Lines of Energy

I have been working a lot with how to tap into the the nadis, sen channels, meridians.
My practice has always been informed from the feelings of these, but after experiencing the power of them within the Thai yoga massage training i just completed with saul david raye a few weeks ago, i feel compelled to try to teach how to access them.

So, for the last 2 weeks I have been messing around and will begin to share soon. It's rough and depends so much on the "language" around the instruction, I am hesitant to post the sequence, as I am not sure it translates.
This should help.

See the video in YouTube. Just serach under Kira Ryder,

xo
k

Sunset Vinyasa, Tuesday Night @ 6:30pm

Subbing for Uschi.
2 peeps. Ashley and Tony.
Tony requested core work.

It's suddenly so dark and cold.
I am surprised anyone comes.

Sit.
All Fours.
Cat/Dog.
Childs to Half Dog
Rounded Back
Plank to Dog
Plank
Sphinx Play with Cat and Dog Tilt
Rocket Cat
Plank
Dog

Sequence 1
One Legged Dog to Abdominal Curls 3x
Low Lunge
Hamstring Stretch with Tailbone and Hip Rotation Awareness

Vinaysa 1
Dog
Plank
Locust
Cobra
(with emphasis on tailbone awareness)

Repeat Sequence 1 on other side
Repeat Vinaysa 1

Sequence 2
Abdominal Curl to Plank 3x
Low Lunge
Tailbone Alignment to Crescent Moon
Pyramid Variation
Uttanasana
Roll up to Standing
Balance Play
Dancer 1
Squat
Dancer 2 (with emphasis on feeling action of tailbone)
Squat
Abdominal Rolls
Rolling
Squat
Uttanasansa

Sun Salutation to Down Dog

Repeat Vinyasa 1
Repeat Sequence 2
(omitting the Abdominal Rolls and stay seated)

Sequence 3
Box Pose
Half Lord of the Fishes Pose

Repeat other side

Wide Leg Paschimotanasana

Lying Spinal Twist

Freeform.

Savasana

Sit.

Three Week Break

Post Crib. Taking a 3 week break from Teaching. See you soon. xok

Yoga Basics, Monday @ 5:15pm

15 Peeps.

Sit
Om

Opening
Cat/Dog
Childs
1/2 Dog
Rounded Back
Plank
Dog
Childs
(demo)
Plank
Dog
Uttanasana

Roll up to Standing

Action 1
Cactus Arms to Urdhva Dhanurasana Arms
Release to hands clasped behind back shoulder stretch

Action 2
Cigarette Girl Arms to Standing Chatarunga/Plank Work
Release to hands clasped behind back shoulder stretch

Sun Salutations
1/4 Suns
1/2 Suns

Warrior 2 Sequence
Tonight we played with finding the breath in the legs. Up through the inner line, and out the outer edge.

Dancing Warrior Both Sides
Prasarita Padottanasana
Tadasana

Dancing Warrior Both Sides
Prasarita Padottanasana
Malasana
Uttanasna
Tadasana

Balance Work
Balance Play
Little Tree
Uttansana
Vrksasana

Uttansana
Squat

Roll onto Backs
Windshield Wiper Pose
Bridge Pose
Bridge pose with Cigarette Girl Arms
(playing with this to get peeps used to holding weight in elbows)

Supine Hand to Big Toe Pose with Bridge Hip Lift

Spinal Twist

Savasana

Sweet Vinyasa, Monday @ 8:30am

12 Peeps.
Only 3 women.

Sit.
(Been sitting lately. Eric says it provides a nice "threshold" to step over and into the practice. Using it to bring attention to spine to draw that through class).
Om.

Opening
Cat/Dog
Childs
Half Dog
Rounded Back
Plank
Dog

Step Forward Uttananasa
Roll up to standing

Action 1
Cactus Arms to Upward Facing Bow Pose Arms
Hands clasped behind back shoulder stretch.
Roll back up to standing.

Action 2
Cactus Arms to Cigarette Girl Arms to Standing Chaturanga and Plank Pose
Hands clasped behind back shoulder stretch.
Roll back up to standing.

Sun Salutations
Three 1/4 Suns
Three 1/2 Suns

Sequence 1
Sun to Twisting Lunge
Side Angle Prep Pose
Triangle
Side Triangle
Lunge

Vinyasa 1
Dog
Plank
Chaturanga
Locust
Cobra
Rocket Cat
Plank
Dog

Step forward Uttanasnaa
Open to Tadasana

Repeat Sequence 1
Repeat Vinyasa 1

Sequence 2
Sun Salutation
Twisting Lunge
Side Angle Preparation
Triangle
Bound Triangle
Bound Side Angle Pose
Release into Hip Opener

Vinaysa Two
Down Dog
Plank
Slow hovering Chaturanga
Locust with arms along side, rolly polly style
Rocket Cat
Plank
Dog

Step forward uttanasana
To open to Tadasana

Repeat Sequence 2
Repeat Vinyasa 1

Rest Childs Pse

Sirsansa
(almost everyone does headstand lately. amazing. 3 block work as alternative. legs up wall or virasana)

Childs pose

Transition onto backs.

Windshield Wiper Pose
Bridge Pose 1
(slow and deliberate and stages)
Abdominal work
Bridge pose to Upward Facing Bow Pose
(slow and deliberate and stages)
Abdominal Work
Bridge pose to Upward Facing Bow Pose
(slow and deliberate and stages)
Abdominal Work
Upward Facing Bow Pose
Abdominal Work
Slow deliberate Plow Pose
Karni Pidasana
Roll out to Supine

Uttana Padasana (Fish Pose Variation)

Forward Fold Choice (Paschimotanasana, Baddha Konasana, Uppavista Konasana)

Freeform

Savasana

Sweet Vinyasa, Wednesday @ 8:30am

Large Group. Maybe 17.

I have been getting technical lately and having fun with it. But today I tried to balance some of the technical with the energetics of the breath. Emphasizing getting the BASE, LANDING...then opening and lightening up.

Sit for a few minutes.
Om.

Slow Cat Dog with emphasis on feeling the changing stresses.
Child's Pose.
Half Dog
Plank
Dog
Uttanasana
Tadasana

Lately I have been playing with using the breath to help land. SO "big inhale, exhale haaaah, Land". The sense I am trying to share is the possibility of relaxing into each moment.

