Yoga Binder-Personal Practice Log

    Yoga Personal Practice    
Date Location Teacher Time Type of Class
25-Aug Home Self 30 min. Sun Salutations
28-Aug DVD/Home Gwen Lawrence 20 min. Fit Body Yoga-Abs
4-Sep Home Self 30 min. Vinyasa/Chatarunga
7-Sep DVD/Home Gwen Lawrence 20 min. Fit Body Yoga-Arms
14-Sep Gold’s Gym Micha 60 min. Power Yoga
19-Sep Gold’s Gym Calvin 60 min. Hatha
22-Sep Home/Yoga Glo Noah Maze 60 min. Hatha
26-Sep Gold’s Gym Calvin 60 min. Hatha
29-Sep Home/Yoga Glo Jodi Blumstein 30 min. Ashtanga
5-Oct Centered City John Cottrell 45 min. Soft Flow
10-Oct DVD/Home Gwen Lawrence 20 min. Fit Body Yoga-Legs
12-Oct Krishna Center Corena 60 min. Hatha
17-Oct Gold’s Gym Calvin 60 min. Hatha
20-Oct Home Self 30 min. Vinyasa/Chatarunga
26-Oct Home/Yoga Glo Marc Holzma 45 min. Restorative
2-Nov Home/Yoga Glo Jo Tastula 45 min. Vinyasa Flow
7-Nov Gold’s Gym Calvin 60 min. Flow
10-Nov Liberty Park Erica Hummel/Megan   Grimm 2 hours Various
16-Nov Home/Yoga Glo Kia Miller 45 min. Vinyasa Flow

Yoga Binder Presentation-Chakra Presentation

Katie Willden


Yoga Binder-Chakra Presentation

Seventh Chakra

Sanskrit Name:  Sahasrara

Common Name:  Crown Chakra

Physical Location:  Top of Head

Element:  Spirit

Color:  White, Violet or Gold

Seed Sound:  Om

Food:  Since the Crown Chakra represents our spiritual connection to our surroundings, this Chakra does not benefit from healing foods. The Crown Chakra is more likely to benefit from breathing clean and fresh air and sunshine.

Healing Stones:  Sapphire to activate; Emerald to calm; clear quartz and amethyst crystals to balance.

Essential oils:  The best essential oils to use with the crown chakra are:



Ones that are used in meditation and quietening the mind…….
Rose, neroli, frankincense, sandalwood, jasmine, elemi, lavender, patchouli, vetiver and ylang-ylang.



Those that help with the release of negative thoughts and emotions…….
Clary sage, cypress, juniper, cedarwood, bergamot, pine, melissa geranium and chamomile



Cleansing and purifying oils, in preparation for meditation…….
Petitgrain, neroli, lavender, clary sage, frankincense, geranium, pine, rose, cedarwood and tea tree.



Lavender is useful for all seven main chakras.

Yoga Path:

Empowerment Sequence

Katie Willden


Final Presentation Sequence

Empowerment sequence

Warm-up:  3-5 rounds Surya Namaskar A (Sun Salutation A)



Uttanasana-Forward Fold

Ardha Uttanasana-Half Back

Forward Fold

Plank-Uttihita Chaturanga Dandasana

Adho Muka Svanasana-Down Dog

From Down Dog, come to all fours and then Vajrasana (Thunderbolt Pose) and hold hands at heart center, ujaii breathing and brief meditation (3-5 minutes).

Ustrasana-Camel Pose

Place hands on hips to start and begin bend back.  Lower hands to heels if desired.


-Childs Pose, a couple of breaths

Come into Down Dog


Raise Right leg, reach and stretch up and bring forward through hands to

Virabhadrasana I (Warrior I)-

open heart with scapula rooted firmly into the back

Virabhadrasana II (Warrior II)

Namaskar Parsvakonasana-

Standing prayer twist in lunge


Modification:  place back knee to ground

Down Dog

Release with hands on each side of the foot

Anahatasana-Heart Chakra Pose

Come to all fours with hips over knees and walk hands out in front till arms are straight and lower heart and forehead to the ground.

Bhugangasana-Cobra Pose

Slide forward on belly.

