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Preview: Elsie's Yoga Class: Live and Unplugged Podcast

Elsie's Yoga Class l Inspiration l Alignment l Connection

Published: Sun, 24 Nov 2013 20:47:00 +0000

Last Build Date: Mon, 09 Apr 2018 13:30:47 +0000

Copyright: YoGeek.Me Productions 2016

101 Tenacious Gratitude 90 Min Level 2 Yoga Class

Sun, 24 Nov 2013 20:47:00 +0000

Leave me feedback! or leave me a message on SpeakPipe

Come see me at the New Media Expo in January! 

Tenacious Gratitude


I can tell you mine.

Tenacious didn’t quite feel “right” with me.

I felt that being tenacious was not something I aspired to be.

It’s too rough.

Too hard.

Too pushy.

Too manly.

I imagined the quintessential football player, the one that just stampedes over the competition regardless of anything else, bulldozing through pain, through obstacles, through physical harm - Raaaaaaaaaaah!!!!

I’m not that.

In fact, it kinda repulsed me.

I didn’t want to be known as tenacious.

And then I was introduced to Adeline Arjad from Chocbite by my awesome-sauce business powerhouse Erika Lyremark. Arlene said:

“Tenaciousness + Gratitude = Success”

And then it made sense.

This larger than life word that I had chosen not to align with at all, became more than my subjective cultural upbringing and life experience.

I let the word be.

Tenacious: not easily stopped or pulled apart. Firm. Strong. Seeking something valued or desired. Continuing for a LONG time.

Synonyms - devoted, faithful, relentless.

I recognized that I pushed away tenaciousness because I was afraid to commit and follow through.

Tenacious requires a deep, unwavering commitment to the things that you value and dream and I wasn’t willing to go that far.

I wanted an out. I wanted excuses. I didn’t want to do the work, not fully.

What if it didn’t work out?

What if what I stood behind or for changed?

What if I had to defend publicly what I stood for?

What if… …..I failed?

I’m ready - NOW - because of the magic of gratitude.

You simply cannot be tenacioustenacioustenacious. It’s unsustainable.

With gratitude thrown in the mix you’ve got a recipe for unwavering magic making.

Gratitude refuels and replenishes.

OMG this was perhaps the biggest lesson that I’ve learned.

Gratitude is like doing a personal and spiritual detox. It’s like drinking and eating your greens. It’s the fastest way to clear out the cruft left by the fire of tenacity.

I’m ready to embody tenacity. I’m ready to fuel it with the nectar of gratitude.

Do you want to join me?

How about practicing along and letting me know how tenacity mixed with gratitude felt in your body? Yeay or nay?


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Ep 100 From student to yoga teacher and yoga teacher training with Naime Jezzeny and daily ayurvedic practices and postpartum care with Cate Stillman

Mon, 19 Aug 2013 23:06:00 +0000

It’s episode 100 of Elsie’s Yoga Class!

This is not a yoga asana class today, but my goodness what we have is serious yoga study and conversation.

This is super special because it’s the 100th episode and also my 6th year podcasting!!!

In order to celebrate I gathered two of my most influential teachers and we have incredible conversations about yoga and life.

The kinds of things that are shared are the best kind of yoga you can learn and be exposed to. Listening will undoubtedly take your asana practice to an unbelievable level.

I ask my teachers the questions that you guys most often write to me about which are:

  • Dealing with an at home yoga practice
  • Deepening your practice
  • Applying your practice
  • Transformative daily practice
  • Becoming a yoga teacher and the best way to go about it
  • Prenatal yoga and post natal/postpartum practices

In addition to all of that you will hear YOUR voices. I share your voices so you know that you are part of something so much bigger than this yoga podcast, so much more amazing.

Our kula, our tribe our community is in the entire world and across time and space.

You guys belong to a magical space and are in the cutting edge.

I thank you from the bottom of my heart.

I certainly hope you enjoy! It is a super long episode, be warned :) Consider it a yoga workshop Elsie style ;)

Sign up for my newsletter:

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Ep 99 37 min Level 1-2 Yoga Class Shine Within As You Shine Without

Sun, 21 Jul 2013 00:30:00 +0000

I just wrote a post called When The World Doesn’t See You As You See Yourself, which was the basis for this episode.

The execution of embodiment, which to me = action is what I feel in my humble opinion is a giant factor in creating lasting embedded change in our lives and something that most of us lack.

We think a ton and don’t actually do anything.

I know that I stay a lot in my head. I have the knowledge. I know what needs to be done. I am fired up and completely in, and yet for a huge percentage of the times, I stay in my head.

In that last post I spoke of your yoga practice being 1/2 deep focus and 1/2 pure enjoyment. This is a teaching that was so succinctly encapsulated and driven home by Dr. Claudia Welch in one of the amazing calls in Cate Stillman’s and Dr. Welch’s Healthy Hormone’s Course.

(If you guys are interested, I cannot even begin to explain how life changing this course is)

Dr. Welch described this focus and enjoyment concept regarding meditation and as she explained it, I realized that this is applicable to everything, particularly if you are looking to create a specific outcome aka transformation.

I knew I was missing pieces of this puzzle…

So, in an effort to embody, I created a yoga class that began to get those concepts from the brain, into the body.

How do you practice focus and enjoyment in your practice? What does it feel like?

This week’s class is 37 minutes in length. I consider it to be about a level 1–2 class, and I feel beginners can absolutely give it a go.

This class is perfect for an early morning, mid afternoon, or evening class to get you back in alignment with yourself, particularly if you’re feeling out of sorts or if you are working on getting yourself to deepen the why of your yoga practice.

PS. I’m creating a mentoring yoga-life program, incorporating ayurveda, asana, and simple in-the-world practices to sweetly upgrade your life. Divine Moxie all the way baby! Stay on the list or JOIN MY NEWSLETTER aka The Divine Moxie League!

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Ep 98 30 min Level 2 yoga class Brighten Your Inner Moxie

Sun, 21 Apr 2013 13:03:00 +0000

Oh what a story do I have to tell in this episode! At least you know what’s it’s going to be all about looking at the artwork for this post.

That image was taken very soon after I walked through my door after I got held up. I found both of my girls immersed in watching My Neighbor Totoro one of our family’s favorites. Such dichotomy.

You can of course listen to me tell the story of the whole event in the class. There is a 5 minute intro and then the class begins with me telling the story of how I got held by a young man with a gun a block away from my house.


This is a great class to practice when you are feeling ungrounded, defeated and/or a little scared. It’ll help you get your moxie on and help you reconnect to your strength!

I mention two links in the intro:

Yogidetox My free newsletter which is The Divine Moxie League HQ

Also, do to the tragic events this week in Boston and in Texas I wrote this deeply personal piece that I’d love for you to check out: Surviving Terror- A Personal Story

Let me know what you think! email me at or call me at 310 651 6238!

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Ep 97 45 min Level 2 Yoga Class Invest Deeply

Sat, 24 Nov 2012 04:49:00 +0000

When was the last time you invested in yourself? I’m not talking about buying something, whether it be a yoga class, a workshop or even a nice new outfit. I’m talking about taking some REAL time to be with yourself, to feel your body, to listen to what’s going on in your heart and in your head. When was the last time you did this right smack in the midst of holiday season? Particularly when you weren’t feeling your best….? Then this class is for you! Practice along and…. Reconnect with yourself. Ground you energy so you don’t end up saying or doing something you totally don’t want to do. Empower yourself to take care of yourself in the best way possible Feel Good! Get your yoga high on right when you need it the most! So get going and practice yoga at your own time and yet be part of something much greater  Goodies and Inspiration Mentioned in the Intro Wanna support the podcast? Buy the Elsie’s Yoga Class App! Get if for your iPhone/iPad orAndroid. Love Floracopeia as much as I do, get 25% of your first purchase using coupon code yogeek HEREor get this amazing Breathe Blend to support your respiratory system! I am a proud affiliate  The amazing Cate Stillman’s Evolve Your Winter’s Traditions eCourse. So good. You up for working privately with me? Get the deets HERE. If you want to stay connected, sign up for my Newsletter please, I'd love to get to know you better! [...]

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Ep 96- 30 Min Intermediate Yoga Class For Quick Rejuvenation [Video]

Tue, 10 Jul 2012 18:27:00 +0000

Guess what I did???

Free Video Yoga Class is the House!

This is my first full on video yoga class which includes my signature intro PLUS a cameo appearance of my girls Hunter and Mae!

There is no theme.

It's only 30 minutes.

It's an intermediate level class, because I don't break things down to much and it keeps a pretty steady pace.

I would LOVE your feedback on this format.

I am still going to be publishing audio classes, so don't worry :) I may just sprinkle the video classes here and there...and maybe make these more of a 'premium' offering...not sure.

Give it a go.

Let me know what you think!

Support the podcast

  • Please leave me a review in iTunes!!! It would be oh so appreciated :)
  • Support the amazing Floracopeia (I'm a proud affiliate)! Go here and use coupon code yogeek for 25% off!

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Ep 95 40 min Level 2-3 Yoga Class I'm Fine Thanks

Wed, 13 Jun 2012 04:38:00 +0000

How Are You…Really?

How many times has someone asked you “how are you?” and you mindlessly say “I’m fine, thanks.”

When you are not.

When I say, you are not, I don’t mean that you just had someone you love die, or you just lost your home, or your job, or you just found our your beloved was cheating on you…I mean “you are not,” because you don’t actually know anymore.

“I’m fine, thanks” is something we say countless times and most of those times, we don’t even think about it.

Our mouths answer before we even truly think about what we are saying.

It really isn’t that your life sucks.

In fact it’s probably a nice life.

There are ‘things’ that aren’t perhaps what you wish they were…but hey, you have tons of things that other people don’t…a place to live, friends, a decent partner…blah blah blah.

At least that’s what you tell yourself. BUT there is something in your belly, a slight little feeling, that your life isn’t where it’s meant to be.

It’s that feeling that you only feel when everything around you gets quiet.

When the world stops in between each breath.

When you notice the quiet in between each breath.

Which doesn’t happen too often ;)

I bring this up because this yoga class episode was inspired by an amazing project by Adam Baker called “I’m Fine, Thanks.” It’s a VERY important life changing project that all of you should be aware of and consider donating to.


For Some Complacency = Death



If I would not have made the choices that I made in the fall of 2007 I would in no way be as alive as I am right now.

I feel it in my bones that my health would have suffered greatly.

I am 100% certain that I would not be a mother.

I didn’t have a horrible life, in fact from the outside it looked just peachy. I looked just peachy. I sounded just peachy.

But in between the breaths, I was not.

The following class is an opportunity to practice stepping deeper into your heart, and ask yourself “how are you?”

And answer yourself truly, in the privacy of your own mat, in your own practice.

The class itself is not particularly challenging in terms of the poses, but it is slow deliberate and I don’t teach from the ground up. You’ll get the most of the yoga class if you already have a practice, simply because you get an opportunity to forget the ‘poses’ and make it more about a moving meditation.

Let me know how it goes!

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Ep 94 60 min Level 1-2 Yoga for Focus and Concentration

Sat, 21 Apr 2012 22:36:00 +0000

This yoga class is simple

Nothing fancy.

No crazy poses.

In fact, there are very little poses.

This is more of a practice of just doing THIS. One. Thing.

It's more about dharana- one pointed concentration.

It's about stopping doing all things at once (including quickly getting a yoga class in as part of your continued multitasking.) ;)

Let me know what you think! This is a new format as the class was recorded at home, with no students, just you guys and me!

Look below for the yoga class sequence.

Episode 94 Links!

The awesomely fantastic tunic colca, which I ADORE.

This is one of my favorite pieces of clothing from [Prancing Leopard[pl], the Tunic Colca. It's sort of like a super sophisticated and styly racerback ribbed tank top.

It's got this KILLER asymmetrical neckline that totally rocks, and it's crazy long. It totally covers by bum. It's so comfy. It looks great, it's awesomely fashionable AND I can very easily breast feed in it.

Seriously, you gotta get it! Remember to use coupon code eyk at checkout to get 15% off. This code is specially for the Elsie's Yoga Kula community!

Anna And Modern Day Slavery

When human trading becomes one of the most profitable 'businesses' in the brave hacker, risking everything,leads a fight to end them...

If you can help support this incredible project, please do so!

You can check out all about this HERE.

Check out all about this piece

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Ep 93 A 25 Minute Breathing Practice

Sun, 04 Mar 2012 08:37:00 +0000

Discover The Eve Of Your Breath


The more I live my life, the more I recognize that the most important aspect of the practice of yoga is the breath. Every key insight either about me, a specific pose, the way my body functions or even my relationships has come through a growth in the breath.

I remember two distinct times while practicing backbends that they unfolded themselves to me when I FINALLY breathed optimally while working deeper into the postures.

I also remember my first feeling of wholeness as I let go into savasana for the first time, I believe because I released into my breath for the first time.

The breath has particularly played a ginormous part in staying sane after the birth of Mae and becoming a Mama of two, through three pretty powerful experiences with pain and discomfort (during labor, when my sacrum went out 2 weeks after birth and when my impacted wisdom tooth got infected.)

The breath just came to my aid recently, not regarding to pain this time, but anxiety

You can hear how the breath helped me come back from an almost full blow anxiety attack!

Here are a few other things covered and mentioned in this special breathing class episode:

  • What I'm doing about my Anusara Yoga Inspired status given the recent goings on.
  • The why behind my choice: Courage, Prayer and Action
  • One of the most courageous human beings I know, Beth Morey, and the reason this episode is dedicated to her daughter Eve.
  • This is Beth's website
  • Richard Freeman's Breathing CD
  • The video of Mae and I doing some Mother and Infant yoga ♥ This practice is very simple and basic. There is no yoga jargon, and no fancy pants pranayama.

The practice is meant to be the first step you take into the power of your own breath.

