First Class Free

OPENING:

Supine Cobbler

Supine Cobbler abs: Double pulse, single pulse

Bridge Prep: Single then double pulse

Bridge Prep Bike Twist: Knee, head, hold, twist

Apanasana: Supine lunge, Supine twist

Double Lunge (happy baby)

Double twist

WAVE 1:

Twist 

Bharavajrasana side bend lift up

Arda matsyendrasana

Lounge lizard

Malasana

Lounge Lizard

Arda matsy

Bharavajrasana

Twisting Dog

WAVE 2:

sun salutation c

pyramid

revolved triangle

cow

seated cow

bharavajrasana

WAVE 3:

baby cradle

Sundial

double pigeon

arm balance - twisted crow etc.

supine double balance - pigeon abs

CLOSING:

supine cobbler

supine cobbler abs

supine twist

apanasana

Savasana

Physical Focus:  Backbends

 WAVE 1

On back bricks supported backbend with Cobbler (thanks Jenny for inspiring this pose!)

Cobbler Abs

Half Bridge Abs

Supine Pigeon Ab Twists to Pigeon Twist (side 2)

Bridge

Upward Facing Plank

Malasana twist

Forward Fold - with bind, release open arms to twist, side 2 (prep stage of bird of paradise)

WAVE 2

Step back 

Half lunge left leg back with Yoga Mudra hold 

Half Spinal balance with Scorpian Leg

Inhale prepare: Exhale Dip down chest down - Inhale Half Cat knee to chest (Dynamic repeat)

Sunbird reach back for foot opposite hand hold

Full Spinal Balance

Half Plank to core plank

I leg dog left leg in air

Step forward left foot forward

Half Lunge with Yoga Mudra hold (finish all of side 2)

WAVE 3

I leg down dog from previous wave transition

Inhale High Lunge reach up

Exhale Flying Lunge reach back

Inhale High Lunge Reach up

Exhale High Lunge back knee dips (juice up quad and palms touch and bend back behind head like handstand as knee drops)

Inhale High Lunge Reach Up (repeat 3-8 times)

Basic Vinyasa with COBRA

WAVE 4 Repeat above and add on

High Lunge Upper Body Twist

High Lunge 1 armed backbend like half camel hold

Dynamic - 1 armed high lunge backbend to Revolved Lunge 3 times

Last time Revolved Half Moon B hold

Ardha Matsyendrasana twist

Pigeon - quad stretch (left leg forward)

1 leg down dog

Cow Downward Dog

Cow pose with pose of heart arms outstretched

Seated Cow pose twist

Cow pose with cow arms fold

Pigeon top leg forward Right Leg pigeon

I leg downward dog

Scorpian vinyasa (option Scorpian balance or Dancer Dog hold)

Basic Vinyasa with Cobra hold

Side 2 (left foot forward)

*Add stage two Pigeon to Mermaid to King Pigeon

WAVE 5

Pigeon Quad opener twist opposite hand

Pigeon Hold back foot both hands

Four Leaf Clover pose lift hips into back bend

Half Virasana

Lie Back

From supine half virasana bend extended leg and lift to 1 Legged Wheel (Pigeon variation if you wish)

Half virasana back to seated

Standing Splits

Half Lunge King Pigeon 2

Half Spinal Balance Scorpian leg, now extend bottom leg as crutch, or straighten or stage 3 full pose

FULL LOCUST feet in sky

To belly pause

Side 2

WAVE 6

Closing poses: include Malasana, Cobbler, Supine Cobbler

PS Join me on yoga retreat www.silviamordini.com or visit www.alchemytours.com

OPENING

Face long edge of mat swing arms into twisting kriya

Then knee to arm up, let it go step out left (elbow to knee)

than transverse lunge side to side

Then knee to arm up, let it go step out right

Pose of shiva twists

Low transverse lunge

Walk to right foot front of mat

WAVE 1

Standing splits, then knee to chest yoga ball 3 x's

Pyramid

Standing splits

Half virasana, lift hips 3 x's hold

Low lunge alternate arms

swing alternate arms

Revolved lunge

Transverse lunge

Frame back foot

I leg dog, flip dog, core plank, twisted plank, parsva vasci 2

I leg chatarunga, up dog, down dog

Same leg again

K2 low lunge, circle arms, revolved lunge, transverse lunge front of mat

I leg dog, flip dog, core plank, twisted plank, parva vasci 2

SIDE 2

WAVE 2

From dog jump into malasana

Boat, twist boat dynamic - to half boat

Pocahontas abs from boat prep

Crow - tripod - Crow jump back

WAVE 3

Standing splits, baby eagle

High Lunge, alternate arms until it opens to Warrior 2, Reverse Warrior, Revolved Lunge, Transverse Lunge