Cactus Arms to Cigarette Girl Arms Action to "Standing Chaturanga"

Cigarette Girl Arms is a new thing. Imagine one of those girls from the 40s with a tray full of cigars, gum, cigarettes for sale. Shoulders drawn back and down, tits forward, elbows in close to the body and palms up.

Keeping action of shoulders, turn palms down and flex palms. Now, you are in the position of chaturanga, but upright. We hang out here and play with moving from "plank" to "chaturanga" standing to memorize the shoulder action without the weight.

Release to hands behind back for clasped hands behind back forward fold.

Cactus Arms to Cigarette Girl Arms Action to "Shoulder Stand"
Create the cigarette girl position again.
Then from that position, keeping the shoulders back and down, playing with drawing elbows back to feel the effort in the shoulders to stay "aligned" as you do this. Eventually, the hands are on the sacrum region and chin is rolling forward and down, mimicking viparita karni. Some peeps might draw the hands up back to mimic shoulder stand.

Release to hands behind back for clasped hands behind back forward fold (funky knuckle on top).

Three 1/2 Suns

Sequence 1
Sun to lunge
Twisting Lunge
Warrior 1 (emphasis on grounding thru legs and letting heart float up)
Down Dog

Vinyasa 1
Plank
Chaturanga Hover
Locust to Cobra
Rocket Cat
Plank
Dog

Jump Forward
Complete Salute to Tadasana

Sequence 2
Sun to Lunge
Twisting Lunge
Warrior 1
Warrior 2 (moving in and out of it with breath to really LAND)
Side Angle Pose Preparation
Triangle
Side Triangle
Parsvakonasana (hand on inside of foot)
Deep Hip Opener
Down Dog

Repeat Vinyasa 1

Jump Forward
Complete Sun to Tadasana

Repeat Sequence 2

Vinaysa 2
Plank
Chaturanga Hover
Locust with arms along side, rocking it around.

Release to Rocket Cat and Child's Pose.

Roll up into vajrasana.

Cactus Arms to Sirsasana Arms.

Sirsasana Prep.
Sirsasana.
(Most everyone coming to class these days practices Sirsasana. We use the "3 block method" as a starter. I always give legs up the wall as an option. Virasana is an alternative too.)

Transition onto backs.

Bridge Pose with "cigarette girl" arms.
Viparita Karni with option to move to shoulder stand.

Plow
Karni Pidasana
Uttana Padasana

Knees to Chest
Spinal Twist

Savasana

Sit.
Om.

Yoga Basics, Wednesday @ 5:15pm

11 Peeps.
Only one man tonight, so took advantage of the more flexible women.

Sit.
Attention to Spine.
Om.

Opening
Tailbone Awareness.
Cross Legged Forward Fold.
Backwards Chest Press

(Repeat Other Side)

Transition All Fours
Cat/Dog
Childs
1/2 Dog
Rounded Back
Plank
Dog

Plank
Sphinx
Locust Rock to Cobra
Rocket Cat
Childs
1/2 Dog
Rounded Back
Plank
Dog

Uttanasana
Roll up to standing.

Sequence 1
Cactus Arms
Hands clasped behind back forward Fold
Roll up to standing

Sequence 2
Block Between Legs
Inner thigh rotation, tailbone dropping Action understanding
using the "Watermelon Seed" Visual

Cactus Arms towards inverted Sirsasana

Transition into 1/2 Suns (6 rounds)

Remove Block

Sequence 2
Sun Salutation to Low Lunge.
To Warrior 1 Play
Step Forward

Repeat Sequence 2

Sequence 3
Sun Salutation to Low Lunge
Crescent Moon
Hamstring Curl Stretch
Uttanasana
Tadasana

Repeat Sequence 3

Malasana

Sequence 4
Table Top
Paschimotanasana
Purvotanasana
Paschimotanasnaa

Sequence 5
Bridge with a Block
(some peeps played towards straight legs)
Happy Baby Abdominal Sequence
Easy Spinal Twist

Savasna

Sit.

Help of Ojai, Wednesday 1:30

Today I assisted Tucker at Help of Ojai. The ladies in the class have progressed so much that the class is too hard for new people. Martha is loosing her ability to balance and fell and Coda, a new lady, did the whole class from the chair. I am being drawn to work with this older population and today was the kind of day the universe sends you as a "Are you Sure?"

Tucker's sequence was:

Virasana
Supine Extended Tadasana
Hip and Hamstring Stretching

Transition to Standing
Sun Salutations
Balance Work
Tucker did a lot of moving balance work today. Both forward and back and side to side. This was super cool cuz it mimicked the a more realistic situation than a static balance posture.
Seated Spinal Twist in Chair
Hip Opener in Chair

Savasana

Sweet Vinyasa, Wednesday @ 8:30am

Been in a technical mood lately. Do not think I posted Monday's classes, but they were really detailed like today's. Maybe it is cuz I am living in the Math Problem of the Crib. Maybe it is cuz the Crib is coming and I am staring to go through the regularly scheduled teaching crisis... But it is fun to play a little bit in the geeky arena and see what happens.

14 peeps.

Sitting
Awareness to Spine.

Opening
Forward Fold over crossed Legs.
Backward Chest Press
(Repeat Other Side)

Transition onto All Fours
Cat/Dog
Childs
1/2 Dog
Rounded Back
Plank
Dog

Plank
Sphinx
Locust Rock into Cobra
Rocket Cat
Plank
Dog

Sequence 1
Low Lunge
Crescent Moon with Cactus Arms
Hamstring Curling to Hamstring Stretch (lots of flexible peeps today, many went into splits)
Twisting Lunge

Vinaysa 1
Dog
Plank
Locust Cobra Rock
Rocket Cat
Plank
Dog

Repeat Sequence 1 other side
Repeat Vinyasa 1


Jump Forward
Dangling forward Fold
Roll up to standing

Sequence 2: Actions
Cactus Arms
Hand clasped behind back forward fold
Roll up to standing

Block between legs work to dial in inner thigh and tailbone relationship
Keeping block there, Cactus arms to Sirsasana Upright

Transition into 1/2 Suns (6)
Remove Block.
Tadasana

Sequence 3 (Actions in Standing Postures and others)
Use Sun Salutation to move to:
Warrior 1 (nitty gritty details)
Parsvottanasana (detailed)
Warrior 3
Standing Splits
Pigeon
Revolved Dog

Vinaysa 2
Roll into Upward Facing Dog
(emphasising the inner thighs meeting the tailbone)
Roll back to Down Dog

Jump Forward
Dangling forward fold
Roll up to Tadasana

Repeat Sequence 3
Repeat Vinyasa 2

Jump through to sitting

Purvotanasana
(inner thigh/tailbone heaven)
Paschimotanasana

Roll Back
Bridge on block with straight legs
(using the actions of inner thigh and tailbone)

Here, i should have shown the kapotanasana variation on the block, instead i suggested upward facing bow pose or dwi viparitta dandasana. that was too much.

