(In order to receive your copy of the Ultimate Relaxation Healing session sign up for the newsletter) or Get Your Copy of Yoga Foundations with Hillary Rubin Today! You will be happy you did and please share this with your friends & family!

(pls forgive me for not having the yoga pictures and yoga sequence listed, hey but I got this up!!!)

• My Free Monthly Tele-classes to help those diagnosed with Multiple Sclerosis & Autoimmune AskHillaryNow
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• I am so happy to share with you The Four Agreements - Don Miguel Ruiz & Tell me what you thought of the theme on my facebook group page !!!!!
  

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thank you stacie for the love...  Samadhi in the City

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All levels Anusara  Yoga Podcast Sequence:

• Sukhasana
• All 4's - Hands & Knees
• Down Dog
• Uttanasana - Standing Forward Bend 
• Samasthiti or Tadasana with Hands in Anjali Mudra
  
• Urdvah Hastasana - Hands Over Head
• Uttanasana - Standing Forward Bend
• Lunge to a Deep Lunge
• Down Dog
• Plank Pose
• Plank to Chattarunga Dandasana to Cobra
• Down Dog
• Lunge to Twist 
  
• Down Dog
• Plank to Chattarunga Dandasana to Cobra
  
• Down Dog
• Vashistasana - (A) Side Plank /(B) Variation

(A)  (B)

• Down Dog
• Vira II - Warrior II to Reversed Warrior
  
• Chattarunga to Down Dog
• Vira II - Warrior II to Ostrich/Bound Warriorr w/hands clasped behind back 
• Straight Leg Lunge then Bring Arms Inside - Hip Opener - 
  
• Bound Parsavakonasana - Bound Side Angle - 
• Down Dog
• Trikonasana - Triangle 
• Down Dog to Down Dog Split   
• Balasana - Childs
• Agnistambasana - Fire Log  

(watch out for sickling ankle) 

• Eka Pada Bekasana - Thigh Stretch -
  
• Dhanurasana - Bow  
  
• Balasana - Childs
• Down Dog
• Anejaneasana Thigh Stretch- 
  
• Down Dog
• Dhanurasana - Bow
• Balasana - Childs
• Supta Padangusthasana - Supine Hamstring Stretch
• Supine Twists
• Savasana - Corpse Pose
  

YOU MAKE MY LIFE RICH AND MEANINGFUL!!!!!

Please enjoy this free online podcast you can enjoy at the end of the day, in the morning or anytime you want to de-stress and connect to the true essence of yourself.

Mentioned in this yoga podcast:

• Yoga Month Denver - Sign up and share with your friends...... check out the zine
  
• Fit Yoga pg. 67 - buy the issue (The lovely Sara Avant Stover - check her out)
  
• Twitter
• Itunes - write a review and share with your friends & family they will love you for it!!!!

(Please forgive me for not posting yoga pictures for you to view hopefully this week I will get to it ;)

Podcast Yoga Sequence for All Levels: Yoga stretches and relaxation.. yummy and great to calm down

• Sukhasana - Easy Posture
• All 4's - Hands & Knees
• Down Dog
• Uttanasana - Standing Forward Bend
• Urdvah Hastasana - Hands Over Head
• Standing Forward Bend
  
• Lunge to a Deep Lunge
  
• Down Dog
• Plank Pose to Belly then Locust Variation (Salambasana)
• Lunge to Twist
• Sun Salute - Plank, Belly to Cobra to Down Dog
• Standing Forward Bend with Shoulder Opener (Hands Clasped)
• Urdvah Hastasana - Hands Over Head
  
• Samasthiti or Tadasana with Hands in Anjali Mudra
• Hands Over Head
• Standing Forward Bend
• Lunge to Anejaneasana - Lunge with Knee on Floor
  
• Variation of Parvritta Parsvakonasana - Revolved Side Angle
• Down Dog
• Child'e Pose
• Extended Savasana with Blankets
  

Get to the foundation, your feet how do you walk and if you want to find better health in your knees, hips let's begin with our feet.

[youtube=http://youtube.com/watch?v=jpr1cr0c0Uc]








Check out these great products (the clothing I am wearing & props) to better assist YOU with your foundation off the mat:

• Earth Shoes - These shoes rock and keep your in great alignment
  
• Beyond Yoga - Great clothes and listen to my interview with the designer/owner Jodi Guber
• Alternative Apparel - Conscious clothing for the people!!!!!
  
• Hugger Mugger - Looking for a meditation cushion - seek no more...

Namaste!

CLICK ON THE PURCHASE BUTTON or DONATE FOR ALL THE SWEET ONE'S IN THE PAST!!!

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Mentioned in this free online yoga podcast:

• John Friend and Anusara Yoga
• Prana
• Patanjali Yoga Sutras

Mixed Level Yoga Podcast Sequence:

Sukasana - Easy Posture

All 4's Hands and Knees

Down Dog

Uttanasana - Standing Fwd Bend

Urdvah Hastasana - Arms Overhead

Uttanasna

Straight Leg Lunge

Uttanasana

Plank to Chattarunga Dandasana to

Cobra - Nagani Madasana - Intoxicated Cobra  (Rocking Side to Side)

Crescent

Plank, Chattarunga, Cobra, Down Dog

Vira II - Warrior II to Utthita Parsvakasana - Extended Side Angle

Plank, Chattarunga, Cobra, Down Dog

Vashistasana - (A) Side Plank /(B) Variation  (A)(B)

Balasana - Child

Parvritta Balasana - Twisted Child

Dolphin  with Clasped Hands

Pigeon

Pigeon Thigh Stretch

Salambasana - Hands Interlaced Behind Back

Dhanurasana - Bow

Setubhanda - Bridge

Urdvah Dhanurasna - Upward Facing Bow or Bridge Again

Eka Pada Dhanurasana - One Legged (switch sides ) or in Bridge

Knee to Chest then Twist

Supta Upavistakonasana - Supine Wide Angle

Knees to Chest

Savasana - Corpse

Namaste!

Peace & blessings,

Hillary

Mentioned in this free Anusara Yoga Online Yoga Podcast:

Join my community networks:

ADD your FACE to my facebook group Hillary's Yoga Practice Podcast

Free Online Yoga Podcast Class Sequence:

Tadasana - Mountain Pose

Uttanasana - Standing Fwd Bend

Straight Leg Lunge to Twist -

Plank to Belly to Salambasana - Locust with Hands Interlaced

Cobra Pose

Down Dog Twist -

Vira II - Warrior II to Reversed Warrior

to Ardha Chandrasana - Half Moon

Down Dog -

Uttanasana - Standing Fwd Bend

2nd Side

Uttanasana - with Shoulder Opener

Squat Hip Opener - Tittibasana Prep (Fire Fly)

Uttanasana

Tadasana to Tree Pose with Eagle Arms - (this is the arm position)

to Vira III- Warrior III -

Uttanasana to Vinyasa (Down Dog, Plank Chattarunga, Cobra)

Crescent then Twist Opposite Elbow to Knee (Parvritta Parsvokonasana)

Childs Pose -

Gomukhasana - Cow Faced Pose

Baddha Konasana - Bound Angle then do a Twist

Knees to Chest

Supta Upavista Konasana - Supine Wide Angle

Knees to Chest

Core Strengthening

Knees to Chest

Savasana or Meditation

Namaste!

• Yoga Month

• HUB * Humanity Unites Brilliance *FOR MORE INFO EMAIL ME ( my page )

* MUDRA MOMENTS RETREAT* WITH ELSIE, ME AND DR DOUGLAS BROOKS!!!!!!!!

Join my community networks:

ADD your FACE to my facebook group Hillary's Yoga Practice Podcast

• This is what Vishnu Mudra looks like (this is not my hand) -
• Nadhi Sodhona - Alternate Breathing
  

• 

  1. Close the right nostril with your right thumb and inhale through the left nostril. Do this to the count of four seconds.
  2. Immediately close the left nostril with your right ring finger and little finger, and at the same time remove your thumb from the right nostril, and exhale through this nostril. Do this to the count of eight seconds. This completes a half round.
  3. Inhale through the right nostril to the count of four seconds. Close the right nostril with your right thumb and exhale through the left nostril to the count of eight seconds. This completes one full round.

  Start by doing three rounds, adding one per week until you are doing seven rounds.

  Alternate nostril breathing should not be practiced if you have a cold or if your nasal passages are blocked in any way. Forced breathing through the nose may lead to complications. In pranayama it is important to follow this rule: under no circumstances should anything be forced. If you use the nostrils for breath control they must be unobstructed. If they are not, you must practice throat breathing.

Sequence of Anusara Yoga Podcast Level 1/2 Class:

Downward Facing Dog

All 4's to Variation with Opposite Arms Extended

Pigeon Prep

Down Dog to Plank to Salambasana - Locust Pose

Cobra to Down Dog

Wide Stance to Prasarita Padottanasana

Warrior II

Vinyasa (Plank, Chattarunga or to Belly to Cobra)

Child to Down Dog

Triangle to Half Moon

Uttanasana - Standing Fwd Bend

Malasana - Garland with a Twist

Bakasana - Crane Pose

Navasana - Boat Pose

Squat to Bakasana

Chattarunga or Belly

Ardha Bekasana - Thigh Stretch

Child

Anejane - Low Lunge

Down Dog

Sukhasana - Easy Seat for Alternate Breathing

Sukhasana - Easy Seat with Twist

Baddha Konasana - Bound Angle

Meditation or Savasana

Namaste!

• Yoga Month
• HUB * Humanity Unites Brilliance *FOR MORE INFO EMAIL ME ( my page )

Join my community networks & subscribe to ADD your FACE to my facebook group Hillary's Yoga Practice Podcast

BLOG LOVE:

• YOGA MAMA
• TAHNEE'S YOGA SPACE
• DUCK YOGA

Free Online Yoga Sequence for Level 1/2 Students:
Sukasana

Childs Pose -

Down Dog to

Uttanasana- Standing Fwd Bend

Clasp Hands Stretch Arms Over Head

Urdvah Hastasana - Hands Over Head

Uttanasana - Standing Fwd Bend

Down Dog to Plank to Belly

Prone Position (great for lower back pain)

Cobra Pose

Down Dog to Lunge to Twist

Uttanasana to Plank to Chatarunga (or belly) to Cobra

Down Dog to Crescent Pose

Uttanasana to Urdvah Hastasana - Hands Over Head

Vinyasa: Uttanasana to Plank to Chatarunga (or belly) to Cobra

Down Dog to Trikonasana (Triangle)

Down Dog

Vashistasana

Down Dog

Child's Pose -

All 4's Lower Elbows

Dolphin Pose

Child's Pose - to Down Dog

Vinyasa

Down Dog to Malasana

Bakasana - Crane 2 x

Down Dog

Ardha Chandrasana -

Down Dog to Uttanasana

Thigh Stretch -

(Option to do Standing Thigh Stretch)

Dhanurasana - Bow Pose

Child's Pose -

Bridge Pose to One Legged Bridge

Bridge or Urdvah Dhanurasana

Janu Sirsasana - Head to Knee Pose

Dandasana

Paschimottonasana - Seated Fwd Bend

Meditation

Savasana

Namaste!

• Yamas and Niyamas (one reference and there are more for sure)
• A Season For Non-Violence - Begins Jun 30 - Apr 4 (64 days)
• Mahatma Gandhi
• Dr. Martin Luther King
• Speaker of Dr. Kings work was Gerald C. Rivers - no website :(
• Sianna Sherman
• HAPPY BIRTHDAY ELSIE !!!!

BLOG LOVE....

