Allison saw that I kept the Help of Ojai group standing for too long. I should have had more sit down time. She noticed people resting while I was explaining stuff.
So grateful for the feedback.
Almost like church. Stand up. Sit Down. Kneel. Stand. Sit. Kinda thing.
More breaks. And the getting up and down is good.
So rare to get feedback. Mostly people just tell you what they like and leave if they don't like it.
Thursday, February 28, 2008
Wednesday, February 27, 2008
Yoga Basics, Wednesday @ 5:15pm
10 Peeps
I am still in the process of trying to convey how to tap into and feel and source the subtle energies. So far I have been focusing on directing the breath and using it to access the currents. Since Sunday's workshop, I am feeling into introducing the bandhas even into the basics classes. Slowly navigating these waters.
Start Supine
Breath Awareness
Low Back and Sacrum Awareness
Exhale Kumbhaka
(This is my attempt to start to work peeps up towards uddiyana bandha)
Hamstring Stretch
Transition onto all fours
Cat/Dog with tailbone awareness
Childs
Cat/Dog with specific breath awareness (front and back of body)
Plank
Dog
Uttanasana
Roll up to Standing
Transition to Wall
Splat and Right Angle to understand breathing down the front and back of body.
Uttanasana
Wide Stance on Mat
Leg Channel Awakening with "squeezing" and "pressing"
Prana focus in legs
(A little introduction to mulabandha)
Arm Tapping to wake of Arm Channels
Chest Tapping, stages 1 thru 3 with Sound
Arm Prana Extension Energy Work
1/4 Suns
Warrior 2 Dance with Breath and Prana Awareness
Wide Leg Forward Fold
Tadasana
Breath/Nadi and Feet and Nostril Awareness
Warrior 2
Side Angle Pose
Triangle Pose
(Repeat Other Side)
Wide Leg Forward Fold
Squat
Transition to Earth
Paschimottanasana with Strap and Blanket
(Focus on Tailbone Action and Breath Awareness)
Revolved Head to Knee Pose
Seated Spinal Twist
(Repeat Other side)
Paschimottanasana with Strap and Blanket
Focus on Tailbone Action and Breath Awareness
Supported Heart Opener
Savasana
I am still in the process of trying to convey how to tap into and feel and source the subtle energies. So far I have been focusing on directing the breath and using it to access the currents. Since Sunday's workshop, I am feeling into introducing the bandhas even into the basics classes. Slowly navigating these waters.
Start Supine
Breath Awareness
Low Back and Sacrum Awareness
Exhale Kumbhaka
(This is my attempt to start to work peeps up towards uddiyana bandha)
Hamstring Stretch
Transition onto all fours
Cat/Dog with tailbone awareness
Childs
Cat/Dog with specific breath awareness (front and back of body)
Plank
Dog
Uttanasana
Roll up to Standing
Transition to Wall
Splat and Right Angle to understand breathing down the front and back of body.
Uttanasana
Wide Stance on Mat
Leg Channel Awakening with "squeezing" and "pressing"
Prana focus in legs
(A little introduction to mulabandha)
Arm Tapping to wake of Arm Channels
Chest Tapping, stages 1 thru 3 with Sound
Arm Prana Extension Energy Work
1/4 Suns
Warrior 2 Dance with Breath and Prana Awareness
Wide Leg Forward Fold
Tadasana
Breath/Nadi and Feet and Nostril Awareness
Warrior 2
Side Angle Pose
Triangle Pose
(Repeat Other Side)
Wide Leg Forward Fold
Squat
Transition to Earth
Paschimottanasana with Strap and Blanket
(Focus on Tailbone Action and Breath Awareness)
Revolved Head to Knee Pose
Seated Spinal Twist
(Repeat Other side)
Paschimottanasana with Strap and Blanket
Focus on Tailbone Action and Breath Awareness
Supported Heart Opener
Savasana
Help of Ojai, Wednesday 1:30
20 Peeps
5 Assistants
Second Class of 6 Week Series
This class is so easy to teach with Allison, Alana, Amber, Winifred and Uschi assisting. It's like having 5 angels present. The care and attention that we are able to offer the class is unmatched anywhere. So fun.
My aim is to connect the group with their subtle energies. To connect us with the magical amazing breath and how we can use it to connect with our prana. It seems to be working.
Start Supine
Breath Awareness with hands on Lower Belly
(Focus on being able to direct the breath)
Low back and Sacrum Awareness
Hamstring Stretching with Strap
(Focus on being able to direct the breath into the tension)
Transition to Standing
Tadasana
(Feet and Breath focus)
Side Waist Stretch
Spring Training Stretch
Standing Forward Fold
(I did this without the chairs to see where peeps were at. It showed that we should have chairs).
Wide Leg Forward Fold with Chairs
Leaning Left and Right to wake up inner channels of the legs.
"Squeezing" of Feet Together on Inhale and "Pressing" Feet apart on the Exhale to wake up the channels of the legs.
Then directed awareness into the sense of being able to "inhale" up the inside of the legs and "exhale" down the outside of the legs. Everyone seemed to get it and buy that they were starting to be able to direct their own prana.
Tapping up inside channels of the arms and down the outside channels of the arms.
Tapping on the chest. Stages 1 thru 3 with sound release.
Shortened Arm Prana Extension Energy.
Bringing the Palms together so they could feel their own force.
All seemed to connect with it.
1/4 Sun Salutations
1/2 Sun Salutations (with chair for some)
Seated Hip Opener (Eye of the Needle)
Forward Fold on Chair
(With Hands on Low Back. Breathing into Hands. Mentioned the heart/hand healing connection).
Seated Spinal Twist in Chair
Forward Fold in Chair
Savasana with Legs on Chair
Quiet Sit
5 Assistants
Second Class of 6 Week Series
This class is so easy to teach with Allison, Alana, Amber, Winifred and Uschi assisting. It's like having 5 angels present. The care and attention that we are able to offer the class is unmatched anywhere. So fun.
My aim is to connect the group with their subtle energies. To connect us with the magical amazing breath and how we can use it to connect with our prana. It seems to be working.
Start Supine
Breath Awareness with hands on Lower Belly
(Focus on being able to direct the breath)
Low back and Sacrum Awareness
Hamstring Stretching with Strap
(Focus on being able to direct the breath into the tension)
Transition to Standing
Tadasana
(Feet and Breath focus)
Side Waist Stretch
Spring Training Stretch
Standing Forward Fold
(I did this without the chairs to see where peeps were at. It showed that we should have chairs).
Wide Leg Forward Fold with Chairs
Leaning Left and Right to wake up inner channels of the legs.
"Squeezing" of Feet Together on Inhale and "Pressing" Feet apart on the Exhale to wake up the channels of the legs.
Then directed awareness into the sense of being able to "inhale" up the inside of the legs and "exhale" down the outside of the legs. Everyone seemed to get it and buy that they were starting to be able to direct their own prana.
Tapping up inside channels of the arms and down the outside channels of the arms.
Tapping on the chest. Stages 1 thru 3 with sound release.
Shortened Arm Prana Extension Energy.
Bringing the Palms together so they could feel their own force.
All seemed to connect with it.
1/4 Sun Salutations
1/2 Sun Salutations (with chair for some)
Seated Hip Opener (Eye of the Needle)
Forward Fold on Chair
(With Hands on Low Back. Breathing into Hands. Mentioned the heart/hand healing connection).
Seated Spinal Twist in Chair
Forward Fold in Chair
Savasana with Legs on Chair
Quiet Sit
Monday, February 25, 2008
Yoga Basics, Monday @ 5:15pm
10 Peeps
3 New
Again, I was inspired to try to share a little of the work we did in the Tuning workshop on Sunday. The energy of the folks was really divergent and it was the kind of class that required me to "just keep going". This combined with the effort to share some new subtle ideas made it especially challenging. By the end, there was a collective calm, but it took a lot to get there.
Opening
Start Supine
Low Back and Sacrum Awareness
Breath Awareness
Mulabandha Awareness
Squat
Dangling forward fold
Roll up to standing
Breath and Mulabandha Awareness
Side Stretching
Shoulder Stretches with Strap
Shoulder Rotation Awareness (Swamp Monster and Cactus)
Standing Sirsasana
Transition to Wall
Splat
Right Angle
(focus on breath awareness on the front and back sides of the body)
Dangling Forward Fold
Shoulder Opener on Wall
Splat
Right Angle
Dangling Forward Fold
Wide Stance
Focus on Dialing in lines of energy in Legs
Warrior 2 Dance Both Sides
Tadasana with Breath Awareness in feet and nostrils
Warrior 2 Dance
Low Lunge
Uttanasana
Roll up to Standing
Repeat on other side
Sirsasana Prep into Center of Room
Sirsasana Prep at Wall with 3 Blocks
A few peeps went up into headstand
Others worked lifting one leg at a time
Childs Pose
Bridge Pose
Supported Bridge Pose
Knees to Chest
Legs Up Wall for Savasana
Quiet Sit
3 New
Again, I was inspired to try to share a little of the work we did in the Tuning workshop on Sunday. The energy of the folks was really divergent and it was the kind of class that required me to "just keep going". This combined with the effort to share some new subtle ideas made it especially challenging. By the end, there was a collective calm, but it took a lot to get there.
Opening
Start Supine
Low Back and Sacrum Awareness
Breath Awareness
Mulabandha Awareness
Squat
Dangling forward fold
Roll up to standing
Breath and Mulabandha Awareness
Side Stretching
Shoulder Stretches with Strap
Shoulder Rotation Awareness (Swamp Monster and Cactus)
Standing Sirsasana
Transition to Wall
Splat
Right Angle
(focus on breath awareness on the front and back sides of the body)
Dangling Forward Fold
Shoulder Opener on Wall
Splat
Right Angle
Dangling Forward Fold
Wide Stance
Focus on Dialing in lines of energy in Legs
Warrior 2 Dance Both Sides
Tadasana with Breath Awareness in feet and nostrils
Warrior 2 Dance
Low Lunge
Uttanasana
Roll up to Standing
Repeat on other side
Sirsasana Prep into Center of Room
Sirsasana Prep at Wall with 3 Blocks
A few peeps went up into headstand
Others worked lifting one leg at a time
Childs Pose
Bridge Pose
Supported Bridge Pose
Knees to Chest
Legs Up Wall for Savasana
Quiet Sit
1:1 Monday, February 25
This is my 5th time with this client. She is overweight, on medications, and until today a smoker. She announced today that she has stopped smoking. She continues to lose weight and is looking really good. She has been practicincg yoga from online videos in between our sessions. She claims to be taller and her blue eyes are sparkling. I have learned so much from working with this client. I am being reminded of the magic of yoga.
Start Supine
Breath Work
Pelvic Floor and Mula Bandha Awareness
Hamstring Stretch with Strap
Transition to Standing
Breath and Mula Bandha and Leg Lines Focus
Splat @ Wall
Right Angle Pose
with Breath Work Awareness
Surya Namaskar C with Chair at Wall
(Today we added Plank and a Cobra Variation)
This has been really effective and allows her to move rhythmically and safely.
