites. I might offer up my backyard for some students and also live stream. Send me a message if you are interested.
Zoom link:
https://us02web.zoom.us/j/975635708
Meeting ID: 975 635 708
Password: YOGALOVE

Kundalini Yoga

My Backyard
Message me to reserve spot and get address
Thursdays 9:00-10:15ish

Here are some videos I have made for you:

I sometimes use blocks (or soup cans) and a blanket.

In this class we will move through a practice to release physical, emotional and mental tension we hold in the neck and shoulders. In yoga teachings there is a Sanskrit word granthi , which means “knot” or “doubt” and also means “an especially difficult knot to untie.” These knots bind our soul and prevent us from experiencing freedom.

"Your task is not to seek for love, but merely to find all the barriers you have built up against it"- Rumi

In this class you will LEARN about your psoas and the chronic holding pattern that it has on your skeletal structure potentially causing lots of health problems. You will learn how to lengthen your psoas in every posture! In yoga we set conscious intentions. Which means we want to hold a specific vibration through our organism: body, mind and heart. In order to do this we need to release chronic tension that keeps us operating with unconscious or subconscious patterns: physically, mentally and emotionally.

In this 60 min Anusara Yoga class we will create space and steadiness for our self so we can train our mind to not chase pleasure and avoid pain but instead serve us on our dharmic path.

In this class we focus on playfulness, lila. Lila is a Sanskrit word that means playfulness. The teachings of Lila is that life is a play. A spontaneous play that has unexpected twist and turns (anyone seeing this show up in their life ). A question I pose myself is how do I want to engage life? With anger, pessimism and seriousness or with love, curiosity and playfulness. This takes practice because the inevitable challenges of life and pressure from society can harden us. Our yoga practice is just that... PRACTICE for what we want to cultivate.

In this class I talked about dual vs non dual yogic philosophy and how we can use our body (matter) to connect with spirit. Engaging to expand. In this class we work some bound poses. A block (for raising the floor), a strap (for extending the arms), and a blanket (for sitting) can be useful but not required. Anusara Yoga is an integrated approach to hatha yoga that is both spiritually inspiring and grounded in a deep knowledge of precise physical bio-mechanics and inner body alignment. It can be therapeutically effective and physically transformative. Each student's various abilities and limitations are respected and honored. Class includes yoga postures, alignment principles, yoga philosophy, heart-oriented theme, breath work, mantra and meditation.

In this class we focus on untangling our SELF from the chatter of the mind to discover we are so much more vast. This class is stretchy, twisty, with lots of standing poses and an arm balance. It will get your heart rate up and let you touch the part of yourself that is infinite. (Check out my previous class to learn more about the mind and its function that can help liberate your or imprison you). “The beginning of freedom is the realization that you are not “the thinker.” The moment you start watching the thinker, a higher level of consciousness becomes activated. You then begin to realize that there is a vast realm of intelligence beyond thought, that thought is only a tiny aspect of that intelligence. You also realize that all the things that truly matter – beauty, love, creativity, joy, inner peace – arise from beyond the mind. You begin to awaken.” Eckhart Tolle
In this class we discuss the cycle of the intellect which is utterly fascinating. We will put this info into practice so we can have an experience. I find these so empowering in my life off the mat.  (90 mins). 
In this class we will be tending to our inner fire and working with the Anusara principles of muscular, drawing into our center, and organic energy, extending out from our center. (60 mins)
In this class we focus on lengthening the hamstrings while looking for the ever present BEAUTY within and without.(90 mins)
In this class we go over the third limb of yoga which is asana, the positions. Cultivating a position that is both stable and comfortable. (1 hr)
In this class we focus on the Anusara Principle of shins in thighs out (you don't need to know what that is or how to do it, I will talk you through it). This will help chronically tight hips open and release physical, emotional and mental tension. (80 mins)
Anusara Yoga: Head, Neck and Shoulder Alignment. Feel Spacious. Anusara Yoga live class. Playing with upper body alignment bringing cohesion to our head and our HEART. In Anusara words skull loop and shoulder loop. I have found when I can come into my heart space I can be patient, open, compassionate and forgiving. I have also found its very hard for me to anchor into my heart space when my head is leading the way and justifying or over intellectualizing my feelings. I remind myself that my brain is a great tool when it serves my heart and my mission but when I am a slave to my mind I suffer more. (90 mins)
Niyamas second limb of yoga a short lecture.
Yamas first limb of yoga a short lecture.
Anusara Yoga Class working with Inversions. I am the best... I suck... instead finding I AM. Playing with some handstands and forearm balances as a way to access connecting to the part of us that is unchanging and deeply peaceful. Ending with one of my favorite meditations, Kirtan kriya. (90 mins)

