Sweet Vinyasa 8:30am Wednesday

New Years Eve Day

13 peeps

Request: Twists and Back bending

Opening

Emphasis on lengthening and opening the side ribs in prep for back bending

Sukhasana or box pose

forward fold

side forward fold

easy spinal twist

(switch legs and repeat Other side)

Transition to All Fours

Cat/Cow

Barrel Rolls

Childs Pose

Easy Side Plank Pose Sequence

Childs

1/2 Dog

Rounded Back

Plank

Dog

Sequence 1

Lunge

Twisting Lunge

Hammock

Low Lunge Isometric

Hamstring Play

Vinyasa 1

Dog

Plank

Sphinx

Windshield Wiper

Rocket Cat 

Plank

Dog

Repeat Sequence 1 other Side

Vinaysa 2

Dog

Plank

Locust 1

Windshield Wiper

Rocket Cat

Childs

Plank

Dog

Uttanasana

roll up to standing

Block Between Thigh Play to establish Notes of Internal and External Rotation and Tailbone location.

5 Half Sun Salutations

Remove Block

Tadasana

Ujayyi Pranayama

YAM

Standing Sequence

Sun to Lunge

Warrior 1 Geek Out

Parsvottanasnaa

Warrior 3 Variation

Standing Splits

pigeon with Thigh Opening

Pigeon

3 Legged Dog

Revolved Dog

Dog

Vinaysa 3

Dog

Roll into Updog

Roll into Down Dog

Repeat Vinyasa 3

Uttanasana

Roll up to Standing

Tadasana

YAM

Repeat Standing Sequence on Other Side

Repeat Vinaysa 3

Rest Childs

Vajrasana Sit

Purvotanasana

Pachimotanasana

(Repeat)

Roll back

Bridge

Upward Facing Bow

(optional additional one)

Abdominal Hip Release using Happy Baby and Elements of the Supta Padangusthasana Sequence with a Twist

Savasana

Monday 1:1

I love working with this woman.  We have so much fun and I am learning so much about allowing the space for another being to connect with themselves.

Supine Heart Opener with Breath Awareness

Sukhasana Forward Fold with Blocks

Side Fold

Elongating Spinal Twist

(Switch Legs and Repeat)

Janu Sirsasana Elongation

(Both Sides)

Janu Sirsasana with Twist Both Sides

Janu Sirsasana with Opposite Twist Both Sides

Box Pose Forward Fold with Blocks

(Switch Legs and Repeat Other Side)

Upavishta Konasana with Side Bending 

Several Times to Both Sides

Transition to Standing

Tadasana

Shoulder Rotation Awareness

Strap Work to Open shoulders More

Hallelujah Arms to Create Resistance Understanding (in prep for Headstand play)

Wall Work

Splat

Right Angle

Ujayyi Pranayama

Repeat Wall Work with More Breath Awareness

Standing Sirsasana 1

Down Dog @ Wall x 2

Dolphin @ Wall with Block 2x

Headstand Prep with 3 Blocks @ Wall

Bridge Pose x 3 with Toes @ Wall

(Putting legs up wall in between)

Note: by this time she was so aware of her shoulders in a whole new way.

Reclining Buddha with Prayer Shoulder Opener Both Sides

Savasana

Sweet Vinyasa 8:30am Monday

20 Peeps

5 Drop Ins

I was not sure what we were going to do.  I anticipated working on Bakasana and eka pada bakasana again, but we didn't.  Play with Swamp and Hallelujah Acton to create opening moving towards camel, ustrasana.

Sukhasana or Box

Forward Fold

Side Forward Fold

Easy Spinal Twist

(Switch Legs and Repeat)

Transition All Fours

Cat/Cow

Barrel Rolls

Childs Pose

Plank

Dog

Plank

Easy Side Plank Sequence

Plank

Dog

Sequence 1

Knee to Forehead Abdominal Curl Play

Lunge

Twisting Lunge

Hammock

Lunge

Dog

Repeat Other Side

Vinyasa 1

Dog

Rounded Plank

Dog

Plank

Locust 1

Rocket Cat

Childs Pose

Plank

Dog

Uttanasana

Malasana

Mouse Prep

Malasana

Uttanasana

Roll up to Standing

Shoulder Rotation

Swamp Monster/Hallelujah Sequence

Wise Guy Neck Sequence

Tadasana

Ujayyi Pranayama

YAM

Sequence 2

Sun to Lunge

Swamp Warrior

Hallelujah Warrior

Lunge

Vinaysa 2

Dog

Rounded Plank to Updog

Roll to DownDog

Repeat Sequence 1 Other Side from Dog

Repeat Vinaysa 2

Uttanasana

Malasana

Mouse Pose

Malasana

Uttanasana

Utkatasana

Tadasana

HAM

Sequence 2

Sun to 

Lunge

Swamp Warrior

Hallelujah Warrior

Parsvottanasana

Warrior 3

Standing Splits

Pigeon

3 Legged Dog

Revolved Dog

Dog

Repeat Vinyasa 2

Repeat Sequence Other Side from Dog

Repeat Vinyasa 2

Childs Pose

Vajrasana Meditation

Ustrasana Play

(rolling into it)

Counter pose with Squat/Uttanasana

Vajrasana Meditation

OM x 2

Half Lord of the Fishes

Cow Face

(Switch Legs and Repeat Other Side)

Favorite Forward Fold

Savasana

SWg Sunday 10:00am

13 Peeps

Request for hips and shoulders.  We moved towards Headstand Preps.

