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

 

DECEMBER 24TH, 2009: Yoga can provide us the prescription we need no matter what we are feeling. Each family of poses imparts a different lesson. Here is what we practiced and I spoke about in class. My gift to you on this Christmas Eve 2009! Love and more love, Silvia

SUN SALUTATIONS. Energizing for your emotional body and can help lift you out of lethargy, depression, mental fatigue.
STANDING POSES. These are very grounding as well as energizing. They immediately engage your body-mind connection and bring you into the present moment. They are good to do when worried, distracted or agitated.
BACKBENDS. These are energizing, uplifting poses. They create more energy when you are tired. If you are already nervous they can make you over stimulated if they are difficult so you can also practice passive backbends. These poses also open you up emotionally which may cause strong emotions to arise.
TWISTS. Cleansing and balancing. They help release stress from your body-mind.
FORWARD FOLDS. These are calming, quieting in their impact. They are restful poses to calm you down when you feel agitated or hyper and restful when you are fatigued.
HIP OPENERS. These are very grounding and balancing. They help release tension and bring you into the present moment.
INVERSIONS. These are soothing, balancing and centering.

MARCH 19th, 2009:   Today we focused on BALANCE.  Because as Thomas Kincade says, "Balance, Peace and Joy are the fruit of a successful life."  We began our practice with a quiet assessment by asking ourselves, "How do I feel, What is My Mood Right Now, Where is my life not feeling balanced?"  To compliment this we practiced alternate nostril breathing to demonstrate to ourselves whether we were flowing the breath evenly through both sides of our brain or not. 

Yoga is all about Management.  This is different than saying control which seems punitive. We are loving managers of our lives, our moods, our relationships both inward and outward and through this we can bring ourselves back into balance when we need to.  Life will offer us challenges that take us off our path.  But we keep moving forward.  Einstein says, "Life is like riding a bicycle.  To keep your balance you must keep moving."

How out of balance are we?  Statistically, 80% of Americans have adrenal fatigue, we suffer from higher rates of anxiety, hypersensitivity, nutritional deficiencies, eye strain, constipation, insomnia than anywhere else in the world.  The way yoga fits in is that it restores BALANCE.  Yoga makes our whole metabolic system function better, improves our immunity, offers us better digestion, better sleep, it bring more energy and is the great equalizer.  Each family of poses can be used to customize what we need more of.  So enjoy the handout below.  Love your life today!  Peace, Silvia

SUN SALUTATIONS. Energizing for your emotional body and can help lift you out of lethargy, depression, mental fatigue.

STANDING POSES.  These are very grounding as well as energizing.  They immediately engage your body-mind connection and bring you into the present moment.  They are good to do when worried, distracted or agitated.

BACKBENDS.  These are energizing, uplifting poses.  They create more energy when you are tired.  If you are already nervous they can make you over stimulated if they are difficult so you can also practice passive backbends.  These poses also open you up emotionally which may cause strong emotions to arise.

TWISTS.  Cleansing and balancing.  They help release stress from your body-mind. 

FORWARD FOLDS.  These are calming, quieting in their impact.  They are restful poses to calm you down when you feel agitated or hyper and restful when you are fatigued. 

HIP OPENERS.  These are very grounding and balancing.  They help release tension and bring you into the present moment. 

INVERSIONS.  These are soothing, balancing and centering.