Hillary's Yoga Practice Podcast

One word for Bobbi is - Heart! I enjoy whenever she comes to class because when I look at her, she has the most open heart and smile on any given day as she thrives on the teachings of yoga. She is an amazing photographer who took all the pics for my site and also took the pictures for my wedding. I love how she sees the world and really uses yoga in her everyday making life more meaningful. Being from Australia she is able to enjoy the opportunities that America offers along with how LA is one of the best places to practice yoga.

Yoga makes her feel beautiful and I love how she shares a deeper part of herself with us over our conversation about the practice of yoga.

• High Road Tee's - cool yogini wear - pls check them out!
• Learnoutloud.com

Happy New Year! With 06 behind us and now 007 in front of us we are standing facing the unknown. We take what we know (our habits, fears, loves, patterns) into the new year hoping to do things better or differently. Samskara's are patterns/imprints that you are born with, impressions you created and show up like groves in a record playing again and again. It's up to us to step into the yoga and make better choices through contrast while we apply our willingness to be better on our mats and off the mats. We explore how we move and take ourselves out of the comfort zone to the unknown creating the known in a new way.

THIS EPISODE IS POWERED by Liquid OM

• Elsie' s Yoga Kula
• Survey on Resolution LA Times
• My podcast class on Reacting vs Responding
• Sacrum
• Psoas
• Pubic Bone

Anusara Termonology

Please watch this for an audio explaining the 5 Principles Of Alignment

• Muscle Energy - An embrace of the skin to muscle, muscle to bone. We hug into the midline creating stability honoring ourselves and keeping the body safely engaged.
• Inner Spiral - A spiral flow of energy that begins at the center arch of the foot and moves up the leg taking the thighs back and widening them. Third component is broadening which makes more space.
• Organic Energy - From the core we extend and expand lengthening the bones without loosing the muscle engergy
• Calf Loop - Energy flows from the back of the ankle up the calf muscle and goes fwd to front of down to the front of the ankle and back through

Sanskrit: Anajali - offering Svadhyaya - self study

Sequence Level 1-2:

Sukhasana - Easy Posture

Tadasana - Mountain

Urdvah Hastasana - Upward Stretching of Hands

Uttanasana - Standing Fwd Bend Lunge with hands inside the foot back leg stays lifted if not able to lower knee to floor

Downdog to Vinyasa = Plank Pose - Chattarungadandasana - Cobra- Downdog

Uttanasana

Tadasana

Vinyasa with Cobra /Upward Facing Dog

Crescent Pose Then to a Twist Variation of Parvritta Parsvakonasana - Revolved Extended Side Angle

Vinyasa

Utthita Parsvakonasana - Extended Side Angle

Utthita Trikonasana - Triangle

Ardha Chandrasana - Half Moon

Parvritta Ardha Chandrasana - Twiste/Revolved Half Moon

Uttanasana

Adho Mukha Vrksasana - Handstand

Uttanasana or Balasana - Child Pose

Standing Hip Opener -

Eka Pada Galavasana - Stage One Stage Two

Down Dog

Uttanasana

2nd Side

Eka Pada Rajakapotasana - Pigeon Prep

Then to Thigh Stretch

Down Dog

Anjaneasana - Backbend Lunge

Down Dog

Ustrasana - Stage One Stage Two

Setubandha - Bridge Pose

Urdvah Danurasana -Upward Facing Bow

Supta Padangustasana with Leg Out to Side and Twist Across Body

Knees to Chest

Savasana

Namaste!

One word for Kira is - Generous! I had the blessed opportunity to take X-mas weekend off in Ojai with my husband and puppy at the Lavendar Inn and had a blast hangin with Kira. (thanks to Lara from Yoga Peeps who suggested I interview her..) Ojai has made an impact on Kira's life on and off the mat. It has taken her deeper into herself, the relationship to yoga and life in a small town.

We shared stories and practiced in her sweet studio which she allowed us to do for both days - sweet huh? I also stopped in their store Bhavantu ran by the cool Catherine Nation - a fashion yogini as well and ate at her husbands cafe Iron Pan - it's worth just a drive to chow down fantastic eats.

Links:

• Lulu Bhanda's - great pages inside click on Channel Yoga to see some great videos of Yoga

• Endometriosis
• Multiple Sclerosis
• Christina McLeod of Yoga Source in Palo Alto note: looks like she does not own the studio to date
• Erich Schiffman
• Dana Flynn, Laughing Lotus NYC

Sanskrit words:

Guru - teacher or weighty one Savasana - corpse pose Ashtanga - means 8 or referred to 8 limbs of yoga along with it being a style of yoga Asana - pose or posture of your heart

Photo: Kira and I in partner navansa (boat pose) in her sweet studio...

