Wednesday, December 31, 2008

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, December 29, 2008

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




Sunday, December 28, 2008

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

Saturday, December 27, 2008

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



Wednesday, December 24, 2008

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





Monday, December 22, 2008

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


Sunday, December 21, 2008

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


Saturday, December 20, 2008

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





Friday, December 19, 2008

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







Thursday, December 18, 2008

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

Wednesday, December 17, 2008

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



Tuesday, December 16, 2008

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
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.







Monday, December 15, 2008

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

Sunday, December 14, 2008

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


Saturday, December 13, 2008

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