Sweet Vinyasa 8:30am Monday

20 peeps

3 Drop Ins

High energy.  Lots of great breathing.  Still messing around with Swamp Monster/Cactus.  Moved towards Bakasana and Sirsasana 2 Play.  A little rushed cuz did not get to it till we were 20 minutes from the end, but felt like a good rough draft.

Sit

Sukhasana

Sacrum Play

Forward Folds with Side Extension

Side Bend

(Switch Legs and Repeat Other Side)

Transition to All Fours

Plank

Dog

Easy Side Plank Sequence

Lunge Sequence 1

Low Lunge with Front Thigh Exploration

Hamstring Exploration

Lunge

Dog

(Repeat Other Side)

Vinyasa 1

Dog

Roll into Rounded Plank

Roll into Cobra

Rocket Cat

Plank

Dog

Uttanasana

Roll to Standing

Shoulder Rotation Play

Swamp Monster/Cactus Action

Wise Guy Sequence

Tadasana

Ujayyi 

YAM

Standing Sequence 1

Sun to 

Lunge

Swamp Monster Warrior

Cactus Warrior

Twisting Lunge

Vinyasa 1

Repeat Standing Sequence 1 Other Side

Vinyasa 1

Malasana

Bakasana

Uttanasana

Roll to Tadasana

HAM

Standing Sequence 2

Sun to Lunge

Swamp Warrior/Cactus Warrior

Parsvottanasana

Warrior 3

Standing Splits

Pigeon

3 Legged Dog

Revolved Dog

Vinyasa 2

Dog

Roll into Updog

Roll back to DownDog

Repeat Standing Sequence 2 Other Side

Vinaysa 2

Uttanasana

Malasana 

Bakasana

Uttanasana

Roll up to Tadasana

Cactus Action to Standing Sirasana 2

Shoulder Stretch

Malasana

Sirsasana 2 to Bakasana Play

(this was rushed.  might have been more conservative to drop into childs pose after last vinyasa and do a little camel..but this is what happened)

Childs Pose

Vajrasana Meditation

Half Lord of the Fishes Pose

Wide Baddha Konasana

Savasana

SWG Sunday 10:00am

19 Peeps

I was 2 minutes late.  Last night I woke up around 5am and wrote out my dreams then went back to sleep till 9!  Whoops.

Similar theme as yesterday.  Focus on breathe.  Using awareness to direct breath into different areas and  and lengthening through sound.  Heart Opening, Side waist opening, low back work and hips.

Opening

Supine over a bolster with attention to breathe.

Transition to a Seat.

Cross Legged Forward Fold

Side Bend

(Switch Legs and Repeat)

Transition to All Fours

Plank

Dog

Easy Side Plank Sequence

Dog

Uttanasana

Roll up to Standing

Shoulder Rotation Play

Swamp Monster/Cactus

Wise Guy Sequence

Tadasana

Ujayyi Breathing

1/4 Salutes

A-U-M Breakdown and Chanting

1/4 Salutes with AUM

2 Rounds of Easy Lunge Salutes with Hamstring Play

Tadasana

Sun to 

Dog

Plank

Transition to Belly

2 Rounds Sphinx with Emphasis on Breathing into different parts of Spine.

Rocket Cat and Childs Pose

2 Rounds Locust

Childs Pose

Transition onto Backs

Knees to Chest

Eye of the Needle Both Sides

Easy Spinal Twist

Knees to Chest

Savasana

SWG Saturday 10:45am

11 Peeps

Focus: Opening the breath.  With Stretching, Awareness, and Mantra we focus on lengthening and using the breath to create space.  

Opening

Supine on a Bolster with Breath Awareness at Heart Center, Mid Torso and Lower Belly.

Transition to a Seat.

Sacrum Play

Forward Fold

Chest Press

(Switch Legs and Repeat Other Side)

Transition to a Standing Forward Fold

Roll up to Standing

Shoulder Awareness

Shoulder Openers with Strap

Ujayyi Pranayama 

1/4 Salutes

A-U-M Play with the Sun Salutes

(to help breathe lengthen)

Transition to Wall

Splat

Right Angle

Uttanasana

Roll up to Tadasana

Wall Lunge 

Right Angle

Warrior 3 at Wall

Uttanasnaa

Roll up to Tadasana

(repeat Other Side)

Transition back to Front of the Mat

Tadasana

Sun to Downward Facing Dog

Plank

Lower to Earth

Windshield Wiper

Sphinx Play x 2

Rocket Cat

Plank

Dog

Plank

Lower to Earth

Locust with Arms Along Sides 2x

Childs Pose

Transition onto Backs

Eye of the Needle to Hamstring Stretch

(Both Side)

Easy Spinal Twist

Knees to Chest

Savasana with Bolster under Thighs

Soft Vinyasa, Saturday 9am

20 Peeps

Light open young energy today.  I got called out twice today.  Once for being in yoga journal and again cuz it's my birthday.  So the class sings happy birthday.  We focused on the swamp monster to cactus action.  Side waist opening, slinky lunges, warrior 1's, upward facing bow. Talk is along similar lines as usual.  The difficulty of self study and allowing all the shadows to be there for depth.