This is a breathing practice for beginners

The breathing practice focuses primarily on cultivating your own natural breath, by discovering it's movement within your body.

If you feel like you are anxious, fearful, disconnected, or tired, give this practice a go.

If you are someone that has never done any kind of breath practice or have never paid attention to your breath and how it affects your health, this is the practice for you!


  • There is a 9 min introduction to the episode as well as news and sponsors
  • There is a 5 minute intro to the breathing practice itself
  • There is a 20 minute breathing practice

I would simply adore to hear how this practice works for you!


Wanna know specific reasons of my choice regarding my affiliation with Anusara ™yoga, please feel free to email me and I'll break it down for you in a more private way :)

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Ep 92: Level 2 90 Minute Class, Home Equals Heart

Tue, 15 Nov 2011 05:59:00 +0000

I've been at home A LOT lately.

My body has gone through a pretty massive transformation since giving birth, as it should, since it facilitaded an entire new human being to come out! My goodness does that still keep me in awe. It floors me when I think of what this body is capable of. If something is magical, it's our bodies :)

I'm also keenly aware that as magical and intuitive as it is it MUST be nurtured.

I had my sacrum/si completely go out on me about 4 weeks postpartum. Thank God my parents were here visiting at that time. I could barely get out of bed, let alone pick up my infant daughter! It was rough. No amount of yoga therapy instantanously 'healed' me. In fact, the simple act of sitting and standing was excruciating.

It was then that I learned, um...RE-learned that yoga is not about the poses.

The gifts that yoga has given me have nothing to do with the poses, but with the simple and all powerful discovery of being, breathing and feeling. This discovery comes from the un-abiding choice recognize and honor Home.

What is Home?

Have you heard "Home is where the heart is?"

I think Home is the Heart.

Yoga didn't give me extra super powers. Yoga hasn't made my life any easier. I still have to address important issues, deal with stress, navigate financial woes, and experience physical pain! Ugh. That is sucky :(


the practice of yoga facilitated my recognition of Home aka my Heart, and when that happens living becomes simpler, still challenging, still unpredictable, still difficult, but simple. It seems contradictory huh?

And therein lies the magic ;)

The practice of Home, developing a yoga practice at home, sustaining a yoga practice at home begins in the Heart.

Are you up for that?

Practice along :) or even simply listen along.

Let me know if Home became clearer to you and in what ways? I'd love to hear from you! WANNA GET ALL THE EXTRA TREATS? Sign up for my Newsletter :)

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Ep 91- 90 Min Level 2 Yoga Class, From The Darkness Blossom Into Light

Sat, 06 Aug 2011 21:01:00 +0000

I know there are some of you still in the midst of Winter. Maybe your winter has been going on for so long you're not sure how to deal with it or if you can deal with it.

Winter, or at least the qualities of winter, the darkness in particular, that darkness that forces you to remain inward, to cover yourself, and to slow down is great in little bits but when it's prolonged it can get challenging.

Some of you may be physically going through Winter, the season, while some of you may be going through an emotional or spiritual winter, even though the sun is brightly shining all around. In this level 2 yoga class we go use our bodies and our hearts to fully step into the darkness, see it as an opportunity to root and ground into all that we are capable of so that we may welcome springtime and blossom through light.

I am 8 months pregnant. When I recorded this class I was 4 months along, barely out of my first trimester having gone through a rough and long winter time. My beautiful new little life needed me to remain inward, steady, calm and receptive to allow the growth of light within. The rising of vibrant Springtime was a direct reflection of the power of the darkness.

How about practicing along and dancing with the dark and the light and blossom into the world around you?

As mentioned in the podcast, get yourself a copy of the awesome audio book "The Help" through Audible and get two FREE movie tickets with your purchase!!!! You won't regret it

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Ep 90: Level 2 90 Minute Yoga Class Filling Your Gas Tank

Mon, 16 May 2011 16:13:00 +0000

The theme for this class was inspired by one of my friends Hillary Rubin. She has this amazing post plus video, asking questions that needed to be asked at that moment....hmmmmm. Or at least I needed to ask these questions ;)

It was all about RUNNING OUT OF GAS! Well, at least for me it was about running out of gas. It made me think about the various ways that we deal with running out of gas:

  1. We make sure to make time to consistently fill up the gas tank at a specific time of the week/month to make sure we always have a full gas tank.
  2. We play it by ear. We know relatively when we are 'really' gonna run out of gas and choose to milk it for all it's worth and PRAY we don't run out of gas before we barely make it to the gas station.
  3. We recognize we are running out of gas but circumstances around us at the time (we got lost and are now in a looooong stretch or road without a gas station in site) don't let us fill up the gas tank. We are going to run out of gas.

I fit into number 3.

Before becoming a Mama, I fluctuated between 1 & 2. I was conscious of my choices and continued to do my best to not run out of gas. I was close a bunch of times, but managed to get my fuel on time ;) After being a Mama I have found myself without a gas station in sight quite a few times. That is a whole other ball game.

side note- y'all know I'm not referring to actual gas or driving right? this is all a gigantuan metaphor ;)

No Gas In Sight? It's Gonna Be OK.

When I first found myself without a gas station in sight I panicked. I honestly thought it was the end of the world. I had a total and complete meltdown. I felt so alone. As I sat in my despair I did recognize that I needed to let someone know, I wasn't alone you know, I had my toddler with me. I reached out: God, my beloved, my friends, my teachers and most importantly myself.

I let myself soften. It opened my eyes to see that it really wasn't the end of the world. People run out of gas all the time. It's what we do about it that matters :)

I still run out of gas...and I'm ok. I always have an extra tank of gas with me. I always let my family and friends know where I am, in case I need an unexpected pick-up ;) And most importantly, I absolutely make sure that I enjoy the time while I wait for the gas to once again be filled up.

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Ep 89: 60+ Min Level 1-2 Prenatal Yoga Class, Creating Bountiful Meaningful Boundaries

Sun, 01 May 2011 16:57:00 +0000

This week show is brought to you by, please visit to get 25% off sitewide. I'm getting soooo fancy!

This class was inspired by one of you lovely people. The mighty Jennessa posted on my Facebook wall asking if I would consider doing a prenatal class in the next couple of weeks and voila! Here it is.

Here is the disclaimer: This class is aimed at pregnant women that already have a working knowledge of yoga and have done yoga prior to attempting doing this audio yoga class OR that recently have decided to practice yoga because they heard that yoga was good when you are pregnant. Always be mindful of your own body and consult your doctor or midwife before attempting any physical activity such as this class. This yoga class is not medical advice.

Sorry to be so serious but it comes from my deep desire for you to choose what's best for you and to be mindful of the choices that you make especially when you have a beautiful little life growing inside of you.

Given that, this prenatal yoga class is a little over an hour, not too intricate but deeply focused. It is what I consider a level 1-2 class and not the best for absolute beginners of yoga. You may do the actual class or you may use it as a meditation and simply listen to me speak, and do an extended savasana :) Props to have near you if you happen to have them, blocks, blankets and bolsters. Use them as you please.

The Meaning Within

The theme of the class is all about creating meaningful boundaries. I find that when it comes to parenting physical reminders really help me. I have a gold pendant of the virgin mary that my Mom sent me, that is actually for Hunter when she gets big enough, I also have bought myself a couple of rings and a bracelet that hold deep meaning to me, due to the precious stones, the metal and even the shape. They serve as physical manifestations of sacred choices. It sort of magically worked out that this episode's sponsor was a jewelry site. I found a lovely amethyst silver ring that resembles one I wear when I want to choose to remember promises I've made to myself as well as a silver cuff that is almost exactly like one I own when I want to remember power, strength and grounding. If you wanna get yourself some power jewelry for yourself for Mother's day go to and get 25% off the entire store PLUS free shipping! How about that for a treat? There is TONS to look through!

All right, enough!

On to our class :)

The 60+ Minute Prenatal Yoga Class Sequence


Tadasana with Anjali

Arm Salutations

Uttanasana Play

Uttanasana Ardha Uttanasana (Strong foundation plus tons of side body long)

Stand back up to Tadasana

Move to the back of the mat

Prenatal Half Sun Salutes

Uttanasana/Ardha Uttanasana

Downward Facing Dog


All fours

Down dog


Teeny Baby Push-ups

Cobra and variations


Walk hands back to Uttanasana

Uttanasana/ Ardha Uttanasana/Uttanasana/Tadasana

Half Sun

Prenatal Sun Salute with baby chattarunga push ups

Tadasana arms interlaced above the head stretching to the sides

Sit down

Sukhasana plus kegels

Marichyasana Open Twist


Wide supine twist

Savasana (Supported in Whatever way feels the best)

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Ep 88: 20 min Level 1-2 Yoga Class Love, Support And Reflect Goodness

Wed, 16 Feb 2011 21:32:00 +0000

This whole podcasting thing has taken a life of it's own. You guys are my inspiration. You are what keeps me going. Yet again, I was inspired by another one of you.

This podcast episode is dedicated with love to the virtual kula, specifically to Michelle and Alfie ♥

If you'd like to support the show's sponsors, please feel free to purchase the Elsie's Yoga Kula Podcast App for the iPhone or Android for $3.99 OR go on over to Prancing Leopard and get yourself some lovely duds using the coupon code eyk for 15% off your purchase!

If you've got some time, check out my 20 minute interview on Build A Sexy BodyEpisode 20 :)

I taught/practiced this class on February 12th at The Pittsburgh Athletic Association in Oakland. I teach one class there a week: Saturdays from 11-12:15. If you are not a member but would like to drop by as a guest, please email me eyogaclass (at) gmail (dot) com. It will be $19

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Ep 87: 25 min Level 2-3 Yoga Class- Immunity as Receptive Strength

Sun, 16 Jan 2011 22:07:00 +0000

Hunter got sick and it totally made me think about immunity. I'm sure that those of you that read this blog and perhaps other content that is similar are aware that immunity is not just about bacteria and viruses being present in your body and all of a sudden you get sick. It's not just about the physical. It's all about the beautiful trifecta of mind, body and spirit. All of this affects the how your body reacts and doesn't react to pathogens that decide they want to wreck havok inside of your body. The optimized circulation (inter-relationship) of our thoughts, our deep desires and the clarity of our body is the magic formula to sustain supreme health in all parts of our lives. I want to work more on that circulation. While Hunter was sick I found myself getting harder, more fearful and less willing to soften, trust and be grateful. She has a cold for goodness sake! I felt a deep tightness in my belly. I let my mind go to places that it should not have been going to, and in the process I was feeling pretty crappy myself, wound up, stressed out and nauseous. My circulation was off. It took all of me to focus and remember the goodness, the steadiness and the beauty. This practice is what I did to get myself back together. I put myself upside down. I forced myself to physically get into a place that I was NOT in. Getting into the shape transformed my ability to see more than the little things and re-attune myself to the Bigger picture :) Physical benefits of this inversion/immunity practice: Strengthening the circulatory system (big focus for me this year). Improves blood-flow to the endocrine glands Helps to energize and stabilize the whole of many systems. Revs up the lymphatic system. Energizes and strengthens the heart and circulatory system. If you want to know more here are a couple of articles that are FANTASTIC about inversions and their affect on your body :) Amazing in depth info about the lymphatic system: Yoga And The Lymphatic System Wonderful info about the lymphatic system no paristalsis. Yoga Anatomy The Lymphatic System The Yoga Class Sequence The focus of this entire practice is all about staying centered when life puts you upside down. Hands and knees Downward facing dog 3 min Balasana Pincha Mayurasana 1-2 min Balasana Handstand 1-2 min Uttanasana Pincha Mayurasana 1-2 min Vajrasana with arms interlaced behind the back Handstand 1-2 min Uttanasana with arms interlaced behind the back Siddhasana Let me know your thoughts about this shorter class in the comments!!! The Show Sponsors The Elsie's Yoga Class Podcast App for the iPhone or Android for $3.99 Prancing Leopard Organics - Use coupon code eyk to get 15% off of your order. If you are not looking for spend any money but want to support the podcast and/or Prancing Leopard please tweet a nice big thank you to @prancingleopard for supporting Elsie's Yoga Class or simply go to the Prancing Leopard FB page and leave them a little thank you there for supporting the show :) [...]

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Ep 86: Meaning and Truth To Sustain, Level 2 90 min yoga class

Sat, 01 Jan 2011 23:48:00 +0000

This episode was absolutely inspired by one of you. I was asked basically how to practice yoga daily. This is something that I think about every day, that I meditate on, and continue to refine. I'm not going to describe my own process but tell you what it boils down to, at least for me: Meaning and Truth. If you don’t first and foremost ask yourself who you want to be in the world, what has meaning, what has value to you, and continue to refine the answer and deepen the questions again and again, whatever you decide to do (be it a daily asana practice) will be unsustainable. If you do refine your questions and lack integrity in the way that you live your life, by telling yourself little lies and convincing yourself that they ‘don’t really matter’, no matter what you do, you will not be able to sustain your practice. Particularly your practice of being the best human being that you can be, with a full and clear heart. I'm only sharing ‘cause I've been there. I tried really hard. Doesn’t work. The more that you refine the sacredness of your life and live in truth the more freedom and lightness you will have and reflect. It is through choosing to remain steady with great sensitivity no matter what, that the ease and goodness of life becomes a daily gift to unwrap and enjoy. You will then not only have the deep strength needed to sustain this but also offer this great support to all those that you touch :D Now on that positive note ;) Happy New Year! This episode’s yoga class is a Level 2 class that does require at least a basic working knowledge of yoga poses. It is both available by clicking the link below as well as through my yoga podcast and through either my iPhone Yoga App or my Android Yoga App. I'm also honored to have Prancing Leopard Organics once again as a sponsor for this episode :) If you haven’t checked them out PLEASE DO! And upon check-out use code eyk and get 15% off!!! Woo hoo! I taught this class on December 30th at BYS Yoga Studio in Pittsburgh. The Level 2 Yoga Class Sequence Downward Facing Dog Eka Pada Downward Facing Dog/High Lunge/Downward Facing Dog Eka Pada Downward Facing Dog/Lunge Twist Uttanasana/Ardha Uttanasana x 3 Surya Namaskar x 4 Tadasana with arch back Vinyasa Parsvakonasana/Vira 2/Reverse Vira Vinyasa Parsvakonasana/Vira 2/Reverse Vira Skiers Pose into Utkatasana Uttanasana/Ardha Uttanasana Plank on tops if feet into upward facing dog Downward Facing Dog Vira II right and left Reverse vinyasa Ardha chandrasana/square hips/standing splits variation Adho Mukha Svanasana Ardha chandrasana/square hips/standing splits variation Uttanasana Tadasana/tadasana on tippy toes/squat on tippy toes Uttanasana Deep lunge on forearms Uttanasana Standing hip stretch Standing baby cradle Vinyasa with salabasana with arms behind the back Pigeon/pigeon twist Lunge with thigh stretch Dhanurasana x 3 Childs pose Downward Facing Dog Uttanasana Easy supine twist Savasana[...]

