elsieyogakula

seated baby craddle stage

seated baby craddle

krounchasana variation

krounchasana variation with a twist

weight 135 lb = 61.4 kg

elsieyogakula

seated baby craddle stage

seated baby craddle

krounchasana variation

krounchasana variation with a twist

weight 135 lb = 61.4 kg

dandasana (staff pose) don-DAHS-anna
instructions: brad's iyengar yoga notebook - yandara institute

sukhasana (easy pose) suk-AHS-anna
instructions: yoga journal - my yoga online - indian yoga asana

siddhasana (accomplished pose) sid-DHAS-anna
instructions: yoga art and science - aura wellness center

baddha konasana (bound angle pose) BAH-dah cone-AHS-anna
instructions: yoga journal

upavishtha konasana 1 (seated angle pose) oo-pah-VEESH-tah cone-AHS-anna
instructions: yoga art and science - yoga wiz - about.com
upavishtha konasana 1 (seated angle pose) variation

ardha padmasana (half lotus pose) are-dah pod-MAHS-anna
instructions: yoga art and science - syvum

padmasana (lotus pose) pod-MAHS-anna
instructions: yoga journal - yoga art and science

gomukhasana (cow face pose) go-moo-KAHS-anna
instructions: yoga journal - healthy living club

(seated side bend)

(seated single leg side bend)

parsva sukhasana (simple twist)

bharadvajasana 1 (bharadvaja's twist) bah-ROD-va-JAHS-anna
instructions: yoga journal

ardha matsyendrasana (half lord of the fishes pose) ARE-dah MOT-see-en-DRAHS-anna
instructions: yoga journal
ardha matsyendrasana (half lord of the fishes pose) variation

paripurna navasana (full boat pose) par-ee-POOR-nah nah-VAHS-anna
instructions: yoga journal

vajrasana (thunderbolt or diamond pose) VAJ-RAHS-anna
instructions: yoga study - my yoga online - yoga adhyaya
vajrasana (thunderbolt pose) variation
instructions: ayurvedic talk

virasana (hero pose) veer-AHS-anna
instructions: yoga journal

simhasana (lion pose) sim-HAHS-anna
instructions: yoga journal

agnistambhasana (fire log pose) ag-ni-stom-BAHS-anna
instructions: yoga journal - yoga guru

anjali mudra (salutation seal) ON-jol-ly MOO-drah
instructions: yoga journal

weight 136 lb = 61.6 kg

standing poses
arm variations
seated poses
reclined poses
forward bends
core poses
twists
inversions
backward bends
restorative poses

1. long deep breathing
a. 10x (rt) thumb to (rt) nostril. inhale (lft) nostril
b. 10x switch sides: (lft) thumb to (lft) nostril
2. long deep breathing alternating nostrils
a. 1 minute (rt) thumb to (rt) nostril, inhale (lft) nostril, (rt) ring finger blocks off (lft) nostril, exhale (rt) nostril, repeat, then to end inhale (lft) nostril and hold for 10 seconds, exhale out both nostrils
b. 1 minute switch sides: (lft) thumb to (lft) nostril
3. breath of fire
a. 1 minute (rt) thumb blocks off (rt) nostril. b.o.f. (lft) nostril
b. 1 minute switch sides: (lft) thumb to (lft) nostril b.o.f. (rt) nostril
c. 1 minute b.o.f. both nostrils
4. breath of fire alternating nostrils
a. 1 minute alternate (rt) thumb to (rt) nostril and (rt) ring finger to (lft) nostril. inhale (lft) nostril. in a b.o.f. rhythm exhale (rt) and inhale (lft)
b. 1 minute switch sides: (lft) thumb to (lft) nostril and (lft) ring finger to (rt) nostril
5. to end
a. 15 seconds inhale and hold the breath
b. feel the energy circulating throughout the body

AM
✓ 5am-7am - morning sadhana - (at the studio) greg's long set kundalini/sat nam long chant/open eye meditation with life stream
✓ 8am-12pm - yoga practice - pilates with mari winsor/kundalini with gurmukh/hatha @ yogaview on division with cheryl (4pm), taught by substitute Jenny Boeder. she was great. her set really worked on the back of the legs and opening up the hips. lots of down dog. my heals were actually making down to the floor. one asana i didn't know was an amazing calf stretch. one leg is out in front and you pull toward the back wall. i felt it in my temples.

PM
✓ 1/2 hour - evening friendship - dinner with bill & cheryl
✓ 1/2 hour - evening study - yoga journal's yoga for beginners booklet with patricia walden
✓ 1/2 hour - evening process coaching work - daily journaling with the folks, keeping appointments from any triggers throughout the day.
undone - 1/2 hour - evening chores - cooking, baking, dishes, cleaning, laundry
undone - 1/2 hour - evening pranayama - breathing for balance and centeredness

weight 136.5 lb = 62kg