Stiff White Guys Yoga, Sunday 10am

I did not record the sequence for Sunday, December 20.

Seems like we did something like:

Impressing the Heart
Tailbone Awarenss
Hamstring Stretching @ the Wall

Easy Side Bending
Uttanasana
Roll up to Standing

Lebowski
Hokey Pokey
Ecstatic Shaking
Heart Prana Pounding
Heart hand Extension

Easy Lunge Salutes

We probably moved to Warrior 3 cuz that is what we had been doing lately...

Bridge poses

Spinal Twisting

Savasana

Yin Yoga and Meditation, Wed 7pm

5 Peeps

Similar pattern as lately with focus on the Svadhisthana and Ajna. Play seemed to be to track the flow of prana after a pose to practice noticing the play of focusing and opening the awareness with the chakra meditation and mantra techniques.

Butterfly, 6 minutes
Sit, 2 minutes

Swan, Box or Shoelace, 5 minutes
Wide Angle Seat, 2 minutes, awareness to Svadhisthana
Repeat Hip Opener other Side
Wide Angle Seat, 2 minutes, awareness to Svadhisthana

Upavishta Konasana or Frog, 5 minutes
Rest

Lunge, 5 minutes
Childs Pose
Repeat Other Side

Sphinx or Seal, 5 minutes (Attention to Svadhisthana, VAM/OM Mantra)
Rest

Transition onto Backs
Eagle Spinal Twist (Attention to Ajna with OM/OM Mantra)
Rest
Repeat Twist Other Side
Rest

Transition to sitting

Attention to Svadhisthana
VAM/OM mantra

Relax mantra, allow awareness to grow like a vine to Ajna, holding attention here.
Eventually release focus and allow awareness to expand.

Sweet Vinyasa Yoga, Wednesday @ 8:30am

13 Peeps
1 Drop In

Similar sequence as Monday. Chanting up the Chakras in a flow sequence. Long Savasana.

Opening
Yin Butterfly
Revolving Side Angle Pose Both Sides
Malasana
Uttanasana
Malasana
Uttanasana
Roll up to Standing

Uddiyana Bandha Play
Heart Prana Pounding
Heart to Hand Prana Extension
Tadasana
Ujayyi Pranayama

Sequence 1
LAM
Sun to Lunge
Dog
Lunge Other Side
Complete Sun to Standing

Tadasana

Sequence 2
VAM
Sun to Lunge
Twisting Lunge
Dog
Lunge Other Side
Twisting Lunge
Complete Sun to Standing

Tadasana
Utthita Tadasana
RAM
Sun to
Sequence 3
Lunge
Crescent Moon
3 Legged Dog with Hamstring Stretch
Dog

Repeat Sequence 3 Other Side

Vinyasa 1
5 Rounds Dips
Baby Cobra to Locust to Cobra
Windshield Wiper
Rocket Cat
Childs Pose
Plank
Dog

Uttanasana
Roll up to Standing

Tadasana
YAM
Sun to
Sequence 4
Lunge
Hammock
Warrior 2 Dance
3 Legged Dog
Dog

Vinyasa 1

Repeat Sequence 4 Other Side

Side Plank Both Sides

Vinyasa 2
5 Chatarungas or Dips
Baby Cobra to Locust
Windshield Wiper
Rocket Cat
Childs Pose

Vajrasana
Transition onto Backs


Bridge Pose (HAM inside)
Rest
Bridge or Wheel
Rest

Knees to Chest

Eagle Spinal Twist
OM/OM at Ajna
Release and Repeat Other Side

Upward Facing Paschimottanasana

Savasana

Yin Yoga and Meditation, Monday 7pm

12 Peeps

Again, more Crib peeps! Lori and Brad and Cory and Lisa. So sweet to see them again and not have to wait till October.

Butterfly, 6 minutes
Sit, 1 minute

Swan, Box or Eye of Needle at Wall, 5 minutes
Rest Upavistha Konasana with body upright and with attention to svadhisthana
Repeat Other Side
Rest again with attention to svadhisthana

Upavistha Konasana or Frog, 5 minutes
Attention to Svadhistana in posture, addition of the mantra VAM on Inhale, OM on exhale
Rest, 2 minutes

Lunge, 5 minutes
Rest Childs
Repeat Other Side
Rest Childs

Sphinx or Seal, 5 minutes
Attention on Svadhistana with VAM/OM Mantra if room inside
Rest, 2 minutes

Roll onto backs
Knees to Chest

Eagle Spinal Twist, Attention to Ajna and OM/OM mantra
4 minutes
Rest Savasana
Repeat and Rest Savasana

Transition to Sitting

Attention to Svadhisthana, Breath and eventually Mantra
about 6 minutes
releasing mantra and allowing awareness to float up to ajna
holding awareness at ajna, 4 minutes
eventually, if safe, releasing the focal point and allowing awareness to expand

(optional savasana or continue to sit)

Sweet Vinyasa Yoga, Monday @ 8:30am

18 Peeps
7 Drop Ins

So fun this morning. Several peeps from the Crib showed up. Martha and Julia and Susan and her daughter. Offered the Chakra sequence that we have been doing, adding Horse and Squirt. No real peak pose, but a well rounded practice. Emphasis on playing with balance of effort and ease.

Opening
Yin Butterfly, 5 minutes
Revolving Side Angle Pose Both Sides
Malasana
Uttanasana

Roll up to Standing

Uddiyana Bandha Play
Arm Prana Slapping
Heart Prana Pounding
Heart Hand Prana Expansion
Tadasana
Ujayyi Pranayama

Sequence 1
LAM
Sun to Lunge
Dog
Lunge other Side
Uttanasana
Complete Sun to Standing

Tadasana

Sequence 2
VAM
Sun to Lunge
Twisting Lunge
Dog
Twisting Lunge other Side
Uttanasana
Complete Sun to Standing

Tadasana
Uthitta Tadasana
RAM
Sun to

Sequence 3
Lunge
Crescent Moon
3 Legged Dog Hamstring Stretch
Dog

Repeat Sequence 3 Other Side from Dog

Vinyasa 1
5 Rounds Dips
baby Cobra to Locust to Cobra
Windsheild Wiper
Rocket Cat
Easy Side Plank Both Sides
Childs Pose

Plank
Dog

Uttanasana
Roll up to Standing

Tadasana
YAM
Sun to
Sequence 4
Lunge
Hammock
Horse with Twist and Dip
Horse without Hands
Squirt Pose
Prasarita Padottanasana A
Warrior 2 Dance
Warrior 2
3 Legged Dog
Dog

Repeat Vinyasa 1

Repeat Sequence 4
(adding Side Splits after Squirt)

Side Plank
Dog
Side Plank
Dog


Vinyasa 2
5 Dips or 5 Chaturangas
Baby Cobra to Locust with arms lifted
Windshield Wiper
Rocket Cat
Childs Pose

Vajrasana

Transition to Back
Bridge Pose (Ham internally)
Rest
Bridge or Wheel

Knees to Chest
Eagle Spinal Twist (OM inside)

Savasana
(OM)

SWG Sunday 10:00am

12 Peeps
2 Drop Ins


Crescent Moon seemed to be the peek. We worked the shoulders and the hamstrings. Theme was to create the intimacy with ease. This class was fun to teach. The last 4 classes before this felt flat and uncreative. While simple, I started to be able to say the latest curiosities for me more clearly. Sutra 2.46, sthira sukham asanam was the main teaching.

Opening
Impressing the Heart
Windsheild Wiper
Tailbone Awareness
Shimmy

Hamstring Stretch at Wall with Strap

Supine Extended Tadasana

Transition to Sitting

Sukhasana
Easy Relaxed Side Waist Stretch
Side Bending "for real"
Forward Folding over Legs

Transition to Vajrasana on Bricks
Shoulder Rotation Awareness
50s Bust Enhancement Exercise
Arm Extension over Head

Even Cowgirls Get the Blues
Solo and With Partners

Down Dog
Uttanasana
Roll up to Standing

Tadasana
Ujayii Pranayama

4 Rounds of Lunge Salutes with Dog
(2 Rounds with Full Crescent Moon)

Childs Pose
Transition onto Backs

Bridge Pose x 3 with emphasis on the exhale
Knees to Chest

Easy Spinal Twist

Savasana

Strong Vinyasa, Sunday at 8am

I subbed for Winifred this morning.
6 peeps

It was cold in the studio, so began actively.

