First Class Free

Right Here, Right Now

By Julia Jonson Cohn

11/26/10 

Remember the lyrics to that 90‘s tune by Jesus Jones? “Right here, right now, there is no other place I wanna be.” That has been my mantra lately as I’m experiencing an abundance of “now” moments. I’m certain that delving deeper into yoga through teacher training has everything to do with helping me to remain present. I am consistently able to fully accept every moment as fulfilling -- and neither cling to the past nor stress about the future -- even when my “now” seems unsatisfying. I guess you could say I’ve become more accepting of whatever the Universe dishes out.

Don’t get me wrong. I’m certainly not exempt from having days when I feel bad, down or angry. I’m just constantly reminded that spending more time practicing and learning about yoga gives me what I need to pull out of a slump -- or, more importantly, to accept those slumps in life and learn from them. God knows I’ve had my fair share!

A recent physical slump involved a major bout with lower back pain. And if I wasn’t already a firm believer in the power of yoga to awaken the body’s own healing process, I certainly am after last weekend’s training with our guru, Silvia. We spent the better part of a day perfecting Ustrasana (camel), Dhanurasana (bow), Urdhva Dhanurasana (wheel) and other backbends. My back pain is not only gone, but I feel freer to experience even deeper backbends.

 The physical openness I’ve been experiencing has led me to a greater understanding of the spiritual benefits of the heart-opening backbends and many other poses we‘ve been studying. I guess my “right here, right now” mantra comes from aligning with Grace and experiencing my True Nature. Author Tim Hansel says it best: “Life becomes precious and more special to us when we look for the little everyday miracles and get excited about the privileges of simply being human.”

November 25, 2010.  

Beautiful Namaste Friends, 

I learned early on in my yoga practice that you have to decide whether you want to go about faking your life or whether you really want to live Your life FULL BLAST. A Yoga teacher friend said to me "REMEMBER TO HOLD THIS TRUTH: YOU CAN NOT FAKE PRANA, FAUX PRANA IS VANITY WHICH LEADS TO INSANITY."

Either you are breathing for real with total consciousness, or you are trying to fake it, doing your life (even your breath) based on what it looks like to other people.  So look for all the ways you are faking your life: do you dress differently from how you want to; do you fake your talk; do you fake the music you tell people you like; do you fake your political opinions; do you fake your love, in yoga class do you fake savasana (final relaxation)?  I can tell you from personal experience that it's not worth it. Pretending to live life will lead to insanity because it is not natural. Remember you can only ever be the 2nd best at trying to be someone else; you are always #1 being YOU.

Either you are kind, loving, real or you're not.  You can't fake it.  So today stop faking it with your friends, family, colleagues.  And you'll find your truth.  Folks ask me "how can you do that pose" like the one pictured above and I tell them the answer is I'm just being me full hearted, open and real and then all of the poses are yours to experience as you.  The poses are like truth serum, the body never fakes it.  The heart always knows!

Love yourself, love your day, love your life, Silvia  

**For active life coaching join me and Alchemy Tours on retreat.  Make the change to be YOU in 2011, no more waiting, no more faking it.  Visit www.alchemytours.com or my personal website www.silviamordini.com

HERE IS A PERSONAL MESSAGE FROM MY FRIEND RACHEL DEWAN INVITING YOU AND YOU AND YOU TOO TO THANKSGIVING DAY YOGA AT TOTAL BODY YOGA!  GET ON THE MAT, BREATH, LOVE, PEACE TO ALL, LOVE TO ALL! SILVIA 

Dear Grateful Yogis,

My teacher John Friend says that there are 2 main reasons to practice yoga: 

Remembrance - when we forgot our divinity and we come to the mat to reconnect and to remember our connection to something bigger than ourselves 

Celebration - when we already remember our connection and simply want to celebrate being alive and part of this grand universe

Thanksgiving is the start of the holiday season, which should be about celebration but for many of us holds a mixed bag of emotions.  Whether you need help remembering or just want to celebrate I hope you can join me for a special class Thanksgiving Day morning from 9:15 - 10:30am to set our collective and personal intentions to celebrating our lives to the fullest, through the holidays and beyond.   And if that wasn't enough to get you there, as an additional incentive I will come bearing gifts!  

