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[namastenerd]

To know my company @splunk takes wellness for its #splunkconf attendees seriously, warms my heart. Come practice daily 630a & 1p and begin the change #yoga #vinyasa (at Walt Disney World Swan and Dolphin)

[namastenerd]

The room is ready. 6am. Yoga at Splunk FY17 Sales Kick Off. #namastesplunkers #yogastrong (at The Cosmopolitan of Las Vegas)

[namastenerd]

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How to make awesome pasta with no water, no noodles, super fast, so yummy. #veggienoodleco #austin #nocloggedarteries #vegan

[namastenerd]

Being a yoga teacher, I got to say is pretty awesome because you're around people that are so in touch with their hearts. When you need them they're there for you. I walked out of yoga class today and some of my good Yogi friends showered me with some wonderful flowers and a whole bunch of hugs. I miss my mom. Thanks for being there for me #yoga #hotvinyasa (at Life Time Fitness - Austin South)

[namastenerd]

Your presence has been requested in Room 308 at 630a, 1p and 5p. #splunkconf attendees come take a journey inward. #yoga #vinyasaflow #splunkninja #wellness (at Splunk .conf2015 at MGM Grand Las Vegas)

[namastenerd]

LPYoga Vinyasa* - 9/12/2015 - Life Time Fitness, Austin, TX

Here in Austin, sometimes it seems like summer never ends.  While I think we’re getting out of the 100′s and some of the 90′s, inside the Yoga Studio we like to keep a nice 94F.  Today’s theme was centered around “you are the student and the teacher, you are the beginning and the end, you are all at once”

Notes and playlist below.

1. Arrive on your mat:

Seated Meditation

If you happen to practice this at home, notice where you’re at, how your body feels in this moment

2. Begin breathing

Arms overhead (inhale)

Side twist to right (exhale)

Keep this going organically for 10 breaths, awakening your body.. do this on each side

3. Warmup “A” - 5-6x

Forward fold

Arms all the way over head at standing

Grab left wrist, pull up—side bend to the right

Arms all the way over head at standing

Grab right wrist, pull up—side bend to the right

Arms all the way over head at standing

Forward fold

Halfway lift

Release Hands to mat

(vinyasa) is these three poses, a respite (cleaning & cooling) from the asana.

[exhale] Chaturanga (half pushup), (every time, add an extra pushup here)

[inhale] Upward Facing Dog,

[exhale] Downward Facing Dog After “Warmup A” is finished:

meet in a downward facing dog, then make your way to a strong high plank, lower half way down for 5 breaths, then finish your vinyasa.

4. Warm up “B” - 5x

Chair (Utkatasana)

Forward Fold

Halfway Lift

(vinyasa)

On the left and right side successively:

Right Leg Rises

Low Lunge

Dragonfly

Half Moon

(vinyasa)

5. Warmup “C” - “The Flow” - for 2-4 songs depending on speed. I cue three times, students flow on their own, building the choreography one section at a time.

Right Leg Rises

Right Knee to Right Elbow

Right Leg Rises

Right Knee to Left Elbow

Low Lunge

Crescent Warrior

Eagle (2 crunches)

Airplane with Eagle Arms

(vinyasa)

Land foot,”tribal walk” to the back of your mat

Extended Side Angle

Utkatasna (Chair Pose)

Standing Split

Elevated foot to back of mat

...and then it just... keeps going.  NO VINYASA.. or add one in if you

(vinyasa) 

6. Core and Burn

Core (1 song) 

Mountain Climbers - 35

High Plank - 10 breaths

Chaturanga (half pushup) - 5 breaths

(do this sequence 3 times)

(Bridge pose to counter your core work)

Burn (1 song) 

Crescent Warrior (bring knee down and then up) - Hold for 2 minutes

(Vinyasa), then repeat on your left side

7. Restore and Rest:

Pigeon Pose

Spinal Twist

Happy Baby

Enjoy your day.

Namasté

[namastenerd]

One hell of a good Plant Burger here. Freaking fantastic. #vegan #plantpowered (at The Plant)

[namastenerd]

The calm before the storm. #hot vinyasa #teacher #Yoga 11am Sunday's. (at Life Time Fitness - Austin South)

[namastenerd]

Selecting and cutting roses in the backyard is a very calming activity. Seems to be a natural behavior in your 40's. Gets you in touch with the beauty of nature.

[namastenerd]

LPYoga Vinyasa* (95F) - 6/7/2015 - Life Time Fitness, Austin, TX

Being back in the yoga studio seems to be the right place for our tribe lately.  Its hot enough, quiet enough, and a bit more intimate than Studio 1.  While it can only accommodate about 40 people.  We do the best we can.

Notes and playlist below.

The six stages of today’s class were:

1. Arrive on your mat: 

Childs Pose

If you happen to practice this at home, notice where you’re at, how your body feels in this moment

2. Begin breathing

(exhale) Childs Pose

(inhale) Modified Upward Facing dog (press in to your palms, come all the way forward with straight arms, balance on your knees and give yourself a nice backbend 

–repeat this about 5x to get your breath and body linked up.

