Yoga Basics, Monday 5:15

6 peeps

maybe my favorite class ever
so quiet, including me.
very internally focused group.
guides for me. wise guides.

3 hot days in a row.
today being a little muggy and oppressive (by ojai standards)

Opening
Legs up the Wall
(Block + Bolster Support Set Up with strapped legs)
Cooling breath for about 10 breaths
Relax 10 minutes

Slide from Wall and transition to Supported Baddha Konasana
(I learned this from Jason over his weekend workshop)

Virasasna on 2 blocks
Calf Thumbing.
Center Line.
Outside Line.
Inside Line.
Outside Line.

Go back to the most potent spot and relax thumbs and awareness to area.

Remove top block if comfortable.
Stretch Arms Over head
Seated Twist

Uttansana

Transition to Standing.

Focus
Ujayyi Breath Pranayama

Suns
1/4 Suns
Easy Lunge Salute Pattern

Tadasana
(awareness on the prana)


Sun to Childs
Transition to Belly

Main Event
Sphinx
Locust x 2
Rocket Cat
Plank
Dog
Childs


Sphinx with Bolster Support
Cobra with Bolster Support

Rocket Cat
Plank
Dog
Childs

1/2 Bow with Bolster
Dhanurasana with Bolster

(i learned this from jason 2 years ago)

Childs pose with Bolster
Supta Padangusthasana with strap

Neutral Hip or Constructive Rest pose
as Savasana

1:1 Week of April 21

Wow. New client today.
Very fit male, maybe in his 40s.
In a really tough spot in his life.

In excruciating sciatic nerve pain.
Many injuries from many accidents.
Today's session was about understanding the situation and offering a few things he could start to do on his own.
It was so bad it felt appropriate to just share my biases on the relationship between the causal, astral and physical realm. He seemed open and even agreed. I wanted to make sure that it was clear that I was not going to be able to make magic happen...that the healing would be up to him.
We agreed that it is a dialogue and maybe together we can help things to open.

Supine
He told me the story as I worked his legs a little with Thai Yoga Massage. The Right Side is frozen and more than a few degrees movement towards internal or external rotation creates shooting pain.

We started with Left Leg (the good leg).
Apanasana
Hip Rotation Awareness 1 and 2

This was not even possible on the Right Side without intense pain, so we did not do it on that side, but rather focused on the open feeling on the left and played with the idea of "transfer."
I believe that the right side can start to get "trained" by the left side.

Hamstring Stretch on the Left.

Supine Tailbone Awareness
More pain with Dog Tilt than Cat Tuck
A "bunching up" in the hip crease and joint

Yin Sphinx (I recommended he start to do this)

Cat/Cow
More pain with dog tilt than with cat tuck
This lead me to believe that there is not herniation in the discs, but rather the pain is coming from a misalignment in pelvis from car accident.

Easy Supported Groin Opener with Props

Legs up Wall and Wide
This was going okay until he started to come out. He was gripped in terrible pain.

There seems to be equal pain if the hip rotates to far out or in.

Neutral Hip Position or Constructive Rest Pose
This was one of the best things we did.
Cuz the tightness and holding in the right side was so apparent.
After 10 minutes, seemed to relax a bit.

Belly Breathing
This was key.
The whole abdomen is so held and tight that to relax it and allow it to move was totally foreign.

His homework is to play with these things and we will go from there.

Help of Ojai, Wednesday @ 1:30

14 Peeps
Alana and Allison were subbing

I felt so flat.
Had no idea what to do and just prayed.
I am starting to allow myself to feel all the emotions I never allowed myself. And I arrived with a huge sense of rejection.

Supine
Apanasna
Hip Circles
Hip Rotation Awareness
Easy Hip Stretch with Extended Arm
(repeat other side)

Baby Bridge Pose with Ca5t/Dog Tailbone Awarness

Supine Utthita Tadasana

Baddha Konasana with Tailbone Awarenss

Standing

Sit in chairs while I made announcements about class sign ups

Tailbone awareness Work
Neck Stretching Work

Block between thighs and bring awareness to pelvis region

Breath Awareness

1/4 Suns
Suns with Down Dog in them

Transition to Floor

Windshield Wiper Twist
Bridge Pose x 2
Knees to Chest
Windshield wiper Twist

Savasana

Sweet Vinyasa, Wednesday @ 8:30am

11 Peeps

Baddha Konasana Foot Rubbing
Side Saddle Outer Line Awakening
Baddha Konasana Inner Line Thumbing

Baddha Konansana Yin Style

BK Chest Press

Dandasana with shoulder rolling/slumping

Squat
Uttanana

Breath Awareness
1/2 Suns

Lunge Salute Pattern with:
- round 1: Crescent Moon and Locust with arms along side
- round 2: Interlaced Arms Lunge with Arms interlaced Locust
- round 3: Side StretchLunge with Arms in Front Locust
- round 4: Twisting Lunge with Arms along side Locust

Tadasana

Tree Pose on Block

Hand Stand Prep

Hand Stand

Windshield Wiper
Bridge with Block

Bridge

Revolving Side Angle

Forward Fold with Block or Thumbs digging into neck

Savasana

Yoga Basics, Wednesday 5:15pm

6 peeps
1 New Gal

Feeling Flat All Day
When you are feeling flat, nice to have the alignment info to lean on to carry you.
Lots of Still Moments to feel natural intelligence of spine and play with use of breath to move prana.


