15 Peeps.
Sit
Om
Opening
Cat/Dog
Childs
1/2 Dog
Rounded Back
Plank
Dog
Childs
(demo)
Plank
Dog
Uttanasana
Roll up to Standing
Action 1
Cactus Arms to Urdhva Dhanurasana Arms
Release to hands clasped behind back shoulder stretch
Action 2
Cigarette Girl Arms to Standing Chatarunga/Plank Work
Release to hands clasped behind back shoulder stretch
Sun Salutations
1/4 Suns
1/2 Suns
Warrior 2 Sequence
Tonight we played with finding the breath in the legs. Up through the inner line, and out the outer edge.
Dancing Warrior Both Sides
Prasarita Padottanasana
Tadasana
Dancing Warrior Both Sides
Prasarita Padottanasana
Malasana
Uttanasna
Tadasana
Balance Work
Balance Play
Little Tree
Uttansana
Vrksasana
Uttansana
Squat
Roll onto Backs
Windshield Wiper Pose
Bridge Pose
Bridge pose with Cigarette Girl Arms
(playing with this to get peeps used to holding weight in elbows)
Supine Hand to Big Toe Pose with Bridge Hip Lift
Spinal Twist
Savasana
Monday, October 15, 2007
Sweet Vinyasa, Monday @ 8:30am
12 Peeps.
Only 3 women.
Sit.
(Been sitting lately. Eric says it provides a nice "threshold" to step over and into the practice. Using it to bring attention to spine to draw that through class).
Om.
Opening
Cat/Dog
Childs
Half Dog
Rounded Back
Plank
Dog
Step Forward Uttananasa
Roll up to standing
Action 1
Cactus Arms to Upward Facing Bow Pose Arms
Hands clasped behind back shoulder stretch.
Roll back up to standing.
Action 2
Cactus Arms to Cigarette Girl Arms to Standing Chaturanga and Plank Pose
Hands clasped behind back shoulder stretch.
Roll back up to standing.
Sun Salutations
Three 1/4 Suns
Three 1/2 Suns
Sequence 1
Sun to Twisting Lunge
Side Angle Prep Pose
Triangle
Side Triangle
Lunge
Vinyasa 1
Dog
Plank
Chaturanga
Locust
Cobra
Rocket Cat
Plank
Dog
Step forward Uttanasnaa
Open to Tadasana
Repeat Sequence 1
Repeat Vinyasa 1
Sequence 2
Sun Salutation
Twisting Lunge
Side Angle Preparation
Triangle
Bound Triangle
Bound Side Angle Pose
Release into Hip Opener
Vinaysa Two
Down Dog
Plank
Slow hovering Chaturanga
Locust with arms along side, rolly polly style
Rocket Cat
Plank
Dog
Step forward uttanasana
To open to Tadasana
Repeat Sequence 2
Repeat Vinyasa 1
Rest Childs Pse
Sirsansa
(almost everyone does headstand lately. amazing. 3 block work as alternative. legs up wall or virasana)
Childs pose
Transition onto backs.
Windshield Wiper Pose
Bridge Pose 1
(slow and deliberate and stages)
Abdominal work
Bridge pose to Upward Facing Bow Pose
(slow and deliberate and stages)
Abdominal Work
Bridge pose to Upward Facing Bow Pose
(slow and deliberate and stages)
Abdominal Work
Upward Facing Bow Pose
Abdominal Work
Slow deliberate Plow Pose
Karni Pidasana
Roll out to Supine
Uttana Padasana (Fish Pose Variation)
Forward Fold Choice (Paschimotanasana, Baddha Konasana, Uppavista Konasana)
Freeform
Savasana
Only 3 women.
Sit.
(Been sitting lately. Eric says it provides a nice "threshold" to step over and into the practice. Using it to bring attention to spine to draw that through class).
Om.
Opening
Cat/Dog
Childs
Half Dog
Rounded Back
Plank
Dog
Step Forward Uttananasa
Roll up to standing
Action 1
Cactus Arms to Upward Facing Bow Pose Arms
Hands clasped behind back shoulder stretch.
Roll back up to standing.
