A solid foundation determines the viability of the rest of the structure as it goes up. In order to sustain any type of growth, evolution or success, one must have a solid foundation from which to build. Whether it’s a new creative pursuit, a new personal goal or your yoga practice, a good understanding of the fundamental elements will help you establish a foundation that allows you to thrive.
This week’s featured classes will help us build a solid foundation, inside and out.
The Foundation of Standing Poses with Sianna Sherman: At the heart of yoga is the wish to grow with awareness in every area of life. In this foundational class of standing poses, you will learn key biomechanics to stabilize the physical body and restore a spacious feeling in your mind and heart. Props Suggested: A block and a strap.
Stable Foundation with Marla Apt: Using the feet to align and enliven. The feet can be the gateway to alignment of the joints, balanced action in the muscles and ease in the asanas. In this practice you will mindfully focus on the actions of the feet as well as balancing the weight on the feet as the foundation of the standing poses to bring evenness to the legs, hips, pelvis and back. Prop Suggested: A block.
Create a Foundation for the New with Elena Brower: A slightly more active sequence, with a focus creating a foundation of serenity, for magnetizing a new life, a new project, or a new relationship. Based on chapter 2, verse 65 of the Bhagavad Gita, from Dr. Douglas Brooks’ translation entitled Poised for Grace, cultivate a base of calm and rest your mind there. Mellow standing poses to stimulate circulation throughout your abdomen, a seated hip opener, legs up the wall (Viparita Karani), meditation and savasana.
Connect to the Subtle Realms of Your Being with Kia Miller: This practice builds a solid foundation from which we can then connect to the subtle realms of our being. Bring your sense and humor and join Kia for a wild ride to liberation. This class includes an 11 minute meditation which uses the mantra Har Har Mukanday. Har – Creative aspect of Source. Mukanday – Energy of Liberation. Enjoy!
In this week’s Overheard in Yoga Class, Richard Freeman explains Svara. The flow of breath. Learning to observe the flow of breath in the nostrils and the subtle impact the breath can have on mood and concentration takes practice and patience.
The wrists are among the weakest parts of the body, so it’s very common (especially if you are at a computer all day or you are doing a lot of weight bearing yoga postures) to experience some kind of wrist pain.
Looking for a way to relieve wrist discomfort or just looking to give your wrists a break? Well, yoga to the rescue! This week’s featured classes will help to build strength and flexibility in the wrists, as well as help to alleviate any tension or discomfort due to overused wrists.
Release Hand Strain with Tias Little: Releasing strain from hands, wrists and carpal tunnel. We will aim to create elasticity in palmar fascia, carpal tunnel area to help relieve strain in hand, particularly from keyboard work. Props Needed: A strap and a wall.
Wrist Flow with Dice lida-Klein: This short flow is all about our wrists! Using multiple vinyasas to warm up, we make our way through crescent pose to warm up our legs, lizard pose and half splits to open our hips and hamstrings, and finally eka pada koundinyasana 2 for our arm balance. From there, we make our way into mayurasana and some variations. We top it off with some wrist therapy and wrist stretches. Enjoy my fellow yogis! Prop: optional block.
Demystifying Arm Rotations with Marc Holzman: Proper alignment of the arms is essential for a safe practice. Your wrists, elbows and shoulders will thank you for many years to come. Using down-to-earth, simple cues, this quick tutorial teaches the internal and external rotation of the arms that can be used in every pose for a safe and powerful practice.
In this week’s Overheard in Yoga Class, Claire Missingham explains that flow comes naturally and flow feels like it creates freedom when we are in a creative state of mind. We become less concerned with the outside world and we just allow what is inside of us to be freed.
Many of us save our yoga practice for the afternoon or evening. With a long, stressful day behind us, we want nothing more than to clear our minds, shift our focus and release whatever stress that has accumulated throughout the day. By the end of our practice we are calm and relaxed, the stress has subsided and whatever seemed to bother us during the day is now a distant memory. What a great way to end the day, right?
Yes! But what if there was a way to start the day off right? Morning yoga to the rescue! A morning yoga routine can set the tone for the entire day. It helps to clear our thoughts so we can remain calm and clear headed throughout the day, it gives us more energy and endurance and it prepares us mentally and emotionally for our daily activities and interactions with other people, in turn making us more patient and less reactive. What a great way to begin the day!
This week’s featured classes will help get your day started off on the right foot. Rise and shine!
Awaken & Prepare the Day Ahead with Claire Missingham: The Kriyas, as defined in the Hatha Yoga Pradipika, are practices that have a cleansing affect on the mind or the physical body. These morning practices awaken agni (digestive fire) and uplift any stagnant energy for the day ahead. We finish with uplifting mantra and affirmation to keep repeating all day.
Connect & Create a Beautiful Day with Jo Tastula:Connect with the creative energy of the morning and harness the powerful energy of the mind with this well rounded sunrise flow. Meditation and guided breathing, followed by gentle warm up and sun salutations (surya namaskar). Our flow opens up into temple pose and wide legged forward bend (prasarita padottanasana) with crescents and warrior 3 to invigorate (anjaneyasana & virabhadrasana 3) Finishing postures include locust pose (shalabhasana) and headstand (sirsasana). Wishing you a phenomenally awesome day! Prop Needed: A blanket.
Morning Flexibility with Tara Judelle: This class uses slow movements to coax our body into flexibility and fluidity for the day. Includes forward bends (paschimottanasana, upavistha konasana) and hip openers (gomukhasana, baddha konasana). Props Suggested: Two Blocks, Blanket, Strap.
