tag:blogger.com,1999:blog-9066563344390745982024-03-05T09:53:15.924-07:00LIV(E) NamasteLivhttp://www.blogger.com/profile/03545374359231638275noreply@blogger.comBlogger121125tag:blogger.com,1999:blog-906656334439074598.post-25609162747440126952019-04-01T07:00:00.000-06:002019-04-01T07:00:00.765-06:00Summer Camp for Kids - Namaste Yoga Camp 2019It's finally here! It's time to register for Namaste Yoga Camp! This is my third year doing Namaste Yoga Camp for kids, and I'm so excited I can now open up registration.<br />
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You can search this blog for more details, or click <a href="https://forms.gle/H81CXHhVKg469fMTA" target="_blank">HERE</a> to access the registration form. Feel free to email me if you have specific questions: livnamasteyoga@gmail.com<br />
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Camp will start June 10 and run through August 7, and will be held in The Dancing Room, a private studio in Murray. The address will be sent via email with a welcome letter when you register; if you need to consider location before your commit, I can give you more information upon request.<br />
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Class size will be a little more limited than last year, and spaces will be filled on a first-come, first-served basis. I'm so looking forward to another summer filled with yoga! Once you've signed up, please share with your friends who you think may be interested; I offer a one-time 10% discount as a thank you if someone you refer signs up. There's a place on the registration form for people to list you, and I'll apply the discount to your next upcoming session.</div>
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As always, feel free to contact me with any questions you have.</div>
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<a href="https://forms.gle/H81CXHhVKg469fMTA" target="_blank">Namaste Yoga Camp for Kids REGISTRATION</a></div>
Livhttp://www.blogger.com/profile/03545374359231638275noreply@blogger.com1tag:blogger.com,1999:blog-906656334439074598.post-37278504363200188382019-02-22T11:47:00.002-07:002019-02-22T11:50:13.953-07:00Summer 2019 Yoga Camp for Kids - Liv Namaste Yoga CampCan you believe the time has come to start planning summer camp for kids?! I am so excited to be diving in to all my resources in order to outline Namaste Yoga Camp for summer 2019! I love doing this yoga based summer camp for kids because kids benefit SO MUCH from the techniques in yoga. Additionally, I love to get creative and combine an art project with the yoga. The two complement each other so perfectly, giving kids the tools they need to succeed in life.<br />
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I don't have all the nitty gritty details of Namaste Yoga Camp 2019 completely hashed out, but I do have an outline for the themes we'll have this summer! Check them out:<br />
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<li><span style="font-size: 11pt; white-space: pre;"><span style="font-family: inherit;">Shapes Theme</span></span></li>
<li><span style="font-size: 11pt; white-space: pre;"><span style="font-family: inherit;">Space Theme</span></span></li>
<li><span style="font-family: inherit;">Summer Theme</span></li>
<li><span style="font-family: inherit;">Ocean Theme</span></li>
<li><span style="font-family: inherit;">Harry Potter Inspired Theme</span></li>
<li><span style="font-family: inherit;">Halloween Theme</span></li>
<li><span style="font-family: inherit;">Heroes Theme</span></li>
<li><span style="font-family: inherit;">Animals Theme</span></li>
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Some of the art projects may include stamping with found objects, making hero shields and hopefully creating our own Remembralls from Harry Potter.<br />
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<span style="font-family: inherit;">Camp is for kids ages 4+, and the class size may be limited to 8 children, depending on my studio space. We won't be able to enjoy camp at the Murray Park Center this year, but I'll keep you posted when we have a venue!</span></div>
Livhttp://www.blogger.com/profile/03545374359231638275noreply@blogger.com0tag:blogger.com,1999:blog-906656334439074598.post-34911152806159558592018-07-15T09:30:00.000-06:002019-01-13T11:50:27.602-07:002018 Summer YOGA Camp for Kids - Murray and Sandy<div class="separator" style="clear: both; text-align: center;">
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Kids' <span class="m_-35392056359670788gmail-il">Yoga</span> <span class="m_-35392056359670788gmail-il">Camp</span> is an opportunity for your young yogis to experience <span class="m_-35392056359670788gmail-il">yoga</span>, breath work, and art, and to see how they all work together. There is an emphasis on <span class="m_-35392056359670788gmail-il">yoga</span> not only as exercise, but as a way of developing self-confidence. <span class="m_-35392056359670788gmail-il">Yoga</span>
will be experienced in a playful setting, incorporating animal/plant
inspiration for poses, as well as doing poses with a partner. The
breathing exercises will encourage personal awareness (how do we feel
when we breathe in a certain way?), and will give children power over
their own emotions.<br />
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Art will be used to give children an opportunity to incorporate some of the <span class="m_-35392056359670788gmail-il">yoga</span>
skills they're learning, and to express themselves in a positive way.
Art projects may include: making "calm down jars", making
lavender-scented eye pillows, painting with the breath, making stress
balls, creating mandalas, making dream catchers, "Warrior" puppets, and other projects that will reflect the focus for the yoga practice.<br />
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<b>Mondays and Fridays, 1:30p-3p at <a href="http://www.murray.utah.gov/720/The-Park-Center" target="_blank">The Park Center in Murray (no membership required)</a></b><br />
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<b>$10 one-time registration fee </b></div>
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<b>$10 per day, or $15 for both Monday and Friday (more discounts available; see registration)</b></div>
<b>10 kid limit per class, ages 4+</b><br />
<b><a href="https://docs.google.com/forms/d/1eFFtqf2fG2gPjr6tfxpwrSDZLjqAnCW1MqM8UlXM2Z4/edit?usp=drive_web" target="_blank">REGISTER HERE for MURRAY</a></b><br />
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(REGISTRATION CLOSED)<i> Week of June 11: Superhero Theme</i> <br />
(REGISTRATION CLOSED)<i> Week of June 18: Harry Potter Inspired Theme</i><br />
(REGISTRATION CLOSED) <i>Week of July 9: Land Animals Theme</i> <br />
(REGISTRATION CLOSED)<i> Week of July 16: Air/Wind Theme </i><br />
(REGISTRATION CLOSED) <i>Week of July 23: Summer Theme </i><br />
(REGISTRATION CLOSED) <i>Week of July 30: Ocean Theme</i><br />
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<b>Wednesdays and Thursdays 1:30p-3p at <a href="https://yinwellness.studio/" target="_blank">Yin Health & Wellness in Sandy</a></b><br />
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<b>$25 drop-in (single class)</b></div>
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<b>$80 4-class pass</b><br />
<b>$145 8-class pass </b></div>
<b>Ages 3+ (children MUST be toilet-trained to attend)</b><br />
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(REGISTRATION CLOSED) Week of June 11: Superhero Theme <br />
(REGISTRATION CLOSED) Week of June 18: Harry Potter Inspired Theme <br />
(REGISTRATION CLOSED) Week of June 25: Space Theme* <br />
(REGISTRATION CLOSED) Week of July 2: Shapes Theme <br />
(REGISTRATION CLOSED) Week of July 9: Land Animals Theme <br />
(REGISTRATION CLOSED) Week of July 16: Air/Wind Theme <br />
(REGISTRATION CLOSED) Week of July 23: Summer Theme <br />
(REGISTRATION CLOSED) Week of July 30: Ocean Theme
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You can access the registration form <a href="https://drive.google.com/file/d/1o_wUB4ueX0wGQt6e4tAVyNVGMcqjbjy4/view?usp=sharing" target="_blank">HERE</a>. Please print, fill out, and return either to me or Yin Health and Wellness. To sign up online, use the Yin website and register via the schedule <a href="https://yinwellness.studio/yoga-classes/" target="_blank">HERE</a>. You can manually enter in the dates that work for you and see what's available for camp on Wednesdays and Thursdays, beginning June 13.<br />
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*There will be a sub for one week at Yin, as I'll be out of town. Murray camp dates also reflect my absence. Livhttp://www.blogger.com/profile/03545374359231638275noreply@blogger.com0tag:blogger.com,1999:blog-906656334439074598.post-19509926530621222852018-07-15T06:00:00.000-06:002018-07-15T10:50:27.318-06:00A Glimpse into Salt Lake City Yoga CampI'm halfway through the summer when it comes to my yoga camps! It's been exciting, exhausting, and extremely rewarding to host these classes for your little yogis. It stretches my skills to learn more about yoga for kids, and how to adapt what I'm used to (which is teaching traditional yoga classes to adults) for a younger set of students.<br />
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I have a lot of fun coming up with games and poses to go along with the themes I've chosen for each week. And as a reminder, there are two camp days per theme, and each day has varying curriculum and a different art project. I want you to get the most for your money, and make the classes unique and engaging for the little yogis!<br />
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Since my last update, we've had Wizard-themed camp, and animal-themed camp. Our art projects have included dragon eggs and mala bead pipe cleaner animals. My 4-year-old says he likes the art projects the best, but I usually end up doing most of the work for him ;)<br />
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Some of my other campers have shared that their favorite part is being able to play and relax in yoga camp. One mother let me know that during an anxiety episode for her camper (while at home) she had him practice one of our breathing exercises and it helped him regain control of his emotions and feel better. THAT is a major reason why I do this! Kids need these skills, which I do my best to teach them through play.<br />
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For the upcoming week, we'll focus on AIR. It's an important element, and breathwork is vital not only to yoga, but to just living life, right?! I'll be helping the kids make air-powered rockets, and we'll read the beautiful book "<a href="https://amzn.to/2Ll0bm5" target="_blank">My Magic Breath</a>". We'll also do some pom-pom play, and paint with our breath so the kids can actually see how important breathing is. It's so powerful, and I hope to teach them that through various methods. Many of our poses will also fall into the "air" category of yoga... meaning they're poses meant to balance the air element in our bodies. It'll be subtle for the kiddos, of course, but it's something we studied in depth in my yoga teacher training.<br />
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This camp has been a huge success this year, because kids are having fun and learning life skills in the process. I'm currently in discussion with the Murray Rec Center to bring a preschool yoga class to their schedule throughout the next school year. I'd also like to see a class for school-aged kids perhaps once a month, so I'll keep you updated on that opportunity.<br />
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I do still have some openings for camp this summer, so check out Murray registration <a href="https://docs.google.com/forms/d/1eFFtqf2fG2gPjr6tfxpwrSDZLjqAnCW1MqM8UlXM2Z4/edit" target="_blank">HERE</a>. For Sandy camp, head to the Yin website and register using the <a href="https://yinwellness.studio/yoga-classes/" target="_blank">MindBody calendar</a> (scroll down a little bit on that web page to see the calendar).Livhttp://www.blogger.com/profile/03545374359231638275noreply@blogger.com0tag:blogger.com,1999:blog-906656334439074598.post-69734506569981897712018-06-16T17:09:00.000-06:002018-06-16T17:10:01.914-06:00Superhero Themed Kids' Yoga - Camp 2018Week one of Kids' Yoga Camp is in the books!
