Svadhyaya, April 17th, 2023

Self-Study, both knowing yourself well and personal study of sacred texts is the Niyama of this week. Svadhyaya is also the second of the three disciplines that comprise Kriya Yoga, the Yoga of Action. How does my body respond to this pose? Curious inquiry--particularly about the shoulders in today's class. This is a good sequence of both pose preparations (Urdvha Dhanurasana and Pinchamayurasana) and classical poses (Virabhadrasana, Vrksasana, Ardha Parsvottonasana) to stablize and mobilize the shoulder joint.

Tapas, April 10th, 2023

Tapas. It refers to the raising of heat to roast the seeds of karma. How? Self-discipline. The third Niyama (cultivation practice) and the first of the essential elements of Kriya Yoga, the Yoga of action. We begin raising heat with some work with the hips, continuing into a standing sequence of Trikonasana (Triangle Pose) through Parsvakonasana (Lateral Angle Pose) and into Ardha Chandrasana (Half Moon Pose). We visit Ardha Parsvottonasana (Half One Legged Forward Pose) and Parivrtta Trikonasana (Revolved Triangle Pose) as well. On the floor, Ustrasana (Camel Pose), Bharadvajasana (a seated twist), and Janu Sirsasana (Head to Knee Pose).

Santosha, April 3rd, 2023

Class starts with discussion of Santosha, the second Niyama (cultivation practice). Contentment. Being at ease and in acceptance of what is. A sequence of postures that elongate the quadricep/hip flexor complex is practice, many of which are also spinal extensions. Urdvha Ardha Bhekasana (Upward Half Frog Pose), Eke Pada Raja Kapotasana (One Legged King Pigeon Pose), Anjaneasana (Crescent Lunge Pose), and Viparita Karani (Inverted Pose).

Saucha, March 20th, 2023

The first Niyama, Saucha or Purity, is explored in today's class. Practice opens with a couple of boats (Laguna Navasana and Paripurna Navasana--small and full boat pose), then transitions to a period of flowing movement. Standing poses include a repetitive sequence of Trikonasana, Parsvakonasana, and Virabhadrasana II (Triangle Pose, Lateral Angle Pose, and Warrior II) and a visit to Vrksasana (Tree Pose). On the floor, we spend some time breaking down the upper body strength needed for Salabhasana (Locust Pose).

The Niyamas, March 13th, 2023

This class summarizes the first limb of Yoga, the Yamas, and introduces the second limb, the Niyamas. Practice focuses on progressively flowing into the poses. A seated twist sequence warms the hips and spine, standing practice includes the transition from Virabhadrasana I to Parsvottonasana (Warrior I to One-Sided Uttanasana aka Extended Side Pose) and Utkatasana to Garudasana (Fierce Pose to Eagle Pose). Much work in the shoulders accompanies these sequences. On the floor, we visit Bhujangasana (Cobra Pose) and Ardha Bhekasana (Half Frog Pose), finishing with Gohmukasana (Cow Face Pose).

Aparigraha. March 6th, 2023

One of my favorite classes in recent memory, this practice explores ideas related to the fifth Yama, Aparigraha or non-greed. Only take as much range of motion in a pose as you can AND still find the essential actions of the pose. This practice takes three actions that stabilize the core body and explores them in a number of different poses. Anjaneyasana (Crescent Lunge Pose) and Virabhadrasana III (Warrior III) are explored in great detail, as well as some gentle twists. We take extra care in the exploration of shoulder flexion (raising the arms above the head), as a protection for the low back in spinal extensions.

Brahmacarya. February 27th, 2023

The fourth Yama, Brahmacarya or sexual celibacy is explored in today's practice. In asana, we can express Brahmacarya as moderation--neither doing a pose so big that we can't sustain the work or the breath nor under-working so it has less value. This practice has a heavy emphasis on the shoulders and the first half of the class would be a good overall warm up for hips, shoulders, and spine.

Asteya. February 20th, 2023

The third Yama, Asteya or non-stealing, is explored in this practice. Asana that does not take from one area to give to another focuses on finding maximal length and stability in our poses. In particular, the relationship between the hips and the low back and one side of the body to the other side are relevant.

Satya. February 13th, 2023

In this second class of our Yamas series, we explore Satya, the practice of truthfulness. Satya extends beyond prohibition of lying into creating a life of better alignment in thought, word, and deed. It's hard to tell if we're in alignment with ourselves if we can't feel our internal reactions; therefore, the practice of interoception (internal perception) is a core skill of Satya practice.

ahimsa. february 6th, 2023

In this first class of the Yamas series, we discuss the first limb of Yoga, which includes 5 practices of restraint of destructive life forces. We start with Ahimsa, nonviolence, the first of the Yamas and the foundation of all of Yoga. Ahimsa requests a certain firmness or steadfastness to the principle, which itself seeks to move us toward ever greater kindness. Ergo, our asana practice focuses on outer body strength acting as a container for inner body receptivity.

