Soft Vinyasa, Saturday 9am

18 peeps

Mostly regular.

Some peeps from the past.

A peep from the Crib

Just back From SF. So much material to share.  Ended up allowing the story of the photoshoot to set up the sharing of the Kleshas. 

Easy Cross Legged Forward Fold

Easy Side Bend

(Switch Legs, repeat other Side)

Slumpy Dandasana

Chest Press Dandasana

Cat/Cow

Childs

1/4 dog

Rounded Back

Plank

Dog

Uttanasana

Tadasana

Shoulder Shrugs

Tadasana Geek Out 

and Ujayyi Breath

2 Rounds Lunge Sequence

(kind of the same thing i have been doing lately)

Standing Pose 1

sun to Lunge

Side Angle Blue Print

Triangle

Side Triangle Side Angle Pose

Twist

Vinyasa 1

Dog

Roll into Cobra

Windshield Wiper

Rocket Cat

Plank

Dog

Repeat Sequence on Other Side

Step Forward Uttansana

Utkatasana

Tadasana

Standing Pose Sequence 2

Sun to 

Lunge

Side Angle Pose

Triangle

Open Chest Triangle

Wrapped Triangle

Half Moon Pose

Standing Splits

Pigeon

Vinaysa

3 Legged Dog

Revolved Dog

Roll into Up dog

Down Dog

Step Forward Lunge opposite Foot

and repeat on other Side

Childs Pose

Vajrasana Meditation

Half Lord of the Fishes Pose

Forward Fold (choice of Upavishta, BK, or Paschimo)

Savasana

Sweet Vinaysa, Monday 8:30am

19 peeps
2 Drop Ins

Similar Theme as we have been playing with. The action of the tailbone towards the pubis. The awareness of the River Current of the Spine. This is really working. I am so delighted. When we began on the journey of attempting to understand the subtle energetics, we started so gross and now everyone seems totally dialed in.

Sit

Easy Cross Legged Forward Fold
Easy Side Bend
Switch Legs and Repeat

Slumpy Dandasana
Chest Press Dandasana

Cat Cow
Childs
1/4 Dog
Rounded Back
Plank
Dog

SF RF Lunge
SF LF
Half Arch
Uttanasana

Roll up to Standing

Shoulder Shrugs
Tadasana Geek Out
Spine Awareness

Ujayyi Breath Geek Out

2 Rounds Lunge Salutes
(Same Pattern as Lately)

Wise Guy

Standing Pose Sequence 1
(Taught in Lunge Salute Pattern)

Sun to
Lunge with LF Forward
Side Angle Blueprint
Trikonasana
Side Triangle
Side Angle Pose
Twisting Lunge

Vinyasa 1
Dog
Rounded Plank
Dog
Round to Cobra
Windsheild Wiper
Rocket Cat
Plank
Dog

RL Lift
Lunge
Repeat Sequence 1 on other side

Step forward Uttanasnana
Utkatasana

Tadasana

Standing Pose Sequence 2
Sun to
Lunge with RF Forward
Blue Print Side Angle
Triangle
Open Triangle
1/2 Wrapped Trikonasana
Half Moon
Standing Splits
Pigeon

Dog with Hip Release
Repeat Vinaysa 1 or roll into Updog

LF Lift through to Lunge
Repeat Standing Sequence Other Side

Repeat Vinyasa 1 or roll into Updog
Childs Pose

Vajrasana Meditation

Seated Spinal Twist

Savasana

Stiff White Guys, Saturday 10:45

12 Peeps

2 New

Supine

Apanasana

Hip Rotation

Eye of the Needle

Transition to Sitting

Cross Legged Side Bend Both Sides

Cat Cow

Childs

1/4 Dog

Rounded Back

Plank

Dog

Uttanasana

Roll up to Standing

Shoulder Shrugs

Tadasana

Ujayyi Breath

2 Rounds Lunge Salutes to Dog

Wise Guy

Lunge Salute Standing Pattern 1

Sun to Lunge with LF Forward

Side Angle Prep

Triangle

Lunge

Dog

SF RF Lunge

and Repeat on other side

Step Forward Uttansana

Complete Sun to Standing

Lunge Salute Standing Patter 2

Sun to 

Lunge

Side Angle Pose Prep

Triangle

Side Triangle

Side Angle Pose

Lunge

Dog

Repeat other Side

Uttanasna

Complete Sun to Standing

Tadasana

Squat

Transition onto Backs

Windsheild Wiper

Bridge Pose x 3

Supta Padangusthasana Pattern

(Hamstring Stretch with Strap)

Easy Spinal Twist

Back Release

Savasana

Soft Vinyasa, Saturday 9am

22 Peeps

Mix of Regulars and peeps I have not seen I a while

 3 Out of Towners

Same Theme of the Spine and the subtle energies

It was bustly and then everyone got quiet

So, we sat for a bit

Opening

Easy Cross Legged Forward Fold

Side Bend

(Switch Legs and Repeat)