Our superhero theme helped us focus on Warrior poses, and we did games inspired by superheroes working together.<br />
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I taught the kids that breathing in a mindful way is like having our very own super power. It can change how you feel, and it can change how others feel. They loved the laughing breath exercise because they had a chance to be super silly while still actually, <i>physically </i>noticing how someone else's breathing/mood affected them.<br />
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My 4 year old is just old enough to be involved in the games and sequences I'm teaching this year, but sometimes (pictured above) he just needed a break. And that's the wonderful thing about yoga! You can practice whatever you need to on your own mat.<br />
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Yoga camp is never complete without partner poses, and the art project is often the kids' most favorite part. Each year I have a couple of yogis who ask, throughout the entire first hour, when we're doing the art project. I'm glad I didn't disappoint with this weeks' crafts- we made dream catchers and warrior puppets.<br />
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I've worked on fine-tuning the curriculum to give the kids a good mix of physical activity, mindfulness activity, and creative space to do whatever they want. My 7 year old complained that camp on Friday wasn't long enough, which I'm going to take as a huge compliment! </div>
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I got a few testimonials from yoga campers this week, in case you want to hear straight from the horses' mouths what the best part of Superhero Yoga Camp was:<br />
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A, age 7: I love being with my friends and doing art projects.<br />
L, age 4: My favorite part is superhero games. I like being a helper.<br />
L, age 6: I like the art.<br />
R, age 8: My favorite part is how you can relax.<br />
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Harry Potter-inspired week is now closed for registration, but I have more spots available in July! Get all the info <a href="http://livnamaste.blogspot.com/2018/04/kids-yoga-camp-is-opportunity-for-your.html" target="_blank">HERE</a>. <br />
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<br />Livhttp://www.blogger.com/profile/03545374359231638275noreply@blogger.com0tag:blogger.com,1999:blog-906656334439074598.post-63921517670276988512018-02-07T11:54:00.000-07:002018-02-07T11:54:14.912-07:00Kids' Yoga CampCan you believe it's already time to start planning summer yoga camp?! I'm so excited to be working with a couple of locations to host camp again this year for your young yogis, ages 4+.<br />
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Take a peek at some photos from last year's camp, and consider signing your little ones up for camp with me this year! I may have locations in both Murray and Sandy for summer 2018, so hopefully one will work for you!<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxrDPFSZjouA4GuDDnmURi2CTzMVOScRld8fKOl_OoW-zZ3XuOXxEa4xCUKQjzaOBGu0ph2XaB4cmA3xv7dsbRPDjpJTOKi_fAZr7wfeKH3fdUcaUNrz4juKoYVUlJNgaU95YRaWFtaZw/s1600/painting+with+the+breath.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="640" data-original-width="623" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxrDPFSZjouA4GuDDnmURi2CTzMVOScRld8fKOl_OoW-zZ3XuOXxEa4xCUKQjzaOBGu0ph2XaB4cmA3xv7dsbRPDjpJTOKi_fAZr7wfeKH3fdUcaUNrz4juKoYVUlJNgaU95YRaWFtaZw/s640/painting+with+the+breath.jpg" width="622" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Painting with the breath</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">Gratitude rocks</td></tr>
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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! I'll let you know when and where registration is available.Livhttp://www.blogger.com/profile/03545374359231638275noreply@blogger.com0tag:blogger.com,1999:blog-906656334439074598.post-63961151080984594762017-10-14T13:49:00.003-06:002017-10-14T13:49:45.225-06:00Harry Potter Inspired Yoga 2017<div class="separator" style="clear: both; text-align: center;">
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Harry Potter inspired yoga has come and gone, but maybe you can catch the train at Platform 9 and 3/4 next year!<br />
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This practice was designed for ages 7 and up, and use of wands was encouraged! I drew inspiration from the books, movies and screenplays, and created sequences with a playful approach. I tried to make it fun and challenging for both children and adults. We did a Moon Salutation to warm up (inspired by Luna Lovegood), some transfiguration magic to do animal poses, and we both dueled and flew like wizards.<br />
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The turnout was extremely modest, but I'm grateful for those who came! We had a little fun with a homemade photobooth prop after our practice, which was inspired by Sirius Black's infamous escape from Azkaban.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQW7_SHGk-8UGZxURWEiU2bxSBu4akuj0hn86YEdr1CeRXPdFaKXVV1XIWzLd06V1RsC1vfwmKWuT9dairYcBQd7ur6HZwtdja2ZaITDzMDG2OX69oX5rDticVe585qx_EP2MVNDyeRJ8/s1600/P1015821.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1280" data-original-width="720" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQW7_SHGk-8UGZxURWEiU2bxSBu4akuj0hn86YEdr1CeRXPdFaKXVV1XIWzLd06V1RsC1vfwmKWuT9dairYcBQd7ur6HZwtdja2ZaITDzMDG2OX69oX5rDticVe585qx_EP2MVNDyeRJ8/s640/P1015821.JPG" width="360" /></a></div>
Besides the wizards and muggles in attendance, we also had a guest owl. She was very well-behaved during the practice and didn't try to deliver any mail while we were on our mats, using our wands.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi64MXbmIb0C9GzksQXPfUxSUyqouClHLgKSNKyJHn049ReEViEKQcVf1hzb1ePkzGL5b7i3g4CDn8YltGsK3uSj-TWHhsCFNnvdXELDILNEtlfahAevsVaKKhAIObMDT7ILdDPi_7Bh7g/s1600/HP+Inspired+Yoga.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1280" data-original-width="720" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi64MXbmIb0C9GzksQXPfUxSUyqouClHLgKSNKyJHn049ReEViEKQcVf1hzb1ePkzGL5b7i3g4CDn8YltGsK3uSj-TWHhsCFNnvdXELDILNEtlfahAevsVaKKhAIObMDT7ILdDPi_7Bh7g/s640/HP+Inspired+Yoga.jpg" width="360" /></a></div>
I hope to see you next year!Livhttp://www.blogger.com/profile/03545374359231638275noreply@blogger.com0tag:blogger.com,1999:blog-906656334439074598.post-32433217458430437152017-08-26T16:34:00.000-06:002017-09-05T14:09:29.841-06:00Harry Potter Inspired Yoga for Families<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEif-A-VMTGjnpqssnUk61-OCrXXB7rNTVIFO_r91CTO4pUwNNK4FglkWJSJVvxfsXxY6Ldn32bPb7_PP2XGPM7fpinecgdvZGoSxM1kJVg7nvX_f__rSwYC4i2cAlLFMLjdv6b-6MspzbA/s1600/Harry+Potter+Yoga.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="569" data-original-width="1011" height="360" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEif-A-VMTGjnpqssnUk61-OCrXXB7rNTVIFO_r91CTO4pUwNNK4FglkWJSJVvxfsXxY6Ldn32bPb7_PP2XGPM7fpinecgdvZGoSxM1kJVg7nvX_f__rSwYC4i2cAlLFMLjdv6b-6MspzbA/s640/Harry+Potter+Yoga.jpg" width="640" /></a></div>
This October, I'll be offering Harry Potter inspired yoga for families in Salt Lake City! I'm excited to bring the magic of the books and the magic of yoga together for a fun event.<br />
<br />
Open to children ages 7+, as well as adults, the class will incorporate readings from the books, poses with wizard-inspired names, and wands for all! It will be for all skill-levels, and will be the perfect activity to usher in the Halloween season. <br />
<br />
Pricing is not yet set, but expect around $15/person, with discounts for parent+child admission, couples (adult+adult) admission, and for families/groups of 3+ admission. Class will be one hour long, and wands will be included in the cost of admission.<br />
<br />
More details will be forthcoming for this class, which will most-likely be held on a Friday evening in October.<br />
<br />
To keep track of interest, please fill out the following Google form <a href="https://docs.google.com/forms/d/1BVKGmPAHVfzxqGSs8h4yViC7Vn_zQGvba2cWE-flBvQ/edit" target="_blank">HERE</a>.Livhttp://www.blogger.com/profile/03545374359231638275noreply@blogger.com0tag:blogger.com,1999:blog-906656334439074598.post-37944891114045632812017-05-01T06:00:00.000-06:002017-12-27T16:18:58.512-07:00Kids' Yoga Summer Camp<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisvJkLflSzbvQ5tsZh7r9XgDk1SSw8uyQ8nHxnoPym9Cqyh5HPKJNa8-xBgswnDi0SHwtqz518f_ZhLkLPkX9HM8YHgFAnjASqBGGjV_nGwyqmpVv7l65eqwaOY9bMDf2uGA8xNznZ4co/s1600/liv+namaste+header.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="236" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisvJkLflSzbvQ5tsZh7r9XgDk1SSw8uyQ8nHxnoPym9Cqyh5HPKJNa8-xBgswnDi0SHwtqz518f_ZhLkLPkX9HM8YHgFAnjASqBGGjV_nGwyqmpVv7l65eqwaOY9bMDf2uGA8xNznZ4co/s640/liv+namaste+header.jpg" width="640" /></a></div>
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I'm so happy I can offer kids' yoga camp summer 2017! 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:<br />
<br />
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 <a href="http://www.localyogaslc.com/" target="_blank">localYOGA</a> at 6357 S Redwood Road in Taylorsville, UT.<br />
<br />
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! <br />
<br />
10% discount on total cost for siblings who attend together, <i>and </i>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. <br />
<br />
<h4>
<b>Session 1 June 6-8 1:30-3p</b> (REGISTRATION CLOSED)</h4>
<h4>
<b>Session 2 June 13-15 1:30-3p (REGISTRATION CLOSED)</b></h4>
<h4>
Session 3 June 20-22 1:30-3p (REGISTRATION CLOSED )</h4>
<h4>
Session 4 June 27-29 1:30-3p (REGISTRATION CLOSED)</h4>
<h4>
Session 5 July 5 AND 6 1:30-3p (REGISTRATION CLOSED)</h4>
<h4>
Session 6 July 11-13 1:30-3p (REGISTRATION CLOSED)</h4>
$54/child for all three classes<br />
$20/child for one class<br />
-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.<br />
<br />
I'm 200 hour certified in yoga instruction, as well as CPR and First Aid certified. I've worked in day care since 2013, 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 <a href="https://goo.gl/forms/QUzc7Uv2YfA9Uvus1" target="_blank">HERE</a>.Livhttp://www.blogger.com/profile/03545374359231638275noreply@blogger.com0tag:blogger.com,1999:blog-906656334439074598.post-82266416065761328562017-04-27T20:33:00.002-06:002017-04-27T20:33:53.371-06:00Self-Practice Journal, Week 15<i>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.</i><br />