• Yogademia
• Life-In-Abundance

Join my community networks & subscribe to ADD your FACE to my facebook group Hillary's Yoga Practice Podcast

Free Online Yoga Sequence for Level 2/3 Students:

Sukasana

All 4's - Hands and Knees

Down Dog

Straight Leg Lunge with Twist -

Plank to Chattarunga to Cobra

Crescent

One Legged Dog - Prep for Handstand

Uttanasana - Standing Fwd Bend

Urdvah Hastasana - Arms Overhead

Uttanasana

Standing Split -

Samasthiti - Mountain Pose with Hands in Anjali Mudra

L-Pose

Uttanasana

One Legged Lifted in L-Pose

Uttanasana

Down Dog

Crescent to Warrior III to Tree Pose

Plank to Chattarunga to Cobra or Updog

Handstand at Wall - Slide Feet Down and Take Hips to Wall then Scoop Tailbone

Child's Pose

Handstand with Tree Legs -

Uttanasana

Eka Pada Bekasana - Thigh Stretch -

Parvritta Balasana - Twisted Child's Pose -

Down Dog

Parsvottonasana -

Sukasana - Easy Seat or Savasana- Corpse

(you may want to do a twist before and hug your knees into your chest)

Namaste!

• Dr. Martin Luther King program on KPFK
• Marianne Williamson
• Agape International Spiritual Center
• Anusara Universal Principles of Alignment - Good to read!!!

• YOGACASTING with Hillary Rubin iProng Article

A BIG - Thank you to Bill Palmer and E*star LA

• schedule for 2008

GIVE YOURSELF THE GIFT OF YOGA IN PARADISE
Anusara Yoga with Hillary April 6-12, 2008

Heat your body and cool your mind with two Anusara Yoga classes a day, and a SPECIAL BONUS!!! a 3 hr Thai Yoga Massage Class with one of LA's top therapists - Deon De Wet. Also included is a personal thai yoga massage with him to assist you to unwind and enjoy yourself fully.

This retreat is designed for all levels - from those with no yoga experience including if you have physical injuries to more advanced practitioners. Everyboy is welcome to honor their process of unfolding to enjoy their own process of transformation. Between classes you'll have plenty of time to relax on the beach, shop in town, unwind in your beautiful villa or nuture yourself. You are free to make the best choices on your vacation to find the peace that resides within you.

FOR MORE INFORMATION: Check this link or CALL 1-800-603-YOGA (9642)

ADD your FACE to my facebook group Hillary's Yoga Practice Podcast

Sequence for Beginners Free Online Yoga Podcast Class:

All 4's

Cat Cow Pose

Variation of Cat Cow -

Down Dog

Plank Pose

On your belly to Salambasana (hands clasped)

Child's Pose

Down Dog

Uttansana - Standing Fwd Bend

Down Hill Skiers Pose

Urdvah Hastasana - Hands Extended Over Head

Samasthiti - Mountain Pose/Pose of Alignment

Uttanasana - Fwd Bend

Straight Leg Lunge

Lunge with Knee to Floor -

Uttanasana - Fwd Bend

Plank Pose - Top of a Pus-up

Cobra

Child's Pose

All 4's to Down Dog

Parsvakonasana - Extended Side Angle

Down Dog

Child's Pose

Supta Padangustasana - Supine Leg Stretch

Supine Stretch

Knees to Chest

Savasana - Corpse Pose

Namaste!

• iProng Article - Thank you Bill Palmer and E*star LA
• schedule for 2008

GIVE YOURSELF THE GIFT OF YOGA IN PARADISE
Anusara Yoga with Hillary April 6-12, 2008

Heat your body and cool your mind with two Anusara Yoga classes a day, and a SPECIAL BONUS!!! a 3 hr Thai Yoga Massage Class with one of LA's top therapists - Deon De Wet. Also included is a personal thai yoga massage with him to assist you to unwind and enjoy yourself fully.

This retreat is designed for all levels - from those with no yoga experience including if you have physical injuries to more advanced practitioners. Everyboy is welcome to honor their process of unfolding to enjoy their own process of transformation. Between classes you'll have plenty of time to relax on the beach, shop in town, unwind in your beautiful villa or nuture yourself. You are free to make the best choices on your vacation to find the peace that resides within you.

FOR MORE INFORMATION: Check this link or CALL 1-800-603-YOGA (9642)

ADD your FACE to my facebook group Hillary's Yoga Practice Podcast

• TODD TESEN RETREAT in Turkey JUNE 3-9

BLOG LOVE - THANK YOU!!!

• Yogademia
• Tahnee's Yoga Space
• Shrink Yourself
• Yoga Dreams
• Meggy's Journal (Japan)
• The Girl Who Cried Ephipany
  

• Siva Nataraja - Lord Shiva Dancing the Lila Tandava (playful dance)

Level 2/3 Playful Yoga Sequence Geared to Open Your Shoulders and Heart:

All 4's - Hands and Knees

Down Dog

Uttanasana - Standing Forward Bend

Shoulder Opener at the Wall -

All 4's to Down Dog Split -

Uttanasana with Shoulder Stretch -

Plank Pose to Cobra Pose

On Belly Leg Lifted to Prone Posture (good for lower back)

Prep for Cobra Hands on Waist

Down Dog

Crescent Pose Down to a Twist -

Then into a Hip Opener -

Down Dog to Plank to Cobra (Vinyasa)

Down Dog to Uttanasana

Vinyasa with Updog

Ardha Chandrasana - Half Moon -

Ardha Chandra Chapasana - Sugar Cane in the Half Moon

Vinyasa to Pincha Prep (Forearm Balance)

into Picha Plank with Forearm Arms -

Childs Pose

Tree Pose with Twist

Standing Arch Back

Uttanasana to Down Dog

Anejaneasana Thigh Stretch-

Down Dog to Uttanasana

Baby Dancer -

Uttasana to Down Dog

Pigeon Prep with Up Dog Arms

Vinyasa

Jathara Parvitatsana

Happy Baby -

Knee To Chest

Savasana - Corpse Pose

Namaste

ADD your FACE to my facebook group for Hillary's Yoga Practice Podcast

yogamonth 092008 - check it out and see if we are coming to your city.

Join 082009 Yoga Month Facebook Group and turn your passion into action.

?????ARE YOU READY FOR MEXICO?????

GIVE YOURSELF THE GIFT OF YOGA IN PARADISE
Anusara Yoga with Hillary April 6-12, 2008

Heat your body and cool your mind with two Anusara Yoga classes a day, and a SPECIAL BONUS!!! a 3 hr Thai Yoga Massage Class with one of LA's top therapists - Deon De Wet. Also included is a personal thai yoga massage with him to assist you to unwind and enjoy yourself fully.

This retreat is designed for all levels - from those with no yoga experience including if you have physical injuries to more advanced practitioners. Everyboy is welcome to honor their process of unfolding to enjoy their own process of transformation. Between classes you'll have plenty of time to relax on the beach, shop in town, unwind in your beautiful villa or nuture yourself. You are free to make the best choices on your vacation to find the peace that resides within you.

FOR MORE INFORMATION: Check this link or CALL 1-800-603-YOGA (9642)

?????FEELING TECHY?????

PLEASE JOIN MY NETWORKS and OTHER PODCAST:

ADD your FACE to my facebook group for Hillarys Yoga Practice Podcast

me, yogapod!

STRETCH YOURSELF off the mat - Listen to Mudra Moments -

Teachers Mentioned in this Yoga Poga Podcast:

• Naime Jezzeny
• Dr. Michael Beckwith - Agape
• Dr. Douglas Brooks - Rajanaka Tantra
  

check out the amazing - Yogademia blog

-------------------------------------------------------------------------------------------------------------------------

Yoga Sequence for this Level 2/3 Free Anusara Online Yoga Podcast:

Down Dog

Down Dog with Twist -

Straight Leg Lunge then Bring Arms Inside (possibly elbows) -

Down Dog - Plank Pose to Cobra

Uttanasana - Standing Forward Bend (hold calves)

Urdvah Hastasana - Arms Stretched Overhead

Uttanasana- Lift Leg

Samasthiti - Pose of Alignment

Mat to wall then Come to All 4's (hands and knees)

Back Foot Aligns to the wall:

Parsvakonasana - Extended Side Angle

Trikonasana - Triangle

Ardha Chandrasana - Half Moon Pose

Second Side of all 3 poses then goes into Uttanasana

L-Pose

L-Pose Leg Lifted

Handstand

Uttanasana

Shoulder Opener with Wall

Down Dog

Uttanasana with Blanket Roll Under Arches

Malasana - Garland Pose to Bakasana - Crane (AKA Crow)

Back to Chattarunga Dandasana or onto your Belly

Sphinx Pose

Ardha Bekasana to One Armed Dog

Parvritta Balasana - Twisted Child

Balasana - (Pranam) Child's Pose

Ujjayi Breath - Manipulated Breath by Toning the Throat (ocean like sound)

along with Jalandhara Bhanda - Throat/Chin Lock

Parsva Upavista Konasana - Side Angle Pose

Knees To Chest

Savasana

Namaste!

This is great to do before a meeting or an office holiday party to check in and see where you are at perhaps its time to shift your attitude at work or where ever you may be.

•   check it out and see if we are coming to your city! 

• YOU are INVITED to MEXICO to CONNECT w/ OTHER YOGI'S ON THE BEACH APRIL 6-12 2008 MORE DETAILS CLICK HERE SIGN UP AND GET THE EARLY BIRD DISCOUNT!!! SAVE MONEY!!!!

• FEELING TECHY??? PLEASE JOIN MY NETWORKS and OTHER PODCAST:

ADD your FACE to my facebook group for Hillarys Yoga Practice Podcast

me, yogapod!

• Listen to Mudra Moments and hear how yoga is off the mat for yoga teachers Hillary and Elsie Escobar!!!

PLEASE TAKE A COMFORTABLE SEAT :

This may look comfortable but it will cause pain in your back.  

Anusara Yoga Chair Sequence for All Levels (Even If You Have Back Pain):

Sit on Your Chair Halfway Then Turn Your Thighs In

Ardha Hastasana - Stretch One Arm Up at a Time 

Then take Shoulder Stretch (shot with an iPhone) -

Urdvah Hastasana  - Arms Over Head

 1/2 Sun Salutes in Chair - Stretching Up then Folding Over and Looking Up

Take a Twist 2X Each Side

Urdvah Hastasana - Arms Over Head the Interlace Fingers 

Then Stretch Up and Arch to the Side

Tense Body Up and Release with Tounge Out (great to relieve jaw pain) 

Urdvah Hastasana - Stretch Arms Over Head

1/2 Sun Salute

Take A Crossed Legged Pose or Just Sit in Your Seat with Your Heart Lifted 

Meditation

Namaste!

• This is a great community and where I am teaching my 5 week course starting Jan 19th - Embrace, Empower & Evolve with Anusara Yoga.

• Where I mentioned where the theme was inspired from is the class I am presently taking with the amazing Rev. Michael Beckwith from Agape

(another note: churning comes from a teaching from Dr. Douglas Brooks another one of my great teachers. Churning comes from the stories of Shiva Nataraja)

• YOU are INVITED to MEXICO to CONNECT w/ OTHER YOGI'S ON THE BEACH APRIL 6-12 2008 MORE DETAILS CLICK HERE SIGN UP AND GET THE EARLY BIRD DISCOUNT!!! SAVE MONEY!!!!

• FEELING TECHY??? PLEASE JOIN MY NETWORKS and OTHER PODCAST:

ADD your FACE to my facebook group for Hillarys Yoga Practice Podcast

me, yogapod!

• Listen to Mudra Moments and hear how yoga is off the mat for yoga teachers Hillary and Elsie Escobar!!!

Anusara Yoga Level 2/3 Sequence:

Three foundation options for Pincha Mayurasana/Forearm Balance. Try 1, 2 or just do the prep its ok if you don't get up into the pose:

Down Dog, Straight Leg Lunge, Down Dog

Lunge to Straight Leg Parsottonasana Variation

Plank Pose to Chatarunga Dandasana to Cobra

Parsvakonasana- Extended Side Angel w/Hands Clasped Behind Back -

into Trikonasana - Triangle

then Clasp Hand Around Back Holding Thigh

Down Dog with Twist -

Plank to Belly to Salambasana - Clasp Hand Behind You and Lift Up

Down Dog to All 4's

Dolphin to Dolphin Plank to Dolphin

Child's Pose

Pinchamayurasana - Feather of the Peacock/Forearm Balance

1. Pincha Clasped Hands - Here is the foundation for the pose...

(there is an exercise which helps with engaging the legs here)

2. Pincha Blocks for tighter shoulders use 2 block. Another foundation...

3. Pincha Hands on Wall - This is good for tight Shoulders and see the pose...

Child's Pose rest in between each one or after you do your form of the pose.

