Wednesday, November 26, 2008

Help of Ojai

I assisted Tucker this afternoon.  I mostly worked with one woman the entire time who is working with severe kyphosis and scoliosis.  

Tucker is so awesome.  She did something like this:

Supine with a blanket under the heart.
Shoulder Stretching.
Supine with blanket under lumbar spine.

Supine Arm Extension work.  (Reaching over and up with both arms to open up behind shoulder blades)
Hands to elbows and arms overhead.
Hugging.
Eagle Wrapping.
(Both Sides)

Easy Eye of the Needle Twist
Hamstring Stretching with Strap

Transition to Standing

Tadasana

Chair Work
Easy Prasaritta Padotanasana with Elbows on Chairs and Hip Circles

Getting up and down with Chair

Down Dog on Chair

Play with Warrior 1 with Chair

Seated Spinal Twists

Supported Savasana on blankets


Yoga with My Brother 1

My little brother has moved in with us and agreed to start doing yoga. He insisted on privates, so that is how we are beginning.

While my little brother has not exercised much in the past several years, he has a grace and beauty that might not be expected.  He totally got the breath and movement coordination.  He is a super strong guy with big muscles.  So we went slow and easy so that we could get a sense of what works best.

This is what we did today:

Supine Windshield Wiper
Supported Heart Opener over bolster with Breath Awareness

All Fours
Cat/Dog
(My brother works with asthma.  The rounding action of Cat cut him off from his breath if held too long, so we kept it rhythmic).

Uttanasna
Roll up to Standing

Tadasana
Ujayyi Pranayama
(we spent a lot of time on this)

1/4 Salutes
 3 Rounds Simple Lunge Salutes
Squat

Transition to Back
Eye of the Needle
Hamstring Stretch with Strap
Savasana

Sweet Vinyasa 8:30am Wednesday

18 Peeps

5 New Drop Ins

Again, I am really wanting to dig into mula bandha, and again the crowd and the mood was not right to start using words like anus and genitals.  So went with what we have been working with lately.  Class is a little slow cuz of all the new peeps.  I was hoping at one point to move towards a Side Plank Sequence.  Didn't make it.  Talk was around Sutra 1.2 and 1.33.

Yin Baddha Konasana
Chest Press Dandasana
Easy Sukhasana Side Bend Sequence with Schiffmann Tipping

Transition to All Fours
Plank
Dog

Easy Side Plank Sequence

Lunge Hammock Pattern 1 (both sides)
(Lunge, Hammock, Twisting Lunge)

Uttanasana
Roll up to Standing

Shoulder Rotation Awareness
Wise Guy Neck Sequence

Tadasana
Ujayyi Breathing
YAM

Standing Sequence
Sun to 
Lunge
Hammock
Warrior 2 Dance
Slinky Lunge
Hamstring Stretch

Vinyasa 1
Dog
Plank
Locust 1
Rocket Cat
Childs Pose
Plank
Dog

Uttanasna
Roll up to Standing
Tadasana
HAM

Repeat Sequence 1 Other Side
Vinyasa 1 with Locust 2
Uttanasana
Roll up to Standing
Tadasana

Heart Hand Prana Extension
OM
OM

Crescent Moon Pattern 
Sun to 
Lunge
Crescent Moon
Lunge

Vinaysa 1 with Locust 3

Repeat Crescent Moon Other Side
Dog

Side Plank Play Both Sides

Vinaysa 1 with Locust 4

Rocket Cat
Childs Pose

Vajrasana Meditation

Half Lord of the Fishes
Cow Face
(Both Sides)

Forward Fold

Savasana


Monday, November 24, 2008

1:1 Monday

Again, I had the opportunity to understand the power of breathing.

My client is a smoker and has been for 50 some years.  Her experience of the breath is phenomenal.  Her beautiful blue eyes glow  She feels spacious and open and tall and wondrous.  
We start with an easy heart opener over the bolster and direct awareness of the breath to different spots.

Then we roll up to sitting and move through various side bending to open the rib cage and increase breathing room.  Today was:

Sukhasana with Side bending
Wide Janu Sirsasana Pelvis Understanding, forward folding and breath in back of body
Twisting head to knee pose Stage 1 and 2

Sitting with Breath Deepening and Lengthening
Breath of Fire Play
Breath Deepening and Spontaneous Awareness

We spent about 45 minutes or more on this.
She totally gets the profound connection of breath and spirit.

Then we moved a little

All Fours
Cat/Cow
Childs

Plank
Dog
Plank
Sphinx

Dog
Lunge on each side

Uttanasana
Roll up to Standing

Tadasana
Ujayyi Breathing
YAM
2 Rounds of Easy Lunge Salutes (no dog)

Foot Opening with Block and At Wall

Balance Play
Forward Walk and Side to Side
Little Tree

Transition Back to Floor
Bridge Pose x 2
Savasana

her whole body was vibrating, so there was no rest.





She is very flexible and sitting is no big deal.


Sweet Vinyasa 8:30am Monday

22 Peeps

I thought today would be small.  It's a holiday week.  I came to the studio expecting to continue the mula bandha trajectory we started on Saturday and play with Sutra 1.2.  A totally different thing happened.  We played with with lots of different actions that I usually break up into specific sequences and combined them, moving towards eka pada koundinyasana 1.  I was really riding the wave the entire time with very little sense of where we were going.

