Yoga Basics, 5:15pm Monday

3 Peeps

2 Regulars, 1 woman from out of town who comes regionally over the last 6 years

So fun to be a small group.  Lots of questions and the practice was guided mostly but the inquiry.  I played with sharing some of the recent sacrum work and adding to it.

Supine Heart Opener on Blocks

Easy Cross Legged Forward Fold

Easy Side Bend

Release and with straight legs, explore movement on the sacrum and preliminary Janu Sirsasana

Transition onto All Fours

Cat Cow with Inner thigh and Hip Pressing Work

Childs

1/4 Dog

Rounded Back

Plank

Dog

We geeked out on Dog and Sacrum and Tailbone, looking at each person in class.

Uttanasana

Tadasana

Ujayyi Pranayama

1/4 Suns

1 Full Round Easy Lunge Salutes

Warrior 2 Dance with Sacrum geek Out

Balance Play on Blocks

Tree Pose on Blocks

Nadi Nasal Connection

Tree Pose on Block Again

Tadasana

Uttanasana

Squat

Revolving Head to Knee Pose with Sacrum Play

Janu Sirsasana Prep Play

Baddha Konasana Play

Constructive Rest Pose

Savasana

Sweet Vinyasa 8:30am Monday

24 peeps

3 Drop Ins

I am full of new information to share from Patricia, but I like to bake and play with new ideas in my own self before sharing.  Yet it always feels like you are withholding info.

Sit.

Easy Cross Legged Forward Fold.

Easy Side Bend

Slumpy Dandasana

Chest Press Dandasana

Transition all Fours

Plank

Dog

Uttanasana

Roll to Tadasana

Uddiyana Bandha Play

Arm Prana Wake Up

Heart Prana Pounding

Arm Prana Extension Exercise

Ujayyi Breath

Sun to Standing Pose Pattern 1

Twisting Lunge

Hammock Pose

PPA

Warrior 1 Dance

Lunge

Vinyasa

Dog

Plank

Locust 1

Windshield Wiper

Rocket Cat

Plank

Dog

Leg Lift

Step Forward

Repeat Sequence other Side

Uttanasana

Tadasana

Cactus to Inverted Sirsasana 2 Blueprint

Interlaced Hand Shoulder Stretch 

into

Standing Pose Sequence 2

Low Lunge

Crescent Moon

Hammock

PPA with weight change play (into head and hands)

Horse with Eagle Arms (both sides)

Wrapped Wrist Release in between Sides

Warrior 2 Dance

Open Twisting Lunge

Vinyasa

Dog

plank

Locust with Interlaced Arms (funny knuckle)

Windshield Wiper

Rocket Cat

Plank

Dog

Step Forward and Repeat Other Side

but with PPA Play to Sirsasana

and Cow Face Arms in Horse Stance (both Sides)

Uttanasana

Tadasana

Spinal Awareness

Tree Pose

Nasal Nostril Awareness

Tree Pose Again

Uttanasana

Squat

Slumpy Swami

Christina's World

Forward Fold of Choice

Sit

Ajna Chakra Meditation

Savasana

Sit

OM

Patricia Sullivan Day 3: Asana Practice

I skipped the Pranayama this morning.

Sunday mornings are leisurely and I like them that way.

Coffee, paper, connect with my husband, Eric.

The asana practice went something like this:

The Talk was on Sutra 1.33.

I have spent a great deal of time with this sutra.

So I found myself struggling to hear what patricia had to say.  It is so easy to fall into the "I already know this" manta and not listening.  But it was easy to catch and soften and I loved hearing her presentation which is way different from mine.

We did not do a single standing posture today and I was incredibly grateful.

Instead we focused more deeply in the hip joints from the supine and seated positions.

I think we did some stuff before we got to here, but I am not sure.  Hopefully Alana will read this and let me know what I left out.

Belly Down Hip Opening with Blankets and Postures with emphasis on "extruding" hip from joint.

Janu Sirsasana Work 

Feet on Block to Open Hips

Box Pose with emphasis on scooping under and drawing hip "out of socket"

Baddha Konasana to "Sassasana" Play

Sassasana to Pigeon Play (emphasis on sacral belly, lengthening front hip and creating space)

Pigeon to Twisting Play

Supine External Rotation Play

The work was providing new insight into "whipping" into Lotus

Backbending Play with partners smoothing out rib Cage

Backbending over blocks with Partner Play

Upward Facing Bow Pose Play

Knees to Chest Play

Savasana

(I had one of the deepest savasanas ever)

Sit

SWG Sunday 10:00am

it always works out perfectly

20 peeps or so.

But the regulars were cleared out today.

Many of them go back to Martha's Vineyard for the Summer.

And so we had room for the Wedding Party of Tara today.

Also, a man brought his 5 year old son.  Amazing.  I was in the presence of a real yogi.  So focused and dialed in.  He laid on top of his pop for savasana.

I ended up focusing on playing with finding something more subtle than the usual in the postures.

Opening

Supine 

Leg Orientation and Breath attention

Apanasana

Supine Hand to Bog Toe pose with a Strap

Transition All Fours

Cat/Cow

Childs

1/4 Dog

Rounded Back

Plank

Dog

Uttanasana

Roll to Tadasana

Spring Training

Shoulder Openers with Strap

Tadasana

Ujayyi

1/4 Suns

2 Rounds Easy Lunge Salutes

PP Legs with Attention to Leg Lines

Warrior 2 Dance

Lunge

Dog

Lunge

Half Arch 

Uttanasana

Complete Sun to Standing

Tadasana

Repeat Other Side

Tadasana with Attention to the Spine

Repeat Standing Sequence.