Cat Cow

Childs

1/4 Dog

Rounded Back

Plank

Dog

SF RF Lunge

Uttanasana

Roll up to Standing

Shoulder Shrugs

Tadasana

Ujayyi Breathing

2 Rounds Lunge Salutes

The pattern I have been doing lately

Wise Guy

Standing Pose Sequence

Sun to 

Lunge

Side Angle Pose Prep

Triangle

1/2 Bound Triangle

1/2 Bound Side Angle

Twisting Lunge

Vinyasa

Dog

Rounded Plank

Dog

Roll to Cobra

Windshield Wiper

Rocket Cat

Plank

Dog

SF LF Lunge

Uttanasana

Utkatasana

Tadasana

Repeat Standing Sequence on other Side

From Dog

Child's Pose

Vajrasana

Transition onto backs

Bridge Pose Set Up

2 Rounds Bridge Pose

Fish with Wise Guy aka "She sleeps with the Fishes"

Wide Baddha Konasana

Sit

a little time for freeform

Savasana

Yoga Basics, 5:15pm Wednesday

8 Peeps

Stuck with the same theme that I have been working with.  Geeky Tadasana Alignment and awareness on the spine.

Opening

Supportive Backbend.  Either 2 blocks or with Bolster.

Release and lie flat to feel the effect.

Easy Cross Legged Seat.

Easy Side Bend.

Slumpy Dandasana

Dandasana Chest Press

Cat Cow

Childs

1/4 Dog

Rounded Back

Plank

Dog

Step FW RF Lunge

Uttanasana

Roll up to Standing

Shoulder Shrugs

Tadasana

Ujayyi Pranayama

1/4 Suns

2 Rounds Easy Lunge Salutes

(Easy means lunge to dog, back to lunge.  No Plank, Cobra, etc)

Dial in Pelvic Tailbone Awareness

Wise Guy

Standing Pose Sequence 1

Sun to

Lunge

Side Angle Blueprint

Triangle

Side Triangle

Lunge

Uttanasana

Tadasana

Repeat Other Side

Standing Pose Sequence 2

Sun to

Lunge

Side Angle Blueprint

Triangle

Side Triangle

Parsva Konasana

Downward Facing Dog

Step FW LF Lunge

Uttanasna

Tadasana

Repeat Standing Pose Sequence 2

From Dog

Plank

Lower to floor

Back Strengthening

Locust in 3 stages

Rocket Cat

Childs pose

Ajna Chakra Meditation

Spinal Twist

Savasana

Sweet Vinyasa 8:30am Wednesday

8 Peeps

Stuck with the current theme of honing in on the alignment of tailbone and pubis moving towards each other.  Small enough group to allow for feedback and workshopping it.  

Opening

Easy Cross Legged Forward Fold

Easy Side Bend Stretch

Cat Cow

Childs

1/4 Dog

Rounded Back

Plank

Dog

Uttanasana

Tadasana

Ujayyi Breathing

OM

2 Rounds Lunge Salutes

(similar pattern as last week or so)

Standing Poses

Lunge Pattern to

Lunge

Side Angle Blueprint

Triangle

Side Triangle

Side Angle Pose

Twisting Lunge

Vinaysa

Dog

Roudned Plank

Cobra

Rocket Cat

Plank

Dog

Transition

Lunge

Uttanasana

Utkatasana

Tadasana

Repeat Standing Sequence

Repeat Vinaysa and Transition

Standing Headstand Prep

Sun to Dog

Childs Pose

Headstand Play with the Alignment cues from Tadasana

Childs

Windshield Wiper

Bridge x 2 with similar cues

Fish Pose

Seated Forward Fold

Lying Spinal Twist

Savasana

Yoga Basics, 5pm Monday

4 peeps

Super Hot Day.

In the theme of what I have been doing, but a little more chill.

better for level 1/2 evening class

When i am teaching the same thing across classes, i learn how to play the intensity levels better. It's like a rif that i playing with in different keys and environments.  Stuff I do in basics seeps into the Vinaysa and vice versa.  The Basics classes get a little harder and the Vinyasa classes get a little bit easier...eventually I assume the will merge and then split again.

Opening

Legs up Wall.

Easy Cross Legged Side Bend to both Sides.

Slumpy Dandasana

Chest Press Dandasana

Cat Cow

Childs

1/4 Dog

Rounded Back

Plank

Dog

Uttanasana

Roll up to Standing

Shoulder Shrugs

Tadasana

Ujjayi Breathing

1/4 Suns

2 Rounds Easy Lunge Salutes

Wise Guy

Tadasana

Standing Pose Sequence

Sun to 

Lunge

Side Angle Blueprint

Traingle Pose

Lunge

Step Forward

Uttansana

Complete Sun to Standing

Tadasana

Repeat Other Side

Sun to Dog

Childs Pose

Transition to Belly

Low Back Bends

Sphinx

Locust in 3 Stages

Rocket Cat

Childs

Ajna Chakra Meditation

Watery Half Bk Restorative

Savasana

Sit.

