Hillary's Yoga Practice Podcast

In this episode get ready to move your body, flow into forgiveness and enjoy the ART OF BECOMING YOU!

*Not for Beginners

Join me for a special free tele-workshop on 1/25 : Sign up here: http://bit.ly/XiaIxk

A special Thank you to Alexis Wolfer of the Beauty Bean - http://www.beautybean.com

Get rid of back and neck tension and feel AMAZING in your body.

- Hip openers

- Shoulder openers

- End with a yummy relaxation

See you on the other side.

xo,

Hillary

This free yoga podcast is inspired by the famous quote from Dr. Martin Luther King Jr. -- I HAVE A DREAM.

Click here now to get a LOVE NOTE from your SOUL Get Your Free Dream Committment Guide, Now.

In this Anusara Yoga Podcast, you will go deep into your heart of hearts, souls of souls and challenge your body to identify your SOULS DREAM. THIS IS NOT FOR BEGINNERS!

We begin with a warm up, then standing poses, a few cool transitions to challenge you, basic back bends then some supine poses. It's perfect to get clear, reduce your busy mind and have fun. Grab a journal and keep it by your mat, it may inspire you to jot down some insights.

Mentioned in this Yoga Podcast :

Your Souls University

A bad day for your ego is a good day for your soul. - Michael Beckwith, Founder Agape Spiritual Center

Let me know in the comments what you think about this class.

Namaste.

YES : a new class I know it's been waaaay too long. It's up and you are gonna love it.

This is a great free yoga podcast to get clear from any anxiety, feeling of being alone or not knowing what to do.

Enter to win a free spot to Kripalu for a weekend retreat with me June 24-26.
Click this link to enter... it's that simple.

A good balanced with: Sun salutes, hip openers, shoulder openers, twists, thigh stretch + simple back bends.

mentioned in this free online yoga podcast:

Quote by Dr. Douglas Brooks : "We are home wherever we are, right now. What's crucial isn't that we make our way back home to our original nature but that we learn how to experience our current condition, whatever it may entail, as the very gift of embodiment."

Tribal Truth

We explore the mala's : dust, film on the mirror of the heart, a veil that creates a feeling of separation.

Anava Mala : heart : veils our divine will. you feel sense of lack, unworthiness, incompleteness, sadness.

Mayiya Mala : veils divine knowledge. creates a perception of being separate, leads to anger, conflict, hatred.

Karma Mala : veils freedom of action. you feel feelings of being not able to accomplish actions, anxiety, fear of resources.

and the 3 A's of Anusara Yoga.

Dig Yoga : great yoga studio in lambertsville and soon in philly.

Go here for Your FREE GIFT! Living Wellness Kickstart

3 Week Living Wellness Kick Start Program with Hillary

YES, Radiant health and well-being can be yours! YOU need to get my FREE 3 Simple Step “Living Wellness” Kick Start Program that will give you the real tools that work to

Stop feeling all alone, worried that there is no one to help you.
Find peace in your life & never lose yourself again to your suffering
Discover balance and let go of the prison of overwhelm.

I would love for the next life I change to be yours.

GO here to Get Started!

So happy to offer you #71 mixed level free yoga podcast that will take you deep into your being. You will discover how you can shift how you show up in the world to be more receptive and loving.

Disclaimer: if you are a newbie please check the beginner classes here in the podcast: Here is a good one!

Namaste!

Hillary

Mentioned in class:

The Incredible Dr. Douglas Brooks

What is my Hyoid Bone

SEE BELOW:



Join my community networks:

ADD YOURSELF to my facebook group Hillary’s Yoga Practice Podcast & Be one of the First to Find out about New Happenigs!

Whowsa! I did it #70 free online yoga podcast - never expected I would do it. And this class is chock full with my special
guest Kris Ward of Abundant Yogi. We work on how we have expectations
of others, ourselves and then find the truth within our practice of
Yoga.

Here are quick links so you can further your practice on and off the mat.

Kris Ward - Abundant Yogi.com

HillaryRubin.com - grab your free Audio Series to relax, renew & de-stress!

Yoga Hub.com/Hillary (March 25th Get on this ASAP!)

Join my community networks:

ADD YOURSELF to my facebook group Hillary’s Yoga Practice Podcast & Be one of the First to Find out about New Happenigs!

Are You used to running yourself on empty during the holidays? (from: exhausted) You have
your practice to refill, revive and remember all your blessings. Enjoy
this class it was specifically designed for Your to honor yourself then take care of Your to do lists!!!!!! (to: excited)

Enjoy this as a gift from me to YOU!(and let me know what you are wanting in your life)

Your partner in transformation,

Hillary

For my DVD Foundations

CLICK HERE NOW!!!!

Join my community networks:

ADD YOURSELF to my facebook group Hillary’s Yoga Practice Podcast & Be one of the First to Find out about New Happenigs!

Enjoy this FREE online audio yoga podcast class and to click the following link to get a a taste of my New Yoga DVD Foundations.

(In order to receive your copy of the Ultimate Relaxation Healing
session sign up for the newsletter) or Get Your Copy of Yoga
Foundations with Hillary Rubin Today! You will be happy you did and please share this with your friends & family!

(pls forgive me for not having the yoga pictures and yoga sequence listed, hey but I got this up!!!)

My Free Monthly Tele-classes to help those diagnosed with Multiple Sclerosis & Autoimmune AskHillaryNow And there is a special Facebook Page!!!!!!!

I am so happy to share with you The Four Agreements - Don Miguel Ruiz & Tell me what you thought of the theme on my facebook group page !!!!!

Join my community networks:

ADD your FACE to my facebook group Hillary’s Yoga Practice Podcast

You are invited to be part of my movement to take any diagnosis (Multiple Sclerosis, auto-immune disease and others) and transform them into a platform for healing. As you know I have offered over 60 yoga classes in the style of Anusara. Now is the time to take the teachings and apply them as I have to my diagnosis of MS and transform our challenges into opportunities. Tell your friends, family, co-workers and even doctors to come aboard!!!! Ask your questions and see how our coming together will shift how we see diagnosis as a problem into a teacher.

Join my facebook group
http://www.iamnotamess.com

CONTEST • CONTEST • CONTEST • CONTEST • CONTEST • CONTEST • CONTEST

ENTER NOW TO WIN MY YOGA DVD!!!!

Take 2 Action Steps NOW :

1. Sign up for my newsletter
and you will be one of the first to know when the new site is launched,
save a spot for my free upcoming tele-seminar and other groovy
discounts for products I LOVE!!!

2. Leave a Comment and share how you are Dancing Fearlessly in YOUR Life!

_____________________________________________________________________________

Join Intent.com - This is an amazing community - set your Intent today!

Join my community networks:

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PRESS LOVE - Please leave a comment!!!!!

thank you stacie for the love... Samadhi in the City

thank you kasey for the love... JOIN YOGA MATES: Interview with Hillary

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All levels Anusara ® Yoga Podcast Sequence :

Sukhasana All 4's - Hands & Knees Down Dog Uttanasana - Standing Forward Bend Samasthiti or Tadasana with Hands in Anjali Mudra

Urdvah Hastasana - Hands Over Head Uttanasana - Standing Forward Bend Lunge to a Deep Lunge Down Dog Plank Pose Plank to Chattarunga Dandasana to Cobra Down Dog Lunge to Twist

Down Dog Plank to Chattarunga Dandasana to Cobra

Down Dog Vashistasana - (A) Side Plank /(B) Variation

(A) (B)

Down Dog Vira II - Warrior II to Reversed Warrior

Chattarunga to Down Dog Vira II - Warrior II to Ostrich/Bound Warriorr w/hands clasped behind back Straight Leg Lunge then Bring Arms Inside - Hip Opener -

Bound Parsavakonasana - Bound Side Angle - Down Dog Trikonasana - Triangle Down Dog to Down Dog Split Balasana - Childs Agnistambasana - Fire Log

(watch out for sickling ankle)

Eka Pada Bekasana - Thigh Stretch -

Dhanurasana - Bow

Balasana - Childs Down Dog Anejaneasana Thigh Stretch-

Down Dog Dhanurasana - Bow Balasana - Childs Supta Padangusthasana - Supine Hamstring Stretch Supine Twists Savasana - Corpse Pose

Namaste!

THANK YOU FOR ALL OF YOUR LOVING SUPPORT!!!

YOU MAKE MY LIFE RICH AND MEANINGFUL!!!!!

Please
enjoy this free online podcast you can enjoy at the end of the day, in
the morning or anytime you want to de-stress and connect to the true
essence of yourself.

Mentioned in this yoga podcast:

Yoga Month Denver - Sign up and share with your friends...... check out the zine
Fit Yoga pg. 67 - buy the issue (The lovely Sara Avant Stover - check her out)
Twitter Itunes - write a review and share with your friends & family they will love you for it!!!!

(Please forgive me for not posting yoga pictures for you to view hopefully this week I will get to it ;)

Podcast Yoga Sequence for All Levels: Yoga stretches and relaxation.. yummy and great to calm down

Sukhasana - Easy Posture All 4's - Hands & Knees Down Dog Uttanasana - Standing Forward Bend Urdvah Hastasana - Hands Over Head Standing Forward Bend
Lunge to a Deep Lunge
Down Dog Plank Pose to Belly then Locust Variation (Salambasana) Lunge to Twist Sun Salute - Plank, Belly to Cobra to Down Dog Standing Forward Bend with Shoulder Opener (Hands Clasped) Urdvah Hastasana - Hands Over Head
Samasthiti or Tadasana with Hands in Anjali Mudra Hands Over Head Standing Forward Bend Lunge to Anejaneasana - Lunge with Knee on Floor
Variation of Parvritta Parsvakonasana - Revolved Side Angle Down Dog Child'e Pose Extended Savasana with Blankets

Purchase my new I AM NOT A MESS (tm) YOGA DVD FOUNDATIONS - this is where you begin from the base to become stronger and feel better!

Get to the foundation, your feet how do you walk and if
you want to find better health in your knees, hips let's begin with our
feet.

[youtube=http://youtube.com/watch?v=jpr1cr0c0Uc]

Check out these great products (the clothing I am wearing & props) to better assist YOU with your foundation off the mat:

Earth Shoes - These shoes rock and keep your in great alignment

Beyond Yoga - Great clothes and listen to my interview with the designer/owner Jodi Guber Alternative Apparel - Conscious clothing for the people!!!!!

Hugger Mugger - Looking for a meditation cushion - seek no more...

Namaste!

Its been a while and busy with creating products to assist you at
home and on the road. You may be thinking what is she been up to - YOGA DVD's . I am excited to share and be working on the first one for a Sept 2008 release while I travel with Yoga Month 2008 around
the states. Enjoy this free Yoga podcast class - the focus is on seeing
if we give or receive more in our life. Use this yoga class to make
your vessel stronger for both. Let's make this world work for us all
and see its important to be on both ends as this is how our breath
works and nature works!

CLICK ON THE PURCHASE BUTTON or DONATE FOR ALL THE SWEET ONE'S IN THE PAST!!!

TAKE ACTION!

Mentioned in this free online yoga podcast:

John Friend and Anusara Yoga Prana Patanjali Yoga Sutras

Mixed Level Yoga Podcast Sequence:

Sukasana - Easy Posture

All 4's Hands and Knees

Down Dog

Uttanasana - Standing Fwd Bend

Urdvah Hastasana - Arms Overhead

Uttanasna

Straight Leg Lunge

Uttanasana

Plank to Chattarunga Dandasana to

Cobra - Nagani Madasana - Intoxicated Cobra (Rocking Side to Side)

Crescent

Plank, Chattarunga, Cobra, Down Dog

Vira II - Warrior II to Utthita Parsvakasana - Extended Side Angle

Plank, Chattarunga, Cobra, Down Dog

Vashistasana - (A) Side Plank /(B) Variation (A) (B)

Balasana - Child

Parvritta Balasana - Twisted Child

Dolphin with Clasped Hands

Pigeon

Pigeon Thigh Stretch

Salambasana - Hands Interlaced Behind Back

Dhanurasana - Bow

Setubhanda - Bridge

Urdvah Dhanurasna - Upward Facing Bow or Bridge Again

Eka Pada Dhanurasana - One Legged (switch sides ) or in Bridge

Knee to Chest then Twist

Supta Upavistakonasana - Supine Wide Angle

Knees to Chest

Savasana - Corpse

Namaste!

Mentioned in this free Anusara Yoga Online Yoga Podcast:

THANK YOU ALL FOR YOUR LOVE AND SUPPORT !!!!!

- COME AND JOIN ME AT , email me for more info hillaryrubin1@gmail.com

* MUDRA MOMENTS RETREAT*

THE HEART OF GOODNESS: Finding the Divine in the Everyday

JULY 2008 - Yoga, Discussion, Community and Heart!

WITH ELSIE, ME AND DR. DOUGLAS BROOKS!!!!!!!!

Join my community networks:

ADD your FACE to my facebook group Hillary's Yoga Practice Podcast

Free Online Yoga Podcast Class Sequence:

Tadasana - Mountain Pose

Uttanasana - Standing Fwd Bend

Straight Leg Lunge to Twist -

Plank to Belly to Salambasana - Locust with Hands Interlaced

Cobra Pose

Down Dog Twist -

Vira II - Warrior II to Reversed Warrior

to Ardha Chandrasana - Half Moon

Down Dog -

Uttanasana - Standing Fwd Bend

2nd Side

Uttanasana - with Shoulder Opener

Squat Hip Opener - Tittibasana Prep (Fire Fly)

Uttanasana

Tadasana to Tree Pose with Eagle Arms - (this is the arm position)

to Vira III- Warrior III -

Uttanasana to Vinyasa (Down Dog, Plank Chattarunga, Cobra)

Crescent then Twist Opposite Elbow to Knee (Parvritta Parsvokonasana)

Childs Pose -

Gomukhasana - Cow Faced Pose

Baddha Konasana - Bound Angle then do a Twist

Knees to Chest

Supta Upavista Konasana - Supine Wide Angle

Knees to Chest

Core Strengthening

Knees to Chest

Savasana or Meditation

Namaste!

Mentioned in this free Anusara Yoga Online Yoga Podcast:

Yoga Month

HUB * Humanity Unites Brilliance *FOR MORE INFO EMAIL ME ( my page )

* MUDRA MOMENTS RETREAT* WITH ELSIE, ME AND DR DOUGLAS BROOKS!!!!!!!!

Join my community networks:

ADD your FACE to my facebook group Hillary's Yoga Practice Podcast

This is what Vishnu Mudra looks like (this is not my hand) - Nadhi Sodhona - Alternate Breathing

Close the right nostril with your right thumb and inhale through the left nostril. Do this to the count of four seconds.
Immediately close the left nostril with your right ring finger and
little finger, and at the same time remove your thumb from the right
nostril, and exhale through this nostril. Do this to the count of eight
seconds. This completes a half round.
Inhale through the right nostril to the count of four seconds.
Close the right nostril with your right thumb and exhale through the
left nostril to the count of eight seconds. This completes one full
round.

Start by doing three rounds, adding one per week until you are doing seven rounds.

Alternate
nostril breathing should not be practiced if you have a cold or if your
nasal passages are blocked in any way. Forced breathing through the
nose may lead to complications. In pranayama it is important to follow
this rule: under no circumstances should anything be forced. If you use
the nostrils for breath control they must be unobstructed. If they are
not, you must practice throat breathing.

