4 peeps
Suggested we do Yin Yoga. Everyone was game. And there was the request that I talk about "compassion". So the dialogue pulled from Sutra 1.33 and others, the Bhagavad Gita, Ravi Ravindra's teachings and personal experience shared by all. Very cool class. One of my favorites.
Restorative Heart Opener
Baddha Konasana
Pigeon or Eye of Needle @ Wall
Sphinx or Seal
Lunge
Saddle or Supine BK
Spinal Twist
Happy Baby
Savasana
Monday, March 31, 2008
1:1 Monday, March 31
My regular Monday Client.
She went to a strong vinyasa class and could not do some of the stuff so I allowed that to guide our session. Helping her see how she could modify and tweak. She really enjoys when we work more vigorously. She can handle it and believes that it is what is helping her lose weight.
Start Supine
Hip Rotation and Spinal Extension Work
Transition All Fours
Cat/Cow
Barrel Roles
(We use blocks under her hands so she can step through more easily).
Plank
Dog
Lunge
Dog
Lunge
Dog
Rest and Look at Side Plank (one of her ?s)
We looked at the bent knee on floor variation and this proved to be successful.
Standing Pose Sequence from Dog
Lunge
Side Angle
Triangle
Prasarita Padottanasana
Warrior 2 Dance
Lunge
Dog
Play with Up Dog (tops of feet hurt, so we stayed on toes)
Rounding from Dog and From Plank, Chaturanga.
This was, as expected really tiring, but now she has a sense of how to approach it in a class.
Standing Poses on the Other side
Dog
Step forward
Uttanasana
Her physical therapist told her that her balance was not "normal", as in not in the normal range. From what I have seen, she seems to be totally normal as she is showing such quick and fast improvement once she focuses. My understanding is that the shaking is from the nerves re patterning. But I could easily be wrong. Several of the medications she is on supposedly make balance difficult.
Toe Lifts
Little Tree
"The Dean Potter"
Transition to Floor
Navasana was a another ?
We approached it like this:
Pinup Pose
Table Top (this was incredibly difficult)
Navasana Stage 1 with knees bent and hands under knees. Draw chest up and allow toes to lift from floor, balancing. (She went right up and was delighted).
Rest and Rounding
Navasana Stage 2 with hands under knees, shins parallel to floor and then legs straight
Rest and Round
Navasana Stage 3, moving from bent knees to straight and then releasing hands. She nailed it.
Cross Legged Forward Fold
Repeat Other Side
Slumpy Swami Twist Both Sides
Hands in Belly Forward Fold
Revolving Head to Knee Pose
Upavishta Konasana
Bridge Pose
Upward Facing Bow Pose Play (Just to start to create the "memory" of moving towards it so it would not be new in a class).
Legs Wide Up Wall
Baddha Konasana Up Wall
(I pressed on her thighs to create more opening)
Supine BK Rack Stretch
Savasana
She went to a strong vinyasa class and could not do some of the stuff so I allowed that to guide our session. Helping her see how she could modify and tweak. She really enjoys when we work more vigorously. She can handle it and believes that it is what is helping her lose weight.
Start Supine
Hip Rotation and Spinal Extension Work
Transition All Fours
Cat/Cow
Barrel Roles
(We use blocks under her hands so she can step through more easily).
Plank
Dog
Lunge
Dog
Lunge
Dog
Rest and Look at Side Plank (one of her ?s)
We looked at the bent knee on floor variation and this proved to be successful.
Standing Pose Sequence from Dog
Lunge
Side Angle
Triangle
Prasarita Padottanasana
Warrior 2 Dance
Lunge
Dog
Play with Up Dog (tops of feet hurt, so we stayed on toes)
Rounding from Dog and From Plank, Chaturanga.
This was, as expected really tiring, but now she has a sense of how to approach it in a class.
Standing Poses on the Other side
Dog
Step forward
Uttanasana
Her physical therapist told her that her balance was not "normal", as in not in the normal range. From what I have seen, she seems to be totally normal as she is showing such quick and fast improvement once she focuses. My understanding is that the shaking is from the nerves re patterning. But I could easily be wrong. Several of the medications she is on supposedly make balance difficult.
Toe Lifts
Little Tree
"The Dean Potter"
Transition to Floor
Navasana was a another ?
We approached it like this:
Pinup Pose
Table Top (this was incredibly difficult)
Navasana Stage 1 with knees bent and hands under knees. Draw chest up and allow toes to lift from floor, balancing. (She went right up and was delighted).
Rest and Rounding
Navasana Stage 2 with hands under knees, shins parallel to floor and then legs straight
Rest and Round
Navasana Stage 3, moving from bent knees to straight and then releasing hands. She nailed it.
Cross Legged Forward Fold
Repeat Other Side
Slumpy Swami Twist Both Sides
Hands in Belly Forward Fold
Revolving Head to Knee Pose
Upavishta Konasana
Bridge Pose
Upward Facing Bow Pose Play (Just to start to create the "memory" of moving towards it so it would not be new in a class).
Legs Wide Up Wall
Baddha Konasana Up Wall
(I pressed on her thighs to create more opening)
Supine BK Rack Stretch
Savasana
Sweet Vinyasa Monday, 8:30am
OM
15 Peeps
2 New Peeps
Quiet Group.
Was led to weave in some of the work we had done over the weekend. Focus ended up being the drawing awareness to the inate intelligence of the spine. I shared the idea of "prana" vs "Prana". I was uncertain that it registered but got encouraging feedback at the end.
Cold Studio.
Squat
Hammock Pose
Cowboy Negotiation Pose
Hammock Pose
Horse with Hands on Thighs
Prasarita Padottanasana
Squat
Uttanasna
Roll up to Standing
Tibetan 3 Part Inhale, Exhale HAH Warm Up
Uddiyana Bandha Play with Kriya Work
Arm Channel Waking
Chest Pounding
Heart Prana Arm Extension Exercise
1/4 Suns
Sequence 1
Sun to
Twisting Lunge
Hammock Pose
Warrior 2 Dance
Low Lunge to Crescent Moon
Vinyasa 1
Down Dog
Rounded Plank
Down Dog
Rounded Plank
Cobra
Rocket Cat
Dog
Transition 1
from Dog
Leg Lift
Abdominal Curls
Lunge
Standing Splits
Malasana
Bakasana
Pada Hastasana
Complete Sun to Standing
Repeat Sequence 1
Repeat Vinyasa 1
Repeat Transition 1
Sun to Dog
Childs
Mayurasana Prep and Play
Wrist Stretching
Creating Cleavage
Elbows in Guts
Relaxing
Legs Extending
Head Lifting
Rolling forward
Down Dog
Roll to Cobra
Land and Rest
Dhanurasana x 2
Rocket Cat
Childs
Roll up to Vajrasana
Slumpy Swami Spinal Twist with Fold Over Legs in between sides.
Revolving Head to Knee Variation
Upavishta Konasana or Baddha Konasana
Comfortable Seat for Ajna Chakra Meditation
Step 1: Get Comfortable
Step 2: Bring Awareness to Breath, eventually offer the Hum Sa Mantra
Step 3: Bring Awarenss to the Spine
Step 4: Begin to draw the prana up the spine on the Inhale and allow it to run back down on the exhale.
Step 5: Attention to the root of the Ajna Chakra at base of skull and Flower in between the Eyes.
Step 6: As ready, inhale and draw the prana up to the root of the Ajna Chakra. Hold breath and top head forward as the prana pools in the 3rd eye. Lift head and exhale, allowing prana to descend back down spine.
We sat with this for a while, then peeps morphed into Savasana.
Sit for a moment.
Close.
15 Peeps
2 New Peeps
Quiet Group.
Was led to weave in some of the work we had done over the weekend. Focus ended up being the drawing awareness to the inate intelligence of the spine. I shared the idea of "prana" vs "Prana". I was uncertain that it registered but got encouraging feedback at the end.
Cold Studio.
Squat
Hammock Pose
Cowboy Negotiation Pose
Hammock Pose
Horse with Hands on Thighs
Prasarita Padottanasana
Squat
Uttanasna
Roll up to Standing
Tibetan 3 Part Inhale, Exhale HAH Warm Up
Uddiyana Bandha Play with Kriya Work
Arm Channel Waking
Chest Pounding
Heart Prana Arm Extension Exercise
1/4 Suns
Sequence 1
Sun to
Twisting Lunge
Hammock Pose
Warrior 2 Dance
Low Lunge to Crescent Moon
Vinyasa 1
Down Dog
Rounded Plank
Down Dog
Rounded Plank
Cobra
Rocket Cat
Dog
Transition 1
from Dog
Leg Lift
Abdominal Curls
Lunge
Standing Splits
Malasana
Bakasana
Pada Hastasana
Complete Sun to Standing
Repeat Sequence 1
Repeat Vinyasa 1
Repeat Transition 1
Sun to Dog
Childs
Mayurasana Prep and Play
Wrist Stretching
Creating Cleavage
Elbows in Guts
Relaxing
Legs Extending
Head Lifting
Rolling forward
Down Dog
Roll to Cobra
Land and Rest
Dhanurasana x 2
Rocket Cat
Childs
Roll up to Vajrasana
Slumpy Swami Spinal Twist with Fold Over Legs in between sides.
Revolving Head to Knee Variation
Upavishta Konasana or Baddha Konasana
Comfortable Seat for Ajna Chakra Meditation
Step 1: Get Comfortable
Step 2: Bring Awareness to Breath, eventually offer the Hum Sa Mantra
Step 3: Bring Awarenss to the Spine
Step 4: Begin to draw the prana up the spine on the Inhale and allow it to run back down on the exhale.
Step 5: Attention to the root of the Ajna Chakra at base of skull and Flower in between the Eyes.
Step 6: As ready, inhale and draw the prana up to the root of the Ajna Chakra. Hold breath and top head forward as the prana pools in the 3rd eye. Lift head and exhale, allowing prana to descend back down spine.
We sat with this for a while, then peeps morphed into Savasana.
Sit for a moment.
Close.
Sunday, March 30, 2008
Tuning, Sunday, March 30, 1 to 4pm
15 Peeps
Mix of Regulars and Occasional Peeps.
I had warned everyone that we were going to be geeking out on the bandhas and breath. But I did not know in advance that I was going to be suffering from an allergy attack. I am not sure that the workshop was successful. But I learned a great deal and was able to see where we need to start sprinkling some of the work we did today more throughout the classes. I felt comfortable checking in with peeps to make sure everyone was on track. What was super fun was to not feel the need to produce a "Show". This class was very technical and broke stuff down.
Brief Talk and what we were Doing.
Emphasis on the back and forth between the subtle and the gross to dial in the subtle.
Not enough about Why.
But it seemed like so much Info already that maybe that was okay.
Start Supine.
Hip Rotation Awareness
- Apanasana
- Leg Extended up with Internal and External Rotation
- Eye of the Needle Prep with Int and Ex Awareness
- Dropped Over Eye of the Needle for Side Line Stretch
- Eye of the Needle
Repeat Other Side
Neutral Hip Pose
Strap Around Thighs, Hips on 3xFolded Blanket
The trick with this one is allowing the legs to relax into the strap so hips are relaxed in neutral. We used this shape to start to bring attention to the pelvic floor.
Aswini Mudra (Anal squeezing)
Vajroli Mudra (holding in the need to urinate)
Kegel
Perineum Lift
Perineum Triangle (sit bones, pubis bone and tailbone all drawing towards each other)
Relax and roll up.
Baddha Konasana with Hip Rotation Awarness
Squat
Hammock Pose (Prasarita Padottanasana with Arms Extended and heart dropping)
walk hands over to one side for Low Lunge (Yin Style)
Hammock Pose
Low Lunge Other side
(The thinking here was to open up the nadis/merdians of the Manipura before we did uddiyana bandha)
Horse with hands on legs
Release to standing
Uddiyana Banhda Play
Breath retention, navel lock, and play with coming up to standing with contractions held.
this felt fun and playful. Everyone pulled their shirts up. Everyone totally gets U.B. I keep making sure, but I probably don't need to so much.
Wall Work to get more breathing Room and HRA
Splat
Right Angle
Uttanasana
Standing @ Wall with Butt on Wall
HRA
Tadasana with HRA
Ujjayi Breathing
(The play here was to find the alignment of the breath to feel how the 3 main bandhas are activated with the alignment and no extra attention is needed).
Warrior 2 Dance
Lunge
Dog Pose
Lunge
Half Arch
Forward Fold
Complete Sun to Standing.
Repeat Other Side.
Neck Work.
Wise Guy Stretch and Others.
Tadasana with HRA and Breath and NECK.
(The Plan had been to take the work towards headstand, bridge and supported viparrita karni. But I wanted to leave an hour for the bandha meditation and relaxation afterwards. And at this point we were almost 2 hours into it! Goodness.)
Squat
Sit
Slumpy Swami Spinal Twist
Forward Fold in Sukhasana
Repeat Other side with Other Leg on top
Cowboy Negotitian Variation on Revolving Head to Knee Pose
Yin Baddha Konasana
Set up for sitting.
Showed different ways to get comfortable.
Suggested sitting at wall with block.
Showed lots of support.
Bandha Chakra Meditation
I learned these techniques from Paul Grilley and really like them. I was uncertain about sharing them all at once, but everyone seemed interested in giving it a go. Felt like it was a little much and it might have been better to get the inversion in, the back bend in and just do muladhara, svadhisthana and Ajna...but oh well. We did them all.
Muladhara
Start with awareness on breath.
Add the So Hum Mantra. 'So' on the inhale. 'Hum' on the Exhale.
The Root of the Muladhara is the tailbone, the flower is the pelvic floor.
Bring Awareness to the chakra.
Feel the So hum Mantra in the chakra.
Eventually, exhale and engage mulabandha, holding. Allow it to release and feel the spontaneous inhale and swelling of the belly, allowing throat to stay open. Slowly exhale and repeat. I guided for a few rounds than allowed the group to find on own.
Eventually relax the effort and listen.
I guided them to tether their awareness back to the breath to move onto the next chakra.
Svadhisthana
Root: Sacrum
Flower: Lower belly, between navel and pubic bone.
Same beginning, awareness of breath and then adding of the So Hum mantra.
Eventually, exhale and pull lower belly in, drawing up on mulabandha. Hold with throat open and then release, feeling the spontaneous expansion of the inhale. Hold breath in with belly expanded and with throat open. Then slowly exhale and continue.
Eventually relax the effort and listen.
I guided them to tether their awareness back to the breath to move onto the next chakra.
