Hillary's Yoga Practice Podcast

Now coming up on my 11th year of practicing yoga I see that am deeply into my commitment on and more off the mat along with how I interact with myself and the world - I feel blessed. When I look back on the 5 years in LA and the journey to become a teacher, a wife, a writer a person I see I have grown exponentially through experience and to the many people who offered me a place to feel safe to reveal myself. Yes I have grown in a major ways and what was the most important to me is the soil in which I planted my seeds then the food and nourishment that followed. There isn't a day that goes by that I don't thank my teachers they have said the many things which allow me to see who I am today and get a glimpse of who I am becoming. Yoga as my teacher Dr. Douglas Brooks says so beautifully is Growing Yourself - how sweet and wonderful to know so we can all see that we are becoming different flowers worth picking.

Take a moment before sitting on your mat and check in to see how much you have grown and see the soil you have tended to and how it has supported you to be who you are. Also, if you are in the process of shifting and moving into a place of freedom to choose who it is you want to be let this be a practice to support, nourish and take you deeper into your beauty.

PLEASE VIEW MY STORY ON A VIDCAST at

Sequence: Strong Level 2/3

Sukasana

Balasana - Child's Pose

Adho Mukha Svansana - Downward Facing Dog to Runners Lunge

Pigeon Prep to Dog Pose to Plank Pose

Down Dog to Uttanasana - Standing Fwd Bend

Vrksasana - Tree Pose

Samastithi - Sameness Pose

Urdvah Hastasana to Uttanasana

Trikonasana - Triangle Pose

Vinyasa to Down Dog

Ardha Chandrasana - Half Moon into Parsvakonasana - Extended Side Angle Pose

Down Dog

Hanumanasana

Down Dog to Vinyasa

Ardha Chandrasana

Ardha Chandrachapasana - Sugar Cane in the Half Moon

Down Dog to Uttanasana then Clasp Hands Behind and Extend Over Head

Bhujapidasana - Arm or Shoulder w/Pressure

Tittibhasana - Firefly

Agnistambhasana - Fire Log Pose then Twist

Dandasana - Staff

Triangamukhaipada Paschimottanasana - 1/2 Virasana and 1/2 Fwd Bend

Baddha Konasana - Bound Angle

Down Dog to Uttanasana

Sukhasana 1 minute of Ujjayi Pranayama with Jalandhara Bhanda - Neck Lock Assists More Air to Lungs

Surya Yantrasana - Sun Dial

or you can have the leg in front for the entire sequence

Child's Pose

Meditation

Savasana

Namaste!

After sitting nearby one of my sweet teachers Naime Jezzeny (he helped me to see both my potential and the possibilities to be the person I am today) last weekend in his workshop which focused on the Upanishads (means to sit nearby) I was inspired to share with you these teachings inspired from our teacher Dr. Douglas Brooks . When we sit among others and share, listen and realize we all have amazing potential that is in nature. Amidst this diversity you may find a moment of feeling connected to the source (potential) and through this awareness you may discover a new way to express yourself (possibilities).

I know now that I always had the potential within myself to be a yoga teacher but until it was time for me to find teachers who would show me that it was possible then I was able to connect to my own heart and could actually believe it for myself - this was huge for my growth as a person and only 5 years ago. My love for yoga took me to go deeper into Philosophy and realize that I can study seeing that I was intelligent and it was possible to enjoy learning - thanks to Douglas for his teachings open me to more possibilities than I could ever imagine within myself.

We all can relate when we find gifts that are within that come out on the mat, in conversation, at work or in relationships. Tap into your potential that you were born with and see what your possibilities are and if you look to those who believe in you then let them show you the possibility of becoming more of who you are.

The Mala's: On this great site that one of my friends Jessica Jennings created you can scroll down to the following words - And the next three, from which come the 3 A's, are: then you will see how the Mala's play out in Anusara Yoga.