I ended up sharing about my yoga anxiety dreams and the need for love.

Baddha Konasana Yin Style
Chest Press Dandasana

Transition to All Fours
Plank
Dog

Easy Side Plank Sequence

Dog

Lunge Sequence 1
Lunge Tuning
Hammock
Twisting Lunge
Dog

Repeat Other Side

Vinaysa 1
Dog
Plank
Locust 1
Rocket Cat
Childs Pose
Dog

Step Forward
Uttanasna
Roll up to Standing

Shoulder Rotation
Swamp and Cactus Action
Interlaced Finger Shoulder Stretch with Forward Fold
Roll up to Standing

Wise Guy Sequence

Tadasana
Ujayyi 
YAM

Seqeunce 1
Sun to Lunge
Swamp Warrior
Hallelujah Warrior
Parsvottanasana
Twisting Triangle with Bow n Arrow Arms
Pyramid
Lunge

Vinyasa 2
3 Legged Dog
Roll into Cobra
Locust
Cobra
Rocket Cat
Childs Pose
Plank
Dog

Step Forward 
Uttanasana
Roll up to Standing

Tadasana
HAM

Repeat Sequence 1 Other Side

Repeat Vinyasa 2

Sequence 2
From Dog
Leg Lift Extension Play
Lunge
Half Lord of the Fishes
Eka Pada Koundinyasaa (aka scissors)
Cow Face
Lunge

Vinaysa 3
Dog
Roll to Updog
Roll back to Dog

Repeat Sequence 2 Other Side
Repeat Vinyasa 3

Childs Pose
Vajarasana Meditation

Optional Headstand OR Favorite Forward Fold or Other
Freeform (almost)

Transition onto Backs
Easy Spinal Twist

Savasana



SWG Sunday 10:00am

16 Peeps

Mostly men.  Today it was revealed that I need to spend more time on sitting comfortably.  Some other good questions were around the locking of the knees and how the back is "supposed to be".
The talk was Sutra 1.2.  The sequence was towards being steady with the movement.  Balance and Sacrum Awareness.

Sukhasana with Side Bending
Forward Fold over Crossed Legs

Slumpy Dandasana
Chest Press Dandasana

Sacrum Awareness with a little twisting

Transition to Standing

Uttanasana Play
(this allowed for some good questions today)

Shoulder Swings
Shoulder Shrugs
Rotation Awareness (Swamp Monster and Cactus)
Wise Guy Sequence

Tadasana
Ujayyi Pranayama

3 Easy Rounds of Lunge Salutes with YAM, HAM, OM and OM in between.
Tadasana in between as well.

Balance Play
Little Tree
Tree

Uttanasana
Malasana
Transition to Earth

Windshield Wiper
Bridge Pose x 2
Knees to Chest

Easy Spinal Twist
Savasana

Sit


Sunday, November 23, 2008

The End to the Yoga Anxiety Dream

For almost 10 years now I occasionally have had a "Yoga Teaching Anxiety Dream".  The dream involves my trying to teach a yoga class in impossible situations.  Some examples include:

- Two movie theaters simultaneously 
- In house with everyone in different rooms
- Several ballrooms in a hotel
- In an office with everyone in cubicles

And other such scenes.  All the dreams involve people coming and going as I am trying to offer the class.   The anxiety came from the worry that they aren't connecting to the yoga and worse, that they weren't connecting with me.

As I have shared in more detail in my other blogs, I have been in a effortfull cycle of trying to will love for my entire life.  Teaching yoga is a pretty good choice for someone as needy as I was.  People feel better through yoga  and they associate that high with you.  As a teacher you benefit from this false transference of affection.  So, naturally, if this is part of the motivation, even if its unconscious as it was for me for a long time, it will tighten your conditions of love.  You will have little tolerance for situations and people that do not allow for this transferance.

So last night's dream started out similarly.  I was scheduled to sub a Bikram class.  I show up and it's happening in a large stadium like bar.  Girls are setting up their mats on bleacher like slabs of concrete.  I start to introduce myself to them and they are super rude and bratty.  In the dream I knew it was not about me.  I felt relaxed about their moods and who they were showing up as.   I continue towards the front of the room and encounter a group of guys drinking beer.  I ask if they are going to be taking the class and they say yes.  And while I am surprised, I feel soft and open towards them.  The dream continued with my subbing Bikram in several different awkward locations like a parking lot and a pool area.  The scenario was the same with people coming and going and not paying attention and all was fine.

I feel delighted.  I have not yet published the writing I have been doing around this recent unraveling.  Something I have been calling "Loosening the Conditions of Love".  But the results are being revealed to me in my dreams.

Saturday, November 22, 2008

SWG Saturday 10:45am

12 Peeps
Lots of shoulder injuries, knee injuries, torn calf muscle and pregnant.
Talking points around Sutra 1.2 and the point of yoga.
I am learning how to share more philosophy with the beginning students.  Not easy, but always fun when it works.