Anusara Yoga Class- Stretch More Space Into Your Whole Self (Fast forward 4 mins). In this Anusara yoga class we work with the alignment principle inner spiral to draw into our self and create the experience of more space. When we create more space in our physical body we also create more space in our mental, emotional and energetic bodies. The apex pose of the class is working towards hanumanasana (doing full hanumanasana not required).

This is a video I was supposed to teach at 21st yoga for Spring Equinox however with covid 19 it got canceled.Learn to maintain good health by counterbalancing the environmental conditions with awareness and alignment of your body and mind. Expect to build up heat through yoga poses, practice breathing techniques to clean out the lungs and learn Aryuvedic principles to help you transition into a new season with ease and lightness. (1.45mins)
This is the first video we recorded live at Inbody on Tuesday. The focus was on creating stability, working the foundation of hands and feet. From the stability we create we also have the ability to feel more expanded, ability to handle more. I put some things in here to throw you off so we have the ability to practice how we respond to the unexpected. Apex: Dancer Pose. Alignment focus: Foundation and Root to Rise. (75 min practice fast forward first few mins until the class starts)
This is a video going over our nervous system and how to use the breath to help you feel calm. I go over paradoxical breathing and how to do long deep breaths. I made this video very shortly after we experienced the earth quake on Wednesday. (8 mins)
This is a video that focuses on long deep breathing that I taught in the video above as well as left nostril breathing. (11 mins)
This is a video I made for the teacher training at the University of Utah. I share a story about Patanjali and the Vyaghrapada and talk about the power of perspectives. Alignment focus: Root to Rise. Apex pose side arm balance. (15 min lecture 60 min practice)
This is a video I made at InBody. Bee where you are and extracting the nectar that is there. Props strap or towel. Apex: Bound Side Angle Pose/ Parsvakonasana. Alignment Focus: Breath, Stability and the mid line. (90 mins)
This is a video of kids yoga a friend and I made for my kids school. (35 mins)
This is a video from 2014 I made about building strength for handstant. Bonus baby Sage is in the video. (10 mins)

"In a pandemic, self-isolation is called quarantine. In Buddhism, it is called retreat. From the cave of our home, like the meditators of ancient times, we can consciously kindle the lamp of compassion and connection." Lama Willa Miller

Commit to your PRACTICE

I don't know about you, but for me November brings with it the stress and busyness of the the Holidays. I used to think when I got busy that my practice could become optional in order for me to "save time". What I found was that its especially when I don't think I have time for my practice, that is precisely when I need to MAKE time for my practice. We all have the same amount of time in the day and we get to CHOOSE what  we prioritize. I now know I must prioritize my practice, especially during the holidays so I can stay more sane, more calm, and more giving through this part of the year.

This doesn't mean I need to do the same two hour advanced practice every day, but for me I have found choosing a practice and doing it everyday helps me feel steady and calm.  

A yoga practice gives us the opportunity to PRACTICE being CONSISTENT and COMMITTED. If you need a little nudge to get more consistent in your practice, here it is: **nudge nudge wink wink**.

If you want to take it one step further, join me for a 40 day sadhna (personal practice).
I will be doing a 40 day practice starting November 11th (11/11 which an auspicious date with all those 1's and gives this day extra potential to shift our awareness) and ending on winter solstice (12/21).

To join me for this sadhna, all you have to do is pick a daily practice (list of suggestions below) and make a commitment to show up for your practice every day for 40 days. If you miss a day, that is OKAY. Use it as an opportunity to see how you feel when you do the practice and when you do not. A big suggestion is to pick something realistic, especially if this is your first 40 day practice. By completing a 40 day sadhna you build your practice muscles and you get a big self esteem boost. Pick something you can commit to doing everyday and then do it even when you do not want to (find out why below).

