First Class Free

Why Restore?

 

By Laura Mills

 

Earlier this week I attended one of TBY's Restorative Yoga classes. I don't often practice Restorative, but this particular day I happened to be at the studio at just the right time. I love how I feel after a Restorative class, and I know I would definitely benefit from more frequent practice of it. But given a choice between Restorative Yoga and a more-quickly-moving Vinyasa flow, I opt for Vinyasa most of the time. As someone who can barely sit still even when tired, the thought of holding any pose longer than a few breaths doesn't thrill me and the thought of practicing supported, long-held poses for an hour or more actually intimidates me quite a bit.

But I suppose this is just where an opportunity for real yoga arises, since Restorative Yoga invites me to nudge myself just outside my well-established comfort zone. It asks me to open a little bit more than usual, both physically and mentally, and to balance my own practice with a style that soothes in an entirely different way. Yoga as whole is, after all, all about openness and balance, and the way I feel after a Restorative class shows me Iím on the right track.

 

by: Laura Mills

 

Last Wednesday morning as I drove home from an early appointment, I played one of my recently-purchased songs: “Kyrie,” by Mr. Mister (as many of my students have heard in my classes, I’m a shameless child of the 80s). I bopped my head, then added steering wheel drumming, and by the time I arrived at my garage door I was dancing as much as is safely possible in the drivers’ seat of a moving car.

Knowing that chores and another appointment awaited me in the afternoon, I hadn’t planned on practicing yoga when I got home. But I knew I couldn’t avoid yoga now; my body needed to move, and for some reason it needed to move to that song…almost like the song was stuck in my body the way songs sometimes get stuck in my head. I knew I wouldn’t be able to concentrate on anything else until I had done something about it. And so, in my limited time that afternoon—the duration of the song twice through—I took myself through a fast-moving combination of Warrior 1 and Warrior 2 variations, including lots of Vinyasas. I repeated the same sequence over and over to the beat of the music and my breath, and before I knew it I was in Child’s Pose feeling exhilarated.

What a great way to start my afternoon: remembering, among other things, to always keep my ears open for inspiration!

 

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

 

April 20, 2011.  Theme: Facing our Fears, Hanuman Salutation.

 

Twin Blue, Millions & Millions

Dreamcatcher, Bahramji And Maneesh De Moor

Those To Come, The Shins

Johnny B Goode, Peter Tosh

Track 11, Keiner+Carl

High Grade, Richie Spice

What a Feeling, Collie Buddz

Track 09, Keiner+Carl

Lively Up Yourself, Bob Marley

Stay Human, Michael Franti

Om Namah Shivaya, Govindas

Incense, Erykah Badu

 

April 17, 2011. Epic day of mountain biking with the most amazing friends.  So many meaningful conversations as we cycled our yoga! Peace in all ways, Silvia

 

AM MORNING YOGA PRACTICE DAY 2

Shavasana/Deep Relaxation, Shiva Rea

I Know Places, Lykke Li

No Jive, De-Phazz

Lebanese Blonde, Thievery Corporation

Heart Skipped A Beat, Xx

Crystalised, Xx

Dolly Parton Vs Jay Z - Jolene Is Mine (KMT Mix), KMT

Blue Monday, Flunk

Black Eyed Dog, Nick Drake

Infinity, Xx

Afterlife, Glorybox

 

April 13, 2011.  You know when you come upon the "perfect" playlist?  I had that moment today.  I love this.  It's sweet to start and then plays up in a sweet sexy way. Loving Dolly Parton/Jay Z mashup! And yes no problem going old school too.  This is a great mix for Springtime! Love and light, Silvia

Shavasana/Deep Relaxation, Shiva Rea, Yoga Sol

I Know Places, Lykke Li, Wounded Rhymes

No Jive, De-Phazz Detunized Gravity

Lebanese Blonde, Thievery Corporation, Garden State

Heart Skipped A Beat, Xx, xx

Crystalised, Xx, xx

Rolling In the Deep, ADELE, 21

Dolly Parton Vs Jay Z - Jolene Is Mine (KMT Mix), KMT, Waterproof London

Rapper's Delight, The Sugarhill Gang, The Sugarhill Gang Vs. Grandmaster Flash - The Greatest Hits

The Next Episode, Snoop Dogg

Till I Get There, Lupe Fiasco, Lasers

Jettin', Digable Planets, Blowout Comb

Blue Monday, Flunk, For Sleepyheads Only

Ardes Bhaee, Mirabai Ceiba, Jamtse - Love & Compassion (An Offering for the Tibet Fund)

Black Eyed Dog, Nick Drake, Way To Blue (An Introduction To Nick Drake)

Infinity, Xx, xx

Beatiful People, Rusted Root, When I Woke

Afterlife, Glorybox, Coffeeshop - Finest Selection

 

 

April 11, 2011. Change is happening all around us.  And it’s easy to convince ourselves to go faster and do more, collect more in order to feel like we can control the changes happening.  But at the end of the day, end of class, end of our life: the person with the most poses doesn’t win anything more than anyone else.  The same can be said of life. If we insist on speeding up and collecting more work hours like we collect poses or we focus on doing more and faster we won’t get anything in particular for our super human efforts.  We need not push or shove or pull at change but learn how to get along with it keeping our hand on the tiller so to speak but without it letting it speed us up into hysteria or confusion.

Slowing down in sanskrit is SHANI. 

And science tells us straight out that our brains function at a faster frequency than our bodies. It’s like being in the same car with two radio stations dialed.  The noise of listening to two different types of music simultaneously can give anyone a headache. This is what is made more obvious the more stressed out we are.  Our minds get faster and faster, our bodies more tired and slow.

Yoga is that practice of bringing things into balance and tuning our dials.  Chapter 2.46 in the yoga sutras talks about this as sthira and sukha this balance between effort and letting go, doing and being, stability and freedom, steadiness and sweetness.  If the mind is spinning wildly then we come to the mat to slow it down, shani dude.  And if the body needs to energize we learn to move through poses.  Yoga dials us into the same radio station and the breath is that link to slow down the mind and encourage the body away from inertia.  Mindful moving helps us leave in a sweet state of SHANI. 

Today we used balancing poses to help us focus the mind more quickly and get our bodies going straight from the start.  And by the end you could feel the effect of the practice.  Savasana was sweeter than ever. Ah yes! Mind and Heart and Body as one again.  Love yourself, love your day, love your life! Silvia

 

TODAY’S PLAYLIST

Chandra (The Moon), Michael Mandrell and Benjy Wertheimer

Child's Eyes (Jenny's Song), scott Cossu

The Hill, Markéta Irglová

Big Medicine, Mari Boine

Lumière [MAIN], Blue Scholars

Nungabunda, Ganga Giri

Grid Lok'd, Govindas

Diarabi, Issa Bagayogo

Pitchblack Darkness (feat. Reazun, Paradox), Kyteman

One Moment More, Mindy Smith

Wonderwall, Ryan Adams

Wash Away, Joe Purdy

Samba Sadashiva, Donna De Lory

 

APRIL 11, 2011.  This one hour playlist is perfect for a purposeful, peaceful class focused on elegant effort. Enjoy! Love, Silvia

 

Chandra (The Moon), Michael Mandrell and Benjy Wertheimer

Child's Eyes (Jenny's Song), scott Cossu

The Hill, Markéta Irglová

Big Medicine, Mari Boine

Lumière [MAIN], Blue Scholars

Nungabunda, Ganga Giri

Grid Lok'd, Govindas

Diarabi, Issa Bagayogo

Pitchblack Darkness (feat. Reazun, Paradox), Kyteman

One Moment More, Mindy Smith

Wonderwall, Ryan Adams

Wash Away, Joe Purdy

Samba Sadashiva, Donna De Lory

April 5, 2011.  'We must Namaste everyone."  My parents had us traveling from the time we were newborns to places all over the world. From that I learned through experience that everyone is fundamentally the same.  People everywhere want the same things.  We want to be happy and loved and peaceful.   I know this and constantly work at "living my namaste".  This requires recognizing that all people deserve respect.   So in effect if we are living our NAMASTE we are unlocking the love and respect in our own hearts to include everyone. To see not that which divides us but that which brings us together.  This is the whole point of yoga.

So what does Namaste mean? Well, "Nama" means bow, "as" means I, and "te" means you. Therefore, Namaste literally means "bow me you" or "I bow to you."  It is a gesture of pure compassion and recognition. That we bow to the true self inside each one of us. Of course there are many interpretations of Namaste including: I see and celebrate the Love that you are.; The Light in me recognizes the Light in You; I honor the light and love within you; I greet that place where you and I are one.; I see and honor in you the place where the universe resides.; When you are at that place in you, and I am at that place in me, we are One. 

If we are to come together united in this world during our lifetime we must Live Our Namaste. We can do that by seeing the good in ALL people whether they are difficult or easeful.  Look for something to appreciate.  Namaste it EVERYONE and you'll change the world!  Voltaire said, “Appreciation is a wonderful thing. It makes what is excellent in others belong to us as well.”  SEE SOMETHING GOOD IN SOMEONE ELSE

So we focus on Namaste, Nama, Namaha and all its variations to honor.  To me Namaha is appreciation, a blessing and a remembrance.  

Namaste is a blessing.  It strikes the perfect chord.  Having grown up in a musical family and having played piano and clarinet for 13 years I have always felt music was a blessing.  Yoga like being in a chorus or a band or any sort of tribe helps us to work together as a beautiful symphony.  We feel this symphony of the body when we practice poses (asanas).  And just like playing a musical instrument the more yoga you practice the more efficient you get.  Over time you feel the harmonies.  No single player more important but everyone equally important. This is a nondualistic view of life.  Where we acknowledge that everyone is valuable in their own way, that we all contribute to make wonderful music.  This is why I always say in class you are like family to me.  I see us as co-creating something amazing each time we come together.  Just like in scriptures, “The diversity of the family should be a cause of love and harmony, as it is in music where many different notes blend together in the making of a perfect chord.”

Namaste is a remembrance.  Wolfgang Von Goethe writes, “Remembrance of what is good keeps us high in spirit. Remembrance of what is beautiful is the salvation of the mortal man. Remembrance of what is dear will be happiness, if it remains alive.”  So today in class or even by yourself when you unite your hands palms toughing think to yourself Namaste and remember how amazing life is.  It is a respect for our breath, for life itself.  When we share this with another we are saying that WE ARE ONE. That we are all love and truth, freedom and strength, light and peace.  So to each of you from my heart, Namaste!  Love and serve all ways, all days, Silvia

 

Namaste - The ancient Sanskrit blessing defined 

From Wikipedia, freely adapted and editedhttp://en.wikipedia.org/wiki/Namaste

We can perceive the unique thread that connects us all with the Universe, and all its Beings along with the source of that interconnection. Accepting Oneness, we are accordingly receptive to knowledge that comes to us in the form of examples, advice, and direct teaching. One may awake to the wisdom that opens our eyes to new worlds of possibilities.

When we assume everyone we meet is special and unique in its essence we should always show to all people the same generous level of kindness, care, compassion, and understanding without any thoughts of self-interest or ulterior motives above paying respects wholeheartedly, the way we live our daily lives has an enormous impact on those around us.

Instead of clinging to what separates us, Practicing Namaste enables us to feel less alone in the world. We begin to understand that we must treat all people for what they are, family. We are one with the cosmos whether we realize it or not. Practicing ONENESS we gain consciousness of the more subtle aspects of our being, with the ultimate outcome being a complete identification with the light body.

May all beings find and hold happiness. May they all be free from suffering and sickness. May we all look in the mirror see all others reflecting back. May we be all with one, living in oneness, one family, one heart, a glowing heart of the brightest light of compassion. NAMASTE

 

PLAYLIST TODAY

Hard Sun (Main)	Eddie Vedder
Nogo	Issa Bagayogo
Hope	Shaggy
Temperature	Sean Paul
Vamos A Bailar	Gipsy Kings
Minute By Minute	Girl Talk
Bhangra Fever	MIDIval PunditZ
Jumelles	MC Solaar
Soon The New Day	Talib Kweli Feat. Norah Jones
aint feel nothing	zino & tommy

 

 

April 5, 2011. Ah Spring! A great reminder that it is "never too late, or too early, to consider sequencing your life today for a healthier tomorrow." As anyone that has practiced with me has experienced I think of sequencing as both an art and a science. This practice of Vinyasa Krama is one which anyone can do because we start where we are. All you need is the desire and attention to stay focused from the beginning to the end of how you want to sequence your life.   Western science proves that the best form of exercise involves learning complex movement, including balance and coordination and that this type of MOVEMENT provides physiological release that we need to bring our body back into balance while at the SAME time it is also good for our brain because coordinated sequences of movement help form more connections between the neurons in our brain.  Other benefits of learning coordinated movements which in yoga we call Vinyasa include: improved mental well-being; increased neurotransmitters; mood regulation; anxiety control; ability to handle stress better; better socialization; ability to better process more information; enhanced attentiveness and improved ability to choose appropriate responses.   I believe learning new routines (sequences) of yoga poses helps us learn how to adapt to new routines in life. As our yoga poses change we become more open to seeing new potentials and possibilities in our work, family, diet, and even in our travel adventures. This Spring spend more time on the mat to help you learn to sequence your best life ever! Love yourself, love your day, love your life, Silvia

April 4, 2011.  As an adult I started yoga because I got hit by a car. It was part of my physical therapy.  I love the physical part of yoga. And for a long long time that was all I knew.  And I'll tell you I still love sweating and moving and breathing.  I have never gotten "past that" nor do I want to evolve to a point where I can't enjoy the movement.  

As a more experienced yogi I eventually found out from my teacher Shiva Rea that Yoga is for the Mind.  Who knew? (Well ok if you did, I didn't)

So how does this work exactly if the practice is so physical? Well scientists agree that the best form of exercise is that which involves learning complex movement, including balance and coordination.  That sounds like yoga.  Western science also goes on to say that MOVEMENT provides physiological release that we need to bring our body back into balance while at the SAME time it is also good for our brain where moving helps form more connections between the neurons in our brain.  Other benefits of learning coordinated movements which in yoga we call Vinyasa Krama include: improved mental well-being; increased neurotransmitters; mood regulation; anxiety control; ability to handle stress better; better socialization; ability to better process more information; enhanced attentiveness and improved ability to choose appropriate responses. 

Of all those benefits and ways yoga helps the mind I like appropriateness the best.  I struggled for a long time as an overly sensitive person in appreciating how not to over-react to what others did or said.  Yoga calms my mind and makes me better able to not take things personally (Rule #2 in Miguel Ruiz book The Four Agreements).  I make better decisions when the noise in my brain quiets after practicing yoga.  I need the yoga to impact the ventromedial portion of the frontal lobe of my brain!

Studies show we have too much brain power.  We easily catastrophize and react rather than respond.  When I am on the mat learning, following, trying out a sequence of physical poses and coordinating my breath into that movement I somehow learn how to sequence the thoughts in my mind when not in a pose.  And it's true the primary motor cortex and cerebellum which coordinate physical movement also coordinate movement of thought.  In yogic practice we have then 3 movements:  physical movement (and inside that isometric movement as well as action) and pranic movement (breathing on purpose) and also thought movement.  One impacts the other and managing one fluidly teaches us how to sequence the other.  So that's the scoop, just as we order physical movements in something like Sun Salutation A or Dancing Warrior 1 (which we practiced tonight) we learn how to best order the sequence of our thoughts for thinking our best lives ever. Love yourself, love your day, love your life! Silvia 

Sun Salutation Series A – Overview

Start standing at attention, bringing awareness to your body and posture.  Feet rooting down, inner edges of feet together, lift sternum upward, pull belly in (abdominal lock called uddiyana banda), tilt pelvis pointing tailbone down slightly, knee caps pulling up, inner thigh spinning outward, engage quads and press leg bones down, pull shoulders back relax them away from ears sliding shoulder blades down the back, head centered, ears over shoulders, neck neutral, gaze soft and relaxed

# In Flow	English Name	Sanskrit	Breath
1	Mountain Pose	Tadasana
2	Upward Salute	Urdhva Hastasana	Inhale
3	Forward Bend	Uttanasana	Exhale
4	Monkey	Urdhva Mukha Uttanasana	Inhale
5	Plank	Dandasana	Exhale
6	Four Limbed Staff Pose	Chaturanga Dandasana
7	Cobra or Upward Dog	Bhujangasana or Urdhva Mukha Svanasana	Inhale
8	Downward Dog	Adho Mukha Svanasana	Exhale
9	Walk or Jump Forward		Hold Exhale
10	Monkey	Urdhva Mukha Uttanasana	Inhale
11	Forward Bend	Uttanasana	Exhale
12	Mountain Pose	Tadasana	Inhale
13	Close the Pose	Samastithi	Exhale

Dancing Warrior 1

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

EXHALE -- Place foot down, prepare foundation for Vira I

INHALE -- Virabhadrasana I (Warrior 1)

EXHALE -- Chaturanga Dandasana

INHALE -- Urdhva Mukha Svanasana (Upward Facing Dog)

EXHALE -- Adho Mukha Svanasana (Downward Facing Dog) (Repeat #1-5, left side)

*DW courtesy of my teacher Shiva Rea

April 4, 2011. Really great flow. You'll love the new and old school mixed and the theme for class is movement and why movement benefits our mental health.  Love yourself, love your day, love your life! Silvia

Playlist timed at 75 minutes.

Lakshmi, Girish, Donna Delory, Greg Leisz & Georges Lamman

Govinda Fly, Sharon Gannon (Mixed By Mike D)

Quiet Dog, Mos Def

Rapper's Delight, The Sugarhill Gang

Friday Night, Girl Talk

Alors On Danse, Stromae

Miss Teardrops, Felix Laband

The Next Episode, Snoop Dogg

In Da Club, 50 Cent

Minute By Minute, Girl Talk

No Pause, Girl Talk

Mushaboom, Feist

Trapped In My Mind, Kid Cudi

I Will Be Light, Matisyahu

One Of These Mornings, Moby

Beyond Time, Blank & Jones

Simple Song, Lyle Lovett

While My Guitar Gently Weeps, The Beatles

Shavasana/Deep Relaxation, Shiva Rea

 

*Join me in class or on retreat check my schedule at www.silviamordini.com

April 2, 2011.  Count how many times you’ve set an expectation in the last 24 hours?  About the weather, your job, your partner, your children, your family? And then compare that to how many times the reality matched your expectation.

How did that make you feel?

When we have decided in advance how someone else is going to act or how a situation is going to be we open ourselves up to suffering when the reality doesn’t match our expectation.  In yogic philosophy this attachment to expectation is a root cause of human suffering.  

Focused inward another name for expectation is Self-Judgment. This critical prism of judging ourselves in advance of the outcome and again with the result only brings more disappointment.

We would do well to heed the advice of Eckhart Tolle in the Power of Now who writes, “When you surrender to what is and so become fully present, the past ceases to have any power.  The realm of Being, which has been obscured by the mind, then opens up.  Suddenly, a great stillness arises within you, and an unfathomable sense of peace.  And within that peace, there is great joy.  And within that joy, there is love.”  This practice on and off the mat helps us to see clearly without making happiness dependent upon our expectations.  This acceptance for sure brings about inner peace, joy and love.

