Align and Flow: Side Body and Spine Long

75 Minute Hatha style class  on Saturday, March 1, at Binghamton Yoga

In this class, we made our way through the dancing warrior series, engaging the gluteus medius, quadriceps, and hamstrings, while also encouraging the side body and spine to lengthen and extend. After warming up the core muscles and bringing an awareness to the side body, we made our way to Vasisthasana encouraging the same length while also adding strength to the pose. 

Type of Class: Pot Pourri Props: Strap, 2 Blocks, 2 Blankets

What needs to be open? Hips, Groin, Side Body, Hamstrings, Thighs

Warm Up/Conditioning:  

• Cat/Cow => ‘C’ Curve => Extended Child’s Pose
• Down Dog Lunge R/L 
• Adho Mukha Svanasana => walk dog => feet to hands
• Interlace Fingers => Side Stretch

Standing Poses: 

• Sun Salutation => Virabhadrasana I (R) => Sphinx
• Standing Side Stretch (Left hand clasps Right wrist, bend to Left)
• Sun Salutation => Virabhadrasana I (L) => B. Cobra/Locust 
• Side Stretch Balance
• Step Wide: Virabhadrasana II => Parsvakonasana => Trikonasana (R/L)
• Prasarita Padottanasana => Revolved Prasarita Pad.
• Tree
• Front of Mat => Chair => Fwd Fold 
• Hinge 3x => Vasisthasana (show variations: using forearm, top leg for support, and full expression)

Seated Poses (w/blankets/strap):

• Down Dog => Child’s posture => seat
• Lounging Sphinx (Psoas Stretch)
• Janu Sirsasana => Revolved open
• Dhandasana => Paschimottanasana 
• Upavistha Konasana => Baddha Konasana

Cool Down (Twists/Forward Bends):

• Shoulder Stand w/block under sacrum => Hug Knees => Happy Baby
• Cross Legs => Twist one side, then other
• Supta Chest Opener --> stay for savasana or move into relaxed savasana

Hatha Flow to Agnistambhasana

75 Minute Hatha Flow on Saturday, February 22, at Binghamton Yoga

This Hatha style flow maintains a purposeful pace while dynamically warming up the hips, groin, side body, hamstrings, and thighs, to work towards Agnistambhasana. In addition to the dynamic movement and muscular stretches, we practiced several yin-style postures to allow time and gravity to affect then joints, muscles, and facia. This allowed everyone deeper access to the muscles in the hips--both the stabilizers and the mobilizers with a focus on the piriformis. After releasing the hips, thighs, and groin, we began to then work our way into Agnistamhasana.

Type of Class: Forward Bending Props: Strap, 2 Blocks, 2 Blankets

Warm Up/Conditioning:  

• Supta Padagustasana w/ strap: Leg loops => Side to Side
• Roll Side => Clam Shells => Side Leg Lifts
• Cat/Cow => ‘C’ Curve => Extended Child’s Pose 
• Adho Mukha Svanasana => walk dog => feet to hands
• Interlace Fingers Behind Head => Side Stretch
• Sun Salutation => Virabhadrasana I (R) => Traction/Sphinx => Lifted Low lunge (R) 
• Side Stretch (Left clasps Right, bend to Left)
• Sun Salutation => Virabhadrasana I (L) => B. Cobra/Locust=> Lifted Low lunge (L) 
• Side Stretch (Left clasps Right, bend to Left) => Shift Weight to Right Foot, Take Left foot Away
• Down Dog Lunge R/L (Legs in Lunge, Arms extended in Down Dog) => With left foot forward, open to right

Standing Poses: 

• Prasarita Padottanasana => Wide Leg Down Dog
• Blocks: Parsvottanasana R/L => Reverse Triangle R/L

Seated Poses (w/blankets/strap):

• Down Dog => Child’s posture => seat
• Straddle => Butterfly
• Cat Tail => Knees => Hinge Legs
• Happy Baby => Knees => Hinge Legs 

• Dhandasana => Paschimottanasana
• Seated Figure 4 => Agnistambhasana => Gomukasana

Cool Down (Twists/Forward Bends):

• Roll on back => Setu Bandhasana 3x (block b/w knees) 
• Shoulder Stand w/block under sacrum => Knees
• Cross Legs => Twist one side, then other
• Savasana

Hatha Flow: Open Hips

75 Minute Hatha Flow on Saturday Morning at Binghamton Yoga

This Hatha style flow maintains a purposeful pace while also incorporating Yin Yoga into the practice. We focused on dynamically warming up the hips, groin, side body, hamstrings, and thighs, and worked towards Agnistambhasana. 