Balance Play

Tree on Blocks

Uttansana

Nostril Nadi Awareness

Tree on Blocks Again with Attention to the Subtle

Uttanasana

Squat

Transition onto Backs

Windshield Wiper

Bridge x 2

Happy Baby

Supine BK work

Easy Spinal Twist

Savasana

Patricia Sullivan Day 2: Asana Practice

Patricia began with a big picture talk offering the possibility that we can change our internal landscape through the specific and deliberate absorption of the positive experiences. Using the analogy of our ability to "Set our System Preferences" in our computer, she suggested that we have the ability to rewire our "internal landscape" by becoming more practiced at enjoying ourselves and storing that happiness.  

Blending Sutra 1.12 with Tantric Buddhist  thought and her own experiences, she suggested "curiosity" and "rapture" as two other requirements for staying present and set the stage for the practice. Wanda was inspired to quote LL Cool J, "Persistence removes Resistance." When the question, "When does persistence become resistance?" was raised, Patricia responded with something like, "When there is not enough vairagya, or surrender."  

I loved the set up for her class. Because one of the way Patricia plays is to offer the key points of resistance within the posture to enhance and delay and open new and unexpected areas. This keeps you from just sliding into where its easy and familiar, possibly boring and overworked. This way of working breaks patterns.

Sutra 1.12 These thought patterns (vrittis) are mastered (nirodhah, regulated, coordinated, controlled, stilled, quieted) through practice (abhyasa) and non-attachment (vairagya).

Sit together.

We had a few peeps in the workshop that were not there yesterday, so we did a little review of the actions of the sacrum with cat/cow.

Twisting Uttanasana with sacrum and leg play. Lots of emphasis on drawing the tailbone down.

From Dog, Rounding Knee to Forehead and Up and Back, playing with the delay of straightening the leg. The action of "drawing the front hip bones together" has never been available to me. But all the belly work that we have been doing has made it clear. There is a spontaneous uddiyana bandha that occurs. Particularly the one where the middle section of the belly is relaxed forward. I forget the name of that action.

Lunge with a lot of foreword movement in tailbone and pressing of back foot down.
Creating the arch in the front spine like the Dancer.

Cobra with partners acting as "squeezer" on legs so you could press "out". This created tremendous space in the low back and hips. Instead of just flopping into childs, work the active rounding towards child's pose.

We also worked a very cool back release by resisting the drawing in of the knees into the chest. The action created a work in the front hip flexors that created a release. Tucker noticed this and then it allowed me to notice that it helped soften that gnarly front hip nerve pain that can get in the way of apanasana.

We worked the shoulders in very cool ways to set up for pincha mayurasana. She had us lay on the floor with a block between our legs, our arms extended from our shoulders and either blankets or blocks on the hands. The play was to twist and allow extended arm to "cactus" and roll up. This was super cool and allowed all sorts of magical understanding in the shoulder blades. Hopefully we have a picture of it for me to post.

Then we did the block between the hands thing. Wanda's particular shoulders allowed for an amazing exploration deep in the scapula. Patricia leaves so much space to work 1:1 with the peeps and allows the rest of us to gather and learn. I have learned so much from about teaching.

We combined the pressing out of the legs in cobra with the "knitting of the ribs" from bridge yesterday into camel today.

Rounding forward folds. Janu Sirsasana has come back into my life this workshop. I am so grateful.

Savasana

Sit

SWG, 10:45am Saturday

17 peeps
2 New

Supine
Low Back Awareness, Leg Positioning
Breath Awareness

Apanasana
Hamstring Stretch with Strap

Transition All Fours

Plank
Dog

Uttanasana
Tadasana

Shoulder Shrugs
Spring Training Arm Circles
Shoulder openers with Strap

Tadasana
Ujayyi Breathing

2 Rounds Easy Lunge Salutes
Warrior 2 Dance

Nostril Nadi Awareness

Balance Play
Little Tree
Tree

Uttanasana
Sqaut
Roll onto Backs

Windshield Wiper
Bridge Pose x 2
Eye of the Needle Stretch

Abdominal
Easy Spinal Twist

Knees to Chest
Happy Baby
Supine BK Play

Savasana

Soft Vinyasa, Saturday 9am

21 Peeps
4 Drop In

Tara and Alicia and Amber from the TT came to class today. So that was super fun. Tara is getting married tomorrow! I still felt a little out of sorts at the start of class, but was happy to see everyone and just trusted what was coming through.

Sit
Easy Cross Legged Forward Fold
Easy Side Bend

Slumpy Dandasana
Chest Press Dandasana

Transition All Fours
Plank
Dog

Uttanasana
Squat
Uttanasana
Roll up to Standing

Shoulder Shrugs
Tadasana
Ujayyi Breathing
3 OMs

Standing Pattern 1
Lunge
Twisting Lunge
Hammock Pose
Warrior 2 Dance
Low Lunge

Vinyasa
Dog
Rounded Plank
Dog
Roll into Cobra
Rocket Cat
Plank
Dog

Step Forward Opposite Foot
Repeat Standing Sequence Other Side

Uttanasana
Tadasana

Standing Pose Pattern 2
Lunge
Crescent Moon
Hammock Pose
Horse with Eagle Arms (Both Sides)
Warrior 2 Dance
Twisting Lunge

Vinyasa 2
Dog
Rounding into Updog
Roll back Dog

Step Forward Opposite Foot
Repeat Sequence on Other Side

Uttanasana
Tadasana

Prana Nadi Nostril Awareness

Tree Pose
Galvasana Prep
Galvasana to Half Lord of Fishes Blueprint (Repeat Other Side)

Slumpy Swami
Christina's World

Forward Fold of Choice
Sit

Savasana

Patricia Sullivan Day 2: Pranayama Practice

We began with Pranayama at 7am.
This was out of my routine and so I was not really present.
Most mornings at 7am, I am waking up and making coffee and on the computer.

First we created some breathing room and space.
Then she had calm our minds with palms on forehead and over the eyes.
Then we did brahmari. We set up with a blanket under our spines and our heads falling just off the blanket to create an opening in the throat.
Incredibly cool and absorbing. We plugged our ears and made a buzzing sound. It was wild how loud it was inside, but it was also cool to hear the other bees in the room.