Standing Hip Opener on Chair
Wide Leg Forward Fold on Chair
Side Squats with Chair
Walking Balance
Side to Side Balance
Static Balance x 2 with leg lifting in front of her
Supine
Wide Legs up Wall
Baddha Konasana @ Wall
(I assist in the opening by pressing my calves into her thighs)
After this, she got up and walked around and professed that she felt taller.
Bridge Pose x 3 with Strap for assistance
Rest
Thai Yoga Massage
I worked on her legs and arms and head.
Savasana
Quiet Sit.
Start Supine
Breath Work
Pelvic Floor and Mula Bandha Awareness
Hamstring Stretch with Strap
Transition to Standing
Breath and Mula Bandha and Leg Lines Focus
Splat @ Wall
Right Angle Pose
with Breath Work Awareness
Surya Namaskar C with Chair at Wall
(Today we added Plank and a Cobra Variation)
This has been really effective and allows her to move rhythmically and safely.
Standing Hip Opener on Chair
Wide Leg Forward Fold on Chair
Side Squats with Chair
Walking Balance
Side to Side Balance
Static Balance x 2 with leg lifting in front of her
Supine
Wide Legs up Wall
Baddha Konasana @ Wall
(I assist in the opening by pressing my calves into her thighs)
After this, she got up and walked around and professed that she felt taller.
Bridge Pose x 3 with Strap for assistance
Rest
Thai Yoga Massage
I worked on her legs and arms and head.
Savasana
Quiet Sit.
Sweet Vinyasa, Monday @ 8:30am
15 Peeps
Handful of People from Yesterday's workshop.
When a group is already started on a path, it's easier to share. Their understanding helps inform the others. So as I ventured into sharing some of the mula bandha work we did yesterday, it felt like the group was set up to learn. It also felt like a natural extension of the breathwork we have been doing.
Opening
Sukhasana Forward Fold
Switch Legs and Repeat
Action
Roll onto Backs
Breath Awareness
Stomach Massage
Mula Bandha Dialing In
Roll up to Malasana
Uttanasana
Breath Awareness and Mula Bandha
(Mudra Test)
1/4 Suns
Sequence 1
Sun to Twisting Lunge
Walk Hands around to Wide Leg Forward Fold
Stimulate Leg Channels
Wide Leg Down Dog
Warrior 2 Dance
Reverse Triangle
Triangle
Low Lunge
Vinyasa 1
Down Dog
Plank
Sphinx
Rocket Cat
Plank
Dog
Float to Hands
Uttanasana
Complete Sun to Standing
A little theory presentation on Apana Vayu and Prana Vayu and Samana Vayu...just for fun.
Repeat Sequence 1 Other Side
Vinaysa 2
Dog
Plank
Locust with hands clasped behind
Rocket Cat
Plank
Dog
Jump to kneeling play 2x
Release legs in front
Navasana and Levitation Play
Lolasana with Blocks
Navasana to Earth
Supine Lotus Prep Seqeunce to Lotus
Bridge Pose
Supported Bridge Pose with Block
Revolving Head to Knee Pose
Paschimottanasana
Savasana
Handful of People from Yesterday's workshop.
When a group is already started on a path, it's easier to share. Their understanding helps inform the others. So as I ventured into sharing some of the mula bandha work we did yesterday, it felt like the group was set up to learn. It also felt like a natural extension of the breathwork we have been doing.
Opening
Sukhasana Forward Fold
Switch Legs and Repeat
Action
Roll onto Backs
Breath Awareness
Stomach Massage
Mula Bandha Dialing In
Roll up to Malasana
Uttanasana
Breath Awareness and Mula Bandha
(Mudra Test)
1/4 Suns
Sequence 1
Sun to Twisting Lunge
Walk Hands around to Wide Leg Forward Fold
Stimulate Leg Channels
Wide Leg Down Dog
Warrior 2 Dance
Reverse Triangle
Triangle
Low Lunge
Vinyasa 1
Down Dog
Plank
Sphinx
Rocket Cat
Plank
Dog
Float to Hands
Uttanasana
Complete Sun to Standing
A little theory presentation on Apana Vayu and Prana Vayu and Samana Vayu...just for fun.
Repeat Sequence 1 Other Side
Vinaysa 2
Dog
Plank
Locust with hands clasped behind
Rocket Cat
Plank
Dog
Jump to kneeling play 2x
Release legs in front
Navasana and Levitation Play
Lolasana with Blocks
Navasana to Earth
Supine Lotus Prep Seqeunce to Lotus
Bridge Pose
Supported Bridge Pose with Block
Revolving Head to Knee Pose
Paschimottanasana
Savasana
Sunday, February 24, 2008
Tuning In, Workshop 5, Sunday, 1 to 4pm
12 Peeps
I was a little nervous before the workshop. I was preparing to share some deep belly work which meant getting half naked in front of people and trying to communicate uddiyana bandha and it's subtleties. Always a new person shows up. I think it is the universe's attempt to make sure I do not chicken out.
I think it worked out. Ashley said it was one of her top 10 favorite lulu's class ever and everyone there seemed to get something out of it.
I shared about the practice of becoming a whole being and how the nooks and crannies of our being like to hang out and hide in the belly.
Start Supine with Knees Bent
Bring Awareness into sending breath into belly.
Slowly beginning to emphasize the exhale and then holding the exhale out for a few beats.
We rolled up to sitting and shared.
The experiences ranged from, "I felt deep peace and like I could be there forever" to "I felt panicked."
I then talked a little about Uddiyana Bandha, how I do and why. Then I demoed.
The group lay back down and gave it 3 or 4 tries. We rolled back up and discussed.
Easy Seated Spinal Twist with U.B. and awareness.
Rolled back down to check in Mula Bandha (i had left that out and wanted to pull it into the discussion).
Uppavista Konasana with side Stretch and Slow deliberate Play
Long Seated Lotus Prep Sequence riffed off of Erich Schiffmann's work
Squat
Dangling Forward Fold
Roll to Standing
Sanding U.B.
A few Rounds of just holds, then with pumping.
Extended Tadasana
Swamp Monster/Cactus Play
Standing Forward fold with Hands Clasped Behind Back
Sirsasna Standing Work
Dangling Forward Fold
Headstand Prep
3 Block Method at Wall
Headstand Play with U.B. and 1/2 Leg Lowering Work
Rest
Lotus Work on Backs
(Schiffmann Style with "Forward and Back")
Rolling up to Lotus or Half Lotus and Taking a Forward Fold
Headstand with Lotus or Legs up Wall with Strap
Eventually everyone ended up with Legs up the Wall
Restorative Spinal Twist
Restorative Back Bend
Savasana
Quiet Sit
I was a little nervous before the workshop. I was preparing to share some deep belly work which meant getting half naked in front of people and trying to communicate uddiyana bandha and it's subtleties. Always a new person shows up. I think it is the universe's attempt to make sure I do not chicken out.
I think it worked out. Ashley said it was one of her top 10 favorite lulu's class ever and everyone there seemed to get something out of it.
I shared about the practice of becoming a whole being and how the nooks and crannies of our being like to hang out and hide in the belly.
Start Supine with Knees Bent
Bring Awareness into sending breath into belly.
Slowly beginning to emphasize the exhale and then holding the exhale out for a few beats.
We rolled up to sitting and shared.
The experiences ranged from, "I felt deep peace and like I could be there forever" to "I felt panicked."
I then talked a little about Uddiyana Bandha, how I do and why. Then I demoed.
The group lay back down and gave it 3 or 4 tries. We rolled back up and discussed.
Easy Seated Spinal Twist with U.B. and awareness.
Rolled back down to check in Mula Bandha (i had left that out and wanted to pull it into the discussion).
Uppavista Konasana with side Stretch and Slow deliberate Play
Long Seated Lotus Prep Sequence riffed off of Erich Schiffmann's work
Squat
Dangling Forward Fold
Roll to Standing
Sanding U.B.
A few Rounds of just holds, then with pumping.
Extended Tadasana
Swamp Monster/Cactus Play
Standing Forward fold with Hands Clasped Behind Back
Sirsasna Standing Work
Dangling Forward Fold
Headstand Prep
3 Block Method at Wall
Headstand Play with U.B. and 1/2 Leg Lowering Work
Rest
Lotus Work on Backs
(Schiffmann Style with "Forward and Back")
Rolling up to Lotus or Half Lotus and Taking a Forward Fold
Headstand with Lotus or Legs up Wall with Strap
Eventually everyone ended up with Legs up the Wall
Restorative Spinal Twist
Restorative Back Bend
Savasana
Quiet Sit
Stiff White Guys, Sunday, 10:00am
15 Peeps
Opening
Supine
Low Back and Sacrum Awareness with position of legs
Breath Awareness -- drawing breath down
Hamstring Stretching with Strap
Transition to Standing
Standing Forward Fold
Side Stretch
Spring Training Arm Circles
Shoulder and Chest Opening with Strap
Forward Fold
Squat
Transition to Wall
(Start to bring more attention to breathing down front and back of body)
Splat
Right Angle
Wall Lunge
Right Angle
Parsvottanasana Variation with Breath Work
Warrior 3 Variation
Standing Forward Fold
Squat
Roll up to Standing
Parsvottanasana Variation with Breath Work
Warrior 3 Variation
Forward Fold
Sqaut
Roll onto Backs
Knees to Chest
Windshield Wiper
Transition back to sitting
Paschimottansana with Blanket and Strap Play
(Emphasis on tailbone awareness and Breath Direction)
Revolving Head to Knee Pose
Paschimottanasna with Blanket and Strap Play
Supported Heart Opener with Bolster
Savasana
Opening
Supine
Low Back and Sacrum Awareness with position of legs
Breath Awareness -- drawing breath down
Hamstring Stretching with Strap
Transition to Standing
Standing Forward Fold
Side Stretch
Spring Training Arm Circles
Shoulder and Chest Opening with Strap
Forward Fold
Squat
Transition to Wall
(Start to bring more attention to breathing down front and back of body)
Splat
Right Angle
Wall Lunge
Right Angle
Parsvottanasana Variation with Breath Work
Warrior 3 Variation
Standing Forward Fold
Squat
Roll up to Standing
Parsvottanasana Variation with Breath Work
Warrior 3 Variation
Forward Fold
Sqaut
Roll onto Backs
Knees to Chest
Windshield Wiper
Transition back to sitting
Paschimottansana with Blanket and Strap Play
(Emphasis on tailbone awareness and Breath Direction)
Revolving Head to Knee Pose
Paschimottanasna with Blanket and Strap Play
Supported Heart Opener with Bolster
Savasana
Saturday, February 23, 2008
Stiff White Guys, Saturday, 10:45am
15 Peeps
Supine
Low Back Awareness
Tailbone Awareness with little Dog and Cat Tilts
Hamstring Stretch with Strap
Transition to All Fours
Cat/Cow
Childs
Half Dog
Rounded Back
Plank
Dog
Childs
Plank
Dog
Uttanasana
Side Stretch with Awareness on Effort and Ease
Hottie Side Stretch
Dangling Forward Fold
Transition to the Wall
Splat Pose
Right Angle Pose
Wall Lunge
Right Angle Pose
Breath Awareness to Front and Back of Body
Splat
Right Angle Pose
Parsvottanasana Variation
Warrior 3 Variation
Forward Fold
Malasana
Repeat
Sun Salute to Low Lunge (Both Sides)
Childs
Transition onto Bellies
Sphinx with Breath Awareness 2x
Childs Pose
Transition onto Backs
Bridge Pose 2x
Eye of the Needle Stretch with Tailbone Play
Legs up the Wall
Savasana
Supine
Low Back Awareness
Tailbone Awareness with little Dog and Cat Tilts
Hamstring Stretch with Strap
Transition to All Fours
Cat/Cow
Childs
Half Dog
Rounded Back
Plank
Dog
Childs
Plank
Dog
Uttanasana
Side Stretch with Awareness on Effort and Ease
Hottie Side Stretch
Dangling Forward Fold
Transition to the Wall
Splat Pose
Right Angle Pose
Wall Lunge
Right Angle Pose
Breath Awareness to Front and Back of Body
Splat
Right Angle Pose
Parsvottanasana Variation
Warrior 3 Variation
Forward Fold
Malasana
Repeat
Sun Salute to Low Lunge (Both Sides)
Childs
Transition onto Bellies
Sphinx with Breath Awareness 2x
Childs Pose
Transition onto Backs
Bridge Pose 2x
Eye of the Needle Stretch with Tailbone Play
Legs up the Wall
Savasana
Soft Vinyasa Saturday @ 9am
22 Peeps
Studio was cold. Several new people. Yolanda observing.
