Tuning Workshop

9 Peeps

2 Brand New

2 Who do not come very often

I did not prepare for this workshop.  I knew I wanted to focus on grounding in the hips and opening the heart, but I wanted to tune into creating that possibility with intention and not so much doing.   I did think we might move to drop overs.  But I had not created the energetic to allow this to happen and out of the 9 peeps, only 3 or 4 would have been up for it.  I focused more on the energetic of sitting meditation.

Supportive Heart Opener over Bolster

Attention to breath in heart chakra, manipura and lower belly.

Easy Cross Legged Sit

Attention to simply relaxing the Hip Joints

Both Sides

Transition onto Backs and Explore Hip Rotation

Roll back up to sitting

Forward Fold and Side Bend

Transition onto All Fours

Plank

Dog

Vinyasa 1

Dog

Plank

Sphinx with Wise Guy Neck Work

Windshield

Rocket Cat

Plank

Dog

Isometric and Side Lunge Play

Repeat Vinaysa 1

Repeat ISLP other side

Vinaysa 2

Dog

Rounded Plank

Roll into Cobra

Windshield Wiper

Rocket Cat

Plank

Dog

Transition Forward

Uttanasana

Roll up to Standing

Tadasana

Ujayyi

YAM HAM OM

Sequence 1

Sun to 

Lunge

Warrior 1 Dance to Warrior 1

(there were 4 new peeps in class and they did not have the practice finding their own way, so we came back forward to discuss)

Lunge

Uttanasana

Complete Sun to Tadasana

(look at warrior 1 and ideas)

Repeat Sequence 1

Sequence 2

Sun to 

Lunge

Warrior 1 Dance to Warrior 1

Twisting Lunge

Hammock

Deep Low Hip Opener

3 Legged Dog

Repeat Vinyasa 2

Uttanasana

Complete Sun to Tadasana

Repeat Sequence 2

Repeat Vinyasa 2 but Land on Belly and Rest

Reclining Buddha with Thigh Stretch 

3 Bow Poses

(Nick asked a good question about point vs flex foot, we experimented a little bit)

Childs Pose

Dog Pose

Pigeon Drop Over Sequence

3 Legged Dog with Hip Opener

Pigeon with Thigh Stretch Play

Pigeon

3 Legged Dog

Revolved Dog

Repeat Vinyasa 2

Repeat PDOS

Childs Pose

Vajrasana Meditation

Camel Pose from Vajrasana on Block x 3

Rest in Childs Pose

Baddha Konasana Play

Janu Sirsasana Play

Seated Meditation, 15 minutes

Savasana

Sit

SWG Sunday 10:00am

15 Peeps

1 New Drop In

I was late today, about 2 minutes late.

Everyone was sitting and waiting, so we started like that.

Sit.  About 5 minutes

Sacrum Play

Forward Fold

Side Bend

Switch Legs and Repeat Other Side

Standing Forward Fold

Roll up to Standing

Shoulder Shrugs

Spring Training Stretch

3 Shoulder Openers with Strap

Tadasana

Ujayyi Pranayama

1/4 Salutes

2 Rounds Lunge Salutes with Hamstring Work

Tadasana Attention 

Palm Prana Ping pong

Leg Line Awareness

Warrior 2 Dance Sequence

Warrior 2 Dance Both Sides

PP Variation

Roll up to Standing

Tadasana

Repeat Warrior 2 Dance Sequence with Hold

(attention to feeling the movements within the stillness)

Little Tree Play

Uttanasana

Tree

Tadasana

Uttanasana

Squat

Transition to Backs

Windshield Wiper

Bridge Pose

Knees to chest

Easy Spinal Twist

Knees to Chest

Happy Baby Pose

Savasana

SWG Saturday 10:45am

8 peeps

Request: Shoulders

Sit

Easy Cross Legged Sacrum Play

Forward Fold

Chest Press

(Switch Legs and Repeat Other Side)

Standing Forward Fold

Roll up to Standing

Shoulder Shrugs

Wall Work

Splat

Right Angle

Uttanasana

Roll up to Standing

Tadasana

Shoulder Stretch Both Sides @ Wall

Splat

Right Angle

Uttanasana

Roll up to Standing

Tadasana

Wall Lunge

Right Angle

Warrior 3 with Wall

Right Angle

Uttanasana

Roll up to Standing

(Repeat Other Side)

Tadasana

Shoulder Rotation Understanding

Spring Training Stretch

Strap Rotation Work

Strap Trap. Work

Shoulder Shrugs

Cactus Heart Opener @ Wall

Uttanasana @ Wall

(Repeat)

Tadasana

Forward Fold

Squat

Transition onto Backs

Knee to Chest Play with Resistance

Eye of the Needle Play with Hip Rotation Understanding

Half Happy Baby

Rock the Baby

Half Happy Baby

Rest 

Repeat Other Side

Bridge Pose x 2

Easy Spinal Twist

Knees to Chest

Savasana

Soft Vinyasa, Saturday 9am

18 Peeps

Such a sweet and easy energy today.  Felt fun and delightful.  The talk riffed off my last 2 days with Martha Ringer.  Wrote about that here.  The idea of organization as death.