I added in a brief Yin Yoga sequence to find a deeper access to the muscles in the hips, both the stabilizers and the mobilizers with a focus on the piriformis. By relaxing into a pose, Yin Yoga allows the muscles as well as their connective tissue to stretch and release. After releasing the muscles in the hips, the class returned to a more active, dynamic practice. I encouraged them to be mindful of their bodies as they returned to Virabhadrasana II,  Parsvakonasana, and Trikonasana, and more importantly explore where tension may have dissipated. Many found they could deepen their postures without too much strain. Following this we began to work our way into Agnistambhasana with greater success since the muscles in the hips had released from both the dynamic and passive practice.

Type of Class: Forward Bending Props: Strap, 2 Blocks, 2 Blankets

Warm Up/Conditioning:  

• Supta Padagustasana w/ strap: Leg loops => Side to Side
• Laying Oblique Twist => Roll Side => Cat/Cow => Extensions 
• Adho Mukha Svanasana => walk dog => feet to hands
• Interlace Fingers open heart to Sky => Hollow Body => Side Stretch
• Sun Salutation => Virabhadrasana I => Traction/Sphinx => extended child’s
• Sun Salutation => Virabhadrasana II => Parsvakonasana => baby cobra

Standing Poses: 

• Blocks: Parsvottanasana => Reverse Triangle 

Yin Yoga (stay in each pose for 2-3 minutes):

• Supta Padagustasana (R/L) w/block supporting calf=> Hug knees => Hinge Legs
• Figure 4 => Hug Knees => Hinge Legs
• Cat Tail => Hug Knees => Hinge Legs
• Happy Baby => Hug Knees => Hinge Legs 

• Return to Standing Poses:
• Balance => Thigh Stretch
• Step Wide => Virabhadrasana II => Parsvakonasana => Trikonasana (Left Side)
• Vrksasana 
• Step Wide => Virabhadrasana II => Parsvakonasana => Trikonasana (Right Side)
• Utkatasana => Pigeon => Twist

Seated Poses (w/blankets/strap as needed):

• Dhandasana 
• Paschimottanasana
• Agnistambhastana (building to calves stacked)
• Marichyasana

Cool Down (Twists/Forward Bends):

• Roll on back => Supported Shoulder Stand w/block under sacrum => Hug Knees
• Supta Chest Opener --> stay for savasana or move into relaxed savasana

Align & Flow: Forward Bending

75 Minute Hatha Class on Saturday Morning at Binghamton Yoga

In the past four weeks, I've found that my students benefit the most from a slow, deliberate pace, since it allows time to set up the pose and settle into it. I may switch gears in time, but for now this has resonated in my own practice and many of my regulars seem to enjoy it as well.  

I focused this sequence on forward bending while also incorporating gentle twists. I targeted hips, side body, thighs, and shoulders to allow for better movement leading up to Upavistha Konasana. We started in a chair (with stiff bodies in mind) to warm up the body slowly and gently after a full night's sleep. Open hips, active shoulders, and a long side body, come together for greater access to the body in twists and forward folds.

Type of Class: Forward Bending/Gentle Twists Props: Strap, 2 Blocks, 2 Blankets, Chair

Warm Up/Conditioning:  

• Seated on Chair: Feet => Figure 4 => Feet Wide Fwd Fold (Grab chair legs for deeper fold)
• Seated on Chair: Wide Forward Fold Twists => Upright Seated Twists
• Laying Oblique Twist => Cat/Cow => Extended Cat/Cow
• Uttan. => Grapevine feet for light twist fwd bend => roll to stand
• Sun Salutation => Anjaneyasana => Traction/Sphinx
• Puppy => Extended Child’s posture (R/L) => Puppy Spinal Rolls
• Uttanasana => Flat Back => open to right, right hand on right hip 

