Yoga Basics, Wednesday @ 5:15pm

13 Peeps
4 New.
Request for Wall Work.
I came wanting to change it up a bit. Had dreamed something like this sequence.

Opening
Easy Cross Legged Forward Fold
Seated Spinal Twist
Switch Legs and Other side.

Squat
Dangling Forward Fold
Roll Up to standing

Sequence @ Wall
Splat
Half Wall Dog
Shoulder Opener both Sides
Splat
Half Wall Dog
Wall Lunge both Sides
Splat
Half Wall Dog with Alternate Leg Left
Dangling Forward Fold

Roll up to Standing

Warrior 3 Prep Sequence
- Pyramid Stance with Arm Extension (both sides with hip and tailbone awareness)
- Dangling forward fold and Squat
- Parsvottanasana with detailed work of getting into reverse prayer, both sides, release towards baby warrior 3 then tadasana
- Dangling forward Fold and Squat
- Pyramid Stance to Warrior 3 variation, both sides, dangling forward fold

Lunge sequence
Sun salutation to low lunge.
Step forward and repeat other side.
Release to Childs

Cat/Dog

Baby Backbends
Transition onto belly
Extension work
Sphinx
Locust x 2

Roll onto Backs
Knees to chest
Windsheild wiper twisting

Reverse pigeon
Easy Spinal Twist

Savasana

Sweet Vinyasa, Wednesday @ 8:30am

13 Peeps
The sequence and talk was totally spontaneous.
Inhale implies exhale and exhale implies inhale.
Played with understanding the Anatomy of the Breath to understand the postures and how to play in them. Extra good class. Clear. Technical but also deep and investigative.


Opening
Simple Cross Legged Forward Fold
Easy Seated Spinal Twist
Switch Legs. Repeat Other Side.

Cat/Dog
Childs
Half Dog
Rounded Back
Plank
Dog

Step Forward to Dangling Forward Fold
Roll Up

Interlaced Fingers Over Head Side Stretch
Shoulder Rotation Awareness
Interlaced Fingers Behind Back Forward Fold
Release and Roll back up to Standing

Repeat Towards Other side with Opposite Grip

Discussion and Play with Anatomy of Breath

5 Rounds of 1/4 Suns

Sequence 1
1/2 Sun to Twisting Lunge
Warrior 1
(with understanding of breath work in tailbone area and shoulders)
Pyramid Variation

Transition to Dangling Forward Fold
Complete Sun to Standing

Repeat Sequence 1
Instead of stepping forward, step back to Dog

Vinyasa 1
Plank
Lower to Belly
Sphinx
Locust 1 with arms along sides

Rocket Cat
Childs

All Fours
Plank
Dog

Sequence 2
Left Foot Forward
Warrior 1
Parsvottanasana
Warrior 3
Standing Splits
Low Lunge
Pigeon with Thigh Stretch
Forward Folding Pigeon

Vinyasa 2
Down Dog
Plank
Lower to Belly
Low Cobra
Locust 2 (with hands clasped)

Repeat Sequence 2

Vinyasa 3
Down Dog
Plank
Lower to Belly
Bow Pose x 2

Roll onto Backs
Happy Baby
Supine Baddha Konasana to Third Eye
Supine BK to Groin
Happy Baby
Wide Legged abdominal
Happy Baby
Easy Spinal Twist Both Sides

Savasana

Yoga Basics, Monday @ 5:15pm

10 Peeps
2 New. Equal mix of men and women.

I am in the midst of preparing the manual for the Elder Teacher Training. And the more I see that we spend over half our lives in the forward fold seated position, the more I emphasize the front line stretching. I kind of feels like I am stuck on it a bit...but oh well.

Opening
Easy Cross Legged Seat
Tail Bone and Sacrum Articulation
Forward Fold
Easy Spinal Twist

Switch Legs and Repeat Other Side

Transition onto All Fours

Cat/Dog Work
Childs
Half Dog
Rounded Back
Plank
Dog
Childs
(demo for new peeps)
All Fours
Plank
Dog

Step Forward to Dangling Forward Fold
Roll up to Standing

Preparation for Theme
Side Stretching with Strap
Shoulder Opening with Strap
Shoulder Rotation Awareness

Wise Guy Neck Work
Heart Meridian Opening
Chest Pounding
Arm Extension Prana Exercise

1/4 Sun Salutation Variation

Sun Salute to
Easy Lunge Salute 1
(Emphasis on relaxing into it, neck stretching)

In between sets, we played with the turning of the neck.
I demoed the second lunge variation which involved an opening of the arm and play with the neck.

Lunge Salute 2

Transition to Childs pose after second side.
Transition to All Fours
Plank
Dog
Plank

Lower onto Belly.

