My gratitude has evolved into joy over the past couple weeks as I’ve begun to feel embraced by the wide arms of Cleveland’s yoga community. Yesterday evening, I taught an open-level vinyasa class at the Source Yoga Studio. I was encouraged to share an excerpts from the class, which was inspired, I am certain, by the wild and freeing sequences of Tory Jenis (Blackbird Studio, Ithaca, NY).

Warrior I (R)
Humble warrior
Warrior I
Warrior III
Chair
Mountain + grounding
[Transition: left foot back]
Low lunge twist
Vinyasa + repeat

Fallen triangle (R)
Crescent lunge (R)
Crescent twist
Warrior II
Reverse
Side angle
Warrior II
Triangle
Vinyasa + repeat

[Child’s pose, optional]

Forearm plank
Dolphin + leg extensions
Down dog

Warrior II (R)
Reverse
Side angle
Reverse
[Transition: straighten front leg]
Triangle
Goddess squat
Straddle fold
Straddle twists (R + L)
[Transition: mandala pivot toward back of the mat]
Warrior II (L)
Balancing half moon
Standing split
Forward fold
Chair pose
Mountain
Plank
Side plank (R hand down)
Wild thing
[Transition: L foot plants on the inside of R hand]
Crescent lunge (L)
Crescent twist
Warrior II (L)
Reverse
Vinyasa
Wide-legged down dog
Repeat

This week has been a difficult one. Problems in my personal life coupled with pressure at work to meet multiple deadlines have tested the limits of my stamina. And yet, despite my exhaustion, last night I taught a vinyasa class that came straight from the heart. I thought it might ruin the organic magic of the flow to write it down, but I received such positive feedback that I wanted to share with my friends and loved ones. Enjoy!

Child’s pose
Side stretches
Table top
Cat/cow flow
Core work (“table top open arm and leg” flow for obliques)
Down dog
Rag doll
Down dog

Low lunge (R)
Half split
Low lunge full expression
Low lunge twist
Standing split (gently)
Forward fold
Chair
Mountain
Plank
Cobra x 3
Vinyasa + repeat (L)

Sun A’s x 4-5

Low crescent/”Runner’s lunge” on tented fingers (R)
Airplane arms
Lightning bolt arms
Crescent lunge
Vinyasa + repeat (L)

Chair
Open arm twist (R)
Open arm twist (L)
Vinyasa

Warrior II (R)
Reverse warrior
Side angle/extended side angle
Warrior II
Low lunge twist (L hand to inside of R foot)
Side plank (L)
Vinyasa

Child’s + thread the needle (or inversion practice)
Dolphin
Down dog

Low crescent/”Runner’s lunge” on tented fingers (R)
Airplane arms
Lightning bolt arms
Crescent lunge
Open arm twist (L fingertips forward)
Open arm twist heart opener (R fingertops down L thigh, reach L fingertips up and back)
Crescent lunge
Warrior II
Dancing warrior (between reverse warrior and side angle)
Triangle
Balancing half moon (R)
Standing split
Forward fold, deepen
Mountain
Vinyasa
Chair pose
Chair twist (R)
Mountain
Tree x 2 (second time around, Standing figure four x 2)
Vinyasa + repeat (L)

Mountain
Laughter (30-45 seconds, out loud)
Vinyasa (with a smile)

Flip dog (R)
Low lunge (R)
Lizard lunge + variations
Lizard lunge twist
Down dog + repeat (L)

Pigeon (R)
Seated twist
Counter half-push-up
Repeat (L)

Bridge x 2
Supine cobbler’s
Waterfall

Svasana

It’s officially cold. I don’t know who declares it “official,” but somewhere, someone has made the announcement, and, damn, has the temperature dropped. In the face of the frigid winter air, I taught a fun, powerful flow recently that I’ll share with all you yogis keeping score at home. Enjoy!

Opening breath work + meditation

Twisted seated flow
Table top + opposite arm and leg extensions
Plank (hold) + core work
Down dog

Sun A’s x 3-4

Chair + airplane arm flow
Warrior I (R)
Vinyasa + repeat (L)

Chair + twists (both sides)
Warrior I (R)
Humble warrior
Vinyasa + repeat (L)

Low crescent/”Runner’s lunge” on tented fingers (R)
Lightning bolt
Crescent
Core twist flow (reach (R) fingertips back, (L) fingertips forward)
Warrior II
Reverse warrior
Side angle
Triangle
Vinyasa + repeat (L)

Child’s or inversion practice

Chair + airplane arm flow
Chair twist (R) + step back
Crescent twist (R)
Crescent
Core twist flow
Warrior II
Dancing warrior
Balancing half moon (R)
Warrior II
Straddle fold + shoulder opener
Skandasana + pivot forward (R)
Forward fold + variations
Chair + repeat (L)

Plank (hold) + core work
Fallen triangle
Lizard lunge (R) + variations
Forearm plank
Dolphin

Eagle or tree (balancing on (R) first)
Warrior III
Revolved half moon
Standing split
Forward fold + repeat (L)

Garland squat
Crow
Bridge x 2-3
Supine butterfly
Supine twists
Happy baby
Waterfall or shoulder stand

Svasana