Sit.

Opening

Easy Cross Legged Sacrum Play

Forward Fold

Side Bend

Switch Legs and Repeat Other Side

Transition All Fours

Plank

Dog

Vinasya 1

Dog

Plank

Sphinx with Neck Work

Windshield Wiper

Rocket Cat

Plank

Dog

Hamstring Lunge Sequence 1 with inner and outer line play in lunge

repeat Vinaysa 1

Repeat HLS Other Side

Vinaysa 2

Dog

Roll to Rounded Plank

Roll to Cobra

Windshield Wiper

Rocket Cat

Plank

Dog

Uttanasana

Roll to Standing

Uddiyana Bandha Play

Heart Prana with Ujayyi

Heart Hand Extension Play

Heart Hand Prana

Ujayyi Breath

Tadasana

YAM HAM OM

Standing Sequence

Sun to

Lunge

Warrior 1 Dance to Warrior 1

Twisting Lunge

Hammock Pose

Warrior 2 Dance

Lunge

Repeat Vinyasa 2

Uttanasana

Complete Sun to Tadasana

Repeat Standing Sequence Other Side

Vinaysa 3

Dog

Roll to Updog

Roll to Down Dog

Side Plank Sequence

with Vinaysa 3 b/w Sides

Repeat Vinyasa 3

Uttanasana

Malasana

Mouse Pose

Uttanasna

Complete Sun to Tadasana

Inverted Sirsasana Play

Sun to Dog

Childs

Sirsasana Prep

5 minutes on own

either Sirsasana or Variation thereof...

i offered individual help

i did not give much instruction in this direction today, but rather left it up to peeps

Childs Pose

Vajrasana Meditation

Half Lord of the Fishes

Cow Face Pose

(Switch Legs and Repeat Other Side)

Favorite Forward Fold

Savasana

Sit

Yoga Basics 5:15pm Wednesday

10 peeps

opening

Supine Baddha Konasana over a Bolster

Breath Awareness to Heart Center, Manipura, Lower Belly

Roll up to Sitting

Easy Cross Legged Seat

Sacrum Play

Forward Fold

Side Bend

Switch Legs and Repeat Other Side

Standing Forward Fold

Roll up to Standing

Tadasana

Ujayyi Breath

1/4 Salutes

2 Rounds Lunge Salutes with Hamstring Stretch (and Hamstring Lesson)

Tadasana

(The group suddenly felt totally exhausted and pooped. So we went back to the earth).

Sun to Dog

Lower to Belly

Sphinx Pose with Neck Work x 2

Locust x 2

Rocket Cat

Childs Pose

Transition onto Backs

Eye of Needle Play

Happy Baby Play

Bridge Pose x 2

Transition to Sitting

Baddha Konasana Play

Marichyasana 3 Play

Paschimottanasna Play

Sit

Savasana

Sit

Sweet Vinyasa 8:30am Wednesday

11 Peeps

2 Drop In

Sit

Opening

Cross Legged Sacrum Play

Forward Fold

Side Bend

(Switch Legs and Repeat Other Side)

Transition All Fours

Plank

Dog

Vinyasa 1

Dog

Plank

Sphinx with Neck Work

Windshield Wiper

Rocket Cat

Plank

Dog

Hamstring Lunge Sequence

Repeat Vinyasa 1

Repeat Hamstring Lunge Sequence Other Side

Vinyasa 2

Dog

Roll into Cobra

Windshield Wiper

Rocket Cat

Plank

Dog

Uttanasana

Roll up to Standing

Shoulder Shrugs

Uddiyana Bandha Play x 3

Ujayyi Pranayama

Heart Hand Prana Extension

Heart Hand Prana Awareness

Yam

Ham

Om

Standing Sequence 1

Sun to

Lunge

Warrior 1 Dance to Warrior 1

Twisting Lunge

Hammock Pose

Warrior 2 Dance

Lunge

Repeat Vinyasa 2

Uttanasana

Complete Sun to 

Tadasana

Repeat Standing Sequence 1 Other Side

Vinaysa 3

Dog

Plank

Roll into Up Dog

Roll into Down Dog

Side Plank Sequence

with Vinyasa 3 Play intermixed

Uttanasasa

Complete Sun to Tadasana

Palm Prana Ping Pong

Seated Hip Opening Sequence

Sun to

Dog Pose

3 Legged Dog Opening

Pigeon Pose with Thigh Stretch

Pigeon

Half Lord of the Fishes with Slumpy Swami and Current Play

Cow Face

Repeat Vinyasa 3

Repeat Seated Hip Opening Sequence Other Side

Favorite Forward Fold

Seated Meditation

Savasana

Yoga Basics, 5:15pm Monday

11 Peeps

1 New

Cross Legged Sit

Sacrum Play

Forward Fold

Side Bend

(Switch Legs and Repeat Other Side)