Manipura
Root: L2
Flower: Between the Navel and the Sternum
Same Beginning.
Eventually, exhale. Inhale and fill the belly up. Keeping throat open and belly expanded, apply uddiyana bandha and hold. Eventually relax and exhale. Take a few easy relaxed breaths and repeat. I guided for 3. Then sent them out on their own.
Eventually relax the effort and listen.
I guided them to tether their awareness back to the breath to move onto the next chakra.
Anahata
Root: T7
Flower: Heart
Same Beginning.
The bandha for the heart is the closing of the throat. Inhale Ujjayi Breath. Hold breath in with throat open and feel the prana circulating. Exhale Ujjayi and hold breath out with throat open. Continue.
Eventually relax the effort and listen.
I guided them to tether their awareness back to the breath to move onto the next chakra.
Vishuddhi
Root: C7
Flower: Front of throat
Awareness of breath. But mantra becomes Ham Sa to pull energy up from base of spine. (I am surprised that the heart chakra is not also Ham Sa and will have to practice a bit with that).
Eventually, Inhale Fully, close throat, relax muscular holding and feel energy rise up into throat. Relax constriction and exhale. Continue. This is difficult cuz the energy tends to get pulled up into the head too.
Eventually relax the effort and listen.
I guided them to tether their awareness back to the breath to move onto the next chakra.
Ajna Chakra
Root: Base of Skull
Flower: Between Eyebrows, Third Eye
Awareness to Breath. Addition of Ham Sa Mantra.
Start to use inhale breath to pull prana up the spine and feel the descent of the prana on the exhale breath. When this is checked in, Inhale breath up to base of skull, hold breath in as you tip the head forward allowing the prana to pool in the 3rd eye. Lift head back up and exhale allow the prana to run back down the spine. (Feels like a waterfall of cooling energy). Continue.
Eventually relax the effort and listen.
I guided them to tether their awareness back to the breath to move onto the next chakra.
Sahasrara
Crown Chakra at the Crown of the head.
Apply Kechari Mudra
As an alternative to swallowing the tongue, we played with pressing the tongue up against the hard and soft pallet of our mouths and imagined the Amrit nectar coming down into our throats.
Relax and Sit.
Suggestion was then to move into either, a restorative backbend or legs up the wall.
After 5 minutes, Savasansa for 10 more minutes.
Sit
Close.
Mix of Regulars and Occasional Peeps.
I had warned everyone that we were going to be geeking out on the bandhas and breath. But I did not know in advance that I was going to be suffering from an allergy attack. I am not sure that the workshop was successful. But I learned a great deal and was able to see where we need to start sprinkling some of the work we did today more throughout the classes. I felt comfortable checking in with peeps to make sure everyone was on track. What was super fun was to not feel the need to produce a "Show". This class was very technical and broke stuff down.
Brief Talk and what we were Doing.
Emphasis on the back and forth between the subtle and the gross to dial in the subtle.
Not enough about Why.
But it seemed like so much Info already that maybe that was okay.
Start Supine.
Hip Rotation Awareness
- Apanasana
- Leg Extended up with Internal and External Rotation
- Eye of the Needle Prep with Int and Ex Awareness
- Dropped Over Eye of the Needle for Side Line Stretch
- Eye of the Needle
Repeat Other Side
Neutral Hip Pose
Strap Around Thighs, Hips on 3xFolded Blanket
The trick with this one is allowing the legs to relax into the strap so hips are relaxed in neutral. We used this shape to start to bring attention to the pelvic floor.
Aswini Mudra (Anal squeezing)
Vajroli Mudra (holding in the need to urinate)
Kegel
Perineum Lift
Perineum Triangle (sit bones, pubis bone and tailbone all drawing towards each other)
Relax and roll up.
Baddha Konasana with Hip Rotation Awarness
Squat
Hammock Pose (Prasarita Padottanasana with Arms Extended and heart dropping)
walk hands over to one side for Low Lunge (Yin Style)
Hammock Pose
Low Lunge Other side
(The thinking here was to open up the nadis/merdians of the Manipura before we did uddiyana bandha)
Horse with hands on legs
Release to standing
Uddiyana Banhda Play
Breath retention, navel lock, and play with coming up to standing with contractions held.
this felt fun and playful. Everyone pulled their shirts up. Everyone totally gets U.B. I keep making sure, but I probably don't need to so much.
Wall Work to get more breathing Room and HRA
Splat
Right Angle
Uttanasana
Standing @ Wall with Butt on Wall
HRA
Tadasana with HRA
Ujjayi Breathing
(The play here was to find the alignment of the breath to feel how the 3 main bandhas are activated with the alignment and no extra attention is needed).
Warrior 2 Dance
Lunge
Dog Pose
Lunge
Half Arch
Forward Fold
Complete Sun to Standing.
Repeat Other Side.
Neck Work.
Wise Guy Stretch and Others.
Tadasana with HRA and Breath and NECK.
(The Plan had been to take the work towards headstand, bridge and supported viparrita karni. But I wanted to leave an hour for the bandha meditation and relaxation afterwards. And at this point we were almost 2 hours into it! Goodness.)
Squat
Sit
Slumpy Swami Spinal Twist
Forward Fold in Sukhasana
Repeat Other side with Other Leg on top
Cowboy Negotitian Variation on Revolving Head to Knee Pose
Yin Baddha Konasana
Set up for sitting.
Showed different ways to get comfortable.
Suggested sitting at wall with block.
Showed lots of support.
Bandha Chakra Meditation
I learned these techniques from Paul Grilley and really like them. I was uncertain about sharing them all at once, but everyone seemed interested in giving it a go. Felt like it was a little much and it might have been better to get the inversion in, the back bend in and just do muladhara, svadhisthana and Ajna...but oh well. We did them all.
Muladhara
Start with awareness on breath.
Add the So Hum Mantra. 'So' on the inhale. 'Hum' on the Exhale.
The Root of the Muladhara is the tailbone, the flower is the pelvic floor.
Bring Awareness to the chakra.
Feel the So hum Mantra in the chakra.
Eventually, exhale and engage mulabandha, holding. Allow it to release and feel the spontaneous inhale and swelling of the belly, allowing throat to stay open. Slowly exhale and repeat. I guided for a few rounds than allowed the group to find on own.
Eventually relax the effort and listen.
I guided them to tether their awareness back to the breath to move onto the next chakra.
Svadhisthana
Root: Sacrum
Flower: Lower belly, between navel and pubic bone.
Same beginning, awareness of breath and then adding of the So Hum mantra.
Eventually, exhale and pull lower belly in, drawing up on mulabandha. Hold with throat open and then release, feeling the spontaneous expansion of the inhale. Hold breath in with belly expanded and with throat open. Then slowly exhale and continue.
Eventually relax the effort and listen.
I guided them to tether their awareness back to the breath to move onto the next chakra.
Manipura
Root: L2
Flower: Between the Navel and the Sternum
Same Beginning.
Eventually, exhale. Inhale and fill the belly up. Keeping throat open and belly expanded, apply uddiyana bandha and hold. Eventually relax and exhale. Take a few easy relaxed breaths and repeat. I guided for 3. Then sent them out on their own.
Eventually relax the effort and listen.
I guided them to tether their awareness back to the breath to move onto the next chakra.
Anahata
Root: T7
Flower: Heart
Same Beginning.
The bandha for the heart is the closing of the throat. Inhale Ujjayi Breath. Hold breath in with throat open and feel the prana circulating. Exhale Ujjayi and hold breath out with throat open. Continue.
Eventually relax the effort and listen.
I guided them to tether their awareness back to the breath to move onto the next chakra.
Vishuddhi
Root: C7
Flower: Front of throat
Awareness of breath. But mantra becomes Ham Sa to pull energy up from base of spine. (I am surprised that the heart chakra is not also Ham Sa and will have to practice a bit with that).
Eventually, Inhale Fully, close throat, relax muscular holding and feel energy rise up into throat. Relax constriction and exhale. Continue. This is difficult cuz the energy tends to get pulled up into the head too.
Eventually relax the effort and listen.
I guided them to tether their awareness back to the breath to move onto the next chakra.
Ajna Chakra
Root: Base of Skull
Flower: Between Eyebrows, Third Eye
Awareness to Breath. Addition of Ham Sa Mantra.
Start to use inhale breath to pull prana up the spine and feel the descent of the prana on the exhale breath. When this is checked in, Inhale breath up to base of skull, hold breath in as you tip the head forward allowing the prana to pool in the 3rd eye. Lift head back up and exhale allow the prana to run back down the spine. (Feels like a waterfall of cooling energy). Continue.
Eventually relax the effort and listen.
I guided them to tether their awareness back to the breath to move onto the next chakra.
Sahasrara
Crown Chakra at the Crown of the head.
Apply Kechari Mudra
As an alternative to swallowing the tongue, we played with pressing the tongue up against the hard and soft pallet of our mouths and imagined the Amrit nectar coming down into our throats.
Relax and Sit.
Suggestion was then to move into either, a restorative backbend or legs up the wall.
After 5 minutes, Savasansa for 10 more minutes.
Sit
Close.
Stiff White Guys, Sunday 10am
11 Peeps
1 New
1 Out of Towner
9 Regular
My head is thick with allergies. Combined with my current loss of mind, it takes a huge effort to dial in and teach lately. So I errorred on the side of grounded and geeky and relied on what I have been doing the past several classes which is to dial in the Hip Rotation Awareness and start to try to connect with the Breath. We have been playing the in the subtle energetic realms so this is an attempt to ground the work again in the mechanical.
Supine
Breath
Hip Rotation Awareness
Eye of Needle
Supta Padangusthasana (with Hip Rotation Awareness)
Rest and Repeat other side.
Baddha Konasana @ Wall with Hip Rotation Awareness (HRA)
Uttanasana
HRA Standing @ at Wall, with Butt on Wall
Splat (HRA)
Right Angle Pose (HRA and Breath Awareness)
Uttanasana
Wall Lunge
Right Angle
Repeat Other Side
Uttanasna
Detailed Ujayyi Breath Awareness
1/4 Suns
(set up blocks at top of mat to make lunge and stepping forward easier)
Warrior 2 Dance Both Sides
Tadasana with HRA
Warrior 2 Dance with HRA
to Low Lunge
Step Forward
Half Arch
Forward Fold
Complete Sun to Standing
Repeat Other side
Easy Lunge Salutes with Down Dog with HRA
Childs Pose
Transition onto Backs
Windshield Wiper
Bridge 3 ways
with HRA
with block between thighs
and with strap around Thighs
Knees to Chest
Abdominal
Easy Spinal Twist
Happy Baby
Supine BK
Happy Baby
Knees to Chest
Savasana
1 New
1 Out of Towner
9 Regular
My head is thick with allergies. Combined with my current loss of mind, it takes a huge effort to dial in and teach lately. So I errorred on the side of grounded and geeky and relied on what I have been doing the past several classes which is to dial in the Hip Rotation Awareness and start to try to connect with the Breath. We have been playing the in the subtle energetic realms so this is an attempt to ground the work again in the mechanical.
Supine
Breath
Hip Rotation Awareness
Eye of Needle
Supta Padangusthasana (with Hip Rotation Awareness)
Rest and Repeat other side.
Baddha Konasana @ Wall with Hip Rotation Awareness (HRA)
Uttanasana
HRA Standing @ at Wall, with Butt on Wall
Splat (HRA)
Right Angle Pose (HRA and Breath Awareness)
Uttanasana
Wall Lunge
Right Angle
Repeat Other Side
Uttanasna
Detailed Ujayyi Breath Awareness
1/4 Suns
(set up blocks at top of mat to make lunge and stepping forward easier)
Warrior 2 Dance Both Sides
Tadasana with HRA
Warrior 2 Dance with HRA
to Low Lunge
Step Forward
Half Arch
Forward Fold
Complete Sun to Standing
Repeat Other side
Easy Lunge Salutes with Down Dog with HRA
Childs Pose
Transition onto Backs
Windshield Wiper
Bridge 3 ways
with HRA
with block between thighs
and with strap around Thighs
Knees to Chest
Abdominal
Easy Spinal Twist
Happy Baby
Supine BK
Happy Baby
Knees to Chest
Savasana
Saturday, March 29, 2008
Stiff White Guys, Saturday 10:45am
12 Peeps
I was zonked after the previous class. It had been so much to pull through and well. That I taught this one super straight and geeky. All regulars so felt comfortable bringing awareness to some more subtle aspects. Tried to connect a little how the energetic work we have been doing the past month leads to similar alignment ideas inside. Not sure that was clear.
Supine.
Hip Rotation Awareness
Eye of Needle
Transition onto All Fours
Cat/Cow
Childs
Transition to seat against Wall.
Baddha Konasana with feet pressing together, hips widening and Heart lifting.
Standing Forward Fold with Butt on Wall, legs extended out
Standing Hip Rotation Awareness
Splat @ Wall (with Hip Rotation Awareness)
Right Angle Pose (w/ HRA)
Uttanasana
Warrior 2 Dance
Prasarita Padottanasana
Tadasana with HRA
Warrior 2 Dance with HRA (both sides)
Triangle Pose with HRA (both sides)
Tadasana with HRA
Balance Play
Little Tree
Tree with HRA
Dangling Forward Fold
Squat
Transition onto Backs
Windshield Wiper
Bridge Pose 3 Ways
No Props but with HRA
Black between Legs
Strap Around thighs
Supta Padangusthasana
Easy Spinal Twist
Savasana
I was zonked after the previous class. It had been so much to pull through and well. That I taught this one super straight and geeky. All regulars so felt comfortable bringing awareness to some more subtle aspects. Tried to connect a little how the energetic work we have been doing the past month leads to similar alignment ideas inside. Not sure that was clear.
Supine.
Hip Rotation Awareness
Eye of Needle
Transition onto All Fours
Cat/Cow
Childs
Transition to seat against Wall.
Baddha Konasana with feet pressing together, hips widening and Heart lifting.
Standing Forward Fold with Butt on Wall, legs extended out
Standing Hip Rotation Awareness
Splat @ Wall (with Hip Rotation Awareness)
Right Angle Pose (w/ HRA)
Uttanasana
Warrior 2 Dance
Prasarita Padottanasana
Tadasana with HRA
Warrior 2 Dance with HRA (both sides)
Triangle Pose with HRA (both sides)
Tadasana with HRA
Balance Play
Little Tree
Tree with HRA
Dangling Forward Fold
Squat
Transition onto Backs
Windshield Wiper
Bridge Pose 3 Ways
No Props but with HRA
Black between Legs
Strap Around thighs
Supta Padangusthasana
Easy Spinal Twist
Savasana
Soft Vinyasa, Saturday 9:00am
24 Peeps
Such an extra special group today.
