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.