Happy Baby Abdominal Sequence
Spinal Twist

Savasana

Sit.

Yoga Basics, Monday @ 5:15pm

12 Peeps.
Strong Group.
Felt like we might work towards Upward Facing Bow Pose, but as we got closer to that point, felt like too much, so went towards Bow Pose instead. But allowed the focus to be on identifying the compression point in the spine and learning how to change it and or relax around it.
Spoke a little about learning how to feel and trust what you know.

Sit.
(I have been guided to practice leading longer and longer sits at the beginning of class. My resistance to do this has been around the knowing that it is hard for people...and it makes it harder to arrive late like peeps do in Ojai...but like anything, you have to start practicing if you want it to be easier...)

Opening
Slow deliberate cross-legged seated Spinal Twist
Forward Fold over crossed legs
Backbend Press

(Switch Legs and Repeat other side)

Transition All Fours
Cat/Dog
Childs
1/2 Dog
Rounded Back
Plank
Dog
Plank
Sphinx
Rocket Cat
Plank
Dog

Walk hands back to feet
Standing Forward Fold
(It seems that it is easier for peeps to walk hands back to feet than bring feet towards hands...)

Roll up to standing

Shoulder Opening with Strap
3 Rounds of Arms Rotating up and over the top of the head
2 Rounds of Bringing Arms over head (holding strap) into Standing Forward Fold

Cactus Arm Action into
Half Sun Salutations

2 rounds of Half Lunge Salutes
(First round, step back into a low lunge and relax into the opening. Stepping back forward and repeating other side. Second set we played with Crescent Moon and Cactus Arms, stepping back forward. After second side of second set, we found child's pose).

Transition All Fours
Plank
Downward Facing Dog
Plank
Low Baby Cobra
Rocket Cat
Childs

Set Square Bolster up across the mat.
Lie down over it with Hip Bones at back of Bolster.

Sphinx on Bolster
Low Cobra on Bolster

Childs Pose

(I demoed moving into Bow Pose on Bolster)

Bow Bose on Bolster 2x

Childs Pose on Bolster

Roll up and Transition onto Backs

Knees to Chest

Eye of the Needle (aka Reverse Pigeon)
Supine Hand to Big Toe with Strap Sequence
(Repeat Other side)

Easy Spinal Twist

Savasana

Sit.

Sweet Vinyasa, Wednesday @ 8:30am

14 Peeps.
Theme: Using the Shoulder Blades as the alter of the Heart

Sit.
(Guided towards looking at and listening to the spine).

Opening
Slow deliberate cross-legged Spinal Twist.
(Switch cross of legs and repeat other side)

Transition All Fours
Cat/Dog
Childs
Half Dog
Rounded Back
Plank
Dog
Plank
Sphinx
Low Cobra
Rocket Cat
Plank
Dog

Sequence 1
Twisting Lunge
Standing Forward Fold
Extended Tadasana
Cactus Arms
Interlaced Fingers Behind the Back Forward Fold Shoulder Stretch
Half Arch
Twisting Lunge (other side)

Vinyasa 1
Down Dog
Plank
Locust
Low Cobra
Rocket Cat
Plank
Dog

Sequence 2
Crescent Moon -- with cactus arms
Pyramid Variation
Standing Forward Fold
Extended Tadasana
Cactus Arms -- drawing arms straight overhead to connect the action of Upward Facing Bow Pose
Interlaced Fingers Behind the Back Forward Fold Shoulder Stretch
Half Arch
Crescent Moon (other side)
Pyramid Variation

Vinayasa 2
Dog
Roll into Cobra
Rocket Cat
Childs

(demo of rolling into UpDog)

Vinyasa 3
Down Dog
Roll into Up DOg
Roll back into Down Dog

Sequence 3
Warrior 1 with cactus arms
Parsvottanasana
Warrior 3 Variation
Standing Splits
Pigeon with Back thigh Stretch
Pigeon
Revolved Dog

Vinaysa 3

Repeat Sequence 3 other side

Vinyasa 3

Rest Childs

Roll up to sitting and transition onto Backs.

Main Event
Bridge Pose
Upward Facing Bow Pose 2 times, emphasizing the Cactus Arm Lift

Knees to Chest
Hamstring Abdominal Sequence with Happy Baby
Spinal Twist

Savasana

Sit.

Sweet Vinyasa, Monday @ 8:30am

12 Peeps.
Feels like the Fall Crowd of Mondays again.
Mostly men which makes the class more quiet.

Opening
Sit
Cross-legged Seated Spinal Twist (slow and deliberate)
Forward Fold over Crossed Legs
Chest Press

(Repeat Other side)

Transition All Fours

Cat/Dog
Childs
Half Dog
Rounded Back
Plank
Dog
Plank
Sphinx (slow set up with inner thigh line awareness)
Low Cobra
Rocket Cat
Plank
Dog

Sequence 1
Twisting Lunge
(emphasis on spinal length and slow twist)
Uttanasna

Roll up to standing

Extended Tadasana
Cactus Arms
Shoulder opener with hands clasped behind back and forward fold
Release to Half Arch

Twisting Lunge on the other side

Vinyasa 1
Dog
Plank
Locust with arms along side
Low Cobra
Rocket Cat
Plank
Dog

Sequence 2
Low Lunge
Crescent Moon with Cactus Arms
Pyramid Variation

Uttanasana
Roll up to Standing

Bow n Arrow Arms
Release to Eagle Wrap Rounding
(Repeat Other Side)

Shoulder Opener with Hands clasped Behind the Back with Forward Fold

Low Lunge other Side
Crescent Moon with Cactus Arms
Pyramid Variation

Vinyasa 2
Down Dog
Roll into Cobra
Rocket Cat
Childs

demo

Vinyasa 3
Roll into Up Dog
Roll back to Down Dog


Sequence 3
Warrior 1
Twisting Triangle with Bow n Arrow Arms
Pyramid Variation
Pigeon
Revolved Dog

Repeat Vinaysa 3

Repeat Sequence 3

Rest Childs Pose

Transition onto Backs

Upward Facing Bow Pose x 2
(employing inner thigh awareness, tailbone awareness and cactus arms)

Happy Baby
Abdominal Sequence
Spinal Twist

Freeform

Savasana

Stiff White Guys, Sunday, 10:00am

21 Peeps. Crowded. Two women from yesterday brought their husbands and everybody else came too. I arrived feeling like my heart was breaking. Ever since coming back from being home I have been in a vulnerable heightened state which is delightful and overwhelming.

