|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|
|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|
|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-Chakra Presentation
Sanskrit Name: Sahasrara
Common Name: Crown Chakra
Physical Location: Top of Head
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.
Final Presentation Sequence
Warm-up: 3-5 rounds Surya Namaskar A (Sun Salutation A)
Ardha Uttanasana-Half Back
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).
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)
Standing prayer twist in lunge
Modification: place back knee to ground
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.
Slide forward on belly.
Repeat on other side of body
Ardha Matsyendrasana-Half Lord of Fishes
Inhale to lengthen the spine, twist on exhale, switch to other side
Ananda Balasana- Happy Baby
Press forearms and elbows down as you lift chest away from floor and release head back onto the floor.
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 Personality Quiz
According to the Yoga Personality Quiz on yoga.about.com, 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.
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 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: 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.