Podcasts
Explore and enjoy my growing library of classes. If you'd like to have the episodes come to you automatically, just subscribe to my feed (http://sarahbyoga.com/feed/podcast) in iTunes or your favorite program.
May 17
We will use two blocks and a strap for this live class. We open just about everything in this class- the heart, the hips, the piriformis and IT bands, the side body, and all the in between places.
Like the podcasts? Want to keep them coming? Please consider donating to support the costs of creating these classes for you! Or just press the play button below to start the class for free!
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Podcast: Download (Duration: 1:17:42 — 35.6MB)
Apr 22
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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Podcast: Download (Duration: 1:27:29 — 40.0MB)
Apr 13
This class is designed to help if you are someone who has seasonal allergies during this time of year when all the beautiful flowers start to come into bloom. There are actually three separate times of year when seasonal allergies tend to occur: spring (tree pollen), summer (grass pollen), and early fall (ragweed pollen), so feel free to use this class whenever you need it. This will also be a useful class if you have a common head cold, if your shoulders need some stretching, or if you need a nice way to calm down in the evening.
Here are some class notes to help with unfamiliar poses and prop usage:
Shoulder opener with blocks:
We do move into shoulderstand at the end of class. I highly recommend you practice shoulderstand with a folded blanket under your shoulders to avoid any compression into your fragile cervical spine or pressing your neck into the floor. Yoga Journal has a perfect picture of salamba sarvangasana with a blanket here if you need an image.
Directions to get into Salamba Sarvangasana (shoudlerstand): Place a neatly folded blanket with about an inch of thickness at the middle of your mat. You will eventually put your shoulders on the smooth edge of the fold, but first take the end of your mat and fold it over to the smooth fold of the blanket so that you have all sticky surfaces. Lie down, with your shoulders about an inch down from the end of the mat and blanket. Your head should be off the blanket and on the part of the mat that is not elevated; when you touch your shoulders, you should feel that they are lifted about an inch off the floor resting on the blanket, while your neck should not be touching anything. There should be a lot of space between your neck and the floor. Bend your knees and place your arms along the sides of your body. Lift your knees toward your head and beyond to lift your hips. As your hips move higher, place your hands with fingers pointing towards your feet at your mid-back. With bent knees, shimmy your shoulder blades toward each other and narrow off the space between your elbows. Once your hips are directly above your shoulders, begin to lengthen your legs towards the ceiling. The higher your legs lift, the more you may want to walk your hands down your back — towards the ground and open your shoulders. Take your gaze to your toes, your breathing belly, or close your eyes.
Final Restorative pose:
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Podcast: Download (Duration: 1:11:12 — 32.6MB)
Apr 04
As you requested, this is a shorter podcast in case you are short on time. The sequences are pretty straightforward.
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Podcast: Download (Duration: 49:47 — 22.8MB)
Mar 19
A lot of hip and shoulder opening in this class. We use a foam roller in the beginning. . . if you don’t have one you can begin in a heart opening position with blankets or blocks. The picture below is one option.
Supported heart opener for the beginning
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Podcast: Download (Duration: 1:18:13 — 35.8MB)
Mar 05
A one hour all levels class working towards full pigeon (eka pada rajakapotasana) and full wheel pose (urdhva dhanurasana). We do vinyasa in this class. . . it is a nice slow mindful flow.
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Podcast: Download (Duration: 1:24:58 — 38.9MB)
Feb 27
This class is for students who have a strong vinyasa base. If you are looking for a physically challenge this class is your pick. We will move through many standing poses, arm balances, and up into handstand. You may want to review poses such as Utthita Hasta Padangustasana, Parsva Bakasana (Side Crow), Parivrtta Ardha Chandrasana, Urdhva Prasarita Eka Padasana (Standing Split), Adho Mukha Vrksasana (Handstand), and Eka Pada Koundinyasana I. Be sure to have fun, rest when you need, and remember child’s pose is always available even when it is not taught! Focus on listening to what your body is asking for today and follow your sensations. Remember sensations exist in every part of the body, so relax and let yourself start to feel the tactile sensations, the feeling presence and the spaciousness in your body.
These images are posted in order that you will see the poses during class:
Utthita Hasta Padangustasana
Parivrtta Utthita Hasta Padangustasana
Urdhva Prasarita Eka Padasana using wall leverage (Standing Split)
Prep I and II for Eka Pada Koundinyasana I
Eka Pada Koundinyasana I
Adho Mukha Vrksasana
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Podcast: Download (Duration: 1:23:06 — 38.0MB)
Feb 20
This is a 20 minute podcast with very few poses. It is the first in a series I will be doing that uses imagery to help soften tension and bring space and awareness into the body. The focus of this class is mainly on breathing, the pelvis, awareness in the spine, and feeling the expanse from head to toe. If you are feeling extra wound up today, this podcast could be a nice way to start a longer practice or a way to simply chill out and release some aggression you may be holding in the body.
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Podcast: Download (Duration: 25:14 — 11.6MB)
Feb 19
This class is a great way to end a long day of work or to do before bedtime.
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Podcast: Download (Duration: 1:07:19 — 30.8MB)
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