Energizing Twists & Binds: Yoga Class Plan

Twisting compresses the organs, helping to squeeze out toxins and cleanse the body. When the twist is released, FRESH oxygen-rich blood enters the organs.

The twisting of the spine can help remove blockages in those "sticky" areas, allowing the body to move more freely and enhancing clarity in the mind. When the energy flows more freely throughout the body, we feel lighter and are able to "flow" more effortlessly through life.

Here's a class that I've taught a few times since writing it last month and every time I've gotten rave reviews.

The class was inspired by this quote:

“Do not think of yourself as a small, compressed, suffering thing. Think of yourself as graceful and expanding, no matter how unlikely it may seem at the time.” 

–Light on Life by B.K.S. Iyengar

Think light and feel light in this class. Binds are optional, if the body allows it. Focus on opening up the shoulders  as much as possible before introducing the bind. Each pose is held for 5 breaths unless otherwise noted. Modify as needed as this class is meant for Intermediate Level students. Always listen to and honor your body.

Enjoy!

Intermediate Level Energizing Twists & Binds

• Sukhasana – Meditation & Ujayi breath (3 min)
• Yogi bicycles (2 minutes)
• Knees to chest
• Working twists (10 breaths) (Exhale drop knees to side, inhale back to center)
• Reclining shoulder circles
• Supta badha konasana
• Roll up to stand

--Surya Namaskar A 3X-- 

--Sequence 1--

• Crescent Lunge (3 breaths)
• Cactus arms (2 breaths)
• Lean & fly (2 breaths) (Hinge forward from hips 45 degrees with upper body and reach arms back)
• Twist & fly  (Twisted crescent, reach arms toward sky & ground)

--Surya B 3X--

--Come to Standing and pause to revisit intention--

--Sequence 2--

• Twisted chair fly (5 breaths each side)
• Step wide on mat
• Warrior 2
• Side angle - (Introduce bind, reach supporting arm under thigh and to low back, top arm reaches back to meet)
• Switch sides
• Triangle w/ bind
• Half moon
• Switch sides
• Prasarita Padottanasana w/ divers clasp
~Vinyasa through to Lion's breath in Downward Dog

--Sequence 3--

• Pyramid
• Revolved Triangle - bind
• Revolved Half Moon
• Switch sides

--Surya A--

--Sequence 4--

• Crescent Lunge
• Twist - bind
• Vinyasa
• Warrior 1
• Twisted Warrior
• Childs

--Cool Down--

• Thread the needle (10 breaths ea side)
• Cobra lifts 3X
• Camel 3X
• Simple seated twist
• Seated forward bend (1 minute)
• Janu sirsana side bend
• Badna Konasana
• Inversion (2 min)
• Plow
• Shoulder stand
• Ear to knee
• Fish
• Twists
Savasana -- revisit intention of feeling light, and with each breath release something that makes you feel heavy. Replace it with fresh new energy to fill all of the new spaces you created.

Thank You Universe

Thank you Universe for sending so many light-hearted and appreciative yogis my way tonight. A nearly sold out class full of harmonious breathing, flowing, smiles and giggles. My heart takes off when students hang around after class creating conversation around how GOOD they feel. That's really something special.

Earth, thank you for creating the ideal environment to nourish my garden. It has been an unreal experience being able to walk into the backyard and eat right off the plant, knowing that the only hands that have touched it were mine. No chemicals, no coating, nothing but positivity and sunshine makes it so much sweeter.

Moon, thank you for teaching us all how to handle our emotions on a daily basis. When you disappear, I am forced to search for that light within me to fill the darkness. And when you shine brightly, life illuminates all around. It's the balance in between the two that creates life.

Thank you, Sun, for sending your healing rays of growth down upon us. Thank you for allowing us the light to see the brilliant creations that surround us.

And Stars, thank you for your comfort. No matter what changes in life, I can always look up and count on you to be right where I left you.

Reiki Energy

I discovered Reiki shortly after I was lead down the path of teaching yoga. One of my roommates performed Reiki on me after I was badly injured and I will never forget that feeling. The next day I was in better spirits and able to move much more freely.

For as long as I can remember, I knew I wanted to be a healer. I just had no idea what path to take. 

