Monthly Archives: July 2016

Classic Hatha-Core Power!!!


Greetings from YFL!!! It is “Core Power” time via the instrument of Classic Hatha practice. We will incorporate the 4 Core Challenge Poses that Deb introduced in class last week to help you continue the 30 day challenge. At the end of this week’s blog, Deb will review the core poses and their details.This week our Sanskrit focus is HAMSA, or “Release Into Being”, and our hand gesture is the beautiful LOTUS mudra. This denotes connection to the purity of nature, and the goodness that exists in all fellow human beings. Your suggested meditation focus is SIMPLICITY, and is set to the music of Kirtan Murti’s “Divine Imagination”.

The next 4-week block of Intro to Yoga will begin next Tuesday, 8/2. Please call, email, or drop-in to register. The cost is $40, and we will meet for four consecutive Tuesday evenings from 7:30-8:30 p.m.

The 15-hour YTT unit on Ayurvedic Yoga will be led this weekend, 7/29-7/31, by Sophie. It is open to the community or RYTs seeking enrichment hours. The cost is $195. Sophie will also be offering a 4-week Health and Wholeness series on Ayurvedic Transformation this Fall. The cost of this series is $99, and the details are available at YFL. Space is limited, so register ASAP. This series will be taught on Mondays from 12:30-1:30 p.m. 9/19, 9/26/, 10/3, and 10/7.


A strong core, healthy spine, and strong back promote well-being, and overall good health. The following challenge is to promote these physical attributes slowly over a period of building your strength in these vital areas of the body over 30 days. Your goal is to slowly build up to 10-reps for the supine hover twist, and to sustain the remaining 3 poses for 1 minute’s duration. Here is your guide for practicing safely.

1. SUPINE INNER THIGH BLOCK SQUEEZE-1) Lie on your back in the bent leg position.2) Place the soft block lengthwise between the inner thighs. 3) Maintain the natural curves of the spine, don’t flatten the low back into the mat. 4) Raise the legs with knees bent, and flex the toes toward the shins, begin squeezing the block. Float the legs to the position where the lumbar curve is expressed, the mid back presses into the mat, neck is neutral. Sustain, gradually building up to one minute.

2. SUPINE HOVER TWIST-1) Lie on your back, and tuck bent legs toward the torso. Inner legs and feet are touching. 2) Fully engage the low back muscles and inner core, as you slowly exhale into a right twist with legs hovering just above the mat. 3) Inhale and return to center, and repeat to the left. 4) Repeat this cycle building toward 10 repetitions.

3. PLANK POSE-1) Begin in aligned table top pose, and transition into Half-Plank (arms fully extended, shins pressed into mat, extend the torso forward, align the shoulders, elbow joint, and wrists). 2) Sustain the half plank, or opt to transition into Full Plank (extend the right leg from half plank lifting out of the balls of the foot and toes, repeat to the left side), align shoulders, elbows, wrists. 3) Your third option is to lift out of fists rather than palms, or from your forearms.  With any of the variations, your energy lines should lift you toward the ceiling, preventing a weight shift down the joints into the mat. Slowly build toward sustaining the pose for 3 minutes. This week we will be working on a 45 second stay.

4. LOCUST-1) From the prone position (belly), extend through the toes to elongate the back. 2) Glue the inner thighs and feet together as a single unit. 3) Drop the chin toward the chest. 4) Initiate the backbend from the belly button, and roll toward the crown of the head. Neck and head should rise last thing. 5) Full engagement of the back muscles, inner core, and breath are imperative for a safe backbend. 6) Work toward sustaining for 1-minute. Build slowly to allow your muscles to strengthen. DON’T rush this one!!! Keep your back SAFE!!!

We will be working on these component asanas over the coming weeks at Deb’s classes.

As always, we can’t wait to see you on the mat!!!—Namaste’, Deb


All is well!!!