Action 2
Cactus Arms to Cigarette Girl Arms to Standing Chaturanga and Plank Pose
Hands clasped behind back shoulder stretch.
Roll back up to standing.
Sun Salutations
Three 1/4 Suns
Three 1/2 Suns
Sequence 1
Sun to Twisting Lunge
Side Angle Prep Pose
Triangle
Side Triangle
Lunge
Vinyasa 1
Dog
Plank
Chaturanga
Locust
Cobra
Rocket Cat
Plank
Dog
Step forward Uttanasnaa
Open to Tadasana
Repeat Sequence 1
Repeat Vinyasa 1
Sequence 2
Sun Salutation
Twisting Lunge
Side Angle Preparation
Triangle
Bound Triangle
Bound Side Angle Pose
Release into Hip Opener
Vinaysa Two
Down Dog
Plank
Slow hovering Chaturanga
Locust with arms along side, rolly polly style
Rocket Cat
Plank
Dog
Step forward uttanasana
To open to Tadasana
Repeat Sequence 2
Repeat Vinyasa 1
Rest Childs Pse
Sirsansa
(almost everyone does headstand lately. amazing. 3 block work as alternative. legs up wall or virasana)
Childs pose
Transition onto backs.
Windshield Wiper Pose
Bridge Pose 1
(slow and deliberate and stages)
Abdominal work
Bridge pose to Upward Facing Bow Pose
(slow and deliberate and stages)
Abdominal Work
Bridge pose to Upward Facing Bow Pose
(slow and deliberate and stages)
Abdominal Work
Upward Facing Bow Pose
Abdominal Work
Slow deliberate Plow Pose
Karni Pidasana
Roll out to Supine
Uttana Padasana (Fish Pose Variation)
Forward Fold Choice (Paschimotanasana, Baddha Konasana, Uppavista Konasana)
Freeform
Savasana
Thursday, October 11, 2007
Sweet Vinyasa, Wednesday @ 8:30am
Large Group. Maybe 17.
I have been getting technical lately and having fun with it. But today I tried to balance some of the technical with the energetics of the breath. Emphasizing getting the BASE, LANDING...then opening and lightening up.
Sit for a few minutes.
Om.
Slow Cat Dog with emphasis on feeling the changing stresses.
Child's Pose.
Half Dog
Plank
Dog
Uttanasana
Tadasana
Lately I have been playing with using the breath to help land. SO "big inhale, exhale haaaah, Land". The sense I am trying to share is the possibility of relaxing into each moment.
Cactus Arms to Cigarette Girl Arms Action to "Standing Chaturanga"
Cigarette Girl Arms is a new thing. Imagine one of those girls from the 40s with a tray full of cigars, gum, cigarettes for sale. Shoulders drawn back and down, tits forward, elbows in close to the body and palms up.
Keeping action of shoulders, turn palms down and flex palms. Now, you are in the position of chaturanga, but upright. We hang out here and play with moving from "plank" to "chaturanga" standing to memorize the shoulder action without the weight.
Release to hands behind back for clasped hands behind back forward fold.
Cactus Arms to Cigarette Girl Arms Action to "Shoulder Stand"
Create the cigarette girl position again.
Then from that position, keeping the shoulders back and down, playing with drawing elbows back to feel the effort in the shoulders to stay "aligned" as you do this. Eventually, the hands are on the sacrum region and chin is rolling forward and down, mimicking viparita karni. Some peeps might draw the hands up back to mimic shoulder stand.
Release to hands behind back for clasped hands behind back forward fold (funky knuckle on top).
Three 1/2 Suns
Sequence 1
Sun to lunge
Twisting Lunge
Warrior 1 (emphasis on grounding thru legs and letting heart float up)
Down Dog
Vinyasa 1
Plank
Chaturanga Hover
Locust to Cobra
Rocket Cat
Plank
Dog
Jump Forward
Complete Salute to Tadasana
Sequence 2
Sun to Lunge
Twisting Lunge
Warrior 1
Warrior 2 (moving in and out of it with breath to really LAND)
Side Angle Pose Preparation
Triangle
Side Triangle
Parsvakonasana (hand on inside of foot)
Deep Hip Opener
Down Dog
Repeat Vinyasa 1
Jump Forward
Complete Sun to Tadasana
Repeat Sequence 2
Vinaysa 2
Plank
Chaturanga Hover
Locust with arms along side, rocking it around.
