Revisit Your Practice.

Important Disclaimer:

The news, suggestions, information, exercises and other items in this list are intended for informational purposes only. Not all exercise is suitable for everyone. To reduce the risk of injury, please consult your Doctor before engaging in any physical and/or therapeutic exercise program. Nothing is intended to be a substitute for professional medical care.

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Guided Tadasana: AUDIO

Help Your Health – The Weekly Review Fall Session 2019– #6

This weekly review will include the opening ‘Attunement’ part of each class. I have added and made a few changes after “Morning Wake Up Stretch”.


Restorative with the Breath: Legs on the chair(or up the wall) with blanket across and lengthwise. Arms in cactus.
Warm-Up/Supine: Morning Wake-Up Stretch, 
Printable Link to Morning Wake-Up Stretch on my website:
Hip Openers with Bent Legs(Small Circles Together/a massage of the lower back, Circles Apart and Large, In/Out Together)


Supine Hip Flexor/Opener Series
A series of movements which can be done (in bed) directly after MW-upS. This series is especially good for anyone with: tight hamstrings or Sciatica(Piriformis Syndrom):

Place left foot on the mat behind the buttocks, bend the right leg bringing the thigh towards the chest. Place both hands on the back of the right thigh and feel the shape and movement of the three hamstrings as you proceed with the following movement.

1. Holding the thigh close to the chest, slowly and with resistance begin to straighten the right leg, slowly through the extension of the arms allowing the leg to/especially the heel, reach towards the ceiling. Repeat 6 x on both the R/L sides.

2. Place the left foot on the mat behind the buttocks and cross the right ankle over the left thigh. Place the right hand on the right thigh and the left arm in airplane, turning the head and looking to the left hand.

Feel the energy channel between the right knee and the left hand. Try to keep both shoulders on the mat if possible and do not arch the back. Gently ease the right thigh/knee away from the body as you extend the left arm. Hold for 6 long breaths, at least.

3. Keeping the position of #2, release the legs to the right, keep the shoulders in contact with the mat if you can. Exhale long with each release, letting go and opening the lower torso, stay for six breaths. Turning the head in the opposite direction.

4. Bring the legs back to neural with the same cross and release to the left side, the arms can be in airplane and the head turned to the opposite direction as the stretch or take the left hand on the right knee and ease the legs towards the mat.

5. Come back to neutral with the same cross over and wrap the hands around the left thigh (eventually this warp will include the shin also)as you bring both legs in towards the torso on the exhale. The right elbow will help to keep the right leg at bay. Hold in position for a series of breaths.

Repeat #2 thru #5 on the left side.

Warm-Up/Prone: Child’s Pose, Walk to the Right/Left and/or look over the shoulder R/L, Thread the Needle, Cat n’ Cow, Balancing Cat R/L @ Finding the still point for 6 breaths/switching sides.

Prone to Standing:

Down-Dog Short and Narrow/Back and Forth
The first step of the challenging nose to knee exercise:

1. Begin in a short Down-Dog with the feet centered and together.
2. Inhale and come up high on the toes, continue by bringing the shoulders forward over the wrists, keep the buttocks pointed up. If you can’t lift the torso then the DD is probably too long, just step the feet and hands a little closer to each other The lift should be felt in the belly core.
3. Exhale bringing the heels down towards the mat and the shoulders back for a long stretch on the back side of the body. Don’t be concerned if the heels do not touch the mat, they may with time.

Continue 2-6x or as many as you feel comfortable doing, no pain just a slow flowing stretch with strength building combined. I am not asking you yet to bring the nose to the knee as you lift the torso, that is the next step.

On Belly:

Sphinx to Forearm Plank and Back Again -please read all possibilities before beginning.

General Set up:
1. Begin on your belly, legs hip width apart.
2. Place your elbows under your shoulders and your forearms on the floor parallel to each other.
– Your head should remain  in line with the shoulders as you are looking down onto your mat.
3. On an inhale, draw your chin up and back, and engage while push your forearms/hands on the mat — coming into Sphinx.

4. Push the heels back, broaden the shoulder and upper chest.

Hold in full position and work up to 2 minutes by gradually increasing in 5 second intervals. It takes time, patience and continual practice as this is a full body engagement.