Courage is a quality of mind and heart that all of us have or are not sure how to dive in and apply in our lives. Fear becomes the great holder of this energy bravery ushers us through it. The root of the word courage is ifrom the french word Coeur meaning heart. It takes courage of the heart to go deeper into the questions of who you are and who you want to be in the world.

I have looked back on this year to see the many things of have done for the first time - all which took my focus and energy to find my endless wellspring of strength and courage. After we take steps into the unknown, we take steps into a pool of fear, we take steps into our heart which allows us to grow and become the person we choose to be. Always remember YOU are NOT ALONE!!! Many have walked the path you have and if that confronts you use this as the fuel for 2007 to do new poses, make new friends, or perhaps forgive that one person you haven't yet.

Remember these are suggestions and you are not obligated by any means as you are FREE to choose..

I chose to stay on the floor for the most part in seated poses to take us in out and twisted around all to find where this courage you have lies. Appreciate what you did this year, revel in that and now there is an even stronger base to step into the fire to transform, evolve and enjoy the life you desire to live.

Meet the Yogi's you are practicing with Gio and Christine LOVE YOU GUYS!

Sequence: Level 1/2

Sukhasana - Easy Posture

Balasana - Extended Childs Pose w/ Arms Overhead

All 4's - Hands and Knees

Adho Mukha Svanasana - Downward Dog

Uttanasana - Standing Fwd Bend

Straight Leg Lunge

Adho Mukha Svanasana - Downward Dog

Uttanasa with Hands Clasped Behind the Back - Knuckles Facing Up

Down Dog

Balasana - childs pose

Dandasana - Staff Pose

Janu Sirsasana - Head to Knee Pose

Bhaddha Konasana - Restrained Cobblers Pose (this is how indian cobblers sit)

Parsva Uptavista Konasana - Side (torso over leg) Wide Angle Pose

Uptavista Konasana - Wide Angle Pose

Bhaddha Konasana

Sukhasana with a Twist

Down Dog

Eka Pada Rajakapotasana Prep - Pigeon Prep Eka Pada Rajakapotasana Prep with prayer twist

Balasana - Childs Pose

All 4's Knees Crossed In Front Prep for Gomukhasana-

Gomukhasana - Cow Faced Pose

Gomukhasana - With a Twist Opposite Elbow to Knee

Paschimottanasana - Seated Fwd Bend

Ardha Paschimottasana - Seated Fwd Bend with Tree Pose Leg

Krounchasana - Heron (the bird)

Triangamukhaipada Gomukhasana -One Leg in Gomukha other Extended out

On Back Knees to Chest

Supta Padangusthasana - Supine

Supta Padangustasana w/Leg Out to Side and Across Body in a Twist

Knees To Chest

Supta Baddha Konasana - Supine Cobblers Pose

Savasana

Namaste!

One word for Jodi is - Dedicated! Meeting up with Jodi Guber was fun. I was able to shop her line Beyond Yoga, find cute pants (that are in the pic of us doing crescent pose but you can barely see them.. check her site for sweet goodies) and talk about Gratitude, who we are on and off the mat, and what this moment offers us. We even have an interruption from her fiance (giving us 10min warning) which brings life and reality right there in an urban yogini's lifestyle.

• Beyond Yoga
• Tara Guber (her mother def had an influence) - Yoga Ed
• Alan Finger
• Power Yoga
• City Yoga

Just Breathe... Simple huh? We do it unconsciously more than consciously and even if we forget to breathe it happens as long as we are alive. If you hold your breath you will pass out then She (the goddess) will breathe you. Once I understood how the rhythm of my breath moved within my body my practice deepened & expanded. I became more connected and in touch with how I felt, connected to others and most importantly my body finding ease. Breathing is simple yet complex at times but always there to guide us when we focus our awareness on its flow.

note: you may hear more of my breath with a new mic - thank you Gayle

In this episode I mention a Tantric way of looking at the breath in the form of the goddess/universe and you are co-participating with her as you inhale and exhale. WOW - is right that was my response until I went deeper and actually found comfort in the thought and reality of it.

• I must thank my sweet teacher who poetically taught me this beautiful teaching of breath. (Douglas Brooks is my teacher of Rajanka Tantra) Soon he will have a book out titled Rajanaka Heart.

• "The breath ties the soul to the body"- Paramahansa Yogananada click to find his book Autobiograpy of a Yogi

Sanskrit Vocabulary: Shakti - divine feminine /expression Prana - Life force

Muscle Energy described on Vira Yoga's Site (nyc studio) Anusara Yoga in Wikipedia

COOL INFO: Did you know that dolphins choose to breathe and never sleep... they are always in the moment of the breath perhaps they are the goddess consciously breathing us?

