First Class Free

April 1, 2011. As promised I wanted you to have a copy of this Chandra Namaskar (Moon Salutation) that I taught in class on Friday.  It has such an amazing inward feeling and paired perfectly with our theme of Self-Talk as Self-Study.  Enjoy at home when you need to feel more centered.  Love yourself, love your day, love your life! Silvia

Moon Salutation - Traditional

Moon Salutation (Chandra Namaskar) consists of 20 steps starting and ending with the prayer pose. 

Step 1: Prayer Pose 

Step 2: Half Moon Pose to the Right

Step 3: Half moon Pose to the Left

Step 4: Standing Backward-Bending Pose

Step 5: Transition Pose 1      Exhale as you return to vertical position. Inhale as you sidestep to the right, bringing straight arms down to shoulder level, parallel to the floor. 

Step 6: Standing Legs-Apart Hands-to-Feet Pose     Prasarita Paddatonasana

Step 7: Transition Pose 2     Inhale as you return to a vertical position, with straight arms over your head, palms pressed together, thumbs crossed, at the same time turning your torso & feet to the right (left foot slightly less). 

Step 8: Standing Head-to-Knee Pose to the Right     Pyramid

Step 9: Standing Head-to-Knee Pose to the Left 

Exhale as you bend forward and down, right knee locked, directing your forehead toward your left knee. At the same time, try to touch the floor with your fingertips as far ahead of your left foot as you can. Gradually straighten your left leg, keeping your arms and fingers extended. Feel the stretch in your legs, back, shoulders, and arms. 

Note: If this is too difficult, you might support yourself with your fingertips resting on the ground on either side of your foot.

Step 10: Standing Hands-to-Feet Pose        Forward Bend

Step 11: Crescent Moon Pose on Right Leg – Lunge Knee Down

Inhale as you place your fingertips or palms on the floor beside your feet. At the same time take a big step back with your right, raising your torso and head, briefly assuming the Lunge Pose. Still inhaling, if you wish bring your hands over head 

Step 12: Squatting Pose with Forward Bending    Inhale as you place your fingertips or palms on the floor and bring your right leg forward equal with your left. Your weight is supported by your toes and fingertips. Your thighs are parallel to the floor. Exhale as you bend forward, bringing your chest as close to your thighs as possible, fully stretching your back. 

Step 13: Crescent Moon Pose on Left Leg 

Step 14: Downward Dog Pose

Step 15: Downward Dog Pose with Right-Leg Raise      Inhale-exhale as you raise your right leg as high as you can, keeping your knee locked and pointing your foot. Inhale-exhale as you lower your leg & resume the Downward Dog Pose.

Step 16: Downward Dog Pose with Left-Leg Raise 

Step 17: Cobra Pose     Inhale as you roll forward, supporting yourself on your legs, belly and palms.

Step 18: Squatting Pose   Inhale as you roll back onto your toes with help from your arms. Exhale as you lift your knees from the ground, still supporting yourself with your fingertips. 

Step 19: Squatting Pose with Arms over the Head    

Inhale-exhale as you raise your arms over your head, palms together, thumbs crossed. Your back straight, and your thighs parallel to the floor. Feel the stretch in your torso, shoulders, and arms. 

Step 20: Prayer Pose    Inhale as you stand up, simultaneously bringing your hands to your chest resuming Prayer Pose. 

 

December 24, 2010.  Doing yoga together in community is one of my favorite forms of yoga: we are all giving and receiving and I promise to be as generous as I can in sharing my lifetime if experience with you. And thank you for sharing in this experience of practicing yoga with me today.

To begin please take 5 centering breaths and just listen to the most generous teacher of all, your HEART.  

Then ask yourself "Where in my breath can I be more generous, where am I giving and where do I need to receive more?"

"Do all the good you can,

By all the means you can,

In all the ways you can,

In all the places you can,

At all the times you can,

To all the people you can,

As long as ever you can."  - John Wesley

Generosity in yoga is really an interesting learning.  It means the opposite of taking (asteya) whereby we give and share.  And yogically to be generous asks that we be open but with a really focused effort.  In our Western world we get caught up with the idea of doing MORE for the sake of more, this more is better idea (even if quality perishes) often leads to exhaustion.  In the corporate world I used to rage against the machine when it came to an ever increasing aspiration towards mediocrity instead of excellence like when I first entered the workforce 15 years ago.  Energetically this can make us feel totally run down not only because of how much we’re doing but more with the fact in our hearts we’d rather be doing something else.  

