Monday, May 1, 2017

Kids' Yoga Summer Camp


I'm so happy I can offer kids' yoga camp this summer! Registration is now open, and I'm only accepting 10 kids per class, ages 4+. I won't be able to host a class unless there are at least 5 participates, so recruit friends! Here's a run down of how it'll work:

There are four sessions in June, and signing up for all three classes in a session gives a discount compared to signing up for an individual class. Classes will be hosted at localYOGA at 6357 S Redwood Road in Taylorsville, UT.

This yoga camp will offer kids a chance to learn more about yoga as exercise, how to calm themselves with art and breathing techniques, and can also help them develop body/self-confidence, strength, and flexibility. I look forward to having your kids learn and grow with me!

10% discount on total cost for siblings who attend together, and you can earn a 10% discount if you refer another camper! If someone you refer signs up, there's a place on the registration form for them to put YOUR name, which will let me know to deduct 10% from your enrollment cost.

Session 1 June 6-8 1:30-3p REGISTRATION CLOSED

Session 2 June 13-15 1:30-3p REGISTRATION CLOSED

Session 3 June 20-22 1:30-3p REGISTRATION CLOSED 

Session 4 June 27-29 1:30-3p (JUNE 28 IS FULL)

$54/child for all three classes
$20/child for one class
-Each 1.5 hour class will include yoga education, yoga practice, yoga games, and an art project related to yoga. Approximately 40 minutes of active yoga practice, 30 minutes for the art, and 20 minutes for education.

Session 5 July 5 1:30-3p

$54/child for all three classes
$20/child for one class
-Each 1.5 hour class will include yoga education, yoga practice, yoga games, and an art project related to yoga. Approximately 40 minutes of active yoga practice, 30 minutes for the art, and 20 minutes for education.

Session 6 July 11-13 1:30-3p 

$54/child for all three classes
$20/child for one class
-Each 1.5 hour class will include yoga education, yoga practice, yoga games, and an art project related to yoga. Approximately 40 minutes of active yoga practice, 30 minutes for the art, and 20 minutes for education.

I'm 200 hour certified in yoga instruction, as well as CPR and First Aid certified. I've worked in day care for the last three years, plus have had prior years of experience in childcare. Please email livnamasteyoga at gmail dot com if you have any questions. Registration can be found by clicking HERE.

Thursday, April 27, 2017

Self-Practice Journal, Week 15

For one of my RYT classes this semester, I'm required to keep a weekly self-practice journal. This is for yoga practices I do on my own, not guided in a studio, gym, or via video. Each week I'll have a post that details at least three of my self-practices.

Week 15
Practice 1
Date: April 21, 7:30-8:00p
Intention: Non-stealing (use props)
Content: Tadasana, swan dives, chair with bow and arrow (5x), Surya Namaskar (3x)
Downward dog, lunge over right, Virabhadrasana II, Trikonasana, Wide-Legged Forward Fold, Fold at the top of the mat, Tadasana, Standing Pigeon/Figure-four Standing balance, Malasana, Navasana, Roll to fold at the top of the mat, Tadasana (repeat opposite side).
Tree pose (both sides)
Forward fold, Downward Dog, lower to Pigeon, Lizard
Supine spinal rolls, supine hand-to-big-toe pose, Supta Baddha Konasana, Figure-four/supine pigeon legs for spinal twist, happy baby.
Savasana
Reflection: Lots of release in the hips from this practice. Also fun to use props in poses when I usually neglect to (like Trikonasana, Malasana, Navasana). My alignment improves when I don't force a pose simply because I'm flexible.

Practice 2
Date: April 24, 3-4p
Intention: Arm Balance
Content: Seated warm up, neck rolls, shoulder rolls, wrist rolls, hip rolls, seated forward fold, cat/cow/child's post, cat/cow/downward facing dog. Plank, curl left knee under torso to left, then middle, the right. Plank, curl right knee under torso to right, then middle, then left.
Surya Namaska A (3x)
Goddess, Warrior II, Plank, Chaturanga, Updog, Downdog (repeat on other side)
Malasana on block
Navasana with variations (twists, leg extensions)
Baddha Konasana
Firelog
Half-lotus legs for Tolasana, with blocks under hands
Janu Shirsasana (both sides)
Gomukhasana (both sides), Lizard, prone arm stretch, Supta Baddha Konasana (on pillows), Ananda Balasana, Supine pigeon.
Savasana
Reflection: The studio where I'm teaching sets a monthly area of focus. April was arm balances and inversions. This gives me an opportunity to be extremely thoughtful with my lesson planning, and this is what I came up with for a class this month. I like the accessibility of Tolasana when done with different leg positions, and with blocks for elevation. Usually when I think of arm balances I think of inversions as well, so doing a little study before preparing this lesson brought me to Tolasana, a pose I don't usually incorporate in my practice. It was a great reminder of what else is out there.