I hope to see you next Thursday for a joyful, devotional practice to remind us of our own awesome-ness, and to celebrate it the best way we know how!   I guarantee it will be a holistic preparation for the holiday season: set the tone for interactions with family & friends, prepare the body for some well-deserved indulging, and open your heart to the real gift of the season - YOU, just as you are.   See you there!

Infinite love & gratitude,

Rachel

Anusara Inspired RYT Teacher

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

NOVEMBER 19, 2010.  Yoga has without a doubt made me more patient.  Don't get me wrong sometimes it's still hard but for sure I'm better at it.  What's changed? Well I don't want to feel that TUG-O-WAR with myself or with anyone else.  Impatience doesn't feel good and yoga teaches the antidote to impatience is, yes you can guess, patience.  Patience feels good.  It feels like a return to center no matter the chaos or what other people do or don't do. It feels like compassion, peacefulness and a constant return to balance. When I am patient I feel like I can attempt anything and be my most funky self without attachment to the result.  Yoga always teaches that detaching from the outcome through patience will bring peace of mind.

So rather than procrastinating what we really want to try we just do it accepting that the trying is the yummy fun part.  Patience feels like unconditional love and acceptance.  There are no ego issues when we are patient. You know what I mean, that feeling that if something doesn't happen right now in just the way we want it then it's not good enough. When Patient our minds stop playing the old games of pushing, pulling, creating anxiety, distrust, stress or simple heavy expectations.

Gosh if we could just take a lesson from the Moon.  Do you know that that moon's trajectory follows the Sun's trajectory, only 6 months later;  the full moon in winter comes as high as the Sun in the Summer.  And it takes the Moon 18.6 YEARS TO FULFILL ONE COMPLETE ORBIT! I love this!  If it takes the moon 18.6 years to complete 1 cycle well then in downward facing dog we really have 18.6 years to attempt it completely for one full time don't you think?  If the moon requires 18.6 years to process its orbit then we can try anything new we want to and give ourselves 18.6 years to really refine it.  

Yoga is NOT a quick fix.  Yoga is like the cycle of the moon.  It takes a long time, consistent practice and a whole lot of patience is developed while trying.  So today through infinite patience may we all demonstrate unconditional love and excitement for life! Be your FUNKY Self! No need to pressure ourselves, give yourself at least 18.6 years on attempting any one thing.  Love yourself, love your day, love your life! Silvia 

PS would love to work with you while on retreat through active life coaching and inspiration. Join me with Alchemy Tours visit my website at www.silviamordini.com

WAKE UP AND TRANSFORM YOUR LIFE!
Join us for a rejuvenating retreat in paradise. The experience will be grounded, playful, and fortifying as we refine our intentions for the best year ever! Our journey will include two energizing yoga classes each day, as well as open air accommodations and vibrant local cuisine. There will be ample space for rest, reflection, adventure and community connection. Explore the land and culture through surfing, watersports, jungle hikes, horseback riding, bird/whale watching and much, much more. The name Xinalani comes from the Nahuatl Xinaloani that means seed. It is pronounced shee-nah-lah-nee. It embodies the vision of transformation from the experiences and teachings from our past into the great potential of our future. 

Xinalani Retreat Center is an eco-chic spa hotel, hidden on a pristine beach surrounded by a luxuriant jungle on the south shore of Banderas Bay, near Puerto Vallarta, Mexico. Conceived as a tropical haven to host group wellness retreats, Xinalani is a place filled with serenity that shelters individuals in their search for a more balanced life style. It is a small private all suites hotel where each guest can feel the intimate closeness to the natural elements, and receive a well-deserved personal attention.

Join us in paradise for experience of awakening a renewal of the body, mind and soul.

DURING THIS 6-DAY YOGA RETREAT YOU WILL: 
• Integrate Spirit and Nature as you practice yoga, and experience truly stunning eco-discoveries, play and meditate with a group dedicated to doing the same. 
• Fully discover (or rediscover!) the Joy of Yoga. 
• Experience a place filled with serenity that shelters individuals looking to establish a more balanced lifestyle.
• Enjoy becoming an active conscious traveler.
• Enjoy exceptional yoga, hiking, eco-adventures and camaraderie, connecting with pristine beaches, organic food, relaxing jungle spa treatments, all designed to help you spiritualize every aspect of your life!
• Recharge, refresh and renew, leaving totally more inspired about your life! 