Standing Forward Fold

Roll up to Standing

Tadasana

Ujayyi Breathing

1/4 Salutes

2 Rounds Lunge Salutes with Hamstring Play

Tadasana with Palm Prana Ping Pong

Lunge Salute Pattern with Standing Poses 1

Sun to 

Lunge

Blueprint Side Angle Pose

Triangle Pose

Side Triangle

Lunge

Dog

Step Forward and Repeat Sequence Other Side.

Uttansana

Complete Sun to Standing

Tadasana

Lunge Salute Pattern with Standing Poses 2

Sun to 

Lunge

Side Angle Blueprint

Triangle

Side Triangle

Side Angle Pose

Lunge

Dog

Step Forward and Repeat Other Side

Uttanasna

Complete Sun to Standing

Tadasana

Uttanasaa

Squat

Transition onto Backs

Knees to Chest

Windshield Wiper

Bridge Pose x 2

Knees to Chest

Roll up to sitting

Baddha Konasana Play

Marichyasana 3 Variation Play

Easy Forward Fold

Seated Meditation

Savasana

Sweet Vinyasa 8:30am Monday

11 Peeps

Sit

Sacrum Play

Forward Fold

Side Bend

(Switch Legs and Repeat Other Side)

Transition All Fours

Plank

Dog

Vinyasa 1

Dog

Plank

Sphinx with Neck Work

Windshield Wiper

Rocket Cat

Plank

Dog

Hamstring Lunge Sequence 

Repeat Vinaysa 1

Repeat Hamstring Lunge Sequence Other Side

Vinaysa 2

Dog

Roll into Cobra

Rocket Cat

Plank

Dog

Uttanasana

Roll to Standing

Tadasana

Ujayyi Pranayama

OM

Lunge Sequence 2

Sun to 

Lunge

Warrior 1

Twisting Lunge

Hammock Pose

Deep Hip Lunge

Vinyasa 3

3 Leg Dog

Revolved Dog

Dog

Roll into Cobra

Land

Bow Pose

Rocket Cat

Plank

Dog

Uttanasana

Complete Sun to Standing

Repeat Lunge Sequence 2 Other Side

Repeat Vinaysa 3 (Roll into Updog instead of Bow Pose)

Uttanasana

Complete Sun to Standing

Tadasana

Palm Prana Ping Pong

Dancer's Pose Sequence

Dancer's Pose

Knee To Chest

Conversational Hip Opener

Roll to Standing

Repeat Other Side and then Again.

Sun to Dog

Roll into Updog

Roll into Down Dog

Child's Pose

Vajrasana Meditation

Half Lord of the Fishes

Cow Face

Switch Legs and Repeat Other Side

Paschimottanasa

Plow or Happy Baby

Knees to Ears Pose

Roll out to Supine

Uttana Padasana

knees to chest

freeform

Savasana

SWG Sunday 10:00am

20 peeps

2 new Drop Ins

On Sundays we have been playing with linking the poses more.  Opening the front channels with Lunge Salutes, inner and outer leg lines with Warrior 2 Dance Sequence and then tasting lunge salute patterns to Standing poses.  All along tending to the alignment cues of Tadasana throughout.

Sit

Easy Cross Legged Seat

Sacrum Play

Forward Fold

Side Bend

Switch Legs and Repeat Other Side

Transition All Fours

Plank

Down Dog

Uttanasana

Roll up to Standing

Tadasana

Ujayyi Pranayama

OM

1/4 Salutes

2 Rounds Lunge Salutes with Hamstring Stretching

Tadasana

Warrior 2 Dance Sequence 1

Warrior 2 Dance Both Sides

PP variation

Roll up 

Tadasana

Tadasana with Palm Prana Ping Pong

Warrior 2 Dance Sequence 2

Warrior 2 Dance with Hold

Transition to Lunge

Uttanasana

Complete Sun to Standing

Repeat Warrior 2 Dance Sequence Other Side

Lunge Pattern to Triangle

Sun to 

Lunge

Side Angle Blueprint

Triangle

Side Triangle

Lunge

Downward Facing Dog

Lunge with Same Leg

Uttanasana

Complete Sun to Standing

Repeat Lunge Pattern Other Side

Tadasana

Little Tree Both Sides

Uttanasana

Big Tree Both Sides

Tadasana

Uttanasana

Malasana

Transition onto Backs

Knees to Chest

Windshield Wiper

Bridge Pose x 2

Knees to Chest

Easy Spinal Twist Both Sides

Knees to Chest or Happy Baby

Constructive Rest Pose

Savasana

Sit

SWG Saturday 10:45am

14 Peeps

2 New Drop In

Opening

Supine Back Awareness

Apanasana

Hamstring Stretch with Strap

Rest and Repeat Other Side

Transition to a Cross Legged Seat

Sacrum Awareness

Forward Fold

(Switch Legs and Repeat Other Side)