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Kubera Mudra- The One To Harness Focus

Wed, 22 Dec 2010 14:00:00 +0000

The second mudra is called Kubera Mudra

One of the hardest things to do once you have resolved to stick to a really meaningful promise to yourself, or you've committed to something really valuable to you is sticking to itWe always waver. No matter how strong your commitment.

Kubera mudra is a physical expression of your deepest wish to stick to it. It’s very simple and this can be done so easily almost imperceptibly anywhere. It’s very cool :)

Practicing Kubera Mudra

The first thing you do is embody your sankalpa, your deepest heart’s desire. If you can be clear and simple in formulating the words of your intention in a positive way, that would be really great.

  • Settle into a quiet place regardless of where you are physically.
  • Place the tip of your thumb, index finger and middle finger together, bend the other two fingers so that they rest in the middle of your hand. Putting your fingers together in this fashion is a huge forceful commitment. You are harnessing desire, power, faith, courage and intensity behind those fingers.
  • If you happen to be alone and are up for speaking out your intention do it three times while holding the mudra.
  • Sit until you begin to sense your sankalpa seep into your breath and heart- again.

If you are out in the wild, just hold your fingers together in this fashion and let that power fuel the support that you need to follow through with your highest intentions.

A bonus feature of the Kubera mudra is that it opens up and decongests the frontal sinuses, especially if you draw air up upward as if you were smelling the sweetest yummiest perfume.

So you've gotten the background of the Grounding Mudras, you've learned about Ganesha Mudra, and now you've got this one.

Have you tried them? One? If you do let me know! Leave me a comment :)


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Ganesha Mudra- The One That Fires Up The Heart

Mon, 20 Dec 2010 17:00:00 +0000

Here is the first mudra that I’ll be sharing with you for grounding yourself attuning to your heart. I’ll first really quickly simply show the mudra itself and what to do. We are not going to practice them. If you do want to practice the mudra, check out the corresponding videos and audio only available for both of these mudras over at They will be available very soon. Keeping Your Heart Open The first one is called the Ganesha mudra. This is a powerful mudra for bringing heat and brightness to the heart. It strongly invigorates the chest cavity, your heart beats faster, warmth envelops the heart center and creates a rush of mighty energy. Having worked with this mudra, I find it to work very well when experiencing heart ache, sadness, depression, feelings that have a quality of innertia to them, a heavyness to them. This mudra helps the stuck feeling in the heart, the heaviness begin to lift. It gives you space and the courage to live with an open heart  I have found that if you are really angry and rageful, it may not work as well, as the heat that is created with this mudra may just fuel things up more! Although at times this may be necessary and exactly what needs to happen, as it will give clarity to your anger, for quick and pure transformation  Practicing Ganesha Mudra Hold your left hand in front of your chest with the palm facing outward. (Thumb closer to your solar plexus, pinky toward your collar bone). Now grasp the left hand with the right hand, with the back of the right hand facing outward. Leave the hands at the level of your heart. Take a few moments and inhale fully. Exhale vigorously, forcefully while pulling the hands apart without releasing it the grip. With an inhale let go of all the tension. Repeat 6 times. Then sweetly place your hands at the sternum holding the mudra. Focus on the feeling in the heart area. Rest there. Then change your hand position and repeat. Sit quietly with yourself Please let me know how this works out for you  I’d love to hear your thoughts about this matter! [...]

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Mudras For Grounding Through The Holidays

Sat, 18 Dec 2010 23:10:00 +0000

This video is part of a series of three videos which will offer two mudras as a way to ground yourself through the holidays, and are part of my Holiday Toolbox! If you are not interested in watching the video, simply read on, and you will get the same information  The tools that I offer focus a lot on the engagement of your whole self. The mudras are not so much about concentrating on one practice but on using all of your self, most importantly your senses, simply because some of us get stuck in one place- usually our brains! This way we can truly embody what is necessary to transform our lives into the best that we can be. A Key To Calm Down There are times that I’m so overwhelmed or so in my head that for the life of me, no matter how hard I try to settle and essentially calm down I can’t. What I have found for myself is that if I engage physically: a yoga posture, a mudra, I drink a cup of my favorite tea, or even listen to my favorite podcast or music and take a brisk walk, I don’t have to work so hard to get my inner self to shift. There have been times when I do these physical actions, this embodying, and I create the space necessary to really start to break patterns of behavior inside of myself and I can then work in my brain, within my mind to attune to the finesse of tools that we all have within our selves. Does that make sense? So, given that I’ll be offering two mudras for your holiday tool-belt. I’m not totally gonna get into what mudras are or what their power is, suffice it to say that they are in my words a Connection Enhancer and Remembrance, which is really what these tools are all about. As much as it would be lovely to practice these mudras in a seated position, quietly in some perfect place, you don’t have to, to receive their gifts. Find a quiet space in your day, wherever you are, in your car, in the bathroom, in your room, whatever  I’d love to get your feedback. Why don’t you leave me a comment? Also, come back for the other two videos! I’ll be releasing one tomorrow and another the next day!  [...]

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Ep: 85 Level 2 90 Minute Yoga Class Are You The Bully?

Sun, 17 Oct 2010 18:17:00 +0000

Who Is The Bully?

I've been doing a lot of meditation on worthlessness or the feeling of being unworthy.

Often times this feeling arises from the way the world speaks to us, perhaps in the form of bullies around us, family members, peers, bosses, etc. but what has really become clear is that it's not the world that is the root of this feeling, but ourselves.

The biggest bullies that we have in our world are not outside of ourselves but within ourselves.

In this class I went back to one of my favorite books, Christina Sell's Yoga from the inside out, as she speaks of this bullying within the book so very clearly. She inspired me to teach this class to get you to look at yourself honestly and recognize the bully within. See it and transform it.

Recognize how worthy and beautiful you are. Stop the bullying.

I know that I have been a bully to myself. I also know how that personal bully can break the heart much faster the outside ones.

Are you a bully to yourself? Practice along with us. Give yourself the time to rediscover your worth.

You won't regret it!

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Ep 84: 90 min Level 2-3 Yoga Class Are YOU Listening?

Sun, 19 Sep 2010 23:13:00 +0000

An Advanced Yoga Class for your consumption! Tons of sun salutes, strong hip openers, handstand, plus arm balances, be ready to rock and roll!

Those of you with the app, check out the extra features: class sequence and also the mini tutorial for Vishvamatrasana

I wrote a more in depth blog post over at in the Shownotes for Ep. 84 at Elsie's Yoga Kula, regarding listening and how it has and continues to affect my life and relationships. 

If you want to win Shannon Gannon's new Album Sharanam please go ahead and leave a comment over at the blog, OR at the Elsie's Yoga Kula FB Page :)

Sign up for Newsletter Magic and be in the know of what's going to be going down for EYK very soon!

Look forward to hearing from you!

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Ep 83: 25 Minute Meditation- Finding Your Center In Difficult Situations

Mon, 30 Aug 2010 05:02:00 +0000

25 minute meditation. These past few months I nearly got overwhelmed by anxiety. This hasn't happened to me in a LONG time. I lost control of my rational thought process and simply dove into a feeling that was suffocating and terrifying. I can't say that I was in any way comfortable. The only thing that pulled me out of it was my toddler Hunter. She forced me to get out of myself and engage her. The moment that I disconnected from her off I went into a very uncomfortable sense of overwhelm. I refused this. Take Control of Your Anxiety and Fear Instead of allowing myself to be pulled by this avalanche of anxiety and fear I chose to meet it, with softness and full consciousness. I looked at it straight in the eye. I used a technique that I heard in a podcast, and I sooooo wish that I remembered what episode and what this guy's name was because I would share it, believe me, but at this moment, finding the episode would take me YEARS, so that will wait. I may update this post to add the info . Anyway, the technique was to feel where the emotion was in my body, fully. You are to notice which was its winding, clock wise or counter clock wise, and slowly unwind the feeling the other way until it dissolves. At first just moving into that hard ball of tension in the middle of my diaphragm was enough...but as I practiced this technique I began to see that I could literally unravel the anxiety! Unraveling- It's all about creating space, space to feel, to choose, to remember, and to find your ground. Most importantly, finding space helps you remember that you are part of something so much bigger. Anxiety is about disconnection and isolation. It's an emotion that rises when you absolutely become limited and small. As you unravel the feeling, you begin to get more spacious, there is literally more room in your body, your breath, your mind, your heart, and you can step back a bit and see things as if you are watching from a bird's eye view. You are ok. You truly are. You are more than ok in fact :D A couple of days ago I received and email from one of you requesting a more breathing centered practice. Although this simple audio meditation is not specifically about the breath, there is no way to escape the breath. Space is breath. Every time choose to center myself and incorporate this very accessible and easy meditation practice, you get the opportunity to re-attune yourself to align with something more than anxiety and fear. I want that! Listen, practice and do this and tell me what happens! I'd love to hear if this works for you Have you subscribed to my newsletter?  . Kitaro "South Wind" (mp3) from "Sacred Journey of Ku-Kai Sampler, Vol. 1-4" (Domo Records) Buy at iTunes Music Store Buy at Amazon MP3 More On This Album[...]

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

Tue, 10 Aug 2010 05:41:00 +0000

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 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!

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

Mon, 19 Jul 2010 05:17:00 +0000

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 :)

What's in the Podcast?


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

Sun, 20 Jun 2010 17:14:00 +0000

A powerful Level 2 yoga class that builds lots of internal strength and stamina 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 intellectuallize 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! 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 clothesthat I'm wearing in the video are from them and I ADORE them :D Listen to the intro to this episode to get your coupon code for 15% off your purchase!  [...]

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

Tue, 08 Jun 2010 03:56:00 +0000

This is not a yoga class! This is another episode of Elsie's Yoga Kula, the community facet of my live yoga classes. Here I get a chance to address feedback and add content that isn't a yoga class, but is yogic in context. 

In this episode we address some feedback from you guys, including inspiring yoga books, plus we have an awesome interview with the amazing Donna De Lory!

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Ep. 80 : 90 min Level 2-3 Yoga Class- As The Precious Gift of Meaning

Sun, 30 May 2010 04:44:00 +0000

This is a level 2-3 class :) 

I had never viewed memory as something alive and tangible. In fact, I don’t believe I’ve ever thought about memories as ‘gifts.’ As I thought about this concept I realized that when I remember something from my childhood or come across a scent I hadn’t smelled in a long time, or find an article of clothing I haven't worn in a long time, it is like receiving a gift. Those memories are gifts I get to open every time I encounter them. They always serve to remind me of what I give value to in my life.

One answer that emerged from the Lifelines group is that we should surround people who are forgetting with acts of remembering. People in the early stages of Alzheimer's disease are in danger of forgetting that they can still remember, as are those of us who work with people with Alzheimer's. - Dr. Dienstag

Something affected me about this sentence. Yes, it is about folks that have been diagnosed with Alzheimer’s, but did you catch the last little bit of that quote:

as are those of us that work with people with Alzheimer’s.

To me that means everyone.

Then it becomes about something completely different.

How about you? Are you in danger of forgetting that you can still remember? Are you surrounding yourself with acts of remembering?


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

Mon, 17 May 2010 05:50:00 +0000

  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 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 :D   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 iPhone/iPod Touch Podcast app that rocks! If you buy the[...]

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Ep. 78: 75 min Level 1.5 Yoga Class- Elements, A practice in Studentship (Adhikara)

Fri, 02 Apr 2010 03:59:00 +0000


Yoga Lesson: How do we tune into nature and allow it to deepen our life?


Every day I am brought to back to the application of yoga lessons in my life. Yoga or life as I choose to see it now, becomes a pulsating beneficent opportunity, a gift really, for me to become a better human being. This past week I was given the task of preparing one of my current students to step into an Anusara Immersion with my beloved teachers that has already started. She missed the first weekend, or half of Part 1. My job is to catch her up *gulp*.


Out have come all of my notes and of course the Immersion Lesson plans and the like.


Succinctly explaining the Anusara Philosophy, the 3 As and the UPAs (Universal Principles of Alignment ™) is not the easiest thing when you have crazy time constraints. Arghhh!!!...goodness gracious!


So given that, studentship has been on my mind. I am stepping into the seat of the student as I pour over how to convey all this knowledge in a way that will be optimally soaked in by her. I adore the way that I heard John explain studentship using the Elements. I remember how he shared that using the elements as teaching tools is wonderful because they are understood and experienced by all, so we have a common ground from which to step into the teachings and also deepen the understanding of the UPAs within the yoga postures. Since I’d been meditating on this theme, lo and behold, I taught all about it!