Supine with low back sacrum awareness and breath awareness.

Hip Rotation Understanding Sequence with Hamstring Stretching.

Baddha Konasana Tailbone and Hip Rotation Awareness.

Uttanasasa

Shoulder Shrugs

The Lebowski

Rotation Awareness

Strap Work

Transition to Wall

Wall Sequence

Splat

Right Angle

Uttanasana

Roll up to Standing

Ujayyi Pranayama

Repeat Wall Sequence with more attention to the breath

Repeat with Breath Attention and Hip Rotation Attention

Wall Dog Play x 2

Shoulder Opener/Strengthener with and w/o Brick

Standing Sirsasana 1

3 Block Method @ Wall

Childs Pose

Supported Bridge with Brick

Happy Baby

Easy Spinal Twist

Savasana

SWG Saturday 10:45am

13 Peeps

9 Drop Ins

2 Brand Newbies

Supine

Low Back and Breath Awareness

Apanasana

Hand to Big Toe Pose with Strap

(Both Sides)

Transition to Standing

Uttanasana

Roll back Up

The Lebowski

Shoulder Shrugs

Shoulder Rotation

Shoulder Openers with Strap

Wise Guy Sequence

Transition to Wall

Pelvis Awareness/Tailbone Understanding

Splat 

Right Angle Pose

Uttanasana

Roll back Up

Ujayyi Pranayama

Repeat above sequence with more attention to breath

Down Dog @ Wall with Lobster Hands

3x with Childs Pose in between

Transition onto Backs

Windshield Wiper

Bridge Pose x 2

Eye of the Needle

Roll up to Sitting

Revolving Head to Knee Pose

Savasana

Soft Vinyasa, Saturday 9am

32 Peeps

Which is a bit much for the little Lulu Studio.

Lots of Drop ins from out of town.

Fun full vibe.

Heater was not on so it was COLD, so we started in a lively way.

Opening

Squat

Cowboy Negotiation

Uttanasana

Roll up to Standing

3 Part Tibetan HAH Breath

Arm Prana Awakening

Heart Awakening

Uddiyana Bandha Play

Tadasana

Ujayyi Pranayama

YAM

Sequence 1

Sun to Lunge

Hammock

Twisting Lunge

Vinyasa 1

Dog

Rounded Plank

Dog

Plank

Locust 1

Windshield Wiper

Rocket Cat

Childs Pose

Plank

Repeat Sequence Other Side from Dog

Repeat Vinaysa 1

Uttanasana

Malasana

Mouse Pose

Uttanasana

Roll up to Standing

Tadasana

HAM

Sequence 2

Sun to Lunge

Hammock

Warrior 2 Dance

Crescent Moon

Vinaysa 2

Dog

Roll into Cobra

Rocket Cat

Childs

Plank

Dog

Repeat Sequence 2 Other Side

Vinyasa 3

Dog

Roll into Cobra

Rocket Cat

Toe Torture

(Watch Demo)

Repeat Vinaysa 3

Watch Demo for Upward Facing Dog

Repeat 2x

Uttanasana

Malasana

Bakasana Play

Transition onto Backs for Supine Bakasana and Eka Pada Bakasana Play

Roll up and Play with Bakasana

Uttanasana

Roll up to Standing

Inverted Sirsasana 2 Play

Transition back onto backs for supine Tripod Headstand Play

Roll up for Tripod Headstand Play with Bakasana Play

Childs Pose

Half Lord of the Fishes

Cow Face

(Repeat Other Side)

Favorite Forward Fold

Savasana

Sweet Vinyasa 8:30am Wednesday

Christmas Eve Day

So mix of regulars and peeps I have not seen before and drop ins.

Similar sequence as Monday with Eka Pada Bakasana as the play.

The talk was riffing off the 10,000 hours of practice.  Suggestion that the experience of God, or THE SELF, takes practice.

Yin Style Baddha Konasana

Chest Press Bakasana

Transition to All Fours

Cat/Cow Barrel Rolls

Childs Pose

Easy Side Waist Sequence

Childs Pose

1/4 Dog

Plank

Dog

Sequence 1

Lunge Abdominal Curling

Lunge

Hammock

Twisting Lunge

Dog

Repeat Sequence 1 Other Side

Vinaysa 1

Dog

Rounded Plank

Dog

Roll into Cobra

Locust

Rocket Cat

Childs

Plank

Dog

Uttanasana

Squat

Uttanasana

Roll up to Standing

Shoulder Awareness

Wise Guy

Tadasana

Ujayyi Pranayama

YAM

Sequence 2

Lunge

Hammock

Horse

Squirt Prep

PP A

Warrior 2 Dance

Crescent Moon

Dog

Repeat Vinyasa 1

Uttanasana

Squat

Mouse Pose

Bakasana

Uttanasana

Roll up to Standing

Tadasana

HAM

Repeat Sequence 2 Other Side

Vinaysa 2

Dog

Roll into Updog

Roll into Downdog

Squat

Transition onto Backs

Happy Baby into Supine Crow

Supine One Legged Crow Play

Roll back up

Play with Sleepy One Legged Crow 

and One Legged Crow

with Wrist Stretches in between

Childs Pose

Vajrasana

Transition onto Backs

Bridge x 2 (optional wheel)

Abdominal Hand to Big Toe Pose Sequence with a Twist

Savasana

1:1 Monday

We just went with L said at each moment.