Anava-mala located in the heart

Karma-mala located in the pelvis

Mayiya-mala located in the 3rd eye

• many thanks for the listing Yoga Everyday

Sequence: Level 2/3

Tadasana

Urdvah Hastasana then interlace fingers and stretch palms up to Samastithi

Uttansana - Standing Fwd Bend to Straight Leg Lunge

Down Dog w/Twist

Vinyasa - Plank, Chatarunga Dandasana , Bhujangasana (cobra)

Lunge Hip Opener Chest to Floor (if possible today)

Vinyasa to Uttanasana

Vira II - Warrior Pose then interlace fingers and fold fwd

Vinyasa

Trikonasana - Triangle Pose

Down Dog to Vasistasana - Side Plank

Childs Pose

2X Adhho Mukha Vrksasana - Handstand REST then try Variation or try this

Vrksasana - Tree Pose

Urdvah Hastasana then do *Vinyasa with Leg Lifted

*option for plank with knee down

Crescent/Vira I - Warrior 1 back Heel Lifted into Vira III - Warrior 3

Down Dog

Uttanasana

Malasana - Garland Pose

Standing Hold Knee to Chest Prep for Padangustasana then Extent Leg Fwd

Malasana taking it into Pasasana Variation - Ganapati's Noose

Uttanasana to Plank

Ardha Bhekasana - Thigh Stretch

Dhanurasana 2X - Bow Pose

Anjaneasana 2X - Low Lunge Backbend

Down Dog

Pigeon Prep then Twist

Balasana - Child's Pose

Knee to Chest then Both Knees into Chest

Savasana

Namaste!

These past few days I have being feeling a bit down, sad and not wanting to feel these feelings while they we coming to the surface of my heart. My tendency is to ignore and not let myself feel sad which in turn denies the very gift of embodiment - diversity of experience. With being in the body there is an extraordinary opportunity to connect and feel the feelings we have so why deny oneself? When we don't allow the flow to happen we deny the very gift we have been given. I first heard this from one of my teachers Dr. Douglas Brooks and it woke me up to see that yes, life (every bit of it) is a gift. When we embrace and see all of our potential even with the bad feelings or circumstances then we can better align in every way and go directly to the ocean of the heart. Some yoga's teach liberation from the body and Anusara teaches it in the body - this one gels with me.

I invite you to see all that you have experienced as a gift, your life as a gift, and that you are a gift allow each one to be a portal to greater awareness. About 11 years ago being diagnosed with MS could of been a sentence to suffer but I used the yoga to turn it around and make something good out of it deepening the value of my life.

Sanskrit: Bhakti - Devotion, Laghima - Lightness, Kalyanamitra - Spiritual Friend

Hanuman

Vastus Medialis - Psoas -

Sequence: Level 2/3

All 4's to Down Dog to Uttanasana with a blanket under the arches

Urdvah Hastasana to Uttanasana to Straight Leg Lunge with Blanket under arch

Down Dog to Plank to Chattarunga or Your Belly into Cobra Pose

Crescent Pose Also Known as Vira I with back heel lifted

Down Dog to Uttanasana to Samastithi

Uttanasana with Blanket Roll

Down Dog to Crescent Pose

Vinyasa

Down Dog to Uttanasana with Blanket Under Arches

Parsvakonasana with Blanket Under Front Foot Arch

Vinyasa to Uttanasana Blanket Roll in Hips

Samasthiti to Urdvah Hastasana

2X Pincha Mayurasana Prep- Feather of the Peacock/Dolphin

Balasana - Child's Pose to Down Dog

Trikonasana with Blanket Under Arch

Uttanasana with Blanket at Hips

Lunge to a Twist in Lunge to Ardha Chandrasana

Vinyasa

Pigeon Prep with Blanket Edge in Hip

Down Dog to Eka Pada

Uttanasana to Runners Lunge

2x Hanumanasana

Uttanasana

Sukhasana - Easy Seated Pose

Parvritta Sukhasana - Seated Easy Twist

Sukhasana with Fwd Bend

Meditation or Savasana

Namaste!