Here are some ideas:
5 sun salutation, 3 minutes of meditation
1 minute of meditation 2 x a day
11 rounds of a mantra (suggestions below)
108 rounds of a mantra (use mala beads to count)
Meditation 3 or 11 minutes
or your own thing

Suggestions:
Inhale: I love you, Exhale: Thank You
Inhale: Sat, Exhale: Nam
Exhale Breath Meditation: same count for inhale. retention, exhale for example: 5 count in, 5 count hold, 5 count out. Closed eyes gaze toward 3rd eye.

Mantra Suggestions:
The mantra: Om Shanti Shanti ShantiTranslation: Om Peace Peace Peace
May there be well-being for all,
May there be peace for all.
May there be wholeness for all,
May there be happiness for all.

The mantra: Sat Nam
*Sat is extended longer than Nam, radiate the mantra from the base of your spine to the center of your head
Translation:Truth is my identity

The mantra: (Siri Gaitri Mantra) Ra Ma Da Sa Sa Say So Hung
Why chant it: It Sends healing energy to ourselves and others.

The mantra: Om Namah Shivaya Gurave
Translation: I bow down to all the teachers and teachings that lead me from the dark to the light

The mantra: (Lakshmi mantra) Om Shrim Maha Lakshmiyei Swaha
Why chant it: purifies and cleanses your heart, opening doors of opportunities that will transform your life. This mantra cultivates abundance and the connection to the abundance that is every present with in.

The mantra: (Gyrati mantra) Om Gam Gaņapateye Namaha
Translation: Om and Salutations to the remover and installer of obstacles.
Why chant it: helps you move through obstacles.
 

If you do this please let me know which one you are doing, I would love to know!. Feel free to message me for support or if you have any questions. There is something so powerful about being consistent for 40 days,  because at some point you are not going to want to show up for yourself. When you choose to show up, even though you don't feel like it over and over again...... That feels AWESOME!

Anusara Yoga Universal Principles of Alignment: Review Time

In August there was the first ever Anusara Instagram Challenge called #weareanusara. It lasted 5 days and focused on one universal principle of alignment (UPA) a day. I had a lot of fun coming up with my caption describing how I practice each UPA on and off my mat. Here they are, I hope they can help deepen your understanding of these vast and wonderful principles. 
#weareanusara! Day 1- Open to Grace.
Elements of Open to Grace:
Breath Foundation Side Bodies Long Inner Body Bright- Outer Body Soft

Opening to Grace, is not just something we should do at the beginning of our practice but is the foundation that we should carry throughout our practice and into all areas of our life. This principle asks us to soften, become more sensitive, feel and connect to our breath, body/ mind/ heart and the world around us with awareness and openness. It's from this place that we can respond optimally. We have the opportunity to begin our practice, and each new day humble, open, willing and hopefully excited!

Lately in my practice I have been thinking of Open to Grace as being Open to a Revelation. To opening myself up to an ah-ha moment that can remind me more deeply of my true essence and in that opening release limiting beliefs that hold me back. Opening up to the to truth that darkness is not a bad thing, challenges are not a bad thing. When I Open to Grace I am reminded that it’s the dark that nurtures growth and helps the light shine more brightly.

Open to Grace and see the light that surrounds you and that is you!!!



The second universal principle of alignment in the Anusara method= Muscle Energy.
Muscular Energy literally pulls us into our center. It creates security, firmness and power.
On the mat creating this integration steadies us and sets us up to do refinements (inner spiral/ outer spiral) and then extend our (organic energy).

My favorite place to practice muscle energy is off my mat. Can I draw into myself, get steady in my intention? That is muscle energy the drawing in! This helps me make refinements if needed before extending out. It's my tendency on and off the mat to skip the getting steady part and go straight for the freedom of extending for example into a pose or into a conversation.

However I have found that more freedom and joy comes when I slow down, draw in and reconnect (muscle energy). The steadiness of muscle energy leads to much more freedom in organic energy.

On the mat there are three ways we can engage our muscles:
1. From the skin to the bone.
2. To the midline
3. From the periphery—hands, feet and head—along the core lines to the Focal Point.

The third universal principle of alignment in the Anusara method is Inner Spiral. This is a refinement principle that comes AFTER Opening to Grace (1st principle) and Muscle Energy (2nd principle).