I leg dog open hip feel twist to opposite elbow core plank

to twisted plank parva vasci

Sit to upavista konasana - twist it

Half hero forward fold

Four leaf clover - lift hips back bend

Pigeon, twist

I leg dog, flip dog, core plank, twisted plank, parva vasci 2 - FULL wheel option

Side 2

WAVE 4

Jump to chair, twisted chair each side

Right side twisted chair to low version to side crow

Jump length of mat sideways

Half Moon B

Half hero, lift hips and now extend leg 1 legged upward facing plank

Marychasana C

Open to other side Parva Vasci 1

Core plank

Twisted plank

Fallen warrior rest

Forearm side plank

Forearm plank to sphinx rest

Dog

Side 2

WAVE 5

Dolphin partner - kick up

Child's pose

CLOSING

Supine downward facing savasana

Turn over, closing sequence

Savasana

Silvia Mordini

info@totalbodyyoga.com

www.silviamordini.com

www.alchemytours.com

www.totalbodyyoga.com

Philosophical Focus:  Opening up as the antidote to contraction. Happiness is the antidote to unhappiness. 

Physical Focus:  Backbends

Mantra: I am opening into

WAVE 1

On back bricks supported backbend with Cobbler (thanks Jenny for inspiring this pose!)

Cobbler Abs

Half Bridge Abs

Supine Pigeon Ab Twists to Pigeon Twist (side 2)

Bridge

Upward Facing Plank

Malasana twist

Forward Fold - with bind, release open arms to twist, side 2 (prep stage of bird of paradise)

WAVE 2

Step back 

Half lunge left leg back with Yoga Mudra hold 

Half Spinal balance with Scorpian Leg

Inhale prepare: Exhale Dip down chest down - Inhale Half Cat knee to chest (Dynamic repeat)

Sunbird reach back for foot opposite hand hold

Full Spinal Balance

Half Plank to core plank

I leg dog left leg in air

Step forward left foot forward

Half Lunge with Yoga Mudra hold (finish all of side 2)

WAVE 3

I leg down dog from previous wave transition

Inhale High Lunge reach up

Exhale Flying Lunge reach back

Inhale High Lunge Reach up

Exhale High Lunge back knee dips (juice up quad and palms touch and bend back behind head like handstand as knee drops)

Inhale High Lunge Reach Up (repeat 3-8 times)

Basic Vinyasa with COBRA

WAVE 4 Repeat above and add on

High Lunge Upper Body Twist

High Lunge 1 armed backbend like half camel hold

Dynamic - 1 armed high lunge backbend to Revolved Lunge 3 times

Last time Revolved Half Moon B hold

Ardha Matsyendrasana twist

Pigeon - quad stretch (left leg forward)

1 leg down dog

Cow Downward Dog

Cow pose with pose of heart arms outstretched

Seated Cow pose twist

Cow pose with cow arms fold

Pigeon top leg forward Right Leg pigeon

I leg downward dog

Scorpian vinyasa (option Scorpian balance or Dancer Dog hold)

Basic Vinyasa with Cobra hold

Side 2 (left foot forward)

*Add stage two Pigeon to Mermaid to King Pigeon

WAVE 5

Pigeon Quad opener twist opposite hand

Pigeon Hold back foot both hands

Four Leaf Clover pose lift hips into back bend

Half Virasana

Lie Back

From supine half virasana bend extended leg and lift to 1 Legged Wheel (Pigeon variation if you wish)

Half virasana back to seated

Standing Splits

Half Lunge King Pigeon 2

Half Spinal Balance Scorpian leg, now extend bottom leg as crutch, or straighten or stage 3 full pose