As you tire you will notice that the core of the torso will gradually sink or rise, these are both easier positions but not proper. To protect the back, the belly area needs to be engaged on a continual basis, as if you are trying to zip up a pair of tight jeans. Consciously feel the expansion and the lifting of the upper chest area.

Sequence broken down for introduction in steps where you decide when to stop and hold:
– Inhale: Lift only the front ribs off the floor. Exhale to maintain.
– Inhale: Lift the belly off the floor. Exhale to maintain.
– Inhale: Lift your front hip points and pubic bone off the floor. Exhale to maintain.
– Inhale: Lift your upper thighs off the floor. Exhale to maintain.
– Move into the Forearm Plank. Inhale: Tuck your toes under, lift your knees off the floor and push your heels back. Exhale to maintain forearm plank.
– Hold for 3 breaths.
– Then exit by reversing the above sequence. You should end up in sphinx with your forehead to the floor.
Complete two rounds.

Place a block between your thighs to activate your inner thighs (this is the beginning of mulabanda) while repeating this sequence until you’ve reached your edge.

Place a block between your ankles as well to activate the drawing in and up of the ankles. This begins the zipping of the legs all the way up.


Series of three movements for building strength in the legs. Try not to count numbers but rather work in reference to time 1-2 + minutes, feeling the tree trunk/standing leg getting tired as you are working on stamina and strength building.

Set Up:Standing sidebars to a chair or wall to touch for balance support. Left hand near the back of a chair/or wall with left leg being the tree truck. Straight but not locked.

1.Bend the right leg keep the toes on the ground. Flex the ankle and begin circles with the right foot, both directions.

2. Point the right leg forward with power, slowly sliding the foot back, flexing, until the heel is in alignment with the left heel. With force straighten and point forward with toes touching or almost touching the floor. Continue with the movement engaging with the extension and flexion.

3. Taking the right left directly behind and as straight as possible. The toes should feel as if you are smudging the polish on the toe nails. Engage, stretching and slightly lifting the left a few inches to move between flexion and extension.

Before continuing to the other side, I would like you to stretch the hip a little as it may feel tight due to the pressure required of the standing leg.

4. Bend the left leg and take the right ankle placing it on the left thigh. Place the right hand on the right thigh pushing down gently as you bend the left leg more. You can bend forward at the ‘hip cradle’ not at the waist. You should feel the hip releasing if it was feeling any tightness. This should be done on both sides.

REPEAT #1 thru #4 on the opposite side.
If at any time you begin to lose your balance please touch the chair or wall to regain balance and then continue.

Knee Slaps:
Either on a walk or walking in place bring the knees/thighs up to the palms with each step.
If this is too high for you than begin with less lift and instead of the forearms/hands being perpendicular to the body take the arms down so the thighs don’t have as far to raise for the slap.
Work on endurance.

Sumo Squats at a Door:
You should be familiar with this from previous classes. These are mostly done free standing or with your hands on a chair or wall but I believe using the door directly addresses what we are looking for and takes most postures and tracking mistakes out of the equation.

1. Find a secure door, face the edge holding on with both hands.
2. Opening the legs wide, equating so the knees remain over the ankles (tracking is most important).
3. Release down until the thighs are parallel to the floor, arms straight and shoulders over buttocks, back straight.
For more work you can slowly move the buttocks up and down just an inch or so. Feel the heat build in the thighs and notice the lack of pressure in the knees, if you are doing this properly. Please let me know if you have any problem with this move and I can observe and/or correct you in class if necessary.

This hand movement is included in my “Healthy, Happy Hands” workshop which is being repeated this coming Saturday November 16th from 1-3:30pm
Working to control the movement of the palm. proximal knuckles and the direction of the digits.
Hope to see you in the workshop and if you have already attended, check out your handout for the details of this movement.

Essential Oil: Peppermint
Music:  Various
Quote: Less is More -from my experience in Africa over the past three weeks.

Do we really need so much? I am still purging and it feel sgood.

Help Your Health – The Weekly Review Fall Session 2019– #5

For the opening Attunement, please scroll down to #1 as I only list these movements once in each session, they are repeated in each an every class every week.