Down Dog

Repeat on other side of body

Cool Down:


Ardha Matsyendrasana-Half Lord of Fishes

Inhale to lengthen the spine, twist on exhale, switch to other side

Ananda Balasana- Happy Baby

Matsyasana-Fish Pose

Press forearms and elbows down as you lift chest away from floor and release head back onto the floor.



Yoga Binder Essay-Instructional Terms

Katie Willden


Yoga Binder Essay:  Instructional terms

Enunciate:  To say or pronounce clearly

Apex Pose:  Peak Pose, the build up before the cool down.

Drishti:  Visual focus point

Contraindication:  Reasons not to do the pose

Counter-Pose:  Using both sides of the body, for example:  going into child’s pose after a backbend.

Extension:  Straightened joint, to bring away from midline.

Flexion:  to flex the joint, to bring towards the midline.

Kinesiology:  the study of movement

Mirroring:  showing the opposite of the movement.

Subtle body energy:  any energetic quality within the body, Chakras

Voice Projection:  how loud you speak to the class, the volume of your voice.

Yoga Binder Essay-Yoga Personality Quiz

Katie Willden


Yoga Personality Quiz


According to the Yoga Personality Quiz on, my yoga personality type is Contemporary.

Your modern approach will most likely align with the following styles, each based on the interpretation by a western yoga expert of ancient yoga methods.




-Power Yoga

Vinyasa yoga, is movement that is synchronized to the breath, and covers a broad range of yoga classes. This style is sometimes also called flow yoga, because of the smooth way that the poses run together and become like a dance.

Anusara yoga focuses on alignment and teaches that all beings are inherently good.  It is a vinyasa-style practice that emphasizes heart-opening and the application of the universal principals of alignment, and an intention to bring the lessons learned in yoga class into daily life.

Jivamukti is a vinyasa style yoga practice that means liberation while living.  Each class has a theme and is generally very physically intense.  Each theme is explored through yoga scripture, chanting, meditation, asana, pranayama, and music.

Power yoga is a general term for used in the west to describe a fitness-based approach to vinyasa yoga.  It can be considered “gym yoga” for many people.

Yoga Binder Essay-Meditation

Katie Willden


Yoga Binder Write-Up:  Meditation


Sitting in Thunderbolt Pose with hands at heart center, breathe in deeply, in through the nose and out slowly through the mouth, with soft lips.  As you breathe in and out your life force energy, consider your strength.  The strength you have to live your life on a daily basis.  To fight the fights you have every day.  You have such incredible strength to be here tonight, to still choose yourself and your own care.

When I first chose to take my Yoga Teacher Training, I was scared and felt that I didn’t have the strength to take on such a journey and to make such a commitment.  But I was introduced to a quote:  “Most of our obstacles would melt away if, instead of cowering before them, we should make up our minds to walk boldly through them.” It reminded me that I couldn’t allow my obstacle of being afraid stand in my way from realizing my dream of helping and healing.  When I had this realization, I decided to have a constant reminder of this and had a the words “Walk Like Thunder” tattoo’d on my arm.  Whenever I find myself being scared and wanting to retreat into a place of fear, I look at my arm and remind myself to walk like thunder.

As you continue to breath in your strength and exhale your fears, I invite you to join me as I walk like thunder through my biggest fear.  I also invite you to remember that you are greater than the sum of all your fears.  You are a strong, impermeable force in this world, capable of making huge changes in your life and to the life of others.

Yoga Binder Essay-Favorite Sanskrit Terms

Katie Willden


Yoga Binder Essay:  Sanskrit terms

Dharma:  means many things often used in the sense of law, discipline, obligation.

This is my favorite term because it’s my daughter’s name!  I named her it because of the beauty and diversity of the word.  For me, it’s the way.

Ahimsa:  Nonharming, The single most important moral discipline, one of the yamas.  This is one of my favorite terms because I like the meaning behind it.  This world would be a better place if everyone believed in this important moral discipline.

Prasada:  Grace or clarity; divine grace, mental clarity.

This is also one of my favorite terms because this is what I strive for.

Duhkah:  Suffering, a fundamental fact of life.

I like this term because it is something I am trying to accept in my own life.  Try to avoid the Duhkah, but accept that it will be a part of life and it won’t be so hard.