Release to Rocket Cat and Child's Pose.
Roll up into vajrasana.
Cactus Arms to Sirsasana Arms.
Sirsasana Prep.
Sirsasana.
(Most everyone coming to class these days practices Sirsasana. We use the "3 block method" as a starter. I always give legs up the wall as an option. Virasana is an alternative too.)
Transition onto backs.
Bridge Pose with "cigarette girl" arms.
Viparita Karni with option to move to shoulder stand.
Plow
Karni Pidasana
Uttana Padasana
Knees to Chest
Spinal Twist
Savasana
Sit.
Om.
I have been getting technical lately and having fun with it. But today I tried to balance some of the technical with the energetics of the breath. Emphasizing getting the BASE, LANDING...then opening and lightening up.
Sit for a few minutes.
Om.
Slow Cat Dog with emphasis on feeling the changing stresses.
Child's Pose.
Half Dog
Plank
Dog
Uttanasana
Tadasana
Lately I have been playing with using the breath to help land. SO "big inhale, exhale haaaah, Land". The sense I am trying to share is the possibility of relaxing into each moment.
Cactus Arms to Cigarette Girl Arms Action to "Standing Chaturanga"
Cigarette Girl Arms is a new thing. Imagine one of those girls from the 40s with a tray full of cigars, gum, cigarettes for sale. Shoulders drawn back and down, tits forward, elbows in close to the body and palms up.
Keeping action of shoulders, turn palms down and flex palms. Now, you are in the position of chaturanga, but upright. We hang out here and play with moving from "plank" to "chaturanga" standing to memorize the shoulder action without the weight.
Release to hands behind back for clasped hands behind back forward fold.
Cactus Arms to Cigarette Girl Arms Action to "Shoulder Stand"
Create the cigarette girl position again.
Then from that position, keeping the shoulders back and down, playing with drawing elbows back to feel the effort in the shoulders to stay "aligned" as you do this. Eventually, the hands are on the sacrum region and chin is rolling forward and down, mimicking viparita karni. Some peeps might draw the hands up back to mimic shoulder stand.
Release to hands behind back for clasped hands behind back forward fold (funky knuckle on top).
Three 1/2 Suns
Sequence 1
Sun to lunge
Twisting Lunge
Warrior 1 (emphasis on grounding thru legs and letting heart float up)
Down Dog
Vinyasa 1
Plank
Chaturanga Hover
Locust to Cobra
Rocket Cat
Plank
Dog
Jump Forward
Complete Salute to Tadasana
Sequence 2
Sun to Lunge
Twisting Lunge
Warrior 1
Warrior 2 (moving in and out of it with breath to really LAND)
Side Angle Pose Preparation
Triangle
Side Triangle
Parsvakonasana (hand on inside of foot)
Deep Hip Opener
Down Dog
Repeat Vinyasa 1
Jump Forward
Complete Sun to Tadasana
Repeat Sequence 2
Vinaysa 2
Plank
Chaturanga Hover
Locust with arms along side, rocking it around.
Release to Rocket Cat and Child's Pose.
Roll up into vajrasana.
Cactus Arms to Sirsasana Arms.
Sirsasana Prep.
Sirsasana.
(Most everyone coming to class these days practices Sirsasana. We use the "3 block method" as a starter. I always give legs up the wall as an option. Virasana is an alternative too.)
Transition onto backs.
Bridge Pose with "cigarette girl" arms.
Viparita Karni with option to move to shoulder stand.
Plow
Karni Pidasana
Uttana Padasana
Knees to Chest
Spinal Twist
Savasana
Sit.
Om.
Wednesday, October 3, 2007
Yoga Basics, Wednesday @ 5:15pm
11 Peeps.
Only one man tonight, so took advantage of the more flexible women.
Sit.
Attention to Spine.
Om.
Opening
Tailbone Awareness.
Cross Legged Forward Fold.