INVESTMENT: 
OCCUPANCY SINGLE DOUBLE
Eco-chic Suites $2500 $1,999.00
Eco-Premium Suites $2100 $1,699.00
Petite Suite $1800 $1,399.00
Big Palapa $1,100 NA

PAYMENT POLICIES: 
Deposit: A $500 dollar deposit will reserve your space. 
egister by November 30, 2010 Get $400 OFF
Register by December 15, 2010 Get $350 OFF
Register by December 31, 2010 Get $250 OFF
Register by January 15, 2011 Get $150 OFF

WHAT IS INCLUDED IN THE TRIP PRICE?
• 6 nights of accommodation at Xinalani Retreat 
• 3 complete gourmet vegetarian meals per day. Chef is expert in ayurveda cuisine and macrobiotics.
• A social hour on select evenings
• All transportation during the trip, including to and from the airport to Xinalani Retreat 
• Full transportation by water taxi from Puerto Vallarta to our cliff-side beach paradise
• 9 Yoga classes with Silvia Mordini
• Yoga clinics and mini workshops with Silvia Mordini
• Sunset Yoga Ceremonies
• Guided Jungle Hiking 
• Private Dharma talks facilitated by your Guides 
• All gratuities for special events, transfers, lodging and group meals. 
• A special goodie bag with loving gifts

NOT INCLUDED?
Airfare to and from the trip, gratuities for your guides, spa services, other activities not listed such as whale watching, surfing, bird watching.

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. Gratuities for all restaurants, hotels, transportation and local events are paid for by the retreat organizers.

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 at info@alchemytours.com or call if we can answer any questions.


WHERE IS XINALANI, PUERTO VALLARTA, MEXICO? 

Xinalani is a brand new resort center accessed only by boat. It is in Banderas Bay, Puerto Vallarta, Mexico on 10 acres of unspoiled jungle with a beautiful pristine beach, only 12 miles south of Puerto Vallarta International Airport. Xinalani Retreat is about discovery, admiration, love for nature, magic, conscious travel, eco-adventure, wellness, serenity and mindful living. Come enjoy the 1,302 square foot yoga deck set uphill amidst the deep jungle vegetation that can comfortable fit 40 students. With a panoramic view to the jungle and ocean, group practices here are a fascinating experience. Accomodations are ALL beach front with a choices of various private suites and a shared house if you are looking to save money. Xinalani Retreat features its own beach club where you will enjoy a relaxing break between your classes. Where you want to go swimming, snorkeling, or just sunbathe while sipping a natural fruit smoothie, this is the place to be. Take a walk in the soft sand, discover the hidden secrets of the naturally sculpted rocks scattered along the shore and explore the small private coves as you explore yourself. Visit http://www.xinalaniretreat.com/ and fall in love!

DETAILS YOU SHOULD KNOW: 
LIVING XINALANI
We have chosen for this retreat to stay at a one of its kind eco-resort named Xinalani because we fully believe Xinalani supports our guests on their search for mind-body balance better allows us to facilitate the setting of intentions so each person leaves more focused and open hearted to realize their full human potential. The name Xinalani comes from the Nauatl Xinaloani that means «seed». It is pronounced shee-nah-lah-nee. It embodies the shared vision that this world could be better if everybody planted and grew a seed inside themselves and let love blossom around it. We look forward to your registration! You are in excellent hands!

LOW IMPACT LIVING
All guests accomodations have low consumption lights (LEDS) and are equipped with two outlets to reload cell phones and camera batteries. Our construction method was extremely organic. No concrete, no land modification. We never cut a single tree and hardly pruned any branches. We promote an intelligent use of resources. All guests are provided with high-end eco-friendly soaps and shampoo. Toilets are low-flow, and all water is recycled and used to irrigate our gardens. We use natural and biodegradable cleaning products, we recycle and compost wherever possible in an attempt to minimize our environmental impact. 

YOGA STUDIO
Come and enjoy our unique 1,302 sq ft (121 m2) yoga deck set uphill amidst the deep jungle vegetation. It can comfortably hold up to 40 students. Practicing and learning in Xinalani Retreat is a truly enriching experience, the awe-inspiring Yoga Center was tastefully designed to infuse peace and serenity. With a panoramic view to the jungle and ocean, ideal for group practices.