<br />
<b>Week 15</b><br />
<b>Practice 1</b><br />
<b>Date: </b>April 21, 7:30-8:00p <br />
<b>Intention: </b>Non-stealing (use props)<br />
<b>Content:</b> Tadasana, swan dives, chair with bow and arrow (5x), Surya Namaskar (3x)<br />
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).<br />
Tree pose (both sides)<br />
Forward fold, Downward Dog, lower to Pigeon, Lizard<br />
Supine spinal rolls, supine hand-to-big-toe pose, Supta Baddha Konasana, Figure-four/supine pigeon legs for spinal twist, happy baby.<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
Savasana<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline;"></span></div>
<b>Reflection</b>: 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.<br />
<br />
<b>Practice 2</b> <br />
<b>Date: </b>April 24, 3-4p<br />
<b>Intention</b>: Arm Balance <br />
<b>Content</b>: 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.<br />
Surya Namaska A (3x)<br />
Goddess, Warrior II, Plank, Chaturanga, Updog, Downdog (repeat on other side)<br />
Malasana on block<br />
Navasana with variations (twists, leg extensions)<br />
Baddha Konasana<br />
Firelog<br />
Half-lotus legs for Tolasana, with blocks under hands<br />
Janu Shirsasana (both sides)<br />
Gomukhasana (both sides), Lizard, prone arm stretch, Supta Baddha Konasana (on pillows), Ananda Balasana, Supine pigeon.<br />
Savasana<br />
<b>Reflection</b>: 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.<br />
<br />
<b>Practice 3</b><br />
<b>Date: </b>April 25, 7:30-8:30p<br />
<b>Intention: </b>Arm Balance <br />
<b>Content</b>: 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.<br />
Surya Namaska A (3x)<br />
Goddess, Warrior II, Plank, Chaturanga, Updog, Downdog (repeat on other side)<br />
Malasana on block<br />
Navasana with variations (twists, leg extensions)<br />
Baddha Konasana<br />
Firelog<br />
Half-lotus legs for Tolasana, with blocks under hands<br />
Janu Shirsasana (both sides)<br />
Gomukhasana (both sides), Lizard, prone arm stretch, Supta Baddha Konasana (on pillows), Ananda Balasana, Supine pigeon.<br />
Savasana<br />
<b>Reflection: </b>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. Livhttp://www.blogger.com/profile/03545374359231638275noreply@blogger.com0tag:blogger.com,1999:blog-906656334439074598.post-66965426492609689892017-04-20T17:02:00.000-06:002017-04-21T17:02:36.796-06:00Self-Practice Journal, Week 14<i>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.</i><br />
<br />
<b>Week 14</b><br />
<b>Practice 1</b><br />
<b>Date: </b>Saturday, April 15 7:30-815p<br />
<b>Intention</b>: Brahmana practice<br />
<b>Content</b>: Forearm plank to Dolphin, transition to hands and knees, then prone.<br />
Baby Bhujangasana to Sphinx<br />
Downward Dog<br />
Virabhadrasana I and II, transition to hands and knees, then kneeling.<br />
Virasana (on block), then recline (Supta Virasana)<br />
Bridge<br />
Matsyasana on block<br />
Legs-up-the-wall (without block first, then add block)<br />
Ananda Balasana (Happy Baby)<br />
<b>Reflection</b>: 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.<br />
<br />
<b>Practice 2</b> <br />
<b>Date:</b> Tuesday, April 25, 8:30-9:30p<br />
<b>Intention</b>: Yoga for menstruation<br />
<b>Content</b>: (taken from <i>Yoga Sequencing</i> by Mark Stephens)<br />
Supta Baddha Konasana (blocks under thighs), knees to chest, Ananda Balasana<br />
Supta Padangusthasana, each leg (with a strap)<br />
Supta Virasana (with block, partial recline)<br />
Cat-Cow, with alternate-leg-extensions<br />
Downward Dog to Balasana (5x)<br />
Bridge Pose (with a block)<br />
Supine spinal twists<br />
Gomukhasana<br />
Wide-Legged Forward Fold<br />
Seated Forward Fold (with pillows on the thighs to support the upper body)<br />
Legs-up-the-wall (without block)<br />
Savasana<br />
<b>Reflection</b>: 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.<br />
<br />
<b>Practice 3</b><br />
<b>Date:</b> Wednesday, April 26 7:30-8p<br />
<b>Intention</b>: Samana practice<br />
<b>Content</b>: S<span class="_5yl5"><span>eated lateral stretches, easy seated twists, Cat-cow with variations (extending arms and legs for balance), low lunge (each side), downward dog, forward fold.</span></span><br />
<span class="_5yl5"><span><span class="_5yl5"><span>Tadasana</span></span></span></span><br />
<span class="_5yl5"><span><span class="_5yl5"><span>Utkatasana</span></span></span></span><br />
<span class="_5yl5"><span><span class="_5yl5"><span>Lunge over right, then revolve</span></span></span></span><br />
<span class="_5yl5"><span><span class="_5yl5"><span>Parivrtta Trikonasana (over right)</span></span></span></span><br />
<span class="_5yl5"><span><span class="_5yl5"><span>Trikonasana (over right)</span></span></span></span><br />
<span class="_5yl5"><span><span class="_5yl5"><span>Lunge over right, then forward to fold</span></span></span></span><br />
<span class="_5yl5"><span><span class="_5yl5"><span>Tadasana</span></span></span></span><br />
<span class="_5yl5"><span><span class="_5yl5"><span>Utkatasana</span></span></span></span><br />
<span class="_5yl5"><span><span class="_5yl5"><span>Lunge over left, then revolve</span></span></span></span><br />
<span class="_5yl5"><span><span class="_5yl5"><span>Parivrtta Trikonasana (over left)</span></span></span></span><br />
<span class="_5yl5"><span><span class="_5yl5"><span>Trikonasana (over left)</span></span></span></span><br />
<span class="_5yl5"><span><span class="_5yl5"><span>Lunge over left, then forward to fold</span></span></span></span><br />
<span class="_5yl5"><span><span class="_5yl5"><span>Malasana (transition to sit)</span></span></span></span><br />
<span class="_5yl5"><span><span class="_5yl5"><span>Marichyasana I (left leg extended 1st), then bind the twist</span></span></span></span><br />
<span class="_5yl5"><span><span class="_5yl5"><span>Marichyasana I (right leg extended 2nd), then bind the twist</span></span></span></span><br />
<span class="_5yl5"><span><span class="_5yl5"><span>Dandasana</span></span></span></span><br />
<span class="_5yl5"><span><span class="_5yl5"><span>Seated forward fold</span></span></span></span><br />
<span class="_5yl5"><span><span class="_5yl5"><span>Legs-up-the-wall</span></span></span></span><br />
<span class="_5yl5"><span><span class="_5yl5"><span>Knees to chest, supine spinal twists, ananda balasana, windshield wipers with bent knees (more gentle spinal twist)</span></span></span></span><br />
<span class="_5yl5"><span><span class="_5yl5"><span>Savasana </span></span></span></span><br />
<b>Reflection</b>: 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.Livhttp://www.blogger.com/profile/03545374359231638275noreply@blogger.com0tag:blogger.com,1999:blog-906656334439074598.post-14436571961147942832017-04-17T07:09:00.000-06:002017-04-17T08:31:30.494-06:00Yoga for Busy Moms on PS i adore you<span id="goog_1202148878"></span><a href="https://www.blogger.com/"></a><span id="goog_1202148879"></span><span id="goog_1202148880"></span><span id="goog_1202148881"></span>Today I'm thrilled to share that I've teamed up with the incredible site <a href="http://psiadoreyou.com/" target="_blank">PS i adore you</a> to sell my online yoga course at a 50% discount.<br />
<br />
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.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7HeIVz09UBHDWWMnpRaJCc6dLHyF0IC2aRTZN1vVPC_cL-z00bczdmqQDIDwR4MrynFaltF161E1XMYBrmB8-_Vx3j4GAjt2TIaSUR3F34WcCU2RXKfm0ADqOI4VdfYc9JyCRcS-Jbc4/s1600/ps+i+adore+you.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="204" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7HeIVz09UBHDWWMnpRaJCc6dLHyF0IC2aRTZN1vVPC_cL-z00bczdmqQDIDwR4MrynFaltF161E1XMYBrmB8-_Vx3j4GAjt2TIaSUR3F34WcCU2RXKfm0ADqOI4VdfYc9JyCRcS-Jbc4/s640/ps+i+adore+you.jpg" style="-ms-user-select: none;" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="https://www.psiadoreyou.com/" target="_blank">Photo via PS i Adore You website</a></td></tr>
</tbody></table>
For the next week on PS, you can purchase <a href="http://udemy.com/yoga-for-busy-moms" target="_blank">Yoga for Busy Moms</a> 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*<br />
<br />
Head over to PS and check out this amazing deal! You just have a week to save some $$$. See the deal by clicking right <a href="https://www.psiadoreyou.com/Online-Yoga-Course" target="_blank">HERE</a>.Livhttp://www.blogger.com/profile/03545374359231638275noreply@blogger.com0tag:blogger.com,1999:blog-906656334439074598.post-15867964012940442952017-04-13T21:53:00.003-06:002017-04-13T21:53:43.740-06:00Self-Practice Journal, Week 13<i>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.</i><br />
<br />
<b>Week 13</b><br />
<b>Practice 1</b><br />
<b>Date: </b>Monday, April 10 7:30-8:45p<br />
<b>Intention</b>: Practice for teaching practicum class Tuesday night<br />
<b>Content</b>: 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.<br />
Chandra Namaskar<br />
Goddess pose<br />
Star pose<br />
Virabhadrasana II<br />
Utthita Parsvakonasana<br />
Crescent lunge<br />
Wide-Legged Forward fold (supported with blocks under hands/head, and twist after surrendering for a few breaths)<br />
Malasana (use a block under the sits bones first time through)<br />
Bakasana<br />
Wide-Legged Forward Fold (supported with blocks under hands/head, and twist after surrendering for a few breaths)<br />
Crescent lunge<br />
Utthita Parsvakonasana<br />
Virabhadrasana II<br />
Star pose<br />
Goddess pose<br />
Garudasana <br />
(<i>Repeat twice, with progression. Second time through, add Ardha Chandrasana after lunges on each side).</i><br />
Static side lunges<br />
Sage Twist <br />
Ardha Virasana<br />
Lizard<br />
Prone shoulder stretch (but share variation: seated shoulder opener for pregnant classmate)<br />
Marichyasana I (with strap for the class, without strap personally)<br />
Legs-up-the wall (with or w/o block)<br />
Ananda Balasana<br />
Savasana<br />
<b>Reflection</b>: 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. <br />
<br />
<b>Practice 2</b> <br />
<b>Date: </b>Wednesday, April 12 8-9p<br />
<b>Intention</b>: Enjoy the moon sequence without worrying about tweaking it for teaching. Be present.<br />