Sequence of Anusara Yoga Podcast Level 1/2 Class:

Downward Facing Dog

All 4's to Variation with Opposite Arms Extended

Pigeon Prep

Down Dog to Plank to Salambasana - Locust Pose

Cobra to Down Dog

Wide Stance to Prasarita Padottanasana

Warrior II

Vinyasa (Plank, Chattarunga or to Belly to Cobra)

Child to Down Dog

Triangle to Half Moon

Uttanasana - Standing Fwd Bend

Malasana - Garland with a Twist

Bakasana - Crane Pose

Navasana - Boat Pose

Squat to Bakasana

Chattarunga or Belly

Ardha Bekasana - Thigh Stretch

Child

Anejane - Low Lunge

Down Dog

Sukhasana - Easy Seat for Alternate Breathing

Sukhasana - Easy Seat with Twist

Baddha Konasana - Bound Angle

Meditation or Savasana

Namaste!

Mentioned in this free Anusara Yoga Online Yoga Podcast:

Yoga Month HUB * Humanity Unites Brilliance *FOR MORE INFO EMAIL ME ( my page )

Join my community networks & subscribe to ADD your FACE to my facebook group Hillary's Yoga Practice Podcast

BLOG LOVE:

YOGA MAMA TAHNEE'S YOGA SPACE DUCK YOGA

Free Online Yoga Sequence for Level 1/2 Students:

Sukasana

Childs Pose -

Down Dog to

Uttanasana- Standing Fwd Bend

Clasp Hands Stretch Arms Over Head

Urdvah Hastasana - Hands Over Head

Uttanasana - Standing Fwd Bend

Down Dog to Plank to Belly

Prone Position (great for lower back pain)

Cobra Pose

Down Dog to Lunge to Twist

Uttanasana to Plank to Chatarunga (or belly) to Cobra

Down Dog to Crescent Pose

Uttanasana to Urdvah Hastasana - Hands Over Head

Vinyasa: Uttanasana to Plank to Chatarunga (or belly) to Cobra

Down Dog to Trikonasana (Triangle)

Down Dog

Vashistasana

Down Dog

Child's Pose -

All 4's Lower Elbows

Dolphin Pose

Child's Pose - to Down Dog

Vinyasa

Down Dog to Malasana

Bakasana - Crane 2 x

Down Dog

Ardha Chandrasana -

Down Dog to Uttanasana

Thigh Stretch -

(Option to do Standing Thigh Stretch)

Dhanurasana - Bow Pose

Child's Pose -

Bridge Pose to One Legged Bridge

Bridge or Urdvah Dhanurasana

Janu Sirsasana - Head to Knee Pose

Dandasana

Paschimottonasana - Seated Fwd Bend

Meditation

Savasana

Namaste!

Mentioned in this free Anusara Yoga Online Yoga Podcast:

Yamas and Niyamas (one reference and there are more for sure) A Season For Non-Violence - Begins Jun 30 - Apr 4 (64 days) Mahatma Gandhi Dr. Martin Luther King Speaker of Dr. Kings work was Gerald C. Rivers - no website :( Sianna Sherman HAPPY BIRTHDAY ELSIE !!!!

BLOG LOVE....

Yogademia Life-In-Abundance

Join my community networks & subscribe to ADD your FACE to my facebook group Hillary's Yoga Practice Podcast

Free Online Yoga Sequence for Level 2/3 Students:

Sukasana

All 4's - Hands and Knees

Down Dog

Straight Leg Lunge with Twist -

Plank to Chattarunga to Cobra

Crescent

One Legged Dog - Prep for Handstand

Uttanasana - Standing Fwd Bend

Urdvah Hastasana - Arms Overhead

Uttanasana

Standing Split -

Samasthiti - Mountain Pose with Hands in Anjali Mudra

L-Pose

Uttanasana

One Legged Lifted in L-Pose

Uttanasana

Down Dog

Crescent to Warrior III to Tree Pose

Plank to Chattarunga to Cobra or Updog

Handstand at Wall - Slide Feet Down and Take Hips to Wall then Scoop Tailbone

Child's Pose

Handstand with Tree Legs -

Uttanasana

Eka Pada Bekasana - Thigh Stretch -

Parvritta Balasana - Twisted Child's Pose -

Down Dog

Parsvottonasana -

Sukasana - Easy Seat or Savasana- Corpse

(you may want to do a twist before and hug your knees into your chest)

Namaste!

Mentioned in this Free Online Yoga Class Podcast :

Dr. Martin Luther King program on KPFK Marianne Williamson Agape International Spiritual Center Anusara Universal Principles of Alignment - Good to read!!!

YOGACASTING with Hillary Rubin iProng Article

A BIG - Thank you to Bill Palmer and E*star LA

schedule for 2008

*****YOU ARE INVITED TO MY MEXICO YOGA RETREAT *****

GIVE YOURSELF THE GIFT OF YOGA IN PARADISE

Anusara Yoga with Hillary April 6-12, 2008

Heat your body and cool your mind with two Anusara Yoga classes a day, and a SPECIAL BONUS!!! a 3 hr Thai Yoga Massage Class with one of LA's top therapists - Deon De Wet. Also included is a personal thai yoga massage with him to assist you to unwind and enjoy yourself fully.

This
retreat is designed for all levels - from those with no yoga experience
including if you have physical injuries to more advanced practitioners.
Everyboy is welcome to honor their process of unfolding to enjoy their
own process of transformation. Between classes you'll have plenty of
time to relax on the beach, shop in town, unwind in your beautiful
villa or nuture yourself. You are free to make the best choices on your
vacation to find the peace that resides within you.

FOR MORE INFORMATION: Check this link or CALL 1-800-603-YOGA (9642)

__________________________________________________________________

ADD your FACE to my facebook group Hillary's Yoga Practice Podcast

Sequence for Beginners Free Online Yoga Podcast Class:

All 4's

Cat Cow Pose

Variation of Cat Cow -

Down Dog

Plank Pose

On your belly to Salambasana (hands clasped)

Child's Pose

Down Dog

Uttansana - Standing Fwd Bend

Down Hill Skiers Pose

Urdvah Hastasana - Hands Extended Over Head

Samasthiti - Mountain Pose/Pose of Alignment

Uttanasana - Fwd Bend

Straight Leg Lunge

Lunge with Knee to Floor -

Uttanasana - Fwd Bend

Plank Pose - Top of a Pus-up

Cobra

Child's Pose

All 4's to Down Dog

Parsvakonasana - Extended Side Angle

Down Dog

Child's Pose

Supta Padangustasana - Supine Leg Stretch

Supine Stretch

Knees to Chest

Savasana - Corpse Pose

Namaste!

Mentioned in this Free Anusara Online Yoga Class Podcast :

iProng Article - Thank you Bill Palmer and E*star LA schedule for 2008

*****YOU ARE INVITED TO MY MEXICO YOGA RETREAT *****

GIVE YOURSELF THE GIFT OF YOGA IN PARADISE

Anusara Yoga with Hillary April 6-12, 2008

Heat your body and cool your mind with two Anusara Yoga classes a day, and a SPECIAL BONUS!!! a 3 hr Thai Yoga Massage Class with one of LA's top therapists - Deon De Wet. Also included is a personal thai yoga massage with him to assist you to unwind and enjoy yourself fully.

This
retreat is designed for all levels - from those with no yoga experience
including if you have physical injuries to more advanced practitioners.
Everyboy is welcome to honor their process of unfolding to enjoy their
own process of transformation. Between classes you'll have plenty of
time to relax on the beach, shop in town, unwind in your beautiful
villa or nuture yourself. You are free to make the best choices on your
vacation to find the peace that resides within you.

FOR MORE INFORMATION: Check this link or CALL 1-800-603-YOGA (9642)

SIGN UP BEFORE JANUARY 6TH TO GET THE SPECIAL RATE!

__________________________________________________________________

ADD your FACE to my facebook group Hillary's Yoga Practice Podcast

TODD TESEN RETREAT in Turkey JUNE 3-9

BLOG LOVE - THANK YOU!!!

Yogademia Tahnee's Yoga Space Shrink Yourself Yoga Dreams Meggy's Journal (Japan) The Girl Who Cried Ephipany

Siva Nataraja - Lord Shiva Dancing the Lila Tandava (playful dance)

Level 2/3 Playful Yoga Sequence Geared to Open Your Shoulders and Heart:

All 4's - Hands and Knees

Down Dog

Uttanasana - Standing Forward Bend

Shoulder Opener at the Wall -

All 4's to Down Dog Split -

Uttanasana with Shoulder Stretch -

Plank Pose to Cobra Pose

On Belly Leg Lifted to Prone Posture (good for lower back)

Prep for Cobra Hands on Waist

Down Dog

Crescent Pose Down to a Twist -

Then into a Hip Opener -

Down Dog to Plank to Cobra (Vinyasa)

Down Dog to Uttanasana

Vinyasa with Updog

Ardha Chandrasana - Half Moon -

Ardha Chandra Chapasana - Sugar Cane in the Half Moon

Vinyasa to Pincha Prep (Forearm Balance)

into Picha Plank with Forearm Arms -

Childs Pose

Tree Pose with Twist

Standing Arch Back

Uttanasana to Down Dog

Anejaneasana Thigh Stretch-

Down Dog to Uttanasana

Baby Dancer -

Uttasana to Down Dog

Pigeon Prep with Up Dog Arms

Vinyasa

Jathara Parvitatsana

Happy Baby -

Knee To Chest

Savasana - Corpse Pose

Namaste

Mentioned in this Free Anusara Online Yoga Class Podcast :

yoga month 092008 - check it out and see if we are coming to your city.

Join 082009 Yoga Month Facebook Group and turn your passion into action.

?????ARE YOU READY FOR MEXICO?????

GIVE YOURSELF THE GIFT OF YOGA IN PARADISE

Anusara Yoga with Hillary April 6-12, 2008

Heat your body and cool your mind with two Anusara Yoga classes a day, and a SPECIAL BONUS!!! a 3 hr Thai Yoga Massage Class with one of LA's top therapists - Deon De Wet. Also included is a personal thai yoga massage with him to assist you to unwind and enjoy yourself fully.

This
retreat is designed for all levels - from those with no yoga experience
including if you have physical injuries to more advanced practitioners.
Everyboy is welcome to honor their process of unfolding to enjoy their
own process of transformation. Between classes you'll have plenty of
time to relax on the beach, shop in town, unwind in your beautiful
villa or nuture yourself. You are free to make the best choices on your
vacation to find the peace that resides within you.

FOR MORE INFORMATION: Check this link or CALL 1-800-603-YOGA (9642)

SIGN UP BEFORE JANUARY 6TH TO GET THE SPECIAL RATE!

__________________________________________________________________

?????FEELING TECHY?????

PLEASE JOIN MY NETWORKS and OTHER PODCAST:

ADD your FACE to my facebook group for Hillarys Yoga Practice Podcast

me, yogapod!

STRETCH YOURSELF off the mat - Listen to Mudra Moments -

Teachers Mentioned in this Yoga Poga Podcast:

Naime Jezzeny Dr. Michael Beckwith - Agape Dr. Douglas Brooks - Rajanaka Tantra

check out the amazing - Yogademia blog

-------------------------------------------------------------------------------------------------------------------------

Yoga Sequence for this Level 2/3 Free Anusara Online Yoga Podcast:

Down Dog

Down Dog with Twist -

Straight Leg Lunge then Bring Arms Inside (possibly elbows) -

Down Dog - Plank Pose to Cobra

Uttanasana - Standing Forward Bend (hold calves)

Urdvah Hastasana - Arms Stretched Overhead

Uttanasana- Lift Leg

Samasthiti - Pose of Alignment

Mat to wall then Come to All 4's (hands and knees)

Back Foot Aligns to the wall:

Parsvakonasana - Extended Side Angle

Trikonasana - Triangle

Ardha Chandrasana - Half Moon Pose

Second Side of all 3 poses then goes into Uttanasana

L-Pose

L-Pose Leg Lifted

Handstand

Uttanasana

Shoulder Opener with Wall

Down Dog

Uttanasana with Blanket Roll Under Arches

Malasana - Garland Pose to Bakasana - Crane (AKA Crow)

Back to Chattarunga Dandasana or onto your Belly

Sphinx Pose

Ardha Bekasana to One Armed Dog

Parvritta Balasana - Twisted Child

Balasana - (Pranam) Child's Pose

Ujjayi Breath - Manipulated Breath by Toning the Throat (ocean like sound)

along with Jalandhara Bhanda - Throat/Chin Lock

Parsva Upavista Konasana - Side Angle Pose

Knees To Chest

Savasana

Namaste!

Mentioned in this Free Anusara Online Yoga Chair Class Podcast:

This
is great to do before a meeting or an office holiday party to check in
and see where you are at perhaps its time to shift your attitude at
work or where ever you may be.

check it out and see if we are coming to your city!

YOU are INVITED to MEXICO to CONNECT w/ OTHER YOGI'S ON THE BEACH APRIL 6-12 2008 MORE DETAILS CLICK HERE SIGN UP AND GET THE EARLY BIRD DISCOUNT!!! SAVE MONEY!!!!

FEELING TECHY??? PLEASE JOIN MY NETWORKS and OTHER PODCAST:

ADD your FACE to my facebook group for Hillarys Yoga Practice Podcast

me, yogapod!

Listen to Mudra Moments and hear how yoga is off the mat for yoga teachers Hillary and Elsie Escobar !!!

PLEASE TAKE A COMFORTABLE SEAT :

This may look comfortable but it will cause pain in your back.

Anusara Yoga Chair Sequence for All Levels (Even If You Have Back Pain):

Sit on Your Chair Halfway Then Turn Your Thighs In

Ardha Hastasana - Stretch One Arm Up at a Time

Then take Shoulder Stretch (shot with an iPhone) -

Urdvah Hastasana - Arms Over Head

1/2 Sun Salutes in Chair - Stretching Up then Folding Over and Looking Up

Take a Twist 2X Each Side

Urdvah Hastasana - Arms Over Head the Interlace Fingers

Then Stretch Up and Arch to the Side

Tense Body Up and Release with Tounge Out (great to relieve jaw pain)

Urdvah Hastasana - Stretch Arms Over Head

1/2 Sun Salute

Take A Crossed Legged Pose or Just Sit in Your Seat with Your Heart Lifted

Meditation

Namaste!

Mentioned in this Free Anusara Online Yoga Class Podcast (pls note this class is not for beginners and if you have a block pls keep it nearby).

This is a great community and where I am teaching my 5 week course starting Jan 19th - Embrace, Empower & Evolve with Anusara Yoga .

Where I mentioned where the theme was inspired from is the class I am presently taking with the amazing Rev. Michael Beckwith from Agape

(another note: churning comes from a teaching from Dr. Douglas Brooks another one of my great teachers. Churning comes from the stories of Shiva Nataraja)

YOU are INVITED to MEXICO to CONNECT w/ OTHER YOGI'S ON THE BEACH APRIL 6-12 2008 MORE DETAILS CLICK HERE SIGN UP AND GET THE EARLY BIRD DISCOUNT!!! SAVE MONEY!!!!

FEELING TECHY??? PLEASE JOIN MY NETWORKS and OTHER PODCAST:

ADD your FACE to my facebook group for Hillarys Yoga Practice Podcast

me, yogapod!

Listen to Mudra Moments and hear how yoga is off the mat for yoga teachers Hillary and Elsie Escobar !!!

Anusara Yoga Level 2/3 Sequence:

Three foundation
options for Pincha Mayurasana/Forearm Balance. Try 1, 2 or just do the
prep its ok if you don't get up into the pose:

Down Dog, Straight Leg Lunge, Down Dog

Lunge to Straight Leg Parsottonasana Variation

Plank Pose to Chatarunga Dandasana to Cobra

Parsvakonasana- Extended Side Angel w/Hands Clasped Behind Back -

into Trikonasana - Triangle

then Clasp Hand Around Back Holding Thigh

Down Dog with Twist -

Plank to Belly to Salambasana - Clasp Hand Behind You and Lift Up

Down Dog to All 4's

Dolphin to Dolphin Plank to Dolphin

Child's Pose

Pinchamayurasana - Feather of the Peacock/Forearm Balance

1. Pincha Clasped Hands - Here is the foundation for the pose...

(there is an exercise which helps with engaging the legs here)

2. Pincha Blocks for tighter shoulders use 2 block. Another foundation...

3. Pincha Hands on Wall - This is good for tight Shoulders and see the pose...

Child's Pose rest in between each one or after you do your form of the pose.

