Hillary's Yoga Practice Podcast

Mentioned in this free Anusara Yoga Online Yoga Podcast:

Join my community networks:

ADD your FACE to my facebook group Hillary's Yoga Practice Podcast

Free Online Yoga Podcast Class Sequence:

Tadasana - Mountain Pose

Uttanasana - Standing Fwd Bend

Straight Leg Lunge to Twist -

Plank to Belly to Salambasana - Locust with Hands Interlaced

Cobra Pose

Down Dog Twist -

Vira II - Warrior II to Reversed Warrior

to Ardha Chandrasana - Half Moon

Down Dog -

Uttanasana - Standing Fwd Bend

2nd Side

Uttanasana - with Shoulder Opener

Squat Hip Opener - Tittibasana Prep (Fire Fly)

Uttanasana

Tadasana to Tree Pose with Eagle Arms - (this is the arm position)

to Vira III- Warrior III -

Uttanasana to Vinyasa (Down Dog, Plank Chattarunga, Cobra)

Crescent then Twist Opposite Elbow to Knee (Parvritta Parsvokonasana)

Childs Pose -

Gomukhasana - Cow Faced Pose

Baddha Konasana - Bound Angle then do a Twist

Knees to Chest

Supta Upavista Konasana - Supine Wide Angle

Knees to Chest

Core Strengthening

Knees to Chest

Savasana or Meditation

Namaste!

Mentioned in this free Anusara Yoga Online Yoga Podcast:

• Yoga Month

• HUB * Humanity Unites Brilliance *FOR MORE INFO EMAIL ME ( my page )

Join my community networks:

ADD your FACE to my facebook group Hillary's Yoga Practice Podcast

• This is what Vishnu Mudra looks like (this is not my hand) -
• Nadhi Sodhona - Alternate Breathing

• 1. Close the right nostril with your right thumb and inhale through the left nostril. Do this to the count of four seconds.
  2. Immediately close the left nostril with your right ring finger and little finger, and at the same time remove your thumb from the right nostril, and exhale through this nostril. Do this to the count of eight seconds. This completes a half round.
  3. Inhale through the right nostril to the count of four seconds. Close the right nostril with your right thumb and exhale through the left nostril to the count of eight seconds. This completes one full round.

  Start by doing three rounds, adding one per week until you are doing seven rounds.

  Alternate nostril breathing should not be practiced if you have a cold or if your nasal passages are blocked in any way. Forced breathing through the nose may lead to complications. In pranayama it is important to follow this rule: under no circumstances should anything be forced. If you use the nostrils for breath control they must be unobstructed. If they are not, you must practice throat breathing.

Sequence of Anusara Yoga Podcast Level 1/2 Class:

Downward Facing Dog

All 4's to Variation with Opposite Arms Extended

Pigeon Prep

Down Dog to Plank to Salambasana - Locust Pose

Cobra to Down Dog

Wide Stance to Prasarita Padottanasana

Warrior II

Vinyasa (Plank, Chattarunga or to Belly to Cobra)

Child to Down Dog

Triangle to Half Moon

Uttanasana - Standing Fwd Bend

Malasana - Garland with a Twist

Bakasana - Crane Pose

Navasana - Boat Pose

Squat to Bakasana

Chattarunga or Belly

Ardha Bekasana - Thigh Stretch

Child

Anejane - Low Lunge

Down Dog

Sukhasana - Easy Seat for Alternate Breathing

Sukhasana - Easy Seat with Twist

Baddha Konasana - Bound Angle

Meditation or Savasana

Namaste!