HEALTHY NATURAL CUISINE
Xinalani cuisine is gourmet vegetarian and may or may not include fresh fish and seafood. The chef is well versed into principles of raw food, ayurveda cuisine and macrobiotics if you need special adaptations. You will be served 3 complete meals per day in the dining room following this schedule:

Breakfast: 8:30 AM - 10:30 AM - Buffet Style 
Lunch: 12:30 PM - 2:30 PM - Buffet Style
Dinner: 7:00PM - 9:30 PM – Chic

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. 

TYPES OF ACCOMODATION
All the accommodations are beachfront, spacious, palm-thatched cabins floating on stilts. They were designed with refined elegance and built and furnished by local artisans. Their cozy interiors inspire feelings of calm and serenity. You will enjoy the closeness of the natural elements, the stimulation of the open-air private showers and the stunning views of the Pacific Ocean from your terrace.

Xinalani offers 2 different types of accommodation: private suites or a shared house. All suites have private bathrooms. The suites are classified into 3 categories depending on their size, location and view. Also offered is a collective accommodation in a big palapa with up to 8 single beds and 2 complete bathrooms.

TRIP ITINERARY:
XINALANI PUERTO VALLARTA 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

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       

NOVEMBER 19, 2010.  Dreams do come true!!  Kathy Harold just told me on TBY facebook that TBY was featured (briefly) on Oprah's Favorite Things show today. When she showed the Groupon site TBY coupon was on it! I am just stunned and amazed! I always wanted to be on Oprah. I love her and of all the things we've done this made it! Yup only 1,040 TBY Groupons SOLD, and sold out!

Why did we do it? Well, really after giving away $141,000 of free classes in 8 years we thought what else can we do?  All of us at TBY want everyone to practice yoga. No kidding. Everyone.  And this was our contribution to helping make the yoga more accessible for every "body"  And once you start changing someone's life with yoga it never stops.  

Thank you all for your love and energy!  Stay stoked! Love yourself, love your day, love your life! Silvia

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        

EVERYTHING SEEMS NEW

By Julia Jonson Cohn

 Cobrahhh! A collective spark of enlightenment beamed across the yoga studio as our teacher Rachel guided us into the best Bhujangasana some of us had ever experienced. We yoga teacher trainees rose up simultaneously with wide eyes and let out a resounding “ahhhh!” as we achieved near perfect alignment. It was like the grand finale of teacher training that day. Executing a pose that we had all likely done hundreds of times before yet this time it felt brand new because of what we had learned.

 Rachel’s enthusiasm throughout the day reverberated through me as she talked about ankle, thigh and shoulder loops. I was increasingly aware that I was much like a child learning a task for the first time. Yoga has been a trusty companion for almost half my life yet lately I feel like I’m just trying it for the first time. I suppose it is a renewed sense of wonderment about how many elements and layers of this ancient practice exist.

We began our day by taking class with our guru Silvia who challenged us to face our fears. This meant not just taking risks, but paying close to attention to everything around us so that we may be fully present as students of our own life. Silvia explained the worst part of fear is that feeling you get before you do something that scares you. She reassured us that the act itself is rarely as scary as the anticipation. We prepared, learned, watched and sometimes, in very human fashion, got distracted. The class hit a crescendo with Ahdo Mukha Vrksasana or handstand. How liberating to face my fears on the mat! As I supported the weight of my body on my hands (with a little assistance) my fear of heights, of illness and not accomplishing my goals didn‘t feel quite as daunting.

Back in the classroom we talked about opening to Grace at the beginning of practice. I cannot imagine practicing yoga without the life philosophy that our teachers so eloquently ooze. It is helping me to find the “realer” version of me and for that I am thankful. Albert Einstein said “Look deep into nature, and then you will understand everything better.” For me, a greater understanding of life and yoga is emerging as I examine my own inner nature.

 Namaste to my amazing teachers for guiding me and inspiring me on this journey.

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       

NOVEMBER 12, 2010.  So great to have our Groupon friends CHOOSE US for the deal today and tomorrow!  Tell your friends $30 for 11 classes, 70% OFF regular price.  Or if you have been away from the practice then take advantage of this deal and come back.

I know the the world has been full of financial CONTRACTION.  Well this is our way of putting energy into the world of ABUNDANCE!  We want everyone to practice yoga, we want this in our way to contribute to the world's greater happiness.  Love to all! Silvia

GROUPON LINK: Or go to our facebook page to click therehttp://www.groupon.com/chicago/deals/total-body-yoga?utm_campaign=total-body-yoga&utm_medium=email&utm_source=newsletter&c=ednb&addx=skirider@gmail.com&utm_content=standard

PS - Great Holiday, Christmas Gift!!!