Calf Torture Pose
Calf Stretch
Arch and Toe Torture Pose

Cat/Dog
Childs
1/2 Dog
Rounded Back
Plank
Dog

Uttanasana
Roll up to Standing

Block between Thighs to geek out on pelvis tailbone alignment
Ujjayi Breath Awareness

1/4 Suns
Lunge Salute Pattern

Prasarita Padottanasana Legs
Warrior 2 Dance Both Sides
Prasarita Padottanasana
Tadasana

Warrior 2 Dance
Side Angle Prep
Triangle
Side Triangle

Repeat Other Side
Prasarita Padottanasana
Tadasana

little Tree
Tree

Uttanasana

Squat
Bridge
Bridge with Block and Thigh Stretch

Eye of Needle Sequence

Revolving Head to Knee Pose
Upavishta Konasana

Ajna Chakra Pranayama and Meditation

Savasana

Sit

Yoga Basics Monday, 5:15

8 peeps
2 new

1 with a really messed up back. 20 years of skating injuries, martial arts injuries, car and motorcycle wrecks. He arrived in pain and is always in pain. He has never been to a doctor.
He arrived early so we had a little time to talk, and agree to meet 1:1. I kept the class spacious to be able to connect with him and offer alternatives and modifications.

Calf Torture Pose
Stretch out Calves
Arch Torture and Toe Torture

Cat/Cow
Childs
1/2 Dog
Rounded Back
Plank
Down Dog

Uttanasana
Tadasana

Block Work to get Stability of Pelvis and Create Understanding Anatomically.

Breath Awareness Sequence, specifically ujayyi

1/4 Suns with Blocks
Easy Lunge Salute Pattern with Blocks.

Childs Pose
Outer Leg Line Thumbing

Sphinx Pose with Block and without Block
Rocket Cat
Plank
Dog
Plank, lower to floor
Cobra Pose 2x

Rocket Cat
Childs

Roll up and Transition onto Backs

Eye of the Needle
Supta Padangusthasana

Neutral Hip Restorative: Constructive Rest pose

Savasana

Sweet Vinyasa, Monday 8:30am

10 peeps
All regulars


Calf Torture
Down Dog
Arch Torture with Toe Torture in between Sides

Down Dog
Lunge on Both Sides
Float Forward
Dangling Forward Fold

Roll up to Standing

Breath Awareness, deepening of Ujayii
Sun Salutes
Lunge Salute Pattern with Crescent Moon, Locusts and Utkatasana
(Emphasis on playing the line of the big toes and the inner thigh with the calves, heals and outer hips)

Standing Pose Sequence
Horse with Eagle Arms
Horse with Hands on Legs to Hands at Heart
Hammock Pose

Side Angle Pose
Deep Low Lunge

Vinyasa
Down Dog
Plank
Chatarunga
Cobra
Rocket Cat
All Fours (Play with rolling weight around on whole hand and through the wrist in prep for handstand)
Plank
Dog

Transition
Lunge
Standing Splits
Squat
Dangling forward fold
Utkatasana

Tadasnana

Repeat Standing Pose Sequence Other side
Repeat Vinyasa (play with hand balance in Plank)
Repeat Transition

Tadasana

Tree Pose on block(From jason)
To feel the wobbliness and toe work and gripping.

Handstand Play with Hand Gripping Play

Bridge Pose on a Block: Super Virasana

Bridge Pose

Revolving Side Angle Pose
Forward fold of Choice

Savasana

Stiff White Guys, Sunday 10:00am

12 peeps

Lots of Big sweet hearted dudes today. Yesterday also had mostly dudes. Sunday had started to feel like the ladies class, but it's shifted back.

Supine
Apanasana
Supta Padangusthasana
(Repeat Other Side)

Calf Torture Pose
Dog Pose
Arch Torture and Toe Torture

Cat/Cow
Childs
Half Dog
Rounded Back
Plank
Dog

Uttanasana

Roll up to Standing

Spring Training Stretch
Strap Work for Shoulders

Ujayyi Breath Awareness and Development

1/4 Suns
1/2 Suns

Easy Lunge Salutes

Balance play
Little Tree
Tree Pose

Sun to Down Dog
Plank
Lower to Belly

Shpinx
2 Locusts
Rocket Cat
Childs

Roll up to sitting
Transition onto Backs

Bridge Pose x2
Eye of the Needle Play

Easy Spinal Twist

Savasana

Soft Vinyasa, Saturday 9am

over Packed Class.
We had 28 peeps stuffed in Lulu Bandha's and some people didn't even try to fit in but left.

