| Archived
and Unreleased MP3 Yoga Classes
These archived and unreleased classes are available
for a small fee through my
storefront at lulu.com. These mp3 classes are encoded at a higher
bitrate than the original free classes. Lulu accepts credit card
and PayPal. Thank you for your support!
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|
 Advanced
Vinyasa Yoga, 60 Minutes
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$10.00 U.S.
60
minutes, level 3 and 4. This power yoga
session is advanced in intensity and in the postures used,
and is appropriate for strong intermediate to advanced practitioners.
The sequence focuses on a series of arm balances and hip openers,
and includes several inversions. You may want a strap for
eka pada rajakapotasana (king pigeon backbend). |
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I repeat, this sequence is for experienced practitioners;
please do not attempt this class unless you are already
familiar with the postures in the list below. The pace
is vigorous, and I give very few modifications in this
class, as I assume you are already familiar with pose
names and modifications as well as bandhas,
dristi, and ujjayi breathing. The class is accompanied
by quiet ocean waves and morning bird songs as the practice
progresses, to allow greater internal focus.
This complete practice includes
pranayama and seated meditation, and the asanas listed
below, mostly from the first four ashtanga series. |
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Breath of joy
Ragdoll, clasping hands and swaying elephant trunk
to standing
Quarter Moon
Surya namaskara A
Vasistasana (side plank)
Surya namaskara B
Bakasana (crow) with legs shooting back to chaturanga
Virabadrasana (warrior) 1 into Warrior 3
"Sliding" chaturanga
Warrior 2, reverse warrior and parsvakonasana (side
angle) pose with bind.
Baddha trikonasana (bound triangle)
Bird of Paradise (bound one-leg balance)
Prasarita padotonasana A (wide angle forward bend)
Opt. lift into headstand with eagle legs (garudasana)
Prasarita padotonasana C
Parivrtta trikonasana (rotated triangle)
Parsvottonasana (temple
pose)
Waterfall warrior with chest expansion,
hop-switching legs
Hip-opening lunge, shoulder behind knee
Visvamitrasana, regular or bound
Lions breaths in down dog (simhasana)
Uttitha hasta padanghustasana (hand-to-big-toe pose)
Natarajasana (king dancer pose), hand comes down to:
Ardha chandra chapasana (sugar cane pose)
Ardha chandrasana (half moon)
Standing split
Optional handstand into vinyasa
Swastikasana (standing pigeon with eagle arms) into:
Galavasana (arm balance for Galava)
Twisting standing pigeon
(yogadandasana arm) into: |
Optional parivrtta urdvha yogadandasana
(dragonfly pose)
Standing backbend prep, legs work down thighs
Dolphin OR pincha mayurasana (forearm balance)
Pigeon with twisting variations, working into eka pada
rajakapotasana (king pigeon pose)
Baddha hasta sirsasana A (bound-hands headstand)
into:
Viparita dandasana (backbend on elbows), and one leg
(eka pada)
Ardha baddha padma paschimottanasana (bound half-lotus
forward bend)
Ardha matsyendrasana III (half lord of the fishes 3)
Eka pada supta virasana (one-leg lying hero pose)
Parigasana (gate latch pose)
Navasana with twisting variation
Purvottanasana with kapalabhati (breath of fire)
Halasana/sarvangasana (plough and shoulderstand)
optional urdhva padmasana (upward lotus)
Matsyasana (fish pose)
Supta padanghustasana
Supta rajakapotasana (sleeping pigeon) OR Kashyabasana
(lying leg-behind-head)
Jathara paravartanasana (supine twist) with leg straight
Baddha padmasana (bound lotus)
Yoga mudrasana (bending forward) with chest expansion
Padmasana with nadi shodana (alternate nostril breathing)
Seated meditation with so hum mantra
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Gentle Flow Yoga for Relaxation, 40 minutes
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$6.00 U.S. (version
2)
40 minutes, all levels.
Unwind to the sound of ocean waves in this relaxing form of
vinyasa (flow) yoga. This class is a "lunar flow,"
that is, it cultivates the calming, waning evening energy
in our bodies and is ideal before going to bed, or anytime
you need to relieve stress and calm your nervous system.
It is a grounding practice, and it
moves the spine gently through all six ranges of motion and
opens the heart for freer breathing and inner strength.
Enjoy! Here is a list of postures included
in this routine: |
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Seated side extensions and twists
Lunar breathing exercise (chandra
bheda pranayama)
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Moon salutations (chandra
namaskar, right). These are similar to
classical sun salutations but are much slower,
and instead of warrior one, you drop
your back knee and come to crescent moon
pose. |
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Moon salutations to ground
the pelvis. This is a variation of the prior chandra
namaskar. It includes cat-cow spinal stretches and a low
hip-opening lunge.