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

NOVEMBER 11, 2010.   Sit down, DROP IN, TUNE IN, BE PRESENT.  That's it.  This is yoga!  And this yoga can be practiced anytime, without any warm-up, anywhere, with anyone or by yourself.  I know you were probably thinking it would be harder or more complicated?  But nah, Yoga teaches us that when we are not present our minds become totally distracted and our thoughts are all over the place, starting stopping, wandering from one thing to the other at often break neck speed.  If we pay attention we harness the power of our thoughts.  As a human being this is what distinguishes us from other creatures and is our GREATEST STRENGTH.

Forgetting to pay attention happens to the best of us. 

The Yoga Sutras say “enjoyment is the sweetness of noticing your life right now – smell, taste, feeling, sensation”  You see in times of doubt the key thing to know is that there is a point to it all. Even when we don’t understand why things are happening in our life we can rest assured as Sadie Nardini says, “alongside positive change, challenge appears.” This is why the greater point to spiritual practice is simply to drop in, tune in and PAY ATTENTION.  

My teacher Shiva Rea says, "All beings have their yoga. This insight comes from a profound contemplation by Abhinavagupta. [He was] a prolific 12th-century scholar. He has this great axiom about yoga which is “tuning ourselves into our essential vibration.” We are learning how to tune ourselves into being present.  This is why we go a yoga class. We feel out of tune. We start to feel in tune after the practice. I think only human beings distort ourselves to be something that we already are, our essential selves. For instance, a tiger essentially knows its nature; where as human beings have this incredible capacity to forget who we are and then have to search for ourselves."

Or as one of my favorite quotes reads "When you come to the edge and are about to drop off into the unknown, one of two things will happen:  There will be something solide to stand on or You will be taught to fly."  

I know from my own practice that the most powerful thing we can do is just be present to whatever is happening, tune in and trust that ability to focus one's thoughts will be enough to bring the clarity you need for the next moment. And we only live one breath, one moment at a time.  Love yourself, love your day, love your life! Silvia

PS Join me on a Yoga retreat with Alchemy Tours and without distraction really tune in to what you want for your life!

NOVEMBER 10, 2010.  Jon Kabat Zinn says, "too often our lives cease working because we cease working at life."  

Yoga teaches us that when we are not present our minds become totally distracted and our thoughts are all over the place, starting stopping, wandering from one thing to the other at often break neck speed.  If we pay attention we harness the power of our thoughts.  As a human being this is what distinguishes us from other creatures and is our GREATEST STRENGTH!  Yet our least utilized.  When we start the practice first thing we do is remind everyone to be conscious of their breathing, to pay attention to the breath: anapana sati breathing technique.  Not being bossy just watching it. For as Gabrielle Roth writes in the book Sweat your Prayers, "the breath is promiscuous, and if you don't pay it attention it will find another lover."  

Consider how tuned in to your breath you have to be to experience this from Pieree Teilhard De Chardin “The inhale and the exhale. Breathing out carbon dioxide to the trees and breathing in their fresh exudations. Oxygen kissing each cell awake, atoms dancing in orderly metabolism, interpenetrating. That dance of the air cycle, breathing the universe in and out again, is what you are, is what I am.”  Wow!  All he is talking about is paying attention to the breath. 

 Then by paying attention to the breath the breath reveals your state of mind and heart.  “If you want to know the past, to know what has caused you, look at yourself in the present, for that is the past’s effect. If you want to know your future, then look at yourself in the present, for that is the cause of the future.”  Majihima Nikaya

And as we pay attention to breath, we then pay attention to aligning our movements or poses with the breath.  There is this really on purpose experience of where we put our hands and feet and energy without judgement, just observation.  For what we know and don't know eventually become one.  Rumi says it like this: 

why are you so busy

with this or that or good or bad

pay attention to how things blend

why talk about all 

the known and the unknown

see how unknown merges into the known

All that you know, all that you don't know are no longer things to be feared or apologized for or worried about.  Just by paying attention the universal intelligence that loves and supports us all is working on our behalf.  All we have to do is pay attention and the rest works itself out for our greater happiness.  Love yourself, love your day, love your life! Silvia 

PS And if you need a way to re-establish the ability to pay attention without distraction come on retreat with me. Stretch your mental and physical boundaries! Alchemy tours. Facebook us, facebook me anytime, visit our website www.alchemytours.com or www.silviamordini.com

NOVEMBER 8, 2010.  As I returned from Moab Sunday evening with Carol and Rich we left behind the undistracted energy of the rocks and desert and mountains and as soon as we got off the plane in Denver were hit with the reality of distraction once again.  The lights! The noise! The volume of people! The buzz in the air!  It hit me with such force I felt a little sick to my stomach for a moment.  And a lot confused.  I thought hmmmm so that's what we live in day in and day out?  