This episode’s online yoga class is a Level 1.5 class (in other words strong).


It’s slow, meditative and we take time to get into things. I hope you enjoy stepping into it!


By the way, let me know which elements you resonate with the most :D


In my intro I told you that I recorded 2 other classes that I was unable to use for the podcast, but I’m making them available to you, if you would like to download them. Both of them are level 2 yoga classes. One of them is a full 80 minute class with less than optimal audio, and the other one was a TOTALLY awesome class, but I ran out of batteries half way through the class! Ugh!


EXTRA Level 2 80 min Class with the theme of Dreaming and Community EXTRA Level 2 Unfinished Class with the them of “Let Your Smallness Dissolve” and the Pareto Principle

★★★I want reviews from you!★★★


If you have any yoga gear, or yoga clothing, or any yoga related accesory that you would like to review either because you LOVE it, or HATE it, or perhaps are simply indifferent. Let me know! email me at eyogaclass (at) gmail (dot) com. I would love to have you be part of the online yoga community :D



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EYK 4: James Wvinner, How To Create Your Own Fitness DVD + Men and Yoga

Tue, 23 Feb 2010 19:50:00 +0000

This is NOT a yoga class! Hello and welcome to episode number 4 of Elsie’s Yoga Kula the special series of Elsie’s Yoga Class: Live and Unplugged Podcast, that’s all about you and all sorts of extra exclusive information about yoga and culture. As always this podcast is brought to you by the Elsie’s Yoga Class Podcast App for the iPhone and iPod Touch available in the iTunes app store for $3.99. Why not have your yoga in your pocket! Listen to the Podcast I am sooooo excited about this episode! Two subjects people, two subjects that I get a ton of email and questions about. The first topic is aimed a bit more toward yoga/fitness/alternative health professionals. I am honored that a lot of you listen to the podcast and am glad that you reach out to me regarding how to grow and supplement your own practices and businesses via new media. I can help you regarding audio stuff, but my video making skills I’m afraid are not as pristine HA! I’m sure you’ve seen at least one of my videos where I cut off my head! Cut off head videos: sun salutation headless pigeon So given that, I had the privilege of interviewing someone that DOES have lots of expertise with a still camera and a video camera, plus even more know how as to how to create, yes, CREATE your own DVD (something I know NOTHING about). You guys will just LOVE this interview, seriously, tons of great conversation and sharing of insights! Which brings me to the next topic of the episode: Yoga and Men!!! I know that most of y’all listening right now are women. To those of you that practice consistently in a studio setting, I’m sure you’ve come to see that the majority of people that come to yoga class are women. That demographic is also true of the listeners to this podcast, BUT I do have some pretty strong and committed male listeners. I also have some wanna be committed male yogis that have stayed away because they are a bit afraid. I don’t blame them, the first time I walked into a yoga studio I also was a bit intimidated. I just happened to have had a bit more experience with dance/movement/bare feet/hard wood floors due to my life as a theater actor, but it was still a bit weird. I get it, especially for the guys, the images that you see out there of peeps in al those yoga shapes, can be a bit intimidating, so I asked my guest, who is also a yoga intructor! In fact, there was a time in his life that he taught yoga INSIDE PRISONS! So who is this super man you ask? His name is James Wvinner, producer/director/photographer/yoga teacher/yogi extraordinaire. You ready to step into the conversation? Here we go! This was recorded at grandma’s house on a Saturday afternoon... Listen to the Podcast! Here are the links of all that James touched on: Desiree Rumbaugh DVDs Brian Kest Richard Freeman DVD Fit Soul Fit Body Desi Bartlett Tell me that product doesn’t sound awesome? I know that I want it! So, I have a little surprise, for all of you lovely Kula members, you guys will get 10% off the product for the next month! So basically you guys have until March 23 to get 10% of the how to create your own exercise dvd! You just have to listen to the podcast to get the coupon code! I know how hard it is to gather up information and study and learn from so many different resour[...]

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Ep. 77: 85 min Level 2 Yoga Class - Infrastructure and Love Freely

Thu, 18 Feb 2010 05:22:00 +0000

Upon learning about and delving into the earthquake in Haiti, and specifically the lack of infrastructure within the area where the earthquake hit, and the lack of foundation to receive help, it forced me to look at what was going on in my ‘home’, my heart, my surroundings so that I could help create clarity HERE and NOW. Why HERE and NOW? I donated money. In fact, how could you not? It was made so easy to give, so very easy to give. You saw how fast the human heart can open up and offer. You all experienced a sense of unity did you not? It’s amazing how open our hearts are. I have so much faith in the human race and our ability to open our hearts. I have no doubt. Now, our ability to keep the hearts open and sensitive, to work daily to make choices that will optimize our well being and that of those around us is a different story. I can speak from personal experience as I say that I’m lazy when it comes to that stuff. I often times choose to ‘fix’ what’s broken in the house later. It’s too much of a pain now. I’ll eat healthier later. This pound of ice-cream isn’t gonna hurt me now. I’ll discipline and engage with my daughter later, she’s only 16 months old, there’s plenty of time....and on and on and on. That later, turns into years (or at minimum months). Those every day things are the infrastructure: An underlying base or foundation especially for an organization or system.The basic facilities, services, and installations needed for the functioning of a community or society, such as transportation and communications systems, water and power lines, and public institutions including schools, post offices, and prisons. If we don’t tend to that, regardless of how open our hearts are, how willing we are to give, how much we want to work, the delivery of that love, support, resources will not get there easily. At least that’s how I see it. The foundation will not be set when push comes to shove. Infrastructure is not exotic, it’s not exciting, it’s very grounded, methodical, and I guess you could say boring? Our job as yogis is to make these every day choices, these mundane often boring and at times, may I say annoying tasks sacred, valuable and full of meaning. It is in those every day ways that we build our foundation, our underlying system within our household, within our relationships, within our BODIES that we create the optimal way for us to share that wealth of heart and spirit with which we are all blessed . Build the infrastructure and Clear the path to Love The more that we cultivate our infrastructure, the more that we will be able to share and love each other, support each other in a myriad of ways. We will be ever more effective and clear and raise ourselves and each other to a higher level of consciousness. Some links mentioned in the intro: World Virtual Yoga Conference Hillary Rubin (refer to link to find out about her specific session and the magic $100 off code!) Leave a review in iTunes (link opens up iTunes) Leave a review in my Facebook Fan Page! (that would be groovy, there's a page just for reviews!)  [...]

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Ep. 76: 75 min Level 2 Yoga Class- Vasudeva as December Lights

Thu, 31 Dec 2009 02:14:00 +0000

I have to be very honest, winter is very challenging for me. I do my best to see all the goodness, I really do, but when winter begins, man does it kick my spiritual booty! I don't often have time to sit and meditate on my themes for my classes. I'm working on being more efficient in my themeing and conveying more of the Anusara Principles of Alignment ™ and Philosophy more clearly, but as I'm sure some of you teachers know this requires work, time and study. The clearer and simpler a teacher's theme is the more skilled and experienced they are (at least that's my observation). It's kinda like watching a great dancer, you only see the beauty of the art, you get pulled into the dance itself, not the specifics of the dance, the steps, how many hours the artist had to rehearse in order to make it seamless... I'm getting more and more adept at allowing nature to guide me into what I teach. This generally happens during my walk to teach my yoga class. I've learned to let go of 'what I have to do' and simply allow myself to listen and to drink inspiration freely. Thank God for Christmas lights! They were so beautiful! They showed me things I hadn't seen in a while, streets that I walk often shifted and shone in a different way. I was more intrigued by what was going inside the homes that the outside. I saw beautifully decorated houses whose windows shone so bright. I saw shapes and figures all inviting me to step deeper into the homes, into the warmth of the inner dwelling. I realized that the holiday lights where put there in a very strategic way, they weren't just randomly placed, they weren't merely thrown out, but carefully thought out and generally speaking, placed in ways that would enhance each individual dwelling. The specificity of the way the light was cast out was a clear reflection of the owners time, thought and commitment. I saw that in order to place these lights optimally the dweller must first be willing to search the closets, the basements, the attics, to get the boxes out and choose what to cast out. What makes this so glorious is that all this beauty wouldn't be seen if it wasn't for the shorter and darker days of winter. The winter serves to take us deeper into the closet of the self so that we may bring out the decorations of light and enhance the world around us by the way in which we choose to cast our own individual light out into the world. Vasudeva vasu = dwelling place deva = the light The nature of the universe is how you choose to pour the light of consciousness into the dwelling place of the self. As you do this oh how it shines brightly all around, showing off those mighty beautiful lights. How do you choose to create a dwelling place of light? Just putting that out there.... So, given all that, this week's class is a Level 2 class, I know it's been a while! Let me know your thoughts, I always ADORE hearing from you all!!!! you can call me at 310 651 6238 email me at or comment at :) Remember this podcast is brought to you by the Elsie's Yoga Class Podcast App for the iPhone, a lovely way to support the podcast if you happen to own an iPhone or iPod Touch. $3.99 in iTunes! $3.99!!!! That's pretty cheap if you as[...]

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Ep. 75: 32 min Immune System Relaxation And Imagery- Keep the flu away!

Wed, 16 Dec 2009 18:24:00 +0000

Hello All! Here's a new one towards the end of the year! I know I know! It so has been forever. I will now officially stop apologizing. Here's all I have to say about my lack of posts...Hunter.

If you don't know who that is..that's my 14 month old daughter. Anyway, This week's episode came about from a lot of your requests for some more meditation/relaxation type stuff. I decided to put this little imagery relaxation to strengthen the immune system as a little treat to get you through the flu season!

How about them apples?

The music that you hear in the background is by the talented Vic Hennegan off his CD Desert God and the song is called Gaya.

The whole thing runs about about 32 minutes all together. Give it a go and let me know your thoughts! Oh and I'm already editing episode 76! and guess what...a level 2 class :) yipeee!

 thoughts and feedback: eyogaclass(at) or call 310 651 6238! hugs and kisses all!

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EYK 3: Yoga App, Muscular Energy and The Best Yoga Mats

Sat, 17 Oct 2009 04:11:00 +0000

The voice mail that is played at the beginning of this episode is why I decided to do these episodes that I call Elsie's Yoga Kula. There is so much power to sharing your journey. This practice of yoga can take you to so many absolutely fabulous places, not only on the mat but off the mat. I know that my yoga practice opened up so much for me, in fact it was the catalyst for gigantic growth in my life, and I'm in no way talking about the poses. They are the icing on the cake :) They provided me with the first courageous steps towards something more! Thank you sooo much for sharing Jeanne (sp?) ! I am thrilled when I hear stories like yours, those that are all about stepping deeper into your self, to see the vast goodness that dwells within! NICE! Oh, and I would be honored to have you come to my class! Even though I only teach 1 public class a week...but more to come, promise! As you can hear, this message was actually sent 'quite' a while ago. I'm trying to go back and honor you guys that sent me messages long ago :) And if you haven't sent a message to share with me and the kula DO SO. I'd love to help all of us stay inspired and feel that we are truly part of a world wide community! So call me to share at 310 651 6238 Hello everybody and welcome to Elsie's Yoga Kula episode #3! Happy Autumn :) Oh man is Pittsburgh gorgeous when the leaves start to change! My most favorite changes, that of the ivy, it's like fire snakes climbing up trees and buildings. So beautiful! So much has happened this year it's unbelievable. truly. Last year right around this time I became a mother. Yep, my lovely Hunter is 1 year old as of October 2. Happy Happy birthday my baby girl! You have shifted me to become someone I honestly never knew was inside. I've gotten...sturdier, that's for sure :) I started to finally teach public classes, I was laid off of my job last November, man! and now I'm in the process of developing my own consulting business. As soon as I get all my stuff in gear I'll let you all know all about it. You can venture to YoGeek.Me, to see a gradual development of posts delving into the world of yoga and technology :) It has been an incredible fortifying year, full of everything you can imagine, calm, love, fear, angst, courage, meltdowns, you name it. I have LIVED! You guys have made this year for me a sort of life line. Your emails and messages and support have provided me with hope and strength. If you are listening to the podcast I now read an email from Maria Rose from Vermont :D and my response to her email! Listen to the Podcast! EYK News: Remember how I mentioned the cool personalized bottle from the company SIGG on EKY Episode 1? Well, I take that back. I used to love those bottles but the practices of their CEO has left me less than pleased. Here's the quick scoop: SIGG CEO Steve Wasik recently announced that SIGG water bottles did in fact contain the toxic chemical bisphenol A (BPA) in its liners until August 2008. That means that any bottle that you purchased before 10/08 contains BPA. They are allowing customers that purchased a bottle prior to this date (you would know by the bronze liner instead of the pale yellow line[...]