Down Dog

Pigeon Prep with a Twist

Down Dog to All 4's into a Runner's Lunge

then Hanumanasana - Front Splits

Uttanasana in between Each Side

Parsva Uttanasana - Side Fwd Bend

Baddha Konasana Twist - Bound Angle Twist

to Baddha Konasana- Bound Angle

Paschimottonasana - Seated Fwd Bend

Meditation

Savasana

Namaste! 

YOU are INVITED to MEXICO to CONNECT w/ OTHER YOGI'S ON THE BEACH APRIL 6-12 2008 MORE DETAILS CLICK HERE SIGN UP AND GET THE EARLY BIRD DISCOUNT!!! SAVE MONEY!!!!

FEELING TECHY??? PLEASE JOIN MY NETWORKS:

ADD your FACE to my facebook group for Hillarys Yoga Practice Podcast

Listen in to Mudra Moments and hear how yoga is off the mat for yoga teachers Hillary and Elsie Escobar!!!

This Anusara Yoga in your chair podcast is great for beginners, if you have back pain, or in your office at work. Upload to your ipod and use when you are traveling over the holidays. How cool you can do yoga in your jeans, pajamas or even a suit.

Anusara Yoga Chair Sequence for All Levels, Even Back Pain:

Sit on Your Chair Halfway Then Turn Your Thighs In

Urdvah Hastasana - Stretch Arms Overhead then take Shoulder Stretch

Arms Go Up and Down Moving with Breath

Take a Twist 2X Each Side

Urdvah Hastasana - Arms Over Head

Shoulder Stretch then Arch to the Side

1/2 Sun Salutes in Chair - Stretching Up then Folding Over and Looking Up

Urdvah Hastasana with One Leg Up

1/2 Sun Salute

Ardha Agnistambasana - 1/2 Firelog Pose (Hip Opener then to a Twist)

Supported Uttansana - Standing Fwd Bend with Head on Chair (use a phone book if need be)

Shoulder Stretch

Standing Thigh Stretch

Ustrasana Prep - Sit on Chair Hold Sides and Arch Back Up

Twist

Seated Fwd Bend or Baddha Konasana - Bound Angle Pose

Meditation

Namaste!

Call me to share how you may feel alone and how your practice reminds you that you are connected to something bigger pose you want to work on that I can teach 206.984.0347 - and check out my main website.

• YOU are INVITED to MEXICO to CONNECT w/ OTHER YOGI'S ON THE BEACH APRIL 6-12 2008 MORE DETAILS CLICK HERE

MY SWEET FRIEND Jeffrey Grubb's new collection alchemi sport

alchemi SPORT by Jeffrey Grubb - this jacket is a must have!!!

• FEELING TECHY??? PLEASE JOIN MY NETWORKS:

• ADD your FACE to my facebook group for Hillarys Yoga Practice Podcast

• Listen in to Mudra Moments and hear how yoga is off the mat for yoga teachers Hillary and Elsie Escobar!!!

CHECK OUT the YJ BLOG REVIEW OF MUDRA MOMENTS!!!
• click here : CITY YOGA WORKSHOP for TEACHERS LEARN HOW TO TEACH NEW STUDENTS OF YOGA!!

__________________________________________________________

Anusara Yoga Class Sequence for All Levels of Yoga Students to Strengthen Upper Body and:

Sukasana - Easy Posture

Down Dog to Uttanasana - Standing Fwd Bend


Urdvah Hastasana - Arms Over Heatd to Samasthiti - Pose of Alignment

then Extend One Arm Up Other Down - Scissor Arms to Shoulder Stretch

Uttanasna to Plank to Cobra to Down Dog

Straight Leg Lunge to Uttanasana


Uttanasana to Vira III Legs - Warrior III (Finger Tips on Floor)

Vinyasa

Vira II - Warrior II to Parsvakonasana - Extended Side Angle

Plank to Belly

Stage I Core Work - Salambasana Variations

Cobra to Down Dog to Crescent Pose

Down Dog Bring Knees to Chest

Anjaneasana - Low Lunge to


Parvritta Parsvakonasana - Twisted Extended Side Angle

Uttanasna with a Roll Under Feet -

Stage II Core Work: Navasana - Boat Pose



Ardha Navasana - 1/2 Boat Pose


2X Danurasana - Bow Pose

Child's Pose

Stage III Core Work: On Back Legs Scissored then Crunches

Knees To Chest

Bridge Pose then to Urdvah Danurasana

(or just a second bridge)

Jathara Parvittasana

Happy Baby

Savasana or Meditation

Namaste!

Call me to share what you are cultivating in your life or if there is a pose you want to work on that I can teach 206.984.0347 - and check out my main website.

This episode of Hillary's Yoga Practice is powered by alchemi SPORT by Jeffrey Grubb

alchemi SPORT by Jeffrey Grubb - this jacket is a must have!!!

5 Week Anusara Fundamentals Course

Come to Mexico in April 2008 for an Anusara Yoga Retreat

PLEASE JOIN MY NETWORKS:

.

Listen to Elsie and me talk about yoga off the mat...

Anusara Yoga Class Sequence for All Levels of Yoga Students to Strengthen Upper Body and:

Sukasana - Easy Posture

Child's Pose

All 4's Hands and Knees

Down Dog to Down Dog Split

Child's Pose to All 4's

Lift Opposite Arm and Leg

Down Dog

Plank to Belly

Salambasana Variations

On Back for Supine Chattarunga Dandasana

Down Dog

Plank to Chattarunga Push Ups

Belly to Cobra to Down Dog

Uttanasna the Clasp Hands Stretch Arms Over Head

Samasthiti - Form of Mountain Pose

Urdvah Hastasana - Arms Over Head

Uttanasana - Standing Fwd Bend

Lunge then Twist

Down Dog to Plank to Chattarunga to Cobra

Back to Chattarunga then Child's Pose

L-Pose at Wall to Warrior III

L-Pose with Twist - video of Elsie doing this pose...

[youtube=http://youtube.com/watch?v=ZHPuk2q0egc]

On back Jathara Parvitasana

Suptapadangustasana

Happy Baby

Child's Pose

Meditation or Savasana

Namaste!

Call me to share what is helping you to grow at this time of your life that may be uncomfortable. 206.984.0347 - and check out my main website.

John Friend creator of Anusara Yoga

Cafe Gratitude in San Francisco

5 Week Anusara Fundamentals Course

Come to Mexico in April 2008 for an Anusara Yoga Retreat

PLEASE JOIN MY NETWORKS:

Listen to Elsie and me talk about yoga off the mat...

THANKS KIKI and JANE for THE RECOGNITION!!!!!

Check it out!!!! A sweet write up by Kiki of ... Yogademia

The Yogini From Manila

Anusara Yoga Class Sequence for All Levels of Yoga Students:

Sukasana - Easy Posture

Down Dog Bending Arms and Legs

Uttanasana

Urdvah Hastasana

Uttanasana

Plank Pose to Down Dog

Lunge then Twist

Vinyasa - Plank, Chattarunga to Cobra w/Pelvis on Floor

Lunge

Parsvottonasana Variation with Heel Off the Floor

Uttanasana to Samasthiti

Utkatasana - Chair Pose

Parsvokonasana - Extended Side Angle

Down Dog

Parvritta Parsvokonasana - Revolved Extended Side Angle

Plank Pose on Belly for Cobra

Trikonasana - Triangle Pose

Parsvottonasana to Parvritta Trikonasna - Revloved Triangle

Uttanasana

All 4's onto Elbows for Dolphin (Forearm Balance Prep)

Child's Pose

Gomukhasana - Cow Faced Pose then Twist

Supta Padangustasana

Knees to Chest then Rock Back and Forth on Spine

Savasana

Namaste!

Call me to share what you are doing with the life that you have been gifted. 206.984.0347 - and check out my main site

5 Week Anusara Fundamentals Course CHECK IT OUT!!!

Listen to Elsie and me talk about yoga off the mat..

Come to Mexico in April for an Anusara Yoga Retreat

THANKS KIKI and JANE for THE RECOGNITION!!!!!

Chech it out!!!! A sweet write up by Kiki of ... Yogademia

The Yogini From Manila

Anusara Yoga Class Sequence for All Level Yoga Students:

Tadasana - Mountain Pose

Urdvah Hastasana - Arms Overhead then Interlace Fingers

Side Crescent Stretch

Uttanasana - Standing Fwd Bend

Down Dog into Down Dog Split

Plank - Top of a Push-up then Belly

3X Cobra with Hands Lifted

Down Dog

Vira II - Warrior II then Interlace Fingers and Fold Fwd

(Then you are going to reverse it from fwd bend to warrior II)

Prasarita Padottonasana - Fwd Bend with Wide Stance

Uttanasana

Tree Pose then Jump Switch

Vashistasana to Wild Thing -

Ardha Bekasana to One Armed Dog -

All 4's to Child's Pose

Pigeon Prep

Down Dog

Bridge Pose

Bridge 2x

or Bridge then Urdvah Dhanurasana - Upward Facing Bow

Ardha Mastyendrasana - Seated Twist, Half Lord of the Fish

Baddha Konasana

Savasana

Namaste!

5 Week Anusara Fundamentals Course CHECK IT OUT!!!

Here we are having a blast before our party...

THANKS KIKI and JANE for THE RECOGNITION!!!!!

Yogademia

The Yogini From Manila

Raiders of The Lost Arc

[youtube=http://www.youtube.com/watch?v=hu9yD3LUuko]

Sequence for Level 2/3 Free Yoga Class:

Downward Facing Dog

Salambasana

Down Dog Split

Uttanasana - Standing Fwd Bend

Tadasana to Urdvah Hastasana

Uttanasana

Straight Leg Lunge

Plank Chattarunga to Cobra

Vira II

Down Dog

Vinyasa with Salambasana

Balasana - Child's Pose

2X Handstand - Vrksasanana

Samasthiti - Pose of Alignment

Utkatasana - Chair Pose with a Twist

Vira II - Warrior II into Trikonasana - Triangle

Down Dog to Vashistasana - Side Plank

Vashistasana Variation:

Ardha Chandrasana: Half Moon

Parvritta Ardha Chandrasana - Revolved Half Moon

Vinyasa

Malasana - Garland Pose to Bakasana - Crane to Sirsasana II - Headstand II

Chattarunga (if you can do it)

Down Dog

Pigeon Prep with Twist and Cobra Upper Body Variation -

Down Dog

3X Ustrasana - Camel Pose with Variations

Down Dog to Down Dog Twist -

Janu Sirsasana - Head to Knee Pose

Paschimottanasana - Seated Fwd Bend

Suptapadangustasana Prep

Knees to Chest

Savasana!

Dr. Douglas Brooks

• Elsie Escobar
  

TH001) Yoga Fundamentals (5-Week Module)
Embrace Your Body for Self Empowerment and Transformation with Anusara â Yoga
Faculty: Hillary Rubin
Evenings: Monday 7pm â 10pm
First class: November 5, Last class: December 3
Location Room 1
Course Fee: $175; No Prerequisite

To Sign Up call 310-328-1250

At the kibbutz where Gusta is buried. A sad day of remeberance and the sweetness showed its face as the cemetery is surrounded by banana fields and I felt like doing hanumanasana.

Sequence Level 2:

Lie On Belly in Prone Position

Downward Facing Dog

Uttanasana then Clasped Hands Behind Back for Shoulder Stretch

Eka Pada Uttanasana to Lunge then Vira II

Then Interlace Hands Behind and Fold Forward

Release Clasp and Work your Head Behind Knee

Down Dog then Second Side

Anejaneasana Thigh Stretch

Plank to Belly into the Variation of Makrasana

All 4's then onto Your Back

Bridge Pose then Eka Pada Setubhandasana - One Legged Bridge

Wind Shield Wiper Pose

Supta Padangustasana

Knees to Chest

Savasasana

Namaste!

PLEASE JOIN!!!