Sometimes we don't know what we don't know until we know something different.  To be in Moab on a Yoga retreat with Alchemy Tours (www.alchemytours.com) mountain biking, hiking, bouldering is to be in a new world devoid of all distractions apart from our little tribe.  The spiritual progress we make in this situation far surpasses what is allowable on most "normal" days when surrounded by noise, people, business, worry, speed, and anxiety.  There in Moab on the rocks, there is quiet and we can all finish the conversations we start with ourselves but never seem to finish while at home because something comes up and distracts us.

"I have wandered all my life, and I have also traveled; the difference between the two being this, that we wander for distraction, but we travel for fulfillment." --Hilaire Belloc

Going on a yoga retreat is an experience of fulfillment.  It is done with purpose and the guidance we offer is focused whether on a mountain bike or hike or practicing yoga.  Whereas distraction is that feeling of being lost.  And we've all felt lost before.  Using this practice to help concentrate allows us to organize the energies around us, inside us and turn them into undistracted energy which is quite powerful.  We need that laser like focus to accomplish our intentions.  On the mat we take one part, one stage (krama) at a time to help achieve amazing experiences.  We place our hands, lay our foundation in a downward dog, direct our energy from the focal point of our hearts to our legs and arms, feet and hands.  It is bringing the macro of our life into the micro of full detailed attention. 

While in Moab Geology Joel, our personal friend and ranger, guided us in Arches National Park Fiery Furnace.  He had us at the end stop and look at the vista of beauty before us and passionately implored us to not just see the bigness but to get down there and touch feel be part of the detail. And that in and of itself will help us be less distracted or overwhelmed.

Today, do something that draws your energy back to you. Take time to calm the chaos and move from distraction to center. And in that center is love.  So love yourself, love your day, love your life! Silvia 

FOR FUTURE TRIPS TO MOAB WITH ALCHEMY TOURS PLEASE VISIT www.alchemytours.com or www.silviamordini.com save the date of April 16-19 2011 Moab, Mountain Biking, Hiking, Yoga Adventure or Oct 27-30, 2011 Moab Mountain Biking, Hiking, Yoga Adventure

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

HARAMARA MEXICO YOGA BEACH RETREAT WITH SILVIA MORDINI DECEMBER 8-12, 2010 

WHY SHOULD YOU GO ON RETREAT WITH ME IN MEXICO BEFORE THE END OF THE YEAR?  Because by the time we get to December it feels like we've exhausted ourselves from the race to the finish line of the year. Then we get too tired to devote ourselves to our 2011 Intentions. I can't think of anything I'd like to do more to keep back the Winter Blues and rediscover BLISS than going to a gorgeous, tropical place on the beach with beautiful accommodations, sunny days and yummy food. If you are a regular yoga student who wants a vacation with lots of yoga, complete relaxation and transformation then keep reading... this is for you!

Think of this as a deeply transformative retreat for those who love the beach or like to surf and also want lots of yoga to strengthen the body, tame the mind and open your heart! And this whole experience can be fun and funny and joyful along the path to finding our bliss. 

COST:

$700 for Dorm shared with 6

$850 for a double room

$1200 for a single room

$150 OFF FIRST 5 PEOPLE TO SIGN UP!

FIND OUT MORE:

http://www.haramararetreat.com

http://silviamordini.com/yoga-retreats-reservations.asp

WHAT'S INCLUDED

Everything luxury rooming, gourmet organic cuisine

NOT INCLUDED: airfare, transfers and gratuities 

On the Mat and in Life

By Julia Jonson Cohn

10/27/10

I felt like I was packing for vacation. Snacks, check. More snacks, check. Oh yeah, magazines, drinks and a few odds and ends to share with my classmates. Wow, can‘t wait to see them again! Lip balm, yoga mat, travel tea mug and a couple of pens. OK, everything’s here. For two days, I piled stuff onto my kitchen counter in anticipation of one day of yoga teacher training.