Seated thunderbolt with eagle arms (vajrasana, garudasana
arms)
"Ballet" side stretch with optional bow
Gentle kneeling backbend, optional camel (ustrasana)
Child's pose (balasana)
Thread-the-needle (parivritta balasana)
Frog pose (mandukasana)
Seated wide-angle forward bend (upavista konasana), and
then with side bend |
Inversion sequence: plough
pose (halasana) into shoulderstand
(sarvangasana) with variations*
OR legs-up-the-wall (viparita karani)
Supine twists (jathara paravartanasana)
Happy baby pose
Guided relaxation sequence with shavasana: Music:
"In the Hollow of Your
Hand" by Basque
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|
A
NOTE ABOUT THE MUSIC:
I am very grateful to the New
York duo Basque for their beautiful musical
contribution to this project. |
Their aim is "to give
silence its place again in music -- create space and
let people's minds breathe." A portion of the
proceeds from this class will go to Basque. You can
also purchase their CDs through CD
Baby, Amazon,
and through their site, basquemusic.com.
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*Please note that shoulderstand
is not appropriate if you have high blood pressure,
glaucoma, or neck injuries. If you choose not to perform
the shoulderstand sequence, you may lie on your back
with your legs extended up a wall (viparita karani)
during this sequence (at right) to receive the benefits
of an inversion. Lie on your back with your hips to
the wall and the legs extended up the wall. You may
also place a folded blanket under your hips to elevate
them slightly, and/or wrap a strap loosely around your
ankles to allow your legs to relax further. |
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Dynamic Vinyasa Yoga, 45 Minutes
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$8.00
U.S. (version
2)
44
minutes, level 2.
Overcome winter inertia with this strengthening vinyasa yoga
class when you're short on time. This is an intermediate-level
class, and while it can be modified for experienced level
1 students, it is not recommended for beginners. Please
make sure you are healthy and have sufficient knowledge of
yoga postures to follow audio cues before beginning. The class
includes some pranayama (breathwork), sun salutations, standing
poses, balances, backbends, seated poses, an inversion, and
shavasana (relaxation). |
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| Enjoy!
Here is a list of postures included in this routine: |
|
Child's pose (balasana)
Twisted child's pose (parivritta balasana)
Thunderbolt pose (vajrasana)
Optional: Hero's pose (virasana)
Lion's breath (simhasana)
Couch pose (paryankasana)
Downward-facing dog (adho mukha svanasana)
Upward-facing dog (urdhva mukha svanasana)
(Sun salutations)
Standing forward bend (uttanasana)
Lunge (anjanyasana) with twist and optional bhekasana
leg
Plank pose and yogic push-up (chattaranga dandasana)
Three-legged dog (downward-dog split) with calf raises
Crescent lunge with shoulder opener
Bowing warrior
Chair pose (utkatasana)
Warrior 1 and 2 (virabadrasana 1 and 2)
Reverse warrior
Side-angle pose (parsvakonasana)
Triangle pose (uttitha trikonasana)
Half-moon pose (ardha chandrasana)
Bound triangle pose (baddha trikonasana)
Optional: one-armed plank with hand behind back
Side plank pose (vasistasana)
Quarter moon pose
Garland pose prep/yogic squat (malasana)
Optional: Crow pose (bakasana)
Forward bend lifting leg out at 90 degrees to engage
the hip
Rotated chair pose (parivritta utkatasana)
Rotated side angle (parivritta parsvakonasana) with
optional bind
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Half lord of the fishes (ardha matsyendrasana) spinal
twist
Cow-face pose (gomukhasana) hip opener
Flowing cobra pose (bhujangasana)
Camel pose (ustrasana)
Seated forward bend (paschimottanasana)
Boat pose (navasana) and twisting boat pose with optional
breath of fire
Plough pose (halasana)*
Shoulderstand (sarvangasana)*
Deaf man's pose (karna pidasana)*
Supine twist (jathara paravartanasana)
Happy baby pose
Guided relaxation sequence
with shavasana: Music: "Kamehameha"
by Basque
|
|
A
NOTE ABOUT THE MUSIC:
I am very grateful to the New
York duo Basque for their beautiful musical
contribution to this project. |
Their aim is "to give
silence its place again in music -- create space and
let people's minds breathe." A portion of the
proceeds from this class will go to Basque. You can
also purchase their CDs through CD
Baby, Amazon,
and through their site, basquemusic.com.
|
|
*Please note that shoulderstand
is not appropriate if you have high blood pressure,
glaucoma, or neck injuries. If you choose not to perform
the shoulderstand sequence, you may lie on your back
with your legs extended up a wall (viparita karani)
during this sequence (at right) to receive the benefits
of an inversion. Lie on your back with your hips to
the wall and the legs extended up the wall. You may
also place a folded blanket under your hips to elevate
them slightly, and/or wrap a strap loosely around your
ankles to allow your legs to relax further. |
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