Yoga Basics, Wednesday 5:15pm

9 Peeps

Regulars

Opening

Easy Cross Legged Forward Fold

Side Bend

Switch Legs and Repeat Other Side

Slumpy Dandasana

Chest Press Dandasana

Cat/Cow

Childs

1/2 Dog

Plank

Dog

Uttanasana

Roll to Standing

Shoulder Slumping

Tadasana

Geek out on the Tailbone to Pubis and Pubis to Tailbone Alignment.

Ujayyi Breathing

Suns

1/4 Suns

Easy Lunge Salute Pattern

Wise Guy Sequence

Standing Pose Sequence 1

Sun to Lunge

Side Angle Pose Set Up

Triangle

Side Triangle

Lunge

Uttanasnaa

Complete Sun to Standing

Repeat Sequence 1 on other Side

Standing Pose Sequence 2

Sun to Lunge

Side Angle Pose Set Up

Triangle

Side Triangle

Side Angle Pose

Lunge

Utttanasna

Complete Sun to Standing

Tadasana

Repeat Sequence 2 Other side

Tadasana

 Ajna Chakra Meditation seated in vajrasana on blocks

Easy Spinal Twist

Restorative with Bolster on neck and strap around legs, with legs in semi BK

Savasana

Assisting at Help of Ojai, Wednesday 1:30pm

Alana taught class today and I assisted.

Assisting is such a treat.

You really get to drop in and be with people.

Also, it's good practice to not just fix people but allow them to muddle through a bit at their own pace, esp. if it's their first day.

1:1 Wednesday

Client arrived wanting more clarity on what she should be doing at home.

So we started to link some of the awareness exercises that we have been doing into "concrete" sequences that she can do at home.

We discussed sequencing.

She showed me the 2 exercises that her PT had given her for her back.  Passive Cobra, or Seal and unsupported standing backbend.  The idea was to do a sequence that would incorporate these, but freestanding sun salutes were too much.

We broke down and dialed in Lunge Salutes at Wall.

And did a restorative.

Today was a day that she needed to talk more than practice, so we followed that trajectory.

Sweet Vinyasa 8:30am

16 Peeps

Mostly Regulars

1 Newish Gal who Came first time on Saturday

The tone has become quiet.

The arc just before this was so boisterous and over the top.

Big obvious direction of attention to the subtle energies.

All of sudden I we are on the spine and breath only.

Sit

Opening

Cross Legged Forward Fold

Easy Side Stretch

(Switch Legs and Repeat)

Slumpy Dandasana

Chest Press Dandasana

Cat/Cow

Childs

1/4 Dog

Plank

Dog

Uttanasana

Roll to Standing

Tadasana

Tailbone to Pubis and Pubis to Tailbone Alignment geek Out

Ujayyi Breathing Geek Out

Lunge Salutes 2 Rounds with Locusts and Utkatasana

Crescent Moon with arms extended First Round

Interlaced Fingers Second Round

Wise Guy Neck Sequence

Standing Pose Sequence 1

Sun to Lunge

Side Angle Pose Set Up

Triangle

1/2 Bound Triangle

1/2 Bound Side Angle Pose

Low Hip Opener

Vinaysa 1

Dog

Rounded Plank 

to Cobra

Plank

Dog

Transition 1

Step Forward to Uttanasana

Utkatasana

Tadasana

Repeat Sequence 1 other Side

Repeat Vinyasa 1

Standing Pose Sequence 2

Sun to Lunge

Side Angle Pose Setup

Triangle

1/2 Triangle

Bound Side Angle Pose

Twisting Lunge

Vinyasa 2

Dog

Rounded Plank

Up Dog

Down Dog

Repeat Transition 1

Tadasana

Seated Ajna Meditation in Vajrasana with Blocks under sitbones

Lying Spinal Twist

Savasana

Yoga Basics, Monday 5:15pm

9 peeps
Mostly Regulars
1 really sore back, 2 bum knees

Theme: Emphasis on awareness of intelligence of spine using breath and minds eye. Spent a lot of time noticing "neutral" in tadasana inbetween postures.


Opening
Cross Legged Forward Fold and Side Stretch Pattern

Cat Cow
Childs
1/2 Dog
Plank
Dog

Uttanasana

Tadasana
Ujayyi Breathing

1/4 Suns
Lunge Salute Pattern
1 Round San Dog
1 Full Round with Dog

Wise Guy Neck Stretch

Standing Pose Pattern 1
Lunge Salute Pattern to:
Side Angle Blueprint
Triangle
Side Triangle
Lunge
Uttanasana
Tadasana

Repeat Standing Pose Pattern 1 on the other side

Standing Pose Pattern 2
Lunge Salute Pattern to:
Side Angle Blueprint
Triangle
Side Triangle
Side Angle Pose (Parsvakonasana)
Lunge
Uttanasana
Tadasana

Vajrasana on 2 blocks
Ajna Chakra Meditation

Restorative with bolster under neck and strap around thighs.

Savasana

1:1 Monday

4th Time with Client
We have been working very slowly and gently as she starts to "come back" from a series of traumas. But today she arrived perkier and it felt right to allow it to be a bit more active.

We talked and checked in and ended up starting standing.

Shoulder rolls.
Spring Training Arm Circles

Neck Shrugs
Wise Guy Neck Stretch

Tadasana and Ujayyi Breathing

Wall Splat
Right Angle Pose
(This has not been working for her at home so we took a look at it. The extension in the arms was to overwhelming neurologically.)

So, we went this way:

Shoulder and Chest Openers at Wall
Down Dog on a Chair at Wall
(This worked WAY better. I was glad that this ended up getting done, cuz strength work in the arms seems to be a solid direction).

Tadasana

Transition to Ground

Windshield Wiper
Hip Rotation Play

2 Different Restorative Baddha Konasanas.
We removed the back bend element cuz the stress of the heart opening and the legs opening was overwhelming. So she lay flat on the floor and simply allowed her knees to open with soles of the feet together.

We did one with support under the opening thighs and then one with the strap around the thighs and head supported on bolster.

The second one was WAY better. The watery quality knocked her out. She went deep fast.

Savasana

Sweet Vinyasa, Monday 8:30am

12 Peeps
Regulars
Equal Mix of Men and Women

Quiet Group.
Went with it.

Open with Quiet Sit.

Opening
Easy Forward Fold Over Crossed Legs
Cross Legged Side Bend
(Switch legs and Repeat)

Slumpy Dandasana
Chest Press Dandasana

Cat/Cow
Childs
1/2 Dog
Plank
Dog

Uttanasana
Roll up to Standing

Uddiyana Bandha Play to Standing with Mula and Jalandhara

Tadasana
Ujayyi Breathing Geek Out

Lunge Salutes
2 Rounds with Locust and Utkatasana

Wise Guy
(Emphasis on feeling the breath through the neck and connecting to the spine)

Standing Pose Sequence
Sun to
Side Angle Blueprint
Triangle
Side Triangle
Side Angle
Twisting Lunge

Vinyasa
Dog
Rounded Plank
Cobra
Plank
Dog

Transition
Uttanasana
Utkatasana
Tadasana

Repeat Standing pose Sequence Other Side
Repeat Vinaysa 1
Rest Childs Pose

Navasana Play

Windshield Wiper
Bridge Pose x 2

Sleeps with the Fishes

Spinal Twist

Savasana