This week was sizzlin hot in LA (even though its still spring) and in the heat I was doing some spring cleaning creating more space in my closet and filing papers. As I was putting order to my stuff I found myself cutting some pants to make capri's to teach in (the heat drove me to do it), while in the process of cutting the pants I rediscovered my love for altering my clothing and that it is ok to love clothes. Little did I know that Mala my puppy was going to get some new digs out of my creative moment (my being resourceful)... yes I did make two shirts for her and she looked quite cute in her pima cotton 80's sweat shirts...

What I love about the yoga is it's everywhere always taking us deeper into what we value and if we tune into the flow of our heart we can find the joy that resides inside and have an even brighter more beautiful expression. Being creative, resourceful and finding what I value allowed me to do yoga without even rolling out my mat totally cool- all in all enjoying the lila tandava (the dance of play). Find how you can do what you love and tap into something more within to see what you have already and begin to use your resources to empower yourself and enjoy your gifts on and off your mat.

this is the SErratus Anterior that I mention when in Down Dog to extend from

Sanskrit: Sri: Beauty Mudhya: Middle Vikrukti: Crooked or Assymetrical Ganesh: Elephant God and Son of Siva

• For cool tunes to listen to trip hop and not lots of chatting check out Daves's Lounge

Sequence: Level 2/3

All 4's Hands and Knees

Down Dog - Bend Elbows to Side 3x and Bend Knees Taking Top of Thighs Back 3X

Uttanasana - Standing Fwd Bend - Look Fwd 5x

Urdvah Hastasana to Uttanasana Lifting One Leg to Eka Pada Uttanasana

Plank, Chattarunga Dandasana, to Bhujangasana - Cobra to Down Dog

Uttanasana to Urdvah Hastasana

Standing on One Leg Holding Your Shin

Uttanasana to Crescent Pose to Vinyasa

Down Dog to Eka Hasta to Eka Pada

Uttanasana - Hold Calves with Bent Legs Opens Hamstrings

Samasthiti to Uttanasana to Vira I

Vinyasa to Second Side Down Dog Working Towards Handstand Prep

L-Pose

Handstand

Samasthiti to Vrksasana - Tree Pose to Samasthiti to Urdvah Hastasana

Trikonasana - Triangle Pose

Ardha Chandrasana - Half Moon

Parvritta Ardha Chandrasana - Twisted Half Moon Open Back into Ardha Chandrasana to Trikonasana

Uttanasana

Virasana - Hero Pose

to Supta Virasana - Reclining Back

Down Dog

Lunge Hip Opener Knee Down or Up

Anejaneasana to Monkey Lunge Hands Come to the Floor

Usttrasana - Camel Pose

Setubhandasana - Bridge Pose to Eka Pada Setubhandasana

Urdvah Dhanurasana 2X - Upward Facing Bow

Easy Supine Twist

Suptapadangustasana

Knees to Chest

Savasana - Corpse Pose

Namaste!

One word for Anna is...well it's actually three words - Open to Change! A few months back Anna came to City Yoga looking for a yoga class and I suggested her to take class over at Earth's Power Yoga after she told me she did flow yoga in NYC. Glad she took my theraputics class and listened to her heart - now she comes about 6x a week (check City Yoga Teachers for Tony G.) finding a love for her practice as it deepens on and off her mat. One thing that I found pretty cool was that we both practiced over at Go Yoga in Brooklyn but never knew one another - I did leave NYC in 2002 so not sure if she was there yet.

In the past couple of months I've had the opportunity to travel to Vancouver to visit and was blessed with seeing the most amazing blossoms (in the midst of rainfall) - cherry and magnolia (see in pic). Please take in the fullness (Purna) and perfection these blossoms radiate knowing that this too can come from within you especially after churning and opening your body with twists.

When spring comes around its a wonderful time to cleanse and create space for new opportunities as we transition into our fullest expression. With our busy lives we forget to look up to take in beauty around us or even look into ourselves to recognize it dwells there as well. When we are pulled in to many directions we tend to loose our footing if we are not grounded - this is like doing twists. From a steady base there is the opportunity to ground down, hug in then churn and move things around a bit to enjoy the unexpected on and off the mat.