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Ep. 74: 90 min Level 1 Yoga Class- Sankalpa

Mon, 14 Sep 2009 05:56:00 +0000

Ready to delve into the depth of your Heart? Yikes! One of my all times favorite themes to teach is Sankalpa, or Intention. This isn't a general intention, or a teeny tiny intention but your heart's truest wish, your deepest heart's desire embedded in the richness of your Self. I know that when I was first offered the opportunity to meditate, truly ponder my sankalpa, it began to shift me very deeply. In fact it was the mere asking of 'what is my intention' that facilitated living a more fulfilled and truthful life. It informs my life every day, and now it becomes even more important as it helps guide me to be a better mother. I also must be honest. The power of one's own Sankalpa is very powerful, and at times requires a great shift from us if we are going to align with it fully. I felt my Sankalpa, I knew it in my cells and for many years I chose to 'ignore' it's fullness, for lack of better words. I was not ready to truly embrace what living in my truth would require of me. It took me years, plus the help of those around me who knew me and loved me enough to require me to be absolutely honest with myself :D I recorded this week's yoga class at Matrika Yoga, where I've had the opportunity to teach series classes, all with a connecting theme. This specific series was called "Yoga With Grace", just a very welcoming way in which to offer yoga classes that were beyond just the yoga poses, beyond the asana. I had the opportunity to teach more from the Heart, from a deeper place of basic Anusara philosophy, tapping deeper into the Source. Although this class is a very basic Level 1 yoga class, with a lot of basic alignment and instruction, the theme is always one that we can always step deeper into. If you are feeling a bit down, disconnected, lost, possibly need a tune up, do this yoga class :) Oh, and how about a piece of paper? and pen? Just to write down some thoughts, especially during the opening meditation. Let me know how it goes.... PS If you would like to support this podcast, how about buying the iPhone App? $3.99, not bad :D Also, like I mention in the show, Click here to find out a few other options to support the podcast

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Ep. 73: 75 Min Level 2 Yoga Class- Skillfully Attune to Know Deeper

Sun, 09 Aug 2009 02:32:00 +0000

A Level 2 Yoga class!!!!! How Do We Truly Know Anything? Man am I always a mess! Believe me, I do try to be neat...and tidy...and organized...but somehow I always end up with fantastic chaos all around me ;) The worst part about this is that I was like this BEFORE I welcomed my beloved baby, so now with her in the picture my chaos(mess) has escalated to new heights. The good thing is that as the mess escalates my need to find clarity also grows and thus came the theme for this week's yoga class :) My teacher John guided me to recognize how one truly begins to know something. How do we acquire knowledge? Deep knowledge? How do we align with anything? You soften, feel and attune. We attune to the Highest. We attune by getting close to that which we wish to know. This learning is not a head thing, but a heart thing as we truly begin to 'vibe' with and resonate with each other at a much deeper level :D Listen and practice to the class and see if you can begin to attune to something bigger! Finally something other than a Level 1 basic yoga class! This week's class is a Level 2 Yoga Class, not quite an 'advanced' yoga class, but a bit faster in pace and a warmer practice. You will find within this class preparations for more advanced postures such as Urdhva Prasarita Ekapadasana into Handstand (Standing Splits into Handstand) and Archback (maybe even a drop back *yikes*). If you are a seasoned asana practitioner and are acquainted with these poses, please feel free to rock it in the comfort of your own sacred practice space ;) Love the Feedback! email me- eyogaclass (at) gmail (dot) com leave me a message- 310 651 6238 (I'd love to play you guys on the episodes! Plus you can promote your stuff that way!) or comment on this blog! Other ways to connect with me: Connect with the Yoga Podcast Community Elsie's Yoga Kula on Facebook Join us! This week's Yoga Class Online is a Level 2 Yoga Class

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EYK 2: Financial Anxiety Meditation and an Update

Mon, 03 Aug 2009 02:50:00 +0000

The Yoga of Everyday Life and Podcasting! I honestly have tried to post and episode for almost a month. Every day I think about it. Every day I decide THIS is the day to get it all done. Every day the day ends, I'm exhausted and focusing on editing, writing, encoding and uploading is the last thing that my brain is capable of doing :( 3 years ago I began to publish this podcast. 3 years ago Elsie's Yoga Class: Live and Unplugged Podcasts came to life! So much has changed, and so much has stayed the same :) A few things that have stayed the same: My love for podcasting My love for yoga My love for service My love for you guys! My love for legwarmers Although I am no longer the care free legwarmer wearing bicycling full time yoga teacher from Los Angeles and have morphed into the occasional legwarmer wearing full time Mommy/Wife part-part time yoga teacher from Pittsburgh the deepest part of my heart still wants to continue this podcast, PLUS add better content to all those of you who would like it. I may not be consistent. I may say things that I want to happen only to have my life block me in some way, but I never forget what I've said. I'm still with you and plan to be with you for as long as you will have me! :D This is Episode 2 of Elsie's Yoga Kula. I share a bit of an update and invite you to participate in a small mediation that helps us all that are dealing with financial challenge/stress. I know that finances are tight for a lot of people. I also know how economic matters may prove to be huge causes of stress, anxiety, fear, and even health problems. The short meditation in this podcast episode is just a simple way to reconnect with the abundance that we DO have, something we often forget. I tell you this from personal experience. I share this meditation with you because I know that I do this little meditation almost daily because it helps me to stay grounded, and I definitely need to keep my connection to the bigger Source. I share with you because it's a great way to connect with one another so that we may through our thoughts create support for each other in these financially challenging times. I love you all! :D YOU CAN LISTEN TO THE MEDITATION EPISODE BY CLICKING THE BUTTON BELOW! (it's really a short one! Less than 20 min!) [audio #] Love the Feedback! email me- eyogaclass (at) gmail (dot) com leave me a message- 310 651 6238 (I'd love to play you guys on the episodes! Plus you can promote your stuff that way!) or comment on this blog! Other ways to connect with me: Oh yea!!!! I have a FACEBOOK GROUP!!!! Come join the rest of the virtual kula :)

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Ep. 72: 1 hour Beginner Yoga Class- July 4th How Clear Is Your Heart To Reflect Freedom?

Tue, 07 Jul 2009 03:55:00 +0000

This week's Yoga Class Online is a beginner yoga class Declare Your Freedom I had the opportunity to teach a yoga class at this year's Annual Mensa Gathering in Pittsburgh! It was quite an exciting experience. It's always such a treat to teach outside of the yoga studio, and it's also very exciting not knowing who is going to be showing up :) I was thrilled to see a pretty good outcome of between 20-25 people. The majority of them did not have yoga mats and quite a few of them weren't wearing what we would call 'yoga clothing'. You see, none of this matters. The practice can be done anywhere, no props nor specific attire needed! How Do Your Choices Reflect Optimal Freedom? This yoga class is what I would call a beginners class. Although one does not need to be a beginner to practice it. We as practitioners can bring complexity to any class as we choose to step deeper into it's nuances and continue to make more meaning with every breath and every movement. Something simple can be ever so fulfilling and can become a gift to all of us who choose to pull the meaning of our hearts into it :D Let me know your thoughts! Enjoy the practice! This week's Yoga Class Online is a beginner yoga class Leave me feedback 310 651 6238 email me eyogaclass(at)gmail(dot)com

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Ep. 1: Elsie's Yoga Kula (The Beginning of Deepening Community)

Mon, 29 Jun 2009 03:11:00 +0000

This is NOT a yoga class. This is episode 1 of a new facet of the podcast. More yoga classes comig up next week! Hello and welcome to the First episode of Elsie's Yoga Kula, where we share, cultivate relationship and deepen our yoga by entering the community of the heart, which is both your own heart, AND it's the heart manifesting as the company we keep. I've been talking a lot about getting new facet of the podcast up. And it's finally here! Some of you guys may have been listening for a while so you may be a bit more aware of my story, but some of you may just have started to listen so I'll just do a quick recap. I lived in Los Angeles and taught in yoga in Los Angeles until October 2007. While I was there I was blessed to have lots of fabulous classes and an incredible community of both students and teachers that I could delve into and cultivate. The LA yoga community is thriving and abundant. Now I live in Pittsburgh. I transported to the Burgh for LOVE. I'm very happy being here. I have the best family ever ever ever! with my soon to be husband and my 9 month old little daughter Hunter. The only thing that I'm lacking (other than Jamba Juice...but I digress) is the yoga community. Having started teaching again after my baby was born and being able to once again post my classes has given me a connection to you all, and I cannot tell you how much it means to me. The power of this medium and our ability to share together this incredible practice is one of the greatest blessings in my life, so I decided to share a little bit more! I want you guys, all of you that are part of this podcast and practice together, to get to know each other a little bit, plus it also gives me the opportunity to share a little bit more about other yoga related things :) You guys up for it? So to begin, here we go with our first voice mail, It's Nikki from DeMoines! Please listen to the Podcast to hear the Voice Mail :) You are so welcome! You know, I have to do another one of those deep savasana (Episode 61: Chill the Body Out, A 13 Minute Full Body Relaxation) and yoga nidra episodes (Episode 62: Yoga Nidra Yourself Out, a 65 Minute Deep Meditative Relaxation). Personally .... I LOVE those!!! I used to practice yoga nidra a lot more than I have an opportunity to now. One of these days I'm sure I'll be able to again...oh the Mommy life :) Thanks for the call! I'm a very big RSS lover. RSS is sorta like using a DVR to record the shows that you wanna watch. RSS stands for Real Simple Syndication, which means that you can syndicate or publish material 'simply'. Most websites now days, have a feed associated with them. If you subscribe to the feed, then whenever new content is published to that feed you receive it automatically. This brings me back to the DVR metaphor, so you can read, listen or watch that content whenever you want. The way that you are subscribing to this podcast is via it's RSS feed. When you are in iTunes (for the majority of you subscribe via iTunes) and you subscribe to any podcast, you are subscribin[...]

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

Mon, 15 Jun 2009 04:27:00 +0000

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! email me- eyogaclass (at) gmail (dot) com leave me a message- 310 651 6238 (I'd love to play you guys on the episodes! Plus you can promote your stuff that way!) or comment on :)

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Ep. 70: 75 min Level 1-2 Yoga Class- Does Your Yoga Help You Be A Better Person?

Mon, 01 Jun 2009 17:26:00 +0000

The Path of the Yogi Within Social Networks I’ve been on Twitter since the Spring of 2007, way before it became so CRAZY mainstream. When I first got on Twitter, there were only a handful of people that I had actually met face to face. In fact, the people on twitter that I interacted with were basically all from the podcasting/new media community and 90% of them where out of state or out of the country. There was not one person from my yoga community. That has now all changed. I would say in 2009 the yoga community on Twitter has skyrocketed. I’m in awe of the amazing amount of tweets about yoga, from yoga practitioners, teachers and studios. It’s yoga yoga yoga all the time now! I love it because now I can literally feel my yoga kula around me here in Pittsburgh because many of my Anusara yoga friends in LA and from other parts of the country are now on Twitter, including John Friend (the founder of Anusara Yoga)! Needless to say, that’s some serious growth! In the past 2.5 yrs that I’ve been on Twitter, I have not ONCE had a negative experience with anyone I followed or followed me. In fact I’ve developed some pretty special friendships with some folks on Twitter that I would have never come in contact with otherwise. I’m a bit saddened to say that I’ve had my first ‘negative’ experience on Twitter, and it was with a fellow yogi. This episode’s artwork is a snapshot of the initial dialogue. I think all of us have every right to have our own preferences and opinions about yoga and about what yoga system or philosophy we align with. In fact that goes for your spiritual and religious life. One of my fellow Anusara teachers referred to yoga philosophy as ‘resonant energy’. resonance |ˈrezənəns| noun the quality in a sound of being deep, full, and reverberating : the resonance of his voice. • figurative the ability to evoke or suggest images, memories, and emotions : the concepts lose their emotional resonance. • Physics the reinforcement or prolongation of sound by reflection from a surface or by the synchronous vibration of a neighboring object. • Mechanics the condition in which an object or system is subjected to an oscillating force having a frequency close to its own natural frequency. • Physics the condition in which an electric circuit or device produces the largest possible response to an applied oscillating signal, esp. when its inductive and its capacitative reactances are balanced. • Physics a short-lived subatomic particle that is an excited state of a more stable particle. • Astronomy the occurrence of a simple ratio between the periods of revolution of two bodies about a single primary. • Chemistry the state attributed to certain molecules of having a structure that cannot adequately be represented by a single structural formula but is a composite of two or more structures of higher energy. ORIGIN late Middle English : from Old French, from Latin resonantia ‘echo,’ from resonare ‘resound[...]

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Ep. 69: 70 min Level 1-2 Yoga Class- Take a Moment To Stay Steady

Mon, 18 May 2009 03:05:00 +0000

Always doing SO many things at once.

I know for myself it is very rare that I do just ONE thing at a time. Now being a Mom, it becomes even harder. The mind races from one place to the next, things become so cluttered and often times takes us away from our center. Practicing some asana and taking even just a few moments to pause quietly and feel can give us so much access to the vast wealth of steadiness that we all posses. When we see that steadiness, when we find the Center, we can make better and better choices regarding our lives, our health, our relationships and how we choose to step into the world. Let's practice together!

Love the Feedback!

email me- eyogaclass (at) gmail (dot) com
leave me a message- 310 651 6238 (I'd love to play you guys on the episodes! Plus you can promote your stuff that way!)
or comment at!
Other ways to connect with me:

Other ways to connect with me:



(image) By Free Marketing Directory
This week's class is an uptempo Level 1-2 Yoga Class.

You are more than welcome to use props, especially blocks for poses like Trikonasana. I also really love to have a blanket by so I can sit on it during the centering at the beginning of class :)

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Ep. 68: 75 min Level 1-2 Yoga Class- Align and Re-Align with Sensitivity

Sun, 10 May 2009 02:29:00 +0000

Aligning and Re-Aligning My baby girl has recently started having solid food. She got constipated. One would imagine that the only thing that it would affect, would be her demeanor, as she was pretty uncomfortable. In fact, this constipation made other things come out of alignment. She was unable to process her food properly because nothing was really moving :( She threw up. A lot. This made me very worried, as she had never done that before! This is this week's yoga class theme. Listen to find out what my very wise Randy had to say and how it all turned out :) Oh yeah, the class was recorded on April 22 at the Pittsburgh Athletic Association Thank you all for your comments! Just to let you all know. I'm plan on supplementing the live yoga classes with little extra episodes sprinkled here and there. Since the yoga classes themselves are so long, I never want to make my intro more than 6 minutes, as you really need to be getting to practicing! Given this predicament, I've decided to address emails, questions and feedback that I get from you guys in another supplement of the podcast, this is going to be all about Elsie's Yoga Kula, meaning both YOU GUYS (your feedback, your questions, etc) and a little bit of extra sharing on my part, thoughts, focused classes, or practices, or even news about yoga products or any other online yoga tools that I have found helpful. What do you think about that? Let me know! To add just a bit more to my plate I have started a new website/business :) YoGeek.Me. I have posted my very first blog post there: Top 10 Ways That Technology Empowers Yoga Professionals. Check it out! I would love for you to leave your comments, especially if you are a yoga teacher or maybe someone that simply feels a bit awkward with technology! HAPPY MOTHER'S DAY TO ALL THE LOVELY MAMAS OUT THERE!!!!! You all know how to reach me: email me- eyogaclass (at) gmail (dot) com leave me a message- 310 651 6238 (I'd love to play you guys on the episodes! Plus you can promote your stuff that way!) or comment on this blog! Other ways to connect with me: By Free Marketing Directory[...]