     5 Tibetans/Rites of Rejuvenation
– reviewing #1 Twirling PLUS four additional asana. I have slightly altered the sequence. For many students doing two asana in sequence, with continual pressure on the wrist, can be too much. I suggest to switch, Updog/Down-Dog from being the last asana/#5 to either #2 or #3, ending with Picnic Table.

     Legs up the Wall Series -a series of movements using both legs, sliding, opening, crossing etc. culminating with a basic/beginning shoulder stand.

     Butterfly & Clock R/L


Review Pranayama techniques: Alternate Nostril Breathing & Single Nostril Inhale R-Sun/L- Moon.


Essential Oil: “Serenity”: Lavender, Ylang Ylang, Hawaiian Sandalwood, Cedarwood

Music:The Healing Path ” -Parijat

There is very little difference in people but the little difference makes a big difference. That little difference being attitude and the big difference is whether it is a positive or negative attitude.
-William C. Stone

Help Your Health – The Weekly Review Fall Session 2019– #4

For the opening Attunement, please scroll down to #1 as I only list these movements once in each session, they are repeated in each an every class every week.

Kneeling & or Hero’s Pose: Yogi Snack
no prep necessary, just a short sequence which consists of 2 or more asana, concentrating the movement in tune with the breath.


      Seated Twists w/wo strap

-individualized in many classes for the students needs and abilities, limitations and injuries. This series needs my visual guidance so I will not give details on the review.

A series of 6 different seated twists with variations. To be done slowly and each one with the right and left leg dominant while also turning to the right and left. Do not push any of these movements but challenge your body, never to the point of pain. Repetitive stretching can increase range of motion over the weeks and months showing us what we can do today is much less than what we can do tomorrow with constant discipline of practice.


Butterfly + Clock R/L
For details please follow the link to my website: Revisit, Research, Reflect  and scroll down to #57.


Essential Oil: “Aroma Touch” -cypress, peppermint, marjoram basil, grapefruit, lavender. A blend to add to any massage oil or cream, can also be used in its pure state in a diffuser.

“Verage” -skin care system (4 products -see usage and ingredient details below under MISC.)
All 4 products are available to order for $105. including tax and S/H. Just let me know!

For more general information go to:

Music: “ Yoga Moods ” -Stadler

There are fears that keep us alive and fears that keep us from living…
Wisdom is knowing and understanding the difference. -by David Svenson

What is Hatha Yoga? The Science of Breath and Posture

Hatha yoga is that branch of the Yoga philosophy, which deals with the physical body -it’s care, its’s well being its health and its strength.
Focusing on healthy living, proper diet and hygiene, correct breathing and posture in daily life to help bodies in their natural and normal state of health. Exercise and rules to relaxation are part to this yoga and enjoyed in simple and uncomplicated terms.
Collectively helping to develop a sound, strong and health body which is necessary for the enlightened journey of life.
A more detailed article:

Verage Skin Care Ingredients and Directions (use every morning and night):

Step #1 – Verage Cleanser to lift away dirt and makeup
Wild Orange, Melaleuca and Basil to cleanse and rejuvenate the skin
Coconut and olive oil * to reduce water loss and boosts natural surfactants
Amino acids and lipids to nourish and hydrate skin

Step #2 – Verage Toner to tighten pores and refresh the skin
Ylang Ylang and Palmarosa to nourish, revive and protect skin
Coriander and Cypress Essential Oils are known for their soothing and toning benefits
Witch hazel to support a healthy inflammatory response
Aloe for moisturizing properties

Step # 3 – Verage Immortelle Hydrating Serum applied to clean face in an upward motion
Immortelle Blend to supports the overall health of skin
Olive, jojoba and sunflower oils to support the skin barrier function
Lipid complex to mimic the skin’s natural surface lipids at their prime

Step #4 – Verage Moisturizer applied to a clean face to promote firmness, elasticity and hydration
Juniper Berry to inhibit the enzyme that causes the appearance of aging skin (Source)
Jasmine and Geranium for dry and irritated skin
Sea Buckthorn Berry to help skin retain moisture for anti-aging benefits
Shea Butter to plump skin while hydrating


Help Your Health – The Weekly Review Fall Session 2019– #3

Sitting: This week we have reviewed Joint-Freeing Series: Pavanmuktasana Chart 1 & 2.

