Episode 64: From Pittsburgh! Expand and Contract, a Beginner 1 hr Yoga Class

by Elsie on June 18, 2008

The Jade Yoga Mat contest!!!! Fill out the survey and win a mat 🙂

About this yoga podcast episode:

This is a total beginner yoga class, a fantastic class to start with, plus it’s only an hour 😉 Let me know what you think!

I also suggest very strongly to put a blanket or a towel or something folded and supportive beneath your bum, especially if you have a tight lower back, hips and hamstrings. Do as I say, not what you see in the pics 😉 (took the pics at work and there are no blankets or towels there…just dirty carpet!)

Download MP3 of Yoga Class

The Sequence of Yoga Poses:

Seated Meditation Sequence

Seated Side Stretch and Looking Up

Easy Seated Twist

Wide Baddha Konasana

Seated Forward Bend Prep Vinyasa

Supta Tadasana with arms facing each other

Supta Padangustasana Prep or Full Supta Padangustasana

Knees to Chest

Easy Supine Twist

Hands and Knees

Cat/Cow Stretches


Downward Facing Dog x

Lunge Preparation and Full Lunge (arms inside of front leg)



Arm Salutations

Standing Side Stretches

Tadasana on tippy toes

Half Sun Salutes x 3

Tree Pose


Agni Stambasana Prep

Supine Twist Variation


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{ 7 comments… read them below or add one }

Ayesha97 June 19, 2008 at 1:45 am

oooooo…. love the new pics!


Elsie June 19, 2008 at 5:32 pm

yeay Kim! glad you like the pics, even with the dirty carpet and dirty feet 🙂 Didn’t see any of that before I took the pics, tee hee!


hillary August 1, 2008 at 7:49 am

you are a goddess.. love the outfit, pics and light shining from you.. oh and the jade yoga mat – thats pretty cool stuff..

missing you xo h


Fitzalan February 23, 2009 at 11:45 pm

I am an avid long distance runner and have been doing yoga fairly consistantly for a few months now. I have Crohn’s disease and spent most of the day today in the hospital. This simple practice was exactly what I needed. My body wasn’t strong enough for chaturangas and the like. I wanted to thank you for having a class that was exactly what my body needed after a day like today.



Kylie Upton January 31, 2011 at 2:00 am

I used to do yoga classes that I loved but they were too far away from home and I have just discovered your website, downloaded and done this class. Yay for you Elsie, you sound like you just love what you do and I really enjoyed this class. My ipod will now be full of Yoga Kula and I can take you with me where ever I go, what a blessing!


dave February 22, 2013 at 4:11 am

great, easy practice. Thanks. You are my yoga class when traveling for work.


Shalyce Spor April 26, 2014 at 9:37 am



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