Down Dog

Pigeon Prep with a Twist

Down Dog to All 4's into a Runner's Lunge

then Hanumanasana - Front Splits

Uttanasana in between Each Side

Parsva Uttanasana - Side Fwd Bend

Baddha Konasana Twist - Bound Angle Twist

to Baddha Konasana- Bound Angle

Paschimottonasana - Seated Fwd Bend

Meditation

Savasana

Namaste!

Mentioned in this Free Anusara Online Yoga Class Podcast (great for all yogi's at work or not):

YOU are INVITED to MEXICO to CONNECT w/ OTHER YOGI'S ON THE BEACH APRIL 6-12 2008 MORE DETAILS CLICK HERE SIGN UP AND GET THE EARLY BIRD DISCOUNT!!! SAVE MONEY!!!!

FEELING TECHY??? PLEASE JOIN MY NETWORKS:

ADD your FACE to my facebook group for Hillarys Yoga Practice Podcast

Listen in to Mudra Moments and hear how yoga is off the mat for yoga teachers Hillary and Elsie Escobar !!!

This Anusara Yoga in your chair podcast is great for beginners,
if you have back pain, or in your office at work. Upload to your ipod
and use when you are traveling over the holidays. How cool you can do
yoga in your jeans, pajamas or even a suit.

Anusara Yoga Chair Sequence for All Levels, Even Back Pain:

Sit on Your Chair Halfway Then Turn Your Thighs In

Urdvah Hastasana - Stretch Arms Overhead then take Shoulder Stretch

Arms Go Up and Down Moving with Breath

Take a Twist 2X Each Side

Urdvah Hastasana - Arms Over Head

Shoulder Stretch then Arch to the Side

1/2 Sun Salutes in Chair - Stretching Up then Folding Over and Looking Up

Urdvah Hastasana with One Leg Up

1/2 Sun Salute

Ardha Agnistambasana - 1/2 Firelog Pose (Hip Opener then to a Twist)

Supported Uttansana - Standing Fwd Bend with Head on Chair (use a phone book if need be)

Shoulder Stretch

Standing Thigh Stretch

Ustrasana Prep - Sit on Chair Hold Sides and Arch Back Up

Twist

Seated Fwd Bend or Baddha Konasana - Bound Angle Pose

Meditation

Namaste!

Mentioned in this Free Anusara Yoga Podcast (good for beginners to advanced yogi's):

Call me to share how you may feel alone and
how your practice reminds you that you are connected to something
bigger pose you want to work on that I can teach 206.984.0347 - and
check out my main website.

YOU are INVITED to MEXICO to CONNECT w/ OTHER YOGI'S ON THE BEACH APRIL 6-12 2008 MORE DETAILS CLICK HERE

MY SWEET FRIEND Jeffrey Grubb's new collection alchemi sport

alchemi SPORT by Jeffrey Grubb - this jacket is a must have!!!

FEELING TECHY??? PLEASE JOIN MY NETWORKS:

ADD your FACE to my facebook group for Hillarys Yoga Practice Podcast

Listen in to Mudra Moments and hear how yoga is off the mat for yoga teachers Hillary and Elsie Escobar !!!

CHECK OUT the YJ BLOG REVIEW OF MUDRA MOMENTS!!! click here : CITY YOGA WORKSHOP for TEACHERS LEARN HOW TO TEACH NEW STUDENTS OF YOGA!!
__________________________________________________________

Anusara Yoga Class Sequence for All Levels of Yoga Students to Strengthen Upper Body and:

Sukasana - Easy Posture

Down Dog to Uttanasana - Standing Fwd Bend

Urdvah Hastasana - Arms Over Heatd to Samasthiti - Pose of Alignment

then Extend One Arm Up Other Down - Scissor Arms to Shoulder Stretch

Uttanasna to Plank to Cobra to Down Dog

Straight Leg Lunge to Uttanasana

Uttanasana to Vira III Legs - Warrior III (Finger Tips on Floor)

Vinyasa

Vira II - Warrior II to Parsvakonasana - Extended Side Angle

Plank to Belly

Stage I Core Work - Salambasana Variations

Cobra to Down Dog to Crescent Pose

Down Dog Bring Knees to Chest

Anjaneasana - Low Lunge to

Parvritta Parsvakonasana - Twisted Extended Side Angle

Uttanasna with a Roll Under Feet -

Stage II Core Work: Navasana - Boat Pose

Ardha Navasana - 1/2 Boat Pose

2X Danurasana - Bow Pose

Child's Pose

Stage III Core Work: On Back Legs Scissored then Crunches

Knees To Chest

Bridge Pose then to Urdvah Danurasana

(or just a second bridge)

Jathara Parvittasana

Happy Baby

Savasana or Meditation

Namaste!

Mentioned in this Free Anusara Yoga Podcast (good for beginners or advanced yogi's):

Call me to share what you are cultivating
in your life or if there is a pose you want to work on that I can teach
206.984.0347 - and check out my main website.

This episode of Hillary's Yoga Practice is powered by alchemi SPORT by Jeffrey Grubb

alchemi SPORT by Jeffrey Grubb - this jacket is a must have!!!

5 Week Anusara Fundamentals Course

Come to Mexico in April 2008 for an Anusara Yoga Retreat

PLEASE JOIN MY NETWORKS:

.

Listen to Elsie and me talk about yoga off the mat...

Anusara Yoga Class Sequence for All Levels of Yoga Students to Strengthen Upper Body and:

Sukasana - Easy Posture

Child's Pose

All 4's Hands and Knees

Down Dog to Down Dog Split

Child's Pose to All 4's

Lift Opposite Arm and Leg

Down Dog

Plank to Belly

Salambasana Variations

On Back for Supine Chattarunga Dandasana

Down Dog

Plank to Chattarunga Push Ups

Belly to Cobra to Down Dog

Uttanasna the Clasp Hands Stretch Arms Over Head

Samasthiti - Form of Mountain Pose

Urdvah Hastasana - Arms Over Head

Uttanasana - Standing Fwd Bend

Lunge then Twist

Down Dog to Plank to Chattarunga to Cobra

Back to Chattarunga then Child's Pose

L-Pose at Wall to Warrior III

L-Pose with Twist - video of Elsie doing this pose...

[youtube=http://youtube.com/watch?v=ZHPuk2q0egc]

On back Jathara Parvitasana

Suptapadangustasana

Happy Baby

Child's Pose

Meditation or Savasana

Namaste!

Mentioned in this Free Anusara Yoga Podcast (good for beginners or advanced yogi's):

Call me to share what is helping you to
grow at this time of your life that may be uncomfortable. 206.984.0347
- and check out my main website.

John Friend creator of Anusara Yoga

Cafe Gratitude in San Francisco

5 Week Anusara Fundamentals Course

Come to Mexico in April 2008 for an Anusara Yoga Retreat

PLEASE JOIN MY NETWORKS:

Listen to Elsie and me talk about yoga off the mat...

THANKS KIKI and JANE for THE RECOGNITION!!!!!

Check it out!!!! A sweet write up by Kiki of ... Yogademia

The Yogini From Manila

Anusara Yoga Class Sequence for All Levels of Yoga Students:

Sukasana - Easy Posture

Down Dog Bending Arms and Legs

Uttanasana

Urdvah Hastasana

Uttanasana

Plank Pose to Down Dog

Lunge then Twist

Vinyasa - Plank, Chattarunga to Cobra w/Pelvis on Floor

Lunge

Parsvottonasana Variation with Heel Off the Floor

Uttanasana to Samasthiti

Utkatasana - Chair Pose

Parsvokonasana - Extended Side Angle

Down Dog

Parvritta Parsvokonasana - Revolved Extended Side Angle

Plank Pose on Belly for Cobra

Trikonasana - Triangle Pose

Parsvottonasana to Parvritta Trikonasna - Revloved Triangle

Uttanasana

All 4's onto Elbows for Dolphin (Forearm Balance Prep)

Child's Pose

Gomukhasana - Cow Faced Pose then Twist

Supta Padangustasana

Knees to Chest then Rock Back and Forth on Spine

Savasana

Namaste!

Mentioned in this Free Anusara Yoga Podcast (for beginners or advanced yogi's):

Call me to share what you are doing with the life that you have been gifted. 206.984.0347 - and check out my main site

5 Week Anusara Fundamentals Course CHECK IT OUT!!!

Listen to Elsie and me talk about yoga off the mat..

Come to Mexico in April for an Anusara Yoga Retreat

THANKS KIKI and JANE for THE RECOGNITION!!!!!

Chech it out!!!! A sweet write up by Kiki of ... Yogademia

The Yogini From Manila

Anusara Yoga Class Sequence for All Level Yoga Students:

Tadasana - Mountain Pose

Urdvah Hastasana - Arms Overhead then Interlace Fingers

Side Crescent Stretch

Uttanasana - Standing Fwd Bend

Down Dog into Down Dog Split

Plank - Top of a Push-up then Belly

3X Cobra with Hands Lifted

Down Dog

Vira II - Warrior II then Interlace Fingers and Fold Fwd

(Then you are going to reverse it from fwd bend to warrior II)

Prasarita Padottonasana - Fwd Bend with Wide Stance

Uttanasana

Tree Pose then Jump Switch

Vashistasana to Wild Thing -

Ardha Bekasana to One Armed Dog -

All 4's to Child's Pose

Pigeon Prep

Down Dog

Bridge Pose

Bridge 2x

or Bridge then Urdvah Dhanurasana - Upward Facing Bow

Ardha Mastyendrasana - Seated Twist, Half Lord of the Fish

Baddha Konasana

Savasana

Namaste!

Mentioned in this Free Anusara Yoga Podcast:

5 Week Anusara Fundamentals Course CHECK IT OUT!!!

Listen to Elsie and me talk about yoga off the mat..

Here we are having a blast before our party...

THANKS KIKI and JANE for THE RECOGNITION!!!!!

Yogademia

The Yogini From Manila

Raiders of The Lost Arc

[youtube=http://www.youtube.com/watch?v=hu9yD3LUuko]

Sequence for Level 2/3 Free Yoga Class:

Downward Facing Dog

Salambasana

Down Dog Split

Uttanasana - Standing Fwd Bend

Tadasana to Urdvah Hastasana

Uttanasana

Straight Leg Lunge

Plank Chattarunga to Cobra

Vira II

Down Dog

Vinyasa with Salambasana

Balasana - Child's Pose

2X Handstand - Vrksasanana

Samasthiti - Pose of Alignment

Utkatasana - Chair Pose with a Twist

Vira II - Warrior II into Trikonasana - Triangle

Down Dog to Vashistasana - Side Plank

Vashistasana Variation:

Ardha Chandrasana: Half Moon

Parvritta Ardha Chandrasana - Revolved Half Moon

Vinyasa

Malasana - Garland Pose to Bakasana - Crane to Sirsasana II - Headstand II

Chattarunga (if you can do it)

Down Dog

Pigeon Prep with Twist and Cobra Upper Body Variation -

Down Dog

3X Ustrasana - Camel Pose with Variations

Down Dog to Down Dog Twist -

Janu Sirsasana - Head to Knee Pose

Paschimottanasana - Seated Fwd Bend

Suptapadangustasana Prep

Knees to Chest

Savasana!

Mentioned in this Free Yoga Podcast:

Dr. Douglas Brooks

Elsie Escobar

TH001) Yoga Fundamentals (5-Week Module)

Embrace Your Body for Self Empowerment and Transformation with Anusara ™ Yoga

Faculty: Hillary Rubin

Evenings: Monday 7pm – 10pm

First class: November 5, Last class: December 3

Location Room 1

Course Fee: $175; No Prerequisite

To Sign Up call 310-328-1250

At the kibbutz where Gusta is buried. A sad day of remeberance
and the sweetness showed its face as the cemetery is surrounded by
banana fields and I felt like doing hanumanasana.

Sequence Level 2:

Lie On Belly in Prone Position

Downward Facing Dog

Uttanasana then Clasped Hands Behind Back for Shoulder Stretch

Eka Pada Uttanasana to Lunge then Vira II

Then Interlace Hands Behind and Fold Forward

Release Clasp and Work your Head Behind Knee

Down Dog then Second Side

Anejaneasana Thigh Stretch

Plank to Belly into the Variation of Makrasana

All 4's then onto Your Back

Bridge Pose then Eka Pada Setubhandasana - One Legged Bridge

Wind Shield Wiper Pose

Supta Padangustasana

Knees to Chest

Savasasana

Namaste!

PLEASE JOIN!!!

My page on facebook Online Yoga Classes and Podcasts Rock! on facebook Mudra Moments on facebook

YoGeek Workout with Elsie Escobar

Anusara Fundamentals Workshop for 5 Monday's at Agape this Nov-Dec:

TH001) Yoga Fundamentals (5-Week Module)

Embrace Your Body for Self Empowerment and Transformation with Anusara ™ Yoga

Faculty: Hillary Rubin

Evenings: Monday 7pm – 10pm

First class: November 5, Last class: December 3

Location Room 1

Course Fee: $175; No Prerequisite

To Sign Up call 310-328-1250

Mentioned in this Yoga Podcast:

Kripalu Yoga Center

Sequence Level 2/3 Yoga Class:

All 4's Hands and Knees

Parvritta Balasana - Twisted Child's Pose

Cat Cow In Between then the Other Side

Down Dog

Down Dog Split to Straight Leg Lunge then take a

Twis into Variation Parvritta Parsvakonasana

Plank, Chattarunga, Cobra

Uttanasana with a Twist

Samasthiti - Sameness Pose or Pose of Alignment

Uttanasana Lunge to Runner's Lunge (baby Hanumanasana)

Vinyasa - Plank, Chattarunga, Cobra

Parsvakonasana - Extended Side Angle

Vinyasa

Ardha Bekasana - 1/2 Frog

Dhanurasana - Bow Pose

Eka Pada Rajakapotasana - Pigeon Prep with Back Bend

Down Dog

Down Dog with Twist

Balasana - Child's Pose

Supine Twist

Knees to Chest

Savasana

Namaste!

This yoga class podcast is dedicated to the memory of Gusta,
my Husband's grandmother who passed away August 13th in her sleep
peacefully at the age of 96. She passed just from old age with a life
filled with love and beauty. Last year before we were married I met her
in Israel. She was pure love. Her life was one that was filled with
amazing experiences. I am grateful to have been able to spend time with
her and will miss her. We are going to Israel this September for our 1
year anniversary and Gusta was stretching every breath to see me and to
have someone actually put you as the meaning behind their breath is an
honor. And with this I offer this yoga class to her.

My husband Asaf and Gusta in June 06.

In this Free Yoga Class Podcast:

Yoga Class Sequence- Level2-3

Down Dog

Uttanasana Lift One Leg Up then Stretch Back into A Lunge

Down Dog

Salambasana

Down Dog

Crescent Pose

Surya Namaskar

Pigeon Prep

Surya Namaskar

Parsvottanasana

Down Dog with Twist

Ardha Chandrasana - Half Moon

Vinyasa

Uttanasana Interlace Fingers Stretch Over Head

Vira II - Warrior 2

Surya Namaskar

Vashistasana - Side Plank

Pigeon Prep Thigh Stretch

Anejaneasana- Hanuman's Mother, Soft as Ghee

Setubandha Sarvangasana- Bridge

Urdvah Dhanurasana -Upward Facing Bow

Windshield Wiper Pose

Supta Padangustasana

Happy Baby

Savasana - Corpse Pose

Namaste!