When it's this crowded and there are a lot of people I do not know, I usually start supine. To ground the peeps and get a handle on who has shown up.

Opening
Knees to Chest
One knee to Chest, drawing knee in and away with breath
Eye of the Needle (Reverse Pigeon)
Release and rest and notice the effects.

Repeat Other Side.

Supine Hand to Big Toe Pose Sequence both sides, with rest in between.
(This provided some comedy cuz I did not have enough straps. So I had to give one woman a pair of lulu thongs to use.)

Knees to Chest and Roll up to Sitting.

Introduction of Twist Theme
Seated Cross Legged Slow Deliberate Twist with tailbone awareness and attention to the spine.
Both Sides

Strength Work
Transition onto all fours.
Cat/Dog
Childs
Half Dog
Rounded Back
Plank
Dog
Childs
Vajrasana for demo
All Fours
Plank
Dog
Uttanasana
(I am noticing that it seems easier for people to walk their hands to their feet than the opposite)

Chest and Shoulder Opener Sequence
Extended Tadasana
Cactus Arm Action
Strap Modification of Hands Clasped Behind Back Forward Fold

Bow n Arrow Arms
(Referencing the earlier twisting work and cactus arms)
Eagle Arm Wrap and Spine Round
(Both Sides)

Hands clasped Behind Back Forward Fold

Sun Salutations
Attention to Breath
1/4 Suns
1/2 Suns

Balance Work
Balance Play
Uttanasana
Little Tree (both sides)
Uttanasna and Squat
Big Tree (both sides)

Uttanasna
Squat
to Sitting

Backbending
Roll onto Back
Windshield Wiper Pose
Bridge Pose 2x

Unwinding
Knees to Chest
Abdominals
Spinal Twist

Savasana

Stiff White Guys, Saturday, 10:45am

18 Peeps. The energy in the room was high and the group was pretty fit. No absolute beginners so I pushed it a little further today.

Opening
Cross Legged Sit with Slow Deliberate Twist
Forward Fold
Backward Chest Press

Squat
Uttanasana
Roll up to Standing

Shoulder/Chest Opening
Extended Tadasana
Cactus Arms to
Hands clasped behind back forward fold
Roll up to standing

Bow n Arrow Arms
to Eagle Wrap Spinal Rounding

Hands clasped Behind Back Forward Fold (weird knuckles on top)

Breath Awareness
(particularly in the area of the throat and the neck)

Sequence 1
1/4 Suns
1/2 Suns
Sun Salute to Low Lunge (hang and work into it for about 10 breaths)
Step back to Uttanasana
Inhale back up to standing

(Repeat Other Side)

Sequence 2
Sun Salute to Low Lunge
Crescent Moon with Cactus Arms
Release and Step back to Uttanasana
Inhale Back up to Standing

(Repeat other side, but release to child's pose instead of coming back forward)

Sequence 3
Transition to All Fours
Cat/Dog
Plank
Dog
Plank
Lower to Earth

Sphinx
Locust with Arms along side
Rocket Cat to Childs

Sequence 4
Transition to All Fours
Plank
Dog
Plank
Lower to Earth

Low Cobra 2 x
Rocket Cat
Childs

Cool Down
Roll up to Vajrasana
Roll on to Back
Knees to Chest

Eye of the Needle (both Sides)
Abdominal/Hamstring Play
Easy Spinal Twist

Savasana

Soft Vinyasa Saturday @ 9am

16 Peeps.
Almost even mix of regulars and drop ins. I am still baking in the "let your heart break" theme since returning from the East Coast and visiting my family. So I allowed this to be the thread as I shared tales from my week back there.

Opening
Sit.
I spoke about Anahata, meaning "unbeaten or unbroken"...but the path towards that point is through letting the heart break...We brought awareness to the heart and each noticed what breaks it. Inhale, draw that in and exhale, let it do the work.

Slow deliberate Seated Cross-Legged Spinal Twist
(I am opening like this lately, slow deliberate attention to the sections of the spine and neck)
Forward Fold
Backbend Chest Lift

Transition to All Fours
Cat/Dog
Childs
Half Dog
Rocket Cat
Plank
Dog
Plank
Sphinx
Rocket Cat
Plank
Dog

Sequence 1
Twisting Lunge
Uttanasna
Roll up to standing
Cactus Arm Action
Hands clasped behind back Forward Fold
Release and Roll up to Standing

Bow n Arrow Arms
Transition to Eagle Wrap and Round
(Repeat Other Side)

Release into Hands Clasped Behind Back Forward Fold
Uttanasana
1/2 Arch
Twisting Lunge Other Side

Vinyasa 1
Down Dog
Plank
Side Plank with Bow and Arrow Arm Opening (both sides)
Dog
Plank
Locust with arms along side
Rocket Cat
Plank
Dog

Sequence 2
Pyramid Variation
(Transition to standing with hands on waist)
Twisting Triangle using slow deliberate entry with Bow n Arrow Arms
Pyramid
Fallen Warrior
Revolved Dog

Vinyasa 2
Roll into Cobra
Rocket Cat
Childs
All Fours
Plank
Dog

Repeat Sequence 2
Repeat Vinyasa 2 with Updog Option

Sequence 3
Lunge
Uttanasana
Roll up to Standing
Balance Play
Squat
Hand to Big Toe Pose to Tree (both sides)
Squat

Roll onto Back
Knees to Chest

Sequence 4
Windshield Wiper Pose
Bridge
Urdhva Dhanurasana

Supine Cross Legged Rest
Roll up for Favorite Seated Forward Fold

Roll Back
Savasana

Quiet Sit





(Switch Legs and repeat other side)

Fallen Warrior

A woman wrote and asked me to put pictures up of Fallen Warrior. I will make a video sequence too cuz I think it is most effective if you move slowly and with attention and awareness. Working the back leg to play with hip rotation and deepening the crease of the front hip are key. Use your arms to get into different nooks and crannies.

Yoga Basics, Monday @ 5:15pm

5 peeps.
Took advantage of the smaller group to work towards headstand.
Everyone went up!