• My page on facebook
• Online Yoga Classes and Podcasts Rock! on facebook
• Mudra Moments on facebook
  

YoGeek Workout with Elsie Escobar

Anusara Fundamentals Workshop for 5 Monday's at Agape this Nov-Dec:

TH001) Yoga Fundamentals (5-Week Module)
Embrace Your Body for Self Empowerment and Transformation with Anusara â Yoga
Faculty: Hillary Rubin
Evenings: Monday 7pm â 10pm
First class: November 5, Last class: December 3
Location Room 1
Course Fee: $175; No Prerequisite

To Sign Up call 310-328-1250

Mentioned in this Yoga Podcast:

• Kripalu Yoga Center

Sequence Level 2/3 Yoga Class:

All 4's Hands and Knees

Parvritta Balasana - Twisted Child's Pose

Cat Cow In Between then the Other Side

Down Dog

Down Dog Split to Straight Leg Lunge then take a

Twis into Variation Parvritta Parsvakonasana

Plank, Chattarunga, Cobra

Uttanasana with a Twist

Samasthiti - Sameness Pose or Pose of Alignment

Uttanasana Lunge to Runner's Lunge (baby Hanumanasana)

Vinyasa - Plank, Chattarunga, Cobra

Parsvakonasana - Extended Side Angle

Vinyasa

Ardha Bekasana - 1/2 Frog

Dhanurasana - Bow Pose

Eka Pada Rajakapotasana - Pigeon Prep with Back Bend

Down Dog

Down Dog with Twist

Balasana - Child's Pose

Supine Twist

Knees to Chest

Savasana

Namaste!

Let me know what you want for the next podcast:  206.984.0347

• HANUMAN

• Dr Douglas Brooks :

Me in a one armed handstand 

The sun (surya) rising up through the horizon ....oh its looks like a mango.

This  yoga class podcast is dedicated to the memory of Gusta, my Husband's grandmother who passed away August 13th in her sleep peacefully at the age of 96. She passed just from old age with a life filled with love and beauty. Last year before we were married I met her in Israel. She was pure love. Her life was one that was filled with amazing experiences. I am grateful to have been able to spend time with her and will miss her. We are going to Israel this September for our 1 year anniversary and Gusta was stretching every breath to see me and to have someone actually put you as the meaning behind their breath is an honor. And with this I offer this yoga class to her.

My husband Asaf and Gusta in June 06.

In this Free Yoga Class Podcast:

Yoga Class Sequence- Level2-3

Down Dog

Uttanasana Lift One Leg Up then Stretch Back into A Lunge

Down Dog

Salambasana

Down Dog

Crescent Pose

Surya Namaskar

Pigeon Prep

Surya Namaskar

Parsvottanasana

Down Dog with Twist

Ardha Chandrasana - Half Moon

Vinyasa

Uttanasana Interlace Fingers Stretch Over Head

Vira II - Warrior 2

Surya Namaskar

Vashistasana - Side Plank

Pigeon Prep Thigh Stretch

Anejaneasana- Hanuman's Mother, Soft as Ghee

Setubandha Sarvangasana- Bridge

Urdvah Dhanurasana -Upward Facing Bow

Windshield Wiper Pose

Supta Padangustasana

Happy Baby

Savasana - Corpse Pose

Namaste!

After many days of asking myself this question I realized that I wish to be a compassionate person who is loving and understanding towards others. This was a big choice for me. After a fews days of practicing this I have seen more ease with my relationships to others. If we choose to ask this first then take action we are able to be more responsible yogi's.

In this Yoga Class Podcast :

• Ram Dass - Be Here Now
• Mudra Moments - Check us out new Episode this week!
  

Anusara Yoga Level 2-3 Sequence and Images of Poses:

All 4's

Down Dog

Urdvah Hastasana - Fingers Interlaced Stretching Up

Uttanasana - Standing Fwd Bend

Lunge

Vinyasa - Down Dog, Plank, Chattarunga into Cobra back to Down Dog

Vira I - Warrior One

Vinyasa

Uttanasana

Utkatasana - Chair Pose

Vinyasa

Crescent Pose

Vinyasa with Salambasana

Ostrich Pose

Vinyasa

Samasthiti - Equal Pose

Adho Mukha Vrksasana - Handstand

Tadasana - Mountain Pose

Trikonasana with Bound Top Arm- Triangle Pose

Vinyasa

Ardha Chandrasana - Half Moon Pose

Uttanasana

Malasana - Garland Pose

Uttanasana

Tadasana

Knee Over Ankle Hip Opener (Prep for Eka Pada Galavasana)

Uttansana

Eka Pada Galavasana - One Leg Name for a Sage

Down Dog

Anejaneasana - Low Lunge Backbend (Soft as Ghee)

Vinyasa

Pigeon Prep
Eka Pada Bekasana - Thigh Stretch

Setubhandasana - Bridge Pose

Urdvah Dhanurasana - Upward Facing Pose

Parvritta Balasana - Twisted Childs Pose

Supta Padangustasana

Supta Baddha Konasana - Reclined Bound Angle

Knees to Chest

Savasana

Namaste!

The other day I misplaced my keys and began to feel out of the flow as I became worried. This bump was a great way to become creative and find another way - using another set of keys that I had. We often feel that if we didn't have obstacles in the way everything would flow. But what if that is exactly the inviation to be in the flow and let ourselves become more flexible.

How do you stop the flow coming out of being Anusara (in the flow, current) into Samsara (out of the flow) - call me and leave your connection to this theme at 206.984.0347.

Mentioned in this Free Yoga Podcast:

• Urdvah Dhanurasana - Upward Facing Bow
• Apana Vayu - Downward Flow of Energy
• Samsara - Out of the Flow / Anusara - In the Flow

Yoga Class Sequence: Level 1-2

All 4's

Downward Facing Dog

Wide Uttanasana with Hands Interlaced Behind Back into Uttanasana with Feet Apart

Urdvah Hastasana

Straight Leg Lunge to Anejaneasana

Downward Facing Dog to Plank to Cobra to Downdog

Uttihita Parsvakonasana - Extended Side Angle

Down Dog to Uttanasana (Hold Calf Muscles)

Vrksasana - Tree Pose

Prasarita Padottonasana -

Parvritta Prasarita Padottonasana -

Malasana - Garland Pose

Bakasana - Crane Pose

Malasana to Ardha Pasana - Half Noose

Uttanasana to Tadasana

Trikonasana - Triangle to Ardha Chandrasana - Half Moon

Down Dog to Uttanasana

Agnistambasana - Fire Log Pose or Double Pigeon

(with sickled ankle)

Danurasana - Bow Pose

Parsva Danurasana - On Side

Down Dog

Pigeon Prep to Thigh Stretch -

All 4's Hands and Knees

Danurasana - Bow Pose

Sukhasana with Twist - Easy Posture Twist

Baddha Konasana - Bound Angle

Supta Padagustasana

Knees to Chest

Savasana

Namaste!

The universe expands and contracts and so do we... with this I am happy to introduce part of my expansion - Mudra Moments this is a collaboration with the amazing YoGeek - Elsie Escobar. Enjoy this episode as its our second episode.. for a class you can do one of the many in itunes or check out Elsie's Class - Yoga to Uplift Your Spirits. Enjoy !

In this Free Yoga Podcast:

The many phases of the moon are reflected in our hearts. One paradox is that we actually see the moon from the reflection of the sun, here is the mudra. Even in the word ha-tha sits both the sun and moon.

• moon-cycle discussion
• Iyengar talk
• Relax and Renew by Judith Hansen Lasater
• hip openers
• students crying in class
• yoga teacher having a bad day

Discuss? Leave us a comment
Feedback!!! 206 333 0229

Subscribe and Review us in iTunes :)

Notice in your life if you are not seeing that is right in front of you and send me an email to share hillaryrubin1@gmail.com.

Mentioned in this Yoga Podcast:

• Vishnu
• Sesa

ALSO CHECK OUT a New interview with me and Dr. Nikki Monte from CLICK HERE - Stuck No More Radio on July 12th 2007

Sequence: Level 2/3 Yoga Class Supta Padagustasana

Ardha Happy Baby

Urdvah Hastasana

Uttanasana

Lunge to Crescent Pose

Vinyasa

Down Dog

Vira II - Warrior II

Parsva Konasana

Down Dog

Trikonasana - Triangle

Vinyasa

Garudasana - Eagle Pose into Ardha Chandrasana - Half Moon

Vashistasana - Side Plank

Down Dog

Vinyasa with Salambasana - Locust Pose

Anjaneasana Thigh Stretch -

Ardha Bhekasana -

Down Dog

Agnistambasana- Fire Log

Make sure you arent sickling the foot!

2X Ustrasana - Camel Pose

Dhanurasna - Bow

Setubhandasana - Bridge

Eka Pada Setubhandasna - One Legged

One more Backbend of Choice Maybe Urdvah Dhanurasana -

Windshield Wiper Pose

Supta Padangustasana

Happy Baby -

Knees to Chest

Savasana

Namaste!

Yoga can be fun - Boga Yoga does not always have to serious and we can allow this if we choose to... let yourself have fun and play today.

Check out Linda's Interview and share it with your friends who are new to yoga...

Sequence for this Level 2-3 Yoga Class Podcast:

[You will require a Block and Blanket for this yoga class]

Tadasana - Interlace Hands In Front and Move Torso Around Then Plug In

Urdvah Hastasana with Hands Clasped Over Head

Uttanasana with Hands Clasped Behind Back -

Wide Dog the Bring Legs Together for One Legged Dog -

Step Fwd to a Straight Leg Lunge then Twist -

Down Dog to Lunge then to Parsvottonasana Prep -

Vinyasa

Crescent Pose to Vinyasa

Uttanasana to Tadasana then Hold Knee to Chest

Urdvah Hastasana to Uttanasana

Vinyasa into Warrior II Vinyasa

Warrior II to Reverse Warrior - into Utthita Parsvakonasana - Extended Side Angle

Plank to Chattarunga to Salambasana - (with feet off floor)

Down Dog to Balasana - Child's Pose back into Down Dog

Hop into Ardha Chandrasana - Half Moon

Down Dog into Vashistasana - Side Plank Pose the to Wild Thing Pose

Down Dog to Triangle Pose to Down Dog

Malasana - Garland Pose

Malasana into Bakasana - Crane Pose into Sirsasana II Back into Bakasana

Child's Pose

Tadasana to Uttanasna to Lunge Hip Opener

Anjaneasana - Lunge Backbend

Hanumanasana - Front Splits

Uttanasana

Plank onto Belly to Ardha Bekasana - Thigh Stretch

Danurasana - Bow Pose

Parsva Danurasa -Side Bow Pose

Bridge Pose

Supported Shoulder Stand -

Supine Twist

Down Dog then Twist -

Uttanasana

Baddha Konasana - Bound Angel

On Back Kness to Chest

Supta Baddha Konasana - Supine Bound Angel

Kness to Chest

Savasana

Namaste!

Even when I cannot find the access point of a pose I know with my breath and intention there is a shift which shows me it's possible even if not on this day. Force does not lead us to a place where we are able to connect deeply to ourselves where power is what we hold deep within ourself which can influence and inspire others. When we soften, align and take action to do the best we can there comes a feeling of accomplishment even if we don't get the textbook pose. See how you can empower yourself by taking care of yourself and make choices that support what you believe in on and off your mat

Habitat For Humanity Yogathon at City Yoga - CALL TO DONATE BY SEPT 15th      323-654-2125

Inversions For Beginners at City Yoga 

 Sequence : Level 2/3

All 4's Hands and Knees

Down Dog

Uttanasana

Urdvah Hastasana

Samastithi  then Interlace Hands Strech Palms Up

Shoulder Stretch Interlace Hands Behind Back

Uttanasana

Lunge with Knee on Floor

Uttanasana

Plank Pose to Cobra to Down Dog

Down Dog Split

Vira I - Warrior One

Vinyasa

Vira II - Warrior Two to Parsvakonasana - Extended Side Angle to Trikonasana  - Triangle

Down Dog to Vashistasana  - Side Plank  to Wild Thing Pose

Vinyasa

Balasana - Child's Pose to Down Dog

Lunge with Shoulder/Head Behind Knee 

Eka Pada Koundinyasana

Ardha Chandrasana - Half Moon  to Parvritta Ardha Chandrasana - Revolved Moon

Down Dog

Hasta Padagustasana

Malasana - Garland Pose to Bakasana - Crane Pose 

Child's Pose

Anjaneasana with Thigh Stretch

Seated Hip Opener Agnistambasana Prep - Firelog Prep

Setubhanda - Bridge to Urdvah Danurasana

Windshield Wiper Pose

Baddha Konasana - Bound Angle

Janu Sirsasana - Head to Knee Pose

Upward Facing Child's Pose - Sit with Knees Bent Wrap Arms Around and Lower Head to Knees

Ujjayi Breath

Meditation

Savasana - Corpse Pose

Namaste! 

