BYOP at Lulu's
Constraints: on moon cycle with really tight back
Friends: Alana and Betsy
Conversation Topic: Our dreams last night and the practice of unraveling tight spots in the causal realm
Slow deliberate Rocket Cat to stretch back
Eye of the Needle Shoulder Stretch
1/2 Dog
Childs Pose
"Compassion of Christ" Shoulder Stretch with Twist
(got my sacrum to release here)
Down Dog
on one side
Lunge to Pyramid with breath
Pigeon with twists to both sides
Trikonasana
Twisting Lunge
Down Dog
Moved thru similar sequence on other side
Uttanasana
Utthita Tadasana with Toe Balance
Play with rounding spine and bending knees as stay on toes
Malasana
Baddha Konasana with block under one foot to get asymmetrical stretch
(Jeff Sanders showed me this last night during Yin)
Baddha Konasana with block under hips and blanket under heals
(Jason Crandell showed me this last year)
Paschimotanasana
Supported Bridge Pose with Block (medium and high speed)
one one side
Revolving Head to Knee Pose
Seated Spinal Twist (Marichyasana 3 variation)
1/2 Cow Face (long yin hold)
Pachimotanasana with block under head
Short Savasana
Sit for about 20 minutes
Thursday, March 29, 2007
Wednesday, March 28, 2007
Wednesday, March 28th Green Yin Yoga 6:45pm
All proceeds from this class go back to our local environmental groups.
It is donation and always has a groovy easy feeling.
5 peeps
Dave, Diane. Jeff, David, Lisa
Known Constraints: One of the studnets is not sleeping. Decided to focus on exhalation hoping to help her.
Theme: Emphasis on bringing your awareness to the feeling of the exhale, maybe even allowing for a pause at the end of it in the postures.
Baddha Konasana/Butterfly, 6 minutes (supine in between sides)
Cow Face/Gomukhasana, 5 minutes (supine in between sides)
1/2 saddle with forward fold, 5 minutes (no rest in between sides)
Pigeon/Swan with back arch and back thigh stretch, 2 minutes
Pigeon/Swan forward hip opener, 5 minutes (2 minutes free movement between sides)
Sphinx or Seal, 5 minutes
Childs, 1 minutes
Free movement for 2 minutes
Lying Spinal Twist, 3 minutes
Pranayama
lying supine
began with a 4:0:6:0
encouraged to allow count to shrink or expand as necessary
encouraged to start to notice the end of exhale
instructed to add 2 count retention of exhale
after about 4 rounds, encouraged to increase retention to 4 count
after about 4 rounds, encouraged to increase retention to 6 count
(always bringing the awareness to the appropriateness of it. watching the strain in the head, neck, eyes, etc.)
eventually instructed to bring the count back to the 4:0:6:0 and then release into Savasana
Savasana
Sit
It is donation and always has a groovy easy feeling.
5 peeps
Dave, Diane. Jeff, David, Lisa
Known Constraints: One of the studnets is not sleeping. Decided to focus on exhalation hoping to help her.
Theme: Emphasis on bringing your awareness to the feeling of the exhale, maybe even allowing for a pause at the end of it in the postures.
Baddha Konasana/Butterfly, 6 minutes (supine in between sides)
Cow Face/Gomukhasana, 5 minutes (supine in between sides)
1/2 saddle with forward fold, 5 minutes (no rest in between sides)
Pigeon/Swan with back arch and back thigh stretch, 2 minutes
Pigeon/Swan forward hip opener, 5 minutes (2 minutes free movement between sides)
Sphinx or Seal, 5 minutes
Childs, 1 minutes
Free movement for 2 minutes
Lying Spinal Twist, 3 minutes
Pranayama
lying supine
began with a 4:0:6:0
encouraged to allow count to shrink or expand as necessary
encouraged to start to notice the end of exhale
instructed to add 2 count retention of exhale
after about 4 rounds, encouraged to increase retention to 4 count
after about 4 rounds, encouraged to increase retention to 6 count
(always bringing the awareness to the appropriateness of it. watching the strain in the head, neck, eyes, etc.)
eventually instructed to bring the count back to the 4:0:6:0 and then release into Savasana
Savasana
Sit
Wednesday, March 28th Yoga Basics 5pm
7 peeps
Sharon, Doug, Olie, Olivia, Kate, Jeff, Estella
Known Constraints: one student with a recent knee operation and one student with whiplash
Theme: Started with the tailbone and emphasized breath in the whole spine, ended up focusing on hip and low back opening. Similar Sequence to Monday, but some variation.
1. Attention to Tailbone
a) Cross Legged Forward Fold
With attention on moving from the tailbone, round and arch the spine a few times before folding forward. About 10 breaths. Roll up. Place hands behind you. Roll tailbone back and pelvis forward as lift chest up. Open throat and drop head. Hold for 5 breaths and release. Repeat with opposite leg in front.
b) Squat
c) Uttanasana
Paying attention to drawing tailbone under to round back and rolling it up to draw the legs to straight.
2. More Breathing Room
a) Side Waist Stretch
Interlock fingers in front of body. Turn palms to face away from you and bring arms over the top of the head. Lean right and left and twist hips back and forth to wiggle out of waist. Emphasizing the top side of the stretch, press up through left wrist and down through left heal as you take the body up, out and over to the right. To release, come back up to center and repeat other side.
b) Forward Fold Shoulder Stretch
Bring arms behind back and interlock fingers, stretching arms away from you. Tip tailbone up, as pelvis spills forward. Bend knees and allow the chest to rest on the thighs. Dangle your head and allow arms to reach up and away from you. To bring stretch into legs, draw tailbone up. 5 breaths or so. Bring arms back to sacrum, release interlock and roll back up.
Repeat above, but emphasize the underside of the stretches. Specifically, in the side waist stretch, lengthen the right side before bending towards the right. And in the shoulder stretch, feel the back body big before you compress it.
3. Moving with the Breath
a) Attention to tailbone
Practice drawing breath all the way to tailbone. To help establish this awareness, exaggerate the natural rhythm, allowing tailbone to lift a little on the inhale and descend a little on the exhale.
b) Quarter Salutations
Inhale arms over head, Exhale hands to the heart. About 5 rounds
c) Half Salutations
Inhale, circle arms over head. Exhale, fold forward over legs. Inhale, half arch. Exhale, forward fold. Inhale, use the legs and lead with the heart as arms circle back over head. Exhale, hands to the heart. Repeat about 5 times.
d) Modified Lunge Salute
From a half sun salutation, step right foot back and bend left knee into a low lunge. Explore the action of the tailbone and then relax into the lunge for about 5 breaths to create some space in inner groin and thigh. Lift back knee and step forward into a half arch and dangle Uttanasana. Roll back up to standing. Repeat other side.
4. Warrior 2 Breath Sequence
a) Step feet wide apart for Warrior 2.
b) Turn Left foot away from you, turn right foot in.
c) Lift arms over the top of head and focus on drawing breath down to tailbone as spine lengthens.
d) Take big inhale and move into posture on exhale, bending left knee and allowing arms to open out from shoulders. Inhale and draw front leg straight, reach arms over the top of the head. Move through 5 rounds like this. Repeat on the other side.
e) Return to original side with Left foot forward.
f) Move in and out of Warrior 2 again, three rounds, holding shape at end of 3rd round. Emphasis on feeling the breath and movement of the spine in the shape. Hold at least a minute.
g) Windmill the body to release hands around left foot and move into a Twisting Lunge.
h) Release into a low wide lunge, placing left hand on the inside of the foot.
i) Organize to step forward into a half arch, folding into Uttanasana.
j) Roll up to standing.
Turn on mats to face opposite direction and repeat entire Warrior 2 breath sequence.
5. Eagle Arm Spine Stretch
Wrap right arm under left. Press elbows away to stretch the upper back. Keep reaching elbows away as tailbone tucks under and spine rounds. Unfurl and stretch arms up. Release and repeat with opposite arm on top.