So that no matter what the world presents we know we can manage remaining quiet and centered at our center.  "Accepting means you allow yourself to feel whatever it is you are feeling at that moment. It is part of the isness of the Now. You can't argue with what is. Well, you can, but if you do, you suffer." (Eckhart Tolle, A New Earth)

Who goes on to write “To offer no resistance to life is to be in a state of grace, ease, and lightness. This state is then no longer dependent upon things being in a certain way, good or bad. It seems almost paradoxical, yet when your inner dependency on form is gone, the general conditions of your life, the outer forms, tend to improve greatly.”  Try it for a week or even a day where you surrender your heavy expectations of yourself and others and live with less resistance to this isness of now and then decide if its worth going back to again living with the burden of expectation for even a day longer.  Love yourself, love your day, love your ilfe, Silvia

 

TODAY’S SWEET PLAYLIST

Gobinday Mukunday, Spirit Voyage Artists

In Another Time, Sade

Miss Teardrops, Felix Laband

Allah Hoo, Nusrat Fateh Ali Khan

Yara Seeli Seeli, Lata Mangeshkar

Express Yourself, Mocean Worker, Charles Wright & The Watts 103rd Street

Mr Big Stuff, Jean Knight

In The Colors, Ben Harper & The Innocent Criminals

Blind to You, Collie Buddz           

Jet Lag, Joss Stone

Butterflyz, Alicia Keys

In A Sentimental Mood, Nancy Wilson with Hank Jones

Shavasana/Deep Relaxation, Shiva Rea

 

HIP HOP YOGA WORKSHOP PLAYLIST APRIL 2, 2011.  Ok seriously ch, check this out. Some old school along with what's up this week. Peace! Silvia  (times out @2 hrs)

I Do It For Hip Hop (Co-Starring Nas and Jay-Z), Ludacris, Theater Of The Mind

Thought Process, Goodie Mob, Soul Food

Mojo So Dope, Kid Cudi, Man On the Moon, Vol. II: The Legend of Mr. Rager

Love Lockdown, Kanye West, 808s & Heartbreak

The Show Goes On, Lupe Fiasco, Lasers

Let Me Know, Collie Buddz, Collie Buddz

POWER, Kanye West, My Beautiful Dark Twisted Fantasy

Not Afraid, Eminem, Not Afraid - Single

Hate It Or Love It (Remix), 50 Cent & G Unit, The Massacre

Life's A Bitch, Nas, Illmatic

Evening Chai, Blue Scholars, Blue Scholars

Gangsta Nation, Nate Dogg           

Don't Feel Right, The Roots, Game Theory

New People {Empire Remix}, Blue Scholars, New People

Motion Movement, Blue Scholars, Blue Scholars

My Chick Bad, Ludacris Feat. Nicki Minaj, Battle Of The Sexes

The Donque Song (Ft. Snoop Dogg), will.i.am, Songs About Girls

Rapper's Delight, The Sugarhill Gang, The Sugarhill Gang Vs. Grandmaster Flash

In Da Club, 50 Cent, Get Rich Or Die Tryin'

Set It Off, Girl Talk, Feed The Animals

Minute By Minute, Girl Talk, Night Ripper

No Pause, Girl Talk, Feed The Animals

Coming Up (feat. MDMA), Lupe Fiasco, Lasers

Summer Smoke, Girl Talk, Night Ripper

Friday Night, Girl Talk, Night Ripper

Hands In The Air, Girl Talk, Feed The Animals

Little Bit, Drake, So Far Gone

I Used To Love H.E.R., Common, Resurrection

Jumelles, MC Solaar, Mach 6

Soon The New Day, Talib Kweli Feat. Norah Jones, Ear Drum

 

April 1, 2011. You know how sometimes you create something that captures the essence of the day, the moment perfectly? Well that's this playlist. It is one of my all time favorites. I hope you enjoy it as much as I did in putting it together.  Love yourself, love your day, love your ilfe! Silvia  

 

Lokah Samasta Sukhino Bhavantu, Chandra Om, Be Receptive

Soon The New Day, Talib Kweli Feat. Norah Jones, Ear Drum

Southbound, Blue Scholars, Joe Metro

Man On The Moon (The Anthem), Kid Cudi, Plain Pat & Emile Presents a Kid Name Cudi

Hey Baby, Stephen Marley featuring Mos Def, Mind Control

Escaping Arkham, Common Market, The Winter's End EP

Khalgi Stomp, Transglobal Underground, Thievery Corporation - Versions

Paris, Tokyo, Lupe Fiasco, The Cool

Hey World (Don't Give Up Version), Michael Franti & Spearhead, All Rebel Rockers

Just Breath, Pearl Jam           

Let Me Know, Collie Buddz, Collie Buddz

Rolling In the Deep, ADELE, 21

Second to Numb, Kings of Convenience, Declaration of Dependence

Tenuousness, Andrew Bird, Noble Beast

Wash Away, Joe Purdy, Julie Blue

Shavasana/Deep Relaxation, Shiva Rea, Yoga Sol

 

www.silviamordini.com

March 30, 2011

“Yoga is the practice of creating the conditions for opening to occur.  We learn to relax and open up to more feelings than just those that are comfortable or familiar.  This kind of opening allows us to being to make friends with the variety of our own human repertoire of experiences.” This explanation from Cindy Lee of Om Yoga really hits home. 

I have learned through this practice that I create my reality from the inside out.  Or as James Allen writes "The outer conditions of a person's life will always be found to reflect their inner beliefs." I come to the mat to purposefully create the conditions that I want to experience in my life.  If I want more ease then I practice the poses in an easeful way. If I want more enthusiasm then I perform the asanas joyfully! If I need more courage then I face my fears going upside down and stoke my courage.  Whatever I want my world to be more of I try out on the mat so it is reflected back to me when I go out into the world. 

And I have learned that the conditions I create in my mind relate not just to the next moment of my life but sequentially to the moments that follow.  Or as the Buddha says, “All things appear and disappear because of the concurrence of causes and conditions. Nothing ever exists entirely alone; everything is in relation to everything else.” 

Today take responsibility for your life! Create the conditions that serve you best and renew your commitment that this is the day we no longer blame situations or people or things for our happiness but we see the world from the inside out.  I wish you all your own best courage, gentleness and clarity.  Love yourself, love your day, love your life! Silvia

 

YOGA PLAYLIST

Yellow, Jem, Sweetheart

River Flows In You, Yiruma, First Love (Yiruma Piano Collection)

Gobinday Mukunday, Spirit Voyage Artists, Yoga Living Series - Temple Spa

Ardes Bhaee, Mirabai Ceiba, Jamtse - Love & Compassion (An Offering for the Tibet Fund)

Song for You, Alexi Murdoch, Away We Go Original Motion Picture Soundtrack

New People {Empire Remix}, Blue Scholars, New People {Empire Remix}

Hate It Or Love It, 50 Cent & G Unit, The Massacre

Morning Mr Magpie, Radiohead, The King Of Limbs

Karaoke, Drake, Thank Me Later

Still, Wade Imre Morissette, Strong As Diamonds

Gayatri Mantra, Bruce Becvar & Nada Shakti, Samadhi

Chandra (The Moon), Michael Mandrell and Benjy Wertheimer, Anjali

River Flows In You, Yiruma, First Love (Yiruma Piano Collection)

 

March 25, 2011.  The Buddha says we should “practice as if your hair was on fire.”  This is such an amazing metaphor to remind us to wake up to our lives.  This metaphor in no way implies panic or alarm.  It encourages us stop treating life as a rehearsal for the future or ruminating over the past all the while not awake to present experience.  

No better reason to come to the mat than to stoke our wakeful energy through movement and breath and by taking risks in experience new poses (like handstand).  And what do we use to wake up? Our hearts first and foremost.  For in the wards of Annie Dillliard “If we listened only to our intellect we’d never have a love affair, we’d never have a friendship, we’d never go into business, because we’d be too cynical. Well that’s nonsense. You’ve got to jump off cliffs ALL the time and build your wings on the way down.”  Love yourself, love your day, love your life, Silvia

PLAYLIST: 

Day-O (Banana Boat Song), Harry Belafonte

Tangled Up In Blue, Bob Dylan

Good Day Sunshine, Beatles

Down on the Corner, Creedance Clearwater Revival

I Want You, Bob Dylan

I'm Outta Love, Anastacia

Rolling In the Deep, ADELE

Gangsta Nation, Nate Dogg

Sita Ram, Girish

Stir It Up, Bob Marley & The Wailers

Simple Twist of Fate, The Format

Ripple, Grateful Dead

Teach Your Children (live), Steve Acho

I'll Be Missing You, Puff Daddy Feat. Faith Evans & 112

Every Breath You Take, Carol Welsman

Peace, George Winston

March 23, 2011.  Wishing you a day of effortless effort where you are not feeling pulled or pushed. And a day where you aren't the one doing the pushing or pulling. I know from experience every time you push your partner, he or she will pull back and when we try to pull at them to stay longer they will then push away. It's the win-lose scenario of dualism.  Imagine how strong a person has to be that when you push them they don't react to your pushing while at the same time being careful not to overcompensate for the initial push all in effort to come back into balance.  Whew! That's not fun. 

But when we follow the lead of our breath and stop pushing and pulling at the people in our lives it all makes for living a life of delight.  It is fun.   

We practice on the mat to recognize Pushing and Pulling, Dvesa and Raga, so we can live better off the mat.  Take to heart the words of Judith Lasater who writes, “in life we are pulled between trying to get what you want and trying to avoid what you don’t want.  Pulling and Pushing away both limit our freedom.”  What is freedom? To me is about learning to BE happy with the playful side of life. It's so simple, if you want FUN in your practice you have to put FUN into it. If you want FUN in your life you have to stop pushing and pulling. We learned it in kindergarten and it all still applies.

This concept is from the Yoga Sutras: 

Yoga Sutras Chapter 2, Verse 7

Excessive fondness for pleasant experiences causes longing.  Attachment (Raga) which is PULLING

Yoga Sutras Chapter 2, Verse 8

Excessive avoidance of unpleasant experiences causes disdain.  Aversion (Dvesa) which is PUSHING

On and off the mat we can be aware of what we are thinking:

Where are your thoughts PUSH energy.  Push thoughts are things like “I don’t want to hold this pose, I don’t want to try this new or difficult variation”.

Where are your thoughts PULL energy.  And pull thoughts might be things like “I want another Sun Salutation, I should be able to do 35 vinyasas per class no matter what. Bring on side 2, I'll take it on.”

Maybe that's why I appreciate the website www.thefuntheory.com The site is dedicated to the thought that something as simple as FUN is the easiest way to change people’s behaviour for the better. Be it for yourself, for the environment, or for something entirely different, the only thing that matters is that it’s change for the better. Fun Theory asks us to think about why don't we do more of the things that we know are good for us?  And suggests that if we make those things fun can we get change our behavior. (You should know this initiative is sponsored by Volkswagen.) Go to their website to see how they got folks to take the stairs instead of the escalator and other playfully brilliant examples! Caution this site will make you SMILE. 

When we aren't pushing away positive change our pulling at it either we remain on easy speed and Fun Theory works in our favor which is always Win-Win.  Life is Win-Win (at least when we stop pushing and pulling). Try it and see!  Love yourself, love your day, love your life! Silvia 

 

TODAY’S PLAYLIST

Rainbow Connection, Muppets

Korean Dogwood, Devendra Banhart

Cold Wind, Arcade Frie

Queen Bee, Devendra Banhart

Days Go By (Acoustic), Dirty Vegas

Rise, Eddie Vedder

Sympathy for the Devil, The Rolling Stones

Just Can't Get Enough, Depeche Mode

Stuck in the Middle with You, Stealers Wheel

Say You Love Me, Fleetwood Mac

Fix, Jack Johnson

Come Out To Play, UB40

Pass the Dutchie, Musical Youth

Lively Up Yourself, Bob Marley

Freedom, George Michael

No Rest for the Weary, Blue Scholars

Lakshmi, Girish, Donna Delory, Greg Leisz & Georges Lamman

Faust Arp, Radiohead

Ocean Breathes Salty, Sun Kil Moon

Sitara Dreams, Rasa

Ahimsa, Baird Hersey & Prana

 

CHILL PLAYLIST: equally uplifting but easily so and just easy.

Om Padme Om, Wah!

Shri Krishna Govinda, Jai Uttal

Beautiful Boy, John Lennon

Sexxy Bicycle, Mad Rad

Nogo, Issa Bagayogo

Diarabi, Issa Bagayogo

Must Must,

It's a New Day, will.i.am

You And I, Wilco

How I Got Over, The Roots Feat. Dice Raw

Down on the Corner, Creedance Clearwater Revival

What a Feeling, Collie Buddz

Karaoke, Drake

Hawa Dolo, Ali Farka Toure

Rero, Ismael Lo

Hors d'œuvre, M?DE::IN::HEIGHTS::

Mahadeva Shambo, Wade Imre Morissette

Peace, George Winston

March 17, 2011.  Wonderful most blessed day!  And our most fun playlist ever.  So grateful to all the yogis that have shared time with me.  Love you all! Silvia

PLAYLIST:

River Flows In You, Yiruma, First Love (Yiruma Piano Collection)

Black Eyed Dog, Nick Drake, Way To Blue (An Introduction To Nick Drake)

Hate It Or Love It (Remix), 50 Cent & G Unit, The Massacre

Gangsta Nation, Nate Dogg           

Catacombs, Poi Dog Pondering, Liquid White Light [Live] [Disc1]

The Donque Song (Ft. Snoop Dogg), will.i.am, Songs About Girls

Buttons, The Pussycat Dolls           

Quiet Dog, Mos Def, The Ecstatic

So Doggone Lonesome, Johnny Cash, I Walk The Line - 16 Great Performances

California Gurls (feat. Snoop Dogg), Katy Perry, California Gurls (feat. Snoop Dogg)

Police Dogs Bonfire, Lazyboy, Ibiza The Sunset Sessions

Till I Get There, Lupe Fiasco, Lasers 

Jumelles, MC Solaar, Mach 6

Soon The New Day, Talib Kweli Feat. Norah Jones, Ear Drum

aint feel nothing, zino & tommy, Tears From The Moon

POST SAVASANA

Praan, Garry Schyman, Praan - Single

 

PS Join me on retreat www.alchemytours.com or in class www.silviamordini.com

 

March 14, 2011. Today's incredible playlist! Theme is focused on our Perspective and how if we change the way you look at things then the things you look at change. You create your own reality.  Love in all ways, Silvia

Stairway to Heaven, Led Zeppelin, Mothership (Remastered)

House of Cards, Radiohead, In Rainbows

Every Breath You Take, UB40, 50 First Dates (Love Songs from the Original Motion Picture)

Da Da Da I Don't Love You You Don't Love Me Aha Aha Aha, Trio, Da Da Da

No Rain, Blind Melon           

Run-Around, Blues Traveler, Four

Jai Ho, A.R. Rahman, Sukhvinder Singh, Tanvi Shah & Mahalaxmi Iyer, Slumdog Millionaire (Music from the Motion Picture)

Push It, Salt-N-Pepa

Flip Ya Lid, Nightmares On Wax, In a Space Outta Sound

Mast Kalander, Rehan Khan, Sajid Khan, Salim Shehzada & Shankar Mahadevan, Heyy Babyy

Ela Mia Nichta, Theodosia Stiga, Greece: A Musical Odyssey

Saï, Kanda Bongo Man, Kwassa Kwassa

New Slang, The Shins, Garden State

Jesus, Etc., Wilco, Yankee Hotel Foxtrot

You Know I'm No Good, Amy Winehouse, Back to Black

This Years Love, David Gray           

Mere Guru Dev, Krishna Das, Greatest Hits Of The Kali Yuga

Ohpa-Me, Dechen Shak-Dagsay, Jamtse - Love & Compassion (An Offering for the Tibet Fund)

 

PS Join me in class www.silviamordini.com

March 13, 2011.  Dedicated today's 80's inspired playlist to my best friend who celebrate's his Birthday this Tuesday!  Big love to all, Silvia

Only You, Yaz, Upstairs At Eric's, 1982

50 Ways To Leave Your Lover, Paul Simon, Negotiations And Love Songs, 1988

Shock The Monkey, Peter Gabriel, Shaking The Tree, 1982

Saving Grace , Tom Petty & The Heartbreakers                       

Just Can't Get Enough, Depeche Mode, Catching Up With Depeche Mode, 1987

Don't Stop 'Til You Get Enough, Michael Jackson, Off the Wall, 1983

Don't Go, Yaz, Upstairs At Eric's, 1982                       

Some Kind of Wonderful, Grand Funk Railroad                       

Walkin' Boss, Jerry Garcia & David Grisman, Jerry Garcia & David Grisman           

Midnight Rider, Brandi Carlile                       

Baby did a bad bad thing, Chris Isaak                       

Mama Told Me (Not to Come), Three Dog Night, The Best of Three Dog Night, 1986

Ananda, Solar Quest, Namaste Experience Ibiza

Java Shiva Shankara, namasté , Magical Healing Mantras           

Be the Change (Niraj Chag's Swaraj Mix), MC Yogi, Elephant Power           

Still, Wade Imre Morissette, Strong As Diamonds        

 

Join me for regular weekly classes see www.silviamordini.com

 

March 12, 2011.  Noon class.  Theme was Showing Up for Your Life as the CEO.  Some great French Hip Hop. And the first song really spoke to me.  Really best class ever! Love you all, Silvia

Don't Think Twice, It's All Right, Bree Sharp, Live At the Fez

Prayer In Passing, Anoushka Shankar, Rise

Ganga River, Wade Imre Morissette, Sargam Scales Of Music

Assaisin's Tango, John Powell, Mr and Mrs Smith Original Motion Picture Soundtrack

Allah Hoo, Nusrat Fateh Ali Khan, Monsoon Wedding

Jumpin' Jumpin', Destiny's Child           

Suerte (Whenever, Wherever), Shakira, Laundry Service

Use Me, Bill Withers, Lean On Me: The Best Of Bill Withers

Drive. Ziggy Marley, 50 First Dates (Love Songs from the Original Motion Picture)

Jumelles, MC Solaar, Mach 6

Soon The New Day, Talib Kweli Feat. Norah Jones, Ear Drum

Dreamsome, Shelby Lynne, I Am Shelby Lynne

Misty, Ella Fitzgerald, Compact Jazz

I May Know The Word, Natalie Merchant, Tigerlily

 

Playlist March 11, 2011, 60 minute flow, easeful. Theme Trust and Surrender.

