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.

Yoga Binder Essay-Unique Sequencing

Katie Willden


Yoga Binder Essay:  Unique sequencing

In my upcoming sequence presentation, I plan to be very honest and somewhat vulnerable.  I am pretty nervous about teaching my peers and I’m trying very hard to walk like thunder through my fears.  I plan to share a personal story about myself that will put me in that vulnerable place, but I feel that it will be necessary for me to put these fears to rest.  I hope that this honesty comes across and that everyone finishes the sequence I put together feeling empowered.

I also hope to bring the feeling of empowerment to the yoga community, specifically pregnant women.  I have had such profound experiences through yoga, and throughout my pregnancies because of yoga, and I want to help other women to have those experiences as well.  Yoga kept my depression at bay while I was pregnant and connected me to my babies.  I gained a greater intuition of what my body and baby needed.  Yoga taught me how to breathe so that I could give birth naturally.

Throughout this semester I have had the constant thoughts of strength and overcoming fears in my mind.  That is what I see myself utilizing these words as an instructor.  Because I am trying to practice inner strength and overcoming my fears, I anticipate that being projected to my classes.  Whether it is helping a student realize their limitations and accepting the use of props and finding the strength in that, or encouraging another student to push through their fears to go further than they thought possible, inner strength and overcoming fears will be a major theme of my classes.

Yoga Binder Essay-Warm-ups and Cool-downs

Katie Willden


Yoga Binder Essay:  Analysis of Warm-ups and Cool-downs

The warm up and cool down of a yoga class are essential to the consistent flow to the class.  The first and most important part of the class is centering.  This is the time for the students to be able to prepare mentally for their practice and a time for them to clear their thoughts and begin allowing themselves to turn inward before their practice begins.  Breathing is also an important because it helps to further bring the mind inward and can create a feeling of calmness and relaxation.  The breath also helps to warm the body and prepares it for the physical practice.

The physical warm up of the practice is important, just as it is with any other physical activity.  It wakes the muscles up and prepares them for more strenuous aspects of the practice.   Sun Salutations are generally used to begin the practice and it is personally my favorite way to warm up before a practice.  I enjoy the repetition of the practice and knowing what is next and it always works to warm me up!

The main portion of the practice is the most physically demanding portion of the workout and is called the apex of the practice.  The main practice should also be sure to include poses that will move the spine in all directional planes.  Poses should also include a counter pose or something that will be the opposite direction of the first pose.

The cool down follows the apex of the practice.  More gentle poses are introduced to the practice and it is often appropriate to practice some pranayama exercises during this time.  The heart rate slows and creates the perfect atmosphere for savasana.  Savasana is said to be the most crucial part of the yoga practice because it is the time that the student is able to relax most deeply and can reduce the outside stimuli.  This is also prepares the student for meditation.

The class ends with the teacher bringing the students gently back into awareness and back to a seated position.  Closing the class with a smooth flow will also allow the student to prepare themselves for the transition from their yoga class to the rest of their day.

Yoga Binder Essay-Flow of a Yoga Class

Katie Willden


Yoga Binder Essay: #3 What is Yoga?

What is yoga?  Many people would answer this by saying that it is an exercise full of stretching and that you have to be flexible in order to participate.  Others would say that it’s something only hippies do.  And to other, yoga is a complete way of life, almost a religion and a philosophy of living.  Regardless of how you practice yoga, it can transcend into your life, even if it’s not recognized by the practitioner.  Yoga has the power to improve your life, regardless of what ails you.

To me, yoga embodies a way of living that I strive for.  The philosophies and history behind it is so metaphorical and beautiful and has given me a different way of thinking since I’ve been studying it.  After a practice of yoga asana I feel lighter and more connected with every aspect of my being.  I leave a yoga practice with a desire to display more compassion to others and to fuel my body in a more healthy way.

Yoga teaches us much more than how to get into certain poses or how to strengthen a certain part of our body.  Yoga teaches us to be present.  Yoga teaches us that there are greater powers at work; that the power to change and heal lies within ourselves.

Yoga also teaches us to breathe.  Yoga is so much about the breath that after a yoga practice, I can’t help but feel that I can breathe so much easier.  It transcends into the rest of my life as well.  I find that if I’m in a stressful situation, I can stop and breathe for a few deep breaths and I immediately feel better.  Yoga heals everything!