Practice 3
Date: April 25, 7:30-8:30p
Intention: Arm Balance
Content: Seated warm up, neck rolls, shoulder rolls, wrist rolls, hip rolls, seated forward fold, cat/cow/child's post, cat/cow/downward facing dog. Plank, curl left knee under torso to left, then middle, the right. Plank, curl right knee under torso to right, then middle, then left.
Surya Namaska A (3x)
Goddess, Warrior II, Plank, Chaturanga, Updog, Downdog (repeat on other side)
Malasana on block
Navasana with variations (twists, leg extensions)
Baddha Konasana
Firelog
Half-lotus legs for Tolasana, with blocks under hands
Janu Shirsasana (both sides)
Gomukhasana (both sides), Lizard, prone arm stretch, Supta Baddha Konasana (on pillows), Ananda Balasana, Supine pigeon.
Savasana
Reflection: This time I was able to enjoy this practice without using it as prep for teaching. I enjoyed the overall theme of balancing (did tip toes in Goddess, balanced in Navasana, etc...) that led up to the arm balance.

Thursday, April 20, 2017

Self-Practice Journal, Week 14

For one of my RYT classes this semester, I'm required to keep a weekly self-practice journal. This is for yoga practices I do on my own, not guided in a studio, gym, or via video. Each week I'll have a post that details at least three of my self-practices.

Week 14
Practice 1
Date: Saturday, April 15 7:30-815p
Intention: Brahmana practice
Content: Forearm plank to Dolphin, transition to hands and knees, then prone.
Baby Bhujangasana to Sphinx
Downward Dog
Virabhadrasana I and II, transition to hands and knees, then kneeling.
Virasana (on block), then recline (Supta Virasana)
Bridge
Matsyasana on block
Legs-up-the-wall (without block first, then add block)
Ananda Balasana (Happy Baby)
Reflection: I LOVE doing Matsyasana on a block or bolster. It's still challenging, but it lends enough support that I can work on puffing my chest (I have a tendency to forget about that element of back bends). This was a good practice to do to cement the concepts we discussed in class; back bends are warming and need good prep. And after the discussion we had about not immediately countering a pose, I'm more aware of how I sequence things and the effects the poses could have if done from one extreme to the next. This sequence definitely felt like it was building up to something and then giving my back a chance to relax/neutralize (legs-up-the-wall) before going into something considered a counter to the back bend. I felt less discomfort in my back after prepping it more thoroughly, using a prop, and neutralizing.

Practice 2
Date: Tuesday, April 25, 8:30-9:30p
Intention: Yoga for menstruation
Content: (taken from Yoga Sequencing by Mark Stephens)
Supta Baddha Konasana (blocks under thighs), knees to chest, Ananda Balasana
Supta Padangusthasana, each leg (with a strap)
Supta Virasana (with block, partial recline)
Cat-Cow, with alternate-leg-extensions
Downward Dog to Balasana (5x)
Bridge Pose (with a block)
Supine spinal twists
Gomukhasana
Wide-Legged Forward Fold
Seated Forward Fold (with pillows on the thighs to support the upper body)
Legs-up-the-wall (without block)
Savasana
Reflection: This definitely worked through some of the discomfort I was experiencing in my lower back earlier in the day. Having a bolster would be nice for a sequence like this since I wanted the poses to be more restorative. I can make due with about three pillows, but it's not the same. After doing a back-bending seqeunce last month in an attempt to help with cramps, I see how doing more to compress the front of the belly is beneficial.