There are many ways to meditate and I first began using the style of the Self Realization Fellowship but then met my current teacher, Sally Kempton while in teacher training in 2002. At first when I met her I was practicing SRF technique thinking this was the only way and did not even listen to her. At the time I was not open to something new and in some way was rigid but after some time I sat with her again and totally let go and went with her guidance and am happy I did. Today I follow her technique which are beautifully explained in her book The Heart of Meditation .

This episode is dedicated to Sally as she opened me to the possibility of play within my practice of meditation.

Shakti: 1) the divine Mother, the dynamic aspect of the absolute Reality, and the creative force of the universe. 2)All-pervasive, divine spiritual energy

Acroyoga and the amazing Huck Hirsch - he is a gifted teacher who travels around the world teaching and sharing this wonderful practice.

	Huck Hirsch Residence: Los Angeles Birthplace: Brooklyn, NY 323.939.2393 huck@acroyoga.org
After years of enjoying yoga on my own mat, I was so delighted by the AcroYoga vision of yoga practiced in 2s and 3s and 4s...exploring connection and trust and beauty in community makes this playful practice fun and vast and important.God created others for many reasons. AcroYoga invites us to find all of them. Born in Brooklyn. High School of Performing Arts. Amherst College. Many years working in musical theater. Performer. Director. Choreographer. Then I made a film and moved to LA, where I currently teach AcroYoga and Anusara Yoga. And I continue to write about the crazy wonderful journey of living.

[youtube=http://www.youtube.com/watch?v=2wYd0TXUoLQ]

Thank you for this opportunity to experiment, explore and share with you.

Namaste!

My teachers are listed in my blogroll pls check them out Also for the books I mention check out my Amazon Store for great YOGA in NYC check out Elena Brower enjoy her interview . 

NEWS and a GIFT just for YOU!

I have a workshop on YOGA of Health and Healing Sunday June 24th at City Yoga - its FREE!!! Please come if you are in the area I did say its FREE right...

Your feedback, YOU and your practice make a difference in this world.... I am grateful for this wonderful opportunity to make a difference in your life.

Sally Kempton - Check out the 3 Week Breakthrough Meditation

Sally's  book on meditation is in my Amazon Store a must buy for anyone wanting to learn or deepen their practice. 

Sequence: Level 1

All 4's - hands and knees

Cat Cow Warmup

Down Dog

Uttanasana - Standing Fwd Bend

Urdvah Hastasana Then Interlace Fingers Crescent to the Side

Uttanasana to Anejaneasana - Lunge with Knee to Floor

Down Dog to Plank to Chattarunga to Cobra

Lunge with Twist

Uttanasana

Vinyasa

Parsvakonasana

Down Dog to Plank to Salambasana to Down Dog

Vira I - Warrior One

Down Dog to Vinyasa Working Updog

Trikonasana

Plank Pose to Salambasana

Child's Pose to All 4's Lifting Alternate Leg and Arms

Vashistasana

Lunge Hip Opener -

Eka Pada Bhekasana -

On Belly Prone Position Resting Head on Hands Ben Knee Foot Over Knee

Danurasana 2X

Down Dog

Anjaneasana

Down Dog

Ustrasana - Camel Pose

Setubandha - Bridge Pose

Eka Pada Setubhandhasana - One Legged Bridge Pose Lifting One Leg at a Time

Easy Supine Twist

Ardha Mastyendrasana - Half Lord of the Fishes

Baddha Konasana

One Knee to Chest then Both to Chest

Savasana

Namaste!

Take a moment before sitting on your mat and check in to see how much you have grown and see the soil you have tended to and how it has supported you to be who you are. Also, if you are in the process of shifting and moving into a place of freedom to choose who it is you want to be let this be a practice to support, nourish and take you deeper into your beauty.

PLEASE VIEW MY STORY ON A VIDCAST  at 

Sequence: Strong Level 2/3

Sukasana

Balasana - Child's Pose

Adho Mukha Svansana - Downward Facing Dog to Runners Lunge

Pigeon Prep to Dog Pose to Plank Pose

Down Dog to Uttanasana - Standing Fwd Bend

Vrksasana - Tree Pose

Samastithi - Sameness Pose

Urdvah Hastasana to Uttanasana

Trikonasana - Triangle Pose

Vinyasa to Down Dog

Ardha Chandrasana - Half Moon into Parsvakonasana - Extended Side Angle Pose

Down Dog

Hanumanasana

Down Dog to Vinyasa

Ardha Chandrasana

Ardha Chandrachapasana - Sugar Cane in the Half Moon

Down Dog to Uttanasana then Clasp Hands Behind and Extend Over Head

Bhujapidasana - Arm or Shoulder w/Pressure

Tittibhasana - Firefly

Agnistambhasana - Fire Log Pose then Twist

Dandasana - Staff

Triangamukhaipada Paschimottanasana - 1/2 Virasana and 1/2 Fwd Bend

Baddha Konasana - Bound Angle

Down Dog to Uttanasana

Sukhasana 1 minute of Ujjayi Pranayama with Jalandhara Bhanda - Neck Lock Assists More Air to Lungs

Surya Yantrasana - Sun Dial

or you can have the leg in front for the entire sequence

Child's Pose

Meditation

Savasana

Namaste!

I know now that I always had the potential within myself to be a yoga teacher but until it was time for me to find teachers who would show me that it was possible then I was able to connect to my own heart and could actually believe it for myself - this was huge for my growth as a person and only 5 years ago. My love for yoga took me to go deeper into Philosophy and realize that I can study seeing that I was intelligent and it was possible to enjoy learning - thanks to Douglas for his teachings open me to more possibilities than I could ever imagine within myself.

We all can relate when we find gifts that are within that come out on the mat, in conversation, at work or in relationships. Tap into your potential that you were born with and see what your possibilities are and if you look to those who believe in you then let them show you the possibility of becoming more of who you are.

The Mala's: On this great site that one of my friends Jessica Jennings created you can scroll down to the following words - And the next three, from which come the 3 A's, are: then you will see how the Mala's play out in Anusara Yoga.

Anava-mala located in the heart

Karma-mala located in the pelvis

Mayiya-mala located in the 3rd eye

• many thanks for the listing Yoga Everyday

Sequence: Level 2/3

Tadasana

Urdvah Hastasana then interlace fingers and stretch palms up to Samastithi

Uttansana - Standing Fwd Bend to Straight Leg Lunge

Down Dog w/Twist

Vinyasa - Plank, Chatarunga Dandasana , Bhujangasana (cobra)

Lunge Hip Opener Chest to Floor (if possible today)

Vinyasa to Uttanasana

Vira II - Warrior Pose then interlace fingers and fold fwd

Vinyasa

Trikonasana - Triangle Pose

Down Dog to Vasistasana - Side Plank

Childs Pose

2X Adhho Mukha Vrksasana - Handstand REST then try Variation or try this

Vrksasana - Tree Pose

Urdvah Hastasana then do *Vinyasa with Leg Lifted

*option for plank with knee down

Crescent/Vira I - Warrior 1 back Heel Lifted into Vira III - Warrior 3

Down Dog

Uttanasana

Malasana - Garland Pose

Standing Hold Knee to Chest Prep for Padangustasana  then Extent Leg Fwd

Malasana taking it into Pasasana Variation - Ganapati's Noose

Uttanasana to Plank 

Ardha Bhekasana  - Thigh Stretch

Dhanurasana 2X - Bow Pose

Anjaneasana 2X - Low Lunge Backbend

Down Dog

Pigeon Prep then Twist

Balasana - Child's Pose 

Knee to Chest  then Both Knees into Chest

Savasana

Namaste!

I invite you to see all that you have experienced as a gift, your life as a gift, and that you are a gift allow each one to be a portal to greater awareness. About 11 years ago being diagnosed with MS could of been a sentence to suffer but I used the yoga to turn it around and make something good out of it deepening the value of my life.

Sanskrit: Bhakti - Devotion, Laghima - Lightness, Kalyanamitra - Spiritual Friend

Hanuman

Vastus Medialis - Psoas -

Sequence: Level 2/3

All 4's to Down Dog to Uttanasana with a blanket under the arches

Urdvah Hastasana to Uttanasana to Straight Leg Lunge with Blanket under arch

Down Dog to Plank to Chattarunga or Your Belly into Cobra Pose

Crescent Pose Also Known as Vira I with back heel lifted

Down Dog to Uttanasana to Samastithi

Uttanasana with Blanket Roll

Down Dog to Crescent Pose

Vinyasa

Down Dog to Uttanasana with Blanket Under Arches

Parsvakonasana with Blanket Under Front Foot Arch

Vinyasa to Uttanasana Blanket Roll in Hips

Samasthiti to Urdvah Hastasana

2X Pincha Mayurasana Prep- Feather of the Peacock/Dolphin

Balasana - Child's Pose to Down Dog

Trikonasana with Blanket Under Arch

Uttanasana with Blanket at Hips

Lunge to a Twist in Lunge to Ardha Chandrasana

Vinyasa

Pigeon Prep with Blanket Edge in Hip

Down Dog to Eka Pada

Uttanasana to Runners Lunge

2x Hanumanasana

Uttanasana

Sukhasana - Easy Seated Pose

Parvritta Sukhasana - Seated Easy Twist

Sukhasana with Fwd Bend

Meditation or Savasana

Namaste!

What I love about the yoga is it's everywhere always taking us deeper into what we value and if we tune into the flow of our heart we can find the joy that resides inside and have an even brighter more beautiful expression. Being creative, resourceful and finding what I value allowed me to do yoga without even rolling out my mat totally cool- all in all enjoying the lila tandava (the dance of play). Find how you can do what you love and tap into something more within to see what you have already and begin to use your resources to empower yourself and enjoy your gifts on and off your mat.

  this is the SErratus Anterior that I mention when in Down Dog to extend from

 Sanskrit: Sri: Beauty Mudhya: Middle Vikrukti: Crooked or Assymetrical Ganesh: Elephant God and Son of Siva

•  For cool tunes to listen to trip hop and not lots of chatting check out   Daves's Lounge

All 4's Hands and Knees

Down Dog - Bend Elbows to Side 3x and Bend Knees Taking Top of Thighs Back 3X

Uttanasana - Standing Fwd Bend - Look Fwd 5x

Urdvah Hastasana to Uttanasana Lifting One Leg to Eka Pada Uttanasana

Plank, Chattarunga Dandasana, to Bhujangasana - Cobra to Down Dog

Uttanasana to Urdvah Hastasana

Standing on One Leg Holding Your Shin

Uttanasana to Crescent Pose to Vinyasa

Down Dog to Eka Hasta to Eka Pada

Uttanasana - Hold Calves with Bent Legs Opens Hamstrings

Samasthiti to Uttanasana to Vira I

Vinyasa to Second Side Down Dog Working Towards Handstand Prep

L-Pose

Handstand

Samasthiti to Vrksasana - Tree Pose to Samasthiti to Urdvah Hastasana

Trikonasana - Triangle Pose

Ardha Chandrasana - Half Moon

Parvritta Ardha Chandrasana - Twisted Half Moon Open Back into Ardha Chandrasana to Trikonasana

Uttanasana

Virasana - Hero Pose

to Supta Virasana - Reclining Back

Down Dog

Lunge Hip Opener Knee Down or Up 

Anejaneasana  to  Monkey Lunge Hands Come to the Floor

Usttrasana - Camel Pose

Setubhandasana - Bridge Pose to Eka Pada Setubhandasana

Urdvah Dhanurasana 2X - Upward Facing Bow

Easy Supine Twist

Suptapadangustasana

Knees to Chest

Savasana - Corpse Pose

Namaste!