As I sat down to start class, prayed that I would be able to bring the teachings through in a way that would meet everyone. Cuz really I just wanted to hang out. Shared the latest discovery that I am losing my mind. Weaved in the Kleshas.
Baddha Konasana Shape
Massage inner arches and soles of feet
Thumb Press up 2 of the Sen Lines
Yin Baddha Konasana 5 minutes
Reverse Chest Press
Squat
Cowoy Negotiation Pose
Wide Legged Uttanasna
Roll up to Standing
Uddiyana Bandha Play
(retention, navel lock, kirya with pumping)
Awaken Arm Channels
Chest Pounding
Prana Arm Extension Exercise
1/4 Suns
Sequence 1
Sun to Twisting Lunge
Prasarita Padottanasana with Arm Extenstion (Hammock Pose)
Warrior 2 Dance
Low Lunge
Hamstring Stretch
Vinaysa 1
Down Dog
Rounded Plank
Down Dog
Rounded Plank to Cobra
Windsheild Wiper
Rocket Cat
Plank
Dog
Transition 1
From Dog
Leg Up
Abdominal Curls (Knee to Forehead)
Lunge
Standing Splits
Malasana with feet together knees wide
Bakasana
Pada Hastasana
Complete Sun to Standing
Repeat Sequence 1
Repeat Vinyasa 1 (with Up Dog Option)
Repeat Transition 1
Stand Samasthithi
Sun to Dog
Childs Pose
Mayurasana Play
Breaking it down into Stages of play and work
Dog
Rounded Plank
Cobra
Dhanurasana x 2
(emphasizing the legs going first)
Rocket Cat
Childs
Slumpy Swami Twist with Kali Breath
Upavistha Konasana for a beat or two
Revolving Head to Knee Variation with Knee Bent Up
Sukhasana Forward Fold both sides
Belly Dig In Forward Fold
(getting the hands in the belly and tugging and pulling and softening)
Counter to all the Belly work
Transition on to Backs
Windshield Wiper
Bridge Pose
Easy Spinal Twist
Savasana
Such an extra special group today.
As I sat down to start class, prayed that I would be able to bring the teachings through in a way that would meet everyone. Cuz really I just wanted to hang out. Shared the latest discovery that I am losing my mind. Weaved in the Kleshas.
Baddha Konasana Shape
Massage inner arches and soles of feet
Thumb Press up 2 of the Sen Lines
Yin Baddha Konasana 5 minutes
Reverse Chest Press
Squat
Cowoy Negotiation Pose
Wide Legged Uttanasna
Roll up to Standing
Uddiyana Bandha Play
(retention, navel lock, kirya with pumping)
Awaken Arm Channels
Chest Pounding
Prana Arm Extension Exercise
1/4 Suns
Sequence 1
Sun to Twisting Lunge
Prasarita Padottanasana with Arm Extenstion (Hammock Pose)
Warrior 2 Dance
Low Lunge
Hamstring Stretch
Vinaysa 1
Down Dog
Rounded Plank
Down Dog
Rounded Plank to Cobra
Windsheild Wiper
Rocket Cat
Plank
Dog
Transition 1
From Dog
Leg Up
Abdominal Curls (Knee to Forehead)
Lunge
Standing Splits
Malasana with feet together knees wide
Bakasana
Pada Hastasana
Complete Sun to Standing
Repeat Sequence 1
Repeat Vinyasa 1 (with Up Dog Option)
Repeat Transition 1
Stand Samasthithi
Sun to Dog
Childs Pose
Mayurasana Play
Breaking it down into Stages of play and work
Dog
Rounded Plank
Cobra
Dhanurasana x 2
(emphasizing the legs going first)
Rocket Cat
Childs
Slumpy Swami Twist with Kali Breath
Upavistha Konasana for a beat or two
Revolving Head to Knee Variation with Knee Bent Up
Sukhasana Forward Fold both sides
Belly Dig In Forward Fold
(getting the hands in the belly and tugging and pulling and softening)
Counter to all the Belly work
Transition on to Backs
Windshield Wiper
Bridge Pose
Easy Spinal Twist
Savasana
Wednesday, March 26, 2008
Yoga Basics, Wednesday 5:00pm
11 Peeps
Request: Hips, Shoulders, Neck
Supine
Apanansa
Hip Rotation Understanding
Eye of the Needle
(both sides)
Transition to Legs up the Wall
Wide Legs
Baddha Konasana up Wall
Pinning the Knee Play
Transition to Sitting with Back at Wall
Baddha Konasana Work with Heels Pressing and Hips Rolling Open
Forward Fold @ Wall
Splat
Right Angle
Shoulder Stretch 1
Dolphin Shoulder Stretch
Prasarita Padottanasana Legs
Warrior 2 Dance
Look at warrior 2 and talk about Hip Rotation in the posture
Warrior 2 Dance to Hold
Triangle @ Wall
Half Moon @ Wall
Forward Fold @ Wall
Little Tree
Tree
Uttanasana
Squat
Cowboy Negotiation Pose
Revolving Head to Knee Variation
Slumpy Swami Twist
Neck Stretching
Transition to Back
Windshield Wiper
Bridge Pose 2x (with Strap)
Knees to Chest
Supta Padangusthansa
Savasana
Request: Hips, Shoulders, Neck
Supine
Apanansa
Hip Rotation Understanding
Eye of the Needle
(both sides)
Transition to Legs up the Wall
Wide Legs
Baddha Konasana up Wall
Pinning the Knee Play
Transition to Sitting with Back at Wall
Baddha Konasana Work with Heels Pressing and Hips Rolling Open
Forward Fold @ Wall
Splat
Right Angle
Shoulder Stretch 1
Dolphin Shoulder Stretch
Prasarita Padottanasana Legs
Warrior 2 Dance
Look at warrior 2 and talk about Hip Rotation in the posture
Warrior 2 Dance to Hold
Triangle @ Wall
Half Moon @ Wall
Forward Fold @ Wall
Little Tree
Tree
Uttanasana
Squat
Cowboy Negotiation Pose
Revolving Head to Knee Variation
Slumpy Swami Twist
Neck Stretching
Transition to Back
Windshield Wiper
Bridge Pose 2x (with Strap)
Knees to Chest
Supta Padangusthansa
Savasana
Help of Ojai, Wednesday 1:30
18 or so peeps.
5 assistants.
This is our last class in the series. I taught it totally different than any of the other classes. I arrived at class emotionally vulnerable and exposed. Alana touched my back and I almost lost it. The class was quiet and really focused. After "namaste" no one moved.
Supine
Breath Awareness
Apanasana
Hamstring Stretch with Strap
Transition to Sitting
Baddha Konasana Tailbone Awareness
Baddha Konasana
Transition to Standing
Get Chairs
Eye of Needle on Chair
Down Dog on Chair
Wide Leg Stretch
Wide Leg Down Dog on Chair
Balance Play
Little Tree
Big Tree
Down Dog on Chair
Put Chairs Away
Transition to Floor
Windshield Wiper
Bridge x 3
Knees to Chest
Transition to Sitting
Spinal Twist
Forward Fold
Savasana
5 assistants.
This is our last class in the series. I taught it totally different than any of the other classes. I arrived at class emotionally vulnerable and exposed. Alana touched my back and I almost lost it. The class was quiet and really focused. After "namaste" no one moved.
Supine
Breath Awareness
Apanasana
Hamstring Stretch with Strap
Transition to Sitting
Baddha Konasana Tailbone Awareness
Baddha Konasana
Transition to Standing
Get Chairs
Eye of Needle on Chair
Down Dog on Chair
Wide Leg Stretch
Wide Leg Down Dog on Chair
Balance Play
Little Tree
Big Tree
Down Dog on Chair
Put Chairs Away
Transition to Floor
Windshield Wiper
Bridge x 3
Knees to Chest
Transition to Sitting
Spinal Twist
Forward Fold
Savasana
1:1 Wednesday 10:30
Client: 61, female, working with a combination of depression, anxiety attacks and old holding patterns in her pelvic region and legs. Negative thought patterns have a strong grip on her.
Much of the session was around her sharing. She does not know how to hold her gaze with you as she speaks. The trick is to offer practices that will help with the depression without increasing the anxiety. She spoke of how much she loves coming to class, so I suggested she come every day. She can do an alternate of "yang" and "yin or restorative" almost every day which will address both her needs perfectly. But today's session was identifying a small sequence she could do at home.
While she spoke I did Thai Yoga Massage on her legs.
Uddiyana Bandha Work with Pumping
(She has a lot stored in her belly. This is going to be major.)
Chanting of OM.
a - u - m breakdown with 1/4 Sun salutes
Sun Salute Variation with Blocks
Slumpy Swami Twist
Hands and Fists in Belly Work.
Thoracic Spine Twist
Bridge Pose 2x
Low Back Release
Mantra Pracitce: To help turn the negative thought pattern around, I gave her a Mantra. So we practiced that for a few Rounds.
Savasana
Much of the session was around her sharing. She does not know how to hold her gaze with you as she speaks. The trick is to offer practices that will help with the depression without increasing the anxiety. She spoke of how much she loves coming to class, so I suggested she come every day. She can do an alternate of "yang" and "yin or restorative" almost every day which will address both her needs perfectly. But today's session was identifying a small sequence she could do at home.
While she spoke I did Thai Yoga Massage on her legs.
Uddiyana Bandha Work with Pumping
(She has a lot stored in her belly. This is going to be major.)
Chanting of OM.
a - u - m breakdown with 1/4 Sun salutes
Sun Salute Variation with Blocks
Slumpy Swami Twist
Hands and Fists in Belly Work.
Thoracic Spine Twist
Bridge Pose 2x
Low Back Release
Mantra Pracitce: To help turn the negative thought pattern around, I gave her a Mantra. So we practiced that for a few Rounds.
Savasana
Sweet Vinyasa Wednesday, 8:30am
8 Peeps
Sometimes you feel like you just taught the best class ever. This was one of those times. Something about the way the teaching came through. Relaxed. Open. Easy. The Talk was on "identification" and allowing that to soften.
Sqaut
Prasarita Padottanasana with Arm Extension
Squat
Wide Legged Uttanasana
Uddiyana Bandha Kriya
Empty, Navel Lock and Pumping
Arm Line Opening
Chest Pounding
Arm Prana Extension Exercise
1/4 Suns
Sequence 1
Sun to
Twisting Lunge
Prasarita Padottanasanaa with Arms Extended
Warrior 1 Dance with "Prana Arms"
Low Lunge
Vinaysa 1
Down Dog
Hump Back Plank
Cobra
Rest, windshield Wiper
Rocket Cat
Plank
Dog
Transition 1
Dog Abdominal Curls
Lunge
Standing splits
Malasana Variation
Pada Hasatanasa
Complete Sun to Standing
Repeat Sequence 1
Repeat Vinyasa 1
Balance Play
Little Tree
Tree Pose
Uttanasna
Squat
Transition to Floor
Revolving Head to Knee Pose Variation
Upavishta Konasana
Slumpy Swami Twisting
Maha Bandha Pranayama
Savasana
Sometimes you feel like you just taught the best class ever. This was one of those times. Something about the way the teaching came through. Relaxed. Open. Easy. The Talk was on "identification" and allowing that to soften.
Sqaut
Prasarita Padottanasana with Arm Extension
Squat
Wide Legged Uttanasana
Uddiyana Bandha Kriya
Empty, Navel Lock and Pumping
Arm Line Opening
Chest Pounding
Arm Prana Extension Exercise
1/4 Suns
Sequence 1
Sun to
Twisting Lunge
Prasarita Padottanasanaa with Arms Extended
Warrior 1 Dance with "Prana Arms"
Low Lunge
Vinaysa 1
Down Dog
Hump Back Plank
Cobra
Rest, windshield Wiper
Rocket Cat
Plank
Dog
Transition 1
Dog Abdominal Curls
Lunge
Standing splits
Malasana Variation
Pada Hasatanasa
Complete Sun to Standing
Repeat Sequence 1
Repeat Vinyasa 1
Balance Play
Little Tree
Tree Pose
Uttanasna
Squat
Transition to Floor
Revolving Head to Knee Pose Variation
Upavishta Konasana
Slumpy Swami Twisting
Maha Bandha Pranayama
Savasana
Tuesday, March 25, 2008
Early Morning Practice
I don't usually practice before the sun comes up, but today I did. This practice left me feeling energized and relaxed.
Shape of Baddha Konasana
Massage Sen Lines of Feet and Thumb up Lines of legs
Line 1: under the shin bone, under the quad
Line 2: Middle of calf, middle of inner thigh
Line 3: Under the calf, inner groin line
Yin Baddha Konasana (5 minutes or so)
Backward Arch
Squat Press
Cow Negotiation Pose
Pasaritta PAddotanana with Arm extension
Horse with Uddiyana Bandha Kirya
Horse
Repeat Prasarita Padottanasana Variation
Warrior 2 Dance with Prana Extenstion Arms
Both sides
Low Lunge (Yin Style)
Rounded Plank
Seal (Yin Cobra)
Repeat with Lunge on other side
Saddle Pose (Yin)
Slumpy Spinal Twist
Maha Bandha
Sit
Shape of Baddha Konasana
Massage Sen Lines of Feet and Thumb up Lines of legs
Line 1: under the shin bone, under the quad
Line 2: Middle of calf, middle of inner thigh
Line 3: Under the calf, inner groin line
Yin Baddha Konasana (5 minutes or so)
Backward Arch
Squat Press
Cow Negotiation Pose
Pasaritta PAddotanana with Arm extension
Horse with Uddiyana Bandha Kirya
Horse
Repeat Prasarita Padottanasana Variation
Warrior 2 Dance with Prana Extenstion Arms
Both sides
Low Lunge (Yin Style)
Rounded Plank
Seal (Yin Cobra)
Repeat with Lunge on other side
Saddle Pose (Yin)
Slumpy Spinal Twist
Maha Bandha
Sit
Monday, March 24, 2008
Yoga Basics, Monday 5:00pm
10 Peeps
2 Out of Towners
It was a hot day and everyone seemed to have as busy a day as me. So started slow, but got inspired to do a lot of standing poses to ground the excessive energy. The blocks make it so much easier to start to connect postures.