Sit

Sacrum Play

Forward Fold Sidelined

Side Bend

(switch legs and repeat other side)

Transition to All Fours

Plank

Dog (with side waist emphasis)

Easy Side Plank Sequence

Plank

Side Plank Variation

Cat/Cow

Plank

Dog

(Repeat on Other Side)

Lunge Sequence 1

Low Lunge with Side Exploration

Hamstring Stretch with Tailbone and Hip Rotation Awareness

Lunge

Dog

(Repeat Other Side)

Vinyasa 1

Roll into Rounded Plank

Roll into Cobra

Rest. Windshield Wiper.

Rocket Cat

Plank

Dog

Uttanasana

Roll to Standing

Shoulder Awareness

Swamp Monster/Cactus

Wise Guy Sequence

Tadasana

YAM

Standing Sequence 1

Sun to 

Lunge

Swamp Monster Warrior to Cactus Warrior

Twisting Lunge

Lunge

Vinaysa 1

Repeat Standing Sequence 1 Other Side

Repeat Vinyasa 1 but 

Transition to Rocket Cat

Dolphin Plank

Sphinx

Rocket Cat

Plank

Dog

(at this point i still thought we might make our way to sirsasana/bakasana play)

Uttanasana

Malasana

Bakasana

(I thought we would be doing it again, so i did not offer too much instruction, but instead was doing a litmus test for the mood of the group).

Malasana

Uttanasana

Roll up to Standing

Tadasana

HAM

Standing Sequence 2

Sun to 

Lunge

Swamp Warrior to Cactus Warrior

Parsvottanasana

Warrior 3 with Hands @ Heart

Standing Splits

Pigeon

3 Legged Dog

Revolved Dog

Dog

Vinaysa 2

Dog

Roll into UpDog

Roll into Downdog

Repeat Standing Sequence 2 Other Side

Vinyasa 2

Childs Pose

Vajrasana Meditation

(I hesitated here.  Felt like energy should be kept up a little longer even though we only had 15 more minutes.  Camel was an option but went towards Upward Facing Bow to keep the "cactus arm" theme).

Transition onto Backs.

Bridge

Upward Facing Bow

Rest Supine with Legs Crossed into Hips.

Roll up to Sitting

Paschimottanasana

Savasana

Sweet Vinyasa, Wenesday 8:30am

12 Peeps

Got the hit to be very specific about the anatomy of the inhale and exhale and get a little geeky.
Theme was to organize towards the alignment cues of upward facing bow pose. We got pressed for time and the end was a bit rushed.

Sit.

Sukhasana
Forward Fold to the Right
Roll up switch Legs and Repeat to the Left

Slumpy Dandasana
Chest Press Dandasana

Down Dog

Uttanasana
Roll up to Standing

Shoulder Awareness
Swamp Monster/Cactus
Wise Guy Sequence

Geek out on inner thigh/tailbone
Block between Thighs Work

1/2 Suns (5 Rounds)
Remove Block
Tadasana

Sequence 1
Sun to
Low Lunge
Geek out on Tailbone and Breastbone Relationship
Hamstring with geek out on pelvis, tailbone and hip rotation
Lunge

Vinyasa 1
Down Dog
Rounded Plank
Roll into Cobra
Windshield Wiper
Rocket Cat
Plank
Dog


Repeat Sequence 1 Other Side
Repeat Vinaysa 1

Uttanasana
Utkatasana
Tadasana

Sequence 2
Sun to
Lunge
Swamp Monster Warrior 1 to Cactus Warrior
Twisting Lunge

Vinyasa 2
Down Dog
Roll into Updog
Roll back into Down Dog

Repeat Sequence 2 Other Side

Repeat Vinaysa 2

Uttanasana
Utkatasana
Tadasana

Sequence 3
Sun to
Lunge
Swamp Warrior to Cactus Warrior
Parsvottanasana
Warrior 3 Variation
Standing Splits
Lunge
Pigeon
3 Legged Dog
Revolved Dog
Dog

Vinyasa 3

Repeat Sequence 3 Other Side

Vinaysa 3

Come to a seat
(I never suggest jump through to a seat, and it was chaos, so looks like something that needs to get worked on.)

Purovottanasa
Pachimottanasna

Roll Back onto Backs
Bridge pose to Upward Facing Bow Pose Stage 1
Rest
Upward Facing Bow Pose
Rest with Knees to Chest

Favorite Spinal Twist

Savasana

Sweet Vinyasa, Monday 8:30am

13 Peeps

Cloudy Socked in Monday Morning
I had been getting the hit to do breathe work over the bolsters since I woke up...so we did. That Opening informed the languaging for the rest of the practice. Focus on opening the back of the body with breath pre opening the front of the body for back bending. Peak is Ustrasana.