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Ep. 67: 75 Min Level 2 Yoga Class- Why Listen?

Tue, 05 May 2009 04:38:00 +0000

I'm going to stop saying that I'm going to post more episodes more often. I absolutely don't know! Agh! Mind you, I'm now all set up technically, finally! I've been recording more consistently, so now it's just a about editing and posting :) I have recorded more than one class, and I'm refining my workflow so that I can TRULY post more episodes. I'm sure you all know by now, I'm a new Mom. My little baby is 7 months as I write this post. She has now settled into herself more, which is allowing me time to step into my own self. The only time that I have to upload, edit, post, etc. is when Hunter is sleeping. Those naps are the sacred time when I can do fun stuff like this podcast, PLUS all of the gazillion things that I have to catch up on: dishes, showers, general clean up, answering emails, paying bills, you get the picture. All I can say is that there aren't enough hours in the day to do ALL that I want to do. My life continues to ebb and flow and my biggest focus is on always remembering to constantly re-align....OH, that's the next episode! In this week's episode I talk about LISTENING. It was all brought about by my latest venture: teaching other yoga teachers/professionals to podcast. I actually did my first 'virtual' workshop! It was very cool. Anyway, within the workshop I explained why I'm partial to an AUDIO yoga class as opposed to VIDEO. Y'all can listen to my intro to find out why ;) And my new site! YoGeek.Me Thank you for continuing to listen. I so appreciate you guys very very much. Enjoy the yoga class!   Here are all the places that you can find me! By Free Marketing Directory In this yoga podcast, we have a level 2 class! Can you believe it? It has been a while ;) The class was recorded at Yoga Matrika in Pittsburgh! Props needed: a yoga block THE SEQUENCE Hands and Knees Downward Facing Dog/Eka Pada Downward Facing Dog/Opening the Hip in Down Dog/High Lunge Plank chattarunga Downward Facing Dog Uttanasana/Ardha Uttanasana x 3 Tadasana Surya Namaskar x 3 Crescent Pose Vira II into Reverse Vira Trikonasana Uttanasana with arms interlaced behind the back Tadasana (with eyes closed) Vira II into Reverse Warrior (with eyes closed) Trikonasana (with eyes closed) Tree Pose Pincha Mayurasana Prep Pigeon Pigeon with Block on top of front thigh Pigeon with Thigh stretch Setubandha into Urdhva Dhanurasana x 3 Downward Facing Dog with knees bent into Straight legged Child's Pose Supine Twist Knees to Chest Savasana[...]

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Ep. 66: 75 min Basics Yoga Class- Pause and Feel

Tue, 03 Feb 2009 16:56:00 +0000

Wooo hoooo
Finally got a new episode up :)

Please feel free to follow me on Twitter

By Free Marketing Directory

and to add me as a friend on Facebook!


Also, you can leave me voice feedback at 310 651 6238
I would so love it :)

This is my personal blog, little teeny bits and pieces of me. No long posts ;)

This is a leve 1 (Basics) Yoga Class. This is a great class for yoga newbies.

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Ep. 65: 75 min Level 1 Yoga Class- Align to Harmonize (Yoga Mat Winner Announced)

Sat, 23 Aug 2008 23:44:00 +0000



The winner must email me with their snail mail address, and color choice so that they can get the mat delivered straight to them :D

New Contest! This time win an iPod Touch!


Please Review Me in iTunes :D

In this Level 1 Free Yoga Class:

Seated Side Arm Stretches

Hands and Knees

Cat/Cow Stretches

Downward Facing Dog

Hands and Knees Alternate Limb Core work

Downward Facing Dog

Lunge into Straightening Front Leg into Lunge Twist



Arm Salutations x3

Half Sunsalutations x 2

Lunge with Arms over head



Lunge with Arms over head




Warrior II

Prasarita Padotanasana


Tree Pose

Deep Lunge with Forearms on the Floor and back knee down

Child's Pose

Setubandha x 3

Outer Hip Stretch on the Back

Easy Twist

Supta Padangustasana


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Ep. 64: 1 hour Beginner Yoga Class- From Pittsburgh! Contract and Expand,

Wed, 18 Jun 2008 17:55:00 +0000

A Beginner's 1 hour Yoga Class. It's a whole new batch of students, and a whole new state I'm teaching in. Not my usual 'type' of class, but happy to be teaching again so much!!! I love it. Check out the full sequence, with new pictures (in the pics I'm 21 weeks pregnant) and follow along at

Also I'm giving a way a Jade Yoga Mat, just fill out a survey on my site :)

Feedback 310 651 6238
eyogaclass (at) gmail (dot) com

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Ep. 63: 90 min Level 1 Yoga Class- Spotlight Is Always On

Sat, 31 May 2008 19:33:00 +0000

Finally I posted a new episode!! This is a nice hip opener class so get to it! Episode 39: Spotlight Integrity You will need a yoga block for this or yoga blocks (towards the last quarter of the class) Jade Yoga Mat contest! There's a Jade Yoga mat just waiting for you! All you have to do is fill out the survey that you can access from my side bar or right below :) For all of you that happened to have filled out the survey before I announced the contest, please email me at eyogaclass (at) gmail (dot) com and give it to me so I can add you to the list of hopeful winners :D I will announce the email at the beginning of July Of course I gave the wrong contact number *sigh* it's 310 651 6238, call me! In this yoga class podcast: Hands and Knees Down dog high lunge right an left plank uttanasana ardha uttanasana tadasana half sun salutes x 2 Surya Namaskar C x 2 lunge with back knee on the earth and arms up  arms interlaced behind the back with legs bent behind you and flat back straighten legs with arms behind x2  Deep lunge with knee on the floor and arms inside leg R down dog Deep lunge with knee on the floor, etc L down dog Crescent Pose plank/chattarunga/cobra down dog twisting downward facing dog uttanasana/ardha uttanasana/tadasana surya namaskar x 2 Parsvakonasana Downdog Vira 2 downdog parsvokonasana child's pose downdog lunge twist (parvakonasana twisting) runner's lunge twist downdog with open hip leg up child's pose  get a block or two!!!!  pavrita trikonasana hanumanasana prep x 2 with a block happy baby chill on the back on the belly, ardha bhekasana dhanurasana x 3 easy supine twist supta padangustasana twist twist with legs crossed knees to chest savasana[...]

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Courage, Prayer and Action-An Elsie Update

Fri, 16 May 2008 20:06:00 +0000

Not a class, simply a video catching my listeners up with what is going on with Elsie's Yoga Kula. And some pretty stupendous news!!! Hope you enjoy. I would love to hear from you guys!

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Salute the Sun Easily-A short Beginner Video

Fri, 14 Mar 2008 23:05:00 +0000

Yeay! Salute the Sun Easily!


Where has Elsie gone to you ask? Well, getting swallowed up by the Pittsburgh winter, if you must know :(

I have been unable to even have an opportunity to practice regularly let alone find somewhere to teach. It's been a very challenging for me now that I have a full time 9-5 job. I now spend all of that time infront of a computer! And it's been so cold and dreary that I have not wanted to step into anything other than my yummy home and sleep.

I have become a bear that happens to work on the internet for a living ;)

I will be back, fully at some point. I just cannot, in all honesty and integrity tell you when this will happen, and when I do I guarantee that it will be a much different Elsie! That's all I gotta say...

I created this video to a fellow internet buddy, Nick Schmidt. We met randomly through online community and he asked me to teach him a little bit of yoga, and I did...with this little video.

Simple, short and precise. A great way to get your yoga practice in even if you only have 5 minutes :) I usually add music and all that jazz, and I may in the future, but I just quickly edited this puppy and decided to publish. To get something out for y'all!!!

Would love to hear your feedback! I would love to hear from you guys all the way around. You guys have now become my only connection to the Kula. How very ironic that Elsie's Yoga Kula is now fueled by you guys. I love it! This is what it's all about!

Please leave me a review in iTunes! or tell a friend about this podcast :D

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Playful Vinyasa Sequence Video

Thu, 14 Feb 2008 15:45:00 +0000

A fun and inventive short vinayasa sequence, which is actually done in Episode 33

Happy Valentine's Day!!!

I keep telling you guys this, but I'm still not teaching publicly, so I cannot post any new yoga classes for you guys :( But I do have one that I just found!!! I just have to take more pics for it, as there are some things that are new, and may be a bit confusing ;) but fun, fun, fun!

I hope to get an actual class up next week! Yipee!!!

So, my way of kinda dealing with this issue is providing you all with some of my prior content on the feed so that those of you who are subscribed can get these videos delivered right to your computer!

I do hope that you enjoy these!

You can listen to it's birth ;) in Episode 33. Enjoy!

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Handstand Splits at the Wall Demo

Fri, 01 Feb 2008 22:07:00 +0000

A short video demonstrating Handstand Splits at the wall. I originally made this video to supplement episode 33 :)

I will be publishing the second video for this class next week!

Hope you enjoy

Please leave me feedback at
or call me 310 651 6238 and leave me a message. I love that stuff

Of course reviews on iTunes are so greatly appreciated

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Ep. 62: 65 min Deep Meditative Relaxation- Yoga Nidra Yourself Out!

Fri, 25 Jan 2008 22:00:00 +0000

Wow! a 65 minute Yogic Sleep, of course relaxation. Yoga Nidra coming your way! I had such a great time recording this Yoga Nidra! Experience deep yogic sleep. It's a great practice for unwinding and truly diving into the depth of unconsciousness. So fun :D ALL MUSIC IN THE PODCAST BY VIC HENNEGAN intro song: Movin' from the Pure Creative Spirit CD yoga nidra music: Gaya from the Desert God CD I'm not a yoga nidra expert by any means. I had a experience during a Yoga Therapist teacher training to study with Richard Miller and experienced such bliss! I bought his yoga nidra tapes and practiced it at home that way. In case you are interested here are some more sources of Yoga Nidra studies and basic information: The Yoga Nidra CD that I have Yoga Nidra on Wikipidea Totally dug Anandmurti Gurumaa's beautiful voice in this CD. If I were to buy another Yoga Nidra CD I would get this one: this site has a great introduction to yoga nidra narrated by Anandmurti Gurumaa, so worth it. Plus she's got a great website herself: Anandmurti Gurumaa With a fantastic Charity for girls...Shakti :) Richard Miller and his website Non-Dual.Com These are a couple of Richard Miller's books: Integrative Restoration: The ancient practice of yoga nidra, for easing stress, healing trauma, and awakening to your timeless Presence. Yoga Nidra: The Meditative Heart of Yoga Rod Stryker : and his CD Relax Into Greatness I based my yoga nidra on his CD. His stuff is also great. All right, So my birthday is coming up! Some of you have asked to give me something, as a thank you, and what I ask of you is to leave me a review in iTunes. I'd love to see if I can get 50 reviews by my birthday! also, Please LEAVE ME VOICE FEEDBACK! 310 651 6238 Elsie's Originals [...]

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Pincha Mayurasan Prep With Headstand Arms

Mon, 21 Jan 2008 21:30:00 +0000

A supplement Video Podcast, focusing on a variation of Pincha Mayurasana (feather of a peacock) with a different foundation-Head Stand arms.

this specific pose is done in Episode 31 of Elsie's Yoga Class Live and Unplugged Podcast

I decided to release this on my feed given the fact that I don't really have a chance to teach publicly (as of now :( )

Would love feedback!
Let me know

310 621 6238

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Ep. 61: 13 min Full Body Yogic Relaxation- Chill the Body Out!

Fri, 11 Jan 2008 21:52:00 +0000

A 13 minute Deep Yogic Body Relaxation with an 8 min intro with feedback ;) enjoy!


Something new!

Since I still don't have a public class and therefore no "live yoga class" I decided to do a sweet full body relaxation. Listen up and enjoy allowing the body to let go and release :)

I would so enjoy any sort of feedback from you guys! Especially letting me know if you like this sort of thing, 'cause I tell you chillin' and the 'slow' is where it's at ;)

FEEDBACK 310 651 6238




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Ep. 60: 90 min Level 1 Yoga Class- The Guru Inside (my last class in L.A.)

Sun, 23 Dec 2007 19:24:00 +0000

emotionally charged Level 1 90 min Yoga class! This was my last class, that I taught in Los Angeles before moving permanently to Pittsburgh PA. So much beauty. So much love. Listen up and give me feedback :)

310 651 6238

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Ep. 59: I hour Level 2 Yoga Class- Magic Revisited

Mon, 03 Dec 2007 19:49:00 +0000

From Pittsburgh! 1 hr, strong fast paced Level 2 class, recycled from last December (previously #20) Check it! It's a good one to do after or before xmas shopping.....

down dog
uttanasana/ardha uttanasana x 3
tadasana with parvatasana arms
1/2 sun salutations x 3
sun salutation X 3
Crescent Pose
On right leg only!
Monkey Lunge
Vira I/Vira II
Crescent Pose/Lunge twist
Ardha Chandrasana/Trikonasana
Uttanasana/Utkatasana into twisting Utkatasana
On the left side!
Monkey Lunge
Vira I/Vira II
Crescent Pose/Lunge twist
Ardha Chandrasana/Trikonasana
Child’s Pose
Twisted Child
fun new pose (crazy twisting down dog variation)
pigeon prep
deep lunge with thigh stretch
cobra on ridgetops x2
sukhasana twist
diamond pose

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Ep. 58: 85 min Level 1-2 Yoga Class- The Time is Now! Elsie News :)

Sat, 17 Nov 2007 18:07:00 +0000

Special Elsie news! Level 1-2, 85 min class. Very slow and methodical because there were a lot of injuries in class that needed to be addressed. Focused and very good. Give it a go when you feel you need time and patience :) Check out for the sequence and a corresponding knee therapeutics video!