I can guarantee that next week will be light. The crowded class always scares people away and the numbers drop off.

To add to the buzz, a photographer, Ric, form the VC Reporter came to photograph for a piece they are doing about my being in Yoga Journal. He was super nice and I hope he had fun.

It felt chaotic, so the strategy seemed to be to drag out the beginning and meet and see everyone before we started to do anything too crazy.

OPENING
Baddha Konasnana
Rub arches and bottoms of feet.
Side Saddle Shape
Thumb up outer channels of the legs. Switch Sides and repeat other side.

Baddha Konasnana
Thumb up inside lines of legs
Yin Baddha Konasnan

Reverse Chest Press
Squat
Cowboy Negotiation pose

Wide leg Uttanasana

Uddiayana Bandha Play

Chest Pounding
Arm Extension prana Exercise
Breath Awareness

1/4 Suns
Sequence 1
Sun to
Twisting Lunge
Hammock Pose
Horse with Eagle Arms
Warrior 2 Dance
Low Lunge

Vinaysa 1
Dog
Rounded Plank
Dog
Rounded Plank
Cobra
Rocket Cat
plank
Dog

Transition 1
Knee to Forehead Abdominals
Lunge
Standing Splits
Malasana
Bakasana
Pada Hastasana

Complete Sun to Standing

Repeat Sequence1
Repeat Vinyasya 1
Repeat Transition 1 with Supine Bakasana Play

Prana at Tailbone Awareness

Sun to Dog
Childs Pose

Mayurasana Prep
Mayurasna play

Bow Pose x 2
Rocket Cat
Childs

Slumpy Swami
Revolving Head to Knee
Forward Fold of Choice

Freeform

Savasana

The Rest of Jason's Workshop

I totally enjoyed the rest of Jason's weekend workshop. Jason is a deliberate and focused teacher. He keeps your attention fixed for the entire 3 hours. His rhythm and language create an effective and successful learning environment. Since the last time I studied with him, he has weaved more vinyasa into the sequencing.

Saturday we did arm balances and Sunday we worked on the arches and the calves. My computer is toast. When fixed, I will post video.

Saturday Recap
His approach to arm balancing is similar to mine: to discover the arm balance in other postures and from other directions. But his presentation was so brilliantly consistent and effective. And his technical masculine matter of fact style was a great contrast to me. He is continually emphasizing that all arm balances are basically plank or chaturanga with the legs doing different things. He removes the mystery and simultaneously gives very digestible bite size pieces to chew on.

He kept us flowing in the midst of the breakdowns. We did locusts as counter poses.

Alana and I had tried to encourage a lot of the male practitioners at Lulu's to come, thinking that hearing instruction from a man would be helpful. The men that showed up confirmed that yes, the somewhat geeky technical instruction from a similar body type was incredibly effective.

In moving towards Bakasana
- Jason started us in Child's pose, pointing out that except for the arms, the body is in the same shape as crow/crane.
- When we were in plank, he emphasized the firm pressing in rounded plank
- Had us find it supine on our backs
- His instruction of tucking the arms in and pressing and rounding the upper back was really effective for moving towards straight armed bakasana

In moving towards towards Vasisthasana
- He had us do it standing with arms out from our sides
- Then He had us do Tree pose as a precursor to the bent knee variation
- Then He had us do Utthita Hasta Pandangustasana at the Wall. Extended Leg up wall, hand holding foot/toe as prep to do extended leg variation of Vasisthasana

His Parsva Bakasanawas especially brilliant
- We played a lot with the twisting aspect
- In the vinyasa flow we did twisting lunge and revolving side angle pose
- MarichyasanaC Sequence (with dandasana with hands behind you and bent elbows as counter pose)
- The big revelation was to arms out to the side, hands facing forward. The play was to lean over, keeping far arm straight. See Video for clarity.

From Parsva Bakasana, we moved to Eka Pada Koundinyasana 2. We had done triangle pose in the vinyasa sequence as preparation for this shape.

Astavakrasana
- He took us hear from sitting
- We did some seated hip openers
- And played with rocking up and over.

Galvasana
- We prepped with pigeon and then came into from standing

Then we moved towards Scorpian.
We did it standing up by taking dancer's pose with and without a strap.

Moved to wall and used block.
He emphasized the dropping and scooping up up the chest.
We did it on our forearms and on our hands.

Super Fun.

Legs up wall for relief with a bolster under hips (block length away from wall).
Resting Baddha Konasana with legs on the bolster.


Sunday Recap
It was a super hot day and the workshop was from 1 to 4. Jason is such a pro. He managed to lead us through a three hour sequence without giving into our lethargy.