Main Point
Arm and Leg Extension Work
Sphinx with neck work
Locust x2 with neck work

Childs

Roll Up, Spinal Awareness

Roll onto back

Cool Down
Reverse Pigeon with Rounding
Easy Spinal Twist

Savasana

Sit

Sweet Vinyasa, Monday @ 8:30am

14 Peeps.
Usual crowd with a few surprises mixed in.
But nothing out of the ordinary, so continued the neck work.
Everyone seems to like it still and it's still fresh for me.

The talk spun off the blog I wrote this morning.

Opening
Crossed Legged or Box Forward Fold
Seated Spinal Twist
Switch Legs and Repeat Other side

Transition onto All Fours.

Cat/Dog
Childs
Half Dog
Rounded Back
Plank
Down Dog

Step Forward to Dangling Forward Fold
Roll up to Standing

Side Stretch to Right with Fingers Interlaced over head, palms up
Release into Shoulder rotation Awareness
Fingers interlaced behind back with forward Fold

Repeat to other Side with "Funny Finger" on top

Wise Guy Neck Stretching
Heart Meridian Opening
Arm Extension Prana Play

1/4 Sun Salutation Variation (5 Rounds)

Sequence 1
Sun to Twisting Lunge with Left Leg Forward
Release and walk hands to the right to find PP Stance
PP with "Dog Arms"
Awaken Leg Lines

Release up to standing
Eagle Arm Shoulder Opening
Horse with Eagle Arms
Warrior 2 Eagle Arm Dance (5 Rounds)
Warrior 2

Vinyasa 1
Release to Down Dog
Plank
Sphinx with Neck Work
Locust with arms towards toes
Rocket Cat
Plank
Dog

Step Forward to Dangling Forward Fold
Release to Standing

Neck Turning Work

Repeat Sequence 1 Other Side
Repeat Vinyasa 1 with Low Cobra and Locust with arms behind back

Sequence 2
From Dog
Low Lunge with Neck Work
Crescent Moon with Arm Extenstion and Neck Work
Pigeon with Thigh Stretch
Forward Pigeon
Release to One Legged Dog
Drop over to Revolved Dog
Transition Back to Dog

Vinaysa 2
Roll into Cobra
Release to Floor
Rocket Cat
Plank
Dog

Repeat Sequence 2
Repeat Vinyasa 2

Release to Childs Pose after Rocket Cat.

Roll up to Vajrasana
Transition to Half Lord of the Fishes Twist
Both Sides

Paschimottanasana

Savasana

Stiff White Guys, Sunday, 10:00am

17 Peeps

Start Supine
Hip Rotation Awareness Sequence
Hamstring Stretch with Strap Sequence

Transition to All Fours
Cat/Dog
Childs
Half Dog
Plank
Down Dog

Standing Forward Fold
Roll up to Standing

Side Stretch with Strap
Shoulder Stretches with Strap

Wise Guy Neck Stretches
Heart Meridian Opening
Chest Thumping
Arm Extension Parana Exercise

1/4 Sun Salutation Variation

2 rounds Lunge Salutes (without Dog)

Childs Pose
Transition on to Belly

Sphinx with Neck Work
2 Rounds of Locust with Arms reaching Back

Childs

Seated Spinal Twist
Soft Wide Legged Paschimotanasana

Savasana

Sit

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

Today I taught a Tuning Workshop.
Rainy Blustery Day.
7 Peeps, mixed levels of practice as well as energy.

Lately I have been trying to share how to connect with the subtle energies, particularly from the heart and up through the neck. So I followed that vein. These feelings are so clear and obvious for me. I have been teaching them for almost a month, and it still doesn't feel like it's time to move on.

I knew all the women there and so the workshop immediately took on a "girlfriend-sharing" quality.

Opening
I shared around the process of becoming whole and opening up to who you really are. Similar ideas that I write about in this blog, but more personal and connected to current events.

I wrapped up the opening discussion as we took the shape of:

Yin Baddha Konasana
- Stimulation of Foot Sen Channels
- Sacrum Rolling
- Long slow hold
- During this I offered a few talking points around nadis and connective tissue.