6. Eagle
Wrap right arm under left again. Bend knees and wrap right leg over left. Squeeze legs together and squat lower. Hold about 5 breaths. Unravel and repeat other side.
7. Hip Openers
Come to floor from Uttanasana into a Squat and roll onto backs.
a) Knees to Chest
On One Side
b) Hip Rotation Exploration
With left foot on floor, knee bent, allow right leg to extend up to sky. Bending the right knee slightly begin to explore the external and internal rotation of the hip. Use the foot as an indicator, but slowly direct attention and awareness to how the movement feels in the hip joint.
c) Eye of the Needle (aka Reverse Pigeon)
d) 1/2 Happy Baby
e)Abdominal
Release right leg up to sky and curl up reaching arms towards left foot. Slowly lower right leg to just above the floor and curl up more. Hold a few more beats, then release and straighten out through left leg.
Repeat other side.
f) Happy Baby
g) Supine Baddha Konasana Play
Pressing feet together, draw toes to third eye, rolling tailbone up off floor. Then bring heals to groin, sending knees wide. Release into Happy Baby.
h) Happy Baby towards Yogi Sleep
Explored different arm positions to help roll tailbone up and bring feet closer to head.
h) Knees to Chest
i) Easy Spinal Twist
j) Knees to Chest
k) Supine Baddha Konasana with Strap
For the backbend, we took Supine BK with straps around the back and feet. 7 minutes.
l) Restorative Twist
Using the bolster with took a supported face down twist. To do this, you place the bolster vertical from you. Sit side saddle at the bolster, with your left outer thigh against the bolster. Your right leg is bent. Use your hands on the floor to lengthen out of the waist, twist and lie torso down on the bolster. Easier on the neck to look at the bent knees. More intense to gaze away from the knees. We only lay here about 3 minutes. To switch sides follow the direction of the hips in a circle away from the bolster to arrive at the other side. Repeat.
m) Savasana
We released the last twist and placed the bolster under the thighs for Savasana.
n) Sit.
Sharon, Doug, Olie, Olivia, Kate, Jeff, Estella
Known Constraints: one student with a recent knee operation and one student with whiplash
Theme: Started with the tailbone and emphasized breath in the whole spine, ended up focusing on hip and low back opening. Similar Sequence to Monday, but some variation.
1. Attention to Tailbone
a) Cross Legged Forward Fold
With attention on moving from the tailbone, round and arch the spine a few times before folding forward. About 10 breaths. Roll up. Place hands behind you. Roll tailbone back and pelvis forward as lift chest up. Open throat and drop head. Hold for 5 breaths and release. Repeat with opposite leg in front.
b) Squat
c) Uttanasana
Paying attention to drawing tailbone under to round back and rolling it up to draw the legs to straight.
2. More Breathing Room
a) Side Waist Stretch
Interlock fingers in front of body. Turn palms to face away from you and bring arms over the top of the head. Lean right and left and twist hips back and forth to wiggle out of waist. Emphasizing the top side of the stretch, press up through left wrist and down through left heal as you take the body up, out and over to the right. To release, come back up to center and repeat other side.
b) Forward Fold Shoulder Stretch
Bring arms behind back and interlock fingers, stretching arms away from you. Tip tailbone up, as pelvis spills forward. Bend knees and allow the chest to rest on the thighs. Dangle your head and allow arms to reach up and away from you. To bring stretch into legs, draw tailbone up. 5 breaths or so. Bring arms back to sacrum, release interlock and roll back up.
Repeat above, but emphasize the underside of the stretches. Specifically, in the side waist stretch, lengthen the right side before bending towards the right. And in the shoulder stretch, feel the back body big before you compress it.
3. Moving with the Breath
a) Attention to tailbone
Practice drawing breath all the way to tailbone. To help establish this awareness, exaggerate the natural rhythm, allowing tailbone to lift a little on the inhale and descend a little on the exhale.
b) Quarter Salutations
Inhale arms over head, Exhale hands to the heart. About 5 rounds
c) Half Salutations
Inhale, circle arms over head. Exhale, fold forward over legs. Inhale, half arch. Exhale, forward fold. Inhale, use the legs and lead with the heart as arms circle back over head. Exhale, hands to the heart. Repeat about 5 times.
d) Modified Lunge Salute
From a half sun salutation, step right foot back and bend left knee into a low lunge. Explore the action of the tailbone and then relax into the lunge for about 5 breaths to create some space in inner groin and thigh. Lift back knee and step forward into a half arch and dangle Uttanasana. Roll back up to standing. Repeat other side.
4. Warrior 2 Breath Sequence
a) Step feet wide apart for Warrior 2.
b) Turn Left foot away from you, turn right foot in.
c) Lift arms over the top of head and focus on drawing breath down to tailbone as spine lengthens.
d) Take big inhale and move into posture on exhale, bending left knee and allowing arms to open out from shoulders. Inhale and draw front leg straight, reach arms over the top of the head. Move through 5 rounds like this. Repeat on the other side.
e) Return to original side with Left foot forward.
f) Move in and out of Warrior 2 again, three rounds, holding shape at end of 3rd round. Emphasis on feeling the breath and movement of the spine in the shape. Hold at least a minute.
g) Windmill the body to release hands around left foot and move into a Twisting Lunge.
h) Release into a low wide lunge, placing left hand on the inside of the foot.
i) Organize to step forward into a half arch, folding into Uttanasana.
j) Roll up to standing.
Turn on mats to face opposite direction and repeat entire Warrior 2 breath sequence.
5. Eagle Arm Spine Stretch
Wrap right arm under left. Press elbows away to stretch the upper back. Keep reaching elbows away as tailbone tucks under and spine rounds. Unfurl and stretch arms up. Release and repeat with opposite arm on top.
6. Eagle
Wrap right arm under left again. Bend knees and wrap right leg over left. Squeeze legs together and squat lower. Hold about 5 breaths. Unravel and repeat other side.
7. Hip Openers
Come to floor from Uttanasana into a Squat and roll onto backs.
a) Knees to Chest
On One Side
b) Hip Rotation Exploration
With left foot on floor, knee bent, allow right leg to extend up to sky. Bending the right knee slightly begin to explore the external and internal rotation of the hip. Use the foot as an indicator, but slowly direct attention and awareness to how the movement feels in the hip joint.
c) Eye of the Needle (aka Reverse Pigeon)
d) 1/2 Happy Baby
e)Abdominal
Release right leg up to sky and curl up reaching arms towards left foot. Slowly lower right leg to just above the floor and curl up more. Hold a few more beats, then release and straighten out through left leg.
Repeat other side.
f) Happy Baby
g) Supine Baddha Konasana Play
Pressing feet together, draw toes to third eye, rolling tailbone up off floor. Then bring heals to groin, sending knees wide. Release into Happy Baby.
h) Happy Baby towards Yogi Sleep
Explored different arm positions to help roll tailbone up and bring feet closer to head.
h) Knees to Chest
i) Easy Spinal Twist
j) Knees to Chest
k) Supine Baddha Konasana with Strap
For the backbend, we took Supine BK with straps around the back and feet. 7 minutes.
l) Restorative Twist
Using the bolster with took a supported face down twist. To do this, you place the bolster vertical from you. Sit side saddle at the bolster, with your left outer thigh against the bolster. Your right leg is bent. Use your hands on the floor to lengthen out of the waist, twist and lie torso down on the bolster. Easier on the neck to look at the bent knees. More intense to gaze away from the knees. We only lay here about 3 minutes. To switch sides follow the direction of the hips in a circle away from the bolster to arrive at the other side. Repeat.
m) Savasana
We released the last twist and placed the bolster under the thighs for Savasana.
n) Sit.