Follow me on Twitter:

After many days of asking myself this question I realized that I
wish to be a compassionate person who is loving and understanding
towards others. This was a big choice for me. After a fews days of
practicing this I have seen more ease with my relationships to others.
If we choose to ask this first then take action we are able to be more
responsible yogi's.

In this Yoga Class Podcast :

Ram Dass - Be Here Now Mudra Moments - Check us out new Episode this week!

Anusara Yoga Level 2-3 Sequence and Images of Poses:

All 4's

Down Dog

Urdvah Hastasana - Fingers Interlaced Stretching Up

Uttanasana - Standing Fwd Bend

Lunge

Vinyasa - Down Dog, Plank, Chattarunga into Cobra back to Down Dog

Vira I - Warrior One

Vinyasa

Uttanasana

Utkatasana - Chair Pose

Vinyasa

Crescent Pose

Vinyasa with Salambasana

Ostrich Pose

Vinyasa

Samasthiti - Equal Pose

Adho Mukha Vrksasana - Handstand

Tadasana - Mountain Pose

Trikonasana with Bound Top Arm- Triangle Pose

Vinyasa

Ardha Chandrasana - Half Moon Pose

Uttanasana

Malasana - Garland Pose

Uttanasana

Tadasana

Knee Over Ankle Hip Opener (Prep for Eka Pada Galavasana)

Uttansana

Eka Pada Galavasana - One Leg Name for a Sage

Down Dog

Anejaneasana - Low Lunge Backbend (Soft as Ghee)

Vinyasa

Pigeon Prep

Eka Pada Bekasana - Thigh Stretch

Setubhandasana - Bridge Pose

Urdvah Dhanurasana - Upward Facing Pose

Parvritta Balasana - Twisted Childs Pose

Supta Padangustasana

Supta Baddha Konasana - Reclined Bound Angle

Knees to Chest

Savasana

Namaste!

JOIN THE CYBER-KULA AND FOLLOW ME ON :

The other day I misplaced my keys and began to feel out of the
flow as I became worried. This bump was a great way to become creative
and find another way - using another set of keys that I had. We often
feel that if we didn't have obstacles in the way everything would flow.
But what if that is exactly the inviation to be in the flow and let
ourselves become more flexible.

How do you stop the flow coming out of
being Anusara (in the flow, current) into Samsara (out of the flow) -
call me and leave your connection to this theme at 206.984.0347.

Mentioned in this Free Yoga Podcast:

Urdvah Dhanurasana - Upward Facing Bow Apana Vayu - Downward Flow of Energy Samsara - Out of the Flow / Anusara - In the Flow

Yoga Class Sequence: Level 1-2

All 4's

Downward Facing Dog

Wide Uttanasana with Hands Interlaced Behind Back into Uttanasana with Feet Apart

Urdvah Hastasana

Straight Leg Lunge to Anejaneasana

Downward Facing Dog to Plank to Cobra to Downdog

Uttihita Parsvakonasana - Extended Side Angle

Down Dog to Uttanasana (Hold Calf Muscles)

Vrksasana - Tree Pose

Prasarita Padottonasana -

Parvritta Prasarita Padottonasana -

Malasana - Garland Pose

Bakasana - Crane Pose

Malasana to Ardha Pasana - Half Noose

Uttanasana to Tadasana

Trikonasana - Triangle to Ardha Chandrasana - Half Moon

Down Dog to Uttanasana

Agnistambasana - Fire Log Pose or Double Pigeon

(with sickled ankle)

Danurasana - Bow Pose

Parsva Danurasana - On Side

Down Dog

Pigeon Prep to Thigh Stretch -

All 4's Hands and Knees

Danurasana - Bow Pose

Sukhasana with Twist - Easy Posture Twist

Baddha Konasana - Bound Angle

Supta Padagustasana

Knees to Chest

Savasana

Namaste!

Follow me on twitter I appplaud Michael Moore - Run and SEE - Sicko - we are all one!

The universe expands and contracts and so do we... with this I am happy to introduce part of my expansion - Mudra Moments t his is a collaboration with the amazing YoGeek - Elsie Escobar . Enjoy this episode as its our second episode.. for a class you can do one of the many in itunes or check out Elsie's Class - Yoga to Uplift Your Spirits. Enjoy !

In this Free Yoga Podcast:

The many phases of
the moon are reflected in our hearts. One paradox is that we actually
see the moon from the reflection of the sun, here is the mudra. Even in
the word ha-tha sits both the sun and moon.

moon-cycle discussion Iyengar talk Relax and Renew by Judith Hansen Lasater hip openers students crying in class yoga teacher having a bad day

Discuss? Leave us a comment

Feedback!!! 206 333 0229

Subscribe and Review us in iTunes :)

Funny enough I did not know Harry Potter was
releasing #7 this weekend.. I guess the energy was embedded as there
are so many things we have yet to see in ourselves and the world. While
working to produce a NEW!! YOGA PODCAST called, Mudra Moments
this week I found new features in wordpress which allowed me to add
color to my posts..and what made me laugh is that it was pretty much
always there but neither Elsie or I saw it.

Notice in your life if you are not seeing that is right in front of you and send me an email to share hillaryrubin1@gmail.com.

Mentioned in this Yoga Podcast:

Vishnu Sesa

ALSO CHECK OUT a New interview with me and Dr. Nikki Monte from CLICK HERE - Stuck No More Radio on July 12th 2007

Sequence: Level 2/3 Yoga Class Supta Padagustasana

Ardha Happy Baby

Urdvah Hastasana

Uttanasana

Lunge to Crescent Pose

Vinyasa

Down Dog

Vira II - Warrior II

Parsva Konasana

Down Dog

Trikonasana - Triangle

Vinyasa

Garudasana - Eagle Pose into Ardha Chandrasana - Half Moon

Vashistasana - Side Plank

Down Dog

Vinyasa with Salambasana - Locust Pose

Anjaneasana Thigh Stretch -

Ardha Bhekasana -

Down Dog

Agnistambasana- Fire Log

Make sure you arent sickling the foot!

2X Ustrasana - Camel Pose

Dhanurasna - Bow

Setubhandasana - Bridge

Eka Pada Setubhandasna - One Legged

One more Backbend of Choice Maybe Urdvah Dhanurasana -

Windshield Wiper Pose

Supta Padangustasana

Happy Baby -

Knees to Chest

Savasana

Namaste!

It is my practice these days to be more playful off my mat... yes,
being serious is easy for me and my tendency is to keep it all together
and have been watching lately how the universe is always at play eve
when I am in thi splace of containment. I offer this class to you for
the exploration of the Lila Tandava - "the playful dance of life" is
always happening even when you are not aware of it - even at times of
challenge.

Yoga can be fun - Boga Yoga does not always have to serious and we can allow this if we choose to... let yourself have fun and play today.

Check out Linda's Interview and share it with your friends who are new to yoga...

Sequence for this Level 2-3 Yoga Class Podcast:

[You will require a Block and Blanket for this yoga class]

Tadasana - Interlace Hands In Front and Move Torso Around Then Plug In

Urdvah Hastasana with Hands Clasped Over Head

Uttanasana with Hands Clasped Behind Back -

Wide Dog the Bring Legs Together for One Legged Dog -

Step Fwd to a Straight Leg Lunge then Twist -

Down Dog to Lunge then to Parsvottonasana Prep -

Vinyasa

Crescent Pose to Vinyasa

Uttanasana to Tadasana then Hold Knee to Chest

Urdvah Hastasana to Uttanasana

Vinyasa into Warrior II Vinyasa

Warrior II to Reverse Warrior - into Utthita Parsvakonasana - Extended Side Angle

Plank to Chattarunga to Salambasana - (with feet off floor)

Down Dog to Balasana - Child's Pose back into Down Dog

Hop into Ardha Chandrasana - Half Moon

Down Dog into Vashistasana - Side Plank Pose the to Wild Thing Pose

Down Dog to Triangle Pose to Down Dog

Malasana - Garland Pose

Malasana into Bakasana - Crane Pose into Sirsasana II Back into Bakasana

Child's Pose

Tadasana to Uttanasna to Lunge Hip Opener

Anjaneasana - Lunge Backbend

Hanumanasana - Front Splits

Uttanasana

Plank onto Belly to Ardha Bekasana - Thigh Stretch

Danurasana - Bow Pose

Parsva Danurasa -Side Bow Pose

Bridge Pose

Supported Shoulder Stand -

Supine Twist

Down Dog then Twist -

Uttanasana

Baddha Konasana - Bound Angel

On Back Kness to Chest

Supta Baddha Konasana - Supine Bound Angel

Kness to Chest

Savasana

Namaste!

FOR PICS PLS SEE MY MAIN SITE:

Being true to who you in the world on and off the mat is yoga. Even though we all wear many masks in one day there is always a part of ourself that is constant. See if you can honor yourself connect to this authentic part of you and if you are not being true to your heart forgive yourself and then take action to nuture yourself.

In the third chapter of the Gita there is a conversation about this and its presented as it as its better to fail at your dharma then do someone else’s - trying to become someone else takes more work and is not authentic to your heart. If you are not sure if you are being true to you then allow yourself to become quiet and see in any situation if you are being true to you, just ask and there will be a response.

A Block will be used in this class

Sequence: Level 1 (some theraputics for lower back pain)

All 4’s Hands and Knees
Downward Facing Dog
Balasana - Child’s Pose
All 4’s
Opposite Extension of Limbs
Down Dog
Plank to Belly then Salambasana - Locust
Down Dog to Uttanasana - Standing Fwd Bend
Urdvah Hastasana- Hands Over Head in Tadasana
Uttanasana
Straight Leg Lunge to Down Dog to Plank Pose
Cobra without Hands, Cobra - Full Pose
Balasana - Child’s Pose
All 4’s to Down Dog
Uttanasana then Come Up 1/2 Way to Urdvah Hastasana
Uttanasana
Parsvakonasana - Extended Side Angle
Plank Pose to Belly to Cobra to Down Dog
Trikonasana - Triangle Pose
Down Dog
Plank Pose to Cobra on Fingertips
Child’s Pose
2X L-Pose at the Wall with A Block Between Thighs
L-Pose to Warrior III -
Vinyasa - Down Dog to Plank Pose to Cobra Pose to Down Dog
Pigeon Prep with Hands on Hips
Lie on Belly for Prone Pose- (great for lower back pain)
All 4’s to Down Dog to Uttanasana
2X Parvatasana - Table Top Pose
Supported Bridge Pose with A Block -
Supine Twist -
Childs Pose
Baddha Konasana - Bound Angle
Supta Padangustasana
Knees to Chest
Savasana!
Being true to who you in the world on and off the mat is yoga. Even though we all wear many masks in one day there is always a part of ourself that is constant. See if you can honor yourself connect to this authentic part of you and if you are not being true to your heart forgive yourself and then take action to nurture yourself.

In the third chapter of the Gita there is a conversation about this and its presented as it as its better to fail at your dharma then do someone else's - trying to become someone else takes more work and is not authentic to your heart. If you are not sure if you are being true to you then allow yourself to become quiet and see in any situation if you are being true to you, just ask and there will be a response.

A Block with be used in this class...

Sequence: Level 1 (some theraputics for lower back pain)

All 4's Hands and Knees
Downward Facing Dog
Balasana - Child's Pose
All 4's
Opposite Extension of Limbs
Down Dog
Plank to Belly then Salambasana - Locust
Down Dog to Uttanasana - Standing Fwd Bend
Urdvah Hastasana- Hands Over Head in Tadasana
Uttanasana
Straight Leg Lunge to Down Dog to Plank Pose
Cobra without Hands, Cobra - Full Pose
Balasana - Child's Pose
All 4's to Down Dog
Uttanasana then Come Up 1/2 Way to Urdvah Hastasana
Uttanasana
Parsvakonasana - Extended Side Angle
Plank Pose to Belly to Cobra to Down Dog
Trikonasana - Triangle Pose
Down Dog
Plank Pose to Cobra on Fingertips
Child's Pose
2X L-Pose at the Wall with A Block Between Thighs
L-Pose to Warrior III
Vinyasa - Down Dog to Plank Pose to Cobra Pose to Down Dog
Pigeon Prep with Hands on Hips
Lie on Belly for Prone Pose
All 4's to Down Dog to Uttanasana
2X Parvatasana - Table Top Pose
Supported Bridge Pose with A Block
Supine Twist
Childs Pose
Baddha Konasana - Bound Angle
Supta Padangustasana
Knees to Chest
Savasana!
;)

Every time I prepare to teach a workshop I ask myself why I teach
yoga, why I do yoga and how does it make a difference in my life. What
comes up again and again is how I find my self-empowerment through my
choices to align with my heart. The Gita states
that we are better to fail at who we are then become someone else which
to me means to be who we are and through this we can find our power
knowing that we are being true to ourselves and make better choices
from this place.

Even when I cannot find the access point of a pose I know with my
breath and intention there is a shift which shows me it's possible even
if not on this day. Force does not lead us to a place where we are able
to connect deeply to ourselves where power is what we hold deep within
ourself which can influence and inspire others. When we soften, align
and take action to do the best we can there comes a feeling of
accomplishment even if we don't get the textbook pose. See how you can
empower yourself by taking care of yourself and make choices that
support what you believe in on and off your mat

Habitat For Humanity Yogathon at City Yoga - CALL TO DONATE BY SEPT 15th 323-654-2125

Inversions For Beginners at City Yoga

Sequence : Level 2/3

All 4's Hands and Knees

Down Dog

Uttanasana

Urdvah Hastasana

Samastithi then Interlace Hands Strech Palms Up

Shoulder Stretch Interlace Hands Behind Back

Uttanasana

Lunge with Knee on Floor

Uttanasana

Plank Pose to Cobra to Down Dog

Down Dog Split

Vira I - Warrior One

Vinyasa

Vira II - Warrior Two to Parsvakonasana - Extended Side Angle to Trikonasana - Triangle

Down Dog to Vashistasana - Side Plank to Wild Thing Pose

Vinyasa

Balasana - Child's Pose to Down Dog

Lunge with Shoulder/Head Behind Knee

Eka Pada Koundinyasana

Ardha Chandrasana - Half Moon to Parvritta Ardha Chandrasana - Revolved Moon

Down Dog

Hasta Padagustasana

Malasana - Garland Pose to Bakasana - Crane Pose

Child's Pose

Anjaneasana with Thigh Stretch

Seated Hip Opener Agnistambasana Prep - Firelog Prep

Setubhanda - Bridge to Urdvah Danurasana

Windshield Wiper Pose

Baddha Konasana - Bound Angle

Janu Sirsasana - Head to Knee Pose

Upward Facing Child's Pose - Sit with Knees Bent Wrap Arms Around and Lower Head to Knees

Ujjayi Breath

Meditation

Savasana - Corpse Pose

Namaste!

Yes, with grace I have made it to my 35th birthday and podcast and
bring you the offering of this special episode which is approximately a
35 minute meditation. To signify my 35th birthday we begin with three
om's and end with five. Many days of contemplation on what I was going
to share and the usual 35 sun salutations came to mind but then after
connecting to my commitment to a three week breakthrough meditation
practice (this is in the back of Sally's Book) it made sense to share
this with you. If you are new to meditation take a whirl and know there
is no right or wrong enjoy your experience even if you just sit there
and nothing seems to happen, be patient it will offer amazing fruits
without your even being aware of them at first.

