Review Sun Salute Seated Exercises: Neck Roll, Shoulder Roll & Squeeze Lying Down Face Up: Hip Tilt Bridge Knees to Chest Crocodile Twist Leg Stretches Alphabet Rest and Shoulder Press Criss-Cross Roll-Up and/or Rolling Like a Ball Cross-Legged Stretch (Football) Side Down: Arm Circles Face Down Plank Baby Cobra with Optional VW Arms, Cobra Cat & Dog Stretches Standing: Hula, Toe Balance, Finger Stretch, Balance Comfortable position: Breathing Meditation Back to the Beginning Comments and Links I am interested in your comments. Email Pam Walatka In addition to our own classes (Pam, Nancy) we recommend: Yoga of Los Altos, Andi Bruno's Iyengar, Anusara, Yin, and Vinyasa yoga studio in Los Altos Julianne Rice, Center for Spiritual Enlightenment in San Jose plus Mom-Baby Yoga at Blossom Birth Services in Palo Alto www.blossombirth.com If you would like your yoga pages to be linked from here, let me know. Credits Yoga Class By Pam Walatka with Nancy Jamello Thanks to my yoga students who posed for these photos: Eve Bennett-Wood, Carol Commons, Carol Crites, Kathleen Doctor, Gay Duval, Janet Harrington, Janet Jorgensen, Cynthia Lautzenheiser, Diane Moore, Grace Ostrus, Nanci Schram, Tracey Stewart, Jeanne Straube, Helga Usher Thanks to my Pilates teacher, Barbara Shewfelt Edited by Janet Jorgensen and Carol Whiteley Errors by the author. � 2010 Pam Walatka pamwalatka.com For Jerry Background From 1968 to 1970, I taught yoga at Esalen, the educational spa-retreat in Big Sur, California. I was the first yoga teacher at Esalen and one of the first yoga teachers in America. Esalen is the home of mind-body-spirit-�the first place to offer workshops in yoga, meditation, psychology, philosophy, sensory awareness, and body work. Before I moved there, I was pretty much unaware of anything going on below my neck. I was a mind suspended in midair by an invisible body. Of all the ideas we explored at Esalen, some have endured. This book shows the exercises that I teach in my yoga class in Los Altos Hills. My style of yoga is influenced by Zen meditation, Pilates, and sensory awareness. These exercises are meant to be the foundation of a daily and enduring practice. My current yoga teacher is my sister, Nancy Jamello, who helped me get this right. Please be careful. Let your body be the boss of your yoga. A good stretch should feel good--avoid anything that causes sharp pain. When you feel comfortable in a pose, push yourself a bit until you feel challenged. These lessons are free. Use them cautiously and at your own risk. You can do these yoga/pilates poses in any order you want, or just click on the "Next" button (above) to get the recommended sequence. Intro Hip Tilt Bridge Knees2Chest Shoulders Crocodile Twist Leg Stretches Alphabet Shoulder Press Criss-Cross Roll-Up Rolling Like a Ball Cross-Legged Stretch Arm and Side Plank Cobra Cat Dog Child Spinal Twist Standing Sun Salute Sun Salute Summary Meditation Review, Links, & Credits © copyright Pam Portugal Walatka, 2012 with Nancy Portugal Jamello. Please send me your comments and questions: Click here to email Pam Nancy Portugal Jamello's Hatha yoga classes in Saratoga, San Jose, and Los Gatos Pam Portugal Walatka's yoga fitness class in Los Altos Hills Beach house in Nicaragua for rent. On the beach in a remote fishing village. Beautiful. Excellent big wave surfing directly in front of the house. Introductory Rate .. $92/night - $554/week - $1,663/month ...More info

   

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