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

Sweet Vinyasa, Wednesday 8:30am

12 Peeps
Even mix of men and women

I arrived feeling like I was going to move towards ustrasana variations. That had been my morning practice and when I emailed my teacher a quick, "What should I teach," he confirmed my hunch. But, as is often the case, when I arrived, something different presented itself and the theme became twisting and balancing.

Opening
Start supine. Knees to chest.
Bent Knee Revolving Belly Pose, alternating sides and eventually holding.
Cross Legged Forward Fold and Twist (emphasis on feeling the low, mid, upper back and then the neck.) Both sides

Transition to All Fours
Cat/Dog
Childs
Half Dog
Rounded Back Counter Pose
Plank
Dog
Plank
Sphinx
Rocket Cat
Eye of the Needle Shoulder Twist Stretch
Cat/Dog
Plank
Dog (playing with Eye of the Needle Dog, moving arms to back legs)

Sequence 1
Twisting Lunge
Pyramid Variation
Standing Forward Fold
1/2 Chair
Chair
Tadasana
Easy Balance Pose holding knee (emphasis on relaxing)
Transition to Galvasana Prep
Chair with Prayer Twist
Low Lunge to Crescent Moon with hands clasped behind
Hamstring Stretch

Vinyasa
Dog
Plank
Low Cobra
Rocket Dog
Plank
Dog

Repeat Sequence 1
Repeat Vinyasa 1

Play with Arm to Back Leg and Lifting Other Leg

Sequence 2
From Dog
Lunge
Standing Forward Fold with Arms Clasped
Easy Balance Pose to Extended Hand to Big Toe Pose Sequence
(forward, side and in front)
Squat
Bakasana 2 x
Lunge

Vinyasa 2
Dog
Plank
Low Cobra

Repeat Sequence 1 up to "Squat"
Roll onto Back and Practice Supine Parsva Bakasana
Roll up to a Squat and Play with Parsva Bakasana

Half Lord of the Fishes
Cow Face
Baddha Konasana

Supported Heart Opener

Savasana

Sit

Yoga Basics, Monday at 5:15pm

9 peeps
All women. Ranging from under 20 to 70.

Theme: Emphasized feeling Front and Back of Heart (compassion for others and compassion for ourselves) along with Paying attention to the qualities of the Inhale and Exhale. Spoke about the mind's need to make things dual to understand that which is really the same.

OPENING
Restorative Heart Opener with Bolster
Seated Cross Legged Forward Fold and Back Arch (with Tailbone Work)

On All Fours
Cat/Dog with Rolling
Childs Pose
Half Dog
Counter Pose Round
Plank
Dog
Childs

(Look at Dog)

All Fours
Plank
Dog
Standing Forward Fold

Side Waist Stretch
(Emphasizing Balance between effort and ease)
Clasped Hand Shoulder Stretch

Breath Focus
1/4 Suns
1/2 Suns

Wall Shoulder Stretches
Wall Splat
Half Wall Dog
Wall Lunge
Half Wall Dog with Leg Lift

Cactus Arms at Wall
Forward Fold @ Wall
Repeat

(In between Cactus Arms,emphasizing the play of balancing the architecture of the INHALE in the heart with the EXHALE in the tailbone)

Dancer Pose Stage 1 Against Wall
(Getting the feel for dropping the tailbone as the chest lifts as you hold ankle and balance)
Both Sides with Forward Fold at end

Dancer Pose Facing Wall
(Again, getting the feel for the play between keeping space in the low back as heart opens)
Both Sides and Forward Fold

Dancer Pose Away from Wall
(Play with balance of efforts and ease)
Both Sides and Forward Fold and Squat Pull with Partners

Transition through Squat onto Backs

Supine Hamstring Abdominal Stretch

Restorative Seated Wide Leg Stretch with Bolster
Seated Spinal Twist

Savasana with Supported Props

Sit

Sweet Vinyasa, Monday 8:30am

Monday Mornings are my Man Class.
With some exceptions, the percentage is usually 75% men.
I have been working this pattern in different ways for the last several weeks. Playing with the pattern to emphasize the neck softness in back bending, or inner thigh line and tailbone action in back bending, etc...Sometimes weaving in forearm balance, sometimes towards headstand, urdhva dhanurasana and dwi viparitta dandasana...depending on who shows up. I have not been diligent with posting the sequences lately and that is too bad cuz I have really been enjoying them.

Opening
Baddha Konasana
- Lean and Press on Thighs
- Tailbone Work
- Forward Fold
- Backward Press

Transition to All Fours
Cat Tuck/Dog Tilt
Childs Pose
Half Dog
Cat Tuck
Plank
Downward Facing Dog

Vinyasa 1
Plank
Sphinx Pose (with arm extension and leg lift prep, introducing inner thigh line)
Rocket Cat
Plank
Dog

Sequence 1
Low Lunge with Side Line Opening
Crescent Moon with Cactus Arms
Hamstring Stretch with Cat/Dog Tilt Play
Twisting Lunge

Vinyasa 2
Downward Facing Dog
Plank
Low Cobra
Rounded Cobra
High Cobra
Rocket Cat
Dog

Repeat Sequence 1
After second side, Side Plank Pose

Vinaysa 3
Downward Facing Dog
Roll into Cobra (get inner thigh line and big toes happening)
Land
Rocket Cat

Sequence 2
Warrior 1 with Cactus Arms
Parsvottanasana
Warrior 3 with Hands at Heart
Standing Splits for a Moment
Pigeon
Revolved Dog

Vinyasa 4
Dog
Roll into Updog (emphasis on inner thigh line meeting tailbone tucking)
Roll back into Dog

Repeat Sequence 2
Repeat Vinaysa 4

Childs Pose

Roll up Vajrasana
Cactus Arms to Sirsasana Prep

Sirsasana
Childs


Table Top
Paschimotanasana
Purvotanasana
Paschimotanasana

Navasana and Cross Legged Body Lifts (x3)

Roll onto Back
Windsheild Wiping Pose

Bridge

Urdhva Dhanurasana x 2
(emphasizing cactus arms and wider placement of hands to access shoulder blades)
[Huge success with this today. I have been teaching the cactus arm to urdhva dhanurasana connection for a while, but somehow today it was communicated and all the men went up into the biggest backbends ever!]

Knees to chest
Supine Cross Legged Stretch

Supine Hand to Big Toe Stretch with Abdominals
Supine Lying Twist

Savasana

Meditation