Standing forward fold
Roll up to standing

Shoulder Swings
Shoulder Shrugs
Shoulder Rotation with Swamp Monster and Cactus
Wise Guy Sequence

Tadasana
Ujayyi Pranayama
1/4 Salutations

3 Rounds Lunge Salutes progressively more difficult
Tadasana in between

Balance Play
Little Tree
Tree

Uttanasana
Squat
Transition onto Backs

Windshield Wiper
Bridge Pose x 3
Knees to Chest

Eye of the Needle to Hamstring Play Both Sides
Easy Spinal Twist

Savasana



Soft Vinyasa, Saturday 9am

15 Peeps
4 New Out of Towner Drop Ins

Alana has been having levitation dreams.  So that has inspired me to bring back the mulabandha teaching.  Today I started to introduce the play of the pelvic floor.  Mulabandha is eventually an energetic lift but like most things, it's easier to start gross and move towards the subtle.  I hesitated for a moment since there were 4 peeps I had never met, but not for long.

Today just started to bring the awareness there during the practice.  I talked too much.  Working out lots of complex ideas and unloaded a bit on the group.  Also, in the transition from one phase towards another, there is a bit of clutter.

Yin Style Baddha Konasana

Transition onto Backs and Play with Meeting the Pelvic Floor
Roll up to squat
Wide Leg Uttanasana
Roll up to Standing

Uddiyana Bandha Play
Tadasana
Ujayyi Pranayama

YAM

Sequence 1
Sun to Lunge
Hammock
Warrior 2 Dance
Twisting Lunge

Vinaysa 1
Dog
Plank
Locust 1
Rocket Cat
Childs Pose
All Fours
Plank
Dog

Repeat Sequence 1 Other Side from Dog with Leg Lift

Vinaysa 2
Dog
Plank
Locust 2
Rocket Cat
Childs Pose
All Fours

Easy Side Plank Pose Sequence
Childs
Plank
Dog

Uttanasana
Roll up to Standing

Tadasana
Heart Tapping 
Arm Prana Extension Exercise
(i thought we would move towards side plank, but did not end up doing that)
Heart Hand Prana Exercise

YAM

Sequence 2
Sun to Lunge
Hammock
Horse
Squirt
Malasana
Uttanasana
Low Slinky Lunge
Hamstring Stretch
Lunge

Vinaysa 3
Dog
Plank
Locust 3
Windshield Wiper
Rocket Cat
Childs Pose

(this is where i might have inserted the side plank work.  but was guided otherwise)

Repeat Standing Sequence 2 Other Side from Dog with Leg Lift

Repeat Vinyasa 2
Childs Pose

Vajrasana Meditation
Beginning Play with Lifting self off the ground

Forward Fold
Transition onto Backs
Windshield Wiper

Eye of the Needle
Eagle Spinal Twist
(Both Sides)

Savasana


Wednesday, November 19, 2008

Sweet Vinyasa 8:30am Wednesday

12 peeps

I arrived wanting to do balance.  I had one of those moments where there was too many things to do and my dharma talk was too complex to introduce all the possibilities.  Dharma Talk was a continuation of Monday's Suffering Path.  Sequence riffed off what we have been doing lately towards some balance.  Focus on the Center Line, Tadasana, throughout.

Yin Style Baddha Konasana
Slumpy Dandasana
Chest Press Dandasana

Transition All Fours

Rounding Back
Arching Back
(2 Rounds)
Plank
Dog

Easy Side Plank Sequence
Dog

(here i was imagining we might play with variations of plank pose with the standing balance pose)

Lunge Sequence 1
Lunge
Hammock
Twisting Lunge

Repeat Lunge Sequence 1 Other Side

Vinaysa 1
Dog
Plank
Sphinx
Rocket Cat
Childs Pose
Plank
Dog

Step Forward
Uttanasana
Roll up to Standing

Shoulder Rotation
Wise Guy Sequence

Tadasana
Ujayyi Pranayama
YAM

Sequence 1
Lunge
Hammock
Warrior 2 Dance
Crescent Moon
Hamstring Play
Lunge

Vinyasa 2
Dog
Plank
Locust 1
Rocket Cat
Childs
Plank
Dog

Step Forward
Uttanasana
Roll up to Standing

Tadasana
YAM

Repeat Sequence 1 Other Side

Vinyasa 2
Plank
Locust 2
Rocket Cat
Childs Pose
Plank
Dog

Sequence 2 from Dog
Lunge
Standing Splits
Uttanasana
Roll up to Standing
Tadasana
Tree Pose
Hip Opener
(Optional Galvasana)
Roll up to Tadasana

Sun to Lunge
Dog

Vinaysa 4
dog
Plank
Locust 4
Rocket Cat
Childs Pose
Plank
Dog

Repeat Sequence 2 Other Side

Vinyasa 5
Dog
Plank
Windshield Wiper
Bow Locust Variation on Both Sides
(This is something I have been doing in my own practice.  The prep was not great, but lots of people found new things.  I sort of threw it out there to get some feedback).
Rest
Rocket Cat
Childs

Vajrasana Meditation
Half Lord of the Fishes on Both Sides
Forward Fold

Savasana

Sit










Monday, November 17, 2008

Sweet Vinyasa 8:30am Monday

17 Peeps

Fun group of peeps today.  Some new drop ins and lots of regulars.  I shared my latest thoughts on being on a "path" and how it is leading us towards becoming "pathetic".