Helplessly Hoping, Crosby, Stills, Nash & Young, So Far

Fire And Rain, Jonatha Brooke, Back In the Circus

For All Mankind, George Fenton; Ravi Shankar; The Wren Orchestra, Ghandi Movie

Allah Hoo, Nusrat Fateh Ali Khan, Monsoon Wedding

Anand (Bliss), Snatam Kaur, Jamtse - Love & Compassion (An Offering for the Tibet Fund)

Long Nights, Eddie Vedder, Music for the Motion Picture Into the Wild

Dust in the Wind, Kansas, Point of Know Return

Buckets of Rain, Bob Dylan, Blood On the Tracks

Old Fashion Morphine, Jolie Holland, Escondida

Dawg's Waltz, Jerry Garcia & David Grisman, Jerry Garcia & David Grisman

 

March 5th, 2011. Our playlists for Xinalani Mexico Yoga Retreat. Enjoy! Love, Silvia 

 

ALCHEMY TOURS XINALANI RETREAT FEB 26-MAR 5, 2011 MUSICAL INSPIRATION: PLAYLIST SUMMARY 

DAY 1 MORNING

Gobinday Mukunday	Spirit Voyage Artists	Yoga Living Series - Temple Spa
Hope (Live for the art of peace)	Rush	Songs for Tibet - The Art of Peace
Hard Sun (Main)	Eddie Vedder	Music for the MOtion Picture Into the Wild
Escucha Me	Gipsy Kings	Best Of The Gipsy Kings
Nogo	Issa Bagayogo	Timbuktu
Xoxoxo	The Black Eyed Peas	The Beginning (Deluxe Version) [+digital booklet]
Mahamrtyunjaya Mantra	Reema Datta	NuTONE Music to Inspire: Sampler - Fall 2008
High Low (feat. Zap Mama) [Acoustic Mix] {Bonus Track}	Michael Franti & Spearhead	All Rebel Rockers (Bonus Track Version)
Escaping Arkham	Common Market	The Winter's End EP
No Rest for the Weary	Blue Scholars	Blue Scholars
Queen Bee	Devendra Banhart	Cripple Crow
Faust Arp	Radiohead	In Rainbows
While My Guitar Gently Weeps	The Beatles	Anthology 3 (Disc 1)
Guru Mari	Shri Anandi Ma	Yoga Rhythms compiled by Shiva Rea
Shavasana/Deep Relaxation	Shiva Rea	Yoga Sol

 

DAY 1 EVENING 

Earth	Uwe Neumann	Jala: Compiled by Shiva Rea
Helplessly Hoping	Crosby, Stills, Nash & Young	So Far
Fire And Rain	Jonatha Brooke	Back In the Circus
Track 01 Raga Indian music Ghandi Fave		Movie Music
Allah Hoo	Nusrat Fateh Ali Khan	Monsoon Wedding
Anand (Bliss)	Snatam Kaur	Jamtse - Love & Compassion (An Offering for the Tibet Fund)
Long Nights	Eddie Vedder	Music for the Motion Picture Into the Wild
Dust in the Wind	Kansas	Point of Know Return
Buckets of Rain	Bob Dylan	Blood On the Tracks
Old Fashion Morphine	Jolie Holland	Escondida
Dawg's Waltz	Jerry Garcia & David Grisman	Jerry Garcia & David Grisman

 

DAY 2 MORNING

Om Namaha Shiva	Sheila Chandra	Weaving My Ancestors' Voices
Assaisin's Tango	John Powell	Mr and Mrs Smith Original Motion Picture Soundtrack
Mustt Mustt (Lost in His Work)	Nusrat Fateh Ali Khan	Mustt Mustt
Lumière [MAIN]	Blue Scholars	Fixxie Riddim
Dream Machine (Down Tempo Mix)	Mark Farina & Sean Hayes	Hôtel Costes: Vol. 8 by Stéphane Pompougnac
Boda Boda Rap	Fossil Fool, the Bike Rapper, with Lawi One	The Bike Rapper
Boee (Come to Me)	The Idan Raichel Project	The Idan Raichel Project
Quelqu’un M’a Dit	Carla Bruni	Quelqu’un M’a Dit
Hope	Shaggy	Hot Shot
Govinda Fly	Sharon Gannon (Mixed By Mike D)	Sharanam
Enter Galactic (Love Connection Part I)	Kid Cudi	Man On The Moon: The End Of Day
Hey Baby	Stephen Marley featuring Mos Def	Mind Control
Just Breath	Pearl Jam
Yellow	Emily Asen	Proof LP
Second to Numb	Kings of Convenience	Declaration of Dependence
Yellow	Jem	Sweetheart
This Years Love	David Gray
Bayaty	Anja Lechner & Vassilis Tsabropoulos	Chants, Hymns And Dances
Conga Jog	Al Gromer Khan	Yoga Rhythms compiled by Shiva Rea

 

DAY 2 EVENING

AMAZING GRACE
Om Ram Ramaya	Deva Premal	Embrace
Amen Omen	Ben Harper	Diamonds On The Inside
For What It's Worth	Buffalo Springfield	Retrospective - The Best of Buffalo Springfield
Queen Bee	Devendra Banhart	Cripple Crow
Tenfold	Layne Redmond	Shakti Rhythms With Shiva Rea
Everlasting Love	Lifescapes	Inner Peace
Sitara Dreams	Rasa	Saffron Blue

 

DAY 3 MORNING 

Om Namah Shivaya	Wade Imre Morissette	Sargam Scales Of Music
The City of New Orleans	Arlo Guthrie	Hobo's Lullaby (Remastered)
Give Me Love (Give Me Peace On Earth)	George Harrison	Best Of George Harrison
Helplessly Hoping	Crosby, Stills, Nash & Young	So Far
Shiva Shambho	namasté	Magical Healing Mantras
Ananda	Solar Quest	Namaste Experience Ibiza
Hara Hara Mahaadeva	Krishna Das	One Track Heart
Govinda Jaya Jaya	Dave Stringer	Mala
Sita Ram	Girish	Shiva Machine
Hanumana	Wade Imre Morissette	Strong As Diamonds
Maintenant	Rupa & The April Fishes	Extraordinary Rendition
Madrugada 8	Twinkle Engine	Jala: Compiled by Shiva Rea
Seen It All Before	Amos Lee	Amos Lee
Trois morceaux après des hymnes byzantins I	Anja Lechner & Vassilis Tsabropoulos	Chants, Hymns And Dances
River Flows In You	Yiruma	First Love (Yiruma Piano Collection)
Swing Low, Sweet Chariot	Jane Siberry	Hush
Guru Brahma	Shaman's Dream	Kerala Dream

 

DAY 4 MORNING

 

Time In a Bottle	Jim Croce	You Don't Mess Around With Jim
Operator	Toby Lightman
Time After Time	Matt Ketteman & Cameron Mizell	Follow Through
The Times They Are A-Changin'	Bob Dylan	Bob Dylan's Greatest Hits
Tiny Dancer	Elton John	Classic Elton John
Tajabone	Ismaël Lo	Ismael Lo
Time Of Your Song	Matisyahu	Youth
Matadjem Yinmixan	Tinariwen	Aman Iman: Water Is Life
I Ka Barra (Your Work)	Habib Koite and Bamada	Muso Ko
They	Jem	Finally Woken
Don't Think Twice, It's All Right	Bob Dylan	The Freewheelin' Bob Dylan
I'd Rather Be With You	Joshua Radin	Simple Times
Stand By Me	Various Artist
He got game	Public Enemy	He Got Game by Spike Lee
Talk to You	Tracy Chapman
I'll Be	Edwin McCain	Misguided Roses
Time After Time	Tuck & Patti	The Best Of Tuck & Patti
What's Been Going On	Amos Lee	Last Days At the Lodge
Solo Para Ti	Armik
Still	Wade Imre Morissette	Strong As Diamonds

 

DAY 5  MORNING

Incense	Erykah Badu	New Amerykah Part Two: Return Of The Ankh
La Niña De Fuego	Concha Buika	La Niña De Fuego
The Only One	The Black Keys	Brothers
Mamacita	Collie Buddz	Collie Buddz
Hey Girl	Damian Marley, Rovleta Fraser & Stephen Marley	Welcome to Jamrock
Movement song awesome
Sabura (Desert Delight Remix Reconstructed By Max Psahm)	Ekova	Arabian Travels
Paper Aeroplane-Angus & Julia Stone	Hotel Costes X	Hotel Costes X
Io	Gianna Nannini	Grazie
Where I'm From	Digable Planets	Reachin' (A New Refutation of Time & Space)
Window Seat	Erykah Badu	New Amerykah Part Two: Return Of The Ankh
The Sweetest Thing	Lauryn Hill	Ms Hill
It's Okay	Land of Talk	Some Are Lakes
Sterne	Martinek & C-Deluxe	Fruit Lemon
Afterlife	Glorybox	Coffeeshop - Finest Selection
Dreamcatcher	Bahramji And Maneesh De Moor	Tandava
Conga Jog	Al Gromer Khan	Yoga Rhythms compiled by Shiva Rea
Prayer	Anja Lechner & Vassilis Tsabropoulos	Chants, Hymns And Dances
Longing	Ty Burhoe	Invocation

 

DAY 6 

Dream	Priscilla Ahn	A Good Day
Tesegu	Danone O'Sow	African Lullaby
Land Of Anaka	Geoffrey Oryema/Brian Eno	Pure Moods III
Blue Indian	Widespread Panic
Nogo	Issa Bagayogo	Timbuktu
Stars All Seem to Weep	Beth Orton	Central Reservation
Promised Land	Grateful Dead
Friend Of The Devil	Jerry Garcia & David Grisman	Jerry Garcia & David Grisman
Cat's In The Cradle	Johnny Cash	20th Century Masters: The Millennium Collection
What's Been Going On	Amos Lee	Last Days At the Lodge
American Tune	Simon & Garfunkel
Stay Human	Michael Franti	Songs from the Front Porch - An Acoustic Collection
Madrugada 8	Twinkle Engine	Jala: Compiled by Shiva Rea
Infusion (Bombay Mix)	Adham Shaikh	Jala: Compiled by Shiva Rea
Chão de Estrelas	Baden Powell	Personalidade - The Best of Brazil: Baden Powell
Ganashyama	Dave Stringer	Planet Yoga: Music for Yoga, Meditation and Peace
Pascal's Waltz	Gary DeMichele	Big Night
Consciousnesss Unfolding	Saggio	The Thunder Of Silence

 

DAY 7

Lokah Samasta Sukhino Bhavantu	Chandra Om	Be Receptive
Song for You	Alexi Murdoch	Away We Go Original Motion Picture Soundtrack
Escaping Arkham	Common Market	The Winter's End EP
Evening Chai	Blue Scholars	Blue Scholars
Boda Boda Rap	Fossil Fool, the Bike Rapper, with Lawi One	The Bike Rapper
Now That We Found Love	Heavy D and the Boyz
Paris, Tokyo	Lupe Fiasco	The Cool
Hey World (Don't Give Up Version)	Michael Franti & Spearhead	All Rebel Rockers (Bonus Track Version)
Just Breath	Pearl Jam
Yellow	Emily Asen	Proof LP
Second to Numb	Kings of Convenience	Declaration of Dependence
Breathe	Alexi Murdoch	Time Without Consequence
Yellow	Jem	Sweetheart
Have a Little Faith In Me	Solveig Slettahjell	Pixiedust
Shavasana/Deep Relaxation	Shiva Rea	Yoga Sol
Stand By Me	Various Artist	Dave to Jen

 

PLAYLIST FEBRUARY 21, 2011

*New Radiohead! And almost new Black Eyed Peas!

 

Gobinday Mukunday, Spirit Voyage Artists

Ardes Bhaee, Mirabai Ceiba

Song for You, Alexi Murdoch

New People {Empire Remix}, Blue Scholars

Hate It Or Love It (Remix), 50 Cent & G Unit

Sexxy Bicycle, Mad Rad

Xoxoxo, The Black Eyed Peas

Morning Mr Magpie, Radiohead

Karaoke, Drake

Mahadeva Shambo, Wade Imre Morissette

Yellow, Jem

River Flows In You, Yiruma

 

Awesome great vibe! 63 minute playlist to rock your practice!

Gobinday Mukunday, Spirit Voyage Artists

Paul Valery, Blue Scholars

It Takes a Muscle, M.I.A.

I'm Outta Love, Anastacia

Outta Control, 50 Cent

Xoxoxo, The Black Eyed Peas

Govinda Fly, Sharon Gannon (Mixed By Mike D)

Enter Galactic (Love Connection Part I), Kid Cudi

Enjoy, Janet Jackson

Inna di Red, Stephen Marley featuring Ben Harper

Lively Up Yourself, Bob Marley

Stay Human, Michael Franti

Yellow, Jem

River Flows In You, Yiruma

There is So Much Magnificence, Shiva Rea

 

www.silviamordini.com

CLASS PLAN FEBRUARY 16, 2011

WAVE 1 - Purpose: Safely warm-up spine and strengthen core to protect low back); Learning Points: Understand how your pelvis and ribcage can be used as levers to affect your vertebral column

 

Begin on back - Savasana (3 part breath dirga pranayama hand on belly, hand on heart)

Inhale arms wide like a T and alternate apanasana (1 knee to chest at a time), Exhale return leg to start

Twist Right, center, Twist Left (Jathara parivatanasana)

Bridge (Sethubandasana) 

Core cultivation:  Pigeon abs to Single Leg Raises 

Waterfall abs (hands protecting lower back, lumbar area of spine)

 

WAVE 2

Roll up to Dandasana (optional Pascimotanasana)

Parsva Janu Sirsasana twist (then lift hips option to next pose_

Vasistasana variation kneeling

Janu sirsana forward fold 

Cobbler (twist both sides); Side 2 Parsva Janu Sirsasana begins

Upward Facing plank with knees bent (Modified version) --- pull backs to hover, activate core optional (warm up shoulder girdle complimentary muscle groups to prepare for plank, dog, chatarunga)

Malasana 

Standing Forward Fold 

 

WAVE 3

Sun Salutation A (traditional)

*Include Half Moon A 

 

WAVE 4 (These waves will go easy on shoulders and weight bearing on hands to focus on hips)

I leg dog lift right leg, open hip (Teaching external rotation) 

Downward Dog

Step left foot forward High Lunge to Leaning Lunge to Half Moon B (right hip open in external rotation)

Standing splits (internal rotation of hip) to baby eagle 3 x's, hold last one strong adduction

Step lifted right leg back to high lunge prep

1 leg dog lift left leg, open hip (teaching external rotation) this begins Side 2

 

WAVE 5 Easy Mandala Salutation

Begin wave 4 series, add on.  1 leg dog external rotation to downward dog, Step other foot forward High Lunge, Leaning Lunge and OPTIONAL Tumbling Tree

High Lunge to Half Moon B, Standing Splits, Baby Eagle

Step back to high lunge prep into Revolved Lunge to Transverse Lunge

Face back of mat (OPTIONAL basic vinyasa)

Begin same leg twice to go in circle

Add OPTIONAL half crow from transverse lunge, prasarita paddotanasana, finish Mandala

Begin Side 2

 

WAVE 6 

Pigeon Right leg: first gentle twisting kriya then forward fold

I leg downward dog right hip external rotation (OPTIONAL flipped dog)

Left foot forward: High Lunge, Leaning Lunge, Crane, 1 leg standing pigeon with right leg in same shape as we just did on the floor

OPTIONAL Eka Pada Galavasana (flying pigeon arm balance) - break down into small steps

Forward Fold to Malasana (Squat pose)

Cobbler

Crow

Begin Side 2 (After side 2 move into partner series)

 

KEY LEARNING POINTS: OPENING AND CLOSING YOUR HIP JOINT

Two very basic movements for the hip joint include stabilizing the connection between the thigh bone and pelvis and creating space within that connection. 

You can also think of these movements as compressing the joint and decompressing it. (I would like to use the word "extend" in place of decompress, but in anatomy terminology, "Extending the hip joint" usually means moving the thigh bone back relative to the pelvis.) Another pair of terms that you can use are "Closing" the hip and "Opening" it.

 

Both of these actions involve activating muscle tissue. In one case you use muscles to pull your thigh bone away from your pelvis. In the other case you pull the thigh bones in towards the hip socket. A third action, or non-action, is relaxing the hip joint completely.

 

WAVE 7 PARTNER PRACTICE TO HELP WITH KEY LEARNING POINTS

A.  Cobbler person 1 - Pascimotanasana Person 2: hold wrists and apply muscle energy to work with one another in moving forward or back in these poses (Here we have one open hip position, one closed hip)

*Switch and the other person does the complimentary pose they did not already do*

 

B.  Upavista Konasana (Seated wide angle pose). Each person sits with wide legs facing one another. Person 1 feet inside the other persons ankles and hold wrists and move forward or back.  The compressing or decompressing is as a result of squeezing legs closed if feet are on the outside or conversely pressing feet out if they are inside partner's ankles.

 

C.  Cobbler person 1 holds onto the ankles of standing person 2 while that person helps lengthen their spine and ground the sit bones. Secondly the standing partner walks around behind them (after they release their ankles) and helps apply gentle weight to the hip creases to ground the head of the femur bone.  Once done we let person 1 just stay there until they want to come up. Then switch.

 

CLOSING WAVE 8

Cooling postures: Supine cobbler; Plow to OPTIONAL Shoulderstand

Savasana

 

PLAYLIST FEBRUARY 14, 2011. Theme Balance of Love.

Hey World (Don't Give Up Version), Michael Franti & Spearhead

Pink Moon, Nick Drake

Ananda, Solar Quest

Deep South, Layo Paskin & Matthew Bushwacka

Nogo, Issa Bagayogo

Gate To The Silkroad, Mokhira

Free Tibet, Hilight Tribe

Rero, Ismael Lo

Hard Sun (Main), Eddie Vedder

Yellow ,Coldplay

Grace, U2

Savasana

 

HIP HOP YOGA PLAYLIST FEBRUARY 12, 2011

Fire, Coco De Mer

Hate It Or Love It (Remix), 50 Cent & G Unit

No Rest for the Weary, Blue Scholars

The Fire, The Roots Feat. John Legend

BIG BANK HANK [Main], Blue Scholars

Xoxoxo, The Black Eyed Peas

Just You & I, Dzihan & Kamien

Free Tibet, Hilight Tribe

Strong Will Continue, Nas & Damian "Jr. Gong" Marley

Coming Home, Diddy - Dirty Money & Skylar Grey

I Will Be Light, Matisyahu

One Of These Mornings, Moby

Lakshmi, Girish, Donna Delory, Greg Leisz & Georges Lamman

Beyond Time [ambient edit], Blank & Jones

BONUS: I’m Too Sexy, Right Said Fred

 

February 5, 2011. Just a year ago I used GPS for the first time. I get the idea. You plug in where you want to go and it helps guide you there. The key point being you KNOW where you want to go. Yoga to me has been that which helps us ask the question “who am I” and eventually we get to the “why am I here” and even further down the path “WHERE THE HELL AM I GOING?” So this concept of GPS is pretty vibrant.

