yoga classes

Unlock-Zen-1

Unlock Your Inner Zen – Daoist Yoga with Elliot

Enjoy this 30 minute Daoist yoga sessions for your major muscles and nerves.

Flow with your breath through the sequence and release into your mind.

Practice yoga with Elliot!

Yoga with Elliot | Episode 3:

Beginner/Intermediate Yoga Class

Unlock-Zen-1
yoga with elliot: Episode 3 Daoist Symbol | by Dall-E

Postures (asanas) for weight loss and mental health.

You can tell I am a little bit chunky in this video and I like to gain weight during the winter to stay warmer. I’ll get back into really really good shape later; eating a lot during the winter is a favorite past-time of mine.

This video is for people who are interested in yoga, but haven’t really experienced it yet. Anyone that is in a high stress environment, or that has to drive a lot or sit at a desk during the day. It is very general and focuses on major muscles groups, such as hamstrings, quadradus lumborum, shoulders, hips, glutes, lower spinal erectors, quadriceps and inner thigh muscles.

Yoga is Healthy, practice a lot to cultivate Santosha, happiness.

Most will find this to help release some of the cortisol from the major muscle groups in the body; but I would imagine that military professionals, police officers, firefighters, doctors, and nurses, as well as other people in high-stress environments can benefit a lot from yoga’s ability to process stress[1]. Cortisol is stress hormone and it is stored in the blood stream in muscles. With focused and meditative breathing holding postures and flowing through sun salutations can greatly improve sleep quality, relieve cortisol from the blood stream, enhanced coping, self-efficacy and positive mood[2]. Further, on evaluating the published studies, it is concluded that sleep and cognitive functions are optimized by yoga practice, which brings about changes in autonomic function, structural changes, changes in metabolism, neurochemistry and improved functional brain network connectivity in key regions of the brain.[3] Yoga practices can increase multiple neurotransmitters and hormones such as GABA, serotonin, and dopamine—all natural anti-depressants. [4] The practice of Yoga improves sleep architecture and mental well-being in young and middle-aged adults. [4]

“Yoga also boosts the innate antiviral response and brain health by enhancing natural defense genes and microRNA-29c expression. Notably, it activates telomerase, linked with cellular longevity, and promotes nitric oxide synthetase and neuroprotective gene expression, implying benefits for ocular health. In addition, yoga fosters DNA repair and cellular integrity maintenance by increasing oxoguanine glycosylase one protein and p53 gene expression.”[5]

What this means is that yoga helps your body to repair itself neurologically; in the brain neurological complexes that are required for sleep and the immune response and the body’s response to invasive micro-organisms. Eyes are generally thought of as a part of the brain; it is very interesting to see that this somewhat vulnerable area of the human body is augmented with inversions such as downward dog.

This 30 minute yoga class will get you relaxed and focused. The sequence is very balanced, in my opinion. Hold poses for longer! Experiment with your bodies endurance! And also be gentle and take it easy when you feel like you should.

Asanas and descriptions, some modifications

the yoga I practice is purely physical. Sometimes I end a class with a reading or something I am thinking, but I try to keep my teaching neutral.

  1. Tadasana – standing with intention in the feet
  2. Step back lunge
  3. Lizard Low Lunge
  4. Plank
  5. Chaturanga – specifics about alignment
  6. Half Lift – more alignment
  7. Forward Fold – release your neck and jaw and head
  8. Chair Pose – stabilize
  9. Warrior 3
  10. Lunging
  11. Pyrmaid Pose
  12. Triangle Pose
  13. Dragonfly Twist (make sure you get this on the second side!!)
  14. Standing splits
  15. Goddess Pose
  16. Meditation
  17. Savasana

References:

  1. Science Direct – Yogic meditation improves objective and subjective sleep quality of healthcare professionals
  2. De Gruyter – Using the Biopsychosocial Model to Understand the Health Benefits of Yoga
  3. National Library of Medicine – Sleep, Cognition, and Yoga
  4. MDPI – (Medical Yoga Therapy – read this!!!)
  5. International Journal of Yoga – Beyond the Mat: Exploring the Potential Clinical Benefits of Yoga on Epigenetics and Gene Expression

Unlock Your Inner Zen – Daoist Yoga with Elliot Read More »

Elliot Telford Yoga – Yin Yoga Meditation Video #1

take a load off your mind and meditate more

I recorded a little video before my class this Wednesday about what I do when I meditate. Meditating is a great way to clear the mind and relax the body; it can be a great way to take a quick break from work.

I am excited to share more content like this for a few reasons:

  • Videos are cool; I am looking for collaborators; please!
  • Breath expansion into the body is the primary goal of yoga; meditation should help this
  • Yoga practice and meditation practice are the same thing in many ways
  • Being present to your breath is what yoga is all about
  • Yoga should be fun and short meditations can be effective
  • You want to enjoy yoga; a minute or two is great. I know I look serious but that’s just cause I’m alone in a yoga studio taking videos of myself and that is kinda weird to be totally honest with you.
  • I’m performing pranayama breathing through my nose the whole time in the video; follow along

Elliot Telford Yoga – Yin Yoga Meditation Video #1 Read More »

Elliot has started a new Youtube Yoga Channel!

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.

Elliot has started a new Youtube Yoga Channel! Read More »

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!

East Wind is Closing for the first time in 15 Years Read More »

pada yogi free yoga classes

Free Yoga Classes from Pada Yogi

Free Yoga Classes

Over the past few months I have recorded some yoga classes from the studios to create some free yoga class downloads for the readers/subscribers of Pada Yogi. All of the downloads are available below, feel free to save the files to your computer and to use them to practice yoga when you travel, or if you want to practice a led class without the yoga studio. I have a few different types of yoga classes available to you, so please enjoy!

Free Yoga Class Downloads

Yin Yoga Class from Black Friday

[purchase_link id=”60151″ style=”button” color=”gray” text=”Black Friday Yin Yoga” direct=”true”]

Yin Yoga Class from Asha Yoga

[purchase_link id=”67994″ style=”button” color=”red” text=”Asha Yin Yoga” direct=”true”]

Flow Yoga Class (1 Hour)

[purchase_link id=”68007″ style=”button” color=”green” text=”Flow Yoga Class” direct=”true”]

Flow Yoga Class (1 Hour, slightly more difficult)

[purchase_link id=”68013″ style=”button” color=”orange” text=”1 Hour Flow Yoga Class” direct=”true”]

 

Please enjoy these yoga classes brought to you by Elliot Telford and Pada Yogi. These are not beginner audio recordings. You should have a reasonable yoga(10-20 classes or sessions) practice before using this audio.

 

Please enjoy these free recordings; more are on the way!

 

 

Free Yoga Classes from Pada Yogi Read More »

auburn_waterfall

Discount Sale: 2014 Classes

Take my class today!

Now you can download 5 of my last classes of 2014 for just $5. There is a Yin class, 2 Hybrid classes, and 2 Flow classes. Please enjoy!

  • meditation
  • balance
  • abdominals
  • breathing exercises
  • stress relief postures

[purchase_link id=”63588″ style=”button” color=”red” text=”Purchase” direct=”true”]

These classes are great for when you are traveling, I use recordings quite often in my own practice.

Once you have access to the download, just save it to where you want to store the audio file (your desktop works great). From there, you can upload it to your phone, iPod, or whatever portable device you might want to use.

 

 

Discount Sale: 2014 Classes Read More »

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