Uttanasana

Roll up to Standing

Tadasana

Ujayyi Breath

1/4 Salutes

2 Rounds Easy Lunge Salutes

Tadasana

Warrior 2 Dance Sequence

Warrior 2 Dance

Prasarita Padottanasana Variation

Roll to Standing

Tadasana

Palm Prana Ping Pong Awareness

Repeat Warrior 2 Dance Sequence with longer Hold in Warrior 2 and emphasis on being it from the Subtle Body.

Little Tree Both Sides

Uttanasana

Tree Pose Both Side

Tadasana

Uttanasana

Malasana

Transition to Earth and onto backs

Knees to Chest

Windshield Wiper

Bridge Pose x 2

Abdominals

Easy Spinal Twist 

Knees to Chest

Happy Baby

Savasana

Sit

Soft Vinyasa, Saturday 9am

24 peeps

My knee is hurting.  (See Ma Granthi Blog for details).  Most of what we do is hard to do if you knee is funky.  So that was cool to see.

Similar theme as lately.

Sit

Opening

Easy Cross Legged Sacrum Play

Forward Fold

Side Bend

Switch Legs and Repeat Other Side

Transition All Fours

Plank

Dog

Vinyasa 1

Dog

Plank

Sphinx with Neck Work

Windshield Wiper

Rocket Cat

Plank

Dog

Lunge Sequence 1

Leg Extension Stretch

Isometric Lunge Work

Hamstring Stretch with Tailbone Awareness and Hip Rotation Awareness

Lunge

Repeat Vinyasa 1

Repeat Lunge Sequence 1 Other Side

Vinyasa 2

Dog

Rounded Plank

Cobra

Windshield Wiper

Rocket Cat

Plank

Dog

Uttanasana

Roll up Standing

Shoulder Shrugs

Uddiyana Bandha Play

Heart Prana

Ujayyi Breath

Heart Arm Prana Extension

Heart Hand Prana

Tadasana

Current Awareness

Yam

Ham

Om

Lunge Sequence 2

Sun to 

Lunge

Warrior 1 Dance

Twisting Lunge

Hammock

Deep Hip Opener

Vinaysa 3

3 Legged Dog

Revolved Dog

Dog

Roll into Updog

Roll into Downdog

(Demo and Repeat the Rolling)

Uttanasana

Complete Sun to Tadasana

Repeat Lunge Sequence 2 Other Side

Repeat Vinyasa 3

Side Plank Sequence

Plank

Side Plank

Down Dog

Side Plank Other Side

Down Dog

Repeat Vinyasa 3

Uttanasana

Malasana

Mouse Pose

Uttanasana

Complete Sun to Tadasana

Tree Pose Variation with Arms Extended From Heart

Both Sides

Tadasana

Sun to Downward Facing Dog

Toe Torture and Watch

(Side Plank with Tree Leg Demo)

Down Dog

Plank

Side Plank Play

Plank

Down Dog

Side Plank Play Other Side

Down Dog

Repeat Vinyasa 3

Childs Pose

Vajrasana Meditation

Half Lord of Fishes

Cow Face

(Switch Legs and Repeat Other Side)

Favorite Forward Fold

Savasana

Sit

Sweet Vinyasa 9:00am Thursday

13 Peeps

Subbing for Uschi

Riffed off the sequence that was born on Tuesday.

Theme: Mindfulness Theme.  Cleaning Lady Exercise Story.  How you perceive your yoga practice is what you get.