Then we made a little more space.
Kept the blanket under our spines and put a bolster under our heads to create a little throat lock.
I have no idea what the next technique was. I went away immediately. Deep inner journey. Could not focus on her suggestions or even pretend to care.

Maybe Alana will blog about it cuz she was in heaven.

Pictures from Patricia Sullivan Day 1

Patricia Sullivan Day 1

I love Patricia Sullivan. Completely.
I love how geeky and specific she gets but in a way that opens us to the mystery within each of us. She makes sure that we understand the rules and concepts and then sets us free to play.

We began in a circle chanting vowel sounds.
Sweet and open and relaxed.

Then, using a spine and pelvis model, she gave a lecture on the movements of the sacrum and the pelvis and the interrelationship.

The most profound moment for me here was the realization of the connection between the words sacred and sacrum. Patricia was very profound. I found this online tonight:

THE MEANING OF SACRED
Established patriarchal religions have defined sacred as being separate from nature. It is no coincidence that the word sacred is related to the sacral region of anatomy; the sacrum the triangular bone at the base of the spine. The Greeks called it the "hieron osteon", "hieron" not only means sacred but also "temple." It is a temple in the sense that the sacrum creates the dorsal wall of the pelvis. In the female the sacrum protects the ovaries and uterus, the organs of creation. The Romans called the bone the "os sacrum," which literally meant the "holy bone". "Sacrum" relates to the Latin word "sacer" meaning "sacred", or "sacra" meaning "holy, consecrated". The sacrum is the last bone in the body to decompose therefore it was believed that someone could be reassembled in the afterlife from its remains. The sacrum consists of five separate vertebrae that fuse together between ages 18 and 30, to become one bone. The last sacral vertebra sits just above the coccyx, which in many animal species is the beginning of the tail.
The sacrum is also known as the vertebra magna. The closely related words of "magma", referring to molten rock within the earth, and "magnus", meaning great, can be of interest, especially when thinking about "from dust you came, to dust you shall return." We can obviously summarize that the sacrum is an important "root", a seat of special power that stems back to stories of origin.

After the lecture, we started with a Cat/Cow on the forearms. She guided us to play with the squeezing of the thighs towards each other and apart to play with the relationship in the hips and the pelvis. Then we also played with the drawing in and widening of the arm bones to change the relationship of the shoulder blades in the posture.

We came to downward facing dog and played with the same actions and added the "twist".

Slow deliberate Child's Pose (the delay of the inevitable).

Seated Dandasana with easy Twisting Action to understand leg and Sacrum Connection.

Twisting from Uttanasana we explored the drawing back of the sacrum and the drawing "forward" or "lengthening" or "backbending" of the other side.

We then explored Standing Sidebending with the Xhandor Style Arms.

Squat Play. The delay, the creation of resistance to create more space.

Easy slow repeatable movements to start to get a relationship with how we are put together before moving towards more complicated postures. And as is always revealed, different actions are required for each body which is why the internal understanding is so critical.

We played with the actions in Warrior 2, Triangle, Parsvottansana and Twisting Triangle, Warrior 1 and Revolved Side Angle Pose.

It was super fun to watch Patricia work and tune each posture and understanding.

In Warrior 2 and Triangle we geeked out on using the drawing back of the sacrum on the back leg to create the lift and space.

In Pyramid and Twisting Triangle, the drawing of the back sit bone down to ground and give the sacrum leverage to open and twist up.

We did Warrior 1 like dancers, playing with keeping the back knee bent to allow the front curve to be more fluid like water. Then we used a side bend to move from Warrior 1 to Revolved Side Angle Pose.

Upavishta Konasana Play

Revolving Head to Knee Pose

Janu Sirsasana (This was my favorite. The drawing up and back of the sacrum on the extended leg side, combined with allowing that hip to externally rotate a bit by allowing the front foot to drop open was so sweet. The backbend on the side of the bend knee was kept soft with a little extra navel action and so there was barely any need to fold forward cuz there was so much cool geeky stuff happening in the pelvis.)

Bridge Pose x 2 with emphasis on keeping ribs soft and "knit" until very last moment.

Savasana

Sit

Yoga Basics 5:15pm Wednesday

10 Peeps

Theme: Emphasis on finding the subtle lines of energy of the pose.  Using Feet and Neck Awareness.  I have the most fun playing with teaching the subtle lines to new yoga peeps. Putting the anatomical alignment in its place from day 1.  

Calf Torture 

Down Dog

Arch Torture

Toe Torture Sequence

Plank

Dog Play

Uttanasana

Roll up Tadasana

Shoulder Shrugs

Tadasana

Ujjayi Pranayama

2 Rounds Easy Lunge Salutes (san Vinyasa)

Tadasana

Palm Prana Awareness

Standing Pose Pattern 1

Sun to Lunge

Blue Print Side Angle Pose

Triangle

Open Triangle

Lunge

Dog

Step Forward and Repeat Other Side

Uttanasana

Complete Sun to Tadasana

Standing Pose Pattern 2

Sun to 

Lunge

Side Angle Blueprint

Triangle

Side Triangle

Side Angle Pose

Lunge

Dog

Step Forward and Repeat Other Side

Uttanasana

Complete Sun to Tadasana

Nadi Nasal Breath Awareness

Little Tree

Tree Pose

Uttansana

Squat

Transition onto Backs

Windshield Wiper

Easy Bridge

Bridge

Knees to Chest

Roll up to Sitting

Janu Sirsasana Prep with Block

Marichiyasana 3

Table Top

(Repeat Other Side, but on second side, do Purvottanasana)

Baddha Konasana with heal pressure

Easy Soft Paschimottansana

Quiet Sit

Savasana

Sweet Vinyasa 8:30am Wednesday

17 Peeps

2 Drop Ins

Sit

Opening

Cross Legged Forward Fold

Easy Side Bend

(Switch Legs and Repeat)

