Episode 72: July 4th How Clear Is Your Heart To Reflect Freedom? A Beginner 1 hour Yoga Class

by Elsie on July 7, 2009

Auspicious Flag Blowing in the Breeze Auspicious Flag Blowing in the Breeze

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 😀

Let me know your thoughts! Enjoy the practice!

This week’s Yoga Class Online is a beginner yoga class

Download MP3 of Yoga Class

The Sequence of Yoga Poses in this week’s Yoga Podcast Episode is:


Sukhasana with arms interlaced above head


Sukhasana side stretch

Sukhasana with arms over head

Sukhasana w/ eyes closed



Arms over head

One arm up over the head with palm of the hand facing forward

Tadasana with One Arm Up Over Head

Arms interlaced overhead

Tadasana With Arms Interlaced Above the Head

Arms interlaced behind the back

Tadasana With Arms Interlaced Behind the Back

Standing stretch to the side

Arm salutations


Shower pose

Yoga Shoulder Stretch at the Wall or Shower Stretch

L pose at the wall

L Pose At the Wall (shoulder stretch)

Shoulder stretch at the wall

Forearm Shoulder Stretch at the Wall

Modified Parvotanasana at the wall

Modified Parvotanasana At the Wall

Pavrita Trikonasana prep at the wall w/ clock arm

Pavrita Trikonasana Preparation at the WallPavrita Trikonasana Preparation at Wall 2Pavrita Trikonasana Preparation at the Wall 3Pavrita Trikonasana Preparation at the Wall 4

Tree Pose

Easy Seated Yoga Sequence


Marychiasana III

Marychiasana III



Agni Stambasana

Agni Stambasana


Modified supta padangustasana

Easy supine twist



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{ 6 comments… read them below or add one }

Yoga Pranayama July 7, 2009 at 10:26 am

Very easy and useful yoga postures, can be practiced by even a child… Thanks for the info.


Lina July 7, 2009 at 12:21 pm

Back to the basics! That’s absolutely fantastic! Time to ‘reconcile’ our practice!


Eric July 8, 2009 at 12:10 am

Hi Elsie. I was in this class and was impressed at how you managed with so little space in the room. I was the guy asking about your recorder BTW.

As to to the lack of mats and props, my first yoga teacher said that when yoga began, all you needed was your mind and your body. When yoga came to the West, all these accessories that you needed to buy showed up.

It was cool how the flag happened to be there!


Elsie July 8, 2009 at 3:56 am

You are welcome @Yoga Pranayama! Lina, so glad to have you swing on by 😉 @Eric How great to have you come on by! It’s so refreshing to be able to practice anywhere. It really shows you how accessible the practice really is.

We do rely a lot on our propage 😉 It’s such a pleasure not to have them around! So wonderful to have had you in class!


Anne in NC July 25, 2009 at 3:14 pm

Hi Elsie, I really enjoyed this class, the shoulder stretches at the wall are amazing! I feel much more open today. ps, it was great fun to hear my voicemail on your yoga kula podcast! 🙂 much love to you!


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