Mentioned in this free Anusara Yoga Online Yoga Podcast:

• Yoga Month
• HUB * Humanity Unites Brilliance *FOR MORE INFO EMAIL ME ( my page )

Join my community networks & subscribe to ADD your FACE to my facebook group Hillary's Yoga Practice Podcast

BLOG LOVE:

• YOGA MAMA
• TAHNEE'S YOGA SPACE
• DUCK YOGA

Free Online Yoga Sequence for Level 1/2 Students: Sukasana

Childs Pose -

Down Dog to

Uttanasana- Standing Fwd Bend

Clasp Hands Stretch Arms Over Head

Urdvah Hastasana - Hands Over Head

Uttanasana - Standing Fwd Bend

Down Dog to Plank to Belly

Prone Position (great for lower back pain)

Cobra Pose

Down Dog to Lunge to Twist

Uttanasana to Plank to Chatarunga (or belly) to Cobra

Down Dog to Crescent Pose

Uttanasana to Urdvah Hastasana - Hands Over Head

Vinyasa: Uttanasana to Plank to Chatarunga (or belly) to Cobra

Down Dog to Trikonasana (Triangle)

Down Dog

Vashistasana

Down Dog

Child's Pose -

All 4's Lower Elbows

Dolphin Pose

Child's Pose - to Down Dog

Vinyasa

Down Dog to Malasana

Bakasana - Crane 2 x

Down Dog

Ardha Chandrasana -

Down Dog to Uttanasana

Thigh Stretch -

(Option to do Standing Thigh Stretch)

Dhanurasana - Bow Pose

Child's Pose -

Bridge Pose to One Legged Bridge

Bridge or Urdvah Dhanurasana

Janu Sirsasana - Head to Knee Pose

Dandasana

Paschimottonasana - Seated Fwd Bend

Meditation

Savasana

Namaste!

Mentioned in this free Anusara Yoga Online Yoga Podcast:

• Yamas and Niyamas (one reference and there are more for sure)
• A Season For Non-Violence - Begins Jun 30 - Apr 4 (64 days)
• Mahatma Gandhi
• Dr. Martin Luther King
• Speaker of Dr. Kings work was Gerald C. Rivers - no website :(
• Sianna Sherman
• HAPPY BIRTHDAY ELSIE !!!!

BLOG LOVE....

• Yogademia
• Life-In-Abundance

Join my community networks & subscribe to ADD your FACE to my facebook group Hillary's Yoga Practice Podcast

Free Online Yoga Sequence for Level 2/3 Students:

Sukasana

All 4's - Hands and Knees

Down Dog

Straight Leg Lunge with Twist -

Plank to Chattarunga to Cobra

Crescent

One Legged Dog - Prep for Handstand

Uttanasana - Standing Fwd Bend

Urdvah Hastasana - Arms Overhead

Uttanasana

Standing Split -

Samasthiti - Mountain Pose with Hands in Anjali Mudra

L-Pose

Uttanasana

One Legged Lifted in L-Pose

Uttanasana

Down Dog

Crescent to Warrior III to Tree Pose

Plank to Chattarunga to Cobra or Updog

Handstand at Wall - Slide Feet Down and Take Hips to Wall then Scoop Tailbone

Child's Pose

Handstand with Tree Legs -

Uttanasana

Eka Pada Bekasana - Thigh Stretch -

Parvritta Balasana - Twisted Child's Pose -

Down Dog

Parsvottonasana -

Sukasana - Easy Seat or Savasana- Corpse

(you may want to do a twist before and hug your knees into your chest)

Namaste!

Mentioned in this Free Online Yoga Class Podcast :

• Dr. Martin Luther King program on KPFK
• Marianne Williamson
• Agape International Spiritual Center
• Anusara Universal Principles of Alignment - Good to read!!!

• YOGACASTING with Hillary Rubin iProng Article

A BIG - Thank you to Bill Palmer and E*star LA

• schedule for 2008

GIVE YOURSELF THE GIFT OF YOGA IN PARADISE Anusara Yoga with Hillary April 6-12, 2008

Heat your body and cool your mind with two Anusara Yoga classes a day, and a SPECIAL BONUS!!! a 3 hr Thai Yoga Massage Class with one of LA's top therapists - Deon De Wet. Also included is a personal thai yoga massage with him to assist you to unwind and enjoy yourself fully.

