Yoga with Elliot | Episode 2

Triangle Pose and Hamstrings – Intermediate 30 minute Sequence

Overcoming Technical Difficulties for a longer video

This past week was a very long week of dealing with HUGE file sizes. I finally found a much more efficient way of producing videos with Adobe Media Encoder, where I don’t have 50 Gigabit files that I have to move between my phone and computer. I think I spent over 20 hours waiting for my computer to try to process the video, only to fail because of lack of hard drive space. I eventually uninstalled almost all of my applications and made space for the large file and I learned how to create much smaller video files using the Media Encoder.

A Longer Intermediate Sequence

I want to enable people to practice yoga on their own whenever they have an internet connection. This sequence is a great foundational sequence for working into the backs of the legs. It is also efficient, 30 minutes and a couple of those minutes are just resting on the ground.

I did my best on the audio quality, but I don’t have a sound proof room or studio. Just doing the best I can with that I got.

List of Postures

  • Standing meditation
  • 2x Standing back bend
  • Forward fold
  • 2x Half-lift
  • 5x Chaturanga on knees
  • Cobra pose
  • Down dog
  • 2x Sun salutations
  • Chair pose
  • Standing splits, right leg in front
  • Low lunge
  • Dragonfly twist 3 breaths
  • Runners lunge
  • 10 breathes Triangle pose
  • 3 legged down dog 5breaths
  • Tippie toe to forward fold
  • Halfway lift
  • Sun A moves
  • Standing splits
  • left leg in front
  • low lunge
  • twisted lunge
  • runners lunge
  • triangle
  • 3 legged dog
  • Downward dog 5 breaths
  • Chair pose
  • Twisted chair
  • Floating leg twisted chair
  • High lunge 5 breaths
  • 3 legged downward dog
  • Knee to forehead x 10
  • High lunge 5 breaths
  • Pyramid pose 5 breaths
  • Revolved triangle pose
  • Hanumanasana
  • 3 legged down dog
  • Sun a
  • Chair pose
  • Twisted Chair
  • Floating leg
  • lunge
  • 10x forehead to knee
  • lunge
  • pyramid
  • revolved triangle
  • hanumanasana
  • Jump through to meditation
  • Forward fold 10 breaths
  • Spinal twist
  • Happy baby
  • Savasana

Elliot has started a new Youtube Yoga Channel!

yoga with Elliot Landscape

Episode 1: Chaturanga Dandasana and the Obliques

I am so so so so so super happy to present you with my latest work of art: Yoga with Elliot, a YOUTUBE series. I have been working towards this for a long time and am stoked to see where it goes. Sometimes its hard to believe that I’ve been teaching for 7 years now.

I am looking for yogis and yoga instructors to collaborate with, so send me an email or leave a comment if you wanna do an episode with me!

Check out Episode 1 below:

Here’s a good description of Episode 1 sequence:

Beginner oriented warm-up sequence – this one is geared towards beginners, or people coming back to their yoga practice. We are going to hone in on chaturanga form.

~88 breaths – Oblique, lower back and neck tightness focus

10 minute duration, beginner’s difficulty level

(don’t forget to breath through your nose and rest)

  1. Mountain pose breathing mediation 5 breaths into standing back-bend
  2. Forward fold- Half lift 5 breath repetitions
  3. Plank pose 3 breaths
  4. Modified Chaturanga on 5 breath repetitions
  5. Cobra pose 3 breaths
  6. Child’s pose 5 breaths
  7. Downward dog 5 breaths
  8. Forward fold 3 breaths
  9. Half lift
  10. Standing back bend x2
  11. Forward fold
  12. Half lift
  13. Plank
  14. Chaturanga
  15. Upward dog
  16. Downward dog 5 breaths
  17. modified side plank 5 breaths x2
  18. Forward fold
  19. Half lift
  20. Standing back bendx2
  21. Chair pose 5 breaths
  22. Plank
  23. Chaturanga
  24. Upward dog
  25. Downward dog 5 breaths
  26. Child’s pose 5 breaths
  27. Virasana 5 breaths

*bolded poses are Oblique-centric

I hope you enjoy the sequence, please take your time to practice yoga, there is no need to rush through any of this. Subscribe to my youtube channel to get updated when I post new episodes.