Source - The History Channel Dolphins have conscious breath... always breathing by choice.. always doing yoga...

Sequence: Level 1

Adho Mukha Svanasana - Downward Facing Dog

Wide Legged Uttanasana - Standing Fwd Bend

Urdvah Hastasana in Tadasana - Arms Overhead

Plank Pose

Chatarunga Dandanasana

Down Dog 5 Breaths

Uttanasana - Samastithi - Urdvah Hastasana

Straight Leg Lunge

Down Dog - Uttanasana - Urdvah Hastasana

Crescent Pose then Twist to Variation of Parsvakonasana

Vinyasa (Plank Pose, Cobra, Downdog)

Utthita Parsvakonasana - Extended Side Angle Pose

Vinyasa - Down Dog

Balasana - Childs Pose Extended Arms

All Fours Hands & Knees

Down Dog

Virabhadrasana II - Warrior II

Utthita Trikonasana - Triangle Pose

Prasarita Paddotanasana with Hands Clasped Behind the Back

Samasthiti

2 Adho Mukha Vrksasana - Handstand 2X

Balasana - Childs Pose

Vrksasana - Tree Pose arms float up and down then a twist (hug to midline)

Urdvah Hastasana in Tadasana

Uttanasana

Kneeling Thigh Stretch

Down Dog

Eka Pada Rajakapotasana Prep - Pigeon Prep

Down Dog

Dhanurasana - Bow Pose 2X

Parsva Dhanurasana - Bow Pose on The Side

Down Dog

Parsvottanasana

Uttanasana

Janu Sirsasana

Paschimottanasana

Savasana

Namaste!

INSPIRING!!! I remember when Linda came to her first class and now 2 years later she is still practicing Yoga. She definately stuck it out and saw how Yoga offered her many opportunities to learn about herself and work through her challenges inside and out.

• Yoga Groundwork - a site that talks about some points of Anusara this site is very well done & a great resource. Thanks Jessica.

* In Picture Hillary (wearing wild holdiday pants by Enerchi) & Linda strike partner Tree pose after our interview.

The other day I found out something that I was not supposed to know and got upset. I was pissed off really taking this personally then reacted from a place of feeling lack, not being recognized or considered in this situation. This was not the best choice for me to do but then I went to my car and realized with a little space from the situation that I totally reacted and didn't take a moment to actually turn in to myself and breathe knowing there is an abundant universe.

Taking this to my mat into my practice I could see how I move fast in a pose almost like a reaction instead of staying with my breath working through it. As the holidays come closer check to see if you are moving from your ego body or your bigger sense of the whole this is a great practice especially when in a place of discomfort. Yoga is about responding with knowledge and from a space of feeling connected to something bigger inside and out to do this in the practice we initiate the poses from the back body allowing the front to be soft and sensitive.

Sanskrit Vocabulary: Anugraha: grace Dristhi: gaze Svadhyaya: self study

Style of Yoga I teach: Anusara Yoga

Sequence: Level 1/2

• Sukasana

  Downward Facing Dog

  Uttanasana - standing fwd bend

  1/2 Sun Salutes = Urdvah Hastasana (arms over head) to Uttanasana extending out from pelvis then coming up

  Straight Leg Lunge then a Twist with torso facing the leg (variation of parvritta parsvakonasana)

  Vinyasa/Sun Salutes = Downward Facing Dog - Plank - Chatturanga Dandasana

  Crescent Pose - variation with knee on floor if required

  Uttanasana - standing fwd bend

  Samasthiti

  Urdvah Hastasana

  Uttanasana

  Vinyasa/Sun Salute

  Utthita Parsvakonasana

  Vinyasa/Sun Salute

  Wide Stance Uttansana with hands clasped behind back or with a strap

  Down Dog

  Dolphin Pose :

  Balasana - childs pose

  Down Dog

  Ardha Chandrasana - half moon pose

  Trikonasana - triangle pose

  Vashistasana: side plank variation with foot in front

  note: shoulder behind wrist hips lifted

  Down Dog

  Eka Pada Rajakapotasana Prep - pigeon prep note: knee wider to the side than hip

  Kneeling Thigh Stretch

  Uttanasana

  Tadasana - mountain pose

  Knee to chest standing on one leg

  Purvottasana 3 X- table top pose note: hands face fwd opened a little bit index finger pointed fwd

  Jathara Parivartanasana: supine twist arms in cactus position

  Knees to Chest

  Supta Padangustasana - lying on your back with one leg on the floor other lifted with hands behind this leg

  Knees to Chest

  Savasana

  Namaste!

