SWG Saturday 10:45am

20 peeps
1 Newbie

Opening Supine
Hand to Big Toe Hamstring Stretch with Strap Sequence
Both Sides

Transition onto All fours
Cat/Cow a few times
Childs Pose
All Fours to Standing
(this might seem awkward but all the old timers pop up from here)

Uttanasana Play
Roll up

Transition to A Wall

Sequence 1
Shoulder Opening
Splat
Right Angle Pose
Uttanasana
Roll up to Tadasana

Sequence 2
Wall Lunge
Right Angle
One Legged Right Angle
Uttanasana
Roll up to Standing
Tadasana

Repeat Sequence 2 Other Side

Turn to Face Center of Room

Pyramid Stage 1 Both Sides
Uttanasana
Pyramid and Warrior 3 Stage One Both Sides
Uttanasana and Sqaut
Warrior 3 Play Both Sides
Uttanasana and Squat
Roll up to Standing

Wall Dog x 2
Childs Pose in between
Wall Dog with Leg Lift
Childs Pose

Bridge Pose x 3
Eye of the Needle
Abdominals
Spinal Twist Both Sides
Knees to Chest

Savasana

Soft Vinyasa, Saturday at 9am

21 Peeps

The group was so chatty this morning. Usually when I sit down and appear focused everyone goes quiet. But not today. Lots of catching up to do I suppose. But when the clock reached 8 minutes after 9, I chose to "ring the bell". The universal symbol for pay attention.

We moved towards Standing Extended Big Toe Pose Again. As we moved there I wondered if we might play with the twisting version or if we might translate it back to Side Plank with Toe Hold, but the mood seemed more mellow at that point. Talking points around making room for the tight spots, generosity of the heart and aligning within.

Opener Supine
Hand to Big Toe Pose with Strap Sequence

Roll up to Sukhasana
Forward Fold and Side Bend
(Switch Legs and Repeat Other Side)

All Fours
Cat
Cow
Barrel Rolls
Childs Pose
Alana Sideliner
1/2 Dog
Rounded Back

Easy Side Plank Sequence
Cat/Cow
Plank
Dog

Sequence 1
Lunge
Twisting Lunge
Hammock
Lunge
Dog

Repeat Sequence 1 Other Side

Vinaysa 1
Dog
Plank
Locust 1
Rocket Cat
Plank
Dog

Uttanasana
Roll up to Standing

Shoulder Rotation
Wise Guy Sequence
Tadasana
Ujayyi Pranayama
YAM

Standing Sequence
Sun to Lunge
Side Angle Blueprint
Trikonasana
Parsva Trikonasana
Warrior 2 Dance
Lunge
Dog

Vinaysa 2
Dog
Plank
Locust 2
Rocket Cat
Plank
Dog

Uttanasana
Roll up to Standing
Tadasana
HAM

Repeat Standing Sequence Other Side

Vinaysa 3
Dog
Plank
Locust 3
Rocket Cat
Plank

Side Plank Play
Both Sides

Vinaysa 4
Dog
Plank
Bow Pose
Rocket Cat
Plank
Dog

Uttanasana
Roll up to Standing

Balance Play
(the main point is to find tadasana's internal alignment)
Extended Hand to Big Toe Pose Stage 1 Both Sides
Uttanasana
Extended Hand to Big Toe Stage 1 - 3 Both Sides
Uttanasana
Malasana
Cowboy Negotiation

Upward Facing Wide Angle Pose
Baddha Konasana
Revolving Head to Knee Pose Both Sides
Uppavishta Konasana

Sit

Supported Heart Opener over Bolster
Savasana

Sweet Vinyasa 8:30am Wednesday

16 Peeps

Still focusing on balance through the internal Tadasana alignment.  This has been amazing to watch cuz even as we test new and difficult postures, everyone has the internal steadiness to check them in.  Today we blew the dust of standing revolving hand to big toe pose aka Parvritta Utthita Hasta Padangusthasana.  Not an easy one.  I taught it without using a strap, but many ignored me and grabbed one anyway.  Love this. And everyone totally stuck Urdhva Upavistha Konasana.  Amazing!

Opening

Sukhasana

Forward Fold

Side Bend

(Switch Legs and Repeat Other SIde)

All Fours

Cat/Cow

Barrel Rolls

Childs Pose

Alana Sideliner

1/2 Dog

Rounded Cat

Easy Side Plank Sequence

Childs Pose

Plank

Side Plank Sequence

Dog

Sequence 1

Lunge

Twisting Lunge

Hammock

Lunge

Dog

(Repeat Other Side)

Vinaysa 1

Dog

Plank

Locust 1

Windshield Wiper

Rocket Cat

Plank

Dog

Uttanasna

Malasana

Cowboy Negotiation

Uttanasana

Roll to Standing

Neck Openings

(Trying to share some of the new neck work that Lisa West shared with us last weekend.  My languagin is a little off cuz I have not baked it in me enough yet).