If you can get to the point that you know where you want to go then you know your spiritual maturity is evolving in the right direction. Until I finally decide to go to Tuscany on a Yoga Retreat one year I just played at entering a real GPS for my life. Then from that point forward I got clear. I want that for you. Get on the mat, do the practice, get your destination in gear and watch what happens. Love yourself, love your day, love your life! Silvia

PART OF MY PLAYLIST TODAY 2/5/11

Hard Sun (Main), Eddie Vedder
Nogo, Issa Bagayogo
Break Your Heart, Taio Cruz Feat. Ludacris
Vamos A Bailar, Gipsy Kings
Tighten Up ,The Black Keys
Express Yourself, Mocean Worker Charles Wright & The Watts 103rd Street
Mr Big Stuff, Jean Knight
Dedication, Kirby Shelstad
AMAZING GRACE

Join us on an amazing spiritual adventure www.alchemytours.com or come take class with me www.silviamordini.com

PLAYLIST FEBRUARY 4, 2011.

 

Hope (Live for the art of peace), Rush

Hard Sun (Main), Eddie Vedder

Escucha Me, Gipsy Kings

Nogo, Issa Bagayogo

Mahamrtyunjaya Mantra, Reema Datta

High Low (feat. Zap Mama) [Acoustic Mix], Michael Franti & Spearhead

Escaping Arkham, Common Market

No Rest for the Weary, Blue Scholars

Queen Bee, Devendra Banhart

Jesus etc., Wilco

Faust Arp, Radiohead

While My Guitar Gently Weeps, The Beatles

 

Join me for wonderful yoga retreat www.alchemytours.com

 

PLAYLIST FEBRUARY 2, 2011.  Theme was about Shiva/Shakti and we talked about appreciating endings as much as we do beginnings.  And in those endings we are completing cycles nothing more or less. In that way we can tap into the Power of Creativity, Creation and make the best lives ever!

 

Om Ram Ramaya, Deva Premal

Every Breath You Take, The Police

Believer, M.I.A.

Lumière [MAIN], Blue Scholars

Dream Machine (Down Tempo Mix), Mark Farina & Sean Hayes

Groovejet (If This Ain't Love), Spiller

Freestyler, Bomfunk MC's

Now That We Found Love, Heavy D and the Boyz

Let Me Know, Collie Buddz

I Ka Barra (Your Work), Habib Koite and Bamada

What a Feeling,            Collie Buddz

High Low (feat. Zap Mama) [Acoustic Mix], Michael Franti & Spearhead

(Sittin' on) The Dock of the Bay, Otis Redding

Don't Think Twice, It's All Right, Bree Sharp

Mahadeva Shambo, Wade Imre Morissette

Infusion (Bombay Mix), Adham Shaikh

Thanksgiving, George Winston

Shine On, Wade Imre Morissette (POST SAVASANA!)

 

Join me on retreat www.alchemytours.com 

PLAYLIST JANUARY 31, 2011

The power of YES was our theme for class tonight. Thank you kindly and whole heartedly to JL for letting me sub this evening.  And love to all yogis who rocked with me in this class or any other class.  You inspire me! Love yourself, love your day, love your life, Silvia  (Join me on an active vacation this year www.alchemytours.com)

 

Eminence Front, The Who

Sympathy for the Devil, The Rolling Stones

The Time (Dirty Bit), The Black Eyed Peas

Govinda Fly, Sharon Gannon (Mixed By Mike D)

Ancient People, Nas, Damian "Jr. Gong" Marley & Jr. Reid

POWER, Kanye West

Lamaset (Miami Mix), Jef Stott

Lost In The World [feat. Bon Iver], Kanye West

Bhagavate

Just Can’t Get Enough, The Black Eyed Peas

Enter Galactic (Love Connection Part I), Kid Cudi

Rofiki (DNA Remix), Zap Mama

Paris, Tokyo, Lupe Fiasco

Satyam Shivam Sundaram, Thievery Corporation Feat. Gunjan

Postales, Federico Aubele

I'll Be Missing You, Puff Daddy Feat. Faith Evans & 112

Oh My God, Michael Franti & Spearhead

Infusion (Bombay Mix), Adham Shaikh

Down Slow, Moby

 

www.silviamordini.com

 

PLAYLIST JANUARY 31, 2011

What a beautiful way to start the week! Here is the engaging, world influenced playlist from today 12pm-1pm yogalife.  Love your day! Silvia (And join me at yogalife 12pm-1pm M/W/F every week) 

Stir It Up, Bob Marley & The Wailers

A Well Respected Man, The Kinks

On the Hudson, SHAKE YOUR PEACE!

On the Dub-ble, DJ Krush

Liberate Your Mind, The Ginger Ninjas

Letting Go (Gaurav Raina Breakz Mix), Various Artists

Lamaset (Miami Mix), Jef Stott

Sita Ram, Girish

I'll Be Missing You, Puff Daddy Feat. Faith Evans & 112

Cold wind blowing           

Dreamsome, Shelby Lynne

Rain, Jill Knight

In My Solitude, Billy Holiday

Shavasana/Deep Relaxation, Shiva Rea

 

**Join me and www.alchemytours.com this year for the best active vacation of your life!  And keep checking my schedule www.silviamordini.com

PLAYLIST JANUARY 29, 2011

Tajabone, Ismaël Lo

Matadjem Yinmixan, Tinariwen

I Ka Barra (Your Work), Habib Koite and Bamada

Everything (...Is Never Quite Enough), Wasis Diop

Good Thing , The BoDeans

They, Jem

All Of The Lights, Kanye West

Mr. Rager, Kid Cudi

Stand By Me            Various Artist

Patience, Nas & Damian "Jr. Gong" Marley

Hey World (Don't Give Up Version), Michael Franti & Spearhead

Talk to You, Tracy Chapman

Rain, Jill Knight

Solo Para Ti, Armik

Still, Wade Imre Morissette

 

*Shared at www.hauteyogaqueenanne.com 12pm-1pm. Join me weekly! www.silviamordini.com

 

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

PLAYLIST BACKBENDING CLASS JANUARY 26, 2011

Shavasana/Deep Relaxation, Shiva Rea

Comfortably Numb, Dar Williams

Kind and Generous, Natalie Merchant

Sympathy for the Devil, The Rolling Stones

Da Ya Think I'm Sexy?, Rod Stewart

Chaiyya Chaiyya, Sapna Awasti & Sukhvinder Singh

Ya Rayah (Sonar Remix), Dahmane El Harrachi

Nogo, Issa Bagayogo

Tajabone, Ismaël Lo

Joy, George Winston

Jesus etc., Wilco

Something In The Way She Moves, James Taylor

Yellow, Jem

Heart And Soul, Mel Tormé

Light My Fire, Patricia Barber

Thanksgiving, George Winston

Guru Brahma, Shaman's Dream

Samba Sadashiva, Donna De Lory

 

January 24, 2011.  Here is today’s playlist 60 minutes long. And supporting the philosophical theme of Peace.  When is all is said and done what I aspire to most in this life is being peaceful.  With lovingkindness, Silvia

PLAYLIST 

Dream, Priscilla Ahn

Tesegu, Danone O'Sow

Land Of Anaka, Geoffrey Oryema/Brian Eno

Blue Indian, Widespread Panic

Promised Land, Grateful Dead

Friend Of The Devil, Jerry Garcia & David Grisman

What's Been Going On, Amos Lee

American Tune, Simon & Garfunkel

Stay Human, Michael Franti

Chão de Estrelas, Baden Powell

Ganashyama, Dave Stringer

Pascal's Waltz, Gary DeMichele

Consciousnesss Unfolding, Saggio

 

January 22, 2011.  I was so happy to hear that there are other Grateful Dead lovers! Whew! So right on. One song today, more to come. And BTW China Cat/Sunflower is one of my all time favorites. Hope you enjoyed the flow and sweetness of songs by Lyle Lovett and Bree Sharp.  Love the day! Silvia

PLAYLIST 

Simple Song, Lyle Lovett

China Cat/Sunflower, Grateful Dead (Europe 72 Disc 1)

15 to 20 (Den Haan Remix), The Phenomenal Handclap Band

Heyy Babyy, Loy, Neeraj Sridhar, Pervez Quadir & Raman

POWER, Kanye West

Rotolando verso sud, Negrita

Ka, Patchwork

Diarabi, Issa Bagayogo

These Boots Are Made for Walkin', Nancy Sinatra

Yardie Bone (feat. Wayne Marshall), Sean Paul

Say Something, Mariah Carey Feat Snoop Dogg

Don't Think Twice, It's All Right, Bree Sharp

Arms of Mary, Leo Kottke

Savasana Singing Bowls

 

*Join me on a yoga retreat in 2011 and enjoy a new playlist for our twice daily yoga classes* www.silviamordini.com and www.alchemytours.com 

 

January 19, 2011. Physical focus today was shoulders, philosophical focus was Sutra 1.2 and how we make a big deal out of the small stuff and as a result over-respond. Yoga helps us to choose what's important.  And as always love to include something either French, Italian, Spanish. Enjoy the flow! Silvia

PLAYLIST

Child's Eyes (Jenny's Song), Scott Cossu

The Hill, Markéta Irglová

Big Medicine, Mari Boine

Lumière [MAIN], Blue Scholars

Nungabunda, Ganga Giri

Diarabi, Issa Bagayogo

Just You & I, Dzihan & Kamien

You’re The One, Paul Simon

Grid Lok'd, Govindas

Revofev, Kid Cudi

Pitchblack Darkness (feat. Reazun, Paradox), Kyteman

Maintenant, Rupa & The April Fishes

City Is Burning (feat. Reazun, Paradox), Kyteman

One Moment More, Mindy Smith

Wonderwall, Ryan Adams

Wash Away, Joe Purdy

Into Dust, Mazzy Star

Samba Sadashiva, Donna De Lory

 

**Join me and Alchemy Tours in Puerto Vallarta Feb 26th-Mar 5th early bird until January 31, 2011!**

 

January 17, 2011.  Here is my playlist from class on MLK Day.  Focusing on freeing up our intentions as the best way to show gratitude for all those like MLK that sacrificed so much in order for us to do our hardest pose of all: be ourselves.  That is the ultimate freedom! Love yourself, love your day, love your life, Silvia www.silviamordini.com

PLAYLIST

Big Medicine, Mari Boine

Lumière [MAIN], Blue Scholars

Nungabunda, Ganga Giri

Grid Lok'd, Govindas

Just You & I, Dzihan & Kamien

Diarabi, Issa Bagayogo

Pitchblack Darkness (feat. Reazun, Paradox), Kyteman

One Moment More, Mindy Smith

Wonderwall, Ryan Adams

Wash Away, Joe Purdy

Child's Eyes (Jenny's Song), Scott Cossu

The Hill, Markéta Irglová

Samba Sadashiva, Donna De Lory

 

***Still time and room to join me in Puerto Vallarta Feb 26- Mar 5! www.alchemytours.com

January 13, 2011.  Seriously an amazing playlist.  Very few spoken songs but when they were included like old school Pink Floyd, Led Zeppelin or new Kid Cudi, Benni Chawes they were powerful.  And the flow was easy to allow for lots of more in depth verbal cuing on alignment.  Enjoy! Love yourself, love your day, love your life, Silvia

PLAYLIST - 90 minute class

The Host of Seraphim, Dead Can Dance

Another Brick in the Wall, Pt 1, Pink Floyd

Beyond Time [ambient edit], Blank & Jones

Sterne, Martinek & C-Deluxe

Afterlife, Glorybox

All My Love            , Led Zeppelin

Trapped In My Mind, Kid Cudi

Om Namah Shivaya, Sean Johnson and The Wild Lotus Band

Boee (Come to Me), The Idan Raichel Project

Darbari NYC, Prem Joshua

Have a Little Faith In Me, Benni Chawes

Meditate (feat. Gabriel Teodros & Khingz), Suntonio Bandanaz

Elusinian Blue, Gabrielle Roth

Conga Jog, Al Gromer Khan

Chandra (The Moon), Michael Mandrell and Benjy Wertheimer

PS – If you want to really delve deep into the living your yoga join me on Yoga Retreat in Puerto Vallarta Feb 26-Mar 5, Xinalani resort (all suites, all beach front, all gourmet food included and transfers too along with 14 yoga classes with me!) www.alchemytours.com or www.silviamordini.com

(Thank you Ginger for letting me guest teach tonight!)

 

JANUARY 12, 2011.  Here is a really beautiful, fluid playlist aligned with this snowy winter's day. Enjoy!

PLAYLIST:  

Beautiful Friend, Light Rain

Gate To The Silkroad, Mokhira

Ananda, Solar Quest

Deep South, Layo Paskin & Matthew Bushwacka

Nogo, Issa Bagayogo

I Ka Barra (Your Work), Habib Koite and Bamada

Do U Wanna Partner, Clington, Shaan, Suzi Q, Udit Narayan & Wajid

Everything (...Is Never Quite Enough), Wasis Diop

Ganapati, Girish

One Step Closer to You, Michael Franti & Spearhead

This is How I Feel, Finley Quaye

 

January 9, 2011. My life has a sound track.  My yoga does too!  Some great influence of reggae for a Winter's Day.  What amazing energy from some really fun yogis today at 4:30pm!  Here is my playlist you guys. Thank you so much for making me feel so welcome and for laughing at my jokes!  Can't wait to see more of you.  And feel free anytime to ask me anything at all.  Happy to sweat, flow and breath together. Love yourself, love your day, love your life! Silvia www.silviamordini.com

 PLAYLIST JANUARY 9, 2011:

Flip Ya Lid, Nightmares On Wax

Under Pressure, Queen & David Bowie

Diarabi, Issa Bagayogo

Mamacita, Collie Buddz

Clothes Drop, Shaggy

Breathe, Stretch, Shake, Mase

Breathe, Alexi Murdoch

Twist, Xavier Rudd

Jamaican In New York, Shinehead

The End, Macklemore and Ryan Lewis

Drive, Ziggy Marley

Enchantment, Corinne Bailey Rae

Something So Right, Paul Simon

Purnamadah, Shantala

Shavasana/Deep Relaxation, Shiva Rea

 

 

January 8, 2011.  My playlist today for an awesome vinyasa flow class with highlights of asana including: creative core with eagle arms; road runner switch ups; crow pose; eka pada galavasana arm balance; and variations on pigeon. Love yourself, love your day, love your life! Silvia

PLAYLIST JANUARY 8, 2011

Om Shreem Shriyei, Steve Gold

Count Your Blessings, Nas & Damian "Jr. Gong" Marley

The Ave, Blue Scholars

POWER, Kanye West

Miss Teardrops, Felix Laband

Govinda Fly, Sharon Gannon (Mixed By Mike D)

Alors On Danse, Stromae

Trapped In My Mind, Kid Cudi

Motion Movement, Blue Scholars

What a Feeling, Collie Buddz

Meditate, (feat. Gabriel Teodros & Khingz)Suntonio Bandanaz

Hey Baby, Stephen Marley featuring Mos Def

Afterlife, Glorybox

 

Visit my website to get more ideas for Yoga Music www.silviamordini.com 

Hey guys here is my playlist today, the first day after the new moon!  Enjoy and super namaste to all. Love yourself, love your day, love your life, Silvia

VINYASA YOGA PLAYLIST JANUARY 6, 2011

Gobinday Mukunday, Spirit Voyage Artists

Just Breath, Pearl Jam

Escaping Arkham, Common Market

Lumière [MAIN], Blue Scholars

Dream Machine (Down Tempo Mix), Mark Farina & Sean Hayes

Evening Chai, Blue Scholars

Boda Boda Rap, Fossil Fool, the Bike Rapper, with Lawi One

Now That We Found Love, Heavy D and the Boyz

Govinda Fly, Sharon Gannon (Mixed By Mike D)

POWER, Kanye West

Paris, Tokyo, Lupe Fiasco

Under Pressure, Queen & David Bowie

Motion Movement, Blue Scholars

The Traffic Jam, Stephen Marley featuring Damian Marley

Second to Numb, Kings of Convenience

In Another Time, Sade

Twin Blue, Millions & Millions

Dreamcatcher, Bahramji And Maneesh De Moor

 

Join me on an amazing yoga retreat www.silviamordini.com with Alchemy Tours

 

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

The philosophical theme today is Patience and this playlist I created felt to support the physical focus of backbends and practicing patience as we take a step by step approach to our own development.  Enjoy!  Peace in all ways, Silvia

Shine, John Legend & The Roots       

Gayatri Mantra, Bruce Becvar & Nada Shakti       

Easier, Grizzly Bear       

Dance Me to the End of Love, Madeleine Peyroux       

Come Let Go, Xavier Rudd       

The Ave, Blue Scholars       

We No Speak Americano (Original mix), Yolanda Be Cool & Dcup        

Ka, Patchwork       

Haterade (feat. Nicki Minaj & Pharrell), Gucci Mane       

Georgia's Most Wanted

Serenity, Arthur Lee Land       

Things I Cannot Recall, Blind Pilot       

Birds And Ships, Billy Bragg & Wilco       

Hymn (For Ishaja), John Consemulder       

Consciousnesss Unfolding, Saggio       

 

Enjoy today's playlist.  Great vibe, easy, fun then chill and sweet. Love, Silvia

Inna di Red, Mind Control               

Dream Machine (Down Tempo Mix), Hôtel Costes: Vol. 8 by Stéphane Pompougnac,

Cruz, Oof! EP               

Yardie Bone (feat. Wayne Marshall), The Trinity               

Karaoke, Thank Me Later       

Om Shakti Om, This Is Blue               

Friend Of The Devil, Jerry Garcia & David Grisman

Purnamadah, The Love Window - Sacred Chants of Devotion

Chão de Estrelas, Personalidade - The Best of Brazil: Baden Powell

Cuidándote, Pafuera Telarañas (Edición especial)

Cedar Flute Love Song, Native Healing        

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

The Heart is the Sun of the Soul - Shine out!

 November 14, 2010 

 The definition of self-conscious is "to be Conscious of one's self as an object of the observation of others."  There are good things and interesting things about this in that every day the way we live our lives we either serve as a positive example or a warning to other people.  We are under some scrutiny whether we like it or not. As Sally Field says,  "It took me a long time not to judge myself through someone else's eyes." It is only when we allow the good opinion of other people to be more important than our own, that this self-consciousness becomes deeply detrimental to our happiness.  

 As a result of coming to the yoga mat I have grown both more aware of others judgments and less self-conscious all at the same time.  We step into the poses and we are alert to the presence of others but instead choose to focus on ourselves. We do the practice to be more conscious of our innate happiness and go beyond self-limiting belief.  We move and breath with the freedom that only comes from the light within: our hearts dancing with joy, long-held inhibitions vanishing until all self-doubt is erased!

To be honest this process may take more than just one class.

"We live in the most self-conscious society in the history of mankind.  There are good things in that, but there are also terrible things.  The worst of it is, that we find it hard to give ourselves to the process." - Larry Harvey says.  I agree.  The day I knew this enemy of love, self consciousness was no longer driving my life was when I felt the FLOW of the yoga poses and let the breath move me.  I gave myself to the process.  And everything changed.  I started to drop self-criticism along with being critical of others.  The judgment I feared from others no longer had power over me.  And in this video you can see how this translates into movement. 

