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








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