Revisit Your Practice.

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Guided Tadasana: AUDIO [/audio

Click here the link to my YouTube videos, where you’ll find 19 videos demonstrating different asanas, some of them modified to be done with a chair or a block or along the wall, to cater to the different needs of my students.

 

Zoom Live Interactive Yoga Class with RoxAnn #7 (of 10) Spring 2023

Spring Intention: Think Taller with Balance Check with Challenge

Begin with: Legs Up the Chair/Wall or Crocodile

Sitting

1.Pranayama: Kumbhaka– Breath Rentention plus another version Sitkari (tongue tip at the back of the bottom teeth) (see your PDF)

Standing

*2. Balancing: Bend the knee/lift forward/turn out/return slowly R/L x6. Plus Balance Check (see your PDF with challenge for 30 days.

3. Posture: Posture Pole or corner of walls, 30+ sec.

4. Mountain Pose Full Forward Fold to 1/2 UP x6

The following/ #5 & 7 are balance work, trying to create a seamless transition between two asana.

*5. Warrior II – static 30+ sec to in and out x6 continuing to 1/2 Moon (hand on floor/block/chair (see your PDF) repeat the movement transitioning from asana to asana…..

Supine to 6. Crocodile – 2 minutes to Up-Dog to Down-Dog and hold…..(check on length with Plank)

*7. Warrior I in and out x6 continuing to Warrior III – hands on the wall/chair with 30+ sec hold (see your PDF) repeat the movement transitioning from asana to asana……..

*8.. Sun Salutations with or without the Chair x2 R/L

Kneeling/Prone

*9. Childs Pose to Cow/Inhale with the breath x6 to Cat n’ Cow to Balancing Cat + Knee to Nose to Gate R/L

*10. Dolphin (see your PDF) Challenge yourself by lifting the knees and straightening the legs/hold, with or without movement just getting use to the position can be a big step and you won’t fall on your face, keeping the head between the upper arms.

Supine

10. Bridge to Windshield Wipers to Crossed Thighs and release legs to the floor/hold R/L (see your PDF) 

Savasana for the next 5 minutes after class.


*(See Video/Essential Asana on website and/or DVD’s Vol.1-2.     (repeat) = repeating from last week

Quote: He who works with his hands is a laborer. He who works with his hands and his head is a craftsmen. He who works with his hands, his head and his heart is an artist. -St.Francis of Assisi

Misc. Max Strom “A Life Worth Breathing”

 

Zoom Live Interactive Yoga Class with RoxAnn #6 (of 10) Spring 2023

Spring Intention: Think Taller with Easy Balance Practice
Begin with: Legs Up the Chair/Wall or Crocodile

Sitting

1.Pranayama: Cooling Breaths: Sitali (tongue curling) or Sitkari (tongue tip at the front roof of the mouth) (see your PDF)

Standing

*2. Balancing: Bend the knee/lift forward/turn out/return, slowly R/L x6. Plus Dancers Pose R/L hold 30+ seconds each side. (see your PDF)

3. Posture: Posture Pole or corner of walls, 30+ sec.

4. Mountain Pose with block between hands and overhead, bend elbows/keep them in and take block to upper back x12. Place block between thighs high up, close eyes and be grounded and still, 30+ sec. Full Forward Fold to 1/2 UP x6

5. Side Plank with Hand at shoulder height on the wall/walk away from the wall and lean/outside foot in Tree and outside arm straight up with head next to arm. Do not bend the body but instead angle as much as possible.

*6. Warrior II – static 30+ sec. and Dynamic In/out x6 (see your PDF)

*7. Triangle – static 30+ sec. (see your PDF)

*8. Warrior III – hands on the wall/chair, in/out with 30+ sec hold x2 then continue to Warrior I slowly back and forth x6, working on the transition as seamless as possible until you feel confident in the move, this is transitioning balancing work. (see your PDF)

Kneeling/Prone

*9. Childs Pose to Cow/Inhale with the breath x6 to Cat n’ Cow to Balancing Cat + Knee to Nose to Gate R/L

Sitting

*10. Boat Pose -new version with hands on the mat behind the body fingers facing forward/elbows bent/30-40 degree leaning back with straight engaged core and back/head over shoulders/knees over hips and heels lined up with knees. (see your PDF) If too difficult revert to holding the back of the thighs with hands.

*10. Locust – (see your PDF) Various options and degree of intensity.