So as we started to twist she remarked on her mid back twinging, so we did sacrum and belly work to establish the roots.  As we were forward folding she remarked that she was confused by her shoulders so we came to standing to work that...etc...  This allowed the session to be really interactive and fun.

Heart Opener with Bricks

Created the impression of the back of the heart with block heart opener.

Used that in sitting sequence to get the sense of lifting up and out.

Sukhasana Side Bending and Spinal Twisting

Sacrum Work to understand twisting from the Root

Janu Sirsasana with Heart Lift Both Sides

Janu Sirsasana Twisting from Sacrum Both Sides and Both Directions

Baddha Konasana

Box Pose with Lifting  Both Sides

Transition to Standing

Foot Opening on Wooden Block

The Lebowski

Shoulder Rotation Work

Tadasana

Ujayyi Pranayama

Chanting A - U - M to lengthen the breath

Chanting AUM

This turned out to be exhausting for her and we sat back down.

I was really encouraged by the effect of this.

Seemed cool that it would be too much.

I think it was the conscious exploration and use of the small postural muscles along the spine.

She remarked on feeling the "V" of the breath but that she was cooked.

We lay back down and rested.

Bridge Pose x 2

Lying Down Hand to Big Toe Sequence with Twist

Pranayama with emphasis on moment at the end of the exhale

Savasana

Sweet Vinyasa 8:30am Monday

12 Peeps

Still feel quiet since teacher training.  Class was technical.  Similar sequence as Saturday's Soft Vinaysa moving towards eka pada bakasana...kind of.  Peacock and Shoulder openers.  A little talk on the "loosening the conditions of love" but not so flushed out yet.

Sukhasana Sideways forward Fold

Spinal Twist

Switch Legs and Repeat Other Side

Transition to All Fours

Cat Cow Barrel Rolls

Childs Pose

1/2 Dog

Rounded Back

Plank

Dog

Sequence 1

Abdominal Curls x 3

Lunge

Hammock

Twisting Lunge

Dog

Repeat Other Side

Vinyasa 1

Rounded Plank

Dog

Roll into Cobra

Locust

Rocket Cat

Childs

Plank

Dog

Uttanasana 

Malasana

Roll up to Standing

Shoulder Play

Wise Guy Sequence

Tadasana

Ujayyi Pranayama

YAM

Sequence 2

Sun to 

Lunge

Hammock

Horse

Warrior 2 Dance

Crescent Moon

Lunge

Dog

Repeat Vinaysa 1

Uttanasana

Malasana

Mouse Pose

Bakasana Play

Uttanasana

Roll up to Standing

Tadasana

HAM

Repeat Sequence 2 Other Side

Vinaysa 2

Dog

Roll into Updog

Roll into Down Dog

Malasana

Transition onto Backs

Happy Baby

Supine Bakasana

Supine Eka Pada Bakasana

Roll up and into Plank/Dog

Eka Pada Bakasana Play

Peacock Play

Compassion of Christ

Locust

Reclining Buddha with 1/2 Prayer Shoulder Opener

Both Sides

Transition onto Backs

Bridge Pose

Viparitta Karni

Plow

Karni Pidasana

Roll Out

Uttana Padasana

Knees to Chest

Spinal Twist

Savasana

SWg Sunday 10:00am

19 Peeps

4 Drop Ins

Super sweet and quiet group.  Really mixed.  I thought I would talk more today.  But maybe the teacher training wore me out.  So class was pretty straight.

Supine over a bolster.  Breath Awareness

Sukhasana Forward Folding

Sukhasana Side Bending

Transition to Standing

Uttanasana

Roll up to Standing

Shoulder Shrugs

Shoulder Rotations

Swamp Monster/Hallelujah

Interlaced Finger Shoulder Stretch

Roll back Up

Wise Guy Neck Sequence

Tadasana

Ujayyi BReath

YAM

3 Easy Rounds Lunge Salutes

Warrior 2 Dance Sequence x 2

Tadasana

Little Tree

Tree

Uttanasana

Malasana

Transition onto Backs

Knees to Chest

Windshield Wiper

Bridge Pose x 2

Eye of the Needle

Easy Spinal Twist

Savasana

Winter Teaching Yoga Session: Day 10

Last Day

Centering

Choice Heart Opener

Choice Forward Fold

Attention on the Breath and spaces in between the breaths

Discussion

- Spaces between the breaths and spaces between the thoughts

- Questions and Discussion

- Review of Sequences

Practice

Did a practice playing with Arm Balancing and Sirsasana

Assistance in Urdhva Dhanurasana (ankle holding and drop backs)

