Thursday, February 28, 2008

Help of Ojai Feedback

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.

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

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

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

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.

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

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






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

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

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

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.

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.

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

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

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

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

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.

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

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

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

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

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.

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

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.

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

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.

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

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

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.

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.

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

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.