BK Counter Arch

Squat
Standing Forward Fold

Roll up to standing

Interlaced finger side stretch
Interlaced finger behind back forward fold

Shoulder Rotation Understanding
Wise Guy Neck Stretching

Heart Meridian Opening
Heart Pounding

Arm Extension Prana Sequence

Breath Awareness at Anahata
1/4 Sun Variation

Neck Turning twisting

Sun to
Twisting Lunge
Pasaritta Padotanasana with Arms Extended Forward like Down Dog
Leg Channel Awakening

Lift Up to Standing
Eagle Arm Wrap with Rounding and Wiggling in
Horse with Eagle Arms
(Focus on allowing the intensity to release up and out with Kali Breath and neck work)

Release into Eagle Warrior Dance
Hold Warrior 2 (same idea of relaxing into it, by allowing the intensity to come up and out)
Release back to Down Dog

Plank
Sphinx with Neck Work
Locust
Rocket Cat
Childs

Plank
Dog
Standing Forward Fold
Tadasana

Repeat other side, but with Cobra instead of Sphinx

From Down Dog
Low Lunge with Arm Opening and Neck Awareness
Hamstring Stretch with "Toe Torture"

Down Dog
Roll into Cobra
Rocket Cat
Childs

Repeat on other Side.

Peak:
Moving towards Ustrasana slowly and with Spinal Awareness up through the neck.
1/2 Ustrasana to Ustrasana Both Sides

(This went great. Everyone really dragged it out and sensed each spot and moved like themselves).

Childs, Squat and Dangling Forward Fold in between sides and after last one.

Half Lord of the Fishes
Cow Face Pose
(Both Sides)

Uppavista konasana with Bolster

Savasana

Today I guided the savasana. I rarely do that. Not sure it was a good thing cuz everyone fell asleep.

Quiet Sit with a little guidance towards the spinal awareness.

Wall Dog and Wall Lunge

Half Wall Dog
Step 1: Stand near wall and align hands with hips.

Step 2: Walk feet back, lining shoulders up with wrists and heals with hips. Bend the knees to allow tailbone to lift.

Step 3: Press into hands, reach back through sit bones to lengthen the back. Allow legs to straighten as hamstrings allow.

Step 4: To release, step back to wall




Wall Lunge
Step 1: Spread toes up wall so that the ball of the foot rests between the wall and the floor. If too painful, simply place foot near wall.

Step 2: Step opposite foot back and wiggle it back until appropriate distance for your thighs and groin. Play with tail bone, understanding that tucking it under increases the stretch in the thigh and lifting it up increases the compression in the low back.

Step 3: Press into the wall with fingers and lift the heart. With the tailbone tucked under, reach through back heal and slowly bend the front knee. Breathe and hold for 5 to 10 breaths.

Step 4: To Release, straighten front leg, release toes from wall and step forward. Repeat other side. Transition to Half Wall Dog and maybe Half Wall Dog One Leg Lift.

Splat

I use "Splat" with newer students as a way to open the chest and under the arms in preparation for Wall Dog or Down Dog. Also, it is a nice way to start to arch the back without too much effort.

Step 1: Stand about a foot away from the wall and extend hands up the wall.


















Step 2: Tip pelvis forward, lifting the tailbone.



Step 3: Allow heart to start to move towards wall as hands continue to stretch up so there is a sense of traction.



To release: Allow tailbone to descend and slide hands down wall and transition to Half Wall Dog.

1:1 Week of January 21

Client:
Heavy woman, smoker. Called herself "a wreck" and said that she couldn't breathe. Coming to yoga because she learned that "her heart hormones were off". She was told to exercise. She hates to exercise but remembered liking yoga from when she had done it before years ago.

Diagnosis:
My hit was that she had disconnected with her body. So my intent was to allow her to feel into her body again as well as experience some of the benefits immediately. I allowed enough time in between sides to rest and connect with the feelings of openness vs. tightness. It turned out that she was naturally flexible and started to feel better almost right away. She actually had great breathing with the ability to use her primary muscles of respiration. By the end, her eyes were brighter and she was lighter.

Summary:
This was one of my favorite 1:1 sessions ever. Most likely because I was relaxed and did not need her to like me. I just followed the guidance that was coming through.

Sequence:
Started Supine
(I worked her feet and legs a little with my new mad thai yoga massage skills).
Hip Rotation Awareness
(To dial her attention into herself and establish a common language).
Hamstring Stretching with a Strap

Transition onto all Fours

Cat/Dog with tailbone awareness
Childs
Half Dog
Childs

Transition to Standing

Spring Training Shoulder Circles
Stretching with Strap

Shoulder Opening at Wall
Splat Pose at Wall
Forward Fold with booty on Wall
Half Wall Dog
Wall Lunges
Forward Fold with booty on Wall
Half Wall Dog with Leg Lifts
(Because of her weight this was a big deal, but I knew that it would be effective in giving her confidence as well as set us up for balance work).

Heart Meridian Opening
(Tapping up the inside arm channels and down the outside)
1/4 Sun Salutes
(This was very effective. The gentle coordination of her breath and movement

Balance Play with moving towards a mild Warrior 3 and Little Tree.
(A very important part of the session).

Transition to Floor and onto Back.
Windshield Wiper

Bridge 2x
Low Back Release

Easy Spinal Twist

I did a little Thai Massage Work

Savasana with support under thighs and head.