Feeling the river of the spine.

Sweet Vinyasa 8:30am Wednesday

14 Peeps

Regulars

Same theme.  Using Tadasana to get clear on the intelligence of the spine.  Less effort to figure it out, more attention to moving from the central intelligence.  This sequence is a work in progress.  I think I am making sure everyone is tapping into this and then I will be taking it to headstand and other postures.  Right now it's a little slow, but incredibly effective.  The alignment that is resulting is amazing.

Quiet Sit.

Opening

Easy Cross Legged Forward Fold

Side Bend

(Switch Cross and Repeat other Side)

Cat Cow

Childs

1/4 Dog

Rounded Back

Plank

Dog

Uttanasana

Roll to Standing

Shoulder Shrugs

Tadasana

Ujayyi Breath

3 Rounds of OM

2 Rounds Lunge Salutes

(Same Pattern as last couple days with attention to Tadasana in between sides and rounds).

Standing Pose Sequence 1

Sun to Lunge

Side Angle Blueprint

Trikonasana

Parsva Trikonasana

Parsvakonasana

Lunge

Vinyasa 1

Dog

Roll into Cobra

Plank

Dog

Transition

Lunge

Standing Splits

Uttansana

Utkatasana

Tadasana

Repeat Other Side

Standing Pose Sequence 2

Sun to 

Lunge

Side Angle Blueprint

Triangle

Chest Opener Triangle

Wrapped Triangle

Half Moon Pose

Standing Splits

Lunge

Pigeon

Vinaysa 2

One Legged Dog

Roll into Updog

Roll back Downdog

Transition

Step Forward

Uttanasana

Utkatasana

Tadasana

Repeat Other Side

From Vinyasa 2

Childs Pose

Ajna Chakra Meditation

Spinal Twist

Savasana

Assisting Alana

Yesterday I got to assist Alana's Restorative Workshop.  She is such a natural.  Her inclination is towards saying less, which is a huge skill.  Her ability to be quiet in the face of something new is totally inspiring.

Assisting is such a treat.  You are allowed to be fully present with each peep without any distraction of moving the class along, holding the space or keeping the rhythm.  In fact, when you assist, you realize how distracted you really can be when you are teaching.

Alana and I have talked a lot about this, especially in regards to our Help of Ojai class.  She noticed that when she taught her first class over there last week that she barely saw anyone.

There must be a medium ground that we are coming to.  I notice that since teaching at Help, I show up with a lot less to get done as a teacher.  This helps as it allows for more space to connect.  But the role of the modern yoga teacher seems to be so much the creation and holding of the container.  I imagine that as my being expands, the creation of the container will take less effort.

SWG Sunday 10:00am

12 peeps

5 New

It was already hot by 10am.

Theme: Same emphasis on sensing the intelligence of the spine.  Lots of time in Tadasana.

opening

Cross Legged Sit.

Showed the blanket around the knee technique and it worked for several peeps.

Easy Side Bend (both sides)

Slumpy Dandasana

Chest Press Dandasana

Cat/Cow

Childs

1/4 Dog

Rounded Back

Plank

Dog

Uttansana

Roll up to Standing

Shoulder Shrugs

Spring Training

Shoulder Rotation with Strap

Tadasana

Ujayyi Breathing geek Out

Suns

1/4 Suns

2 Rounds of Easy Lunge Salute Pattern

with Tadasana Focus every time we came back to standing

Wise Guy to open the neck

Standing Pose Sequence 1

Lunge Pattern to

Lunge

Side Angle Blueprint 

Triangle

Lunge

Step Forward and Complete the Sun

Repeat Other Side.

Standing Pose Sequence 2

Lunge Pattern to

Lunge

Side Angle Blueprint

Triangle

Side Triangle

Side Angle Pose

Lunge

Step Forward to Complete the Sun

Repeat the Other side, But

Step Back to DOG

Plank

Lower to Belly 

Little Back Bends

Sphinx

Locust in 3 Stages

Rocket Cat

Childs Pose

Ajna Chakra Meditation

(Sat on 2 blocks in vajrasana for comfort)

Transition onto Backs

Windshield Wiper Twist

Savasana

Stiff White Guys, Saturday 10:45

9 peeps

2 new

By 10:45 it was already cooking.

Everyone came in and lay down, so we started like that.