There are many ways to meditate and I first began using the style of the Self Realization Fellowship but then met my current teacher, Sally Kempton while
in teacher training in 2002. At first when I met her I was practicing
SRF technique thinking this was the only way and did not even listen to
her. At the time I was not open to something new and in some way was
rigid but after some time I sat with her again and totally let go and
went with her guidance and am happy I did. Today I follow her technique
which are beautifully explained in her book The Heart of Meditation .

This episode is dedicated to Sally as she opened me to the possibility of play within my practice of meditation.

S hakti: 1) the divine Mother, the dynamic aspect of the absolute
Reality, and the creative force of the universe. 2)All-pervasive,
divine spiritual energy

Acroyoga and the amazing Huck Hirsch - he is a gifted teacher who travels around the world teaching and sharing this wonderful practice.

Huck Hirsch

Residence: Los Angeles

Birthplace: Brooklyn, NY

323.939.2393

huck@acroyoga.org

After years of enjoying yoga on my own mat, I was so delighted by the
AcroYoga vision of yoga practiced in 2s and 3s and 4s...exploring
connection and trust and beauty in community makes this playful
practice fun and vast and important.God created others for many
reasons. AcroYoga invites us to find all of them.

Born in Brooklyn. High School of Performing Arts. Amherst College.
Many years working in musical theater. Performer. Director.
Choreographer. Then I made a film and moved to LA, where I currently
teach AcroYoga and Anusara Yoga.

And I continue to write about the crazy wonderful journey of living.

[youtube=http://www.youtube.com/watch?v=2wYd0TXUoLQ]

Thank you for this opportunity to experiment, explore and share with you.

Namaste!

Today is my actual birthday, June 16th and the celebration began
thurs night and continues with more events this week... I am so blessed
to be doing what I love every day and see how I have grown myself using
the gift of yoga. Well with all this fun happening around my special
day there was pretty much no time for me to record a class and my
friend Lara of Yoga Peeps was
cool enough to allow me to offer you this interview for this episode.
The life I have created is unfolding with endless blessings and gifts
which you are part of - thank you. Enjoy this podcast and share your
story with me.

My teachers are listed in my blogroll pls check them out Also for the books I mention check out my Amazon Store for great YOGA in NYC check out Elena Brower enjoy her interview .

NEWS and a GIFT just for YOU!

I have a workshop on YOGA of Health and Healing Sunday June 24th at City Yoga - its FREE!!! Please come if you are in the area I did say its FREE right...

For the past week I have been paying attention to see where I can
make a difference in the world I live in by paying attention to where I
can be of service. Even with teaching as a service for me I seek other
ways to uplift others especially when I am in public places. The other
day I saw a woman in Kinko's began a conversation that led to yoga and
that night she came to class - very cool as shared that she had a loss
in her family. This reminded me that we can make a big difference for
others without really knowing the imprint we leave. My teachers all
have reminded me of this and today I offer this to you - each day we
can see how we are part of the tapestry of life.

Your feedback, YOU and your practice make a difference in
this world.... I am grateful for this wonderful opportunity to make a
difference in your life.

Sally Kempton - Check out the 3 Week Breakthrough Meditation

Sally's book on meditation is in my Amazon Store a must buy for anyone wanting to learn or deepen their practice.

Sequence: Level 1

All 4's - hands and knees

Cat Cow Warmup

Down Dog

Uttanasana - Standing Fwd Bend

Urdvah Hastasana Then Interlace Fingers Crescent to the Side

Uttanasana to Anejaneasana - Lunge with Knee to Floor

Down Dog to Plank to Chattarunga to Cobra

Lunge with Twist

Uttanasana

Vinyasa

Parsvakonasana

Down Dog to Plank to Salambasana to Down Dog

Vira I - Warrior One

Down Dog to Vinyasa Working Updog

Trikonasana

Plank Pose to Salambasana

Child's Pose to All 4's Lifting Alternate Leg and Arms

Vashistasana

Lunge Hip Opener -

Eka Pada Bhekasana -

On Belly Prone Position Resting Head on Hands Ben Knee Foot Over Knee

Danurasana 2X

Down Dog

Anjaneasana

Down Dog

Ustrasana - Camel Pose

Setubandha - Bridge Pose

Eka Pada Setubhandhasana - One Legged Bridge Pose Lifting One Leg at a Time

Easy Supine Twist

Ardha Mastyendrasana - Half Lord of the Fishes

Baddha Konasana

One Knee to Chest then Both to Chest

Savasana

Namaste!

Now coming up on my 11th year of practicing yoga I see that am
deeply into my commitment on and more off the mat along with how I
interact with myself and the world - I feel blessed. When I look back
on the 5 years in LA and the journey to become a teacher, a wife, a
writer a person I see I have grown exponentially through experience and
to the many people who offered me a place to feel safe to reveal
myself. Yes I have grown in a major ways and what was the most
important to me is the soil in which I planted my seeds then the food
and nourishment that followed. There isn't a day that goes by that I
don't thank my teachers they have said the many things which allow me
to see who I am today and get a glimpse of who I am becoming. Yoga as
my teacher Dr. Douglas Brooks says
so beautifully is Growing Yourself - how sweet and wonderful to know so
we can all see that we are becoming different flowers worth picking.

Take a moment before sitting on your mat and check in to see how
much you have grown and see the soil you have tended to and how it has
supported you to be who you are. Also, if you are in the process of
shifting and moving into a place of freedom to choose who it is you
want to be let this be a practice to support, nourish and take you
deeper into your beauty.

PLEASE VIEW MY STORY ON A VIDCAST at

Sequence: Strong Level 2/3

Sukasana

Balasana - Child's Pose

Adho Mukha Svansana - Downward Facing Dog to Runners Lunge

Pigeon Prep to Dog Pose to Plank Pose

Down Dog to Uttanasana - Standing Fwd Bend

Vrksasana - Tree Pose

Samastithi - Sameness Pose

Urdvah Hastasana to Uttanasana

Trikonasana - Triangle Pose

Vinyasa to Down Dog

Ardha Chandrasana - Half Moon into Parsvakonasana - Extended Side Angle Pose

Down Dog

Hanumanasana

Down Dog to Vinyasa

Ardha Chandrasana

Ardha Chandrachapasana - Sugar Cane in the Half Moon

Down Dog to Uttanasana then Clasp Hands Behind and Extend Over Head

Bhujapidasana - Arm or Shoulder w/Pressure

Tittibhasana - Firefly

Agnistambhasana - Fire Log Pose then Twist

Dandasana - Staff

Triangamukhaipada Paschimottanasana - 1/2 Virasana and 1/2 Fwd Bend

Baddha Konasana - Bound Angle

Down Dog to Uttanasana

Sukhasana 1 minute of Ujjayi Pranayama with Jalandhara Bhanda - Neck Lock Assists More Air to Lungs

Surya Yantrasana - Sun Dial

or you can have the leg in front for the entire sequence

Child's Pose

Meditation

Savasana

Namaste!

After sitting nearby one of my sweet teachers Naime Jezzeny (he
helped me to see both my potential and the possibilities to be the
person I am today) last weekend in his workshop which focused on the Upanishads (means to sit nearby) I was inspired to share with you these teachings inspired from our teacher Dr. Douglas Brooks
. When we sit among others and share, listen and realize we all have
amazing potential that is in nature. Amidst this diversity you may find
a moment of feeling connected to the source (potential) and through
this awareness you may discover a new way to express yourself
(possibilities).

I know now that I always had the potential within myself to
be a yoga teacher but until it was time for me to find teachers who
would show me that it was possible then I was able to connect to my own
heart and could actually believe it for myself - this was huge for my
growth as a person and only 5 years ago. My love for yoga took me to go
deeper into Philosophy and realize that I can study seeing that I was
intelligent and it was possible to enjoy learning - thanks to Douglas
for his teachings open me to more possibilities than I could ever
imagine within myself.

We all can relate when we find gifts
that are within that come out on the mat, in conversation, at work or
in relationships. Tap into your potential that you were born with and
see what your possibilities are and if you look to those who believe in
you then let them show you the possibility of becoming more of who you
are.

The Mala's: On this great site that one of my friends Jessica Jennings created you can scroll down to the following words - And the next three, from which come the 3 A's, are: then you will see how the Mala's play out in Anusara Yoga.

A nava-mala located in the heart

K arma-mala located in the pelvis

M ayiya-mala located in the 3rd eye

many thanks for the listing Yoga Everyday

Sequence: Level 2/3

Tadasana

Urdvah Hastasana then interlace fingers and stretch palms up to Samastithi

Uttansana - Standing Fwd Bend to Straight Leg Lunge

Down Dog w/Twist

Vinyasa - Plank, Chatarunga Dandasana , Bhujangasana (cobra)

Lunge Hip Opener Chest to Floor (if possible today)

Vinyasa to Uttanasana

Vira II - Warrior Pose then interlace fingers and fold fwd

Vinyasa

Trikonasana - Triangle Pose

Down Dog to Vasistasana - Side Plank

Childs Pose

2X Adhho Mukha Vrksasana - Handstand REST then try Variation or try this

Vrksasana - Tree Pose

Urdvah Hastasana then do *Vinyasa with Leg Lifted

*option for plank with knee down

Crescent/Vira I - Warrior 1 back Heel Lifted into Vira III - Warrior 3

Down Dog

Uttanasana

Malasana - Garland Pose

Standing Hold Knee to Chest Prep for Padangustasana then Extent Leg Fwd

Malasana taking it into Pasasana Variation - Ganapati's Noose

Uttanasana to Plank

Ardha Bhekasana - Thigh Stretch

Dhanurasana 2X - Bow Pose

Anjaneasana 2X - Low Lunge Backbend

Down Dog

Pigeon Prep then Twist

Balasana - Child's Pose

Knee to Chest then Both Knees into Chest

Savasana

Namaste!

These past few days I have being feeling a bit down, sad and not
wanting to feel these feelings while they we coming to the surface of
my heart. My tendency is to ignore and not let myself feel sad which
in turn denies the very gift of embodiment - diversity of experience.
With being in the body there is an extraordinary opportunity to connect
and feel the feelings we have so why deny oneself? When we don't allow
the flow to happen we deny the very gift we have been given. I first
heard this from one of my teachers Dr. Douglas Brooks
and it woke me up to see that yes, life (every bit of it) is a gift.
When we embrace and see all of our potential even with the bad feelings
or circumstances then we can better align in every way and go directly
to the ocean of the heart. Some yoga's teach liberation from the body
and Anusara teaches it in the body - this one gels with me.

I invite you to see all that you have experienced as a gift, your
life as a gift, and that you are a gift allow each one to be a portal
to greater awareness. About 11 years ago being diagnosed with MS could
of been a sentence to suffer but I used the yoga to turn it around and
make something good out of it deepening the value of my life.

Sanskrit: B hakti - Devotion, L aghima - Lightness, K alyanamitra - Spiritual Friend

H anuman

Vastus Medialis - Psoas -

Sequence: Level 2/3

All 4's to Down Dog to Uttanasana with a blanket under the arches

Urdvah Hastasana to Uttanasana to Straight Leg Lunge with Blanket under arch

Down Dog to Plank to Chattarunga or Your Belly into Cobra Pose

Crescent Pose Also Known as Vira I with back heel lifted

Down Dog to Uttanasana to Samastithi

Uttanasana with Blanket Roll

Down Dog to Crescent Pose

Vinyasa

Down Dog to Uttanasana with Blanket Under Arches

Parsvakonasana with Blanket Under Front Foot Arch

Vinyasa to Uttanasana Blanket Roll in Hips

Samasthiti to Urdvah Hastasana

2X Pincha Mayurasana Prep- Feather of the Peacock/Dolphin

Balasana - Child's Pose to Down Dog

Trikonasana with Blanket Under Arch

Uttanasana with Blanket at Hips

Lunge to a Twist in Lunge to Ardha Chandrasana

Vinyasa

Pigeon Prep with Blanket Edge in Hip

Down Dog to Eka Pada

Uttanasana to Runners Lunge

2x Hanumanasana

Uttanasana

Sukhasana - Easy Seated Pose

Parvritta Sukhasana - Seated Easy Twist

Sukhasana with Fwd Bend

Meditation or Savasana

Namaste!

This week was sizzlin hot in LA (even though its still spring) and
in the heat I was doing some spring cleaning creating more space in my
closet and filing papers. As I was putting order to my stuff I found
myself cutting some pants to make capri's to teach in (the heat drove
me to do it), while in the process of cutting the pants I rediscovered
my love for altering my clothing and that it is ok to love clothes.
Little did I know that Mala my puppy was going to get some new digs out
of my creative moment (my being resourceful)... yes I did make two
shirts for her and she looked quite cute in her pima cotton 80's sweat
shirts...

What I love about the yoga is it's everywhere always taking us
deeper into what we value and if we tune into the flow of our heart we
can find the joy that resides inside and have an even brighter more
beautiful expression. Being creative, resourceful and finding what I
value allowed me to do yoga without even rolling out my mat totally
cool- all in all enjoying the lila tandava (the dance of play). Find
how you can do what you love and tap into something more within to see
what you have already and begin to use your resources to empower
yourself and enjoy your gifts on and off your mat.

this is the SErratus Anterior that I mention when in Down Dog to extend from

Sanskrit: S ri: Beauty M udhya: Middle V ikrukti: Crooked or Assymetrical G anesh: Elephant God and Son of Siva

For cool tunes to listen to trip hop and not lots of chatting check out Daves's Lounge

Sequence: Level 2/3

All 4's Hands and Knees

Down Dog - Bend Elbows to Side 3x and Bend Knees Taking Top of Thighs Back 3X

Uttanasana - Standing Fwd Bend - Look Fwd 5x

Urdvah Hastasana to Uttanasana Lifting One Leg to Eka Pada Uttanasana

Plank, Chattarunga Dandasana, to Bhujangasana - Cobra to Down Dog

Uttanasana to Urdvah Hastasana

Standing on One Leg Holding Your Shin

Uttanasana to Crescent Pose to Vinyasa

Down Dog to Eka Hasta to Eka Pada

Uttanasana - Hold Calves with Bent Legs Opens Hamstrings

Samasthiti to Uttanasana to Vira I

Vinyasa to Second Side Down Dog Working Towards Handstand Prep

L-Pose

Handstand

Samasthiti to Vrksasana - Tree Pose to Samasthiti to Urdvah Hastasana

Trikonasana - Triangle Pose

Ardha Chandrasana - Half Moon

Parvritta Ardha Chandrasana - Twisted Half Moon Open Back into Ardha Chandrasana to Trikonasana

Uttanasana

Virasana - Hero Pose

to Supta Virasana - Reclining Back

Down Dog

Lunge Hip Opener Knee Down or Up

Anejaneasana to Monkey Lunge Hands Come to the Floor

Usttrasana - Camel Pose

Setubhandasana - Bridge Pose to Eka Pada Setubhandasana

Urdvah Dhanurasana 2X - Upward Facing Bow

Easy Supine Twist

Suptapadangustasana

Knees to Chest

Savasana - Corpse Pose

Namaste!

One word for Anna is...well it's actually three words - Open to Change! A few months back Anna came to City Yoga looking for a yoga class and I suggested her to take class over at Earth's Power Yoga after
she told me she did flow yoga in NYC. Glad she took my theraputics
class and listened to her heart - now she comes about 6x a week (check
City Yoga Teachers for Tony G.) finding a love for her practice as it
deepens on and off her mat. One thing that I found pretty cool was that
we both practiced over at Go Yoga in Brooklyn but never knew one another - I did leave NYC in 2002 so not sure if she was there yet.

In the past couple of months I've had the opportunity to travel to
Vancouver to visit and was blessed with seeing the most amazing
blossoms (in the midst of rainfall) - cherry and magnolia (see in pic).
Please take in the fullness (Purna) and perfection these blossoms
radiate knowing that this too can come from within you especially after
churning and opening your body with twists.