Opening
Legs up Wall
Introduce Cooling Breath for upcoming summer
Eye of Needle @ Wall
Transition to All fours:
Cat/Cow
Childs
Half Dog
Rounded Back
Plank
Dog
Uttanasna
Roll up to Standing
Breath/Prana Awareness
Uddiyana Bandha Kriya
Arm Channel Opening
Prana Arm Extension Exercise
Breath Geek Out
Sun Salutations
1/4 Suns
Easy Lunge Salutes with Blocks
Easy Lunge Salutes to Dog
Standing Poses
Warrior 2 Dance Both Sides
Warrior 2 with Hold, release to Lunge, transition to Uttanansa and complete Sun to Standing.
Repeat other side.
Sun Pattern to Side Angle Pose Prep, Triangle, Side Traingle, Side Angle Pose, Lunge, Uttanasna and complete Sun to Standing.
Repeat Other Side.
Dangling Forward Fold
Squat
Transition onto Backs
Cool Down
Windshield Wiper
Bridge
Bridge with Block
Supta Padangusthasana
Easy Spinal Twist
Savasansa
2 Out of Towners
It was a hot day and everyone seemed to have as busy a day as me. So started slow, but got inspired to do a lot of standing poses to ground the excessive energy. The blocks make it so much easier to start to connect postures.
Opening
Legs up Wall
Introduce Cooling Breath for upcoming summer
Eye of Needle @ Wall
Transition to All fours:
Cat/Cow
Childs
Half Dog
Rounded Back
Plank
Dog
Uttanasna
Roll up to Standing
Breath/Prana Awareness
Uddiyana Bandha Kriya
Arm Channel Opening
Prana Arm Extension Exercise
Breath Geek Out
Sun Salutations
1/4 Suns
Easy Lunge Salutes with Blocks
Easy Lunge Salutes to Dog
Standing Poses
Warrior 2 Dance Both Sides
Warrior 2 with Hold, release to Lunge, transition to Uttanansa and complete Sun to Standing.
Repeat other side.
Sun Pattern to Side Angle Pose Prep, Triangle, Side Traingle, Side Angle Pose, Lunge, Uttanasna and complete Sun to Standing.
Repeat Other Side.
Dangling Forward Fold
Squat
Transition onto Backs
Cool Down
Windshield Wiper
Bridge
Bridge with Block
Supta Padangusthasana
Easy Spinal Twist
Savasansa
1:1 Monday, March 24
My Monday Morning Client.
She has lost over 5 pounds, but more importantly she looks completley different. She is brighter, sunnier, laughs more easily. We have so much fun together. She has inspired me to start teaching more difficutl and challenging work to the beginners. She shows me how much I have been holding back cuz things are hard.
Supine.
Hip Rotation Understanding.
Eye of Needle
Half Happy Baby
Half Happy Baby Variation
Rock the Baby
Half Happy Baby
Supta Padangusthasana A, B, C
Rest
Repeat with Other Leg
Transition to Standing
Uddiyana Bandha Kriya
Om Chanting to Lengthen Breath
A-U-M individually
and the OM with the 1/4 Suns
Wall Work
Splat
Right Angle
Sun Salute Play with Blocks
Lunge Salute
Lunge Salute to Dog
Lunge Salute Pattern Full Round with Plank and Sphinx/Cobra
Warrior 2 Geek Out
Attention to the Bowl of the Pelvis. Attention to the alignment.
Note: When we first met, she could not balance here. Now she can balance and work with details.
Looked at the possibility of half handstand at wall.
I knew we would not "get into it" but I got the hit to look at it.
She is 200 pounds and feels like she cannot hold herself up, but I feel she is really close.
Her planks are strong. So, combination of getting her comfortable with her weight and understanding the fear around supporting herself.
Standing Sirsasana Prep
3 Block Method @ Wall
She was suprised and delighted at how good this felt.
Note: Childs pose is more of a burden and discomfort than rest cuz her butt does not touch her heals and her belly gets in the way.
Cobra with Bolster
Dhanurasana with Bolser and Strap 2x
Rocket Cat
Dog
Slumpy Swami Spinal Twist
Lengthened Spinal Twist
Upavishta Konasana
Savasana
She has lost over 5 pounds, but more importantly she looks completley different. She is brighter, sunnier, laughs more easily. We have so much fun together. She has inspired me to start teaching more difficutl and challenging work to the beginners. She shows me how much I have been holding back cuz things are hard.
Supine.
Hip Rotation Understanding.
Eye of Needle
Half Happy Baby
Half Happy Baby Variation
Rock the Baby
Half Happy Baby
Supta Padangusthasana A, B, C
Rest
Repeat with Other Leg
Transition to Standing
Uddiyana Bandha Kriya
Om Chanting to Lengthen Breath
A-U-M individually
and the OM with the 1/4 Suns
Wall Work
Splat
Right Angle
Sun Salute Play with Blocks
Lunge Salute
Lunge Salute to Dog
Lunge Salute Pattern Full Round with Plank and Sphinx/Cobra
Warrior 2 Geek Out
Attention to the Bowl of the Pelvis. Attention to the alignment.
Note: When we first met, she could not balance here. Now she can balance and work with details.
Looked at the possibility of half handstand at wall.
I knew we would not "get into it" but I got the hit to look at it.
She is 200 pounds and feels like she cannot hold herself up, but I feel she is really close.
Her planks are strong. So, combination of getting her comfortable with her weight and understanding the fear around supporting herself.
Standing Sirsasana Prep
3 Block Method @ Wall
She was suprised and delighted at how good this felt.
Note: Childs pose is more of a burden and discomfort than rest cuz her butt does not touch her heals and her belly gets in the way.
Cobra with Bolster
Dhanurasana with Bolser and Strap 2x
Rocket Cat
Dog
Slumpy Swami Spinal Twist
Lengthened Spinal Twist
Upavishta Konasana
Savasana
Sweet Vinyasa Monday, 8:30am
11 Peeps
All Regulars
Question of why we do the Bandhas came up. I answered through the whole class but in essence the answer that came out was we "do" them for the same reason we "do" yoga. We do yoga to increase the possibility of experiencing Yoga. We do the Bandhas to help them spontaneously happen. Spoke about the word "lock" as in farming, to direct the water differently. Shared the translation of "interlock" that I found on Rainbowbody.org. I am trying to understand these questions myself so I was excited for the opportunity to start to try to answer it.
Baddha Konasana
Massage Feet to Open up Sen Channels on the bottoms of the feet
Thumb Press up the inside of Leg Channels
Yin Butterfly
Squat
Cowboy Negotiation Pose
Prasarita Padottanasanawith Arm Extension (Hammock Pose)
Squat
Uttanasna
Roll up to Standing
Uddiyana Bandha Kriya
Arm Channel Openings
Chest Pounding
Arm Prana Extension Exercise
Breath Geek out
Feeling the components of Ujayyi to encourage the action of the Bandhas.
1/4 Suns
Sequence 1
Sun to
Twisting Lunge
Side Angle Pose
Triangle with Wrap
Bound Side Angle Pose
Low Lunge with external hip rotation to low Crescent Moon
Hamstring Stretch
Vinyasa 1
Dog
Rounded Plank
Cobra
Rocket Cat
Plank
Dog
Transition 1
From Dog
Lift Leg
Abdominals (knee to forehead)
Slow Step forward to Lunge
Standing Splits
Malasana Variation with feet together (Bakasana Prep)
Bakasana
Pada Hastasana
Complete Sun to Standing
Repeat Sequence 1
Vinyasa 2
Dog
ROunded Plank
Updog
Dog
Repeat Transition 1
Sun to Down Dog
Childs
Mayurasana Prep
Wrist Stretching and Posture Breakdown
Mayurasana (Peacock)
Dog
Plank
Cobra
Land
Dhanurasana (Bow) Play 2x
(Kicking Legs of First to draw stretch into belly more)
Rocket Cat
Childs
Slumpy Swami Twist
Revolving Head to Knee Pose Variation with Knee Bent and Ankle Grab
Upavistha Konasana
Freeform
Savasana
All Regulars
Question of why we do the Bandhas came up. I answered through the whole class but in essence the answer that came out was we "do" them for the same reason we "do" yoga. We do yoga to increase the possibility of experiencing Yoga. We do the Bandhas to help them spontaneously happen. Spoke about the word "lock" as in farming, to direct the water differently. Shared the translation of "interlock" that I found on Rainbowbody.org. I am trying to understand these questions myself so I was excited for the opportunity to start to try to answer it.
Baddha Konasana
Massage Feet to Open up Sen Channels on the bottoms of the feet
Thumb Press up the inside of Leg Channels
Yin Butterfly
Squat
Cowboy Negotiation Pose
Prasarita Padottanasanawith Arm Extension (Hammock Pose)
Squat
Uttanasna
Roll up to Standing
Uddiyana Bandha Kriya
Arm Channel Openings
Chest Pounding
Arm Prana Extension Exercise
Breath Geek out
Feeling the components of Ujayyi to encourage the action of the Bandhas.
1/4 Suns
Sequence 1
Sun to
Twisting Lunge
Side Angle Pose
Triangle with Wrap
Bound Side Angle Pose
Low Lunge with external hip rotation to low Crescent Moon
Hamstring Stretch
Vinyasa 1
Dog
Rounded Plank
Cobra
Rocket Cat
Plank
Dog
Transition 1
From Dog
Lift Leg
Abdominals (knee to forehead)
Slow Step forward to Lunge
Standing Splits
Malasana Variation with feet together (Bakasana Prep)
Bakasana
Pada Hastasana
Complete Sun to Standing
Repeat Sequence 1
Vinyasa 2
Dog
ROunded Plank
Updog
Dog
Repeat Transition 1
Sun to Down Dog
Childs
Mayurasana Prep
Wrist Stretching and Posture Breakdown
Mayurasana (Peacock)
Dog
Plank
Cobra
Land
Dhanurasana (Bow) Play 2x
(Kicking Legs of First to draw stretch into belly more)
Rocket Cat
Childs
Slumpy Swami Twist
Revolving Head to Knee Pose Variation with Knee Bent and Ankle Grab
Upavistha Konasana
Freeform
Savasana
Sunday, March 23, 2008
Stiff White Guys, Sunday 10am
Easter Sunday
8 Peeps
2 New
Notes: I took advantage of the smaller group to work some details of various ideas. I was surprised by the direction the class took. But, I just tried to follow the guidance and allow the yoga to do the work.
Supine
Apanasana
Supta Padangusthasana
Roll up to squat
Uttanasana
Roll up to standing
Uddiyana Bandha Kriya
Arm Line Opening
Chest Pounding
Arm Prana Extension Exercise
OMs to Extend Breath
Chanting A, U, M
and the Slow Oms with 1/4 Suns
1/4 Suns
1/2 Suns
Lunge Salutes, but just stepping back to Dog.
Standing Plank and Chaturanga
Transition onto All Fours.
Plank, Dog, Chaturanga, Sphinx Play.
Play with rolling from Dog to Cobra, 2 times.
Reclining Buddha with Thigh Stretch Both Sides
Backbending work over bolster
Cobra
Childs
Bow Pose x 2
Childs
Transition onto Backs
Eye of Needle Curling
Windshield Wiper Twist pattern
Easy Spinal Twist
Savasana
8 Peeps
2 New
Notes: I took advantage of the smaller group to work some details of various ideas. I was surprised by the direction the class took. But, I just tried to follow the guidance and allow the yoga to do the work.
Supine
Apanasana
Supta Padangusthasana
Roll up to squat
Uttanasana
Roll up to standing
Uddiyana Bandha Kriya
Arm Line Opening
Chest Pounding
Arm Prana Extension Exercise
OMs to Extend Breath
Chanting A, U, M
and the Slow Oms with 1/4 Suns
1/4 Suns
1/2 Suns
Lunge Salutes, but just stepping back to Dog.
Standing Plank and Chaturanga
Transition onto All Fours.
Plank, Dog, Chaturanga, Sphinx Play.
Play with rolling from Dog to Cobra, 2 times.
Reclining Buddha with Thigh Stretch Both Sides
Backbending work over bolster
Cobra
Childs
Bow Pose x 2
Childs
Transition onto Backs
Eye of Needle Curling
Windshield Wiper Twist pattern
Easy Spinal Twist
Savasana
Stiff White Guys, Saturday 10:45am
14 peeps
1 New
Standing Forward Fold
Breakdown and use of OM to lengthen breath
Chanting of A, U, M individually and then three OMs
Sun Salute Shapes @ Wall
Splat
Right Angle
Wall Lunge
Right Angle with Leg Lift
Uttanasna
(Repeat other side)
Lunge Salutes with Blocks
Similar to what we did the previous week, breaking the salute down.
Everyone that had been in class the previous week was there and they really had it down.
Its Spring and no one seems to mind working a little harder.
1/4 Suns
Sun Round to Stepping Back and Forward from Lunge
Sun Round to Stepping Back into Lunge to Dog to Lunge and Back to Standing
Sun Round to Lunge, Dog, Plank, Girlie Push ups, Sphinx, Rocket Cat, Plank, Dog, Lunge, Standing (Both Sides)
Note:The Blocks make it SO MUCH easier for peeps to step forward and back.
Balance Play
Little Tree
Tree
Forward Fold
Squat
Transition onto Backs
Windshield Wiper
Eye of the Needle
Supta Padangushtasana
Easy Spinal Twist
Savasana
1 New
Standing Forward Fold
Breakdown and use of OM to lengthen breath
Chanting of A, U, M individually and then three OMs
Sun Salute Shapes @ Wall
Splat
Right Angle
Wall Lunge
Right Angle with Leg Lift
Uttanasna
(Repeat other side)
Lunge Salutes with Blocks
Similar to what we did the previous week, breaking the salute down.
Everyone that had been in class the previous week was there and they really had it down.
Its Spring and no one seems to mind working a little harder.
1/4 Suns
Sun Round to Stepping Back and Forward from Lunge
Sun Round to Stepping Back into Lunge to Dog to Lunge and Back to Standing
Sun Round to Lunge, Dog, Plank, Girlie Push ups, Sphinx, Rocket Cat, Plank, Dog, Lunge, Standing (Both Sides)
Note:The Blocks make it SO MUCH easier for peeps to step forward and back.