Constructive Rest pose or Supine Baddha Konasana

Apanasana 

Supta Padangusthasana with a Strap

Easy Cross Legged Seat

Side Bend

(Switch legs and repeat other side)

Slumpy Dandasana

Easy Chest Press

Cat/Cow

Childs

Half Dog

Rounded Back

Plank

Dog

Step Forward to Uttanasana

Roll up to Standing

Shoulder Shrugs

Tadasana Alignment Geek Out

Ujayyi Breathing

1/4 Salutes

2 Round Easy Lunge Salutes

(Lunge to Dog to Lunge on other side Pattern)

Tadasana

Wise Guy Neck Stretch

Tadasana

Sun to Dog

Plank

Lower to Belly

Locust Stage 1

Stage 1 and 2

Stage 1, 2 and 3

Sphinx 

Cobra

Childs Pose

Seated Back Release

(Rounding and Arching)

Navasana 

(Release with rounding and arching)

Body Lift

(Repeat)

Roll onto Backs

Windshield Wiper

Eye of the Needle

Legs up the Wall

(Optional Push out Supine for Savasana)

Soft Vinyasa, Saturday 9am

16 peeps

2 New, Out of Towner Drop ins

This might have been the best class ever.  Everyone seemed totally connected to their spines. High high high class.  With total attention on the spine and breath, I gave spare but specific alignment ideas.  For sure I am riffing with a little Jason Crandell, Edward Clark, Paul Grilley and Patricia Sullivan and of course, Shiffty.  It's such a good tune.

Sit.

The room started sitting quietly without any instruction to do so.  Like wow.  While I probably didn't really need to, I offered a few suggestions that help me settle in.

The theme has been on the spine, mula bandha, ujjayi breathing.  Back to basics, but feels like the first time.  Everyone seems to be extending out of the cores of themselves.  Very cool.

Easy Cross Legged Forward Fold.

Easy Cross Legged Side Bend.

(switch legs and repeat)

Slumpy Dandasana

Chest Press Dandasana

Cat/Cow

Childs

1/2 Dog

Rounded Back

Plank

Dog

Step Forward RF, step forward LF,  Uttanasana

Roll up to Standing

Shoulder Shrugs

Tadasana

Ujayyi Pranayama

2 Lunge Salute Patterns

First Round: 

RF Back.  

Crescent Moon

Dog

Plank

Locust with arms reaching back

Windshield Wiper

Rocket Cat

Plank

Dog

Leg High 

Repeat Crescent Moon with RF Forward

Uttanasana

Utkatasana

Tadasana

Second Round

Almost the same, but with interlaced hands in Crescent Moon and Locust.

Tadasana

Wise Guy

Shoulder Shrugs

(Lots of emphasis on feeling from the tailbone to back of the neck).

Standing Poses

Round One

Salute to Lunge

Side Angle Blueprint

Trikonasana

Wrapped Trikonasana

Wrapped Side Angle Pose

Wide Hip Opener (pre pigeon)

Vinyasa

Dog

Rounded Plank

Cobra

Rocket Cat

Plank

Dog

Step FW LF.  Step FW RF.

Uttansana

Utkatasana

Tadasana

Repeat Other Side.

Stepping forward with the Opposite Foot to come to Standing.

Round 2

Sun to Lunge

Side Angle Blueprint

Triangle

Wrapped Triangle

Half Moon

Standing Splits

Pigeon

Open Dog

Repeat Vinaysa 1 or round to Upward Facing Dog

Step Forward LF. Step FW RF. 

Uttansana

Utkatasana

Tadasana

Repeat Other Side.

After Vinyasa, Childs Pose.

Sitting.

Kneeling or sitting on a block or two.

Ajna Chakra Meditation.

Savasana

Sit

Yoga Basics, Wednesday 5:15pm

9 Peeps

Regulars

Opening

Easy Cross Legged Forward Fold

Side Bend

Switch Legs and Repeat Other Side

Slumpy Dandasana

Chest Press Dandasana

Cat/Cow

Childs

1/2 Dog

Plank

Dog

Uttanasana

Roll to Standing

Shoulder Slumping

Tadasana

Geek out on the Tailbone to Pubis and Pubis to Tailbone Alignment.

Ujayyi Breathing

Suns

1/4 Suns

Easy Lunge Salute Pattern

Wise Guy Sequence

Standing Pose Sequence 1

Sun to Lunge

Side Angle Pose Set Up

Triangle

Side Triangle

Lunge

Uttanasnaa

Complete Sun to Standing

Repeat Sequence 1 on other Side

Standing Pose Sequence 2

Sun to Lunge

Side Angle Pose Set Up

Triangle

Side Triangle

Side Angle Pose

Lunge

Utttanasna

Complete Sun to Standing

Tadasana

Repeat Sequence 2 Other side

Tadasana

 Ajna Chakra Meditation seated in vajrasana on blocks

Easy Spinal Twist

Restorative with Bolster on neck and strap around legs, with legs in semi BK

Savasana

Assisting at Help of Ojai, Wednesday 1:30pm

Alana taught class today and I assisted.

