Sunday, August 3, 2008

Stiff White Guys, Sunday @ 10

16 Peeps
2 New

Everyone was sitting upright, so we started like that.  

Cross Legged Sit.
Sacrum Work, easy Forward Fold
Switch legs and Repeat.

Slumpy Dandasana
Chest Press Dandasana

(About here I got the hit to focus on the balance between effort and ease and how to access the subtle lines of energy.  I probably over emphasized it and did not teach enough of a rounded practice, but I think the teaching was clear).

Transition to All Fours
Plank
Down Dog

Uttanasana
Roll to Standing

Shoulder Shrugs
Side Waist Stretch and Effort/Ease Understanding 
Easy Standing Forward Fol
Roll up to Standing

Repeat Side Waist Stretch taking it a little farther playing with Effort/Ease
Easy Standing Forward Fold
Roll up to Standing

Strap Work for Shoulders Sequence

Tadasana
Ujayyi Pranayama
1/4 Salutes
2 Rounds Easy Lunge Salutes
Tadasana 
(using Tadasana to get that lengthening play)

Standing Sequence 1
Warrior 2 Dance Both Sides
PP Variation
Tadasana

Standing Sequence 2
Warrior 2 Dance with Hold 
Lunge
Step Forward Uttanasana
Tadasana

Repeat Other Side

Standing Sequence 3
(designed to connect side waist work, lunge salutes and standing pose work)
Sun to 
Lunge
Side Angle Blueprint
Triangle
Side Triangle
Lunge
Step Forward Uttanasana
Tadasana

Repeat Other Side

Easy Forward Fold
Squat
Transition onto Backs

Eye of the Needle Play
Hand to Big Toe Pose with Strap
Repeat Other Side

Transition to Sitting

Baddha Konasana
Revolved Head to Knee Pose (essentially the "peak" pose, combining the side waist work with hip opening with sense of lengthening)

Transition onto Backs

Easy Spinal Twist
Back Release

Savasana


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