My "boyfriend" from Sutra class showed up which made me a little nervous for a moment.
Used the theme of Yolanda's just getting out of Teacher Training as the jumping board for the talking points. Theme of "Looking" instead of "Fixing".
Tibetan 4 Part Breath Warm up
Arm Channels, Chest Pounding, Arm Extension Prana Exercise
1/4 Suns
Twisting Lunge Salute without the Plank/Cobra
Both Sides
Interlaced Finger Side Stretch
Shoulder Rotation Awareness (Swamp Monster/Cactus Arms)
Interlaced Fingers Behind Back Forward Fold
Squat
Roll up to Standing
(Repeat with opposite Grip and to Other side)
Sequence 1
Salutation to Twisting Lunge
Warrior 1 with Swamp Monster
Low Lunge
Vinyasa 1
Dog
Plank
Locust
Rocket Cat
Dog
Uttanasana
Complete Sun To Standing
Repeat Sequence 1
Repeat Vinyasa 1
Rest in Childs after Vinyasa 1 and breath into back of body
Plank
Dog
Uttanasana
Complete Sun to Standing
Breath Awareness
(front and back of body)
Sequence 2
Sun to Warrior 1 with Swamp Monster
Parsvottanasna
Warrior 3
Standing Splits
Pigeon
Dog
Vinaysa 2
Plank
Sphinx
Rocket Cat
Plank
Dog
Uttanasnaa
Complete Sun to Standing
Repeat Sequence 2
Vinyasa 3
Round to Humpback Plank
Dog
Round to Cobra
Rocket Cat
Plank
Dog
Repeat Vinyasa 3
Childs Pose
Release onto Back and Rest
Roll up to Sitting
Revolving Head to Knee Pose
Uppavista Konasana
Freeform
Savasana
Studio was cold. Several new people. Yolanda observing.
My "boyfriend" from Sutra class showed up which made me a little nervous for a moment.
Used the theme of Yolanda's just getting out of Teacher Training as the jumping board for the talking points. Theme of "Looking" instead of "Fixing".
Tibetan 4 Part Breath Warm up
Arm Channels, Chest Pounding, Arm Extension Prana Exercise
1/4 Suns
Twisting Lunge Salute without the Plank/Cobra
Both Sides
Interlaced Finger Side Stretch
Shoulder Rotation Awareness (Swamp Monster/Cactus Arms)
Interlaced Fingers Behind Back Forward Fold
Squat
Roll up to Standing
(Repeat with opposite Grip and to Other side)
Sequence 1
Salutation to Twisting Lunge
Warrior 1 with Swamp Monster
Low Lunge
Vinyasa 1
Dog
Plank
Locust
Rocket Cat
Dog
Uttanasana
Complete Sun To Standing
Repeat Sequence 1
Repeat Vinyasa 1
Rest in Childs after Vinyasa 1 and breath into back of body
Plank
Dog
Uttanasana
Complete Sun to Standing
Breath Awareness
(front and back of body)
Sequence 2
Sun to Warrior 1 with Swamp Monster
Parsvottanasna
Warrior 3
Standing Splits
Pigeon
Dog
Vinaysa 2
Plank
Sphinx
Rocket Cat
Plank
Dog
Uttanasnaa
Complete Sun to Standing
Repeat Sequence 2
Vinyasa 3
Round to Humpback Plank
Dog
Round to Cobra
Rocket Cat
Plank
Dog
Repeat Vinyasa 3
Childs Pose
Release onto Back and Rest
Roll up to Sitting
Revolving Head to Knee Pose
Uppavista Konasana
Freeform
Savasana
Thursday, February 21, 2008
Third Chapter of the Sutras
I have had the delightful opportunity to be in Sutra School up at Krotona with Ravi Ravindra over the last two weeks. His presentation of Chapter 1 and 2 have been thoughtful, patient, insightful and poetic. I have felt in sync with his understanding and he has offered new ideas for me to play with.
He is a wonderful teacher and I would study with him again. But as with most Sutra classes, when we get to Chapter 3, the energy flattens. I have yet to meet a sutra scholar who has direct experience with the states of consciousness and resulting powers discussed in Chapter 3. And without intamite experience, the presentation loses it's luster.
We cannot teach what we do not know. And while the technical discussion is interesting and the speculation curious, when the waters do not flow the thirst is noticeable.
He is a wonderful teacher and I would study with him again. But as with most Sutra classes, when we get to Chapter 3, the energy flattens. I have yet to meet a sutra scholar who has direct experience with the states of consciousness and resulting powers discussed in Chapter 3. And without intamite experience, the presentation loses it's luster.
We cannot teach what we do not know. And while the technical discussion is interesting and the speculation curious, when the waters do not flow the thirst is noticeable.
Wednesday, February 20, 2008
Help of Ojai, Wednesday 1:30
First Class of 6 Week Series.
25 are signed up.
We had about 20 show up.
I had 4 assistants and 3 Observers from the Training 2 weeks ago.
Turns out, wherever the Ladies of Lulu's are, joy and happiness are. This was the best class at Help ever for me. Fun, light, effective. With so many angels watching and caring, the class felt safe and protected.
Opening
Supine.
Play with 2 Supine Positions:
Knees Bent, Feet Wide, Knees Falling Together
vs. Feet together, knees Wide
Point: I like to encourage the students to be responsible for how they are feeling. By starting with an early easy way of checking in with the low back and making a decision it helps establish autonomy.
Apanasana
Hamstring Stretch with Strap
Transition to Standing
Get Chairs.
Tadasana.
Sit on Chairs and Rub Feet to Awaken.
In between Sides, Stand Tadasana and Compare.
Baseball Season Shoulder Rotation Stretch
Swamp Monster and Cactus
1/4 Suns
Forward Fold on Chair
Standing Hip Opener on Chairs
Little Tree
Seated Spinal Twist
Savasana with Legs on Chair
Quiet Sit
Homework: I made a Foot Reflexology Chart and Assigned the homework of rubbing their feet and practicing Tadasana and grounding.
25 are signed up.
We had about 20 show up.
I had 4 assistants and 3 Observers from the Training 2 weeks ago.
Turns out, wherever the Ladies of Lulu's are, joy and happiness are. This was the best class at Help ever for me. Fun, light, effective. With so many angels watching and caring, the class felt safe and protected.
Opening
Supine.
Play with 2 Supine Positions:
Knees Bent, Feet Wide, Knees Falling Together
vs. Feet together, knees Wide
Point: I like to encourage the students to be responsible for how they are feeling. By starting with an early easy way of checking in with the low back and making a decision it helps establish autonomy.
Apanasana
Hamstring Stretch with Strap
Transition to Standing
Get Chairs.
Tadasana.
Sit on Chairs and Rub Feet to Awaken.
In between Sides, Stand Tadasana and Compare.
Baseball Season Shoulder Rotation Stretch
Swamp Monster and Cactus
1/4 Suns
Forward Fold on Chair
Standing Hip Opener on Chairs
Little Tree
Seated Spinal Twist
Savasana with Legs on Chair
Quiet Sit
Homework: I made a Foot Reflexology Chart and Assigned the homework of rubbing their feet and practicing Tadasana and grounding.
Sweet Vinyasa, Wednesday @ 8:30am
17 Peeps
Mostly Regular, 2 New.
Similar to Monday Morning. The Focus is Breathing Down the Front or Back of the Body and feeling the anatomical and energetic effects. I am driven lately to connect myself and the peeps with how to focus and direct the prana throughout the body. So we are playing with exploring back and the front of the body this week.
The taking points revolve around the the physiology of the breath, investigating the unknown and relaxing.
Opening
Supine with Tailbone and Breath Awareness
Roll to Squat
Standing Forward Fold
Roll up to Standing
Breathing Room
Interlaced Finger Side Stretch
Shoulder Rotation Awareness (Swamp Monster and Cactus)
Interlaced Finger Forward Fold
Squat
Roll up to standing
Repeat Other side and with Opposite Finger
Breath Awareness, front and back
Emphasis on understanding that we can move from the skeleton, from the muscles, and from the breath/prana to create a similar effect.
1/4 Sun Salutes
Sequence 1
1/2 Salute to
Twisting Lunge
Warrior 1 with Swamp Monster and Cactus
Low Lunge
Pyramid Variation
Vinyasa 1
Down Dog
Plank
Locust 1 x 2
Rocket Cat
Dog
Transition to Uttanasana
Complete Sun to Standing
Repeat Sequence 1
Vinyasa 2
Dog
Roll into Rounded Plank
Dog
Roll into Cobra
Rocket Cat
Plank
Dog
Sequence 2
From Dog
Warrior 1 with Swamp Monster
Parsvottanasana
Warrior 3 Variation
Standing Splits
Pigeon
Revolved Dog
Vinyasa 3
Dog
Roll into Upward Facing Dog
Roll back to Downward Facing Dog
Repeat Sequence 2
Repeat Vinyasa 3
Rest Childs
Transition to a Seat
Twisting Head to Knee Pose with Tailbone Play
Both Sides
Uppavista Konasana
Transition onto Backs
Easy Spinal Twist
Freeform
Savasana
Mostly Regular, 2 New.