Supine

11. Bridge to Windshield Wipers to Crossed Thighs and release legs to the floor/hold R/L (see your PDF)

 Savasana for the next 5 minutes after class.
*(See Video/Essential Asana on website and/or DVD’s Vol.1-2. (repeat) = repeating from last week3

Quote: Being deeply love by someone gives your strength while loving someone deeply gives you courage. -Lao Tzu

 

Zoom Live Interactive Yoga Class with RoxAnn #5 (of 10) Spring 2023

Spring Intention: Think Taller
Begin with: Legs Up the Chair/Wall or Crocodile

Sitting

1. Pranayama: Alternative Nostril Breath-Nadi Shodhana x10 of 5.2.5.2 (approx. 3 minutes)

Standing

*2. Balancing: Tree -1 minute each R/L + Warrior I to III – hold in Warrior III for three breaths minimum..

3. Posture: Posture Pole plus Corner Correction at a 90degree angle including stepping away and feeling if there is a difference.

Sitting/Kneeling/Prone

4. Shoulder Opener (see your PDF) using the chair/table/bed etc.

*5. Childs Pose to Cow/Inhale with the breath x6 to Cat n’ Cow to Balancing Cat + Knee to Nose to Gate R/L

6. Joint Freeing Series by Mukunda Stiles. (see your PDF)

Savasana for the next 5 minutes after class.


*(See Video/Essential Asana on website and/or DVD’s Vol.1-2. (repeat) = repeating from last week3

Quote: “Gratitude” by Melody Beatty (see your PDF)

 

Zoom Live Interactive Yoga Class with RoxAnn #4 (of 10) Spring 2023

Spring Intention: Think Taller

Begin with: Legs Up the Chair/Wall or Crocodile

Supine

1. Decompression Series. 1-6 Series – Body positioning, repeating shoulders and head plus adding legs and arms. (see your PDF for details)

Prone/Belly

*2. Childs Pose to Cow/Inhale with the breath x6 to Cat n’ Cow to Balancing Cat R/l

*3. Locust on Belly -A-Symetrical and Full

Standing

*4. Posture & Balancing: See PDF from 2014 for details.
Working with 5 progressive challenges, ending with the body standing at the edge of a door. Posture Pole work for this week is with one hand at the back waist holding the pole, walking around and bending to pick up. Always have soft knees when bending and only bend at the hip cradle, not the waist.

*5. Pranayama – Remain at the edge of the door and practice your Ujjayi/Ocean/Victorious Breathing for 10 rounds.  

*6. Tree -1 minute on each side (see your Balance PDF)

*7. Warrior I – Warrior II -1/2 Moon Pose

Savasana for the next 5 minutes after class


*(See Video/Essential Asana on website and/or DVD’s Vol.1-2. (repeat) = repeating from last week3

Quote: This year I will love the work in progress, that is “me”.

Misc.
A book recommendation: “The Good Life” by Robert Waldinger. -a Harvard Study of many decades on the topic “happiness”, the longest study ever.

 

Zoom Live Interactive Yoga Class with RoxAnn #3 (of 10) Spring 2023

Spring Intention: Think Taller

Begin with: Legs Up the Chair/Wall or Crocodile

Supine

1. Decompression Series. 1-3 Body positioning, shoulders and head.

2.  Pranayama: Three Part Breath

Standing

3. Balancing: Balance Check according to AARP

4. Posture: Posture Pole

Sitting/Kneeling/Prone

5. Shoulder Opener (see your PDF)

*6. Childs Pose to Cow/Inhale with the breath x6 to Cat n’ Cow to Balancing Cat to Gate R/L

Standing

7. Stand Up Taller…… at the Wall
Lift on Toes
Slide/Squat on Wall
Wall Push Ups
Reach Overhead R/L  

8. Sun Salutations (w/wo Chair). (see your PDF)

Savasana for the next 5 minutes after cla
*(See Video/Essential Asana on website and/or DVD’s Vol.1-2. (repeat) = repeating from last week3

Quote: ……Everyday is a gift……..thank you Judy.

 

Zoom Live Interactive Yoga Class with RoxAnn #2 (of 10) Spring 2023

*1. My Morning-Wake-Up Routine (see your PDF) Begin in a Supine position in bed……(if the mattress is relatively firm.)
     Morning Wake-Up-Stretch
    Tight n Tiny knee circles to wide and open knee circles all in both directions, Pointing toes to the ceiling along with hands if you prefer and going from pointing/flexion to wide individual circles with ankles and wrists.
     Stiletto High Heel Push -once in the position hold for at lease 1 minute pushing up and pulling/holding back.
     No Name Stretch R/l (see your PDF) slowly in three positions on each side.
    Cross Crawl. You may also add Bridge Series. (see your PDF)

     Breath of Joy -Stand Up, go to an open window and do 9x (see your PDF)

     Continue with a full greeting of sweeping arms out up and open/IN – out down to forward fold/EX, half up/IN, forward fold/EX to reaching out and up/IN returning to original position, thumbs at the heart. X6 three full breaths.