The Bewilderness Podcast with Kyle Murphy

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Psyched.

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Recently, my good buddy Kyle Murphy decided to start a podcast, which I am super proud of him for. But its actually turning out to be really, really good so you should go check it out immediately. He’s just finishing up season 1.

I did an episode for the Bewilderness Podcast with Kyle about a year ago, you can check that out here on www.bewildernesspodcast.com. Episode 2, baby!

Kyle is a great narrator and has done an excellent job of creating a quality podcast. I haven’t listened to all the episodes, but I love the ones that I have taken the time to listen to.

Kyle takes a pretty relaxed approach to some serious issues. He does an excellent job of guiding his guests to the core of their stories and shares his own views along the way.

I’ve really enjoyed a few episodes:

  1. Cody Tarantino – Cody is a gifted young artist making a name for himself in a unique way. He talked a lot about his viral success through tick-tock and about the instagram grind that helped to lead him to success, as well as his influences. Hayo Miazaki is mentioned a few times and Cody’s art is on par to give Miazaki fans a new treat. His drawings are awesome you can check them out on his instagram
  2. Romain Dial – Romain is an old-school adventurer with a ton of experiences surviving out in the wilderness of Alaska. He recently lost his son very tragically and talks a lot about the perils of the outdoors. Definitely one of my favorite podcast conversations of all time, Romain is an old soul who has been through the some of the harsher aspects of life.
  3. Jeff Shapiro – This dude Jeff is a zen daredevil that will blow your mind with his technical wing-suit diving and relationship with the beyond. He seems like such a nice and intelligent dude; I’d never guess he spends a lot of his free time jumping off and out of things with a wing suit. Having lost a lot of friends recently, this sobering discussion will leave you wanting to express life to the fullest extent and cherishing the present moment that we all share.
  4. Buck Lewis – Buck is a yoga instructor and team coach that has impacted the lives of hundreds of people in the Roseville and Sacramento areas. He owns MomentOM, a yoga studio in Roseville and used to teach at the same yoga studio as me (East Wind). Buck’s journey is full of peril, self-realization, and fierce passion; enjoy a little bit of police violence on the side, too.
  5. Mike Veale – Mike is a conservationist and wildlife expert that personally cared for the last of the world’s white rhinos. His experience in anti-poaching and protecting animals, as well as zoo work and animal care make him extraordinarily interesting to listen to. Get ready to expand your views of conservation in this science oriented episode that talks about climate on a level that is both refreshing, honest, and scientifically informed.

Enjoy this great collection of conversational art-work by Kyle; good job out there man!

https://www.bewildernesspodcast.com

Finishing the a Xeriscape estate in Antelope, CA

Over the month of February, I had the pleasure of planning and installing a full yard landscape. I love to work by myself, but this was a particularly taxing project. Mostly because I decided to do the tear out completely by hand, instead of renting a tractor. (I’m getting pretty good with heavy equipment :D)

I had a few friends come out and help me, but I did the vast majority of the work myself and I have to say, it came out really nice! Here is a clip of drone footage:

Functional Creek Beds and Drought Tolerant Plants

The Sacramento area is famous for a combination of droughts and heavy rains. This makes for an extremely interesting biodiversity in the region.

Creating functional drainage in a yard is a big part of plant health. Roots needs to breath oxygen, as much as they need to absorb water. Standing water and overwatering are a major reason for plants dying.

This Creek bed was a great way to create sloping in the yard that will allow the water to exit efficiently, meaning that there won’t be any pooling or standing water. It makes for a wonderful contrast between the rock and the plants and bark.

The creek is supported with 3″ drain pipe and outlets every 10-12 feet. I also used fabric exclusively for the creek bed.

Irrigation and Water Supply for Plants

The second biggest challenge, after forming the creek, digging the drains, and moving all the rock was to find water outlets for each of the areas of the yard. Lots of the old pipe had been abandoned, so it took a tremendous amount of testing to figure out how to get water to each of the different area of the yard.

I put an appropriate emitter to each plant and secure them in via huge steel staples. I also ran new timer wire along the house to the locations of the newly installed valves, both with pressure reducers. Then I installed a new timer, rain sensor, and wifi module for the timer so I can access it online. It also updates with the weather. I try to automate watering as much as I can.