Veterinarian was my first choice because of my love for animals, but after failing Chemistry I realized I wasn't cut out for it. Nursing was my second choice. I even completed my CNA. Clinicals at both the hospital and an Alzheimer's unit at a nursing home had me in tears, much too emotional for that.

If I could help people heal themselves through yoga practice, the addition of Reiki seemed like a given to me.

What is Reiki?

Reiki is known as the universal life force. We are all made of up energy, and sometimes that energy can feel clustered or clogged (headaches, digestion issues, anxiety, etc). Reiki helps to connect the energy centers of the body and help the body heal itself. Anyone can do Reiki. It is a force that is waiting to be tapped into, available to all.

While I had knowingly performed Reiki on myself prior to becoming certified, I noticed a big change after completing my Reiki course.

A certified Reiki practitioner receives an attunement from a Reiki master. In this process, the master transfers wisdom and power to the student. I had my attunement with Lisa Powers about a month ago and felt the difference in my Reiki over the next few days. My intuition was heightened and I could feel and read energy much more effectively. I felt the difference but had to share with others to find out for sure if it was real.

One of my lovely yoga students suffers from abdominal discomfort due to past medical issues. During savasana, I wave my hand over the front of her body and I can feel the vibrations and the warmth in her midsection from above her, so I place my hand there. I place my other hand on the crown of her head, in hope that the wisdom of the mind can better connect with the body. I stayed there for about a minute as tears began to roll down her cheeks. She told me that she could feel the vibrations. I'm not sure if it has helped her health just yet, but am pleased to know that she felt something.

Interested? Let's talk! Reiki is a gift to be shared with the world. Distance Reiki sessions are available as well.

I'll leave you tonight with the Five Reiki Principles written by Reiki Master Dr. Mikao Usui. It's a reminder that every day is a chance to start anew.

Just for today, I will not be angry

Just for today, I will not worry

Just for today, I will be grateful

Just for today, I will do my work honestly

Just for today, I will be kind to every living thing

Stay Calm on a Tough Day with Stress Busting Breath

Some days, life is tough from the get-go. Anxiety and stress can build up so much that you're left feeling vacant, empty, and just plain worthless.

Some days the weight of the world is just too heavy.

And when it all builds up, it can feel like life is enjoying watching you struggle, as you feel like you've been handed one shitty hand after another.

It's easy to feel drained, angry, and sad when things don't go smoothly. It's even easier to look for someone or something to blame. Someone I love dearly likes to proclaim, "God is laughing at me!" when he's having a bad day.

The truth that many of us forget is that no one can make you feel any certain way. 

While outside forces may have a great deal on the mood that we outwardly project, every feeling we display is a choice of our own.

The happiest people in the world don't have perfect lives filled with rainbows and butterflies, they've just made the decision to be happy.

The trick is taking control over these feelings and consciously deciding whether or not to let them affect your mood. Sure, someone cut you off in traffic--but how will getting angry and yelling at that person affect the situation? You'll get yourself more worked up, leading to more anger, more anxiety and continue on a downward spiral.

So how do we face stress, anxiety, sadness, and anger head-on with a smile on our faces?

Practice the following breath for 2-5 minutes, or until the stress has subsided. 

Stress Busting Breath

Find a quiet place where you can close your eyes and find silence for a few minutes. Take a seat or lie down. Close your eyes. Place hands on the belly, chest, or relax them at your sides. This breath will be practiced through the nose.

• Inhale deeply into your belly for 4 seconds
• Hold that breath in for 4 seconds
• Exhale completely for 4 seconds

Each time you exhale, think about attaching any heavy or negative feelings to that breath and invite softness to replace those points of tension. As you practice this breath over time, see if you can begin to extend the inhale, adding one second on each few breaths. See if you can gradually work your way up to doubling the duration of your exhale as compared to your inhale. 

When this breath is finished, come back to your normal nasal breath and rest for a few moments before you return back to "the real world." Set an intention that will help you maintain this feeling for the rest of the day, such as I am happy, I am well, I am peaceful (credit to Bhante Sujatha for this mantra) or something of the sort. 

Each time you feel your calm self being compromised, come back to this mantra, and back this breathing exercise if necessary. 

Be calm, be happy, be peaceful. You deserve to enjoy your life and live it in a happy manner, no matter what the circumstances. 