Paschimottanasna Assistance

Half Lord of the Fishes Spinal Twist Assistance

Savasana

Graduation

SWG Saturday 10:45am

11 Peeps

3 Drop Ins

Supine

Breath Awareness and Sacrum Awareness

Apanasana

Hamstring Stretch with Strap

Transition to Standing

Uttanasana

Roll up to standing

The Lebowski Shoulder Opener

Shoulder Rotation Awareness

Wise Guy Sequence

Tadasana

1/4 Sun Salutations

3 Rounds Lunge Salutes

Transition to Bellies

Sphinx

Locust 2

Locust 2

Locust 3

Rocket Cat

Childs Pose

Transition onto Backs

Eye of the Needle Play

Bridge Pose x 2

Abdominal Sequence 

Easy Spinal Twist

Soft Vinyasa, Saturday 9am

16 peeps

4 Drop Ins

I was in the mood to teach arm balancing.  Yesterday's teacher training was so much fun and today we were going to be working arm balances so I took the chance to practice a little.  We set up the actions for bakasana, eka pada bakasana and peacock, mayurasana.  Talk was on the four petals of the muladhara (kama, artha, dharma and moksha).  Talk was more a presentation of these ideas.  I am just coming to them and so sharing them helps bake them in me. 

I taught from 9am to 5pm today so the sequence might not be totally exact, but it's close.

Sukhasana Forward Fold to Side

Easy Spinal Twist

(Switch Legs and Repeat Other Side)

Transition onto all fours

Cat/Cow

Barrel Rolls

Childs

1/2 Dog

Rounded Back

Plank

Dog

Sequence 1

Abdominal Curls to Lunge

Hammock

Low Lunge with Shoulder Side Waist Stretch

Hamstring Stretch

Dog

Repeat Sequence 1 Other Side

Vinaysa 1

Dog

Rounded Plank

Dog

Roll into Cobra

Land and Roll into Locust

Rocket Cat

Childs Pose

Plank

Dog

Uttanasana

Malasana

Roll up to Standing

Shoulder Rotation Awareness

Wise Guy Neck Sequence

Tadasana

YAM

Sequence 2

Sun to Lunge (attention to stepping back slowly)

Hammock

Warrior 2 Dance

Twisting Lunge

Repeat Vinyasa 1

Repeat Sequence 2 Other Side, playing with bionic woman style stepping forward

Uttanasana

Malasana

Mouse Pose

Malasana

Uttanasana

Pada Hastasana

Roll up to Standing

Tadasana

Sirsasana 2 Inverted to Inverted Handstand

Interlaced Finger Shoulder Stretch

Sequence 3

Lunge (attention to stepping back slow)

Crescent Moon

Twisting Lunge

Vinyasa 2

Dog

Roll into Updog

Roll back Down Dog

Repeat Sequence 2 Other Side, playing with bionic woman style stepping forward

Repeat Vinyasa 2

Uttanasana

Malasana

Bakasana Play

Transition onto Backs

Happy Baby to Supine Bakasana

Play with Supine One Legged Bakasana

Happy Baby

Rock up 

Demo

Play with Sleepy Crow Pose

Play with Peacock Pose

(Stretching the wrists in between)

Transition onto Backs

Windshield Wiper

Bridge Pose 

One Legged Bridge Pose

Bridge to Vipartta Karni

Plow

Karni Pidasana

Roll out to Uttana Padasana (fish pose variation)

Supine

Easy Spinal Twist 

Knees to Chest

Savasana

Winter Teaching Yoga Session: Day 9

Is it me? Is it them? Does it matter?  

Today the group came together in a whole new way.  We had a blast together.  And tomorrow is the last day. Feel sad about that.

Opening

Legs up wall with bolster and strap and block

Legs in baddha konasana on bolster

Ham Sa Mantra

Savasana

Sit

Play with:

Ham Sa

Sa Ham

Ham Sa

Close and Gather

Feedback and discussion on practice.

Discussion on Ham Sa.

Review of Sequence Homework.

Transition Discussion

Assignment of putting sun salutation, with sequence and counter posing into a whole class.

20 minute break.

Casual discussion.

L asked me what my goals are in yoga.  This was an awesome question for me and something I should allow to bake more.  I shared things today that I am not sure I have ever shared.