When spring comes around its a wonderful time to cleanse and create
space for new opportunities as we transition into our fullest
expression. With our busy lives we forget to look up to take in beauty
around us or even look into ourselves to recognize it dwells there as
well. When we are pulled in to many directions we tend to loose our
footing if we are not grounded - this is like doing twists. From a
steady base there is the opportunity to ground down, hug in then churn
and move things around a bit to enjoy the unexpected on and off the mat.

What I love about twists is that they are subtle and powerful,
neutralizing and cleansing as they do their work. In twists we are
breathing more into one lung and when we come out our organs are
flushed with new blood - the power of healing with yoga.

See if you can do this practice 2 -3 times this week and discover
the opening your body will have along with the tapping into your core
or power. Also, you can be creative and do this with another 30 min
practice skip savasana and do backbend sequence or arm balances if you
desire a one hour practice.

S anskrit: Purna: F ullness, T o fill, P erfection S ukha: ease D uhka: Suffering

If you have not see this please watch my vidcast and share with a friend, thnx.

Sequence: All Levels

Adho Mukha Svasana - Down Dog to Uttanasana - Standing Fwd Bend

Down Dog with Twist Holding Opposite Shin or Thigh

Plank to Belly then to Cobra Hands off Floor then Regular Cobra with Hands on Floor

Down Dog to Straight Leg Lunge place Knee on Floor and Twist to Down Dog

Vinyasa to Nagani Madasana - Intoxicated Cobra (keep elbows bent arms strong so your chest can be free to move)

Down Dog to Uttansana to Urdvah Hastasana

Cross One Ankle over the other and Fold Fwd to Uttanasana

then Walk to the Side of the Foot In Front

Down Dog

Crescent Pose the Twist Upper Body

Vinyasa

Parsvakonasana to Down Dog

Vira I- Warrior I to Parvritta Parsvakonasana (heel up or down)

Eka Pada Rajakapotasana to Parvritta Eka Pada Rajakapotasana

Down Dog

Twisted Thigh Stretch Holding Opposite Foot to Bent Leg

Down Dog

Triangomhkaipada Paschimottanasana Then do the Twist

Baddha Konasana

Janusirsasana

Kness to Chest

Meditation or Savasana

Namaste!

One word for Sarah
is Aware! Meeting her on a cold rainy day in Vancouver while she was
handling a broken heater at her house over the phone. Sarah was a
vision of calm as we met in the spa at the hotel before we sat for our
conversation. She greeted me with a smile which brought the light to my
heart in the midst of the darkness of the day. Her voice breathes
honesty in this interview as she shares how she saw around her many
teachers/studios and found that those who needed yoga were some of her
friends who sit all day behind computers (she found her gift). This
opened her up to create Yoga for Geeks
offering yoga at lunch times and at conferences for geeks - she says
that you can even wear jeans to class (very cool but not sure if they
have stretch in them).

Power Yoga Iyengar Yoga

CITY YOGA CHECK IT OUT!!!! Come and play at my Workshop this Sunday:

Demystifying Arm Balances 12:30-3:30 Sun April 29th

Please check out my new vidcast where I share about how I came to
teach and guide others to heal (for books I mention click on the amazon
store link)

FOR VIDEOS FEATURING YOGA CHECK OUT CHANNEL YOGA

A MOMENT OF GRATITUDE :

THANK YOU YOGI TIMES for the write up on pg 85 in the April ISSUE! !!!

Being reminded to take time to connect to ourselves and tap into who
we really are at our core is not as easy these days with so much
stimulation in our lives.... When my dear friend Elsie
(who I always talk about cause she rocks) sent me an email on Good
Friday which inspired this class. Funny enough I didn't even know that
is was a holiday she took me to the mat to sit and go within to
remember. Along with that I am grateful for being able to teach yoga
this weekend at the Spring Retreat for Agape and sit & meditate in the illuminating presence of Dr. Rev. Micheal Beckwith (featured in the Secret DVD) & Dr. Ricki Byers Beckwith
which reminded me why I teach yoga and live a life of service. Before
you do this practice see if you can find within yourself what you are
passionate about, what is sacred to you and pour the meaning into each
breath, action and intention.

Please check out my new vidcast at (for the books I mention check out my Amazon Store )

me & the rev. apres yoga at the Agape spring meditation retreat in rancho palos verdes, ca

"Real Success is coming to knowing yourself to share your gift with the world" -

Rev. Micheal Beckwith

Sequence: Level 1

Restorative Heart Opener with a Blanket or Blocks

Extended Balasana - Extended Child's Pose

All 4's for Cat Cow Pose

Downward Facing Dog - Bending knees and Working the Top of Thighs Back 3X

Plank Pose to Cobra Pose to a Wide Uttanasna taking the Heart Fwd 3X

Uttansana to Vira III Leg Prep to Straight Leg Lunge

Plank to Chattarunga to Cobra

Utthita Parsvakonasana - Stage one or Full Pose

Vinyasa

Second Side

Plank Down to Your Belly Eka Pada Bhekasana (also Ardha) to Child's Pose

Agnistambasana - Fire Log Pose Pose of the God Agni (fire)

Setubhanda - Bridge Pose

Supta Padangustasana

Supine Twist Easy Twist to Each Side

Knees to Chest

Savasana

Namaste!

One word for Brian
is Transformation! He has been on a journey from being on the top of a
car in NYC having a pure Kali moment to a return trip to LA where a
friend took him to his first yoga class. He plays the edges being
present in all that he does taking his words deeper into meaning and
experience. His work and path have merged to bring him to a place to
help others from his own personal experience - service.

I was inspired by this conversation and could of kept the interview
going much longer as Brian share moe of his healing journey taking it
back to the mat being able to be with himself, not in competition (with
anyone including himself) and seeing that every moment is an
opportunity to grow.

Kundalini Yoga Peter Levine - Somatic Healing Advaita Vendanta

Please check out his work and see the many services that Brian offers through

the Enlightened Concierge .

Please browse, become inspired and support my new online store

(the mugs are my fav).....

If you didn't catch my interview on Yoga Peeps pls CLICK on the icon its a lot of fun..

thanks to mary-alice q.
for her great gift of picture taking and for her cont'd support (check
out her site she is an amazing ayurvedic practitioner.. xo

As we step into spring and move forward transitioning from the
darker days to the lighter days see if you can find some personal time
to honor your process, your bod, your heart - basically your yoga.
Notice what is coming to fruition and what still in a stage of
evolution. My teachers have said to me in many ways that inside we all
have potential that is like a bija (seed), which is filled with
possibilities now take note of what the soil of your awareness is in
which these seeds are being cultivated in.

After going through my own process of teaching for 5 years and
becoming a certified Anusara teacher, I have learned that there is not
just one way to do anything that there are many ways honoring our way
of unfolding that works for each of us. When we give ourselves
permission to be, to nurture, to see where we are in the process we are
able to find ease on and off the mat.

Enjoy the beauty of spring and see in nature how each tree, bud and
blade of grass expresses itself in its own way just as you do.

Check out the interview with Damon

and for a longer class about Spring with Elsie from Elsie's Yoga Class

Sequence Level 2-3:

Sukhasana

Balasana - Extended Child Pose, Slow Transition to Downward Facing Dog

Down Dog Split - Squared Hips then take Knee to Chest and Extend Back

Plank Pose to Belly to Salambasana

Down Dog to Uttanasana - moving 1/2 fwd 3X

Urdvah Hastasana to Uttanasana

Straight Leg Lunge to Twist then Straighten Leg for Parvritta Trikonasana Variation

Vinyasa

Vira II to Reverse Warrior back through Vira II then Clasp Arms Behind

and Fold Fwd Ostrich Pose

Vinyasa

Uttanasana

Malasana - Garland Pose Take a Squat (pls place a blanket under heels if lifted)

Bakasana - Crane Pose (working core arms bent and straighten)

Uttansana

Urdvah Prasarita Eka Padasana Standing Splits to Handstand

Uttanansa

Down Dog

Straight Leg Lunge with Shoulder under Knee

Parsvottonasa Variation with Back Heel Lifted

Uttansana

Eka Pada Koundinyasana II

Balasana done Extended Childs Pose

Supta Padangustasana

Supine Twist - Grape Vine Legs
Core Work - Legs Lifted with Hands Behind Head then Lower

Knees to Chest

Savasana or Meditation

Namaste!

special thanks to elsie for her awesome pics... and to Robin from Inner Freedom

One word for Christine
is Grateful! YES, and I am to her as she was able to open my eyes to
see past the rain and take in with great appreciation the view from my
hotel room. We connected immediately when we met and it was so
wonderful to connect to the heart of someone who shares the same
feeling about life. Her sharing of her transition from NYC to BC is
inspiring and a great support for anyone who may wonder what their
practice can offer off the mat and she says is with clarity and warmth.
Christine found her teacher in her heart within herself and now had to
look inside even more than she thought which I can totally relate to in
my own life as we can always delve deeper. Enjoy this part this of her
journey in this conversation and remember that each of us are our own
teacher.

Om Namah Sivaya Guruve - the first line to the Anusara Invocation

translation: I offer myself to Lord Shiva, the Auspicious One, who is the True Teacher within and without

please click the pic to be led to the store

I am excited to share with you - Hillary's Yoga Practice Podcast
Store in beta. Please shop, support and enjoy the practice with these
fun items I chose for you. (more to come)

Vij's Indian Experience Phresh Spa + Wellness Club Ganesh The God of Obstacles

Taking our seat is sacred and pivotal to set one's intention while
staying in our expanded heart. Asana, means posture as well as the
posture of your heart (hrdyam). How we interact with ourselves and
others is yoga while you read these next questions go into your
heartspace and check in to see how are you aligning and keeping
connection to the bigger heart that holds all of us. Please allow
yourself to see how you keep connected to your heart (and disconnect)
throughout your day while you interact with your life in every way -
this is a great practice to learn how you align with yourself, others
and the world.

PLEASE LISTEN AND SUBSCRIBE TO YOGA PEEPS - ENJOY MY INTERVIEW WITH LARA HEDIN

Pangea Organics

The Oprah Winfrey Leadership Academy

F ocal Point: Where energy is gathered, moves into and moves
out of in every pose. There are 3 focal points: the upper palette,
bottom of the heart, core of the pelvis. Each point is the metaphor for
the heart as the focal point changes in each pose.

Sequence : All Levels

Sukasana - Easy Pose to All 4's then Downward Facing Dog

Down Dog Splits Lifting One Leg at a Time

Uttanasana - Standing fwd Bend

Then Take a Wider Stance with Hands Clasped Extended Over Your Head- Shoulder Opener

Tadasana - Mountain Pose

Urdvah Hastasana

Uttanasana - Extending fwd 4 times

Plank Pose - to Chattarunga - to Bhujangasana - Cobra Pose then Down Dog

Uttanasana to Urvah Hastasana

Surya Namaskar

Straight Leg Lunge to Crescent or Vira 1 - Warrior 1

Parvritta Parsvakonasana Variation with knee to floor with twist - Lift Leg Up if Possible

Surya Namaskar

Down Dog to Straight Leg Lunge

From the Lunge Straighten to Parsvottanasna Variation and Bend 3X

Surya Namaskar

Down Dog

Pigeon Prep to Thigh Stretch

Down Dog

Vashistasana - Side Plank Pose

Down Dog to Plank to Sphinx Pose

Salambasana Pose Variation 2x

Makrasana

Down Dog the hold ankle, calf or thigh for twist

Uttanasana

Supta Padangustasana

Meditation or Savasana

Namaste!

Special thanks to Elsie for Pics...

One word for Emily is curious! She is also dedicated and has found
yoga helpful for her active lifestyle with marathons, triathlons and in
her life. Every time she is in class she gives her best and really
wants to learn why we do what we do in yoga to find the results she
desires in her body to perform better while running. I love that Emily
has really brought the teachings of yoga into her life by being present
and appreciating every breath, appreciating her family, friends and the
gifts in her life.

Yoga does help running - YEAH! She was 20 minutes better in her
timing this marathon than her first one a year ago- way to go Emily.
Her yoga practice has taught her to be in the moment as she is running
seeing that every step is important which has enriched life for her in
many ways appreciating how yoga supports her love of running. In her
words - they go hand in hand.

Emily will be doing a triatholon for The Lukemia & Lymphoma
Society Team in Training - to raise money for this cause this June

please click and sponsor her

Anusara Yoga

Yoga Breath known as Ujjayi Breath The benefits of Yoga for Runners Yoga for Geeks with Sara Pullman The Accidental Yogist The Run Podcast

Click to subscribe and Listen

This week March 15th I am interviewed by Lara of Yoga Peeps - it's a fun conversation she rocks yogini style!

A special thanks to Gayle and Kelsy for helping with our pic of hasta padagustasana over at City Yoga.

When we choose to soften and listen in our life, we begin to open up to
a deeper place within ourselves that is powerful on its own without
pushing it in any direction by paying close attention we flow into
be-ing. Giving ourselves permission to connect to our inner voice and
surroundings takes passive action - it's softer, more sensitive. This
may be scary for some of us to allow the world to come to us but
actually it takes us into parts of ourselves that may not be readily
attuned. We all have this ability but it takes practice to see and be
who we are. We have the freedom to ignore everything but if we take he
time to soften, light a candle, say a prayer creating a sacred place we
will uncover this grand energy that is closer to you than your breath.

Before you do you do your practice, I invite you to check in to see
if you have the tendency to just push through and not listen to your
body and perhaps you can deepen your awareness by creating a space to
let the world come to you and receive.

CHECK OUT: Yoga Peeps on March 15th Lara Crestone interviewed me, bless her!

LULULEMON in Santa Monica this wed at 7pm till 8pm I am teaching class

Thank you Elsie for your sweet pics...

Sanskrit: S hakti - Energy, creativity, U jjayi (triumphantly uprising)

Sequence: Level 1/2

All 4's

Down Dog

Uttanasana

Samasthiti

Urdvah Hastasana

Uttanasana

Deep Lunge with Longer Stance with Chattarunga Arms

Plank to Down dog to Plank to Downdog to Plank to Chattarunga to Cobra

Down dog to Uttananasana

Surya Namaskar

Uttanasana - walk arms to side twist

Surya Namaskar with Upward Facing Dog

Downward Facing Dog

Virabahdrasana One - Warrior One

Vinyasa to Second Side Warrior One

Down Dog to Uttanasana to Wide Uttanasana with Shoulder Stretch

Urdvah Hastasana

Uttanasana

Crescent Pose with Arms Flowing Up and Back to Anjali Mudra 3X

Jump and switch Second Side

Vinyasa

Down Dog to Vashistasana

Balasana to Down Dog

Vira 2 - Warrior 2 to Uttitha Parsvakonasana back to Vira 2 back to Uttita Parsvakonasana back to Vira 2

Vinyasa

Down Dog with Twist Holding Shin or Thigh of Opposite leg

Virasana with Ujjayi Breath

Runners Lunge

Eka Pada Rajakapotasana Prep - Pigeon Prep

Downward Facing Dog

Eka Pada Rajakapotasana Prep with twist

Hanumanasana - front splits (I said 2x but we didnt do it you can if you'd like)

Downward Facing Dog to Uttanasana

Sukasana Twist then Fold Forward then Switch Cross and then Do Both Sides Again with Fwd Fold

Happy Baby

Knees to Chest

Savasana

Namaste!

One word for Lisa is - Commitment! 40 days ago Lisa came to my class
at City Yoga - this was her first and that is when she decided to
partake in the 40 day for $140 program there. Looking at her I thought
she has been doing this for many years it must of been her flexible
mind and openness of being a healer that kept her in great shape. She
came to all of my classes and was working through life's challenges and
eventually I could see she became lighter as she found her freedom to
be Herself! A beauty for sure and what a lovely woman who has utilized
her practice in such a productive way. You will definitely tap into her
authenticity as she shares honestly from her heart. Congrats to her for
sticking to 40 days and perhaps you will be inspired to take on such an
awesome commitment for your personal growth. YEAH!

