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Ep. 82: Stay Open, Learn, Choose the Highest and Share Level 2, 90 Min Yoga Class

10 Aug

YoGeek iPhone mudra, Polaroid, iPhone 4 yoga, iPhone 4 love

An iPhone 4 Yoga Class For Your Enjoyment!

And here I thought that I was going to get some time to be able to publish more episodes to you guys…in JULY.

Not so much, but alas! Here’s a yoga class to start the month off right! This one is close to my heart. It’s focus is all about the way we are swayed and often times misguided by what we see and hear all around us, especially the media. It is a call to take responsibility for our choice making and the way we go about making choices. The inspiration for this class came straight from all the hoopla around the iPhone 4 and its antenna issues.

If you happen to follow me on Twitter or are part of the Facebook Elsie’s Yoga Kula Community, you would know that I have an iPhone 4! Yipeeee! So I speak from my own experience with the device, and I’m totally loving it!

Given that I’m sure you have heard at least something about the whole antenna thing, so I sorta offer my 2 cents about it and wrap it around a yoga class.

What’s interesting about this theme is that it mirrored the hoopla around an article on my beloved teacher John Friend in the NY Times. If you haven’t already, please read the article, John’s response to the article PLUS Elephant Journal’s exclusive interview with John. Interesting how perspectives and opinions shift and change if you simply choose to step deeper into them 🙂 And move from your heart.

This week’s online yoga class

This yoga podcast class is a level 2 class, and if you have a yoga block in the house, please feel free to take it out and play with it during our backbends towards the end of class. I cut a bit of the class in the middle because I did a demo that doesn’t really work if you weren’t there so why put you guys through it 🙂 If you do hear references to it, or to another demo that I had a student do, just dismiss them. Pretend that you went to the bathroom during that part of the class!


The Yoga Class Sequence


Downward Facing Dog

Eka Pada Adho Mukha Svanasana Opening Hip

One legged Downward Facing Dog opening the hipOne legged Downward Facing Dog with crazy open hip

High lunge onto straight leg on the front leg

straight legged lungeparsvottanasana variation

Downward Dog


Bend elbows 3 inches

Crescent pose into Lunge Twist

Uttanasana x ardha uttanasana

uttanasanaardha uttanasana

Hands on hips shoulders up stand

Arms up interlace hands

Tadasana With Arms Interlaced Above the Head

Contrast shoulder loop

Big shoulder stretch

Surya namaskar x 2

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

Wide stance uttanasana with arms interlaced behind the back

Surya namaskar to Downward Facing Dog

Vira 2 into reverse vira

warrior IIreverse warrior


plank pose chattarunga dandasana cobradownward facing dog

Trikonasana/ ardha chandrasana/ trikonasana

Down dog

Trikonasana sequence


plank pose chattarunga dandasana cobradownward facing dog

Uttanasana/ardha uttanasana

uttanasanaardha uttanasana

Standing hip stretch

Standing Hip Stretch Front (shrub)Standing Hip Stretch (shrub)

Standing hip stretch into standing baby craddle


deep lunge with back leg straight

Deep Lunge with back knee on the floor deep lunge with forearms on the floor

ardha bhekasana

DD with knees bent for lower back adjustment

Pigeon with Thigh stretch

Eka Pada Rajakapotasana with a thigh stretch

Downward Facing Dog


hands of hips shoulders up stand up


setubandha with block in between the thighs

(optional into Urdhva Dhanurasana)

setubandha with block in between your shins

(optional into Urdhva Dhanurasana)

Urdhva Dhanurasana or Bridge pose

easy supine twist

Supta Padangustasana variation with bottom leg bent/straightening the bottom leg



EYK Episode 6: Newsletter, Inspiration and First Time in Yoga Class

19 Jul

Inspiration in Eka Hasta Bhujasana: Elsie's Yoga Kula Episode 6

Hello everybody and welcome to EYK episode #6!

Just in case you are a new listener, the Elsie’s Yoga Kula Episodes are all about community. There are times when I want share with you guys more than the few minute intro that my Yoga Class Episodes allow me 😉 This is where I share some of the feedback that I’ve gotten from you guys, plus answer some questions I get, or anything else that I desire to put out

Today’s episode has some inspiring feedback from you guys, PLUS and interview with my twitter buddy Scott from Boston who shares all about his experience going to yoga for the first time ever! Some pretty cool insights from his perspective.

