Wednesday, December 14, 2011

A sequence for everyone!

In honor of Gurujis birthday,  here is a sequence for all to enjoy.  As always, be present in mind, spirit, and breath.  If you know you need a brick/chair or even a wall for these standing poses please use it.

Bharadvajasana I
Marichyasana III and I
Adho Mukha Svanasana
Parivrtta Trikonasana
Parsvottanasana-hands to bricks
Parsvottanasana-Classic asana
Uttanasana-Classic asana
Supta Tadasana
Supta Padangusthasana I, II, and parivrtta
Urdvha Prasarita Padasana 90 degrees only
Upavistha Konasana-use chair for head and arms
Janusirsasana-use chair for head and arms
Viparita karani with bolster


Happy Birthday Guriji. B.K.S. Iyengar is 93 and going strong.

"Yoga, an ancient but perfect science, deals with the evolution of humanity. This evolution includes all aspects of one's being, from bodily health to self-realization. Yoga means union -- the union of body with consciousness and consciousness with the soul. Yoga cultivates the ways of maintaining a balanced attitude in day-to-day life and endows skill in the performance of one's actions."

Thursday, December 8, 2011

Sequence from Northglenn Wednesday

Standing Poses
 Adho Mukha Virasana-twisting to the right,  pressing outer left hip down to get extension through low back and sacral band, then to the left and pressing outer right hip down to get extension
Jathara Parivartanasana with knees bent (if you have a friend around, have them help you keep your opposite shoulder down and and 2nd person to help you move your top hip away from your shoulder)
Adho Mukha Svanasana
Utthita Trikonasana
Parivrtta Trikonasana
Ardha Chandrasana
Parivrtta Parsvakonasana
Parivrtta Ardha Chandrasana-move into this pose from Parivrtta Trikonasana 
Adho Mukha Svanasana
Adho Mukha Virasana-repeat that sequence from the beginning
Viparita Karani

**Do all poses twice and focus on the revolving of the abdomen,  but keeping the hips neutral.  Notice the connection of the mound of the big toe and the movement of the outer hip to draw it in and back.  Keep balanced in the revolved poses by pressing the back heel as much as the front big toe mound.  Breath and have fun because you are doing yoga!

Tuesday, December 6, 2011

Sutra of the Week

II.28 yoganganusthanat asuddhiksaye jnanadiptih avivekakhyateh
*By dedicated practice of the various aspects of yoga, impurities are destroyed: the crown of wisdom radiates glory.

**Patanjali sums up the effects of yoga in this one sutra.  He says that by regular and devoted practice, the impurities of the sadhakas body and mind are consumed,  the causes of afflictions removed and the crown of wisdom is acquired.  This wisdom and achievement keep the sadhaka innocent and free of pride.  Yoga can cure or lessen our physical, mental, moral, and spiritual sufferings. Perfection and success are certain only if one practises with love and whole-hearted dedication. 
-Light on the yoga sutras-BKS Iyengar

Enough said.

Yoga for Bone Health

Here is a blog entry from my friend Lisa at Santosha yoga in Denver:

Did you know that bone loss normally begins at the age of 30? In the average population, 55% of people older than 50 years of age will have low bone density. Women are as likely to die from a hip fracture as from breast cancer. Men are more likely to have a hip fracture than prostate cancer. Yoga to the rescue!I am excited to share the results of a study done on bone loss and yoga. The study was conducted by Dr. Loren Fishman and Ellen Saltonstall, who presented the results in March of 2009. All participants in the study had already been diagnosed with osteoporosis or osteopenia (a pre-cursor to osteoporosis). Participants were an average age of 68, and had a bone density test done at the start of the two year study for a baseline . The control group made no changes, while the experimental group only performed ten minutes of yoga a day. They were given ten yoga poses, holding each pose for 20 to 30 seconds, with a 5 to 10 minute Savasana following the sequence. After two years, another bone density test was performed. The control group showed a T-score loss of -.12 of the spine, and -.07 of the hip. The Yoga group showed the average T-score improvement of .69 of the spine, and .87 of the hip. (Bone Mineral Density is measured in T-scores, as provided by DEXA scans, as well as blood and urine tests). We’ve all heard that impact exercises stimulate bone growth, but gravity is only second best to the action of muscles pulling on the bones. Yoga poses act on the bones by “applying forces of opposing muscle groups to them that greatly exceed gravity, stimulating bone cells (osteocytes) to create more bone.” Dr. Fishman also said, Yoga helps grow bone mass, but because yoga poses pull and stretch the bones from every conceivable angle, yoga also may stimulate the formation of a bone structure that is able to resist greater amounts of pressure, as well as many different types of challenges”. Dr. Fishman also found the bone stimulating effect was found to begin at 12 seconds of holding a pose, and continued to increase until 72 seconds, after which there was no increase in effect.In conclusion, yoga has been proven to be beneficial in stimulating bone growth, even in older patients already displaying bone density loss. Doesn’t it make you want to get your Down Dog on?

