Posts tagged 󈦺 minute’

Episode 45: Discovering and Softening Into Boundaries

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In this 90 minute class, I build upon some of the material that I will be exploring during my March retreat. The class will grow from a seated meditation into some longer yin style poses and eventually towards more challenging asanas. Take this class as a way to discover your limits, and soften your mental and physical boundaries. Your hips and lower back will thank you, and you will get a tiny glimpse of what I have planned for the retreat.

You will need a block, a strap, and a wall to place the short end of your mat.

A large part of the art and skill in a yoga practice is the ability to sense how far one can move in a stretch. If there is no challenge in a pose, no intensity or stretch, then there will be little possibility for opening. The opposite approach of going too far in a pose, increases the possibility for pain and injury to occur. Somewhere between these two places is a happy middle ground. It is possible to find a degree of stretch that is in balance. Where there is a challenge without pain. Where there is vigor without strain.

Experiencing this balance or middle ground relies on a high degree of sensitivity. This place in the stretch just before pain, but not pain itself, could be referred to as a your boundary. With heightened sensitivity, the boundary can soften and you will be able to feel more space in your poses. Pain tells you where the limits of your physical conditioning lie. The length of your stay is determined by your endurance limit, while your interest in a pose is a function of your attention.

Take this class as a way to play with all of these boundaries: endurance, strength, stretch, and mental attention. As you “play the edges of the boundaries”, your skill in yoga has little to do with your degree of flexibility. Rather it is a function of how sensitive you play with these limits.

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Episode 38: Courage and Compassion

A full length podcast. This is a strong practice with some vinyasa flow towards the middle of class. We work on high plank and side plank to build strength and confidence. Be careful of your wrists during these poses and modify to suit your bodies needs.

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Episode 32: 90 minute slow flow: Wrist-happy!

This is a 90 minute class without any down dog or poses that require weight bearing on the wrists and hands. This class is great for anyone because of it’s focus on opening up the upper back and keeping an open posture in the chest. This relieves any pinching or stress that occurs in the shoulders, arms, and wrists from poor posture.

You will need two blocks, a strap, and a blanket or towel. (also have two ice packs ready for savasana if you have inflammation in your wrists).

Some of the poses we will move through include:

ardha salamba sirsasana- half headstand/headstand prep

utkatasana- chair pose

virabadrasa III- warrior III

garudasana- eagle pose

malasana- garland pose

ardha matsyendrasana- half lord of the fishes pose

gomukasana- cow’s face pose

Like the podcasts? Want to keep them coming? Please consider donating to support the costs of creating these classes for you! Just click the donate button to the right. Or just press the play button below to start the class for free!

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Episode 27: Appreciating and connecting with the floor and breath.

This is a slow flowing class. We pay special attention to the connection to the floor and to the breath in all the poses. Today, practice appreciate for whatever your situation is, good or bad. Without trying to make things “better”, just be present with where you are and allow your body and mind to shift, change, expand, and open to joy (and chattaranga pushups!). The final pose before savasana is supta baddha konasana.

Here a short demonstration on how to set up for this pose with props.

Be sure when you move through chatturanga, the shoulders never drop lower than the elbows. Keep the elbows hugging towards the body and use your belly to help make this pose fun!


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