In Sikh Traditions it is used I also found a book that the Author Ilene Segalove who wrote a book about it. Dr. Judith Orloff - she is a master of intuition Chai Tea Recipe from Dr. Lad

PLEASE COME TO LULULEMON WED MARCH 7th @ 7pm FREE CLASS!

Photo Note: Lisa and I in a partner variation of Parvritta Janu Sirsasana with my puppy Mala and her fav bird toy

Karma (Action) is a word some of us refer to everyday to
explain a boomerang of events that happen from what we do. We may even
see it when we are getting a cup of coffee/tea in the morning on the
counter a "Good Karma" cup inviting up to leave a tip. I have read that
most philosophical schools say that karma is action and from what we do
there is a response to our choices, ramifications or reactions. But
when I delved deeper, I learned about the Wheel of Karma talking about
life which says that being in the body means you have more work to do
that you didn�t do in the last life - I did not like this at all in
some way it says that life is a punishment.

Today, I invite you to see how your life is a blessing and there is
nothing to get out of but to go in and creatively step into your life,
the world we want to live in by applying our intention with right
action. I invite you to see that you did nothing wrong to be here but
that the divine chose to be you and that you have the opportunity to
enjoy being in this marvelous body.

Tantra offered me the perspective to see that we are not stuck in a
yoga that is filled with dogma of what we have to do but that we choose
what we do to create our life. Contemplate about life not being a set
of rules to design your outcomes but that you can find your way to
discover that many opportunities to change the way you are becoming
even better using right action to live more fully on and off your mat.

Buddist Definition of Karma The Bhagavad Gita A good version of the Bhagavad Gita to study by W. Sargeant Karma Cookie Dogma I said Kant but it was Kierkegaard My inversion Workshop Feb 28th in LA @ City Yoga

Maha Mondo, Accidental Yogist, Cupcakes & Yoga, Bobbi Fabian Elsie's Yoga Class Podcast - check her out her classes are great!

Sanskrit: D harma: personal duty, S eva: selfless service, B iga: seed

Sequence Level 1:

Balasana - Child's Pose

All 4's to Cat/Cow Pose

Down Dog

Straight leg lunge to Crescent Pose Prep

Plank to Salabasana then Cobra - Bhujangasana/Upward Facing Dog

Uttanasana up to Tadasana

Uttanasna to Crescent Pose

Vinyasa

Virabhadrasana II - Warrior II then to

Ostrich pose w/hands clasped behind back

Vinyasa

Uttitha Parsvakonasana - Extended Side Angle

Down Dog to Uttanasana to Samasthiti

Adho Mukha Vrksasana - Handstand

Down Dog to Trikonasana

Parsvottonasana

Down Dog

Virabhadrasana 1 - Warrior I to

Parvritta Parsvakonasana - Twisted Side Angel Pose

Downward Facing Dog

Pigeon Prep with Thigh Stretch

Agnistambasana - Fire Log Pose sweet elsie (sickled foot)

Purvottanasana - Table Top Pose 2X

Wild Thing Pose -

Setubhanda - Bridge Pose or Urdvah Dhanurasana - Upward Facing Bow(pics on the way with blanket)

Sukhasana Twist - Easy Seated Pose with Twist

Janu Sirsasana - Head to Knee

Agnistambasana - Fire Log

Balasana - Childs Pose

Savasana - Corpse

Namaste!

One word for Elena is - Poetic! When I was in NYC I had time to take an inspiring yoga class at Vira Yoga
with friend and teacher Elena Brower. Amazing how energy is different
in NY and LA, in NY on foot moving with people, LA in cars seperate
from others - what a different dance on the coasts which offers great
diversity in life. In class we moved our bodies and went deep into our
breath focusing on our back body. It is crucial to listen, slow down
and receive, boy am I happy for that reminder.

Happy 5th Birthday to Vira Yoga which is really exciting to be part
of and auspicious to share my 5th year of teaching with. Now Elena is a
wife, mother, teacher and business owner together we hear how yoga
helps her to listen and how she experience's the world moving towards
her.

Yoga Zone , Ishta Yoga , Allen Finger Cyndi Lee , Om Yoga Center

John Friend , Anusara Yoga

fun note: I had my camera but the battery was dead.
Yeah! for technology and camera phones thanks to Boru for taking this
sweet Tree Pose @ Vira

The yoga of Patanjali offers us Yoga Sutras including the 8 limbs of yoga. Within these 8 limbs are the Yamas (social inter-action with others) and Niyamas
(inter-action we have with ourselves). There are 5 Yamas and 5 Niyamas
making them kinda like the 10 commandments of Yoga. For this class I
focused on 3 of the Niyamas - Tapas (effort), Svadhyaya (self-study) ,
and Ishvara Pranidhana (surrender to the divine). In life we mostly do,
effort and forget to feel the connection to something bigger - when we
take time to reflect or study we can see where we are with both. In
yoga effort is important to get to the mat keep your arms strong in
down dog but to leave space to soften even surrender to this greater
energy. Through self-study on and off the mat using scriptures or any
books that take you deeper one can see there tendency and make a choice
to see balance of these actions.

Sanskrit: Chin mudra or Om mudra

Sequence Level 2 :

Downward facing dog with split and twist

Straight leg lunge

Down Dog

Uttanasana

Urdvah Hastasana

Shoulder opener hands clasped behind back then fold fwd to Uttanasana

Plank to Vinyasa

Crescent Pose

Vinyasa

Utthita Parsvakonasana - Stage one, full pose or bounded variation-

Vinyasa going thru Chattarunga back through to Down Dog

Trikonasana

Prasarita Padottonasana - hands clasped

Uttanasana

Malasana - (garland) to Bakasana - crane also known as crow

then back to Malasana

Uttanasana

Samasthiti

Vinyasa

Plank to Vashistasana -

Down Dog

Parsvottonasana to Parvritta Parsvottonasana (w/blocks or not)

Down Dog

Vashistasana - second stage leg lifted or with tree pose legs-

Down Dog

Eka Pada Rajakapostasana - pigeon prep then to a Twisted variation

Down Dog

Anjanasana Thigh Stretch -

Setubhanda - bridge pose

Urdvah Dhanurasana 3X - with choice of eka pada (one foot) and eka hasta (one hand) for #3

Supine Twist

Baddha Konasana

Triangamukha Paschimottonasana

Sukasana

Meditation

Savasana

Namaste!

One word for Elsie is - Authentic! I have known Elsie for five of
her 35 years on this planet. HAPPY BIRTHDAY to her YEAH!!!! And I must
say our connection becomes deeper all the time as we grow and share
together - she is a great friend, teacher and student. Elsie is always
true to herself and takes time to steep in her heart before she makes
choices to take action. I love her for all of her inspiration as she is
who taught me how to do a podcast (rockin yogitechy) but kept space for
me to teach myself as well. Sharing yoga with her is one of my favorite
things to do. Her students are lucky to have her healing heart and
conscious mind to guide them in their practice.

PLEASE SIGN UP FOR Elsie's Yoga Classes in iTUNES & CHECK OUT HER SITE! !!! Lululemon Chip in to help this charity for Elsie's B'day Celebration - CORAZON DI VIDA Our location for the interview with calypso music was @ - The Center for Yoga - Yoga Works Now I teach at the time that we practiced at City Yoga

Being responsible and taking care of our bills, our car, our bodies
is part of yoga and action. If we ignore what we have to do then when
we want to experience other delights in life there can be difficulty
and even a disconnect without the foundation being cared for. Nitya
karma is exactly that keeping all the ducks in a row, being accountable
which the universe does all the time. Kaamya karma is where we play
with what we want to do (desire) within the support of these
boundaries. One is stability which offers freedom to express as the
other opens us to explore the wonders of life with its duties and
desires.

Traditionally the definition can be read through these links: Nitya Karmas and Kaamya Karmas .

How I am using these words is in relation to our everyday life
outside of Hindu life which translates quite nicely. This was how I was
taught by my teacher, Dr. Douglas Brooks .

Links: Elsie's Yoga Kula , High Road Tee's (in photos) , Yoga Chocolate

My puppy Mala -

Sanskrit: K arma - action , P rana - life force

Sequence Level 2:

Downward Facing Dog

Downward Facing Dog Splits

Uttanasana

Ardha Uttananasana

Sun Salutations also known as Vinyasa

Crescent Pose

Vinyasa

Utthita Parsvakonasana

Vinyasa

Ardha Chandrasana to Trikonasana

Prasarita Paddottonasana with Clasped Hands Behind You into a Twist to Each Side

Uttanasana

Pada Hastasana -

Hasta Padangustasana

Uttasana

Samasthiti

L-Pose at the Wall

Balasana - Childs Pose

Baddha Parsavakonasana - Bound Extended Side Angle Pose

Downward Facing Dog

Eka Pada Rajakapotasana Prep - Pigeon Prep

Downward Facing Dog

Anjaneasana Thigh Stretch - Low Lunge with Thigh Stretch

Dhanurasana 2X - Bow Pose

Parsva Dhanurasana

Parvritta Balasana - Twisted Childs Pose

Extended Childs Pose

Navasana - Boat Pose to

Ardha Navasana - 1/2 Boat Pose

Setubhanda - Bridge Pose

Supta Padangustasana

Meditatation

Savasana

One word for Bobbi is
- Heart! I enjoy whenever she comes to class because when I look at
her, she has the most open heart and smile on any given day as she
thrives on the teachings of yoga. She is an amazing photographer who
took all the pics for my site and
also took the pictures for my wedding. I love how she sees the world
and really uses yoga in her everyday making life more meaningful. Being
from Australia she is able to enjoy the opportunities that America
offers along with how LA is one of the best places to practice yoga.

Yoga makes her feel beautiful and I love how she shares a deeper part of herself with us over our conversation about the practice of yoga.

High Road Tee's - cool yogini wear - pls check them out! Learnoutloud.com

Happy New Year! With 06 behind us and
now 007 in front of us we are standing facing the unknown. We take what
we know (our habits, fears, loves, patterns) into the new year hoping
to do things better or differently. Samskara's are patterns/imprints that you are born with, impressions you created and show up like groves in a record playing again and again. It's up to us to step into the yoga and make better choices through contrast while we apply our willingness to be better on our mats and off the mats. We explore how we move and take ourselves out of the comfort zone to the unknown creating the known in a new way.

THIS EPISODE IS POWERED by Liquid OM

Elsie' s Yoga Kula Survey on Resolution LA Times My podcast class on Reacting vs Responding Sacrum Psoas Pubic Bone

Anusara Termonology

Please watch this for an audio explaining the 5 Principles Of Alignment

Muscle Energy - An embrace of the skin to muscle, muscle to bone. We hug into the midline creating stability honoring ourselves and keeping the body safely engaged. Inner Spiral - A spiral flow of energy that begins at the center
arch of the foot and moves up the leg taking the thighs back and
widening them. Third component is broadening which makes more space. Organic Energy - From the core we extend and expand lengthening the bones without loosing the muscle engergy Calf Loop - Energy flows from the back of the ankle up the calf
muscle and goes fwd to front of down to the front of the ankle and back
through

Sanskrit: A najali - offering S vadhyaya - self study

Sequence Level 1-2:

Sukhasana - Easy Posture

Tadasana - Mountain

Urdvah Hastasana - Upward Stretching of Hands

Uttanasana - Standing Fwd Bend

Lunge with hands inside the foot back leg stays lifted if not able to lower knee to floor

Downdog to Vinyasa = Plank Pose - Chattarunga dandasana - Cobra- Downdog

Uttanasana

Tadasana

Vinyasa with Cobra /Upward Facing Dog

Crescent Pose Then to a Twist Variation of Parvritta Parsvakonasana - Revolved Extended Side Angle

Vinyasa

Utthita Parsvakonasana - Extended Side Angle

Utthita Trikonasana - Triangle

Ardha Chandrasana - Half Moon

Parvritta Ardha Chandrasana - Twiste /Revolved Half Moon

Uttanasana

Adho Mukha Vrksasana - Handstand

Uttanasana or Balasana - Child Pose

Standing Hip Opener -

Eka Pada Galavasana - Stage One Stage Two

Down Dog

Uttanasana

2nd Side

Eka Pada Rajakapotasana - Pigeon Prep

Then to Thigh Stretch

Down Dog

Anjaneasana - Backbend Lunge

Down Dog

Ustrasana - Stage One Stage Two

Setubandha - Bridge Pose

Urdvah Danurasana -Upward Facing Bow

Supta Padangustasana with Leg Out to Side and Twist Across Body

Knees to Chest

Savasana

Namaste !

One word for Kira is - Generous! I had the blessed opportunity to take X-mas weekend off in Ojai with my husband and puppy at the Lavendar Inn and had a blast hangin with Kira. (thanks to Lara from Yoga Peeps who suggested I interview her..) Ojai
has made an impact on Kira's life on and off the mat. It has taken her
deeper into herself, the relationship to yoga and life in a small town.

We shared stories and practiced in her sweet studio which she
allowed us to do for both days - sweet huh? I also stopped in their
store Bhavantu ran by the cool Catherine Nation - a fashion yogini as well and ate at her husbands cafe Iron Pan - it's worth just a drive to chow down fantastic eats.

Links:

Lulu Bhanda's - great pages inside click on Channel Yoga to see some great videos of Yoga

Endometriosis

Multiple Sclerosis Christina McLeod of Yoga Source in Palo Alto note: looks like she does not own the studio to date Erich Schiffman Dana Flynn, Laughing Lotus NYC

Sanskrit words:

G uru - teacher or weighty one S avasana - corpse pose A shtanga - means 8 or referred to 8 limbs of yoga along with it being a style of yoga A sana - pose or posture of your heart

Photo: Kira and I in partner navansa (boat pose) in her sweet studio...

Courage is a quality of mind and heart that all of us have or are not sure how to dive in and apply in our lives. Fear becomes the great holder of this energy bravery ushers us through it. The root of the word courage
is ifrom the french word Coeur meaning heart. It takes courage of the
heart to go deeper into the questions of who you are and who you want
to be in the world.

I have looked back on this year to see the many things of have done
for the first time - all which took my focus and energy to find my
endless wellspring of strength and courage. After we take steps into
the unknown, we take steps into a pool of fear, we take steps into our
heart which allows us to grow and become the person we choose to be.
Always remember YOU are NOT ALONE!!! Many have walked the path you have
and if that confronts you use this as the fuel for 2007 to do new
poses, make new friends, or perhaps forgive that one person you haven't
yet.

Remember these are suggestions and you are not obligated by any means as you are FREE to choose..

I chose to stay on the floor for the most part in seated poses to
take us in out and twisted around all to find where this courage you
have lies. Appreciate what you did this year, revel in that and now
there is an even stronger base to step into the fire to transform,
evolve and enjoy the life you desire to live.

Meet the Yogi's you are practicing with Gio and Christine LOVE YOU GUYS!

