Hi!

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!!

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. 

Senior Yoga Sequence of the week

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

Tadasana

 



Urdhva Hastasana with belt around forearms



Uttanasana

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

Savasana

**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.

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.  

Padangusthasana

Paschima Namaskarasana

Parsvottanasana-full pose

Padahastasana

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

Bharadvajasana

Triang Mukhaikapada Paschimottanasana
Savasana

Thank-you

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!

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!

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 hand....you 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 room......you can do it!
Parigasana
Dandasana at wall use belt for arms for Urdvha Hastasana
Chatuspadasana
Sarvangasana
Savasana

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

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!