Similar to Monday Morning. The Focus is Breathing Down the Front or Back of the Body and feeling the anatomical and energetic effects. I am driven lately to connect myself and the peeps with how to focus and direct the prana throughout the body. So we are playing with exploring back and the front of the body this week.
The taking points revolve around the the physiology of the breath, investigating the unknown and relaxing.
Opening
Supine with Tailbone and Breath Awareness
Roll to Squat
Standing Forward Fold
Roll up to Standing
Breathing Room
Interlaced Finger Side Stretch
Shoulder Rotation Awareness (Swamp Monster and Cactus)
Interlaced Finger Forward Fold
Squat
Roll up to standing
Repeat Other side and with Opposite Finger
Breath Awareness, front and back
Emphasis on understanding that we can move from the skeleton, from the muscles, and from the breath/prana to create a similar effect.
1/4 Sun Salutes
Sequence 1
1/2 Salute to
Twisting Lunge
Warrior 1 with Swamp Monster and Cactus
Low Lunge
Pyramid Variation
Vinyasa 1
Down Dog
Plank
Locust 1 x 2
Rocket Cat
Dog
Transition to Uttanasana
Complete Sun to Standing
Repeat Sequence 1
Vinyasa 2
Dog
Roll into Rounded Plank
Dog
Roll into Cobra
Rocket Cat
Plank
Dog
Sequence 2
From Dog
Warrior 1 with Swamp Monster
Parsvottanasana
Warrior 3 Variation
Standing Splits
Pigeon
Revolved Dog
Vinyasa 3
Dog
Roll into Upward Facing Dog
Roll back to Downward Facing Dog
Repeat Sequence 2
Repeat Vinyasa 3
Rest Childs
Transition to a Seat
Twisting Head to Knee Pose with Tailbone Play
Both Sides
Uppavista Konasana
Transition onto Backs
Easy Spinal Twist
Freeform
Savasana
Sweet Vinyasa, Monday @ 8:30am
20 Peeps
Mostly Regular
The Focus is Breathing Down the Front or Back of the Body and feeling the anatomical and energetic effects. I am driven lately to connect myself and the peeps with how to focus and direct the prana throughout the body. So we are playing with exploring back and the front of the body this week.
The taking points revolve around the the physiology of the breath, investigating the unknown and relaxing.
Opening
Supine with Tailbone and Breath Awareness
Roll to Squat
Standing Forward Fold
Roll up to Standing
Breathing Room
Interlaced Finger Side Stretch
Shoulder Rotation Awareness (Swamp Monster and Cactus)
Interlaced Finger Forward Fold
Squat
Roll up to standing
Repeat Other side and with Opposite Finger
Breath Awareness, front and back
Emphasis on understanding that we can move from the skeleton, from the muscles, and from the breath/prana to create a similar effect.
1/4 Sun Salutes
Sequence 1
1/2 Salute to
Twisting Lunge
Warrior 1 with Swamp Monster and Cactus
Low Lunge
Pyramid Variation
Vinyasa 1
Down Dog
Plank
Locust 1 x 2
Rocket Cat
Dog
Transition to Uttanasana
Complete Sun to Standing
Repeat Sequence 1
Vinyasa 2
Dog
Roll into Rounded Plank
Dog
Roll into Cobra
Rocket Cat
Plank
Dog
Sequence 2
From Dog
Warrior 1 with Swamp Monster
Parsvottanasana
Warrior 3 Variation
Standing Splits
Pigeon
Revolved Dog
Vinyasa 3
Dog
Roll into Upward Facing Dog
Roll back to Downward Facing Dog
Repeat Sequence 2
Repeat Vinyasa 3
Rest Childs
Transition onto Backs
Bridge Pose
Wheel Pose
Rest
Cool Down
Eye of Needle with Tailbone Work
Eagle Twist
Knees to Chest/Happy Baby
Freeform
Savasana
Mostly Regular
The Focus is Breathing Down the Front or Back of the Body and feeling the anatomical and energetic effects. I am driven lately to connect myself and the peeps with how to focus and direct the prana throughout the body. So we are playing with exploring back and the front of the body this week.
The taking points revolve around the the physiology of the breath, investigating the unknown and relaxing.
Opening
Supine with Tailbone and Breath Awareness
Roll to Squat
Standing Forward Fold
Roll up to Standing
Breathing Room
Interlaced Finger Side Stretch
Shoulder Rotation Awareness (Swamp Monster and Cactus)
Interlaced Finger Forward Fold
Squat
Roll up to standing
Repeat Other side and with Opposite Finger
Breath Awareness, front and back
Emphasis on understanding that we can move from the skeleton, from the muscles, and from the breath/prana to create a similar effect.
1/4 Sun Salutes
Sequence 1
1/2 Salute to
Twisting Lunge
Warrior 1 with Swamp Monster and Cactus
Low Lunge
Pyramid Variation
Vinyasa 1
Down Dog
Plank
Locust 1 x 2
Rocket Cat
Dog
Transition to Uttanasana
Complete Sun to Standing
Repeat Sequence 1
Vinyasa 2
Dog
Roll into Rounded Plank
Dog
Roll into Cobra
Rocket Cat
Plank
Dog
Sequence 2
From Dog
Warrior 1 with Swamp Monster
Parsvottanasana
Warrior 3 Variation
Standing Splits
Pigeon
Revolved Dog
Vinyasa 3
Dog
Roll into Upward Facing Dog
Roll back to Downward Facing Dog
Repeat Sequence 2
Repeat Vinyasa 3
Rest Childs
Transition onto Backs
Bridge Pose
Wheel Pose
Rest
Cool Down
Eye of Needle with Tailbone Work
Eagle Twist
Knees to Chest/Happy Baby
Freeform
Savasana
1:1 Monday, February 18
Client: Same heavy woman, smoker. This is our 3rd session.
She arrived and announced that she had lost 4 pounds since we started. That she notices that her diet has changed and she feels better than ever. As I have mentioned, this has become my favorite client. She reminds me of the magic of yoga. I was inspired to share aspects of the sequence that Tucker had taught us during the "Yoga for Life" Training.
We work together for 90 minutes.
Opening
Supine
Tailbone Movement and Breath Awareness
Hamstring Stretching with Strap
Transition to Standing
Breath Awareness
(Emphasis on learning how to bring the breath DOWN towards the sacrum)
Down Dog on Chair
1/4 Sun Salutations
Lunge Salutes with Chair
(This is vigourous. But herflexibility is strong and a little heat is good for a heavy set person).
She felt amazing after the sequence.
Standing Hip Openers with Chair
Shoulder Work at Wall
Standing Postures
Triangle at Wall with Chair Stage 1
Standing Forward Fold with Wall
Triangle at Wall with Chair Stage 2
Standing Forward Fold with Wall
Balance Play
Walking Balance
Side to Side Balance
Half Moon at Wall with Chair
Resting in between Sides
Spinal Twist in Chair 1
Forward Fold Between Legs
Spinal Twist in Chair 2
Forward Fold Between Legs
Transition to Floor
Windshield Wiper
Bridge 2 x
Legs on Chair
Savasana
She arrived and announced that she had lost 4 pounds since we started. That she notices that her diet has changed and she feels better than ever. As I have mentioned, this has become my favorite client. She reminds me of the magic of yoga. I was inspired to share aspects of the sequence that Tucker had taught us during the "Yoga for Life" Training.
We work together for 90 minutes.
Opening
Supine
Tailbone Movement and Breath Awareness
Hamstring Stretching with Strap
Transition to Standing
Breath Awareness
(Emphasis on learning how to bring the breath DOWN towards the sacrum)
Down Dog on Chair
1/4 Sun Salutations
Lunge Salutes with Chair
(This is vigourous. But herflexibility is strong and a little heat is good for a heavy set person).
She felt amazing after the sequence.
Standing Hip Openers with Chair
Shoulder Work at Wall
Standing Postures
Triangle at Wall with Chair Stage 1
Standing Forward Fold with Wall
Triangle at Wall with Chair Stage 2
Standing Forward Fold with Wall
Balance Play
Walking Balance
Side to Side Balance
Half Moon at Wall with Chair
Resting in between Sides
Spinal Twist in Chair 1
Forward Fold Between Legs
Spinal Twist in Chair 2
Forward Fold Between Legs
Transition to Floor
Windshield Wiper
Bridge 2 x
Legs on Chair
Savasana
1:1 Monday, February 18
Client: 81 Year Old Man
Osteoarthritis in feet, hands and hips, Replaced Hip, Prostrate Cancer
Wicked Lively Spirit
Client lives out of town and comes into Ojai every so often for 3 weeks. We have worked together before and he has been doing the sequences I gave him.
Getting up and down off the floor is an effort. We practice it sometimes, but today we stayed standing and sitting in a chair. Also today, I pushed him a little farther and he loved it. Super Fun. He did great. We work together for an hour.
Opener
Started with him sitting in a chair.
I rubbed his feet, opening up the Sen Lines and Awakening the Nerves in the Feet.
As I worked on his feet we caught up on how he has been and what is happening.
Down Dog on the Chair 2x
1/4 Sun Salutes to
Lunge Salutes with the Chair
Standing Hip Opener on a Chair
Shoulder Openers at Wall
Standing Poses
Triangle Against Wall with Chair Stage 1
Standing Forward Fold with butt on Wall
Triangle Against Wall with Chair Stage 2
Standing Forward Fold with butt on Wall
Balance Poses
Walking Balance Sequence (He has been practicing and takes it all the way to Warrior 3 now)
Side to Side Balance Sequence
Cool Down
Spinal Twist 1 in Chair
Forward Fold in Chair
Spinal Twist 2 in Chair
Forward Fold in Chair
Seated Meditation in Chair
Osteoarthritis in feet, hands and hips, Replaced Hip, Prostrate Cancer
Wicked Lively Spirit
Client lives out of town and comes into Ojai every so often for 3 weeks. We have worked together before and he has been doing the sequences I gave him.
Getting up and down off the floor is an effort. We practice it sometimes, but today we stayed standing and sitting in a chair. Also today, I pushed him a little farther and he loved it. Super Fun. He did great. We work together for an hour.
Opener
Started with him sitting in a chair.
I rubbed his feet, opening up the Sen Lines and Awakening the Nerves in the Feet.
As I worked on his feet we caught up on how he has been and what is happening.
Down Dog on the Chair 2x
1/4 Sun Salutes to
Lunge Salutes with the Chair
Standing Hip Opener on a Chair
Shoulder Openers at Wall
Standing Poses
Triangle Against Wall with Chair Stage 1
Standing Forward Fold with butt on Wall
Triangle Against Wall with Chair Stage 2
Standing Forward Fold with butt on Wall
Balance Poses
Walking Balance Sequence (He has been practicing and takes it all the way to Warrior 3 now)
Side to Side Balance Sequence
Cool Down
Spinal Twist 1 in Chair
Forward Fold in Chair
Spinal Twist 2 in Chair
Forward Fold in Chair
Seated Meditation in Chair
Thursday, February 14, 2008
Planning Help of Ojai
I get to teach a 6 week course at Help of Ojai
Because of the Training, I have lots of asssitants.