FULL LOCUST feet in sky

To belly pause

Side 2

WAVE 6

Closing poses: include Malasana, Cobbler, Supine Cobbler

INTERMEDIATE VINYASA - PEAK POSE VISMAMISTRASANA - NOVEMBER 14, 2010

One wave taught and practiced from my video. Philosophical theme is not judging, letting go of self-consciousness

http://totalbodyyoga.smugmug.com/Other/Yoga-Video/14626334_ctxSf#1088205682_EJPLo-A-LB

WAVE 1

Childs pose

Wrist Stretches: Finger tip table floss shoulders, turn one hand around face knee, switch, turn back of hand around to face knee, switch

Half Thread the Needle

Thread the Needle:  Hold then dynamic keeping shoulder quiet-  all core action obliques

Half Thread the Needle dynamic

Thread the Needle side 2: hold then dynamic

Downward Dog

WAVE 2

Half Spinal balance to child's pose dynamic alternating each side

Full Spinal balance hold, 

Kneeling Side Plank

Gate Pose

Half Warrior B

Half Triangle then unsupported niralamba

Kneeling Side Plank

Flow 3 x's

Hold Kneeling Side Plank to Full Side Plank

Plank - basic vinyasa

Side 2

WAVE 3

Reverse Half Vinyasa: Upward facing plank to Dog pose repeat and flow (add optional chatarunga, plank)

Walk the dog to Uttanasana (forward fold)

Lift right leg - standing splits, lower

Stand up - lift left knee to crane

Warrior 3

Crane to Standing Pigeon Chair arms open, twist arms wide

Step forward Pyramid

Side 2: stand on left leg crane, warrior 3, crane to Standing Pigeon chair, twist, step back Pyramid

Standing splits left leg is up

WAVE 4 - Sun Salutation C with variation

Step back Half Lunge knee down circle arms up, lower

Step forward half way Pyramid inhale/exhale

Lift chest prepare jump or step back basic vinyasa

Step Left foot forward Half Lunge, pyramid, basic vinyasa

Flow and repeat 5-7 times

WAVE 5

Last time from Pyramid hold

Revolved Triangle

Revolved Half Moon B

Standing Splits

Warrior A with yoga mudra

Humble Warrior

Side Angle 

Warrior B

Dynamic Reverse Warrior to Side Angle Pose - a few times

Basic vinyasa

Side 2 repeat above

WAVE 6

Step to Low Lunge - Quad stretch

Half Warrior 2 prep

Half Splits

Half Vismamitrasana

Koundinyasana 

Basic Vinyasa

Side 2

WAVE 7 - LIKE MY VIDEO

Malasana front of mat

Cobbler (optional Supine Vismamitrasana)

Seated Forward Fold

Marychasana C twist

Janu Sirsasana twist

Kneeling Side Plank

Parsva Vasistasana 1 (variation of side plank legs split)

Sit to Upavista Konasana twist away then towards other leg

Wear leg on shoulder Seated Sundial pose (Seated Vismamistrasana)

Elephant arm balance - thread leg under

Half Vismamistrasana or Full Vismamistrasana

Koundinyasana 

Basic Vinyasa

Side 2

CLOSING WAVE

Malasana

Cobbler

Supine Cobbler

Finishing poses

October 3, 2010:

What is your most common knee-jerk reaction?  Is it impatience, anger, gossip, worry, self-cricism? Well through the mindfulness practice of yoga I want to help you replace all that by choosing happiness as your automatic reaction, response to all things, situations and people.  How do we do this?  The Yoga Sutras tell us.  They actually give us the keys to happiness.  The Yogic model proposes that the four keys to an open happy heart are to nurture these attitudes:

1. Kindness and friendliness to those who are happy
2. Compassion for those that are suffering or less fortunate
3. Respect and honor for those that who embody noble qualities
4. Equanimity for those whose actions oppose our values

At first these four keys to help enable us to retain our inner peace in all circumstances seem easy.  But applying these in day to day life is more challenging than we think. We often fool ourselves into believing we are kinder than we really are and can use this practice to really see where our actions are not aligned with what we believe ourselves to be.  Most of all this teaches us that we are responsible for co-creating our life. We have the four keys to our happiness.  Love in all ways, Silvia

So first step is to create some space. Here at the start of a new month let's just empty and let go of all the grievances, grudges we kept up with throughout September.  As the bible says Love keeps no records of wrongs.