Wednesday, March 28th Sweet Vinyasa 8:30am
12 peeps
10 Regulars and 2 new peeps
No major constraints
Focus: Still on using the tailbone as the rudder of the spine, but introduced the simultaneously countering hip rotation. Very similar sequence as Monday Morning's class with an adjustment in the second Vinyasa sequence that gave me an extra 10 minutes.
See Stick Figure Drawing.
1. Establishing the Forward and Backward Actions of the Tailbone
a. Baddha Konasana with heals about 12" from groin
With focus on moving from the tailbone, a few rounds of rounding and arching the back, eventually finding a rounded fold over the feet for about a minute. Countered with a supported arch.
b. Squat to Uttanasana
Focusing on using the tailbone drawing under to round the back and bend the knees and tailbone lifting up to stretch the hamstrings. Focused and specific. Started to bring attention to the inner thigh rotation.
2. Creating Room in Side Waist and Shoulders
a) Parsva Utthita Tadasana
Interlock fingers in front of body. Turn palms to face away from you and bring arms over the top of the head. Lengthen and lean to the right. Come back center and repeat other side.
b) Forward Fold Shoulder Stretch
Bring arms behind back and interlock fingers, stretching arms away from you. Tip tailbone up, as pelvis spills forward. Bend knees and allow the chest to rest on the thighs. Dangle your head and allow arms to reach up and away from you. To bring stretch into legs, draw tailbone up. 5 breaths or so. Bring arms back to sacrum, release interlock and roll back up.
Repeating the above, but focus on the underbelly of the arch and from the second forward fold shoulder stretch, move into Vinyasa Sequence 1.
3. Vinyasa Sequence 1
(Half Arch, Twisting Lunge, Crescent Moon, Pyramid Variation, Dog, Plank, Sphinx, Locust, Cobra, Rocket Cat, Dog, Standing Split Curls, Squat, 1/2 Chair, Utkatasana, Tadasana)
a) Half arch
Drawing awareness to the compression in the lower spine as tailbone and heart lift. Paying attention to the relief of releasing the compression into a forward fold.
b) Lunge
Step right foot back, bend left knee. On fingertips and with back knee lifted, draw tailbone under and roll it up, feeling how it affects the whole spine.
c) Twisting Lunge
Tuck right shoulder under, bring left thumb to left hip crease. Draw tailbone up to assist in chest spiralling up and to the left. Eventually let left arm reach towards sky. Unwind and bring left hand back to earth.
d) Crescent Moon
Drop right knee to floor and explore the different feeling up drawing tailbone under vs. rolling it up to sky. Draw tailbone under and reach hands into center of room, rounding the back. Allow heart to feel soft and light as arms and chest eventually lift to sky. Explore here. If desirable, bend right elbow, bringing hand behind head and use left hand on right elbow to stretch the triceps and lean to the left to get more room on the right side. On Inhale, release arms back to sky and exhale them to the floor.
e) Pyramid variation
With both hands on either side of the left foot, draw legs towards straight, stretching the hamstrings. Stay on ball of back foot. Flex front foot to access calf. To release, bend front knee.
f) Down Dog
Step back to Down Dog, playing with tailbone and bringing awareness to inner thighs rolling back.
e) Plank
Explore how stresses in body change depending on the tailbone action. Bring awareness to inner thighs rolling to sky.
f) Sphinx
Lower to the earth and find sphinx. Exploring the ability to traction the heart forward and draw tailbone towards feet.
g) Locust to Cobra
Draw hands under shoulders and lift heart forward and up, legs up. With emphasis on the traction of the spine, rock slowly into cobra.
h) Rocket Cat
Tuck Toes under and Press into the shape of a question mark, rounding the back, drawing the tailbone under a lot.
i) Down Dog
j) One Legged Dog
Lift Left Leg up, exploring the tailbone as the lever.
k) Lunge
Use tailbone curling under to step foot in between hands.
l) Standing Split Curls
Press into front foot and lift back right leg up. Use tailbone to curl in and get little (knee to knee and forehead to knee) and use tailbone to extend leg long again. 3 to 4 rounds, pausing in Extended Standing Splits.
m) Squat
n) Uttanasana
o) Half Chair to Utkatasana
Curl Tailbone under and round back as you reach into center of the room. Slowly, keeping the legs strong, allow upper body to float into Utkatasana.
p) Tadasana
Exhale to press back up to standing.
Repeat Vinyasa 1 on other side, but explore rolling into cobra from Dog, focusing on the tailbone.
5. Eagle Arm Spine Stretch and Eagle
Wrap Right arm under left, palms together. Press elbows away from body to create stretch through upper shoulders. Begin to curl tailbone under. Still reaching elbows away from you, start to pull elbows in towards your belly to create full spinal stretch. Wiggling a little will allow the feeling to dig under opposing shoulder blades. Keeping arms wrapped, begin to unfurl and stretch arms up to sky. Cross Right Leg over left and wrap legs. Hold and balance for 10 breaths. Release and repeat other side.
6. Vinyasa Sequence 2
(Twisting Lunge, Warrior 1, Parsvottanasana, Warrior 3, pigeon, Revolved Dog, Upward Facing Dog, Dhanurasana, Standing Splits, Half Chair, Utkatasana, Tadasana)
a) Forward fold shoulder stretch
b) Half Arch
c) Lunge
Step left foot back.
d) Twisting Lunge
Start with left arm reaching into center of room and twist chest up so it is more like a twisting side angle variation.
e) Warrior 1
Emphasizing tailbone rolling under and rounding the back before ultimately letting the heart lift.
f) Parsvotanasana
Release Warrior 1 by drawing the front left leg straight. Bring hands into reverse prayer and fold over. To release, keep legs strong as you draw heart back up. Release hands down the back and up over the top of the head.
g) Warrior 3
Bring weight into front left leg and lift back right leg up. Pause and lengthen. Let tailbone be the lever to tip body towards floor.
h) Standing Splits
Release hands to earth and lif back leg for a few beats.
i) Lunge
Release right leg behind you and bend left knee
j) Pigeon with Thigh Stretch
Toe heal left foot over and land in pigeon. Lean to the left and bend back knee, catching the foot or ankle in right hand. Begin to stretch the thigh by bringing foot to buttock. To intensify the stretch, roll right hip forward.
k) Pigeon with Swan Rolls
Release back foot. Place hands on either side of body and allow spine to undulate as you find Swan Rolls. Eventually release forward to stretch back of hip.
l) Revolved Dog
Release out of pigeon, back to Dog and allow yourself to drop over into the back bend. Gracefully rolling back to dog.
m) Upward Facing Dog
Using the tailbone, roll from Dog into Upward Facing Dog. Repeat.
n) Jump feet forward.
q) Half Chair to Utkatasana
r) Tadasana
Repeat on other side, but after rolling into Upward Facing Dogs land on the belly and take 2 Bow Poses in preparation for Camel.
(This was a better pattern than Monday's additional standing split work. shaved about 10 minutes off the standing sequence and allowed for more time to explore the camel work as well as counterpose).
7. Main Event, Rolling into Camel
Starting in Rocket Cat with toes tucked under, draw the tailbone under to move hips forward. Slowly begin to allow hands to lift and find prayer position at the heart. Feel into rolling the inner thighs in as you draw the tailbone forward. Pressing thumbs to heart and heart to thumbs go up in the heart, down and forward in the tailbone to start to drop back into Camel. We played with this a few rounds. There was a variety of levels. Some students kept hands at heart and focused on the lifting, some allowed hands to float back to ankles. I assisted the new girl into kapotasana.
8. Counter and Wind Down
a) Childs pose.
On one side:
b)Ardha Matsyendrasana, half lord of the fishes spinal twist
c) Gomukhasana, Cow face (I made the shoulder stretch optional, emphasizing the folding over the legs to stretch the hips out)
Repeat other side
d) Paschimotanasana or Uppavista Koonasana
9. Freeform
5 minutes to prepare for Savasana
10. Savasana
11. Sit
10 Regulars and 2 new peeps
No major constraints
Focus: Still on using the tailbone as the rudder of the spine, but introduced the simultaneously countering hip rotation. Very similar sequence as Monday Morning's class with an adjustment in the second Vinyasa sequence that gave me an extra 10 minutes.