The Xeriscapes Plants

I Installed well over 100 plants out there, and probably got pretty close to 150. All of them are small and will grow in, maximizing the value and lifespan of the plants. I really don’t like to buy mature plants. I put a layer of redwood bark around all of the plants to increase pest resistance and provide them with some extra nutrients.

Here is a list of the different species that I installed out there:

  • Azaleas
  • Australian Tree Fern
  • Dianthus
  • Verbena
  • Daisies
  • Savlia
  • Sweet Broom
  • Loropetulum
  • Leather Fern
  • Western Sword Fern
  • Asparagus Fern
  • Elfin Aloe
  • Elfin Thyme
  • Stock
  • Camelia

Elliot Telford’s Landscaping Projects from 2020

Antelope Creek Bed

Check out the recently updated Landscaping section of my site in the menu above!

This year I have gotten some excellent opportunities to work in the Sacramento area. My projects are happening from Antelope to Auburn with lots of work in Roseville, Rocklin, Lincoln, and other places in Placer County.

I’ve been extremely lucky to have great customers that appreciate the level of quality, durability, and value that I can create in a project.

My projects can fit into 3 major categories:

1. Planting

Salvia and Drought Tolerant Hedgeline by Elliot Telford Landscapes
Salvia hedge and privacy fence in Roseville, CA

Most of my other work revolves around create an appropriate habitat for plants so that they can thrive. Plants are well suited to all environments, and sometimes it takes a bit of experimentation to get plants that work in tandem.

I am enjoying creating xeriscapes and using more drought tolerant plants; I am also learning to special the plants for different areas. Auburn is slightly different than Antelope, or even Rocklin, so the optimal plants are slightly different also.

2. Water: Irrigation/Drainage

Drainage is essential for the health of plants, especially drought tolerant and Xeriscape oriented plants. Sometimes, you can get away with superficial drainage, or non-subterranean drainage, by creating a creek bed in the landscape to create a path for water through the yard. Below, you can see a creek bed xeriscape I created in Antelope, CA:

3. Masonry, Carpentry, and Outdoor Structures

I have also been working very hard to learn masonry and mortar setting rock and brick. Masonry is really fun for me because I love to create long lasting work.

One of my most recently completed projects was a black slate patio in Roseville. This took me a couple of weeks of work with concrete that was already set. I did rough up the concrete a lot to ensure that the mortar had as much traction as possible and washed the rock with muriatic acid at the end. Check out the video!

I have also included some photos of my other projects. Enjoy!

What Do You Need To Get Started With Yoga?

Downward Dog Yogi in Dark Corridor
Shiva_Pashupati

Beginning yoga is not easy for most people. However, humans have been studying yoga scholastically for over 2700 years. Yoga may even be as much as 10,000 years old. We may never know the true age of the practice due to the fact that the tradition was originally transmitted orally. Many consider the Pashupati seal of the Indus Valley Civilization to be the oldest record of Shiva and indicates the practice of yoga likely existed 5,000 years ago.

With the tremendous benefits this sort of activity can provide, it is no surprise that it has been adapted for the modern world. From improving your flexibility to soothing joint and muscle pain, to assisting with mental health and disabilities, to even healing major bodily injuries and improving the quality of sleep yoga has a tremendous amount to offer modern human beings. Starting a yoga practice is much simpler than you might expect. To help you begin, this post will explore what you’ll need to start your journey inwards.

(Image Source)

Guidance

Before you even think about spending money, you will need to look for someone who can guide you to setting goals and exploring what you want from the practice of yoga. This is where yoga studios come in handy, but if you are athletic and healthy, you might just flip on a youtube video and follow an instructor like Yoga with Adrienne. There are also several services that offer online yoga like glo.com or poweryoga.com. Bryan Kest, the founder of poweryoga.com, is one of my favorite instructors and I can’t recommend him highly enough.

It is relatively difficult to start yoga without personalized advice and instruction, especially as we age and our bodies have more issues. Private instruction can be excellent for this, though it will often be more fun to go somewhere with a group of others to practice yoga. These are quite common in outdoor parks or membership gyms. However, I recommend finding a local studio and practicing with a few different teachers until you find one that you like. Everyone is different, and everyone has different goals in yoga. Create goals and find teachers to help you achieve them.