Opening

Baddha Konasana with Feet Rubbing
Yin Baddha Konasana

Slumpy Dandasana
Chest Press Dandasana

Transition All Fours
Plank
Dog

Easy Side Plank Sequence

Plank
Dog

Lunge Sequence 1
From Dog
Lunge
Hammock
Twisting Lunge
Dog


Repeat Lunge Sequence Other Side

Vinaysa 1
Dog
Plank
Sphinx
Windshield Wiper
Rocket Cat
Childs
Plank
Dog

Uttanasana
Roll up to Standing

Shoulder Shrugs
Shoulder Rotation Play
Swamp Monster and Cactus
Wise Guy Sequence

Tadasana
Ujayyi Breathing
YAM

Standing Sequence 1
Lunge
Hammock
Warrior 2 Dance
Crescent Moon
Lunge

Vinyasa 2
Dog
Plank
Locust 1
Windshield Wiper
Rocket Cat
Childs
Plank
Dog

Uttanasaa
Utkatasana
Tadasana

HAM
Repeat Sequence 1 Other Side

Vinyasa 2
Dog
Plank
Locust 2
Windshield Wiper
Rocket Cat
Childs

Plank
Side Plank Play on Both Sides with Dog in between
Dog

Sequence 2 From Dog
Lunge
Hammock
Horse
Squirt
Malasana
Uttanasana
Wide Legs to Lunge
Dog

Vinyasa 3
Dog
Plank
Locust 3
Rocket Cat
Plank
Dog

Repeat Standing Sequence 2 Other Side
(this side: move to side splits)

Vinyasa 4
Dog
Plank
Locust 4 to optional Bow Pose
Rocket Cat
Childs Pose

Vajrasana Meditation 
OM
OM

Half Lord of the Fishes
Cow Face
(Repeat Other Side)

Forward Fold
Sit

Savasana


Sunday, November 16, 2008

Stiff White Guys Yoga, Sunday 10am

11 Peeps
2 New Drop In

Similar sequence as yesterday, but with more breath awareness. Quieter group, so more meditative feel to instruction. Balance, Feet, Tadasana, Lunge Work.

Supine Heart Opener
Breath Awareness

Sukhasana
Tailbone Awareness
Forward Fold
(Switch Legs and Repeat Other Side)

Sukhasana with Easy Side bending

Transition to Standing

Uttanasna Play
Shoulder Circles
Shoulder Shrugs
Shoulder Rotation Awareness to
Swamp Monster and Cactus

Wise Guy Sequence

Tadasana
Ujayyi Breath
YAM

Lunge Salute 1
Lunge Salute 2
Lunge Salute 3
(leaving Down Dog out of it today)

Feet Opening at Wall and on Bricks

Tadasana
Little Tree Both Sides
Tadasana
Uttanasana
Tadasana
Tree Both Sides
Tadasana
Uttanasana

Malasana
Roll onto Backs

Windshield Wiper
Bridge Pose x 2
Knees to Chest
Easy Spinal Twist

Savasana

Saturday, November 15, 2008

Stiff White Guys Yoga, Saturday 10:45am

18 Peeps

Focus on Tadasana and Feet and Balance.
2 Peeps Post Shoulder Surgery

Uttanasana
Roll up to Standing

Shoulder Circles
Shoulder Rotation and Shrugs
Swamp Monster and Cactus

Tadasana
Ujayyi Breath
1/4 Salutes

3 Rounds Easy Lunge Salutes with no Dog

Feet Stretching at Wall
and with Partners on Bricks
Tadasana

Little Tree
Uttanasana
Tadasana
Tree Pose
Tadasana

Uttanasana
Malasana
Roll onto Bakcs

Windshield Wiper
Bridge Pose x 2

Knees to Chest
Eye of the Needle

Savasana

Soft Vinyasa, Saturday 9am

12 Peeps

Riffing off the latest sequence towards handstand.

Yin Baddha Konasana
Slumpy Dandasana
Chest Press Dandasana

Transition to All Fours
Plank
Dog
Plank
All Fours

Easy Side Plank Sequence
Half Dog
Rounded Back
Childs Pose
All Fours
Plank
Dog

Lunge Sequence
Lunge with lines
Hammock Pose
Lunge Twist

Vinaysa 1
Dog
Plank
Sphinx
Rest
Rocket Cat
Childs
Half Dog
Rounded Back
All Fours
Plank
Dog

Repeat Lunge Sequence 1 Other Side

Vinyasa 2
Dog
Plank
Low Cobra
Rocket Cat
Childs Pose
Plank
Dog

Uttanasana
Roll up to standing

Shoulder Rotation Play
Wise Guy Sequence
Tadasana
Ujayyi Breath

YAM

Standing Sequence
Sun to
Lunge
Hammock
Horse
Squirt Play
Hammock
Tadasana
Warrior 2 Dance
Low Slinky Lunge
Hamstring Stretch
Lunge

Vinyasa 3
Dog
Plank
Locust with Interlaced Hands
Rocket Cat
Plank
Dog

Uttanasana
Roll up to Standing

Repeat Standing Sequence Other Side
Play with Squirt to Side Splits
Malasana
Uttanasana
Tadasana
(and continue in the pattern)

Vinaysa 4
Dog
Plank
Locust to optional dhanurasana
Rocket Cat
Plank
Dog

uttanasana
Roll up to Standing

Utthita Tadasana
Handstand Play @ shin distance away from wall to feel inverted tadasana

Legs up Wall
Eye of Needle at Wall

Easy Spinal Twist
Savasana

Wednesday, November 12, 2008

Tucker's Help of Ojai Class

I assisted Tucker today at Help of Ojai.
She taught a brilliant sequence that I hope I can share accurately.