Balance Play
Little Tree
Tree
Forward Fold
Squat
Transition onto Backs
Windshield Wiper
Eye of the Needle
Supta Padangushtasana
Easy Spinal Twist
Savasana
Soft Vinyasa, Saturday 9:00am
20 Peeps
4 Out of Towners
1 Husband of Regular
Opening
(breathing room, navel awareness, juice from heart to arms)
Squat/Uttanasana
Back and forth a few times
Interlocked Finger Side Waist Stretch to Right
Swamp Monster/Hallelujah a few times
Interlocked Finger Shoulder Stretch Forward Fold
Roll Back up to Standing
(Repeat to Left with Opposite Finger on Top)
Uddiyana Bandha Kriya
Arm Channel Opening
Heart Pounding
Arm Extension Prana Exercise
1/4 Suns
Sequence 1
Sun to Twisting Lunge (emphasis on stepping back slowly)
Prasarita Padottanasana with Extended Arms
(Waking up Leg Lines)
Warrior 2 Dance
Low Lunge
Hamstring Stretch
Vinyasa 1
Dog
Uddiyana Bandha Play
Hump Back Plank
Dog
Roll into Cobra
Rocket Cat
Plank
Dog
Transition 1
Leg Lift from Dog
2 Slow Curling Abdominals (Knee to Forehead)
Slow Step Forward to Lunge
Standing Splits
Squat
Bakasana
Padahastasana
Complete Sun to Standing
Repeat Sequence 1
Repeat Vinyasa 1 (but roll into UpDog instead)
Repeat Transition 1
(but skipped bakasana to conserve strength in group)
Sequence 2
Cactus Arms to Inverted Sirsasana 2 Stance
Press arms up for Inverted Handstand
Shoulder Stretch
Squat
Roll onto Back
Happy Baby
Supine Bakasana
Supine Tripod Headstand
Play with moving from Tripod headstand to Bakasana Supine
Roll up to Sitting
Sequence 3
(Lots of different levels in class today. Took these pieces slowly with breaks and rest and other options. David went to headstand today magically and without any help. We were all delighted).
Establish Tripod
Balance in Tripod
Practice tipping back and forward in Tripod
Practice finding Bakasana
Practice moving from headstand to bakasana
Note: The tipping back seems to really stump people. Need to figure out better language around that.
Cool Down
Lie on Backs
Windshield Wiper
Bridge Pose 2 x (with option for wheel)
Knees to Chest
Roll up to sitting
Revolving Head to Knee Pose
Uppavista Konasana or Baddha Konasana
Freeform
Savasana
4 Out of Towners
1 Husband of Regular
Opening
(breathing room, navel awareness, juice from heart to arms)
Squat/Uttanasana
Back and forth a few times
Interlocked Finger Side Waist Stretch to Right
Swamp Monster/Hallelujah a few times
Interlocked Finger Shoulder Stretch Forward Fold
Roll Back up to Standing
(Repeat to Left with Opposite Finger on Top)
Uddiyana Bandha Kriya
Arm Channel Opening
Heart Pounding
Arm Extension Prana Exercise
1/4 Suns
Sequence 1
Sun to Twisting Lunge (emphasis on stepping back slowly)
Prasarita Padottanasana with Extended Arms
(Waking up Leg Lines)
Warrior 2 Dance
Low Lunge
Hamstring Stretch
Vinyasa 1
Dog
Uddiyana Bandha Play
Hump Back Plank
Dog
Roll into Cobra
Rocket Cat
Plank
Dog
Transition 1
Leg Lift from Dog
2 Slow Curling Abdominals (Knee to Forehead)
Slow Step Forward to Lunge
Standing Splits
Squat
Bakasana
Padahastasana
Complete Sun to Standing
Repeat Sequence 1
Repeat Vinyasa 1 (but roll into UpDog instead)
Repeat Transition 1
(but skipped bakasana to conserve strength in group)
Sequence 2
Cactus Arms to Inverted Sirsasana 2 Stance
Press arms up for Inverted Handstand
Shoulder Stretch
Squat
Roll onto Back
Happy Baby
Supine Bakasana
Supine Tripod Headstand
Play with moving from Tripod headstand to Bakasana Supine
Roll up to Sitting
Sequence 3
(Lots of different levels in class today. Took these pieces slowly with breaks and rest and other options. David went to headstand today magically and without any help. We were all delighted).
Establish Tripod
Balance in Tripod
Practice tipping back and forward in Tripod
Practice finding Bakasana
Practice moving from headstand to bakasana
Note: The tipping back seems to really stump people. Need to figure out better language around that.
Cool Down
Lie on Backs
Windshield Wiper
Bridge Pose 2 x (with option for wheel)
Knees to Chest
Roll up to sitting
Revolving Head to Knee Pose
Uppavista Konasana or Baddha Konasana
Freeform
Savasana
Wednesday, March 19, 2008
Yoga Basics, Wednesday 5:00pm
10 Peeps
1 New (Big Guy)
Start Supine
Knees Bent, hands on lower belly
Breath Awareness, particularly the 4 Parts
Apanasana
Hamstring Stretch with Strap
Transition All Fours
Cat/Cow
Childs
1/2 Dog
Rounded Back
Plank
Dog
Childs
Plank
Dog
Transition to Dangling Forward Fold
Roll up to Standing
Transition to Wall
(Sun Salutation Parts @ Wall)
Splat
Right Angle
Wall Lunge
Warrior 3 @ Wall
Right Angle
Uttansana
(Repeat with other side)
Lunge Salute Breakdown
1/4 Suns
1 Round Stepping Back to and Forward from Lunge
1 Round Transition from Lunge to Dog and back to Lunge
1 Complete Round of Both Sides incorporating Plank, Girlie Push ups, and Cobra
Balance Play
Little Tree
Tree
Forward Fold
Squat
Transition onto Backs
Windshield Wiper
Bridge x 2
Hip Rotation Awareness to Eye of Needle
Easy Spinal Twist
Savasana
1 New (Big Guy)
Start Supine
Knees Bent, hands on lower belly
Breath Awareness, particularly the 4 Parts
Apanasana
Hamstring Stretch with Strap
Transition All Fours
Cat/Cow
Childs
1/2 Dog
Rounded Back
Plank
Dog
Childs
Plank
Dog
Transition to Dangling Forward Fold
Roll up to Standing
Transition to Wall
(Sun Salutation Parts @ Wall)
Splat
Right Angle
Wall Lunge
Warrior 3 @ Wall
Right Angle
Uttansana
(Repeat with other side)
Lunge Salute Breakdown
1/4 Suns
1 Round Stepping Back to and Forward from Lunge
1 Round Transition from Lunge to Dog and back to Lunge
1 Complete Round of Both Sides incorporating Plank, Girlie Push ups, and Cobra
Balance Play
Little Tree
Tree
Forward Fold
Squat
Transition onto Backs
Windshield Wiper
Bridge x 2
Hip Rotation Awareness to Eye of Needle
Easy Spinal Twist
Savasana
Help of Ojai, Wednesday 1:30
For the first time I arrived without a plan. Tucker came to observe. So I said a prayer asking for guidance and did my best to follow it. When I got the "green light" to share Uddiyana Bandha, I allowed the rest of the class to be familiar cuz it seemed like one super weird new thing was enough.
18 Peeps or So (but i did not count)
Start Supine with knees bent hands on lower belly.
Attention to the breath and the four parts.
Apanasana
Hip Rotation Awareness
Easy Hip Stretch
Transition onto All Fours
Cat/Cow Work
Childs
Back to All Fours and transition to standing
Get Chairs
Forward Fold on Chair
Down Dog on Chair
Uddiyana Bandha
This was super experimental. It is what I have been teaching in all my classes and was guided to share in this setting as well. Tucker pointed out that it could be problematic for high blood pressure and eye problems cuz of the increase in pressure. But most of the peeps seemed to get it! They experienced the "zing" and high of the effect which is super cool.)
1/4 Suns
Easy Hip Stretch in Chair
Balance Play
Little Tree
Tree
Seated Spinal Twist in Chair
Forward Fold in Chair
Savasnaa with Legs up Chair
18 Peeps or So (but i did not count)
Start Supine with knees bent hands on lower belly.
Attention to the breath and the four parts.
Apanasana
Hip Rotation Awareness
Easy Hip Stretch
Transition onto All Fours
Cat/Cow Work
Childs
Back to All Fours and transition to standing
Get Chairs
Forward Fold on Chair
Down Dog on Chair
Uddiyana Bandha
This was super experimental. It is what I have been teaching in all my classes and was guided to share in this setting as well. Tucker pointed out that it could be problematic for high blood pressure and eye problems cuz of the increase in pressure. But most of the peeps seemed to get it! They experienced the "zing" and high of the effect which is super cool.)
1/4 Suns
Easy Hip Stretch in Chair
Balance Play
Little Tree
Tree
Seated Spinal Twist in Chair
Forward Fold in Chair
Savasnaa with Legs up Chair
Sweet Vinyasa Wednesday, 8:30am
18 Peeps
High Energy
2 Out of Towner
Uschi and Betsy were there, and I felt spurned on to play up a bit.
Squat
Uttanasana
(Back and Forth)
Uddiyana Bandha Kriya
Sequence 1
Prasarita Padottanasana with Down Dog Arms
Low Lunge
Standing Splits
Squat
Uttanasana
Repeat Sequence 1
to other side
1/4 Suns
Sequence 2
Sun to Lunge (with emphasis on stepping back slow)
Twisting Lunge
Side Angle Prep
Triangle (Trikonasana)
Side Triangle (Parsva Trikonasana)
Side Ange Pose (Parsvakonasana)
Deep Low Lunge
Vinaysa 1
Down Dog
Plank
Locust with hands interlaced behind back
Rocket Cat
Plank
Dog
Transition 1
Leg Lift
Knee to Head Abdominal Curling
Slow Step Forward to Lunge
Standing Splits
Squat
Bakasana
Pada Hastasana
Complete Sun to Standing
Repeat Sequence 2 on other side
Vinaysa 2
Down Dog
Hump Back Plank
Dog
Round to Upward Facing Dog
Round back to Down Dog
Repeat Transition 1
From Squat,
Sequence 3
Roll onto Back
Happy Baby Pose
Supine Bakasana
Supine One Legged Bakasana
Roll back up
Squat
Uttanasna
Complete Sun to Standing
Check in Cactus Arm Action to Inverted Sirsasana 2 to Inverted Handstand
Sun to Downward Facing Dog
Sequence 4
Knee around upper arm for Lazy One Legged Crow Pose Play
Demo and Play
Noticed that the elbow rotation was the hardest part for people, so played with
Mayurasana
Showed classic Eka Pada Bakasana
(connecting the rounding work from the Hump Back Plank and slow leg dragging)
Peeps either moved to Sleepy One Legged Crow or Eka Pada Bakasana
Transition onto Backs
Cool Down
Windshield Wiper
Bridge
Bridge or Wheel
Knees to Chest
Roll up for Slumpy Spinal Twist
Tri Bandha Play
Paschimottanasna
Savasana
High Energy
2 Out of Towner
Uschi and Betsy were there, and I felt spurned on to play up a bit.
Squat
Uttanasana
(Back and Forth)
Uddiyana Bandha Kriya
Sequence 1
Prasarita Padottanasana with Down Dog Arms
Low Lunge
Standing Splits
Squat
Uttanasana
Repeat Sequence 1
to other side
1/4 Suns
Sequence 2
Sun to Lunge (with emphasis on stepping back slow)
Twisting Lunge
Side Angle Prep
Triangle (Trikonasana)
Side Triangle (Parsva Trikonasana)
Side Ange Pose (Parsvakonasana)
Deep Low Lunge
Vinaysa 1
Down Dog
Plank
Locust with hands interlaced behind back
Rocket Cat
Plank
Dog
Transition 1
Leg Lift
Knee to Head Abdominal Curling
Slow Step Forward to Lunge
Standing Splits
Squat
Bakasana
Pada Hastasana
Complete Sun to Standing
Repeat Sequence 2 on other side
Vinaysa 2
Down Dog
Hump Back Plank
Dog
Round to Upward Facing Dog
Round back to Down Dog
Repeat Transition 1
From Squat,
Sequence 3
Roll onto Back
Happy Baby Pose
Supine Bakasana
Supine One Legged Bakasana
Roll back up
Squat
Uttanasna
Complete Sun to Standing
Check in Cactus Arm Action to Inverted Sirsasana 2 to Inverted Handstand
Sun to Downward Facing Dog
Sequence 4
Knee around upper arm for Lazy One Legged Crow Pose Play
Demo and Play
Noticed that the elbow rotation was the hardest part for people, so played with
Mayurasana
Showed classic Eka Pada Bakasana
(connecting the rounding work from the Hump Back Plank and slow leg dragging)
Peeps either moved to Sleepy One Legged Crow or Eka Pada Bakasana
Transition onto Backs
Cool Down
Windshield Wiper
Bridge
Bridge or Wheel
Knees to Chest
Roll up for Slumpy Spinal Twist
Tri Bandha Play
Paschimottanasna
Savasana
Monday, March 17, 2008
Yoga Basics, Monday 5:00pm
6 Peeps
Supine
Breath Awareness, 4 Parts
Roll Up
Squat
Dangling Forward Fold
Roll up to Standing
Uddiyana Bandha Play
Surya Namaskar C Riff Broken Down Slowly and Deliberately
Warrior 2 Play
(Since we were an more intimate group. We stopped and looked at alignment.)
Balance Play
Little Tree
Tree
Dangling Forward Fold
Windshield Wiper Pose
Bridge Pose x 2
Eye of the Needle Pose
Happy Baby and Rock the Baby Play
Roll up
Slumpy Swami Twist
Paschimottanasana
Savasana
Supine
Breath Awareness, 4 Parts
Roll Up
Squat
Dangling Forward Fold
Roll up to Standing
Uddiyana Bandha Play
Surya Namaskar C Riff Broken Down Slowly and Deliberately
Warrior 2 Play
(Since we were an more intimate group. We stopped and looked at alignment.)
Balance Play
Little Tree
Tree
Dangling Forward Fold
Windshield Wiper Pose
Bridge Pose x 2
Eye of the Needle Pose
Happy Baby and Rock the Baby Play
Roll up
Slumpy Swami Twist
Paschimottanasana
Savasana
1:1 Monday, March 17 Afternoon
My pal who is 70 or so.
Working with osteoarthritis in his hips.
Need easier stuff to do.
I introduced him to some of the energetic work.
If he can play with this, he can gain some vitality without too much effort physically.
Mula Bandha
Uddiyana Bandha
We went through the notes that he has been working with. Checking into what is working and what is not. Changing certain things and getting rid of others. The baseball shoulder stretches have been the most helpful.
Then I showed him new asana stuff:
Lunge Salutes with Chair
Triangle on a Chair
Half Moon on Chair
Working with osteoarthritis in his hips.
