The Teachers Practice 2021: The Sitting Sages

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Nikki Costello

Nikki Costello is a Level 3 Certified Iyengar Yoga Teacher (CIYT) and a Certified Yoga Therapist (C-IAYT). For 26 years, her teaching has been inspired by annual trips to India including RIMYI (Ramamani Iyengar M...
Nikki has created and taught her signature class for over 10 years. She will lead you through an inquiry into all the nuanced aspects of yoga practice. The class will include asana, pranayama and meditation, woven together with yoga philosophy. Dedicated students and teachers from all traditions are welcome. Teachers are encouraged to spread the word and extend an invitation to your peers and colleagues. This class is a unique opportunity to come together in a vibrant community that will educate, challenge and progress your studentship and enhance your teaching skills.

A shout out to student and studio owner Daniel Max of JP Centre Yoga-

Save the Date: Wednesday, June 30th at Kula SOHO (or TBD) 12pm- 3pm for in-person with Nikki

Begin in a cross legged posture 
  • Interlace the fingers for parvatasana in sukhasana 
  • Change interlace of the fingers and repeat 
Om 3x
Adho mukha virasana (AMV)
Adho mukha svanasana (AMS)
Full arm balance 
  • Alternative: AMS with thumb and first finger at the wall
  • Repeat a few times, kicking up with opposite leg, resting in uttanasana between repetitions 
  • Urdhva hastasana arms 
Janu sirsasana
  • With urdhva hastasana arms 
  • Hold the toes - urdhva mukha (upright) stage
  • 2x each side 
Triangmukhaikapada paschimottanasana (one leg is in virasana) 
  • Sit on folded blankets if needed 
  • Urdhva hastasana arms 
  • Hold the toes - urdhva mukha (upright) stage 
  • 2x each side 
Bharadvajasana 2 variation 
  • One leg in janu sirsasana, other leg in virasana 
  •  Change sides and repeat 
Bharadvajasana 1
  • Both feet to the left (left ankle in arch of right foot). Turn to the right 
  • Come back through dandasana, change sides and repeat 
  • 2x each side 
  • Swing/rock the legs to bharadvajasana 
  • Repeat several times at your own pace 
Bharadvajasana 2
  • Beginning stage, bring right leg into janu sirsasana and left leg into virasana 
  • If available, use the hands to bring janu leg into padmasana 
  • Sit on a support if padmasana leg is not on the floor 
  • 2x
  • Urdhva hastasana arms 
  • Hold the toes - upright (urdhva mukha arms)
  • Urdhva hastasana arms 
Marichyasana 1 with bind
  • Alternative for pregnancy and menstruation is upright open twist 
  • Repeat on second side 
Marichyasana 3 - no bind 
  • Alternative for pregnancy and menstruation is to repeat upright open twist 
  • Twist toward bent leg - hugging the marichyasana leg 
  • Repeat on second side 
Marichyasana 3 with bind 
Dandasana to paschimottanasana
  • Urdhva hastasana in dandasana, then reach forward. Repeat a few times 
  • Paschimottanasana 
  • With bent legs or straight legs s
Supta baddha konasana 
  • Holding the ankles from underneath or use a belt around the front of the ankles 
  • Release ankles so palms are in savasana

“It is my wish in taking things apart that we recognize, in a sense, how to put them back together. Putting things together in a way that we can with our intelligence is empowering. That’s what our yoga practice does. We get to put ourselves back together. Samadhi. That’s what it means: to put back together.”