Namaste, dear Yogis!

Episode 23 is a vid-cast featuring one powerful mantra. Keeping with our Shiva theme, join me as I chant Om Namah Shivaya (I bow to the divine within).

What it means (in a nutshell):

OM (A-U-M) represents the three states of waking, dreaming, deep sleep, the three levels of gross, subtle, causal, and the three levels of conscious, unconscious, subconscious, as well as the three universal processes of coming, being, and going. Absolute silence beyond the three levels is the silence after AUM.

Namah/Namaha: Devotion, adoration, LOVE.  Everything is ONE… consciousness…divinity.

Shivaya/Shiva: The absolute reality that remains (the Self, pure consciousness) that remains after all that is transcient has fallen away.

Thank you for your support, your emails, your donations, the Sweet energy you send to our Sunrose Yoga Sanga (community).

Please do connect if you have a question, suggestion, or story about your yoga practice.

All LOVE.

Jai Ma!

Kelly

Email: sunroseyoga {at} gmail {dot} com

Voicemail: (503) 583-2599

Twitter: http://twitter.com/yoginiinthehood

OM NAMAH SHIVAYA.

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Blessings of peace and love, dear ones.

Today’s episode is a full-length, live class focusing on Shiva.  Forget what you think you may know about Shiva and let consciousness destroy what stands between you and LIBERATION!  For the next few classes, I will weave stories and meditations about this venerable figure into our asana practice.  My favorite Shiva stories will begin to pop up in classes in the next few weeks.  For more on Shiva, I recommend Nothing Exists That Is Not Shiva (a compilation & commentaries on the Guru Gitta, Shiva Sutras & Vijnana Bhairava) and for more stories, I LOVE Ganesha Goes to Lunch.

Music in this class is Ganesh Mantra by Kedar Pandit & Sanjeev Abhyankar.

Intro music was made possible my Mevio’s Music Alley and is by Al Phillip & the Woo Team.

Blessings of LOVE + transformation.

Kelly

***

Please connect:

email: sunroseyoga {at} gmail dot com.

voice mail: (503) 583 2599

twitter: yoginiinthehood.

*

Asanas

Chakravakasana.  Bhaktasana.  Adho Mukha Svanasana.

Eka Pada Ado Mukha Svanasana.  Dynamic lunge.

Uttanasana. Monkey.

Anjaneyasana. Plank. Bhujangasana.

Virabhadrasana 1.  Utkatasana.

Virabhadrasana 2. Reverse Warrior. Utthita Parsvakonasana.

Trikonasana.

Salabhasana.  Alligator.

Parivrtta anjaneyasana. Virabhadrasana 3. Lizard.  Twisted Lizard.  Twisted Lizard Mermaid.

Flip-dog.  Eka Pada Kapotasana. Mermaid.

Navasana~Bharadvajasana Vinyasa.

Setu bandha sarvangasana.

Supta baddha konasana. Jathara Parivarthanasana.

Savasana.

Om ~ Shanti!

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Namaste, dear Yogis.

Sending you blessings of peace + compassion wherever you are. Today’s episode is our first discussion of the Yoga Sutras of Patanjali.  The translation I am teaching from today is by Mukunda Stiles.

*

I appreciate all of your support immensely and thank all of you for spreading the word about the podcast and my public classes.

*

Please email me! sunroseyoga {at} gmail dot com.

Please leave me a voice mail! (503) 583 2599

Please follow me on twitter at yoginiinthehood.

*

All love. Always.

The Sutras

1.1

Atha Yoganusasanam.

With Great LOVE and respect, now the blessings of Yoga instruction are offered.

1.2

Yogah citta vrtti nirodhah.

Yoga is experienced in that mind which has ceased to identify itself with its vacillating waves of perception.

For more on the Yoga Sutras, read these blog posts.

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Blessings of LOVE + LIGHT, dear yogis.

Thank you for joining me for episode 20 of the Sunrose Yoga Podcast. Today’s episode features a full length, all levels class where we begin with a warming yang practice and work into a yin series intended to stimulate our stomach and kidneys.

***

Blessings to you all.

I thank you all so much for your emails, tweets, and comments.  Thank you Trina and maria for your emails!  Thank you Nicole, La Belle Lumiere, & Curavtude for your sweet tweets! 

***

Please connect:

Email: sunroseyoga {at} gmail {dot} com

Voice message: 503-583-2599

Twitter:  yoginiinthehood

***

Music in this podcast was made possible by mevio music alley—and featured Douglas Spotted Eagle. 

***

Asanas

chakra vakasana

adho mukha svanasana

plank

bhujangasana

uttanasana

half-lifts

chandra namaskar (hasta tadasana, uttanasana, ardha uttanasana, uttanasana, anjaneyasana, adho mukha svanasana, plank, chaturanga dandasana, urdhva mukha svanasana, adho mukha svanasana, uttanasana, ardha uttanasana, uttanasana, hasta tadasana, tadasana).

parivrtta anjaneyasana.  virabhadrasana i. virabhadrasana ii. reverse warrior. utthita parsvakonasana. vasistasana. wild thing.

chakravakasana.

balasana.