Chair Pose: Utkatasana

Chair Pose: Utkatasana 

 Stand in Tadasana. Inhale and raise your arms perpendicular to the floor. Either keep the arms parallel, palms facing inward, or join the palms.

 Exhale and bend your knees, trying to take the thighs as nearly parallel to the floor as possible. The knees will project out over the feet, and the torso will lean slightly forward over the thighs until the front torso forms approximately a right angle with the tops of the thighs. Keep the inner thighs parallel to each other and press the heads of the thigh bones down toward the heels.

 Firm your shoulder blades against the back. Take your tailbone down toward the floor and in toward your pubis to keep the lower back long.

 Stay for 30 seconds to a minute. To come out of this pose straighten your knees with an inhalation, lifting strongly through the arms. Exhale and release your arms to your sides intoTadasana.

Breakdown courtesy of Yoga Journal

Sunburn Relief Spray with Essential Oils

Tis the season for fun in the sun, which also means sunburn is likely to follow.

Sunburn can put a major damper on summer plans, but it doesn't have to. Try this DIY blend for sunburn relief with essential oils.

DIY Sunburn Relief Spray

Here's what you'll need: 

• 16oz. glass spray bottle  
• 1 cup + 1 tablespoon Aloe Vera Juice 
• 1/4 cup Fractionated Coconut Oil 
• 1 teaspoon Vitamin E 
• 8 drops Lavender essential oil 
• 8 drops Melaleuca essential oil 
• 8 drops Roman Chamomile essential oil 

Read the complete directions here on the DoTerra Blog

Vasisthasana: Side Plank Pose

The key to avoiding wrist pain in this pose is to continue to lengthen through the shoulder line. Falling into the base of the wrist is all too common and makes this pose miserable when it should feel liberating. Imagine your rooted hand is reaching up overhead as you press the ground away from you, continue to broaden the chest and reach through the top fingertips.

Vasisthasana Side Plank Breakdown

 Perform Adho Mukha Svanasana . Shift onto the outside edge of your left foot, and stack your right foot on top of the left. Now swing your right hand onto your right hip, turn your torso to the right as you do, and support the weight of your body on the outer left foot and left hand.

 Make sure that the supporting hand isn't directly below its shoulder; position the hand slightly in front of its shoulder, so the supporting arm is angled a bit relative to the floor. Straighten the arm by firming the triceps muscle, and press the base of the index finger firmly against the floor.

 Firm the scapulas and sacrum against the back torso. Strengthen the thighs, and press through the heels toward the floor. Align your entire body into one long diagonal line from the heels to the crown.

 If you'd like you can stretch the top arm toward the ceiling, parallel to the line of the shoulders. Keep the head in a neutral position, or turn it to gaze up at the top hand.

 Stay in this position for 15 to 30 seconds. Come back to Adho Mukha Svanasana, take a few breaths, and repeat to the right side for the same length of time. Then return to Adho Mukha Svanasana for a few more breaths, and finally release into Balasana .

Pose breakdown courtesy of Yoga Journal

Warrior II Pose: Virabhadrasana II

The biggest key to success in this pose is keeping the front knee stacked over the front ankle. The tendency is for the knee to want to fall inwards. The upper body should stay perpindicular to the ground, even though it usually wants to tip slightly forward toward the front leg. 

Warrior II Pose Breakdown

 Stand in Tadasana. With an exhalation, step or lightly jump your feet 3 1/2 to 4 feet apart. Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, palms down.

 Turn your right foot slightly to the right and your left foot out to the left 90 degrees. Align the left heel with the right heel. Firm your thighs and turn your left thigh outward so that the center of the left knee cap is in line with the center of the left ankle.

 Exhale and bend your left knee over the left ankle, so that the shin is perpendicular to the floor. If possible, bring the left thigh parallel to the floor. Anchor this movement of the left knee by strengthening the right leg and pressing the outer right heel firmly to the floor.

 Stretch the arms away from the space between the shoulder blades, parallel to the floor. Don't lean the torso over the left thigh: Keep the sides of the torso equally long and the shoulders directly over the pelvis. Press the tailbone slightly toward the pubis. Turn the head to the left and look out over the fingers.

 Stay for 30 seconds to 1 minute. Inhale to come up. Reverse the feet and repeat for the same length of time to the left.

Step-by-step courtesy of Yoga Journal