Slumpy Dandasana

Chest Press Dandasana

Transition All Fours

Plank

Dog

Uttanasana

Roll up to Standing

Shoulder Shrugs

Uddiyana Bandha Play

And Tugging on Belly and digging into belly with UB

Arm Chi Lines

Heart Pounding

Attention to Prana in Hands and Heart

Tadasana

Ujayyi Pranayama

Standing Pose Pattern One

Sun to 

Lunge

Twisting Lunge

Hammock Pose (leg line awareness)

Warrior 2 Dance

Warrior 2

Low Lunge with back leg awareness

Vinyasa

Dog

Rounded Plank (at this point, i thought i might be doing bakasana)

Dog

Roll into Cobra

Land

Rocket Cat

Plank

Dog

Step Forward and Repeat Sequence other Side

Uttanasana

Complete Sun to Tadasana

Cactus to Sirsasana 2 Positioning Understanding

Standing Pose Sequence 2

Sun to Crescent Moon with Shoulder Stretch, Side Waist Opener

Hammock Pose

Eagle Arm Shoulder Exploration

Horse with Eagle Arms

(Switch Arms and Repeat)

Warrior 2 Dance

Lunge

Vinyasa 2

Dog

Roll into Updog

Roll into Downdog

Step Forward Other Side

but PPA to Sirsasana 2

and Horse with Cow Face Arms and Palm Pressing Release

Complete Sun to Tadasana

Nostril Breathing nadi Awareness

Tree Pose

Galvasana Prep

Galvasana

Half Lord of Fishes Twist

Koundinyasana 2

Standing Splits

Uttansasana

Tadasana

Repeat but after second Koundinyasana

Slumpy Swami

Christina's World

Forward Fold of Choice

Fish Variation

Savasana

Yoga Basics, 5:15pm Monday

10 Peeps

Muggy Hot Day

Opening

Heart Opener with Blocks

Cross Legged Easy Fold

Side Bend

(Switch Legs and Repeat)

Slumpy Dandasana

Chest Press Dandasana

Table Top

(2 ladies kept hips on ground cuz of wrist mischief)

Transition onto All Fours

Plank

Dog

Mosey to Uttanasana

Roll to Tadasana

Shoulder Shrugs

Tadasana

Ujayyi Breathing

1/4 Suns

2 Rounds Easy Lunge Salutes

(with geek out on tailbone back heal action)

Tadasana and Spinal Awareness

Standing Pose Pattern One

Warrior 2 Dance

Warrior 2

Low Lunge

Uttanasana

Complete Sun to Tadasana

Awareness on Spine.  Prana in Hands Exercise to Increase Focus.

Repeat Other Side

Standing Pose Pattern 2

Using Sun Salute

Lunge

Side Angle Blueprint

Triangle 

Side Triangle 

Open Triangle

Lunge

Uttanasana

Complete Sun to Standing

Spinal Awareness

Tree Pose.

2 Rounds.

In between rounds, awareness on placement of feet and breath in nostrils.

Second round, more attention on subtle energetics.  Eyes closed if fun.

Uttanasana

Squat

Transition to Seated Virasana Meditation with 2 blocks.

Ajna Chakra Mediation

Lying Spinal Twist

Savasana

SWG, Sunday @ 10am

21 Peeps

3 New.

The talk ended up being about the illusion that you need to be good at something to do it.  

Opening

Supine

Breath Awareness and leg Position Awareness

Apanasana

Supine Hand to Big Toe Pose with Strap

Transition to All Fours

Cat/Cow

Childs

1/4 Dog

Rounded Back

Plank

Dog

Uttanasana

Roll up to Standing

Spring Training Shoulder Circles

Shoulder Openings with Strap

Tadasana

Ujayyi

1/4 Suns

Easy Lunge Salute Pattern

Standing Sequence 1

Pyramid Extension

Pyramid (with hands to elbows behind the Back)

Warrior 3 Prep

Both Sides

Uttanasana

Squat

Roll up to Standing

Standing Sequence 2

Pyramid Extension

Pyramid (with reverse Prayer option)

Warrior 3 Play

Both Sides

Uttanasana

Squat

Transition to Floor

Transition onto Backs

Knees to Chest

Windshield Wiper

Bridge x 2

Hip Rotation Play

Eye of Needle

Easy Spinal Twist

Savasana

Sweet Vinyasa 8:30am Monday

21 Peeps

Sit.

The Latest Opening

(Cross Legged FF, Side Bend, Slumpy Dandasana, Chest Press Dandasana)

Transition onto All Fours

Plank

Dog

Uttanasana

Roll to Standing

Uddiyana Bandha Play

Arm Prana Opening

heart Pounding

Arm Prana Extension Exercise (heart hand connection for arm balancing)

Ujayyi Breathing

Standing Pattern One

Salute to 

Twisting Lunge

Hammock Pose (access leg lines)

Warrior 2 Dance (hip and leg activity)

Warrior 2

Low Lunge with Tailbone and Heal Action (open thighs for sirsasana 2)

Vinaysa

Dog

Rounded Plank (shoulder prep for bakasana)

Dog

Round to Cobra

Roll Back to Dog

Repeat Standing Pattern One on Other Side

Transition Uttanasana

Tadasana

Pause.

Check in Cactus to Sirsasana 2 Arms

Release into Shoulder Stretch behind back

Standing Pattern 2

Crescent Moon with Shoulder Stretch (1/2 Eagle) and Side Rib Cage Opening

Hammock Pose

PP A (checking in the play of allowing the weight to come forward and heals to lift)

Horse with Eagle Arms (2 rounds both sides Eagle Arms -- more opening for Sirsasana 2)

Warrior 2 Dance

Warrior 2 

Low Lunge

Vinyasa

Dog

Roll to UpDog

Roll to Down Dog

Step Forward and Repeat Sequence on Other side.

Playing with Going to Sirsasana 2 from PPA

and Horse with Cow Face Arms instead of Eagle Arms

Uttanasana

Tadasana

Pause and Check in with Spine.