Tulsi Tea

Link To Facebook Elsie Tired Video


Dancing Yogini

She Yogini

(image) (image)




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Ep. 57: 1 hr Level 1-2 Yoga Class- Live In Your Heart

Sat, 03 Nov 2007 16:56:00 +0000

1 hr strong Level 1-2 Class. Great for no time restrictions. Live in your heart. Step in there and work :) It's so worth it.


Hillary's Yoga Practice

Mudra Moments Facebook Group



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Ep. 56: 80 Min Level 1 Yoga Class- Step Into Your Truth

Sun, 21 Oct 2007 20:56:00 +0000

Great Level 1 80 min class for beginners. One of my favorite themes to teach :)
Review me in iTunes if you have moment guys! Pretty please :)

310 651 6238

Come watch "Touch the Names" at:


Follow me at:



Opening Night Pictures on:


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Ep. 55: 75 min Level 2-3 Yoga Class- Harvest Moon

Mon, 15 Oct 2007 16:48:00 +0000

A level 2-3 class and it's 75 min :) move into letting all the old stuff die, let the harvest moon lead the way!






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Ep. 54: 90 min Level 1 Yoga Class- Live Into The Light

Sun, 07 Oct 2007 03:05:00 +0000

Level 1, 90 Min yoga class with no inversions and good for beginners.
310 651 6238

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Ep. 52: 90 Min Level 1-2 Yoga Class- I Know! I Know!

Mon, 17 Sep 2007 01:17:00 +0000

90 Min Level 1-2 Class. Up tempo and deeply powerful, with a couple of inversions!

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Ep. 51: 90 Min Level 1 Yoga Class- Approaching With Reverence to Catch Breath

Sun, 09 Sep 2007 21:08:00 +0000

Level 1, 90 min Yoga Class.
Deep and Steady.
We do 1 inversion (L pose at the wall x 2)

Every Person is Precious (This I Believe Essay)



John in San Diego

Portable and New media

The Sequence:

Hands and Knees/Downward Facing Dog

High Lunge/straightening the front leg

Uttanasana/Ardha Uttanasana x3

Half Sun Salutations x 3

Surya Namaskar

Crescent Pose

Surya Namaskar x 2

Lunge Twist


Demo L Pose at the Wall with Daniel

L Pose at the Wall x 2


Prasarita Padotanasana

Parvakonasana (yep, again)

Parva Prasarita Padotanasana (torso to the side)


Deep Lunge (choose your variation)


Ardha Bhekasana

Lunge with thigh stretch

Setu Bandha x 2

Eka Pada Setu Bandha

Ardha Matsyendrasana

Sukhasana Forward Fold



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Ep. 50: 90 Min Level 1 Yoga Class- It's Hot!

Sun, 02 Sep 2007 22:01:00 +0000

Give me some love! 310 651 6238 or email me
love you all!!!!

 (image) (image)





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Ep. 46: 70 min All Levels Yoga Class at Swerve Studio- Knowledge is....Bondage?

Sun, 15 Jul 2007 22:29:00 +0000

Hip openers, and focused work to make you feel better :)

Please come check out to see all the corresponding pics and links!


In this yoga podcast:

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Ep. 45: 90 min All Levels Yoga Class- Declare Yourself a Sovereign

Sun, 08 Jul 2007 18:07:00 +0000

Celebrate your sovereignty by stepping places you haven't gone before. Move out of your comfort zone! A pretty uptempo class. Check out the pics on the site

follow me on Twitter

Podcast Awards (this one is for you Mike and Inge, love you guys!) 

Yoga to Lift your spirits with Elsie

Yogeek Workout 

verge of the fringe

lance anderson

PUM (podcast user magazine)

Declaration of Independence 


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Ep. 44: 55 min Level 1-2 Yoga Class- Mirror of Erised

Sun, 01 Jul 2007 02:03:00 +0000

A good class to take on the road with you. A basic class for students with some knowledge of yoga. We do use a block at the end :)
Check out pics to the episode and links to the theme at
feedback 206-666 4439

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Ep. 43: 80 min Level 1 Yoga Class- See The Goodness

Sun, 24 Jun 2007 01:30:00 +0000

This is a good one for beginners!!!!  Dive into it, there are lots of pics on my website

Plus there's a very yummy deep relaxation towards the end :)

Don't forget to send me feedback ;)
206 666 4439

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Ep. 41: 85 min Level 1 Yoga Class- Responsibility as Pure Desire

Sun, 03 Jun 2007 02:31:00 +0000

YoGeek Workout the Intro

Typical Mac User Podcast ( a wanna be geek asking questions)

Rosary Army Podcast ( a wannabe Catholic reporter/correspondent live at the Rosary Bowl!)

The Run Podcast ( a wannabe runner teaching a yoga class, that's me :) )

Follow me on Twitter

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Ep. 39: 75 Min Level 2 Yoga Class- Spotlight Integrity

Mon, 21 May 2007 05:47:00 +0000

 This is the actual class that I taught while there was a camera crew right in class with us!  The camera man was there for 45 min of the class, and then they sweetly left.  Just thought I should post the class so that y'all could be part of the fun :)  

Link to CBS2 video 

uStream Live and Unplugged Friday Class

uStream YoGeek Practice Broadcast 

 The Sequence:

Adho Mukha Svanasana/Eka Pada Adho Mukha Svanasana/Straight Legged Lunge

Uttanasana/Ardha Uttanasana x 3

Surya Namaskar x 2

Crescent Pose


Vira II/Reverse Vira


wide Uttanasana with arms interlaced behind the back


L Pose at the Wall

Tree Pose

Deep Lunge on the forearms

Pigeon/Pigeon with slight twist

Deep Lunge with thigh stretch

Pigeon with Thigh stretch


Eka Pada Dhanurasana

Upavishta Konasana/Parsva Upavishta Konasana






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Ep. 38: 75 min Level 2-3 Yoga Class- "Become An Expression of Your Gift"

Sun, 13 May 2007 06:24:00 +0000

This was the 1st class that I streamed live!!!!! man that was kinda nutty ;) If you want to take my class, live wherever you are, I'm planning on streaming my class on Fridays, either my 7:30am class or my 12:30pm class, obviously PST. I need feedback about this, what works best for you guys?

Here's the link to my actual LIVE YOGA CLASS

If you look at that link right now, nothing is there, but you will be able to see when the upcoming one is, and when.

Show Links:

John O'Donohue essay

The Sequence:

Hands and Knees

Adho Mukha Svanasana/Eka Pada Adho Mukha Svanasana/High lunge

Uttanasana/Parsva Uttanasana

Wide Legged Uttanasana with arms interlaced behind the back

Tadasana/Urdhva Hastasana shoulder alignment

Surya Namaskar

Crescent Pose

Twisting Downward Facing Dog


Tree Pose/Warrior I/ Humble Warrior/Vashistasana

Child's Pose

Urdhva Prasarita Padasana

Cobra on Fingertips

Parsvakonasana/Trikonasana/Ardha Chandrasana/Urdhva Prasarita Eka Padasana



Uttanasana/Adho Mukha Svanasana

Deep lunge on Forearms


Pavritta Parvakonasana/ Lunge twist with thigh stretch

Child's pose

Pigeon with thigh stretch

Urdhva Dhanurasana x 3

Sukhasana with arms over head

Sukhasana twist

Baddha Konasana

Easy supine Twist


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Ep. 37: 70 min Level 2-3 Yoga Class at Swerve Studio- Praying and Doing,

Sat, 05 May 2007 22:56:00 +0000

"without courage we can never attain to true simplicity, cowardice keeps us double minded, hesitating between the world and God. In this hesitation there is no true faith. Faith remains an opinion. This hesitation is a death of hope. We never let go of those visible supports which we well know must one day surely fail us, and this hesitation makes true prayer impossible. It never quite dares to ask for anything, or if it asks it is so uncertain of being heard, that in the very act of asking it surreptitiously seeks by human prudence to construct a make shift answer. What is the use of praying if at the very moment of prayer we have so little confidence in God that we are busy planning our own kind of answer to our prayer?" Thomas Merton Check out YoGeek Workout  The Sequence: All Fours/Downward Facing Dog/One Legged Downward Facing Dog Short Down Dog into a Long Downdog (listen and know!) Surya Namakar x 3 (with small variations) Tadasana (meditation, focusing on the left side of the body) THE FOLLOWING SEQUENCE IS ALL DONE ONLY ON THE LEFT SIDE Urdhva Hastasana, clasping right wrist and opening the body to the right Crescent Pose  Lunge Twist Parsvakonasana Trikonasana Vashistasana Pavritta Parsvakonasana Downward Facing Dog Twist Utkatasana Twist Tadasana (meditation, focusing on the right side of the body) FOLLOW SAME SEQUENCE ABOVE EXCEPT THIS TIME ALL IS DONE ON THE RIGHT SIDE OF THE BODY Uttanasana Child's Pose Deep lunge on Forearms/Hamstring Stretch/Pigeon Prep Ardha Bhekasana Janu Sirsasana/Pavritta Janu Sirsasana Paschimottanasana Easy Twist SAVASANA (yoga nidra like meditation, fantastic 7 min relaxation :) )[...]

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YoGeek Workout: Hints and Tips about Working out in a Yogic Way

Sun, 29 Apr 2007 07:28:00 +0000

I have just released a new podcast!  This is the announcement.  Sorry, no live yoga class this week but definately next week!  Hope you enjoy YoGeek Workout.  Subscribe to this new podcast, as I will incorporate both audio and video ;)  Should be fun!

206 666 4439

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Ep. 36: 55 min Level 2-3 Yoga Class- No Theme Flow Strong to Quiet Heart

Sun, 22 Apr 2007 05:11:00 +0000

No theme for this class, a perfect class when you don't have much time :) Please remember this is not the best for a beginner, a bit faster paced than usual and I don't teach as much as usual!

Review me on itunes

Follow me on Twitter

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Ep. 33: 80 min Level 2-3 Yoga Class at Bala Yoga- Venti Problem

Mon, 02 Apr 2007 00:31:00 +0000

This is not a class for beginners. We do bunch of stuff that I haven't done before! Check out the corresponding videos once you do do it! A bit of rock and roll for those of you who are up for it ;)

Lynn's site

Lynn's posting on me :)

go to my website for the Sequence and the links to the videos!!!!

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Ep. 32: 75 min Level 1 Yoga Class at Yogaworks- Spring!

Sun, 25 Mar 2007 05:08:00 +0000

Thank you for your reviews in iTunes, keep it up ;)

I'm in the depths of creation, renewal and expansion....stay tuned!!! or subscribed or listening...whatever

This class is perfect for those beginning yoga, enough sweetness, sprinkled with a bit of spice, of course :D


you are more than welcome to send me feedback:

206 666 4439

come check out all the pics!

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Feet Stretches: Supplement Video Podcast #1!

Sun, 11 Mar 2007 02:17:00 +0000

I have ventured in unchartered waters and I'm thrilled!!!!

So this is my 1st attempt at playing with video.  Bad video quality (HD Camara on it's way), iffy editing, but hey, I did it all myself!  Yeay for iMovie.  I kid you not, it's a fantastic little program for newbies like me ;)

Anyway, so the stuff that's in the podcast is some feedback that I sent to a fellow podcaster that I admire very much, Father Roderick of the Daily Breakfast, for he just started his own first video podcast called Healthy Catholic, and it inspired me to get my behind going on this stuff.  I sent this info to him 'cause he's been getting back into running, so this little video is just a couple of ways that you can stretch out tired feet :)

 Please let me know what you think!!!!!!

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Ep. 30: 80 min Level 2-3 Yoga Class at Bala Yoga- Cast Light Inside

Sun, 04 Mar 2007 06:55:00 +0000

Hanging out with my niece this weekend! Such a blast, she can certainly cast light!

write me a review in itunes!

my Flickr yoga poses

The Sequence:

Downward Facing Dog

Uttanasana with arms interlaced behind the back

Uttanasana/Ardha Uttanasana x 2

1/2 Sun Salutes x 3

Straight Legged Lunge/Down Dog/Straight Legged Lunge


Surya Namaskar x 2

Wrist Stretch on hands and knees

Downward Facing dog wrist stretch


Crescent Pose (with side stretch)

Utkatasana Twist

Parsvakonasana with arms interlaced behind the back into Deep Lunge with shoulder behind the calf

Utkatasana (upper back more arched)

Parsvotanasana (slight variation)

Urdhva Prasarita Ekapadasana


Demo Pincha Mayurasana with Susan

Pincha Mayurasana

Demo Pincha Mayurasana Palms up with Huck

Pincha Mayurasana with palms up

Demo Pincha Mayurasana hands flat against the wall with Huck

Pincha Mayurasana with palms flat against the wall

Squat on tippy toes, legs together into a twist

Parsva Bakasana

Pigeon Prep

Pigeon Prep with thigh stretch

Setu Banda Sarvangasana and/or Urdhva Dhanurasana x 5!!!