Practice

Level 2 Style practice towards Handstand

Quickest and most efficient Path

Uttanasana

Tadasana

Sequence 1

Cactus to Standing Handstand

Shoulder Stretch Forward Fold

Lunge with isometric opening

Hamstring stretch with Anatomical Awareness

Lunge

Vinyasa 1

Dog

Plank

Locust

Rocket Cat

Childs

All Fours

Plank

Dog

Repeat Sequence Other Side with Leg Lift

Uttanasana

Roll up to Standing

Sequence 2

Cactus to Standing Handstand 

Interlaced Finger Shoulder Stretch

Lunge with Shoulder Stretch

Twisting Lunge

Repeat Vinyasa 1

Easy Side Plank

Repeat Sequence 2 Other SIde

Uttanasana

Roll up to Standing

Transition to Wall

Splat

Right Angle

Uttanasana

Roll back up

Clock Shoulder Stretch Both Sides

Splat

Right angle

Warrior 3 @ Wall Boht Sides

Uttanasna

Squat

Sit facing Fall

1/2 Handstand Play

with Partners

Handstand Play

Assisting and Getting Up

Thigh Torture Pose

Camel @ Wall

Forearm Balance @ Wall with Blocks

Headstand with Blocks Play

Scorpian Play

Partner Assisted Stretching OUt

Sqaut

Childs

Supine BK

Twisiting

Savasana or Legs up Wall

Close

Winter Teaching Yoga Session: Day 8

Centering

Restorative Bridge Pose on 2 Bolsters

Restorative Paschimottanasna with Bolster

Sukhasana with Side Waist Opening

Chest Press Dandasana

Sit

Discussion

Talked about Designing a Routine and Sequencing

Assigned homework of Sequencing the postures they had already mapped out to achieve a particular pose.  Also assigned establishing counter poses.

Practice

Each taught their sun salutation.

This was super fun and it opened up the opportunity for questions and answers.  It might have been smart to have them teach more much earlier in the training.  Cuz the act of teaching starts the questions.  And makes the information being presented relevant.

Yin Style Practice

Used this practice to share chakra info.  Again, this is feeling less useful than doing one of my "talks" during the practice.  Hold over.

Baddha Konasana

Pigeon

Frog

Sphinx/Seal

Childs Pose

Saddle

Snail or Forward Fold

Spinal Twist

Short Savasana

Chakra Meditation

4:30 Short Break

4:45 mapping discussion

how to use the chakra info to help understand yourself

physical maladies as threads to pull on

homework: reflect back on a physical malady and map it to a chakra

5:00 circle and close

Winter Teaching Yoga Session: Day 7

Opening

Tadasana

Opening Connective Tissue on Feet with Wooden Block

Attention to Subtle Energies (Nadis and Breath in Nostrils)

Uttanasana

Discussion:

Talked about evening's homework and how they went about coming up with the teaching of the asanas. Various levels of difficulty.  We spoke about the inevitable hearing of "my voice" in their head and that it was just a stepping stone.  

Practice

Today's practice was designed to understand the components of the "classic" sun salutations A, B and C.  I never teach these salutations anymore, but for some reason I think it's useful to know what the original form is that you are riffing off of.  So we broke the components down.  Looked at how they could be done against a wall for a stiffy, looked at common mischief in the forms and then looked at how to start to adapt and riff off of them.

I shared my tricks and my adaptations.  This section of the TT feels like a hold over from the first TT.  I am not sure why I still feel compelled to teach this stuff since I do not rely on it at all.  Maybe it is the historical nature of the vinyasa practice born out of the ashtanga forms...I am not totally sure.  But for the last several teacher trainings I have questioned the value.

Then peeps taught their postures.  We played with box pose on each other. Unwound with Supta Happy Baby Abdominal to Supta Padangusthasana with a Twist.

Savasana

Break @ 3:30.

Come together @ 4:00

Discussion around the sun Salutations.

Discussion towards Lunge Salutes and Creating a Pattern.

This flushed out some good questions and sharing.

We finished with a Pranayama Practice designed in Sutra 1.34 with more attention held on the holding out of the breath at the bottom of the exhale.

Close.

Sweet Vinyasa 8:30am Wednesday

16 Peeps

Lots of men today, so decided to open the shoulders.  Also a woman who had been asking for more strength poses showed up so I combined those ideas into a chaturanga practice.  I almost never to chaturanga.  I can't bear to watch, but it was fun to get geeky and mechanical.

Opening

Sukhasana Forward Fold towards a side

Seated Spinal Twist towards that same side

(Switch Leg Cross and Repeat Other Side)

Transition All Fours

Cat/Cow

Barrel Rolls

Childs Pose

1/2 Dog

Rounded Back

Plank

Dog

Uttanasana

Roll up to standing

Shoulder Openers with Strap

Cactus Arms to Standing Chaturanga/Standing Plank

Standing Viparitta Karni

Interlaced Fingers behind back Arms Overhead Stretch

Tadasana

Palm Prana Ping Pong

Ujayyi Breathing

YAM

Sequence 1

Sun to Lunge

Twisting Lunge

Crescent Moon

Hamstring Stretch

Dog

Vinaysa 1

Dog

Plank

"Girlie Pushups"

Locust

Rocket Cat

Plank

Dog

Repeat Sequence 1 from Dog Other Side

Repeat Vinyasa 1

Play with "Cobraranga" to communicate leg action and shoulder action of chaturanga

Plank

Dog

Uttanasna

Roll up to Standing

Tadasana

HAM

Sequence 2

Sun to Lunge

Twisting Lunge

Warrior 1 (with emphasis on shoulders)

Pyramid Variation

Lunge

Vinaysa 2

Dog

Plank

Chaturanga

Locust with Interlaced Hands

Plank

Dog

Repeat Sequence 2 Other Side from Dog with Leg Lift

Vinaysa 3

Dog

Plank

Chaturanga

Bow Pose x 2

Rocket Cat

Childs Pose

Vajrasana

Revolving Head to Knee Pose

Baddha Konasana

Transition onto Backs

Bridge Pose x 2 with Strap

Wheel x 2 with shoulder emphasis

Knees to Chest

Happy Baby Abdominal Sequence to Supta Padangusthasana with a Twist

Savasana

Learning How You Teach

It is such a gift to be able to try to teach others how to teach.  I am not sure this can actually be done, but it says so on the brochure of most teacher training schools.