Squat

Bakasana Play

Roll onto Backs and Play with Bakasana to Sirsasana 2 Supine

Roll up and play with it "for real."

Transition onto Backs

Windshield Wiper

Bridge Pose

Bridge Pose on Block to get thigh Openings

Optional Upward Facing Bow

Knees to Chest

Slumpy Swami

Christina's World Twist

Forward Fold of Choice

Savasana

teaching Yoga Day 9

Again, this group is so amazing.

I came with the loose plan of talking about where to go from here.

And the plan to play with an arm balancing practice.

I was not sure of the actual postures we would end up getting to.  My main aim was to break the arm balances down to show how to approach them from other directions.  It think it was effective.  Used Locusts and Shoulder Openers as Rest.

The Practice

Childs pose (notice how it is bakasana without arms)

Dog Pose

Lunge on Both Sides

Float Forward Uttanasana

Roll up Tadasana

Standing Side Plank Pose

Lunge Salute Pattern with Twisting Lunge to taste first Side Plank Pose with Locust

(Look at Modifications.  I showed the sole of foot vs edge of foot option).

Transition back to Standing

Tree Pose as Set up for Side Plank Pose 2

Lunge Salute to Check it in.

Transition Back to Standing

Showed the 3rd One

Stuck in Trikonasna and Side Angle Pose in Lunge Salute to help Prepare.

This Pose brought up a lot of questions.

We took it to the Wall and played with it standing.

(Sarah and Casey have the same hips and we could have geeked out on this more, but let it go and continued).

Played with it again or rested.

Criss Cross Shoulder Release

Set up for bakasana with rounded Plank

Only took straight bakasana once.

Could have spent more time here.

Rolled back and checked it in Supine.

Rolled up and all the way to Tadasasana

Check in Standing Sirsasana 2

Lunge Salute Pattern with Pyramid and Twisting Triangle with Bow n Arrow Arms and Fallen Warrior to set up for Scissors Pose.

Supine Play with Sirsasana 2 and Bakasana

Play with Sirsasana 2 and Bakasana

Compassion of Christ Shoulder Stretch

Checked in a pigeon as Prep

Galvasana Play to Half Lord of the Fishes and Eka Pada Koundinyasana Play

Both Sides (although i think i forgot the second side...?? doah)

I think this happened cuz there was some frustration with the required hip flexibility and so I showed sleepy eka pada bakasana and eka pada bakasana.

Prep for Flying Lizard

1/2 Box with Twist Sequence

Flying Lizard

Time was up and Peeps were done.

I was sorry to not get to Scorpion as that is a goal pose for 2 of the guys.

But gave them homework showing how the Sirsasana 2 becomes the gateway for all the arm balances.  

Prayer to the Back of the Heart Shoulder Opener.

Abdominal and Twisting Play checking in Galvasana Supine.  Hand to Big Toe Pose b (again Side Plank Pose c supine), Twisting Bound Hand to Big Toe Pose.  Both Sides.

Long Savasana

Mini Break

and Graduation

I am so in love with everyone in the training, and today unexpectedly i felt shy about showing it. I just could have sat with each of them for hours.  But sometimes I allow the space time continuum to trip me up.

I hope that this is a beginning for this group and not an end.  Each one of them needs to be teaching and I will do whatever I can to be of service to that end.

SWG, Saturday 10:45

3 Peeps

Young 30 year old male, 75 year old man and 60 year old woman

I got the hit to do dancer's but I know that the elder gentleman cannot grab his ankle standing up, so riffed off the hit,

Supine

Supta  Hand to Big Toe Pose with Strap

Transition to All Fours

Cat/Cow

Plank

Dog

Uttanasana

Roll to Standing

Spring Training Stretch

Shrugs

Tadasana

Ujayyi

2 Rounds Easy Lunge Salutes with Blocks (no vinyasa)

Transition to Wall

Splat

Wall Dog

Around the Clock shoulder Opener

Splat

Wall Dog with One Leg Lift

Uttanasana

Roll up to Standing

Sun to Dog

Plank

Lower to Belly

Back Leg Attention

Sphinx

Rest

Reclining Buddha with Ankle Grab and Thigh Stretch

rest and repeat other side

Place Bolster Under Hip Bones

Sphinx

Cobra

Rest

Sphinx

Cobra

bend Knees

Rest

Bow Pose with Bolster 2x

Childs

Transition onto Backs

Eye of the Needle Opener

Spinal Twist

Savasana

Soft Vinyasa, Saturday 9am

11 Peeps

Super hot day in a string of hot days.

Took advantage of heat and intimate group to dig into the hips.

I felt like I was supposed to share the story of Hanuman, but the last couple of times I have started to share it, I get cut off.  Like I am not ready.  I have to understand it more deeply.

Sit.

Opening

Cross Legged Forward Fold. 

Side Bend

Switch Legs and Repeat

Slumpy Dandasana

Chest Press Dandasana

All Fours

Plank

Dog

Sequence 1 from Dog

Low Lunge with detailed effort in back leg

Hammock Pose

Transition to Standing with Wide Legs

Warrior 2 Dance with Back Leg dialed in

Lunge

Vinyasa

Dog

Roll into Cobra

Windshield Wiper

Rocket Cat

Plank

Dog

Repeat Other Side

Repeat Vinyasa

Sequence 2 From Dog

Lunge

Side Angle Blueprint with emphasis on back leg and inner leg line

Triangle

Side Triangle

Open Triangle 

Wrapped Triangle

Wrapped Side Angle Pose

Deep Low Hip Opener

Pigeon

Revolving Side Angle Pose

Christina's World

Transition to PP

Hammock Pose

Deep External Hip Rotation Lunge

Vinyasa

Open Dog

Drop Over to Revolved Dog

Dog

Roll into Up Dog

Roll back Down Dog

(look and repeat)

Repeat Sequence 2 Other Side

Repeat Vinyasa

Rest Wide Leg Childs

Roll Up mats

Set up for Frog Pose

with a blanket under each knee

Frog Pose Play

work the tailbone action up and under

forward and back

childs pose

Frog Pose Crawling

(from the hips, crawl around the studio)

Childs Pose

Squat

Uttanasna

Roll to standing and take a walk to notice the hips

Transition onto backs

Butterfly Bridge

Bridge

Bridge with a Block and toe to heal stretch to find front thighs

Abdominal Plow Play

easy Plow

Uttanasana Padasana (fish Variation)

Favorite Spinal Twist

Back Release

Savasana

Sit

Teaching Yoga Day 8

It's hot here in Ojai.