Standing Poses: 

• Wide Leg Down Dog => Prasarita Padottanasana A => Twist
• Sun Salutation => Virabadhrasana I => Cobra
• Tadasana C => Trikonasana
• Standing Balance (Knee perpendicular) => Standing Thigh Stretch
• Utkatasana => Parvrittra Utkatasana
• Pigeon => Twist

Seated Poses (w/blankets/strap):

• Dhandasana => Paschimottanasana
• Upavista Konasana => Side to Side => Paschimottanasana
• Janu Sirsasana 

Cool Down (Twists/Forward Bends):

• Roll on back => Setu Bandhasana 3x (w/Tailbone tucked)
• Supine Twist, Knees Together, Arms in ‘T’ Position
• Supta Padagustasana w/ strap => Side to Side => Figure 4 
• Ananda Balasana (Happy Baby)
• Legs up wall w/chair => stay for savasana or move into relaxed savasana

Align & Flow: Back Bending

75 Minute Align & Flow Class on Saturday morning at Binghamton Yoga

This sequence is punctuated with a slow, intentional pace, picking up where we left off with last week's class. I found that everyone's postures truly benefitted from the extended pace, allowing them to settle into each posture after 5-6 breaths. The warm up is longer than others I've done in the past, but many of the yogis were able to find a more successful backbend after taking the care and attention to prep their bodies effectively. As a back bending class, the sequence targets the hips, thighs, shoulders, and chest, as a way to lead up to the pinnacle posture, Ustrasana.

I began class with a focus on releasing the Iliopsoas muscles, which are the strongest muscles of the hip flexors. A tight iliopsoas leads to a tight abdomen, which prevents an open and successful backbend. After this I emphasized an open chest and active shoulder to support a strong Ustrasana. 

Type of Class: Back Bending Flow Props: Strap, 2 Blocks, 2 Blankets 

What needs to be open? Hips, Thighs, Shoulders, Chest

Warm Up/Conditioning: 

• Supine Chest Opener: a block between shoulder blades and one to support head, arms extended out (5-10 min)
• Roll on Right Side, extend left leg long and reach left arm over head => deeper stretch bring left leg to left corner of mat => Repeat on Left
• Cat/Cow => Anahatasana (Extended Puppy)
• Ardo Mukha Svanasana => Walk Dog => Feet to Hands
• Standing Neck/Shoulders Activation: Neck Rolls, Arm Reach, Cover/Reveal, Pec Squeeze, Bicep Curls
• Extended Puppy => Spinal Rolls => Traction => Sphinx
• Bridge => Tailbone Tuck => Tuck and Lift Hips => Extend One Leg and Lift with Tailbone Tucked

Standing Poses: 

• Tadasana C => Sun Salutation => Crescent => Baby Cobra => Salambasana
• Tadasana C => Sun Salutation => Anjaneyasana C => Cobra
• Step Wide => Virabhadrasana II => Reverse Warrior
• Standing Balance (Knee perpendicular) => Standing Thigh Stretch: clasp ankle behind butt
• Step Wide => Trikonasana

Seated Poses:

• Ustrasana (3x building deeper into pose)
• Ardha Dhanurasana (L/R) => Dhanurasana
• Bridge A => Bridge C => Block

Cool Down (Twists/Forward Bends):

• Hands Behind Thigh => Slowly Press Straight
• Knee to Shoulder => Half Happy Baby => Ananda Balasana (Happy Baby) 
• Hug Knees to Chest => Laying Twist, Knees Together, Arms in ‘T’ Position
• Savasana

Good Morning Flow

75 Minute Hatha Style Align & Flow Class at Binghamton Yoga 

I put this sequence together as a way to wake the body up after a hopefully long night's rest. The sequence targets the hips, side body, chest, and hamstrings, with the intention of simultaneously balancing strength and flexibility between the major muscles and their stabilizers. I know many of my students are stiff in the mornings, and, with that in mind, the sequence has a slow, intentional pace. We held each pose for 5-6 breaths and let the weight of the posture settle into the body and warm up each muscle, tendon, and joint. 