Sit

Sukhasana Sacrum Play

Forward Fold

Side Bend

Switch Legs and Repeat Other Side

Trans to all Fours

Plank

Dog

Vinaysa 1

Dog

Plank

Sphinx with Neck Work

Windshield Wiper

Rocket Cat

Plank

Dog

Lunge Sequence 1

Isometric Lunge

Hamstring Stretch with Tailbone Play and Hip Rotation

Lunge

Repeat Vinyasa 1

Repeat Lunge Sequence 1

Vinaysa 2

Dog

Roll into Cobra

Windshield Wiper

Rocket Cat

Plank

Dog

Uttanasana

Roll to Standing

3 Rounds Uddiyana Bandha

Heart Prana Hand Connection

Tadasana

YAM

HAM

OM

Lunge Sequence 2

Sun to 

Lunge

Warrior 1

Twisting Lunge

Hammock Pose

Deep Hip Lunge

Vinyasa 3

3 Legged Dog

Dog

Roll into Updog

Down Dog

Leg Lift Extension

Repeat Lunge Sequence 2 Other Side

Repeat Vinaysa 3

Uttanasana

Malasana

Mouse Pose

Uttanasana

Tadasana

Hand Prana Movement Awareness

Lunge Sequence 3

Sun to Lunge

Warrior 1

Twisting Lunge

Down Dog

Plank

Side Plank Pose

Plank

Dog

Vinyasa 4

Down Dog

Up Dog

Down Dog

Repeat Lunge Sequence 3

Repeat Vinyasa 4

Side Plank Tree Variation Play on Both Sides

Repeat Vinaysa 4

Childs Pose

Virasana

Ustrasana x2

Childs Pose

Half Lord of the Fishes

Cow Face

(Switch Legs and Repeat Other Side)

Favorite Forward Fold

Savasana

Yoga Basics 5:15pm Wednesday

13 Peeps

The usual regulars.

Supine Heart Opener Over Bolster

Attention to Breath @ Heart Center, Solar Plexus and Sacral Chakra

Transition to Side and Sitting

Easy Sukhasana

Sacrum Play

(Introduced concept of keeping essence of tailbone under as pelvis draws forward...)

Forward Fold

Side Bend

Switch Legs and Repeat Other Side

Release Legs

Uttanasana

Roll up to Standing

Shoulder Shrugs

Tadasana

Ujayyi Breathing

Yam

Ham

OM

1/4 Salutes

2 Rounds Easy Lunge Salutes

Tadasana

Warrior 2 Dance  Sequence

Warrior 2 Dance

PP Variation

Roll up

Tadsasana

Hand Prana Ping Pong

Repeat Warrior 2 Dance Sequence with Longer Hold

Tadasana

Tree Pose

(3 Options of Little Tree, Foot on Shin or Thigh or Standing on Block)

Tadasana

Uttanasna

Down Dog

Toe Torture

Side Plank Variation 

Childs

Repeat Side Plank Variation Other Side

Childs

Transition onto Backs

Windshield Wiper Play

Bridge x 2

Knees to Chest

Easy Spinal Twist

Knees to Chest/Happy Baby

Savasana

Sit

Privates

I am getting to learn that there is very little to do.  The magic of Yoga continues to overwhelm and amaze me.  And as long as I am willing to align and show up, everything happens that needs to.

Most people show up at a yoga private wanting something to do.  They want a fix for their hip pain, or a routine to lose weight or some breathing exercises that will help them sleep.  And if this level of interaction is what is appropriate then we can hold the space together and develop just that.  But very quickly, if allowed,  without even trying, the simple act of being present with each other reveals the deeper holding and allows the release to take place.

The last several sessions 1:1 I have had have totally humbled me.  The being that shows up is me. Their holding patterns around early hurt are exactly the same as mine.  Their defensive mechanism and the physical manifestation of that protection are exactly what I am discovering right now.  And they are so far beyond me in that they have been willing to cry, to open and to relax.  I seem to still be waiting for the opportunity.

  

Sweet Vinyasa 8:30am Wednesday

18 Peeps

3 Drop In

Riffed off yesterday's sequence.

Sit

Easy Cross Leg Sacrum Play

Forward Fold

Side Bend

Switch Legs and Repeat Other Side

Trans on to All Fours

Plank

Dog

Vinyasa 1

Plank

Sphinx with Neck Work

Rocket Cat

Plank

Dog

Lunge Sequence 1

Leg Lift Extension

Isometric Low Lunge

Hamstring Stretch Geek Out

(Tailbone/Pelvis Awareness)

Lunge

Repeat Vinaysa 1

Repeat Lunge Sequence 1 Other Side

Vinaysa 2

Dog

Roll into Cobra

Windshield Wiper

Rocket Cat

Plank

Dog

Uttanasana

Roll up to Standing

Uddiyana Bandha Play

Heart Prana Arm Extension

Hand Prana Awareness

Tadasana

Ujayyi Breath

Yam

Ham

OM

Lunge Sequence 2

Sun to 

Lunge

Warrior 1 Dance

Twisting Lunge

Hammock Pose

Deep Low Lunge

Vinaysa 3

3 Legged Dog Opening

Dog

Roll into Updog

Roll into Down Dog

Leg Lift Extension and

Repeat Lunge Sequence 2 Other Side

Repeat Vinyasa 3

Uttanasana

Complete Sun to Tadasana

Standing Side Plank

Standing Side Plank with Tree Leg

Lunge Sequence 3

Sun to 

Lunge

Warrior 1 Dance

Twisting Lunge

Down Dog

Plank

Side Plank with Same arm down as in Twisting Lunge

Plank

Dog

Vinyasa 4

Dog

Updog

Downdog

Leg Lift Extension

Repeat Lunge Sequence Other Side

Repeat Vinaysa 4

Child's Pose

Toe Torture to Watch Demo of Side Plank with Tree Leg

(Option to do an Eye of the Needle Shoulder Opener Instead)

Side Plank Sequence

Down Dog

Plank

Side Plank with Tree Leg

Plank

Repeat Vinyasa 4

Repeat Side Plank Sequence Other Side

Repeat Vinyasa 4

Rest Childs

Vajrasana Meditation

Half Lord of the Fishes Pose with Slumpy Swami Action

Cow Face

Switch Legs and Repeat Other Side

Favorite Forward Fold

Savasana

Sit

Sweet Vinyasa 9:00am Tuesday

5 Peeps

All Bendy ladies.