Malasana
Uttanasana
(back and forth a few times)

3 Part HAH Tibetan Breath

Arm and Leg Tapping to get Prana Happening
Heart and Chest Tapping

Uddiyana Bandha Play x 5

Tadasana
Ujayyi Pranayama

Sequence 1
LAM
Sun to Lunge
Dog
Lunge other Side
Uttanasana
Complete Sun to Standing
Tadasana

Sequence 2
VAM
Sun to Lunge
Twisting Lunge
Hammock
Lunge
Dog
Lunge
Twisting Lunge
Hammock
Lunge
Uttanasana
Complete Sun to Standing
Tadasana

Utthita Tadasana
RAM
Sun to

Sequence 3
Lunge
Crescent Moon
3 Legged Dog with Slow Hamstring Stretch
Dog

Repeat Sequence 3 on other Side from Dog

Dipping Vinyasa
Plank
5 Rounds Dips
Baby Cobra to Locust to Cobra
Windshield Wiper
Rocket Cat

Easy Side Plank Both Sides

Plank
Dog
Uttanasana
Roll up to Standing

Tadasana
YAM
Sun to
Sequence 4
Lunge
Hammock
Blue Print Side Angle
Triangle
Open Triangle
Wrapped Triangle
Wrapped Side Angle Pose
Lunge
Dog


Repeat Dipping Vinyasa

Repeat Sequence 4 Other Side

Plank
Side Plank
Dog
Side Plank Other Side
Dog

Plank
5 Rounds Chatarunga
Baby Cobra to Locust with Arms Lifted
Windshield Wiper
Rocket Cat
Childs Pose

Lift Off and Purvottanasana Play with Blocks and a Blanket
Paschimotanasana
x 2

Splits Play with Block and Blanket Both Sides

Heron Pose Both Sides

Transition onto Backs

Bridge Pose x 2 (optional Wheel)
Urdhva Paschimotanasnaa

Eagle Spinal Twist Both Sides

Savasana

Yoga For Recovery, Saturday at 6pm

I subbed for Winifred tonight.
7 peeps.
Not a crowd I know. Have no idea what she has been doing, how she has been teaching, so just rolled with the request for headstand.

Opening
Impressing the Heart
Windshield Wiper
Tailbone Awareness
Shimmy

Hamstring Stretching @ the Wall with Strap

Transition to Sitting on 2 Blocks with Shoulder Rotation
50's Bust Enhancement Exercise
Arm Extension

Even Cowgirls get the Blues x 2
With Partners

Playing with the action in Down Dog

A Round of Lunges from Dog
A Round of Lunges from Tadasana

Childs Pose

Headstand Prep

Headstand Prep @ Wall

Play for about 5 minutes moving towards headstand

Rest

Supported Bridge Pose and Viparitta Karani

Savasana

Stiff White Guy Yoga, Saturday 10:45am

5 Peeps

Everyone was standing when it was time to start class, so we rolled with that.

Opening
Dangling bent knee Uttanasana
Malasana
Uttanasana
Roll up to Standing

Erich Schiffmann Hokey Pokey
Full Body Shaking
Heart Prana Pounding (Stage 1)

Lebowski Arm Circles

Wall Work
Sequence 1
Shoulder Opener Both Sides
Wall Slat
Right Angle
Uttanasana
Roll up to Standing
Tadasana

Repeat Wall Work Sequence 1 with Leg Lift in Right Angle


Towards Warrior 3
Sequence 1
Pyramid with Arms Overhead Both Sides
Tadasana
Uttanasana
Malasana
Uttananasa
Roll up to Standing

Sequence 2
Pyramid with Arms Overhead to Baby Lift Off Both Sides
Tadasana
Uttanasana
Malasana
Uttananasa
Roll up to Standing

Sequence 3
Parsvottanasana
Pyramid with Arms Overhead to Baby Lift
Warrior 3
Tadasana
Parsvottanasana Other Side
Pyramid with Arms Overhead to Baby Lift
Warrior 3
Tadsasana
Uttanasana
Malasana
Uttananasa
Roll up to Standing

Tadasana
2 rounds Crescent Moon Lunge Salutes
Childs Pose

Sphinx
Rest
Baby Cobra
Rest
Baby Cobra to Locust
Rest
Baby Cobra to Locust to Cobra
Rest

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

Hamstring Stretch @ Wall with Strap

Savasana

Soft Vinyasa Yoga

10 Peeps
1 Drop In

It was cloudy and cold this morning. Studio was toasty. Energy was quiet and open. This practice is sort of plain. We chant up through the chakras doing the vinyasa lunge pattern of late. We do handstand. We rest.

Opening
Yin style Butterfly
Chest Press Butterfly
Revolving Head to Knee Pose Both Sides

Malasana
Uttanasana
Roll up to Standing

Tadasana
Ujayyi Pranayama

Sequence 1
LAM
Sun to Lunge
Dog
Lunge other Side
Uttanasana
Complete Sun to Standing

Tadasana

Sequence 2
VAM
Sun to Lunge
Twisting Lunge
Dog
Lunge
Twisting Lunge
Uttanasnaa
Complete Sun to Standing

Tadasana
Uthitta Tadasana

Sequence 3
RAM
Sun to Lunge
Crescent Moon
Dog
Crescent Moon
Dog

5 Rounds Dip
Baby Cobra to Locust to Cobra
Rest, Windshield Wiper
Rocket Cat
Plank
Dog

Uttanasana
Complete Sun to Standing

Tadasana
Palm Prana Awareness

YAM
Sun to
Sequence 4
Lunge
Hammock
Warrior 2 Dance
3 Legged Dog
Dog

Repeat Sequence 4 Other Side

5 Rounds Dips
Baby Cobra to Locust to Cobra
Windshield Wiper
Rocket Cat
Childs Pose

Plank
Dog
Uttanasana
Roll up to Standing

Transition to a Wall
Half Handstand
Solo and with Partners

Handstand Play
(group was small enough to allow me to be of assistance)

Rest with Legs up the Wall
Eye of the Needle Stretch

Transition to Sitting

Slow Passive Yin Caterpillar
Roll back up and transition Supine

Eagle Spinal Twist Both Sides

Savasana

Sit

Yin Yoga and Meditation, Wed 7pm

3 Peeps
All Regulars

Butterfly, 6 minutes
Sit, 3 minutes

Swan (Pigeon), Box or Shoelace (Cow Face), 5 Minutes
Rest, Legs Wide 2 Minutes with attention to Svadhisthana
Repeat Other Side, 5 Minutes
Rest, Legs Wide 2 Minutes with attention to Svadhisthana

Uppavista Konasana or Frog
(Everyone chose Frog)
5 Minutes
Attention to Svadhistanana

Transition onto Belly From Frog

Yang Locust 1 Minute
Rest
Repeat Yang Locust
Rest

Seal or Sphinx, 5 Minutes
Attention to Svadhisthana
Rest

Roll onto Backs
Knees to Chest
Savasana Shape
Eagle Spinal Twist, attention to Ajna, 5 Minutes
Rest Savasana
Repeat Twist other Side, 5 Minutes
Rest Savasana

Transition to Sitting
Settle

Attention to Svadhisthana
VAM on the Inhale, OM on the Exhale
7 minutes or so
Relax the Mantra, hold awareness as the Savdhisthana
The belly feels expanded and full.
Holding this grounding, allow expanded attention to open towards the Ajna.

By here, we had been sitting for about 15 minutes.
Option to lie down in Savasana or keep sitting.

Sweet Vinyasa Yoga, Wednesday @ 8:30am

17 Peeps

Again, the class was quiet at the start. So we began sitting. Attention to the breath and then SoHum mantra. This seems to be similar to the latest sequence. With attention to the chakras and chanting.

Release into Yin Baddha Konasana.
Revolving Side Angle Pose Both Sides
Malasana
Uttanasana
Roll up to Standing

Schiffmann Style Hokey Pokey
Ecstatic Shaking
Heart Prana Pounding
Heart Hand prana Extension
Tadasana

Ujayyi Pranayama

Sequence 1
LAM
Sun to Lunge
Dog
Lunge Other Side
Uttanasana
Complete Sun to Standing

Tadasana

Sequence 2
VAM
Sun to Lunge
Twisting Lunge
Dog
Lunge Other Side
Twisting Lunge
Uttanasana
Complete Sun to Standing

Tadasana
Utthita Tadasana
RAM

Sequence 3
Sun to Lunge
Crescent Moon
Dog
Crescent Moon
Dog

Plank
5 Rounds of Dips
Baby Cobra to Locust to Cobra
Windshield Wiper
Rocket Cat
Childs Pose
Easy Side Plank Both Sides
Childs Pose
Plank
Dog

Uttanasana
Roll up to Standing

Tadasana
YAM
Sequence 4
Sun to Lunge
Hammock
Warrior 2 Dance
Warrior 2
3 Legged Dog
Dog

Repeat Sequence 4 Other Side from Dog

Plank
Side Plank
Dog
Side Plank Other Side
Dog

Plank
5 Rounds Dips
Baby Cobra to Locust to Cobra
Rest, Windshield Wiper
Roll onto Back
Knees to Chest

Windshield Wiper
Silent HAM inside
Bridge Pose
Bridge or Wheel
Knees to Chest

2 Rounds Abdominals

Easy Spinal Twist both Sides
(Attention to Ajna and OM inside 3 x)
Knees to Chest

Savasana
(Attention to top of head, silent OM)

Record Your Classes

I record almost everything I teach and I suggest this practice to all Yoga Teachers at Lulu Bandha's or in our School.

This technique was first suggested to me by Erich Schiffmann. He said something like, "Write down what you are going to teach. Write down what you actually teach." I no longer plan my regular classes, but I blog out the results, and the class is recorded to video.

This discipline has created a mindfulness of how and what I am teaching. I can feel the sea changes before they come and see patterns emerging before I really understand them. When I am in a "transitional" spot and the flow of class is a little awkward, instead of feeling bummed, I feel excited cuz I know change is coming.

For example, I started teaching Yin Yoga again. I teach late at night, 7pm on Mondays and Wednesday. Just last night I became aware that part of me is trying to cultivate the feminine within me.

Over the last year, the subtle anatomy system has become an accepted part of all my classes. This was not a decision on my part, rather I watched it develop. Sometimes in class you can feel yourself carried along and be just as surprised at anyone else at what results. And if I don't record it, I forget.