<b>Content</b>:
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.<br />
Chandra Namaskar<br />
Goddess pose<br />
Star pose<br />
Virabhadrasana II<br />
Utthita Parsvakonasana<br />
Crescent lunge<br />
Wide-Legged Forward fold (supported with blocks under hands/head, and twist after surrendering for a few breaths)<br />
Malasana (use a block under the sits bones first time through)<br />
Bakasana<br />
Wide-Legged Forward Fold (supported with blocks under hands/head, and twist after surrendering for a few breaths)<br />
Crescent lunge<br />
Utthita Parsvakonasana<br />
Virabhadrasana II<br />
Star pose<br />
Goddess pose<br />
Garudasana <br />
(<i>Repeat twice, with progression. Second time through, add Ardha Chandrasana after lunges on each side).</i><br />
Static side lunges<br />
Sage Twist <br />
Ardha Virasana<br />
Lizard<br />
Prone shoulder stretch (but share variation: seated shoulder opener for pregnant classmate)<br />
Marichyasana I (with strap for the class, without strap personally)<br />
Legs-up-the wall (with or w/o block)<br />
Ananda Balasana<br />
Savasana<b>Reflection</b>: 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.<br />
<br />
<b>Practice 3</b><br />
<b>Date: </b>Thursday, April 13 11:55a-12:25p (I took advantage of today's late start and did a flow!)<br />
<b>Intention</b>: Regroup after rushing all morning to get errands done and son to sitter before class.<br />
<b>Content</b>: 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.<br />
<b>Reflection</b>: 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.Livhttp://www.blogger.com/profile/03545374359231638275noreply@blogger.com0tag:blogger.com,1999:blog-906656334439074598.post-58273199000998272592017-04-06T20:40:00.002-06:002017-04-06T20:40:32.505-06:00Self-Practice Journal, Week 12<i>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.</i><br />
<br />
<b>Week 12</b><br />
<b>Practice 1</b><br />
April 3, 8-9p<br />
Intention: Vishudda practice<br />
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.<br />
Surya Namaskar 3x<br />
Warrior I, cactus arms, tuck chin and bow over lunging leg 5x<br />
Salutation<br />
Warrior I other side, cactus arms, tuck chin and bow over lunging leg 5x<br />
Chair, forward fold, plank to salabhasana (start with legs, then do arms, then full expression)<br />
Child's pose<br />
Ustrasana<br />
Child's pose<br />
Hare pose<br />
Hero's pose on block with forward folds<br />
Child's pose to belly<br />
Prone arm stretch, half-knot<br />
Child's pose to transition to seated<br />
Dandasana, Seated forward fold<br />
Janu Shirshasana<br />
Matsyasana<br />
Legs-up-the-wall (hips on block)<br />
Supine pigeon, spinal twists<br />
Savasana<br />
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.<br />
<br />
<b>Practice 2</b> <br />
April 5, 10-11a<br />
Intention: Apana practice<br />
Content: cat-cow with variations, downward facing dog, Surya Namaskar<br />
Pyramid with bows, 3x<br />
Warrior I with bows, 3x<br />
Forward fold with twist<br />
<i>switch sides</i><br />
Wide-legged forward fold, with twist<br />
Lunge over left, Warrior III<br />
Wide-legged forward fold, with twist<br />
Lunge over right, Warrior III<br />
Supine pigeon and twist<br />
Sage twist with fold over front leg<br />
Legs-up-the-wall with block<br />
Savasana<br />
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!<br />
<br />
<b>Practice 3</b><br />
April 6, 7-7:30p<br />
Intention: Just move my body<br />
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)<br />
Baddha Konasana, janu shirshasana, seated wide-legged-forward fold, virasana on a block, child's pose, supine spinal twists<br />
Savasana <br />
<br />
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!Livhttp://www.blogger.com/profile/03545374359231638275noreply@blogger.com0tag:blogger.com,1999:blog-906656334439074598.post-90243635118128951702017-03-30T21:21:00.002-06:002017-03-30T21:21:10.169-06:00Self-Practice Journal, Week 11<i>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.</i><br />
<br />
<b>Week 11</b><br />
<b>Practice 1</b><br />
<b>Date</b>: March 24, 8-8:30p<br />
<b>Intention</b>: Practice and get comfortable to teach kids yoga tomorrow<br />
<b>Content</b>: 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).<br />
Child's pose, cat-cow, downward facing dog<br />
Squat, bound angle<br />
Cobra, cat, forward fold with roll ups<br />
Cat, bridge, cat with tiger's tail<br />
Half-monkey<br />
Partner pose: seesaw<br />
Child's pose<br />
<i>Savasana</i> with hands on belly to feel the breath<br />
<b>Reflection</b>: 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 <i>feels</i>. 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.<br />
<br />
<b>Practice 2</b> <br />
<b>Date</b>: March 28, 8-8:50p<br />
<b>Intention</b>: Practice for teaching Chad's SLCC class, Vishuddha-inspired<br />
<b>Content</b>: 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).<br />
Surya Namaskar A 3 times (progressive)<br />
Warrior I, cactus arms, bow over front leg (repeat 3 times)<br />
Salutation<br />
Warrior I, cactus arms, bow over front leg (repeat 3 times)<br />
<i>switch sides 3-5 times depending on pace of class, tucking chin to create awareness of throat lock</i><br />
Salabhasana 3-5 breaths (progressive: lifting arms only first, then legs only first, then putting the two together)<br />
Child's pose<br />
Ardha Ustrasana<br />
Hare pose<br />
Virasana with block, and forward folds/roll ups over the quads<br />
Child's pose<br />
Roll to back for Matsyasana<br />
Supine Garudasana<br />
Invite class to take any stretch they need<br />
<i>Savasana</i><br />
<b>Reflection</b>: 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.<br />
<br />
<b>Practice 3</b><br />
<b>Date</b>: March 30, 8-8:30p<br />
<b>Intention</b>: Santosa<br />
<b>Content</b>: 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 (<i>repeat 3 times).</i><br />
Surya Namaskar B (<i>3 times progressively</i>)<br />
Low crescent lunge over left, revolved crescent lunge, warrior I, reverse warrior<br />
Salutation<br />
Low crescent lunge over right, revolved crescent lunge, warrior I, reverse warrior<br />
Forward fold, downward dog, hands-and-knees<br />
Sage twist<br />
Hare pose<br />
Prone shoulder stretches<br />
Supine rolls, twists, happy baby, pigeon<br />
Legs-up-the-wall<br />
<i>Savasana</i><br />
<b>Reflection</b>: 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.Livhttp://www.blogger.com/profile/03545374359231638275noreply@blogger.com0tag:blogger.com,1999:blog-906656334439074598.post-18320158940245920262017-03-23T17:07:00.005-06:002017-03-23T17:07:59.135-06:00Self-Practice Journal, Week 10<i>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.</i><br />
<br />
<b>Week 10</b><br />
<b>Practice 1</b><br />
March 18, 10-11a<br />
<b>Intention</b>: Relieve discomfort in the shoulders<br />
<b>Content</b>: Seated warm up- neck rolls, shoulder rolls, spinal twists, lateral bends, wrist rolls, dandasana with knees bent, arching with cat back. Cat-cow and variations (side-to-side, sweeping through child's pose), child's pose, kneeling plank to downward facing dog.<br />
Forward fold with twists<br />
Half-salutes (4x)<br />
Chair, bow and arrow arms (4x per side)<br />
Sun Salutation A (4x)<br />
Low lunge over left, Warrior II, downward facing dog, supported side plank left<br />
Child's pose, plank, downward facing dog, forward fold<br />
(repeat on the other side, then repeat progressively on each side again)<br />
Crow pose<br />
Camel pose (with hands on low back)<br />
Child's pose, prone arm stretch, half-knot to knot, supine rolls, twists, eagle pose, pigeon/figure four<br />
Savasana<br />
<b>Reflection</b>: My upper body has been sore from getting back into my usual routine of physically demanding practices (after being sick), so I needed to do some poses to work and stretch that area. While it may be difficult to move through the sore muscles, it's always worth it afterward.<br />
<br />
<b>Practice 2</b> <br />
March 20, 7-8p<br />
<b>Intention</b>: Ease low back pain (menstruation is coming on!)<br />
<b>Content</b>: Seated warm up- neck rolls and rotations, wrist rolls, spinal twists, legs-crossed forward folds. Cat-cow with variations, downward facing dog.<br />
Lunge over left, then revolve<br />
Downward facing dog<br />
Warrior II left, Triangle, Warrior II, Bound side angle<br />
Downward facing dog<br />
(repeat other side)<br />
Camel (hands on low back), Thunderbolt/Hero's pose (with block under "sits" bones), child's pose with slow roll ups linked with breath<br />
Pigeon (followed by King Pigeon and attempt at Mermaid)<br />
Supine rolls, twists, happy baby, bound angle and leg extensions with block under hips/sacrum<br />
Savasana <br />
<b>Reflection</b>: Back bends, even gentle ones, don't usually feel good for me. I think I need to lift up more before allowing for the bend. The discomfort might be stemming from compression of the lower back. The transition out and the counter pose always feel great to me, though. I'm enjoy "legs-up-the-wall" without a wall this week, with a block under my hips for elevation. Feels good for the back!<br />
<br />
<b>Practice 3</b><br />
March 21, 11-11:45a<br />
<b>Intention</b>: Do Warrior III, a pose I never incorporate in my personal practice<br />
<b>Content</b>: Sun Salutations for warm up (deliberate and with knees bent, 4x)<br />
Warrior I, Warrior II, Reverse Warrior, Warrior II, Lunge, Warrior III<br />
Sun Salutation<br />
Warrior I, Warrior II, Reverse Warrior, Warrior II, Lunge, Warrior III<br />
Sun Salutation<br />
Navasana (knees bent)<br />
Dandasana<br />
Navasana (legs extended)<br />
Dandasana<br />
Baddha Konasana<br />
Janu Shirshasana (both sides)<br />
Wide-Legged Forward fold<br />
Child's pose, supine spinal twists, happy baby, leg extensions with block under hips/sacrum<br />
Savasana<br />
<b>Reflection</b>: I usually stay away from Warrior III because I've always felt my hips won't stay even, and that I can't do the pose with my arms extended without compromising form. I allowed myself to explore the pose with hands at heart-center or on my hips. That allowed me to focus on the leg lift/extension and on keeping my hips parallel to the floor. I can let go of perfection and still do a good job!Livhttp://www.blogger.com/profile/03545374359231638275noreply@blogger.com0tag:blogger.com,1999:blog-906656334439074598.post-75402824702181154452017-03-22T11:30:00.000-06:002017-03-22T16:55:25.924-06:00Living a Yoga Life: Cultivate Opposite Virtues<div class="separator" style="clear: both; text-align: center;">
