I am teaching a great yoga class with live music played by the talented Steve Gold. Save the date for December 20th 2013 from 6:30 to 8 pm at Bindu Yoga Studio in San Diego CA.
This will be an amazing class you don’t want to miss specially if you never have taken a class with live music. Steve Gold is one of my favorite musicians and his voice will transport you into a state of bliss as I guide you into a slow meditative and empowering vinyasa class.
Come ready to open your heart, dive deep into your own divinity and be inspired by Steve’s beautiful songs.
Space is limited and we are expecting to be sold out. Reserve your spot today by registering here
I am honored to be an ambassador and support an amazing non profit organization called Yoga Gives Back.org.
Dallas will be part of a Global Campaign by hosting a donation class that I will be teaching November 15th at 4:30 pm at Inspire Yoga Studio. This class is to raise funds for Yoga Gives Back’s “Thank you Mother India 2013 Global Campaign” 100% of the proceeds goes raised in class will help this cause that creates micro loans for women and educational funds for children in India.
I am so GRATEFUL for the generosity of some amazing people that are donating items or their time for this donation class.
The talented Sandra Lynch will be taking pictures of the event as requested by Kayoko Mitsumatsu the founder of this wonderful organization! The beautiful Nancy Nelson will be helping me that day with admin stuff, Norma Cihak offered to donate a beautiful bracelet in addition to Ahnu Footwear’s pair of shoes and Asha Patel Designs beautiful necklace.
All of these items will be raffled after class. Any donation is truly appreciated but with a minimum of $20 donation you will be entered for a chance to win one of these amazing prices… You can make a donation anytime at Inspire Yoga or ar Yoga Gives Back.org website. Just make sure to let them know your donation goes to support Adri Kyser’s fund raise so I can entered you in the Raffle.
For more information about this cause you can watch this amazing video.
Let’s make a positive difference in the world and let’s help those in need.
This is a fun transition between two arm balances that I like to play with… Eka Hasta Bhujadana or Elephant Trunk pose to Astavakrasana Flow. Be safe, have fun, inspire and SHINE on!
1- Start in a seated and cradle your shin. Rock side to side to warm up the hip in external rotation.
2- Work your calf towards the top of the shoulder. The higher it goes the easier the pose will be.
3- Plant the hands on the ground a little forward of your hips. Press the leg over the shoulder down as you actively press into the hands. Round your back while activating your core and let your hips shift back.
4- Once your hips lift off the ground play with lifting the bottom leg away from the ground too. To start bending the bottom leg will make it easier since straight leg is more challenging.
Advance Otions/ Transition to Astavakrasana
1- Bend straight leg and cross your ankles and hook your feet
2- Bend the elbows and while shifting your legs to the side. Keep hugging your arm with inner thighs and
Take a look at this short video where I show you a step by step on how to get into bakasana suitable for beginners. The use of a block will help you find more height helping you get your hips higher and into your shoulders.
1- Squat down coming up onto the balls of your feet. Separate your knees and place your hands down onto your mat. Fingers spread wide, hands are shoulder width distance apart. Try to get your knees to the outside of your armpits. If you have trouble, try standing on a block to help get your knees higher.
2-Gazing slightly forward… Start to lean forward, bending your elbows and bringing your butt up. At this point, knees can stay slightly to the outside of your arms or you can place your knees directly onto your triceps. In either case, thighs and elbows will squeeze in toward the midline. Round your upper back.
3-Continue to lean forward until you come up onto your tippy toes.
4- Slowly try to pick up one foot at the time, hugging the heel toward your bottom. If you feel steady, try to bring both feet up. Continue to squeeze in and round your upper back! If you cannot bring both feet up just practicing one foot at the time.
5-Slowly release down and take child’s pose.
a) Bring both feet up at the same time. b) Work on straightening the arms. c) from crow go to tripod headstand back to crow
As always please let me know if you have any questions!
Here is an easy to follow and quick video that shows how to enter and exit tripod headstand. I break it down step by step so you can too go upside down…
Option 1: Place head on soft surface if you are new to this pose. Lower the top of your head to the floor making sure your hands are directly under your wrists. Elbows in line with shoulders. (90 degree angle in elbow). Draw shoulders away from ears. Once your head and hands feel stable, straighten both legs and walk your feet towards your face as far as you can. Shift your hips over your shoulders, and keep your hands planted firmly on the ground.
Option 2: Practice doing Tripod balance, by resting your knees on your triceps.
Option 3: Work on lifting both legs up into the air coming into Tripod Head stand. Keep your legs together and activate feet. Hold this pose for five or more deep breaths. Then slowly lower your feet to the floor or knees to triceps
Here is a wonderful quote to give you some inspiration! “The secret of getting ahead is getting started. The secret of getting started is breaking your complex overwhelming tasks into small manageable tasks, and then starting on the first one.” -Mark Twain Please let me know if you have any questions about this pose.
This summer I had the wonderful opportunity to travel to Asia to teach. I visited Hong Kong, Bali and Beijing where I was able to explore beautiful sites, meet great people and share my passion for yoga with them.