It will start out at 25 peeps.
The classes at Help always dwindle, so we will see how many we have at the end.
Unlike my regular classes, I am thinking about what I will teach.
I really want to share how to move the Prana without moving.
I am not totally sure how to teach this, so I look forward to finding out.
Think I will have the class exploring standing on the feet without rubbing them and then with rubbing them. This will be easy to do from the chair.
I will explore easy ways to experience their own prana/chi.
Effort and Ease Play
Lots of Balance and front body work.
I am excited.
Because of the Training, I have lots of asssitants.
It will start out at 25 peeps.
The classes at Help always dwindle, so we will see how many we have at the end.
Unlike my regular classes, I am thinking about what I will teach.
I really want to share how to move the Prana without moving.
I am not totally sure how to teach this, so I look forward to finding out.
Think I will have the class exploring standing on the feet without rubbing them and then with rubbing them. This will be easy to do from the chair.
I will explore easy ways to experience their own prana/chi.
Effort and Ease Play
Lots of Balance and front body work.
I am excited.
Wednesday, February 13, 2008
Yoga Basics, Wednesday @ 5:15pm
13 Peeps
2 New Peeps
A question about the breath inspired the class and focus.
Opening
Passive Heart and Rib Opener over Bolster to create Breathing Room
Cross Legged Forward Fold
Chest Press
Switch Legs and Repeat
Sqaut
Dangling Forward Fold
Roll up to Standing
Side Waist Stretch
Forward Fold
Breath Awareness Focusing on Using the Primary Muscles of Respiration
1/4 Suns
1/2 Suns
2 Rounds Easy Lunge Salutes
Childs Pose
Sphinx
Locust 2
Childs
Roll to Sitting
Transition onto Backs
Bridge 2x
Hip Rotation awareness
Eye of Needle with Rolling
Hamstring Stretch
Rest and Switch Sides
Easy Spinal Twist
Knees to Chest
Savasana
2 New Peeps
A question about the breath inspired the class and focus.
Opening
Passive Heart and Rib Opener over Bolster to create Breathing Room
Cross Legged Forward Fold
Chest Press
Switch Legs and Repeat
Sqaut
Dangling Forward Fold
Roll up to Standing
Side Waist Stretch
Forward Fold
Breath Awareness Focusing on Using the Primary Muscles of Respiration
1/4 Suns
1/2 Suns
2 Rounds Easy Lunge Salutes
Childs Pose
Sphinx
Locust 2
Childs
Roll to Sitting
Transition onto Backs
Bridge 2x
Hip Rotation awareness
Eye of Needle with Rolling
Hamstring Stretch
Rest and Switch Sides
Easy Spinal Twist
Knees to Chest
Savasana
Help of Ojai, Wednesday 1:30
Tucker taught today's class.
She worked them hard!
I teach the next series, so I was sure to be there today to assist.
Virasana on block
Shoulder Stretch
Twist
Supine with Strap Leg Core Work
Supine Heart Opener
Seated Pin Up Pose Twist
Transition to Standing
Standing Forward Fold on Chairs with Head on Chairs
Triangle and Twisting Triangle on Chairs
Sit on Chair and Fold Forward
Repeat Triangle and Twisting Triangle on Chair with Block
Seated Spinal Twist in Chair
Forward Fold
Savasana with legs on chair
She worked them hard!
I teach the next series, so I was sure to be there today to assist.
Virasana on block
Shoulder Stretch
Twist
Supine with Strap Leg Core Work
Supine Heart Opener
Seated Pin Up Pose Twist
Transition to Standing
Standing Forward Fold on Chairs with Head on Chairs
Triangle and Twisting Triangle on Chairs
Sit on Chair and Fold Forward
Repeat Triangle and Twisting Triangle on Chair with Block
Seated Spinal Twist in Chair
Forward Fold
Savasana with legs on chair
Sweet Vinyasa, Wednesday @ 8:30am
14 Peeps
Opening
Cross Legged Shin to Shin or Box
Forward Fold
Backwards Chest Press
Switch Legs and Repeat
Transition to all Fours
Cat/Cow Barrel Rolls
Childs
Half Dog
Rounded Back
Plank
Downward Facing Dog
Step Forward
Dangling Forward Fold
Roll up to Standing
Interlaced Finger Shoulder Stretch
Shoulder Rotation Awareness (Swamp Monster and Cactus)
Interlaced Fingers Behind Back Forward Fold
Squat
Roll up to Standing
Repeat Other side with Opposite Grip
Breath Awareness
1/4 Suns
1/2 Suns
Sequence 1
Twisting Lunge
Warrior 1 with Swap Monster and Cactus
Low Lunge
Vinyasa 1
Down Dog
Plank
Locust 1
Rocket Cat
Plank
Dog
Step Forward
Complete Sun to Standing
Repeat Sequence 1
Repeat Vinaysa 1
Transition to Childs
Sequence 2
Down Dog
Leg up and Through
Warrior 1 with Swamp Monster to Cactus
Parsvottanasana with play towards reverse prayer
Warrior 3
Pigeon
Revolved Dog
Vinyasa 2
Roll into Hump Backed Plank
Down Dog
Roll into Upward Facing Dog
Roll back to Downward Facing Dog
Repeat Sequence 2
Repeat Vinyasa 2
Side Plank with Swamp Monster
Both Sides
Childs
Roll to a seat.
Revolving Head to Knee Pose with Tailbone Play
Uppavista Konasana
Freeform
Savasana
Opening
Cross Legged Shin to Shin or Box
Forward Fold
Backwards Chest Press
Switch Legs and Repeat
Transition to all Fours
Cat/Cow Barrel Rolls
Childs
Half Dog
Rounded Back
Plank
Downward Facing Dog
Step Forward
Dangling Forward Fold
Roll up to Standing
Interlaced Finger Shoulder Stretch
Shoulder Rotation Awareness (Swamp Monster and Cactus)
Interlaced Fingers Behind Back Forward Fold
Squat
Roll up to Standing
Repeat Other side with Opposite Grip
Breath Awareness
1/4 Suns
1/2 Suns
Sequence 1
Twisting Lunge
Warrior 1 with Swap Monster and Cactus
Low Lunge
Vinyasa 1
Down Dog
Plank
Locust 1
Rocket Cat
Plank
Dog
Step Forward
Complete Sun to Standing
Repeat Sequence 1
Repeat Vinaysa 1
Transition to Childs
Sequence 2
Down Dog
Leg up and Through
Warrior 1 with Swamp Monster to Cactus
Parsvottanasana with play towards reverse prayer
Warrior 3
Pigeon
Revolved Dog
Vinyasa 2
Roll into Hump Backed Plank
Down Dog
Roll into Upward Facing Dog
Roll back to Downward Facing Dog
Repeat Sequence 2
Repeat Vinyasa 2
Side Plank with Swamp Monster
Both Sides
Childs
Roll to a seat.
Revolving Head to Knee Pose with Tailbone Play
Uppavista Konasana
Freeform
Savasana
Monday, February 11, 2008
Yoga Basics, Monday @ 5:15pm
7 Peeps
1 new peep
Opening
Supine
Apanasana
Hamstring Stretching with Strap
Tailbone Work (bridge to underwear model pose)
Transition All Fours
Cat/Cow
Childs
Half Dog
Rounded Back
Plank
Dog
Step Forward
Uttanasana
Roll up to Standing
Interlaced Finger Side Stretch to Left
Shoulder Rotation Awareness (Swamp Monster and Cactus)
Interlaced Fingers Behind Back Forward Fold
Squat
Uttanasana
Roll up to Standing
Repeat Other Side
Breath Awareness
Drawing breath down vs drawing breath up
1/4 Suns
1/2 Suns
Standing Pose Sequence
Parsvottanasana Extension
Arms Clasped at Forearm Play
Warrior 3 Prep Stance
Both Sides
Release Back in Dangling Forward Fold
Parsvottanasana with Reverse Prayer or Forearm Clasp
Parsvottanasana Extension
Baby Warrior 3
Both Sides
Release Release Back in Dangling Forward Fold
Parsvottanasana Extension
Warrior 3 with Arms Alternates
Both Sides
Release Release Back in Dangling Forward Fold
Squat
Transition to Floor
Lie Supine
Eye of the Needle Sequence with Tailbone Work
Supine Frog
Roll to Sitting
Frog
(with knees wide on 2 blankets)
Tailbone Awareness in 4 directions
Childs Pose
Paschimottanasana with Blanket and Strap
Tailbone Awareness and Play with Architecture of Inhale and Exhale
Revolving Head to Knee Pose with Tailbone and Rolling
Uppavista Konasana
Supine Supported Baddha Konasana
Savasana with Support
Sit
1 new peep
Opening
Supine
Apanasana
Hamstring Stretching with Strap
Tailbone Work (bridge to underwear model pose)
Transition All Fours
Cat/Cow
Childs
Half Dog
Rounded Back
Plank
Dog
Step Forward
Uttanasana
Roll up to Standing
Interlaced Finger Side Stretch to Left
Shoulder Rotation Awareness (Swamp Monster and Cactus)
Interlaced Fingers Behind Back Forward Fold
Squat
Uttanasana
Roll up to Standing
Repeat Other Side
Breath Awareness
Drawing breath down vs drawing breath up
1/4 Suns
1/2 Suns
Standing Pose Sequence
Parsvottanasana Extension
Arms Clasped at Forearm Play
Warrior 3 Prep Stance
Both Sides
Release Back in Dangling Forward Fold
Parsvottanasana with Reverse Prayer or Forearm Clasp
Parsvottanasana Extension
Baby Warrior 3
Both Sides
Release Release Back in Dangling Forward Fold
Parsvottanasana Extension
Warrior 3 with Arms Alternates
Both Sides
Release Release Back in Dangling Forward Fold
Squat
Transition to Floor
Lie Supine
Eye of the Needle Sequence with Tailbone Work
Supine Frog
Roll to Sitting
Frog
(with knees wide on 2 blankets)
Tailbone Awareness in 4 directions
Childs Pose
Paschimottanasana with Blanket and Strap
Tailbone Awareness and Play with Architecture of Inhale and Exhale
Revolving Head to Knee Pose with Tailbone and Rolling
Uppavista Konasana
Supine Supported Baddha Konasana
Savasana with Support
Sit
Second 1:1 Monday, February 11
Usually I do not do two privates in a day. But today was an exception.
Client: 68 year old man who has been doing yoga regurally for about 10 years. He has been coming to Lulu's for about 3 years. In the last 3 months, however, the pain in his hips and neck from osteoarthirits is making it difficult for him to do all the moves he used to. He talked me through some of the problem areas. As always, I feel like I have gotten "the teachings" just in time as Tucker and I just finished leading the "Yoga For Life" Teacher Training.
Today's session felt like an assessment. We did a bunch of stuff for me to understand more deeply what the roots of the problems are, but I did not get a clear hit on a solution.