I think I got the most out of this day's work. And it has been the easiest for me to incorporate into the direction I was already heading. I have not pulled the chairs out yet. I need to play more with them on my own before I would feel comfortable trying to share.

We started with Calf Torture Pose.
Placing a tightly rolled up sticky mat behind the knees and sitting on your heals.

Down Dog with emphasis on pressing from the top of the calf muscles towards the heals.
I loved this instruction and have been riffing off it.
Arch Torture Pose
Sitting with the top of one foot pressing into the arch of the bottom foot. Wow!

Down Dog with emphasis on spreading the ball of the foot.
Toe Torture Pose
Sitting on heals with toes tucked under.

From here we moved into his usual lunge pattern.
But he added utkatasana with calf work.

We took Uttanasana with a strap under the feet to wake up the outer arch and external hip rotation connection.

In all the standing postures, the arch and calf were emphasized. Today we did twisting postures. Revolving Side Angle, Revolving Triangle and Revolving Ardha Chandrasana.

I feel like there was a peak pose, but I am not remembering it. In fact the heat, etc really rendered me useless that day.

The work in the calf continued towards sitting postures.

Baddha Konasana with Mat rolled up and placed in between sitbones to encourage mulabandha. We did a variation on kechari mudra. I had never experienced the bitter taste after releasing that mudra before.

Really nice Side Anlgle Pose Instruction.

Long Savasana

Yoga Basics, Monday 5:15pm

5 peeps

1 New. 3 peeps said they needed grounding.


Opening
Baddha Konasana Shape
Rub insides of arches and feet.

Side Saddle Shape
Thumb Outside Line of Leg
Switch Sides and do Opposite Leg

Baddha Konasana Shape Again
Thumb the 3 Inside Sen Lines of legs

Yin Baddha Konasana

Chest Pressing Baddha Konasana

Transition All Fours
Cat/Cow
Childs

1/2 Dog
Rounded Back
Dog

Childs

Calf Torture Pose
Dog

Arch Torture pose
Dog
Other Side
Dog

Plank
Sphinx

Childs

Toe Torture pose
Plank
Dog

Uttanasna
Roll up to Standing

Arm Channel Opening
Chest Pounding
Arm Prana Extension Exercise

1/4 Suns
Ujjayi Breathing Work
1/4 Suns

Easy Lunge Salutes

Last 2 Rounds with Plank and Locust and Utkatasana and such

Inner Line of Leg Awareness
Hammock Pose
Horse 1
Horse 2

Sqaut
Uttanasna
Roll up to standing

Sun to Squat
to Backs

Windshield Wiper
Bridge x 2

Supta Padangusthasana
Neutral Hip Pose

Savasana

1:1 Monday April 14

Client arrived alert and perky and 1/3 the way through she realized that she felt tired and shaky so tone switched dramatically. She has not had a cigarette in a week and feels great.

Her quote was, "I was tired of quitting, so I quit."

Calf Torture Pose
Down Dog
Uttansana
Roll up to standing

Uddiyana Bandha Play
Ujjayi Breathing

1/4 Suns
Modified Lunge Salutes

The emphasis today was on relaxing before going into the posture. Using the face as the main access point. It Worked. She felt a lot easier and steady as she went into crescent moon pose.

Warrior 2 sequence
Warrior 2 Dance
Lunge
Step Forward
Half Arch
Forward fold

Complete Sun to Standing

Repeat Otter Side.

Triangle Sequence
Warrior 2 Dance
Side Angle pose
Triangle
Side Triangle
Side Angle Pose
Down Dog
Step Forward
Complete Sun to Standing

After this is where she noticed she was tired. We completed the other side more softly and the changed directions.

Other Side

Legs Up Wall
Wide and BK
I assisted in the Opening.

Bridge Pose with Chair
(Just a small introduction on using chair to help lift up. I am working up to her doing Upward Facing Bow pose. I have a hunch that this will change everything. The combination of heart opening and lifting herself up will be radical.)

Thai Massage
I worked her legs, heart and arms

Constructive Rest Pose, or neutral Hip Posture
This posture revealed so many holdings.

Savasana

Note: Her eyes were the brightest blue and bouncy at the end of the session.

Monday, Sweet Vinyasa 8:30

15 Peeps

Mostly women today. 4 guys.

I have been practicing with Jason Crandell all weekend. So I arrived a bit out of sorts. While I wanted to share some of what I had learned, I do not like to share until I have baked it into my practice and language first. So I did the opposite. I went way in the direction of the energetics, feminine and personal stories, the opposite of Jason.

The talk was on the Mother Knot. resolving the issue of need for approval with rejection of authority.

Opening
Baddha Konasana Shape
Rub insides of arches and feet.