Opening
Quiet Sit
Slow deliberate Spinal Twist
Cross Legged Forward Fold
Backward Chest Press

(Repeat Other Side)

Transition onto all fours
Cat/Dog
Childs
1/2 Dog
Rounded Back
Plank
Dog
Plank
Sphinx
Rocket Cat
Plank
Dog
Uttanasana

Roll to Standing

Cactus Arms
Bow and Arrow Arms to Eagle Wrap and Rounded Back
(repeat other side)

Shoulder stretch with hands clasped behind back, arms over head forward fold
Half Arch

Sequence 1
Low Lunge
Crescent Pose with Cactus Arms
Pyramid Variation
Transition to standing
Twisting Triangle
Pyramid
Uttanasana
Roll to standing

Repeat other side

Sequence 2
Standing Headstand Preparation
Uttanasana
Down Dog
Childs
Sirsasana Preparation Pose
Childs
Uttanasa
Roll to standing

Headstand Practice at wall with 3 blocks.

Childs Pose.

Bridge Pose with Block.

Revolved Eastern Stretch with Bow and Arrow Arms to Paschimotanasna

Savasana

Quiet Sit.

Sweet Vinyasa, Monday @ 8:30am

Just back home from being back east for week. Reeling a bit from family stuff. Feeling into the process of allowing my heart to break. Allowed that to be the theme.

11 Peeps.

Opening

Quiet Sit
Cross Legged Forward Fold
Slow Deliberate Seated Spinal Twist
(Repeat with opposite Cross)

Transition to all fours
Cat/Dog
Childs
1/2 Dog
Rocket Dog
Plank
Dog
Plank
Locust
Rocket Cat
Plank
Dog

Sequence 1
Twisting Lunge
Uttanasana
Cactus Arms
Shoulder Stretch with hands clasped behind, arms over head forward fold

Bow n' Arrow Arms
Eagle Wrap Round
(repeat other side)
Shoulder Stretch with hands clasped behind, arms over head forward fold

Twisting Lunge on opposite Side

Vinyasa 1
Downward Facing Dog
Plank
Locust with arms along side
Rocket Cat
Plank
Dog

Sequence 2
Low Lunge with Hip Rolling
Crescent Moon with Cactus Arms
Pyramid Variation
Uttanasana

Balance Play
Extended Hand to Big Toe Pose on Leg we stepped forward on
Transition to Tree
Transition to Galvasana Prep Hip Stretch
Roll back to Standing

Sun Salute to Uttanasna
Lunge with same leg forward to pidgeon (to stretch the temsion from the standing leg)
One Legged Dog

Vinaysa 2
Roll into Cobra
Rocket Cat
Plank
Dog

Repeat Sequence 2
Repeat Vinyaa 2

Sequence 3
Malasana
Bakasana Twice

Sequnce 4
Roll onto Back for Happy Baby
Windsheild Wiper
Bridge
Wheel
Hamstring Abdominals

Cool Down
Roll up to Siting
Revolving Eastern Stretch variation using Bow and Arrow Arms to Paschimotanasana

Savasana

Quiet Sit.

Tuning In, Workshop 2, Sunday, 1 to 4pm

19 Peeps

core lulu peeps, regular students, and a few new to me and the studio.
the point of these "tuning" workshops is to help me share what i am really practicing. and in that sharing, hopefully helping others feel the connection to themselves. i am incredibly grateful that people show up.

i tried to share some of the unraveling i have been experiencing this summer. they came out small and bite size...somehow did not feel right to share the whole story...so practice ended up being quieter and less personally revealing than last one.

Opening
Passive Heart Opener
(bolster or 2 blocks)
Seated Meditation (10 minutes or so)

Sequence 1
Cross Legged Forward Fold
and Slow Deliberate Seated Spinal Twist
(emphasis on playing with rudder of tailbone to balance the twist and isolating sections of the back)

Revolved Head to Knee (Both Sides)
(emphasis on opening and rounding and playing with effort and ease)
Uppavista Konasana
Backwards Arched UK

Squat
Uttanasna
(with emphasis on turning head and relaxing around the neck compression)
(x2)

Sequence 2
Cactus Arms
Release to Arms Interlocked with palms up over head and up on Toes
Release to hands Clasped Behind Forward Fold
Release Clasp Roll Back Up
(emphasis on throat opening last)

Bow n Arrow with Cactus
Release to Eagle Wrap Rounding Spine
to Hands Clasped Behind Back Forward Fold

Sequence 2
Twisting Lunge
Deep Lunge
Crescent Moon
Hamstring Stretch
Pigeon

Vinyasa 1
Dog
Plank
Sphinx
Locust with hands under shoulders
Rocket Cat
Plank
Dog

Step forward opposite foot and repeat Sequence 2 and Vinyasa 1
On second Side:
Locust with hands along Side
Locust with Clasped Behind Back
Rocket Cat
Childs Pose

Sequence 3
Step forward with opposite foot to Uttanasana

Balance Play
(emphasis on grounding and relaxing and opening)
Extended Hand to Big Toe Pose Play
to Tree Pose Variation
Squat

Roll onto Back
Supine Revolved Hand to Big Toe Pose

Roll Back Up
Revolving Extended Hand to Big Toe Pose Standing
(playing with the slow relaxed opening into a difficult posture...using the twisting actions, cactus arms and tailbone play)
to Standing 'Eye of Needle Stretch'
to Galvasana (if easy and available for some peeps)

Uttanasnaa
Squat

Sequence 4
Meet on Backs
Windshield Wiper
2 Bridges
Country Shoulder Stand (Viparitta Karni)
Halasana
Karni Pidasana
Roll Out
Fish

Knees to Chest or other Chosen Release
Freeform

Savasana

10 minute Sit

Stiff White Guys, Sunday, 10:00am

Betsy brought her dad to class and it didn't work out. Taking off his shoes was crazy enough. Lying down on the floor and stretching his hamstring pushed him over the edge. And to make matters worse, it hurt. It was also the day when there were only 2 other guys to the 13 women. So after about 15 minutes or so, he left.

Bummer. And so I was forced to recognize the sadness of not being able to help.