Need easier stuff to do.
I introduced him to some of the energetic work.
If he can play with this, he can gain some vitality without too much effort physically.
Mula Bandha
Uddiyana Bandha
We went through the notes that he has been working with. Checking into what is working and what is not. Changing certain things and getting rid of others. The baseball shoulder stretches have been the most helpful.
Then I showed him new asana stuff:
Lunge Salutes with Chair
Triangle on a Chair
Half Moon on Chair
1:1 Monday, March 17
Same Monday 10:30 client.
Request was to get a taste of what a Level 2 Class is like to see if he could do it.
Tibetan 3 Part Inhale HA breath
Arm Awakening
Heart Pounding
Uddiyana Bandha Play
Set up to break elements of Surya Namaskar A and C down slowly and deliberately. We used blocks to make the transitions easier.
1/4 Suns
Surya Namaskar Break Down
Vinaysa Sequence 1
Sun to Side Angle Pose
Triangle
Warrior 2 Dance
Dog
Plank
Sphinx
Rocket Cat
Childs
Plank
Dog
Transition with leg lift from dog to other side postures.
Step Forward and Complete Sun to finish.
Vinaysa Sequence 2
From Sun
Side Angle Pose
Triangle
Prasarita Padottanasana C
Warrior 2 Dance
Twisting Lunge
Dog
Plank
Locust
Rocket Cat
Childs
Plank Dog
Transition with Leg Lift from Dog to the other side
Step Forward to Complete.
Balance Play
Little Tree
Tree
Wall Work and Balance Play with Dancers
(This was too hard, so we came to floor)
Reclining Buddha with Thigh Stretch
Cobra with Bolster under hips
1/2 Bow each Side
Assisted Bow Thai Yoga Massage Style
Assisted Cobra Thia Yoga Massage Style
A little Thai Yoga Massage Work
Eye of the Needle
Hamstring and Hip Stretching
Easy Spinal Twit
Savasana
Request was to get a taste of what a Level 2 Class is like to see if he could do it.
Tibetan 3 Part Inhale HA breath
Arm Awakening
Heart Pounding
Uddiyana Bandha Play
Set up to break elements of Surya Namaskar A and C down slowly and deliberately. We used blocks to make the transitions easier.
1/4 Suns
Surya Namaskar Break Down
Vinaysa Sequence 1
Sun to Side Angle Pose
Triangle
Warrior 2 Dance
Dog
Plank
Sphinx
Rocket Cat
Childs
Plank
Dog
Transition with leg lift from dog to other side postures.
Step Forward and Complete Sun to finish.
Vinaysa Sequence 2
From Sun
Side Angle Pose
Triangle
Prasarita Padottanasana C
Warrior 2 Dance
Twisting Lunge
Dog
Plank
Locust
Rocket Cat
Childs
Plank Dog
Transition with Leg Lift from Dog to the other side
Step Forward to Complete.
Balance Play
Little Tree
Tree
Wall Work and Balance Play with Dancers
(This was too hard, so we came to floor)
Reclining Buddha with Thigh Stretch
Cobra with Bolster under hips
1/2 Bow each Side
Assisted Bow Thai Yoga Massage Style
Assisted Cobra Thia Yoga Massage Style
A little Thai Yoga Massage Work
Eye of the Needle
Hamstring and Hip Stretching
Easy Spinal Twit
Savasana
Sweet Vinyasa Monday, 8:30am
12 Peeps
2 New out of towners
Cold in Studio.
Always determines the beginning.
Squat
Uttansana
Back and Forth a Few Times
Tibetan 3 Part Inhale HA breath
Wake up arm Channels
Pound on Chests
Arm Extension Prana Exercise
Uddiyana Bandha Play
1/4 Sun Salutes
Sequence 1
Sun to
Twisting Lunge
Prasarita Padottanasana with Extended Arms
(Leg Channel Focus)
Warrior 2 Dance
Low Lunge to Crescent
Vinaysa 1
Down Dog (UB Play)
Plank
Locust
Rest with Windshield wiper Legs
Rocket Cat
All Fours
Plank
Dog
Transition 1
Leg Up and Open
Lunge
Standing Splits
Squat
Bakasana
Pada Hasatasana
Complete Sun to Standing
Repeat Sequence 1
Repeat Vinaysa 2
Transition 2
Leg up and Open
Lunge
Standing Splits
Squat
Supine Sequence
Happy Baby to Supine Bakasana
Supine Sirsasana 2 to Supine Bakasana Play
Transition 3
Roll up to Squat
Uttanasna
Complete Sun to Standing
Cactus Arms to inverted Sirsasana 2
to Inverted Handstand
Inversion Sequence
Sun to Dog to Childs
Tripod Balance Play
Tripod Balance to Bakasana Play
Tripod Headstand to Bakasana Play
Childs
Transition onto Backs
Bridge Pose
Wheel Pose
(Optional 3rd)
Roll up to Seat
Slumpy Spinal Twists with UB
Uppavista Konasana
Savasana
2 New out of towners
Cold in Studio.
Always determines the beginning.
Squat
Uttansana
Back and Forth a Few Times
Tibetan 3 Part Inhale HA breath
Wake up arm Channels
Pound on Chests
Arm Extension Prana Exercise
Uddiyana Bandha Play
1/4 Sun Salutes
Sequence 1
Sun to
Twisting Lunge
Prasarita Padottanasana with Extended Arms
(Leg Channel Focus)
Warrior 2 Dance
Low Lunge to Crescent
Vinaysa 1
Down Dog (UB Play)
Plank
Locust
Rest with Windshield wiper Legs
Rocket Cat
All Fours
Plank
Dog
Transition 1
Leg Up and Open
Lunge
Standing Splits
Squat
Bakasana
Pada Hasatasana
Complete Sun to Standing
Repeat Sequence 1
Repeat Vinaysa 2
Transition 2
Leg up and Open
Lunge
Standing Splits
Squat
Supine Sequence
Happy Baby to Supine Bakasana
Supine Sirsasana 2 to Supine Bakasana Play
Transition 3
Roll up to Squat
Uttanasna
Complete Sun to Standing
Cactus Arms to inverted Sirsasana 2
to Inverted Handstand
Inversion Sequence
Sun to Dog to Childs
Tripod Balance Play
Tripod Balance to Bakasana Play
Tripod Headstand to Bakasana Play
Childs
Transition onto Backs
Bridge Pose
Wheel Pose
(Optional 3rd)
Roll up to Seat
Slumpy Spinal Twists with UB
Uppavista Konasana
Savasana
Stiff White Guys, Sunday 10am
16 Peeps
Began with Breath
Apanasana
Hamstring Stretch
Transition All Fours
Cat/Dog
1/2 Dog
Childs
All Fours
Plank
Dog
Step Forward Dangling Forward Fold
Roll up to Standing
Uddiyana Bandha Play
Sun Salutation Pattern at Wall
Sun Salutation Pattern riffing off Surya Namaskar C
We used blocks under hands to make for easier transitions and broke it down into easy pieces.
Transition to earth.
Windsheild Wiper
Bridge Pose x 2
Thread the Needle
Hamstring Stretch
Easy Spinal Twist
Savasana
Began with Breath
Apanasana
Hamstring Stretch
Transition All Fours
Cat/Dog
1/2 Dog
Childs
All Fours
Plank
Dog
Step Forward Dangling Forward Fold
Roll up to Standing
Uddiyana Bandha Play
Sun Salutation Pattern at Wall
Sun Salutation Pattern riffing off Surya Namaskar C
We used blocks under hands to make for easier transitions and broke it down into easy pieces.
Transition to earth.
Windsheild Wiper
Bridge Pose x 2
Thread the Needle
Hamstring Stretch
Easy Spinal Twist
Savasana
Stiff White Guys, Saturday 10:45am
8 peeps
Inspired by recent insight that at 80, you must know how to do a lunge and pushup to get off off the floor if you fall, I am bringing back the sun salute. I took them out cuz they are hard and require coordination. And I wanted SWG to be accessible to anyone who walked through the door. But, as I have been working over at Help of Ojai and see what happens to a body underused, my classes have gotten a bit more rigourous. And the Sun Salutation is one of the most perfect forms of exercise.
Began with Breath and Uddiyana Bandha Focus
Sun Salutation Pattern at Wall
Sun Salutation Pattern riffing off Surya Namaskar C
We used blocks under hands to make for easier transitions and broke it down into easy pieces.
Transition to earth.
Windshield Wiper
Bridge Pose x 2
Thread the Needle
Hamstring Stretch
Easy Spinal Twist
Savasana
Inspired by recent insight that at 80, you must know how to do a lunge and pushup to get off off the floor if you fall, I am bringing back the sun salute. I took them out cuz they are hard and require coordination. And I wanted SWG to be accessible to anyone who walked through the door. But, as I have been working over at Help of Ojai and see what happens to a body underused, my classes have gotten a bit more rigourous. And the Sun Salutation is one of the most perfect forms of exercise.
Began with Breath and Uddiyana Bandha Focus
Sun Salutation Pattern at Wall
Sun Salutation Pattern riffing off Surya Namaskar C
We used blocks under hands to make for easier transitions and broke it down into easy pieces.
Transition to earth.
Windshield Wiper
Bridge Pose x 2
Thread the Needle
Hamstring Stretch
Easy Spinal Twist
Savasana
Soft Vinyasa, Saturday 9:00am
18 peeps or so
Focused on Uddiyana Bandha
Movement of the Prana
Main Event
Vinyasa Sequence towards Galvasana
Inorprating Hip Opening and easier arm balances towards it
Cool Down
Bridge Pose
Slumpy Twist
Uppavista Konasana
Savasana
Focused on Uddiyana Bandha
Movement of the Prana
Main Event
Vinyasa Sequence towards Galvasana
Inorprating Hip Opening and easier arm balances towards it
Cool Down
Bridge Pose
Slumpy Twist
Uppavista Konasana
Savasana
Wednesday, March 12, 2008
Help of Ojai, Wednesday 1:30
12 Peeps
3 Assistants
Supine
Breath Awareness
4 Parts of Breath
Apanasana
Hip rotation Awareness
Easy Hip Stretch
repeat other side
Roll up
Transition all Fours
Cat/Cow
Childs
transition to standing
get chairs
forward fold/dog like thing on chairs
sit on chairs as I explain the sound of OM breifly.
Stand and play with individual vibrations of A - U - M.
PLay with making OMs from the Vibrations.
1/4 suns with OMs to lengthen the exhale.
Seated hip stretch on Chair
Side Angle Pose Prep on Chair
Side Anlge Pose with Chair
Seated Spinal Twist
Savasan with legs on chair
3 Assistants
Supine
Breath Awareness
4 Parts of Breath
Apanasana
Hip rotation Awareness
Easy Hip Stretch
repeat other side
Roll up
Transition all Fours
Cat/Cow
Childs
transition to standing
get chairs
forward fold/dog like thing on chairs
sit on chairs as I explain the sound of OM breifly.
Stand and play with individual vibrations of A - U - M.
PLay with making OMs from the Vibrations.
1/4 suns with OMs to lengthen the exhale.
Seated hip stretch on Chair
Side Angle Pose Prep on Chair
Side Anlge Pose with Chair
Seated Spinal Twist
Savasan with legs on chair
Sweet Vinyasa Wednesday, 8:30am
Too Many Notes
I am exploding with all this new stuff coming through that I want to teach, but not fully letting go of the old...and it is too much information.
12 Peeps
2 New Peeps from Michigan
Supine
Breath Awareness
Apanasana
Hip Rotation Awareness
Eye of Needle
Mula Bandha Awareness
(muscular and skeletal)
Roll up to Squat
Uttanasnaa
Uddiyana Bandha Work
1/4 Suns
Sequence 1
Sun to
Twisting Lunge
Blueprint Side Angle Pose
Triangle
Side Triangle
Parsva Konasana
Vinyasa 1
Dog
Plank
Sphinx
Windshield
Rocket Cat
Plank
Dog
Transition
One Leg Dog
Lunge
Standing Splits Pump with MB Awareness
Squat
Uttanasnaa
Complete Sun to Standing
Repeat Sequence 1
Vinyasa 2
Dog
Plank
Locust with interlaced fingers behind back
Rocket Cat
Plank
Dog
Repeat Transition 1
Complete Sun to Standing
Cactus Arms to Inverted Handstand
Transition to Wall
Splat
Right Angle
Uttanasna
Shoulder stretch @ Wall
Splat
Right Angle
Uttanasna
Half Handstand 2x
Handstand
Inverted Sirsansa Prep
Sirsasana
Childs
Roll onto back
Windsheild
Bridge
Urdhva Dhanurasana
Knees to chest
Ab Seqeunce
Upward Facing paschimottanasana
Spinal Twist
Savasna
I am exploding with all this new stuff coming through that I want to teach, but not fully letting go of the old...and it is too much information.
12 Peeps
2 New Peeps from Michigan
Supine
Breath Awareness
Apanasana
Hip Rotation Awareness
Eye of Needle
Mula Bandha Awareness
(muscular and skeletal)
Roll up to Squat
Uttanasnaa
Uddiyana Bandha Work
1/4 Suns
Sequence 1
Sun to
Twisting Lunge
Blueprint Side Angle Pose
Triangle
Side Triangle
Parsva Konasana
Vinyasa 1
Dog
Plank
Sphinx
Windshield
Rocket Cat
Plank
Dog
Transition
One Leg Dog
Lunge
Standing Splits Pump with MB Awareness
Squat
Uttanasnaa
Complete Sun to Standing
Repeat Sequence 1
Vinyasa 2
Dog
Plank
Locust with interlaced fingers behind back
Rocket Cat
Plank
Dog
Repeat Transition 1
Complete Sun to Standing
Cactus Arms to Inverted Handstand
Transition to Wall
Splat
Right Angle
Uttanasna
Shoulder stretch @ Wall
Splat
Right Angle
Uttanasna
Half Handstand 2x
Handstand
Inverted Sirsansa Prep
Sirsasana
Childs
Roll onto back
Windsheild
Bridge
Urdhva Dhanurasana
Knees to chest
Ab Seqeunce
Upward Facing paschimottanasana
Spinal Twist
Savasna
Monday, March 10, 2008
Yoga Basics, Monday 5:00pm
12 Peeps
I asked if there were any questions, etc. One woman asked what kind of yoga we were doing. This opened up a discussion around Hatha Yoga, Raja Yoga, etc...And it created talking points for the rest of the class. Got hit to move towards headstand early in the class so went with it. Each uttansana, emphasized allowing the head to drop and feeling into the weight rolling forward. Tried to bring a lot of awareness into the anatomy of the tailbone and pelvis to be able to access it if and when peeps were upside down. Also, the early question about the Hatha Yoga path allowed me the space to present the posture as a possibility but not an absolute.
