Marysville Yoga will discontinue yoga instruction through Marysville WA Parks and Recreation effective August 17th 2013. Please note that the Instructor’s love for yoga and fitness continues. Namaste
The students started the class standing in Tadasana, mountain pose, while centering their minds and listening to their body concentrating on breath. Followed, with a gentle warming up of shrugs; arms and circles; side bends, then progressed to chair flow with arm circles.
After this warm up and centering we paused, setting our intentions. We also listened to the sound and meaning of “OM”.
Interestingly, I had a student who wanted to strengthen her hamstrings. Therefore, in this class we used fitness straps, blending mountain pose with half-lift pose (what I call monkey). We practiced this pose without the strap; with a loose strap and lastly we used a strap that had some tension. It was similar to a gentle dead lift— yoga style.
Standing poses: Warrior one, Warrior two, Triangle, High lunge
Floor poses: Low lunge with a twist,
Balance pose: Eagle, Tree and Half Moon
2 Combinations: 1) Warrior two, Triangle and Half Moon, near the wall
2) Warrior three with arms on a wall; having legs do circles
Back and Core: ab crunches, upper thoracic curls, obliques
Finishing poses: simple supine twist, double leg stretch, one leg stretch, single leg stretch over the body
Restorative: Bridge with a block under hips
Homework: 10 reps min: 10 repetitions on any abdominal exercise a day
Basic yoga students
A growing yoga community for healthy living
Marysville Yoga offers classes just for you
Just moved into town?
Want a change of pace?
Doctor said to work out- do yoga?
Do you want to
Increase strength, range of motion, de-stress?
Do want to feel
Marysville Yoga is the place for You!!!!
on your path
attend Marysville Yoga Classes
Join up today
Be part of the Marysville Yoga community
Start your New Year
taking the first step.
Walk into a warm and welcoming yoga stretch class
Build friendships, strength and agility
Class begins 10:15 AM Tuesdays @ Ken Baxter Community Center
See you there
A growing yoga community for healthy living
Basic Beginning yoga: 1 hr Saturday 1-5-2013
@ Ken Baxter Community Center
Postures and Breathing practice
One pose at a time/3 times each side usually
2 gentle flows
Three part breath
Even breath with movement
Three bells ring
for you, others and the community
Sutra: 1.1 Yogas‘ Citta Vrtti Niradhah
Let us begin the Practice of Yoga
Cross legged sit position against a wall with blanket (tailor style)
Corpse pose (Savasana) for three part breath practice
Invocation: Teacher Student Prayer
Special Intention: Example: be present by listening to one’s breath
Practice of getting up from floor using traditional right side
Shoulder circles to arm extensions to lateral side stretches.
Standing Tadasana/standing in alignment from head to foot the best you can
– foundation from head to feet
-energize of leg muscles
-alignment of spine crown to tail bone
Extended arms in Tadasana
-practice with strap 3 times
Tadasana with block held in two positions between thighs
-to ignite inner thigh muscles up and back
-lift arches, center feet, think of pinkie pressing too
Extended arms in Tadasana with block between legs
Standing Poses: Extended arms in Tadasana to Uttanasana (forward fold) to ½ forward fold (monkey)
– lift and lower and then lift to ½ lift then lower, then up all the way to Tadasana-three times
-hands on thighs to calves- (on the way down) for safety, option to go to floor or block
-consider bent knees, long back
-(on the way up) engage abdominals; bent knees, place hands on thighs, to hips
-lifted upper body, engage shoulder blades to back, arms solid in joint, abs in.
-lift to Tadasana
Triangle, Utthitha Trikonasana
-three times each side
-turn to center of mat
-jump/walk feet out 3 to 3.5 feet
-your comfortable position at first
-feet in Warrior 2 alignment, lead foot heal to arch of back foot
– front foot facing forward as in 12 o’clock – front of mat,
-back foot parallel to back of mat.
-Feet 3 feet apart or comportable, back foot at angle
feet wheel to wheel or wider for balance
face toward front let, bend front knee,
breath 3-5 even breaths
arms at hips, or parallel to the ground or where comfortable
arms close to ears if accessible
feet distance 3 3.5 feet apart
front foot and knee parallet to sides of mat, back foot parallel to back of mat
heel to arch position
open body to side of mat, gentle on front knee and both hips, observe
arms stretched out in line with legs, or on hips or in gold post
spine in your neutral
3-5 even breaths looking for ease and comfort and steady breath
Balance poses: Tree pose Vrkasana
-three times near wall with one foot on floor or shin or inner thigh, or ground-lifting when accessible, eyes open, hands prayer position
Warrior Flow: Warrior Flow Modified
warrior two — reverse warrior– warrior two– triangle– warrior two– standing straddle– down dog–child pose
1-3 times each, you decide
Arm Balance Flow: Prep for four limb staff pose (Chaturanga Dandasana)
child’s pose, to knee plank, to child pose
-3-5 times, depending on wrists
Wrist option: fists
Static hold in knee plank to build strength in the shoulders and abdominals after the flow
Cobbler, Supta Buddha Konasana, butterfly
Staff pose to seated forward fold/Dandasana
Staff pose, twist
Inversion: Bridge (Sutu Banda Sarvangasana)
Prep for Relaxation: Modified Reclining SpinalTwist
Relaxation: Resting Pose, Savasana
Being our true self
As December 2012 comes to a close
take a moment or two for reflection.
How do you feel emotionally, physically, mentally?
In yoga classes we often stand in Tadasana
with Namaste Hands bowing to our inner strength.
This inner self drives us to be the best we can for that moment.
This means letting go of judgment, expectation, or attitude.
It means to release the tension from our ego,
calm our minds,
be thankful for our life, our breath, our presence on this earth.
Every year we select New Year’s Resolutions.
It is estimated 50% of the people will drop out by the end of January
and 60% will not make it to the entire year.
Practice and consistancy will lead to sucess.
We at Marysville Yoga have great hopes that more individuals become aware of the benefits of regular practice of yoga; thereby, growing a community of yogis for healthy living. Classes available presently are as follows:
- Senior stretch yoga at Ken Baxter Community Center, 10:15 AM, Tuesdays, 514 Delta Ave
- Basic beginner’s at Ken Baxter Community Center, 9:00 AM, Saturdays, 514 Delta Ave
- Yoga for Relaxation at Ken Baxter Community Center, 5:30 PM, Wednesdays, 514 Delta Ave
- Power yoga at Ken Baxter Community Center, 10:15 AM, Saturdays, 514 Delta Ave
- Yoga at the Barn for advanced beginners to intermediate students, 5: 30 to 6: 30 PM, Tuesday-Thursday, Jenning Park 6915 Armar Road
Sign up through Marysville Parks and Recreation:
6915 Armar Road