Here is a short video of my experience teaching in Beijing for the first time. I am so grateful for D man for doing such an amazing job translating during our long days of work and to Natalie for singing and assisting me during our training.
This experience helped me grow not only as a teacher but as I person… I was able to let go of some fears and expectations and truly embrace the gifts that were and are surrounding me.
One of my goals and dreams has always been to make a difference, to inspire and touch people’s lives my teachings of yoga. Today more than ever I have realized that I am living one of my dreams on daily bases.
I hope this clip gives you with the inspiration you need to go after your dreams no matter what.
Spring is here and we are ready to embrace the warmer weather, enjoy the different blossoming flowers, and the list goes on…
Many of us feel inspired to clean out our closets, storage and homes. We want to get rid of the old things we not longer need and clear out any clutter around us… Many feel the need to detox their bodies as well by incorporating different cleansing practices. Whether you are fasting, juicing and/or incorporating some detox yoga classes, you are ready to have a clean start. While all of these things are wonderful, the question is… Have you ever thought about cleansing for your mind as well? After all, the mind and body are highly interconnected to one another.
We all know that when things are going well we are happy, energized, full of positive thoughts… You get the idea. But what happens when we are depleted, make a mistake or things don’t go they way we planned?Yup, we begin to have some not so great thoughts about ourselves, the situation, particular person, etc…
Have you ever slowed down just enough to see what’s in your mind? You may be surprised on what you may find. Especially when you are not actively concentrating on a task and you have idle time… Right then is when the thoughts that have become habitual show up the most.
It has been estimated that a persons has about 70,000 thoughts per day. How many do you think our positive thoughts? What do you think about the quality of your thoughts are when you’re in a rut? How many of the same thoughts have you been experiencing for years now becoming deeply rooted…turning into beliefs? On the other hand, how can you continue to instill, enhance and multiply the positive ones?
Let’s try this simple but effective technique that can be done anywhere any time (even as you stand at the check out line). Start to pay attention to your thoughts and the qualities of those thoughts. Next pay attention to how you feel. Feeling good = positive thoughts while feeling upset, angry, etc = not so great thoughts.
The best way to begin the MIND’S cleansing process is through MEDITATION.For some this practice come easy but for some others not so much. I know that when I feel out of alignment my first thought is “I don’t feel like meditating today… It’s ok I can do it tomorrow” but guess what? I know that right then is when I have to meditate the most… I make myself sit there and pay attention to the thoughts that come up. Even though during those days my meditations are not the easiest ones, I always feel better after sitting in meditation…
It is so important to continue to meditate even when we don’t feel you want to. Don’t get discourage if you notice negative thoughts come up. That is actually how the cleansing process begins!!!
There is lots of information out there regarding meditation. I am sure you will find what’s best for you, but two of my favorite guided meditations come from Deepak Chopra.
If you feel inspired to add a simple and quick yoga detox flow you can click here for one of the classes I put together for you.
I would love to hear how these practices have worked for you and what results you have experienced
Spring is the perfect time of the year to clean closets, clear out things from our homes, garage and/or storage that we no longer use or need… The Spring season is the ideal time of the year to renew and cleanse our bodies as well.
The human body has a natural way to detox so we can get rid of waste products and environmental toxins we may encounter, but sometimes our bodies need help or a boost to eliminate these waste products.
Today, I would like to invite you to try these simple yoga detox practice that can help your body detox and cleanse itself.
In addition, you can take your cleansing process a step further by including or adding additional cleansing practices of your choice. I recommend an all natural 3-5 day juice detox along with yoga practices. I suggest mixing active practices with some more gentle ones to receive a maximum cleansing and enjoy the benefits of your efforts. This combination will help you feel more energized, light and healthier.
While cleansing, fasting and detox practices may not be for everyone, anyone can benefit from a yoga detox program. Especially if you’ve been feeling sluggish, experiencing digestion problems, lack of stamina, poor concentration, aches and pains, or skin problems.
I created a simple but effective yoga flow that I would like to share with you… So are you ready to flow, sweat, play and detox?
Start by sitting in a comfortable position… Please keep in mind that you can add any vinyasa of your choice to move between poses.
1- Sited Twist: Inhale and lift arms up and interlace your fingers while rotating your palms up to the sky. As you exhale rotate YOUR TORSO to one side. Be mindful that your hips don’t twist with you. You want the twist to come from your spine without the assistance of your hips… Inhale Center and Exhale to the other side. Repeat few more times on each side.
2- Cat/ Cow with Simhasa Breath: Cometo hands and knees (aka table top). For this practice we will reverse the breath so as you inhale round the spine and as you exhale arch your back and stick your tongue out as you exhale through your mouth.
This type of breathing is very cleansing and relieves tension in the chest and face. According to traditional texts, Simhasana destroys disease and facilitates the three major bandhas (Mula, Jalandhara, Uddiyana).
3- Surya Namaskar/ Sun Salutations “A” and “B” Moving through few rounds each of these wonderful namaskars will help you generate internal heat while coordinating breath and movement.