Opening
Start Supine
Knees to Chest
Supine Hand to Big Toe Stretch

Transition to All Fours

Cat/Cow
Childs
1/2 Dog
Rounded Back Counter Pose
Plank
Dog
Childs

Demonstration

All Fours
Plank
Dog
Uttanasana

Roll up to Standing

Side Stretching
Standing Forward Fold

Shoulder Stretches with Strap (over head rotation and hands behind back)

Bow n Arrow Arms
Release to arms over head and balance on balls of feet
Release to hands behind back
(Repeat)

Cactus Arms
Bow n Arrow with Cactus Arms
Release to Arms overhead
Release to Eagle Arm Wrap and Rounded Back

1/4 suns
1/2 suns

Uttanasna
Down Dog
Plank
Sphinx
Locust with hands under shoulders
Rocket Cat
Childs
Plank
Dog
Plank
Locust with hands along sides

Reclining Buddha
with Thigh Stretch
Rocket Cat
Childs
Vajrasana

Roll onto Backs
Knees to Chest
Windshield Wiper
Bridge (2x)

Abdominals
Easy Spinal Twist

Savasana
Sit

Green Yin Yoga, Wednesday 7:00pm

11 Peeps
Familiar and new.

External Rotation Hip Opener
(swan, eye of needle or box)
Inner Thigh Opportunity
(frog, uppavista konasana, wide legs up wall)
2 Active Locusts
Sphinx or Seal
Childs Pose
Baddha Konasana
Spinal Twist
Passive Heart Openner
Quiet Sit (possible meditation)
Savasana

Yoga Basics, Wednesday @ 5:15pm

9 Peeps
Smokey and Hot Day

Opening
Supported Heart Opener
(Attention to breath)

Cross Legged Spinal Twist
Forward Fold
Chest Press

Switch Leg Cross and Repeat

Transition to All Fours

Cat/Cow
Childs
Half Dog
Rocket Cat
Plank
Dog
Childs
(demonstration)
All Fours
Plank
Dog
Uttanasana
Tadasana

Side Stretch
Forward Fold

Bow n Arrow Arms
Arms Clasped Behind Back with Strap Forward Fold
Repeat Other side

Breath Awareness

1/4 Suns
1/2 Suns

Sequence 1
Sun Salutation into Low Lunge
Twisting Lunge
Uttanasna
Roll up to Standing

Repeat Other side

Sequence 2
Sun Salutation to Low Lunge
Crescent Pose with Cactus Arms
Hamstring Curling Stretch
Uttanasana
Roll up to Standing

In Second Round, after the Hamstring, find Childs Pose.

Camel from Sitting on a Block (x2)
In Between, release into Standing forward fold.

Squat Release onto Back.
Knees to Chest

Eye of the Needle Stretch
Half Happy Baby
Extended Hand to Big Toe Pose Stretch
Repeat Other Side

Savasana

Sit

Help of Ojai, Wednesday at 1:30pm

My last Class at Help of Ojai for the Summer Session.
Wish I was teaching the next class.
What a sweet a wonderful group.

Opening
Start Supine
Little Toe to Head Relaxation Technique
Knees to chest
Supine Hand to Big Toe Stretch Sequence

Roll to a Side
and Come to Standing

Side Waist Stretch Both Sides
Forward Fold

Bow n' Arrow Arms Stage 1
Forward Fold
Repeat Other Side

Cactus Arms

Bow n Arrow Arms with Cactus Arms
Arms Overhead Stretch
Arms Behind Back with Strap and Forward Fold
Roll Back Up

Breath Awareness
1/4 Suns
1/2 Suns

Forward Fold
Squat
Roll onto Back

Windshield Wiper
Bridge Pose Stage 1
Bridge Pose Stage 2
Bridge Pose with Strap

Knees to Chest
Happy Baby
Spinal Twist

Savasana

Sit

Sweet Vinyasa, Wednesday @ 8:30am

15 Peeps
Full and lively class.
Felt into the twisting balance theme again, with a little different play.

Opening
Cross Legged Seated Slow Spinal Twist
(emphasis on feeling the different parts of the spine twist and neck)
Forward Fold
Back bend Press

Switch Legs and Repeat Pattern

Transition onto All Fours
Cat/Cow
Childs
1/2 Dog
Rocket Cat
Plank
Dog
Plank
Sphinx
(emphasis on traction and neck work)
Low Locust
ROcket Cat
Plank
Dog

Sequnce 1
Twisting Lunge emphasizing the parts of the spine
Uttanasana
Half Chair
Chair

Bow n Arrow Arm Sequence
Bow n Arrow Arms
Release to Hands Clasped, palms up, overhead
Release to clasped hands behind back forward fold

(Cactus Arm Check in, cuz I referenced it in Bow'nArrow and not everyone knew it)

Repeat Other Side
From Forward Fold, Release to Lunge

Twisting Lunge on Opposite Side

Vinaysa 1
Down Dog
Plank
Locust with Hands along side
Rocket Cat
Plank
Dog
Plank
Side Plank (both sides)
Plank
Dog
Plank
Locus with hands clasped behind back

Sequence 2
Pyramid Pose
Transition to Standing
Twisting Triangle with Bow n Arrow Arms
Pyramid
Fallen Warrior
Revolved Dog

Vinaysa 2
Dog
Roll into Cobra
Rocket Cat
Plank
Dog

Repeat Sequence 2

Vinaysa 3
Dog
Roll into Updog

Sequence 3
Step Forward thru lunge to Uttanansa
Half Chair
Utkatasana

Easy Balance Play, getting comfortable and easy
Holding one knee, both sides
Forward Fold
Squat

Extended Hand to Bog Toe Pose
Release into Eye of the Needle Standing Stretch
Both Sides

Forward Fold
Squat

Roll onto Back

Slow and Deliberate movements towards Supine Twisting Extended Hand to Big Toe Pose

Roll back up to:
Squat
Standing Forward Fold

Slow and Deliberate Play towards Twisting Extended Hand to be Toe Pose
with emphasis on being relaxed, twisting slowly and keeping the heart open
(Everyone did great. The sequence worked.)

Forward Fold
Squat

Roll onto Backs

Bridge
Upward Facing Bow Pose

Hamstring Abdominal Work

Easy Twist

Savasana

Yoga Basics, Wednesday @ 5:15pm

12 Peeps.
Arrived relaxed and excited to see what we would do. It had been a hot day and everybody seemed pooped. I thought we would focus on twisting, but Alana also came and she just had 7 ribs put back in and twisting would be the worst thing in the world for her. Also one of the ladies from my Help of Ojai Class came so I did not want it to be too hard.

This ended up being one of my best ever classes. Something clicked tonight that rarely does. I felt completely and totally relaxed. The group seemed involved but individually present. We did very little. I shared easily and opening about the practice of relaxing and unraveling the inner stress bunny. We laughed. We cried. Sometimes the magic just happens.