This retreat is designed for all levels - from those with no yoga experience including if you have physical injuries to more advanced practitioners. Everyboy is welcome to honor their process of unfolding to enjoy their own process of transformation. Between classes you'll have plenty of time to relax on the beach, shop in town, unwind in your beautiful villa or nuture yourself. You are free to make the best choices on your vacation to find the peace that resides within you.

FOR MORE INFORMATION: Check this link or CALL 1-800-603-YOGA (9642)

ADD your FACE to my facebook group Hillary's Yoga Practice Podcast

Sequence for Beginners Free Online Yoga Podcast Class:

All 4's

Cat Cow Pose

Variation of Cat Cow -

Down Dog

Plank Pose

On your belly to Salambasana (hands clasped)

Child's Pose

Down Dog

Uttansana - Standing Fwd Bend

Down Hill Skiers Pose

Urdvah Hastasana - Hands Extended Over Head

Samasthiti - Mountain Pose/Pose of Alignment

Uttanasana - Fwd Bend

Straight Leg Lunge

Lunge with Knee to Floor -

Uttanasana - Fwd Bend

Plank Pose - Top of a Pus-up

Cobra

Child's Pose

All 4's to Down Dog

Parsvakonasana - Extended Side Angle

Down Dog

Child's Pose

Supta Padangustasana - Supine Leg Stretch

Supine Stretch

Knees to Chest

Savasana - Corpse Pose

Namaste!

Mentioned in this Free Anusara Online Yoga Class Podcast :

• iProng Article - Thank you Bill Palmer and E*star LA
• schedule for 2008

GIVE YOURSELF THE GIFT OF YOGA IN PARADISE Anusara Yoga with Hillary April 6-12, 2008

Heat your body and cool your mind with two Anusara Yoga classes a day, and a SPECIAL BONUS!!! a 3 hr Thai Yoga Massage Class with one of LA's top therapists - Deon De Wet. Also included is a personal thai yoga massage with him to assist you to unwind and enjoy yourself fully.

This retreat is designed for all levels - from those with no yoga experience including if you have physical injuries to more advanced practitioners. Everyboy is welcome to honor their process of unfolding to enjoy their own process of transformation. Between classes you'll have plenty of time to relax on the beach, shop in town, unwind in your beautiful villa or nuture yourself. You are free to make the best choices on your vacation to find the peace that resides within you.

FOR MORE INFORMATION: Check this link or CALL 1-800-603-YOGA (9642)

ADD your FACE to my facebook group Hillary's Yoga Practice Podcast

• TODD TESEN RETREAT in Turkey JUNE 3-9

BLOG LOVE - THANK YOU!!!

• Yogademia
• Tahnee's Yoga Space
• Shrink Yourself
• Yoga Dreams
• Meggy's Journal (Japan)
• The Girl Who Cried Ephipany

• Siva Nataraja - Lord Shiva Dancing the Lila Tandava (playful dance)

Level 2/3 Playful Yoga Sequence Geared to Open Your Shoulders and Heart:

All 4's - Hands and Knees

Down Dog

Uttanasana - Standing Forward Bend

Shoulder Opener at the Wall -

All 4's to Down Dog Split -

Uttanasana with Shoulder Stretch -

Plank Pose to Cobra Pose

On Belly Leg Lifted to Prone Posture (good for lower back)

Prep for Cobra Hands on Waist

Down Dog

Crescent Pose Down to a Twist -

Then into a Hip Opener -

Down Dog to Plank to Cobra (Vinyasa)

Down Dog to Uttanasana

Vinyasa with Updog

Ardha Chandrasana - Half Moon -

Ardha Chandra Chapasana - Sugar Cane in the Half Moon

Vinyasa to Pincha Prep (Forearm Balance)

into Picha Plank with Forearm Arms -

Childs Pose

Tree Pose with Twist

Standing Arch Back

Uttanasana to Down Dog

Anejaneasana Thigh Stretch-

Down Dog to Uttanasana

Baby Dancer -

Uttasana to Down Dog

Pigeon Prep with Up Dog Arms

Vinyasa

Jathara Parvitatsana

Happy Baby -

Knee To Chest

Savasana - Corpse Pose

Namaste

ADD your FACE to my facebook group for Hillary's Yoga Practice Podcast

Mentioned in this Free Anusara Online Yoga Class Podcast :

yogamonth 092008 - check it out and see if we are coming to your city.