Supine Heart Opener over a Bolster
- Breath focus around heart Center
- Breath focus at diaphragm
- Breath focus below navel

Transition to Sukhasana
Sacrum Play
Forward Fold
Side Bend
(Switch Legs and repeat Other Side)

Transition to All Fours
Plank
Dog

Easy Side Plank Variation Sequence
Easy Side Plank Variation
Cat/Cow
Plank
Dog
Repeat Side Plank Variation Other Side
Cat/Cow
Plank
Dog

Low Lunge Sequence 1
Low Lunge with emphasis on relaxing, roll to outside and inside
Hamstring Stretch with Cat/Cow and Hip Rotation Play
Lunge
Dog

Repeat Low Lunge Sequence Other Side

Vinaysa 1
Dog
Roll into Rounded Plank
Roll into Cobra
Windshield Wiper
Rocket Cat
Plank
Dog

Uttanasana
Roll up to Standing

Shoulder Rotation Awareness
Wise Guy Sequence

Tadasana
Ujayyi Pranayama
YAM HAM OM

Standing Sequence 1
Sun to
Lunge
Warrior 1 Swamp Monster to Cactus
Twisting Lunge
Lunge

Repeat Vinyasa 1

Repeat Standing Sequence 1 Other Side

Vinyasa 2
Dog
Roll into Updog
Roll back to Dog

Uttanasana
Utkatasana
Tadasana

Standing Sequence 2
Sun to Lunge
Swamp Monster Warrior 1 to Cactus Warrior 1
Parsvottanasnaa
Warrior 3 with Hands @ Heart
Standing Splits
Pigeon
3 Legged Dog
Revolved Dog
Dog

Vinyasa 3

Repeat Standing Sequence 2 Other Side
Repeat Vinyasa 3

Childs Pose
Vajrasana Meditation

Rolling into Ustrasana 2x
Malasana
Uttanasna
Malasana

Slumpy Swami
Favorite Forward Fold

Savasana

SWG Sunday 10:00am

19 Peeps
5 New Drop Ins

I was wacked today. Still sick with allergies and tired from effort put forth at last night's fundraiser. Class was taught like a record on too slow a speed. To help the lull, there was soft jazz sax at the farmer's market during the practice.

A usual sequence focusing on opening the front body, understanding anatomy, awareness to central current and subtle energetics.

Sit.

Sukhasana with Sacrum Work
Forward Fold
Side Bend
(Switch Legs and Repeat Other Side)

Uttanasana
Roll up to Standing

Shoulder Awareness
Wise Guy Sequence

Tadasana
Ujayyi Pranayama

1/4 Salutes
2 Rounds Easy Lunge Salutes with Hamstring Work

Warrior 2 Dance Sequence
2 Rounds (One time with Lunge Transition)
Palm Prana Awarness

Little Tree
Uttanasana
Tree
Tadasana

Uttanansa
Squat

Transition onto Backs

Windshield Wiper
Bridge Pose x 2
Abdominals
Easy Spinal Twist

Savasana

SWG Saturday 10:45am

7 Peeps
One knee injury

Start Supine
Hamstring Stretch with Strap

Transition onto All Fours

Cat/Cow
Plank
Dog

Rest Childs Pose
and Repeat

Uttanasana
Roll up to Standing

Transition to the Wall
Pelvis and Tailbone Awareness
Splat
Right Angle
Uttanasana

Shoulder Opener @ Wall

Wall Lunge to
Warrior 3 @ Wall
Uttanasasna
Roll up to Standing

Repeat Wall Lunge Sequence

Shoulder Rotation Understanding
Wise Guy Sequence

Cactus @ Wall x 2
with Forward Folds in between

Down Dog @ Wall with "lobster claws"
x 2

Bridge @ Wall x 2
Legs up the Wall in between and After

Transition to a seat
Marichyasana C variation with tailbone and pelvis understanding

Baddha Konasana with Hip Understanding

Transition onto Backs

Eye of the Needle Play

Savasana

Soft Vinyasa Saturday 9am

9 Peeps
The Regulars.

Everyone is sniffling. So we laughed about that.

Sit.

The Latest Usual Opening

Transition onto All Fours
Plank
Dog

Easy Side Plank Variation Sequence

Uttanasana
Roll up to Standing

Shoulder Awareness
Swamp Monster/Catcus

Wise Guy Sequence

Tadasana
YAM HAM OM

Standing Sequence
Sun to
Lunge
Blueprint Side Angle Pose
Triangle
Side Traiangle to Standing
Prasarita Padottanasana C
Warrior 2 Dance
Warrior 2
Lunge

Vinyasa 1
Dog
Plank
Sphinx with Wise Guy
Windshield Wiper
Rocket Cat
Plank
Dog

Uttanasana
Roll up to Standing

Repeat Standing Sequence Other Side

Vinyasa 2
Roll into Cobra
Windshield Wiper
Rocket Cat
Plank
Dog

Uttanasana
Roll up to Standing
Tadasana

Transition to Wall
Pelvis and Tailbone Awareness
Splat
Right Angle
Uttanasana
Squat
Dandasana @ Wall

Half Handstand @ Wall
Individually and with partners
This pose brought up a lot of discussion, so while i had been anticipating moving towards handstand and wheel, the needs were too strong to move on.
I realize that this pose is so easy for me, I do not have that great an understanding of it. The discussion and questions showed me that I need to spend some more time with it.