So we kicked it up a little more than i usually offer.

Fun.

Asked for requests.

Got "hamstrings", neck and shoulders, and heart openers.

Sit

Cross Legged Seat with Sacrum play

Forward FOld

Side Bend

Switch Legs and Repeat Other side

Transition to All Fours

Plank

Dog

(hamstring play)

Vinyasa 1

Plank

Sphinx with Neck Work and Heart Extension

Rocket Cat

Plank

Dog

Sequence 1

Leg Lift Extension  to Lunge

Isometric Lunge

Hamstring Stretch with Tailbone and Hip Rotation Exploration

Lunge

Dog

Repeat Vinyasa 1

Repeat Sequence 1 Other Side

Vinaysa 2

Dog

Rounded Plank

Roll to Cobra

Windshield Wiper

Rocket Cat

Plank

Dog

Uttanasana

Roll up to Standing

Uddiyana Bandha Play with Kriya Stage 1

Ujayyi Breath and Heart Prana Awareness with Arm Extension

Tadasana

Yam

Ham

Om

Sequence 2

Sun to Lunge

Warrior 1 (Dance and Settling, emphasis on lines and relaxing)

Twisting Lunge

Hammock Pose

Deep Hip Opener

Vinyasa 3

3 Legged Dog

Revolved Dog

Dog

Roll to Updog

Dog

Leg Lift Extension to Other Side

Repeat Sequence 2 on Other Side

Repeat Vinaysa 3

Side Plank Sequence

Repeat Vinaysa 2

Uttanasana

Malasana

Mouse Pose

Uttanasana

Complete Sun to Tadasana

Catch the Current

Attention to the Prana in the Palms

Sequence 3

Sun to 

Lunge

Side Angle Prep

Triangle

Side Triangle

Open Triangle

Wrapped Triangle

Wrapped Side Angle Pose

Release to Hip Lunge

Vinyasa 4

Down Dog

Roll to Cobra

Dhanurasana

Rocket Cat

Plank

Dog

Leg Lift Extension to Other Side
Repeat Sequence 3 on Other Side

Repeat Vinaysa 4

Childs Pose

Vajrasana Meditation

Half lord of the Fishes Pose

Cow Face Pose

Switch Legs and Repeat Other Side

Favorite Forward Fold

Savasana

Yoga Basics, 5:15pm Monday

10 Peeps

1 Drop in

Rowdy divergent bunch tonight.

Supported Heart Opener over Bolster with Breath Awareness to 

- Heart

- Mid Belly

- Lower Belly

Transition to Cross Legged Sit

Sacrum Play

Forward Fold

Side Stretch 

(Switch Legs and Repeat)

Slumpy Dandasana

Chest Press Dandasana

Uttanasana

Roll up to Standing

Tadasana

Ujayyi Breath

OM 

Break down of A-U-M and play with 1/4 salutes

2 Rounds Easy Lunge Salutes

Tadasana with attention to prana in the palms

Warrior 2 Dance Sequence 2x

Tadasana

Tree Pose Both Sides

Uttanasana

Squat

Transition onto Backs

Windshield Wiper

Bridge Pose 2x

Knees to Chest

Easy Spinal Twist

Legs up the Wall 

Option to Stay or Push Away for Savasana

Sweet Vinyasa 8:30am Monday

12 Peeps

1 Drop In

Sit.

Opening

Easy Cross Legged Seat

Sacrum Play

Forward Fold

Side Bend

Switch Legs and Repeat

Transistion onto All Fours

Plank 

Dog

Uttanasana

Roll to Standing

Uddiyana Bandha and Stage 1 Nauli Kriya Play

Heart Hand Prana Connection

Tadasana

Ujjayi Pranayama

OM

Sequence 1

Sun to 

Twisting Lunge

Hammock

Horse with "Twist and Dip"

Warrior 2 Dance

Lunge

Vinyasa 1

Dog

Rounded Plank

Cobra

Windshield Wiper

Rocket Cat

Plank

Dog

Leg Lift Extension Stretch and

Repeat Sequence 1 on Other Side

Repeat Vinyasa 1

Side Plank Sequence

Vinaysa 2

Dog

Updog

Downdog

Uttanasana

Roll up to Standing

Tadasana

Sequence 2

Sun to 

Lunge

Side Angle Prep

Triangle

Side Triangle

Wrapped Triangle

Wrapped Side Angle Pose

Deep Hip Opener

Pigeon

Vinyasa 3

3 Legged Dog

Revolved Dog

Down Dog

Updog

Down Dog

Leg Lift Extension Stretch

Repeat Sequence Other Side

Repeat Vinyasa 3

Uttanasana

Complete Sun to Tadsasana

Standing Sirsasana Prep

Sun to Dog

Headstand Prep

Headstand Play

Childs Pose

Vajrasana Sit

Transition onto backs

Bridge Pose

Bridge Pose to Viparitta Karni

Plow

Karni Pindasana

Roll out to Supine.