Grounded and Organized, January 30, 2023

This pose sequence focuses on moving from the origin of the action--deep into the hip and shoulders. The body is elongated along the front, back, and sides in this collection of poses; done well, this practice should pacify a sore or tired back and encourage strength as well.

Hips and organs, January 23, 2023

Hips and inner organs are fed and emphasized in today class. We prepare for and then practice Arkana Dhanurasana, Shooting Bow Pose, being careful to mobilize the hips without crushing the ribs onto the diaphragm. We visit several variations of forward folds, also with the goal of de-loading the diaphragm. We then take that length and use it to twist, keeping an eye on the softness of the inner organs to help us deepen.

Working with the HIps, January 16th, 2023

This class developed from a request to work with stiff hips, particularly hips resistant to flexion. To support good quality flexion, we also work external rotation, as rotation precedes flexion in join actions. Begin laying on the floor with a strap; we will also use the support of a wall for a couple of poses.

Relax the buttock flesh downward, January 9th, 2023

Through many different poses, we explore the idea that, though the tailbone lifts upward toward the spine, the flesh of the buttocks seeks the floor. This seeming contradiction--that the bones go one way and the muscles another--is a subtle and refined expression of opposing forces in the body. A vinyasa of standing poses, including Virabhadrasana (Warrior) I and III, Salabhasana (Locust Pose), and Paschimottosana (West Side Stretch).

Emphasis on the back leg, december 19th, 2022

This class includes a slightly longer Savasana (Corpse Pose) sequence in honor of the Winter Solstice, with some guided intention setting. The first half of the class is quite linear, opening into some spinal extensions/front body lengthenings, then transitioning to a strengthening standing sequence exploring the transition between Virabhadrasana I and Parsvottonasana (Warrior I to Intense Side Pose). Then we switch gears and work some external rotation in the hips in Eke Pada Raja Kapotasana.

strength for the heart, december 5th, 2022

Class begins standing, and uses a series of standing poses to warm the body. Coming to the floor, we work several actions to create strength in the heart chakra region, including a supported variation of Chaturanga Dandasana. We then sequence the remainder of the class on the floor, visiting several spinal and hip actions.

the sides of the pelvic floor, NOvember 28th, 2022

Enhancing the awareness of the pelvic floor by focusing on the line of force and energy extending from each side of the pelvic floor downward into the arch of the foot and ball of the big toe. Eke Pada Adho Muhka Svanasana (One Legged Down Facing Dog), Virabhadrasana II (Warrior II), Utthita Hasta Padangusthasana (Extended Hand to Big Toe Pose), Virabhadrasana III (Warrior III), Badda Konasana (Bound Angle Pose), and Viparita Karani (Inverted Practice) are all featured.

Mind the knees! August 29th, 2022

Robust practice with an emphasis on modifications when the knees are sore. Beginning in legs-up-the-wall, couch, or chair, we then warm and mobilize the hips, which is so important for keeping excess pressure off of the knees. Standing practice includes Surya Namaskar (Sun Salutations), followed by some gentle warriors. On the floor, Virasana (Hero's Pose), followed by Gohmukasana (Cow Face Pose).

Twists! August 22nd, 2022

the multidimensional experience of self, August 15th, 2022

Beginning with a definition of the core body from Donna Farhi, this class does some core strengthening with floor exercises and variations of Vasisthasana (Side Plank Pose) and some twisting before strengthening and balance work in Garudasana. We also visit Bhujangasana (Cobra Pose).

Luscious hips! August 8th, 2022

So many good movements and poses for the hips in today's practice. Also a little love for the knees. This is the class where we introduced the hip hinge on the wall to ensure spinal safety in Ardha Uttanasana (Half Standing Forward Fold). After warming up, we practice Bharadvajasana (a seated twist). Standing, we open, open, open the backs of the legs with Ardha Uttanasana and Ardha Parsvottonasana (Half Extended Side Pose), which lends itself beautifully to Parvritta Trikonasana (Revolved Triangle Pose). Returning to sitting, we visit another twist, then move into spinal flexion with Baddha Konasana (Bound Angle Pose) and Janu Sirsasana (Head to Knee Pose).

motor control and stability, August 1st, 2022

Today's standing practice emphasizes effective loading of the legs and hips to keep the load minimized in the upper body, aka, motor control of the lower body. We work quite a bit with knee flexion and extension with Ardha Bhekasana (Half Frog Pose), Vajrasana (Lightning Bolt Pose), and Ustrasana (Camel Pose) as well.