yoga at home sequence

I just finished an at-home yoga practice & it. was. divine. It was one of those practices where I turned the music on and just let my body lead. It always feels so good to silence the mind monster--even if just for a short time. I turned on my Le Spa Sonique cd, and just let go.

For those of you interested, here is the sequence I practiced today:

Start in Mountain Pose

3 1/2 Sun Salutations

Sun Salutation A--4Xs

Sun Salutation B--4Xs

Standing in Mountain

Inhale arms up

Exhale forward fold

Inhale extend half way up

Exhale forward fold

Inhale to plank Exhale lower slowly

Inhale Cobra Exhale Down Dog

(Now for the standing sequence--hold each pose 3 breaths)

From Down dog move into Warrior 1-hold

On the 4th exhale, move into Warrior 2-hold

On the 4th exhale, move into reverse Warrior-hold

On the 4th exhale, move into extended side angle-hold

On the 4th exhale, move into pyramid with hands on the floor on the outside of front leg, or on leg if you need to modify-hold

On the 4th Inhale, move into standing split-hold

On the 4th Exhale, move into crescent lunge (with back knee down or up--you choose)-hold

On the 4th Exhale, revolve the crescent lunge--hold

On the 4th Exhale, come back to center and move into pigeon pose-hold

On the 4th Exhale, move into Down Dog

(Repeat entire sequence on the other side)

Come into sitting for Wide Angle Seated Forward Bend-hold

Come onto back for Supine Spinal Twist-hold

Then, do other side Savasana for at least five minutes

Come up to sitting cross legged, hands at heart center.

Breathe as you focus on the following four phrases:

May you be free of fear.

May you be happy.

May you be healthy.

May you live with ease.

Namaste'

Leslie

i'm back and yoga flow sequence

Tonight I subbed a yoga class, and it felt oh-so good. I cannot explain how teaching yoga makes me feel beyond it's like I'm returning home every time I teach. I'm present. I'm alive. I'm full of energy. I'm calm. I'm focused. I'm relaxed. I'm out of my head and in my body. It's amazing! I have been on a year long yoga teaching sabbatical (although I taught quite a bit subbing classes and in the school where I work during this time "off"), and while I know it was good for me to take this mini-break, I am more than ready to begin teaching regularly again! I am also thrilled that I will be instructing at a fabulous studio here in town that has just the vibe and energy I want to be a part of. April 19 is the exciting start date, and I know lots of good things are to come! For all you yoginis out there, I thought I'd share a flow that will get you nice and heated: Inhale to chair pose Exhale sink deeper into chair Inhale to your tippy toes (while in chair)--I always give this as an option, not a requirement Exhale feet go flat as you foward fold into uttanasana Inhale half way up and out extending the spine long Exhale to plank and slowly lower on the exhale Inhale cobra or updog Exhale downdog Inhale while in downdog Exhale walk or hop feet to hands Inhale half way up and out extending the spine long Exhale forward fold into uttanasana (Repeat 5-10 times to get nice and heated from the inside out!) Keep going with the flow! More to follow... Peace, Love, Lipstick, & Namaste' Leslie

wednesday flow

Here is a flow sequence from tonight's class:

Start in Mountain Pose
Inhale arms up
Exhale forward fold
Inhale half way up and out (Monkey)
Exhale plank and slowly lower (all on exhale, if possible)
Inhale cobra or up-dog
Exhale Downward facing dog
Inhale right let lifts
Exhale swing right leg through
Inhale Warrior One
Exhale Warrior Two
Inhale turn the right palm up toward ceiling
Exhale reverse hinge (left hand to left leg, right arm reaches up and back)
Inhale stay in the reverse lunge and stretch a bit deeper through the right side-body
Exhale Warrior Two
Inhale both hands down behind the back, and clasp the hands together, while opening chest
Exhale hinge forward bringing the forhead toward the right inner ankle (let gravity pull the weight of the arms, with hands still clasped, toward the floor)
Inhale back up
Exhale Warrior Two
Inhale right palm up toward ceiling
Exhale Revers hinge
Inhale stay in the reverse lunge and stretch a bit deeper through the right side-body
Exhale cartwheeling the arms to floor and return to Plank, slowly lower (all on exhale)
Inhale cobra or up-dog
Exhale downward facing dog
Repeat from down-dog on the other side

Enjoy and go with the flow!

Namste'
Leslie

sequence for your saturday

Here's a short flowing sequence that I use when I want to get my clients' heart pumping and bodies warmed up in a short amount of time:

Start in Mountain Pose
Inhale arms up
Exhale forward fold (arms swan dive downward)
Inhale Monkey
Exhale walk or hop to plank and slowly lower (all on the exhale if possible)
Inhale cobra or up-dog
Exhale down dog
Inhale (staying in down dog)
Exhale walk or hop feet to hands
Inhale chair pose
Exhale sink a little deeper into chair pose
Inhale to tippy toes while in chair (I always say this is optional)
Exhale forward fold into uttanasana
Inhale to standing
Exhale hands to heart center
(Repeat multiple times)

Hope you have a fabulous Saturday!
Namaste'
Leslie

clearing space & yoga flow sequence

For the past few weeks at work, I've felt like I've been going a million miles a minute. I'm always very busy (which is one of the things I really appreciate about my job); however, sometimes it gets crazy busy and can feel a bit overwhelming. When I feel this way, the story I tell myself is there is too much to do and too little time. I try to get this thought out of my head, as I know it doesn't serve me well, but it can be a challenge.

With the pace of the last few weeks, my normally clear desk had begun to get very cluttered. Today, when I actually had a small bit of time, I decided to move de-cluttering to the top of my priority list. As I started clearing space, I could feel space opening within me. My shoulders got a little looser and my neck relaxed a bit. Sometimes it's a good idea to move decluttering to the top of your list of things to do. It's amazing how much of a difference even a few minutes of clearing space can make!

On another note, I thought I'd share a yoga flow sequence I used in tonight's class. When I used to teach step and floor aerobics classes, I would always write my routines and memorize them. One of the things I love about teaching yoga is that I never totally plan or write out a class. When I start teaching, it's as if I get in a zone and it just flows from me. Here is a small snipit from tonight's class:

Starting in mountain pose
Inhale arms up over head
Exhale forward fold (arms swan dive downward)
Inhale lifting half way up and out into Monkey
Exhale step left leg back to lunge
Inhale arms up into crescent lunge
Exhale hands to floor
Inhale plank
Exhale downward facing dog
Inhale left leg up into 3-legged dog
Exhale to plank w/left knee to chest
Inhale left leg up into 3-legged dog
Exhale left leg down
Inhale right leg up
Exhale right leg swings through to lunge
Inhale arms up to crescent lunge
Exhale hands to floor
Inhale left leg steps forward lifting to monkey
Exhale forward fold
Inhale all the way up
Exhale hands to heart center
(Repeat other side)

Hope you enjoy!

Namaste
Leslie