Yoga styles and traditions to complement your practice

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Ashtanga Vinyasa yoga as taught Sri K. Pattabhi Jois is a system of postures linked together by breath and movement. This is an ancient and powerful discipline for cultivating physical, mental and spiritual health. Progressive techniques of breath, posture and movement, cleanse, stretch and strengthen the body as well as focus and calm the mind. A deeper experience of the self becomes possible through consistent practice. The Ashtanga yoga practices offered here on YogaGlo will guide you through the traditional Ashtanga series with occasional variations to help you grow your practice.

Of utmost importance in all asana practices, especially more rigorous forms is a balanced and grounded finishing sequence. Explore setu bandhasana and matsyasana, as well as the rolling movements of form that take you in and out of important finishing postures so that you may experience deep release in the core of the body. Discover the importance of finishing postures and the linking movements that gives them a truly meditative and restoring quality.
1-2 10 Richard Freeman
Want to deepen your backbend? Learn one extremely important principle - deeper backbends come from strength, not flexibility. This class will take you through a vinyasa-based backbending sequence while teaching you how to better utilize the strength of your legs to support a deeper bend in your thoracic spine. Includes lunges, eka pada dhanurasana and supported supta virasana. Backbends are incredibly stimulating, so this one will leave you feeling energized! Props Suggested: A bolster or a blanket.
Practice Focus: Backbends
2 45 Jodi Blumstein
In this class explore poses of the primary series that give tail power and open the back of your diaphragm. When these forms are aligned correctly they cause mula bandha to arise spontaneously, and an entire opening of the central channel to manifest effortlessly. Practice this concept with poses like purvottanasana, navasana and supta hasta padangusthasana. It takes time and courage to find these rooting patterns that bring us strongly into the present moment.
2 60 Richard Freeman
Want to try something new this year? Begin the process of building an Ashtanga practice with this dynamic class that introduces you to the Ashtanga style of sun salutations, standing postures and engaging your bandhas. Postures are done in the traditional sequence and are part of a larger sequence known as the primary series. Be prepared to improve your concentration as you focus attention on your breath. Usher in a new commitment to your practice!
Practice Focus: Seasonal
2 20 Jodi Blumstein
Your psoas muscle is a strong hip flexor that is difficult to release when there is any mental agitation, especially when working with twists. Tune into this muscle and learn alignment techniques that help you discover more refinement in moving your hip joints and pelvis. Warm up with sun salutations before deeply exploring postures like revolved parsvakonasana and matsyendrasana. When your psoas is released, twists become comfortable, deep and integrating forms within your practice.
Practice Focus: Twists & Psoas
2 45 Richard Freeman
A strong and deep vinyasa inspired flow practice that explores hanumanasana (splits) and a variety of upper body variations, as they are represented in the third series of Ashtanga. Begin your practice with a quick warm up to open up your hamstrings and hips. Then do a short, but quite advanced, sequence which explores variations of the pose. Take natarajasana before heading to the floor for counter and cool down poses. Rest in savasana. Props Needed: A strap.
Practice Focus: Hamstrings
2-3 15 Jodi Blumstein
Address tight shoulders and shoulder sensitivity within your practice (in particular during transitions between postures). Work to open your shoulder joint and tap into stable alignment that keeps the practice safe and strong. Demystify ways to make shoulder actions more comfortable through poses like chaturanga and puppy pose, keeping you out of the tendons of your joints and encouraging integrated actions of all rotator cuff muscles. Props Needed: A block and a strap.
Practice Focus: Shoulders
1-2 15 Mary Taylor
The primary series of Ashtanga is a classic cleansing sequence. Move and sweat in a practice designed to deepen your forward bends and restore your natural seat. This sequence is the foundation for all of Ashtanga Yoga. Begin with the classic sequence of sun salutations, surya A and Surya B to get warm and focused. Then move into a sequence of deep forward bends with full binds. End with backbends, shoulderstand and headstand before meditation.
2-3 75 Jodi Blumstein
Deepen your practice by first connecting to the subtle layers of alignment and form that unify and illuminate the postures. Focus on awakening and tuning your pelvic floor as you gradually move up through your body to finally awaken your throat and palate. Find detailed instruction moving from baddha konasana and upavistha konasana all the way up to your head and neck with ubhaya padangusthasana and setu bandhasana.
Practice Focus: Spine
2-3 60 Richard Freeman
The most difficult breathing sequence taught in the Ashtanga yoga system is the alternate nostril sequence. Taught with "kumbaka" (retentions), this sequence is quite advanced. For more accessibility, learn this breath technique without holding your breath in or out. Receive all of the benefits of deepening your lung capacity and mental focus. Begin with a quick discussion before moving directly into breath work that will bring you balance.
Practice Focus: Breath
2 10 Jodi Blumstein
As your hips open, which is and should be a gradual process, all sorts of other poses become easily accessible. In particular, poses that include half and full lotus (like marichyasana B and D) are made safer and approachable. Emphasis is on breath techniques and sequences of movement that wake up your core to more easily open your hips.
Practice Focus: Hip Opener & Hips
2 60 Mary Taylor
Use this practice as an introduction to the Ashtanga practice. Begin with a quick discussion before moving slowly through surya namaskar A and B, honing in on alignment and breath work. Next, take a guided shoulder stand sequence to invert and reset. Take a sweet savasana to complete your practice. If you are a beginner who is new to yoga, this is a quick class that packs in a lot of helpful information.
1-2 15 Jodi Blumstein

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