Bridge @ Wall with toes against wall x 2
Legs up wall in between and after

Option to stay here or transition towards savasana

Sweet Vinyasa, Wenesday 8:30am

20 peeps
1 Drop In

Theme was alignmnet cues of tadasana combined with the actions of swamp monster and cactus and an understanding of tailbone to heart action in backbending. Peak pose is ustrasana, camel.

Sit

Opening
Sukhasana
Forward Fold
Side Bend
(Switch Legs and Repeat Other Side)

Transition on to All Fours
Plank
Dog

Easy Side Plank Variation Sequence

Uttanasana
Roll up to Standing

Shoulder Play
Swamp Monster and Cactus

Wise Guy Sequence

Tadasana
Ujayyi Pranayama
YAM HAM OM

Lunge Sequence 1
Sun to Lunge
Low Lunge
Isometric Lunge Work
Hamstring Stretch and Play
Lunge

Vinaysa 1
Dog
Plank
Sphinx with Neck Work
Windsheild Wiper
Rocket Cat
Plank
Dog

Repeat Lunge Sequence 1 on the Other Side

Vinyasa 2
Dog
ROll into ROunded PLank
Roll into Cobra
Windsheild Wiper
Rocket Cat
Plank
Dog

Uttanasana
Roll up to Tadasana

Standing Sequence 1
Sun to Lunge
Warrior 1 Swamp Monster to Warrior 1 Cactus
Parsvottanasana
Warrior 3 with hands at Heart
Standing Splits
Pigeon
3 Legged Dog
Revolved Dog
Dog

Repeat Vinyasa 2

Repeat Standing Sequence Other Side

Vinyasa 3
Dog
Roll inot Updog
Roll back into Down Dog

Childs Pose
Vajrasana Meditation

Camel Pose
Rolling into it from Vajrasana 2x

Squat
Uttanasana
Squat
Sit

Transition onto Backs
Knees to Chest

Abdominals
Spinal Twist

Freeform

Savasana

Sweet Vinyasa Monday 8:30am

21 Peeps

Such a sweet open group today. So nice to come to Lulu Bandha's and be met by such a group of yogis. I got in my own way a little today. The Crib is coming and I tend to "review" a bit. Almost like I am flipping through old sequences to find the ones I want to play. Talk was in the latest theme of Self Study and Investigation. Looking rather than fixing.

The Focus was on "Cigarette Girl" Action and Moving towards Viparitta Karni.

Sit.

Sukhasana
Sacrum Play
Forward Fold
Side Bend
(Switch Legs and Repeat Other Side)

Transition to All Fours
Plank
Dog

Easy Side Plank Sequence
Plank
Side Plank Variation With Knee on Floor
Cat Dog
Plank
Dog
(Repeat Other Side)

Uttanasana
Roll up to Standing

Shoulder Opening
Swamp Monster and Cactus
Wise Guy Sequence

Tadasana
Ujayyi Pranayama
Yam Ham OM

Standing Pattern 1
Sun to
Lunge
Twisting Lunge
Hammock
Warrior 2 Dance
Lunge

Vinyasa 1
Dog
Plank
Sphinx with Wise Guy
Rocket Cat
Plank
Dog

Repeat Standing Pattern 1 Other Side
Repeat Vinyasa 1

Uttanasana
Roll up to Standing
Tadasana

Cactus Arm Pattern to Cigarette Girl to Standing Shoulder Stand Form
Interlaced Finger Stretch Overhead
Roll up to Standing
Tadasana

Standing Sequence 2
Sun to Lunge
Twisting Lunge
Side Angle Blueprint
Triangle
Side Triangle
Side Angle Pose
Low Deep Hip Opener

Vinyasa 2
Dog
Roll into Cobra
Windshield Wiper
Rocket Cat
Dolphin Plank
Prayer Sphinx
Plank
Dog

Repeat Standing Sequence 2 Other Side

Vinyasa 3
Dog
Roll into Updog
Down Dog
Childs Pose

Vajrasana Meditation

Transition onto Backs
Windshield Wiper

Bridge with Cigarette Girl Arms
Bridge with Leg Lift
Bridge to Viparitta Karni

casual Plow
Casual Karni Pidasana
Roll out to Supine

Uttanana Padasana
Eagle Spinal Twist
Knees to chest

Savasana

SWG Sunday 10:00am

18 peeps
4 Drop Ins

An old pal of mine from college showed up. Kevin Madden. So awesome to see him. He had to leave early which I was bummed about cuz I would have liked to catch up more. I think he is a Dr. down in LA and works with kids. He looks wonderful and kind as ever. He is married to the daughter of a sweet woman Judy who comes to class.