Fish Pose Variation

Knees to Chest

Roll up to Sitting

Favorite Seated Forward Fold

Sit.

Savasana

Arturo Peal: Touching the Heart Day 3

We started with a practice.

Meridian Massage

Arturo guided us first through touch, then sensing the subtle layers of each of the meridians guiding us towards a self Meridian Massage.

1/2 Sun Salutes

Horse Stance with Chi Gathering

Side Line Restorative Stretch Both Side

Passive Heart Opener with Bolster horizontal under heart

Savasana

Gather with our heads towards each other in a tight circle

"I am Safe" Mantra

Laughter Yoga

Break

Aikido Stance Practice with Partners

The play here is to feel into a stance that grounds, allows you get bigger and go beyond what is coming at you.

Touching Partner Work

Playing with the Mantra "healing.healed"

Arturo told the story of Medical Monks that when working with a patient chant, "Already Healed, Already Whole, Already Well" around a being.

Yam Chanting to Close.

SWG Sunday 10:00am

18 Peeps

1 Drop in, Pregnant

Familiar sequence but with more emphasis on catching the current.

When appropriate I like to start to introduce more "flow" to the SWG group.

Latest Opening

Cross Legged Sit

Sacrum Play

Forward Fold

Side bend

Switch Legs and Repeat Other Side

Slumpy Dandasana

Chest Press Dandasana

Transition All Fours

Plank

Dog

Uttanasana

Roll up to Standing

Shoulder Shrugs

Tadasana

Ujayyi Pranayama

3 Rounds OM

1/4 Salutes

2 Rounds Easy Lunge Salute Pattern

Standing Poses

Warrior Dance Sequence

Tadasana

Warrior Dance to Lunge Sequence

Lunge Pattern with 

Lunge

Side Angle Prep

Triangle

Side Triangle

Lunge

Dog

Lunge

Uttanasana

Tadasana

Repeat Lunge Pattern Other Side

Tadasana

Little Tree

Tree

Uttanasana

Squat

Transition onto Backs

Windshield Wiper

Bridge x 2

Abdominals

Easy Spinal Twist

Knees to Chest

Savasana

Arturo Peal: Touching the Heart Day 2

Opening

Arturo took questions and offered talks from there.

Beginning questions focused around how to use the safe touch principle in big group glasses and massage and yoga clients.

A asked a really good question about feeling anxious around receiving touch.  She really allowed herself to be vulnerable in sharing her nervousness about pleasing the other person in her ability to relax.  This question hit me in the guts as it is right in line with what I have been noticing in myself.

Arturo used the question to talk about the Evolution of Developmental Psychology and how it is only recently in the development of the Human Being that we are being asked to be in contact with so many people.

This riffed off towards the irony of trying to protect ourselves which creates stress but "feels" safer.

Exercise 1

Dancing.  Because J was there and she majored in Dance in College, this resulted in a lot of great sharing around our culture and the lack of one dance, or accepted container to allow for touch.  I have a lot of mixed feelings about this but it was not the place to share as J and others seemed so strong in their opinions and I have lots of outlets to express mine.

Break @ 3 for 10 minutes.

Exercise 2

Partner Touch Exercise.

The play was to begin the touch way above the "physical body" and start to sense the may koshas and layers.  Eventually allowing the hands to rest on the body and the awareness to go all the way to the center of the bone.  Very cool exercise, one of my favorite.  Also this is the work that let me stop adjusting people in yoga postures.

Legs up the Wall

Legs Supported in BK with Self Touch to Heart

OM

Namaste

SWG, Saturday 10:45am

14 Peeps

1 Drop in

Opening

Start Supine

Low Back and Breath Awareness

Apanasana

Hand to Toe Pose with Strap

Transition to sitting

Easy Cross Leg Position

Sacrum Awareness

Forward Fold

Easy Side Bend

Switch Legs and Repeat Other side

Standing Forward Fold

Roll up to Standing

Tadasana

Ujayyi Breathing

1/4 Salutes

Lunge Salute Pattern 1

2 Rounds Lunge Salute with Dog

Tadasana

Balance Play

Little Tree

Uttanasana

Tree

Tadasana

Uttanasana

Squat

Transition onto Backs

Windshield Wiper

Bridge Pose x 2

Abdominals x 2

Easy Spinal Twist

Knees to Chest

Savasana

Soft Vinyasa, Saturday 9am

14 Peeps

Felt so easy and loose this morning.  The group felt so at home and easy.   The Talk spoke towards the Target theme.  Emphasis on catching the current of the gracious channel.