Backwards Chest Press
(Repeat Other Side)
Transition All Fours
Cat/Dog
Childs
1/2 Dog
Rounded Back
Plank
Dog
Plank
Sphinx
Locust Rock to Cobra
Rocket Cat
Childs
1/2 Dog
Rounded Back
Plank
Dog
Uttanasana
Roll up to standing.
Sequence 1
Cactus Arms
Hands clasped behind back forward Fold
Roll up to standing
Sequence 2
Block Between Legs
Inner thigh rotation, tailbone dropping Action understanding
using the "Watermelon Seed" Visual
Cactus Arms towards inverted Sirsasana
Transition into 1/2 Suns (6 rounds)
Remove Block
Sequence 2
Sun Salutation to Low Lunge.
To Warrior 1 Play
Step Forward
Repeat Sequence 2
Sequence 3
Sun Salutation to Low Lunge
Crescent Moon
Hamstring Curl Stretch
Uttanasana
Tadasana
Repeat Sequence 3
Malasana
Sequence 4
Table Top
Paschimotanasana
Purvotanasana
Paschimotanasnaa
Sequence 5
Bridge with a Block
(some peeps played towards straight legs)
Happy Baby Abdominal Sequence
Easy Spinal Twist
Savasna
Sit.
Only one man tonight, so took advantage of the more flexible women.
Sit.
Attention to Spine.
Om.
Opening
Tailbone Awareness.
Cross Legged Forward Fold.
Backwards Chest Press
(Repeat Other Side)
Transition All Fours
Cat/Dog
Childs
1/2 Dog
Rounded Back
Plank
Dog
Plank
Sphinx
Locust Rock to Cobra
Rocket Cat
Childs
1/2 Dog
Rounded Back
Plank
Dog
Uttanasana
Roll up to standing.
Sequence 1
Cactus Arms
Hands clasped behind back forward Fold
Roll up to standing
Sequence 2
Block Between Legs
Inner thigh rotation, tailbone dropping Action understanding
using the "Watermelon Seed" Visual
Cactus Arms towards inverted Sirsasana
Transition into 1/2 Suns (6 rounds)
Remove Block
Sequence 2
Sun Salutation to Low Lunge.
To Warrior 1 Play
Step Forward
Repeat Sequence 2
Sequence 3
Sun Salutation to Low Lunge
Crescent Moon
Hamstring Curl Stretch
Uttanasana
Tadasana
Repeat Sequence 3
Malasana
Sequence 4
Table Top
Paschimotanasana
Purvotanasana
Paschimotanasnaa
Sequence 5
Bridge with a Block
(some peeps played towards straight legs)
Happy Baby Abdominal Sequence
Easy Spinal Twist
Savasna
Sit.
Help of Ojai, Wednesday 1:30
Today I assisted Tucker at Help of Ojai. The ladies in the class have progressed so much that the class is too hard for new people. Martha is loosing her ability to balance and fell and Coda, a new lady, did the whole class from the chair. I am being drawn to work with this older population and today was the kind of day the universe sends you as a "Are you Sure?"
Tucker's sequence was:
Virasana
Supine Extended Tadasana
Hip and Hamstring Stretching
Transition to Standing
Sun Salutations
Balance Work
Tucker did a lot of moving balance work today. Both forward and back and side to side. This was super cool cuz it mimicked the a more realistic situation than a static balance posture.
Seated Spinal Twist in Chair
Hip Opener in Chair
Savasana
Tucker's sequence was:
Virasana
Supine Extended Tadasana
Hip and Hamstring Stretching
Transition to Standing
Sun Salutations
Balance Work
Tucker did a lot of moving balance work today. Both forward and back and side to side. This was super cool cuz it mimicked the a more realistic situation than a static balance posture.
Seated Spinal Twist in Chair
Hip Opener in Chair
Savasana
Sweet Vinyasa, Wednesday @ 8:30am
Been in a technical mood lately. Do not think I posted Monday's classes, but they were really detailed like today's. Maybe it is cuz I am living in the Math Problem of the Crib. Maybe it is cuz the Crib is coming and I am staring to go through the regularly scheduled teaching crisis... But it is fun to play a little bit in the geeky arena and see what happens.