Our group showed up ready to continue our yogic studies. Many of us talked about subtle and awesome changes we’d been experiencing in our daily lives since embarking on this journey. After just four days of learning, many of us were eating better, smiling more and arguing less. Maybe that’s why I was so eager for more -- I’m just feeling plain good.

We started our day with a yoga class taught by Rachel, another expert yoga instructor who will be guiding us through training.  She had us practicing kapalabhati breathing and we worked on two Rasas. Shringara, or love and shanta, or peace. We engaged our shins and our thighs. I felt spectacular, balanced and ready to learn.

Back in the classroom, we spent our day learning about asana and the benefits of the different categories of poses. We talked less about life this time and more about proper alignment in our bodies. Funny thing is, it was obvious the lessons about postures mirror daily living.

Rachel taught us the importance of a good foundation - if your feet are where they should be, if you have a strong foundation, everything else falls into place in standing poses.  I thought that’s the same with me. When my inner foundation is strong, life is mostly good. Then we talked about how groups of poses in class get students ready for the pinnacle, which is the most challenging pose of the practice. Rachel says it’s important to choose the proper tools (or poses) to help achieve the more challenging poses. Once again, yoga practice mimicking real life. I couldn’t help but think of daily difficulties, or even some of the biggest obstacles I’ve faced in my own life. Wouldn’t Oprah call this an ah-ha moment?! As I looked at the peaceful faces around the room and watched our leader Rachel sharing her knowledge, I took great comfort in knowing I’d chosen to be here.

In two weeks our group will meet again for several days of study. And I’m certain I’ll be packing up again.

I unrolled my mat and made sure the music I wanted was ready to go. Greatly anticipated, it was to be a quiet hour of yoga with a friend at my home, and thus I took great care in creating the perfect atmosphere and space. As I waited for my friend to arrive, I sat down with a jotted sequence of poses; reading over it, somewhere between Tadasana and Uttanasana the words "I love yoga" floated through my mind. I paused, struck by the words' abrupt appearance, their simplicity, and the fact that my thinking them didn't surprise me at all.

  Indeed, as my practice has deepened, but most especially in the last six months as I've embraced the role of yoga teacher, such incidents have occurred more and more often--not always in the form of an unbidden thought, but definitely in a way that integrates seamlessly with the flow of the moment. One evening, for example, while mentally reviewing a class I was to teach the next day, I found myself suddenly up on my feet, moving from Virabhadrasana I to Humble Warrior to Virabhadrasana I to Plank...with joy, I had sprung out of my chair and into the sequence. With nothing in my mind except the love of the practice, my body had just started flowing.

  And this tendency, for lack of a better description, hasn't restricted itself to acute incidents, either, but sometimes occurs in the form of a new pattern. One of them I notice during my early-morning home practices.... Without fail, every practice, my body and mind fight the 5:30 am clock chime, the first glow of candlelight and hint of incense, the extra effort coupled with the creaks and cracks of those initial stretches. But by the end of the first wave, my body and mind pulse with peace, content with the flow and happy in the practice. And by the end of the 60 or 75 minutes, I don't want to stop.

  Another new pattern occurs each evening, when I attempt to fall asleep. Whereas I used to try to take deep breaths while I replayed the day's events and convinced myself not to let anything bother me, now I settle myself by releasing one long, deep exhale and opening myself to a rush of gratitude. No matter what occurred during the day, I truly believe I am blessed with the privilege of just breathing, of having had another day to live...no mater what. The day's events, whatever they were, don't matter nearly as much.

  I definitely didn't feel this way before.

  When I first started practicing yoga, it was something I set out to do on a regular schedule--go to class, then go home, then pick up the day where I left off. And though I enjoyed yoga from the beginning, knowing I did something so, so good for me in so, so many ways, with time I began to actually feel yoga: the unbidden thoughts, the joy in the practice, the peace in knowing I am, as yoga teaches, only a small part of something much greater. Feeling yoga like this is what, for me, especially since I began teaching, has distinguished between yoga as a hobby and yoga as a defining quality of who I am. And significantly, because of the yoga I love so much, little by little I've learned to love myself so much better. I hope that now, in the role of yoga teacher, I might inspire others to learn the same for themselves.

  May you feel your yoga, too...  Laura