Posted in yoga

Yoga for the Week of October 14th: Free Flow, Balancing Duality.

This from Kia Miller:

A meditation to help with stress and a state of mental duality…balances the tatvas (the elements)  in the body: earth, air, fire, water, ether…when they are out of balance it’s easy to be drawn into a state of duality, of right and wrong, feeling stuck in the middle of two places…this pushes us toward balance

1 Long inhale thru the nose: creates a sense of endurance and calmness.

8 Short exhales through the mouth:  stimulates parasympathetic system, calm and expansive.  Assists the process of release. Also stimulates pituitary gland which is the seat of our intuition, our neutral mind.

Note:  not Breath of Fire (no inhale inbetween short exhales).

Mudra:  all fingers touch lightly.  Thumbs press to chest.  Dishti:  Eyes to tip of the nose:

Free Flow from Clare Missingham:  Designed to switch up our yoga habits.  Pay attention to your reactions.

2-4 Suryva Namaskar


Uttanasana with non habitual fingers interlaced overhead

  •  Virabhadrasana 1  Start with Left Foot.
  •  Parivrtta Parsvakonasana (revolved side angle)
  •  Plank Pose
  •  Vasisthasana

Prasarita Padottanasana with non habitual fingers interlaced overhead

Vatayanasana (horse stance) with Garudasana Arms.  Sway 6 times

Ardha Ustrasana (half camel…one arm overhead)…dont twist hips


  • 3 legged dog
  • Pigeon pose
  • Revolved pigeon pose

Vikasitakamalasana (blossoming lotus pose…cross ankles wrap wrists underneath, lotus mudra


Siddhasana (adept’s pose) opposite of first time.

Add ons:  “Baby Love” from Jane Austen

Virasana with Goddess Arms

One-sided squats (start on all fours, bring one foot forward, move arms, lower without tucking pelvis

Polar Bear (forearms on floor forward)

Horse pose with Goddess arms






Maria Young Ace Certified Personal Fitness Trainer, Experienced Registered Yoga Teacher (500) Independent Contractor providing the following services: Office Management, Bookkeeping, Web Design, Marketing and Instruction in Yoga and Martial Arts for children and adults. Black Belt, 4 year program, LockBoxing. Maria studied under Erik Lee and won Grand Champion at the Kuk Sool Tri-State Tournament in 2006. Experience Certified Yoga Instructor: 700 hour level. At Piedmont Yoga, Maria’s main instructors were Richard Rosen, Rodney Yee, and Clare Finn. To them she is eternally grateful. Richard Rosen, founder Piedmont Yoga Studio & editor of Yoga Journal says: “Among the 30...students Maria was always among the more assiduous and adept.  If you’re thinking of adding Yoga instruction to your program, then I highly recommend Maria for the job.” College: CSULB: B.A. English Literature, UC Berkeley: M.A. Comparative Literature