Thursday, December 1, 2011

Sequence from Womens class

Adho Mukha Virasana
Baddhakonasana with brick in between feet at the wall,  go thought all 3 sides to help open hips.  Remember buttocks down,  lumbar to wall, and thoracic spine in
Siddhasana-use blankets if it is difficult to press shins and feet to floor to help extend spine.
Adho Mukha Svanasana-heels halfway up the baseboards
Adho Mukha Svanasana with a yoga slave.....have them press the heels of their hands to the outer edges of your sacrum to help extend spine and straighten legs.
Ardha Uttanasana-hands as high as the hips,  feet under hips. Press hands into wall to extend hips away from ribs to make the spine LONG!  Legs straight.
Uttanasana-full pose with feet hip width
Uttanasana-full pose with feet together
Padangusthasana-full pose
Prasarita Padottanasana-full pose 3 min
Dandasana at wall, measure heels distance away for L-pose
L-pose,  the 1st phase of a handstand.  Hands are where the brick was,  turned out.  Take a short dog pose (the corgi!!)  Then when you feel strong,  walk the feet up the wall in line with the hips and breath ya'll.
Sirsasana with chairs
Purvottanasana with 2 chairs
Viparita Karani with bolster

Senior Sequence of the week

Tadasana with belt around wrists to help straighten arms

Uttanasana-lift knee caps to straighten legs
Adho Mukha Svanasana with chair
Balancing on one leg,  outer hip in and lifted leg hip down
Upavistha Konasana-use blaket under hips to extend spine if needed
Viparita Karani

Wednesday, November 23, 2011

Sutra of the week

Sutra 1.2
Yogah cittavrtti nirodhah
Yoga is the cessation of the movements of conciousness.

*This sutra is so special at this busy time of year.  Take time everyday to just be still and enjoy a little time of reflection.

Sequence from Iycd

Balancing and Inversions-Do this sequence with mindfulness,  stay present. 

Adho Mukha Virasana
Adho Mukha Svanasana xs 3 1st time feet and hands as wide as mat
Uttanasana 2xs both times with feet wide as mat,  lift those thighs ya'll!
Tadasana with Urdvahastasana,  Baddanguliasana,  Paschima Namaskarasana
Vrksasana xs2
Utthita Trikonasana
Uttanasana full pose
Utthita Hasta Padangusthasana 3xs 1st time just lift leg,  2nd time slowly straighten leg, 3rd time move away from the wall:-)
Utthita Trikonasana
Ardha Chandrasana xs 2 
Adho Mukha Svanasana
Urdvha Prasarita Padasana


Thursday, November 10, 2011

Senior Sequence of the Week

Adho Mukha Svanasana with chair
Trikonasana with chair

Urdvha Hastasana seated,  focus on pressing feet,  lift chest and breath!!
Bhardvajasana with chair

Hey Ya'll let's balance,  attention to outer hip and four corners of feet.
Use this as savasana,  stay          10 min. 

Tuesday, November 1, 2011

IYCD Sequence Level 1

Level 1-standing poses
Supta Padangusthasana (use 1 belt around top of thigh and around the opposite foot to create a traction effect of outer hip,  use 2nd belt for straight leg)
Supine twist (use your yoga helper ....:) help keep opposite shoulder down)
Adho Mukha Svanasana with hands on chair at the wall
Utthita Hasta Padangusthasana with lifted heel on chair,  foot pressing into wall 
-2nd time,  take arms over head and emphasize lifted leg hip down,  standing leg hip in
-3rd time,  left fingertips at the wall,  lift right leg and hold big toe with your peace fingers,  bring knee close to outer ribs,  pull arm bone into socket
-4th time,  try to straighten the leg a little!!
-5th time,  BALANCE in the middle of the room:)
Utthita Trikonasana
Parivrtta Trikonasana 
Parivrtta Parsvakonasana
Uttanasana,  resting
Sirsasana with 2 chairs
Ardha Halasana
Eka Pada Sarvangasana
** The students in this class have been in my level 1 for 1 year or longer. 
**  This should take you a full 1.5 hours.  Take a long savasana and smile:)

Kquvien's Iyengar Yoga: Prashant

Kquvien's Iyengar Yoga: Prashant: When I was in India just a few months ago for July, I gained a new appreciation for Prashant, Mr. Iyengar's son. Prashant demands that we...