You have a choice.  You can say to yourself "I intend to allow more joy into my life" or "I choose to be happy."  Just five words if you want to keep it really simple!  And notice the power of intention is not placing prerequisites or conditions but just doing it right now.  I know these four keys to happiness seem easy, but applying them to day to day life is pretty challenging because of that knee-jerk reaction, the old way of thinking and doing things.  But you have a choice and can change.  You are happiest when you think yourself happy.  And ultimately you are responsible for co-creating your life.  You have just this one lifetime and there are no do overs. So why not choose happiness starting right now?  I know you can do it!    Love yourself, love your day, love your life! Silvia

 PS - We practice Mandala Namaskar 1 (Salutation) to help us see the power of our own choices!

Mandala Namaskar I 

INHALE -- Eka Pada Adho Mukha Svanasana (1 Leg Downward Dog)

EXHALE – Anjaneyasana (Lunge)

INHALE – Parsva Anjaneyasana (Side Lunge)

EXHALE – Skandasana (Transverse Lunge)

INHALE – Ardha Anjaneyasana (Low Lunge)

EXHALE – hands down

INHALE – Ardha Plank (1 legged Plank)

EXHALE -- Chaturanga Dandasana

INHALE -- Urdhva Mukha Svanasana

EXHALE -- Chaturanga Dandasana

INHALE -- Plank

EXHALE -- Adho Mukha Svanasana 

 (To create circular pattern, Mandala, go through series right foot, right foot, left, left)

AUGUST 24, 2010.  Yoga Teachers talk a lot about sequencing.  Sometimes they speak about it with awe and reverence and go to workshops to learn more and more.  And if you get even two yoga teachers together they will undoubtedly start whispering excitedly about a new sequence or someone's class they went to that had a totally rad sequence they'd never done before until they end up gigglng like little children.  Yoga teachers are stoked about smart sequencing! And that is one of the definitions of Vinyasa.  To place the order of poses in a special way and with intelligence.  A great teacher makes the practice easier and more accessible to all students when they treat sequencing like a gourmet chef would treat the creation of a meal.  It is easy to make the physical practice of yoga hard, just do it without intention and order and there you go!

The greater lesson here is the Vinyasa of life.  There is a smart sequencing to the order of how things are evolving in your life.  There is a beginning, middle and end to all cycles.  And if we allow this then the currents of grace more easily carry us moment to beautiful moment.  These are also referred to as Kramas (stages or waves). However, what happens is that we try to push or pull things out of order in life and sometimes as yoga students on the mat.  Back to school time means many yogis who took the summer off return to their practice and try to advance too far too fast rather than going with the step by step progression which is vinyasa.  We respect the start of where we are in this moment and then based on how we are feeling we move from there.  You will avoid injury in class and in life when this spiritual recipe is followed.

I have appreciated this teaching from my teachers Shiva Rea and John Friend for many years.  It doesn't mean I always apply it to my life.  I do however consistently apply it to the yoga on the mat as both a student and as a teacher until one day it seeps into everything I do.  Too many times I still get stuck in the past replaying how I could have done things better when the step I'm in is right now and going backwards is not intelligent vinyasa.  Neither does rehearsing and worrying about 10 steps from now make for smart sequencing in life.  But those pulls and pushes of past and too far into the future continue to challenge the sequence of my life practice.  The good thing is at least I see and know why there exists a wisdom to sequencing.  

So is sequencing the Holy Grail? Well yes it can be defined that way as long as you let go of that part of the legend that says you have to "prove" yourself before achieving it or finding it.  In Yoga come as you are, figure out what you're starting point is and build the intelligent sequence of your life from there.  Keep in mind this one suggested definition of the Holy Grail that Grail means "a derivative of cratis, a name for a type of woven basket that came to refer to a dish, or a derivative of Latin gradus meaning "'by degree', 'by stages', applied to a dish brought to the table in different stages or services during a meal"  Life is happening in stages, stay tuned in to where you are at right now and do your best not to go backwards or too far forwards but savor the yummy and delicious nature of where you are in this moment. Love yourself, love your day, love your life!  Silvia

**And if I might, Happiest Birthday to my brother Federico!!!