Clothing

Once you have a guide, it will be time to start thinking about the clothing you’re going to wear for yoga. Wear clothing that breathes and allows for your full range of motion, especially if you are trying hot yoga. Shorts, leggings, and obviously yoga pants are all acceptable, but ensure that the fabric isn’t transparent when wet, because you will likely sweat during a class, and if you try hot yoga, you will probably sweat through your clothes. Many students wear skin tight clothing to keep it from moving when you are upside down and in downward dog, but I always take my shirt off when I practice and wear board shorts to avoid unnecessary laundry. The biggest thing is that you need to make sure that your clothing isn’t going to restrict your movement or get in the way.

Equipment

Yoga equipment is very simple. The vast majority of classes only require a yoga mat. My favorite brand is Manduka. You may also want to get a foam roller, a block, and a strap, as some yoga positions can be more relaxing with props.

Finding Space

Dancer's Pose with a beach sunset

Whether you’re practicing yoga with a group or by yourself, it is crucial that you have an appropriate space. Avoid any areas with bugs, rodents, or dirt/filth. The ideal space helps you to feel calm, privacy to make sure that you are comfortable. Outdoor areas can be perfect for this: gardens, parks, and even beaches all offering tranquil environments that can enhance your yoga. You will often be able to find more than one class or studio near you and you can often try discounted introductory packages to compare and find the right space for you. If you live in Roseville or Auburn, make sure you check out East Wind Yoga, where I teach!

Mental Preparation

Most people talk themselves out of practicing yoga. This is the biggest barrier to beginning for most people. Keep in mind that you DO NOT have to be flexible to start yoga. In fact, inflexibility is the reason many of us practice! You can always improve! Make sure you talk to your instructor about any injuries you may have, or health complications that could affect you during the stretching and workout routines. 

In short, yoga has never been more popular, with people across the world embracing the practice and the tremendous health benefits it can provide. Remember that you just have to show up and the rest usually takes care of itself! Try to let go 😀

the E.T. – Go Big

Enjoy this Electro-House track from ‘the E.T.’

Deep out there in the darkest parts of the sky lie the outer edges of the universe, where life has evolved far beyond the comprehension of humanity. In this space an alien race has come and gone, totally and completely forgotten except for the remnants of their technologies. This is the story of the one who finds a dormant supernova extractor in the darkest corner of space. The pinnacle of alien technology. Upon revitalizing the star, the one is visited by the ancient celestial builders, the creators. This knowledge awakens the dormant genomes of his ancestry and brings him into unison with this ancient, celestial star-builder and destroyer. And he begins to build new stars, to create life itself. Thus, the builder of worlds remembered his ancestry and ascended to the throne of godhood.

East Wind is Closing for the first time in 15 Years

Hey Everybody,

Unfortunately, I have to cancel my classes at East Wind Yoga for the immediate future. As officially mandated, I am going to have to postpone my yoga classes until after quarantine. I’d love to continue to maintain my classes with appropriate social distance, unfortunately the studio is being forced to close and there is nothing I can do about it.

HOWEVER

I saw this coming, so I’m ready.

FREE YOGA CLASS DOWNLOAD

I recorded my yoga class yesterday. You can download the audio here:

File URL: https://elliottelford.com/wp-content/uploads/2020/03/1-Hour-Flow-with-Elliot.mp3

Here is the accompanying Spotify Playlist:

Sorry, but here’s what I got 😀

I am so sorry to not be able to offer any more classes for the time being in person. However, I am planning on starting to live stream via my FACEBOOK PAGE and will be uploading as many online resources as I can, perhaps even youtube tutorials. I’d love to hear what you want!

Mystery is OUT NOW

Mystery Cover Art

the E.T.’s latest melodic electro house track is a well mixed 120 BPM adventure in the key of D.

Production

I spent about 6 months producing the track and I got a lot out of trying to work with all of the different sounds and variations of the original melody that I was able to create. I used all of my production technology, which now includes Fabfilter PROQ3, Izotope’s Trash 2, Sylenth, Reaktor, and all of the native Ableton plugins.

Mystery is available on all streaming platforms!

https://distrokid.com/hyperfollow/theet/mystery

Download

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