Assisting is such a treat.

You really get to drop in and be with people.

Also, it's good practice to not just fix people but allow them to muddle through a bit at their own pace, esp. if it's their first day.

1:1 Wednesday

Client arrived wanting more clarity on what she should be doing at home.

So we started to link some of the awareness exercises that we have been doing into "concrete" sequences that she can do at home.

We discussed sequencing.

She showed me the 2 exercises that her PT had given her for her back.  Passive Cobra, or Seal and unsupported standing backbend.  The idea was to do a sequence that would incorporate these, but freestanding sun salutes were too much.

We broke down and dialed in Lunge Salutes at Wall.

And did a restorative.

Today was a day that she needed to talk more than practice, so we followed that trajectory.

Sweet Vinyasa 8:30am

16 Peeps

Mostly Regulars

1 Newish Gal who Came first time on Saturday

The tone has become quiet.

The arc just before this was so boisterous and over the top.

Big obvious direction of attention to the subtle energies.

All of sudden I we are on the spine and breath only.

Sit

Opening

Cross Legged Forward Fold

Easy Side Stretch

(Switch Legs and Repeat)

Slumpy Dandasana

Chest Press Dandasana

Cat/Cow

Childs

1/4 Dog

Plank

Dog

Uttanasana

Roll to Standing

Tadasana

Tailbone to Pubis and Pubis to Tailbone Alignment geek Out

Ujayyi Breathing Geek Out

Lunge Salutes 2 Rounds with Locusts and Utkatasana

Crescent Moon with arms extended First Round

Interlaced Fingers Second Round

Wise Guy Neck Sequence

Standing Pose Sequence 1

Sun to Lunge

Side Angle Pose Set Up

Triangle

1/2 Bound Triangle

1/2 Bound Side Angle Pose

Low Hip Opener

Vinaysa 1

Dog

Rounded Plank 

to Cobra

Plank

Dog

Transition 1

Step Forward to Uttanasana

Utkatasana

Tadasana

Repeat Sequence 1 other Side

Repeat Vinyasa 1

Standing Pose Sequence 2

Sun to Lunge

Side Angle Pose Setup

Triangle

1/2 Triangle

Bound Side Angle Pose

Twisting Lunge

Vinyasa 2

Dog

Rounded Plank

Up Dog

Down Dog

Repeat Transition 1

Tadasana

Seated Ajna Meditation in Vajrasana with Blocks under sitbones

Lying Spinal Twist

Savasana

Yoga Basics, Monday 5:15pm

9 peeps
Mostly Regulars
1 really sore back, 2 bum knees

Theme: Emphasis on awareness of intelligence of spine using breath and minds eye. Spent a lot of time noticing "neutral" in tadasana inbetween postures.


Opening
Cross Legged Forward Fold and Side Stretch Pattern

Cat Cow
Childs
1/2 Dog
Plank
Dog

Uttanasana

Tadasana
Ujayyi Breathing

1/4 Suns
Lunge Salute Pattern
1 Round San Dog
1 Full Round with Dog

Wise Guy Neck Stretch

Standing Pose Pattern 1
Lunge Salute Pattern to:
Side Angle Blueprint
Triangle
Side Triangle
Lunge
Uttanasana
Tadasana

Repeat Standing Pose Pattern 1 on the other side

Standing Pose Pattern 2
Lunge Salute Pattern to:
Side Angle Blueprint
Triangle
Side Triangle
Side Angle Pose (Parsvakonasana)
Lunge
Uttanasana
Tadasana

Vajrasana on 2 blocks
Ajna Chakra Meditation

Restorative with bolster under neck and strap around thighs.

Savasana

1:1 Monday

4th Time with Client
We have been working very slowly and gently as she starts to "come back" from a series of traumas. But today she arrived perkier and it felt right to allow it to be a bit more active.

We talked and checked in and ended up starting standing.

Shoulder rolls.
Spring Training Arm Circles

Neck Shrugs
Wise Guy Neck Stretch

Tadasana and Ujayyi Breathing

Wall Splat
Right Angle Pose
(This has not been working for her at home so we took a look at it. The extension in the arms was to overwhelming neurologically.)

So, we went this way:

Shoulder and Chest Openers at Wall
Down Dog on a Chair at Wall
(This worked WAY better. I was glad that this ended up getting done, cuz strength work in the arms seems to be a solid direction).

Tadasana

Transition to Ground

Windshield Wiper
Hip Rotation Play

2 Different Restorative Baddha Konasanas.
We removed the back bend element cuz the stress of the heart opening and the legs opening was overwhelming. So she lay flat on the floor and simply allowed her knees to open with soles of the feet together.

We did one with support under the opening thighs and then one with the strap around the thighs and head supported on bolster.

The second one was WAY better. The watery quality knocked her out. She went deep fast.