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

The choices I make I now honor as my own. And with every day I get more expert at doing the hardest yoga pose of all....Being Myself.  This is the pose I want you to learn more than any other too.  Love yourself, love your day, love your life, Silvia       

JOIN ME DECEMBER 8-12, 2010 FOR A 5-DAY YOGA RETREAT DESIGNED TO HELP YOU REDISCOVER YOUR BLISS.  JUST YOGA, YOU, ME, BEACH, LUXURY, PRIVACY, TIME.  

TAKE $250 OFF!! AS MY STUDENT.

• Integrate Spirit and Nature as you practice yoga, hike, swim, lounge at Haramara private beach, enjoy meditation beach walks with a group dedicated to doing the same.
• Fully discover (or rediscover!) the Joy of Yoga.
• Experience a place filled with serenity for those looking to reestablish balance.
• Enjoy exceptional yoga, hiking, eco-adventures and camaraderie, connecting with pristine beaches, gourmet vegetarian meals, relaxing jungle spa treatments.
• Take advantage of opportunities to experience epic surfing, fun zip lining, horseback riding, whale watching, snorkeling and more!
• Recharge, refresh and renew, leaving totally more inspired about your life!

WHERE IS HARAMARA?

Haramara (a sacred Huichol word for "Grandmother Sea") is located amid the mountains in the most beautiful coastal region of the state of Nayarit in Mexico. Nestled between the Pacific Ocean and the Sierra Madre mountains, perched on a pristine natural beach, Haramara is an idyllic retreat offering outstanding serenity, stunning beaches and awe-inspiring scenery. The surroundings are marked by volcanic highlands, lakes and rivers, as well as innumerable beaches, many of which still remain untouched. The Pacific breeze keeps the climate deliciously mild.

ACCOMODATIONS AT HARAMARA

 

Breathtaking views and untouched tropical vegetation embrace the charming and cozy palm-thatched "cabañas" (bungalows). There are some beautiful photos on the resort’s website Each cabaña has been carefully designed to subtly merge the internal and external environments while meeting strict ecological standards. The cabañas feature comfortable beds, with hand woven sheets, and carefully designed bathrooms. The folks at the retreat center have graciously arranged for two lodging choices. All lodging choices are inclusive of tax, gratuity, meals and use of the facilities.

HEALTHY NATURAL CUISINE

 

Enjoy delicious gourmet meals served in a spacious open air palapa roofed restaurant overlooking the jungle and ocean.  Meals are tastefully prepared and served with beautiful and artistic presentations.  Our wait staff is friendly, well trained, and attentive to your needs.Haramara acknowledges that good nutrition and well balanced meals are an integral part of yoga, meditation, a good mind-body learning experience, and overall health and well being. You will be served 3 complete gourmet vegetarian meals per day.

YOGA STUDIO

Come and enjoy the beautiful 1,300 sq ft yoga deck set uphill amidst the deep jungle vegetation. It can comfortably hold up to 40 students. Practice and learn with a panoramic view to the jungle and ocean, ideal for group practices.

SPA

An array of treatments, massages and facials will help you relax, detox, heal, and reach a greater sense of mind- body balance through your stay.

INVESTMENT: 

$700 for Dorm shared
$850 for a double room
$1200 for a single room

WHAT IS INCLUDED IN YOUR INVESTMENT?

• 4 nights of accommodationat Haramara Retreat
• 3 complete gourmet vegetarian meals per day.
• A social hour on select evenings
• 8Yoga classes with Silvia Mordini
• Yoga clinics and mini workshops with Silvia Mordini
• Sunset Yoga Ceremonies
• Private Dharma talks facilitated by your Guides
• A special goodie bag with loving gifts

NOT INCLUDED?

Airfare to and from the trip, transfers, gratuities for your guides, and spa services.

PAYMENT POLICIES:

Deposit: A $500 dollar deposit will reserve your space. Balance must be received by TBD

TIPS AND GRATUITIES

Gratuities for your guides may be given at your discretion in response to their leadership and professionalism throughout the trip. We suggest 5-10% of the trip price per individual to be divided between the guiding team as an industry standard.

TO REGISTER AND SAVE YOUR SPOT:

You can pay with check, direct bank deposit, or credit card or Paypal on line but we most prefer checks. Please send checks to Alchemy Tours c/o Total Body Yoga, 210 Terrace Drive, Mundelein, IL 60061.

CONTACT US

For more information contact: retreats@totalbodyyoga.com or visithttp://silviamordini.com/yoga-retreats.asp (530) 408-6877.

TRIP ITINERARY:

REDISCOVER YOUR BLISS HARAMARA DAILY AGENDA
8:00am - 9:00am Breakfast
9:30am - 11am Vinyasa flow yoga
11am – 12pm Yoga clinics, mini workshops
12:00pm - 1:00pm Lunch
1:30pm - 5:30pm Daytime Fun (Beach, Spa, Hiking, & More)
6:00pm - 7:00pm Vinyasa flow yoga and meditation
8:00pm Dinner
9:00pm Dharma talks

 

OCTOBER 24, 2010.  With more and more yoga options all the time.  And I am not talking about types of yoga I am simply talking about the temperature of which a yoga room is heated for your practice. You have to make the best choice for yourself 120 degrees?  95 degrees or 80 degrees?  The bigger question is not about the temperature of the air but how does it make you feel?  If you are practicing in a cold room and you leave the practice a Hot headed yogi well that's a problem.  If you are practicing in a super duper hot room and you leave a cold hearted yogi that's a problem.

 My hope is you find what you need in the world and you leave the practice warm hearted with a cool clear mind.  That's all.  And whatever you have to do to get there is all good.  The world needs less hot yogis or cold yogis and simply needs loving warm yogis.  Love yourself, love your day, love your life! Silvia

OCTOBER 13, 2010.  So today I begin my last Teacher Training at TBY.  What an amazing 9 groups of trainees I've had the pleasure of teaching all these years!  I've learned more from them than they could possibly have learned from me.  
And I have slowly turned over the program little by little to other great local teachers to carry on this legacy.  Rachel Dewan is co teaching this Fall program with me and Mary Scudella and Mara Campbell are taking over the Winter program that starts in January runs until July.  

In the words of the Grateful Dead, "What a long strange trip its been."

And me? Well I will still be teaching teachers. It is my passion, my life's mission and I will do so remotely, virtually and in person in various locations that open their hearts up to me.  I trust my voice will still be heard in helping nurture other teachers to find their own voices.  It was never about fitting a teacher trainee into a set mold, it was always about the organic nature of evolution and individual transformation.  And it still is.

So stay tuned, if you live local sign up for Mary and Mara or Rachel next Fall. And if you want to enjoy a destination Teacher Training then join me in 2011 for some fantastic spiritual adventuring!  Love yourself, love your day, love your life, Silvia

PS What have I learned in 9 teacher trainings? Be Yourself. The best teachers remain students.  God made you funky. (obviously the 200 hours together went into more detail....)

Namaste Yogis, 

I am back from Las Vegas and the Grand Canyon  with a new spark to live life to the fullest, and to bring a sense of adventure into every moment. Adventure is the willingness to commit to an uncertain outcome with an open heart & open mind.  It's the ability to take a leap into the unknown with mindfulness and grace.  It's the ability to think big about who you are, how you live, and what you can do in the world, whether it's  climbing to the ridge of the Grand Canyon, putting all your $ on red, or flowing through asanas. Please come on an adventure with me tomorrow at 9:15 am.  I will have a new playlist from The Beatles  to Barry Manilow :)

Life is uncertain! Being adventurous means seeing that uncertainty as the gift of possibility!

Peace & Namaste,

Christine

*Don't forget this month refer a friend and they get 30 days unlimited yoga for $30!! And you get entered to win 2 FREE months of yoga

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)

 

SEPTEMBER 29, 2010.  I am talking tonight in class about "radical affirmation of the fullness of experience" and how growth results from challenge and makes our hearts grow.  This has everything to do with the law of attraction which simply states that like attracts like.  This means what you think about your challenges is either an opportunity to grow positive energy which attracts more positive energy or negative energy which builds inertia.  The challenge is not the problem, the way we think about it is.  (The resistance to the disturbance is the disturbance.)

When you think about it, there is never any reason compelling enough to hold onto a single negative thought.  Not even one.  Why? Because we don't have time to waste our energy on negativity which only produces more negative energy.  Life is too short to live like that.  We will all experience challenge, it comes in countless forms just this week I have friends and students who have received a diagnosis, lost their jobs, are separated from their partner, kids acting out, are being harassed at work and the list goes on.  However, we only get to live today once.  And to focus on anger, fear or disappointment will only cause you to leak energy, the very energy you long for to make each moment count and help you meet the challenge with grace.

The key things to know about the LAW OF ATTRACTION are:

1.  you don't focus your thoughts they will end up scattered in all directions.  They will be circus like ping pong's stopping and starting and running about.

2.  if you make no effort in directing your thoughts towards something positive they will tend towards the negative and catastrophic (known as our hard wiring the "catastrophic brain") 

We practice yoga to focus our thoughts.  We practice these poses and breathing to see our habitual pattern of thinking and where we tend to be auto pilot negative.  We practice yoga to apply the law of attraction on the mat so we know how all day long.  What you say to yourself holding a poses is either positive or negative, rarely is it neutral.  And if you can direct your thoughts to be positive in an uncomfortable or difficult pose then you can certainly do that when you encounter challenges in your life. 

Finally, what I'd love for you to commit to memory about the law of attraction and keep forever and share with someone you love is the following:

1. The energy of your thoughts are like a magnet.  The more focused your thoughts are then the bigger your magnet and the more powerful they become at attracting similar thoughts. 

2.  The longer you are able to hold a positive thought in your mind, the more powerful the positive energy becomes around you.  

And brain science proves that eventually by holding positive thoughts longer and longer we don't need to try so hard and control so much of what we are thinking because we are constantly surrounded by the positive vibrations that draws more of what we want to us.  With positive energy hugging us in we find an easeful effort to remain positive. It becomes our way, in spite of life's challenges.  So today love yourself, love your day, love your life! Silvia, ERYT and ANUSARA INSPIRED teacher

(For more yoga inspiration, life coaching while on yoga retreat or teacher trainings please visit my website www.silviamordini.com or friend me on Alchemy Tours facebook)

TODAY'S PLAYLIST:  Les Enfants Qui S'aiment,  Amoureux De Paris, La Serenissima, Loreena McKennitt, Fire, Coco De Mer, Elusinian Blue, Gabrielle Roth, Believer, M.I.A. MAYA, Nobody's Perfect, Madonna, Il Pescivendolo, Matteo Salvatore, I'm Outta Love, Anastacia, Prayer to Rudra, Krishna Das, That I Would Be Good, Alanis Morissette, Dedication, Kirby Shelstad, Silent Wings, Lifescapes

 

*1008 humble bows to the opening quote from John Friend at the Anusara Grand Gathering 2010

SEPTEMBER 2010.  The theme tonight was LOST & FOUND. Really this gets to the heart of what nondualism means in seeing the world holistically, its challenges, and its ease.  In yoga can we be sthira and sukhum at the same time instead of pitting strength and flexibility, effort and happiness against one another.  We can apply this to all aspects of our lives: for instance how do we forgive when we are hurt, how do we balance strength and flexibility in the poses, how do we stand bravely but with heart? 

It’s as Einstein said:  “The rational mind is a faithful servant. The intuitive mind is a sacred gift. We have created a society that honors the servant and has forgotten the gift.”  

In this example even Einstein is saying to us that we shouldn't be all or nothing, a dualistic philosophy.  Instead as much as you engage your rational mind stop being mindful of the gift of your own intuition. Tap into both at the same time and realize one is not better than the other and we need not pick only one.  The same then can be applied to what happens we get lost.  And if you're honest with yourself we ALL get lost sometimes.  We lose track of where we are in our lives and why we are doing the things we do.  This is also what Elizabeth Gilbert comes to play out in her book Eat, Pray, Love.  She has everything she could want and is lost within herself.  The difference between those of us practicing yoga, meditation, mindfulness is that we are seekers.  We see we are lost and want to be found.  We don't punish or judge ourselves when we get lost we simply do the work for reconnecting to who we really are.  

You see being lost is not bad in and of itself.  It is just part of the whole spectrum of who we are. Perfectly imperfect and simply amazing human beings!  So take the time on the mat to help you find your own balance - more ease, more playfulness, more discipline, more strength....find both.  Love yourself, love your day, love your life! Silvia

Music tonight 6:15pm Yoga included: Dream Machine by Mark Farina, Ancient People by Nas, Damian Marley, In Another Time by Sade, Outre by M.Ward, Salsoul Nugget, even some Blue Scholars and Trevor Hall. 

Super Duper Namaste! I hope you can join me October 2 and 3 for some wonderful inspiration from my friend David Romanelli, author, yogi, all around good guy.  He brings new topics and chocolate.  What's not to like. Can't wait to see you next to me in class.  Peace! Silvia

Yoga for Overcoming Fear (with special guests: chocolate by Vosges, and tunes by Sinatra) 

"Think of life as a terminal illness, because, if you do, you will live it with joy and passion, as it ought to be lived." -- Anna Quindlen 

Would you rather 100 bland bites of mediocre chocolate or 1 deliciously amazing bite of an exotic truffle? Would you rather live for 80 years of so-so happiness or 57 years of ecstatic joy? Would you rather 10 so-so Savasanas or 1 deep, yummy, soul-scintillating Savasana that stays with you for weeks to come? This workshop will encourage you to stop stroking yourself with promises about what may or may not happen tomorrow. Pack all of your flavor and all of your love into one tiny little moment. This one. As goes the Chinese proverb, "Enjoy yourself. It's later than you think." David's vinyasa flow yoga class set to great music (from Sinatra to Sublime) will be followed by a tasting of exotic Vosges Haut-Chocolat truffles. You will finish meditating on the gentle reminder: life is short...we best slow down and savor it. 

Pre-registration is required by email help@totalbodyyoga.com or call 847-266-9642 (YOGA) 

TIME: 4:30 - 6:30pm

COST: $40 

EAT PRAY LOVE at Total Body Yoga!
Embark on a 2 1/2 hour "Restorative Reading" Yoga Workshop based on the best seller Eat, Pray, Love! 

EAT! Discussion of the 1st portion of the book and the savoring of organic chocolates with vinyasa mixed in! 

PRAY! Discussing the "Pray" section, we will learn mantras and chants using our new mala beads. 

LOVE! We will exemplify "Love" as we practice restorative yoga during book discussion and finish with a special svasana. 

About Sandra Coyner: 
I received my 200 hr teacher certification through Silvia Mordini at TBY and am Yoga Alliance certified. I currently teach at three locations but teach the majority of my classes at Living Yoga in Aurora. I teach theme-oriented Vinyasa, Gentle, Restorative and Kid's Yoga classes. I am a Level 2 Reiki Practitioner and enjoy incorporating essential oils into my yoga classes. For more information, please visit my website at www.inspiredbyearth.com. 

TIME: 6:30-9pm 

COST $45/person

Pre-registration is required by email help@totalbodyyoga.com or call 847-266-9642 (YOGA) Price includes workshop, mala beads and organic chocolates!

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!!!

JUNE 7, 2010.  Who is the most Courageous person you know?  How do they inspire you to be more courageous?  When was the time in your life you were MOST courageous?

All these self-observations and contemplations were the focus of or practice today.  And who doesn’t need more courage.  When I come to the mat to teach my intention for each student is that this practice helps them rise with courage to meet the challenges of their life.  And yes we all face challenges.  Judith Lasater a national yoga teacher, author and a personal hero of mine says, “Courage is the second most important quality to cultivate in life. (Right after love).”   

It is easy to fall into believing the old stories about ourselves and getting stuck.  Or as my friend Sadie Nardini says in her book Roadtrip Guide to the Soul, “Alongside positive change, challenge appears. You will confront old fears, old ways of being, as you drive through to your soul. Along the road to your best life possible, be prepared for delays. There will be potholes, irritating construction, and long stretches of open space where nothing seems to be happening. That’s life, imperfectly perfect. The lag times and frustrations are necessary to hone your discipline and commitment to your path.”

This much I know for sure, that to live life to its fullest means to risk being hurt.  We cannot numb out or check out.  Oh for certain comfortably numb will keep us from pain but we’ll never get to experience the joys of love and passion and excitement and happiness that are our birthright.  Having the courage to really action the secrets of your heart will bring you to your fullest potential.  It doesn’t make it less scary but isn’t the scariest thing not about having the courage to try and fall but more so not beginning to live at all?

Hey I get it.  In April I finally took the risk and mustered up the courage to begin teaching Yoga Retreats.  Does it take me away from the studio I love a little bit (well like 3-4 weeks a year)? Is that scary for me? YOU BET IT IS! But I know that by doing 3-4 retreats per year I not only help sustain the studio but I give myself the chance to try something I’ve always wanted to do.  And that is to change the ecology of heart and mind for my beloved yoga students. 

I come back a better teacher and I have more to offer everyone.  So it’s a choice.  You can use this practice to connect to your own best courage, open your heart and ride the biggest wave of your life or you can stay on shore and risk nothing.  It’s up to you.  May you rise up to meet the courage of your heart! Love the day, Silvia  (I want to honor and humbly thank my teacher Shiva Rea for sharing with me the Agni Namaskar Fire practice we did today that I shared with you, pay if forward...)

