Rachel Teannalach received her training in the Anusara style of yoga over a 10 year course of study. She has since incorporated aspects of other traditions that she has experienced as most useful and beneficial in her teaching. Originally from northern New Mexico, Rachel moved to Boise, Idaho in 2009 from Marin County, California. She loves to teach and practice yoga, but her day job is a Plein Air landscape painter.
No upcoming events at this time.
Yoga in the Gallery
Rachel is currently not teaching any public classes.
Make your practice your own
The following sequences are offered to help students build their home practice. Please be aware of the level of your practice and observe your body's limitations when using these guides. The sequences highlight a particular pose and steps working up to that pose. A step-by-step format gives specific alignment or tips for each pose in the photo caption.
Please practice these sequences at your own risk and with modifictions that are appropriate for your level. General level of the sequence is given in the heading, but modifications are offered to adapt to newer students.
Vasisthasana (Level 2)
Vasisthasana (side plank) is an arm balance that can be taught to beginners, while its variations challenge more experienced students. It builds shoulder stability while stretching the chest. Vasisthasana also builds wrist and core strength, and is an empowering "entry" pose into arm balances. It is very important to know proper alignment in this popular pose. Done in alignment, it brings stability to the shoulder. Done out of balance, it can lead to shoulder or elbow injury. There is are two main alignment principles I'd like for you to focus on AT ALL TIMES throughout this sequence (in the transition into the pose, holding the pose, and transitioning out). 1. The shoulder blades are squeezing towards each other (thus the front of the shoulders are drawing back) 2. The elbows are straight but not locked. These guidelines are the difference between pleasure and pain in this pose! Hold all poses 5-10 breaths each side.
Spring Cleaning - Twists (Level 1-2)
Twists are great ways to invigorate and cleanse the digestive system and organs anytime, but especially in the spring. They are energizing in that they ease stiffness and realign the spine, and also centering as they draw focus to the plumb-line of the body. This sequence is appropriate for all levels. Consider practicing it daily as part of a cleansing week that includes limiting information intake and eating whole, clean food. Several of these pose names are "parivrtta", or twisted variations, of familiar poses. Hold each pose 5-10 breaths per side.
Pincha Mayurasana, or forearm balance, is a favorite pose of mine in that it requires openness and strength, trust in oneself, and a steady mind. Biodynamically, Pincha Mayurasana strengthens the shoulders, core, forearms, and wrists, and opens the shoulders, side ribs, and upper back. Energetically, is a grounding inversion, teaching us to find balance even in disorienting situations, and bringing a rush of openness to the heart.
Modifications for this pose include:
-Tight shoulders (resulting in elbows slipping wide)- place a block on the floor between elbows on lowest side and squeeze with elbows throughout the pose.
-Still working on kicking up? Use a wall to kick up or do an "L" forearm balance
Leg Recovery (Level 1-2)
This week's sequence will help your hips, thighs, and calves recover from hiking, biking, running - all the spring-time activities they allow you to enjoy. The sequence works from the hips to the muscles of the thighs, calves, and feet to leave you feeling refreshed. Several of the poses below utilize myofascial trigger points to release tension and bring increased lymphatic and blood flow to the particular area. Some might feel quite uncomfortable or intense while in the pose but the effects are worth the discomfort! Try to hold each pose 1 minute (per side if applicable).
Krounchasana (Level 1-2)
Krounchasana is an extremely grounding pose. It is a hip opener, stretches the hamstrings and releases the IT band of the straight leg, and opens the bent leg foot. It strenghtens the lower back muscles in the effort to keep the spine tall. Additionally, it strengthens the upper back and stretches the chest as the elbows draw back.
Natarajasana - dancer pose (Level 1-2)
I love Natarajasana because it is a backbend accessible to beginners yet satisfying for advanced students. It yields a feeling of grace that is sometimes lacking in balancing poses! Natrarajasana opens the chest, shoulders, hip flexors, and hamstrings, while building strength in the standing leg and quadriceps. Energetically it is an uplifting, celebratory pose that teaches us how subtle adjustments can make all the difference.
In this series, focus on keeping the hips square in the asymmetrical postures. In all poses root the tailbone down to lengthen the lower back and squeeze the shoulder blades together.
Eka Pada Koundinyasana II (Level 2)
This arm balance requires not just arm and core strength but a strong sensitivity to gravity and balance. In this sequence we open up the hamstrings, hips, and inner thighs to make the position of the pose easier, practice the heart softening and weight transfer in Bakasana, and then finally try the full pose. The pose strengthens the shoulders as it requires holding a chaturanga position, and is generally just a fun arm balance! Energetically, pose is energizing and playful, and teaches us how to use more finesse and balance than force - leveraging our sensitivity with our strength.
Please contact Rachel for more information about her private and public classes.