60 minute asana sequence

Savasana
Reclined Pigeon
90 degree straight leg crunches x 10
Garudasana Crunches x 10
Rock & Roll
Navasana Pilates core extension & contraction x 10
vinyasa
Dolphin
Surya A
Surya A w/ core extensions & Vashistasana x 2
Surya B
*Udhva Hastasana
*Utkatasana
*Uttanasana
*Ardha Uttanasana
*Plank
*Chatturanga
*Urdhva Mukha Sivasana
*Adho Mukha Sivasana
*Anjaneyasana
*Ardha Hanumanasana
*Lizard
*Pyramid
*vinyasa
*Ardha Uttanasana
*Uttanasana
*Utkatasana
*Urdhva Hastasana
vinyasa
*Virabhadrasana 2
*Parivrtta Virabhadrasana
*Parsvokonasana
*Trikonasana
*Parivrtta Parsvokonasana
vinyasa
*Virabhadrasana 1
*Virabhadrasana 3
*Adha Chandrasana –> Chapasana
*Virabhadrasana 2
vinyasa
*Utkatasana
*Garudasana
*Standing Splits
*Gomukhasana
*Adho Mukha Sivasana
*Eka Pada Rajakapotasana
Seated Wide Angle variations
Baddha Konasana
Setu Bandhasana
Ananda Balasana
Reclined Spinal Twist
Savasana
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60 minute asana practice: The Kitchen Sink

Sukhasana Circles
Cat/Cow (focus on spinal curve and belly to spine)
Thread the Needle shoulder opener
Virasana (mod. toes tucked under)
Willow x 3
Balasana
Urdhva Mukha Sivasana
Adho Mukha Sivasana 
Core Extensions
Vashistasana
Chatturanga
Bhujanghasana
Salabhasana
Adho Mukha Sivasana
Utkatasana mod. Anjali Mudra
Supta Garudasana isometric press
Garudasana Crunches
 
Utkatasana (mod. fingers interlaced, palms out)
virasana 
Chatturanga 
Bhujangasana
Adho Mukha Sivasana (jump forward on shins)
Ustrasana (mod. hands on mat)
Chatturanga
Urdhva Mukha Sivasana
Adho Mukha Sivasana
 
Uttanasana
Utkatasana
Malasana
Crescent Stretch
Uttanasana
Ardha Uttanasana 
Plank
Urdhva Mukha Sivasana
Adho Mukha Sivasana Splits
Praying Mantis Plank
Adho Mukha Sivasana splits
Anjaneyasana
Virabhadrasana Lunge w/ hands clasped overhead, step knee in, fold forward, fingers to toes, belly to spine
Virabhadrasana lunge
Adho Mukha Sivasana
Uttansana
Ardha Uttanasana
Tadasana
 
Uttanasana 
Ardha Uttanasana
Plank
Urdhva Mukha Sivasana
Adho Mukha Sivasana Splits
*Virabhadrasana 1
*Virabhadrasana 1 w/Garudasana Arms
*Virabhadrasana 2
*Humble Warrior w/shoulder opener
vinyasa
*Utkatasana
*Garudasana
vinyasa
*Adho Mukha Sivasana
*Eka Pada Rajakapotasana
Dhanurasana
Vishnu’s couch
Setu Bandhasana w/foot pressing into opposite thigh
Setu Bandhasana x 2
Winshield Wipers
Supta Paschimottonasana
Ananda Balasana
Reclined Spinal Twist
Savasana

All about the Muffin Top….

Savasana with Belly Breathing
Reclined Pigeon
Leg Lifts/Lowering 30% 3 times
Isometric thigh/core work
Navasana
Cat/Cow
Thread the Needle
Surya Namaskara A x 2
Surya Namaskara B 
Balasana
*Adho Mukha Sivasana
*Core Extensions
*Vashistasana
*Dolphin Plank
vinyasa
*Virabhadrasana 2
*Parsvokonasana mod. forearm to knee
*Anjaneyasana
*Ardha Hanumanasana
*Parivrtta Pasvokonasana mod. Anjali Mudra
vinyasa
*Virabhadrasana 2
*Parivrtta Virabhadrasana
*Parsvokonasana
*Trikonasana
*Parsvatonoasana
*Parivrtta Trikonasana
vinyasa
Salabhasana x 2
Dhanurasana x 3
Balasana
Sukhasana Twist
Marichyasana
Janu Sirsasana
Paschimottonasana
Baddha Konasana
Reclined Twist
Savasana