What I love about twists is that they are subtle and powerful, neutralizing and cleansing as they do their work. In twists we are breathing more into one lung and when we come out our organs are flushed with new blood - the power of healing with yoga.

See if you can do this practice 2 -3 times this week and discover the opening your body will have along with the tapping into your core or power. Also, you can be creative and do this with another 30 min practice skip savasana and do backbend sequence or arm balances if you desire a one hour practice.

Sanskrit: Purna: Fullness, To fill, Perfection Sukha: ease Duhka: Suffering

If you have not see this please watch my vidcast and share with a friend, thnx.

Sequence: All Levels

Adho Mukha Svasana - Down Dog to Uttanasana - Standing Fwd Bend

Down Dog with Twist Holding Opposite Shin or Thigh

Plank to Belly then to Cobra Hands off Floor then Regular Cobra with Hands on Floor

Down Dog to Straight Leg Lunge place Knee on Floor and Twist to Down Dog

Vinyasa to Nagani Madasana - Intoxicated Cobra (keep elbows bent arms strong so your chest can be free to move)

Down Dog to Uttansana to Urdvah Hastasana

Cross One Ankle over the other and Fold Fwd to Uttanasana

then Walk to the Side of the Foot In Front

Down Dog

Crescent Pose the Twist Upper Body

Vinyasa

Parsvakonasana to Down Dog

Vira I- Warrior I to Parvritta Parsvakonasana (heel up or down)

Eka Pada Rajakapotasana to Parvritta Eka Pada Rajakapotasana

Down Dog

Twisted Thigh Stretch Holding Opposite Foot to Bent Leg

Down Dog

Triangomhkaipada Paschimottanasana Then do the Twist

Baddha Konasana

Janusirsasana

Kness to Chest

Meditation or Savasana

Namaste!

One word for Sarah is Aware! Meeting her on a cold rainy day in Vancouver while she was handling a broken heater at her house over the phone. Sarah was a vision of calm as we met in the spa at the hotel before we sat for our conversation. She greeted me with a smile which brought the light to my heart in the midst of the darkness of the day. Her voice breathes honesty in this interview as she shares how she saw around her many teachers/studios and found that those who needed yoga were some of her friends who sit all day behind computers (she found her gift). This opened her up to create Yoga for Geeks offering yoga at lunch times and at conferences for geeks - she says that you can even wear jeans to class (very cool but not sure if they have stretch in them).

• Power Yoga
• Iyengar Yoga

CITY YOGA CHECK IT OUT!!!! Come and play at my Workshop this Sunday:

Demystifying Arm Balances 12:30-3:30 Sun April 29th

Please check out my new vidcast where I share about how I came to teach and guide others to heal (for books I mention click on the amazon store link)

FOR VIDEOS FEATURING YOGA CHECK OUT CHANNEL YOGA

A MOMENT OF GRATITUDE :

THANK YOU YOGI TIMES for the write up on pg 85 in the April ISSUE!!!!

Being reminded to take time to connect to ourselves and tap into who we really are at our core is not as easy these days with so much stimulation in our lives.... When my dear friend Elsie (who I always talk about cause she rocks) sent me an email on Good Friday which inspired this class. Funny enough I didn't even know that is was a holiday she took me to the mat to sit and go within to remember. Along with that I am grateful for being able to teach yoga this weekend at the Spring Retreat for Agape and sit & meditate in the illuminating presence of Dr. Rev. Micheal Beckwith (featured in the Secret DVD) & Dr. Ricki Byers Beckwith which reminded me why I teach yoga and live a life of service. Before you do this practice see if you can find within yourself what you are passionate about, what is sacred to you and pour the meaning into each breath, action and intention.