4- Navasana (Boat Pose): Great core work to build core strength and heat in your body. When we work our core we are also activating our digestive and elimination system. Practice this pose 3 times holding it each time for 5 full breaths. To rest between each cycle you can bring the sole of the feet together and fold forward into Baddha Konasana. Here is a video demoing how to do Navasana.
5- Parivrtta Utkatasana (Revolved Chair Pose): From chair pose or Utkatasana, bring your hands to heart center and exhale twist to one side. Bring the elbow to the outside of the thigh as you press the palms together to help you twist form the spine. Please make sure that your knees are even and one is not forward of the other. This will indicate that you are collapsing on one hip and the twist is not coming from the spine. In addition your hips should be lower than shoulders. Hold for 5 full breath before going to the other side. Finish by folding over your legs in Uttanasana or standing forward fold.
6- Virabhadrasana 1 (Warrior 1): From down dog bring one leg forward placing your foot between your hands. On the inhalation lift the chest and arms up. Make sure your front knee is over your ankle and that your back leg is active and strong. Extend the arms up to the sky and hold for 5 breaths.
7- Parvottanasana or Piramid Pose: From Warrior 1 extend the front leg and as you exhale fold over the leg bringing the hands to the earth. Keep the hips even or leveled as you create lighten in the spine. Anchor the big toe mound on the mat and you engage your quads to protect the knee from hyper extending or locking as you stretch your hamstrings.
8- Parivrtta Trikonasana (Revolved Triangle): This is another twisting pose that will not only activate your internal organs but will help you cleanse from the inside out. It is like a wet towel that you ring out as you twist it. Here is another helpful video for this pose. You can add a connecting vinyasa to do the other side. After completing both sides come to a sited position.
9- Pascimottanasana (Sited Forward Fold): Extend both legs forward. You can sit on top of a folded blanket, grab a strap and/or bend your knees slightly if you feel you hips are rolling back (posterior tilt) and/or your hamstrings are tight. Exhale fold over your legs while keep elongating the spine. Imagine you are trying to reach the crown of the head towards your feet. Hold for few breaths. Forward Bends compress the abdominal organs and the kidneys and liver are stimulated. They help improve the digestive system and activating the elimination process as well.
10- Setubandhasa (Bridge Pose): lie down on your back, bend your knees and draw feet towards your butt. Draw shoulder blades towards each other and as you inhale lift hips up while pressing down on your feet. Keep feet hip width apart and parallel to each other while keeping the toes pointing forward. Hold for few breaths then lower hips down one vertebrae at the time. You can let the knees drop to one side then to the other few times to release any tension in the spine
11- Apanasana (Wind Relieving Pose): bring both knees to the chest and cross your arm over or under your legs and give your self a big hug. If you like you can lift your head towards your knees and the lower head back down keeping shoulders relaxed and neck long. Hold for few breaths and the release.
12 - Viparita Karani or Legs up The Wall: For this pose you will need a blanket or bolster against the wall. Start with your support about 5 to 6 inches away from the wall specially if you know your hamstring are tight or closer if you know they wont be an issue here. Sit sideways on right end of the support, with your right side against the wall. Bend your knees, press your feet into the wall and lift your pelvis off the support a few inches, tuck the support a little higher up under your pelvis, then lower your pelvis onto the support again. Extend the legs up towards the ceiling. Open your arms out to the side palms up while letting your shoulder blades move away from the spine.
Stay in this pose anywhere from 5 to 15 minutes. To come out, slide off the support onto the floor before turning to the side and then to sitting.
Pause for few breaths in here before continuing with your day.
Drink plenty of water to help your body continue with the cleansing process.
Over the years, many students have asked me how they can practice yoga poses on their own. They want to learn proper alignment and how to avoid injuries.
They love when during class, I come around to help them get the most out of their poses. I usually give them cues or settle adjustments that helps them gain better awareness of their physical and energetic alignment.
My hearts swells with excitement when I see in their faces and bodies light up like a Christmas tree, when they find a new feeling and/or something awakening within them.
Many times I wished I had more hands to get to everyone or simply more time to break down and practice one pose… but for now I want to bring different mini videos on “how to” get in certain poses risk and pain free.
My goal is for you to learn how to get the most out of your yoga poses with proper alignment keeping you injury free. I will offer tips on how to check your own body alignment to ensure maximum benefits.
In addition, I will offer some practical and easy to follow cues to avoid common mistakes helping you take your personal practice to the next level.
Today, let’s start with Revolved Triangle also known as Parivrtta Trikonasana.
This January I was asked to record few more classes for YogaVibes.com… We had a great time filming these classes and I hope you have a great time practicing with us from wherever you are.
This is Arm Balancing Class is the first one of the four recorded. If you are ready to balance on your hands and break a sweat, practice with me during this great vinyasa class.
Here is one student had to say about this class
“Absolutely amazing class, I got deeper into these poses than I ever have before thanks to Adri’s expert sequencing and instruction. Beautiful job by Daphne singing at the end as well. Thank you for a great class.”