Here is what we did:
Spring Training Shoulder Circles
Around the Clock Shoulder Stretch @ Wall
Splat at Wall
Right Angle Pose
Wall Lunge
Warrior 1 @ Wall
Triangle at Wall (top arm with bent elbow, gaze @ earth so as not to aggrevate neck pain)
Neck Stretches
Wise Guy and Side and Forward
Neck Extenstion and Turning Work
Locust Work
Eye of Needle at Wall
Hamstring Stretching
Restorative Block behind Heart Pose
Neck Roll
Savasana
Sit
My plan is to develop some sequences for him. In the meantime, we agreed that he would add the shoulder work and neck work to his current routine and see how it felt.
Client: 68 year old man who has been doing yoga regurally for about 10 years. He has been coming to Lulu's for about 3 years. In the last 3 months, however, the pain in his hips and neck from osteoarthirits is making it difficult for him to do all the moves he used to. He talked me through some of the problem areas. As always, I feel like I have gotten "the teachings" just in time as Tucker and I just finished leading the "Yoga For Life" Teacher Training.
Today's session felt like an assessment. We did a bunch of stuff for me to understand more deeply what the roots of the problems are, but I did not get a clear hit on a solution.
Here is what we did:
Spring Training Shoulder Circles
Around the Clock Shoulder Stretch @ Wall
Splat at Wall
Right Angle Pose
Wall Lunge
Warrior 1 @ Wall
Triangle at Wall (top arm with bent elbow, gaze @ earth so as not to aggrevate neck pain)
Neck Stretches
Wise Guy and Side and Forward
Neck Extenstion and Turning Work
Locust Work
Eye of Needle at Wall
Hamstring Stretching
Restorative Block behind Heart Pose
Neck Roll
Savasana
Sit
My plan is to develop some sequences for him. In the meantime, we agreed that he would add the shoulder work and neck work to his current routine and see how it felt.
Yoga for Life Teacher Training, Day 4
Sunday was our last day of the training.
I discussed the Autonomic Nervous System and the Vagus Nerve.
Then we did a Partner Breathing Exercise.
Discussion of "Where to Go From Here" including a list of resources and contacts and more training options.
Tucker held a Discussion on Sequencing which took us into a practice.
We looked at how one might sequence a practice towards Half Moon Pose with Seniors.
Close
Graduation
I discussed the Autonomic Nervous System and the Vagus Nerve.
Then we did a Partner Breathing Exercise.
Discussion of "Where to Go From Here" including a list of resources and contacts and more training options.
Tucker held a Discussion on Sequencing which took us into a practice.
We looked at how one might sequence a practice towards Half Moon Pose with Seniors.
Close
Graduation
1:1 Monday, February 11
This is the third practice with the woman who first showed up on January 21.
She has become one of my most favorite clients. The work is so vivid immediately within her. And the joy the comes out of her is so real and clear.
Today we did this:
Started Supine
Apanasana
Hamstring and Inner Thigh Stretching with a Strap (Supine Hand to Big Toe Pose)
Tailbone Work with Baby Bridge Lifting and Rolling
(Her tailbone pops and cracks when we do this)
Transition to Standing
Spring Training Arm Circles
(Erich Schiffmann style)
Splat at Wall
Shoulder Rotation Awareness (Swmap Monster/Cactus Arms)
Several Shoulder Openers at Wall
Combined with Right Angle Pose at Wall
Triangle at Wall
3 times, increasing the difficulty each time
Forward Folds with Butt on Wall in between
Foot and Balance Work
Toe press and Point
Walking Balance Exercise
Side to Side Balance Exercise
Little Tree
(Her balance is 100 times more steady since the first session)
Breath Awareness
We spent a lot of time connecting the use of the diaphragm and belly with the breath
Ujayyi breathing
1/4 Suns
1/2 Suns
(Normally i put suns more towards the beginning of a practice, but wanted to create the breathing room with the side stretches and the concentration with the balance first today.)
Transition back to Floor
Paschimottanasna with Strap work and tailbone awareness. Play with strengthening the back and stretching it.
Pinup Pose Spinal Twist with Tailbone Awareness.
She is starting to develop a kyphotic curve in the back of her upper neck. So we worked with a restorative heart opener of a block under the shoulder blades for a bit.
For the last 10 minutes, I worked on her legs and feet with the thai yoga massage skills that I have recently learned.
Savasana
Quiet Sit.
She has become one of my most favorite clients. The work is so vivid immediately within her. And the joy the comes out of her is so real and clear.
Today we did this:
Started Supine
Apanasana
Hamstring and Inner Thigh Stretching with a Strap (Supine Hand to Big Toe Pose)
Tailbone Work with Baby Bridge Lifting and Rolling
(Her tailbone pops and cracks when we do this)
Transition to Standing
Spring Training Arm Circles
(Erich Schiffmann style)
Splat at Wall
Shoulder Rotation Awareness (Swmap Monster/Cactus Arms)
Several Shoulder Openers at Wall
Combined with Right Angle Pose at Wall
Triangle at Wall
3 times, increasing the difficulty each time
Forward Folds with Butt on Wall in between
Foot and Balance Work
Toe press and Point
Walking Balance Exercise
Side to Side Balance Exercise
Little Tree
(Her balance is 100 times more steady since the first session)
Breath Awareness
We spent a lot of time connecting the use of the diaphragm and belly with the breath
Ujayyi breathing
1/4 Suns
1/2 Suns
(Normally i put suns more towards the beginning of a practice, but wanted to create the breathing room with the side stretches and the concentration with the balance first today.)
Transition back to Floor
Paschimottanasna with Strap work and tailbone awareness. Play with strengthening the back and stretching it.
Pinup Pose Spinal Twist with Tailbone Awareness.
She is starting to develop a kyphotic curve in the back of her upper neck. So we worked with a restorative heart opener of a block under the shoulder blades for a bit.
For the last 10 minutes, I worked on her legs and feet with the thai yoga massage skills that I have recently learned.
Savasana
Quiet Sit.
Sweet Vinyasa, Monday @ 8:30am
17 Peeps
1 Out of Towner
Mix of Regulars
Opening
Cross Legged Seat or Box
Forward Fold
Backwards Chest Press
Switch Legs and Repeat Other Side
Transition onto All Fours
Cat/Cow
Childs
1/2 Dog
Rounded Back
Plank
Dog
Step Forward
Uttanasana
Roll Up to Standing
Interlaced Finger Side Stretch to Right
Shoulder Rotation Awareness (swamp monster and cactus)
Interlaced Hands behind Back Forward Fold
Squat
Roll up to Standing
Repeat Other Side with Opposite Grip
1/4 Suns
Sequence 1
Sun Salutation to
Twisting Lunge
Warrior 1 Swamp Monster Dance
Low Lunge
Vinaysa 1
Downward Facing Dog
Plank
Locust 1 with arms alongside body
Windshield Wiper Legs
Rocket Cat
Plank
Dog
Step Forward to Uttanasana
Complete Sun To Standing
Repeat Sequence 1
Repeat Vinaysa 1 but offering Locust 2 with hands interlaced behind back
Rest in Childs before moving to Sequence 2
Sequence 2
From Dog
Left Leg High, Open and eventually through to lunge
Warrior 1 Swamp Monster
Parsvottanasana with Reverse Prayer Breakdown
Warrior 3 with Hands at Heart
Standing Splits
Pigeon
Revolved Dog
Dog
Vinyasa 2
Hump Back Plank Play
Roll into Cobra
Land, Windshield Wiper Legs
Rocket Cat
Plank
Dog
Repeat Sequence 2
Repeat Vinaysa 2
But After Cobra, land on belly and rest
Dhanurasana 2x
Rocket Cat
Childs Pose
Ardha Matseyandrasana (Half Lord of the Fishes Spinal Twist)
Both Sides
Parvritta Janu Sirsasana (Revolving Head to Knee Pose)
Both Sides
Uppavista Konasana
Freeform
Savasana
1 Out of Towner
Mix of Regulars
Opening
Cross Legged Seat or Box
Forward Fold
Backwards Chest Press
Switch Legs and Repeat Other Side
Transition onto All Fours
Cat/Cow
Childs
1/2 Dog
Rounded Back
Plank
Dog
Step Forward
Uttanasana
Roll Up to Standing
Interlaced Finger Side Stretch to Right
Shoulder Rotation Awareness (swamp monster and cactus)
Interlaced Hands behind Back Forward Fold
Squat
Roll up to Standing
Repeat Other Side with Opposite Grip
1/4 Suns
Sequence 1
Sun Salutation to
Twisting Lunge
Warrior 1 Swamp Monster Dance
Low Lunge
Vinaysa 1
Downward Facing Dog
Plank
Locust 1 with arms alongside body
Windshield Wiper Legs
Rocket Cat
Plank
Dog
Step Forward to Uttanasana
Complete Sun To Standing
Repeat Sequence 1
Repeat Vinaysa 1 but offering Locust 2 with hands interlaced behind back
Rest in Childs before moving to Sequence 2
Sequence 2
From Dog
Left Leg High, Open and eventually through to lunge
Warrior 1 Swamp Monster
Parsvottanasana with Reverse Prayer Breakdown
Warrior 3 with Hands at Heart
Standing Splits
Pigeon
Revolved Dog
Dog
Vinyasa 2
Hump Back Plank Play
Roll into Cobra
Land, Windshield Wiper Legs
Rocket Cat
Plank
Dog
Repeat Sequence 2
Repeat Vinaysa 2
But After Cobra, land on belly and rest
Dhanurasana 2x
Rocket Cat
Childs Pose
Ardha Matseyandrasana (Half Lord of the Fishes Spinal Twist)
Both Sides
Parvritta Janu Sirsasana (Revolving Head to Knee Pose)
Both Sides
Uppavista Konasana
Freeform
Savasana
Saturday, February 9, 2008
Yoga for Life Teacher Training, Day 3
1:00 to 4:00pm
Centered in Restorative Baddha Konasana
Gathered Q and A
Logistical Info
Homework: Reading of the Hip Replacement Surgery Info
Moved to Practice
Hand and Shoulder Opening Work at the Wall
This is incredibly profound. Feeling into allowing the hand to melt against the was so deep for me. as we opened and relaxed the shoulder blades I could feel deep old holding. It was incredibly painful and all i was doing was relaxing.
Right Angle Pose
Emphasis on relaxing into hands instead of Pushing.
Chairs Against Wall
Down Dog/Lunge Sequence with Chairs
Practice Getting up and down off Floor
I was amazed at how hard it was to get up and down off the floor if you can't "spring up"
Twisting Triangle in Chair with Block
Forward Fold in Chair
Balance Foot Work
Restorative Inversion with Legs on Chair
Close.
Centered in Restorative Baddha Konasana
Gathered Q and A
Logistical Info
Homework: Reading of the Hip Replacement Surgery Info
Moved to Practice
Hand and Shoulder Opening Work at the Wall
This is incredibly profound. Feeling into allowing the hand to melt against the was so deep for me. as we opened and relaxed the shoulder blades I could feel deep old holding. It was incredibly painful and all i was doing was relaxing.