Opening
Supine with Blankets under heads for support.
Attention to Breath.
Hands on Belly and attention to creating an abdominal hold on the exhale.  Offering a bit of force to stabilize this region.

Coordinating Legs and Arms.
1. Lift the Legs up and Down with breath
2. Lift the Arms up and Down with breath
3. Coordinate opposite arms and leg lifting
4. Coordinate opposite arms and leg lifting with attention to lifting on exhale and engaging belly

Foot Work
Supine, knees bent
Play with coming onto balls of feet and rocking back onto heals
Many Rounds

Hand to Big Toe Pose with Strap
Bend and straighting the Knee a bunch then allowing to to rock side to side, never a long hold to the side.

Leg Extension
Addition of Arms overhead as appropriate

Eye of the Needle Twist
Easy Spinal Twist

Roll to side and come to standing

Tadasana
("echo of the effort", lots of work down through the feet)

Chairs for Balance
Warrior 1 variation with Feet Straight Forward
Top of Foot Stretch
Hip Lifts
Repeat Top of Foot Stretch

Sit in Chairs
Easy Eye of the Needle
Seated Spinal Twists

Savasana





Sweet Vinyasa 8:30am Wednesday

8 peeps

Request was for Hip Openers.  So we went for it.  Super geeky.  Lots of great questions came up in class.  Anatomy discussions.  Crawling.

Baddha Konasana with Feet Rubbing
Supine External and Internal Rotation Play Sequence

Seated Tailbone Movement and Hip Rotation Play

Malasana
Uttanasana
Roll up to Standing

Tadasana
3 OMs

Sequence 1
Sun to Lunge
Hammock
Warrior 2 Dance with External Rotation Awareness
Lunge

Vinaysa 1
Dog
Plank
Low Cobra
Rocket Cat
Childs Pose
Plank
Dog

Repeat Sequence 1 Other Side from Dog with Leg Lift

Vinyasa 2
Dog
Plank
Locust
Rocket Cat
Childs Pose
Plank
Dog

Uttanasana
Roll up to Standing

Tadasana
LAM

Sequence 2
Sun to Twisting Lunge
Hammock
Horse
Squirt 
Malasana
Low Slinky Lunge
External Hamstring Play
Lunge

Vinyasa 3
Dog
Plank
Locust Play with Internal and External Rotation
Rocket Cat
Childs
Plank
Dog

Repeat Sequence 2 Other Side
(move towards side splits after squirt)

Repeat Vinyasa 3
Rest Childs Pose

Frog on Blanket
Hip and Tailbone Play
Crawling
Childs Pose
Rest

Transition onto Backs
Windshield Wiper
Bridge Pose x 2
with Block and towards supported viparitta karni

Constructive Rest Pose

Savasana



Monday, November 10, 2008

Sweet Vinyasa 8:30am Monday

22 Peeps

It was chilly in the studio, so no sitting.  I am still into this seqeunce with the legs and using the idea of finding that central resting spot even in the intensity.

Warming Opening
Squat
Wide Leg Forward Fold
Roll up to Standing


Tibetan Warming Breath
3 Part Inhale and HA!

Opening Prana in Arms and Heart
Hand Heart Prana Awareness
Prana
Tadasana
Ujayyi Breath
YAM

Sequence 1
Sun to Lunge
Hammock
Warrior 2 Dance
Lunge
Crescent Pose
Lunge

Vinyasa 1
Down Dog
Plank
Sphinx
Windshield Wiper
Rocket Cat
Childs
Plank
Down Dog

Uttanasana
Malasana
Bakasana Play
Malasana
Pada Hastasana
Roll up to standing

Tadasana
HAM

Repeat Sequence 1

Vinyasa 2
Dog
Plank
Low Cobra
Rocket Cat
Childs Pose
Plank
Dog

Uttanasana

Roll up to Standing

Tadasana
OM

Sequence 2
Sun to Lunge
Hammock
Horse
Squirt Pose
Malasana
Lunge

Vinyasa 3
Down Dog
Plank
Locust 1
Rocket Cat
Childs
Plank
Dog

Uttanasna
Roll up to Standing

OM
Repeat Sequence 2
(Adding Side Splits)

Vinyasa 4
Dog
Plank
Locust 2
Rocket Cat
Childs Pose

Vajrasana Meditation
Sirsasana 1
Childs Pose

Transition onto Backs

Bridge x 2
Optional Wheel
Baddha Konasana

Sit
Savasana
Sit




Sunday, November 9, 2008

Stiff White Guys, Sunday @ 10

14 Peeps

The most beautiful day.  The sunrise light was unreal this morning.  So many different glows of pink towards the soft golden.  There are big puffy clouds in the sky and an unusually clear crisp breeze.  People arrived as soft as the light and as clear air.