Side Saddle Shape
Thumb Outside Line of Leg
Switch Sides and do Opposite Leg

Baddha Konasana Shape Again
Thumb the 3 Inside Sen Lines of legs

Yin Baddha Konasana

Chest Pressing Baddha Konasana

Cowboy Negotiation Pose
Wide Leg Uttanasna
Squat
Uttanasna


Uddiyana Bandha
Arm Channel Opening
Arm Extension Prana Exercise

1/4 Suns

Sequence 1
Sun to
Twisting Lunge
Prasarita Padottanasana
Hammock pose
Warrior 2 Dance
Low Lunge
One Legged Dog
Dog

Vinyasa 1
Rounded Plank
Dog
Rounded Plank
Cobra
Rocket Cat
Plank
Dog


Transition 1
Lunge
Standing Splits
Malasana
Bakasana (shared Jason's Rounding emphasis)
Squat
Padahastasana

Complete Sun to Standing

Neutral
Attention to tailbone and ability to draw breath/prana up spine

Repeat Sequence 1

Repeat Transition 1

Sequence 2
Sun to Lunge
Side Angle Pose
Triangle
Triangle Wrap
Half moon
Stading Spits
Twisting lunge

Vinyasa 2
Dog
Rounded Plank
Up Dog
Dog

Transition 2
Fom Dog
Lunge
Standing Splits
Squat
Uttanasana

Complete Sun to Standing

Repeat Sequence 2
Repeat Transition 2

Note: The second standing sequence felt rushed and inserted. But it was the guidance I got.

Sun to Sqaut
Transition on to backs
Happy Baby and
Supine Baddha Konasana

Roll up to Sitting

Slumpy Swami Spinal Twist
Hands Digging into Belly Forward Fold

Upavistha konasana with Revolving Head to Knee

Ajna Chakra Meditation

Savasana

Stiff White Guys, Sunday 10:00

This was such a hard class to teach.

The energy of the peeps was really divergent. The injuries were wide and diverse.
Strong athletes, a man with no cartilage in his wrist, a woman with a gnarly back, knee and hip and wrist injury, a pregnant woman, etc. 3 brand new peepp. 10 total.

There was a bike race in town and all the traffic was rerouted past the studio. Many harleys. Lots of noise,

It's Monday Night, and I am not sure exactly what I taught.
But I avoided Down Dog cuz of the wrist stuff and focused on standing postures.
We did lots of shoulder opening cuz one woman mentioned that she had tight shoulders.
We geeked out on creating space in the pelvis. We used the block. We focused on the standng postures of Parsvottansna and Warrior 3. We did bridge pose. We twisted. I felt a little lost the whole time.

It was one of those classes that you never quite drop into and relax. You are hearing the guidance and following it, but there is a thread of uncertainty.

At the end, of course, it was "the perfect class" for everyone. But I was totally spent. I had given all I could and poof, there was nothing left.

Stiff White Guys, Saturday 10:45am

15 peeps
2/3 New Peeps
Combo of out of towners and locals

Felt like a fish out a water with all new peeps.

Opening
Supine
Apanasana
Supta Padangushtasana

Transition onto all fours
cat/cow
Childs
1/2 Dog
Rounded Back
Plank
Dog

Uttanasana
Roll up to standing

Shoulder work:
Spring Training Arm Circles
Shrugs
Swamp Monster and Cactus
Strap Work Shoulder Rotation Play
Strap Behind Back Shoulder Stretch

Breath Attention
Ujayyi Breath
1/4 Suns

Easy Lunge Salute Pattern

Balance Play
Little Tree
Tree Pose

Sun to Squat
Transition onto Backs
Windshield Wiper

Bridge 2 x

Eye of the Needle
Easy Spinal Twist

Savasana

Soft Vinyasa, Saturday 9:00am

19 Peeps
Lots of new People

I assumed class was going to be small today cuz everyone was coming to the workshop. But it was full of new peeps. Today I got called out. I made an absolute statement. Something to the effect of "things always work out for the best." A student challenged me in regards to Iraq. I will be more careful in making absolute statements.

Opening
Baddha Konasana Rubbing Feet
Side Saddle, thumb outside lines of legs
Baddha Konasna, thumb inside lines of legs
Yin Baddha Konasnaa

Reverse BK Chest Press

Squat
Cowboy Negotiation Pose
Uttanasana

Uddiyana Bandha Play
Arm Channel Awakening
Chest Pounding
Arm Prana Exercise

1/4 Sun

Sequence 1
Sun to
Twisting Lunge
Prasarita Padottanasana with extended arms
Warrior 2 Dance
Low Lunge

Vinyasa 1
Dog
Rounded Plank
Dog
Rounded Plank
Cobra
Windshield Wiper
Rocket Cat
Plank
Dog

Transition 1
Leg Lift
Abdominal Curls
Lunge
Standing Splits
Malasana
Bakasana
Pada Hastasana

Complete Sun to Standing

Repeat Sequence 1
Repeat Transition 1 to Malasana

From Malasana
happy baby
supine bakasana
roll up

Bakasana
Pada Hastasana

Complete Sun to Standing

Standing Sirsasana 2

Sun to Squat
Transition onto backs

Supine Bakasana to Sirsasana 2
roll up

Sirsasana 2 to Bakasana Sequence

Childs Pose
Transition onto Backs
Windsheild Wiper

Bridge
Bridge or Urdhva Dhanurasana

Knees to Chest
Roll up

Slumpy spinal Twist
Hands in Belly Forward Fold

Sit

Savasana

Jason Crandell Workshop: Day 1

Jason and Andrea arrived this evening from San Francisco.
Traffic had been horrible and they arrived minutes before he was supposed to teach.
Like a total pro, he arrived and dropped in instantly.