When we make the effort to explain what we do, we get to see it for ourselves.  This mindfulness creates a deeper relationship as well as shifts the process.

Today I realized that I teach asanas from internal actions.  I am totally unwilling to just suggest the name of a pose, without tuning it.  This is time consuming and results in too much talking, but it also results in a room full of poses that are dialed in from the inside and relatively comfortable and clear for the peeps attempting them.

But as I try to share these actions with the peeps in the Winter Teacher Training, I am not sharing them so that they will repeat them verbatim.  I am hoping, actually, that they will use them to start to internally map within their own bodies and bring forth new language.

In attempting to assist others on the path to teaching, all we can do is share everything and hope some of it is useful.

Winter Teaching Yoga Session: Day 6

I feel like I am driving the group.  Usually the information is drawn out of me through questions and situations.  Because of the more intimate size and learning style of the group, there are not so many questions and so I just keep going.  I feel like I am presenting a lot of information (maybe too much) that can't all be useful or interesting.  And so while it is difficult to continue without obvious feedback, I am totally enjoying myself.

I am so grateful to C, M and L for joining me as we slide together towards the winter solstice on the waning moon.  I love to try to explain what I do.  And today I had some major insights on what the "Intro to Yoga" videos would look like on the Lulubandhas.com home page.

Opening

Restorative Upavishta Konasana

Restorative Spinal Twist Over the Bolster (Both Sides)

Reclining Heart Opener with Bolster at Angle Supported by a Brick

Easy Forward Fold

Discussion

Review of Sutra 2.40 on Sauca

L had questioned the meaning on Monday.

I was psyched cuz it made me have to try to explain the Samkhya dualist philosophy of purusha and prakrti.  This is not comfortable easy territory for me, so I was a little rusty on that one.  I brought a few different sources today so we could look at different translations of that sutra confirming that it could be seen different ways.

Practice

I had big ambitions for this practice.

We were going to be looking at "forward facing hip" poses, checking in the actions of mula bandha, uddiyana bandha and the aligning force of the ujayyi breath as well as the release into the shushumna.

Opening

On backs, engaging with the Pelvic Floor, vajroli mudra, aswini mudra and the perineum

Roll up to Squat

Uttanasna

Roll up to standing

Uddiyana Bandha Play

Arm Channel Prana

Heart Hand Prana Exercise

Tadasana

Ujayyi Breath and Vayu Theory

Sequence 1

Sun to Lunge

Twisting Lunge

Low Lunge with Action in Tailbone

Step Forward

Roll up to Standing

Tadasana

Repeat Sequence 1 Other Side

Bow n Arrow Action with Shoulder Opening

Sequence 2

Sun to Lunge

Warrior 1 Geek Out (Hip Rotation, Tailbone, Shoulders, Feet, etc)

Lunge

Step Forward 

Uttanasana

Roll up to Standing

Tadasana

Repeat Sequence 2 other Side

Sequence 3

Sun to Lunge

Pyramid Variation

Parsvottanasana

Warrior 3 Variation

Standing Splits

Squat

Uttanasana

Roll up to Standing

Repeat Sequence 3 other Side

Sequence 4

Step Back to Twisting Triangle Stance

Twisting Triangle with Bow n Arrow Action

Pyramid Variation

Uttanasnaa

Roll up to Standing

Repeat Sequence 4

Sequence 5

Step back to Twisting Triangle Stance

Twisting Triangle with hand on Sacrum

Pyramid Variation 

Uttanasana

Roll up to Standing

Squat

On each other we looked at the postures more in depth, but the teaching and working from the actions made this almost unnecessary.  I realized today that I teach from actions so that the poses happen from the inside out.  

(i had planned to do pigeon too, but forgot)

Bridge Pose Adjustments

Bridge Pose Solo with Strap

Restorative with Bolster under Neck and Legs loosely bound in semi baddha konasana

Savasana

Break @ 3:45

Come together at 4:15

Discussion

Talked more about teaching an Asana

Assigned Homework: Triangle Homework, Write out instructions for favorite and least favorite standing pose.  Be Prepared to Teach.

Was guided to share the Gayatri Mantra.

Practiced and Sat.

Winter Teaching Yoga Session Day 5

We need to "regroup" today. Get back to the core 3 in the training. I arrived with 3 different plans uncertain of which one would be best. Went with the mellow learning how to touch day.

