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June 21st Sun Salutation is canceled due to family matters.

Summer 2009 Yoga Schedule

Sunrise Yoga Session 1

6 AM Tuesday/ Thursday

at

Mobridge Track

June 16,18,23,25,30 and July 2

3 week session

cost: $25

Special June 21st Sun Salutation Challenge 6am donations welcome, proceeds going to pool.

Sunrise Yoga Session 2

6 AM Tuesday/ Thursday

at

Mobridge Track

July 28, 30 August 4, 6, 11, 13, 18, 20

4 week session

cost: $30

Legs up the Wall pose is a restorative pose.  You can relax and enjoy this pose.

Alignment Tips:

Lay on your mat, lift both legs up to the sky.  Just like there was an imaginary wall.  Relax your shoulders and keep your gaze upward.  To increase the relaxation of this pose, find a wall and place your bottom close to the wall with your knees bent into your chest.  Lift your legs, resting on the wall and flex your toes toward you.  Adding a towel under your bottom will further increase the enjoyment of the pose.  In fact, I like to do a simple version of this pose on the sofa when I am watching TV.

Pose Benefits:

Calming

Relieves swollen or cramped legs

Gentle stretch

Sequence Suggestions:

This pose can be done right before final relaxation.

legs up wall pike

Legs up the wall as ab work

Alignment Tips:

Lay your back on your mat and lift your legs up pointing your toes.  You can choose to lift your arms straight up as in the picture, or you can place your hand behind your head to support your neck.  Lift your head and chest off the mat.  Crunching upward toward the ceiling.

Benefits:

You may feel the burn in your abs withing 10-20 crunches.

Sequence Suggestions:

This is used in our ab work section of yoga.  In yoga it is very important to have a strong core.  That is why each 60 minute class I teach we focus on your core.

You can do  legs up the wall crunch 10 – 20 times, repeating 3 times.

Variations of the pose would include:

1.  lowering the legs down about 45 degrees and crunching

2.  lowering the legs to hover over the mat and then bring them up the wall again.

3. scissoring your legs to each side (Right/Left)

4. while your legs are up the wall, spreading your legs slightly apart and circling your legs.

Take note to listen to your lower back.  It is always better to do less than more and if this pose, when used as ab work, does not feel good to your back-STOP.

This week in class we did several variations of Moon Salutation.  I think that this one became the class favorite.  Enjoy the flow—especially tomorrow when the moon is full.

Moon Salutation

mountain

Mountain

Crecent moon

Mountain Crescent Moon 2x

moonflower

Moonflower

5star1

5 pointed star

triangle

Triangle (Right Side)

Pyramid

Pyramid (Right Side)

Runner's Lunge

Runner’s Lunge (Right Side)

extended leg squat

Extended Leg Squat (Right Side)

Prayer Squat

Prayer Squat

extended leg squat

Extended Leg Squat (Left Side)

Runner's Lunge

Runner’s Lunge (Left Side)

Pyramid

Pyramid (Left Side)

triangle

Triangle (Left Side)

5star1

5 pointed Star

moonflower

Moonflower

Crecent moon

Mountain Crescent Moons 2x

mountain

Mountain

Yoga Moods

Yoga Moods CD

1. Aureole ~ Jens Gad Prsents

2. Swan ~ Altea W.

3. Staraja Ladoga ~ Achillea

4. Cape Porcupine ~ Achillea

5. Odin’s Hill ~ Achillea

6. Casino Lounge ~ Peter Mergener

7. In For The Night (Buddha Edit) ~ The Moontrane Conductors

8. The Orbiting Suns ~ Jens Gad Presents

9. Bhajya Sahita ~ Hands Upon Black Earth

10. Silver Star ~ Jens Gad Presents

11. Les Eaux Verts ~ Jens Gad Presents

12. Chanson Pour Une Femme ~ Althea W.

13. Zen Garden, Part 1 (Savasana Edit)

warrior-i

The last week in April we did several Warrior I poses.

Alignment Tips:

Feet/Legs: The goal is to have both feet facing forward.  Keeping that in mind, let’s talk about the front leg  That is the leg that has the bent knee.  You should be able to look over the knee and see your big toe.  Notice how the knee is in line with the ankle.  It is not bending/extending past the ankle.  Your hips should be squarely aligned to the front.  (facing in the same directions as your front toes) Moving on to discuss the back leg.  The back heel should form an imaginary straight line from the front heel.  In possible, have the back heel on the mat.  If your heel doesn’t want to lay flat on the mat.  Try shortening your stance.

Arms: Your arms are overhead.  Think about protecting your ears with your arms.  Palms are facing toward each other.  Your gaze should be straight ahead.

Feel strong in this pose.  After all it is called Warrior I.  As your back foot remains grounded into the floor,  feel your spine lengthen when your hands are lifting up to the sky.

Pose Benefits:

This is a standing pose so not only does the pose benefit you as a stretching pose, but it aslo is a strengthening pose.   Good for the hips, thighs, calves and ankles, shoulders, arms and back, plus your abs, chest and neck.

Sequence Suggestions:

Mountain

Warrior I

Pyramid

Warrior I

Warrior II

Reverse Warrior II

Side Angle

Triangle

Warrior II

Warrior I

Mountain

Repeat with the opposite leg forward.  Holding each pose for a minimum of 3 breaths.

Song Artist

Guru Ram Das                      Singh Kaur

Chance                                   Ken Block

Shooting Star                      Wideawake

Rain King                              Counting Crows

Batida De Coco                   Brazilian Electronica

Brazilian Relaxation        Brazilian Electronica

I will add more playlist soon.  I am trying to figure out how to link itunes to the songs so it will be easier for you to find them, if you enjoyed them in class.

yoga-airplane airplane-staright-leg

This week in class we did Airplane Pose.

Alignment Tips

In this pose it is best to start in Mountain Pose, inhale  as you lift your arms over head.  Exhale as you bend forward, hinging at the hips, stopping half way down. Palms face the floor and your shoulder blades should press toward the spine.  Knees should remain soft.  It is ok to bend the knees, like in chair pose,to help keep the lower back safe. Your gaze should be on the floor.

When you are in this pose you may think about how there is an energy moving from your head, through your spine and to your finger tips.  I like to say, “Pick your destination, you are preparing for a graceful flight.”

Pose Benefits:

This pose is most beneficial for strengthening your back muscles  and stretching your hamstrings.

Sequences Suggestions:

In class we went from Mountain Pose to Airplanes, repeating 4 times and holding the pose for 3-5 breaths.

We also did a fun sequence starting with:

Mountain Pose

Warrior I

Warrior II

Triangle

Warrior II

Widestance  Mountain

Widestance Airplane

Widestance Forward Fold

Widestance FF walking our hands from center to left and right foot

Warrior II

Warrior I

Chair

Mountain

Repeat placing the opposite foot in front.  You may hold the poses as long as you like.  Remembering to breath in and out through your nose.

Music:

See my Playlists for music suggestions.

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