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When you start the day, what are you facing? Do you consider the feelings you have as you get yourself, and possibly your kids, ready to leave the house? Do you dread preparing meals that picky family members might refuse to eat? Do you stand in front of the closet and hate what your choices are? Do you anticipate a stressful commute? A meeting with colleagues that you're nervous about? Are you looking ahead to a task or chore that makes you feel miserable? Are you worried about that person you'll run into at a playgroup or in the break room at work?<br />
<br />
Then there are the unexpected things you might not have on your radar: an accident that harms someone you love, feeling jealous over some one's accomplishments that they share with you, or being caught off guard by someone asking you to do something you're not prepared for.<br />
<br />
So many emotions are experienced throughout the day. Some of our responses are automatic, and some are habitual. For example, let's say you accidentally touch the hot stove while preparing dinner. Your body automatically draws your hand away before you even have a chance to think. On the flip side, maybe you habitually roll your eyes and sigh audibly when your kids bicker for the <i>billionth</i> time in one day.<br />
<br />
To cultivate opposite virtues means to consider all the experiences you may have in a day, and prepare to feel the opposite of what may come naturally. Maybe you need to make a tangible list of the things on your schedule. Write down the response you usually have to all the tasks, and thoughtfully decide to feel the opposite.<br />
<br />
Wake up early: feel irritated you didn't get to sleep in.<br />
-Opposite virtue: be respectful of who you're getting up early for (your children, your boss, your self).<br />
<br />
Big meeting at work: feel anxious about how it could go.<br />
-Opposite virtue: feel calm because you made it this far, and feel brave as you continue to show what you're capable of.<br />
<br />
A friend announces news that she accomplished something she's worked hard for: feel jealous it didn't/hasn't yet happened for you.<br />
-Opposite virtue: feel acceptance that someone else's accomplishments do not diminish your own. Be content with your own life.<br />
<br />
You're in bed at night, unable to sleep: feel anxious about how many hours until the alarm sounds and you have to get up.<br />
-Opposite virtue: feel gratitude that you're physically resting at the end of the day, and feel peace that eventually you will sleep. <br />
<br />
Do those examples help illustrate what I mean by cultivate opposite virtues? It's about retraining the mind. Instead of just reacting blindly to experiences, we thoughtfully respond. And not just <i>respond</i>, but <i>anticipate</i> our response.<br />
<br />
Try it at the beginning of the day. Try it while in bed, snoozing the alarm. Try it while in the shower. Try it while seated at your desk with your to-do list sitting in front of you. Try it in the car on the drive to work.<br />
<br />
Eventually, you can train yourself to thoughtfully respond to stimuli instead of instinctively or habitually reacting to it.Livhttp://www.blogger.com/profile/03545374359231638275noreply@blogger.com0tag:blogger.com,1999:blog-906656334439074598.post-13639519733071953432017-03-20T20:36:00.000-06:002017-03-21T22:39:06.745-06:00Yoga for Busy Moms - Live on Udemy<div class="separator" style="clear: both; text-align: center;">
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It's happening, friends! My online course, Yoga for Busy Moms, is available for purchase on Udemy!<br />
<br />
If you want 50% off the list price of $35, head over to my Facebook group <a href="http://www.facebook.com/groups/LivNamaste" target="_blank">Liv Namaste</a> to get the details. It's super-easy to get the coupon, so don't miss out. It's currently listed on Udemy's front page in the "New and Noteworthy Yoga" section, so it's off to a great start! Getting five unique yoga practices for just 17 bucks is insane, so don't miss out!<br />
<br />
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Livhttp://www.blogger.com/profile/03545374359231638275noreply@blogger.com0tag:blogger.com,1999:blog-906656334439074598.post-31901958064059313522017-03-16T20:47:00.003-06:002017-03-19T11:48:25.294-06:00Self-Practice Journal, Week 9<i>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.</i><br />
<br />
<b>Week 9</b><br />
<b>Practice 1</b><br />
<b>Date</b>: March 11, 2-3p<br />
<b>Intention</b>: Practice for leading a group of runners next week. Aim to challenge them physically, but to also help them slow down.<br />
<b>Content</b>: Standing warm up- Half sun salutes (5x, progressively opening the front of the shoulders), chair with leg raises to roll the ankles, chair with bow and arrow, sunflower side-to-side lunges (6x each)<br />
Moon Salutation (<i>Chandra Namaskar</i>)<br />
Goddess Pose<br />
Star Pose<br />
Warrior II<br />
Side Angle<br />
Pyramid<br />
Low lunge<br />
Wide-Legged Forward Fold<br />
Squat<br />
Wide-Legged Forward Fold<br />
Low lunge<br />
Pyramid<br />
Side Angle<br />
Warrior II<br />
Star Pose<br />
Goddess Pose<br />
(<i>Repeat 3 times with progression</i>)<br />
Static side lunges<br />
Half-Monkey stretch, lizard, sage twist, prone T-arm stretch, prone half-knot arm stretch, supine spinal rolls, pelvic tilts (with invitation to try bridge), happy baby, knee rolls over the chest, supine pigeon<br />
<i>Savasana</i><br />
<b>Reflection</b>: This practice feels like it can help a group of athletes slow down and check in with their bodies. I want to show a few variations for the lunges so they can be aware of their knees and hips and still feel successful even if they're feeling tight in those areas. Holding the poses for more breaths will be challenging on different levels, and will give them a chance to find the best version of the pose for them. I think there are a number of poses that will help open their hips and shoulders to counteract the posture they may assume when running. And hopefully the stretches will speak to their hamstrings and calves in a positive way. I'll be teaching this the day after the full moon, so I think it's fun to do <i>Chandra Namaskar</i> and go with that theme.<br />
<br />
<b>Practice 2</b> <br />
<b>Date</b>: March 13, 1-2p<br />
<b>Intention</b>: Practice for teaching at LocalYOGA, and create a sequence for all-levels.<br />
<b>Content</b>: Standing warm up- Half sun salutes, chair with leg lifts for ankle rolls, forward fold, chair with bow and arrow, forward fold with supported twist (hand on block), sunflower with lunges.<br />
Moon Salutation<br />
Tadasana<br />
Standing baby back bend<br />
Forward fold<br />
Low lunge left<br />
Revolved lunge<br />
Downward Dog<br />
Plank<br />
Chaturanga<br />
Baby Cobra<br />
Plank<br />
Downward Dog<br />
Low lunge right<br />
Revolved lunge<br />
Forward fold<br />
Standing baby backbend<br />
Tadasana<br />
(<i>Repeat 4x, progressively</i>)<br />
Gomukhasana<br />
Half-Lord-of-the-Fishes<br />
Thread the needle, prone T-arm stretch, child's pose, supine rolls, legs-up-the-wall, happy baby, supine spinal twists<br />
<i>Savasana</i><br />
<b>Reflection</b>: Using the blocks, I think this will be a very accessible practice. The pace will be slow since that's still something I'm focusing on lately. <br />
<br />
<b>Practice 3</b><br />
<b>Date</b>: March 16 7-7:15p<br />
<b>Intention</b>: Practice truthfulness/satya (I'm only practicing after a long day because I need one more for this log!)<br />
<b>Content</b>: Seated warm up- neck rolls, gentle seated twists, seated forward fold with knees bent, wrist rolls, ankle rolls, cat-cow with leg extensions to stretch calves, cat-cow with lateral bends, child's pose to kneeling plank (<i>repeat 4x</i>), downward facing dog (pedaling the feet).<br />
Supported side plank left, gate pose<br />
Downward facing dog<br />
Supported side plank right, gate pose<br />
Downward facing dog<br />
Plank<br />
Child's pose, kneeling to stretch wrists (palms and backs of hands to mat, alternately), shoulder rolls, supine rolls, supine spinal twists<br />
<i>Savasana</i><br />
<b>Reflection</b>: I didn't want to practice, but I'm glad I did it anyway. I felt less grumpy and a little more energized so I could spend time with my husband after he put the kids to bed. WORTH IT!Livhttp://www.blogger.com/profile/03545374359231638275noreply@blogger.com0tag:blogger.com,1999:blog-906656334439074598.post-74193505379806964562017-03-09T17:08:00.005-07:002017-03-09T17:08:50.115-07:00Self-Practice Journal, Week 8<i>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.</i><br />
<br />
<b>Week8</b><br />
<b>Practice 1</b><br />
<b>Date</b>: March 6, 9-10p<br />
<b>Intention</b>: Non-stealing<br />
<b>Content</b>: Half-salutes 4x, standing lateral bends, star to goddess 8x, goddess with lateral bend, wide leg forward fold, folded lateral stretch.<br />
Lunge left<br />
Downdog<br />
Lunge right<br />
Downdog, plank, cobra, child's pose<br />
Supported side plank, L & R<br />
Downdog, plank, cobra, child's pose<br />
Lunge left<br />
Lunge right<br />
Wide leg forward fold, wide leg downward dog<br />
<i>Repeat 3x</i><br />
Child's pose, thread the needle, prone shoulder opener, fish pose with blanket under the spine for support, spinal twists, happy baby.<br />
<i>Savasana</i><br />
<b>Reflection</b>: I'm trying to focus on not going too quickly. I want to give each pose an appropriate amount of breath. I'm getting better at mentally counting to remind myself to keep inhales and exhales even.<br />
<br />
<b>Practice 2</b> <br />
<b>Date</b>: March 8, 9-9:30p<br />
<b>Intention</b>: Non-stealing<br />
<b>Content</b>: Child's pose to cat-cow (repeat 5x), chair to forward fold (repeat 5x)<br />
Chair, lunge left and fold over left (lunging leg) 5x<br />
Revolved lunge<br />
Downdog<br />
Chair, lunge right and fold over right leg (lunging leg) 5x<br />
Revolved lunge<br />
Downdog, three-legged dog, three-legged plank (2x), three-legged plank crossing opposite knee to elbow (2x)<br />