See Stick Figure Drawing.
1. Establishing the Forward and Backward Actions of the Tailbone
a. Baddha Konasana with heals about 12" from groin
With focus on moving from the tailbone, a few rounds of rounding and arching the back, eventually finding a rounded fold over the feet for about a minute. Countered with a supported arch.
b. Squat to Uttanasana
Focusing on using the tailbone drawing under to round the back and bend the knees and tailbone lifting up to stretch the hamstrings. Focused and specific. Started to bring attention to the inner thigh rotation.
2. Creating Room in Side Waist and Shoulders
a) Parsva Utthita Tadasana
Interlock fingers in front of body. Turn palms to face away from you and bring arms over the top of the head. Lengthen and lean to the right. Come back center and repeat other side.
b) Forward Fold Shoulder Stretch
Bring arms behind back and interlock fingers, stretching arms away from you. Tip tailbone up, as pelvis spills forward. Bend knees and allow the chest to rest on the thighs. Dangle your head and allow arms to reach up and away from you. To bring stretch into legs, draw tailbone up. 5 breaths or so. Bring arms back to sacrum, release interlock and roll back up.
Repeating the above, but focus on the underbelly of the arch and from the second forward fold shoulder stretch, move into Vinyasa Sequence 1.
3. Vinyasa Sequence 1
(Half Arch, Twisting Lunge, Crescent Moon, Pyramid Variation, Dog, Plank, Sphinx, Locust, Cobra, Rocket Cat, Dog, Standing Split Curls, Squat, 1/2 Chair, Utkatasana, Tadasana)
a) Half arch
Drawing awareness to the compression in the lower spine as tailbone and heart lift. Paying attention to the relief of releasing the compression into a forward fold.
b) Lunge
Step right foot back, bend left knee. On fingertips and with back knee lifted, draw tailbone under and roll it up, feeling how it affects the whole spine.
c) Twisting Lunge
Tuck right shoulder under, bring left thumb to left hip crease. Draw tailbone up to assist in chest spiralling up and to the left. Eventually let left arm reach towards sky. Unwind and bring left hand back to earth.
d) Crescent Moon
Drop right knee to floor and explore the different feeling up drawing tailbone under vs. rolling it up to sky. Draw tailbone under and reach hands into center of room, rounding the back. Allow heart to feel soft and light as arms and chest eventually lift to sky. Explore here. If desirable, bend right elbow, bringing hand behind head and use left hand on right elbow to stretch the triceps and lean to the left to get more room on the right side. On Inhale, release arms back to sky and exhale them to the floor.
e) Pyramid variation
With both hands on either side of the left foot, draw legs towards straight, stretching the hamstrings. Stay on ball of back foot. Flex front foot to access calf. To release, bend front knee.
f) Down Dog
Step back to Down Dog, playing with tailbone and bringing awareness to inner thighs rolling back.
e) Plank
Explore how stresses in body change depending on the tailbone action. Bring awareness to inner thighs rolling to sky.
f) Sphinx
Lower to the earth and find sphinx. Exploring the ability to traction the heart forward and draw tailbone towards feet.
g) Locust to Cobra
Draw hands under shoulders and lift heart forward and up, legs up. With emphasis on the traction of the spine, rock slowly into cobra.
h) Rocket Cat
Tuck Toes under and Press into the shape of a question mark, rounding the back, drawing the tailbone under a lot.
i) Down Dog
j) One Legged Dog
Lift Left Leg up, exploring the tailbone as the lever.
k) Lunge
Use tailbone curling under to step foot in between hands.
l) Standing Split Curls
Press into front foot and lift back right leg up. Use tailbone to curl in and get little (knee to knee and forehead to knee) and use tailbone to extend leg long again. 3 to 4 rounds, pausing in Extended Standing Splits.
m) Squat
n) Uttanasana
o) Half Chair to Utkatasana
Curl Tailbone under and round back as you reach into center of the room. Slowly, keeping the legs strong, allow upper body to float into Utkatasana.
p) Tadasana
Exhale to press back up to standing.
Repeat Vinyasa 1 on other side, but explore rolling into cobra from Dog, focusing on the tailbone.
5. Eagle Arm Spine Stretch and Eagle
Wrap Right arm under left, palms together. Press elbows away from body to create stretch through upper shoulders. Begin to curl tailbone under. Still reaching elbows away from you, start to pull elbows in towards your belly to create full spinal stretch. Wiggling a little will allow the feeling to dig under opposing shoulder blades. Keeping arms wrapped, begin to unfurl and stretch arms up to sky. Cross Right Leg over left and wrap legs. Hold and balance for 10 breaths. Release and repeat other side.
6. Vinyasa Sequence 2
(Twisting Lunge, Warrior 1, Parsvottanasana, Warrior 3, pigeon, Revolved Dog, Upward Facing Dog, Dhanurasana, Standing Splits, Half Chair, Utkatasana, Tadasana)
a) Forward fold shoulder stretch
b) Half Arch
c) Lunge
Step left foot back.
d) Twisting Lunge
Start with left arm reaching into center of room and twist chest up so it is more like a twisting side angle variation.
e) Warrior 1
Emphasizing tailbone rolling under and rounding the back before ultimately letting the heart lift.
f) Parsvotanasana
Release Warrior 1 by drawing the front left leg straight. Bring hands into reverse prayer and fold over. To release, keep legs strong as you draw heart back up. Release hands down the back and up over the top of the head.
g) Warrior 3
Bring weight into front left leg and lift back right leg up. Pause and lengthen. Let tailbone be the lever to tip body towards floor.
h) Standing Splits
Release hands to earth and lif back leg for a few beats.
i) Lunge
Release right leg behind you and bend left knee
j) Pigeon with Thigh Stretch
Toe heal left foot over and land in pigeon. Lean to the left and bend back knee, catching the foot or ankle in right hand. Begin to stretch the thigh by bringing foot to buttock. To intensify the stretch, roll right hip forward.
k) Pigeon with Swan Rolls
Release back foot. Place hands on either side of body and allow spine to undulate as you find Swan Rolls. Eventually release forward to stretch back of hip.
l) Revolved Dog
Release out of pigeon, back to Dog and allow yourself to drop over into the back bend. Gracefully rolling back to dog.
m) Upward Facing Dog
Using the tailbone, roll from Dog into Upward Facing Dog. Repeat.
n) Jump feet forward.
q) Half Chair to Utkatasana
r) Tadasana
Repeat on other side, but after rolling into Upward Facing Dogs land on the belly and take 2 Bow Poses in preparation for Camel.
(This was a better pattern than Monday's additional standing split work. shaved about 10 minutes off the standing sequence and allowed for more time to explore the camel work as well as counterpose).
7. Main Event, Rolling into Camel
Starting in Rocket Cat with toes tucked under, draw the tailbone under to move hips forward. Slowly begin to allow hands to lift and find prayer position at the heart. Feel into rolling the inner thighs in as you draw the tailbone forward. Pressing thumbs to heart and heart to thumbs go up in the heart, down and forward in the tailbone to start to drop back into Camel. We played with this a few rounds. There was a variety of levels. Some students kept hands at heart and focused on the lifting, some allowed hands to float back to ankles. I assisted the new girl into kapotasana.
8. Counter and Wind Down
a) Childs pose.
On one side:
b)Ardha Matsyendrasana, half lord of the fishes spinal twist
c) Gomukhasana, Cow face (I made the shoulder stretch optional, emphasizing the folding over the legs to stretch the hips out)
Repeat other side
d) Paschimotanasana or Uppavista Koonasana
9. Freeform
5 minutes to prepare for Savasana
10. Savasana
11. Sit
Tuesday, March 27, 2007
Monday, March 26 Yoga Basics 5:00pm
9 peeps
Allison, Doug, Hope, Jessica, Charlie, Kate, Alana, Donn, Patty
No major constraints.