This practice also bakes in the notes and patterns and various riffs that are developing, allowing me to understand more and absorb more. Simultaneously, the recording allows me to clear for the next time.

Yin Yoga and Meditation, Monday 7pm

3 Peeps

I was glad to be practicing yin yoga on the night of the solstice with all women.

Butterfly, 6 minutes
Sit, 2 minutes

Swan or Box, 5 minutes
Sit, 3 minutes with attention to Sacral Chakra, Vam on Inhale, OM on Exhale
Repeat Swan or Box
Repeat Sit with Chakra Mantra

Uppavista Konasana or Frog
5 minutes
Rest

Transition to Belly
2 Rounds of Yang Locust, 1 minute each

Sphinx or Seal, 5 minutes. Attention and Mantra towards Sacral Chakra if not overwhelming.

Rest
Roll onto Backs, Knees to Chest

Eagle Spinal Twist, after 3 minutes, attention to Ajna Chakra, OM in Inhale and Exhale
5 minutes total
Rest, 2 minutes
Repeat Twist Other Side
Rest, 2 Minutes

Knees to Chest
Transition up to Sitting
(The times here are not scientific, rather they reflect what we did)

Attention to Breath
Attention to Sacral Chakra
Vam on Inhale, Om on Exhale
Hold attention here for 6 minutes.
Relax Mantra, relax effort on breath, keep holding attention here

With the open gentleness, move awareness up to Ajna
Offer OM mantra on Inhale and Exhale
3 minutes
Relax mantra and breath effort and allow mind to expand
Sit 3 more minutes with option for Savasana
7 more minutes.

End

Yoga Basics, Monday @ 5:15

Alana is back East. Luna was sick. I taught class.

3 Peeps.

Opening
Supine over bolster.
Attention to breath at Heart Center.

Transition to Sitting.
Easy Casual Side Bending
Side bending "for real"

Transition to Standing
Uttanasana
Roll up to Tadasana

Lebowski Arm Circles
Schiffmann Hokey Pokey
Ecstatic Shaking

Heart Prana Pounding
Heart Hand Extension

Tadasana
Ujayyi Pranayama

Wall Work
Shoulder Opening
Splat
Right Angle
Uttanasana
Roll up to Standing
Tadasana

Repeat Wall Work with Leg Lift

Warrior 3 Play
Set 1
Extended Pyramid Both Sides
Uttanasana
Malasana
Uttanasana
Roll up to Standing

Set 2
Extended Pyramid to "Baby Lift Off" Both Sides
Uttanasana
Malasana
Uttanasana
Roll up to Standing

Set 3
Extended Pyramid
to Parsvottansana
to baby Lift Off to
Warrior 3
Tadasana

Repeat Last Round Other Side

Uttanasana
Malasana
Uttanasana
Roll up to Standing
Tadasana

Vajrasana on 2 bricks

A-U-M Chanting

Transition to Backs
Bridge Pose x 3 with Abdominals

Restorative Spinal Twist with Bolster Under Hips
Waterfall Pose

Sit

Monday Client

This is our 4th Lesson.

Opening
Impressing the Heart
Tailbone Awareness
Eye of the Needle
Supine Extended Tadasana

Transition to Sitting
Yin Butterfly
Revolving Head to Knee Pose both Sides

Malasana
Uttanasana
Roll up to Standing

Lebowski Arm Circles
Schiffmann Style Hokey Pokey
Ecstatic Shaking

Heart Prana Pounding
Heart to Hand Extension

Tadasana
Ujayyi Pranayama

Wall Work
Shoulder Opening @ Wall
Splat
Right Angle
Uttanasana
Roll up to Standing
Tadasana

Repeat Wall Work but add Leg Lift in Right Angle

Warrior 3 Series to Warrior 3 Both Sides

Malasana
Transition to Earth

Bridge Pose x 3 with Abdominal in between
Knees to Chest

Savasana

Sweet Vinyasa Yoga, Monday @ 8:30am

Quiet morning. The mothers are home with kids. Everyone landed and was sitting, so we started that way. I did not end up turning the mic on till after the sit.

Opening
Sit with SoHUM mantra

Butterfly

Revolving Head to Knee Pose Both Sides

Squat

Uttanasana
Roll up to Standing

Schiffmann Style Hokey Pokey
Full Body Ecstatic Shaking

Heart Prana Pounding
Heart Hand Extension
Tadasana
Ujayyi Pranayama

YAM
Sequence 1
Sun to Lunge
Crescent Moon
Dog
Crescent Moon
Uttanasana
Complete Sun to Standing

Repeat Sequence 1

Tadasana
YAM
Sequence 2
Sun to Warrior 1
(Refine and Organize)
Warrior 1
3 Legged Dog
Dog

Repeat Warrior 1 Other Side
3 Legged Dog
Dog

Plank
Baby Cobra to Locust to Cobra
Windshield Wiper
Rocket Cat
Childs Pose

Easy Side Plank Both Sides
Childs Pose

Plank
Dog

Uttanasna
Roll up to Standing

Sequence 3
YAM
Sun to Warrior 1
Parsvottonasana
Warrior 3
Standing Splits
Pigeon
3 Legged Dog
Drop Over
Dog

Repeat Other Side from Dog

Plank
Smidge of Cobra, Locust, Cobra
Rest, Windshield Wiper

Roll onto Backs
Knees to Chest
Windshield Wiper
Bridge
Wheel

Rest
Easy Spinal Twist Both Sides

Savasana

Stiff White Guy Yoga, Saturday 10:45am

19 Peeps or so

Felt like herding cats as people kept arriving late.

Opening
Supine Hamstring Stretch at Wall
Supta Uthitta Tadasana

Transition up to Sitting
Easy Relaxed Side bending
Side bending "for real"

Transition to Standing
Easy Uttanasana

Lebowski Shoulder Circles
Hokey Pokey Schiffmann Style Shaking
Full Body Shaking
Heart Prana Pounding
Heart to Hand Prana Extension

Tadasana
Ujayyi Pranayama

Wall Sequence
Shoulder Opening @ Wall
Splat
Right Angle
Uttanasana
Roll up to Standing

Repeat Wall Sequence with Leg Lift in Right Angle

Towards Warrior 3 Sequence 1
Pyramid Stance with Arms Extending
Tadasana
Pyramid Stance with Arms Extending other side
Uttanasana
Roll up to Standing

Towards Warrior 3 Sequence 2
Pyramid Stance with Arms Extending
Baby Warrior 3
Tadasana
Pyramid Stance with Arms Extending other side
Baby Warrior 3
Uttanasana
Roll up to Standing


Towards Warrior 3 Sequence 3
Pyramid Stance with Arms Extending
Baby Warrior 3
Warrior 3
Tadasana
Pyramid Stance with Arms Extending other side
Baby Warrior 3
Warrior 3
Uttanasana
Roll up to Standing

Transition to Vajrasana on 2 blocks

A-U-M Chanting
AUM x 3

Sit

Transition onto Backs
Knees to Chest
Easy Spinal Twist Both Sides

Savasana

Soft Vinyasa Saturday 9am

19 Peeps or so

Focus was on chanting up through the Chakras. Effort to create ease. Conversation around Sutra 1.2 and creating a moment of relief from the mischief of following the mind.

Opening
Yin Baddha Konasana
Revolving Head to Knee Pose both Sides

Malasana
Uttanasana
Roll up to Standing

Lebowski?
Hokey Pokey Schiffmann Style Shaking
Full Body Escstatic Shaking
Heart Prana Pounding
Heart to Hand Prana Extension

Tadasana
Ujayyi Pranayama

Sequence 1
LAM
Sun to Lunge
Dog
Lunge
Uttanasana
Complete Sun to Standing

Tadasana
Sequence 2
VAM
Sun to Lunge
Twisting Lunge
Dog
Twisting Lunge other Side
Uttanasana
Complete Sun to Standing

Tadasana

Sequence 3
Utthita Tadasana
RAM
Continue Sun to Lunge
Crescent Moon
3 Legged Dog with Hamstring/Calf Stretching
Dog
Crescent Moon other Side
3 Legged Dog with Hamstring/Calf Stretching
Dog

Vinyasa 1
Plank
5 Dips on Knees
Baby Cobra
Locust
Cobra
Rest, Windshield Wiper
Rocket Cat
Childs Pose

Easy Side Plank Both Sides
Rocket Cat
Childs Pose
Plank
Dog

Uttanasana
Roll up to Standing

Tadasana
Palm Prana Awareness with Slinky Method
Tadasana
YAM
Sun to
Sequence 4
Lunge
Hammock
Side Angle Blueprint
Triangle
Open Triangle
Wrapped Triangle
Wrapped Side Angle Pose
Deep Low Hip Opener
3 Legged Dog
Dog

Vinyasa 1
Plank
5 Rounds Dips
baby Cobra
Locust
Cobra
Rest, Windshield Wiper
Rocket Cat
Childs Pose

Plank
Dog

Repeat Sequence 4 Other Side

Plank
Side Plank Both Sides
Dog

Vinyasa 2
Plank
5 Rounds Chatarunga
Locust
Rest
Childs Pose

Vajrasana
HAM
OM
OM

Transition onto Backs

Bridge
Bridge to Country Shoulder Stand
Country Plow
Roll out

Easy Spinal Twist Both Sides

Savasana

Sit

Help of Ojai Class, Wednesday @ 1:30pm

This is our last class of 2009 with this group.
When I arrived, everyone was already supine, lying over bolsters and resting.