Savasana

Sweet Vinyasa, Monday 8:30am

12 Peeps
Regulars
Equal Mix of Men and Women

Quiet Group.
Went with it.

Open with Quiet Sit.

Opening
Easy Forward Fold Over Crossed Legs
Cross Legged Side Bend
(Switch legs and Repeat)

Slumpy Dandasana
Chest Press Dandasana

Cat/Cow
Childs
1/2 Dog
Plank
Dog

Uttanasana
Roll up to Standing

Uddiyana Bandha Play to Standing with Mula and Jalandhara

Tadasana
Ujayyi Breathing Geek Out

Lunge Salutes
2 Rounds with Locust and Utkatasana

Wise Guy
(Emphasis on feeling the breath through the neck and connecting to the spine)

Standing Pose Sequence
Sun to
Side Angle Blueprint
Triangle
Side Triangle
Side Angle
Twisting Lunge

Vinyasa
Dog
Rounded Plank
Cobra
Plank
Dog

Transition
Uttanasana
Utkatasana
Tadasana

Repeat Standing pose Sequence Other Side
Repeat Vinaysa 1
Rest Childs Pose

Navasana Play

Windshield Wiper
Bridge Pose x 2

Sleeps with the Fishes

Spinal Twist

Savasana

1:1 Wednesday

A student of several years.  Was guided to work on energetics.  We only had an hour.

Uddiyana Bandha play

Ujayyi Breathing and play finding the breath on the front or back of body

We used the wall and several standing poses to find this

Down Dog and Plank Play

Slumpy Swami Series

Legs Wide at Wall

BK @ Wall

Savasana

Yoga Basics, Wednesday 5:15 pm

7 Peeps

Quiet Group

Focus on drawing inward towards Spine.  Allowing that to be the guide and feedback mechanism.

Opening

Passive Backbend on 2 Blocks

Easy Cross Legged Side Stretch

Forward Fold over Crossed Legs

Cat/Cow

Barrel Rolls

Childs

1/2 Dog

Plank

Dog

Uttanasana

Roll up to Standing

Block between Legs as we did the following:

Side Stretch

Forward Fold Shoulder Stretch

x 2

Wise Guy Neck Series

Release Block and find Tadasana

Focus on Spine as develop Ujayyi Breath

Standing Poses

Triangle Pose x 2

with PP inbetween

Little Tree

Tree

Closing

Seated Ajna Chakra Meditation

(seated vajrasana on two blocks to allow spine to be long and easy on back and knees)

Note: this was really well received.  Peeps found a centering and a quiet that they had never had found.

Restorative with bolster behind neck and strap around legs to create 1/2 butterfly

Savasana

Help Of Ojai, Wednesday 1:30pm

12 peeps

Last Class of the series

1 brand new student showed up

Allison suggested I teach triangle, so took her suggestion.

Opening

Supine

Breath Awareness

Apanasana

Hip Rotation Understanding

Easy Hip Stretch Pattern

Transition to Sitting

Easy Cross Legged Side Stretch

Transition to Standing

Side Stretch

Spring Training Shoulder Opener

Shoulder Rolls

Seated Wise Guy Neck Stretching

Ujayyi Breath Awareness

Tadasana

Down Dog on Chairs

Standing Hip Opener on Chairs

Triangle/Side Angle Pose Blend on Chairs

Down Dog on Chairs

Little Tree

Tree Pose

Down Dog on Chairs

Tadasana with Focus on Spine

Transition to Backs

Windshield Wiper

Savasana

Sweet Vinyasa, Wednesday 8:30am

Cloudy cold day

7 Peeps

All Regulars

Emphasis ended up being on drawing awareness to the Spine, inward.  Allowing ourselves to feel the breath and prana of the spine in the postures and allowing the neck to respond appropriately.  Quiet class. 

Opening

Foot Sen Lines

Inner Lines Sen Line Thumbing and Squeezing

Yin Butterfly

Slumpy Dandasana

Chest Press Dandasana

Easy Cross Legged Side Stretch

Cat/Cow

Childs

1/2 Dog

Dog

Uttanasana

Roll to Standing

Interlaced Finger Side Stretch

Interlaced Fingers Behind the Back Shoulder Stretch

Repeat to other side and forward again and with funny finger on top

Wise Guy Neck Work

Uddiyana Bandha Play

Adding the effort of mulabandha and noticing that it was easier to hold the breath out with the seal of MB.

Ujayyi Breath

2 Rounds Lunge Salute Pattern with locust and emphasis on breath awareness

Sequence 1

Sun to Lunge

Blueprint Side Angle Pose

Triangle Pose

Side Triangle

Parsvakonasana

Deep Low Lunge

Vinyasa 1

Dog

Rounded Plank

Dog

Rounded Plank

Cobra

Rocket Cat

Plank

Dog

Jump to Hands

Complete Sun to Standing

Check in Neck turning and Twisting in Tadasana

Repeat Sequence 1

Vinaysa 2

Dog

Rounded Plank

Upward Facing Dog

Downward Facing Dog

Childs.