Tadasana

Ujayyi Pranayama

YAM

Sequence 2

Sun to Lunge

Blue Print Side Angle

Triangle 

Side Triangle

Warrior 2 Dance

Lunge

Dog

Vinaysa 2

Dog

Plank

Locust 2

Rocket Cat

Plank

Dog

Uttanasna

Roll up to Standing

Tadasana

HAM

Repeat Sequence 2 Other Side

Vinaysa 3

Dog

Plank

Locust 3

Rocket Cat

Plank

Dog

Uttanasana

Roll up to Standing

Balance Play

Holding Knee Both Sides

extended Hand to Big Toe Pose Both Sides

Transition to Earth

Explore Extended Hand to Big Toe Pose Supine and Revolving Extended Hand to Big Toe Pose Supine

Roll Back up to Standing and Explore Revolving Extended Hand to Big Toe Pose

Parivritta Utthita Hasta Padangusthasana Both Sides.

Uttanasana

Malasana

Urdhva Upavistha Konasana

Bakasana

Revolving Head to Knee Pose aka pavritta janu sirsasana

Upavistha Konasana

Transition to backs

Bridge x 2 (with option for wheel)

Eye of the needle Variation to Eagle Twist Both Sides

Knees to Chest

Freeform

Savasana

1:1 Monday second client

Sometimes peeps just need to cry and you offer support and a few postures to help assist in that effort.

1:1 Monday

My favorite.

Today we again started with attention to the breath. Then Breathing Room Opening. Neck work, side waist play, twisting, side bending, etc.

Wall Work to play with Wall Dog, Wall Lunge and Warrior 3 at wall.
Then play with Warrior 3 towards middle of room.
Much more success when facing the wall and possibility of falling caught.

Transition to Floor.
Windshield Wiper.
Bridge x 3 (played with leg lift)
Hamstring Stretching
Twisting

Savasana

Sweet Vinyasa 8:30am Monday

20 peep

1 Drop In

COLD! in the studio. But the energy and number of bodies and what peeps where already set up in allowed us to start sitting. Lots of the side waist opening theme towards balance towards Lotus. The Lotus Work was a total surprise and needs lots of refinement.

Opening
Sukhasana
Forward Fold
Neck Work one side
(Switch Legs and Repeat other Side)

Side Bend Play (switching legs in between)

All fours
Cat/Cow
Barrel Rolls

Childs Pose
Alana Sideliner
1/2 Dog
Rocket Cat
Childs
All Fours
Plank
Dog
Side Dog

Sequence 1
Abdominal Curling from Dog
Lunge
Twisting Lunge
Hammock
Lunge
Dog

Repeat on other Side

Vinaysa 1
Rounded Plank
Dog
Roll to Updog
Roll back to Down Dog

Side Plank Play

Vinyasa 2
Dog
Roll to up dog
Roll back to downdog

Dog
Uttanasana
Roll up to standing

Shoulder Play
Wise Guy and Neck Stretching Play

Tadasana
YAM

Sequence 2
Sun to Lunge
Side Angle Blueprint
Triangle
Side Triangle
Warrior 2 Dance with Eagle Arms
Warrior 2
Lunge
Dog

Repeat Vinyasa 2

Uttansasana
Roll up to Standing
Tadasana

Repeat Sequence 2

Repeat Vinyasa 2
Uttansana
Roll up to Standing

Tadasana
Balance Play

Knee to chest Balance work (Both Sides)
Uttanasana
Extended Hand to Big Toe Pose Balance (Both Sides)
Uttanasan

Squat
Sit
Upward Facing Upavishta Konasana
Baddha Konasana

Seated Hip Opening Towards Half Lotus and Seated Eye of the Needle Play
(Both Sides)

Transition to Earth

Play with Eye of the Needle and Half Lotus to Lotus Play

Roll up to Sitting
Forward Fold with Lotus or Other Variation

Release and Repeat Other Side

Roll onto Backs
Bridge and Wheel Play
Abdominal and Twisting

Savasana

Lisa West: This is Spinal Tap. Sunday Afternoon

Today Lisa talked about Chronic Pain.
So fascinating.
Cuz just like our thinking patterns, our feeling patterns can get stuck.
So even when a pain is no longer there, the person can still feel like it is.

She spoke a lot on fibromyalgia.

We did an Easy gentle practice which was awesome.

Then we played with touching each other.

Three different neck tractions.

Three different hip and sacrum touches.

SWG Sunday 10:00am

20 Peeps
3 New Drop Ins

Today was a challenging class. One of the drop ins was new to yoga and 70+ years old. This always makes for an interesting dynamic of tending to her needs without overwhelming her and balancing attention to the rest of the class.