When spring comes around its a wonderful time to cleanse and create space for new opportunities as we transition into our fullest expression. With our busy lives we forget to look up to take in beauty around us or even look into ourselves to recognize it dwells there as well. When we are pulled in to many directions we tend to loose our footing if we are not grounded - this is like doing twists. From a steady base there is the opportunity to ground down, hug in then churn and move things around a bit to enjoy the unexpected on and off the mat.

What I love about twists is that they are subtle and powerful, neutralizing and cleansing as they do their work. In twists we are breathing more into one lung and when we come out our organs are flushed with new blood - the power of healing with yoga.

See if you can do this practice 2 -3 times this week and discover the opening your body will have along with the tapping into your core or power. Also, you can be creative and do this with another 30 min practice skip savasana and do backbend sequence or arm balances if you desire a one hour practice.

Sanskrit: Purna: Fullness, To fill, Perfection Sukha: ease Duhka: Suffering

If you have not see this please watch my vidcast and share with a friend, thnx.

Sequence: All Levels

Adho Mukha Svasana - Down Dog to Uttanasana - Standing Fwd Bend

Down Dog with Twist Holding Opposite Shin or Thigh

Plank to Belly then to Cobra Hands off Floor then Regular Cobra with Hands on Floor

Down Dog to Straight Leg Lunge place Knee on Floor and Twist to Down Dog

Vinyasa to Nagani Madasana - Intoxicated Cobra (keep elbows bent arms strong so your chest can be free to move)

Down Dog to Uttansana to Urdvah Hastasana

Cross One Ankle over the other and Fold Fwd to Uttanasana

then Walk to the Side of the Foot In Front

Down Dog

Crescent Pose the Twist Upper Body

Vinyasa

Parsvakonasana to Down Dog

Vira I- Warrior I to Parvritta Parsvakonasana (heel up or down)

Eka Pada Rajakapotasana to Parvritta Eka Pada Rajakapotasana

Down Dog

Twisted Thigh Stretch Holding Opposite Foot to Bent Leg

Down Dog

Triangomhkaipada Paschimottanasana Then do the Twist

Baddha Konasana

Janusirsasana

Kness to Chest

Meditation or Savasana

Namaste!

• Power Yoga
• Iyengar Yoga

CITY YOGA CHECK IT OUT!!!! Come and play at my Workshop this Sunday:

Demystifying Arm Balances 12:30-3:30 Sun April 29th

Please check out my new vidcast where I share about how I came to teach and guide others to heal (for books I mention click on the amazon store link)

FOR VIDEOS FEATURING YOGA CHECK OUT CHANNEL YOGA

A MOMENT OF GRATITUDE :

THANK YOU YOGI TIMES for the write up on pg 85 in the April ISSUE!!!!

Please check out my new vidcast at (for the books I mention check out my Amazon Store)

me & the rev. apres yoga at the Agape spring meditation retreat in rancho palos verdes, ca

"Real Success is coming to knowing yourself to share your gift with the world" -

Rev. Micheal Beckwith

Sequence: Level 1

Restorative Heart Opener with a Blanket or Blocks

Extended Balasana - Extended Child's Pose

All 4's for Cat Cow Pose

Downward Facing Dog - Bending knees and Working the Top of Thighs Back 3X

Plank Pose to Cobra Pose to a Wide Uttanasna taking the Heart Fwd 3X

Uttansana to Vira III Leg Prep to Straight Leg Lunge

Plank to Chattarunga to Cobra

Utthita Parsvakonasana - Stage one or Full Pose

Vinyasa

Second Side

Plank Down to Your Belly Eka Pada Bhekasana (also Ardha) to Child's Pose

Agnistambasana - Fire Log Pose Pose of the God Agni (fire)

Setubhanda - Bridge Pose

Supta Padangustasana

Supine Twist Easy Twist to Each Side

Knees to Chest

Savasana

Namaste!

I was inspired by this conversation and could of kept the interview going much longer as Brian share moe of his healing journey taking it back to the mat being able to be with himself, not in competition (with anyone including himself) and seeing that every moment is an opportunity to grow.

• Kundalini Yoga
• Peter Levine - Somatic Healing
• Advaita Vendanta
  

Please check out his work and see the many services that Brian offers through

the Enlightened Concierge .

Please browse, become inspired and support my new online store

(the mugs are my fav).....

If you didn't catch my interview on Yoga Peeps pls CLICK on the icon its a lot of fun..

thanks to mary-alice q. for her great gift of picture taking and for her cont'd support (check out her site she is an amazing ayurvedic practitioner.. xo

As we step into spring and move forward transitioning from the darker days to the lighter days see if you can find some personal time to honor your process, your bod, your heart - basically your yoga. Notice what is coming to fruition and what still in a stage of evolution. My teachers have said to me in many ways that inside we all have potential that is like a bija (seed), which is filled with possibilities now take note of what the soil of your awareness is in which these seeds are being cultivated in.

After going through my own process of teaching for 5 years and becoming a certified Anusara teacher, I have learned that there is not just one way to do anything that there are many ways honoring our way of unfolding that works for each of us. When we give ourselves permission to be, to nurture, to see where we are in the process we are able to find ease on and off the mat.

Enjoy the beauty of spring and see in nature how each tree, bud and blade of grass expresses itself in its own way just as you do.

Check out the interview with Damon
and for a longer class about Spring with Elsie from Elsie's Yoga Class

Sequence Level 2-3:

Sukhasana
Balasana - Extended Child Pose, Slow Transition to Downward Facing Dog
Down Dog Split - Squared Hips then take Knee to Chest and Extend Back
Plank Pose to Belly to Salambasana
Down Dog to Uttanasana -  moving 1/2 fwd 3X
Urdvah Hastasana to Uttanasana
Straight Leg Lunge to Twist then Straighten Leg for Parvritta Trikonasana Variation
Vinyasa
Vira II to Reverse Warrior back through Vira II then Clasp Arms Behind

and Fold Fwd Ostrich Pose
Vinyasa
Uttanasana
Malasana - Garland Pose Take a Squat (pls place a blanket under heels if lifted)
Bakasana  - Crane Pose (working core arms bent and straighten)
Uttansana
Urdvah Prasarita Eka Padasana Standing Splits to Handstand
Uttanansa
Down Dog
Straight Leg Lunge with Shoulder under Knee
Parsvottonasa Variation with Back Heel Lifted
Uttansana
Eka Pada Koundinyasana II
Balasana done Extended Childs Pose
Supta Padangustasana
Supine Twist - Grape Vine Legs
Core Work - Legs Lifted with Hands Behind Head then Lower
Knees to Chest
Savasana or Meditation

Namaste!

special thanks to elsie for her awesome pics... and to Robin from Inner Freedom

Om Namah Sivaya Guruve - the first line to the Anusara Invocation

translation: I offer myself to Lord Shiva, the Auspicious One, who is the True Teacher within and without

please click the pic to be led to the store

I am excited to share with you - Hillary's Yoga Practice Podcast Store in beta. Please shop, support and enjoy the practice with these fun items I chose for you. (more to come)

• Vij's Indian Experience
• Phresh Spa + Wellness Club
• Ganesh The God of Obstacles

PLEASE LISTEN AND SUBSCRIBE TO YOGA PEEPS - ENJOY MY INTERVIEW WITH LARA HEDIN

• Pangea Organics
  
• The Oprah Winfrey Leadership Academy

Focal Point: Where energy is gathered, moves into and moves out of in every pose. There are 3 focal points: the upper palette, bottom of the heart, core of the pelvis. Each point is the metaphor for the heart as the focal point changes in each pose.

Sequence : All Levels

Sukasana - Easy Pose to All 4's then Downward Facing Dog

Down Dog Splits Lifting One Leg at a Time

Uttanasana - Standing fwd Bend

Then Take a Wider Stance with Hands Clasped Extended Over Your Head- Shoulder Opener

Tadasana - Mountain Pose

Urdvah Hastasana

Uttanasana - Extending fwd 4 times

Plank Pose - to Chattarunga - to Bhujangasana - Cobra Pose then Down Dog

Uttanasana to Urvah Hastasana

Surya Namaskar

Straight Leg Lunge to Crescent or Vira 1 - Warrior 1

Parvritta Parsvakonasana Variation with knee to floor with twist - Lift Leg Up if Possible

Surya Namaskar

Down Dog to Straight Leg Lunge

From the Lunge Straighten to Parsvottanasna Variation and Bend 3X

Surya Namaskar

Down Dog

Pigeon Prep to Thigh Stretch

Down Dog

Vashistasana - Side Plank Pose

Down Dog to Plank to Sphinx Pose

Salambasana Pose Variation 2x

Makrasana

Down Dog the hold ankle, calf or thigh for twist

Uttanasana

Supta Padangustasana

Meditation or Savasana

Namaste!

Special thanks to Elsie for Pics...

Yoga does help running - YEAH! She was 20 minutes better in her timing this marathon than her first one a year ago- way to go Emily. Her yoga practice has taught her to be in the moment as she is running seeing that every step is important which has enriched life for her in many ways appreciating how yoga supports her love of running. In her words - they go hand in hand.

Emily will be doing a triatholon for The Lukemia & Lymphoma Society Team in Training - to raise money for this cause this June

please click and sponsor her

• Anusara Yoga
  
• Yoga Breath known as Ujjayi Breath
• The benefits of Yoga for Runners
• Yoga for Geeks with Sara Pullman
• The Accidental Yogist
• The Run Podcast

Click to subscribe and Listen

This week March 15th I am interviewed by Lara of Yoga Peeps - it's a fun conversation she rocks yogini style!

A special thanks to Gayle and Kelsy for helping with our pic of hasta padagustasana over at City Yoga.

Before you do you do your practice, I invite you to check in to see if you have the tendency to just push through and not listen to your body and perhaps you can deepen your awareness by creating a space to let the world come to you and receive.

CHECK OUT: Yoga Peeps on March 15th Lara Crestone interviewed me, bless her!

LULULEMON in Santa Monica this wed at 7pm till 8pm I am teaching class

Thank you Elsie for your sweet pics...

Sanskrit: Shakti - Energy, creativity, Ujjayi (triumphantly uprising)

Sequence: Level 1/2

All 4's

Down Dog

Uttanasana

Samasthiti

Urdvah Hastasana

Uttanasana

Deep Lunge with Longer Stance with Chattarunga Arms

Plank to Down dog to Plank to Downdog to Plank to Chattarunga to Cobra

Down dog to Uttananasana

Surya Namaskar

Uttanasana - walk arms to side twist

Surya Namaskar with Upward Facing Dog

Downward Facing Dog

Virabahdrasana One - Warrior One

Vinyasa to Second Side Warrior One

Down Dog to Uttanasana to Wide Uttanasana with Shoulder Stretch

Urdvah Hastasana

Uttanasana

Crescent Pose with Arms Flowing Up and Back to Anjali Mudra 3X

Jump and switch Second Side

Vinyasa

Down Dog to Vashistasana

Balasana to Down Dog

Vira 2 - Warrior 2 to Uttitha Parsvakonasana back to Vira 2 back to Uttita Parsvakonasana back to Vira 2

Vinyasa

Down Dog with Twist Holding Shin or Thigh of Opposite leg

Virasana with Ujjayi Breath

Runners Lunge

Eka Pada Rajakapotasana Prep - Pigeon Prep

Downward Facing Dog

Eka Pada Rajakapotasana Prep with twist

Hanumanasana - front splits (I said 2x but we didnt do it you can if you'd like)

Downward Facing Dog to Uttanasana

Sukasana Twist then Fold Forward then Switch Cross and then Do Both Sides Again with Fwd Fold

Happy Baby

Knees to Chest

Savasana

Namaste!

