Episode 30: Cast Light Inside, Level 2-3 80 min yoga class at Bala Yoga

by Elsie on March 4, 2007


Hanging out with my niece this weekend! I almost could not bear how cute she is!!!! She can certainly Cast Light!

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my Flickr yoga poses

The Sequence:

Downward Facing Dog

Uttanasana with arms interlaced behind the back

arms behind in uttanasana

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

wrist stretch 1 wrist stretch 2wrist stretch 3

Downward Facing dog wrist stretch

down 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

Parsvakonasana with arms interlaced behind the back Deep Lunge with Head behind the knee back view

Utkatasana (upper back more arched)

Parsvotanasana (slight variation)

Urdhva Prasarita Ekapadasana

standing splits


Demo Pincha Mayurasana with Susan

Pincha Mayurasana

Demo Pincha Mayurasana Palms up with Huck

hand alignment palms up pincha prep

Pincha Mayurasana with palms up

pincha mayurasana with palms up

Demo Pincha Mayurasana hands flat against the wall with Huck

pincha prep palms flat on the wall

Pincha Mayurasana with palms flat against the wall

Pincha Mayurasana with palms flat on the wall

Squat on tippy toes, legs together into a twist

Parsva Bakasana

Parsva Bakasana

Pigeon Prep

Pigeon Prep with thigh stretch

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

Easy supine twist

Downward Facing Dog

Parsva Uttanasana


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{ 8 comments… read them below or add one }

Melissa March 5, 2007 at 3:24 am

Oh my gosh, your niece is so cute! I think my ovaries just exploded… 🙂 She looks like the happiest baby yogi ever!


Elsie March 5, 2007 at 5:45 am

I KNOW!!!!!! I tell you, it’s literally too cute to bear 😀


Jessi March 5, 2007 at 3:11 pm

Could I be prouder of myself for doing Parsva Bakasana for a whole three seconds? Awesome class.
And you’re neice is adorable. What a smile!


Elsie March 5, 2007 at 4:57 pm

any amount of levitation is good for the soul 😉


George March 6, 2007 at 7:54 am


Hi Elsie, You might want to try this plug in so viewers can browse trough your pictures more easily. (Add rel=”lightbox” attribute to any link tag to activate the lightbox.)

Great series, inspiring blog. George


Elsie March 6, 2007 at 4:13 pm

thank you George! I’ll give it a go and see how it works out 🙂


George March 6, 2007 at 4:22 pm

I’m not sure if and how plug ins can be installed on Wordpress.com sites. It will look like pictures f.e. in this gallery: http://www.studioseven.nu/gallery/gallery.htm


Ronni Hendel March 14, 2007 at 8:15 pm


I love your podcasts and do them (as well as Hillary’s) often–esp. when I am on the road. It’s as close to a class as I can get.

A couple of your recent podcasts have been in an MP4 format. I can’t open them (my business’ IT dept. doesnt’ support the format), which is very sad. Is your intention to stick with MP4?


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