Join 082009 Yoga Month Facebook Group and turn your passion into action.

?????ARE YOU READY FOR MEXICO?????

GIVE YOURSELF THE GIFT OF YOGA IN PARADISE Anusara Yoga with Hillary April 6-12, 2008

Heat your body and cool your mind with two Anusara Yoga classes a day, and a SPECIAL BONUS!!! a 3 hr Thai Yoga Massage Class with one of LA's top therapists - Deon De Wet. Also included is a personal thai yoga massage with him to assist you to unwind and enjoy yourself fully.

This retreat is designed for all levels - from those with no yoga experience including if you have physical injuries to more advanced practitioners. Everyboy is welcome to honor their process of unfolding to enjoy their own process of transformation. Between classes you'll have plenty of time to relax on the beach, shop in town, unwind in your beautiful villa or nuture yourself. You are free to make the best choices on your vacation to find the peace that resides within you.

FOR MORE INFORMATION: Check this link or CALL 1-800-603-YOGA (9642)

?????FEELING TECHY?????

PLEASE JOIN MY NETWORKS and OTHER PODCAST:

ADD your FACE to my facebook group for Hillarys Yoga Practice Podcast

STRETCH YOURSELF off the mat - Listen to Mudra Moments -

Teachers Mentioned in this Yoga Poga Podcast:

• Naime Jezzeny
• Dr. Michael Beckwith - Agape
• Dr. Douglas Brooks - Rajanaka Tantra

-------------------------------------------------------------------------------------------------------------------------

Yoga Sequence for this Level 2/3 Free Anusara Online Yoga Podcast:

Down Dog

Down Dog with Twist -

Straight Leg Lunge then Bring Arms Inside (possibly elbows) -

Down Dog - Plank Pose to Cobra

Uttanasana - Standing Forward Bend (hold calves)

Urdvah Hastasana - Arms Stretched Overhead

Uttanasana- Lift Leg

Samasthiti - Pose of Alignment

Mat to wall then Come to All 4's (hands and knees)

Back Foot Aligns to the wall:

Parsvakonasana - Extended Side Angle

Trikonasana - Triangle

Ardha Chandrasana - Half Moon Pose

Second Side of all 3 poses then goes into Uttanasana

L-Pose

L-Pose Leg Lifted

Handstand

Uttanasana

Shoulder Opener with Wall

Down Dog

Uttanasana with Blanket Roll Under Arches

Malasana - Garland Pose to Bakasana - Crane (AKA Crow)

Back to Chattarunga Dandasana or onto your Belly

Sphinx Pose

Ardha Bekasana to One Armed Dog

Parvritta Balasana - Twisted Child

Balasana - (Pranam) Child's Pose

Ujjayi Breath - Manipulated Breath by Toning the Throat (ocean like sound)

along with Jalandhara Bhanda - Throat/Chin Lock

Parsva Upavista Konasana - Side Angle Pose

Knees To Chest

Savasana

Namaste!

Mentioned in this Free Anusara Online Yoga Chair Class Podcast:

This is great to do before a meeting or an office holiday party to check in and see where you are at perhaps its time to shift your attitude at work or where ever you may be.

• check it out and see if we are coming to your city!

• YOU are INVITED to MEXICO to CONNECT w/ OTHER YOGI'S ON THE BEACH APRIL 6-12 2008 MORE DETAILS CLICK HERE SIGN UP AND GET THE EARLY BIRD DISCOUNT!!! SAVE MONEY!!!!

