this weeks hot class

Warm up  with 1/2 lotus/breath/seated forward fold - hip circles, wide leg forward fold - left, center, right. 

Sun Sals x3 - 
+ War I, + War I with bind behind back fold forward
+ War II, Reverse War, Triangle
+War II, Extended Angle, + War II, Extended Angle with Bind
+War II, Extended Angle with Bind into BIRD OF PARADISE! 

Sun Sals with WILD THING! 

Balasana. 

Wide Leg forward fold into Sirsana  
- tripod partner/wall (blanket under head option)
- tripod rotate fingers/bend knees

Feathered Peacock again with Blocks

Forward Fold/Balasana

Floor - Grasshopper Ground Stretch 

Astavakrasana - Forarm/elbow? 

Bridge/Urdhva Dhanurasana - push shins back 
try 2 foot staff pose - feet together - maybe roll onto forarms... 

Cool Down

Savasana 

Enjoy ~ NAMASTE! 

23JAN hot class lesson

Tonights theme: HONOR THE POWER OUR BODY OFFERS

Basic sun sals x3, vinyasa add lunges, lunge twist, lunge with block under foot - prep for eka padda koundiyanasana!

Sun sals B, add parivrtta utkatasana, add flamingo (parivrtta utkatasana lift one foot)

Sun Sals with block inbetween legs! 

Wide leg forward fold with shoulder stretch - clasp hands behind back fold or use strap. 

Lay on bellies - Tiffany funky bow twist - reach right arm under chest reach for left foot and fold towards butt, reach left hand towards right foot and lift right knee up straightening left arm. switch other side.. 

Feathered Peacock with blocks under shoulders - use wall or partner -add split legs if want!! 

Cool down - Funky grasshopper stretch on floor - sitting slide right leg in front towards the left flex foot, left leg bent over right, fold forward reach left arm towards right foot hold,  plant right forearm on floor. stay, or rock and lift up for hold...fun fun...I said cool down...not easy down :) 

Setubandha 

Savasana

everyone was sweating and smiling! Mission accomplished! enjoy 

Namaste 

hot class hot shower

Wow! Whoa! Holy Cow! 

Oops

Totally let one rip in class during ab work.....thank goodness it didnt smell (dont eat before class) it was just extremely LOUD LOL #hardnottogiggle
Gotta be able to laugh even at yourself

Totally Kick Ass/Hot/Power Sesh

Well...I had a request a few weeks ago for a faster and hotter class...and riding on the fitness wave of the New Year, I have planned a kick ass class for today...gonna test it out on my Marines first...then hot yoga in the studio tonight! We'll see if I can get thru the whole thing... you know me.. hardly EVER get thru a whole class..but Damn it I'm gonna TRY! For you and for me.. we are gonna Sweat, guaranteed!
90 minutes. oh and the jams I have planned :) Stoked!

So this is half Sanskrit, half english, and more then likely misspelled! ;)

Theme : GET OUTTA YO HEAD and INTO YO BODY! Learn being HAPPY where you are in a pose...look how far you've come! We are surrendering our egos Let your Breath excite your soul!

Comfortable Seat with Breath.
Hip Circles, seated cat/cow, seated easy twist
Roll onto backs - more twisting
Navasana and Eagle Abs
Upavistha Konasana Abs
Table Top - cat/cow
Table Top Abs (like on insanity)
Down Dog
Pike Ups - warming up handstand prep
Goddess stretch - play with this - open up/twist..

Sun Sals with Lunge (opening hips) N2 Lizard Lunge Flow N2 Eka Pada Koundiyanasana

Sun Sals wtih Vasisthasana Variations(crunch, reach under the bed, leg up)

Sun Sals with Wild Thing - Vasisthasana, knee to chest, then step over N2 WILD THING! yeah.

Sun Sals Garudasana N2 Warrior 3 N2 Standing Split

Kneeling Tree pose

Galavasana or Grasshopper

<heres a great link of Budig teaching grasshopper...check it out
http://blogs.yogajournal.com/challengepose/2011/03/challenge-pose-grasshopper.html

Partner UP - Viparita Karani Baddha Konasana / legs up the wall bound angle pose with partner standing over you with their calves in the middle of your thighs pulsing back, or leaning all the way to the wall...use block inbetween feet if hips are super opened.

Partner - Thai Shoulder work and walking up the back with feet :)

Setu Bandha Sarvangasana (Bridge Pose) - using block under the feet/block inbetween thighs OR Upward Facing Two-Foot Staff/Urdhva Dhanurasana

Lie on back, twist

Savasana -
Namaste Ya'll

Yoga Outside in January! yes plz

January 14, 2013 - and we did yoga OUTSIDE!!!!! Fantastic!

It was an awesome day around here for weather! Sun was beaming down, cool breeze...why not instruct class on the grass behind the building!!:!?!?!!? It was awesome! 5 Students, one new one, a few old faces, and myself! It was nice.. first time I've been able to do that at work...totally grateful! I get to teach yoga at work! and better yet wear yoga pants almost everyday!!! :) Anywho... it was fucking sweet to sit in nature, surrounded by the sounds, the sun, the warmth, and ground ourselves with nature, with mother Earth on our Root Chakra day! I like being a yoga dork.. i'm ok with that! On top of being outside, I was able to do a whole class with slim to none arm work...for one of my shoulder surgery yogis! oh yeah! and everyone was sweating, got an incredible strecth...and the new kid said..."this was way harder then I thought" SCORE! I love hearing that!!! I just love having new people in class!!! Spreading the love of yoga one class at a time!: )

Namaste Playa.

Successful 108

High Five everyone who came out yesterday! I taught my first 108 sun salutes session for new years! OMG it was incredible!!! I can't wait to do it again!! And, you know...it wasn't bad...granted I stopped talking during some and just let my loud breath guide folks...but it was AWESOME! I broke it down into the 4 directions and read from the buffalo woman rising book for each pause/rest between directions. I used my black eye peas for counting beans to keep track...and placed cold stones on everyone's forehead at the end! It literally flew by! we were done with all the sunsalutes in an hour and some change...I am definitely sore today...my hamstrings are like HELLO!!! Stretch me please! I felt amazing all evening!
namaste.