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

me, yogapod!

• 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!