Inner Spiral is an expanding energy that runs from the feet through the pelvis into the waistline area to rotate the legs IN, move the thighs BACK and WIDENS the pelvis.

Inner Spiral in the arms draws the head of the arm bones in to the shoulder sockets, back and widens the scapula's. (Inner spiral in the arms can be confusing because the rotation changes depending on what plane the arms are in but the expanding results in the scapula's is the aim).

Practicing inner spiral off the mat just like on the mat comes after I open myself up, then I draw IN, and BACK into myself to see what is going on inside. Looking to see what is working well, what isn’t working, if my actions are in alignment with my intention (attitude). I can NOT figure this out if I don’t deeply look within. For me this often includes journaling.

After this I can anchor down (outer spiral) and extend out (organic energy) from a more clear and aligned space.

The fourth UPA in the Anusara method is Outer Spiral. Like inner spiral, outer spiral is a refining principle that comes after opening to Grace and setting the foundation (1st UPA), engaging the muscles (2nd UPA), creating space (3rd UPA).

When you create space in the pelvis with inner spiral there is often a collapse in either the low back, knees, ankles or a combination of those. Outer Spiral starts above the back of the pelvis and travels down to the feet. This engages the glutes, lessens or stabilizes the lumbar curve, narrows the sit bones, widens the knees, and draws the shins in. (There is also outer spiral in the upper body that narrows the scapula tips together just like the sit bones of the pelvis. Balance inner spiral and outer spiral of the upper body also help to align the wrists and elbows).

Inner spiral and outer spiral go together and everyone will have a different amount of each spiral to help them move from a place of too much, or not enough and into a place of JUST RIGHT (sattva). It is from this just right place that we will extend our from with the next UPA, Organic Energy.

Off the mat for me outer spiral comes after I open, reconnect to my center and draw deep into myself and get clear on what actions I should take to move me in the direction of my intention.
Outer spiral is the fire that fuels the commitment to take these actions to grow my intention.

Organic Energy the 5th UPA!
To review:
1st principle Open to Grace- connect to your breath, ground into your foundation, expand your inner body
2nd principle Muscle Energy- Engage you muscles and feel stable
3rd principle Inner Spiral- create spaciousness, align the heads of the femurs in the hip sockets create an in and up lordotic curve above the scrum
4th principle Outer Spiral- engage the glutes hold or lesson your lordotic curve align the knees towards the 2-3 toe
And now 5th principle!
After all the refining of bringing the bones and the muscles into a place better function ability and healthy it’s time to extend out! Physically, you keep the integration of Muscular Energy, and then extend and stretch out from that place of feeling really plugged in along with the refinements of inner and outer spiral. The brightness of the inner body expands out in every direction with joy, playfulness, freedom and the full expression of the pose is honored.

3 kinds of Organic Energy:
1 away from the focal point
2 away from the midline
3 away from the core and out through the skin

I think one of the most magical things about a yoga practice is it can change the way we extend our Self out to the world.
When I practice yoga (on or off the mat). I am a more kind, more patient and more helpful human. When I interact with people from a centered place it creates a positive ripple into the world. This is organic energy it’s being intentional with the way you extend out.
Organic energy for me can look like smiling at a stranger, spontaneously dancing with my kids, taking a deep breath and expanding when I see the sunset, or being able to articulate my feelings in a kind way during a challenging conversation.
The universal principles of alignment help me to co participate in life and set my intention, choose optimal alignment to lead to my intention and a way of taking action from that place of alignment.
Anusara Yoga and the UPA’s have changed my Asana practice and my life!

Finding the MAGIC in the MUNDANE

Special shout out to Elisabeth Stich's dance class who took this class via fortefit.com I hope you learn alignment actions in this class to help your body stay healthy and safe while moving on and off the dance floor!

Special shout out to Heather Skies who celebrate her birthday with friends in this yoga class, such an honor to be able to celebrate with you! Thank you for demoing and letting us celebrate you with our voice!