 

 

June 7, 2010: Courage
June 8, 2010: Discipline
June 9, 2010: Persistence and Perseverance, TBY B-day!
June 9, 2010: Mind Body Integration
June 10, 2010: Compassion (Slowing Down)

CLASS PLAN BASICS: May 29, 2010

Theme: Trust, Trust is spiritual maturity, Trust is Healing

Focus: Hips, Hamstrings

OPENING

On Back with blanket under legs

Bridge tilts

Pigeon Twist to Supine Pigeon to Pigeon Abs

Savasana

Side 2

 

WAVE 1

Roll up to seated left leg in front

Cat/Cow seated

*Fists of Fire pulsation option to lift feet off ground modified boat

Seated Twist, other side

Twist/Side Bend

Boat to Twisted Boat

Lie down

Cobbler Abs, Supine Twist

Side 2 right leg in front seated

 

WAVE 2

Supine Lunge (half happy baby

Supine Cobbler, Cobbler Abs

 

WAVE 3

Roll up

Boat variations (Twist it this time)

Malasana

Forward Fold

Half Salutes (optional)

 

WAVE 4

Warrior A

Pyramid Flow together with half salute arms

Prasarita

Side 2

 

CLOSING

From Prasarita

Forward Fold

Squat, Garland Pose knees together

Transition to Supine: Sideways childs pose curled into ball

Supine Twist arms at T, both sides

Supine child’s pose

Savasana (with blanket under legs as an option)

OPENING

Handstand at wall

 

WAVE 1 – Mandala Namaskar

Mountain
hallf Moon A

Yoga Mudra FF

Chair arms up

FF

Standing Splits

Revolved Lunge

Prasarita (hold leg feel twist)

Standing Splits left leg

Forward Fold

K2 Mountain, Half Moon A hand behind head, Yoga Mudra FF, Chair, FF, Standing Splits

Pyramid

Revolved Triangle

Pose of Shiva K1 Twists, K2 side bends hand behind head, Breath of Fire, Fire Mudra

Prasarita

1 leg downward dog, external rotation

Basic vinyasa

Dog

Walk to FF

Begin side 2

 

WAVE 2

From 1 leg downward dog, external rotation right leg

Core Plank, 2 times

High Lunge

Arms high, bend knee headrest arms

Flying lunge

Hands to heart

High twist

Open arms

Cartwheel down

Inhale plank prep

Exhale core plank

Inhale 1 leg plank

1 leg basic vinyasa

Side 2

 

WAVE 3

Lunge

Quad stretch

Sunbird

Cow

Pigeon

Dolphin

Pose of the Heart

Bow

 

WAVE 4:

Closing practice

 

Class plan Level 1 May 26, 2010

 

THEME: Member of Human Family, Connection, Relationship, Yoga of Humanity

 

OPENING:

Supported Bridge Pose with blanket under pelvis and strap around legs

 

WAVE 1

Vajrasana on block

Sankalpa all the way up

Cow face arms, side bend

Neck stretch                                                                          

Side 2

Dog

 

WAVE 2

Plank belly Plank Dog 3-5 x’s

Plank progressive Chatarunga

Locust with Yoga Mudra

Locust with hands on ground

Cobra

Basic vinyasa

Dog

Forward Fold

 

WAVE 3

Sun Salute A

Half Moon A with cowface arms

Sun Salute B with variation: Half Lunge, cow arms, half moon B while in half lunge

 

WAVE 4

Sun Sal B with variation: Warrior A cow arms

WA to Pyramid flow

Prasarita Fold

Prasarita twist

Transverse lunge tick tock side to side hands in sankalpa mudra

Side 2

Return Side 1

 

WAVE 5

Sunbird hold foot

Cobra

Half Frog

Forearm plank

Dolphin

Dog

Dancer Dog hold foot like half bow

Side 2

 

CLOSING

Wide forward fold mid mat

Malasana

Cobbler

Supine Cobbler

Knees to chest

Savasana

CLASS PLAN LEVEL 2:  May 25, 2010

Peak Poses: Bow Pose, Wheel, Tripod Headstand to Half Moon B, Downward Facing Bow to King Dancer, King Dancer

Key Points: Shins in Thighs Out with Arms, Backbend focus

Theme: Power of Intention, I FEEL GOOD, Video of Jessica

 

OPENING

Vajrasana on block

Sankalpa all the way up

Cow face arms, side bend

Neck stretch                                                                          

Side 2

Dog

 

WAVE 1

Plank belly Plank Dog 3-5 x’s

1 leg dog core plank to half plank Chatarunga

Kneeling side plank dip to Chatarunga

Open to Kneeling half bow

Core plank, 3 part plank

Basic vinyasa

 

WAVE 2

Half (Low) Lunge

Revolved Lunge to Parsva (side) lunge

Transverse lunge

Prasarita

Basic vinyasa

 

WAVE 3 – Mandala Namaskar I from Shiva Rea

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

 

WAVE 4

1 Leg Dog left leg

With Right leg step into Half Moon B

Half Bow variation to King Dancer to Downward Facing Bow to Standing Splits

Basic Vinyasa

Dog Pose

Jump to Malasana

PEAK – Tripod Headstand to Half moon B

Jump Back basic vinyasa

Side 2

 

WAVE 5

Pigeon

Quad stretch

Half Frog on belly

Quad stretch

Side 2

Bow

Bridge then Wheel

 

CLOSING

Supine twist, Apanasana, Supine Cobbler, Savasana

Theme: CELEBRATION!

WAVE 1

On Belly, Gecko

Child’s pose

Vajrasana

Flow1: Vajrasana Mudra high, exhale child’s pose, inhale table, exhale dog, inhale table, exhale child pose

Flow2: Vajrasana Mudra high, exhale child’s pose, inhale cobra, exhale dog, inhale table, exhale child pose

Flow3: Camel Mudra high, exhale child’s pose, inhale cobra, exhale dog, inhale table, exhale child pose

From Dog pose, inhale plank, exhale 1 leg dog, inhale plank, exhale 1 leg dog, inhale plank, exhale basic vinyasa

Inhale prepare, exhale jump Forward Fold

 

 

WAVE 2

Half Moon A

Half Sun Salute A

Jump basic vinyasa

1 leg dog

Low lunge half moon A, Yoga Mudra

Basic vinyasa

 

WAVE 3

Repeat above high lunge from Yoga Mudra Warrior 3, standing splits, forward fold, inhale repeat half moon A and as above

 

WAVE 4

Lizard

Side Angle

Shiva Pose with Eagle arms

Humble Warrior with Eagle arms

Warrior 3 Eagle arms

Forward Fold

 

WAVE 5

Seated half cow half forward fold

Standing cow

Eagle

Forward Fold

 

CLOSING

Malasana

Seated Cobbler with Eagle Arms

Supine Pigeon

Supine Pigeon Abs with Eagle Arms

Supine Child’s Pose

Savasana

 

FOCUS:
Physical – Twists

Philosophical – No more procrastinating, take action now

 

OPENING
On back supine cobbler

Cobbler abs

Jathara partivatanasana twist

Pigeon abs

Pigeon twist

More Pigeon abs

Roll up to Forward Fold

 

WAVE 1

Inhale Mountain

Exhale backbned

Inhale Mountain

Exhale Forward Fold

Inhale Monkey

Exhale Ball Pose

Inhale Mountain begin again

 

WAVE 2

Sun Salute A

 

WAVE 3

Chair Tip Toe Chair

Basic Vinyasa

1 Legged Downward Dog

Inhale High Lunge

Exhale Flying Lunge

Inhale Prayer Lunge

Exhale High Lunge Twist Hands in Prayer

Inhale High Lunge Twist Arms in T

Exhale Warrior B

Inhale Reverse Warrior B

Exhale through Basic Vinyasa

Chair Tip Toe Chair Twist

 

WAVE 4

Chair Tip Toe Twist
Side Crow

Crow

Jump Back

Basic Vinyasa

Jump to Seated, lie down more ABS

Roll up Forward Fold

 

WAVE 5

Chair to Crane

Pigeon Chair Twist

Crane to Warrior 3

Wave 2 flow with K2 Full Prayer Twist

Basic Vinyasa

Side 2

 

WAVE 6

Jump to seated

Seated Pigeon, twist it

Double Pigeon or supine

Arm balance Yogi Dandasana

Double Pigeon

Cobbler

Upavista Parsva variation

 

CLOSING

Supine Cobbler

Bridge or shoulderstand

Savasana

6^th Chakra Theme: Tree Cards

 

OPENING:

Supine pigeon tree

Supine pigeon

Supine pigeon twist

Side 2

Supine Cobbler

Apanasana (supine Child’s Pose)

Roll up to Forward Fold

 

WAVE 1

Plank: Hip Hikers

Dog: Hip Hikers

Basic Vinyasa

Dog to 1 Legged Down Dog

Dog to Forward Fold

 

WAVE 2:

Sun Salutation B (with 1 leg dog included as modification)

K1:  Walk the Dog: Forward Fold Hasta Pada K1 to Mountain, Half Moon A, Tree, Tree with Half Moon A

 

WAVE 3:

1 Legged Down Dog to 3 part plank (optional push up)

Warrior B: eagle arms

Side Warrior: eagle arms

Side Warrior: niralamba hold wrist, relax bottom arm

Side Warrior Straight Leg

Triangle

(Level 1-2: Parsva Vasci exit to twisted plank to one leg dog, optional basic vinyasa)

 

TRANSITION: K2: Walk Dog Chair, Eagle arms with Chair, Eagle, Warrior 3 with Eagle arms, Standing splits, Walk to 1 Legged Down Dog

 

Side 2 of Wave 3 begins straightaway

 

WAVE 4:

1 Leg Dog step Forward to Standing Splits

Revolved Lunge (stay or Side Plank with Tree Leg)

Transverse Lunge

K1: in middle

K2: sit to side hold big toe and reach

K3: like Parsva janu Sirsasana

Prasarita (optional tri-pod)

Half Lunge transition into Half Splits or Full Splits

Half Virasana

(In Level 1-2: Koundinasana 1, jump back option)

Garland

Chair with eagle arms

Tree with eagle arms

Forward Fold

(In Level 1-2 Warrior 3 with Eagle arms to Warrior 1 with Eagle arms, Basic Vinyasa)

Side 2

WAVE 5: CLOSING

Malasana

Cobbler

Supine Cobbler (2 trees together!)

Savasana

 

OPENING Mountain Chair arms up MOuntain wiht prana hasta mudra (flow this) WAVE 1 Hridaya Namaskar with same Prana Hasta Mudra arm flow WAVE 2 Chair with eagle arm flow Crane Warrior 1 with eagle arm flow 3 times with prana mudra hold Star Prasarita with yoga mudra Warrior 2 to Reverse Warrior 2 Revolved Lunge Half Splits Low Lunge Sun bird to 1 leg cat to hold Sunbird Table pose of heart Dolphin Dolphin plank to 1 leg Frog Dog 1 leg dog Standing splits Pyramid to revolved to revolved half moon hold foot WAVE 3 Sun Salutation C WAVE 4 Twist chair to Sun Salutation C Tiwst lunge WAVE 5: Drop Back Fun Techniques Standing Cobra with partner Walk down wall from standing Use bricks under hands to lift to wheel Walk up wall from bricks Feet at wall, walk over from wheel into Forward Fold WAVE 6 Downdog FF Turn around 360 Down Dog Standing split with wall Quad breather with wall Pigeon full expression Standing splits with wall Handstand with wall Side 2 CLOSING Pigeon Janu Sirsasana wide legged Ardha matsyendrasana Bharavajrasana Side 2 Supine twist, twist other side Apanasana Savasana

OPENING
Sphinx - Cat/Puppy tilt Child's pose  

WAVE 1

Vajrasana or Camel with eagle arm flow open and close then pulse up and down flossing shoulders

Table Thread Needle dynamic then hold

Side 2 Vajrasana/Camel with eagle arm flow  

WAVE 2

Chair to Mountain with Eagle arm flow (open arms t in chair, eagle arms mountain backbend) Urdva Hastasana arms up over head Crane Warrior A with eagle arms Flow: 3 x's up and over with eagle arms to tap knee fold; Star pose; Prasarita with yoga mudra, Warrior B with eagle arms (other arm under) to Pose of Shiva hold Half moon A with leg lift progressive side to side Eagle pose full expression hold (first time right foot, second time stand on left foot) Step to front of mat Side 2  

TRANSITION Tip Toe Pose Squat  

WAVE 3 Broken Toe Pose

Table

Bharavajrasana

Ardha Matysendrasana Right

Bharavajrsana Twist

Side 2 Bharavajrasana Ardha Matysendrasana Left Bharavajrsana Twist  

TRANSITION Lie on side  

WAVE 4

Open to Supine upward facing twist

Supine Cow Face pose (like eagle legs)

Core Cultivation Eagle legs with Eagle arms

Eagle Twist Side 2  

CLOSING

Apanasana (Supine Child's Pose)

OPENING WAVE

Lie on mat roll long to long Roll to side Bharavajrasana sit right hip: sidebend, twist

Pigeon right inhale/exhale 5 breath hold

Plank to basic vinyasa

Down Dog

Bharavajrasana sit left hip (side 2 begins)  

WAVE 1 Repeat above and add on Pigeon 1 breath I leg dog to core plank Pigeon hold 4 breaths Same as above side 2  

WAVE 2 Repeat above and add on, variety Pigeon 1 breath 1 leg dog to twisted plank Parsva vascistasana 2 Pigeon hold 3 breaths Basic Vinyasa, side 2  

TRANSITION Malasana Forward Fold tick tock back and forth Crow Basic Vinyasa  

WAVE 3 MANDALA

I leg dog Open Hip 1 leg dog Close Hip 1 leg dog Twisted Plank Parsva Vascistasana 2 1 Leg Dog Low lunge to Side Lunge Transverse Lunge pulse side to side Quarter turn to Left foot 1 leg dog, jump switch 1 leg plank, basic vinyasa 1 leg dog, jump switch to core plank to hops 3-7 times Mandala Namaskar same leg again flow through  

TRANSITION

Krama 1:  Jump FF Mountain Half Moon A Prana mudra arms (last time lift leg up sideways)

Krama 2: Hold wrist half Moon A, step foot behind like cow legs, to crane to eagle to eagle chair twist Then side 2 left leg begins  

WAVE 4 1 leg dog, flipped dog, twisted plank, parsva vascistasana 2 Upavista Konasana Twisted upavista konasana Parsva upavista konasana Janu sirsasana Marychasana A Marychasana C Twisted Plank 1 leg dog, hop switches  

CLOSING:

Malasana

Cobbler

Pascimotanasana

Bridge with brick

Supported Shoulderstand

Savasana

CLASS PLAN LEVEL 1 MARCH 24, 2010

OPENING WAVE

Sukhasana Seated: Buddha mudra in stages

• Right hand - accomplishments
• Left hand - goals
• Both, energy ball, sankalpa mudra

Change cross of legs - lie down in sukhasana  

 

WAVE 1

Cobbler Supine Bridge prep:  inhale lift arms, exhale lower arms, inhale lift hips, exhale lower hips (flow)

Bridge hold: 1 legged bridge to pigeon bridge 5 breaths

Pigeon twist

Pigeon on back

Pigeon abs

Pigeon bridge,

1 legged bridge,

Bridge Side 2  

 

WAVE 2

Spinal rolls to forward fold

Rotate foot to right, walk hands out, back to center Rotate foot to left, walk hands out, back to center

Step back left leg into Prasarita Paddotanasana Ardha Prasarita hold (stand up)  

 

WAVE 3

Inhale Star, Exhale Warrior 2 Right (warm up ankles) Inhale Star, Exhale Warrior 2 Left (flow)

Second stage: Star, Warrior 2, Reverse Warrior 2, Warrior 2

Third stage: Star, Warrior 2, Straight leg Reverse Warrior 2, Triangle, Prasarita Twist (heart helicopter, 1 hand on ground)

Prasarita forearms down  

 

WAVE 4

Jump in and out (handstand prep)

Forward Fold, turn right foot out, lift into Ardha Chandrasana B

Standing Splits

Pyramid

Standing Cow

Jump in and out (handstand prep)

Side 2 (turn left foot out, begin above)

From Prasarita walk hands forward and 1 leg downward dog  

 

WAVE 5 Dancing Warrior 2 (Warrior A, Warrior B, Reverse Warrior B, Side Angle, Warrior B) Basic Vinyasa  

 

WAVE 6

Cow dog (cross left leg behind right)

Walk dog standing cow

Seated Cow pose (buddha mudra)

Cow pose twist (optional koundinasana 2 legs bound)

Baby Cradle leg to Sundial pose

Double Pigeon

Seated Pigeon (optional koundinasana 2)

Seated Pigeon twist to open side straight arm inside instep of foot (arm balance option)

Upward facing plank with pigeon leg, then straight up with leg (like 1 legged bridge)

Upward facing plank

Malasana

Baby Crow

Crow

Basic vinyasa to Dog Side 2  

 

CLOSING

From upward facing plank Bridge prep

Supported Bridge with block

Eagle twist (legs like cow face pose)

Savasana

CLASS PLAN LEVEL 1-2 FRIDAY MORNING MARCH 19, 2010 OPENING Supine Cobbler: breath Supine Cobber Abs: Double Pulse then single pulse Bridge Prep (knees bent) Single pulse then Double pulse Bridge Prep bring one knee above hip: lift head/shoulders singles then hold and twist Apanasana (alternate one knee to chest inhale extend supine mountain, exhale knee in) Single Leg Spinal Twist (hold) Supine Mountain Supine Child's Pose Abs with Block: arms and legs in "L" shape, give brick to feet lower, bring back up into pike position, give brick to hands lower (a few cycles) Supine Cobbler WAVE 1 Roll to the right Bharavajrasana (Mermaid): inhale side bend, exhale center, inhale kneeling Vasisthasana, exhale center (a few cycles) From the side mini Chatarunga: double pulse, then single Roll through center to do left Roll back to center for upward facing plank hold Upward Plank variations: 1 leg straight up and pulse like tricep dips, then extend from hip forward and hold 5 lower inhale/exhale, side 2 Malasana Forward Fold WAVE 2 Sun Salutation C (variation) Mountain hands inside out to Half Moon A extend leg in air for supported warrior 3, hold 5 Half Lunge arms up inside out hands to Half Moon A 3 times each side I Leg Dog Plank, Belly, Cobra, Lower Prep: turn toes under of right foot, left foot points, inhale to plank, exhale down dog splits left leg is now up Half Lunge arms up inside out hands to Half Moon A 3 times each side I Leg Dog Plank, Belly, Cobra, Lower Prep: turn toes under of left foot, right foot points, inhale to plank, exhale down dog splits right leg is now up WAVE 3 Down dog splits (1 legged dog) to 1 legged plank to Chatarunga to cobra to belly, toes under one leg, 1 leg plank other leg, down dog splits (5 x's) Table Thread the Needle dynamic (8-10 times from the core) then hold shoulder down to floor, come up Extend 1 leg back half spinal balance, extend opposite arm forward full spinal balance Flow: Spinal balance forward and back inhale, Lateral side to side spinal balance exhale (8-10 x's) Both hands down: Core Plank, Twisted Plank hold 5, 1 leg downward dog, open hip Flipped dog Side plank Plank Forearm plank Forearm plank thread the needle (8-10 x's) Sphinx Updog Downward Dog (side 2) WAVE 4 - DANCING WARRIOR 1008 VARIATION EXHALE–Adho Mukha Svanasana (Downward Facing Dog) INHALE -- Eka Pada Adho Mukha Svanasana (1 Leg Downward Dog) EXHALE – Core plank INHALE – Revolved Lunge EXHALE -Parsva Anjaneyasana (Half lunge sideways facing) INHALE/EXHALE - Transverse Lunge INHALE – Half Lunge EXHALE – Half Splits INHALE - Half Lunge EXHALE - Revolved Lunge side 2 Begin side 2, go back and forth in half Mandala 3-5 x's End Salutation flows into next Half Lunge, Half Splits right Jump switch Half Lunge, Half Splits left Jump switch (3-5 x's) Dog **Catch up on basic vinyasa**3-5 x's 1. Reverse Vinyasa (Updog, Chatarunga, plank, dog) 2. Regular basic vinyasa WAVE 5 Walk to forward fold Malasana Upward Facing plank, circular flow into full Wheel Side to side or all the way around) End in Wheel (or bridge) Pause Wheel refinements (or supported bridge) CLOSING Bridge prep: Wrist, shoulder stretch (lift up, half cow face arm under body, lower on top, reach other arm over head, let knees twist away from center from arm being stretched) return, side 2 Supine child's pose Savasana