Yoga Basics, Wednesday @ 5:15pm

13 Peeps
3 New. One student with a "thrown back" and mix of regulars.
One request to counter 13 days in a car.

Opening
Started Supine
Hip Rotation Awareness Sequence

Supine Hand to Big Toe Pose

Transition to All Fours

Cat/Dog
Childs
Half Dog
Childs
Plank
Dog
Plank

Sphinx

Childs
All Fours
Plank
Dog

Step Forward
Utanasana

Shoulder Openers with Strap
Shoulder Rotation Understanding

Wise Guy Neck Stretches

1/4 Sun Salutations to Easy Low Lunge Salutes

Childs
Transition onto belly.
Leg understanding in low back bends
Sphinx with Neck Work
Low Cobra with Neck Work
High Cobra with Neck Work

Roll onto Backs

Thread the Needle Rolling
Windshield Wiper

Lying Spinal Twist

Savasana

Sweet Vinyasa, Wednesday @ 8:30am

10 Peeps

Opening
Baddha Konasana
Sarum Rolls
Forward Fold Yin Style

Chest Press Baddha Konasana
Malasana

Uttanasana

Roll up to Standing

Interlaced Finger In front Side Stretch
Shoulder Rotation Awareness
Interlaced Finger Behind Shoulder Stretch Forward Fold
(Repeat other side and opposite Grip)

Wise Guy Neck Stretch
Heart Meridian Opening
Chest Pouding
Breath Awareness

1/4 Sun Salute Variation

Sequence 1
1/2 Sun to Twisting Lunge
Wide Leg Forward Fold
Horse with Eagle Arms
Warrior 2 Dance with Eagle Arms
Warrior 2
Lunge

Vinaysa 1
Down Dog
Plank
Sphinx with Neck Work
Windsheild Wiper Legs
Rocket Cat
Plank
Dog
Standing Forward Fold
Tadasana

Neck Turns

Repeat Sequence 1
Repeat Vinaysa 1 with Cobra

Childs Pose
Vajrasana
(demoed lunge work with neck play)

Sequence 2
Low Lunge Side Lunge
Hamstiring Stretch with Tailbone Work
Lunge

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

Dhanurasana 2 x

Roll onto backs

Finishing
Eye of the Needle Rounding
Eagle Twist
(Repeat Other Side)

Savasana

Sweet Vinyasa, Monday @ 8:30am

15 Peeps.
Combo of locals and a few out of towners.
Martin Luther King Day.

OPENING
Wide Baddha Konasana
Stimulating Sen Channels of Feet
Tailbone Awareness with Rounding and Arching

Yin Style BK
Arched BK

Squat with Hip Pressing
Uttanasana
Roll up to Standing

Interlaced Finger Side Stretch to Right
Shoulder Rotation Understanding
Interlaced Finger Forward Fold
(Repeat other side and with opposite grip)

Neck Stretching
(The Wise Guy Stretch)

Arm Meridian Stimulation
Heart Chakra Pounding
Anahata to Hand Extension

1/4 Suns

Sequence 1
Step back Lunge
Lunge Twist
Pasaritta Padotanasana with awareness on lines of energies in legs
Horse
Warrior 2
Lunge

Vinyasa 1
Dog
Plank
Sphinx with Traction Play and Neck Play
Rocket Dog
Plank
Dog

Uttanasna
Complete Salutation to standing

Neck Turning Work
Sirsasana 2 Arm Work

Repeat Sequence 1 other side
with Sirsasana 2 from PPA Option.

Vinyasa 2
Roll into Cobra from Dog
(Neck turning work)

Sequence 2
Low Lunge with foot turned out, neck work, side stretching
Hamstring Stretch

Repeat Vinaysa 2

Repeat Sequence 2 on the other Side
Repeat Vinyasa 2

Childs Pose

1/2 Camel to Full Camel with emphasis on allowing the neck to participate
Malasana
Uttansana

Repeat other Side

Malasana
Uttanasana
Malasana

Roll onto Backs

Windshield wiper
Thread the Needle Rolling to Eagle Twist
Both Sides

Freeform

Savasana

Awakening the Subtle Energies

I had the good fortune of taking a 10 day Thai Yoga Massage Course with the magnificent Saul David Raye in December. Since returning to teaching I have been playing with how to teach finding and riding the subtle energies.

I have found myself incorporating a lot of chi gung moves that have been shown to me over the years. I had been afraid in the past of blending them with the yoga. Somehow it felt like cheating. Isn't that silly?

I am sorry for myself that I have not been posting the sequencing, but it has been a blast to play with.

Simultaneously, the neck has been a huge focus for me.