Pavanmuktasana = pawana means namely air, wind or the vital breath
mukta = free
asana = “to be seated in a position that is firm, but relaxed”

Link to the Charts:  just Google/Safari: joint freeing series pdf

The version I have chosen to teach is from Mukunda Stiles (Structural Yoga Therapy) which does not just concentrate on the digestive benefits of the series but works on expelling the stagnant air of the body joints, moving each joint gently and systematically through its full and natural range of motion beginning with the feet and finishing with the hands. The motions described in this series represent all the basic motions of the body. I have added toes and fingers which we have covered in class.

This series is also a part of my DVD Volume 1, which is available for $10.00

The best part is that one can perform this regardless of any age, taking into consideration some adaptations, depending upon bodily restrictions.

Essential Oil: doTerra “Tumeric” – read, browse and let me know if you are interested in purchasing or become a wholesale buyer.

Music: Parijat “Offerings”

A look at one of the nine behaviors which will not only make your Brain Healthier, they are free and everyone can lean how to practice them:

REFRAME everything negative.
The third on the list of what to to for your brain is known in organizational behavior and political science circle, but not often enough in ordinary life.

The technique is call ‘Reframing’.

Imagine your boss (family member or friend) just yelled at you in front of the whole team of co-workers (relatives or friends). The negative thought that sparks your alarm is obvious: I am a failure, I am stupid etc..

The possible reframes, however, are invaluable in jump starting the rest of your day and your brain health. Imagine immediately, even in the middle of the scene, thinking, “Well, at least he/she noticed me.” or “That wasn’t fun, but it proves I can handle being embarrassed.”

When you reframe, you make an ugly thought into a positive one.

It is not just positive thinking because you can’t lie to yourself and think you enjoyed the yelling. What you do is think how the experience was valuable.

When reframing becomes a habit, your alarm doesn’t have negative memories of experience to shut you down in the future.

You fill a bucket, drop by drop.
You clear your mind, thought by thought.
You heal yourself, moment by moment.
-by Lisa Limburger, Founder of the Neurosculpting Institute


“Structural Yoga Therapy” -adapting to the individual by Mukunda Stiles
-the book seems to be temporarily out of stock but a used edition(beginning at $11.) is available with some searching

The 8 Charts which I showed in the folder did not cost $50. when I bought them 20 years ago but they may also be found as used and they are in the book.


Help Your Health – The Weekly Review Fall Session 2019– #2

For the opening Attunement, please scroll down to #1 as I only list these movements once in each session, they are repeated in each an every class every week.

Kneeling & or Hero’s Pose: Yogi Snack
no prep necessary, just a short sequence which consists of 2 or more asana, concentrating the movement in tune with the breath.

This week we did the following:
Begin either in Hero’s Pose or on your knees with thumbs to the heart.
Inhale -reach your arms down and then out to the side taking the arms up over head and exhaling then out to the sides with the hands eventually laying, palms facing up, on the sacrum as you continue to exhale as you are lowering your head to the mat.
Inhale -reach the arms out and up overhead and then exhale and lower the head to the mat as the hands come to lay on the sacrum palms facing up.
If you find it is not possible to reach the head to the floor than go as far as you can, working the core and gaining strength with each movement, be sure to move slowly co-ordinating with the breath.
The buttocks can either be in puppy or child’s pose, work between the two and see what is best for your individual body.

Standing: Stand up Taller (DVD Vol.2) Mountain Pose/Tadasana
Pranayama – Ujjayi Breathing

Short Sequence standing at Wall: Solution Classes
Facing wall with fingertips touching wall for balance.

1.     Rise up on your toes and the balls of your feet. Slowly up and slowly down with awareness that the feet do not roll out or in. Can also be done on a stairs and then you can come down slightly lower than the stair level to stretch the plantar of the feet as well as the achilles and calf muscles. If you find that your feet are wobbly just do go up so far until you have built up the strength in your feet.

2.     Taking the elbows/forearms and hands to the wall shoulder width apart, keep the body on an angle with the heels down as far away from the wall as possible but still keeping them on the mat. Feel the stretch in the back of the legs. Just be there for 6x breaths, keeping the body on a straight angle like an unbendable piece of wood.