Opening
Legs up the Wall
Eye of the Needle @ Wall

Cross Legged Spinal Twist and Forward Fold
(Emphasizing the slow deliberate twisting of the back.)
Both Sides

On all Fours
Cat/Cow
Childs Pose
Half Dog
Rounded Back
Plank
Dog
Childs
Vajarasana

(I demoed and we repeated from All Fours to Dog)

Walk hands back to feet.
Uttanasana with Neck Work

Roll up to standing.

Side Waist Stretch
Forward Fold

Breath Attention
1/4 Suns and 1/2 Suns

Wall Splat
Cactus Arms at Wall (2x with forward folds in between)

Standing Forward Fold
Squat
Roll Back onto Backs

Supine Hand to Big Toe Pose with Strap and using Erich's Tailbone lift to bring leg closer to face.

Windshield Wiper
Bridge 2x
Supported Bridge with Block to Supported Candlestick

Abdominals
Easy Spinal Twist

Savasana

Sit

Sweet Vinyasa, Monday @ 8:30am

Arrived without much of plan except to continue experimenting with the twisting and balancing work we have been doing. There was a new woman and she introduced herself as "from Yoga Journal." Doah! For a moment, that "Wow, I better be someone else so she might like me" tune looped and then I relaxed (kinda) and did my best to show up as me. Shared from the blog I had written that morning about relaxing.

I did not go as out there as we have been, but reigned it in to be a combo of work we did last month with some of the new twisting.

12 peeps.

Opening
Cross Legged Sit
Forward Fold
Twist (breaking parts of back down and focusing on the neck)
Backbend Press

On all Fours
Cat/Cow
Childs
Half Dog
Rounded Back
Plank
Dog
Plank
Sphinx
Low Locust
Rounded Cat
Plank
Dog

Sequence 1
Low Lunge with Hip Rolling
Crescent Moon with Cactus Arms
Hamstring Stretch with Cat/Cow
Twisting Lunge

Vinaysa 1
Dog
Plank
Low Cobra
Rocket Cat
Plank
Dog

Repeat Sequence 1

Vinaysa 2
Dog
Plank
Side Plank
Dog
Roll into Cobra
Rocket Cat
Dog

Sequence 2
Warrior 1
Parsvottanasana
Warrior 3 with Prayer
Pigeon
One Legged Dog
Revolved Dog
Dog

Vinaysa 3
Roll into Upward Facing Dog
(took some time to demo this a bit)
Roll back into Down Dog

Repeat Sequence 2
Repeat Vinaysa 3

Childs Pose
Vajrasana
Cactus Arms to Sirsasana Prep

Sirsasana
(like always, a variety of layers in class...some in Prep, some with 3 Blocks at Wall, some with legs up wall, some in middle of room doing tricks...)

Child's Pose

Transition onto Backs

Windshield Wiper Pose
Bridge Pose
Wheel with Cactus Arm Alignment (x2)

Knees to Chest/Happy Baby
Abdominals with Hamstring Stretch

Easy Spinal Twist
Back Release

Savasana

Sit

Case Study: Tension in the Neck

A young guy, 25, from the Stiff White Guy Class today has been working with tremendous tension in the neck. He has suffered lots of injuries surfing, skating, and in the car but has never been to a doctor.

He would like to pursue pottery and music but finds himself working day jobs without much meaning and that exasperate the pain he is feeling in his body.

Without knowing what he might really be dealing with injury wise, we focused on the breath. He has the upper chest breathing pattern that exasperates tension in the head and neck and anxiety.

So we focused on techniques to drop the focus down into the lower belly and strengthen and stretch the diaphragm. This is hard the first time can bring you back into your head as you try to concentrate on making it work. Working with him helped me get better at trying to communicate the techniques. Gave him some breathing homework and we will meet again next week and see how it's going.

Stiff White Guys, Saturday at 10:45am

17 Peeps
Mix of new and familiar.
Again, we have all been walking around without breathing for a couple days cuz of all the smoke. So wanted to open up lungs and ribs without building too much heat cuz it is also HOT and a lot of the ladies that come to this class feel hot all the time already.

Opening
Start Supine
Knees to Chest, rocking side to side

One one side:
One Knee into Chest, other foot on floor with knee bent. Work knee towards and away chest with breath 3x and hold.
Release that leg to sky and play with hip rotation understanding.
Reverse Pigeon (aka Eye of the Needle Stretch)
Release and Rest.

Repeat Other side.

Knees to Chest.
On one side:
Knee to chest, other foot on floor with knee bent.
Wrap Strap around foot and extend leg straight for Supta Padangusthasana A, B and Abdominal.

Release and Rest..
Repeat Other Side.

Transition to side and up onto All Fours.

Cat/Dog
Childs
Half Dog
Rocket Cat
Plank
Dog
Rest Childs.

Repeat above.
From Second Dog, bring feet to the hands.
Dangling Forward Fold.
(Emphasize releasing the neck).

Roll up to standing
Shoulder Shrugs

Side Waist Stretch (Emphasizing Effort and Ease)
Forward Fold

Bow n Arrow Arms
(Play with effort and ease and releasing the neck)
Release to Utthita Tadasana with fingers interlaced, palms up
Release into Shoulder Stretch with arms behind back holding Strap
Roll Back Up

Repeat Other side.

Cactus Arms.

Cactus and Bow n Arrow Arms Combined.
Both sides with Forward Folds in between.


Bring Attention to the Breath. The effort of the inhale and the ease of the exhale.
1/4 suns and 1/2 suns

Release into forward fold.
Squat to sitting.

Cross Legged Seated Twist.
(Breaking it down slow and twisting the neck.)

Roll onto Back
Knees to Chest

Windsheild Wiper Stretch.
Bridge with arms over head
Bridge with arms underneath

Abdominals

Easy Spinal Twist

Savasana

Sit.

Soft Vinaysa, Saturday @ 9am

11 Peeps
Mix of Regulars and Drop Ins.

We have had fire out here and you stop breathing when there is a fire. You get all tight and become anxious. Today, we woke up with a wind change and the air was clear, so took advantage of it to twist and open up the lung space again. I also wanted to continue the twisting balance theme that arose on Wednesday. Still feels Rough, but like where it seems to be going. Ran out of time today.