CLASS PLAN LEVEL 1 FRIDAY EVENING MARCH 19, 2010  CORE CULTIVATION FOCUS

OPENING

Child's Pose

Table Cat/Puppy Cat lift knees core cultivation

Dog pose

Plank: knee dips find core

Lower to belly locust with yoga mudra

Cobra Plank Dog

Child's Pose

Krama 2:  Table on forearms; forearm plank, knee dips, sphinx, cobra, plank, dog  

 

WAVE 1

Forward Fold

Half moon A

Forward Fold with Yoga mudra

Sun Salutation A 3 x's  

 

WAVE 2

Chair

Half chair

Half chair twist arms long

Chair

Forward fold

Basic vinyasa

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

EXHALE - Core plank

INHALE - 1 legged plank

EXHALE - step forward

INHALE - High Lunge

EXHALE through basic vinyasa or one legged version

 

WAVE 3 Repeat above in Wave 2 Add the twist in High lunge  

 

WAVE 4 Repeat above in Wave 2 Replace High Lunge with Warrior A  

 

WAVE 5 Repeat above in Wave 2 Replace Warrior A with Low Lunge Option: twist fully, high lunge twist  

 

WAVE 6

1 Leg Dog

Low Lunge High Lunge option to Warrior 3 High Lunge back to Low Lunge (or have been waiting in Low Lunge)

Revolved Lunge Flying Warrior 2 Warrior 2 add eagle arms Reverse Warrior 2

Half Splits

Basic Vinyasa Side 2  

 

WAVE 7

1 leg dog, step forward Standing splits Ardha Matsyendrasana (Seated twist) Twist to open side

Lizard (Parsva Vascistasana 1)  

 

CLOSING Meditation, pranayama Savasana    

BASICS CLASS 9:15AM MARCH 13, 2010 WITH SILVIA

Philosophical Theme: Acceptance  

OPEN WAVE

Sphinx cat/cow Spinx look rt, left, lift center

Table  

WAVE 1 Cat/Cow Cat 1 legged to plank to core plank other leg, alt once each side

Dog pose From Dog Kneeling vastistasana hold

Cat/Cow Child's pose, circle wrists Vajrasana kundalini mudra center, circle wrists down, 1 arm up side bend, other side, both up

Table, puppy, cat 1 legged (side two)  

WAVE 2

Dolphin table twist alternating

Thread the needle Leg extends behind like kneeling side plank

Table to Child's pose Cat/Cow (side 2)

Dog Basic vinyasa

Cobra lifts look rt, look left  

WAVE 3

Sphinx

Dolphin plank

Dolphin  

WAVE 4

FF

Lunge back to Revolved lunge

Prasarita

Transverse lunge

Extended superman warrior 2

Warrior 2 Extended angle Warrior 2 Exit other side, do side 2  

CLOSING

Dog

Child

Dolphin Dolphin Plank, Sphinx

Gecko

Spinal Twist

Savasana

March 12, 2010:  In the book The Five Love Languages Dr Chapman talks about figuring out your primary way of expressing and interpreting love.  Cool concept. I was told about this NYT best seller 2 years ago or more. Finally yesterday I read the book.  What really came through to me from a Yogic perspective is this understanding of how we communicate is the practice of Svadhaya or self-study/self-observation.  If you don't know who you are or what language you're speaking gosh it's going to be a bit more difficult to ask someone else (whether it be a friend or family member or partner) to speak your same language.  And from becoming more expert in your own humanity you learn about other humans.  

In the corporate world I used to tell my staff to apply a variation of the Golden Rule. I said to them don't communicate and treat them the way you want to be spoken to but communicate with them the way THEY want and need to be related to.  This was at the heart of my efforts to teach/coach or otherwise inspire my staff to build relationships with both clients and fellow staff.  Many times they'd come back to tell me a story of how they applied this to home life too and it worked!  

When we come to the mat we have a chance to figure ourselves out a bit and ultimately refine the primary language we speak and practicing in a group we can look around and see maybe the people around us have their own yoga, speak another language.  It is not enough to come from love. We are all hopefully doing that.  We have to take that next step and learn the love languages of our friends and loved one's too.  If I keep speaking Italian and don't ever attempt to learn Japanese which my partner speaks then likely we are not going to be able to connect on a deeper level.  So enjoy this 7th Chakra Namaskar (Salutation) which asks us to unify our energies from 1st through 7th chakras.  And some of the great flow music I choose today I've included below too.  I will offer a second posting about this book all on its own for your non yoga friends to share in if you want to pass it along.  Here's to all of us speaking the languages of Love!  Blessings, Silvia  

 

LOVE LANGUAGE PLAYLIST

Gobinday Mukunday, Spirit Voyage Om Padme Om, Wah!, Ananda, Solar Quest Diarabi, Issa Bagayogo Nogo, Issa Bagayogo High Low, Michael Franti, Spearhead feat. Zap Mama Nobody Right, Nobody Wrong, Michael Franti Aja Uttama, Dave Stringer Ganesha Windmix, Jai Uttal Guru Ram, Mirabai Ceiba Ahimsa, Baird Hersey & Prana    

7th Chakra Namaskar

Start standing in Mountain with HASTA VINYASA – “Conductor arms”

 

INHALE – Reach arms down and out lift left knee Crane

EXHALE – Arms to sides and reach forward Flying Lunge

INHALE – Low Lunge circle arms out and up

EXHALE – Half Splits circle arms down and out

INHALE – High Lunge circle arms forward and up

EXHALE – Prepare

INHALE – Warrior 3 circle arms down and out

EXHALE – Crane circle arms forward and up, lower foot to Mountain

Side 2 begins

INHALE – Tip Toe Pose

EXHALE – Forward Fold arms sweep back and up

INHALE – Tip Toe Pose

EXHALE – Plow

INHALE – Tip Toe Pose

EXHALE – Forward Fold arms sweep back and up

INHALE – Jump to Vajrasana

EXHALE – Camel (Flow circular arms)

INHALE - Plank

EXHALE - Chatarunga

INHALE - Up Dog

EXHALE - Down Dog

March 11, 2010:

"Be water my friend" says Bruce Lee http://www.wimp.com/brucelee/  

With all the rain we've had we allowed water and the flow of surrender to inspire our practice today.  When we have the courage to surrender we find our highest potential reveals itself.  Like water cleanses us, and washes away the dirt we wash away through breath and asana the outer labels of limitation. We put aside the self limiting beliefs and go beyond limiting perceptions and old stories.  

Chapter 2 Verse 1 of the Yoga Sutras: Tapas svadhaya isvara pranidanah kriyah yogah.  

The translation of this sutra means: "This letting go focuses us on the process of practice rather than the goals of practice."  

May this practice help you practice how you want to live your life.  If you aspire to live a life of beauty, graceful and courageous then your life becomes that. Like the Bruce Lee clip suggests that water takes the form of the container it is in.  If you want the container of yourself to be beauty you then embody beauty. If you want to live in love then move like love, breath like love, flow like love.  Be like water my friend! Become that which you want and the process of experiencing yourself courageously is the life practice.  Love yourself, your your day, love your life! Silvia

TAKE CARE OF EACH OTHER: CLASS PLAN LEVEL 2 MARCH 9, 2010 OPENING WAVE Child's Pose WAVE 1 Table Half Spinal Balance to Chatarunga once Open Kneeling Vasisthasana, Close Core Plank I leg down dog I leg basic vinyasa Puppy Child Puppy, Cat Dog Table Side 2 WAVE 2 Same as above this time Half Spinal balance to 3 times Chatarunga I leg dog to 3 variations of core plank including twist Side 2 WAVE 3 Table Half spinal balance to twist to lateral knee to elbow Dip once to Chatarunga leg remain up like Half moon B, Bow variation Core Plank 3 part core plank to twisted plank to Parsva Vasisthasana 2 Lizard Half splits Low Lunge Revolved Lunge Transverse Lunge I leg dog basic vinyasa Puppy, Child Side 2 WAVE 4 I leg dog right leg to basic vinyasa I leg dog left leg to basic vinyasa Alternate 3-5 times each Step left foot forward, jump switch DWI 3/4 Warrior A right leg is forward, humble warrior WAVE 5 Warrior A right yoga Mudra Prasarita yoga Mudra, eagle arms Transverse lunge Low lunge half splits low lunge twist High lunge twist, chair twist Chair Chair twist other direction, high lunge twist other side, low lunge twist Half splits Standing Splits Send leg forward, sit Marychasana C Janu Sirsasana Parsva Upavista Konasana Pigeon Dolphin plank - knee to shoulder Dolphin Child's pose Side 2: begin Warrior A left yoga Mudra CLOSING Headstand Seated meditation Savasana

CLASS PLAN LEVEL 1: MARCH 8, 2010  EARTHY ENERGY, CALMING BHAVA

OPENING

Vajrasana

Table with toes under wrist stretch

Vajrasana toes under (broken toe pose)

FF Malasana FF  

WAVE 1

Supported W3 Lunge back low Lizard, variations

Triangle to side angle flow (inhale tri/exhale side angle)

Half Splits Low Lunge

FF Malasana (Side 2 begins)   

WAVE 2

Lunge back Lizard variation toes out

Quad breather Twist

Half Splits Low Lunge

High Lunge Warrior 2 (W2 for short) Rev Warrior 2 straight leg Triangle Prasarita twist

W2 to reverse W2 straight leg Side 2  

WAVE 3

FLOW Namaskar from Wave 2 in between Sun Sal A  

WAVE 4

Malasana to Crow

Cobbler

Marychasana C

Janu Sirsasana

Twisted Upavista Konasana to Parsva Upavista Konasana (side bend)

Pigeon Quad breather

Pigeon again  

WAVE 5

Wall Vinyasa for Quad Breather with the wall

King pigeon prep  

CLOSING      

CLASS PLAN LEVEL 2: MARCH 2, 2010 Theme: Yoga is not boring    

WAVE 1 (3 times) Dog pose Plank hold 5 Table Child Modified plank Cobra low Up dog Dog Walk dog  

WAVE 2 FF to malasana Up to half moon a each side Malasana to Crow hold 5 (Perform 3 times, 2nd krama tripod) Walk dog out  

WAVE 3 I leg dog hips closed inhale, hips open exhale, hips closed inhale (mini vinnie) 3 part plank (mini vinnie) High lunge, high twist DW2 (Dancing Warrior 2: Warrior A, Warrior B, Reverse Warrior B, Side Angle, Warrior B) Basic vinyasa, side 2  

WAVE 4 Jump forward fold Monkey, mountain, chair Half moon a hold wrist, cross legs Eagle Eagle to high lunge to high lunge twist DW 2 1 leg dog to plank 1 legged Core plank to 1 leg chatarunga 3 times Basic vinyasa 1 leg dog right leg again 3 part plank (koundi 1) Twisted plank to parsva vascistasana 2 - hold 5 Pigeon Ardha matsyendrasana Standing splits Forward fold, side 2  

WAVE 5 Chair to half moon A to eagle to pigeon chair agni mudra kalabhati breathing Eka pada galavasana to jump basic vinyasa Jump to half moon B Standing splits Arhda matys Cow side and twist Pigeon Twisted plank Upavista konasana side bend Marichyasana C 1/2 cow 1/2 seated forward fold Side plank exit,  Side 2  

CLOSING Shoulderstand eagle legs Eagle twist Supine Child's Pose Savasana!  

FEBRUARY 6, 2010:  As Americans we spend a lot of time thinking about physical digestion (what we eat, when we eat, what we're not going to eat, how many calories stuff has) but what about Mental Digestion.  When we have poor mental digestion we experience stuff like poor sleep, obsessive worry, lethargy, impatience, fatigue, anger and an annoying degree of anxiety.  How does this happen?   

1. Being too sedentary keeps us in our heads, leading to overall mental stuckness. We need to move and breath, like we do in yoga.

2. Watching others move like on dancing with the stars doesn't help our mental constipation.  We still need to move and breath.  

Two articles that support this:

(1) Well, health experts say that sitting is deadly.  "Scientists are increasingly warning that sitting for prolonged periods - even if you exercise regularly - could be bad for your health. ANd it doesn't matter where the sitting takes place - just the overall number of hours it occurs.  Several studies suggest people who spend most of their days sitting are more likely to be fat, have a heart attack or even die. After four hours of sitting, the body starts to send harmful signals says Elin Elblom Bak of the Swedish School of Sport and Health Sciences as reported in the British Journal of Sports Medicine.  

(2) In the January 29th, 2010 issue of the The Week, page 23 an article suggests "TV can kill you.  Watching too much television may shorten your life by years. Australian researchesrs tracked the medical conditions of 8,800 healhty adults for several years; the more television the participants watched, the more likely they were to have died during hte years examined.  On average, for every hour per day spent watching TV, a subject was 18% more likely to die of cardiovascular disease, 9% more likely to succumb to cancer, and 11% more likely to die of any cause.  The culprit is the inactivity TV promotes.  Prolonged watching of TV equals a lot of sitting, which invariablly means there's an absence of muscle movement, study author David Dunstan tells CNN.com.  Long, unnatural periods of doing nothing physically, he says, clearly lead to premature death.  The antidote is to just get up and move, he adds. The more you move, the greater the health benefits likely to be."  

Our mental digestion is relieved by using the breath led poses in vinyasa yoga to help us circulate our energies, both physically and mentally.  Otherwise our minds feel both WIRED and TIRED.  We have this need to burn off excess energy that's pent up from sitting too much and we also need to breath and refresh our brains.  Remember as John Doulillard, Director of LifeSpa School of Ayurveda in Boulder, Colorado says, "everyone thinkgs that when you can't sleep, you have too much energy, but usually people have too little energy: they are TOO exhausted to get to sleep."   Please stay with your commitment to yoga and let your life be free of all constipation, mental or otherwise!  Peace and light, Silvia  

WAVE 1

Seated pranayama Sun Salutation A  

WAVE 2

Forward Fold (FF) Mountain to Half Moon A FF with yoga mudra

Chair to half chair

Crane W3 to standing splits Baby eagle 2 times

Revolved lunge Low Lunge Standing Splits FF Side 2  

WAVE 3

Chair to half chair

Crane to W3 pulse up and down knee conditioning standing leg

Standing splits

Revolved Lunge High lunge to twist to Revolved Lunge back to high lunge 3x's

From last revolved lunge to Side plank

Basic Vinyasa I leg Dog right, standing splits Side 2  

WAVE 4

FF Mountain Chair, Chair Twist

Eagle pose and eagle arms up and down like ab crunches

Warrior 3 with eagle arms

Warrior A landing backbend with eagle arms

Warrior 2 Reverse Warrior 2 with half cow face arms Prasarita with full cow face arms

Headstand with eagle legs to seated eagle transition (or jump cross legs and sit)

Cow pose side bend, twist

Janu sirsasana side bend Bharavajrasana Pigeon I leg dog vinyasa Side 2  

WAVE 5

1 leg dog right Warrior A with cow arms

Humble Warrior A - fold in half

Warrior 3 with cow arms to Pyramid cow arms

Revolved Triangle

Standing Splits

Standing crane leg extension (Uthita Hasta Padagustasana)

Warrior 3

Low lunge to spinal balance to Sunbird

1 leg dog left Side 2 begins now  

CLOSING WAVE

That includes cooling poses, meditation, Savasana    

Here you guys is my class plan for today the physical focus was backbends and twists!

WAVE 1 Child's pose Child's twist Thread the needle Dog Plank Locust with Yoga Mudra Plank Dog K2 Plank Cobra Plank Dog K3 Basic Vinyasa (Plank, Chatarunga, Updog, Downdog)    

WAVE 2 I leg dog Low lunge stay on ground quad stretch point back foot and lift, Basic vinyasa, side 2 DW1 (I leg dog, Warrior A, Basis Vinyasa) DW 1 Mandala right, right, left, left    

WAVE 3 Chair Crane Eagle W3 Eagle Warrior A Eagle Half Moon B --1 arm variation warrior backbend calle Exhalted Warrior to Half Moon B, 3 times Low lunge with half moon A then Low lunge twist High lunge twist Chair twist Chair SIDE 2 begins  

TRANSITION WAVE Tip toe chair Tip toe pose Boat Boat lower and lift 1 leg alternate Boat to Half boat Mini Savasana Boat to a Lolasana, switch other leg in front Malasana to FF Basic vinyasa    

WAVE 4 Left leg lunge, jump switch (Road Runner!) Warrior A right (with high reverse namaste) Pyramid with regular reverse namaste low Revolved Triangle (release and transition) 1 leg dog Walk dog backwards Standing splits Warrior 3 Crane King Dancer Downward facing bow Walk dog back out to Scorpian Dog (hold foot balance) Scorpian Plank Half bow with both hands Roll the half bow towards long leg side 2 ***Peak Bow***  

WAVE 5 Roll over Bridge arms extended and long tailbone Wheel Optional Wheel 1 armed, 1 legged, both 1 arm/1 leg Eagle Abs Eagle Twist Supine Child's pose Savasana

FEBRUARY 15, 2010:  Today's class is dedicated to three of my friends and longtime TBY students Ashley, Jennifer and John all celebrating birthday's today and yesterday!  Our birthday's serve as a positive reminder that we didn't just arrive to today out of the blue.  We had to take many steps in our personal journey's to be where we find ourselves in this moment.   

Other people's birthday's remind us too to take stock of where we have come from, take responsibility for it (gosh that part is hard), stop trying to rewrite the past but simply acknowledge what steps have been walked and then make a conscious choice of the direction we want this next year to go.   

The very first Yoga Sutra Chapter 1, Verse 1 states "Now begins the study of yoga" or put in real person yoga terms..."Once upon a time."  The story begins where we are but for any and all of us the book of our lives has fallen open to the book of our life already in process.  Now it could be chapter 10 or 29 or 39 but wherever it is the story has much more to be written.  That's where the yoga really comes into play.  And I mean play.  If you believe that our true nature (which yoga suggests wholeheartedly) is to be happy the the world is our playground.  Where do you want to see yourself playing your life story out next?  

This philosophy of starting where you are and building from there STEP BY STEP is one definition of Vinyasa Krama as a life philosophy and a sequencing technique.  Take downward dog for instance.  This one pose is an important step in preparing us for a million or more than a million other yoga poses.  For instance, handstand! But don't freak out...this doesn't mean that the same day we learn downward dog we race to learn handstand within 30 minutes.  This is a step by step process and it takes time.  Yoga is not a quick fix.   

So this week please join me Monday, Tuesday, Wednesday where during each of my classes we will take the foundational steps through the embracing and practicing of downward facing dog to prepare us for taking the step of Handstand maybe in this lifetime or in the next one.  This allows us to work at our own pace and my teaching methods and techniques will be customized to class level, time of day, and what everyone's energy feels like too.  So don't stop taking steps because you read handstand and get scared.   

Don't panic.  

