Yoga Basics, Monday @ 5:15pm

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

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

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

(Switch Legs and Repeat other side)

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

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

Roll up to standing

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

Cactus Arm Action into
Half Sun Salutations

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

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

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

Sphinx on Bolster
Low Cobra on Bolster

Childs Pose

(I demoed moving into Bow Pose on Bolster)

Bow Bose on Bolster 2x

Childs Pose on Bolster

Roll up and Transition onto Backs

Knees to Chest

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

Easy Spinal Twist

Savasana

Sit.

Sweet Vinyasa, Wednesday @ 8:30am

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

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

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

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

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

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

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

Vinayasa 2
Dog
Roll into Cobra
Rocket Cat
Childs

(demo of rolling into UpDog)

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

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

Vinaysa 3

Repeat Sequence 3 other side

Vinyasa 3

Rest Childs

Roll up to sitting and transition onto Backs.

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

Knees to Chest
Hamstring Abdominal Sequence with Happy Baby
Spinal Twist

Savasana

Sit.

Sweet Vinyasa, Monday @ 8:30am

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

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

(Repeat Other side)

Transition All Fours

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

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

Roll up to standing

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

Twisting Lunge on the other side

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

Sequence 2
Low Lunge
Crescent Moon with Cactus Arms
Pyramid Variation

Uttanasana
Roll up to Standing

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

Shoulder Opener with Hands clasped Behind the Back with Forward Fold

Low Lunge other Side
Crescent Moon with Cactus Arms
Pyramid Variation

Vinyasa 2
Down Dog
Roll into Cobra
Rocket Cat
Childs

demo

Vinyasa 3
Roll into Up Dog
Roll back to Down Dog


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

Repeat Vinaysa 3

Repeat Sequence 3

Rest Childs Pose

Transition onto Backs

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

Happy Baby
Abdominal Sequence
Spinal Twist

Freeform

Savasana

Stiff White Guys, Sunday, 10:00am

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

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

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

Repeat Other Side.

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

Knees to Chest and Roll up to Sitting.

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

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

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

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

Hands clasped Behind Back Forward Fold

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

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

Uttanasna
Squat
to Sitting

Backbending
Roll onto Back
Windshield Wiper Pose
Bridge Pose 2x

Unwinding
Knees to Chest
Abdominals
Spinal Twist

Savasana

Stiff White Guys, Saturday, 10:45am

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

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

Squat
Uttanasana
Roll up to Standing

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

Bow n Arrow Arms
to Eagle Wrap Spinal Rounding

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

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

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

(Repeat Other Side)

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

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

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

Sphinx
Locust with Arms along side
Rocket Cat to Childs

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

Low Cobra 2 x
Rocket Cat
Childs

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

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

Savasana

Soft Vinyasa Saturday @ 9am

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

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

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

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

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

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

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

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

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

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

Repeat Sequence 2
Repeat Vinyasa 2 with Updog Option

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

Roll onto Back
Knees to Chest

Sequence 4
Windshield Wiper Pose
Bridge
Urdhva Dhanurasana

Supine Cross Legged Rest
Roll up for Favorite Seated Forward Fold

Roll Back
Savasana

Quiet Sit





(Switch Legs and repeat other side)

Fallen Warrior

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

Yoga Basics, Monday @ 5:15pm

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

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

(Repeat Other Side)

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

Roll to Standing

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

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

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

Repeat other side

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

Headstand Practice at wall with 3 blocks.

Childs Pose.

Bridge Pose with Block.

Revolved Eastern Stretch with Bow and Arrow Arms to Paschimotanasna

Savasana

Quiet Sit.

Sweet Vinyasa, Monday @ 8:30am

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

11 Peeps.

Opening

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

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

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

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

Twisting Lunge on opposite Side

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

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

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

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

Vinaysa 2
Roll into Cobra
Rocket Cat
Plank
Dog

Repeat Sequence 2
Repeat Vinyaa 2

Sequence 3
Malasana
Bakasana Twice

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

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

Savasana

Quiet Sit.