Child's pose, thread the needle, pigeon, legs-up-the-wall, knees-wide supine twists, bound angle pose.<br />
<i>Savasana</i><br />
<b>Reflection</b>: Moving at a slower is getting a little easier as I've focused on it the past few weeks. I don't always have to consciously count in my head to ensure my breathing is slow and steady. Hopefully this will lead to different experiences when I'm in a pose longer than I'm used to.<br />
<br />
<b>Practice 3</b><br />
<b>Date</b>: March 9, 4-4:20p<br />
<b>Intention: </b>Non-stealing<br />
<b>Content</b>: Standing lateral bends, half-salutes 9 (5x)<br />
Surya Namaskar A (5x)<br />
Surya Namaskar B (5x)<br />
Child's pose, thread the needle, Half-lord of the fishes pose, legs-up-the-wall pose, happy baby, wide-leg supine spinal twists.<br />
<i>Savasana</i><br />
<b>Reflection</b>: Today I needed to focus on the counts of my breath to ensure I didn't rush. With a familiar sequence like Salutations, it can be easy for me to fall back into old habits. But I didn't want to take away from the benefits of the poses by rushing through them.Livhttp://www.blogger.com/profile/03545374359231638275noreply@blogger.com0tag:blogger.com,1999:blog-906656334439074598.post-18164222995776908592017-03-07T06:00:00.000-07:002017-03-07T06:00:30.595-07:00Living a Yoga Life - Letting Go<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7A8WPHx-IjgObImmAGi8nGD29Z2DwKH9crdJDMLzTxLpvLLW4eI09pnIEDD8Lbk8A_bP8c2HqjDfjw8kyZ76MMt2K3G8fHtZUGkTdliVGXsswUOt3RjwMNKb4IymaaaPGGVymGjSI3Gw/s1600/living+a+yoga+life+header.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="236" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7A8WPHx-IjgObImmAGi8nGD29Z2DwKH9crdJDMLzTxLpvLLW4eI09pnIEDD8Lbk8A_bP8c2HqjDfjw8kyZ76MMt2K3G8fHtZUGkTdliVGXsswUOt3RjwMNKb4IymaaaPGGVymGjSI3Gw/s640/living+a+yoga+life+header.jpg" width="640" /></a></div>
A few weeks ago I had a very powerful experience with a meditation practice from Erich Schiffmann's book, <i><a href="http://amzn.to/2mCP67l" target="_blank">Yoga: The Spirit and Practice of Moving into Stillness</a> (affiliate). </i>And not only was it very emotional for me in the moment, but I ended up crying in one of my teacher training classes as I related the experience to everyone else.<br />
<br />
The exercise is to count the breath. Starting at 50, and working toward zero, each breath corresponds to a count. The even numbers are on the exhale, with the odd numbers on the inhale. Once twenty is reached, only the exhales are counted. Once zero is reached, the natural flow of the breath resumes, and the counting ceases.<br />
<br />
When I started this meditation, it immediately reminded me of when my second-born was colicky. He always screamed from about 5pm until 10pm or later, every night. If he wasn't nursing, or being held, he was screaming. Sometimes even being held wasn't enough, and he would only be soothed if I bounced on the edge of the bed, or on an exercise ball, while holding him. My husband worked incredibly long hours during our son's colicky stage, and was often gone well into the night. Even when he was home, our son would scream for up to an hour if dad tried to soothe him to sleep instead of me. So I bounced our son endlessly. And while I bounced, I counted. Each bounce was a number, and I'd force myself to close my eyes and count until at least 100 before I'd allow myself to peek and see if my baby was finally asleep. Some nights I'd count to 100 dozens of times.<br />
<br />
This meditation exercise brought me back to the year+ I spent bouncing and counting with my son. Back to when I only slept for 4 hours, sitting up, in every 24-hour period. Back to when the screaming never seemed to stop. Back to when I felt I was neglecting my first-born just so I could keep the baby from crying until he was blue in the face. Back to when I was constantly anxious and depressed and wished I no longer existed.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHUvxHYczm5SIiFXmEL3ze4o9wvaaq5LLIY_WGS79WWCuj7cnCIv84LIsDZWexjR1qH3mPpFs9nwQUlp4_c6KTe5QG0ieOi3ZExp5YdR2W8bBCdVaE204B_Ia_a8Y5Hf5TfUQgik-7k6w/s1600/6tag-1542929630-1453531186227016383_1542929630.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHUvxHYczm5SIiFXmEL3ze4o9wvaaq5LLIY_WGS79WWCuj7cnCIv84LIsDZWexjR1qH3mPpFs9nwQUlp4_c6KTe5QG0ieOi3ZExp5YdR2W8bBCdVaE204B_Ia_a8Y5Hf5TfUQgik-7k6w/s400/6tag-1542929630-1453531186227016383_1542929630.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="https://www.instagram.com/thisishelpings/" target="_blank">this is helpings</a></td></tr>
</tbody></table>
But, as I breathed and counted per Schiffmann's instructions, I tried to let go of all that. By the time I counted down to eight, I started crying. I felt a release. A weight lifted from my chest. My son is 2.5 years old now and sleeps through the night. He no longer screams if someone other than me holds him. I'm no longer afraid to leave the house, or leave him in the care of someone else. I survived.<br />
<br />
And hopefully this means rhythmic counting will no longer hold the negative association it once did. Hopefully I've put some of that trauma behind me.Livhttp://www.blogger.com/profile/03545374359231638275noreply@blogger.com0tag:blogger.com,1999:blog-906656334439074598.post-2972703361862348452017-03-02T17:26:00.002-07:002017-03-02T17:26:27.041-07:00Self-Practice Journal, Week 7<i>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.</i><br />
<br />
<b>Week 7</b><br />
<b>Practice 1</b><br />
<b>Date</b>: February 4, 9-10p<br />
<b>Intention</b>: Focus on lines of energy<!--[if gte mso 9]><xml>
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<br />
<div class="MsoNormal">
<b>Content</b>: Standing Warm Up: Neck rolls, half salutes - rolling up from fold, chair - raise and lower, rolling ankles <i style="mso-bidi-font-style: normal;">// Utkatasana</i></div>
<div class="MsoNormal">
Chair - Bow and Arrow (4x)</div>
<div class="MsoNormal">
Sunflower lunges (6x each) </div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;">Chandra Namaskar</i>
(3x, progressively going deeper into poses)</div>
<div class="MsoNormal">
Goddess Pose // <i style="mso-bidi-font-style: normal;">Utkata
Konasana</i></div>
<div class="MsoNormal">
Star Pose </div>
<div class="MsoNormal">
Side Angle Right // <i style="mso-bidi-font-style: normal;">Parsvakonasana</i></div>
<div class="MsoNormal">
Pyramid Right // <i style="mso-bidi-font-style: normal;">Parsvottanasana</i></div>
<div class="MsoNormal">
Low Lunge Right // <i style="mso-bidi-font-style: normal;">Alanasana</i></div>
<div class="MsoNormal">
Wide-Legged Forward Fold // <i style="mso-bidi-font-style: normal;">Prasarita Padottanasana</i></div>
<div class="MsoNormal">
Squat // <i style="mso-bidi-font-style: normal;">Malasana</i></div>
<div class="MsoNormal">
Wide-Legged Forward Fold // <i style="mso-bidi-font-style: normal;">Prasarita Padottanasana</i></div>
<div class="MsoNormal">
Low Lunge Left // <i style="mso-bidi-font-style: normal;">Alanasana</i></div>
<div class="MsoNormal">
Pyramid Left // <i style="mso-bidi-font-style: normal;">Parsvottanasana</i></div>
<div class="MsoNormal">
Side Angle Left // <i style="mso-bidi-font-style: normal;">Parsvakonasana</i></div>
<div class="MsoNormal">
Star Pose</div>
<div class="MsoNormal">
Goddess Pose - with lateral stretches // <i>Utkata Konasana</i></div>
<div class="MsoNormal">
Half-Moon Pose right // <i style="mso-bidi-font-style: normal;">Ardha
Chandrasana</i></div>
<div class="MsoNormal">
Goddess pose // <i style="mso-bidi-font-style: normal;">Utkata
Konasana</i></div>
<div class="MsoNormal">
Half-Moon pose left // <i style="mso-bidi-font-style: normal;">Ardha
Chandrasana</i></div>
<div class="MsoNormal">
Lower to lunge and move into stretches</div>
<div class="MsoNormal">
Monkey Pose Prep Left // <i style="mso-bidi-font-style: normal;">Ardha
Hanumanasana</i></div>
<div class="MsoNormal">
Lizard Left // <i style="mso-bidi-font-style: normal;">Utthan
Pristhasana</i></div>
<div class="MsoNormal">
Pigeon Left // <i style="mso-bidi-font-style: normal;">Kapotasana</i></div>
<div class="MsoNormal">
Sage Twist</div>
<div class="MsoNormal">
Monkey Pose Prep Right // <i style="mso-bidi-font-style: normal;">Ardha Hanumanasana</i></div>
<div class="MsoNormal">
Lizard Right // <i style="mso-bidi-font-style: normal;">Utthan
Pristhasana</i></div>
<div class="MsoNormal">
Pigeon Right // <i style="mso-bidi-font-style: normal;">Kapotasana</i></div>
<div class="MsoNormal">
Sage Twist</div>
<div class="MsoNormal">
PRONE: T-arm stretch, half-knot/full-knot stretch, child’s pose // <i style="mso-bidi-font-style: normal;">Balasana, </i><i>s</i>upine spinal rolls, supine twists, <i style="mso-bidi-font-style: normal;">Savasana</i></div>
<br />
<b>Reflection</b>: I recently had some suggestions for correcting my alignment in Ardha Chandrasana (in Yoga III with Mary), and I wanted to try a practice to incorporate them. When I became more aware of my alignment and the positioning of my limbs, the pose changed drastically for me. I've always enjoyed it, and now it's more challenging because I have to do it differently than I've done it for years. I try to envision the lines of energy more efficiently extending from my center, without being misdirected by an extra curve in my lumbar or collapse in my side body.<br />
<br />
<b>Practice 2</b> <br />
<b>Date</b>: March 2, 4-5p<br />
<b>Intention</b>: Experiment with awareness and alignment when approaching Half Moon Pose<br />
<b>Content</b>: Neck rolls, half salutes - rolling up from fold, chair - raise and lower, rolling ankles <i style="mso-bidi-font-style: normal;">// Utkatasana</i><br />
<div class="MsoNormal">
Chair - Bow and Arrow (4x)</div>
<div class="MsoNormal">
Sunflower lunges (6x each) </div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;">Chandra Namaskar</i>
(<i>only 1 time through each side, using a block</i>)</div>
<div class="MsoNormal">
Goddess Pose // <i style="mso-bidi-font-style: normal;">Utkata
Konasana</i></div>
<div class="MsoNormal">
Star Pose </div>
<div class="MsoNormal">
Side Angle Right // <i style="mso-bidi-font-style: normal;">Parsvakonasana</i></div>
<div class="MsoNormal">
Pyramid Right // <i style="mso-bidi-font-style: normal;">Parsvottanasana</i></div>
<div class="MsoNormal">
Low Lunge Right // <i style="mso-bidi-font-style: normal;">Alanasana</i></div>
<div class="MsoNormal">