Opening
Attention to the Breath
Tether awareness to heart center

Transition up to Sitting
Discussion: How do you know your practice is working? I asked the peeps what keeps them coming back to yoga.

Everyone shared. Some examples include:
- I feel more relaxed and I take that with me all day.
- I feel more at peace.
- My knee doesn't hurt anymore.
- I feel more centered in myself.
- I need to or else my back and sciatica hurt.
- I feel looser and more mobile.
- I feel happier.

This was sweet. I was inspired to ask because of our sweet time together in the Jam Session. The sharing was so cool.

Transition to a standing foreword fold.
Roll up to Standing

Hokey Pokey Schiffmann Shaking
Full Body Crazy Person Shaking and Giggling
Arm Prana Slapping
Heart prana Awakening
Heart Prana Pounding and Tarzan yelling

Heart Hand Prana Extension Play

The Big Lebowski Shoulder Circles

Shoulder Stretching at Wall to create Breathing Room
Splat
Right angle Pose
Uttanasana

Repeat About with different angle for shoulder stretch and balance on one leg in right angle pose

Return to Face into Center

Warrior 3 Sequence
Stage 1
Parsvottanasna Stance with Extended Arms to Sky Both Sides
Uttanasana

Stage 2
Parsvottasnana Stance with Extended Arms to Sky Both Sides
Lift off to "baby" Warrior 3
Return to Tadasana
Repeat Other Side

Stage 3
Parsvottasnana Stance with Extended Arms to Sky Both Sides
Lift off to "baby" Warrior 3
Dip Lower as appropriate
Return to Tadasana
Repeat Other Side

Uttanasana
Tadasana

Transition to Vajrasana and sit on 2 bricks
A-U-M Breakdown
Chanting A, then U, then M
Then 3 Rounds OM

Used this as the experience of Sutra 1.2 and 1.34.

Transition to Backs
Knees to Chest

Waterfall Pose with Bolster and Chair for Savasana

Sit

Yin Yoga and Meditation, Wed 7pm

4 Peeps

Butterfly, 6 minutes
Sit, 2 minutes

Swan, 6 minutes
Rest, 1 minute
Repeat Swan
Sit, 2 minutes

Lunge, 5 minutes
Childs Pose
Repeat Lunge
Childs Pose

Vajrasana Sit

Seal, 5 minutes
Rest on belly

Roll onto Backs
Eagle Spinal Twist, 4 minutes
Savasana, 2 minutes
Repeat Spinal Twist
Savasana, 2 minutes

Transition to Sitting

Breath Awareness
SoHum Mantra

After 8 minutes, release So HUM mantra and eventually allow attention on breath to loosen, allowing awareness to expand.

After 5 minutes, optional to lie down or continue sitting

5 more minutes

Bell

Sweet Vinyasa Yoga, Wednesday @ 8:30am

16 Peeps

I arrived right at 8:30. Everyone was making fun of me for the NYT sock piece. T told a raunchy Tiger Woods joke, so suddenly we needed to start and clear the moans.

Revolving Head to Knee Pose Both Sides
Malasana
Uttanasana
Malasana
Uttanasana

Roll up to Standing

Uddiyana Bandha Play x 5

Tadasana
Ujayyi Pranayama

Sequence 1
LAM
Sun to Lunge
Dog
Lunge Other Side
Uttanasana
Complete Sun to Standing

Tadasana

Sequence 2
VAM
Sun to Twisting Lunge
Dog
Twisting Lunge Other Side
Uttanasana
Complete Sun to Standing

Tadasana

Sequence 3
Utthita Tadasana
RAM
Sun to Crescent Moon
3 Legged Dog
Dog
Crescent Moon Other Side
3 Legged Dog
Dog

Dipping Locust Cobra Vinyasa
Rocket Cat
Childs Pose

Easy Side Plank Both Sides
Childs Pose
Plank
Dog

Uttanasana
Complete Sun to Standing

Tadasana
Palm Prana Awareness

Sequence 4
YAM
Sun to
*Lunge
Hammock
Side Angle Blueprint
Triangle
Open Triangle
Wrapped Side Angle
Deep Low Hip Stretch
3 Legged Dog
Dog

Dipping Locust Cobra Vinyasa
Rocket Cat
Childs Pose

Repeat From * to Dog

Side Plank Both Sides

Dipping (optional chatarunga) Locust 2 Vinyasa
Rocket Cat
Childs Pose

Transition to Vajrasana

Slumpy Swami Play
and Forward Folding belly Digging
Sit

Transition onto Backs
Knees to Chest

Bridge Pose
(Silent HAM)

Eagle Spinal Twist Both Sides
(Silent OM)

Savasana
(Silent OM)


Sit

Yin Yoga and Meditation, Monday 7pm

4 Yoginis

Butterfly, 6 minutes
Sit, 2 minutes

Box Pose or Swan, 5 minutes
Rest in between sides, 2 minutes
Repeat other side and rest again.

Upavishta Konasana or Frog, 5 minutes
Rest

Lunge, 5 minutes
Childs Pose, 1 minute
Repeat other side and rest

Sphinx or Seal, 5 minutes
Rest

Roll onto Backs
Eagle Spinal Twist, 5 minutes
Rest, 2 minutes
Repeat Other Side and Rest

Come back up to Sitting
Attention to Breath
SO-HUM mantra
Sit, 15 minutes

Optional Savasana

Sweet Vinyasa Yoga, Wednesday @ 8:30am

14 Peeps?
Something like that.

Emphasized lengthening the exhale by chanting Bija Mantras of the Chakras and the breakdown of OM. Sutra 1.34.

Opening
Impressing the Heart

Sukhasana
Easy Side Bending
Side Bending for Real

Forward Fold
Chest Press Opener
(Switching Legs and Repeating)

Malasana
Uttanasana
Roll up to Standing

Tadasana
Ujayyi Pranayama

LAM
Sequence 1
Sun to Lunge
Dog
Lunge other Side
Uttanasana
Complete sun to Standing

Tadasana

VAM
Sequence 2
Sun to Twisting Lunge
Dog
Twisting Lunge other Side
Uttanasana
Complete Sun to Standing

Tadasana
Utthita Tadasana
RAM
Sequence 3
Sun to Crescent Moon
Dog
Crescent Moon other Side
Dog
Plank

Dipping Vinaysa 1
5 Rounds Dips
Baby Cobra to Locust to Cobra
Windshield Wiper
Rocket Cat
Childs Pose


All Fours
Easy Side Plank Both Sides
Childs Pose
Plank
Dog

Step Forward Uttanasana
Roll up to Standing

Tadasana
Palm Prana Play with Slinky Method
Tadasana
YAM
Sequence 4
Sun to Lunge
Side Angle Blue Print
Triangle
Side Triangle
Side Anlge Pose
Low Deep Hip Stretch
3 Legged Dog
Dog

Dipping Vinyasa 1

Repeat Sequence 4 Other Side from Dog

Side Plank Both Sides

Dipping Vinyasa 1 (with Chatarunga Option)
(Held Locust and interlaced fingers instead of Cobra to give arms a break)

Rest
Compassion of Christ Shoulder Stretch
Locust
Childs Pose

Vajrasana on 2 Blocks
AUM chanting breaking down into A-U-M
and then 3 rounds of OM

Transition to Earth
Easy Spinal Twist (attention to Ajna, and sound of OM)

Savasana (attention to crown chakra and sound of OM)

Stiff White Guys Yoga, Sunday 10am

12 Peeps

Lots of wrist issues and one woman arrived with glass in her hand that she could not get out, so down dog and such felt like a bad idea. So we emphasized the breath and i talked a lot about how yoga techniques work. I totally enjoyed this class. There was a lot of space and emphasis on staying present in the pause. Talked about becoming our own drugstore, or learning how to "take a hit" off ourselves.

Opening
Impressing the Heart
Windshield Wiper
Hamstring Stretch at Wall with Strap
Extended Supine Tadasana

Transition to sitting
Sukhasana with Side Bending

Transition to Standing Forward Fold
Roll up to Standing

Tadasana
Ujayyi Pranayama
5 Rounds of 1/2 Sun Salutations
3 Rounds Lunge Salutes

Little Tree
Uttanasana
Tree Pose
Uttanasana

Sit Vajrasana on 2 Bricks
Breakdown of A-U-M
Chanting A, then U, then M
Then 3 Rounds of OM

Led to discussion of Sutra 1.34 and the physiology of the breath and the mind.

Bridge Pose with 2 Bricks to Country Shoulder Stand (Viparitta Karani)

Supine Supported Baddha Konasana

Savasana

Sit

Jam Session 1, Sunday Afternoon

I love gathering with teachers. I am so glad that this is the beginning of 2 more sessions together. I hope they had as much fun as I did.

Today the intention was:

- Continue the demonstration of teaching the necessary key actions at the beginning of class as the opening
- Lots of hands on work. Convey the idea of "assistance" vs "adjustment".
- Convey the idea that if we are behaving appropriately to the moment, it will sometimes appear that we are contradicting ourselves. Holding the opposites is a part of the practice.
- Possible communication of the use of FEELING and EMOTIONAL words to convey alignment as oppose to anatomical
- Some practice teaching

Homework:
Design a 90 minute class setting up the necessary actions at the beginning and leading up towards a peak posture that uses them.
Choose to relax as often as possible. Record it.