The HVAC is working well, so come back to your mat today. Classes resume normal schedule today, Tuesday, 7-19-16!!! Thank you for your patience.—Namaste’, Deb

To the Wall!!!


Greetings from YFL!!!  I am sorry to report that the HVAC for the entire building is out this Monday morning. Repairs are to take place today, but it is quite hot w/o any air circulation, so due to health concerns, I am forced to cancel all studio activities today. YFL IS CLOSED TODAY, MONDAY, 7/18/16!!! Hopefully, our normal schedule of classes will resume tomorrow, Tuesday, 7/19. Please check-in to this blog tomorrow morning for an update before driving to class. I apologize for any inconvenience this might cause anyone. I appreciate your patience and understanding during this repair.

Once we do get started with classes this week, the emphasis will be using THE WALL as a prop of resistance. We will also resume building toward our 3 minute plank challenge, and add some other core challenges to the mix. Our Sanskrit focus is SANTOSHA, or contentment with the present moment. Our Mudra focus is USHAS, or connecting to all things good. Our mediation focus is SHANTI, for world peace, and is set to Tom Barabas’s “Nuages” from “Sedona Suite”.

I wish you a wonderful week, and as always, can’t wait to see you on the mat!!!—Namaste’, Deb


Triple “R” Week: Restore, Renew, Relax!!!


Greetings from YFL!!! Last week we emphasized strength, power, and endurance. This week we will let that work permeate our being, as we focus on the triple “R” effects of relaxation, renewal, and restoration. We will rest the “Plank Pose Challenge”, and resume next week during classes. However, I recommend that you continue practicing for 30 seconds each day this week at home.

Our Sanskrit focus for the week is “Prasada”, or to be in a state of “grace”. Our hand gesture (mudra) will “Ganesha”. This mudra promotes heart strengthening and opening, and release of tension. It also helps us to overcome obstacles, and gives us confidence, courage, and openness toward other human beings.

Don’t forget!!! The first SEASONAL DRUM CIRCLE is this Saturday, 7/16, @ 5 p.m. Bring your drum, or any other rhythm instrument, as we circle-up to share the energy of sound vibrations and harmony. This is a FREE event at YFL!!!

This week’s mediation focus will be HARMONY, and is set to the music of James Hood’s, Pure Ceremony.

As always, we can’t wait to see you on the mat!!!—Namaste’, Deb

Let’s Bear it Together!!!


Greetings!!! Happy July!!! Summer is in full swing, the days are longer, and the opportunity to be active outdoors is prime!!! This week we return to the use of hand weights within our asana practice, and Deb is once again, going to challenge you to the 3 minute plank pose. We will start at holding 30 seconds this week, and add another 15 seconds each week, as we gradually build toward 3 minutes. This is an optional challenge!!! Our Sanskrit focus is the famous “Namaste”, or “The Truth in me, honors The Truth in you”. Our hand gesture focus is the mudra named “Jhana”, which connects us to “Universal Knowledge and Wisdom”. Deb’s Yin practice will focus on balancing the Chakra system this week. Your meditation focus will be “HOPE”. After all that is why we awaken, and take the challenge of each and every new day!!! Your meditation music is “Zen World” It’s Heaven by David Thiery.

Remember, the first seasonal DRUM CIRCLE is coming toYFL on 7/16 @ 5 p.m. Bring your body, rhythm, and an instrument of choice!!! This event is FREE!!!

Our SECOND ANNUAL “Artistry of Yoga” Yoga Teacher Training program will begin in October of 2016. We will meet one weekend per month for 7 consecutive months toward completion of the requirements for the Yoga Alliance 200-hour RYT designation. Your faculty will be Deb Potts and Sophie Malahieude, and Leslie Salmon as adjunct faculty expert. Sign-up information is available on the YFL website, at the studio, or you may email or call for details. This program is designed for anyone wanting to deepen their understanding of Yoga, Ayurveda, and Meditation. It will also prepare those who want to teach!!!

As always, we can’t wait to see you on the mat!!!—Namaste’, Deb