Wide-Legged Forward Fold // <i style="mso-bidi-font-style: normal;">Prasarita Padottanasana</i></div>
<div class="MsoNormal">
Squat // <i style="mso-bidi-font-style: normal;">Malasana</i></div>
<div class="MsoNormal">
Wide-Legged Forward Fold // <i style="mso-bidi-font-style: normal;">Prasarita Padottanasana</i></div>
<div class="MsoNormal">
Low Lunge Left // <i style="mso-bidi-font-style: normal;">Alanasana</i></div>
<div class="MsoNormal">
Pyramid Left // <i style="mso-bidi-font-style: normal;">Parsvottanasana</i></div>
<div class="MsoNormal">
Side Angle Left // <i style="mso-bidi-font-style: normal;">Parsvakonasana</i></div>
<div class="MsoNormal">
Star Pose</div>
<div class="MsoNormal">
Goddess Pose - with lateral stretches for upper body // <i>Utkata Konasana</i></div>
<div class="MsoNormal">
Half-Moon Pose right // <i style="mso-bidi-font-style: normal;">Ardha
Chandrasana</i></div>
<div class="MsoNormal">
Goddess pose // <i style="mso-bidi-font-style: normal;">Utkata
Konasana</i></div>
<div class="MsoNormal">
Half-Moon pose left // <i style="mso-bidi-font-style: normal;">Ardha
Chandrasana</i><br />
<i>After Yoga IV today, I decided to add a second Ardha Chandrasana pose with Trikonasana as the approach instead of the more subtle shift I had tried from Goddess (of course, I basically went into a Trikonasana with my body after Goddess, but I wanted to be more deliberate).</i><i style="mso-bidi-font-style: normal;"> So Goddess, then Trikonasana, then Ardha Chandrasana (on each side)</i></div>
<div class="MsoNormal">
Lower to <i>Trikonasana,</i> lunge and move into stretches</div>
<div class="MsoNormal">
Monkey Pose Prep Left // <i style="mso-bidi-font-style: normal;">Ardha
Hanumanasana</i></div>
<div class="MsoNormal">
Lizard Left // <i style="mso-bidi-font-style: normal;">Utthan
Pristhasana</i></div>
<div class="MsoNormal">
Pigeon Left // <i style="mso-bidi-font-style: normal;">Kapotasana</i></div>
<div class="MsoNormal">
Sage Twist</div>
<div class="MsoNormal">
Monkey Pose Prep Right // <i style="mso-bidi-font-style: normal;">Ardha Hanumanasana</i></div>
<div class="MsoNormal">
Lizard Right // <i style="mso-bidi-font-style: normal;">Utthan
Pristhasana</i></div>
<div class="MsoNormal">
Pigeon Right // <i style="mso-bidi-font-style: normal;">Kapotasana</i></div>
<div class="MsoNormal">
Sage Twist</div>
<div class="MsoNormal">
PRONE: T-arm stretch, half-knot/full-knot stretch, child’s pose // <i style="mso-bidi-font-style: normal;">Balasana, </i><i>s</i>upine spinal rolls, supine twists, <i style="mso-bidi-font-style: normal;">Savasana</i></div>
<b>Reflection</b>: I think it's important to be very deliberate with entry poses. As a long-time practitioner of yoga, I can understand what shifts of the body I should make in order to move from Goddess to Half Moon. But less experienced yogis may need more basic cues- like we discussed in Yoga IV today: going into Triangle first to position the body better before Half Moon. I can see the alignment benefits because it relates back to the foundation we want to give people when they practice yoga. Rather than get into the pose and adjust, adjust beforehand and find a more effortless entry into a pose. I do still like to mix it up in my personal practice, though! It's helpful to experience and experiment with different sequences.Livhttp://www.blogger.com/profile/03545374359231638275noreply@blogger.com0tag:blogger.com,1999:blog-906656334439074598.post-24281769415499094652017-02-22T23:10:00.001-07:002017-02-22T23:10:07.899-07:00Self-Practice Journal, Week 6<i>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.</i><br />
<br />
<b>Week 6</b><br />
<b>Practice 1</b><br />
<b>Date</b>: February 19, 9-9:45p<br />
<b>Intention</b>: Move with the breath, but slowly.<br />
<b>Content</b>: Seated warm up- raise the arms with breath, neck rolls, arm circles, lateral stretch.<br />
Cat-cow, cat-cow with leg extension, supported side plank, gate pose, Downward Dog, Hero's pose for wrist rolls and shoulder rolls. Child's pose.<br />
Forward fold<br />
<i>Tadasana</i><br />
Sunflower <br />
Half-Salutes (3x)<br />
Sun Salutation A (4x)<br />
Sun Salutation B (2x)<br />
Warrior II (with lifts on the inhale)<br />
Reverse Warrior to Side Angle (4x)<br />
Forward Fold<br />
<i>Tadasana</i><br />
<i>Repeat other side </i><br />
Tree Pose<i> </i><br />
Squat<br />
Boat<br />
Bound Angle Pose<br />
Sage Twist<br />
Half-Lord of the Fishes<br />
Staff Pose<br />
Spinal rolls<br />
Supine twists<br />
Legs to chest, circle knees and hips<br />
Supine Bound Angle Pose<br />
<i>Savasana</i><br />
<b>Reflection</b>: I know I usually breathe too quickly (and shallowly) when I practice on my own. So I created a sequence that asks me to move with my inhale and exhale to make me more aware. If I was zipping through it, I knew I wasn't breathing deeply enough. If I felt like I was deliberately moving between poses, I knew I was breathing deeper and slower. It was a good exercise in mindfulness.<br />
<br />
<b>Practice 2</b> <br />
<b>Date</b>: February 21, 11-11:50a<br />
<b>Intention</b>: Slow the breath and hold poses for a number of counts.<br />
<b>Content</b>: Seated warm up- raise the arms with breath, neck rolls, wrist rolls, lateral bends.<br />
Cat-cow, cat-cow with leg extensions. Child's pose.<br />
Forward Fold<br />
<i>Tadasana</i><br />
Sunflower <br />
Half-Salutes<br />
Sun Salutation A<br />
Sun Salutation B<br />
Lunge<br />
Warrior II<br />
Reverse Warrior<br />
Side Angle<br />
Forward Fold<br />
Tadasana<br />
Chair<br />
Lunge Left<br />
Warrior II Left<br />
Reverse Warrior Left<br />
Side Angle Left<br />
Forward Fold<br />
<i>Tadasana</i> <br />
Tree Pose<i> </i><br />
Squat<br />
Boat<br />
Bound Angle Pose<br />
Sage Twist<br />
Half-Lord of the Fishes<br />
Staff Pose<br />
Spinal rolls<br />
Supine twists<br />
Legs to chest, circle knees and hips<br />
Hand-to-Big-Toe Pose (each side) <br />
Supine Bound Angle Pose<br />
Happy Baby Pose <br />
<i>Savasana</i><br />
<b>Reflection</b>: For this practice I wanted to remember to breathe more slowly, and to hold poses for 4-5 breaths. I felt good about my earlier practice of moving slowly from one pose to the next (with inhale and exhale) so my challenge was to breathe more deeply without moving and linking with poses. I benefit from making myself hold still. I benefit from reminding myself to breath "into the belly" when I usually just breathe into my chest.<br />
<br />
<b>Practice 3</b><br />
<b>Date</b>:February 22, 9:35p-10:15p<br />
<b>Intention</b>: Prep for supported headstand<br />
<b>Content</b>: Half-Salutes (4x), Chair, Standing Bow and Arrow (4x each side), standing lateral bends, Star Pose to Goddess Pose (8x), Wide-Legged-Forward Bend with lateral stretch each side. Lunge left and right, followed by Downward Facing Dog.<br />
Plank<br />
<i>Chaturanga</i> <br />
Cobra<br />
Child's Pose<br />
Kneeling Plank<br />
Supported Side Plank, Left and Right<br />
Downward Facing Dog<br />
Plank<br />
<i>Chaturanga</i><br />
Cobra<br />
Child's Pose<br />
Side Plank, Left and Right<br />
Downward Facing Dog<br />
Revolved Lunge, Left and Right<br />
Wide-Legged-Forward Bend to Wide-Legged-Downward Facing Dog<br />
Prep for supported headstand- pad the mat with a folded blanket, cradle the head, place the elbows (using couch behind me for additional support).<br />
Child's Pose<br />
Thread the Needle, and prone shoulder opener<br />
Fish Pose on blankets<br />
Spinal twists<br />
Happy Baby<br />
<i>Savasana </i>with blankets to open the heart<br />
<b>Reflection</b>: I enjoyed doing a flow, and then workshopping a little with the supported headstand prep we learned in class recently. Livhttp://www.blogger.com/profile/03545374359231638275noreply@blogger.com0tag:blogger.com,1999:blog-906656334439074598.post-69748830015300065712017-02-15T20:50:00.004-07:002017-02-15T20:55:11.592-07:00Self-Practice Journal, Week 5<i>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.</i><br />
<br />
<b>Week 5</b><br />
<b>Practice 1</b><br />
<b>Date</b>: February 10, 8:40p-9:10p<br />
<b>Intention</b>: Stretch the quads (a friend asked for a practice to help her with sore legs)<br />
<b>Content</b>: Seated neck rolls, wrist rolls, forward fold, Sage twist, <i>Dandasana</i> with soft knees. Cat-Cow, Child's Pose, Downward Facing Dog, standing Forward Fold, <i>Tadasana.</i><br />
Goddess Pose (up and down 8 times) // <i><span class="st">Utkata Konasana</span></i><br />
Sunflower Pose (8 times each side) //<br />
Low Crescent lunge left (hands on the mat) // <i>Anjaneyasana</i><br />
Low Crescent lunge right (turn to face the opposite end of the mat) // <i>Anjaneyasana</i><br />
Side-to-side low lunges (4 times each side) // <i>Skandasana</i><br />
Low Crescent lunge left (hands on the thigh) // <i>Anjaneyasana</i><br />
Low Crescent lunge right (turn to face the opposite end of the mat) // <i>Anjaneyasana</i><br />
Side-to-side low lunges (4 times each side) // <i>Skandasana</i><br />
Low Crescent lunge left (hands elevated) // <i>Anjaneyasana</i><br />
Low Crescent lunge right (turn to face the opposite end of the mat) // <i>Anjaneyasana</i><br />
Side-to-side low lunges (4 times each side) // <i>Skandasana</i><br />
Pigeon left leg // <i>Kapotasana</i><br />
Downward Facing Dog // <i>Adho Mukha Svanasana</i><br />
Pigeon right leg // <i>Kapotasana</i><br />
Downward Facing Dog // <i>A</i><i>dho Mukha Svanasana</i><br />
Hero's Pose (on a block) // <i>Virasana</i><br />
Child's Pose // <i>Balasana</i><br />
Camel Pose // <i>Ustrasana</i><br />
Child's Pose // <i>Balasana</i><br />
Downward Facing Dog // <i>Adho Mukha Svanasana</i><br />
Standing Forward Fold // <i>Uttanasana</i><br />
<i>Tadasana</i><br />
Tree Pose left leg // <i>Vrksasana </i><br />
Dancer Pose left leg // <i><span class="st">Natarajasana</span></i><br />
Tree pose right leg // <i>Vrksasana</i><br />
Dancer Pose right leg // <i><span class="st">Natarajasana</span></i><br />
Forward Fold // <i>Uttanasana</i><br />
Downward Facing Dog // <i>Adho Mukha Svanasana</i><br />
<i>lower to the mat</i><br />
Sage twist<br />
Supine twists<br />
Supine Bound Angle Pose // <i>Supta Baddha Konasana</i><br />
Happy Baby Pose // <i>Ananda Balasana</i><br />
<i>Savasana</i> <br />
<b>Reflection</b>: I enjoy the challenge of sequencing for others. It's satisfying to know I can give them something to help complement their existing workouts, and help them better understand the benefits of yoga. This practice was invigorating and fun with the two balance poses.<br />