Whatever challenge, hurt, difficulty you are facing in your life please use this practice on the mat to come with you to help you take one step at a time in moving your life forward in the most positive way!  Love to you all, Silvia       

 

(And I want to say a special thank you to my brother Fred for his continued grounding and my best friend for their undying support and love. What I learned from you both even just today I offer with an open heart to all my students)  

FIRST THINGS FIRST. Think of some myth about yourself you’ve bought into?  Like “I’m not strong enough, I don’t have enough time, I’m not old enough, I’m not young enough, I don’t have enough money, I’m not flexible enough,  I’m not ____________________________.  This practice helps us to unfold our own myth (Rumi).  It has us bump up against the myths or self-limiting beliefs we have about ourselves.  But as Yogananda writes, “What you are is much greater than anything or anyone else you have ever yearned for.  Spirit is manifest in you in a way that Spirit is not manifest in any other human being.  Your face is unlike anyone elses’s, your soul is unlike anyone else’s, you are sufficient unto yourself; for within your soul likes the greatest treasure of all – Spirit.” 

You see “We no longer have a choice about including practices in our daily lives that create health and spiritual growth. If we want a world worth living in today, as well as one worth leaving to future generations, we must take responsibility to create health in our lives, as well as to support others as they choose healthier lives for themselves. It is up to each of each of us to lovingly transform the world simply by first transforming ourselves.” (Judith Lasater)

But we have to see the myths that hold us back for what they really are.  “We are responsible for what we are and whatever we wish ourselves to be, we have the power to make ourselves.” (Swami Vivekananda)  Practicing even 5-7 minutes of yoga helps us to not remain victims of old habits, we begin to do the work of washing away the myths. What is required is that we work harder than our pain or made-up limitations. 

“Mines of power lie unexplored within you. You use this power unconsciously in all things you do, and you achieve certain results; but, if you learn how to consciously control and use the power within you, you can accomplish much more.” (Yogananda)  When it comes to picking out what poses to do you have to begin by asking yourself what you need: self-reflection creates self-awareness and reinforces self-love.  Tonight’s class will teach you a (1) Hip Opening Flow, (2) Backbend Flow, (3) Sun Salutation C, (4) Forward Fold/Twist Flow so you have 4 sequences to work on at home when you need them most.  Love and light! Silvia

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. 

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. 

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.  

Namaste Yogis!

JANUARY 25TH, 2010:  I was out at Target this morning and overheard two ladies one saying to the other: "I'm so over Winter. Yeah I've been over it since it started." Ok. I get that.  I'm one of those folks for whom staying well in Winter is hard.  My balance is constantly disturbed in the Winter (I’m more sensitive to sound & emotions, more easily agitated, more difficulty concentrating, relationship to food is vastly different – my digestion is more sluggish, I want to eat more but don’t get full, can’t warm up, harder to relax, hold my breath more, tired but not sleepy). Does any of that sound familiar?

For most of my life I thought I was alone. Thank goodness I found Yoga and eventually my studies expanded to include the sister science to Yoga called Ayurveda.  According to Ayurveda, we are all made up of the 5 elements; ether, air, fire, water and earth.  The 5 elements combine to create the three doshas; Vata (air and ether), Pitta (water and fire) and Kapha (water and earth.)  We are each born with varying quantities and qualities of the doshas, denoting our unique psychobiological make-up or constitution.  One of the three doshas is usually primary, one secondary, and the third least prominent.  Health depends on maintaining this proportion in balance.

Here’s the thing.  STAYING WELL IN WINTER IS HARDER FOR US IN COLDER CLIMATES.

It is much easier to maintain balance (mentally, emotionally, physically) let’s say in Spring and Fall. So what do we do? Give up? NOPE. That’s not it. If we don’t get off the couch the downward energy and sluggishness INCREASE and we feel worse. Bummer. The answer to maintaining balance (or at least have a shot at it) is to address the high degree of Kapha in all of us this time of year and keep moving.  YOGA ENERGIZES:  it helps restore energy to a tired body allowing cells, senses and nerves to quiet down.  It increases circulation to the adrenals, thyroid and kidneys which are the storehouse of energy.  YOGA REDUCES STRESS: it reduces cortisol and other stress hormones which drain the body of energy from being in fight or flight response.

However, the Yoga we should do is a steady slow-flow with some holding of poses and more inversions.  So that’s what we’ll offer you.  All you have to do to feel your best this Winter is show up for class.  You guys we have to keep the momentum going, it’s only January 25^th….we have a ways to go until Spring my friends. Just don’t give up! Stay the course. 

 

My themes for evening classes this week:

Jan 25^th Level 1 at 6:15pm-7:15pm and Basics 7:30pm-8:30pm:  Lazy People’s Yoga

Jan 26^th Basics 6:15pm-7:15pm Yoga and Weight Loss and 7:30pm-9pm Level 2 Yogapalooza (linking a gazillion poses gently, sweetly to one another)

Jan 27^th 6:15pm Level 1 Slow Flow for Home Practice

Jan 28^th 7:30pm Level 1 Using Inversions Safely for Healthy Metabolism

Jan 29^th 6pm Level 1 Avoiding Stuckness

Jan 31^st 4:30pm Level 1-2 followed by 6pm Wine and Cheese Party (Why Do A Yoga Retreat – Benefits of Spiritual Adventure)

 

So let’s plan a date. Make and keep this appointment with your LIFE, don’t skip Winter, get out there, stay involved and active in your life! Love the day, Silvia (Bonus article below)

 

 

 

”Staying Well in Winter Conditions

Winter brings in a handful of elements that may disturb the healthy balance we maintain during more moderate seasons. Cold weather disturbs, and increases vata. Add the dryness in the air, caused by indoor heat and it increases doubly. Kapha is affected in damp, cold conditions and can also be also exacerbated from not getting much fresh air and natural light.

When the air outside remains cold, it provokes the Vata quality in us all; inside the constant blowing of dry heat can also disturb vata through the quality of dryness; remember that balancing Vata is key to all individuals since when Vata moves, it directly affects the complementary elements, or doshas, for better or worse. Cold, windy and dry conditions can be hard to avoid altogether, and the following actions can counteract disturbed Vata:

* Staying well covered in cold climates - hats, scarves, and gloves 

* Nourishing the insides with warming foods, drinks and spices to promote internal fire

 

*Do more Yoga. Slowly flowing and interspersed with longer holdings an inversions to keep energy moving upward. Make sure to stay warm during the whole practice and cover up during savasana at the end of the practice

* Special attention to skin care in cold/dry conditions - keeping the skin, hair and nails hydrated and lubricated 

* Establish and keep to a daily routine - balancing vata in this way will help to keep all the doshas in balance”

Detox Flow For Haiti: Sweat for a Cause 

Kick Start Your New Year Yoga With This 2 Hour Yoga Intensive to Raise Money and Awareness for Haiti. And to support your local studio on January 23rd, Yoga Day 2010. This 2 Hour Class Will Help You Clear The Obstacles Of 2009 And Get Ready For The Best Year Ever!! Team Taught by Silvia Mordini and Liz Leffert 3pm-5pm.

What does the practice look like? Silvia Mordini has designed some fantastic vinyasa flows for all levels of yogis for the first hour and Liz Leffert has prepared some Partner Yoga and restorative sequences for the second hour of deliciousness. Join us, sweat for a cause both local and global and do something good for yourself by improving your circulation, stimulating your digestion, and emerge feeling serene and refreshed. We all have a lot that we want to accomplish in 2010 and you don't want any of your old patterns holding you back. We will take time to write, meditate, recite mantra, rest and sweat it out! Please join us January 23 from 3pm-5pm. 

COST: FREE. Toilet Paper Contribution for your local studio, TBY and any donation to Lamp for Haiti whose medical director is the brother and brother-in-law of TBY Students Deb Cunningham and Dan Cunningham. Check them out at http://www.lampforhaiti.org/

 

10am-11:15am Level 1 with Silvia
11:30am—1pm Level 1-2 Detox Flow with Silvia
Come celebrate with your Yogi Friends! Festive Vinyasa Flows, breathing techniques and mudras have been designed to improve your circulation, stimulate your digestion, and help you let go of any of the old stories and non life-affirming thought patterns that have held you back. You will leave feeling refreshed and totally excited about your life! So join me to get fired up about your greatest as of yet untapped potentiality! This is the most important decade of our lives so take time today to detox, clear space and set a powerful intention for yourself for 2010 and beyond.

"Pilgrim, pilgrimage, and road - it was but myself toward my SELF, and your arrival was but myself at my own door." - RUMI


1:30pm-3pm Restorative Yoga and Live Music with Mara

NOVEMBER 30, 2009: Who amongst us wasn’t out of the “flow” of our routine last week for Thanksgiving? Just that hiccup, even for great reasons like being with family and friends, can turn our worlds upside down. It is a time when we see a lot of folks fall away from their practice of yoga as we start racing, running, stumbling towards the finish line of December 31st. But this year, instead of crawling over that finish line because we are over tired and stressed by being out of the flow I welcome you to stay with your Yoga.

Let’s refind the Flow and commit to staying in alignment (physically and spiritually) these last few weeks of the year so that we don’t just barely make it but that we enjoy each of these long nights and feel our best selves by New Years. This can be the time of MOST healing, not less.

Invite the alignment of what you think be in the same flow as your actions and desires. Remember the yoga teaches us that how we look at the world determines what we get out of life. Our thoughts are energy so begin by finding flow and ease in your thoughts by controlling your breath. This flow of easeful, life affirming thoughts then shapes our actions. What happens if we are out of the flow? Well you know it – a stuckness, stagnation, a lack of ease (disease). That is not our natural state. Our most natural state when we live in the current of grace is to be inspired, the latin means “in spirit”. When we are in the flow we live our life from spirit, from heart in a most inspired way. And the flow leads us to inspire all those around us. The flow embraces all with love and peace. That is my wish for you, please stay in the flow of yoga so your life moves each day forward with ease and most of all love. With joy in my heart, Silvia

AUGUST 10TH, 2009: 

Folks often ask me how the practice has changed me over this last 15 years of practice and over 7,000 hours of Teaching Yoga and I think it has helped me be more patient with changes in life.  I realized that getting upset at those changes I cannot control only hurt me and was a waste of energy.  Instead of I have focused on opening my heart to the fullness of life and I have grown more calm and content as a result.  My mind became more flexible to new things, people and situations.

 

A lovely California teacher, Max Strom at my favorite San Fran studio called YogaTree says it like this "Yoga inspires change. It's a tool to help you drop negative habits and adopt helpful ones, to embrace whatever the present and future hold, I believe you must assess what you're hiding from and be willing to change. To me Vinyasa yoga has been a great way to release some of the tension in my life so I could transform my body, and learn to be present.  While doing so I transformed my mind to be more flexible too.  And have learned healthy ways of meeting life's changes, especially not letting tension consume me.  For what is tension if not resistance to change." 

 

I hope you will join me on the mat to use this practice as your personal laboratory to safely test out for yourself changes in the way you respond to stuff.  Like responding to poses with kindness, non-reactiveness, compassion, non-judgement, and ultimately acceptance.  This then translates into how you live, interact and relate to your external world.  Know that without a doubt your time on the mat is bringing about the peace we all aspire to - you are changing the world!  Or as Michael Franti (Power to the Peaceful, Spearhead) says "One thing that yoga has taught me is that the rate at which the world changes is exactly the rate at which I change"

 

I realize embracing change is difficult. So I will include a gentle practice to help you from this day forward when you need to find your center and be more graceful with the changes taking place in your life. Wishing you all the courage you need to respond even to the smallest change with patience, love and courage.  Love and light, Silvia

 

 

CLASS PLAN LEVEL 1-2:  AUGUST 10^TH, 2009

 

OPENING WAVE:

Seated easy pose, pranayama of alternate nostril breathing

Supine Cobbler over blanket roll

Cobbler mini core cultivation

Supine upward facing twist

Supine downward facing twist on blanket roll

 

WAVE 1:

Bharavajrasana seated twist and gentle flow of arms

Ardha Matsyendrasana seated twist

Seated baby cradle of leg

Seated Cobbler, twist

(Side two as above)

 

WAVE 2:

Malasana

Prasarita (standing wide legged forward fold)

Warrior 2, Triangle, Side Angle Pose, Triangle, Reverse Warrior 2 (right side)

Prasarita

Warrior 2, Triangle, Side Angle Pose, Triangle, Reverse Warrior 2 (left side)

FF

 

WAVE 3:
Sun Salutation A slow

 

WAVE 4:

Lizard

Half Splits

Half Warrior 2, Half Triangle, Half Side Angle, Half Triangle, Half Reverse Warrior 2 (right side)

Kneeling Side Plank

Parsva Vasistasana 2

Fallen Warrior (downward facing resting)

Pigeon (with shoulder opener more resting)

Ardha Matysendrasana

Bharavajrasana

Malasana, twist

Dog and rest before side 2

 

CLOSING WAVES: Done in class, if you want a copy just email me silvia@totalbodyyoga.com

 

JULY 29, 2009:   Love thinks, it is not a mindless feeling and falls asleep mentally.  It keeps busy in thought, knowing that your thoughts precede your actions. (Quote from where I can’t remember but totally inspiring me today and everyday!) 

When you first fall in love don’t you think about the other person a lot?  Don’t you think about where are they, when will I see them, what are they doing, what are they wearing, when can we talk again and on and on. We even tell them, “I’m thinking about you.”  So this makes the point that LOVE IS ACTIVE.  It is not something passive.  Love thinks!  It moves it flows.  It is like water always engaged with the rivers banks, flowing around the fallen trees, boulders or whatever comes into its path for it seeks out to keep moving forward while it caresses all in its path. 

 

We are like water, actually the human body is 60-85% made up of water science tells us.  This flow is a way of vinyasa krama hatha yoga.  Vinyasa yoga is a great way to release some of the tension in our lives so we can transform our bodies, and learn to be present so we can transform our minds. In class we are invited to move smoothly, let out our aggressions, and leave behind bad feelings we might've been fostering.  (Tension is resistance to change)

 

We must think love and turn away thoughts of fear (fear is stagnant, smelly, unhealthy, sleepy, passive).  But when we think love we find ourselves being passionately at home in our bodies and honest in our emotions.  This makes us desirable and alluring.  Folks that are rooted in loving themselves are MAGNETIC.  So if we are thinking love we give off this vibe that we are fascinated with the ‘e”motions/motions and flow of our hearts.  And cool thing is others will feel this as well

 

So today do not let your mind restrict your flow.  Think LOVE.   Invoke this second chakra, the water element, to help you think love into a more creative, powerful, patient, adaptable and receptive way of life! 

 

Enjoy my personal mantra:

I love myself

I am love

I offer love

I receive love

 

MARCH 23, 2009:  Life is like a wave. A wave may seem to have a beginning and end. A wave might be seen as high or low, big or small, different or not different from other waves.

No matter what we call or title the wave, the wave is at the same time the water. Water transcends the form of the wave, the idea of beginning, ending, high, or low. These notions apply to the wave but not to the water.

 

All watery things have to do with Second Chakra (circulation, orgasm, tears, urination).  Water is always changing it flows and when your 2^nd chakra is healthy it allows us to transcend the form of the wave and be the water.  This means that we don’t try to force things to be different, who are we to demand to know why stuff happens anyway. Instead, this healthy chakra promotes that we just feel whatever arises and that we accept what is in front of us with grace.  You will see for yourself the moment we relax our resistance to life it gets easier.

 

Just like the moment when the wave realizes that she is water, she loses all her fear and she enjoys much more being a wave. She is free from birth and death, being and non-being, high or low, because when we are able to touch our ultimate dimension, we are no longer subjected to fear-- fear of being; fear of non-being; fear of birth; fear of death; and most of all fear of change.

 

So together we practiced slow flow vinyasa and did our best to realize that we are not our thoughts, we are not our bodies we are the water. We are spirit and ultimately what we’re talking about is that we are LOVE.  So that’s it.  Be love, ride the wave.  Love to you all! Silvia

 

JANUARY 9TH, 2009:    Vinyasa yoga is a great way to flush out some of the tension in our lives so we can transform our minds and improve the loving flow from our hearts. In class we are invited to move smoothly, letting go of the hard edges as we invoke the Water Spirit by moving like water.  When you think about it what is tension but resistance to change.  The water element which is the element of the 2^nd chakra governs all watery things about us: circulation, tears, peeing, congestion, orgasm.  Makes sense, water flows, moves and changes and a healthy second chakra allows us to go with the flow and navigate the changes in life with grace and ease.   

 

So today I dedicate this practice to a dear friend who is just now really allowing themselves to open up to taste the sweetness of life! You know who you are.  And I want to thank my teacher Shiva Rea for sharing with me the Jala Namaskar that inspired the physical practice.

 

For those of you not able to join us, when you feel stuck or overally demanding of your body, your life, your relationships (like you want them to be different than what they are) invoke the water element.  Engage fluid vinyasa movement, curving flow, backbends, and mandalas (rotations) of all the major joints to mimic the way water circles and spirals.  I wish for you for me for all of us that this chakra helps us to feel what we’re feeling, that it helps us open to life even when its scary, to lessen our resistance to being happier than ever before and that you feel more sensual in the way you breath, eat, drink, move and touch the world!  A big warm embrace for all of you, Silvia

 

 

OCTOBER 8, 2008:  NO SUCH THING AS FAILURE.  There is really only observation.  Please trust this.  You can't really fail at anything, if we're up to bat and we miss the ball no big deal we just produced a result so we act upon the result.  This is why I love Vinyasa Yoga, anyone can do it!  Everyone can do it!  No one and I mean not a single person can’t do it.  I hope this knowledge helps to reduce your fear of doing the yoga wrong.  There is no failure. 

How do we accept and trust this?  First we have to let go of any need to receive approval from others - let go of the "What will they think?" mentality or you stop your evolution.  Simply put this is fear based living.  I remember in the corporate world when facing on-going layoffs and down sizings thinking hey if I do everything right then I'll get to keep my job.  This sets us up for disappointment.  We can take whatever actions we choose to but the desired results may not be what we want them to be.  But we need not take this as a failure.  The key to finding the play in life is to stop worrying about the outcome.  Just try to be patient in trusting what is happening is right, trust in a greater wisdom and know that life keeps flowing.  Don’t be afraid to keep going!

 

SEPTEMBER 28TH, 2008: My inspiration today is a favorite author, role model: Sharon Salzberg.

The first step on the journey of faith is to recognize that everything is moving onward to something else, inside us and outside. Seeing this truth is the foundation of faith.
—Sharon Salzberg, from Faith: Trusting Your Own Deepest Experience

 

“Life is transition, movement, and growth. However solid things may appear on the surface, everything in life is changing, without exception. Even Mount Everest—the perfect symbol of indomitable, unyielding, massively solid reality—is “growing” a quarter of an inch a year, as the landmass of India pushes under Asia. People come and go in our lives; possessions break or change; governments and whole systems of government are established or disintegrate. Eager anticipation precedes a meal, which soon ends. A relationship is difficult and disappointing, then transforms into a bond we trust. We might feel frightened in the morning, reassured in the afternoon, and uneasy at night. We know that at the end of our lives we die. There is change, breath, oscillation, and rhythm everywhere.

 

No matter what is happening, whenever we see the inevitability of change, the ordinary, or even oppressive, facts of our lives can become alive with prospect. We see that a self-image we’ve been holding doesn’t need to define us forever, the next step is not the last step, what life was is not what it is now, and certainly not what it might yet be.”