It was a cloudy misty day and almost everyone was lying supine when I walked into the studio, so I went with that. My practice this day had been a 2 hour yin/restorative in an effort to release a sticky spot in my sacrum. So my mood was mellow and relaxed.
Theme: Emphasis on feeling the breath in the whole spine with particular awareness towards the exhale.
1. Attention to Breath
a) Lye supine in Constructive Rest Pose with knees bent, feet as wide as the mat, knees falling towards each other. Hands on belly. Bring attention to using diaphragm to draw breath towards belly. Once that seems to be happening, shift awareness and attention to the exhale. With one hand on heart and one on belly, focus on the quality of releasing the breath. About 5 minutes here.
b) Supported Breathing
Roll up to sitting and place rectangular bolster behind you so that the short end is up against the sacrum and the body can lie over it. Use expanded shape to assist breath to finds nooks and crannies of ribs and lungs but then bring attention back to exhale. About 5 minutes here. When complete, roll to side and come up to sitting.
2. Attention to Tailbone
a) Cross Legged Forward Fold
With attention on moving from the tailbone, round and arch the spine a few times before folding forward. About 10 breaths. Roll up and repeat other side.
b) Squat
c) Uttanasana
Paying attention to drawing tailbone under to round back and rolling it up to draw the legs to straight.
3. More Breathing Room
a) Side Waist Stretch
Interlock fingers in front of body. Turn palms to face away from you and bring arms over the top of the head. Lean right and left and twist hips back and forth to wiggle out of waist. Emphasizing the top side of the stretch, press up through left wrist and down through left heal as you take the body up, out and over to the right. To release, come back up to center and repeat other side.
b) Forward Fold Shoulder Stretch
Bring arms behind back and interlock fingers, stretching arms away from you. Tip tailbone up, as pelvis spills forward. Bend knees and allow the chest to rest on the thighs. Dangle your head and allow arms to reach up and away from you. To bring stretch into legs, draw tailbone up. 5 breaths or so. Bring arms back to sacrum, release interlock and roll back up.
Repeat above, but emphasize the underside of the stretches. Specifically, in the side waist stretch, lengthen the right side before bending towards the right. And in the shoulder stretch, feel the back body big before you compress it.
4. Moving with the Breath
a) Attention to tailbone
Practice drawing breath all the way to tailbone. To help establish this awareness, exaggerate the natural rhythm, allowing tailbone to lift a little on the inhale and descend a little on the exhale.
b) Quarter Salutations
Inhale arms over head, Exhale hands to the heart. About 5 rounds
c) Half Salutations
Inhale, circle arms over head. Exhale, fold forward over legs. Inhale, half arch. Exhale, forward fold. Inhale, use the legs and lead with the heart as arms circle back over head. Exhale, hands to the heart. Repeat about 5 times.
d) Modified Lunge Salute
From a half sun salutation, step right foot back and bend left knee into a low lunge. Explore the action of the tailbone and then relax into the lunge for about 5 breaths to create some space in inner groin and thigh. Lift back knee and step forward into a half arch and dangle Uttanasana. Roll back up to standing. Repeat other side.
5. Warrior 2 Breath Sequence
a) Step feet wide apart for Warrior 2.
b) Turn Left foot away from you, turn right foot in.
c) Lift arms over the top of head and focus on drawing breath down to tailbone as spine lengthens.
d) Take big inhale and move into posture on exhale, bending left knee and allowing arms to open out from shoulders. Inhale and draw front leg straight, reach arms over the top of the head. Move through 5 rounds like this. Repeat on the other side.
e) Return to original side with Left foot forward.
f) Move in and out of Warrior 2 again, three rounds, holding shape at end of 3rd round. Emphasis on feeling the breath and movement of the spine in the shape. Hold at least a minute.
g) Windmill the body to release hands around left foot and move into a Twisting Lunge.
h) Release into a low wide lunge, placing left hand on the inside of the foot.
i) Organize to step forward into a half arch, folding into Uttanasana.
j) Roll up to standing.
Turn on mats to face opposite direction and repeat entire Warrior 2 breath sequence.
6. Hip Openers
Come to floor from Uttanasana into a Squat and roll onto backs.
a) Knees to Chest
On One Side
b) Hip Rotation Exploration
With left foot on floor, knee bent, allow right leg to extend up to sky. Bending the right knee slightly begin to explore the external and internal rotation of the hip. Use the foot as an indicator, but slowly direct attention and awareness to how the movement feels in the hip joint.
c) Eye of the Needle (aka Reverse Pigeon)
d) 1/2 Happy Baby
Repeat other side.
e) Supta Padangusthasana Sequence with Strap
Emphasizing the action tailbone, we explored curling the tailbone under to draw extended leg closer to face and then keeping it there, rolling hips back onto floor. Let leg open to side and then finished with the abdominal. Repeat other side.
f) Happy Baby
Explored different arm positions to help roll tailbone up and bring knees closer to head.
g) Supine Baddha Konasana Play
Pressing feet together, draw toes to third eye, rolling tailbone up off floor. Then bring heals to groin, sending knees wide. Release into Happy Baby.
h) Knees to Chest
i) Easy Spinal Twist
j) Knees to Chest
h) Freeform
About 3 minutes to prepare for Savasana.
i) Savasana
Allison, Doug, Hope, Jessica, Charlie, Kate, Alana, Donn, Patty
No major constraints.
It was a cloudy misty day and almost everyone was lying supine when I walked into the studio, so I went with that. My practice this day had been a 2 hour yin/restorative in an effort to release a sticky spot in my sacrum. So my mood was mellow and relaxed.
Theme: Emphasis on feeling the breath in the whole spine with particular awareness towards the exhale.
1. Attention to Breath
a) Lye supine in Constructive Rest Pose with knees bent, feet as wide as the mat, knees falling towards each other. Hands on belly. Bring attention to using diaphragm to draw breath towards belly. Once that seems to be happening, shift awareness and attention to the exhale. With one hand on heart and one on belly, focus on the quality of releasing the breath. About 5 minutes here.
b) Supported Breathing
Roll up to sitting and place rectangular bolster behind you so that the short end is up against the sacrum and the body can lie over it. Use expanded shape to assist breath to finds nooks and crannies of ribs and lungs but then bring attention back to exhale. About 5 minutes here. When complete, roll to side and come up to sitting.
2. Attention to Tailbone
a) Cross Legged Forward Fold
With attention on moving from the tailbone, round and arch the spine a few times before folding forward. About 10 breaths. Roll up and repeat other side.
b) Squat
c) Uttanasana
Paying attention to drawing tailbone under to round back and rolling it up to draw the legs to straight.
3. More Breathing Room
a) Side Waist Stretch
Interlock fingers in front of body. Turn palms to face away from you and bring arms over the top of the head. Lean right and left and twist hips back and forth to wiggle out of waist. Emphasizing the top side of the stretch, press up through left wrist and down through left heal as you take the body up, out and over to the right. To release, come back up to center and repeat other side.
b) Forward Fold Shoulder Stretch
Bring arms behind back and interlock fingers, stretching arms away from you. Tip tailbone up, as pelvis spills forward. Bend knees and allow the chest to rest on the thighs. Dangle your head and allow arms to reach up and away from you. To bring stretch into legs, draw tailbone up. 5 breaths or so. Bring arms back to sacrum, release interlock and roll back up.
Repeat above, but emphasize the underside of the stretches. Specifically, in the side waist stretch, lengthen the right side before bending towards the right. And in the shoulder stretch, feel the back body big before you compress it.
