Episode 5: Elsie’s Yoga Class Live and Unplugged- Level 2-3 at Bala Yoga, 1hr 15 min

by Elsie on August 27, 2006

Whopeee!!!! A level 2-3 class. For those of you who are beginners I suggest you start with Episodes 1,2 or 4, not this one. Even though you may not be able to do the class itself, you are sure welcome to listen to the 1st 10 min of introduction, theme and teeny meditation, something to think about. This week I refer to my beloved teacher Douglas Brooks and also to an esquisite yoga journal, Matrika Yoga, that is a must read, and possibly, a must subscription, especially for those of you who want to deepen your yoga practice. The excerpts that I read in class are from the editorial “The Yogas of Certainty and Doubt” pages 10-12, Volume 1.

The Sequence:
Warm Ups
1/2 Sun Salutations

Surya Namaskar x 2
Parsvakonasana (Side Angle pose)
Trikonasana (Triangle pose)
Crescent Pose into Urdhva Prasarita Ekapadasana (Standing Splits) variation with hips squared into Lunge twist
Twisting Adho Mukha Svanasana (Twisting Downward Facing Dog)
Vira II into Reverse Vira (Warrior 2 into Reverse Warrior)

Eka Pada Rajakapotasana prep (Pigeon Prep)

(at the wall)
L pose at the wall/ One handed L pose at the wall
Standing hip stretch
Standing Baby Craddle
Malasana (Squat)
Bakasana on forearms (Crane/Crow on forearms)
Bakasana (Crane/Crow)
Eka Pada Rajakapotasana with thigh stretch (Pigeon Prep, with thigh stretch)

Ardha Bhekasana (Half Frog Pose, thigh stretch)

Lunge with thigh stretch
Ardha Ustrasana (Half Camel Pose)

Ustrasana x 2 (Camel Pose)

Urdhva Dhanurasana x 3 (Upward Facing Bow/Wheel)

Supta Padangustasana (Head to Knee pose on your back)
Jathara Parivartanasana (deep twist with straight legs)
easy twist
Apanasana (knees to chest)


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{ 4 comments… read them below or add one }

Molly August 25, 2008 at 7:26 pm

That was expansive, thanks! I did things I have never done before. Actually got up on my hands for a few seconds for Bakasana, got each arm up for a few seconds in standing L and actually spent about half a minute in wheel pose. Just last week I could only manage a few seconds.


Elsie September 2, 2008 at 7:33 pm

Yippeeeee mighty Molly!!!! you are so totally rockin’ 😀


mel November 7, 2011 at 10:47 pm

Sadly, these older podcasts won’t load. Can you upload them differently?


Elsie November 14, 2011 at 6:15 pm

Thanks for letting me know!

Working on getting proper links working for all the older files! Sorry about that 🙁


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