Tag Archives: free yoga podcast

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

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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!!!

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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

Tadasana

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

Tadasana

Utkatasana

Crescent Pose/Crescent Pose Twist

Pavrita Parsvakonasana

Chattarunga Dandasana

chattarunga dandasana

Salabasana with arms interlaced behind the back

Crescent Pose/ Pavrita Parsvakonasana

Pavrita Parsvakonasana

Vinyasa

plank pose chattarunga dandasana cobradownward facing dog

Vashistasana

vashistasana prepvashistasana

Swaying Tree/Warrior III/Pavrita Ardha Chandrasana

Uttanasana

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

Balasana

Hanumanasana

hanumanasana

Agni Stambasana

Agni Stambasana

Easy Supine Twist

Episode 71: Agni in Body, Mind, and Breath A Level 1-2 75 min Yoga Class

15 Jun
Fire in the neighborhood

Fire in the neighborhood

The Power of Fire

Hunter and I got the opportunity to see fire at it’s most powerful, as it blazed across the street from our home. I was in awe of watching it burn. I had a visceral reaction to the flames, as I felt it’s strength and felt it’s power of destruction deep into my bones. As much as this fire was destroying the building across the street, I also new that it was transforming not only the building, but the entire neighborhood.

In Ayurveda, fire or Agni, is incredibly important. It is this fire that maintains and sustains optimal vibrant health…when it’s in alignment 🙂 Listen to this week’s yoga podcast and practice along to connect with your inner fire in body, mind and breath 🙂

Love the Feedback!

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This week’s Yoga Class Online is a level 1-2 75 min class

The Sequence of Yoga Poses in this week’s Yoga Podcast Episode are:

Balasana

Downward Facing Dog

Straight Legged Lunge into a Straight Front Leg x 3

straight legged lungeparsvottanasana variation

Plank

Salabasana

Lunge sequence on second side

straight legged lungeparsvottanasana variation

Plank

Chattarunga

chattarunga dandasana

Cobra

cobra

Downward Facing Dog

Uttanasana

Uttanasana/Ardha Uttanasana x 3

uttanasanaardha uttanasana

Tadasana

Surya Namaskar

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

Lunge/Crescent Pose (with airplane arms into the full pose)

Plank/Chattarunga/Plank

chattarunga dandasana

Downward Facing Dog

Plank/Chattarunga/Plank

chattarunga dandasana

Downward Facing Dog

Parsvakonasana

parsvakonasana prepParvakonasana with forearm on thighParsvakonasana

Virabhidrasana II

warrior II

Modified Parsvotanasana into Trikonasana

parsvottanasana variationtrikonasana

Standing Hip Opener

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

Skiers Pose into Uttanasana

Deep Lunge on Forearms/Pigeon

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

Setubandha x2

setubandha stage 1setubandha robot armssetubandha

Urdhva Dhanurasana

urdhva dhanurasana

Modified Supta Padangustasana

Easy Supine Twist