Today we opened with "opener" of choice.

Most people choice supine BK with a bolster and no leg support.

Gathered to discuss transitions.

The instruction used to move from pose to pose.

After a bit of discussion and demonstration, stood up and practiced.

A handful of peeps led us through different creative transition patterns.

The patterns resulted in some good questions and sharing opportunities.

Short 10 minute Break

Yin Yoga Practice

This build perfectly on Arturo's lecture about the Connective Tissue, gave me a chance to share about the chakras a little.  But peeps were too hot and exhausted to also do a chakra bandha meditation.  So we did a pranayama exercise to encourage the movement in the spine and then let the effort of the exercise go.

3:00 Closed After this Practice.

And tonight we went out to dinner at Mary's Secret Garden in Ventura and saw Kung Fu Panda. The plan had been to go to Love Guru but I awoke to terrible reviews and just couldn't bear the possibility of our movie night being a bummer.  So we switchoed changeoed and I think everyone liked it.

What an amazing group.  

Teaching Yoga Day 7

Such a Fun Day.

We have heard everyone's voice's now.

And Arturo Peal was our special guest star.

One of the women in the training observed that part of the design of the training was to encourage the peeps to find their own voices and styles of teaching.  Best compliment ever.

Opening

Blanket folded up thin and placed under center of spine with extra made into "pillow".

Gentle pranayama practice lengthening the breath using the ujayyi.

Then hanging out in the after effect.

Then we organized to hear everyone teach.

We opened with some half salutations from Meghan.  Amber, Jim and Hema led us in sun salutation patterns.

Sarah led us in vinyasa balance posture sequence with eagle, bound warrior 1, and standing splits, horse and "5 pointed star".  (We were able to address the difference between men and women from this sequence to know about as a female yoga teacher).  Meghan played with standing postures and tittibhasana.  Jaclyn talked us through dancer's and then kindly brought us to the floor for cow face and box.  We used box to do a little partner work.  Then we played with understanding tittibhasana from the ground to then work on it again upright.  From there I shared Slumpy swami action, tugging and digging in the belly and "Christina's World".  

Casey then led us into supine baddha konasana.  He held the space while we were there and then led us back out.

Break

Arturo Came!  He gave the greatest lecture on connective tissue.  I videoed most of it.  And once I figure out how to get my mac to see my JVC camera, I will post it.

Yoga Basics, Wednesday 5:15 pm

Goodness these classes are a stretch to teach at the end of the teacher training.  But while it is silly that I am teaching them, I learn so much from being right at the edge of exhaustion and teaching.  Its raw in a totally new way.  So only the hardy show up.

6 Peeps.

Legs up Wall

Legs on Bolster for BK

Cross Legged Forward Fold

Side bending

Slumpy Dandasana

Cat/Cow

Plank

Dog

Uttanasana

Tadasana

Shrugs

Shoulder and Side Waist opening with Strap

Shrugs

Ujayyi Pranayama

Easy Lunge Salute Pattern san Vinaysa.

Tadasana

Sun to Dog

Childs

Block Play with Shoulders to Get Sense of Wrap and Squeeze

Squat

Uttanasana (to remember heart below head)

Tadasana

Inverted Sirsasana

3 Blocks @ Wall Headstand Play

Childs

Ajna Chakra Meditation

Windshield Wiper

Bridge

Bridge with Block

Eye of the Needle and Twisting

Rocking Horse Restorative

Savasana

Sit

Teacher Training Day 6

Hot.

Post Sweat.

Sat with backs against wall and with block support for opening.

Gathered.

Questions.  We talked about the process of being a teacher, the shedding of the layers, the General Theory of Love, importance of your tortoise shell, friends, sangha, and actions in asana instruction.

Practice

We had a practice that set us up to play with handstand and drop backs.  I had question marks next to headstand and headstand drop overs and scorpion, but felt like we had done enough when we got to the place holder of them.  Counter posed with assisted squats, legs up wall on bolster and then supported baddha konasana with bolster under legs.

Lots of fun learning.  Everyone showed up vulnerable, open and trusting.  Including me.

Sequence:

Calf, Arch and Toe Torture

Dog

Uttanasana

Tadasana

Ujayyi

Lunge Salute Pattern 1

Lunge

Bent Elbow Side Stretch

Leaned over Extended Arms

Pyramid with Flex

Vinaysa

Dog

Roll into Cobra

Rocket Cat

Plank

Dog

Step Forward Opposite Foot

Repeat Other Side

Uttansana

Utkatasana

Tadasana

Standing Pattern 1

Sun to 

Lunge

Warrior 1 with Swamp Monster and Spinal Twist

Vinyasa

Dog

Roll into Cobra

Roll into Downdog

Step Forward and Repeat Other Side

Uttanasana

Utkatasana

Tadasana

(Some questions about the Utkatasana.  Winifred asked for clarification on the tailbone.  I hope I explained and showed clearly why I like to use the descent of the tailbone to balance the lift of the chest).

Half Handstand Play

And with Partners to help the shoulders lift and soften the fear of crashing forward.

Handstand Play

Assisting the Kick Up at the Wall 

and Away from the Wall

The group totally wanted to go for it.

So fun and relaxed.