Right Angle Pose
Emphasis on relaxing into hands instead of Pushing.
Chairs Against Wall
Down Dog/Lunge Sequence with Chairs
Practice Getting up and down off Floor
I was amazed at how hard it was to get up and down off the floor if you can't "spring up"
Twisting Triangle in Chair with Block
Forward Fold in Chair
Balance Foot Work
Restorative Inversion with Legs on Chair
Close.
Stiff White Guys, Saturday, 10:45am
25 Peeps
Mix of Regulars and Trainees
Start Supine
Apanasana
Hamstring Stretch with Strap
Roll to Side and Press Up to All Fours
Cat/Cow
Childs
Half Dog
Rounded Back
Plank
Downward Facing Dog
Step Forward
Half Arch
Dangling Uttanasana
Sqaut
Uttanasana
Roll up to Standing
Side Stretch with emphasis on Effort/Ease
Both Sides
Dangling Forward Fold
Squat
Dangling Forward Fold
Roll Up to Standing
1/4 Suns
1/2 Suns
Easy Warrior 3 Sequence
Parsvottanasana Stance with extended Arms both Sides
Dangling Forward Fold
Parsvottanasana Stance with Hands clasping Forearms Behind Back, focus on lengthinging, not folding forward
Release towards Warrior 3 Prep
Dangling Forward Fold
Parsvottanasana Stance to Warrior 3
Both Sides
Dangling Forward Fold
Sqaut
Transition onto Backs
Windshield Wiper
Bridge Pose 2 x
Eye of the Needle Both Sides
Easy Spinal Twist Both Sides
Knees to Chest
Savasana
Mix of Regulars and Trainees
Start Supine
Apanasana
Hamstring Stretch with Strap
Roll to Side and Press Up to All Fours
Cat/Cow
Childs
Half Dog
Rounded Back
Plank
Downward Facing Dog
Step Forward
Half Arch
Dangling Uttanasana
Sqaut
Uttanasana
Roll up to Standing
Side Stretch with emphasis on Effort/Ease
Both Sides
Dangling Forward Fold
Squat
Dangling Forward Fold
Roll Up to Standing
1/4 Suns
1/2 Suns
Easy Warrior 3 Sequence
Parsvottanasana Stance with extended Arms both Sides
Dangling Forward Fold
Parsvottanasana Stance with Hands clasping Forearms Behind Back, focus on lengthinging, not folding forward
Release towards Warrior 3 Prep
Dangling Forward Fold
Parsvottanasana Stance to Warrior 3
Both Sides
Dangling Forward Fold
Sqaut
Transition onto Backs
Windshield Wiper
Bridge Pose 2 x
Eye of the Needle Both Sides
Easy Spinal Twist Both Sides
Knees to Chest
Savasana
Soft Vinyasa Saturday @ 9am
17 Peeps
Regulars
Opening
Simple Cross Legged Forward Fold
Simple Spinal Twist
Switch Legs, repeat other side.
Roll onto All Fours
Cat/Cow
Childs
Half Dog
Rounded Dog
Plank
Dog
Step Forward, Half Arch, Uttanasana
Roll up to Standing
Interlaced Finger Side Stretch to Right
Shoulder Rotation Awareness
Interlaced Fingers Behind Back Forward Fold
Release and Roll up to Standing
Repeat to other side and with Opposite knuckle on top
Heart Meridian Opening
Chest Pounding
Arm Heart Prana Exercise
1/4 Suns
Sequence 1
Sun to
Twisting Lunge
Warrior 1 Swamp Monster Style
Low Lunge
Vinyasa 1
Dog
Plank
Locust 1
Rocket Cat
Plank
Dog
Step Forward, Half Arch, Uttanasnana
Complete Sun to Standing
Repeat Sequence 1 other side
Repeat Vinyasa 1, but take Locust 2 and rest in childs
Sequence 2
From Childs
Plank
Dog
Left Leg Lift, Open and Step Forward between Hands
Warrior 2 Swamp Monster Style
Parsvottanasana (with lots of attention to rounding shoulders to get into reverse prayer)
Warrior 3 with hands at heart
Standing Splits
Pigeon
Vinaysa 2
Dog
Rounded Plank
Dog
Round to Cobra
Rest
Rocket Cat
Childs
Repeat Sequence 2
Repeat Vinyasa 2, but rest and stay on belly after cobra
Dhanurasana x 2
Roll onto Backs
Knees to Chest
Eye of Needle Rolling on Right Side
Eagle Twist
Repeat Other Side
Freeform
Savasana
Regulars
Opening
Simple Cross Legged Forward Fold
Simple Spinal Twist
Switch Legs, repeat other side.
Roll onto All Fours
Cat/Cow
Childs
Half Dog
Rounded Dog
Plank
Dog
Step Forward, Half Arch, Uttanasana
Roll up to Standing
Interlaced Finger Side Stretch to Right
Shoulder Rotation Awareness
Interlaced Fingers Behind Back Forward Fold
Release and Roll up to Standing
Repeat to other side and with Opposite knuckle on top
Heart Meridian Opening
Chest Pounding
Arm Heart Prana Exercise
1/4 Suns
Sequence 1
Sun to
Twisting Lunge
Warrior 1 Swamp Monster Style
Low Lunge
Vinyasa 1
Dog
Plank
Locust 1
Rocket Cat
Plank
Dog
Step Forward, Half Arch, Uttanasnana
Complete Sun to Standing
Repeat Sequence 1 other side
Repeat Vinyasa 1, but take Locust 2 and rest in childs
Sequence 2
From Childs
Plank
Dog
Left Leg Lift, Open and Step Forward between Hands
Warrior 2 Swamp Monster Style
Parsvottanasana (with lots of attention to rounding shoulders to get into reverse prayer)
Warrior 3 with hands at heart
Standing Splits
Pigeon
Vinaysa 2
Dog
Rounded Plank
Dog
Round to Cobra
Rest
Rocket Cat
Childs
Repeat Sequence 2
Repeat Vinyasa 2, but rest and stay on belly after cobra
Dhanurasana x 2
Roll onto Backs
Knees to Chest
Eye of Needle Rolling on Right Side
Eagle Twist
Repeat Other Side
Freeform
Savasana
Longest Yoga Day Ever
I taught yoga from 9am to 7:30pm today. Marathon day. But through the 3 classes and workshop, we served 93 people today at lulu's. That is our biggest day ever.
Friday, February 8, 2008
Yoga for Life Teacher Training, Day 2
9:30 to 11:00
Practice with Tucker
We joined Tucker's Regular gentle yoga class. I found myself encouraging the flexy peeps to try to feel the places before their edge. To connect with the feelings before their edge. To connect with what needs to be open to allow it to happen.
Here is the sequence we did:
Virasana on Block
Shoulder and Wrist Stretches
Transition onto Backs
Easy Hip Stretch
Bridge Pose with Coordination of Arms, Hips and Breath
Shoulder Opener on Bars with Blocks and Without
Spinal Twist in Chairs
Half the Class Hung from Ropes in Down Dog Sequence with Chairs
Half the Class Lay on Blocks to Open Heart
Switch Places
Spinal Twist in Chairs
Hamstring Stretch
Savasana
1:00 to 4:00
1 Hour
Practice with me to guide an understanding of anatomy and being in their bodies.
This is designed to devleop autonomy and understnading within themselves to allow understanding of others.
We looked at anatomical pictures of spine, hips and shoudlers.
Then we did this practice:
Supine
Knees bent, feet as wide as mat, knees falling together
Compare with feet together, knees falling wide
Decide which feels better to you
I emphasized as a teacher how I am always trying to set up the possibility of someone trusting their own instincts and making me obsolete.
Apanasana
Right Knee into Chest, coordination of intensity with breath
Hip Rotation Understanding Sequence
Hamstring Stretch Sequence with Hip Awareness
Repeat Other Side
Transition to sitting.
Baddha Konasana Seat.
Play with tailbone and hips to establish understanding of the fact that drawing the tailbone under corresponds with the hips externally rotating and drawing the tailbone up corresponds with rolling the hips in.
Squat with Hip Awareness
Dangling forward fold
Roll up to standing
Side Stretch with Strap
Shoulder Openers
Shoulder Rotation Awareness
Kyphosis Awareness
Heart Meridian Opening
Chest Pounding
Arm Prana Awareness
1/4 Sun Variation
Forward Fold
Squat
Roll onto backs
Windshield Wiper
Rest with legs as desired
Savasana
10 minute Break
2:20 Gather
Q an A
Then Tucker lead a practice with the focus on looking, understanding, where to offer support and where to offer space.
Eye of the Needle without Support
Look at 3 different Bodies and see where support might get offered
Eye of Needle at wall with external rotation and tipping
Hamstring Stretch @ Wall
Fell into Discussion for 20 minutes
Cross Legged Forward Fold
check in each side
Then Tucker offered the detail of foot flexing and blanket under hips and head on block.
I had to make an announcement in the change in schedule before we closed. I made it assuming that everyone understood the sked. My mistake. Cuz all it did was cause confusion, I got to witness my annoyance with that.
Sit.
Close.
Practice with Tucker
We joined Tucker's Regular gentle yoga class. I found myself encouraging the flexy peeps to try to feel the places before their edge. To connect with the feelings before their edge. To connect with what needs to be open to allow it to happen.
Here is the sequence we did:
Virasana on Block
Shoulder and Wrist Stretches
Transition onto Backs
Easy Hip Stretch
Bridge Pose with Coordination of Arms, Hips and Breath
Shoulder Opener on Bars with Blocks and Without
Spinal Twist in Chairs
Half the Class Hung from Ropes in Down Dog Sequence with Chairs
Half the Class Lay on Blocks to Open Heart
Switch Places
Spinal Twist in Chairs
Hamstring Stretch
Savasana
1:00 to 4:00
1 Hour
Practice with me to guide an understanding of anatomy and being in their bodies.
This is designed to devleop autonomy and understnading within themselves to allow understanding of others.
We looked at anatomical pictures of spine, hips and shoudlers.
Then we did this practice:
Supine
Knees bent, feet as wide as mat, knees falling together
Compare with feet together, knees falling wide
Decide which feels better to you
I emphasized as a teacher how I am always trying to set up the possibility of someone trusting their own instincts and making me obsolete.
Apanasana
Right Knee into Chest, coordination of intensity with breath
Hip Rotation Understanding Sequence
Hamstring Stretch Sequence with Hip Awareness
Repeat Other Side
Transition to sitting.
Baddha Konasana Seat.
Play with tailbone and hips to establish understanding of the fact that drawing the tailbone under corresponds with the hips externally rotating and drawing the tailbone up corresponds with rolling the hips in.