Supine Heart Opener
Attention to Breath

Sukhasana Forward Fold
Sukhasana Easy Side Bend Sequence

Transition to Standing
Forward Fold

Roll up to Standing
Shoulder Shrugs
Shoulder Rotation Play
Swamp Monster/Cactus
Shoulder Shrugs

Wise Guy Sequence

Tadasana
Ujayyi Pranayama

4 Lunge Salute Sequences

Sun to Belly
Sphinx x 2
Locust x 2
Rocket Cat
Child's Pose

Transition onto Backs
On One Side:
Eye of the Needle
Happy Baby and Rock the Baby
(Repeat Other Side)

Easy Spinal Twist

Savasana


Saturday, November 8, 2008

Stiff White Guys, Saturday 10:45

13 Peeps

Sukhasana
Easy Side Bending

Slumpy Dandasana
Chest Press Dandasana

Standing Forward Fold
Roll up to Standing

Shoulder Shrugs
Shoulder Rotation
Shoulder Shrugs

Tadasana
Ujayyi Pranayama
1/4 Salutes

Lunge Salute Pattern 1
Lunge Salute Pattern 2
Lunge Salute Pattern 3

Tadasana

Transition to Bellies

Sphinx x 2
Locust x 2
Childs Pose

Transition onto Backs
Knees to Chest
Windshield Wiper

Bridge Pose x 2
Eye of the Needle
Easy Spinal Twist

Savasana

Soft Vinyasa, Saturday 9am

18 Peeps
3 Drop ins

Similar Pattern as lately.  Moved towards peacock, but that was surprising and not really prepped for.  Talk was on the latest points, relaxation takes practice, start to enjoy the subject you are studying and diligent tenderness.

Baddha Konasana with Foot Channel Openings
Yin Style Baddha Konasana 

Slumpy Dandasana
Chest Press Dandasana

Sukhasana Side Bend Sequence

Transition to All Fours
Plank
Dog

Lunge Sequence 1 Both Sides
Sphinx Vinaysa
Lunge Sequence 2 Both Sides
Low Cobra Vinaysa

Uttanasana
Roll up to Standing

Shoulder Rotation Awareness
Wise Guy Neck Sequence

Tadasana
Ujayyi Pranayama
YAM

Standing Sequence 1
Sun to 
Lunge
Hammock
Warrior 2 Dance
Crescent Moon

Cobra Vinaysa

Uttanasana
Roll up to Standing

Tadasana
HAM

Repeat Standing Sequence 1 Other Side
Cobra Vinyasa
Childs Pose

Standing Sequence 2 from Dog
Lunge
Hammock
Horse
Squirt
Malasana
Uttanasna
Lunge
Dog

Upward Facing Dog Vinaysa

Repeat Standing Sequence 2 Other Side
Adding Side Splits
Upward Facing Dog Vinaysa
Rest Childs Pose

Vajrasana Meditation

Peacock Play

Transition onto Backs
Windshield Wiper
Bridge Pose x 2
Knees to Chest

Favorite Spinal Twist
Knees to Chest

Savasana



Friday, November 7, 2008

About Erich's Talk at the Crib

Erich gave the Friday Evening Dharma Talk.  Wow!

Carrie Garret summarized it on Erich's Board, Moving into Stillness:

dharma talk impressions #123

I knew this talk was going to be important. Monumental, actually. I could feel the energy behind it building for months. The fact that Erich was spending so much time getting ready for it was another clue. That fact that it was all I could think about was another clue. It was going to be huge.

Erich dropped me off so I could grab some food and when I got over to the dharma center, the energy was palpable. Folks were lined up in the back to get in, everyone taking off their shoes and greeting one another. I walked in to find Robyn, Terri, Darlene, Laura Tyree, Heidi from Pasadena, her friend, Fran (Frangipani) and her friends, Laura Pace, friends I've made from previous teacher trainings in Santa Barbara, people who were in class earlier that day. Erich's spot was on a rug in front. We were all sitting on blankets that were very, very close together, and close to him, which I knew would help the energy in the room be cohesive and tight. That's the best set up for a talk, in my opinion. It's very intimate. I found a spot right in the center, a couple of rows back, right next to Laura Pace. Erich was up in front getting all mic'd up for the video camera.

I'm always sort of in awe when I watch Erich give a talk. This incredible transformation takes place that's amazing to watch. The very shy, quiet, introverted person that I know so well sits down up there in front of everyone and wow, this thing happens. I know it happens to me, too, when I teach because I can feel it, (and I suspect it happens to all of us, as well) but I don't have the vantage point of watching it as an observer. But this sense of personal identity, and all the anxiety and nervousness that comes with that, drops away. I love watching the process; it's one of my favorite things to watch and be a part of. It doesn't happen immediately, but it does happen quickly.

This is a huge moment, as a teacher who is about to give a big talk in front of a bunch of people. It's way different that teaching a class. It's terrifying, it's exhilarating. You know full well that you will not be doing this alone. You know that this transformation is about to happen, which whisks you out of your personal sense of operation and you know the words will come and the channel will blast through….but right now it's sort of terrifying. You have an idea of what you're going to say, you've written it out, you've practiced feeling it, you're prepared, but you know that there's an infinite number of directions the talk could take. You know you're on the edge of creation, actually, very much an imminent "big bang," and it's just about to take off. Yet (!) there's going to be something you'll have to say to get it spinning. All these faces are staring at you and you know once you get this first sentence out it will spin and start and the event will find expression. It's a tense, totally exciting, completely wide open, beautiful moment. It's like an intense moment of self-consciousness, right on the cusp of total Self-awareness. I love this moment. There is nothing like it.

As I sit in the middle of my row, I know this is what's going on and I'm doing all I can, from where I am, to give energetic assistance.

So Erich thanks everyone for coming, thanks Kira for having him and begins to go through a few minutes of the rough outline for the talk. He says, "Just a moment.., " pauses, takes a drink of water and, my god, the whole thing shifted.