4. Moving with the Breath
a) Attention to tailbone
Practice drawing breath all the way to tailbone. To help establish this awareness, exaggerate the natural rhythm, allowing tailbone to lift a little on the inhale and descend a little on the exhale.
b) Quarter Salutations
Inhale arms over head, Exhale hands to the heart. About 5 rounds
c) Half Salutations
Inhale, circle arms over head. Exhale, fold forward over legs. Inhale, half arch. Exhale, forward fold. Inhale, use the legs and lead with the heart as arms circle back over head. Exhale, hands to the heart. Repeat about 5 times.
d) Modified Lunge Salute
From a half sun salutation, step right foot back and bend left knee into a low lunge. Explore the action of the tailbone and then relax into the lunge for about 5 breaths to create some space in inner groin and thigh. Lift back knee and step forward into a half arch and dangle Uttanasana. Roll back up to standing. Repeat other side.
5. Warrior 2 Breath Sequence
a) Step feet wide apart for Warrior 2.
b) Turn Left foot away from you, turn right foot in.
c) Lift arms over the top of head and focus on drawing breath down to tailbone as spine lengthens.
d) Take big inhale and move into posture on exhale, bending left knee and allowing arms to open out from shoulders. Inhale and draw front leg straight, reach arms over the top of the head. Move through 5 rounds like this. Repeat on the other side.
e) Return to original side with Left foot forward.
f) Move in and out of Warrior 2 again, three rounds, holding shape at end of 3rd round. Emphasis on feeling the breath and movement of the spine in the shape. Hold at least a minute.
g) Windmill the body to release hands around left foot and move into a Twisting Lunge.
h) Release into a low wide lunge, placing left hand on the inside of the foot.
i) Organize to step forward into a half arch, folding into Uttanasana.
j) Roll up to standing.
Turn on mats to face opposite direction and repeat entire Warrior 2 breath sequence.
6. Hip Openers
Come to floor from Uttanasana into a Squat and roll onto backs.
a) Knees to Chest
On One Side
b) Hip Rotation Exploration
With left foot on floor, knee bent, allow right leg to extend up to sky. Bending the right knee slightly begin to explore the external and internal rotation of the hip. Use the foot as an indicator, but slowly direct attention and awareness to how the movement feels in the hip joint.
c) Eye of the Needle (aka Reverse Pigeon)
d) 1/2 Happy Baby
Repeat other side.
e) Supta Padangusthasana Sequence with Strap
Emphasizing the action tailbone, we explored curling the tailbone under to draw extended leg closer to face and then keeping it there, rolling hips back onto floor. Let leg open to side and then finished with the abdominal. Repeat other side.
f) Happy Baby
Explored different arm positions to help roll tailbone up and bring knees closer to head.
g) Supine Baddha Konasana Play
Pressing feet together, draw toes to third eye, rolling tailbone up off floor. Then bring heals to groin, sending knees wide. Release into Happy Baby.
h) Knees to Chest
i) Easy Spinal Twist
j) Knees to Chest
h) Freeform
About 3 minutes to prepare for Savasana.
i) Savasana
Monday, March 26 Sweet Vinyasa 8:30am
6 Peeps
Betsy, Carolyn, Chris, Karen, Sara, and a new guy, Dan from Florida
Known Constraints: Chris working with shoulder problems
Focus: Moving from the Tailbone
See Stick Figure Drawing.
1. Establishing the Forward and Backward Actions of the Tailbone
a. Baddha Konasana with heals about 12" from groin
With focus on moving from the tailbone, a few rounds of rounding and arching the back, eventually finding a rounded fold over the feet for about a minute. Countered with a supported arch.
b. Squat to Uttanasana
Focusing on using the tailbone drawing under to round the back and bend the knees and tailbone lifting up to stretch the hamstrings. Focused and specific.
2. Creating Room in Side Waist and Shoulders
a) Parsva Utthita Tadasana Variation
Interlock fingers in front of body. Turn palms to face away from you and bring arms over the top of the head. Lean right and left and twist hips back and forth to wiggle out of waist. From here, roll left hip forward, drawing right hip back. Draw tailbone under and round the back as you widen the elbows to find the stretch across the shoulder blades. Gaze is towards earth. Come back to center and repeat on other side.
b) Forward Fold Shoulder Stretch
Bring arms behind back and interlock fingers, stretching arms away from you. Tip tailbone up, as pelvis spills forward. Bend knees and allow the chest to rest on the thighs. Dangle your head and allow arms to reach up and away from you. To bring stretch into legs, draw tailbone up. 5 breaths or so. Bring arms back to sacrum, release interlock and roll back up.
Repeating the above, but this time with a Twist.
c) Interlock fingers in front of body with opposite finger on top. Bring arms over the top of the head. Lean right and left and twist hips back and forth to wiggle out of waist. From here, roll left hip forward, drawing right hip back. Draw tailbone under and round the back as you widen the elbows to find the stretch across the shoulder blades. Gaze is towards earth. Begin to slowly, draw right elbow under as you roll chest open to sky. Keeping the elbows bent will allow for more freedom in the shoulders. To intensify the stretch, draw arms towards straight. To release, roll heart back to earth and slowly come back to center. Repeat on other side.
d) Repeating the shoulder stretch detailed in (b) with arms behind the back, but interlock fingers with the opposite finger on top. Instead of rolling back up to standing we will moved into Vinaysa Sequence 1.
3. Vinyasa Sequence 1
(Half Arch, Twisting Lunge, Crescent Moon, Pyramid Variation, Dog, Plank, Sphinx, Locust, Cobra, Rocket Cat, Dog, Standing Split Curls, Squat, 1/2 Chair, Utkatasana, Tadasana)
a) Half arch
Drawing awareness to the compression in the lower spine as tailbone and heart lift. Paying attention to the relief of releasing the compression into a forward fold.
b) Lunge
Step right foot back, bend left knee. On fingertips and with back knee lifted, draw tailbone under and roll it up, feeling how it affects the whole spine.
c) Twisting Lunge
Tuck right shoulder under, bring left thumb to left hip crease. Draw tailbone up to assist in chest spiralling up and to the left. Eventually let left arm reach towards sky. Unwind and bring left hand back to earth.
d) Crescent Moon
Drop right knee to floor and explore the different feeling up drawing tailbone under vs. rolling it up to sky. Draw tailbone under and reach hands into center of room, rounding the back. Allow heart to feel soft and light as arms and chest eventually lift to sky. Explore here. If desirable, bend right elbow, bringing hand behind head and use left hand on right elbow to stretch the triceps and lean to the left to get more room on the right side. On Inhale, release arms back to sky and exhale them to the floor.
e) Pyramid variation
With both hands on either side of the left foot, draw legs towards straight, stretching the hamstrings. Stay on ball of back foot. Flex front foot to access calf. To release, bend front knee.
f) Down Dog
Step back to Down Dog, playing with tailbone.
e) Plank
Explore how stresses in body change depending on the tailbone action
f) Sphinx
Lower to the earth and find sphinx. Exploring the ability to traction the heart forward and draw tailbone towards feet.
g) Locust to Cobra
Draw hands under shoulders and lift heart forward and up, legs up. With emphasis on the traction of the spine, rock slowly into cobra.
h) Rocket Cat
Tuck Toes under and Press into the shape of a question mark, rounding the back, drawing the tailbone under a lot.
i) Down Dog
j) One Legged Dog
Lift Left Leg up, exploring the tailbone as the lever.
k) Lunge
Use tailbone curling under to step foot in between hands.
l) Standing Split Curls
Press into front foot and lift back right leg up. Use tailbone to curl in and get little (knee to knee and forehead to knee) and use tailbone to extend leg long again. 3 to 4 rounds, pausing in Extended Standing Splits.
m) Squat
n) Uttanasana
o) Half Chair to Utkatasana
Curl Tailbone under and round back as you reach into center of the room. Slowly, keeping the legs strong, allow upper body to float into Utkatasana.
p) Tadasana
Exhale to press back up to standing.