"True giving radiant giving comes from the same inner place as deep happiness.  It's having the self-esteem to feel that what we have to offer is valuable - our advice, wisdom, expertise, skills, physical labor.  The manner in which we give these gifts is a reflection of who we are."   

Philosopher Maimonides pictured giving on 8 spiritual levels. The first two get to the heart of yoga right away.  

1.  "The motivation for real giving finds its source in the internal self, not in the expectations of others."  

2.  "Anonymous giving - happy people don't expect a return. They give because it comes from the heart and they believe that joy and happiness are abundant. They aren't going to run out."   

To emphasize generosity here is one of my favorite stories to enjoy! And in the spirit of sharing here is my class plan from Christmas Eve 2010.  Love your day, love yourself, love your life, Silvia

 A Story of Generosity:  Stone Soup (From Daily Om)

There are many variations on the story of stone soup, but they all involve a traveler coming into a town beset by famine. The inhabitants try to discourage the traveler from staying, fearing he wants them to give him food. They tell him in no uncertain terms that there’s no food anywhere to be found. The traveler explains that he doesn’t need any food and that, in fact, he was planning to make a soup to share with all of them. The villagers watch suspiciously as he builds a fire and fills a cauldron with water. With great ceremony, he pulls a stone from a bag, dropping the stone into the pot of water. He sniffs the brew extravagantly and exclaims how delicious stone soup is. As the villagers begin to show interest, he mentions how good the soup would be with just a little cabbage in it. A villager brings out a cabbage to share. This episode repeats itself until the soup has cabbage, carrots, onions, and beets—indeed, a substantial soup that feeds everyone in the village. This metaphor plays out beyond the realm of food. We can share generously of our ideas, love, and energy. The traveler was able to see that the villagers had so much to offer each other and he had the genius to draw them out and inspire them to SHARE, thus creating a spread that none of them could have created alone. Are you like one of the villagers, holding back? If you come forward and share your gifts, you will inspire others to do the same!I 

 

CLASS PLAN

WAVE 1

Seated side bend, twist right, combo, eagle arms, neck stretch each side, circle up, hands namaste, side 2

Childs pose, twist it

Puppy to Dog

 

WAVE 2

Childs pose K1- vajrasana side bend, twist, circle up, hands namaste, puppy, dog

Childs pose K2 - camel side bend, twist, circle up, hands namaste, puppy, child's pose, side 2

Minne Vinne K3  - camel repeat above cobra, child's pose repeat repeat

Dog

1 leg dog core plank 3 times knee down, half spinal balance, dip down, open to half side plank

Plank, core plank, begin side 2

Walk forward

 

WAVE 3

Mountain Side bend, Twist high chair, Forward Fold

Sun Salute C

Half Lunge side bend, twist high

2 rounds

 

WAVE 4

Half Lunge transition to Half warrior 2, circle arm around 3 x's

Gate to Side plank facing back of room, plank, core plank, dog

Step left forward, side 2

Facing front again

 

WAVE 5

Mandala Namaskar: 1 leg dog, half lunge, warrior 2, side angle, side warrior, warrior 2, star, pose of shiva, other side warrior 2, side warrior, basic vinyasa

Repeat right leg

Left, left

 

WAVE 6

Begin Mandala but with pigeon hold

Warrior 2, add eagle arms, neck stretch

Prasarita

Warrior 2 other side, side warrior basic vinyasa

Side 2 left pigeon

exit Warrior 2 right leg, side warrior basic vinyasa

 

WAVE 7

Pigeon right as transition

to Cobbler

Supine Cobbler

Supine sequence

OCTOBER 17, 2010.  "People are afraid to pursue their most important dreams, because they feel that they don't deserve them, or that they'll be unable to achieve them."  The Alchemist

This is about Fear.  That we limit ourselves mentally, emotionally as a result and unless we can see the fear as illusion, just a mental game we are playing it will paralyze us, stiffen us, make us brittle.  As the Alchemist also goes on to talk about how the fear of suffering is worse than the suffering.  It is NOT about whether or not we are afraid. Of course! We all are afraid of something.  But instead how we either allow this fear to stop our experiences of life or let it fuel the bouncing back.  We try, we experiment, we get a result, maybe not the one we wanted but still a result a karma and we bounce back to try again.