The dharma center is an old church, I think. The beams are ornate and curvy. The walls are white stucco or something that has an adobe feel. Erich is sitting in front of the white wall and there's a stained glass cross right above his head. At this moment I could suddenly see huge, I mean huge, energy corona radiating off of him. The field of light was about two or three feet wide, glowing off his head, hands, body. It was so awesome and so intense that I just put my notebook and pen down and just locked into the energy and the flow of what was coming through.

I've never before seen Erich speak like this. The channel was coming in so fast and so clear. Love Itself was speaking and every single trace of self-consciousness, of introverted, shy Erich was completely gone. It was one of the most incredible things I've ever seen. The message was about the big picture of what yoga is. You join, you yog, yoke, in order to experience the union - the Unity. Not just a mystical unity you feel when you're in class on the mat. Not just a joining with the supreme consciousness, then walking out the door to go back to your "regular life." Yoga is the art of living. It's about how you're using your mind, all the time…because you're always doing something with your mind. Yoga is about doing something useful with it; otherwise, you're doing something useless. And it's about realizing that life isn't the enemy. We're all the same family because we're sourced by the same Unity. And, in terms of the practices sometimes you "join with" and experience the Unity by sometimes bending over (hatha yoga), sometimes by singing (bhakti yoga), and, in essence, whatever you are doing wherever you find yourself being.

I can't tell you specific words he said because I didn't write them down. The power and beauty coming through was keeping me from looking down even for one second to grab my pen. Mostly what was registering for me was that this wasn't "Erich Schiffmann, Yoga Master" showing up. I don't even know if that person exists, actually, but it felt to me that a lot of people had come to hear this person speak. There was no stage. No pomp or circumstance. Just this gentle, beautiful man, so clear, so humble, so willing to let Love be all there is of him, so generous with himself and all he knows, so giving of his life work, such a simple, yogi bodhisattva. My teacher. My friend. Everyone in that room was touched, transformed….no doubt. Words can't explain it. I've never experienced anything like it.

Hey Ma Durga, I wanna love through your love.
Hey Ma Durga, I wanna feel what you feel.
Hey Ma Durga, I wanna see beyond this illusion
To what is Real.

Thank you, Erich for helping me to love so much, and to feel so deeply and to see to clearly what is Real.

infinite love,
Garrett

No Sequence Recorded Wed., October 22

It was the Wednesday before the Crib.   Sequence must not have gotten recorded.  Most likely very similar to Monday.  With attention to legs, chakras and prepping for sitting.


No Sequence Recorded Wed., October 29

The Sequence must not have been recorded today.
I am still riffing off of what I was teaching pre Crib and through the Crib.

I understand that it is really a preparation for sitting.
Lots of Attention to the Legs to help encourage grounding and attention to the tadasana cues to allow central current to flow.


Monday, November 3, 2008

2 Privates Today

I learn so much working 1:1 with peeps.  It's a mediation practice cuz it is so obvious when you are not totally present, which is why they are still somewhat exhausting for me. I have not totally relaxed and I still try to hard.  Practice practice practice.

My 10:30 arrived tired and down on herself cuz she had started smoking again so we focused on the breath.

Creating Breathing Room
Supine heart opener over a bolster with specific breath focus
Sukhasana with Easy Side Bending Play
Easy Janu Sirsasana Twisting
Upavishta Konasana
Revolved Head to Knee Pose

Breath of Fire
Deep Breaths with Kumbhaka 
Sitting

(This was such an interesting moment cuz she guided us to the breath of fire and then when we came to sitting, she was so dialed in, it did not feel right to move her.  My mind kept trying to convince me that we should do more asana, but my body and feeling was to allow us to simply sit in the effects.  This was a very cool learning moment)

Plank/DownDog Play
Cobra Rolling from 1/2 Dog
Bridge x 3
Eye of the Needle
Eye of the Needle Twist
Savasana

The 1:00 showed up with a very specific mischief in her leg.  This was a bit trickier, cuz my sense was that there was nothing really much to do for the leg, so much as create a sense of safety for her to relax.  But we worked on the leg and I tried to do the other.

Releasing the Grip

Thai Yoga Massage on her legs
I opened the sen lines of her feet and legs

And then we messed around with the following.  I had her walk around after each to see if she could sense any shift.

Windshield Wiper on the back
Legs up Wall 
- Wide and Baddha Konasana Play

Low Lunge
Wall Lunge

Seated Baddha Konasana at wall with contraction and release play

Supine Hand to Big Toe Pose with a Strap

Frog 

Baby Bridge
Bridge x 2 or 3

Supine Baddha Konasana 1 and 2
Constructive Rest Pose


Savasana


Sweet Vinyasa 8:30am Monday

19 Peeps

Similar Sequence that we have been working lately.  Talk was on what I am discovering about effort and ease, practice and surrender, alignment of being.  Lately the sequences have been directed towards sitting.