Jason remembers people's names. He immediately acknowledges the space that is Lulu Bandha's and he starts right in. Allowing your body to do the teaching more than him.

I am sharing the sequence from memory, so I might miss a few spots. I filmed a bunch of it and tomorrow we will be recording the entire class.


Opening
Lay over 2 blocks or bolster in a supported backbend.
(he drew attention to the backs usual pattern of resting, and encouraged us to relax into it.)

Seated Posture Sequence
Simple Shin to Shin Cross Legged Forward Fold
Side Bend
(Adjectives like Gluey)
Backwards Press
(Really great instruction on bending the elbows, allowing chest to open and then pressing up.)

Switch Legs and Repeat

Dandasana Legs with backwards press
(prep for back bending starting here. Also drew our awareness to the action of rolling thighs open and reaching thru balls of feet)

Cow Fae Legs with Forward Fold
Easy Half Lord of the Fishes Pose with Armpit Wrap
Dandasana with Chest Press
Repeat Other side

Baddha Konasana
Uppavishta Konasana
Side Stretch with UK Legs
Baddha Konasana

Box pose
Press Foot of Top leg with opposite hand to create Hip Rotation Awareness
Fold Forward
Side Bend

Childs pose

Vajrasana with Fingers Interlaced, Arms Overhead
(Emphasis on allowing back body to open and fill and then reaching from deep within the back).
Side bend to both sides.

Malasana

Downward Facing Dog
Lunge Vinyasa from Dog (2 Rounds)
Bending and straighting the back leg

Uttanasana
Tadasna

Side Bending with Fingers Interlaced and Arms Overhead.
Again, emphasis on keeping the back body full.

Sun Salutation Pattern
Inhale arms overhead
Exhale fold forward
Inhale, half Arch
Exhale, step back lunge, drop knee down
Inhale Arms over head
Exhale hands around foot
Inhale, Lift back leg
Exhale, Dog
Inhale, Plank
Exhale, lower to floor
Inhale, locust (with arms down along sides, emphasis on thumbs pointing down and pinky toes reaching down) for a few breath
Dog
Inhale, Opposite foot forward
Exhale, Drop knee
Inhale Arms up
Exhale, hands to earth
Inhale Lift back leg
Exhale step Forward
Inhale Half Arch
Exhale Fold
Inhale up to Standing
Exhale, Hands to Heart

Several Times.

Handstand Play
Jason has a really great way of knowing how to divide a group.
He asks people who are not comfortable with handstand to set up in one corner and the people who are to set up in rest of room. Then he demonstrates for the "handstand" people. Then he works with the "non-handstand" peeps.

Tonight, he emphasized the play of drawing the chin into chest and then realising it. (See Video)

With the non handstand peeps, he emphasized playing with getting comfortable with kicking up.

He allowed about 3 minutes for play.

Tree Pose with foot on block and toes hanging over the block.
To emphasize that balance is "responsiveness, not rigidity".
Very cool way of teaching the non balance and balance.
Then when he took us back to handstand, he emphasized the "Rooster fingers".

One more tree pose with "handstand arms".

Standing Pose Sequence
All of us faced in one direction with feet wide on the mat.
(My memory is a little fuzzy here, so I might not record it accurately)

Triangle
Gate Pose in Triangle
Emphasis on allowing back body and bottom ribs to do the work.
Both Sides
Uttansna

Warrior 2
Side Angle Pose
Both Sides
Uttanasna
Standing Back bend emphasixing the smoothing Out of the Skin

Traingle
Half Moon POse with Binding
Both Sides
Uttanasna
Standing Back bend emphasixing the smoothing Out of the Skin

Warrior 1 with emphasis on smooth Back
Both Sides
Standing Back bend emphasizing the smoothing Out of the Skin
Utkatasana with emphasis on rooting though the calves.
Very cool instruction. I need to recreate it to remember it.

Revolving Triangle both side
emphasis on twisting from back body.

Chair Play
Scorpion Play
Supported Back bend with rolled mat along spine
Bridge Pose
Urdhva Dhanurasana with Chair under feet
(he showed UD over chair but we did not do it)

These were all super fun and awesome. I have video and will post it.

Some kind of seated release.