Keep this going organically for 5-10 breaths, awakening your body.

3. Warmup “A” - 5-6x

Forward fold (jump up with wide legged stance)

Left arm grabs right ankle or thigh

Right arm rises - twisting looking up

Hand down forward fold

Right arm to left ankle

Left arm rises - twisting looking up

Forward fold

Arms all the way over head at standing

Hands to Heart Center (samasthiti)

Forward fold

Halfway lift

Release Hands to mat 

(vinyasa) is these three poses, a respite (cleaning & cooling) from the asana.

[exhale] Chaturanga (half pushup), (every time, add an extra pushup here)

[inhale] Upward Facing Dog,

[exhale] Downward Facing Dog After “Warmup A” is finished:

meet in a childs pose.

4. Warm up “B” - 5x

On the left and right side successively:

Chair (Utkatasana)

Chair twist - prayer hands right

Chair

Chair twist - prayer hands left

Chair

Forward Fold

On the left and right side successively:

Right Leg Rises

Low Lunge

Dragonfly

Half Moon

Airplane with prayer hands

(vinyasa)

5. Warmup “C” - “The Flow” - for 2-4 songs depending on speed. I cue three times, students flow on their own, building the choreography one section at a time.

Right Leg Rises

Dragonfly

Vasistasana (Side Plank)

Low Lunge

Half Moon

Curtsy Bow

(vinyasa)

Dancer

Star (side of mat)

Hands behind back clasped, look up, open heart

Forward fold

Pivot to back of mat, Warrior A with Bound Hands

Humble Warrior

(vinyasa)

Chair

Lower all the way down on to your tailbone

Navasana (up/down twice)

Roll back to Halasana Plow

Shoulder Stand

Cross your legs

Roll forward, plant your hands

(vinyasa) 

6. Core and Burn

Core (1 song) 

Plank Pose

Forearm Plank

(10 x)

Roll over on to your back

Bicycles

(do this sequence 3 times)

(Bridge pose to counter your core work)

Burn (1 song) 

Downward Dog

Dragonfly

Vasistasana (Side Plank)

Low Lunge

Curtsy Bow

(Vinyasa), then repeat on your left side

7. Restore and Rest:

Janusirsasana A

Spinal Twist

Savasana

Enjoy your day.

Namasté

[namastenerd]

Apple Cinnamon Cheerio's (fortified with B12 so I get the teeny amount of B12 your body supposedly needs), blueberries, blackberries, coconut milk. #plantpowered #vegan #crueltyfreebkfst

[namastenerd]

On Sunday Floody Sunday in Austin, the only antidote was to make a roasted tomato soup, with fresh roasted garlic on fresh bread. #rawvegannotgross #plantpowered

[namastenerd]

LPYoga Vinyasa* (95F) - 5/9/2015 - Life Time Fitness

Lately we’ve got a union of opposites in Austin; one minute its sunny, the other its raining cats and dogs--kind of a mirror to yoga one might say.  Of course that sun and rain is balanced by an ever-so-delightful blanket of humidity.  Makes for one heck of a heated yoga class for sure.   Y’all flowed quite naturally today.  Excellent work

Notes and playlist below.

The six stages of today’s class were:

1. Arrive on your mat: 

Childs Pose

If you happen to practice this at home, notice where you’re at, how your body feels in this moment

2. Begin breathing

Half camel on each side.

(inhale, right hand comes to heel from childs pose, raise up on to your knees, arch your back, left hand reaches up and back)

(exhale, back to childs pose)

(inhale, left hand comes to heel from childs pose, raise up on to your knees, arch your back, right hand reaches up and back)

(exhale, back to childs pose) --repeat this about 5x to get your breath and body linked up.

Keep this going organically for 5-10 breaths, awakening your body.

3. Warmup “A” - 5-6x

Forward fold

Arms all the way over head at standing

Wrap right hand around your back, maybe it comes to your left hip, look to the right, twist.

Arms all the way over head at standing

Wrap left hand around your back, maybe it comes to your right hip, look to the left, twist.

Arms all the way over head at standing

Forward fold

Halfway lift

Release Hands to mat 

(vinyasa) is these three poses, a respite (cleaning & cooling) from the asana.

[exhale] Chaturanga (half pushup), (every time, add an extra pushup here)

[inhale] Upward Facing Dog,

[exhale] Downward Facing Dog After “Warmup A” is finished:

meet in a childs pose.

4. Warm up “B” - 5x

On the left and right side successively:

Chair (Utkatasana)

Crescent Warrior Lunge

(vinyasa)

5. Warmup “C” - “The Flow” - for 2-4 songs depending on speed. I cue three times, students flow on their own, building the choreography one section at a time.

Right Leg Rises

Bend knee, stack hips, flip your dog.