• In Sikh Traditions it is used I also found a book that the Author Ilene Segalove who wrote a book about it.
• Dr. Judith Orloff - she is a master of intuition
• Chai Tea Recipe from Dr. Lad
  

PLEASE COME TO LULULEMON WED MARCH 7th @ 7pm FREE CLASS!

Photo Note: Lisa and I in a partner variation of Parvritta Janu Sirsasana with my puppy Mala and her fav bird toy

Today, I invite you to see how your life is a blessing and there is nothing to get out of but to go in and creatively step into your life, the world we want to live in by applying our intention with right action. I invite you to see that you did nothing wrong to be here but that the divine chose to be you and that you have the opportunity to enjoy being in this marvelous body.

Tantra offered me the perspective to see that we are not stuck in a yoga that is filled with dogma of what we have to do but that we choose what we do to create our life. Contemplate about life not being a set of rules to design your outcomes but that you can find your way to discover that many opportunities to change the way you are becoming even better using right action to live more fully on and off your mat.

• Buddist Definition of Karma
• The Bhagavad Gita
• A good version of the Bhagavad Gita to study by W. Sargeant
• Karma Cookie
• Dogma
• I said Kant but it was Kierkegaard
• My inversion Workshop Feb 28th in LA @ City Yoga
  
• Maha Mondo, Accidental Yogist, Cupcakes & Yoga, Bobbi Fabian
• Elsie's Yoga Class Podcast - check her out her classes are great!

Sanskrit: Dharma: personal duty, Seva: selfless service, Biga: seed

Sequence Level 1:

Balasana - Child's Pose

All 4's to Cat/Cow Pose

Down Dog

Straight leg lunge to Crescent Pose Prep

Plank to Salabasana then Cobra - Bhujangasana/Upward Facing Dog

Uttanasana up to Tadasana

Uttanasna to Crescent Pose

Vinyasa

Virabhadrasana II - Warrior II then to

Ostrich pose w/hands clasped behind back

Vinyasa

Uttitha Parsvakonasana - Extended Side Angle

Down Dog to Uttanasana to Samasthiti

Adho Mukha Vrksasana - Handstand

Down Dog to Trikonasana

Parsvottonasana

Down Dog

Virabhadrasana 1 - Warrior I to

Parvritta Parsvakonasana - Twisted Side Angel Pose

Downward Facing Dog

Pigeon Prep with Thigh Stretch

Agnistambasana - Fire Log Pose sweet elsie (sickled foot)

Purvottanasana - Table Top Pose 2X

Wild Thing Pose -

Setubhanda - Bridge Pose or Urdvah Dhanurasana - Upward Facing Bow(pics on the way with blanket)

Sukhasana Twist - Easy Seated Pose with Twist

Janu Sirsasana - Head to Knee

Agnistambasana - Fire Log

Balasana - Childs Pose

Savasana - Corpse

Namaste!

Happy 5th Birthday to Vira Yoga which is really exciting to be part of and auspicious to share my 5th year of teaching with. Now Elena is a wife, mother, teacher and business owner together we hear how yoga helps her to listen and how she experience's the world moving towards her.

• Yoga Zone, Ishta Yoga, Allen Finger
• Cyndi Lee, Om Yoga Center
  
• John Friend, Anusara Yoga

fun note: I had my camera but the battery was dead. Yeah! for technology and camera phones thanks to Boru for taking this sweet Tree Pose @ Vira

Sanskrit: Chin mudra or Om mudra

Sequence Level 2 :

Downward facing dog with split and twist

Straight leg lunge

Down Dog

Uttanasana

Urdvah Hastasana

Shoulder opener hands clasped behind back then fold fwd to Uttanasana

Plank to Vinyasa

Crescent Pose

Vinyasa

Utthita Parsvakonasana - Stage one, full pose or bounded variation-

Vinyasa going thru Chattarunga back through to Down Dog

Trikonasana

Prasarita Padottonasana - hands clasped

Uttanasana

Malasana - (garland) to Bakasana - crane also known as crow

then back to Malasana

Uttanasana

Samasthiti

Vinyasa

Plank to Vashistasana -

Down Dog

Parsvottonasana to Parvritta Parsvottonasana (w/blocks or not)

Down Dog

Vashistasana - second stage leg lifted or with tree pose legs-

Down Dog

Eka Pada Rajakapostasana - pigeon prep then to a Twisted variation

Down Dog

Anjanasana Thigh Stretch -

Setubhanda - bridge pose

Urdvah Dhanurasana 3X - with choice of eka pada (one foot) and eka hasta (one hand) for #3

Supine Twist

Baddha Konasana

Triangamukha Paschimottonasana

Sukasana

Meditation

Savasana

Namaste!

• PLEASE SIGN UP FOR Elsie's Yoga Classes in iTUNES & CHECK OUT HER SITE!!!!
• Lululemon
• Chip in to help this charity for Elsie's B'day Celebration - CORAZON DI VIDA
• Our location for the interview with calypso music was @ - The Center for Yoga - Yoga Works
• Now I teach at the time that we practiced at City Yoga

Traditionally the definition can be read through these links: Nitya Karmas and Kaamya Karmas.

How I am using these words is in relation to our everyday life outside of Hindu life which translates quite nicely. This was how I was taught by my teacher, Dr. Douglas Brooks.

Links: Elsie's Yoga Kula , High Road Tee's (in photos) , Yoga Chocolate 

My puppy Mala -

Sanskrit: Karma - action , Prana - life force

Sequence Level 2:

Downward Facing Dog

Downward Facing Dog Splits

Uttanasana

Ardha Uttananasana

Sun Salutations also known as Vinyasa

Crescent Pose

Vinyasa

Utthita Parsvakonasana

Vinyasa

Ardha Chandrasana to Trikonasana

Prasarita Paddottonasana with Clasped Hands Behind You into a Twist to Each Side

Uttanasana

Pada Hastasana -

Hasta Padangustasana

Uttasana

Samasthiti

L-Pose at the Wall

Balasana - Childs Pose

Baddha Parsavakonasana - Bound Extended Side Angle Pose

Downward Facing Dog

Eka Pada Rajakapotasana Prep - Pigeon Prep

Downward Facing Dog

Anjaneasana Thigh Stretch - Low Lunge with Thigh Stretch

Dhanurasana 2X - Bow Pose

Parsva Dhanurasana

Parvritta Balasana - Twisted Childs Pose

Extended Childs Pose

Navasana - Boat Pose to

Ardha Navasana - 1/2 Boat Pose

Setubhanda - Bridge Pose

Supta Padangustasana

Meditatation

Savasana

Yoga makes her feel beautiful and I love how she shares a deeper part of herself with us over our conversation about the practice of yoga.

• High Road Tee's - cool yogini wear - pls check them out!
• Learnoutloud.com 

THIS EPISODE IS POWERED  by Liquid OM

• Elsie' s Yoga Kula
• Survey on Resolution LA Times
• My podcast class on Reacting vs Responding
• Sacrum
• Psoas
• Pubic Bone

Anusara Termonology

Please watch this for an audio explaining the 5 Principles Of Alignment

• Muscle Energy - An embrace of the skin to muscle, muscle to bone. We hug into the midline creating stability honoring ourselves and keeping the body safely engaged.
• Inner Spiral - A spiral flow of energy that begins at the center arch of the foot and moves up the leg taking the thighs back and widening them. Third component is broadening which makes more space.
• Organic Energy - From the core we extend and expand lengthening the bones without loosing the muscle engergy
• Calf Loop - Energy flows from the back of the ankle up the calf muscle and goes fwd to front of down to the front of the ankle and back through

Sanskrit: Anajali - offering Svadhyaya - self study

Sequence Level 1-2:

Sukhasana - Easy Posture

Tadasana - Mountain

Urdvah Hastasana - Upward Stretching of Hands

Uttanasana - Standing Fwd Bend
Lunge with hands inside the foot back leg stays lifted if not able to lower knee to floor

Downdog to Vinyasa = Plank Pose - Chattarungadandasana - Cobra- Downdog

Uttanasana

Tadasana

Vinyasa with Cobra /Upward Facing Dog

Crescent Pose Then to a Twist Variation of Parvritta Parsvakonasana - Revolved Extended Side Angle

Vinyasa

Utthita Parsvakonasana - Extended Side Angle

Utthita Trikonasana - Triangle

Ardha Chandrasana - Half Moon

Parvritta Ardha Chandrasana - Twiste/Revolved Half Moon

Uttanasana

Adho Mukha Vrksasana - Handstand

Uttanasana or Balasana - Child Pose

Standing Hip Opener -

Eka Pada Galavasana - Stage One Stage Two

Down Dog

Uttanasana

2nd Side

Eka Pada Rajakapotasana - Pigeon Prep

Then to Thigh Stretch

Down Dog

Anjaneasana - Backbend Lunge

Down Dog

Ustrasana - Stage One Stage Two

Setubandha - Bridge Pose

Urdvah Danurasana -Upward Facing Bow

Supta Padangustasana with Leg Out to Side and Twist Across Body

Knees to Chest

Savasana

Namaste!

We shared stories and practiced in her sweet studio which she allowed us to do for both days - sweet huh? I also stopped in their store Bhavantu ran by the cool Catherine Nation - a fashion yogini as well and ate at her husbands cafe Iron Pan - it's worth just a drive to chow down fantastic eats.

Links:

• Lulu Bhanda's - great pages inside click on Channel Yoga to see some great videos of Yoga

• Endometriosis
  
• Multiple Sclerosis
• Christina McLeod of Yoga Source in Palo Alto note: looks like she does not own the studio to date
• Erich Schiffman
• Dana Flynn, Laughing Lotus NYC

Sanskrit words:

Guru - teacher or weighty one Savasana - corpse pose Ashtanga - means 8 or referred to 8 limbs of yoga along with it being a style of yoga Asana - pose or posture of your heart

Photo: Kira and I in partner navansa (boat pose) in her sweet studio...

I have looked back on this year to see the many things of have done for the first time - all which took my focus and energy to find my endless wellspring of strength and courage. After we take steps into the unknown, we take steps into a pool of fear, we take steps into our heart which allows us to grow and become the person we choose to be. Always remember YOU are NOT ALONE!!! Many have walked the path you have and if that confronts you use this as the fuel for 2007 to do new poses, make new friends, or perhaps forgive that one person you haven't yet.

Remember these are suggestions and you are not obligated by any means as you are FREE to choose..

I chose to stay on the floor for the most part in seated poses to take us in out and twisted around all to find where this courage you have lies. Appreciate what you did this year, revel in that and now there is an even stronger base to step into the fire to transform, evolve and enjoy the life you desire to live.

Meet the Yogi's you are practicing with Gio and Christine   LOVE YOU GUYS!

Sequence: Level 1/2

Sukhasana - Easy Posture

Balasana - Extended Childs Pose w/ Arms Overhead

All 4's - Hands and Knees

Adho Mukha Svanasana - Downward Dog

Uttanasana - Standing Fwd Bend

Straight Leg Lunge

Adho Mukha Svanasana - Downward Dog

Uttanasa with Hands Clasped Behind the Back - Knuckles Facing Up

Down Dog

Balasana - childs pose

Dandasana - Staff Pose

Janu Sirsasana - Head to Knee Pose

Bhaddha Konasana - Restrained Cobblers Pose (this is how indian cobblers sit)

Parsva Uptavista Konasana - Side (torso over leg) Wide Angle Pose

Uptavista Konasana - Wide Angle Pose

Bhaddha Konasana

Sukhasana with a Twist

Down Dog

Eka Pada Rajakapotasana Prep - Pigeon Prep
Eka Pada Rajakapotasana Prep with prayer twist

Balasana - Childs Pose

All 4's Knees Crossed In Front Prep for Gomukhasana-

Gomukhasana - Cow Faced Pose

Gomukhasana - With a Twist Opposite Elbow to Knee

Paschimottanasana - Seated Fwd Bend

Ardha Paschimottasana - Seated Fwd Bend with Tree Pose Leg 

Krounchasana - Heron (the bird)

Triangamukhaipada Gomukhasana -One Leg in Gomukha other Extended out

On Back Knees to Chest

Supta Padangusthasana - Supine

Supta Padangustasana w/Leg Out to Side and Across Body in a Twist

Knees To Chest

Supta Baddha Konasana - Supine Cobblers Pose

Savasana

Namaste!