• FEELING TECHY??? PLEASE JOIN MY NETWORKS and OTHER PODCAST:

ADD your FACE to my facebook group for Hillarys Yoga Practice Podcast

• Listen to Mudra Moments and hear how yoga is off the mat for yoga teachers Hillary and Elsie Escobar!!!

PLEASE TAKE A COMFORTABLE SEAT :

This may look comfortable but it will cause pain in your back.

Anusara Yoga Chair Sequence for All Levels (Even If You Have Back Pain):

Sit on Your Chair Halfway Then Turn Your Thighs In

Ardha Hastasana - Stretch One Arm Up at a Time

Then take Shoulder Stretch (shot with an iPhone) -

Urdvah Hastasana - Arms Over Head

1/2 Sun Salutes in Chair - Stretching Up then Folding Over and Looking Up

Take a Twist 2X Each Side

Urdvah Hastasana - Arms Over Head the Interlace Fingers

Then Stretch Up and Arch to the Side

Tense Body Up and Release with Tounge Out (great to relieve jaw pain)

Urdvah Hastasana - Stretch Arms Over Head

1/2 Sun Salute

Take A Crossed Legged Pose or Just Sit in Your Seat with Your Heart Lifted

Meditation

Namaste!

Mentioned in this Free Anusara Online Yoga Class Podcast (pls note this class is not for beginners and if you have a block pls keep it nearby).

• This is a great community and where I am teaching my 5 week course starting Jan 19th - Embrace, Empower & Evolve with Anusara Yoga.

• Where I mentioned where the theme was inspired from is the class I am presently taking with the amazing Rev. Michael Beckwith from Agape

(another note: churning comes from a teaching from Dr. Douglas Brooks another one of my great teachers. Churning comes from the stories of Shiva Nataraja)

• YOU are INVITED to MEXICO to CONNECT w/ OTHER YOGI'S ON THE BEACH APRIL 6-12 2008 MORE DETAILS CLICK HERE SIGN UP AND GET THE EARLY BIRD DISCOUNT!!! SAVE MONEY!!!!

• FEELING TECHY??? PLEASE JOIN MY NETWORKS and OTHER PODCAST:

ADD your FACE to my facebook group for Hillarys Yoga Practice Podcast

• Listen to Mudra Moments and hear how yoga is off the mat for yoga teachers Hillary and Elsie Escobar!!!

Anusara Yoga Level 2/3 Sequence:

Three foundation options for Pincha Mayurasana/Forearm Balance. Try 1, 2 or just do the prep its ok if you don't get up into the pose:

Down Dog, Straight Leg Lunge, Down Dog

Lunge to Straight Leg Parsottonasana Variation

Plank Pose to Chatarunga Dandasana to Cobra

Parsvakonasana- Extended Side Angel w/Hands Clasped Behind Back -

into Trikonasana - Triangle

then Clasp Hand Around Back Holding Thigh

Down Dog with Twist -

Plank to Belly to Salambasana - Clasp Hand Behind You and Lift Up

Down Dog to All 4's

Dolphin to Dolphin Plank to Dolphin

Child's Pose

Pinchamayurasana - Feather of the Peacock/Forearm Balance

1. Pincha Clasped Hands - Here is the foundation for the pose...

(there is an exercise which helps with engaging the legs here)

2. Pincha Blocks for tighter shoulders use 2 block. Another foundation...

3. Pincha Hands on Wall - This is good for tight Shoulders and see the pose...

Child's Pose rest in between each one or after you do your form of the pose.

Down Dog

Pigeon Prep with a Twist

Down Dog to All 4's into a Runner's Lunge

then Hanumanasana - Front Splits

Uttanasana in between Each Side

Parsva Uttanasana - Side Fwd Bend

Baddha Konasana Twist - Bound Angle Twist

to Baddha Konasana- Bound Angle

Paschimottonasana - Seated Fwd Bend

Meditation

Savasana

Namaste!