Opening
Supine
Knees Bent, hands on belly
Breath Awareness
4 Parts of Breath
Hands around lower ribs to bring awareness to diaphragm
4 Parts of Breath Awareness
Knees to Chest
Roll up to Sitting
Easy Cross Legged Forward Fold
Chest Press
(Switch Legs and Repeat)
Transition to All Fours
Cat/Cow
Childs
All Fours
Plank
Dog
Childs
Demo
All Fours
Plank
Dog
Step Forward
Uttanasana
Roll to Standing
Interlaced Fingers Overhead Side Stretch
Interlaced Fingers behind back Forward Fold
Roll Up to Standing
Repeat Other side with Opposite Knuckle on Top
Swamp Monster
Hallelujah (formally known as Cactus)
A few Rounds
Inverted Sirsasana
Transition to Wall
Splat
Right Angle
Uttanasana
Roll Up to Standing
Shoulder Opener @ Wall
Splat
Right Angle
Uttanasana
Roll Up to Standing
Utthita Tadasana with Block
Forearm Wrap Work with Block (3 rounds)
Sirsasana Prep Posture
- one time with legs walking in (rest in childs)
- one time with leg lift
Many Layers of Practice tonight in class, so many options:
- Enough with the headstand work, legs up wall
- headstand prep or headstand with 3 blocks @ wall
- headstand into middle of room
I allowed enough time to be able to really be a wall and an assist to each person as needed. This is an unusual luxury and I was grateful for the myopic focus tonight that allowed it.
Legs up the Wall
Bridge Pose with Block Support
Easy Spinal Twist
Savasana
I asked if there were any questions, etc. One woman asked what kind of yoga we were doing. This opened up a discussion around Hatha Yoga, Raja Yoga, etc...And it created talking points for the rest of the class. Got hit to move towards headstand early in the class so went with it. Each uttansana, emphasized allowing the head to drop and feeling into the weight rolling forward. Tried to bring a lot of awareness into the anatomy of the tailbone and pelvis to be able to access it if and when peeps were upside down. Also, the early question about the Hatha Yoga path allowed me the space to present the posture as a possibility but not an absolute.
Opening
Supine
Knees Bent, hands on belly
Breath Awareness
4 Parts of Breath
Hands around lower ribs to bring awareness to diaphragm
4 Parts of Breath Awareness
Knees to Chest
Roll up to Sitting
Easy Cross Legged Forward Fold
Chest Press
(Switch Legs and Repeat)
Transition to All Fours
Cat/Cow
Childs
All Fours
Plank
Dog
Childs
Demo
All Fours
Plank
Dog
Step Forward
Uttanasana
Roll to Standing
Interlaced Fingers Overhead Side Stretch
Interlaced Fingers behind back Forward Fold
Roll Up to Standing
Repeat Other side with Opposite Knuckle on Top
Swamp Monster
Hallelujah (formally known as Cactus)
A few Rounds
Inverted Sirsasana
Transition to Wall
Splat
Right Angle
Uttanasana
Roll Up to Standing
Shoulder Opener @ Wall
Splat
Right Angle
Uttanasana
Roll Up to Standing
Utthita Tadasana with Block
Forearm Wrap Work with Block (3 rounds)
Sirsasana Prep Posture
- one time with legs walking in (rest in childs)
- one time with leg lift
Many Layers of Practice tonight in class, so many options:
- Enough with the headstand work, legs up wall
- headstand prep or headstand with 3 blocks @ wall
- headstand into middle of room
I allowed enough time to be able to really be a wall and an assist to each person as needed. This is an unusual luxury and I was grateful for the myopic focus tonight that allowed it.
Legs up the Wall
Bridge Pose with Block Support
Easy Spinal Twist
Savasana
1:1 Monday, March 10
My regular Monday 10:30 client.
We worked the breath today. Played with bandhas and holds and using sound as a way to increase the breath capacity.
Supine.
Breath Awareness.
Emphasis on hanging out at bottom of exhale.
Got easier and easier for her with each attempt.
Hamstring Stretch with Strap
Transition to Standing
Uddiyana Bandha Work
I was not sure if this could work with a heavier body. We found success by starting out with just holding out the breath and then gradually adding the navel to spine contraction.
Transition to Wall
Splat
Right Angle
(with Awareness on Breath)
Uttanasana
Shoulder Opener @ Wall
Splat
Right Angle
Uttanasana
1/4 Sun Salutations
Om Work
A - U - M play to extend the breath
1/4 Sun Salutations with OM
Found Huge increase in breath
Amazing. Not sure why this works so well.
1/2 Suns with Bija Sounds of the Chakras.
Transition to All Fours.
Cat/Cow
Childs
Plank
Down Dog
Plank
Sphinx
Rest.
Sphinx to Low Cobra
Rest
Childs
All Fours
Plank
Dog
Plank
Sphinx to High Cobra 2x
Roll onto Back
Knees to Chest
Eye of Needle Stretch
Half Happy Baby Stretch
Rock the Baby Stretch
Extended Leg Abdominal
Both Sides
Roll up to Sitting
Uppavista Konasana
1/2 Lotus Paschimotanasana (both Sides)
1/2 Lotus Forward Fold
Bridge 2x
Low Back Release
Easy Spinal Twist
Savasana
We worked the breath today. Played with bandhas and holds and using sound as a way to increase the breath capacity.
Supine.
Breath Awareness.
Emphasis on hanging out at bottom of exhale.
Got easier and easier for her with each attempt.
Hamstring Stretch with Strap
Transition to Standing
Uddiyana Bandha Work
I was not sure if this could work with a heavier body. We found success by starting out with just holding out the breath and then gradually adding the navel to spine contraction.
Transition to Wall
Splat
Right Angle
(with Awareness on Breath)
Uttanasana
Shoulder Opener @ Wall
Splat
Right Angle
Uttanasana
1/4 Sun Salutations
Om Work
A - U - M play to extend the breath
1/4 Sun Salutations with OM
Found Huge increase in breath
Amazing. Not sure why this works so well.
1/2 Suns with Bija Sounds of the Chakras.
Transition to All Fours.
Cat/Cow
Childs
Plank
Down Dog
Plank
Sphinx
Rest.
Sphinx to Low Cobra
Rest
Childs
All Fours
Plank
Dog
Plank
Sphinx to High Cobra 2x
Roll onto Back
Knees to Chest
Eye of Needle Stretch
Half Happy Baby Stretch
Rock the Baby Stretch
Extended Leg Abdominal
Both Sides
Roll up to Sitting
Uppavista Konasana
1/2 Lotus Paschimotanasana (both Sides)
1/2 Lotus Forward Fold
Bridge 2x
Low Back Release
Easy Spinal Twist
Savasana
Sweet Vinyasa Monday, 8:30am
10 Peeps
1 New Woman
Room was cold. This always changes plans.
Sqaut
Uttanasana
Squat
Uttanasana
Tibetan Breathing Pattern to Warm Up
Revolving Chi Gong Pattern
Shaking
Uddiyana Bandha Play
1/4 Sun Salutes
Sequence 1
Sun into Twisting Lunge
Blue Print Side Angle Pose
Triangle
Side Triangle
Side Angle Pose
Vinyasa 1
Downward Facing Dog
Plank
Sphinx
Rocket Cat
Plank
Dog
Transition 1
One Leg Lift
Lunge
Standing Splits
Squat
Uttanasana
Complete Sun to Standing
Repeat Sequence 1
Vinyasa 2
Down Dog
Plank
Locust with interlaced fingers
Rocket Cat
Plank
Dog
Repeat Transition 1
Complete Sun to Standing
Cactus Arms to Inverted Handstand
Fingers Interlaced Behind Back Forward Fold
Roll up to Standing
Transition to a Wall
Splat
Right Angle Pose
(play with finding Uddiyana Bandha here and breathing patterns)
Uttanasana
Shoulder Opener @ Wall
Splat
Right Angle Pose
Half HandStand x 2
Handstand Play
Headstand with U.B. and 1/2 leg lowering
Childs Pose
Thigh Torture Pose @ Wall
Ustrasana at Wall x 2
Easy Sukhasana or Box Pose U.B Rounded Twist
Uppavista Konasana with Extended Arms and Breath Focus
Regular Uppavista Konasana
Roll to Earth
Freeform
Savasana
1 New Woman
Room was cold. This always changes plans.
Sqaut
Uttanasana
Squat
Uttanasana
Tibetan Breathing Pattern to Warm Up
Revolving Chi Gong Pattern
Shaking
Uddiyana Bandha Play
1/4 Sun Salutes
Sequence 1
Sun into Twisting Lunge
Blue Print Side Angle Pose
Triangle
Side Triangle
Side Angle Pose
Vinyasa 1
Downward Facing Dog
Plank
Sphinx
Rocket Cat
Plank
Dog
Transition 1
One Leg Lift
Lunge
Standing Splits
Squat
Uttanasana
Complete Sun to Standing
Repeat Sequence 1
Vinyasa 2
Down Dog
Plank
Locust with interlaced fingers
Rocket Cat
Plank
Dog
Repeat Transition 1
Complete Sun to Standing
Cactus Arms to Inverted Handstand
Fingers Interlaced Behind Back Forward Fold
Roll up to Standing
Transition to a Wall
Splat
Right Angle Pose
(play with finding Uddiyana Bandha here and breathing patterns)
Uttanasana
Shoulder Opener @ Wall
Splat
Right Angle Pose
Half HandStand x 2
Handstand Play
Headstand with U.B. and 1/2 leg lowering
Childs Pose
Thigh Torture Pose @ Wall
Ustrasana at Wall x 2
Easy Sukhasana or Box Pose U.B Rounded Twist
Uppavista Konasana with Extended Arms and Breath Focus
Regular Uppavista Konasana
Roll to Earth
Freeform
Savasana
Sunday, March 9, 2008
Stiff White Guys, Sunday 10am
11 Peeps
Request for uddiyana bandha and hips.
Supine. Knees bent. Hands on belly. Focus on drawing breath down towards belly. Notice 4 parts of breath. Become fascinated with the exhale and allow yourself to hang out there a bit.
Roll up to watch.
I demoed Supine Uddiyana Bandha. Paying attention to getting the air all the way out, drawing the tailbone under and going with the natural Jalandhara Bandha.
Everyone played with it a bit. Mostly successful.
Easy Seated Spinal Twist with Belly Work and Rounded Backs.
Squat
Uttanasana
Roll up to Standing
Standing Uddiyana Bandha Work
Several Rounds and then play with the pumping.
Transition to Wall to play more with drawing breath down and opening shoulders and back and hamstrings.
Splat
Right Angle Pose
Uttanasana
Shoulder Opener at Wall
Splat
Right Angle with Uddiyana Bandha Work
Uttanasana
(At this moment I was tempted to move towards handstand. But there was one woman in class who is relatively new and I worried about her not being able to participate. So I went more with the request of Hips)
Warrior 2 Dance
Warrior 2
Both Sides
Prasarita Padottanasana
Tadasana
Warrior 2 Dance
Warrior 2
Side Angle Pose Prep
Both Sides
prasarita padottanasana
Tadasana
Warrior 2 Dance
Warrior 2
Side Angle Pose Prep
Triangle
Side Triangle
Both Sides
Prasarita Padottanasana
Squat
Malasana
Transition to Sitting
Apanasana
Eye of the Needle
1/2 Happy Baby
Rock the Baby
1/2 Happy Baby
Leg Extension
Rest
Repeat Other Side
Butterfly Bridge
Bridge
Bridge with Block
Easy Spinal Twist
Savasana
Request for uddiyana bandha and hips.
Supine. Knees bent. Hands on belly. Focus on drawing breath down towards belly. Notice 4 parts of breath. Become fascinated with the exhale and allow yourself to hang out there a bit.
Roll up to watch.
I demoed Supine Uddiyana Bandha. Paying attention to getting the air all the way out, drawing the tailbone under and going with the natural Jalandhara Bandha.
Everyone played with it a bit. Mostly successful.
Easy Seated Spinal Twist with Belly Work and Rounded Backs.
Squat
Uttanasana
Roll up to Standing
Standing Uddiyana Bandha Work
Several Rounds and then play with the pumping.
Transition to Wall to play more with drawing breath down and opening shoulders and back and hamstrings.
Splat
Right Angle Pose
Uttanasana
Shoulder Opener at Wall
Splat
Right Angle with Uddiyana Bandha Work
Uttanasana
(At this moment I was tempted to move towards handstand. But there was one woman in class who is relatively new and I worried about her not being able to participate. So I went more with the request of Hips)
Warrior 2 Dance
Warrior 2
Both Sides
Prasarita Padottanasana
Tadasana
Warrior 2 Dance
Warrior 2
Side Angle Pose Prep
Both Sides
prasarita padottanasana
Tadasana
Warrior 2 Dance
Warrior 2
Side Angle Pose Prep
Triangle
Side Triangle
Both Sides
Prasarita Padottanasana
Squat
Malasana
Transition to Sitting
Apanasana
Eye of the Needle
1/2 Happy Baby
Rock the Baby
1/2 Happy Baby
Leg Extension
Rest
Repeat Other Side
Butterfly Bridge
Bridge
Bridge with Block
Easy Spinal Twist
Savasana
Stiff White Guys, Saturday 10:45am
14 Peeps
1 new very skeptical man
And a woman I have been working with 1:1 showed up which I was super excited about cuz she has been nervous about attending group classes.
People asked questions today! I was so excited! I suppose it's cuz I am trying to teach more subtle awarenesses, but also maybe it means that I am more open to receiving them.
Start Supine
Focus on Breath, developing awareness in diaphragm and drawing breath down.
As well as the four parts of the breath.
Supta Padangusthasana with Strap
Transition to Sitting
Cross Legged Forward Fold
Squat
Dangling Forward Fold
Roll up to Standing
Transition to the Wall
Splat
Right Angle
Uttansana
(repeat)
Bringing awareness and attention to bringing the breath down the spine towards the front or back.