The class had such a tender vibe today. Quiet and open. We did a similar sequence as on Saturday, focusing on the lines of tadasana towards Warrior 3 and the idea of balance towards bakasana. The speaking points were on learning how to look instead of fix.

Short Sit
Sacrum Play
Forward Fold
Side Bend
(Switch Legs and Repeat Other Side)

Standing Forward Fold
Roll up to Standing

Shoulder Awareness and Opening
Wise Guy Neck Sequence

Tadasana
Ujayyi Pranayama

1/4 Salutes
Lunge Salutes with Hamstring Play

Warrior 3 Sequence
(see Saturday SWG, 9/13)

Uttanasana
Squat
Bakasana Tease
Roll onto Backs

Knees to Chest
Eye of the Needle Sequence
Happy Baby
Supine Bakasana
Roll back up and Play towards Bakasana

Transition onto Backs
Windshield Wiper
Bridge Pose x 2

Knees to Chest
2 Abdominals
Easy Spinal Twist
Knees to Chest

Savasana

SWG Saturday 10:45am

21 Peeps
3 Drop Ins

Focus on Balance and Alignment on the Inside. Played towards Bakasana today. That is new for this group, so that was fun.

Sit

Sukhasana
Sacrum Play
Forward Fold
Side Bend

Switch Legs and Repeat Other Side

Uttanasana
Roll up to Standing

Shoulder Rotation Awareness
Wise Guy Sequence

Tadasana
Ujayyi Pranayama

1/4 Suns
Lunge Salutes with Hamstring Play

Warrior 3 Sequence
Step 1
Extended Pyramid Prep Both Sides
Uttanasana
Squat
Roll up
Tadasana

Step 2
Extended Pyramid
Pyramid Variation
Warrior 3 Prep
Tadasana
Repeat Step 2 Other Side

Uttanasana
Squat
Roll up
Tadasana

Step 3
Extended Pyramid
Warrior 3
Repeat Step 3 Other Side

Uttanasana
Squat
Bakasana Tease

Transition onto Backs
Happy Baby
Supine Bakasana

Roll up and Play with Bakasana
Roll back onto Backs

Windshield Wiper
Bridge x 2

Eye of the Needle Sequence
Easy Spinal Twist

Knees to Chest

Savasana

Soft Vinyasa Saturday 9am

18 peeps

Last night I dreamed of talking about the nervous system in class, but got the hit to teach the mechanics of Chaturanga. We never do chaturanga, so learning the mechanics might have seemed a little silly, but the Crib is coming up and Uschi is teaching stronger, so maybe those were the pulling forces. I imagined that we might also have time to get into the mechanics of viparita karni but we did not.

Sit.
(I still am not sure how the sitting got so good all of sudden. It's like the space holds all of us. There is nothing to say, but sometimes I forget and give instruction).

Sukhasana
Sacrum Play
Forward Fold
Side Bend
(Switch Legs and Repeat)

Transition All Fours
Plank
Dog

Vinyasa 1
Dog
Plank
Sphinx with Neck Work
Windshield Wiper
Rocket Cat
Plank

Easy Side Plank Variation Sequence
Plank
Easy Side Plank
Locust
Windshield Wiper
Rocket Cat

Repeat Easy Side Plank Variation Sequence on the Other Side

Dolphin Plank
Praying Sphinx
Rocket Cat
Plank
Dog

Low Lunge Sequence 1
Low Lunge with Side Rolling and Exploration
Hamstring with Anatomical Awareness
Lunge
Dog

Repeat Low Lunge Sequence Other Side

Vinyasa 2
Dog
Roll into Cobra
Windshield Wiper
Rocket Cat
Dog

Uttanasana
Roll up to Standing

Shoulder Rotation Understanding
Wise Guy Sequence

Tadasana
Cactus Arm Action to "Cigarette Girl" (being renamed to Concession Girl)
to look and discuss Chaturanga/Plank
Interlaced Finger Shoulder Stretch
Roll up to Standing

Tadasana
Ujayyi Pranayama
OM

Lunge Sequence 2
Sun to
Lunge
Twisting Lunge
Hammock Pose
Deep Low Lunge
Side Angle Pose
3 Legged Dog
Dog

Vinyasa 3
Plank
Drop to Knees
Girly Pushups
Locust
Plank
Dog

Repeat Lunge Sequence 2 on the Other Side

Repeat Vinaysa 3
(geek out on chaturanga using Cobra shoulders)

Uttanasana
Roll up to Standing
Tadasana

(if i had had the time i would have gone through the cigarette girl arms again and detailed out standing viparita karni here)