1/2 wild thing

Flip dog back over to 3 legged dog

Pigeon

Quad stretch in pigeon (hand grabs opposite foot)

Navasana (boat pose) to “low boat” 2x

Cross your legs, jump back to high plank

(vinyasa)

This time when you cross your legs, jump back to Downward Facing Dog

Right Leg Rises

Step through to Warrior A

Pivot your body 180 degrees to the back of your mat and end up in a nice deep...Warrior A facing the back of your mat

Airplane Pose (Warrior C)

(vinyasa)

Half Moon Pose

Revolved Half Moon

(vinyasa) 

6. Core and Burn

Core (1 song) 

3-4 minutes of bicycle crunches to the beat

(Bridge pose to counter your core work)

Burn (1 song) 

Crescent Warrior Lunge - 30 sec

Virabhadrasana III or “C” - Airplane Pose -  2 minutes

(Vinyasa), then repeat on your left side

7. Restore and Rest:

Baddha Konasana

Supta Baddha Konasana

Savasana

Happy Mother’s Day 2015.

Namasté

[namastenerd]

Finished leading an amazing group of yogi's in hot vinyasa yoga. Now it's time for me to get my stretch on in Jeff's power yoga class #yoga #ahimsa (at Life Time Fitness - Austin South)

[namastenerd]

My little yoga gear wagon. Headed to Studio 1 #hotvinyasa #togateacher (at Life Time Fitness - Austin South)

[namastenerd]

Put on a lululemon repetition short sleeve today under my Brazilian Jiu-Jitsu gi, worked awesome. I almost always wear Lululemon gear in jujitsu. It breathes, wicks sweat, and it's the same stuff I use for yoga. Same garment multiple purposes #awesome. My children and I Carlson Gracie-trained instructor and friend Joâo Crus. #brazilianjiujitsu #yogastrong (at Joao Crus Brazilian Jiu-Jitsu)

[namastenerd]

LPYoga Vinyasa* - 95F - Life Time Fitness - 4/10 & 4/11/2015

Today we through a lot on the wall, and all of it seemed to stick.  A bit more complex flow, but everyone seemed to be in to it.  Keeping the mind on your yoga keeps it off whats going on outside the room.  For just one hour, this mind and body is yours.

Notes and playlist below.

The six stages of today’s class were:

1. Arrive on your mat: 

Childs Pose

If you happen to practice this at home, notice where you’re at, how your body feels in this moment

2. Begin breathing

Half camel on each side.

(inhale, right hand comes to heel from childs pose, raise up on to your knees, arch your back, left hand reaches up and back)

(exhale, back to childs pose)

(inhale, left hand comes to heel from childs pose, raise up on to your knees, arch your back, right hand reaches up and back)

(exhale, back to childs pose) --repeat this about 5x to get your breath and body linked up.

Keep this going organically for 5-10 breaths, awakening your body.

3. Warmup “A” - 5-6x

Forward fold (jump up with wide legged stance)

Malasana Squat

Forward fold

Arms all the way over head at standing

Side bend to right

Arms all the way over head at standing

Side bend to left

Arms all the way over head at standing

Forward fold

Halfway lift

Release Hands to mat 

(vinyasa) is these three poses, a respite (cleaning & cooling) from the asana.

[exhale] Chaturanga (half pushup), (every time, add an extra pushup here)

[inhale] Upward Facing Dog,

[exhale] Downward Facing Dog After “Warmup A” is finished:

meet in a childs pose.

4. Warm up “B” - 5x

On the left and right side successively:

Chair (Utkatasana)

Chair twist - prayer hands right

Shoot leg back to full prayer twist

(vinyasa)

5. Warmup “C” - “The Flow” - for 2-4 songs depending on speed. I cue three times, students flow on their own, building the choreography one section at a time.

Right Leg Rises

Bend knee, stack hips, flip your dog.

1/2 wild thing

Flip dog back over to 3 legged dog

Fallen Triangle

3 legged dog

Crecent Warrior

Crecent Warrior Twist

Praying Mantis

(vinyasa)

Revolved 1/2 moon

Curtsy Bow

1/2 moon

5 pointed star (facing side of mat)

Hands behind back (clasp)

Pull down, look up, open heart

Forward fold (prasarita paddatonasana C)

1/2 lift, release grip, Tribal walk to back of mat

Meet in a low lunge

(vinyasa)

Dragonfly

Standing Split

Knee behind foot, sit down on hip

Twist to the left, hook elbow outside

Navasana (high boat) to Low boat (2x)

Cross your legs, plant your hands, jump back to plank

(vinyasa) 

6. Core and Burn

Core (1 song) 

Plank Pose

Knee to Elbow (hold)

Knee to Opposite Elbow (hold)

(2x)

Chaturanga (1/2 pushup)

(do this sequence 3 times)

(Bridge pose to counter your core work)

Burn (1 song) 

Malasana Elevators.  Start in malasana, raise up 6 inches at a time, when at top, go down 6 inches.  Spread the duration of this exercise through one song.

(Vinyasa), then repeat on your left side

7. Restore and Rest:

Janusirsasana A

Spinal Twist

Savasana

.Enjoy your day.

Namasté