  Dolphin Pose

• Vashistasana

• Jathara Parivartanasana

Sequence: Level 1/2

Sukasana

Downward Facing Dog

Uttanasana - standing fwd bend

1/2 Sun Salutes = Urdvah Hastasana (arms over head) to Uttanasana extending out from pelvis then coming up

Straight Leg Lunge then a Twist with torso facing the leg (variation of parvritta parsvakonasana)

Vinyasa/Sun Salutes = Downward Facing Dog - Plank - Chatturanga Dandasana

Crescent Pose - variation with knee on floor if required

Uttanasana - standing fwd bend

Samasthiti

Urdvah Hastasana

Uttanasana

Vinyasa/Sun Salute

Utthita Parsvakonasana

Vinyasa/Sun Salute

Wide Stance Uttansana with hands clasped behind back or with a strap

Down Dog

Dolhpin Pose - prep for forearm balance (it's like down dog but on elbows shoulders over elbows)

Balasana - childs pose

Down Dog

Ardha Chandrasana - half moon pose

Trikonasana - triangle pose

Vasisthasana - foot in front or feet stacked note: shoulder behind wrist hips lifted

Down Dog

Eka Pada Rajakapotasana Prep - pigeon prep note: knee wider to the side than hip

Kneeling Thigh Stretch

Uttanasana

Tadasana - mountain pose

Knee to chest standing on one leg

Purvottasana 3 X- table top pose note: hands face fwd opened a little bit index finger pointed fwd

Jathara Parivartanasana

Knees to Chest

Supta Padangustasana - lying on your back with one leg on the floor other lifted with hands behind this leg

Knees to Chest

Savasana

Namaste!

It is so amazing to see how yoga offers many of us a way to see the world differently off the mat. Damona and I sit and talk about her practice and how its been important for her to work in Hollywood, manage her connection to her heart all by seeing yoga is more than stretching.

Please comment and let me know if you would be interested in an interview. Also, if there are any questions you have regarding yoga and the practice pls email me or call me.

Namaste.

NOTES:

• City Yoga

• Anusara Yoga

This is a recorded private session with Gio who I interviewed in Podcast #2. This is a Level 2 class pls do what you can and modify if necessary. Thank you Victoria for letting me know that she is going to be out of town for the holidays and offering me a great theme for my second class.

PLS LET ME KNOW YOUR THOUGHTS & COMMENTS. Soon I will be getting a new mic to make it even better for you.

INTENTION SETTING: Take a moment to check in with yourself to appreciate your own heart and life even with the challenges that may show up for you. In the times we are challenged we tend to forget the blessings we have a good practice is to step back breathe and then remember what you are being offered as a lesson that can offer you a deeper experience of your practice on and off the mat.

Anusara Yoga - the style I am teaching and using the Universal Principles of Alignment

I mention the Psoas check it out to see how connected it is ...

Note:

1. in Handstand - pls make sure your arms are straight & strong when I say heart soft this means while you keep your arms strong let the upper back move towards the floor then lift your chin off the chest. I mention this when Gio does handstand and the 3rd try he gets up.

2. I mention this muscle in the thigh stretch pls click to learn more of this hip flexor Psoas

SEQUENCE: Level 2

Suhkasana - Easy posture/seatUttanasana - standing fwd bendPlank pose - top of a push-upSalabhasana - torso elevated legs down & hands clasped behind the backBalasana - childs poseAll 4's - hands and knees Downdward facing dogStraight leg lungeVinyasa - downdog, plank, chattarunga, cobra, downward facing dogUttanasanaUrdvah HastasanaSurya Namaskar - same as vinyasa from downward facing dogUttasanaSamastihiti - mountain pose with hands in prayerUttasanaCrescent Pose - arms extended or just keep them on your hipsUtthita Parsvakonasana - extended side angle pose (arm on middle of thigh or fingertips to floor outside front foot)Down dogPlank poseSalabhasanaBalasana - childs poseAdho Mukha Vrksasana - Handstand @ wall (downwards facing tree is the translation)UttanasanaDown DogVirabhadrasana II - warrior II (flow from one pose to another keeping with alignment)Reverse WarriorReverse Trikonasana -rev. triangleTrikonasana - triangle poseDown dogLunge with Knee on Floor with Prayer Twist or More Advanced Variation Parvritta (twisted)Utthita ParsvakonasanaBalasana - childs poseRunners Lunge - keep hips over back knee and thigh verticle above floor (use a blanket if necessary) linked posesEkapada Rajakapotasana Prep - pigeon prepDown DogLow Lunge w/ Thigh StretchDanurasana - bow pose 2X one feet held then ankles working thighs to the floorSetubhandha Sarvangasana - bridge poseUrdvah Danurasana - upward facing bow or bridge againSuhkasana - seated then twistPaschimottasana - seated fwd bendSupta PadangustasanaSavasana

Namaste!