 

What is your bounce back factor?

 

Do you allow things to scare you so much that you ignore them, freeze, run away, fight them?  Today the family of poses we used to help us move beyond the illusion of fear was arm balances.  Learning to concentrate regardless of what was physically achievable.  Learning how to attempt the impossible to see that this opinion was only a thought...nothing more or less. And just as easily we can change that thought to believe in the impossibility of things.  You can by facing your fears learn to talk to yourself differently.  So here below was our class plan (not as cleaned up as usual but for sake of time I wanted to share it with you as is).  I hope you enjoyed the practice and that you see how deserving you are of living life FULL BLAST, get past the veil of fear and try for your most important dreams!  Love yourself, love your day, love your life! Silvia

Theme: Solving the "mystery" of arm balances. If this family of asana have you spooked or scared let's face that fear together and see what's really going on.

CLASS PLAN

 WAVE 1

Twist

Supine Bridge to Waterfall abs with brick

Core cultivation:  

Brick in inner thighs

cobbler abs, two bricks

step on brick get the twist

Pigeon abs

(Side 2)

Bridge

 

WAVE 2

Upward Facing plank, hands on bricks

--- pull backs

Janu sirsana forward, parsva janu sirsana

Vasistasana variation kneeling

Parsva Vasistasana other wise

Marichyasana C

Pascimotanasana

Side 2

Upward facing on bricks

Malasana (move bricks forward)

 

WAVE 3

Sun Sal A variations hands on bricks (3-4 times)

Half Moon A - different each time

 

 

WAVE 4

I leg dog

High Lunge to transverse lunge back foot

Standing splits, baby eagle once

High lunge, lunge push up, up fold in half repeat 3 x's

Revolved Lunge

Transverse lunge: bind, sit inside like parsva janu sirsasana

Face back

Basic vinyasa

Jump forward finish like Sun Sal A all the way to Down Dog

Right leg up again

High Lunge to transverse lunge

Standing Splits

HIgh Lunge, lunge push up to hands to ground standing splits 3's

Last time transition from standing splits

Pyramid

Revolved Triangle

Revolved Prasarita

Jump to prasarita

Exit back to front, right foot

Standing Splits

Crane to 1 leg pigeon chair (hands on bricks - prep for arm balance)

Plank, basic vinyasa with bricks all the way to down dog

Begin mandala side 2

 

WAVE 5

Frog

Malasana

Bakasana with head on brick, lift head

Downward Dog

I leg dog, hip open

Pigeon - twist and hold back foot for backbend

Swing back leg forward Janu sirsasana

Seated Pigeon

-- twist it

Stand from tip toe balance to Eka Pada Galavasana

Plank, basic vinyasa

Side 2

 

WAVE 6

Bhujaphidasana

Tittibasana with partner to crow or crow jump back

 

CLOSING WAVE

Cooling postures

Savasana

Meditation

 

PS CONGRATULATIONS TO THE NEW FALL TEACHER TRAINEES WHO ARE FACING FEARS AND CHALLENGING THEMSELVES TO LOOK WITHIN!

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 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    

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

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

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      

MARCH 7, 2010:  Make up your mind right now about the kind of day you want to have. As Robert Frost writes, "First thing I do in the morning is make up my bed, then I make up my mind."  So we begin every yoga practice and our daily life practice resolute and determined about our intentions.  Now the reality is that when we wake up our minds like our beds might be a bit rumpled up.  So we have to go about the work of tidying up our minds. We do this by conscious breathing, the breath combs our energy just like combing our hair in the same direction brings order to it. And inherent to the breath we are reminded that every inhale we get to begin again, so if we forget what we want, lose track of it or simply stop trying we can persevere and simply BEGIN AGAIN.  

What determination is NOT is it is not anger. We cannot SUSTAIN a determined effort if we are in a state of fear or contraction or isolation. We can only maintain a quiet courage and determination when we open up, we have faith and allow our actions to demonstrate trust in the good of the universe.  You can't be motivated by fear or darkness and expect good things to come of it.  Determination has this quality of perseverance that is that long term practice.   

