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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IYCD Tuesday Sequence

Tadasana
Urdhva Hastasana
Urdhva Baddanguliasana
Trikonasana (back heel at wall)
Parsvakonasana 
Ardha Chandrasana(at wall)
Uttanasana
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:)

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.