Wednesday, October 26, 2011

IYCD Tuesday Sequence

Urdhva Hastasana
Urdhva Baddanguliasana
Trikonasana (back heel at wall)
Ardha Chandrasana(at wall)
Prasarita Padottanasana *full pose
Adho Mukah Svanasana with hands at wall and brick supporting head
Sirsasana (use chairs if you have them,  if not classic  pose)
Viparita  Dandasana (go in and out a few times to get the spine going,  then stay for a few minutes)
Sarvangasana with variations (use chair for feet)
Ardha Halasana (feet on chair)
Bharadvajasana in chair
Savasana with calves in the seat of the chair

**take your time and focus on breath.  Stay present in the pose:)

Tuesday, October 25, 2011

Senior Sequence of the week

Downward Facing Dog with the chair
Upward Facing Dog with Chair

Warrior 1 prep with back heel lifted to maintain level pelvis

Warrior 1

Setubandha with brick under sacrum and knees belted to hip width apart

Baby back arch at the wall

**Take your time through this sequence,  breath, and be sure to keep low back and tailbone long.  
 **After this sequence do downward facing dog again with the chair,  legs up the wall,  then end with a long savasana.  Have bolster under knees if needed. 

Monday, October 17, 2011

Sutra of the week

I passed.  This experience has been great.  I am especially happy that I shared this time with my husband and my fellow teacher.  When someone says to me,  it is what you make it.  It is true.  It is always true.
With all this I am still happy to wake up,  do pranayama and read  the sutras. I was not sure if after all this I would want to.  Just want to say this,  it works.  If anyone ever had any doubts about this method of yoga and what it does for the mind, body, and soul connection, have no fear.  Really,  no fear.  Whats the point.  Live the truth and be happy.  That is what we can do day to day.  

Sutra II-43 Kayedriya Siddhir Asuddhi Ksayat Tapaasah
!. By austerity, impurities of body and senses are destroyed and occult powers gained.
2. Self-disciplin (TAPAS) burns away impurities and kindles the sparks of divinity.
3. Through destruction of impurities, practice of austerities brings about perfection of the body and the organs.
4.  By-purificatory-actions, the removal of impurity and attainments of the physical body and the senses.

**  These are all different translations from these authors respectively:
Sri Swami Satchidananda-1978
BKS Iyengar-1993
Swami Hariharananda Aranya-1963
Rama Prasada-1912


Tuesday, October 4, 2011

Sequence from IYCD Tuesday Level 1

Here it is!
Virasana with arm work
Adho Mukha Svanasana to Uttanasana 2 times
Utthita Trikonasana  (1st time top hand on hip turn trunk forward and take top shoulder back)
Virabhadrasana II (go back and forth a few times from bent knee to straight to get the alignment of the front knee,  2nd time do full pose)
Parsvakonasana (do at the wall with emphasis on back leg extension and brick in front of heel for front knee alignment,  2nd time do full pose)
Adho Mukha Svanasana with hands at the wall to work on spinal extension
Sirsasana in between two chairs (if you do not have chairs,  do prasarita padottanasana with head down)
Chatush Padasana
Sarvangasana and Ardha Halasana

Take your time and breath.  You can do it!

Monday, October 3, 2011

Light on Yoga

This morning I am reviewing my readings for assessment.  (which is in 2 weeks)  Starting with Light on Yoga written by BKS Iyengar in 1966.  Some say this is the 'bible',  I use this word loosely,  for all yoga practioners to read.   In the introduction  it begins with, "What is Yoga?"  I love this next part,"....the yoking of all the powers of the body, mind, the emotions, the will, which that Yoga presupposes;  it means a poise of the soul which enables one to look at life in all its aspects  evenly."

As you go through your day,  think on this when doing your practice,  while driving, while talking,  when you are being still.  Anytime you begin to let your emotions dominate what is reality of your life,   know you are in control and by the practice of this yoga,  you can be closer to your own inner light.

Sunday, October 2, 2011



Sam & Jack
Jack (actually John!) Hitchings is now 89.  Here he is in all his glory.  Originally from Whales,  he has traveled the world and so adventurous.  The other picture is Sam,  he and Jack are two peas in a pod.  Sam is from Scotland so he and Jack keep me on my toes to keep things new and fun. 

Thursday, September 29, 2011


2 1/2 weeks left before assessment.  Good thing I have been preparing for this.  I taught  a 40 minute sequence today and it was humbling.  I know I have done it before, even with a video camera in my face.  This was different though.  All I know is that I am so happy to have Donita as my mentor.  I would in no way be ready for this without her guidance, patience, and good sense of humor.  I will get back to more posting of poses and sutras in the next few days.  

A little update,  the senior class has grown from about 16 to 23.  It is amazing to see these people so dedicated to health and well-being.  I am once again amazed and inspired!  Thank-you!!

One last thing,  this is for Angela..........I am posting a picture of Jack.  He is 89 and an inspiration for us all.  You will fall in love with this guy!!

Tuesday, September 20, 2011

Sutra of the week

II.43  kaya indriya siddhih asuddhiksayat tapasah

Self-discipline (tapas-a burning desire) destroys all impurities, perfecting the body, mind and senses,  so that consciousness functions freely and attains divinity.