Arm Channel Heart Prana Exercise
1/4 Suns
1/2 Suns
Leg Prana Exercise
Warrior 2 Dance
Nadi Foot Nostril Breathing Awareness
Balance Play
Little Tree
Vrksasana
Dangling Forward Fold
Squat
Transition to a seat
Transition to Supine
Windshield Wiper
Bridge x 2
Eye of Needle
Easy Spinal Twist
Savasana
1 new very skeptical man
And a woman I have been working with 1:1 showed up which I was super excited about cuz she has been nervous about attending group classes.
People asked questions today! I was so excited! I suppose it's cuz I am trying to teach more subtle awarenesses, but also maybe it means that I am more open to receiving them.
Start Supine
Focus on Breath, developing awareness in diaphragm and drawing breath down.
As well as the four parts of the breath.
Supta Padangusthasana with Strap
Transition to Sitting
Cross Legged Forward Fold
Squat
Dangling Forward Fold
Roll up to Standing
Transition to the Wall
Splat
Right Angle
Uttansana
(repeat)
Bringing awareness and attention to bringing the breath down the spine towards the front or back.
Arm Channel Heart Prana Exercise
1/4 Suns
1/2 Suns
Leg Prana Exercise
Warrior 2 Dance
Nadi Foot Nostril Breathing Awareness
Balance Play
Little Tree
Vrksasana
Dangling Forward Fold
Squat
Transition to a seat
Transition to Supine
Windshield Wiper
Bridge x 2
Eye of Needle
Easy Spinal Twist
Savasana
Soft Vinyasa, Saturday 9:00am
13 Peeps
1 new
I arrived planning on doing mula bandha, uddiyana bandha and twists. But the heat had been turned off and it was COLD in the studio, so lying people down and asking them to focus on their pelvic floor felt inappropriate. Also, cuz it was a smaller group than usual, we got to take advantage of the walls.
Sqaut
Uttanasana
(Move between these a few times)
Tibetan 4 Part Breathing to Warm Up
Arm and Heart Prana Exercise
1/4 Salutations
Sequence 1
Sun to
Twisting Lunge
(walk hands around to Prasarita Padottanasana)
Prasarita Padottanasana with Arms Extended
Warrior 2 Dance
Low Lunge
Pyramid Variation
Vinyasa 1
Down Dog
Plank
Sphinx
Rocket Cat
Plank
Dog
Transition
One Leg Lift
Lunge
Standing Splits
Squat
Dangling Forward Fold
Complete Sun to Standing.
Repeat Sequence 1 Other Side
Vinyasa 2
Dog
Plank
Locust with hands interlaced behind back
Rocket Cat
Childs
Transition
All Fours
Plank
Dog
One Leg Lift
Lunge
Standing Splits
Squat
Pada Hastasana
(with emphasis on bring weight forward)
Complete Sun to Standing
Utthita Tadasana
with Cactus Arms to Extended and Palms Flexed
creating an inverted Handstand
Focusing on Breath and Extension
Interlaced Fingers Behind Back Forward Fold
Roll up to Standing
Transition to Wall
Splat and Right Angle with Focus on Breath in Front or Back of Body
Half Handstand (inverted Right Angle)
2 x
Handstand
Headstand
Childs Pose
Thigh Torture Pose at Wall
Camel Work at Wall
We geeked out on the tailbone, inner thigh and breath relationship focusing on extension)
Childs
Uttanasana at Wall
Partner Squat Pull
Supine
Thread the Needle Hip Stretch
Eagle Twist
Happy Baby
Savasana
1 new
I arrived planning on doing mula bandha, uddiyana bandha and twists. But the heat had been turned off and it was COLD in the studio, so lying people down and asking them to focus on their pelvic floor felt inappropriate. Also, cuz it was a smaller group than usual, we got to take advantage of the walls.
Sqaut
Uttanasana
(Move between these a few times)
Tibetan 4 Part Breathing to Warm Up
Arm and Heart Prana Exercise
1/4 Salutations
Sequence 1
Sun to
Twisting Lunge
(walk hands around to Prasarita Padottanasana)
Prasarita Padottanasana with Arms Extended
Warrior 2 Dance
Low Lunge
Pyramid Variation
Vinyasa 1
Down Dog
Plank
Sphinx
Rocket Cat
Plank
Dog
Transition
One Leg Lift
Lunge
Standing Splits
Squat
Dangling Forward Fold
Complete Sun to Standing.
Repeat Sequence 1 Other Side
Vinyasa 2
Dog
Plank
Locust with hands interlaced behind back
Rocket Cat
Childs
Transition
All Fours
Plank
Dog
One Leg Lift
Lunge
Standing Splits
Squat
Pada Hastasana
(with emphasis on bring weight forward)
Complete Sun to Standing
Utthita Tadasana
with Cactus Arms to Extended and Palms Flexed
creating an inverted Handstand
Focusing on Breath and Extension
Interlaced Fingers Behind Back Forward Fold
Roll up to Standing
Transition to Wall
Splat and Right Angle with Focus on Breath in Front or Back of Body
Half Handstand (inverted Right Angle)
2 x
Handstand
Headstand
Childs Pose
Thigh Torture Pose at Wall
Camel Work at Wall
We geeked out on the tailbone, inner thigh and breath relationship focusing on extension)
Childs
Uttanasana at Wall
Partner Squat Pull
Supine
Thread the Needle Hip Stretch
Eagle Twist
Happy Baby
Savasana
Wednesday, March 5, 2008
Yoga Basics, Wednesday 5:00pm
10 Peeps
2 New
Opening
Start Supine
Breath Awareness towards four parts of breath
Hamstring Stretch with Strap
Transition to Seated
Sukhasana Forward Fold
Switch Legs and Repeat
Squat
Standing Forward Fold
Roll up to Standing
Wall Work
Splat
Right Angle
Forward Fold
Repeat.
(Focus on breathing down the channels of the body. Front and Back. As well as playing with staying attentive to the 4 parts of the breath).
Wide Stance.
Leg Channels.
Wide Leg Forward Fold.
Warrior 2 Dance and Hold Both Sides
Wide Leg Forward Fold
Nadi/Feet Awareness/Nostril Exercise
Balance Play
Little Tree
Forward Fold
Big Tree
Forward Fold
Transition to Earth Through Squat
Seated Forward Fold with Strap and Blanket Play
Focus on breathing down the spine to increase awareness of the tiny core postural muscles.
Revolving Head to Knee Pose
Easy Seated Spinal Twist
Repeat Other Side
Transition onto Backs
Windshield Wiper
Bridge 2x
Knees to Chest
Happy Baby
Set up for Pranayama
x 0 x 0
x x/2 x 0
x x/2 x x/2
x x x x
x 0 x 0
Savasana
2 New
Opening
Start Supine
Breath Awareness towards four parts of breath
Hamstring Stretch with Strap
Transition to Seated
Sukhasana Forward Fold
Switch Legs and Repeat
Squat
Standing Forward Fold
Roll up to Standing
Wall Work
Splat
Right Angle
Forward Fold
Repeat.
(Focus on breathing down the channels of the body. Front and Back. As well as playing with staying attentive to the 4 parts of the breath).
Wide Stance.
Leg Channels.
Wide Leg Forward Fold.
Warrior 2 Dance and Hold Both Sides
Wide Leg Forward Fold
Nadi/Feet Awareness/Nostril Exercise
Balance Play
Little Tree
Forward Fold
Big Tree
Forward Fold
Transition to Earth Through Squat
Seated Forward Fold with Strap and Blanket Play
Focus on breathing down the spine to increase awareness of the tiny core postural muscles.
Revolving Head to Knee Pose
Easy Seated Spinal Twist
Repeat Other Side
Transition onto Backs
Windshield Wiper
Bridge 2x
Knees to Chest
Happy Baby
Set up for Pranayama
x 0 x 0
x x/2 x 0
x x/2 x x/2
x x x x
x 0 x 0
Savasana
Sweet Vinyasa, Wednesday 8:30am
12 Peeps
Opening
Start Supine
Breath Awareness to 4 Parts of Breath
This became the focus for the entire practice.
Allowing ourselves to become fascinated with the breath and the shape to be secondary to that.
Knees to Chest
Roll up to Sukhasana Forward Fold
Switch Legs and Repeat Other Side
Squat
Wide Uttanasana
Roll up to Standing
Wall Work to Bring More Breath Awareness
Splat and Right Angle Pose 2x
(Emphasis on finding the front and back of body with breath as well as connecting with the 4 parts of breath)
Wide Leg Stance on Mat
Awaken Leg Channels
Wide Leg Forward Fold
Awaken Arm Channels
Chest Pounding
Arm Prana Extension Exercise
1/4 Suns
Sequence 1
Warrior 2 Dance
Twisting Lunge
Low Lunge
Vinyasa 1
Down Dog
Plank
Sphinx
Rocket Cat
Plank
Dog
Transition A
One Legged Dog
Lunge
Standing Splits
Standing Forward Fold
Roll up to standing
Tadasana
Repeat Sequence 1 on other side
Vinaysa 2
Dog
Plank
Locust with arms clasped behind
Rocket Cat
Plank
Dog
Repeat Transition A other side
Balance Play
Little Tree
Forward Fold
Tree
Forward Fold
Squat
Bakasana Play
Happy Baby
Supine Baddha Konasana Play
Roll up to sitting
Sukhasana Both Side
Seated Sequence
Seated Rock the Baby Hip Opener Play
1/2 Lotus Forward Fold
Half Bound Lotus Twist
Half Cow Face Forward Fold
Repeat Seated Sequence Other Side
Transition onto Backs
Butterfly Bridge
Familiar Bridge
Knees to Chest
Easy Spinal Twist
Set up for Pranayama
Focus on individual Breath Count and then slowly increase
x 0 x 0
x x/2 x 0
x x/2 x x/2
x x x x
x 0 x0 x
Slide into savasana
Quiet Sit
Opening
Start Supine
Breath Awareness to 4 Parts of Breath
This became the focus for the entire practice.
Allowing ourselves to become fascinated with the breath and the shape to be secondary to that.
Knees to Chest
Roll up to Sukhasana Forward Fold
Switch Legs and Repeat Other Side
Squat
Wide Uttanasana
Roll up to Standing
Wall Work to Bring More Breath Awareness
Splat and Right Angle Pose 2x
(Emphasis on finding the front and back of body with breath as well as connecting with the 4 parts of breath)
Wide Leg Stance on Mat
Awaken Leg Channels
Wide Leg Forward Fold
Awaken Arm Channels
Chest Pounding
Arm Prana Extension Exercise
1/4 Suns
Sequence 1
Warrior 2 Dance
Twisting Lunge
Low Lunge
Vinyasa 1
Down Dog
Plank
Sphinx
Rocket Cat
Plank
Dog
Transition A
One Legged Dog
Lunge
Standing Splits
Standing Forward Fold
Roll up to standing
Tadasana
Repeat Sequence 1 on other side
Vinaysa 2
Dog
Plank
Locust with arms clasped behind
Rocket Cat
Plank
Dog
Repeat Transition A other side
Balance Play
Little Tree
Forward Fold
Tree
Forward Fold
Squat
Bakasana Play
Happy Baby
Supine Baddha Konasana Play
Roll up to sitting
Sukhasana Both Side
Seated Sequence
Seated Rock the Baby Hip Opener Play
1/2 Lotus Forward Fold
Half Bound Lotus Twist
Half Cow Face Forward Fold
Repeat Seated Sequence Other Side
Transition onto Backs
Butterfly Bridge
Familiar Bridge
Knees to Chest
Easy Spinal Twist
Set up for Pranayama
Focus on individual Breath Count and then slowly increase
x 0 x 0
x x/2 x 0
x x/2 x x/2
x x x x
x 0 x0 x
Slide into savasana
Quiet Sit
Help Of Ojai, Wednesday 1:30
14 Peeps
5 Assistants
Around the third class, the core group reveals itself. Strong Group Today. Great Focus. I took Allison and Alana's advice and allowed more rest time. And paid more attention to getting the chairs on the mats.
Opening
Supine
Breath Awareness to 4 Parts of Breath
Hip Rotation Awareness
Transition to Sitting
Baddha Konasana with Tailbone Awareness
Transition to Standing
Get Chairs
Side Waist Stretch
Shoulder Rotation Awareness
Forward Fold on Chairs
Sit Down in Chairs
Neck Stretching
Wise Guy, Back of Neck and Head Turning
Balance Play
Little Tree (accessing hip rotation actions)
Forward Fold
Full Tree (amazing effect when "lengthen the neck" was the instruction)
Forward Fold
Put Chairs Away
Transition to Floor
Easy Spinal Twist
Savasana
5 Assistants
Around the third class, the core group reveals itself. Strong Group Today. Great Focus. I took Allison and Alana's advice and allowed more rest time. And paid more attention to getting the chairs on the mats.
Opening
Supine
Breath Awareness to 4 Parts of Breath
Hip Rotation Awareness
Transition to Sitting
Baddha Konasana with Tailbone Awareness
Transition to Standing
Get Chairs
Side Waist Stretch
Shoulder Rotation Awareness
Forward Fold on Chairs
Sit Down in Chairs
Neck Stretching
Wise Guy, Back of Neck and Head Turning
Balance Play
Little Tree (accessing hip rotation actions)
Forward Fold
Full Tree (amazing effect when "lengthen the neck" was the instruction)
Forward Fold
Put Chairs Away
Transition to Floor
Easy Spinal Twist
Savasana
Planning Help of Ojai Class
I got some great feedback from Allison who is one of the assistants of the class this session. She said that it seemed I kept them standing too long and she noticed them sitting down and taking breaks in the chairs. Feedback is a rare and wonderful gift.
I believe that we have successfully communicated some of the ideas of subtle energies. Here is my plan today:
Start Supine:
1. Supine Tadasana Lengthenging
2. Hip Rotation Work to Easy Hip Stretch
3. Seated Baddha Konasana Tailbone Work?
4. Seated Hamstring Stretch?
Transition to Standing
Get Chairs
Side Stretch
Swamp Monster/Cactus
Sit in Chairs for Neck Work
Practice Rolling up, Keeping neck in till very end
Balance Work towards Tree Pose
Seated Spinal Twist
Savasana
I believe that we have successfully communicated some of the ideas of subtle energies. Here is my plan today:
Start Supine:
1. Supine Tadasana Lengthenging
2. Hip Rotation Work to Easy Hip Stretch
3. Seated Baddha Konasana Tailbone Work?
4. Seated Hamstring Stretch?
Transition to Standing
Get Chairs
Side Stretch
Swamp Monster/Cactus
Sit in Chairs for Neck Work
Practice Rolling up, Keeping neck in till very end
Balance Work towards Tree Pose
Seated Spinal Twist
Savasana
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