Ep. 79 Nourish the Culture of Your Body: A 90 min Level 2-3 Yoga Class

17 May

Copyright 2007 Alan D. Coogan, All Rights Reserved

It’s when we are about to loose something that we hold dear that we choose to step in fully to do something about it. Why is that? Why must we wait until the situation is dire before choosing to fully engage in our lives, our relationships, our environment, our bodies, our hearts, etc?

Move back into the culture of your body, cultivate it and grow it.

This was the theme of this week’s episode. Inspired by a conversation from one of my favorite podcasts Speaking of Faith . It was regarding manuscripts and the “monastic library that rescues manuscripts from across the centuries and across the world. And there are worlds in this place — on palm leaf and papyrus, in microfilm and pixels — stories of ordinary life as well as the rise and fall of civilizations….In their lives as in this work, the relevance of ancient manuscripts to people of the present and the cultural cargo of the past itself are revealed in a new light.” – Krista Tippet

I don’t have a particular affinity for manuscripts themselves, in fact I haven’t ever really thought about them, but after listening to this episode they were revealed to me as yet another expression of the sacred in the every day, and how there are so many many treasures that often times we overlook within our every day lives


The treasure that I speak about in class specifically is the treasure of our bodies, and the way that we loose sight of the beauty of it’s culture until it begins to unravel.

Step into the challenge of Truth and get Healthy

Keeping on this same topic, I am launching an in depth 3 part eCourse. I’ve had requests from the online yoga community, from my Pittsburgh yoga community AND from my own desire to create this. It employs empowering simple practices that you can incorporate toward your optimal health and wellness.

Everything You Need You Already Have
Learn How to Recognize, Cultivate and Sustain a Healthful Lifestyle: A Three Part Heart eMmersion

The first stage is all about turning inward and BREATHING! I’d loooove to have you join in. Space is VERY limited. I am only accepting 3-5 participants each time that I offer the program in order to make sure that I can truly serve you and your commitment. Learn all about it by clicking on the following link! It begins June 6th and goes until July 3rd.

Stage 1: Start By Breathing

Gifts for Elsie’s Yoga Class Podcast listeners!

Two awesome little presents for my online kula members!

One of them is a special coupon code from my newest show sponsor Prancing Leopard Organics. I’m THRILLED that they are giving this to you guys! The coupon code is mentioned on the podcast as I really want to honor those of you that have been my loyal students so listen up 🙂 So awesome!

The second is a FREE DOWNLOAD from the magnificent Donna De Lory. I am so honored that I get a chance to share the track Sanctuary with you guys from her latest album of the same name 🙂 Just click on the link below and snag away 😀

DOWNLOAD Sanctuary

It’s a beautiful track. I’m sure that you will enjoy it 🙂 If you are interested in more you are more than welcome to sign up for Donna’s mailing list HERE

Please feel free to join the community over at the Elsie’s Yoga Kula FB Page 🙂 plus, remember that I have a fancy pants yoga iPhone/iPod Touch Podcast app that rocks! If you buy the app you won’t even have to download the Sanctuary MP3 as you can simply download it straight from the app itself, plus, get the Prancing Leopard coupon code right away. How fun is that? It’s only $3.99 and it absolutely supports my endeavors to serve you more fully 😀

This week’s online yoga class is a Level 2-3 Class!!!


Wow! Long time coming no? Yes, finally a more advanced yoga class 🙂 I’ve finally grown my Pittsburgh Yoga Anusara community enough with the basics that I can now start to play a little more 😉 I hope you enjoy the class and the sequence!

This class was originally recorded at Yoga Matrika in Point Breeze on Monday evening May 10, 2010

The yoga posture sequence

Downward Facing Dog

Straight legged Lunge into Straight Leg

straight legged lungeparsvottanasana variation

Plank hold (bending elbows one inch)

Adho Mukha Svanasana

Uttanasana/Ardha Uttanasana x 3

uttanasanaardha uttanasana


Surya Namaskar A (Slow)

tadasanaurdhva hastasanauttanasana ardha uttanasana plank pose chattarunga dandasana cobradownward facing doguttanasana ardha uttanasanaurdhva hastasanatadasana

Sun Salutation A x 7 (Fast)

tadasanaurdhva hastasanauttanasana ardha uttanasana plank pose chattarunga dandasana cobradownward facing doguttanasana ardha uttanasanaurdhva hastasanatadasana



Crescent Pose/Crescent Pose Twist

Pavrita Parsvakonasana

Chattarunga Dandasana

chattarunga dandasana

Salabasana with arms interlaced behind the back

Crescent Pose/ Pavrita Parsvakonasana

Pavrita Parsvakonasana


plank pose chattarunga dandasana cobradownward facing dog


vashistasana prepvashistasana

Swaying Tree/Warrior III/Pavrita Ardha Chandrasana


Downward Facing Dog

Vrksasana in Vashistasana I variation

side plank yoga pose variation with tree pose

Vrksasana in Plank

Plank pose in yoga with Tree pose legs

Vrksasana in Chattarunga

Vrksasana in Cobra

Cobra pose variation with Tree pose legs in yoga

Adho Mukha Svanasana

Child’s Pose

Eka Pada Rajakapotasana Prep 1

Pigeon Prep

Pigeon with Thigh Stretch

Eka Pada Rajakapotasana with a thigh stretch

Downward Facing Dog

Uttanasana/Ardha Uttanasana

uttanasanaardha uttanasana

Urdhva Dhanurasana x 2

urdhva dhanurasana

Eka Pada Urdhva Dhanurasana




Agni Stambasana

Agni Stambasana

Easy Supine Twist


3 Responses to “Ep. 79 Nourish the Culture of Your Body: A 90 min Level 2-3 Yoga Class”

  1. femmesauvage May 18, 2010 at 9:27 pm #

    Hooray! I’m so excited to try this one, especially the vrksasana variations. I’ve been working on vashistasasana, too and i need the encouragement.

    • Elsie May 18, 2010 at 11:41 pm #

      Oh that whole Vashistasana Vrksasana sequence is one of my favorites to play with! Vashistasana is one of my ♥ poses 🙂 And doing Vrksasana legs in cobra, man does it feel yummy on my hips!


  1. Things I Love Thursday « Infinity Dancing Everywhere - May 27, 2010

    […] Elsie’s latest podcast! I used this for my personal practice yesterday. As before, i was challenged, entertained, and brought into my heart-space. And fell on my butt again, too – there’s a vrksasana variation of vasisthasana that’s super fun and very challenging! […]

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