Vajrasana Pause.

Slumpy Swami Series

Upavishta Konasana

Pranayama and Quiet Sit

Savasana

Sunday Tuning Workshop in SLO

17 or so Peeps
Half and Half repeats from Saturday and new peeps

Sunday's workshop was way more hilariously fun than Saturday. It always depends on who shows up, including myself and the second day felt much easier, more interactive. I am so grateful to Lisa for engaging during the workshop. My connection with her made it easy.

I came more prepared the second day. I thought we might get towards raja kapotanasana or drop overs from headstand, but the time FLEW by. There was a request to geek out more on the rolling into cobra transition and addressing the mid back, so those requests fit into the plan.



Opening
Calf Torture Thumbing
Arch Torture
Toe Torture

Cat/Cow
Childs
1/2 Dog
Plank
Dog

Passive Lunge with Deliberate Stretch on Both Sides
Uttanasana
Roll up to Standing

Uddiyana Bandha Play
(Pat says that he finds UB more effective with Dog Tilt than Cat Tuck. )

Swamp Monster/Cactus

Wise Guy Neck Work

Heart and Chest Pounding
Arm Extension Exercise

Ujayyi Breathing Geek Out

1/2 Suns
Sequence 1
Sun to
Twisting Lunge
Warrior 1 Swamp Monster Style

Vinaysa 1
Dog
Plank
Sphinx with Wise Guy
Rocket Cat
Plank
Dog

Transition 1
Lunge
Standing Splits
Uttanasana
Utkatasana
Tadasana

Repeat Sequence 1

Vinaysa 2
Dog
Rounded Plank
Dog
Rounded Plank
Cobra
Rocket Cat
Plank
Dog

Repeat Transition 1

Tadasana
(in tadasana, we spent time sensing the subtle energies more)

Sequence 2
Sun to Warrior 1
Parsvottanasna
Warrior 3
Standing Splits
Pigeon
(i meant to do a revolving head to knee here, but forgot)
Revolved Dog Drop Over (this was in prep for head stand drop overs)
Dog

Vinaysa 3
Dog
Rounded Plank
UpDog
Down Dog

Rest Childs
Demo, discussion
(Pat pointed out that in rolling over the toes is not for everyone and demoed the foot switch technique)

Transition 2
from Dog, float to hands
Roll up to Standing

Check in Cactus to Sirsasana 1 standing

Repeat Sequence 2
Repeat Vinaysa 3

Rest Childs

Sirsasana Play
I shared the 3 block technique which worked really well for a lot of people.
We gave this about 10 to 15 minutes.
One woman noticed that UB in Sirsasna caused pain in her belly. I used to have this too. Possibly it is not for everyone, but my sense was that the initial strain gave way to movement in me.

At this point, there was only 20 minutes left.
The more sophisticated decision would have been to start to wind down the practice.
My head was buzzing a little, and i was guided to move towards a brain cooling restorative...

But I chose to get camel in there.
We played with 1/2 camel with neck work to full camel on each side.

Childs Pose
Slumpy Swami 1 and Cross Legged Forward Fold

Savasana

I ran 10 minutes over to make sure Savasana was long enough.

Saturday Tuning Workshop at SLO

about 20 peeps
in addition to Lisa and Pat, 3 or 4 others who I know from the Crib

I arrived not knowing exactly what we were going to do.
I knew how we were going to start and kind of how we were going to end, but left the middle open.

Opening
Sen Channel Opening
Feet
Outside Lines
(I forgot the inside lines)

Yin Baddha Konasana
(this is such a great way to start cuz you get to see the bodies you are working with)
Chest Press Butterfly
Slumpy Dandasana
Chest Press Dandasana

Easy Cross Legged Side Stretch
Cat/Cow
Childs
1/2 dog
Plank
Dog

Passive Lunge to Deliberate Stretch Both Sides

Uttanasana
Roll up to Standing

Uddiyana Bandha Play
Heart Pounding, Arm Prana Exercise

Ujayyi Breathing Geek Out

The opening took an hour.