Squat with Hip Awareness
Dangling forward fold
Roll up to standing
Side Stretch with Strap
Shoulder Openers
Shoulder Rotation Awareness
Kyphosis Awareness
Heart Meridian Opening
Chest Pounding
Arm Prana Awareness
1/4 Sun Variation
Forward Fold
Squat
Roll onto backs
Windshield Wiper
Rest with legs as desired
Savasana
10 minute Break
2:20 Gather
Q an A
Then Tucker lead a practice with the focus on looking, understanding, where to offer support and where to offer space.
Eye of the Needle without Support
Look at 3 different Bodies and see where support might get offered
Eye of Needle at wall with external rotation and tipping
Hamstring Stretch @ Wall
Fell into Discussion for 20 minutes
Cross Legged Forward Fold
check in each side
Then Tucker offered the detail of foot flexing and blanket under hips and head on block.
I had to make an announcement in the change in schedule before we closed. I made it assuming that everyone understood the sked. My mistake. Cuz all it did was cause confusion, I got to witness my annoyance with that.
Sit.
Close.
Thursday, February 7, 2008
Yoga for Life Teacher Training Day 1
18 Peeps!
Tucker Adams and I are offering a 4 day training to help prepare others for working with the older members of our community. We were inspired to do this because of the unbelievable response to yoga at Help of Ojai. The waiting list to get into our class is twice as long as room in the class.
So we were inspired to develop a training that would start to develop a team of teachers comfortable and prepared to be of assistance.
Tucker and I come from very different yoga backgrounds, training and perspectives but as she said tonight in the training, we are moving towards the same place in our understanding of the purpose of yoga. It's been a magical relationship. SLow to develop but unraveling deep old layers and patterns within me. And I think maybe the same for her.
We had no idea that so many people would come. We were expecting 5.
Tonight, the flow looked like this:
Short Yin Yoga Practice
- Pigeon 5 minutes each side
- Sphinx or seal, 4 minutes
- Childs
- Spinal Twist, 3 minutes each side
- Savasana, 5 minutes
Gather in a circle.
Introductions
Hand out Manuel
Go over the training and Look Through the Manual
(I was rushing cuz i had read the clock wrong. I went too fast though this, but ultimately I was glad that Tucker had 40 minutes for her discussion).
Tucker gave a presentation about the Elder Population.
I interjected as useful, but did my best to allow her to hold the stage.
A few questions and responses.
Short Sit Together and Close.
Tucker Adams and I are offering a 4 day training to help prepare others for working with the older members of our community. We were inspired to do this because of the unbelievable response to yoga at Help of Ojai. The waiting list to get into our class is twice as long as room in the class.
So we were inspired to develop a training that would start to develop a team of teachers comfortable and prepared to be of assistance.
Tucker and I come from very different yoga backgrounds, training and perspectives but as she said tonight in the training, we are moving towards the same place in our understanding of the purpose of yoga. It's been a magical relationship. SLow to develop but unraveling deep old layers and patterns within me. And I think maybe the same for her.
We had no idea that so many people would come. We were expecting 5.
Tonight, the flow looked like this:
Short Yin Yoga Practice
- Pigeon 5 minutes each side
- Sphinx or seal, 4 minutes
- Childs
- Spinal Twist, 3 minutes each side
- Savasana, 5 minutes
Gather in a circle.
Introductions
Hand out Manuel
Go over the training and Look Through the Manual
(I was rushing cuz i had read the clock wrong. I went too fast though this, but ultimately I was glad that Tucker had 40 minutes for her discussion).
Tucker gave a presentation about the Elder Population.
I interjected as useful, but did my best to allow her to hold the stage.
A few questions and responses.
Short Sit Together and Close.
Wednesday, February 6, 2008
Sweet Vinyasa, Wednesday @ 8:30am
14 Peeps
Regular Mix of Men and Women
Put on my "Bhavantu" Shirt this morning, so allowed that to Guide the talk.
Talk flowed from the story of naming "bhavantu" to "points of view" to the story of matt's first impression of me...to worrying about what others might think...etc. Seemed to work out. Might try to write it down.
Opening
Sitting with one foot on block to access lower leg sen channels. Thumbed up Lines 2 and 3.
Squat
Uttanasana
Squat
Uttanasana
Shoulder Awareness
Interlaced Finger Shoulder and Side Stretch
Shoulder Rotation Understanding
Interlaced Hands Behind the Back Forward Fold
Repeat to other side with opposite grip
Wise Guy Neck Stretch
Heart Meridian Opening
Chest Pounding
Arm Prana Extension Exercise
Hands at Heart
Breath Awareness
1/4 Sun Salutation Variations (5 Rounds)
Sequence 1
1/2 Sun to:
Twisting Lunge with Right Leg Back
Warrior 1 Swamp Monster
Warrior 1
Low Lunge
Vinaysa 1
Down Dog
Roll to Cobra
Locust with hands interlaced
Rocket Cat
All Fours
Plank
Dog
Left Leg High and Through for Lunge
Uttanasnaa
Complete the Salutation to Standing
Repeat Other Sequence 1 and Vinyasa 1 on other side.
In between seqeunces, play with lengthening the neck turning of the head and understanding the shoulder rotation.
Sequence 2
1/2 Sun to Warrior 1 Swamp Monster
Warrior 1
Parsvottanasana with detailed work to bring hands into Reverse Prayer
Warrior 3 with hands at heart
Standing Splits for a moment
Pigeon
Vinyasa 2
Down Dog
Roll into Up Dog
Roll back to Down Dog
Float to Uttanasana
Complete Sun to Standing
Repeat Sequence 2 on Other side
Repeat Vinaysa 2
Rest Childs
Shoulder Strength Awareness with Block and without Block
Forearm Cat/Cow to understand the play of balance in Headstand 1
Sirsasana 1
75% of the peeps are practicing headstand into the middle of the room. The other 25% used the "3 block method" at that wall.
Childs
Transition onto Backs
Windsheild Wiper
Bridge Pose 1
Bridge Pose with Block to Supported Viparitta Karni
(Some peeps opted for wheel instead)
Release and rest
Easy Spinal Twist
Freeform for a few minutes
Savasana
Sit
Regular Mix of Men and Women
Put on my "Bhavantu" Shirt this morning, so allowed that to Guide the talk.
Talk flowed from the story of naming "bhavantu" to "points of view" to the story of matt's first impression of me...to worrying about what others might think...etc. Seemed to work out. Might try to write it down.
Opening
Sitting with one foot on block to access lower leg sen channels. Thumbed up Lines 2 and 3.
Squat
Uttanasana
Squat
Uttanasana
Shoulder Awareness
Interlaced Finger Shoulder and Side Stretch
Shoulder Rotation Understanding
Interlaced Hands Behind the Back Forward Fold
Repeat to other side with opposite grip
Wise Guy Neck Stretch
Heart Meridian Opening
Chest Pounding
Arm Prana Extension Exercise
Hands at Heart
Breath Awareness
1/4 Sun Salutation Variations (5 Rounds)
Sequence 1
1/2 Sun to:
Twisting Lunge with Right Leg Back
Warrior 1 Swamp Monster
Warrior 1
Low Lunge
Vinaysa 1
Down Dog
Roll to Cobra
Locust with hands interlaced
Rocket Cat
All Fours
Plank
Dog
Left Leg High and Through for Lunge
Uttanasnaa
Complete the Salutation to Standing
Repeat Other Sequence 1 and Vinyasa 1 on other side.
In between seqeunces, play with lengthening the neck turning of the head and understanding the shoulder rotation.
Sequence 2
1/2 Sun to Warrior 1 Swamp Monster
Warrior 1
Parsvottanasana with detailed work to bring hands into Reverse Prayer
Warrior 3 with hands at heart
Standing Splits for a moment
Pigeon
Vinyasa 2
Down Dog
Roll into Up Dog
Roll back to Down Dog
Float to Uttanasana
Complete Sun to Standing
Repeat Sequence 2 on Other side
Repeat Vinaysa 2
Rest Childs
Shoulder Strength Awareness with Block and without Block
Forearm Cat/Cow to understand the play of balance in Headstand 1
Sirsasana 1
75% of the peeps are practicing headstand into the middle of the room. The other 25% used the "3 block method" at that wall.
Childs
Transition onto Backs
Windsheild Wiper
Bridge Pose 1
Bridge Pose with Block to Supported Viparitta Karni
(Some peeps opted for wheel instead)
Release and rest
Easy Spinal Twist
Freeform for a few minutes
Savasana
Sit
Monday, February 4, 2008
Stiff White Guys, Sunday, 10:00am
17 Peeps
2 famous people and all regulars.
I am still on the kick to focus mostly on opening the front body.
Start Supine
Rest and discover what feels better: feet wide knees together or knees together feet wide.
Establish self awareness.
Knee to Chest
Hip Rotation Understanding
Thread the Needle
Hamstring Stretching with Strap
(Both Sides)
Transition to All Fours
Cat/Cow
Childs
Half Dog
Rounded Back
Plank
Dog
Childs
Repeat. From Second Dog, Step Forward.
Dangling Forward Fold.
Roll up to Standing.
Side Waist Stretching and Shoulder Stretches with Strap
Shoulder Rotation Understanding
Heart Meridian Opening
Chest Pounding
Arm Extension Prana Exercise
1/4 Sun Salutations
Sun Salutations to Easy Lunge Salutes
(Easy Means that we step back and forward, there is no "dog/plank/chataranga/cobra business)
After second round, transition to childs.
All Fours
Plank
Dog
Plank
Lower to Belly.
Extension Work.
Sphinx with Neck Work.
Locust x 2
Childs Pose
Roll up and transition onto Backs.
Windshield Wiper.
Bridge Pose x 2
Abdominal.
Knees to Chest or Happy Baby.
Easy Spinal Twist.
Knees to Chest.
Savasana.
Sit.
2 famous people and all regulars.
I am still on the kick to focus mostly on opening the front body.
Start Supine
Rest and discover what feels better: feet wide knees together or knees together feet wide.
Establish self awareness.
Knee to Chest
Hip Rotation Understanding
Thread the Needle
Hamstring Stretching with Strap
(Both Sides)
Transition to All Fours
Cat/Cow
Childs
Half Dog
Rounded Back
Plank
Dog
Childs
Repeat. From Second Dog, Step Forward.
Dangling Forward Fold.
Roll up to Standing.
Side Waist Stretching and Shoulder Stretches with Strap
Shoulder Rotation Understanding
Heart Meridian Opening
Chest Pounding
Arm Extension Prana Exercise
1/4 Sun Salutations
Sun Salutations to Easy Lunge Salutes
(Easy Means that we step back and forward, there is no "dog/plank/chataranga/cobra business)
After second round, transition to childs.
All Fours
Plank
Dog
Plank
Lower to Belly.
Extension Work.
Sphinx with Neck Work.
Locust x 2
Childs Pose
Roll up and transition onto Backs.
Windshield Wiper.
Bridge Pose x 2
Abdominal.
Knees to Chest or Happy Baby.
Easy Spinal Twist.
Knees to Chest.
Savasana.
Sit.
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