Strengthen your foundation: 90 minute core & quad asana sequence

Bitilasana/Marjaryasana
<Tabletop extensions – opposite arm/leg
<Tabletop Scorpion – opposite arm/leg
<Thread the Needle Shoulder Opener
Balasana
Sukhasana Twist
suspended leg crunches
Garudasana Crunches
Baddha Konasana Crunches
Setu Bandhasana
Rock'n'Roll
Navasana

vinyasa

Urdhva Hastasana
Uttanasana
Ardha Uttanasana
<virabhadrasana 1
<knee in/lunge forward
<Crescent stretch
<Cresent Lunge
<Revolved Side Angle Lunge
<Standing Revolved Lunge
<Parsvottonasana
Ustrasana variation seated
Plank
Chatturanga
urdhva Mukha Sivasana
Adho Mukha Sivasana
Uttanasana
Ardha Uttanasana
Urdhva Hastasana

vinyasa

Crescent
utkatasana
Malasana
Uttanasana
Ardha Uttanasana
<Anjaneyasana
<Cresent Lunge
<Lizard
<Eka Pada Rajakapotasana 2 (Pigeon Quad Stretch)
<Ardha Hanumanasana
<Dolphin
<Dolphin Plank
<Ustrasana variation seated
<Adho Mukha sivasana
<Vasisthasana
<Bhujanghasana
<Adho Mukha Sivasana
Ardha Uttanasana
Padangusthasana
utkatasana
Urdhva Hastasana

vinyasa

<Adho Mukha Sivasana
<Eka Pada Rajakapotasana
<Eka Pada Rajakapotasana mod. revolved heart opener

vinyasa

Virabhadrasana 2
Parivrtta Virabhadrasana
Parsvakonasana
Trikonasana
Ardha Chandrasana
Virabhadrasana 3
Urdhva Prasarita Eka Padasana (Standing Splits)
Gomukhasana

vinyasa

Salabhasana
Ardha Bhekasana
Balasana
Malasana
Baddha Konasana
Janu Sirsasana
Parivrtta Janu sirsasana
Purvottonasana
Upavistha Konasana
Windshield Wipers
Reclined Spinal Twist
Savasana

Femininity vs. Masculinity and your deepest desires

I had an interesting conversation with a friend the other day. We were talking about what things we desire out of a relationship, both physically and emotionally, what things our partners do to make us feel a certain way.  It was interesting because when you talk about what you ‘desire’ it automatically seems physical.  While that was part of the conversation, it was mostly mental/emotional.  I realized some things that I regret. 

One of the things that I recently realized that I desire is to not have to be tough, to be sweet and kind. I’m so tired of being tough and strong. I associate those things with masculinity, being tough.  At my day job, I don’t feel I can be very girly or feminine. I have to be smart and analytical and logical and tough to be taken seriously. I have to suppress any sexuality, essentially being asexual, in my job. I don’t think that’s a positive or holistic way to live your life.  And I think that has spread out into other areas of my life. I desire to let the femininity take over completely, let go of the masculinity.  Let someone else have the masculinity completely overtake them, and then those two opposites come together. Like yin and yang I guess.  I’m not trying to say that being feminine means being not being strong or tough, I know some very strong women.

My friend responded that he loved unbridled, unashamed femininity.  This open femininity strengthens and masculinizes him.  The two opposites meeting and melding and playing off each other. The openness and intimacy and trust are what makes him feel very masculine. When a woman trusts him that he will hold her heart sacred for what it is, that he won’t abuse or toy with her emotions, it allows him to fully express his own desire and masculinity.  That in those two opposites they are completely present, mentally, physically, emotionally.  And she gives herself to him completely, just like he gives himself to her completely, letting the joy and playfulness of two open, loving hearts that are unafraid of judgment or rejection fulfill them.. His significant other is a lucky woman.  The give and take of the two opposites, and letting those opposites take you, are what make us feel energized.  

When we were talking about this, it made me so sad to realize that there was a person that I love very deeply, who desperately wanted this, and I was too scared to give him that.  Too scared to let go of the toughness that I had accumulated and had become such a part of my professional life. I was scared that by giving in to that desire, I would lose myself.  In the end I lost myself anyway. I literally felt my heart sinking when I realized this. I’m so sorry I couldn’t do this, in a way I can’t possibly convey. 

Daring

To dare is to lose ones footing momentarily. To not dare is to lose oneself.
Soren Kierkegaard

Today I was daring. I stopped my procrastination, my laziness and did something that was a long time coming. But even though it was daring, and pushed me forward on a path I want to go down, I still wonder, which “me” is this path bringing me towards? Is it the right me?