• Beyond Yoga
• Tara Guber (her mother def had an influence) - Yoga Ed
• Alan Finger
• Power Yoga
• City Yoga

note: you may hear more of my breath with a new mic - thank you Gayle

In this episode I mention a Tantric way of looking at the breath in the form of the goddess/universe and you are co-participating with her as you inhale and exhale. WOW - is right that was my response until I went deeper and actually found comfort in the thought and reality of it.

• I must thank my sweet teacher who poetically taught me this beautiful teaching of breath. (Douglas Brooks is my teacher of Rajanka Tantra) Soon he will have a book out titled Rajanaka Heart.

• "The breath ties the soul to the body"- Paramahansa Yogananada click to find his book Autobiograpy of a Yogi

Sanskrit Vocabulary: Shakti - divine feminine /expression Prana - Life force

Muscle Energy described on Vira Yoga's Site (nyc studio) Anusara Yoga in Wikipedia

COOL INFO: Did you know that dolphins choose to breathe and never sleep... they are always in the moment of the breath perhaps they are the goddess consciously breathing us?

Source - The History Channel Dolphins have conscious breath... always breathing by choice.. always doing yoga...

Sequence: Level 1

Adho Mukha Svanasana - Downward Facing Dog

Wide Legged Uttanasana - Standing Fwd Bend

Urdvah Hastasana in Tadasana - Arms Overhead

Plank Pose

Chatarunga Dandanasana

Down Dog 5 Breaths

Uttanasana - Samastithi - Urdvah Hastasana

Straight Leg Lunge

Down Dog - Uttanasana - Urdvah Hastasana

Crescent Pose then Twist to Variation of Parsvakonasana

Vinyasa (Plank Pose, Cobra, Downdog)

Utthita Parsvakonasana - Extended Side Angle Pose

Vinyasa - Down Dog

Balasana - Childs Pose Extended Arms

All Fours Hands & Knees

Down Dog

Virabhadrasana II - Warrior II

Utthita Trikonasana - Triangle Pose

Prasarita Paddotanasana with Hands Clasped Behind the Back

Samasthiti

2 Adho Mukha Vrksasana - Handstand 2X

Balasana - Childs Pose

Vrksasana - Tree Pose arms float up and down then a twist (hug to midline)

Urdvah Hastasana in Tadasana

Uttanasana

Kneeling Thigh Stretch

Down Dog

Eka Pada Rajakapotasana Prep - Pigeon Prep

Down Dog

Dhanurasana - Bow Pose 2X

Parsva Dhanurasana - Bow Pose on The Side

Down Dog

Parsvottanasana

Uttanasana

Janu Sirsasana

Paschimottanasana

Savasana

Namaste!

• Yoga Groundwork - a site that talks about some points of Anusara this site is very well done & a great resource. Thanks Jessica.
  

* In Picture Hillary (wearing wild holdiday pants by Enerchi) & Linda strike partner Tree pose after our interview.

Taking this to my mat into my practice I could see how I move fast in a pose almost like a reaction instead of staying with my breath working through it. As the holidays come closer check to see if you are moving from your ego body or your bigger sense of the whole this is a great practice especially when in a place of discomfort. Yoga is about responding with knowledge and from a space of feeling connected to something bigger inside and out to do this in the practice we initiate the poses from the back body allowing the front to be soft and sensitive.

Sanskrit Vocabulary: Anugraha: grace Dristhi: gaze Svadhyaya: self study

Style of Yoga I teach: Anusara Yoga

Sequence: Level 1/2

• Sukasana

  Downward Facing Dog

  Uttanasana - standing fwd bend

  1/2 Sun Salutes = Urdvah Hastasana (arms over head) to Uttanasana extending out from pelvis then coming up

  Straight Leg Lunge then a Twist with torso facing the leg (variation of parvritta parsvakonasana)

  Vinyasa/Sun Salutes = Downward Facing Dog - Plank - Chatturanga Dandasana

  Crescent Pose - variation with knee on floor if required

  Uttanasana - standing fwd bend

  Samasthiti

  Urdvah Hastasana

  Uttanasana

  Vinyasa/Sun Salute

  Utthita Parsvakonasana

  Vinyasa/Sun Salute

  Wide Stance Uttansana with hands clasped behind back or with a strap

  Down Dog

  Dolphin Pose :

  Balasana - childs pose

  Down Dog

  Ardha Chandrasana - half moon pose

  Trikonasana - triangle pose

  Vashistasana: side plank variation with foot in front
  

  note: shoulder behind wrist hips lifted

  Down Dog

  Eka Pada Rajakapotasana Prep - pigeon prep note: knee wider to the side than hip

  Kneeling Thigh Stretch

  Uttanasana

  Tadasana - mountain pose

  Knee to chest standing on one leg

  Purvottasana 3 X- table top pose note: hands face fwd opened a little bit index finger pointed fwd

  Jathara Parivartanasana: supine twist arms in cactus position

  Knees to Chest

  Supta Padangustasana - lying on your back with one leg on the floor other lifted with hands behind this leg

  Knees to Chest

  Savasana

  Namaste!

  Dolphin Pose

• Vashistasana

• Jathara Parivartanasana

Sequence: Level 1/2

Sukasana

Downward Facing Dog

Uttanasana - standing fwd bend

1/2 Sun Salutes = Urdvah Hastasana (arms over head) to Uttanasana extending out from pelvis then coming up

Straight Leg Lunge then a Twist with torso facing the leg (variation of parvritta parsvakonasana)

Vinyasa/Sun Salutes = Downward Facing Dog - Plank - Chatturanga Dandasana

Crescent Pose - variation with knee on floor if required

Uttanasana - standing fwd bend

Samasthiti

Urdvah Hastasana

Uttanasana

Vinyasa/Sun Salute

Utthita Parsvakonasana

Vinyasa/Sun Salute

Wide Stance Uttansana with hands clasped behind back or with a strap

Down Dog

Dolhpin Pose - prep for forearm balance (it's like down dog but on elbows shoulders over elbows)

Balasana - childs pose

Down Dog

Ardha Chandrasana - half moon pose

Trikonasana - triangle pose

Vasisthasana - foot in front or feet stacked note: shoulder behind wrist hips lifted

Down Dog

Eka Pada Rajakapotasana Prep - pigeon prep note: knee wider to the side than hip

Kneeling Thigh Stretch

Uttanasana

Tadasana - mountain pose

Knee to chest standing on one leg

Purvottasana 3 X- table top pose note: hands face fwd opened a little bit index finger pointed fwd

Jathara Parivartanasana

Knees to Chest

Supta Padangustasana - lying on your back with one leg on the floor other lifted with hands behind this leg

Knees to Chest

Savasana

Namaste!

Please comment and let me know if you would be interested in an interview. Also, if there are any questions you have regarding yoga and the practice pls email me or call me.

Namaste.

NOTES:

• City Yoga

• Anusara Yoga

PLS LET ME KNOW YOUR THOUGHTS & COMMENTS. Soon I will be getting a new mic to make it even better for you.

INTENTION SETTING: Take a moment to check in with yourself to appreciate your own heart and life even with the challenges that may show up for you. In the times we are challenged we tend to forget the blessings we have a good practice is to step back breathe and then remember what you are being offered as a lesson that can offer you a deeper experience of your practice on and off the mat.

Anusara Yoga - the style I am teaching and using the Universal Principles of Alignment

I mention the Psoas check it out to see how connected it is ...

Note:

1. in Handstand - pls make sure your arms are straight & strong when I say heart soft this means while you keep your arms strong let the upper back move towards the floor then lift your chin off the chest. I mention this when Gio does handstand and the 3rd try he gets up.

2. I mention this muscle in the thigh stretch pls click to learn more of this hip flexor Psoas

SEQUENCE: Level 2

Suhkasana - Easy posture/seat
Uttanasana - standing fwd bend
Plank pose - top of a push-up
Salabhasana - torso elevated legs down & hands clasped behind the back
Balasana - childs pose
All 4's - hands and knees
Downdward facing dog
Straight leg lunge
Vinyasa - downdog, plank, chattarunga, cobra, downward facing dog
Uttanasana
Urdvah Hastasana
Surya Namaskar - same as vinyasa from downward facing dog
Uttasana
Samastihiti - mountain pose with hands in prayer
Uttasana
Crescent Pose - arms extended or just keep them on your hips
Utthita Parsvakonasana - extended side angle pose (arm on middle of thigh or fingertips to floor outside front foot)
Down dog
Plank pose
Salabhasana
Balasana - childs pose
Adho Mukha Vrksasana - Handstand @ wall (downwards facing tree is the translation)
Uttanasana
Down Dog
Virabhadrasana II - warrior II (flow from one pose to another keeping with alignment)
Reverse Warrior
Reverse Trikonasana -rev. triangle
Trikonasana - triangle pose
Down dog
Lunge with Knee on Floor with Prayer Twist
or More Advanced Variation Parvritta (twisted)Utthita Parsvakonasana
Balasana - childs pose
Runners Lunge - keep hips over back knee and thigh verticle above floor (use a blanket if necessary) linked poses
Ekapada Rajakapotasana Prep - pigeon prep
Down Dog
Low Lunge w/ Thigh Stretch
Danurasana - bow pose 2X one feet held then ankles working thighs to the floor
Setubhandha Sarvangasana - bridge pose
Urdvah Danurasana - upward facing bow or bridge again
Suhkasana - seated then twist
Paschimottasana - seated fwd bend
Supta Padangustasana
Savasana

Namaste!

If you are new to yoga or have been practicing a great resource to see postures (asanas) is B.K.S. Iyengar Light on Yoga. Worth having on your book shelf and a great way to see potential in a posture.

Here is the sequence for this class,it is a level one class running about an hour. I will be practicing with my students at a studio in LA and you (meaning its a live class recorded). There are some terms that may be new but go with it and let me know your thoughts FEEDBACK!!! please as this will take a lot of practice in every way to offer you the best service I would like to allowing me to get better every time I do create a podcast.

Please look over the sequence to see what you will be doing and become familiar with sanskrit and if you do have Light on Yoga and dont know a pose look it up.

SEQUENCE : LEVEL 1

sukhasana - cross legged easy posture

downward facing dog

uttanasana - standing fwd bend

urdvah hastasana - standing with arms stretched above head

with fingers interlaced palms to sky - stretch to the side crescent

hands clasped behind back - shoulder opener (make sure there is a bend in elbows )

uttanasana - standing fwd bend

straight leg lunge

down dog

plank pose - note if pain in wrists pls keep shoulders behind wrists &/or knees on the floor

cobra pose - elbows bent pointing behind you

down dog

uttanasana - standing fwd bend

tadasana - mountain pose with hands in prayer (anjali mudra)

uttanasana - standing fwd bend . plank pose. cobra pose. down dog. : surya namaskar (this sequence is called sun salutaions note when I say vinyasa or surya namaskar this is what I mean)

uttanasana - standing fwd bend

tadasana

surya namaskar

crescent pose - back heel lifted

downdog lie on your belly

salambasana - arms clasped behind back lift torso up off floor feet stay grounded

uttanasana

skiiers pose (great for lower back pain)

anjaneasana - low lunge with knee on floor to

straight leg lunge and twist towards your bent leg in front

down dog

uttasana

tadasana

urdvah hastasana

uttanasana

uttita parsvakonasana - extended side angel pose

prasarita padottonasana - legs wide ankles under wrists folded fwd

vrksasana - tree pose with a twist

down dog

eka rajakapotasana - pigeon prep pose : if tender knees pls point the foot and make sure the knee is wider than the hip

then a thigh stretch in the same base of pose

danurasana 3X - bow pose hold top of feet in the middle

down dog

anjaneasana - low lunge

down dog

ardha mastsyendrasana I - seated twist

baddha konasana - bound angel pose

lie on back knees bent, curve in back: breath work

supta padangusthasana

knees to chest - keep a curve in back as knees fall a bit away from belly

savasana - final resting pose let body relax, close eyes, lift heart and open palms to sky... surrender