Lunge Sequence 3
Sun to
Twisting Lunge
Side Angle Prep
Triangle
Side Triangle
Open Triangle
Wrapped Triangle
Side Angle Pose with Wrap
Lunge
3 Legged Dog
Revolved Dog
Dog

Vinaysa 4
Dog
Plank
Chaturanga with a little hold
Locust
Plank
Dog

Repeat Lunge Sequence 3 Other Side
Repeat Vinaysa 4
without Locust
Rocket Cat
Childs

Vajrasana Meditation

Transition Onto Backs
Bridge Pose 2x
Second time into Viparitta Karni
Plow
Roll out to Supine
Fish Variation

Easy Spinal Twist
Savasana with Blanket Roll under Neck and then Removal

Sit

No Class Sequence for Sweet Vinyasa, Monday, August 11

I must have not posted the class sequence this day.

Tucker's Help of Ojai Class

I assisted Tucker at Help of Ojai today. Her sequence was so cool and I am sharing from memory and might leave something out. She threaded the theme of heart opening and neck lengthening throughout the whole practice. And got a lot of balane and strength work in. (I was hesitant to "correct" anyone today and was most likely not much help.)

Opening
Supine.
Hands on Belly.
Awareness to Breath.

Windshield Wiper
Gentle Head Turning

Gentle Chin Tucking and Extending, allowing the head to stay heavy.

Transition to Forearms and Knees

She focused the group on dropping the heart between the arms and then lifting up out of the arms and rounding the back. Keeping the attention to the upper body and not using the lower body. It was kind of hard for some of the newer ladies to coordinate, particularly the ones with more dramatic kyphosis in the upper back.

Childs Pose

Repeat but involving the whole spine and belly in arching and rounding

Childs Pose

Passive Heart opener with Block behind heart and blankets under the head so that neck is long. Awareness to breath. Awareness to back and Front of heart.

Transition to side and then to standing.

Grab a Chair
Holding Chair, Legs Wide, move side to side to open up Sides of Hips and Inner Thighs.

Down Dog on Chair 2x
(Attention to knees and feet and hamstrings and tailbone)

Sit on Chair
Pelvis Tilting and Tucking with emphasis on keeping the heart lifted and long (Not Rounding the upper body -- this is from the learning around the osteoarthritis and passive rounding of the spine being dangerous)

Eye of the Needle in Chair
(Again with heart lifting awareness)
Both Sides

Practice getting up and down out of chair.
Ended up being "Chair Pose" as she had them hold the squat and lengthen the front heart for a few breaths in transition. 3 or 4 times.

Balance Play
Side Leg Lifting.
Standing with both feet pointing forward, Tucker instructed group to lift one leg straight up off floor. So cool how easy and strengthening this was for the outer hips.

Walking Balance
Tadasana

Transition back to Floor
Easy Spinal Twist

Savasana

Sweet Vinyasa 8:30am Wednesday

Rushed Morning.
Eric trying to get out door to LA to promote the Crib and I had to bully alana into giving me a ride to the studio. So that sucked. Also, it's day 1 of no coffee and no sugar. So that will throw anyone off.

15 peeps

Sit
(The sitting has been so good lately. Everyone drops right in. I still make the mistake of giving a little bit of instruction, but it's really not necessary)

Wide Baddha Konasana with Sacrum Play
Yin Baddha Konasana

Slumpy Dandasana
Chest Press Dandasana

Transition to All Fours
Plank
Dog

Vinaysa 1
Dog
Plank
Sphinx with neck Work
Windshield Wiper
Rocket Cat
Plank
Dog

Lunge Sequence 1
Leg Lift in Dog
Lunge
Isometric Play with Attention to Face
Hamstring Stretch with Anatomical Play
Lunge

Repeat Vinyasa 1
Repeat Lunge Sequence 1 Other Side

Vinyasa 2
Dog
Roll into Cobra
Windshield Wiper
Rocket Cat
Plank
Dog

Uttanasana
Roll up to Standing

Uddiyana Bandha Play with Digging hands into belly

Ujayyi Pranayama
Tadasana
YAM HAM OM

Lunge Sequence 2
Sun to Lunge
Twisting Lunge
Hammock Pose
Deep Hip Opening Lunge
3 Legged Dog with Hip Play
Dog

Repeat Vinyasa 2
Repeat Lunge Sequence 2 Other Side

Vinyasa 3
Dog
Roll into Up Dog
Roll into Down Dog

Uttanasana
Malasana
Mouse Pose
Uttanasana
Roll up to Standing
Tadasana

Standing Sequence 1
Sun to
Lunge
Twisting Lunge
Side Angle Blueprint
Triangle
Side Triangle
Side Angle Pose
Lunge
3 Legged Dog
Dog

Repeat Vinyasa 3
Repeat Standing Sequence 1 on Other Side
Repeat Vinaysa 3

Childs Pose

Ustrasana Play with Attention to that Central Current
2 x Rolling into from the Side

Childs Pose
Squat
Uttanasana
Squat

Roll onto Backs
Eye of the Needle with Rolling and Leg Extension

Roll up to Sitting
Slumpy Swami
Christina's View
Favorite Forward Fold

Sit

Savasnaa

Sweet Vinyasa 8:30am Monday

19 Peeps

The urge to sit is so strong it pulls everyone in like a black hole. There is barely Patience for announcements.