Now Continuing with Class

Standing

*2. Balancing: 3 different moves.
     Sliding the foot forward to a lift R/L x6 (see your PDF)
     Tightrope or Plank(wider) Walking and if that is too difficult than just take the feet slightly apart but do not lengthen the stride, very short as if you had you heel touching your toes. R/L for 2-3 minutes.
     5-Pt Star for 1 minutes on each side. R/L

*3. Sun Salutations (w/wo Chair). (see your PDF)

4. Moon Salutations (see your PDF)

Sitting/Kneeling/Prone

5. Vajrasana -Begin in Childs Pose with your hands on the sacrum palms facing up, your chest is over your thighs. Inhale and engage the core to lift the body to standing on the knees, arms overhead. Exhale and return to original position, slowly, precisely and let the abdominal muscles work. If you can’t come all the way down or up, use a block/stool/chair until you have acquired the strength.

*6. Childs Pose to Cow/Inhale with the breath x6 to Cat n’ Cow to Balancing Cat to Gate R/L

7. Pranayama: Square Beathing (finding that empty bowl in the Pause after the Exhale) (see your PDF)

8. Shoulder Opener (see your PDF) -will repeat again next week)

Savasana for the next 5 minutes after class.. 
*(See Video/Essential Asana on website and/or DVD’s Vol.1-2. (repeat) = repeating from last week
Quote:
I’ve learned that people will forget what you said…..but people will never forget how you made them feel. -Maya Angelou

Please don’t forget your Posture Pole!

 

Zoom Live Interactive Yoga Class with RoxAnn #1 (of 10) Spring 2023

Begin with: Legs Up the Chair/Wall or Crocodile
*1. Morning-Wake-Up Stretch (see PDF)

Standing

2. Pranayama: Basic Ujjayi breathing, noticing the expansion of the chest towards the upper arms when they are held down and next to the torso. (see PDF)

3. Balance: Think Taller to Cloud Salutation (see PDF)
*4. Tadasana eyes open and closed to Forward Fold+ x6
Each FF+ is three full breaths. Begin with thumbs at the heart IN a wide and open sweep of the arms out and overhead, EX full fold, IN 1/2 up, EX full fold, IN sweep again out and up overhead with your arms EX bring your hands/thumbs to the heart. Begin again….remembering to keep the knees soft.

5. Knee Slaps meeting opposite palm. Bringing the knee up to the palm. Switching legs and continuing for at least one minute, just a little cardio. You can do this for much longer if you wish and can add walking at the same time or standing still. Begin with the arms bent, elbows at waist. Either moving the arms slightly from side to side to crossing the knees to meet the opposite palm. If you hands are higher than your waist it is harder and take them lower if you become tired.

Prone

*6. Childs Pose to Cow with the breath x6 to Cat n’ Cow to Balancing Cat Static/Dynamic to Gate .R/L

*7. Lunge from low lunge to hi-lunge either using blocks, placing forearms on the thigh or hands on the floor. Depending how much you want to work on your balance also. In hi-lunge don’t forget to keep the toes strongly curled and heel high and in line with the toes which should be in line with the knee and hip. R/L (see PDF)

*7. Warrior I to III to II in a flow. R/L (see PDF)

8. Moon Salutations (see PDF)

Supine

*9. Legs Up Series using strap. R/L to Happy Baby to Pigeon

*10. Bridge (see PDF)

Savasana for the next 5 minutes after class.. 


*(See Video/Essential Asana on website and/or DVD’s Vol.1-2. (repeat) = repeating from last week
Quote:
“…your thoughts lead to actions, your actions become habits and your habits determine your character while ultimately your character determines your destiny”

Miscellaneous Versions:
Mahatma Gandhi 
“Your beliefs become your thoughts, Your thoughts become your words, Your words become your actions, 
Your actions become your habits, Your habits become your values, Your values become your destiny.

Lao Tzu
 “Watch your thoughts, they become your words; watch your words, they become your actions; watch your actions, they become your habits; watch your habits, they become your character; watch your character, it becomes your destiny.”

ANOTHER VERSION:
 “Your Thoughts lead to your Feelings, which lead to your Actions, which lead to your Results. … Beliefs then become automatic thoughts that drive your behaviors. In other words, habits.”