This is why during the course of our yoga class we practice conscious breathing the whole time until Savasana, to practice staying with and sustaining interest in something (our breath, our life seems to be a good choice).  And then this we apply to our greater intentions.  What do you believe in?  Do you really believe peace is possible? As Eckert Tolle says, "if peace really mattered to you, if it was really important, you would find peace." Imagine if the whole world could maintain its interest in world peace not just for an hour, a day, a week, a year but forever?! And if we forgot we'd just remember how important it was to us and our determination to persevere would continue to ignite our spirit. Like an unknown author writes, "Our I CAN is more important than our IQ."  

So stay with it.  Whatever it is that you've determined is important.  And do not hesitate. Cast away the doubts of whether you're doing the right thing, just stay with it. Too often we give up in our heads way too soon.  Or we allow our hesitations to steal our energy.  Or we let our energy get pulled apart by trying too many different things, at some point the Yoga Sutras advise in facing our obstacles we have to develop a mastery of something. And put your whole heart into that.  

During class we experienced a 3 minute Salutation, an easy Dancing Warrior 1 (from downward dog, 1 leg dog to Warrior A to basic vinyasa) that taught us how to stay with it and persevere. We also practiced an arm balance or two which are poses of concentration, single mindedness (not about actually getting our feet off the ground, just about the trying.) And we did a long series on one side of the body to teach ourselves something about sustaining interest.  Just like the power of this little French girl in this clip to stay with a single story: http://www.youtube.com/watch?v=UM35grvNkss  

I've included our class plan (modified up or down depending on level of class) and the key take always from yesterday's epic practice are this: 1. Make up your mind

2. When you forget, get lost, stop trying then Begin Again is your mantra

3. Stay with it (Determination is perseverance, the ability to sustain interest/action over a long period of time)

4. Don't hesitate.  

So today engage yourself in your life and really go for it!  No more waiting or making excuses. Determine what you want and let's get started. Big love! Silvia    

 

OPENING Supine Cobbler Cobbler abs Frog abs Happy Baby k1 and supine 1 legged twist each side Happy Baby k2 rock and roll to cobbler Cobbler to Upward Plank flow  

WAVE 1 Malasana to Boat 3-5 times Malasana to Forward Flow pulsation Tip Toe Pose (Krama 2 arms up Kalabhati breathing) Hold Crow Tripod 1 legged tripod Half Moon B Standing Splits Pyramid I legged dog, basic vinyasa Jump to Malasana  

WAVE 2 Dancing Warrior 1 Salutation DW1 (Warrior A to Pyramid flow)  

WAVE 3 (Mandala Salutation) Low lunge to Half splits (or full splits) to Low Lunge twist, High Lunge twist, Low Lunge  Revolve lunge Transverse lunge (optional half crow) Low Lunge to Half Splits to Half virasana Low lunge Basic vinyasa (or 1 legged version)  

WAVE 3A - Second Half of Salutation Standing Splits to 1 legged squat 3 x's hold standing splits Bring back foot through to front and sit after balancing in another variation of tip toe pose Right knee is bent/left leg is straight becomes Marychasana C: inhale up, exhale twist Level 1:  Janu Sirsasana to Pigeon to Downward Dog (Optional basic vinyasa) Level 1-2: Marychasana C stand up to Crane to Eka Pada Galavasana to Basic vinyasa  

WAVE 4 Dog Child's Pose Cobbler Seated Cobbler Supine Savasana

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!  

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    

Yoga Class Plan for Level 2 Feb 22, 2010:

WAVE 1 Seated pranayama Sun Salutation A  

WAVE 2 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 Standing splits Revolved Lunge High lunge to twist ot revolved back to high lunge 3x's From last revolved lunge, side plank Vinyasa I leg dog right, standing splits Side 2  

WAVE 4 FF Mountain Chair, Chair Twist Eagle up and down Warrior 3 eagle High lunge or wa landing w2 reverse w2 with half cow arms Prasarita with yoga mudra headstand with eagle legs Cow pose side bend, twist Janu sirsa side bend bharavajrasana pigeon I leg dog vinyasa Side 2  

WAVE 5 1 leg dog right warrior A with cow arms fold in half Warrior 3 with cow arms Pyramid cow arms Revolved triangle Standing Splits Standing crane leg extension Warrior 3 low lunge to spinal balance Sunbird I leg dog left Side 2 begins now  

WAVE 6 CLOSING

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

Step by step - Downdog prepares us for handstand class 2/15/10: Here is my class plan for what we practiced on Monday. enjoy! And keep rocking out your handstands 5 minutes every day my friends. Love!! Silvia