My sense is that we all learned a lot today. I got to experiment with a new style of working. Everyone got lots of opportunity to touch. Some got the opportunity to teach. Everyone got the chance to feel new things and play with the expression of the asanas in a new way.

Opening 1
Impressing the Heart
We used the posture to
- start to establish support and movement in the shoulders
- practice adjusting blocks under a partner and being able to see and feel when they are in the right place
- practice guiding the breath with hands and words
- practice assisting the extension of the arms with gentle touch and language
- practice offering resistance to allow a partner to feel more (relationship)

We switched roles and practiced teaching here.

Opening 2
Supine Hand to big Toe Pose at the Wall with a Strap
We used this posture to:
- Stretch the hamstrings
- Open the Hip
- Establish the twisting lines of the Legs
- Practice assisting in this posture
- Practice Teaching
- Comparison of Sides
- Connection to the feeling words
- Connection to staying present in the rest

This is a safe and effective place to start practicing touching and everyone benefits.

Opening 3
Solo Shoulder Rotation Understanding
'Even Cowgirls Get the Blues'

'Even Cowgirls Get the Blues' with Partners
This was effective for everyone in understanding the ease in the neck and wrap of the shoulders.

We did it solo again to bake in the memory.
To answer R's question about Down Dog, we looked at how the actions could apply there.
We talked about how you cannot "retrain" a down dog in one class with one cue or one adjustment. But starting with the basic actions supine or sitting can help set peeps up for success.

Peak
Then we looked at how these actions could be taken up against a wall for forearm balance prep, headstand prep, handstand prep.

Took 10 minutes to play on own with revolving headstand as a kind of "peak" to put shoulder and hip and hamstring work together. Seemed like everyone got to experience something new. And this allowed me to be available for everyone.

Counter Pose and Rest
Bridge Pose with 2 bricks and a blanket. 10 minutes of play here getting into the front thighs and moving towards viparita karani.

Supine supported baddha konasana. 5 minutes

Savasana.

Sit.

Jam Session 1, Saturday Afternoon

Wow, three hours goes by quick! My plan had been to start practice immediately and leave time to talk after but one of the peeps was late, so talked for 20 minutes first and then practiced. Ending with the Namaste. Homework was to write out the class and what we did to create a mindfulness.

My main intention with today's class was:
- Show some methods of grossly and obviously connecting people with their subtle energies
- Show a style of setting up cues that can be remembered and used through the entire practice and referenced as things get more difficult
- Pacing to allow a multitude of levels to participate
- Creating memories while things are still easy
- How to successfully lead people into touching and experiencing themselves
- Honor the request of playing with feeling more comfortable with chanting and touching
- Point at and start to develop a dialogue around how practicing rest is how we break the addictions. Creating more room in the pause. Feeling the moment of choice.


I did not know exactly what we were going to do. The sequence mirrors what I have been doing lately, with a few more layers pulled back.

Opening
Constructive Rest Pose
Mula Bandha Target Practice

Feedback: Al claimed that she could engage and release her pelvic floor more easily with the breath. This was great feedback. Am and J both explained that it was hard not to lift the hips which was good feedback cuz then I know that this might work itself into the cuing.

Hip Rotation Play to Eye of the Needle
With extra attention to the rest in between and staying present

Roll up to Sitting
Sen Channel Pressing on inner line of leg
Purpose was to again point at another gross way to start to touch ourselves with our awareness
Sharing of the feeling in the leg and words to describe it
"Breathing" "Lighter" "More Spacious" "Warmer" "Cooler" "Minty" Also the room to express no sense of difference.

We pressed up the inside of both legs.
Revolved Head to Knee Pose Both Sides

Malasana
Uttanasana
Roll up to Standing

Partner Mula Bandha Mudra Play
(I handed out VAYU diagrams at the beginning of class so that there was a connection with Apana Vayu, Prana Vayu and Samana Vayu). Everyone was able to experience the increase in strength by holding mulabandha. This is an awesome way to bring the theory of stopping the leak of Apana Vayu to increase the flow of prana in the body.

Partner Ujayyi Breath Play
We held each others ribs and breathed together, playing with breathing up and then down.
We talked about the theory of Ujayyi, the drawing down of the Prana to mix with the Apana in the Samana to create heat.

Tadasana
Play with the details of the Ujayyi using mulabandha.
I overloaded everyone when i started to differentiate between the breath and the prana. Too much. So awesome to be with a group that will tell you this!

LAM
Sequence 1
Sun to Lunge
Dog
Lunge Other Side
Uttanasana
Complete Sun to Standing

Tadasana
VAM
Sequence 2
Sun to Twisting Lunge
Dog
Twisting Lunge Other Side
Uttanasana
Complete Sun to Standing

Tadasana
Sequence 3
Utthita Tadasana
RAM
Sun to Crescent Moon
Dog

Dipping Locust Cobra Vinyasa
- plank
- 3 rounds dips ("girly" pushups with knees on earth and ankles lifted)
- little cobra to locust to cobra
- rest, windshield wiper
- rocket cat
- childs pose
- plank
- dog

Crescent Moon other Side

Dipping Locust Cobra Vinyasa

East Side Plank Both Sides
Rocket Cat
Plank
Dog

Uttanasana
Roll up to Standing

Tadasana
Palm Prana Awareness with Slinky Method
YAM
Sequence 4
Sun to Lunge
Hammock
Warrior 2 Dance
Warrior 2
3 Legged Dog
Dog

Chatarunga Locust Cobra Vinyasa

Repeat Sequence 4 Other Side

Chatarunga Locust Cobra Vinyasa

Side Plank Both Sides

Dog
Uttanasna
Roll up to Standing

Discussion here around the set up of actions progressively. How as postures got more difficult there were plenty of resources and cues to draw on. Spoke about the connection of the chakras with the particular postures. Spoke about the different routes. "Pulled back the curtain."

Tree Pose
Tadasana
HAM
Sun to Dog

Side Plank with Tree Leg Variation Both Sides
Rest Childs

Vajrasana

(Choice was to go to muladhara ajna chakra which had been the original intention or create a little more heat. Went towards creating more heat. And weaved it to the discussion around breaking patterns.)

Played with lifting ourselves off the ground using bricks and blankets.

Navasana play to Earth.

Supine
Windshield Wiper
Bridge Pose x 2

Easy Spinal Twist with Attention on the Ajna and a silent mental OM on both Sides

Knees to Chest

Savasana
ON way towards savasana, Awareness at top of Head, gentle opening and OM.

Sit.

Stiff White Guys Saturday @ 10:45am

11 Peeps
Totally mixed group. Everyone was late. A new father and his daughter. A woman on crutches. A man who is recovering from knee surgery. Another man with a frozen shoulder. And a woman who came in 30 minutes late.

Took everything I had to just keep driving the yoga bus and allow for the chaos.

Opening
Impressing the Heart
Windshield Wiper
Tailbone Awareness
Shimmy
Hamstring Stretching with Strap and Feet against a wall
Supine Utthita Tadasana

Transition to Sitting

Easy Casual Wimpy side Bending
Side Bending "for Real"

Transition to Standing forward Fold
Roll up to Standing

Lebowski Shoulder Openers
Shoulder Stretching at Wall
Splat
Uttanasana at Wall
Roll up to Standing

Tadasana
Ujayyi Pranayama
1/4 Salutations
1/2 Salutations
3 Rounds of Lunges, progressively more difficult

Childs Pose
Transition onto Backs
Windshield Wiper

Bridge Pose x 2
Eye of the Needle

Easy Spinal Twist

Savasana

Soft Vinaysa, Saturday 9am

11 Peeps
2 Drop Ins.

Rainy Day. The heat was working! Ran out of time today. Must have dragged the beginning out too long. So at the end of the standing sequence, ended rather quickly.

Opening
Constructive Rest Pose with Blanket and Strap.
Windshield Wiper
Mulabandha Target Practice
Hip Rotation to Eye of the Needle
Rest and Repeat Other Side

Roll up to Sukhasana
Easy Side Bending
Forward Folding and Back bending
(Switching Legs as we Switched Sides)

Malasana
Uttanasana
Roll up to Standing

Mulabandha Mudra Seal with Partners

Tadasana
Ujayyi Pranayama

LAM
Sequence 1
Sun to Lunge
Dog
Lunge Other Side
Uttanasana
Complete Sun to Standing

VAM
Sequence 2
Sun to Lunge
Twisting Lunge
Dog
Twisting Lunge Other Side
Uttanasna
Complete Sun to Standing

Tadasana
Uthitta Tadasana
RAM
Sequence 3
Sun to Lunge
Twisting Lunge
Hammock
Lunge
(I am spacing a little here. After 7 hours of teaching today, this part is escaping me...I meant to do a Crescent Moon but spaced...)
Dog

Dipping Locust Cobra Vinyasa

Repeat Sequence 3 Other Side

Uttanasna
Roll up to Standing

Tadasana
Palm Prana Awareness
YAM

Sequence 4
Sun to Lunge
Hammock
Warrior 2 Dance
Warrior 2
3 Legged Dog


Dipping Locust Cobra Vinyasa

Repeat Sequence 4 Other Side

Dipping Chatarunga Vinyasa

Rest in Childs

Vajrasana
HAM
OM
OM

Transition to earth
Easy Spinal Twist

Savasana

Jam Session 1, Friday Night

6 Peeps
We gathered from 5 to 8.

I produced a small manual mostly full of what is compelling for me right now. I am trying to learn the engineering of emotion. The biochemistry of it. And how we can work with that with yoga. Of course yoga already works its magic with out understanding any of the science, but I always like chemistry and biology. So the manual is mostly about that, with a wink towards mula bandha.