Centering:
Horizontal Bolster Heart Opener
Wide legged Baddha Konasana Forward Fold

Discussion of "Looking at the Posture" Homework.
"Types of Beginners" Discussion

Breathwork with Partner Exercise

Break @ 3:30
Come Back @ 4:00

Thai Yoga Massage Savasana "Adjustments"

Close

Homework: to write about all the touching work today

Sweet Vinaysa, 8:30am Monday

16 peeps

Class was influenced by work in Teacher Training yesterday. Focus on allowing the breath to align the posture. Standing poses towards Half Moon. Then lots of shoulder work on the floor. Talk continued in the "practicing" theme of the 10,000 suggested hours by Gladwell. Homework: notice what you are practicing.

Sukhasana
Tailbone Awareness
Forward Fold
Side Forward Fold
Sukhasana Twist
(Switch Legs and repeat other side)

Transition All Fours
Cat Cow Barrel Rolls
Childs Pose
Plank
Dog

Uttanasana
Roll up to Standing

Tadasana
Ujayyi Pranayama
(focus on this a bit)

YAM

Sequence 1
Sun to Lunge
Twisting Lunge
Side Angle Prep
Triangle
Side Triangle
Side Angle Pose
Lunge

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

Uttanasana
Malasana with Mouse Prep Play
Uttanasana
Roll up to Standing

Tadasana
HAM
Repeat Sequence 1 Other Side

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

Uttanasana
Malasana
Mouse Pose
Uttanasana
Roll up to Standing

Tadasana
OM

Sequence 2
Sun to Lunge
Side Angle Prep
Triangle
Open Triangle
Wrapped Triangle
Half Moon Pose
Standing splits
Deep Hip Opener
Pigeon
3 Legged Dog
Dog

Repeat Vinyasa 2

Uttanasana
Malasana
Mouse Pose
Malasana
Uttanasana
Roll up to Standing

Tadasana
OM

Repeat Sequence 2 Other Side

Vinaysa 3
Dog
Plank
Dhanurasana x 2
Rocket Cat
Childs Pose

Compassion of Christ Shoulder Stretch Both Side
Reclining Buddha with Shoulder Stretch

Childs Pose
Headstand or Legs up Wall or Forward Fold

Transition onto Backs
Hand to Big Toe Pose Sequence with Spinal Twist

Savasana

Winter Teaching Yoga Session: Day 4

The energy was shifting today.

One of the women called in sick and  another had been up all night with her sick dog.  At the break the woman who joined us last minute let me know that she needed to drop out.  These are the moments that are delightfully revealing of our attachments.  Thank goodness I had a plan and I pretty much stuck to it.

Opening

Heart Opener on Blocs

Sukhasana Side Bending Forward Fold

Spinal Twist

Switch Legs and repeat other Side

Sukhasana Forward Fold and Chest Press

(Switch Legs and Repeat)

Sit

Discussion

Discussed how different aspects of a posture might be emphasized depending on what you were sequencing about or towards, what the dharma talk was, the "level" of the group, etc.

Practice

We did a mini sequence to look at different paths to get into triangle.

Childs

Plank

Dog

Sequence 1

Lunge

Hammock

Twisting Lunge

Dog

Repeat Sequence 1 Other Side

Vinaysa 1

Dog

Plank

Locust 1

Rocket Cat

Childs

Plank

Dog

Sequence 2

Lunge

Hammock

Warrior 2 Dance

Reverse Triangle

Triangle

Side Triangle

Lunge

Dog

Repeat Sequence 2 Other Side

Repeat Vinyasa 1

Sequence 2

from Dog

Lunge

Side Angle Pose Prep

Triangle

Side Triangle 

Side Angle Pose

Deep Hip Opener

Dog

Repeat Sequence 2 Other Side

Repeat Vinyasa 1

Look at Warrior 2, Triangle, Side Angle Pose on each other and talk about common mischief and looking at how to offer more space and understanding in each of the ones present.

Revolving head to knee pose assistance

Upavishta Konasana assistance

Supported Bridge Pose with a Block

Constructive Rest Pose

Savasana

Break from 4:00 to 4:30

4:30 to 5:00

Discussion on Asana

the Sutras of the Asana

Assigned reading in Book on the Process of Asana and "Guidelines" for instructing asana as well as the Asanas of the Hatha Yoga Pradipika.  Also, because we got into a discussion on Hatha vs Raga Yoga, I assigned the Yamas and the Niyamas Reading.

Finished with AUM Play.

SWg Sunday 10:00am

21 Peeps

No new peeps.

But some peeps that have not been in a long time.

I was late to class today.  I slept in and seemed to have no sense of time and space as I went about my morning as usual.  Reading the paper, doing some laundry, drinking some coffee...Suddenly I cared what time it was and it was 9:40am and I still hadn't showered.  Doah! 

I arrived and everyone was seated and waiting.  So we started right in.

Sukhasana with Tailbone awareness

Forward Fold

(Switch Legs and Repeat Other Side)

Transition to Standing

Forward Fold

Roll up to Standing

Shoulder Rolls

The Lebowski

Shoulder Rotation Play

Swamp Monster/Cactus

Interlaced Finger Shoulder Stretch with Forward Fold

Roll back up

Wise Guy Neck Sequence

Tadasana

Ujayyi Pranayama

1/4 Salutes

3 Rounds Lunge Salutes

(sped these up today by not coming all the way to standing in between them)

Warrior 2 Dance Sequence x 2

Squat

Uttanasana

Roll up to Standing

Tadasana

Transition to Floor

Windshield Wiper

Bridge Pose x 3

Knees to Chest

Eye of Needle to Happy Baby Play

Supine Baddha Konasana Play

Easy Spinal Twist

Savasana

Soft Vinyasa, Saturday 9am

I did not record the sequence on Saturday, November 29.

