Sunday, August 31, 2008

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


Saturday, August 30, 2008

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




Wednesday, August 27, 2008

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

Monday, August 25, 2008

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


Sunday, August 24, 2008

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


Saturday, August 23, 2008

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



Thursday, August 21, 2008

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



Wednesday, August 20, 2008

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



Tuesday, August 19, 2008

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


Monday, August 18, 2008

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








Sunday, August 17, 2008

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



Saturday, August 16, 2008

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






Friday, August 15, 2008

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