We opened with a long yin yoga practice with emphasis on staying present in the rest and the movement of breath in the nostrils.

Butterfly, 7 minutes
Sit, 2 minutes
Swan or Box, 5 minutes with 2 minute Rest in between sides
Uppavista Konasana or Frog, 5 minutes
Rest, 2 minutes
Transition to Belly
Sphinx or Seal, 6 minutes
Rest
Childs Pose
Lunge, 5 minutes each side with 2 minute rest in between
Saddle Pose, 7 minutes
Rest
Snail or Caterpillar, 5 minutes
Rest
Eagle Wrap Spinal Twist, 5 minutes each side with 2 minute rest in between
Savasana

Sit
S0-Hum Meditation

Gather to Connect
Each peep shared around their teaching and practice. Awesome to hear such a range among 6.
Handed out the manual and assigned homework of answering some questions.

The main topics that were brought up are:
1. Touch and Adjustments
a) How to offer healing touch vs or along with postural assistance
b) How to resolve conflict of saying that a pose can be any which way and at the same time adjusting it
c) What are some road tested no fail adjustments for Down Dog and Triangle

2. Subtle Energetics
a) How to more effectively introduce and bring the subtle energetics into teaching, how to find the voice?
b) Can they start to be taught even if they are not fully baked in?

3. Demystification
a) What are the steps to allow someone new to teaching feel like they have the tool kit to start?


This all comes down to the practice of communication. How to clearly communicate the actual and the practical. How to allow subtle energetics to be felt, understood and experienced. I am totally looking forward to this weekend.

Yin Yoga and Meditation, Wed 7pm

3 Peeps

Butterfly, 5 minutes
Sit, 2 minutes

Box Pose, 5 minutes
Sit upright with legs wide, 2 minutes
Repeat Other Side

Lunge, 5 minutes
Childs Pose, 1 minute
Repeat Other Side

Vajrasana Sit, 3 minutes
(attention to breath in the nostrils)

Transition onto Bellies

Sphinx to Seal, 5 minutes
(attention to breath in the nostrils)
Rest 2 minutes

Roll onto Backs
Eagle Spinal Twist, 5 minutes
(awareness at ajna chakra and attention to breath in the nostrils)
Savasana, 2 minutes
Repeat Other Side

Transition to sitting
Attention to Breath
So Hum Mantra
10 minutes
If safe, release the mantra and if safe, release the attention to the breath and allow self to expand.
Continue to sit 5 minutes.
Option to continue to sit for 5 more minutes or lie down, savasana.

End.

Sweet Vinyasa Yoga, Wednesday @ 8:30am

24 Peeps
Many Drop Ins from Out of Town

The heat was not on, so it was cold!
So the opening sequence was about stoking the fire.

Malasana
Wide Leg Uttanasana
Malasana
Cowboy Negotiation
Uttanasana
Roll up to Standing

3 Part Tibetan HAH breath

Uddiyana Bandha Play

Arm Prana Awakening
Heart Pounding
Heart Hand Prana Extension
Tadasana

Ujayyi Pranayama
LAM
Sequence 1
Sun to Lunge
Dog
Lunge Other Side
Uttanasana
Malasana
Uttanasana
Complete Sun to Standing

VAM
Sequence 2
Sun to Lunge
Twisting Lunge
Hammock
Lunge

Dog

Repeat Sequence 2 Other Side
Uttanasana
Malasana
Mouse Pose
Malasana
Uttanasana
Complete Sun to Standing

Tadasana
Utthita Tadasana
RAM
Sequence 3
Sun to Lunge
Hammock
Warrior 2 Dance
Warrior 2
Lunge
Crescent Moon
Dog

Plank

Dipping Vinyasa
5 Rounds Dip
Baby Cobra to Locust to Cobra
Rocket Cat
Childs Pose

Easy Side Plank Both Sides
Childs
Plank
Dog

Step forward Uttanasana
Malasana
Bakasana
Malasana
Uttanasana
Complete Sun to Standing

Palm Prana Ping Pong with Slinky Method
YAM

Repeat Sequence 3 Other Side

Repeat Dipping Vinyasa

Childs
Side Plank Both Sides
Dog

Chaturanga Vinyasa (Dipping Vinaysa Optional)

Uttanasana
Malasana
Bakasana
Malasana

Transition to Happy Baby
Supine Bakasana
Play with Supine Sirasana 2 to Bakasana
Roll up Malasana
Bakasana
Childs Pose

Play with Sirsasana 2 and Bakasana

Bridge Pose x 2
Knees to Chest
Easy Spinal Twist

Savasana

Yin Yoga and Meditation, Monday 7pm

6 Peeps
2 New Peeps

Supine
Easy Spinal Twisting
Mula Bandha Target Practice to establish the location
(for beginning purposes, we are tuning towards the lift of the perineum by drawing the sitbones, tailbone and pubis towards each other and up and in).

Butterfly
Sit

Pigeon or Box with Rest in between sides

Lunge with rest in between sides

Sphinx/Seal

Supine Spinal Twist
(awareness to ajna chakra here)

Knees to Chest

Roll up to Sitting

Sit
Muladhara to Ajna Chakra Technique

Step 1: Attention to Breath

Step 2: Find the clearest channel. Attention on back of the body, front of the body or center of the body. We did 5 rounds of inhaling up from tailbone to root of ajna, front pubis to flower of ajna and perineum location to center of ajna at the pituitary. In between each of these we rested and cleared. Usually one of these is the most obvious. The suggestion was to go with the clearest path.

Step 3: Inhale and draw up from muladhara engaging mulabandha up to ajna. Exhale relax mulabandha as awareness runs back to muladhara. After 5 rounds rest and clear.

Step 4: Adding a kumbhala, breath retention. We inhaled from muladhara, engaging mulabandha, towards the ajna, holding the breath there for a few beats. Jalandhara bandha naturally occurs. Then allowing exhale to bring awareness back to root chakra and relax muladhara. In between rounds the suggestion was to rest for a breath. We did 5 rounds.

Step 5: Continue to sit with awareness at ajna chakra.

Notes: This meditation can be a little buzzy if too much effort is applied with breath. The breath is the bridge and needs to be softened.

Monday 1:1. Female Athlete, 40s. Smoker.

This is our third session.
She arrived mentioning that her back felt soar, so we went of that.
Still feel like I am getting to know her and the offerings still feel kind of straight.

Opening
Supine
1/2 Apanansa
Hip Rotation Play
Eye of the Needle
Rest

Repeat Other Side

Hamstring Stretching with a Strap and attention to hip Rotation

Supine Tadasana
Supine Vrksasana (Tree)

Rock and Roll up to Sitting
Baddha Konasana Tailbone and Hip Rotation Awareness

Malasana (Squat)
Uttanasana (Standing Forward Fold)

Tadasana
With a brick between thighs to understand tailbone and hip rotation in standing

Shoulder Rotation Understanding

Anatomy of Inhale and Exhale

Shoulder stretching at the Wall in increase breathing room
Splat
Right Angle Pose
Uttanasana (Standing Forward Fold)

Tadasana
with Awareness on Breathing down the Front and Back of the Body

Repeat Splat, Right Angle, Uttanasana at Wall with more awareness on breath direction

Grounding Exercise for Legs using Bricks
Tadasana

Little Tree Both Sides
Standing Forward Fold

Tree Both Sides
Standing Forward Fold

Tadasana

Transition to Earth
Supine
Windshield Wiper
Bridge Pose x 3 with abdominals in between and after
Knees to Chest

The Spinal Twist did not feel right to her so we rested and went to Savasana

Sweet Vinyasa Yoga, Monday @ 8:30am

18 People
Almost equal men and women, with 8 men.

Rainy and cozy. A Lot of attention to the rotation in the hips throughout the practice. Strength worked. While we started out slow, the pace felt rushed. Almost like I was making up for the beginning...A little disjointed.

Yin Style Baddha Konasana
Roll onto Backs to Open Hips

1/2 Apanasana
Eye of the Needle with Hip Rotation Play

Repeat Other Side

Hamstring Stretching with a Strap and Hip Rotation Play

Happy Baby and Supine BK Play

(At this point I thought we might move towards a hip opener arm balance, but eventually realized that almost none of the men would be able to participate).

Roll up to Sukhasana for Forward Fold Each Side.