This episode is brought to you by Elsie’s Yoga Class Podcast App for the iPhone and iPod touch, you can find it in the iTunes App Store for $3.99. The extra features for this episode of EYK is a snippet of one of my therapy workshops talking about What is Optimal Blueprint! So check it out you guys 🙂
listen here button

What’s in the Podcast?

Ep 81: Immerse Your Value into The Heart and HOLD! 85 min Level 2 Yoga Class

20 Jun

Elsie Escobar and Hunter Rose Miyan

The them for this class was inspired by this episode of Merlin Mann’s talk at Rutger’s University. Check out the talk. Not about yoga, but very yogic. I think he’s awesome.

Let it Go From Your Head and Drop In Your Heart

I know that if I asked you who or what you hold valuable and dear you could tell me without much thought. I’m sure that you’ve thought about how much your family, your homes, your friends, your culture, etc. means to you. I’m sure that now that I’ve brought your attention to this, you have a clear idea in your head and feel pretty strong about where you place your value.

The thing is, that we think about this too much. I mean that we keep that which we value in our thinking mind. We intellectualize much more than we internalize it, within our hearts. There is a level of detachment that comes with it. Yes, we love our family. Yes, we love our friends. Yes, we value our home. Here’s the question: Do your actions, from day to day, from moment to moment honor and abide by that higher intention? If we could graph our daily activity, and our daily thoughts, what truly takes up the majority of our days? What would it show?

I know that for me, my graph would show huge interaction with my cellphone and my ipod. It would also show me constantly checking my email, FB, Twitter, and stats. (Note the word checking, there is no actual engagement involved.) And these are my physical behaviours behaviors I am also guilty of being with my daughter and having my mind full of everything BUT my daughter. I think more about podcasts, blog posts and creating content on a daily basis than I think about my breath, my body and growing my relationship with those that I have said I hold valuable. There are countless opportunities to deepen relationships. There is enough time. I know that I tend to leak my energy in places, thoughts and actions that in no way deserve it. Unconsciously, through my thoughts and actions I am serving and cultivating less than optimal relationships.

The level of commitment and discipline required to sustain an optimal level of engagement and relationship in our lives is great. It requires that we choose, and choose again, always refining and clarifying moment to moment. We must sustain the focus throughout our days, slowly building a strong internal practice, that lets us be at once soft and steady.

As I became aware of this for myself, I had to share this. I know that I am not alone. My desire is to place what I value in my heart, not in my head. My desire is to engage and hold the sacred where it’s meant to be.

How about you? Do you observe your behaviors and thoughts serving and cultivating less than optimal relationships? In what ways to do abide by the Highest?

Start By Breathing

FYI! There’s a video towards the end of the post to supplement this episode 🙂

And speaking of the video…Thank you my dear and lovely sponsors Prancing Leopard Organics! The clothes that I’m wearing in the video are from them and I ADORE them 😀 Listen to the intro to this episode to get your coupon code for 15% off your purchase!

This episode’s online yoga class podcast is a Level 2 class.

This class was recorded at BYS Yoga Studio in Pittsburgh on April 29, 2010


The Sequence of Yoga Poses for this online yoga class:

Downward Facing Dog Hold

Uttanasana Hold

Downward Facing Dog/Eka Pada Adho Mukha Svanasana/Straight Legged Lunge

downward facing dogone legged downward facing dog with hips squaredstraight legged lunge


Hands on Hips Shoulders up and Stand up


Warrior II

warrior II

Prasarita Padottanasana

prasarita padotanasana



Prasarita Padottanasana with arms interlaced behind the back

prasarita padotanasana

Trikonasana/Ardha Chandrasana

trikonasana ardha chandrasanatrikonasana

Prasarita Padottanasana with option to hold the big toes

prasarita padotanasana

Tree Pose



Chattarunga Hold

chattarunga dandasana

Upward Facing Dog


Eka Pada Rajakapotasana

Pigeon Prep

Downward Facing Dog

Heel Sit

Supported Back Bend With 2 Blocks

restorative backbend with blocks

VARIATION Supported Supta Virasana With Blocks

Child’s Pose

Supported Supta Baddha Konasana

Supported Baddha Konasana


EYK 5: Interview With Donna De Lory, Inspiring Yoga Books and West Africa

8 Jun

donna de lory sanctuary

Hello everybody and welcome to EYK Episode 5!

listen here button

Just in case you are a new listener, the Elsie’s Yoga Kula Episodes are all about community. There are times when I want share with you guys more than the 5-7 minute intro to my Yoga Class Episodes will allow me 😉 This is where I share some of the feedback that I’ve gotten from you guys, plus answer some questions I get, or anything else that I desire to put out. As with Episode 4 of EYK, this episode also has an interview!