Sequence: Level 1/2

Sukhasana - Easy Posture

Balasana - Extended Childs Pose w/ Arms Overhead

All 4's - Hands and Knees

Adho Mukha Svanasana - Downward Dog

Uttanasana - Standing Fwd Bend

Straight Leg Lunge

Adho Mukha Svanasana - Downward Dog

Uttanasa with Hands Clasped Behind the Back - Knuckles Facing Up

Down Dog

Balasana - childs pose

Dandasana - Staff Pose

Janu Sirsasana - Head to Knee Pose

Bhaddha Konasana - Restrained Cobblers Pose (this is how indian cobblers sit)

Parsva Uptavista Konasana - Side (torso over leg) Wide Angle Pose

Uptavista Konasana - Wide Angle Pose

Bhaddha Konasana

Sukhasana with a Twist

Down Dog

Eka Pada Rajakapotasana Prep - Pigeon Prep

Eka Pada Rajakapotasana Prep with prayer twist

Balasana - Childs Pose

All 4's Knees Crossed In Front Prep for Gomukhasana-

Gomukhasana - Cow Faced Pose

Gomukhasana - With a Twist Opposite Elbow to Knee

Paschimottanasana - Seated Fwd Bend

Ardha Paschimottasana - Seated Fwd Bend with Tree Pose Leg

Krounchasana - Heron (the bird)

Triangamukhaipada Gomukhasana -One Leg in Gomukha other Extended out

On Back Knees to Chest

Supta Padangusthasana - Supine

Supta Padangustasana w/Leg Out to Side and Across Body in a Twist

Knees To Chest

Supta Baddha Konasana - Supine Cobblers Pose

Savasana

Namaste!

One word for Jodi is - Dedicated! Meeting up with Jodi Guber was fun. I was able to shop her line Beyond Yoga ,
find cute pants (that are in the pic of us doing crescent pose but you
can barely see them.. check her site for sweet goodies) and talk about Gratitude ,
who we are on and off the mat, and what this moment offers us. We even
have an interruption from her fiance (giving us 10min warning) which
brings life and reality right there in an urban yogini's lifestyle.

Beyond Yoga Tara Guber (her mother def had an influence) - Yoga Ed Alan Finger Power Yoga City Yoga

Just Breathe... Simple huh? We do it unconsciously more than
consciously and even if we forget to breathe it happens as long as we
are alive. If you hold your breath you will pass out then She (the
goddess) will breathe you. Once I understood how the rhythm of my
breath moved within my body my practice deepened & expanded. I
became more connected and in touch with how I felt, connected to others
and most importantly my body finding ease. Breathing is simple yet
complex at times but always there to guide us when we focus our
awareness on its flow.

note: you may hear more of my breath with a new mic - thank you Gayle

In this episode I mention a Tantric way of looking at the breath in the form of the goddess/universe and you are co-participating with
her as you inhale and exhale. WOW - is right that was my response until
I went deeper and actually found comfort in the thought and reality of
it.

I must thank my sweet teacher who poetically taught me this beautiful teaching of breath. (Douglas Brooks is my teacher of Rajanka Tantra ) Soon he will have a book out titled Rajanaka Heart.

"The breath ties the soul to the body"- Paramahansa Yogananada click to find his book Autobiograpy of a Yogi

S anskrit V ocabulary: S hakti - divine feminine /expression P rana - Life force

Muscle Energy described on Vira Yoga's Site (nyc studio) Anusara Yoga in Wikipedia

COOL INFO: Did you know that
dolphins choose to breathe and never sleep... they are always in the
moment of the breath perhaps they are the goddess consciously breathing
us?

S ource - The History Channel D olphins have conscious breath ... always breathing by choice.. always doing yoga...

Sequence: Level 1

Adho Mukha Svanasana - Downward Facing Dog

Wide Legged Uttanasana - Standing Fwd Bend

Urdvah Hastasana in Tadasana - Arms Overhead

Plank Pose

Chatarunga Dandanasana

Down Dog 5 Breaths

Uttanasana - Samastithi - Urdvah Hastasana

Straight Leg Lunge

Down Dog - Uttanasana - Urdvah Hastasana

Crescent Pose then Twist to Variation of Parsvakonasana

Vinyasa (Plank Pose, Cobra, Downdog)

Utthita Parsvakonasana - Extended Side Angle Pose

Vinyasa - Down Dog

Balasana - Childs Pose Extended Arms

All Fours Hands & Knees

Down Dog

Virabhadrasana II - Warrior II

Utthita Trikonasana - Triangle Pose

Prasarita Paddotanasana with Hands Clasped Behind the Back

Samasthiti

2 Adho Mukha Vrksasana - Handstand 2X

Balasana - Childs Pose

Vrksasana - Tree Pose arms float up and down then a twist (hug to midline)

Urdvah Hastasana in Tadasana

Uttanasana

Kneeling Thigh Stretch

Down Dog

Eka Pada Rajakapotasana Prep - Pigeon Prep

Down Dog

Dhanurasana - Bow Pose 2X

Parsva Dhanurasana - Bow Pose on The Side

Down Dog

Parsvottanasana

Uttanasana

Janu Sirsasana

Paschimottanasana

Savasana

Namaste!

INSPIRING!!! I remember when Linda came to her first class and now 2
years later she is still practicing Yoga. She definately stuck it out
and saw how Yoga offered her many opportunities to learn about herself
and work through her challenges inside and out.

Yoga Groundwork - a site that talks about some points of Anusara this site is very well done & a great resource. Thanks Jessica.

* In Picture Hillary (wearing wild holdiday pants by Enerchi) & Linda strike partner Tree pose after our interview.

The other day I found out something that I was not supposed to know
and got upset. I was pissed off really taking this personally then
reacted from a place of feeling lack, not being recognized or
considered in this situation. This was not the best choice for me to do
but then I went to my car and realized with a little space from the
situation that I totally reacted and didn't take a moment to actually
turn in to myself and breathe knowing there is an abundant universe.

Taking this to my mat into my practice I could see how I move fast
in a pose almost like a reaction instead of staying with my breath
working through it. As the holidays come closer check to see if you are
moving from your ego body or your bigger sense of the whole this is a
great practice especially when in a place of discomfort. Yoga is about
responding with knowledge and from a space of feeling connected to
something bigger inside and out to do this in the practice we initiate
the poses from the back body allowing the front to be soft and
sensitive.

Sanskrit Vocabulary: A nugraha: grace D risthi: gaze S vadhyaya: self study

S tyle of Yoga I teach: Anusara Yoga

Sequence: Level 1/2

Sukasana

Downward Facing Dog

Uttanasana - standing fwd bend

1/2 Sun Salutes = Urdvah Hastasana (arms over head) to Uttanasana extending out from pelvis then coming up

Straight Leg Lunge then a Twist with torso facing the leg (variation of parvritta parsvakonasana)

Vinyasa/Sun Salutes = Downward Facing Dog - Plank - Chatturanga Dandasana

Crescent Pose - variation with knee on floor if required

Uttanasana - standing fwd bend

Samasthiti

Urdvah Hastasana

Uttanasana

Vinyasa/Sun Salute

Utthita Parsvakonasana

Vinyasa/Sun Salute

Wide Stance Uttansana with hands clasped behind back or with a strap

Down Dog

Dolphin Pose :

Balasana - childs pose

Down Dog

Ardha Chandrasana - half moon pose

Trikonasana - triangle pose

Vashistasana: side plank variation with foot in front

note: shoulder behind wrist hips lifted

Down Dog

Eka Pada Rajakapotasana Prep - pigeon prep note: knee wider to the side than hip

Kneeling Thigh Stretch

Uttanasana

Tadasana - mountain pose

Knee to chest standing on one leg

Purvottasana 3 X- table top pose note: hands face fwd opened a little bit index finger pointed fwd

Jathara Parivartanasana: supine twist arms in cactus position

Knees to Chest

Supta Padangustasana - lying on your back with one leg on the floor other lifted with hands behind this leg

Knees to Chest

Savasana

Namaste!

Dolphin Pose

Vashistasana

Jathara Parivartanasana

Sequence: Level 1/2

Sukasana

Downward Facing Dog

Uttanasana - standing fwd bend

1/2 Sun Salutes = Urdvah Hastasana (arms over head) to Uttanasana extending out from pelvis then coming up

Straight Leg Lunge then a Twist with torso facing the leg (variation of parvritta parsvakonasana)

Vinyasa/Sun Salutes = Downward Facing Dog - Plank - Chatturanga Dandasana

Crescent Pose - variation with knee on floor if required

Uttanasana - standing fwd bend

Samasthiti

Urdvah Hastasana

Uttanasana

Vinyasa/Sun Salute

Utthita Parsvakonasana

Vinyasa/Sun Salute

Wide Stance Uttansana with hands clasped behind back or with a strap

Down Dog

Dolhpin Pose - prep for forearm balance (it's like down dog but on elbows shoulders over elbows)

Balasana - childs pose

Down Dog

Ardha Chandrasana - half moon pose

Trikonasana - triangle pose

Vasisthasana - foot in front or feet stacked note: shoulder behind wrist hips lifted

Down Dog

Eka Pada Rajakapotasana Prep - pigeon prep note: knee wider to the side than hip

Kneeling Thigh Stretch

Uttanasana

Tadasana - mountain pose

Knee to chest standing on one leg

Purvottasana 3 X- table top pose note: hands face fwd opened a little bit index finger pointed fwd

Jathara Parivartanasana

Knees to Chest

Supta Padangustasana - lying on your back with one leg on the floor other lifted with hands behind this leg

Knees to Chest

Savasana

Namaste!

It is so amazing to see how yoga offers many of us a way to see the
world differently off the mat. Damona and I sit and talk about her
practice and how its been important for her to work in Hollywood,
manage her connection to her heart all by seeing yoga is more than
stretching.

Please comment and let me know if you would be interested in an
interview. Also, if there are any questions you have regarding yoga and
the practice pls email me or call me.

Namaste.

NOTES:

City Yoga

Anusara Yoga

This is a recorded private session with Gio who
I interviewed in Podcast #2. This is a Level 2 class pls do what you can and modify if necessary. Thank you Victoria for letting
me know that she is going to be out of town for the holidays and offering me a great theme for my
second class.

PLS LET ME KNOW YOUR THOUGHTS & COMMENTS. Soon I will be getting a new mic to make it even better for you.

INTENTION SETTING: Take a moment to check in with yourself to
appreciate your own heart and life even with the challenges that may
show up for you. In the times we are challenged we tend to forget the
blessings we have a good practice is to step back breathe and then
remember what you are being offered as a lesson that can offer you a
deeper experience of your practice on and off the mat.

Anusara Yoga - the style I am teaching and using the Universal Principles of Alignment

I mention the Psoas check it out to see how connected it is ...

Note:

1. in Handstand - pls make sure your arms are straight &
strong when I say heart soft this means while you keep your arms strong
let the upper back move towards the floor then lift your chin off the
chest. I mention this when Gio does handstand and the 3rd try he gets
up.

2. I mention this muscle in the thigh stretch pls click to learn more of this hip flexor Psoas

SEQUENCE: Level 2












Suhkasana - Easy posture/seat
Uttanasana - standing fwd bend
Plank pose - top of a push-up
Salabhasana - torso elevated legs down & hands clasped behind the back
Balasana - childs pose
All 4's - hands and knees
Downdward facing dog
Straight leg lunge
Vinyasa - downdog, plank, chattarunga, cobra, downward facing dog
Uttanasana
Urdvah Hastasana
Surya Namaskar - same as vinyasa from downward facing dog
Uttasana
Samastihiti - mountain pose with hands in prayer
Uttasana
Crescent Pose - arms extended or just keep them on your hips
Utthita Parsvakonasana - extended side angle pose (arm on middle of thigh or fingertips to floor outside front foot)
Down dog
Plank pose
Salabhasana
Balasana - childs pose
Adho Mukha Vrksasana - Handstand @ wall (downwards facing tree is the translation)
Uttanasana
Down Dog
Virabhadrasana II - warrior II (flow from one pose to another keeping with alignment)
Reverse Warrior
Reverse Trikonasana -rev. triangle
Trikonasana - triangle pose
Down dog
Lunge with Knee on Floor with Prayer Twist
or More Advanced Variation Parvritta (twisted)Utthita Parsvakonasana
Balasana - childs pose
Runners Lunge - keep hips over back knee and thigh verticle above floor (use a blanket if necessary) linked poses
Ekapada Rajakapotasana Prep - pigeon prep
Down Dog
Low Lunge w/ Thigh Stretch
Danurasana - bow pose 2X one feet held then ankles working thighs to the floor
Setubhandha Sarvangasana - bridge pose
Urdvah Danurasana - upward facing bow or bridge again
Suhkasana - seated then twist
Paschimottasana - seated fwd bend
Supta Padangustasana
Savasana

Namaste!

Greetings Yogi's and Yogini's

I have decided to have mini-interviews with students of yoga as a conversation about the practice of yoga in their life. We all participate in a conversation with the divine but are we listening and benefiting from its grace? I begin this with some simple questions but there is a moment that takes us deeper like any good conversation.

In this episode I interview my student Gio who I have been working with a little over a year before and after him being hit by 2 cars. He was hit by two cars that ran over a year ago and is walking and doing yoga - Amazing!!! He is even handstands and backbends.

We have been working together using Yoga Therapy as a way to heal his body which he talks about. The style of yoga I teach is Anusara Yoga which is a therapeutic yet energetic yoga that has a strong focus on the heart. Yoga therapy uses postures with alignment that allows the body to come back into its optimal blueprint which we all have.

If you are interested in being interviewed pls contact me and if there are any questions about yoga therapy or would like me to ask a question that you would find beneficial pls let me know.

Greetings and welcome to my first podcast. I must take a moment to
thank a few people that offered there time , support and expertise - Elsie , Angela & my husband Asaf.

If you are new to yoga or have been practicing a great resource to see postures (asanas) is B.K.S. Iyengar Light on Yoga. Worth having on your book shelf and a great way to see potential in a posture.

Here is the sequence for this class,it is a level one class running
about an hour. I will be practicing with my students at a studio in LA
and you (meaning its a live class recorded). There are some terms that
may be new but go with it and let me know your thoughts FEEDBACK!!!
please as this will take a lot of practice in every way to offer you
the best service I would like to allowing me to get better every time I
do create a podcast.

Please look over the sequence to see what you will be doing and
become familiar with sanskrit and if you do have Light on Yoga and dont
know a pose look it up.

SEQUENCE : LEVEL 1

sukhasana - cross legged easy posture

downward facing dog

uttanasana - standing fwd bend

urdvah hastasana - standing with arms stretched above head

with fingers interlaced palms to sky - stretch to the side crescent

hands clasped behind back - shoulder opener (make sure there is a bend in elbows )

uttanasana - standing fwd bend

straight leg lunge

down dog

plank pose - note if pain in wrists pls keep shoulders behind wrists &/or knees on the floor

cobra pose - elbows bent pointing behind you

down dog

uttanasana - standing fwd bend

tadasana - mountain pose with hands in prayer (anjali mudra)

uttanasana - standing fwd bend . plank pose. cobra pose. down dog. :
surya namaskar (this sequence is called sun salutaions note when I say
vinyasa or surya namaskar this is what I mean)

uttanasana - standing fwd bend

tadasana

surya namaskar

crescent pose - back heel lifted

downdog lie on your belly

salambasana - arms clasped behind back lift torso up off floor feet stay grounded

uttanasana

skiiers pose (great for lower back pain)

anjaneasana - low lunge with knee on floor to

straight leg lunge and twist towards your bent leg in front

down dog

uttasana

tadasana

urdvah hastasana

uttanasana

uttita parsvakonasana - extended side angel pose

prasarita padottonasana - legs wide ankles under wrists folded fwd

vrksasana - tree pose with a twist

down dog

eka rajakapotasana - pigeon prep pose : if tender knees pls point the foot and make sure the knee is wider than the hip

then a thigh stretch in the same base of pose

danurasana 3X - bow pose hold top of feet in the middle

down dog

anjaneasana - low lunge

down dog

ardha mastsyendrasana I - seated twist

baddha konasana - bound angel pose

lie on back knees bent, curve in back: breath work

supta padangusthasana

knees to chest - keep a curve in back as knees fall a bit away from belly

savasana - final resting pose let body relax, close eyes, lift heart and open palms to sky... surrender