Roll onto All Fours
Easy Side Plank on Both Sides
Childs Pose
1/2 Dog Pose
Plank
Dog

Lunge on both sides from Dog

Vinyasa 1
Plank
3 Rounds of Dips with knees on Earth
baby Cobra to locust to Cobra
Windshield Wiper
Rocket Cat
Childs Pose
Plank
Dog

Uttanasana
Malasana
Uttanasana
Roll up to Standing

Tadasana
Ujayyi Pranayama

LAM
Sequence 1
Sun to Lunge
Twisting Lunge
Hammock
Warrior 2 Dance
Warrior 2
3 Legged Dog
Dog

Repeat Vinyasa 1

Repeat Sequence Other Side from Dog

Plank
Side Plank Both Sides (Option to keep knee on ground)

Repeat Vinaysa 1 OR do 3 rounds Chaturanga instead of Knee Dips

Plank
Dog

Uttanasna
Malasana
Uttanasana
Roll up to Standing

Tree Pose Both Sides with emphasis on Hip Rotation
Utthita Hasta Padangusthasana with Strap and Wall

Tadasana
YAM
Sequence 2
Sun to Low Lunge
Pigeon
3 Legged Dog
Revolved Dog
Dog

Repeat Vinyasa 1 or with Chaturanga replacing Knee Dips

Repeat Sequence 2 Other Side from Dog

Plank
Vajrasana

Demo of Side Plank with Tree Leg or grabbed big Toe Extension

Choice of either or none.
Dog

Vinaysa 1 or optional Chaturanga

Rest and roll onto Backs

Bridge
Wheel x 2

Rest

Easy Spinal Twist Both Sides
Rest

Savasana

Stiff White Guy Yoga, Sunday 10:00am

17 Peeps

7 Visiting Teachers from Jeni Winterburn's Yoga Teacher Training in Simi Valley.
The rest regulars.

Constructive Rest Pose
Windsheild Wiper
Mula Bandha Awareness Exercises

Sukhasana
Easy Side Bending, 2 Rounds Both Sides

Uttanasana
Roll up to Standing

Tadasaana

Mudra Mula Bandha Exercise with Partners

Tadasana
Ujayyi Pranayama
3 Rounds Lunge Salutes

Warrior 2 Sequence Leading up to a long hold in Warrior 2

Transition to Earth
Play with Lifting self off the Floor

Supine
Windshield Wipers
Bridge Pose x 2

Rest
Easy Spinal Twist

Savasana

Yin Yoga and Meditation, Wed 7pm

Starting a New Class.
Tonight was first night.

The purpose is to cultivate a group of peeps that know how and like to sit through offering a yin yoga practice with introduction to pranayama and meditation techniques.

I am hoping that the class can have an open experimental feel so it is comfortable to play and learn together.

2 peeps

Butterfly, 5 minutes
Sit, 5 Minutes with attention to drawing breath down and allowing belly to expand
Swan, 5 Minutes each Side with childs pose in between
Lunge, 5 minutes each side with childs pose in between
Sphinx, 5 Minutes
Roll onto Backs
knees to Chest
Eagle Spinal Twist 5 Minutes each side with Savasana in between

Roll up to Caterpillar for 2 minutes

Get a Comfortable Seat
Breath Awareness
So Hum Meditation for about 10 minutes
Releasing the Technique and sit for 5 more minutes

End

Sweet Vinyasa, Wednesday 8:30am

16 peeps

Class was straight. We emphasized the use of the ujayyi pranayama as the alignment tool, chanted up the chakras and moved through a plain sequence.

Opening
Sukhasana Forward Fold and Chest Opener Both Sides
Revolving Side Angle Pose Pose Sides
Malasana
Uttanasna
Roll up to Standing

Tadasana
Ujayyi Pranayama

LAM
Sequence 1
Sun to Lunge
Twisting Lunge

Dog

Repeat Sequence 1 Other Side

Complete Sun to Tadasana

VAM
Sequence 2
Sun to Lunge
Twisting Lunge with Straight Front Leg Option
Dog

Repeat Sequence 2 Other Side

Complete Sun to Tadasana

RAM
Sequence 3
Sun to Lunge
Hammock
Low Lunge with isolation of baby knee lift
Hamstring Stretch
Dog

Repeat Sequence 3 Other Side
Dog

5 Rounds of Dips
Cobra/Locust/Cobra Vinyasa
Rocket Cat

All Fours
Easy Side Plank Both Sides
Childs Pose
Plank
Dog

Uttanasana
Roll up to Standing

HAM
Sequence 4
Sun to Lunge
Hammock
Side Angle Blueprint
Triangle
Side Triangle
Side Angle Pose
Lunge
3 Legged Dog
Dog

5 Rounds Dips
Cobra/Locust/Cobra Vinyasa
Rocket Cat

Plank
Side Plank
Dog
Side Plank
Dog

Uttanasana
Roll up to Standing

(For the first time, maybe ever, i got spacey here and realized that i had broken the pattern and was really not sure if we had done the second side. i was able to "recover" but we missed a leg lift on the left side).

Tadasana
HAM

Repeat Sequence 4 Other Side

5 Rounds Chaturanga (or dips)
Cobra/Locust/Cobra
Rocket Cat
Childs Pose

Vajrasana
OM
OM

Lolasana Play

Navasana Play

Rest on Backs
Windshield Wiper
Bridge
Wheel (or bridge)
Crossed Legs into Chest

Roll up to Sitting

Foreward Fold of Choice
Sit

Savasana

Monday 1:1. Female Athlete, 40s. Smoker.

This is our second time together.
Her breathing has "improved" immensely, with awareness and attention to drawing the breath down and wide. And she mentioned that she liked the feeling of keeping her shoulders back and down. Although she also noticed some soreness in the shoulder blades from working the new muscles.

She had played tennis all morning and said she was feeling tight and soar, so we started supine.

Opening
Hamstring Stretching with Legs @ Wall, using a strap
Legs Up Wall
Assisted Wide Leg Stretch
Assisted Baddha Konasana Press
Eye of the Needle
(Some training on how to count down with breaths so she could feel confident to do on own at home).

Transition to Sitting
Play with Strap and Block to Establish Feet Extension and Leg Lines
Tuning the Navel and Sacrum

Squat
Uttanasana
Roll up to Standing
Tadasana with Brick and Strap and Shoulder Stretch
Uttanasana
Roll up to Standing

Tadasana
Ujayyi Pranayama

Application of Alignment Ideas to Standing Poses

Sequence 1
One Round Lunge Salute

Sequence 2
Lunge Salute to
Side Angle Pose Prep
Triangle
Lunge
Uttanasana
Roll up to Standing

Repeat Sequence 1 other Side

Sequence 3
Lunge Salute to
Side Angle Prep Pose
Triangle
Side Triangle
Side Angle Pose
Lunge
Uttanasana
Roll up to Standing
Tadasana

Repeat Sequence 3 Other Side

Opening the Bottoms of the Feet with a Brick

Attention to the Breath in the Nostrils

Transition to Earth
Knees to Chest

2 Rounds of Bridge Pose

Easy Spinal Twist using a Bolster

Waterfall Pose

Sit

Stiff White Guys Yoga, Sunday 10am

18 Peeps
2 Drop Ins

I seem to be playing with connecting emotions to alignment. So instead of saying lift up through the heart, I can say feel the optimism in your heart. This is working well. It seems much more effective and powerful as it bypasses the mind and goes straight to the feeling.

Opening
Impressing the Heart
Windshield Wiper
Eye of the Needle
Hamstring Stretch @ the Wall with Strap
Supine Tadasana

Transition to Sitting

Sukhasana
Easy Sidebending, 2 Rounds each Side

Transition to Standing
Easy Wide Leg Uttanasana
Malasana
Uttanasana
Roll up to Standing

Tadasana
Ujayii Pranayama
YAM
3 Rounds Lunge Salutes

Tadasana

Malasana
Lift Off Play without and with Bricks
Navasana Play x 2

Transition to Backs
Windshield Wiper
Bridge x 2

Cosmic Rest Pose

Savasana

Stiff White Guys Saturday @ 10:45am

11 Peeps
3 Drop ins

Opening
Impressing the Heart with Shoulder Work
Windshield Wiper
Eye of the Needle with Hip Rotation
Hamstring Stretch at Wall all Directions

Supine Utthita Tadasana

Transition to a seat

Easy Sukahsana
Side Bending Round 1
Side Bending Round 2

Transition to Standing
Easy Uttanasana
Roll up to Standing

Tadasana
Ujayyi Pranayama
YAM
3 Rounds of Lunge Salutes progressively more difficult

Childs Pose
2 Rounds of Plank and Down Dog
Childs Pose

5 Rounds of Dips
Baby Cobra to Locust
Rest
Baby Cobra to Locust to Cobra
Rest
Baby Cobra to Locust to Cobra
Rest

Roll onto Backs
Knees to Chest

Bridge Pose x 2
Cosmic Rest Pose

Easy Spinal Twist to Both Sides

Savasana

Soft Vinaysa, Saturday 9am

The Heat was not on when we arrived, so it was chilly in the studio. This means that we start with a "warm up". On the way, I had been imagining us sitting, breathing and playing with the mantra, so hum. Must have been a fantasy

18 Peeps
Regulars

Malasana
Uttanasana Wide Legged and Leaning
Malasana
Cow Negotiation
Uttanasana
Roll up to Standing

3 Part Tibetan Inhale Breath with Loud HA!
A bunch of Times.

Uddiyana Bandha Play x 5

Arm Prana Opening
Heart Prana Opening
Heart Pounding Prana Exercise
Heart Arm Extension Exercise
Palm Prana Awareness

Tadasana
Ujayyi Pranayama
LAM

Sequence 1
Sun to Lunge
Dog
Lunge Other Side
Uttanasana
Complete Sun to Standing

Repeat Sequence 1 Other Side

Tadasana

VAM
Sequence 2
Sun to Lunge
Hammock Pose
Warrior 2 Dance
Warrior 2
Lunge
3 Legged Dog
Dog

Repeat Sequence 2 Other Side

Dipping Vinyasa
Cobra Locust Cobra Vinyasa
Rocket Cat
Plank
Dog

Uttanasana
Malasana Variation
Uttanasna
Roll up to Standing
Tadasana

Palm Prana Awareness with Slinky Method

YAM
Repeat Sequence 2

Dipping Vinyasa
Cobra Locust Cobra Vinyasa
Rocket Cat
Plank
Dog

Repeat Sequence 2 Other Side

Dipping Vinaysa with Chaturanga Option
Cobra Locust Cobra Vinaysa
Rocket Cat
Plank
Dog

Uttanasana
Roll up to Standing

Tadasana
OM
OM

Set up with 2 brick at front of mat and a blanket at front of mat.