Practice 3
Date: Wednesday, April 26 7:30-8p
Intention: Samana practice
Content: Seated lateral stretches, easy seated twists, Cat-cow with variations (extending arms and legs for balance), low lunge (each side), downward dog, forward fold.
Tadasana
Utkatasana
Lunge over right, then revolve
Parivrtta Trikonasana (over right)
Trikonasana (over right)
Lunge over right, then forward to fold
Tadasana
Utkatasana
Lunge over left, then revolve
Parivrtta Trikonasana (over left)
Trikonasana (over left)
Lunge over left, then forward to fold
Malasana (transition to sit)
Marichyasana I (left leg extended 1st), then bind the twist
Marichyasana I (right leg extended 2nd), then bind the twist
Dandasana
Seated forward fold
Legs-up-the-wall
Knees to chest, supine spinal twists, ananda balasana, windshield wipers with bent knees (more gentle spinal twist)
Savasana
Reflection: I'm a Pitta, so I love twists. And now that I know more about the energetics of poses, it's fun to experiment with them. This felt especially good as I work through my cycle; today the back pain wasn't present, so I felt ready to twist. This was a nice sequence for paying attention to either side of my body, and acknowledging the changes after doing the sequence on one side.

Monday, April 17, 2017

Yoga for Busy Moms on PS i adore you

Today I'm thrilled to share that I've teamed up with the incredible site PS i adore you to sell my online yoga course at a 50% discount.

If you're not family with PS, I'll give you a brief run-down: they're a flash-sale site that donates a portion of their proceeds to children with cancer. They have fun, practical, cute, amazing products that change out weekly, and it's for such a good cause.

Photo via PS i Adore You website
For the next week on PS, you can purchase Yoga for Busy Moms for 50% off retail, and the coupon code you receive can be redeemed at any time on Udemy (the site that hosts the yoga course). This is a great deal that I'm so happy to be able to offer to you! If you're not interested in yoga for yourself, or if you've already purchased it, you can buy the course as a gift for someone. Think of the women you'll be celebrating on Mother's Day this year... *wink wink*

Head over to PS and check out this amazing deal! You just have a week to save some $$$. See the deal by clicking right HERE.

Thursday, April 13, 2017

Self-Practice Journal, Week 13

For one of my RYT classes this semester, I'm required to keep a weekly self-practice journal. This is for yoga practices I do on my own, not guided in a studio, gym, or via video. Each week I'll have a post that details at least three of my self-practices.

Week 13
Practice 1
Date: Monday, April 10 7:30-8:45p
Intention: Practice for teaching practicum class Tuesday night
Content: Seated warm up- lateral stretches, hip circles, neck rolls, cat/cow with child's pose variation, downward facing dog, half sun salutes, chair with bow and arrow, wrist rolls, sunflower.
Chandra Namaskar
Goddess pose
Star pose
Virabhadrasana II
Utthita Parsvakonasana
Crescent lunge
Wide-Legged Forward fold (supported with blocks under hands/head, and twist after surrendering for a few breaths)
Malasana (use a block under the sits bones first time through)
Bakasana
Wide-Legged Forward Fold (supported with blocks under hands/head, and twist after surrendering for a few breaths)
Crescent lunge
Utthita Parsvakonasana
Virabhadrasana II
Star pose
Goddess pose
Garudasana
(Repeat twice, with progression. Second time through, add Ardha Chandrasana after lunges on each side).
Static side lunges
Sage Twist
Ardha Virasana
Lizard
Prone shoulder stretch (but share variation: seated shoulder opener for pregnant classmate)
Marichyasana I (with strap for the class, without strap personally)
Legs-up-the wall (with or w/o block)
Ananda Balasana
Savasana
Reflection: I originally planned this sequence with Pyramid to follow side angle, but I didn't like having to adjust my feet to go into lunge afterward. I wanted lunge to prep for Ardha Chandrasana, so I pulled out Pyramid pose. I liked that flow so much more and felt my alignment wasn't compromised when I played around with that change. Also, even though I won't have time to teach Bakasana or Garudasana in my 50-minute practicum, I included it in this practice for myself.

Practice 2
Date: Wednesday, April 12 8-9p
Intention: Enjoy the moon sequence without worrying about tweaking it for teaching. Be present.
Content: Seated warm up- lateral stretches, hip circles, neck rolls, cat/cow with child's pose variation, downward facing dog, half sun salutes, chair with bow and arrow, wrist rolls, sunflower.
Chandra Namaskar
Goddess pose
Star pose
Virabhadrasana II
Utthita Parsvakonasana
Crescent lunge
Wide-Legged Forward fold (supported with blocks under hands/head, and twist after surrendering for a few breaths)
Malasana (use a block under the sits bones first time through)
Bakasana
Wide-Legged Forward Fold (supported with blocks under hands/head, and twist after surrendering for a few breaths)
Crescent lunge
Utthita Parsvakonasana
Virabhadrasana II
Star pose
Goddess pose
Garudasana
(Repeat twice, with progression. Second time through, add Ardha Chandrasana after lunges on each side).
Static side lunges
Sage Twist
Ardha Virasana
Lizard
Prone shoulder stretch (but share variation: seated shoulder opener for pregnant classmate)
Marichyasana I (with strap for the class, without strap personally)
Legs-up-the wall (with or w/o block)
Ananda Balasana
SavasanaReflection: Doing this sequence again, but without stopping to make notes, was so much more relaxing. I was able to move through the poses without thinking of my breath or cues. I was able to listen to the music that I had specifically picked for the flow and to notice how it connected with my poses (for example, while in crow the lyrics of an Iron and Wine song were "flightless bird." I could appreciate that when in the moment). It was also fantastic to have a longer savasana.