SWG Sunday 10:00am

I did not record the class on Sunday, Nov 30.

Winter Teaching Yoga Session: Day 3

We met from 1 to 5 today.

I am so grateful for the teacher training.  The container of the gathering as we move into the "holiday season" is just what I needed.  It is grounding and opening for me.

Opener

Partner Hip Openers at Wall to start to get used to touching each other and working with another person. (45 minutes)

Discussion

Myth of the Posture, the Process of Asana, Photo vs. Video

Practice

Continued the geeking out on the rotation of the hips and the relationship with the tailbone.  Hoping to create a solid internal map so that peeps can really speak from what they feel.  This will also help ground the practice as we get more into the subtle play.

Tadasana

Ujayyi Pranayama

1/4 Salutes

1/2 Salute

M and L both taught 2 rounds of salutes.

Block between thighs in Tadasana.  "The Effort of Neutral"

A few 1/2 salutations to create more memory.

Wall Work

Splat to establish the relationship between pelvis and tailbone

Right Angle Pose

Uttanasana

Roll up to standing

Play with Right Angle pose to feel the simultaneous internal and external hip rotation.

Play with breath in back and front of body to start to map the anatomy of the breath with the postures.

Down dog @ Wall Play

1/2 Dog Assistance

Down Dog Assistance

Sphinx with low back and breath awareness

Locust Play

Abdominals to release low back

Spinal Twisting with Hip Rotation

Savasana with 2 Bolsters and blanket under legs

Break @ 3:55

Regrouped at 4:30

Began discussion of how to look at a pose.

Asking what needs to be opened, strengthened, etc to help it be achievable. And what poses would satisfy those needs.

Used upward Facing Bow pose as the example.

Assigned homework of looking at 3 poses and writing out the body parts and possible poses to accomplish the task.  Also homework of looking at the anatomy picture.

SWG Saturday 10:45am

16 Peeps

1 New Drop In

Supine

Hip Rotation Opener with Eye of the Needle Play

Transition to a seat

Sukhasana with Side Bend 2x

Squat Play

Uttanasana

Roll up to Standing

The Lebowski Shoulder Opener (formally Spring Training)

Shoulder Rotation Play with Fingers Interlaced Behind Back shoulder Stretch

Wise Guy Neck Stretch

Tadasana

Ujayyi Pranayama

1/4 Salutes

3 Rounds Lunge Salutes with Hamstring and Hip Rotation Awareness

Warrior 2 Dance x2

(with Tadasana in between)

Little Tree

Tree

Tadasana

Uttanasana

Squat

Transition onto Backs

Windshield Wiper

Bridge x 2

Knees to Chest

Easy Spinal Twist

Savasana

Soft Vinyasa, Saturday 9am

16 peeps

Lots of attention to attention to the Shoulders.  Talk on the 10,000 hours of practice.  

Yin Baddha Konasana

Chest Press Dandasana

Transition All Fours

Cat/Cow Barrel Rolls

Childs Pose

1/2 Dog

Rounded Back

Neutral

Easy Side Plank Both Sides

Childs

1/2 Dog

Rounded Back

Plank

Dog

Lunge Sequence

Lifted Leg in Dog

Lunge

Hammock

Twisting Lunge

Dog

Repeat Lunge Sequence Other Side

Vinyasa 1

Dog

Plank

Locust 1

Rocket Cat

Childs

Plank

Dog

Step Forward Uttanasana

Roll up to Standing

Shoulder Rotation Awareness

Swamp Monster

Cactus/Hellejuiah

Interlaced Finger Shoulder Stretch with Forward Fold

Roll up to Standing

Wise Guy Sequence for Neck

Tadasana

Ujayyi Pranayama

Chanting "A" (of AUM)

Standing Sequence

Sun to Lunge

Swamp Warrior to Cactus Warrior

Parsvottanasana

Warrior 3 Variation

Standing Splits

Pigeon

3 Legged Dog

Dog

Vinyasa 2

Dog

Plank

Locust 2

Rocket Cat

Childs Pose

Plank

Dog

Step Forward Uttanasana

Malasana

Bakasana

Malasana

Uttanasana

Roll up to Standing

Chant "U" (of AUM)

Repeat Standing Sequence Other Side

Vinyasa 3

Dog

Plank

Locust 3

Compassion of Christ Shoulder Stretch

Locust 3

Rocket Cat 

Childs Pose

All Fours

Plank

Dog

Side Plank Both Sides

Vinaysa 3

Reclining Buddha into 1/2 Prayer Shoulder Opener

Repeat Other Side

Childs Pose

Vajrasana

"M"

3 Rounds of AUM

Sit

Transition onto Backs

Spinal Twist

Savasana