Repeat Vinyasa 1 on other side, but explore rolling into cobra from Dog, focusing on the tailbone.
5. Eagle Arm Spine Stretch
Wrap Right arm under left, palms together. Press elbows away from body to create stretch through upper shoulders. Begin to curl tailbone under. Still reaching elbows away from you, start to pull elbows in towards your belly to create full spinal stretch. Wiggling a little will allow the feeling to dig under opposing shoulder blades. Keeping arms wrapped, begin to unfurl and stretch arms up to sky before releasing. Repeat with other arm on top.
6. Vinyasa Sequence 2
(Twisting Lunge, Warrior 1, Parsvotanasana, Warrior 3, pigeon, Revolved Dog, Upward Facing Dog, Dhanurasana, Standing Splits, Half Chair, Utkatasana, Tadasana)
a) Forward fold shoulder stretch
b) Half Arch
c) Lunge
Step left foot back.
d) Twisting Lunge
Start with left arm reaching into center of room and twist chest up so it is more like a twisting side angle variation.
e) Warrior 1
Emphasizing tailbone rolling under and rounding the back before ultimately letting the heart lift.
f) Parsvotanasana
Release Warrior 1 by drawing the front left leg straight. Bring hands into reverse prayer and fold over. To release, keep legs strong as you draw heart back up. Release hands down the back and up over the top of the head.
g) Warrior 3
Bring weight into front left leg and lift back right leg up. Pause and lengthen. Let tailbone be the lever to tip body towards floor.
h) Standing Splits
Release hands to earth and lif back leg for a few beats.
i) Lunge
Release right leg behind you and bend left knee
j) Pigeon with Thigh Stretch
Toe heal left foot over and land in pigeon. Lean to the left and bend back knee, catching the foot or ankle in right hand. Begin to stretch the thigh by bringing foot to buttock. To intensify the stretch, roll right hip forward.
k) Pigeon with Swan Rolls
Release back foot. Place hands on either side of body and allow spine to undulate as you find Swan Rolls. Eventually release forward to stretch back of hip.
l) Revolved Dog
Release out of pigeon, back to Dog and allow yourself to drop over into the back bend. Gracefully rolling back to dog.
m) Upward Facing Dog
Using the tailbone, roll from Dog into Upward Facing Dog. Repeat.
n) One legged Dog to Lunge
Lift Left Leg and step foot forward between hands
o) Standing Split Curls
p) Squat
q) Half Chair to Utkatasana
r) Tadasana
Repeat on other side, but after rolling into Upward Facing Dogs land on the belly and offer a Bow Pose or two in preparation for Camel.
After completing the second side, move from Squat into Uttanasana and back to Dog.
I had the students sit in "toe torture pose" (sitting on heals with toes tucked under) while I demonstrated rolling from Rocket Cat to Ustrasana (Camel).
7. Main Event, Rolling into Camel
Starting in Rocket Cat with toes tucked under, draw the tailbone under to move hips forward. Slowly begin to allow hands to lift and find prayer position at the heart. Pressing thumbs to heart and heart to thumbs go up in the heart, down and forward in the tailbone to start to drop back into Camel. We played with this a few rounds. There was a variety of levels. Some students kept hands at heart and focused on the lifting, some allowed hands to float back to ankles, one moved to kapotasana.
8. Counter and Wind Down
a) Childs pose.
On one side:
b)Ardha Matsyendrasana, half lord of the fishes spinal twist
c) Gomukhasana, Cow face (I made the shoulder stretch optional, emphasizing the folding over the legs to stretch the hips out)
Repeat other side
d) Paschimotanasana
9. Freeform
3 minutes to prepare for Savasana
10. Savasana
11. Sit
Betsy, Carolyn, Chris, Karen, Sara, and a new guy, Dan from Florida
Known Constraints: Chris working with shoulder problems
Focus: Moving from the Tailbone
See Stick Figure Drawing.
1. Establishing the Forward and Backward Actions of the Tailbone
a. Baddha Konasana with heals about 12" from groin
With focus on moving from the tailbone, a few rounds of rounding and arching the back, eventually finding a rounded fold over the feet for about a minute. Countered with a supported arch.
b. Squat to Uttanasana
Focusing on using the tailbone drawing under to round the back and bend the knees and tailbone lifting up to stretch the hamstrings. Focused and specific.
2. Creating Room in Side Waist and Shoulders
a) Parsva Utthita Tadasana Variation
Interlock fingers in front of body. Turn palms to face away from you and bring arms over the top of the head. Lean right and left and twist hips back and forth to wiggle out of waist. From here, roll left hip forward, drawing right hip back. Draw tailbone under and round the back as you widen the elbows to find the stretch across the shoulder blades. Gaze is towards earth. Come back to center and repeat on other side.
b) Forward Fold Shoulder Stretch
Bring arms behind back and interlock fingers, stretching arms away from you. Tip tailbone up, as pelvis spills forward. Bend knees and allow the chest to rest on the thighs. Dangle your head and allow arms to reach up and away from you. To bring stretch into legs, draw tailbone up. 5 breaths or so. Bring arms back to sacrum, release interlock and roll back up.
Repeating the above, but this time with a Twist.
c) Interlock fingers in front of body with opposite finger on top. Bring arms over the top of the head. Lean right and left and twist hips back and forth to wiggle out of waist. From here, roll left hip forward, drawing right hip back. Draw tailbone under and round the back as you widen the elbows to find the stretch across the shoulder blades. Gaze is towards earth. Begin to slowly, draw right elbow under as you roll chest open to sky. Keeping the elbows bent will allow for more freedom in the shoulders. To intensify the stretch, draw arms towards straight. To release, roll heart back to earth and slowly come back to center. Repeat on other side.
d) Repeating the shoulder stretch detailed in (b) with arms behind the back, but interlock fingers with the opposite finger on top. Instead of rolling back up to standing we will moved into Vinaysa Sequence 1.
3. Vinyasa Sequence 1
(Half Arch, Twisting Lunge, Crescent Moon, Pyramid Variation, Dog, Plank, Sphinx, Locust, Cobra, Rocket Cat, Dog, Standing Split Curls, Squat, 1/2 Chair, Utkatasana, Tadasana)
a) Half arch
Drawing awareness to the compression in the lower spine as tailbone and heart lift. Paying attention to the relief of releasing the compression into a forward fold.
b) Lunge
Step right foot back, bend left knee. On fingertips and with back knee lifted, draw tailbone under and roll it up, feeling how it affects the whole spine.
c) Twisting Lunge
Tuck right shoulder under, bring left thumb to left hip crease. Draw tailbone up to assist in chest spiralling up and to the left. Eventually let left arm reach towards sky. Unwind and bring left hand back to earth.
d) Crescent Moon
Drop right knee to floor and explore the different feeling up drawing tailbone under vs. rolling it up to sky. Draw tailbone under and reach hands into center of room, rounding the back. Allow heart to feel soft and light as arms and chest eventually lift to sky. Explore here. If desirable, bend right elbow, bringing hand behind head and use left hand on right elbow to stretch the triceps and lean to the left to get more room on the right side. On Inhale, release arms back to sky and exhale them to the floor.
e) Pyramid variation
With both hands on either side of the left foot, draw legs towards straight, stretching the hamstrings. Stay on ball of back foot. Flex front foot to access calf. To release, bend front knee.
f) Down Dog
Step back to Down Dog, playing with tailbone.
e) Plank
Explore how stresses in body change depending on the tailbone action
f) Sphinx
Lower to the earth and find sphinx. Exploring the ability to traction the heart forward and draw tailbone towards feet.
g) Locust to Cobra
Draw hands under shoulders and lift heart forward and up, legs up. With emphasis on the traction of the spine, rock slowly into cobra.
h) Rocket Cat
Tuck Toes under and Press into the shape of a question mark, rounding the back, drawing the tailbone under a lot.
i) Down Dog
j) One Legged Dog
Lift Left Leg up, exploring the tailbone as the lever.
k) Lunge
Use tailbone curling under to step foot in between hands.
l) Standing Split Curls
Press into front foot and lift back right leg up. Use tailbone to curl in and get little (knee to knee and forehead to knee) and use tailbone to extend leg long again. 3 to 4 rounds, pausing in Extended Standing Splits.
m) Squat
n) Uttanasana
o) Half Chair to Utkatasana
Curl Tailbone under and round back as you reach into center of the room. Slowly, keeping the legs strong, allow upper body to float into Utkatasana.
p) Tadasana
Exhale to press back up to standing.