Latest Sequence. Feels like I have checked in and it's ready to be riffed off of again.

Sit.

Sacrum Play
Cross Legged Forward Fold
Side Bend.
Switch Legs and Repeat Other Side.

Transition All Fours
Plank
Dog

Vinaysa 1
Dog
Plank
Sphinx with Wise Guy
Windshield Wiper
Rocket Cat
Plank
Dog

Lunge Sequence 1
Lunge
Rolling Lopsided Exploring Lunge
Isometric Lunge
Hamstring Stretch with Anatomy and Rotation Exploration
Lunge

Repeat Vinyasa 1
After Rocket Cat
Prayer Dolphin Plank
Prayer Sphinx
Rocket Cat
Plank
Dog

Repeat Lunge Sequence 1 Other Side

Vinyasa 2
Dog
Roll into Cobra
Windshield Wiper
Plank
Dog

Uttanasana
Roll up to Standing

Shoulder Rotation and Wise Guy

Tadasana
Ujayyi Pranayama

YAM HAM OM

Lunge Pattern 2
Sun to
Lunge
Warrior 1 Dance to Warrior 1
Twisting Lunge
Hammock Pose
Warrior 2 Dance to Warrior 2
Lunge

Repeat Vinaysa 2

Uttanasana
Malasana
Mouse Pose
Uttanasana
Roll up to Standing
Tadasana

Repeat Lunge Pattern 2 Other Side
Vinaysa 3
Dog
Roll into Updog
Roll back Down Dog

Side Plank Sequence
Plank
Side Plank
Plank
Dog
Up dog
Down Dog
Plank
Side Plank Other Side
Plank
Dog
Up dog
Dog

Uttanasana
Roll up to Standing
Tadasana

Inverted Sirsasana Alignment

Sun to
Dog
(optional updog)
Childs

Sirsasana Prep

5 minutes open class with various sirsasana play

Childs Pose

Half Lord of Fishes
Cow Face Pose
(Switch Legs Repeat Other Side)

Forward Fold of Choice

Savasana

Sit

SWG Sunday 10:00am

28 Peeps

Peeps came and left cuz too crowded

3 Brand New

(I missed meeting one of the new peeps cuz she tucked herself outside on the back porch and when i went to connect with her, she was in meditation.  She left before class was over).

Sit

Sacrum Play

Easy Forward Fold

Side Bend

(Switch and Repeat Other Side)

Standing Forward Fold

Roll up to standing

Spring Training Arm Circles

Shoulder Rotation

Wise Guy Neck Work

Tadasana

Ujayyi Pranayama

1/4 Suns

2 Rounds Easy Lunge Salutes

Warrior 2 Dance Sequence 

Tadasana

Prana Palm Awareness

Warrior 2 Dance Sequence with Hold

Tadasana

Little Tree

Uttanasana

Tree

Tadasana

Uttanasana

Squat

Easy Crow Play

Transition onto Backs

Windshield Wiper

Bridge Pose x 2

Knees to Chest

Eye of Needle Sequence

Easy Spinal Twist

Knees to Chest

Savasana

SWG Saturday 10:45am

11 Peeps

1 New Drop In

Sit

Sacrum Play

Easy Cross Legged Forward Fold

Side Bend

(Switch Legs and Repeat)

Standing Forward Fold

Roll up to standing

Shoulder Awareness and Rotation

Wise Guy Neck Stretch

Tadasana

Ujayyi Pranayama

1/4 Suns

2 Rounds Lunge Salutes with Hamstring

Warrior 3 Sequence with Pyramid 

Uttanasana

Squat

Transition onto Backs

Abdominal Work

Bridge Pose x2

Eye of Needle Play

Easy Spinal Twist

Savasana

Soft Vinyasa, Saturday 9am

16 Peeps

Worked out the similar sequence that I have been playing with.

Alignment, catching the current, increasing the capacity to stay easy in the face of intensity...

Talking points around starting to fall in love with the subject we are studying.

Sciatica and Practice

Sciatica hit me today.

Its a radiating hot burning pain right under my piriformis where the sciatic nerve threads under or through, depending on how you are put together.

It hit while I was working with a client.   But I have been sitting at the computer a lot getting our Video Subscription up.  So the effect is usually accumulative and stress is  usually the number one cause of it for me.