Opening
Seated Cross Legged Forward Fold
Slow Seated Spinal Twist
(Emphasis on moving each part of the back and relaxing into the twist as you go)

Switch Cross of Legs and Repeat Other Side.

Transition All Fours
Cat/Dog (play in spine)
Childs
1/2 Dog
Rocket Cat
Plank
Dog
Plank
Sphinx
Rocket Cat
Eye of the Needle Shoulder Stretch
Cat/Dog
Plank
Dog
Eye of the Needle with Dog (Grabbing Back Ankles)
Plank
Low Cobra Locust
Rocket Cat
Plank
Dog

Sequence 1
Twisting Lunge (Right Foot Forward)
Uttanasana
Half Chair
Utkatasana
Tadasana

Bow n' Arrow Arms to One Side
Release to Utthita Tadasana with Hands Clasped, balancing on Balls of Feet
Release to Arms Clasped Behind Back Forward Fold
Roll Back up to Standing

Repeat Other side
On Second side, after Forward Fold with Hands Clasped

Transition to Twisting Lunge the Other Side (Left Foot Forward)

Vinaysa 1
Down Dog
Plank
Side Plank Both Sides
Dog
Plank
Locust with arms along side
Rocket Cat
Plank
Dog

Sequene 2
Low Lunge with Side Hip Opening (Left Foot Forward)
Hamstring Stretch with Cat/Dog Work
Step Forward Uttanasana
Half Chair
Utkatasana
Tadasana

Balance Play on Right Foot
Modified Extended Hand to Big Toe Sequence with Lifted Leg Knee Bent
Release to "Standing Eye of the Needle" Hip Stretch
Roll Back Up.
Use a 'sun salutation pattern' to find self into lunge with Right Leg Forward.
Bring Hands on inside and open right hip to stretch the outer line.
Transition back to Dog.

Vinaysa 2
Dog
Plank
Locust 3 with hands clasped behind head and elbows lifting
Rocket Cat
Plank
Dog

Repeat Sequence 2
Repeat Vinyasa 2, but do Locust with Arms Clasped behind back

Sequnce 3
from Dog
Lunge
Uttanansa
Roll up to standing

Cactus Arm Action Established
Combine Bow n Arrow Arms with Cactus Arms
Forward Fold
Squat
Roll onto Backs
Find Twisting Extended Hand to Big Toe Pose Supine on both sides
Roll Back up to Squat, Forward fold, to Standing

Set up to find Parivritta Utthita Hasta Padangusthasana
Play with this, combing the elements of keeping the heart open, twisting and balancing.

Forward Fold
Squat
Roll onto Backs
Happy Baby

Counter Poses
Windsheild Wiper Pose
Bridge with Arms Overhead
Bridge with Arms Clasped Under

Cool Down
Cross Legged Supine Back Release (switch sides)

Savasana

Sit

Yin Yoga, Wednesday at 7:00pm

8 Peeps.

Start Supine
Alternate Nostril Breath without hands.
(Bring attention to the breath in the nostrils, focus on breathing in and out of just the right, then the left, then alternating).
We rolled up to standing and i Brought their attention to the inner and outer edges of the feet and how that changes where the breath is in the nostrils. I did this to be able to talk about the nadis and prana during class but we ended up talking about marriage, sex, money, relationships, and fuzz instead. Referencing the NYT Sunday articles, Dave Chappell and David Deida. Way more fun. Lots of laughter tonight and surprising conversations.

Swan (or Box, or Eye of the Needle)
Seated Uppavista Konasana (or with legs up the wall)
Sphinx or Seal
Lunge
Saddle or Supported Heart Opener
Spinal Twist
Savasana

Sit

Yoga Basics, Wednesday at 5:15pm

8 or 9 Peeps.

Super Hot Day. The fire is getting closer to Ojai and the air was thick with smoke and ash. I was surprised that anybody showed up. I knew that I did not want to increase heat with standing postures. I ended up getting into teaching specific detailed actions of twisting and then playing with a little balance work.

Legs up the Wall with Cooling Breath
Eye of the Needle at Wall

Cross Legged Forward Fold
Slow Seated Twist (emphasis on feeling each section of the back and neck)

Transition to All Fours
Cat/Dog
Childs
Half Dog
Rounded Back Counter Pose
Plank
Dog
Childs
Eye of the Needle Shoulder Stretch
Cat/Dog
Plank
Dog
Standing Forward Fold
Tadasana

Side Stretch to teach Effort and Ease
Clasped Hand Shoulder Stretch with Forward Fold

1/4 and 1/2 Suns

Bow and Arrow Arm Action and Twisting
(In between sides: interlace fingers and extend up, balancing on toes. Release into forward fold with hand clasped behind back).

Cactus Arm Action

Combine Bow and Arrow Arms with Cactus Arms with Efforting and Relaxing

Balance Play
Standing Forward Fold
Easy Balance Pose holding Knee
(I learned tonight that it is not easy for everyone to hold their knee, particularly if you are a bigger size.)
Standing Forward Fold

Modified Revolved Extended Hand to Big Toe Pose
Bent Knee and Back Hand on Wall

Forward Fold
Squat

Seated Spinal Twist using Bow and Arrow Arms
1/2 Cow Face
Baddha Konasana

Supported Heart Opener

Savasana

Sit

Help of Ojai, Wednesday at 1:30

Arrived not sure what we were going to do. Was guided to teach a little about the subtle energy body. This is the penultimate class in this series. Alana and I have really enjoyed working with this group and I am going to miss teaching the class.

Opening
Start Supine
Attention on Breath
Attention on Breath in the Nostrils
Alternate Nostril Breathing without use of hands

Supine Hand to Big Toe Sequence with Strap
(when bringing attention to the feeling post stretch, talked about the flow of prana)
Roll to a Side and transition to standing

Standing Forward Fold
Side Waist Stretch Sequence teaching "effort and ease" and attention to the subtle post stretch feeling.

Played with bringing attention back to the breath in the nostrils and how it changes depending on where your weight is in your feet. (This is super subtle but it allowed me to demonstrate the nadis and back up the prana discussion. Several of the ladies really liked it).

1/4 Suns
1/2 Suns

Seated Chair Work
Seated Eye of the Needle Hip Opener
Wide Legs on Chair and Rolling forward and back Up
Tailbone and Pelvis Work on Chair

Standing Postures with Chair
Side Angle Pose Prep with One Leg on Chair (both Sides)
Side Angle Pose with Leg on Chair (both Sides)

Seated Spinal Twist on Chair

Savasana with Legs on Chair

Sit