YIN~~~

twisted child’s pose.

sphynx or seal.

child’s pose.

diamond.

dragonfly.

seated forward fold.

 snail.

bound fish.

dharmachakrasana.

savasana.

OM.

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Hello loves!

I hope this episode finds you well, swell, and deep in love with your practice.  If not, then you have all of my wishes of peace to you.  This episode features a full-length, intention-inspired class perfect for the level 2 yogi (not too much by way of detailed instructions on getting into the postures, but lots of detailed subtle anatomy in the postures).

Thank you so so much for your support. I am grateful for each and every one of you and the kindness you bring to the world.  Thank you Maria and Trina for your emails.  Thank you LaBelleLumiere, Rootrootroot, & Kate Spencer for your sweet tweets! 

Blessings of love and renewal to you all!

***

Namaste.

Kelly

Please do connect with me via:

email: sunroseyoga {at} gmail {dot} com

voicemail: 503-583-2599

twitter: @yoginiinthehood

Asanas (postures):

Chakravakasana (table) vinyasa.

Adho Mukha Svanasana (down-dog).

Dynamic anjaneyasana (crescent lunge).

Eka pada adho mukha svanasana (one-legged dog).

Uttanasana (forward fold).  Half lifts (ardha uttanasana & uttanasana).

Chandra namaskar~

Anjaneyasana. Plank. Sphynx. Bhujangasana (cobra).

Chaturanga dandasana (4-limbed staff). Urdhva mukha svanasana (up-dog).

Utkatasana (fierce).

Virabhadrasana i (warrior i).

Parivrtta utkatasana (twisted fierce).

Virabhadrasana ii (warrior ii). Reverse warrior. Utthita Parsvakonasana (extended lateral angle).

Vrksasana (tree). Natarajasana (dancing Shiva~ cosmic dancer).

Parivrtta anjaneyasana (twisted crescent lunge). Lizard. Twisted lizard.

Twisted child’s pose.

Parighasana (gate pose).

Viparita karani (legs up the wall). Sarvangasana (shoulder stand). Halasana (plough). Matsyasana (fish).

Supta baddakonasana (reclined bound angle). Bound angle bridge. Jathara Parivarthanasana (hip rolls).

Savasana.

Tension release practice.

om. om. om. shanti shanti shanti! 

{Today’s class features music by Robert Wolf, Mario Ajero, All India Radio, Gokul Salvadi, and Robert Willey courtesy of  Music Alley.  Please visit these links to support the artists.}

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Wishing you the most blessed of new years, my dears.

Thank you so much for joining me today for this podcast.  This episode features a live full-length, all levels class emphasizing balance through opposition. 

I am so grateful for the support you have given this podcast and me in 2009. Thank you as always for your donations, emails and reviews.

All LOVE,.

Namaste.

Kelly

Please do connect with me via:

email: sunroseyoga {at} gmail {dot} com

voicemail: 503-583-2599

twitter: @yoginiinthehood

Asanas (postures):

Sukhasana (easy seat). 

Chakravakasana (table), Bhaktasana (devotional), Chakravakasana, Adho Mukha Svanasana (downward dog).

Plank, Bhujangasana (cobra), Eka Pada Adho Mukha Svanasana (extended leg down dog, literally one-legged dog), Deep lunge.

Uttanasana (forward fold), Half-lifts.

Anjaneyasana (crescent lunge). Chaturanga dhandasana (4-limbed staff).

Utkatasana (powerful pose/lightning bolt).

Virabhadrasana i (warrior i).

Salabasana (locust) with clasped hands.

Flip-dog & Vasistasana (side-plank).

Utthita Parsvakonasana (extended lateral angle), Trikonasana (triangle), Virabhadrasana ii (warrior ii).

Ardha Dhanurasana (1/2 bow).

Diamond, Saddle, Dragonfly.

Setu bandha sarvangasana (bridge).

Dharmachakrasana (wheel of life hip roll).

Savasana (final rest).

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Namaste, dears.

Winter solstice is upon us.  Whether this indicates the return of the light (Northern Hemisphere) or the return of the night (Southern Hemisphere) or same light (Equator), it is a wonderful time to look back at the past quarter and meditate on what you will carry forward and what you will leave behind.  In my part of the world, we are in the midst of our winter holidays.  This time of year can bring up many old patterns of thought and behavior as we revisit people and places. 

Today’s class is inspired by the first of the yamas (restraints, in Sanskrit, which is the first limb of the eight-limbed path): ahimsa (non-violence) and satya (truth).  This is a strong level 2 class.  If you are a beginner, I suggest practicing Episode 7, 9 or 13.

May your holiday be blessed with the tandem gifts of non-violence and truth, and may you be an inspiration for others to practice the same.