Please check out my new vidcast at (for the books I mention check out my Amazon Store)

me & the rev. apres yoga at the Agape spring meditation retreat in rancho palos verdes, ca

"Real Success is coming to knowing yourself to share your gift with the world" -

Rev. Micheal Beckwith

Sequence: Level 1

Restorative Heart Opener with a Blanket or Blocks

Extended Balasana - Extended Child's Pose

All 4's for Cat Cow Pose

Downward Facing Dog - Bending knees and Working the Top of Thighs Back 3X

Plank Pose to Cobra Pose to a Wide Uttanasna taking the Heart Fwd 3X

Uttansana to Vira III Leg Prep to Straight Leg Lunge

Plank to Chattarunga to Cobra

Utthita Parsvakonasana - Stage one or Full Pose

Vinyasa

Second Side

Plank Down to Your Belly Eka Pada Bhekasana (also Ardha) to Child's Pose

Agnistambasana - Fire Log Pose Pose of the God Agni (fire)

Setubhanda - Bridge Pose

Supta Padangustasana

Supine Twist Easy Twist to Each Side

Knees to Chest

Savasana

Namaste!

One word for Brian is Transformation! He has been on a journey from being on the top of a car in NYC having a pure Kali moment to a return trip to LA where a friend took him to his first yoga class. He plays the edges being present in all that he does taking his words deeper into meaning and experience. His work and path have merged to bring him to a place to help others from his own personal experience - service.

I was inspired by this conversation and could of kept the interview going much longer as Brian share moe of his healing journey taking it back to the mat being able to be with himself, not in competition (with anyone including himself) and seeing that every moment is an opportunity to grow.

• Kundalini Yoga
• Peter Levine - Somatic Healing
• Advaita Vendanta

Please check out his work and see the many services that Brian offers through

the Enlightened Concierge .

Please browse, become inspired and support my new online store

(the mugs are my fav).....

If you didn't catch my interview on Yoga Peeps pls CLICK on the icon its a lot of fun..

thanks to mary-alice q. for her great gift of picture taking and for her cont'd support (check out her site she is an amazing ayurvedic practitioner.. xo

As we step into spring and move forward transitioning from the darker days to the lighter days see if you can find some personal time to honor your process, your bod, your heart - basically your yoga. Notice what is coming to fruition and what still in a stage of evolution. My teachers have said to me in many ways that inside we all have potential that is like a bija (seed), which is filled with possibilities now take note of what the soil of your awareness is in which these seeds are being cultivated in.

After going through my own process of teaching for 5 years and becoming a certified Anusara teacher, I have learned that there is not just one way to do anything that there are many ways honoring our way of unfolding that works for each of us. When we give ourselves permission to be, to nurture, to see where we are in the process we are able to find ease on and off the mat.

Enjoy the beauty of spring and see in nature how each tree, bud and blade of grass expresses itself in its own way just as you do.

Check out the interview with Damon and for a longer class about Spring with Elsie from Elsie's Yoga Class

Sequence Level 2-3:

Sukhasana Balasana - Extended Child Pose, Slow Transition to Downward Facing Dog Down Dog Split - Squared Hips then take Knee to Chest and Extend Back Plank Pose to Belly to Salambasana Down Dog to Uttanasana - moving 1/2 fwd 3X Urdvah Hastasana to Uttanasana Straight Leg Lunge to Twist then Straighten Leg for Parvritta Trikonasana Variation Vinyasa Vira II to Reverse Warrior back through Vira II then Clasp Arms Behind

and Fold Fwd Ostrich Pose Vinyasa Uttanasana Malasana - Garland Pose Take a Squat (pls place a blanket under heels if lifted) Bakasana - Crane Pose (working core arms bent and straighten) Uttansana Urdvah Prasarita Eka Padasana Standing Splits to Handstand Uttanansa Down Dog Straight Leg Lunge with Shoulder under Knee Parsvottonasa Variation with Back Heel Lifted Uttansana Eka Pada Koundinyasana II Balasana done Extended Childs Pose Supta Padangustasana Supine Twist - Grape Vine LegsCore Work - Legs Lifted with Hands Behind Head then Lower Knees to Chest Savasana or Meditation

Namaste!

special thanks to elsie for her awesome pics... and to Robin from Inner Freedom