Thigh Torture at Wall

Camel Extension at Wall

Camel extension Hover Away from Wall

(did not work camel drop backs here, but had thought i might)

Squat

Uttansana

Drop Back Play

with 2 Partners

Solo 

and with one helper

Partner Squat Pose

Legs up wall with Hips on Bolster

(Alana came back at this moment after teaching help)

Legs resting in BK on bolster

Long Break

Assigned Designing a Routine and Sequence Homework.

Some Questions around teaching.  

I think I will offer 1:1 sessions on Sunday with the peeps.

Sweet Vinyasa 8:30am Wednesday

18 Peeps

Sit.

Opening

Cross Legged Forward Fold

Side Bending

Slump Dandasana

Cat/Cow

Plank

Dog

Uttanasana

Tadasana

Ujayyi Breathing

OM

Lunge Salute Pattern with Pyramids and Side Bending and Locusts

Standing Sequence 1

(At this point I was imagining us moving towards Half Moon Bow and then Camel)

Sun to 

Lunge

Side Angle Blueprint

Triangle 

Side Triangle

Open Triangle

Wrapped Triangle

Wrapped Side Angle

Bound Side Angle

Deep Hip Opener

Twisting Lunge

Dog

Roll into Up Dog

Roll Back Down Dog

Step Forward Other Foot

Repeat Other Side

Uttanasna

Tadasana

(So I had been planning on doing a second set of standing pattern towards half moon, but Tree seemed like it might be fun.)

Tree

Uttanasna

Squat

1/2 Box Forward Fold and Seated Twist

Janu Sirsasana Twist

or Half Bound Lotus Twist

Half Lotus Forward Fold

Table Top

Repeat Other Side

Western Stretch 2x

(with a little Eastern Stretch in between)

(Dialed in alignment)

Eastern Stretch

Freeform

Savasana

Sit

Teacher Training Day 5

Pre the training, Alana and I went on a hike and then swam in the swimming hole. This was the perfect set up for the day.

We had a big day today.
We heard voices and danced in the creativity of 7 of the peeps.
Donna, Tara, Winifred Ashley, Robert, Nicole and Alicia all lead us through their unique sun salutations. Super Fun and Hot!

Then I led us through a horse, squirt, front splits, side splits sequence. Frog with blankets and crawling. A little Lotus Play. Some Bridge Play. Viparrita Karni. Casual Plow, Karni Pindasana, fish variation and spinal twist. (This turned out to be perfect prep for sitting in the sweat lodge later).

Break

Gathered and assigned the Asana Homework. Talked a little about instruction cuing, but this group really seems to learn best by doing. The we did thai massage savasana adjustments.

Tonight was super special. Hema's partner, Andrew led us in a sweat lodge. Most of the group was there. Some very powerful stories came forth. Very big prayers. Afterwards we all piled out and layed on the grass and got hosed down. There was a full moon and a slow shooting star (some think it was a meteor). I began to dance and move and it was like all nooks and crannies of my body were getting loosened. The demon in my throat seems to have taken leave.

Then we ate and communed. I am so blessed and lucky.

Yoga Basics, 5:15pm Monday

15 peeps
1 New, 4 from TT

So exhausted. I had no idea how I was going to pull of class. But sometimes this state can reveal a lot. The day had gotten hot so assumed that everyone felt the same way I did. This was a totally new sequence and approach. At some point i stopped feeling self conscious about the TT peeps in the class and allowed the class to be for their learning as well as the group.

Opening
Legs up wall with Strap
Hip Opener @ Wall

Cross legged Side Bending

Transition All Fours
Cat Cow
Childs
1/4 Dog
Rounded Dog

Plank
Dog

Uttanasana
Roll up to Standing

Transition to Wall
Pattern 1
Splat
Wall Dog
Forward Fold
Roll up to Standing

Shoulder Opener @ Wall

Ujayyi Breathing

Repeat Pattern 1
Wall Lunge Sequence
Cactus @ Wall Sequence

Down Dog @ Wall with Lobster Hands 2 x and with Leg Lift

Bridge Pose 2x

Upward Facing Bow Pose at Wall

Rest Knees to Chest
with Cross Legged Hold

Happy Baby
supine BK sequence

Roll up to Sitting

Pigeon (I never teach this in basics so it was fun to see the results)
Slumpy Swami
Christina's World

Yin BK

Restorative with neck Support and 1/2 BK

Savasana

Teacher Training Day 4

Hard Day Today.
The last several days we have been marinating, slipping into Ojai pace. Practice relaxing, looking, touching. Learning the alignment cues. Today I introduced the classic patterns of Surya Namaskar A, B, and C. I introduce these and look at them so that we can discuss classic patterns and understand the roots of the vinyasa practice.

But this will be the last time I focus on these. I realize that in the training, I am still not introducing enough of my teaching style. I am trying to get too much done and not sharing enough of myself. My efforts to keep and wide and open do not work with 16 peeps. It worked when there were 10. The kids that have come from far have no context for what I am teaching. The peeps that kick it at the studio have such an advantage of context. I need to provide more context and relax about making sure the "know it all".

Tomorrow we will start embark on the path of learning how to teach vinyasa. I can feel the doubt, the worry, the wonder, it was "that day". That day in the training that blows things up to the surface. People are sharing alot of fear.Now it is my job to create the space where it can all come back together.

Centering
We used the chanting of the parts of AUM and the Gayatri to center. I had not planned that, but it seemed to be fine. The Gayatri is the Sun Salutation Mantra.

Sun Salutation Discussion
Different Peeps Demoed so we could look at the elements of the Sun Salutations and talk about them.

Sun Salutation Practice
We did A, B, and C.
Then we riffed off this to dial in the elements of the transitions, chaturanga, updog, and warrior 1. We went as long as seemed appropriate for the group.

Standing Pose Practice
Get in other people's skin.
I am not sure that this was successful. This is how I practice, I get into other people's body's and connect with what's happening. This is a compassion practice. I got the idea to share it the other day on a hike. Needs work. Maybe some things came through. I also realized as we were doing it, this is why I barely teach postures in SWG. But it was fresh so I am pleased with that.