WAVE 1 Student Demonstration of Down Dog and Basic Vinyasa (3 different stages)  

WAVE 2 Table Puppy/cat Puppy cat hold lift knees Puppy/dog  

BASIC VINYASA

K1 Modified Plank with low cobra

K2 Plank with high cobra

K3 Plank to chatarunga with Up Dog  

WAVE 3 High lunge twist circle arm 3 x's Side angle twist circle arm 3 x's (prepares us to open to W2)  Warrior 2 Side angle Reverse straight leg Basic Vinyasa 1 leg or regular from 1 leg dog (or wait in Downdog)  

WAVE 4 FF wrist stretch Urdva hastasana Chair Half chair 3 x's proggresive lunge back High lunge, tap knee lunge push up, arms up and fly back 3 x's Basic Vinyasa 1 leg or regular from 1 leg dog (or wait in Downdog)   K2 - chair crane w3 high lunge tap knee, high lunge, w2 side angle reverse vinyasa with core plank to handstand jump  

WAVE 5 Child Bharavajrasana left Ardha Matsy right Standing splits Handstand prep or hops Crow Basic Vinyasa DownDog Side 2  

WAVE 6 - AT WALL Supine cobbler Plow or Apanasana to Malasana Jumps Cobbler dog jumps at wall Handstand both feet Handstand 1 legged Supine cobbler Savasana

Here courtesy of Christine is her Level 1-2 class from Tuesday:


Opening Wave:

Neck Stretches w/ hand forward fold in sukasana (opp. leg in front), walk hands right & Left, Cat circles, 5X's each side Balasana(Childs) DDog, twisting w/ knees bent, right & Left Swinging Uttanasana(FF) Malasana (Hold) Malasana- Parsva Tadasana (side stretches) 3X's each side

Wave 1: Surya namaskar A (Slow w/ cobra) look over right shoulder then left Surya namaskar A Wave 2: Chair W/ hands clasped behind- FF - Basic V- DDog- 1 legged dog, hip open-high lunge - low lunge (ardha anjaneyasana) w/ side bend to right, turn bottom leg in ll w/ front of mat, side stretches - gate - vashi prep.- side angle prep--full vashistasana, plank - basic V- lift right leg again, high lunge- lizard - 3 transverse lunges, 1 leg dog - 1 leg plank - Basic Vinyasa thru...Left side

Wave 3: twisted Chair - basic V - Warrior 2- Clasp hands behind head, elbows out, bending side to side (obliques)- Parsvakonasana (side angle w/ forearm)- Basic V

Wave 4: Twisted chair Right & Left- Warrior 2- Clasp hands behind head, elbows out, bending side - side (obliques)- reverse warrior - reverse triangle - Triangle - side angle hand to floor- Ardha Chandrasana - standing splits, knee in & Out - seated twist- Cows face-Parsva Bhakasana - Basic V

Wave 5: Vira 2 - reverse Warrior- Straddle FF hands clasped - tripod -head stand bring 1 knee up at time, come down in straddle, 1/2 way lift - yoga squat, twist 1 shoulder in then the other - Temple pose flowing side to side- yoga squat hold - star - warrior 2 - basic V

Wave 6: Vashistasana - Wild thing -eka pada Kapotasana Parivrtta Janu Sirsasana (revolved head of the knee pose) - Upavista Konasana (seated straddle FF) Upavista Navasana - Baddhakonasana, Savasana

Sunday May 3rd - Discover the Truth of Who You Are

Monday May 4th - How to Nourish Yourself

Tuesday May 5th - LoveFire:  Burn off negative emotional baggage - ignite a love letter to yourself

Wednesday May 6th - Release, Remember, Recycle

Thursday May 7th - There are no Disasters

Friday May 8th - Potentiality: More than 1 Right Way in Life

Love to you all dear friends!

Just got back from healing spiritual adventure in Sierra Nevada Mountains of California.  I feel newly inspired.  Come join me this week for the sweetest rasa of the trip.  From my heart to yours.  Love your day, love your life! Silvia

Monday April 27th:  Get Lost:  Why Getting Lost is OK

Tuesday April 28th:  Facing the Unknown - stare down the fear monster with fire & laughter

Wednesday April 29th:  Drunk on Life

Thursday April 30th:  Are you a Serious or Casual Student of Your Life? Yes or No?

Friday May 1st:  Delight in New Experience