Madison, WI

Back in Madison, Wisconsin again, and it feels like a home-coming. I missed the people here, a lot, and am so happy to be seeing them again. The cold is just like I remembered it, although I forgot how much friendship can warm you. Sure, it's pretty corny, but it's true. My people are here and it's so good to be near them again.

Went to a great class this morning at Jewel in the Lotus studio. It was an Ashtanga-based class, with some good, solid (as per usual) assists. Notable for this class (and, from what I hear, the studio as well) is that during Savasana, the instructor came around with a sage stick and cleansed the room, and the people in it. After a mentally strenuous week and a physically strenuous class, it felt like a renewal.

Madison may not be for everyone, mighty mighty ain't it cold, but... who knows. It may be for me.

Wouldn't it be ironic if I traveled around the States, only to come back here?

Madison, WI

To help make wherever you practice feel like home, take the extra time to create a space for yourself. That can be a few moments of mediation, coming into your body before class, cleansing the room, walking around the space, and general housekeeping (A note to yoga studio owners: Sweep. After every class. Seriously).It can be harder to practice in some situations, so look around, and inside, and do what you can.

1. Vajrasana (Diamond Pose)
2. Kapalabhati Pranayama (Breath of Fire)
3. Practice breath retention with Kumbhaka if it is a part of your practice
4. Repeat steps 2 and 3 2x
5. Cat/cow in table
6. Vyaghrasana (Tiger Pose). Curl leg into chest and extend with "Ha!" exhale. Repeat 10-12x
7. Repeat other side
8. Adho Mukha Svanasana (Downward Facing Dog Pose). Pedal heels, bend and straighten knees. Warm up
9. Lift one leg, bend at knee and draw circles with knee for hip opener
10. Repeat other side
11. Adho Mukha Svanasana
12. Urdhva Mukha Svanasana (Upward Facing Dog) or Bhujangasana (Cobra Pose)
13. Move between steps 11 and 12, making sure not to bend elbows out to side, and keeping them close to the torso. Repeat until very warm
14. Virabhadrasana I (Warrior I Pose)
15. Bend back knee towards ground, letting it hover right over floor, and return to straighten. Move between the two locations.
16. Yajnasana (Cross Pose)
17. Chaturanga Dandasana
18. Adho Mukha Svanasana
19. Repeat steps 14-18, other side
20. Virabhadrasana I
21. Virabhadrasana II (Warrior II)
22. Parivrtta Virabhadrasana (Revolved Warrior)
23. Trikonasana (Triangle Pose)
24. Utthita Tadasana (Five Pointed Star Pose)
    
25. Virabhadrasana II
26. Vinyasa to repeat steps 20-25 on other side
27. Vinyasa to seated
    
28. Urdhva Prasarita Padasana (Upward Extended Feet Pose), lift and lower legs
29. Chakrasana (Wheel Pose)
30. Eka Pada Urdhva Dhanurasana (One Leg Upward Bow Pose)
31. Sarvangasana (Shoulder Stand Pose)
32. Halasana (Plow Pose)
33. Karnapidasana (Ear Pressure Pose)
34. Spinal Rock
35. Savasana (Corpse Pose)