Malasana
Transition to a Seat
Baby Lift Off 1
Sukhasana Forward Fold
Baby Lift Off 2
Sukhasana Forward Fold Other Side
Lift Off without the Bricks
Sukahsana Forward Fold
Lift Off with the Bricks
Sukhasana Forward Fold

Lifted Dandasana with Bricks
Using Bricks and Blanket, Slide Between Purvotanasana and Lifted Dandasana

Paschimotanasana

Navasana Play

Rest on Backs
Knees to Chest

Windshield Wiper
Bridge Pose
Rest
Bridge or Wheel
Rest
Cosmic Rest Pose

Savasana

Sit

Sweet Vinyasa Yoga, Wenesday 8:30am, Ojai, Calif.

19 Peeps
Regulars

Another Bright beautiful day in Ojai. Continued to play with the opening of the nadis, the tuning of the chakras and the introduction to more strength play with chaturanga and lifting self from earth.

Opening
Marma Points of inner leg line both sides.
Revolving Side Angle Pose Both Sides
Baddha Konasana Yin Style
Chest Press Baddha Konasana

Malasana
Cowboy Negotiation
Wide Leg Uttanasana
Roll up to Standing

Arm Prana Awakening
Chest Prana Pounding
Heart Hand Prana Extension Play

Tadasana
Ujayyi Pranayama

LAM
Sequence 1
Sun to Lunge
Dog
Lunge Other Side
Uttanasana
Complete Sun to Standing

Repeat Sequence 1

VAM
Sequence 2
Sun to Lunge
Hammock
Star Pose
Warrior 2 Dance
Warrior 2
3 Legged Dog
Dog

Repeat Sequence 2 Other Side

Dip Vinyasa
Plank
Girly Pushup Position
5 Rounds of Dips
Hover in Last One
Release to Baby Cobra
Locust
Cobra
Windshield Wiper
Rocket Cat
Plank
Dog

Step Forward Uttanasana
Roll up to standing

Tadasana
Palm Prana Awareness with Slinky Technique
YAM

Repeat Sequence 2

Dip or Chaturanga Vinyasa
Plank
Dip or Chaturanga x 5
Baby Cobra
Locust
Cobra
Windshield Wiper
Rocket Cat
Plank
Dog

Repeat Sequence 2 Other Side

Dip or Chaturanga Vinyasa

Step Forward Uttanasnaa
Roll up to Standing

Tadasana
(attention to feeling the flow through us)
OM
OM

Malasana

Play with Lifting Selves off Floor

Play with Bricks and a Blanket to Slide Legs forward and Back as stay Lifted off Earth

Paschimottanasna

Navasana Play

Rest

Bridge Pose x 2

Cosmic Rest Pose

Savasana

Monday 1:1. Female Athlete, 40s. Smoker.

New Client Today.
5 Privates purchased by a pal.
Athletic woman in 40s. Tennis Player.
Has done some yoga, but not much.
The friend is hoping that private sessions will create the aha.

My priority was to slowly allow her to connect to her own body and breath and get on the same page with our language.

Opening
Impressing the Heart with Shoulder Opening and an emphasis on the Breath
Windshield Wipers
Tailbone Awareness
Eye of the Needle Hip Opening
Hamstring Stretching with a Strap and Hip Rotation Awareness

Roll up to Sitting
Transition onto all Fours
Easy Side Plank Side Stretch Both Sides
Childs Pose

Sitting Vajrasana on 2 Blocks
Shoulder Rotation Awareness
1950's Bust Enhancer Exercise
Shoulder Rotation with Arm Extension

Even Cowgirls get the Blues (formally known as Hitchhiking Dolphin) x 2 with Childs Pose

Application of Shoulder Work to
Plank
Down Dog
Childs pose
(2 Rounds)

Uttanasana (Standing Forward Fold)
Roll up to Standing

Tadasana
Ujjayi Pranayama
5 rounds of 1/4 Salutes
3 Rounds of 1/2 Salutes
2 Rounds of Simple Lunge Salutes, eventually dropping knee and raising arms overhead

Childs Pose
Transition onto Back

2 Rounds Bridge Pose
Knees to Chest

Easy Spinal Twist
Savasana

Sweet Vinyasa, Monday 8:30

10 Peeps
All Regulars

The kids are one break, so no moms in class. Mostly men. It become Mula Bandha Monday!

Opening
Constructive Rest Pose with Blanket and Strap
Pelvic Floor Exploration
Eye of the Needle Hip Rotation

Roll up to Sitting
Marma Points on Inside Leg Channels
Revolving Head to Knee Pose
Yin Style Baddha Konasana

Malasana
Wide Leg Uttanasana
Roll up to Standing

Tadasana
Partner Mula Bandha Finger Mudra Experiment

Tadasana
Ujayyi Pranayama
LAM

Sequence 1
Sun to Lunge
Dog
Lunge Other Side
Uttanasana
Complete the Sun to Standing

Repeat Sequence 1 Other Side

Sequence 2
YAM
Sun to Lunge
Hammock
Leg Lines
Warrior 2 Dance
Warrior 2
3 Legged Dog
Dog

Repeat Sequence 2 Other Side

Plank
Dip Pushups, 5 Rounds
Baby Cobra to Locust to Cobra
Windshield Wiper
Rocket Cat
Plank
Dog

Uttanasana
Roll up to Standing

Palm Prana Awareness with Slinky Method

Tadasana
YAM
repeat Sequence 2 with attention to ability to gather and offer life force, prana

Dog
plank
Chaturanga or Dips, 5 Rounds
Baby Cobra to Locust to Cobra
Rocket Cat
Plank
Dog

Uttanasna
Roll up to Standing
Tadasana

Transition to a Seat, with 2 blocks on either side

The rumor is that mastery of the mula bandha is levitation.
So We played with lifting ourselves off the ground, with and without blocks in stages
Folding Sukhasana in between

With blanket, we played with slides.

Transition onto Backs
2 Rounds of Bridge Pose as Counter

Cosmic Rest Pose

Savasana

Stiff White Guy Yoga, Sunday 10:00am

15 peeps
Regulars

We worked with mulabandha and hips. Focus similar to Saturday's class with an emphasis on tuning to the flow of Prana. After the last Warrior 2, it was 11:18, so class ended quickly.

Opening
Constructive Rest Pose with Blanket and Strap
Mulabandha Awareness
Eye of the Needle and Hip rotation
Hamstring Stretching with Hip Rotation

Transition to Sitting
Marma Points/Nadi Awareness in legs
Rolving Head to Knee Pose
Yin Baddha Konasana

Malasana
Wide Leg Leaning Uttanasana
Roll up to Standing

Tadasana

Hand Mudra Mulabandha Partner Exercise

Tadasana
Ujayyi Prananyama
LAM

3 Rounds of Progressive Lunge Salutes

Tadasana
Palm Prana Awareness (Slinky Method)

Moving towards Warrior 2 in 3 Stages

Stage 1
Wide Leg Stance with Gross Obvious Attention to Leg Lines and Breath
Hammock Pose
Tadasana

Stage 2
Warrior 2 Dance Both Sides
Hammock Pose
Tadasana

Stage 3
Warrior 2 Dance
Warrior 2
Repeat Other Side
Hammock Pose
Squat
Transition to Floor

Knees to Chest
Bridge Pose x 2

Cosmic Rest Pose
Savasana

Stiff White Guys Saturday @ 10:45am

It was another beautiful winter day in Ojai. Warm and clear.

11 Peeps. Almost all men in their late 60s, almost or over 70.

Theme: Mulabandha and Hips.

Began Supine in Bound Constructive Rest pose.
Remove blanket and strap and remain on Back.

Deliberate awareness to mula bandha with attention to engaging the perineum.
The action we used was to draw the sit bones, tailbone and pubis towards each other.

Eye of the Needle Play with emphasis on understanding the rotation of the hips.
Hamstring Stretching with a Strap and Hip Rotation

Transition to standing

Easy Wide Leg Uttanasana with Knee Bending and Leaning
Squat
Uttananasa
Roll up to Standing

Partner Exercise using Chin Mudra to Experience the strength of mula bandha
Some lecture on Prana and the roll of Mula Bandha
Everyone got the demo which was awesome.

Tadasana
Ujayyi Pranayama
YAM
3 Rounds Simple Lunge Salutes

Moving towards Warrior 2

Round 1
Legs Wide in Prasarita Padottanasana Stance
Activation of Leg Lines with Breath and Gross Muscular Effort
Hammock Pose with 2 Bricks
Tadasana

Round 2
Repeat Round 1 But add the Arms in the Wide Stance and begin to find the lines with just the breath, not the muscular effort

Round 3
Wide Stance in Prep for Warrior 2
Warrior 2 Dance 5 Rounds
Repeat to Other Side
Hammock Pose
Squat
Uttanasana
Roll up to Standing
Tadasana

Transition to Earth
Knees to Chest

2 Rounds Bridge Pose
Easy Spinal Twisting

Savasana