14 peeps.
Sitting
Awareness to Spine.
Opening
Forward Fold over crossed Legs.
Backward Chest Press
(Repeat Other Side)
Transition onto All Fours
Cat/Dog
Childs
1/2 Dog
Rounded Back
Plank
Dog
Plank
Sphinx
Locust Rock into Cobra
Rocket Cat
Plank
Dog
Sequence 1
Low Lunge
Crescent Moon with Cactus Arms
Hamstring Curling to Hamstring Stretch (lots of flexible peeps today, many went into splits)
Twisting Lunge
Vinaysa 1
Dog
Plank
Locust Cobra Rock
Rocket Cat
Plank
Dog
Repeat Sequence 1 other side
Repeat Vinyasa 1
Jump Forward
Dangling forward Fold
Roll up to standing
Sequence 2: Actions
Cactus Arms
Hand clasped behind back forward fold
Roll up to standing
Block between legs work to dial in inner thigh and tailbone relationship
Keeping block there, Cactus arms to Sirsasana Upright
Transition into 1/2 Suns (6)
Remove Block.
Tadasana
Sequence 3 (Actions in Standing Postures and others)
Use Sun Salutation to move to:
Warrior 1 (nitty gritty details)
Parsvottanasana (detailed)
Warrior 3
Standing Splits
Pigeon
Revolved Dog
Vinaysa 2
Roll into Upward Facing Dog
(emphasising the inner thighs meeting the tailbone)
Roll back to Down Dog
Jump Forward
Dangling forward fold
Roll up to Tadasana
Repeat Sequence 3
Repeat Vinyasa 2
Jump through to sitting
Purvotanasana
(inner thigh/tailbone heaven)
Paschimotanasana
Roll Back
Bridge on block with straight legs
(using the actions of inner thigh and tailbone)
Here, i should have shown the kapotanasana variation on the block, instead i suggested upward facing bow pose or dwi viparitta dandasana. that was too much.
Happy Baby Abdominal Sequence
Spinal Twist
Savasana
Sit.
14 peeps.
Sitting
Awareness to Spine.
Opening
Forward Fold over crossed Legs.
Backward Chest Press
(Repeat Other Side)
Transition onto All Fours
Cat/Dog
Childs
1/2 Dog
Rounded Back
Plank
Dog
Plank
Sphinx
Locust Rock into Cobra
Rocket Cat
Plank
Dog
Sequence 1
Low Lunge
Crescent Moon with Cactus Arms
Hamstring Curling to Hamstring Stretch (lots of flexible peeps today, many went into splits)
Twisting Lunge
Vinaysa 1
Dog
Plank
Locust Cobra Rock
Rocket Cat
Plank
Dog
Repeat Sequence 1 other side
Repeat Vinyasa 1
Jump Forward
Dangling forward Fold
Roll up to standing
Sequence 2: Actions
Cactus Arms
Hand clasped behind back forward fold
Roll up to standing
Block between legs work to dial in inner thigh and tailbone relationship
Keeping block there, Cactus arms to Sirsasana Upright
Transition into 1/2 Suns (6)
Remove Block.
Tadasana
Sequence 3 (Actions in Standing Postures and others)
Use Sun Salutation to move to:
Warrior 1 (nitty gritty details)
Parsvottanasana (detailed)
Warrior 3
Standing Splits
Pigeon
Revolved Dog
Vinaysa 2
Roll into Upward Facing Dog
(emphasising the inner thighs meeting the tailbone)
Roll back to Down Dog
Jump Forward
Dangling forward fold
Roll up to Tadasana
Repeat Sequence 3
Repeat Vinyasa 2
Jump through to sitting
Purvotanasana
(inner thigh/tailbone heaven)
Paschimotanasana
Roll Back
Bridge on block with straight legs
(using the actions of inner thigh and tailbone)
Here, i should have shown the kapotanasana variation on the block, instead i suggested upward facing bow pose or dwi viparitta dandasana. that was too much.
Happy Baby Abdominal Sequence
Spinal Twist
Savasana
Sit.
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