Morning Wake-up for Balance, Vigor and Joy with Giselle Mari: Yoga is the type of wake up call you want to receive in the morning. Gently and slowly wake up the body with some stretching and heat building. This will kick start your day better than any cup of coffee – ok, maybe not that good! – but you’ll be caffeinated (yoga style) and ready to take on life with balance, vigor and joy. Props: Two Blocks, Two Blankets and One Strap.
Good Morning Energizing Flow with Amy Ippoliti: Begin your day with this energizing sequence designed to awaken the body and give you a positive outlook on the day ahead. Gentle stretches, easy half sun salutes, culminating with a hip opening restorative pose. Good morning to you! Props Needed: A Chair and Blanket. Props Suggested: 2 Blocks.
Gayatri Mantra Morning Flow with Sianna Sherman: Chant the Gayatri mantra with the morning sun and activate the solar power of your day with this standing flow that opens up into pincha mayurasana and backbends. This is a great up-tempo practice.
In this week’s Overheard in Yoga Class, Steven Espinosa explains that often times we can get moving so fast in our daily lives it’s like our feet never touch the ground. Yoga helps with grounding both sides of the body to help us move forward from a balanced and centered place.
Balance is a feeling derived from being whole and complete. It’s a sense of harmony. Our lives are made up of so many different areas, both internal and external – (work, finance, family, friends, romance, health, our mind, heart, hobbies, etc.) that sometimes it seems impossible to give 100% to each and every area, all of the time. But guess what? That’s ok. Giving 100% to all of those areas, all of the time, does not create balance. It only creates stress.
Living a balanced life is about integrating components of your life that are important to you without focusing “too” much on one component or being too extreme towards one area (remember, when one area of your life is imbalanced, it can affect the others). Of course there will be times when you need to make choices about what has to come first, but as long as you don’t neglect the other areas of your life, there is no reason why you shouldn’t be able to live the balanced life that most of us crave.
Feeling like you’ve been focusing too much on one area of your life and putting others on the back-burner? This week’s featured classes will help you explore your capacity for balance, on the mat and off.
Chakra Meditation for Balance with Giselle Mari: This chakra meditation provides a great entry point to these seven subtle energetic centers and the karmic relationships that correspond to them. Sit, be still, and focus your attention, intention and bija (seed) mantra on your chakras to make way for peaceful balance. Prop Suggested: A blanket to sit on.
Find Steadiness & Balance with Alex van Frank: Feeling a little wobbly? This class will work on steadiness and balance. Poses are either on the ground or at the wall to find support or safety. Props needed: Wall space, a block and a strap. Props Suggested: A chair and two blocks.
Balance & Align Belly and Throat with Stephanie Snyder: This class focuses on the relationship between the belly chakra- Manipura and the throat chakra- Visshuda. Move through poses to balance and align these areas. There is a range of motion that begins with very restorative supine and moves into a more challenging flow with a sweet and simple end. Prop Needed: A block.
Balance Flow with Noah Maze: Move with your breath and cultivate balance in sun salutations, standing balancing poses and smooth transitions between poses. Cultivate a calm engagement in this steady flow. Enjoy! Props Needed: 2 Blocks
Getting the Body out of Distress with Kia Miller: This class is a gentle but effective way to balance the subtle meridians of the body. By applying pressure at certain areas we stimulate the energy to flow. The intelligence of the body does the rest, leaving us feeling more at ease, centered and peaceful.
We are thrilled to announce that Alex van Frank is now a YogaGlo teacher!
Alex van Frank is a yoga teacher, wholesome food advocate and mother. She has been bringing cultures and people together throughout her world travels and teaching. Born in Europe and raised in South America and the United States she brings a global view in both her teaching style and in accessibility.
Yoga and meditation are her way of bringing awareness, loving kindness, abate the causes of suffering and bring a sense of community to her students. She has created “Big Love Yoga”, which emphasizes the cross-cultural accessibility of yoga for all body shapes and mindsets, regardless of limitations. Alex creates a compassionate environment in which students can learn what is important and true to their own body and mind, whether that be physical strength, mental calmness or something more.
Alex is a member of The International Association of Yoga Therapists, Yoga Alliance certified and has experience in various forms of yoga including restorative, Anusara, vinyasa, therapeutics, meditation and most recently in Phoenix Rising Yoga Therapy. Alex received a BA in English from the University of Michigan and a JD from Washington University School of Law. Based out of San Diego, California she teaches public classes and has a thriving private practice. When not in town she can be found leading and teaching internationally at retreats or practicing belly-laughing therapy with locals.
Feeling Angry or Frustrated? - This practice will help give you a pause from the tsunami of emotions running through your mind and body. It is an all around practice with standing poses, forward folds, hip openers, variations on cat and cow pose, fish pose and more.
Big & Beautiful Belly - This practice is ideal with a big belly or if you would like to learn to practice yoga in a very accessible way using a chair. This practice will take the spine in a full range of motion that will help move energy and support the body. Stretch and release! Props Needed: A chair. Props Suggested: A blanket.
Yoga 101 - This lecture covers the elements and methodology of beginner yoga, how it helps you access your body and mind as well as suggestions for ways to fit yoga into your everyday life. This lesson also covers the benefits of the following props: blankets for comfort, blocks for steadiness, the strap for expansion, and the chair for stability.
Had A Rough Day? - This class can be helpful in settling the emotions, feelings and tension of a rough day. The aim is to gently opening the body and settle the mind to a more confident and hopeful state. The class begins with a brief meditation and then work through poses that will help you feel hopeful, victorious and confident. Props Needed: A bolster and a blanket. Prop Suggested: A chair.
Find Steadiness & Balance - Feeling a little wobbly? This class will work on steadiness and balance. Poses are either on the ground or at the wall to find support or safety. Props needed: Wall space, a block and a strap. Props Suggested: A chair and two blocks.