This morning I am tired.  Actually mentally and physically tired.  The feeling comes at a time when I need to hunker down and study,  practice,  and get ready for the race this weekend.  I have never imagined I would be able to do all this in one day.  Reading the sutras and getting to the mat help to keep my mind and body refreshed, not dull.  I do feel that inner tapas finally coming through! Maybe it was Rajiv  this weekend who finally encouraged us all in the workshop to realize that it is NOT just about the body and the alignment.  It is about balancing out our thoughts and when we get to that stage in our practice we are NOW doing yoga. It is funny because we all think we are doing that until he is there putting us through the paces (his words) and keeps us so present by saying shoulder blades,  rotation,  breath,  all this keeps us in that very moment. 

**This week,  think about what keeps you going.  What pose, what instruction,  what sutra,  what quote,  whatever it is, keep it in mind each time you think you cannot do it.  Each time you are tired or sore,  you are not just your body. 

Thursday, September 15, 2011

Senior Yoga Sequence of the week

Here is the sequence I had Mary and Faye demonstrate yesterday.  Thanks ladies!


Urdhva Hastasana with belt around forearms


Adho Mukha Svanasana
If you have arthritis pain,  roll up your mat and put under heels of hands

Marichyasana (sit on blankets if it is hard to keep spine extended)

Legs up the wall

**Make sure you leave at least 15 minutes for this sequence.  Do all standing poses at least twice and the last two poses for at least 5 minutes each.

Wednesday, September 14, 2011

New Pose Index

Hi all,  I have put up the link to the Yoga Journal Pose Index so you can get to the poses in Sanskrit if you are not sure what they are.  Here is the sequence from IYCD yesterday (link to the yoga center and the senior center are also on the link list so you can see where and when I am teaching!):

Forward Extension Week :

Virasana with arm work
Dandasana with belt to keep big toes together (take arms up into Urdvahastasana)
Uttanasana use bricks to keep concave back, 2nd time bring feet together,  keep concave back, then take full pose.  
Paschima Namaskarasana
Parsvottanasana-full pose
Prasarita Padottanasana
Urdvha Prasarita Padasana (legs at 90 degrees-arms over head)
Handstand Prep-Dandansana with back at wall, measure then take a short dog and walk feet up wall at a 90 degree angle
Sirsasana prep lifting one leg at a time
 Sarvangasana and Halasana
Triang Mukhaikapada Paschimottanasana

Tuesday, September 13, 2011


I am saying thank-you to those who have read this and given me feedback.  I am getting up pictures of poses and sequences for you all.  Let me know if there is something you would like to see.  Namaste and thank-you for reading!

Saturday, September 10, 2011

Sutra of the week

II.42 santosat anuttamah sukhalabhah
      From contentment and benevolence of consciousness comes supreme happiness.
  • As you go through your weekend,  be content with your body.  Be kind to those who surround you and love you.  You will in turn be joyus!

Tuesday, September 6, 2011

Sequence from today at IYCD-Level 1

Standing Pose Week:

Adho Mukha Svanasana
Tadasana at wall with Urdvahastasana
Vrksasana at wall (1st time with knee at wall, 2nd time with just can do it)
Utthita Trikonasana (back foot at wall emphasis on external rotation of thighs)
Virabhadrasana II  (brick at shin,  lift front of pelvis off front thigh by pressing front of heel)
Parsvakonasana with back heel at wall
Parsvottanasana with two bricks (concave back only)
Ardha Chandrasana in middle of the can do it!
Dandasana at wall use belt for arms for Urdvha Hastasana

** This sequece is for level 1 students at the Yoga Center:)  Happy Yoga!

Monday, September 5, 2011

Sequence of the week

Ardha Uttanasana

Upavistha Konasana
Upavistha Konasana (use wall if it is difficult to sit with extended spine-also use blankets under sitting bones if more support is needed)
Viparita Karani (for the 1st time, just legs up the wall,  nothing under hips,
 use blanket under head if needed)
 **Take at least 10 minutes for this sequence.  It is a good one to do before going to bed,  stay in legs up the wall for at least 5.

Senior Yoga Class

Senior Class at Northglenn Recreation Center 
Class is on Monday & Wednesdays from 10:30-11:45 am
Come join us!  

Wednesday, August 24, 2011

Maintenance Week

All is going well at the Rec Center this week.  Loads of cleaning and painting.  When it reopens we will all rejoice and dance!!  Looking forward to seeing everyone next Monday and see if you all practiced.

Tuesday, August 16, 2011


This is my Senior Yoga Class.  Age range 58-88.  These people constantly inspire me and encourage me to find the fun in life and in yoga.  I thank them,  this is the reason I am doing this blog now.