Drop Back Play with Partners

something and something else

Upavishta Konasana Twisting Play
Neutral Seat
emphasis on stilling the external body allowing the internal to be free
Janu Sirsasana Botyh Sides

Revolving Head to Knee Pose with Upavishta Konasana Legs
Upavishta Konasana

Legs up wall with bolster and Block Set Up
Release and rest with legs crossed on bolster as Savasana

So much fun.
Time FLEW by.
He did so much and yet I never felt rushed or overwhelmed.
I drove home at 35 miles an hour so I know I was relaxed.

Yoga Basics, Monday 5:00pm

7 Peeps
1 New
1 Witness
Request was Shoulders


Opening
Apanasana
Supta Padangusthasana

Transition to All Fours
Cat/Cow
Childs
1/2 Dog
Cat

Plank
Down Dog

Uttanasana
Roll to Standing

Spring Training Arm Circles
Swamp Monster
Cactus Arms

Strap Work for Shoulders

Neck Work
Wise Guy Neck Stretch Sequence

Splat @ Wall
Right Angle Pose
Uttanasna

Ujjayi Breath Awareness
1/4 Suns

Easy Lunge Salutes
A few Rounds

Catus Arms to Inverted Sirsasana

Downward Dog
Childs


Shoulder Rotation Strength Work with Block

Sirsasana Prep with 3 blocks at Wall

Almost everyone went up into it!
Wow! that was a first!

Windshield Wiper
Bridge 2x

Eye of Needle Play

Spinal Twist

Savasana

Help of Ojai, Wednesday 1:30

15 peeps

Alana, Uschi, Allison assisting.
I am so lucky to have 3 people helping me hold the space. This class would be so hard to teach without them. I arrived without a plan. And was feeling off and worried about various things. I prayed and this is what happened.

Apanasana
Hip Rotation Awareness
Easy Hip Stretch

Focused Action: Supine Utthita Tadasana with Internal Hip Rotation meeting Tailbone drawing towards heals
(2x)

Fetal Position

Transition to Standing

Repeat Focused Action Standing
Block Between Thighs, working on the relationship between hollow groins and tailbone descending. I am not sure it was totally clear immediately.

Breath Awareness towards Ujjayi.
1/4 Sun Salutations.

Down Dog on Chairs with Internal Thigh Rotation
Forward Fold on Chair.

Everyone seemed to get this here. The down dogs looked SO GOOD. Way better than last week. We did this several times, resting in supported uttansana on chairs.

Cat/Cow on Chair.
We did this for about 10 rounds to really get the "juice" moving.
Then focused on drawing the prana up the spine using the breath.
Everyone got it.
Very cool.
And when this group "gets it" their eyes light up with amazement and genuine WOW.

Transition to Floor

Windshield Wiper
Bridge Pose 2x
Second time with block under sacrum

Rest

Knees to Chest
Happy Baby Pose

Savasana

Sit with tailbone to heart awareness

1:1 Wednesday, April 8

New Client
String of Amazingly Difficult Life Events for the last 3 years. She is probably about 50.
First time she is making the steps into feeling and unraveling.
I felt honored to do my best to meet her, and prayed for guidance.
She had asked for a restorative yoga session, but I kept getting the hit to have her move a little bit more. I hesitated cuz she is an amazingly strong woman under the recent beating and I wanted to honor her request, but when we finally moved a bit in the hip rotation awareness exercise, it was the turning point of the session.

Opening
As she told me her story, I worked her feet and legs with the Thai Yoga Massage Skills taught to me by Saul David Raye.

Breath Awareness Exercise
I place my hands on her belly for 3 minutes, lower ribs for 3 minutes, upper side ribs for about 2 minutes, upper chest for about 2 minutes and back of neck for about 2 minutes.

Legs up Wall
Wide and Strapped

Hip Rotation Awareness
(This was awesomely powerful)

Neutral Hip Awareness

Supine Baddha Konasana
(I thumbed in between her ribs and rubbed her heart and beat a little on her chest. She said it could give you the will to live again.)

Fetal Pose

Sit

Sweet Vinyasa Wednesday, 8:30am

11 Peeps
One Observer

Opening
Baddha Konasana Shape, Massage Feet
Side Saddle Shape, Thumb up central Outside Line of Leg
Switch Sides and Thumb up central Outside of the Other Leg
Baddha Konasana, Thumb up one of the inner lines of the legs

Yin Baddha Konasana
Chest Press Baddha Konasana

Squat
Uttanasana

Uddiyana Bandha Play

Focused Action 1
Geek Out on Pelvis/Tailbone/Inner Thigh Work
Essentially the Mechanics of Mula Bandha
Block Between Thighs to establish the sense of the inner thighs rolling in meeting the tailbone dropping.

Breath Awareness
(Ujayyi with attention to drawing it down to tailbone)

1/4 Suns with Block there.
Remove Block and Play with Finding the Alignment san Block.