Type of Class: Flow                            Props: Strap, 2 Blocks, 2 Blankets 

Focus: Hips, Thighs, Shoulders, Chest, Side body

Warm Up/Conditioning: 

• Seated Side Stretches 
• Cat/Cow => Balasana (Left and Right) => Anahatasana (Extended Puppy)
• Ardo Mukha Svanasana => Walk Dog => Feet to Hands
• Side Stretch => Urdhva Hastasana (small backbends in warm up)
• Ardo Mukha Svanasana => Virabhadrasana I => Traction => Sphinx
• Leg lifts w/ Blocks
• Ardo Mukha Svanasana => Low Lizard => Baby Cobra

Standing Poses: 

• Prasarita Padottanasana => Wide Leg Down Dog => Prasarita Pad C => Twist
• Tree
• Sun Salutation => Anjaneyasana => Cobra
• Step Wide => Virabhadrasana II => Parsvakonasana => Trikonasana
• Utkatasana => Parvritta Utkatasana
• Parsvottanasana 
• Pigeon

Seated Poses:

• Ardha Dhanurasana (R/L) => Dhanurasana
• Pinnacle Pose: Bridge A => Bridge C => Bridge w/block
• Supported Shoulder Stand 

Cool Down (Twists/Forward Bends):

• Ananda Balasana (Happy Baby)
• Laying Twist, Knees Together, Arms in ‘T’ Position
• Savasana

Align & Flow: Activating Hips, Hamstrings, and Thighs for Upavistha Konasana

75 min, Level 1 Hatha Flow at Binghamton Yoga on Saturday morning. 

In this class, I was looking to warm up the key muscle groups needed for Upavistha Konasana through a dynamic flow while maintaining a focus on alignment. Saturday morning at 8am tends to draw yogis who tend to come 1-2 times a week and are often older. Before moving directly to standing postures or sun salutations, I opened class on the floor using supine hamstring stretches, which offer an accessible way to reach the hamstrings without too much strain. Once the hamstrings and hips had been activated I wanted to focus on balancing flexibility and strength in each of the poses.  

Type of Class: Forward Bending Props: Strap, 2 Blocks, 2 Blankets

What needs to be open? Hips, Groin, Hamstrings, Thighs

Warm Up/Conditioning: 

• Laying on Back, stretch one leg long on mat and extend other leg straight in the air => flex/point the foot to warm up the ankle 
• Supta Padagustasana w/strap => Leg loops => Side to Side => Figure 4)
• Ananda Balasana (Happy Baby)
• Roll Fwd => Cat/Cow
• Anjaneyasana => Pull back to do ardha hanumansa w/blocks
• Adho Mukha Svanasana => walk dog => feet to hands
• Uttanasana => Grapevine feet for light twist fwd bend => roll up to stand

Standing Poses: 

• Prasarita Padottanasana A => Twist
• Goddess => Active Inner Thigh Stretch 
• Sun Salutation => Anjaneyasana => traction/baby cobra
• Step Wide => Virabhadrasana II => Parsvakonasana => Trikonasana
• Middle of mat turn to front => Parsvottanasana w/blocks
• Tree

At this point I realized I had more time and poses I could use to further prep for Upavistha Konasana, so I added 

Seated Poses (w/blankets/strap):

• Dhandasana 
• Paschimottanasana
• Agnistambhasana (Fire Log Pose) => beginning with one leg and working up to two
• Janusirsasana (Head to Knee) => Twice on each side, with a focus on twisting the second time
• Baddha Konasana

Pinnacle Pose: Upavista Konasana => Fold Forward => come up and fold to each side, returning to center each time

Cool Down (Twists/Forward Bends):

• Paschimottanasana => relaxed using a block under head 
• Matsyendrasana => Twice on each side, building into a deeper twist
• Roll on back --> Setu Bandhasana 3x (block b/w knees)
• Supported Salamba Sarvangasana (Shoulder Stand) using a block under sacrum
• Knees to Chest --> Supine Twist, Knees Together, Arms in ‘T’ Position
• Windshield Wipers
• Supta Chest Opener --> stay for savasana or move into relaxed savasana