1/2 Suns

Pattern 1
Twisting Lunge
Hammock Pose
Horse with Eagle Arms both sides
PP C
Warrior 2

Vinyasa 1
Dog
Plank
Locust
Rocket Cat
Plank
Dog

Transition 1
Lunge
Standing Splits
Malasana
Uttanasana
Utkatasana

Tadasana

Cactus to Sirsasana 2 Set Up Play

Repeat Seqeunce 1
Horse with Cow Face Arms
play with moving towards Sirsasana 2 from PPA in between Horse and Warrrior 2
(this was mildly successful. i was not really planning on doing it, but instead used it as a gage for whether or not we should play with sirsasana 2 and bakasana)

Vinaysa 2
Dog
Rounded Plank (to set up shoulders for bakasana)
Dog
Rounded Plank to Cobra Play
2 x with demo
Rocket Cat
Plank
Dog

Transition 2
Lunge
Standing Splits
Malasana
Baksana
Roll onto Backs
Happy Baby
Bakasana Supine
Supine Bakasana Sirsasana 2 Transition
Roll back up

Tripod Headstand Prep
Tipping from Tripod to Bakasana
Sirsasana 2 to Bakasana Play

Childs Pose

Mayurasana Play
Peacock Pose

Dhanurasana 2x
Rocket Cat
Childs Pose

Vajrasana
Concession Girl Arms

Bridge Pose x 2
Viparitta Karni
Country Plow

Sleeps with the Fishes

Slumpy Swami Sequence
Revolved Head to Knee Pose
Upavishta Konasana

Ajna Chakra Meditation

Savasana

SLO Workshop Reveiw

I taught my first "away" workshop this past weekend up at Lisa Pitelli's studio Smiling Dog Yoga in SLO. I had a blast! I learned so much about meeting a totally new group of people and trying to share and communicate the practice. While it's not easy, cuz you want to share absolutely EVERYTHING you know, the key, like always is to allow yourself to fall in love. Like Krishna says to Arjuna, "no learning can happen without love." And what an easy group to fall in love with. So delightful and sophisticated and dedicated. I hope they will have me back. I have done my best to remember the sequences.

Sweet Vinyasa, Monday, 8:30am

18 peeps
3 New

Thumbing Sen Lines
Feet, Outside and Inside of Legs

Yin Butterfly
Slumpy Dandasana
Dandasana Chest Press

Easy Cross Legged Side Stretch
Cat/Cow
Childs
1/2 Dog
Plank
Dog

Yin Lunge with Deliberate Finish on each Side

Uttanasana

Uddiyana Bandha Play (Nauli prep and Standing Up)
Heart Pounding, Arm Prana Extension Exercise

Ujayyi Breath Awareness
1/2 Suns

Pattern 1
Sun to
Twisting Lunge
Hammock Pose
Horse with Eagle Arms both Sides
Warrior 1

Vinyasa 1
Dog
Plank
Sphinx with Neck Work
Rocket Cat
Plank
Dog

Transition to
Uttanasna
Utkatasana
Tadasana
(Sirsasana 1 Prep Standing)

Repeat Sequence 1
Horse with Cow Face Arms Both sides

Vinaysa 2
Dog
Rounded Plank
Dog
Rounded Plank to Cobra
Rocket Cat
Childs

Forearm Play for Headstand Prep
Headstand Prep

5 minutes Headstand Play

Childs Pose
Slumpy Swami Twist Series
Uppavishta Konasana

Savasana

1:1 Monday

The deal with this client was that he was going to do the homework and then we were going to meet to review. He is currently without a stable living situation so he does not have a place to practice. So today we did things that would not require any space.

This was a totally intuitive session.
We talked a little bit about the mind and paying attention to what it is dwelling on. It seems that a mantra would be useful but I did not get a clear hit on which one.

We began with him lying supine and focusing on breathing into the belly, then ribs, then upper chest.
Once he got to the upper chest, I thumb pressed in between his ribs. Then used an adapted thai yoga massage technique of pounding on the heart. This proved to be exactly what he needed. I chose not to "play therapist" and instead we continued so that he would have some techniques to ground and work with what was released.

I showed him Uddiyana bandha to help start to release what is stored in the belly, the chant of A-U-M to help wake up and open the throat and an Ajna Chakra Meditation to help navigate through the difficulty ahead.

Yoga Basics, Monday 5:15pm

6 peeps
Regulars

Supported Heart Opener with 2 Blocks (10 minutes)

Easy Cross Legged Side Stretch
Cat/Cow
Childs
1/2 Dog
Down Dog

Uttanasana
Roll up to Standing

Shoulder and Neck Work
Swamp Monster/Cactus

Wise Guy
Interlaced Hands behind back Forward Fold
Head Turning

The instruction was to all ow the neck to be free to respond to the rest of the body.

Sequence 1
Sun pattern to
Side Angle Set Up
Triangle
Lunge
Step Forward and Complete the Sun Pattern.

Repeat Other Side.

Sequence 2
Sun Pattern to
Side Angle Set Up
Triangle
Side Triangle
Side angle Pose
Twisting Lunge
Step Forward to Complete Sun Pattern

Squat
Roll onto Backs
Bridge Pose x 2

knees to Chest
Cross Legged Supine Back release

Roll up to Sitting
Slumpy Swami
Upavishta Konasana

Restorative Posture with Bolster under neck and legs loosely bound to create "half" baddha konasana"

Savasana

Quiet Sit.