Sit with very little instruction.

(I realized being guided last night by Arturo that I get annoyed when I am over guided in meditation, so I need to take my own feedback).

Easy Cross Legged Sit

Sacrum Awareness

Forward Fold

Easy Side Bend

Switch Legs and Repeat Other Side

Slumpy Dandasana

Chest Press Dandasana

Transition to All Fours

Plank

Dog

Uttanasana

Roll up to Standing

Shoulder Shrugs

Uddiyana Bandha Play with Sacrum Work

Ujayyi Breath 

Heart Hand Connection

OM

Sequence 1

Sun to 

Lunge

Twisting Lunge

Hammock

Warrior 2 Dance

Lunge

Vinyasa 1

Dog

Rounded Plank

Cobra

Windshield Wiper

Rocket Cat

Plank

Dog

Leg Lift to Other Side

Repeat Sequence 1 other Side

Repeat Vinyasa

Side Plank Sequence on Both Sides

Vinyasa 2

Dog

Updog

Dog

Dog

Uttanasana

Malasana Play

Mouse Pose

Squat

Uttanasana

Complete Sun to Standing

Tadasana

Bow n Arrow Sequence

Tadasana 

Bow and Arrow arm Action

Extended Tadasana with Hands Interlaced

Hands interlaced behind back forward fold

Roll up 

Tadasana

(repeat other side, switching top knuckle in interlace)

Sequence 2

Sun to 

Lunge

Warrior 1

Twisting Triangle with Bow n Arrow Arms

Pyramid Variation

Lunge

Vinyasa 2

Leg lift from Dog

Repeat Sequence 2 Other Side

Vinyasa 2

Child's Pose

Vajrasana Meditation

Half Lord of the Fishes Twist

Cow Face

Switch Sides and Repeat

Favorite Seated Forward Fold

Sit

Savasana

Arturo Peal: Touching the Heart Night 1

16 Peeps

Lots of Lulu Family came from near and far.  So great feeling coming to studio tonight.

Meditation.  

Arturo Guided us to a really settled still place.  About 20 minutes or so.

Intention of the Workshop.

Arturo shared about the unconscious patterns of touch and how we pass them on from generation to generation.  The workshop is about becoming more conscious and present with touching and being touched.

Safe Touch Protocol Touch and Practice.

Arturo demoed Safe Touch.

We partnered up 2 different times.

Restorative Yoga Practice

Supine.  Noticing the "body Print" on the Ground.

Slow deliberate Windshield Wiper for like 15 minutes

(Feldenkreis Olympics)

Supported Pigeon both Sides

(emphasis on supporting the heart)

8 minutes each side 

Supine Baddha Konasana

15 minutes

Supine Fetal Savasana with Bolster Supporting

Move around and come to Meditation

End

Sweet Vinyasa 9:00am Thursday

I subbed for Uschi

8 Peeps.

2 Drop Ins.

Same theme as lately, but today felt super dialed in with the meditation aspect.  It seems that the guidance is leading us towards that spontaneous swimming in the current and it seems like we are all catching it.

Sit

Cross Legged Seat to Chest Press Dandasana Opening

All Fours

Plank

Dog

Uttanasana

Roll up Tadasana

Uddiyana Bandha with Sacrum Play

Ujayyi Breath

Heart Arm Hand Prana Extension

Tadasana

Sequence 1

Sun to 

Twisting Lunge

Hammock Pose

Warrior 2 Dance

Lunge

Vinaysa 1

Dog

Rounded Plank

Cobra

Windshield Wiper

Rocket Cat

Plank

Dog

Other Side Leg Lift Extension

Repeat Sequence Other Side

Repeat Vinyasa 1

Vinyasa 2

Dog

Plank

Side Plank

Dog

Plank

Side Plank

Dog

Vinyasa 3

Dog

Roll into Updog

Roll back Down Dog

Float Forward

Uttanasana

Complete Sun to Tadasana

Bow n Arrow Action Sequence

Sequence 2

Sun to 

Lunge

Warrior 1

Twisting Triangle 

Pyramid

Lunge

Vinyasa 3

Dog

Roll into Updog

Roll into Downdog

Leg lift to Other Side

Repeat Sequence on Other side

Repeat Vinaysa 3

Rest in Child's Pose

Vajrasana Meditation

Half Lord of Fishes Pose

Cow Face Pose

Switch Legs and Repeat Other Side

Forward Fold of Choice

Sit

Savasana