Practice 3
Date: Thursday, April 13 11:55a-12:25p (I took advantage of today's late start and did a flow!)
Intention: Regroup after rushing all morning to get errands done and son to sitter before class.
Content: Warm up- sunflowers, Downward Facing Dog, cat-cow, Chaturanga to Downward Facing Dog (5 times), baby cobras (3 times), child's pose, Virabhadrasana I to II (3 times), Virabhadrasana II to straight-legged variation (3 times), forward fold, Chaturanga, Chaturanga Dandasana, Upward Facing Dog, Balasana.
Reflection: It's amazing how a few minutes of "me-time" can help me center and feel refreshed. I had been stressed all morning and practically ran to class to get there on time. Then I realized I wasn't late, and that I had even more time because class would be starting late. It changed my perspective and I realized that stressing about a few minutes lost here and there didn't mean my entire day was shot. I really appreciated having time to go through some poses and literally catch my breath.

Thursday, April 6, 2017

Self-Practice Journal, Week 12

For one of my RYT classes this semester, I'm required to keep a weekly self-practice journal. This is for yoga practices I do on my own, not guided in a studio, gym, or via video. Each week I'll have a post that details at least three of my self-practices.

Week 12
Practice 1
April 3, 8-9p
Intention: Vishudda practice
Content: Seated warm up- gather the breath in easy pose, drop and lift chin slightly, ear to shoulder, shoulder rolls, lateral stretches, seated hip circles, dandasana with roll ups, cat-cow with variations (side-to-side, through child's pose), downward facing dog, forward fold.
Surya Namaskar 3x
Warrior I, cactus arms, tuck chin and bow over lunging leg 5x
Salutation
Warrior I other side, cactus arms, tuck chin and bow over lunging leg 5x
Chair, forward fold, plank to salabhasana (start with legs, then do arms, then full expression)
Child's pose
Ustrasana
Child's pose
Hare pose
Hero's pose on block with forward folds
Child's pose to belly
Prone arm stretch, half-knot
Child's pose to transition to seated
Dandasana, Seated forward fold
Janu Shirshasana
Matsyasana
Legs-up-the-wall (hips on block)
Supine pigeon, spinal twists
Savasana
Reflection: I'm working on being creative and thoughtful with my practices, and not having a physical concern or goal in mind when practicing. This practice gave me the opportunity to experiment with Jalandhara, which is something I haven't done on my own before. It's wonderful to have a fuller experience with yoga that goes beyond just the asana.

Practice 2
April 5, 10-11a
Intention: Apana practice
Content: cat-cow with variations, downward facing dog, Surya Namaskar
Pyramid with bows, 3x
Warrior I with bows, 3x
Forward fold with twist
switch sides
Wide-legged forward fold, with twist
Lunge over left, Warrior III
Wide-legged forward fold, with twist
Lunge over right, Warrior III
Supine pigeon and twist
Sage twist with fold over front leg
Legs-up-the-wall with block
Savasana
Reflection: My body appreciated the forward folds in this practice because I made the mistake of indulging in too much dairy earlier in the week. It helped get things moving!

Practice 3
April 6, 7-7:30p
Intention: Just move my body
Content: Seated warm ups- neck circles, ear to shoulder, wrist rolls, foot massage, dandasana with roll ups, cat-cow, downward facing dog, Surya Namaskar (5x)
Baddha Konasana, janu shirshasana, seated wide-legged-forward fold, virasana on a block, child's pose, supine spinal twists
Savasana

Reflection: It was nice to move at my own regular pace tonight instead of disciplining myself to go slower than I naturally tend to in my practice. Sometimes it's nice to go with my old flow!