<br />
<b>Practice 2</b> <br />
<b>Date</b>: February 12, 2-3p<br />
<b>Intention</b>: Create an athletic practice for runners<br />
<b>Content</b>: Seated neck rolls, wrist rolls, and raising the arms with breath. Sage twist, cat-cow, and cat-cow with leg extensions/knee curls under the torso. Child's pose to cow, and back to child's pose (moving with the breath). Downward dog to plank, and back to downward dog (moving with the breath).<br />
Downward Facing Dog // <i>Adho Mukha Svanasana</i><br />
Three-legged Dog // <span class="st"><span class="f"> </span><i>Eka pada adho mukha svanasana</i> </span><br />
Warrior II // <i>Virabhadrasana II</i><br />
Reverse Warrior // <i><span class="st">Viparita Virabhadrasana</span></i><br />
Low Crescent Lunge // <i><span class="st">Alanasana</span></i><br />
Three-legged Dog // <span class="st"><span class="f"> </span><i>Eka pada adho mukha svanasana</i> </span><br />
<i>Switch Sides</i><br />
Sun Salutation A // <i>Surya Namaskar A</i><br />
<i>Tadasana</i><br />
Forward Fold // <i>Uttanasana</i><br />
Plank //<i> Chaturanga</i><br />
<i>Chaturanga Dandasana</i><br />
Cobra // <i>Bhugasana</i><br />
Downward Facing Dog // <i>Adho Mukha Svanasana</i><br />
<i>Repeat</i><br />
Sun Salutation B // <i>Surya Namaskar B</i><br />
<i>Tadasana</i><br />
Chair // <i>Utkatasana</i><br />
Forward Fold // <i>Uttanasana</i><br />
Plank // <i>Chaturanga</i><br />
<i>Chaturanga Dandasana</i><br />
Cobra // <i>Bhujangasana</i><br />
Downward Facing Dog // <i>Adho Mukha Svanasana</i><br />
Warrior I right side // <i>Virabhadrasana I</i><br />
Downward Facing Dog // <i>Adho Mukha Svanasana</i><br />
Forward Fold // <i>Uttanasana</i><br />
<i>Tadasana </i><br />
<i>Repeat left side</i><br />
Figure 4 Standing Balance // <i><span style="letter-spacing: 0px;">Eka Pada Galavasana</span></i><br />
Crow // <i>Bakasana</i><br />
Wrist rolls<br />
Knot (like threading the needle, but prone. With one or both arms)<br />
Bow Pose // <i>Dhanurasana</i><br />
Seated Figure 4 or Gomukhasana<br />
Bound Angle // <i>Baddha Konasana</i><br />
Sage Twist (with fold over the leg added)<br />
Supine rolls<br />
Supine twists<br />
Happy Baby // <i>Ananda Balasana</i><br />
Supine Bound Angle // <i>Septu Baddha Konasana</i><br />
<i>Savasana</i><br />
<b>Reflection</b>: I haven't done much power yoga lately since I've been sick, so it was challenging to come up with a practice that would appeal to an athletic group (I plan to use this practice for a volunteer opportunity at Salt Lake Running Company). But I like the movement in this practice, and using Salutations within the practice instead of right after the warm up. I'm not an avid runner, so catering a practice to those who are required me to think about the anatomy of running and what stretches might be most beneficial.<br />
<br />
<b>Practice 3</b><br />
<b>Date</b>: February 13, 8-830p<br />
<b>Intention</b>: Create a practice for kids aged 5<br />
<b>Content</b>: Standing warm up: inhaling arms overhead and exhaling to release (like a balloon), axial extension and forward fold (like pulling clouds from the sky and placing them on the ground), starburst (exploding like fireworks into star pose), walking in place, chair pose, shooting cupid's arrows (standing bow and arrow pose).<br />
<i>I told a story to the kids and had them act out the yoga poses that correlated</i><br />
Child's pose (sleeping cat) // <i>Balasana</i><br />
Cat-cow pose (waking cat) // <i>Dhurga-go</i><br />
Downward Facing Dog (dog walks by the cat) // <i>Adho Mukha Svanasana</i><br />
Tiger's Pose (cat arches its back, then releases and extends its tail) // <i><span class="st">Vyaghrasana</span></i><br />
Forward Fold (cat finds a waterfall on his walk) // <i>Uttanasana</i><br />
Kneeling lunge and fold over leg (elephant drinking from the stream)<br />
<i>lunge both sides</i><br />
Cobra (a snake hidden in the grass scares the elephant and cat) // <i>Bhujangasana</i><br />
Bridge (the cat gets away from the snake by going to the other side of the stream) // <i><span class="st">Setu Bandha Sarvangasana</span></i><br />
Squat (the cat sees frogs on this side of the stream) // <i>Malasana</i><br />
Seated Bound Angle (and there are butterflies) // <i>Baddha Konasana</i><br />
Tree Pose (the cat watches the butterflies land in the leaves of a tree) // <i>Vrkshasana</i><br />
Child's pose (cat is tired and needs to take another nap) // <i>Balasana</i><br />
<i>Savasana </i>(hand on heart and hand on belly to create awareness of the breath).<br />
<i>I did each pose with the kids for four breaths as I told them the story. Then I had ten minutes with the kids to explore animal/plant-related poses of their choosing.</i><br />
<b>Reflection</b>: I'm nervous to teach to kids for the first time, so it was good to go through this practice a few times to prepare. Kim McKellar suggested I approach teaching this class with a story, and I'm glad I did. Telling a story helped me decide on a sequence of poses to teach the kids. After a couple of run-throughs on my own, I decided I needed to break it down into a smaller chunk of time. I didn't want to lose the kids' attention or overstimulate them. I worked on doing just 15-20 minutes of a practice, and then gave myself time to be free-flowing and give the kids some power to choose what kinds of poses we'd do Livhttp://www.blogger.com/profile/03545374359231638275noreply@blogger.com0tag:blogger.com,1999:blog-906656334439074598.post-42441763720839354392017-02-08T21:14:00.001-07:002017-02-08T21:14:11.846-07:00Self-Practice Journal, Week 4<i>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.</i><br />
<br />
<b>Week 1</b><br />
<b>Practice 1</b><br />
<b>Date</b>: February 4 10a-11a<br />
<b>Intention</b>: Practice for teaching later today<br />
<b>Content</b>: Moon Salutation // <i>Chandra Namaskar</i><br />
Warm Up: seated intention setting, neck rolls, gather the breath, wrist rolls, cat-cow, leg extensions and curls under the torso, Downward Facing Dog.<i> </i><br />
<i>Tadasana</i><br />
Standing Crescent Moon<br />
Goddess Pose // <i>Utkata Konasana</i><br />
Star Pose // <i>Utthita Tadasana</i><br />
Side Angle Pose // <i>Parsvakonasana</i><br />
Standing Wide Legged Forward Bend // <i>Prasarita Padottanasana</i><br />
Side Angle Pose // <i>Parsvakonasana</i><br />
Star Pose // <i>Utthita Tadasana</i><br />
Goddess Pose // <i>Utkata Konasana</i><br />
Standing Crescent Moon<br />
<i>Tadasana</i><br />
<i>Repeat 2x, 3-4 breaths per pose. On 3rd time through, bring some movement, transitioning from Goddess to Star, and adding Sunflower Pose. Rotate torso down and up in Side Angle Pose, floating the arm toward the floor and then the sky.</i><br />
Cool Down:<br />
Seated twists<br />
Fire log<br />
Seated Bound Angle Pose // <i>Baddha Konasana</i><br />
Prone knot arms<br />
Prone shoulder opener<br />
Supine spinal rolls<br />
Supine twists<br />
<i>Savasana</i><br />
<b>Reflection</b>: This was a nice, restorative practice for me, and perfect for babying the cold I've been suffering from. It was still invigorating, but without too much stress on the body.<br />
<br />
<b>Practice 2</b> <br />
<b>Date</b>: February 6, 9:30p-10p<br />
<b>Intention</b>: Calm before going to sleep<br />
<b>Content</b>: Moon Salutation // <i>Chandra Namaskar</i><br />
Warm Up: seated intention setting, neck rolls, gather the breath,
wrist rolls, cat-cow, leg extensions and curls under the torso, Downward
Facing Dog.<i> </i><br />
<i>Tadasana</i><br />
Standing Crescent Moon<br />
Goddess Pose // <i>Utkata Konasana</i><br />
Star Pose // <i>Utthita Tadasana</i><br />
Side Angle Pose // <i>Parsvakonasana</i><br />
Standing Wide Legged Forward Bend // <i>Prasarita Padottanasana</i><br />
Side Angle Pose // <i>Parsvakonasana</i><br />
Star Pose // <i>Utthita Tadasana</i><br />
Goddess Pose // <i>Utkata Konasana</i><br />
Standing Crescent Moon<br />
<i>Tadasana</i><br />
<i>Repeat 2x, 3-4 breaths per pose.</i><br />
Cool Down:<br />
Bound Angle Pose // <i>Baddha Konasana</i><br />
Seated twists<br />
Supine twists<br />
Happy Baby // <i>Ananda Balasana</i><br />
<i>Savasana </i><br />
<b>Reflection</b>: I enjoyed going through this practice again and taking it slow and steady. I didn't add dynamic movement into the salutations this time since I was doing it before bed. I took it a little slower and went through it less times just to take it easy on my body since I'm still feeling pretty sick.<br />
<br />
<b>Practice 3</b><br />
<b>Date</b>: February 8, 8:30p-9p<br />
<b>Intention</b>: Slow the breath; focus on moving with it dynamically, but giving each pose 3-4 full breaths after the warm up.<br />
<b>Content</b>: Standing Warm Up: Tadasana, Standing Crescent Moon, Chair pose (in and out with inhale/exhale), Forward Bend, Twisted Forward Bend (side to side with inhale/exhale), Plank, Kneeling Plank, move through Child's Pose to Cat, arching back for Cow to Child's Pose, Downward Dog.<br />
Warrior I // <i>Virabhadrasana I</i><br />
Warrior II // <i>Virabhadrasana II</i><br />
Reverse Warrior // <i>Viparita Virabhadrasana</i><br />
Downward Facing Dog // <i>Adho Mukha Svanasana</i><br />
<i>other side</i><br />
Warrior I<br />
Warrior II<br />
Reverse Warrior<br />
<i>Repeat another time on each side after Sun Salutation // Surya Namaskar</i><br />
<i>Tadasana</i><br />
Chair // <i>Utkatasana</i><br />
Squat // <i>Malasana</i><br />
Crow Pose // <i>Bakasana</i> <br />
High Plank // <i>Chaturanga</i><br />
Low Plank // <i>Chaturanga Dandasana</i><br />
Cobra // <i>Bhujangasana</i><br />
Child's Pose // <i>Balasana</i><br />
Cool Down: Cow Face Pose // <i>Gomukhasana</i><br />
Seated Twist // <i>Ardha Matsyendrasana</i><br />
Spinal Rolls<br />
Happy Baby // <i>Ananda Balasana</i><br />
Supine spinal twist // <i>Supta Matsyendrasana</i><br />
<i>Savasana</i><br />
<b>Reflection</b>: I tend to take shallow breaths going about my day-to-day, and I'm trying to train myself to deliberately deepen my breathing. In my practice, I rush too often and I'd like to be better about holding poses for longer periods of time. This practice gave me a chance to go slowly, especially since I only planned to do a few staples on each side.Livhttp://www.blogger.com/profile/03545374359231638275noreply@blogger.com0