Repeat Vinyasa 1 on other side, but explore rolling into cobra from Dog, focusing on the tailbone.
5. Eagle Arm Spine Stretch
Wrap Right arm under left, palms together. Press elbows away from body to create stretch through upper shoulders. Begin to curl tailbone under. Still reaching elbows away from you, start to pull elbows in towards your belly to create full spinal stretch. Wiggling a little will allow the feeling to dig under opposing shoulder blades. Keeping arms wrapped, begin to unfurl and stretch arms up to sky before releasing. Repeat with other arm on top.
6. Vinyasa Sequence 2
(Twisting Lunge, Warrior 1, Parsvotanasana, Warrior 3, pigeon, Revolved Dog, Upward Facing Dog, Dhanurasana, Standing Splits, Half Chair, Utkatasana, Tadasana)
a) Forward fold shoulder stretch
b) Half Arch
c) Lunge
Step left foot back.
d) Twisting Lunge
Start with left arm reaching into center of room and twist chest up so it is more like a twisting side angle variation.
e) Warrior 1
Emphasizing tailbone rolling under and rounding the back before ultimately letting the heart lift.
f) Parsvotanasana
Release Warrior 1 by drawing the front left leg straight. Bring hands into reverse prayer and fold over. To release, keep legs strong as you draw heart back up. Release hands down the back and up over the top of the head.
g) Warrior 3
Bring weight into front left leg and lift back right leg up. Pause and lengthen. Let tailbone be the lever to tip body towards floor.
h) Standing Splits
Release hands to earth and lif back leg for a few beats.
i) Lunge
Release right leg behind you and bend left knee
j) Pigeon with Thigh Stretch
Toe heal left foot over and land in pigeon. Lean to the left and bend back knee, catching the foot or ankle in right hand. Begin to stretch the thigh by bringing foot to buttock. To intensify the stretch, roll right hip forward.
k) Pigeon with Swan Rolls
Release back foot. Place hands on either side of body and allow spine to undulate as you find Swan Rolls. Eventually release forward to stretch back of hip.
l) Revolved Dog
Release out of pigeon, back to Dog and allow yourself to drop over into the back bend. Gracefully rolling back to dog.
m) Upward Facing Dog
Using the tailbone, roll from Dog into Upward Facing Dog. Repeat.
n) One legged Dog to Lunge
Lift Left Leg and step foot forward between hands
o) Standing Split Curls
p) Squat
q) Half Chair to Utkatasana
r) Tadasana
Repeat on other side, but after rolling into Upward Facing Dogs land on the belly and offer a Bow Pose or two in preparation for Camel.
After completing the second side, move from Squat into Uttanasana and back to Dog.
I had the students sit in "toe torture pose" (sitting on heals with toes tucked under) while I demonstrated rolling from Rocket Cat to Ustrasana (Camel).
7. Main Event, Rolling into Camel
Starting in Rocket Cat with toes tucked under, draw the tailbone under to move hips forward. Slowly begin to allow hands to lift and find prayer position at the heart. Pressing thumbs to heart and heart to thumbs go up in the heart, down and forward in the tailbone to start to drop back into Camel. We played with this a few rounds. There was a variety of levels. Some students kept hands at heart and focused on the lifting, some allowed hands to float back to ankles, one moved to kapotasana.
8. Counter and Wind Down
a) Childs pose.
On one side:
b)Ardha Matsyendrasana, half lord of the fishes spinal twist
c) Gomukhasana, Cow face (I made the shoulder stretch optional, emphasizing the folding over the legs to stretch the hips out)
Repeat other side
d) Paschimotanasana
9. Freeform
3 minutes to prepare for Savasana
10. Savasana
11. Sit
Sharing Sequences
The sequences that actually get taught in class are almost always the result of who shows up. This includes me and my latest curiosities within my life and practice as well as all the practitioners. It is a familiar story among teachers to arrive at class with an idea of what you might do, only to be greeted with a set of circumstances that require the ability to spontaneously pull something totally new and unique together. But spontaneity takes practice and the willingness to not know what is going to happen.
When I first started teaching, I was lucky enough to be teaching Bikram in a Christina McCleod's Yoga Source in Palo Alto. I was able to practice leading people through the bends and twists without the additional burden of creating the sequence. Slowly, however, I began to tweak the postures and offer my own take. I started to notice injuries and have ideas about how to modify the shapes. I was also starting to be exposed to other forms of yoga and I eventually took the leap and started my own vinyasa classes.
At the time, I had a full time job and was teaching on the side. But I would spend hours at my "real job" preparing for my yoga classes, writing out sequences and talking them through in my head. When I got to the class, I had my sequences down. And of course, they would get tweaked a little, but not much. I relied on my ability to flow the group though the postures at a pace that would leave almost no time for questions. While ultimately limiting for me, this way of teaching allowed me to develop sequences that I still sometimes pull out. Like favorite recipes, it is super helpful to have reliable combinations to fall back on.
It was not until I moved to Ojai and began teaching full time that I started to really notice the actual needs of the community coming to class. My ability to weave and spin a creative vinyasa sequence became less interesting as exploring the possibility of actually teaching someone how to feel Yoga.
I started a class called 'Stiff White Guys Yoga' that drew a group that required that I create and learn an entirely new approach. I now allow my teaching to be awkward and exploring. Sometimes the sequence is clumsy. Sometimes brilliant and inspired. I seem to work in 3 week arcs. Meaning, I will hone in on idea, a technique, or theme and explore it across my classes in different directions.
In starting this particular blog, it is my intention to practice sharing these sequences. To share the creative process that is not always "successful", but always keeps the teaching fresh and new.
xo
k
When I first started teaching, I was lucky enough to be teaching Bikram in a Christina McCleod's Yoga Source in Palo Alto. I was able to practice leading people through the bends and twists without the additional burden of creating the sequence. Slowly, however, I began to tweak the postures and offer my own take. I started to notice injuries and have ideas about how to modify the shapes. I was also starting to be exposed to other forms of yoga and I eventually took the leap and started my own vinyasa classes.
At the time, I had a full time job and was teaching on the side. But I would spend hours at my "real job" preparing for my yoga classes, writing out sequences and talking them through in my head. When I got to the class, I had my sequences down. And of course, they would get tweaked a little, but not much. I relied on my ability to flow the group though the postures at a pace that would leave almost no time for questions. While ultimately limiting for me, this way of teaching allowed me to develop sequences that I still sometimes pull out. Like favorite recipes, it is super helpful to have reliable combinations to fall back on.
It was not until I moved to Ojai and began teaching full time that I started to really notice the actual needs of the community coming to class. My ability to weave and spin a creative vinyasa sequence became less interesting as exploring the possibility of actually teaching someone how to feel Yoga.
I started a class called 'Stiff White Guys Yoga' that drew a group that required that I create and learn an entirely new approach. I now allow my teaching to be awkward and exploring. Sometimes the sequence is clumsy. Sometimes brilliant and inspired. I seem to work in 3 week arcs. Meaning, I will hone in on idea, a technique, or theme and explore it across my classes in different directions.
In starting this particular blog, it is my intention to practice sharing these sequences. To share the creative process that is not always "successful", but always keeps the teaching fresh and new.
xo
k
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