3.     Sliding the hands down the wall until they are level with the shoulders and still shoulder width apart, lower is harder, higher is easier. Being mindful that the arms are rotated so when you bend the arms the elbows come down and not out, this takes a slight rotation so the inside of the elbows are more facing upward. Again, keeping the body on a straight angle as if it were an unbendable piece of wood. Exhale to the wall, inhale straighten the arms.
Bringing top of your forehead towards wall with body straight/stiff/strong.
Don’t come so close to the wall that you can’t push away.
Start slow and strong and grow. 6-12x working up to 3 sets.

4.     Placing your back on the wall with buttock and shoulder blades touching the wall, knees slightly bent, feet hip width apart/block between the knees. Head should be on the wall without the chin pointing upward, if this does not happen just bring the head away from the wall so the chin can be in neutral (a good time to practice Turtle) Pelvic tilting bringing waist to wall on exhale and return to create the slight tunnel. Legs are relatively still and body does not slide.

Warrior I -working on balance/agility. Beginning close enough to the wall for stability and eventually coming farther away to work more on balance and strength building. Go slowly and think of both form and function. Please use the block for knee stability. Keeping the hips squared and both facing forward along with the shoulders, arms up in the air. Static and strong working on stamina.
Lunge Series
The lunge series using a block against the wall. The heel should line up with the toes, both being straight facing the wall.
1. Coming way up on toes… lifting the heel.
2. Dips (not too much if your knee is an issue, let’s build first gently) short and sweet, slow and strong.
3. Right and left and then again holding the stretch, working up to 90 seconds on each side for a long hold while engaging hugging muscle to bone.
4. Arms can be out to the sides or up over head unless you need to touch the wall for balance. Work on the front thigh eventually becoming more parallel to the floor.

Supta Padangustasana
-Reclining Hand to Big Toe Pose with Strap to Happy Baby and Cobblers Pose

A strong stretch of the hamstrings where you are in control every moment. Also stretching and strengthening the hip abductors against resistance.

Single Leg Lift (with Strap)– 90 degree Hamstring Stretch-4 inches to right & left of midline, continuing if so desired to open completely and cross over. Continuing to Happy Baby/Dead Bug and then to Cobblers Pose.
Lying on your back, bringing one leg across the body. use your opposite hand or a strap to hold the outer arch of your foot. When you feel a stretch in your side hip, press up into your hand or strap, as if you were coming out of the pose. This strengthens the abductor muscles of the hip and at the same time, engage the quadriceps while turning the top leg slightly outward as you straighten the knee, which draws the kneecap into alignment. Hold for 30 seconds, switch sides and repeat if you would like.

Lying on your back, knees bent and feet together directly behind buttocks on the floor. Lift the buttocks and take it to the left a few inches, bring the knees into the chest and release them to the floor to the right. Arms in airplane and both shoulders, as much as possible, on the floor. Relax for a moment. Then slowly straighten the top leg taking the toes in the direction of your right hand, see if they will meet, if so, wrap your thumb and index finger around the big toe. Be mindful of your hamstrings, go gently and slowly. Once the top leg is straight you can begin to straighten your bottom leg.
It may take weeks/months until the final posture is achieved but it took years/decades to become so tight, be patient. This can be practiced in bed as the mattress can be very forgiving as long as you are not laying in a valley.
This is also a twist and often twists are not a friend of lower back issues so use your awareness and proceed with caution


Max Strom: Closing words to a class!
Take your palms to your thighs and drop your shoulder blades down your back…Sit very, very tall and close your eyes.
We want to lift the spine by pressing the buttocks down – by pressing down you can lift the spine tall….and even higher than you think.
The spine is like a column of energy that the rest of the body is merely suspended from…
Let your breath….. -breath itself now…
I invite you to visualize into the heart center…to the eye of your heart
Visualize, what is most precious to you in the world, the most precious thing that you know: person, idea, concept, belief…..
What ever it is that opens you’re heart to deep, deep gratitude
Visualize this precious, precious thing and let your heart blossom toward it and radiate its gratitude
We can never do this enough….
Please bring your hands together and to your forehead..…this simply indicates the desire for a clear and calmer mind
Take you hands to your lips..…indicating a desire for clear and loving communication.
Bring the hands to your heart center..indicating a desire for clear and loving intention.
May our practice help us become kinder and more truthful human beings and may we all teach peace by example.