Sequence 1
Sun to Lunge
Warrior 1
(lots of play with understanding the architecture here)
Twisting Lunge
Low Lunge

Vinyasa 1
Down Dog
Rounded Plank
Down Dog
Rounded Plank
Cobra
Windshield Wiper
Rocket Cat
Childs

Focused Action 2
Sphinx with Block between thighs 2x
Rocket Cat
Plank
Dog

Transition 1
Leg Lift (thigh awareness)
Lunge
Standing Splits
Squat
Uttanasna

Complete Sun to Standing

Repeat Sequence 1

Vinyasa 2
Dog
Rounded Plank
Upward Facing Dog (with the Focused Actions)
Down Dog

Repeat Transition 1

Focused Action 3
Cactus Arms at Wall with Block Between Thighs

Thigh Torture Pose @ Wall

Camel Prep at Wall incorporating the Focused Actions.
Camel with Focused Actions

Legs Up Wall
(option to stay here)

or

Spinal Twist

Savasana

Sit

Stiff White Guys, Sunday 10am

10 Peeps
Mostly Regular.
I geeked out in my practice this morning and arrived planning to share. I was prepared to change gears but it was a small enough class that it really made sense.

Supine.
Apanasana
Hip Rotation Awareness
Eye of Needle Play
Both Sides.

Transition to All Fours

Cat/Cow
Childs
1/3 Dog
Rounded Back
Plank
Dog

Uttansnana
Roll up to Standing

Uddiyana Bandha Play
Breath Retention, Navel Lock and Kriya

Decided to geek out on hips rotation to create the "stable base for backbends." So placed block between thighs and dialed in the simultaneous effort of inner thighs rolling in with descent of tailbone.

Ujayyi Breath Awareness

Made the attempt to connect the Anatomy of Breathing Down the Back of the Body and Front of the Body with the Alignment of Tailbone and Pubis...I think I was clear. It is so subtle and geeky but everyone seemed to get it.

1/4 Suns

Lunge Salutes
(skipping the plank/cobra section)

Spine, Breath and Prana Awareness
Dialing in the ability to bring the breath/prana up the spine or down the spine.

Sun to Dog
to Childs Pose

Backbend Actions
Transition onto Belly
Sphinx 2x with Block between thighs to create the action of the Base.
Rocket Cat
Childs

Moving Towards Ustrasana
(without actually getting there)

Kneeling at Wall to Establish "Base" from Kneeling
(coordinating the internal rotation of the inner thighs with the descent of the tailbone and lengthening and lifting of chest)
Standing Forward Fold @ Wall

Cactus Arms Standing @ Wall 2x to get the sense of lifting up

Kneeling In front of Wall, Using Cactus Arms @ Wall to create big lift out of pelvis. 2 x.
Childs
Standing Forward Fold

(At this point I thought I was going to do the Ajna Chakra Meditation, but just did not reveal itself to be right).

Windshield Wiper
Legs up Wall with Strap

Easy Spinal Twist

Savasana

Stiff White Guys, Saturday 10:45am

13 Peeps
2 New

Supine
Apanasana
Supta Padangusthasana

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

Childs
(watch demo)

Plank
Dog

Uttanasna

Uddiyana Bandha Play

1/4 Suns

Easy Lunge Salutes with Blocks
3 or 4 rounds

Tadasana and attention to the prana and breath and the spine.

Squat
Transition onto Backs

Windshield Wiper

Bridge Pose x2

Thread the Needle Hip Stretch
Easy Spinal Twist
Happy Baby
Savasana

Soft Vinyasa, Saturday 9:00am

17 Peeps
1 famous yogini
1 new peep

Baddha Konasana SHape
Rubbing inseams and soles of feet.
Awakening Leg Channels with thumb pressing and squeezing.
Yin Baddha Konasana

Squat
Cowboy Negotiation Pose
Wide Uttanasana

Uddiyana Bandha Play

Arm Channel Awakening
Heart Pounding
Prana Arm Extension Exercise

1/4 Suns

Sequence 1
Sun to Twisting Lunge
Prasarita Padottanasana with Arm Extension (Hammock Pose)
Warrior 2 Dance
Low Lunge

Vinyasa 1
Down Dog
Rounded Plank
Down Dog
Rounded Plank
Cobra
Rocket Cat
Plank
Dog

Transition 1
From Dog
Leg Lift
Abdominal Curls
Lunge
Standing Splits
Bakasana
Pada Hastasana

Complete Sun to Standing

Pause in Neutral and connect with Spine.

Repeat Sequence 1
Repeat Vinyasa 1
Repeat Transition 1 but check in Supine Bakasana before attempting the second one.

Complete Sun to Standing
Connect with the ability to draw prana up the spine or draw it in and down the spine.

Sun to Dog
Childs Pose

Mayurasana Play

Dog
Rounded Plank
Cobra
Rest on Belly

Dhanurasana 2x

Childs

Slumpy Swami Spinal Twist
Revolved Head to Knee Pose Variation

Seated Ajna Chakra Meditation

Savasana