Thursday, March 30, 2017

Self-Practice Journal, Week 11

For one of my RYT classes this semester, I'm required to keep a weekly self-practice journal. This is for yoga practices I do on my own, not guided in a studio, gym, or via video. Each week I'll have a post that details at least three of my self-practices.

Week 11
Practice 1
Date: March 24, 8-8:30p
Intention: Practice and get comfortable to teach kids yoga tomorrow
Content: Seated breath discussion. Explain that we want to fill the belly and the lungs like balloons in our bodies. Standing warm up: lift the arms with the breath and make a hot air balloon overhead, sunflower lunges, crescent moon lateral stretch, "fireworks" stretch (squat into a ball and then expand arms and legs like a jumping jack).
Child's pose, cat-cow, downward facing dog
Squat, bound angle
Cobra, cat, forward fold with roll ups
Cat, bridge, cat with tiger's tail
Half-monkey
Partner pose: seesaw
Child's pose
Savasana with hands on belly to feel the breath
Reflection: Repeating the poses for 5-10 breaths will probably work well for this group. They're older than kindergartners (who I did a similar practice with in Februrary) so I'm not oging to give them free time at the end to request a pose. I think the partner pose will be a lot of fun for them, and give them a chance to talk to someone about how it feels. They'll have to tell their partner if the stretch doesn't feel good, and they'll have to ask their partner how it feels for them as well. I hope to encourage the kids to develop awareness of their bodies. I also want to teach them yoga can be simple and fun until the day comes they're ready to learn more. I hope this will be a good 30-minute session for them.

Practice 2
Date: March 28, 8-8:50p
Intention: Practice for teaching Chad's SLCC class, Vishuddha-inspired
Content: Seated centering and warm up- raise the arms with the breath, tilting chin up and down if comfortable. Ear to shoulder, shoulder rolls, seated hip circles (folding the torso over the legs), dandasana with knees bent and rolling folds, cat-cow with variations, downward facing dog (pedaling the feet).
Surya Namaskar A 3 times (progressive)
Warrior I, cactus arms, bow over front leg (repeat 3 times)
Salutation
Warrior I, cactus arms, bow over front leg (repeat 3 times)
switch sides 3-5 times depending on pace of class, tucking chin to create awareness of throat lock
Salabhasana 3-5 breaths (progressive: lifting arms only first, then legs only first, then putting the two together)
Child's pose
Ardha Ustrasana
Hare pose
Virasana with block, and forward folds/roll ups over the quads
Child's pose
Roll to back for Matsyasana
Supine Garudasana
Invite class to take any stretch they need
Savasana
Reflection: I've never felt this nervous to teach a class before. Usually I'm a little jittery, but after a run-through of the lesson plan I feel fine. I can't shake the butterflies on this one. Even after going through everything I'm second-guessing myself and worrying that I have either not enough or too much planned. It may be because I've never done a sequence inspired by a chakra. It's not a strength of mine. I worry it may not come across as sincere or knowledgeable. Or that I'm out of my league trying to give suggestions for something that some people take very seriously. Chad's class is only 50 minutes and I wonder if I'd feel better if I had time to not only lead a practice, but to explain myself more before and after. Hopefully everything goes well tomorrow.

Practice 3
Date: March 30, 8-8:30p
Intention: Santosa
Content: Seated warm up- gather the breath, lateral bends, hip circles, foot massage. Cat-cow with child's pose and pull-through variations. Downward facing dog pedaling the feet and dropping the hips side-to-side. Forward fold and half-salutes (repeat 3 times).
Surya Namaskar B (3 times progressively)
Low crescent lunge over left, revolved crescent lunge, warrior I, reverse warrior
Salutation
Low crescent lunge over right, revolved crescent lunge, warrior I, reverse warrior
Forward fold, downward dog, hands-and-knees
Sage twist
Hare pose
Prone shoulder stretches
Supine rolls, twists, happy baby, pigeon
Legs-up-the-wall
Savasana
Reflection: Due to some financial goals, I'm in the midst of a "spending fast." It's hard to limit myself to only purchasing essentials (groceries, paying bills, gas, etc...) when I'm used to the occasional treat. The day after I set my two-week goal to freeze spending, it seemed like huge sales popped up all around me. I laughed about the irony, but still couldn't shake the subtle desire to break my fast and just get that $10 eyeliner. But I'm committed, and doing a practice to focus on being content with what I have is helpful to get me through the second half of this fast. I have so much to make my life easeful and enriching, and don't need to waste my resources on non-essentials.