Sit

Opening
Yin Baddha Konasana with Feet Sen Channel Pressing 
Baddha Konasana
Slumpy Dandasana
Chest Press Dandasana

All Fours
Plank
Dog

Easy Side Plank Sequence

Leg Line Sequence 1 
Leg Lift from Dog
Lunge with Alignment Attention
Back to Dog
(Repeat Other Side)

Vinyasa 1
Dog
Plank
Sphinx
Rocket Cat
Childs
Plank
Dog

Leg Line Sequence 2 
Dog
Leg Lift from Dog
Lunge with More Alignment Attention
Hammock
Lunge
Back to Dog
(Repeat Other Side)

Vinyasa 2
Dog 
Plank
Low Cobra
Rocket Cat
Childs Pose
Plank
Dog

Uttanasana
Roll up to Standing

Shoulder Rotation Awareness
Swamp Monster/Cactus

Wise Guy Sequence

Tadasana
Ujayyi Breathing
YAM

Standing Sequence 1
Sun to 
Lunge
Hammock
Warrior 2 Dance
Crescent Moon
Lunge

Vinaysa 3
Dog
Roll into Cobra
Locust Legs
Rock back to Cobra
(ala Schiffmann)
Rest
Rocket Cat
Childs Pose
Plank
Dog

Uttanasana
Roll up to Standing

Tadasana

HAM
Repeat Standing Sequence 1 on the Other Side
Repeat Vinyasa 3

Standing Sequence 2
(from Dog)

Leg Lift to
Lunge
Hammock
Horse
Squirt
Malasana
Lunge

Vinyasa 4
Dog
Roll to Updog
Roll back to Downdog

Repeat Standing Sequence 2 Other Side
(with the addition of side splits)
Repeat Vinyasa 4

Childs Pose
Vajrasana Meditation
OM
OM

Half Lord of the Fishes
Cow Face
Forward Fold
Sit

Savasana








Sunday, November 2, 2008

Stiff White Guys, Sunday @ 10

23 Peeps

5 or 6 Brand New Peeps.  New to Lulu's and Yoga.  So that is always fun. Theme was around cultivating the effortless effort.

Baddha Konasana Foot Rubbing
leg Line Pressing
Yin style Baddha Konasana

Slumpy Dandasana
Chest Press Dandasana

Sukhasana Side Stretch 2x Both Sides

Uttanasana
Roll up to Standing
Shoulder Shrugs
Shoulder Rotation Awareness
Swamp Monster/Cactus

Wise Guy Sequence

Tadasana
Ujayyi Pranayama Play
YAM

Lunge Pattern 1 from Standing
(Both Sides; no dog)
Tadasana
Lunge Pattern 2 from Standing
(Both Sides; no dog)

HAM

Lunge Salute Pattern 3
Sun to Lunge
Crescent Moon
Hamstring Play
Lunge
Dog
Lunge
Crescent Moon
Hamstring Play
Lunge
Uttanasana
Roll up to Standing

Repeat Lunge Salute Pattern 3 Other Side

Tadasana
OM
OM

Sun to Belly
Rest

Sphinx x 2
Low Cobra x 2
Locust x 1

Roll onto Backs
Knees to Chest
Eye of the Needle Play
Easy Spinal Twist

Savasana




Stiff White Guys, Saturday 10:45

13 Peeps

Emphasis on breath, opening the front lines of the body and strengthening the back.  Lots of Lunges and baby backbends.  Talk on play of effort and ease.

Supported Heart Opener on Bolster
(emphasis on breath on 3 points in front spine)

Easy Sukhasana Forward Fold
(emphasis on breath in back of body)

Transition to Standing Forward Fold
Roll up to Standing

Shoulder Rolls
Easy Side Bend Sequence with emphasis on breathing into Lunges

Tadasana
Ujayyi Breathing
1/2 Salutes
2 rounds of simple lunge salutes to establish leg lines

2 rounds lunge salutes with crescent moon option, hamstring stretch and dog pose

Sun to Belly

Sphinx x 2
Low Cobra
Locust x 2

Roll onto backs
Knees to Chest
Eye of the Needle Both Sides

Easy Spinal Twist
Savasana

Soft Vinyasa, Saturday 9am

14 Peeps
Cozy Rainy Day

Talk ended up being about self healing.

Sit

Yin Baddha Konasana
Chest Press BK

Transition All Fours
Plank
Dog

Easy Side Plank Sequence Both Side

Leg Line 1 Sequence Both Sides

Vinyasa 1
Dog
Plank
Sphinx
Rocket Cat
Childs
All Fours
Plank
Dog


Leg Lines 2 with Hammock Pose Sequence Both Sides

Repeat Vinaysa 1

Uttanasana
Roll up to Standing

Shoulder Rotation Awareness
Wise Guy
Tadasana
Ujayyi Pranayama

YAM

Standing Sequence 1
Sun to 
Lunge
Hammock
Warrior 2 Dance
Low Lunge
Crescent Moon
Lunge
Dog

Vinyasa 2
Dog
Rounded Plank
Cobra
Locust Legs
Rock into Cobra
(ala Schiffmann)

Rocket Cat
Plank
Dog

Uttanasana
Roll up to Standing
Tadasana

HAM
Repeat Sequence 1 other Side
Repeat Vinaysa 2

Sequence 2 from DOG
Lunge
Hammock
Horse
Squirt Prep
Malasana
Lunge
Dog

Vinyasa 3
Roll into Updog

Repeat Sequence 2 Other Side
(More play with Squirt and all the way to side slits)

Repeat Vinyasa 3

Rest Childs
Vajrasana Meditation

Transition to Upavishta Konasana Sit
Palm Prana Awareness
Self Healing Awareness

Suppoted Savasana with a Bolster Under Heart

Savasana