This episode is brought to you by Elsie’s Yoga Class Podcast App for the iPhone and iPod touch, you can find it in the iTunes App Store for $3.99. I’m finally being more digilent at making sure that I do add the extra content to the app, so if you look at the extras, you’ll find a PDF of the class sequence, and for this one, a free MP3 from our guest Donna De Lory 🙂 Have you had a chance to check out her music? Well if you haven’t I’m going to intersperse her music from her latest album Sanctuary throughout our interview. She is a FASCINATING woman. I cannot wait to share her story with you guys. Did you know that she worked with Madonna. THE Madonna, on tour…for many years? Pretty cools stuff…

I’ve been using her music before my public classes and during my private sessions. I love the way it lingers in the background and inspires and yet stays out of the way. My FAVORITE track on the album is called Bathe in These Waters. It gets me every time!

Virtual Yoga Student Feedback and Questions

Along with this interview I I’ll be reading some feedback from you lovely folks and address some questions so that everyone may benefit!

So listen to the full episode! It’s 58 min long 😀

Also a little reminder: Give it up for my awesome sponsors Prancing Leopard Organics 🙂 Their clothing is off the hook. If you haven’t had an opportunity to check out some of their stuff, DO IT! I’m also in the process of getting a few more reviews out there letting you know about some other pieces from their line. I ADORE their stuff! And special for you all….You guys get a 15% coupon code at checkout by using the coupon code that I mention on the podcast!

Speaking of reviews…like I mentioned before, I’m going to be doing more and more of them, and I would love to include you guys in the whole thing! Soooooo, if you have a favorite yoga mat, yoga prop, yoga clothing, that you adore please submit a review! I have a little form that you can submit OR you can use the form as a guideline, write your own thing and send it one in! eyogaclass (at) gmail (dot) com.
listen here button

Links mentioned in this episode:

Donna De Lory’s Website (you can subscribe to her email list there for her upcoming shows)



Yoga From The Inside Out: Making Peace with Your Body Through Yoga – Christina Sell

Christina Sell’s Blog

Living Your Yoga: Finding the Spiritual in Everyday Life- Judith Hanson Lasater

Meditations from the Mat: Daily Reflections on the Path of Yoga- Rolf Gates and Katrina Kenison

Waking: A Memoir of Trauma and Transcendence- Matthew Sanford

Dave Stringer

Rod Stryker

The Boddhi Tree Bookstore

Donna De Lory’s Upcoming Concert Dates:

Saturday, June 12th, 2010 8:00 PM

Benefit for Jason Frahm
Exhale Center for Sacred Movement
245 South Main Street
Venice, CA 90291
310 450 7676
Price: $25 Suggested Donation

Wednesday, July 7th, 2010 3:30 PM

Lilith Fair
Cricket Wireless Amphitheatre
San Diego (Chula Vista), CA
For tickets go to:

Saturday, July 24th, 2010 2:30 PM

Lilith Fair
Molson Canadian Amphitheatre
Toronto, ON
For tickets go to:

Thursday, July 29th, 2010 5:00 PM

Music Festival and Yoga Retreat
Squaw Valley
North Lake Tahoe, CA
July 29-August 1st, 2010.
More information to come!

Thursday, September 9th, 2010 3:00 PM

3-Day Kirtan Festival
Bhakti Fest
Twenty-Nine Palms Highway
Joshua Tree, CA 59700
Bhakti Fest is a three day music festival celebrating devotion
through chanting, yoga, meditation and community, September 9-12th

Thank you tons for listening every body. I hope that this was at minimum helpful to you in some way. If you have any questions, problems or feedback please feel free to email me at eyogaclass (at) gmail (dot) com or call me 310 651 6238!!! I LOVE to play some voice feedback from you guys!!!

If you do have a chance please head on over to iTunes and review the podcast or the podcast app. I cannot tell you how much it helps to keep the podcast visible. Oh and while on the subject of reviews…I got a pretty negative one the other day…It was kinda sucky, but hey, it happens and it really taught me a bunch, which I wrote in a blog post.

Looking forward to hearing from you and already editing Episode 81! It’s gonna be an awesome class 😉 Bye bye!