The first time I came across it as a possibility in my body was 2000 while I was working for Danger Research.  All of a sudden my ass stung and I could not sit down.  I did not come into work and when I did, I knelt at my computer.  I went to several doctors (I had health care then) and none of them knew what it was.  They suggested I had congested hips.  So I went to a massage therapist and she did deep tissue massage over and over and I still could not sit down.

Eventually I ended up in the office of Greg Barston a wonderful chiropractor in Los Gatos, California, recommended to me by my good Friend Jane Peart.

He popped my L5S1 back in and instant relief.  It was pressing on that nerve.  But the underlying congestion was still there.  So I went to see Dr. Bruce Flagg (at the recommendation of Dr. Barston) and that was my first encounter with a magician.  He is a D.O. and he did cranial sacrum work which means he did very little but listen closely and suggest I hike in the forest more often.  I still think about him to this day.  I also made the decision to quit my job which does wonders for the body.

So, usually when the Sciatica comes back I can counter it with Alligator or Saddle Pose.  Not this time.  I did alligator, then Saddle.  Then I rolled around and cracked my sacrum with some spinal twists, windshield wiper, and navel to sacrum work.  Eventually I gave up and went into headstand.

When I came out it still hurt.  Eric suggested a hike.  (We had gone on one last night).  I paused and then knew that at least it would connect me with deeper rhythms.  Hiking is my medicine and my ankle and knee mischief have kept me from going out.

But It still hurts.  DAMN.  Tomorrow I see Marty. Hoping he can help

Sweet Vinyasa 8:30am Wednesday

14 Peeps

Sit

Sacrum Play

Easy Cross Legged Forward Fold

Side Bend

(Switch Legs and Repeat)

Transition All Fours

Plank

Dog

Vinyasa 1

Dog

Plank

Sphinx with Neck Work

Rocket Cat

Dolphin Plank

Prayer Sphinx

Plank

Dog

Lunge Sequence 1

Lunge Isometric

Hamstring Detail Stretch

Lunge

Dog

Repeat Other Side

Vinyasa 2

Dog

Roll into Cobra

Land

Plank

Dog

Uttanasana

Roll up to Standing

Shoulder Rotation Attention

Wise Guy Neck Work

Tadasana

Ujayyi Breathing

YAM

HAM

OM

Lunge Pattern 2

Sun to 

Lunge

Warrior 1 Dance to Warrior 1

Twisting Lunge

Hammock Pose

Warrior 2 Dance to Warrior 2

Lunge

Repeat Vinaysa 2

Uttanasana

Roll up to Standing with Chin Lock Play

Tadasana

Repeat Lunge Sequence 2 Other Side

Vinaysa 3

Dog

Roll into Updog

Dog

Side Plank on One Side

Vinyasa 3

Side Plank Other Side

Vinaysa 3

Uttanasana

Roll up to Standing with Chin Lock Play

Tadasana

Standing Sirsasana

Sun to Dog

Vinyasa 3

Childs Pose

Headstand Prep Pose

Headstand Work

(D went up into for first time today.  yelled out "fucking A" when he got up so that was fun)

Childs Pose

Vajrasana Meditation

Half Lord of Fishes Pose

Cow Face

(Switch Legs and Repeat)

Favorite Forward Fold

Supported Back bend using Bolster

Savasana

Sweet Vinyasa 8:30am Monday

Labor Day.

18 Peeps

2 Drop In

The theme ended up being the heart and throat connection and an introduction of "fall in love with yourself"

Sit

Sacrum Play

Easy Forward Fold

Easy Side Bend

(Switch Legs and Repeat Other Side)

Transition All Fours

Plank

Down Dog

Vinyasa 1

Plank

Sphinx with Wise Guy Neck Work

Windshield Wiper

Rocket Cat

Plank

Dog

Hamstring Lunge Isometric Sequence

Dog

Repeat HLIS On Other Side

Vinasya 2

Dog

Roll into Cobra

Windshield Wiper

Rocket Cat

Dog

Uttanasna

Roll up to Standing

Wise Guy Neck Work with Shoulder Rotation

Tadasana

Ujayyi

Yam Ham OM

Standing Seqeunce 1

Sun to Lunge

Warrior 1 Dance to Warrior 1

Twisting Lunge

Hammock Pose

Warrior 2 Dance to Warrior 2

Lunge

Repeat Vinyasa 2

Uttanasana

Roll up to Standing with Jaladhara Bandha Play

Tadasana

Repeat Sequence 1 Other Side

Vinyasa 3

Dog

Roll into Updog

Roll into Down Dog

Side Plank

Dog

Vinyasa 3

Side Plank Other Side

Vinyasa 3

Uttanasana

Roll up to Standing with Jalandhara Bandha Play

Standing Sirsasana Awareness

Sun to Dog

Headstand Prep

Then Opened up to allow peeps to move into their headstand play

Demo of 3 Block Method.

Childs Pose

Vajrasana Meditation

Half Lord of Fishes Pose

Cow Face

(Switch Legs and Repeat Other Side)

Favorite Forward Fold Choice

Savasana