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:-)
Uttanasana
Garudasana
Utthita Trikonasana
Ardha Chandrasana xs 2 
Adho Mukha Svanasana
Sirsasana
Urdvha Prasarita Padasana
Sarvangasana
Savasana

 

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. 

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 ....:)....to 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 
Parsvakonasana
Parivrtta Parsvakonasana
Uttanasana,  resting
Sirsasana with 2 chairs
Sarvangasana
Ardha Halasana
Eka Pada Sarvangasana
Savasana
** 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:)

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