Theme: Finding the magic in the mundane. When we are present we get the opportunity to ground our self in the magic that is constantly unfolding within the present moment. This awareness of the here and now allows us to align our body, mind and hearts in a healing way.
Anecdote: When I move through my life and I get bored, or worst irritated, and everything feels so dull I normally have fallen into a habitual collapse. Whether its in my mind, my emotions or in my body. For me nothing good comes from staying in a habitual collapsed pattern. Its like when I drive home and I arrive without clearly remembering how I drove home. Thank goodness I didn't crash! Compared to when I am present and I pay attention to my drive and I consciously keep myself and others safe. Most regular moments could be considered boring but with attention, alignment actions and attitude all moments can become magical.
Universal Principle of Alignment Emphasis: shin loop, thigh loop. pelvic loop

Sequence:

Warm up 

Tadasana (align legs with shin loops aka slight bend in knees, thigh loop aka slight bend in hips, pelvic loop belly in. This is the alignment we are training in all the poses avoiding hyperextension in knees, hips and low backs so we can ground ours self in the magic contained in the mundane) 
Uttanasana- Ardha uttanasana 3x (watch those knees! are they bending backwards during the transition?)
Ardha uttanasana- tadasana 3x (keeping the same alignment in the legs use the power of the hips to bring yourself up to standing with a flat back and without losing the alignment of the legs. Check when you come up to standing if the head of the thigh bones press forward.)
Uttanasana- tadasana 3x 

Basic 

Tree (whats the bottom leg doing? Is the knee bending backwards? Keep the top of the shin forward, top of thigh back, belly in) - Eagle 

Uttanasana- parsvotanasa 2-3 blocks (use props to get the best action instead of sacrificing action for depth) - lunge - vinyasa- uttanasana- repeat on second side 
Warrior 2 (watch the back leg again you can hinge forward at hips to work the back leg: top of shin forward, top of thigh back, then use the actions of the hips to bring the torso up and the action of the glutes can help align the front knee over the ankle in line with the second toes (that's outer spiral))
Mod Parsvak- Parsvak (same actions as above) 

Harder 

Prasarita padottonasana (this is starting to sound repetitive, but same actions use a block to take the bend out of the spine, shines forward, thighs back, tone the belly stretch down through the feet and through the spine)- trikonasana ( start with block inside of foot hinge slight forward, set up lower loops, then use pelvis to lengthen spine forward and possibly moving block to outside edge of foot if you can maintain stability in lower loops and length in spine) block
Half moon- utthita padangusthasana B prep ( watch the bottom leg same set up as in tadasana, knee forward, thigh back (you can even lean forward to help with this action) then lift belly and use glutes aka pelvic loop to bring chest upright similar to the transition between Ardha utt and tadasana)
Low lunge quad (active feet, hinge forward, thighs back! then use pelvis to get torso up)
Half hanuman regular (watch front knee it often bends backwards, the stretch should be felt in the hamstring not the back of the knee, to stretch the hamstring lift the top of the shin while dragging the sit bone backwards and rooting the femur bone back)- take front foot wider to stretch the medial hamstrings - eka pada kindenyasana 2 (optional)
On side (I call this super model pose) grab top foot uttitha pada b
On block psoas stretch (block goes under low back, on leg straight heal on the floor other knee toward belly, then take knee out wide with hand you can use other hand to hold opposite pelvis for stability. Watch alignment! Tendency is for lower thigh to pop forward and externally rotate and knee possibly hyperextend. Tone leg, heal down, shin up, thigh down, medial leg internally rotates) 
Supta padangusthasana B 

Apex

utthita padangusthasana B 2x (grab pinky edge of foot in hand, hinge forward (similar to Ardha uttanasana) active legs tip bottom/ standing knee forward thigh BACK, extend foot into resistance of hand out to the side (like a ninja) the leg doesn't have to straighten the alignment actions are more important then the depth of the pose, keep the alignment of that bottom leg and use the actions of the hips to bring the torso upright. If your extra modbil and you get upright and your lifted leg hip is higher then your standing leg hip scoop the hip of the lifted leg under more and lift your belly. Root down through the earth and rise up through the spine)

Cool down 
Double pigeon 
upavista konasana root femurs (active legs, push heals into floor drag them towards hips this action should lift the top of the shins up, keep the shins lifting up while rooting the sit bones down and thighs down. IF you hips are really mobil tone belly in and up)
Dandasana (I think this pose is so difficult, its like Ardha uttanasana but the floor is unforgiving, same actions, active legs, press heals down drag them toward hips until top of shin lift root femurs down, create a lumbar curve and extend spine up.)

Shavasana