Easy supine twist

Downward Facing Dog

Parva Uttanasana


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Ep. 28: 75 min Level 1 Yoga Class at the Center for Yoga- Authentic Love

Mon, 19 Feb 2007 07:32:00 +0000

Authentic love is not a vague sentiment or a blind passion. It is an inner attitude that involves the whole human being. It is looking at others not to use them but to serve them. It is the ability to rejoice with those who are rejoicing and to suffer with those that are suffering. It is sharing what one possesses so that no one may continue to be deprived of what he needs. Love, in a word, is the gift of self. -Pope John Paul II YOU CAN STILL DONATE TO CORAZON DE VIDA! Join Victor and I for the Typical Mac User Live show on February 25th! You so don't need to watch the Oscars! The best moments will be replayed over and over and over for the week following Talkcast information: Talkcast Name: Typical Mac User Podcast Live (Talk MAC) Host: Victor Cajiao - Phone number: (724) 444-7444 Talkcast ID: 3097 PIN: The phone number or 10-digit PIN you signed up with (you gotta sign up with Talkshoe!) Vic's Healing Through Dance Workshop THE SEQUENCE Hands and knees Downward Facing Dog (Adho Mukha Svanasana) One legged Downward Facing Dog with hip squared (Eka Pada Adho Mukha Svanasana) Child's Pose (Balasana) One legged Downward Facing Dog opening the hip into a high lunge into straightening out the front leg Uttanasana Uttanasana into Ardha Uttanasana x 3 Surya Namaskar C x 2 Tadasana with Parvatasana arms (arms interlaced above the head) Surya Namaskar A Lunge Twist Uttanasana with arms interlaced behind the back Parsvakonasana Prasarita Padotanasana Parsvakonasana (yes..AGAIN ;) ) Prasarita Padotanasana Hasta Padangustasana Prep some discussion about alignment in this pose Has[...]

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Ep. 27: 70 min Level 2 Yoga Class at Bala Yoga- The Heart

Sun, 11 Feb 2007 05:06:00 +0000

John Friend founder of Anusara Yoga John's Rockin' with Shakti Tour Heart Study Fantastic Organization which focuses on The Heart!!! The Dana on Mission Bay Yes...I totally spoiled myself. I figured, why not celebrate my 35th birthday a little more! Mind you, for whatever reason I got a great deal on the rooms and if any of you are ever around San Diego, maybe taking a little trip to Sea World, hey come on over here. They have been incredible. Really. Donate to Corazon de Vida! here's a link to my Evite for the Coconuts Legwarmers Charity Birthday Bash The Sequence: Downward Facing Dog High Lunge Downward Facing Dog Twist Uttanasana/Tadasana/Parvatasana Arms (arms interlaced above the head) Surya Namaskar x 3 Parsvakonasana Vira I Deep Lunge with Chattarunga Arms or Deep Lunge working head behind the knee Vashistasana Uttanasana with arms interlaced behind the back Handstands Tadasana into Standing Arch Back Downward Facing Dog Shoulder Alignment work Monkey Lunge Pigeon Prep Parsvotanasana Uttanasana Lunge with thigh stretch (eka pada rajakapotasana II thigh stretch) Bridge Pose and/or Urdhva Dhanurasana x 4 Upavistha Konasana into Parsva Upavishta Konasana Paschimottanasana Supine Easy Twist Tadasana[...]

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Ep. 26: 70 min Level 2 Yoga Class at Bala Yoga- Nitya Karmas

Sun, 04 Feb 2007 07:23:00 +0000

Sianna Sherman Hillary's Yoga Practice Episode 13 Coconuts and Legwarmers: February 18th 9:30am at Lululemon Athletica North Beverly please please please donate! it's for the kids!!!!! The Sequence: Adho Mukha Svanasana into Eka Pada Adho Mukha Svanasana opening the hip Uttanasana/Ardha Uttanasana 1/2 Sunsalutes x 3 Surya Namaskar x 3 Crescent Pose Parsvakonasana Deep Lunge working head behind the knee Eka Pada Adho Mukha Svanasana opening the hip Trikonasana Twisting Downward Facing Dog Handstand Handstand Demo with Lucy Bivins Handstands again (on ridgetops, maybe???) Tree Pose/Urdhva Prasarita Ekapadasana/Pigeon/Twisting Pigeon Vashistasana with Backbend Pigeon with Thigh Stretch Lunge with Thigh Stretch Child's pose Dhanurasana Ardha Bhekasana Setu Bandha Sarvangasana and/or Urdhva Dhanurasana x 3 Downward Facing Dog Parsvotanasana Uttanasana Easy Supine Twist Knees to Chest Savasana[...]

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Ep. 25: 75 min Level 1 Class at the Center for Yoga- Rajanaka

Sun, 28 Jan 2007 07:44:00 +0000

This is all about my teacher Douglas Brooks, although I don't really speak about him in the class. I only try as best as I can to explain what this incredible philosophy is about. As I say during the class, and as Douglas has said many, many times before, "this is a practice that is learned from ear to ear, not from mouth to ear," so my explanation of it, is what I've 'heard.' I do my best to honor him through my words. As always I only hope to become clearer and more precise in the teachings. If you want to hear him, in his own voice, explain the philosophy check out this link where you can buy his Philosphy CD's: and of course Douglas's actual site, so you can go to one of his philosophy workshops, he is not to be missed! Hillary's Yoga Practice! subscribe to her podcast through itunes here The Sequence: Sukhasana with Parvatasana arms (arms interlaced above the head) Sukhasana with side stretch Downward Facing Dog (Adho Mukha Svanasana) Child's Pose (Balasana) Downward Facing Dog Straight Legged Lunge into straightening the front leg Uttanasana Half Sun Salutation Sun Salutations x 2 Crescent Pose Demo of Pincha Mayurasana (me jabbering for a while, then you guys get to go at it for quite a while, try to do the full pose 3x) Pincha Mayurasana Tree pose with Eagle arms (Vrksanana with Garundasana arms) Tadasana into a lateral side stretches (sometimes referred to as Crescent Moon) Vashistasana Prep (with front leg forward) Lunge Twist Ch[...]

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Ep. 24: 75 min Level 1 Yoga Class at the Center for Yoga- Apeksha

Sun, 21 Jan 2007 17:05:00 +0000

Exactly 28 days till the Coconuts and Legwarmers Bash benefiting Corazon de Vida! Mark it on you new calendars! Sunday February 18 from 9:30-11:30am at the Beverly Hills Lululemon Store. bolsters blankets The Sequence Table Top Pose Downward Facing Dog/One legged Downward Facing Dog/High Lunge/High lunge with front leg straight Plank Downward Facing Dog/Uttanasana Tadasana Arm Salutes x 3 1/2 Sun Salutations x 2 Surya Namaskar C x 3 Crescent Balasana Table Top Pose/ One Leg, One Arm Table Top One Leg, One Arm Downward Facing Dog (listen to the podcast and follow what I say! ;) ) Lunge Twist Uttanasana with arms interlaced behind the back Deep Lunge with forearms on the ground Supine Hip Stretch or Figure Four Hip Stretch on the back/ Supine baby craddle Lunge with thigh stretch at the wall or Eka Pada Rajakapotasana 2 with a thigh stretch at the wall Supported Legs Up on the Wall or Supported Viparita Karani Pranayama (3 part breath) dirgha pranayama Savasana[...]

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Ep. 23: 75 min Level 2 Class at Bala Yoga- Certainty and Doubt Revisited

Sun, 14 Jan 2007 18:48:00 +0000

My Coconut Legwarmer bash is on February 18th from 9:30- 11:30 am!!!!  At the Lululemon Store, come participate! The Charity that I have chosen is:   You need a blanket, or thick towel for this one Sequence: Table Top Pose Downward Facing Dog/ Plank Pose/ Downward Facing Dog Uttanasana into Ardha Uttanasana x 3 Tadasana Surya Namaskar x 2 High Lunge (jump switch sides) Crescent Pose Parsvakonasana into Trikonasana Ardha Chandrasana into Trikonasana Balasana Handstands Hasta Padangustasana Prep Standing Hip Stretch Navasana Prep (core work) Urdha Prasarita Padasana, upward extended feet pose (more core work) Downward Facing Dog Pigeon Prep Vajrasana with blanket behind the knees (knee, hamstring and calf opener) Virasana, possibly into Supta Virasana Setu Bandha Sarvangasana x 3 (or Urdhva Dhanurasana) Baddha Konasana Ardha Matsyendrasana Paschimotanasana Seated Meditation Savasana[...]

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Ep. 22: 70 min Level 2+ Yoga Class at Bala Yoga- Ganesha

Sun, 07 Jan 2007 19:30:00 +0000

How cute is Ganesh? I totally think this is the cutest picture ever! you can check out how incredible this guy's work is at ghee happy. I got his book and it's just fantastic. He has a wonderful was of drawing the hindu gods and also giving their individual myths. I believe this is a must have for any yogi who wants to know more and also any yoga teachers! cute as can be! links: my intro music 'movin' by Vic Hennegan  write a review in itunes digg (now you have to be a member of digg to digg me, so if you are not check out the site. it's a great community site where 'we' digg the stories that we believe are worth looking at, love the concept! you can dig my podcast in the podcast section, which is where you have to be a member of digg to do, as it's a very new addition to the site itself) the sequence: Downward Facing Dog Straight legged lunge Chattarunga pushups x 3 Downward Facing Dog Uttanasana/Ardha Uttanasana  x 3 Half Sun Salutes x 3 Surya Namaskar x 3 Crescent Pose (jump switch) Parsvakonasana Trikonasana Vira II Uttanasana Urdhva Prasarita Ekapadasana with hips squared (standing splits with hips squared) I use this as a prep for handstand Wide stance Uttanasana with arms interlaced behind the back Malasana Uttanasana Handstand Pigeon Pavrita Parsvotanasana Salabasana with arms interlaced behind the back Pigeon with thigh stretch Lunge with thigh stretch Cobra on fingertips x 2 Urdhva Dhanurasana x 3 Marychiasana III into Eka Pada Gomukha [...]

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Ep. 21: 75 min Level 1 Yoga Class at the Center for Yoga- Misfits!

Sun, 24 Dec 2006 17:38:00 +0000

Merry Christmas!!!!! Honestly a crazy little class! Please, you will need 2 blocks for this class. If you do not have blocks you can use a thick bath towel or blanket, rolled up. Yeah, I go a little crazy about one of my most favorite Christmas stories (actually the tv show story, rudolph the red nosed reindeer and the island of the misfit toys). I was kinda surprised at how many people had no idea what I was talking about. You guys have to watch the show!!!! Rent it, buy it. You gotta have it for the holiday season! Plus, according to my wacky self, it has a pretty fun soundtrack ;) The Sequence: Hands and knees Downward Facing Dog One legged D0wn dog into a straight legged lunge Plank into Down Dog Uttanasana/Ardha Uttanasana x 3 Tadasana Arm Salutes x 3 Half sun salutes x 2 Surya Namaskar x 4 Parsvakonasana Parsvakonasana prep/variation Crescent Pose into Twisting high lunge Child's Pose Table Top Sequence: involves extending one leg back and opposite arm forward, from there moving into a back bend Twisted Child Pose L Pose at the Wall Deep lunge on the forearms Pigeon Prep Eka Pada Bhekasana Dhanurasana EXPLANATION AND DEMO: shoulder alignment discussion, plugging in the armbones for urdhva dhanurasana demo with John Urdhva Dhanurasana with blocks x 3 Uttanasana Sukhasana twist Easy supine twist Supta Padangustasana[...]

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Charity Podcast: Participation Rocks!

Wed, 20 Dec 2006 17:45:00 +0000

My first attempt at an Enhanced Podcast! For those of you who don't know what that is, it's an podcast that as you listen to it on itunes (sorry those of you who have a different podcatcher! itunes is free though, if you don't have it!) you can see pictures and even access the links that I talk about on the podcast straight from itunes! Check it out! What all this means is that as you listen to this specific podcast, there will be chapter markers within the podcast, kinda like the markers that you have on a CD when you move from song to song. If you don't have time to listen to the whole thing or maybe want to skip a specific charity you can just press the forward button and you will move straight to the next chapter. Kinda nifty! I tried it last night and it totally worked! Another cool thing is that if any of the charities reach out to you and you just have to go find out about the charity the moment that you are listening to me talk about it, there is a link already there for you to link to! You can go to the website as you listen! Oh, technology. I hope it works :) Enjoy CHARITIES Breast Cancer Research American Red Cross Boys and Girls Club of America ALS Corazon de Vida One World Family Fund The Youth Leadership Training Program: You can contact Satatma directly, Mother Om Mission American Lung Association The Amanda Fo[...]

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Ep. 20: 50 min Level 2 Yoga Class at the Center for Yoga- Magic

Sun, 17 Dec 2006 17:21:00 +0000

I turned it up a notch. This specific class on the schedule at the studio says a level 1-2 class, but I went a little bit more ;) The pace of this class is a bit faster than I usually teach. I also didn't do too many alignment principles through the vinyasa sequences, it was much more about moving with the breath and just opening up the body. I was inspired by a class that I had taken earlier in the week taught by one of my yogi friends, William Duprey. Y'all have to check out his website, he's just great! Still taking requests for charities! So click here, and let me know what you think! or call me at 206 666 4439 down dog uttanasana/ardha uttanasana x 3 tadasana with parvatasana arms 1/2 sun salutations x 3 sun salutation X 3 Crescent Pose Parsvakonasana On right leg only! Monkey Lunge Vira I/Vira II Crescent Pose/Lunge twist Ardha Chandrasana/Trikonasana Vashistasana Uttanasana/Utkatasana into twisting Utkatasana On the left side! Monkey Lunge Vira I/Vira II Crescent Pose/Lunge twist Ardha Chandrasana/Trikonasana Vashistasana Child's Pose Twisted Child fun new pose (crazy twisting down dog variation) Pic is on it's way pigeon prep deep lunge with thigh stretch dhanurasana cobra on ridgetops x2 sukhasana twist diamond pose[...]

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