All love,

kelly

*** Please, if you love this podcast, pass it on to a friend!  If you really love this podcast, subscribe & write me a review!  Thank you thank you!!***

Please do connect with me via:

email: sunroseyoga {at} gmail {dot} com

voicemail: 503-583-2599

twitter: @yoginiinthehood

{The music playing in my class is Krisha Das, Pilgrim Heart. }

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Namaste, dear yogis.

Thank you (thank you one million times!) for joining me today for this class.  I am overjoyed to share a class focusing on our heart-center (anahata chakra) today.  Our energy naturally flows to our hearts when we practice back-bends, and the added intention to open our hearts makes this an extra-juicy practice.  LOVE LOVE LOVE to you for sharing in this intention.

Special thanks today to Peggy. 

Please do connect with me via:

email: sunroseyoga {at} gmail {dot} com

voicemail: 503-583-2599

twitter: @yoginiinthehood

Blessings to you.

kelly

Asana (postures):

Chakravakasana (table), Bhaktasana (devotional), Adho Mukha Svanasana (downward dog).

3-legged dog, lunge.

Chandra Namaskar, variation (parivrtta anjaneyasana).

Flip-dog, vasistasana (side plank).

Virabhadrasana iii, Ardha chandrasana, standing split.

Salabasana (locust), Dhanurasana (bow).

Sarvangasana, halasana, matsyasana, apanasana.

Setu bandha sarvangasana, Urdhva Dhanurasana.

Diamond (yin). Easy seat twist.

Baby.

Savasana.

Chant:  Yam (pronounced “yum” is the bij mantra or seed mantra for the anahata chakra (heart center).  As you breathe in, fill yourself with boundless love.  As you chant, eminate that love, sending it to all beings.

Namaste.

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Namaste dear ones!

Thank you so much for sharing your time with the Sunrose Yoga Podcast.  I am so grateful for you and your support.  This week’s class focuses on the ultimate heart opening postures: back-bends.  This class is the first in a two part series on back bends.  Today’s class emphasizes the anatomical subtleties of these postures, culminating in urdhva dhanurasana, while next week’s class will turn to the energetic properties of the same postures.  Backbending postures require strength in the quadriceps, shoulders and core.  To create space in the low back (instead of compression), we draw the tailbone toward earth, while widening our pelvic bowl (spreading the outer thighs and sitting bones).  Lift the heart, while relaxing the shoulders.  Fill your heart with JOY in the postures!

With love & gratitude,

Kelly

Please connect with me:

email: sunroseyoga {at} gmail {dot} com

phone: (503) 583-5299

twitter: @yoginiinthehood

Thank you thank you!  Leslie, for the sweet review in iTunes! Amy for your donation!

Listeners, please visit The Prana Mama, a donor to this podcast.

The postures:

Easy seat, anjali mudra.

Bhaktasana (devotional pose).

Adho mukha svanasana (downward-facing dog) to three-legged dog.

Deep lunge.

Ardha uttanasana- uttanasana (1/2 lifts).

Anjaneyasana (crescent pose).

Plank.

Sphynx.

Bhujangasana (cobra).

Adho Mukha Svanasana.

Utthita Parsvakonasana (extended lateral angle).

Virabhadrasana i with garuda arms (warrior i with eagle arms).

Natarajasana (dancing Shiva).

Dhanurasana (bow).

Eka pada kapotasana (pigeon i, ii).

Setu Bandha Sarvangasana (bridge).

Urdhva dhanurasana (upward bow).

**Tip: if you are fearful about upward bow, begin by backbending over an exercise ball (photos to follow).

Happy baby.

Savasana (pose of rest).

OM! Shanti!

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Namaste dear yogis,

Thank you so much for joining me for today’s podcast, a live, full-length level 2 class.  This class emphasizes strengthening the shoulders and core.  I hope it inspires a bit of joy in your life.  YOU inspire me!!

I feel deep gratitude for each and every one of you.  Thank you for your emails and donations (Maria, Amy, Nancy, Trina– THANK you for the big LOVES).  Please do connect with me by emailing sunroseyoga {at} gmail {dot} com or by calling (503)583-2599.  You can also follow me on twitter— http://twitter.com/yoginiinthehood.

Peace. & LOVE. always. 

kelly

Balasana-Child’s pose/ Bhaktasana-devotional; Adho Mukha Svanasana-down dog; 3-legged dog; 1/2 lifts; surya namaskar a; flip-dog & vasistasana;  surya namaskar b; surya c; plank-forearm plank;   anjaneyasana namaskar (anjaney, ostrich, twist, lizard); ustrasana; navasana hops;   sarvangasana; halasana; matsyasana; bridge; dead bug; hip rolls.

Savasana.

Metta meditation:

May you be happy. 

May you be healthy.

May you be free.

May you be at peace.

May you know love.

May you be awakened to your own true nature.

Namaste.

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