Monday, June 30, 2008

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





Sunday, June 29, 2008

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

Saturday, June 28, 2008

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






Friday, June 27, 2008

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



Wednesday, June 25, 2008

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




Monday, June 23, 2008

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





Saturday, June 21, 2008

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



Friday, June 20, 2008

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.  

Thursday, June 19, 2008

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.







Wednesday, June 18, 2008

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

Tuesday, June 17, 2008

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.

Monday, June 16, 2008

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

Sunday, June 15, 2008

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


Saturday, June 14, 2008

Teacher Training Day 3

OM

I am holding the group back, or maybe we are still getting to know each other, but they are ready to take off. Such a bright and brilliant group. I am learning so much.

And I had the realization tonight on my hike after class that I have been arriving with a "plan." Now I don't know exactly how things are going to go down within that plan, like i am not really sure what I am going to say and I don't know the questions that will come up, but I am more "organized" than I usually am for class. I suppose it's cuz I have not done this enough, but I had the hit that it is too uptight and not as representative as it could be if I relaxed a little more.

Today we did this:
Partner Hip Work at the Wall
Legs Wide and in Baddha Konasana

Talk about the "Myth of the Pose" and the "Process of Asana"
weaving the Joel Kramer quote in, understanding how things are continually in flux and changing...you, the students...the asanas....
Good feedback on the "Effort Effect"

Questions that will be brought back in and answered:
Alicia, "Do you share your process in class?"
Robert's "Can you speak more about a safe place"
Donna "how long did it take"?


We have a couple injuries and body mischief that is being revealed:
Sarah's lower back and hip
Nicole's psoas and hip
Robert's sciatica

This seems to point towards a "case study" "moving towards the dead end of the solution" question.

10 minute break

Practice to explore 2 different ways to get into Triangle
Squat
Utanasana
Roll to Standing
Prana Lines of Arms
Heart pounding
Prana Arm Extension Exercise

Tadasana
Ujayyi

Lunge Salute Pattern 1:
Lunge
PP (find lines of legs)
Hammock
Transition to Standing Wide Leg
Warrior 2 Dance
Trikonasana
Twisting Lunge

Vinaysa 1
Down Dog
Plank
Locust
Rocket Cat
Plank
Dog

Step Forward Repeat Other Side
Uttanasana
Utkatasana
Tadasana

Lunge Pattern 2
Lunge
Blue Print Side Angle Pose
Triangle
Open Triangle
Wrapped Triangle
Wrapped Side Angle
Deep Low Hip Lunge
Twisting Lunge to Straight Leg

Vinyasa 2
Dog
Plank
Locust 2
Rocket Cat
Plank
Side Plank
Dog
Side Plank Other Side
Locust 2
Rocket Cat
Plank
Dog

Step Forward and Repeat Standing Sequence Other Side
Uttansana
Tadasana

Gather and Look at:
Warrior 2
Triangle
Side Angle

Looked and saw where there could be more space and where there could be more stability. It was really fun to see where different shapes had come from. Donna is a Bikram teacher in Ashland and her Warrior 2 looks like the Bikram Triangle. Casey practice Ashtanga in Utah and his and Meghan's triangles were the Ashtanga patterns. So we just played with unraveling those patterns a little towards something that might be more successful. I think this was fun. I am learning how to allow the group to solve the "problem" instead of me and it seems to be working.

Then we broke back out to our mats.
Half Lord of the Fishes Pose
Cow Face Pose
Supported Heart Opener or Supported BK
Savasana

It was already 4:35 when we said "namaste".
So took a short 15 minutes break.

Regathered to start to look at "How to Break Down a Posture"
Used Urdhva Dhanurasana.
No one seemed to have any trouble with the concept.
So assigned Step 1 and 2 of Sequencing Homework.

Sung Happy Birthday to Winifred.
OM