Essential Oil: doTerra “Peppermint and Wild Orange”
Music: “Serenity” – Parijat
Quote: “How wonderful that nobody need wait a single moment before beginning to improve the world” -Anne Frank
“A Life Worth Breathing” by Max Strom (the closing words of class were from his book, an inspring read)

Help Your Health – The Weekly Review Fall Session 2019– #1

The following Attunement section will only appear in #1 during this session but is a weekly part of every class which I teach, except for the chair classes.


Restorative with the Breath: Legs on the chair(or up the wall) with blanket across and lengthwise. Arms in cactus.

Warm-Up Supine: Morning Wake-Up Stretch, 
Printable Link to Morning Wake-Up Stretch on my website:
Hip Openers with Bent Legs(Small Circles Together, Circles Apart and Large, In/Out Together), Legs/Arms UP -Ankles/Wrists Flex-Extend, Happy Baby and Cobblers Pose (next week we will work with the strap which can make these two specific asana easier for many)

Warm-Up/Prone: Child’s Pose, Walk to the Right/Left, Thread the Needle, Cat n’ Cow, Balancing Cat R/L @ Finding the still point for 6 breaths/switching sides then Challenging for 6 breaths bringing knee to nose and elbow to hip following with reaching back for the ankle (optional).

Or you may option for the more challenging version starting in a short Down-Dog with the feet together and ending on the tips of your toes on one foot with the knee to to the nose and the shoulders forward as you come up on your toes. Repeating on the opposite side. Each side being one breath.


A “Short n’Sweet”
Beginning in Hero’s Pose sitting on our heels (if possible) if not, begin on your knees with hands together in front of your chest, thumbs at the heart.
Inhale reach out and up, exhale to Child’s Pose, use the core to slower move down
Inhale to Up-Dog, curl the toes under and you can keep them so during the entire Short n;Sweet, exhale to Down-Dog
Inhale to Plank, exhale to Down-Dog
Inhale to Up-Dog exhale to Child’s Pose
Inhale reach out and up, exhale to Hero’s Pose or remain on the knees



Alternate Nostril Breathing -details on my website see the link

Single Nostril Breath (scroll down for detailed explanation from Summer Reviews)

Standing: Warrior II and Triangle
both with the block and using the wall for guidance. (see website for pix/video etc.)

Warrior II
Using the wall as a guidance, where balance is not an issue, but concentrating on the form of each of these asana. Honoring your limitations, especially in the shoulders.
Prep: Standing with your back to the wall, widen your legs as much as is comfortable with the feet in the direction of your body. Place the block behind the R heel and line up both feet the same distance from the wall.
Turn the R foot parallel to the wall and take the L heel slightly out so the L foot/knee/hip are in the same alignment.
Bend the R leg taking the knee over the ankle with the thigh as parallel to the floor as possible.
Bend the R arm and take the elbow to the thigh above the knee (as if you are holding a precious object on the palm of your hand)
Take the L shoulder/hip to the wall, bend the left arm placing the hand on the hip and take the L elbow to the wall. This may be as far as you can go with this arm. If the elbow is on the wall you may want to try to extend the forearm/hand on the wall and slowing. keeping contact. slide the arm up and eventually over the head until it is near the L ear. If looking into a mirror your L arm will look like an extension of your L leg.
Rotate you head either up or down: chin to the shoulder or looking at the ceiling inside the armpit.
Hold to work on stamina and building strength.
Reverse and do on the L side.

Similar to Warrior II except the front leg remains perfectly straight and the corresponding arm either sits on the block or lays on the shin. While the opposite arm reaches directly to the ceiling as if both arms are in a straight line and the legs look like an inverted wide V. Your gaze divided the room in half.


Bridge Series


Essential Oil: doTerra “Spearmint” –
Music: “Music for the Mind” – Steve Halpern
Quote: It’s not the load that breaks you down, it’s how you carry it.” Lena Horn

Ayurveda Medical Doctor in Tustin: Dr. Ram Tamang

A good read if you are interested in aging/life and the medical care system which is offered during the third portion of one’s life span:
“Elderhood: Redefining Aging, Transforming Medicine, Re-imagining Life”
by Louise Aronson M.D.


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