Revolving Head to Knee Pose with Partners
Not sure this was successful...wanted to introduce more looking with more active touching. However, lots of great dialogue among the peeps around what was working for them and what was not. We learned a new adjustment technique from Alicia. Maybe I approached adjusting the posture too casually. Cuz all these injuries and complaints began to arise.

This was the moment that the discussion took a really interesting turn. Suddenly we were looking at Upvishta Konasana. A pose I never teach cuz it's so ridiculously hard for so many people. And it was revealed that almost everyone cept Meghan hates it. As all the revealed pains and frustrations were coming up I had to restrain myself not to start fixing them, but allow the discussion to open towards why do a pose that's hard. To pay attention to the idea that you should learn something about yourself and eventually you will be able to do it. I learned so much about the group in this moment. How to be attentive and focused to your practice with out attachment to the results. This is the major challenge of a teacher.

We shared Goal Poses.
Some were:
Robert and Casey: Scorpian
Jim: Crow
Meghan: Twisted Root Handstand
Alicia: To Fly
Jaclyn: Peacock Backbend and Crane
Ashley: Handstand
Nicole: Seated Forward Fold

Comfortable Lotus
Drop Backs
Headstand
and more...

This was awesome to learn. I will most likely approach some of the trickier ones individually, but lotus and handstand are at the top of the list for later in the week.


We broke the discussion and took a restorative backbend.

Savasana

3:30 to 4:00pm Break

4:00 Andrew spoke to us about the sweat lodge that he is going to hold for the group tomorrow night. Wow! What a gift and a treat.

4:35 Wrap Up Discussion
Assigned Homework of designing a sun salutation and teaching it.
We practiced drawing stick figures.

We shared Favorite Poses:
Donna: Triangle
Jaclyn: Standing Bow Pose
Hema: Wheel and Headstand
Tara: Handstand at the Wall
Nicole: Hurdler
Alicia: Nataranjasana
Ashley: Wheel and Side Plank
Winifred: Reclining Twist
Sarah: Eagle and Wheel
Jim: Standing Twists
Robert: Raja Kapotanasana Prep
Meghan and Meghan: Tittibasana
Casey: Locust and King pigeon
Amber: Coming up from a Backbend
Alana: Handstand and Camel


Group Om with different people starting it.
Happy Birthday to AMBER!

xo
k

Sweet Vinyasa, Monday 8:30am

23 Peeps

The energy in the studio lately has been really thick and quiet. Everyone pours in and is able to sit right away. Sarah, from Boulder is visiting for the teacher training and she is totally blown away by the Ojai style of arriving at class just in time.

Sit.
Latest Opening
Cross Legged Forward Fold, Side Bending, Slumpy Dandasana and Chest Press Dandasana

Transition to All Fours
Plank
Dog

Uttanasana
Roll up to Tadasana

Shoulder Shrugs
Ujayyi Breathing

3 Rounds OM

2 Rounds Lunge Salute Pattern
The usual

Shoulder Understanding
Wise Guy

Spine Awareness

Standing Poses
Lunge Pattern to:
Lunge
Hammock
Warrior 2 Dance
Reverse Traingle
Triangle
Wrapped Triangle
1/2 bound or bound Parsvakonasana
Deep Hip Opener
Twisting Lunge

Vinyasa
Dog
Roll into Updog
Roll back to DownDog

Step Forward and Repeat Other Side

Uttanasana
Utkatasana
Tadasana

Tree Pose
Hip Opener

Galvasana to Half Lord of Fishes
other side

Cow Face Both Sides
Sit

Savasana

Teacher Training Day 4

We gathered from 1 to 5 today.

A handful of injuries were starting to reveal themselves yesterday.

It felt appropriate to slow down, give space for those injuries, and practice touching.

Opening

Constructive Rest Pose

Sharing

Everyone found this surprisingly deep and wide.  We all hold so much tension in the pelvic region and everyone found new and deep release.

Safe Touch Discussion

Breath Touch Awareness Partner Exercise

1:45 to 2:05 First Round

10 minute sharing switching time

2:15 to 2:35 Second Round

2:45 Break

3:20 Come together Again

Pose Breakdown Review

Case Study Discussion

I wanted to bring up the sensitive subject that injuries are never "just physical."  I also wanted to share the possibility that you can remain a learner.  Staying open and using Google and making it a process.  And being open to not knowing.  This led to a discussion around eating disorders, crying in class, and our role as teachers.

Savasana Adjustments

Simple Thai Yoga Adjustments

Sit and Close

SWG, Sunday @ 10

30 Peeps

Mostly Regular 

2 New

The energy was high with so many people.  There was a wrist complaint and because we did not have enuf blocks to go around, I skipped down dog all together.  Sunday Morning is so much fun.

Opening

Supine with attention to leg position and the feeling on the low back

Apanasana

Hip Rotation Understanding

Eye of the Needle

(Rest and Notice and Repeat other Side)

Cross Legged Side Bend Both Sides

Slumpy Dandasana

Chest Press Dandasana

Squat

Uttanasana

Roll up to Standing

Tadasana

Shoulder Shrugs

Swamp Monster and Cactus

Shoulder Opening with Straps (we do not have enuf straps for 30 peeps)

Tadasana

Ujayyi Breathing

1/4 Suns

1/2 Suns

(Great Focus Today.  Sometimes when its crowded it draws people in more).

PP Stance

Energy Lines in Legs Awareness

Standing Pose Sequence 1

Warrior 2 Dance with attention to External Rotation in Hips

Both Sides with Hold

PP

Tadasana

Standing Pose Sequence 2

Warrior 2 Dance to Hold

Lunge

Crescent Moon

Uttanasana

Tadasana

Repeat Other Side

Balance Play

Little Tree

Tree

Uttanasana

Squat

Transition onto Backs

Windshield Wiper

Bridge x 2

Knees to Chest

Happy Baby with Hip Play

Supine Baddha Konasana Play

Easy Spinal Twist

Savasana