Also, today one of the students "left his body." He has been coming for a few weeks but just told me last week that he suffers from a sort of "seizure" in which he loses consciousness but is still awake. Today I got to see it. While we were in Warrior 2, he fell over. The look on his face was total wonderment. Like a RamaKrishna. He went into the foyer, as if getting ready to leave. I did not want him to go, cuz I was worried about him. So I found myself trying to connect with him and keep the class going. He agreed to stay and I felt relieved. But when his squeeze came to pick him up and I mentioned the incident, he did not remember it happening at all. Tricky.

I am not sure I Will put the video of this class up as I spend a great deal of time talking to him and do not want him to be exposed, but I am curious to watch it and see if I can learn something.


Opening
Supine over a bolster
Breath Awareness

Sukhasana with Tailbone Awareness
Easy Side Bending x 2

Transition All Fours
Cat Cow
Barrel Rolls
Childs Pose
1/2 Dog
Rounded Back

Transition to Standing

Uttanasana
Roll up to Standing

Shoulder Awareness
Wise Guy Sequence
Neck Pull Sequence

Tadasana
Ujayyi Pranayama
1/4 Salutes x 5
3 Rounds Easy Lunge Salutes

Warrior 2 Dance Sequence x 2
(with palm prana ping pong in between)

I thought we would be going towards Side Triangle here, but this is where the man fell and lost his bearings.

Squat
Uttanasana
Roll up to Standing

Transition to Earth

Windshield Wiper
Bridge Pose x 3
Hamstring Stretch with Strap
Easy Spinal Twist

Savasana

Lisa West: This is Spinal Tap. Saturday Afternoon

Today we focused on the upper back and Neck.

She began with us in a Supine Baddha Konasana.
Seated Meditation

Then she presented the bones, muscles and nerves of the neck along with some common injuries.

We then moved into a great practice with lots of very cool easy gentle neck stretches.
My favorite was when we used our hands to pull down the skin of our collarbone region and stretched the neck from there. I am so teaching that tomorrow if right.

Eventually we moved to savasana and took a break.

We came back to look at posture patterns and how to diagnosis what was tight and what was weak. This was very cool and helpful. We broke up into parnters and looked at each other.

Savasana and closing.

SWG Saturday 10:45am

14 Peeps

I do not start the mic till everyone is one the bolster, so get your self situated as it feels right. Focus on side waist and inner groin (abductors) opening.

Opening
Supine heart opener on bolster.
Attention to Breath.

Transition to sitting.
Tailbone and Breath Awareness
Easy Side Waist Opening

Transition to All Fours
Cat/Cow
Childs Pose
Alana Sideliner
All Fours

Come to Standing
(From all fours, almost everyone can come up to standing. It feels a little dissonant to my sensibilities. When I am in class I like to be guided and for the transition to be smooth, but from here even O pops right up)

Uttanasana Play
Roll up to Standing

Tadasana
Ujayyi Pranayama
YAM

3 Rounds Lunge Salutes with Hamstring Play
(I gain a lot of time by doing both sides in one round.)

Tadasana

Wide Stance
Pelvis Awareness and Rotation

Warrior 2 Dance Sequence x 2

Side Triangle Sequence

Tadasana
Uttanasana
Malasana
Transition to Earth

Roll onto Backs
Windshield Wiper
Bridge Pose x 2

Abdominals

Easy Spinal Twist

Savasana

Soft Vinyasa Saturday 9am

20 Peeps
2 Drop Ins

A little cold, but not too bad. Similar sequence as Wednesday. Attention to listening, internal alignment and opportunity. Lots of side waist opening, central aligning and balance. Talk on making room for the tightspots.

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

Transition All Fours

Cat/Cow
Barrel Rolls
Childs Pose
Alana Sideliner
1/2 Dog
Rounded Back

Easy Side Plank Sequence
Childs Pose

Plank
Dog

Sequence 1
Lunge
Twisting Lunge
Hammock (with side waist play)
Lunge
Dog

Repeat Sequence 1 Other Side

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

Side Plank Play

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

Uttanasnaa
Cowboy Negotiation Pose
Uttananasa
Roll up to Standing

Shoulder Rotation
Wise Guy Sequence
Tadasana
Ujayyi Pranayama
YAM

Sequence 2
Sun to Lunge
Blue Print Side Angle
Triangle
Side Triangle
Warrior 2 Dance
Lunge
Dog

Vinyasa 3
Dog
Plank
Locust 3
Rocket Cat
Plank
Dog

Uttanasna
Roll up to Standing
Tadasana

Repeat Sequence 2
Repeat Vinaysa 3 with addition of a Bow Pose

Uttanasana
Malasana
Mouse Pose
Uttanasna
Roll up to Standing

Balance
Balance Play
Knee to Chest Both Sides
Uttanasana
Extended Hand to Bog Toe Pose Both Sides
Uttanasana
Malasana

Transition to Siting

Urdhva Upavishta Konasana
Baddha Konasana
Roll to Supine

Windshield Wiper
Bridge Pose
Bridge Pose with Leg Lift
Bridge Pose to Viparitta Karni
Country Plow
Country Karni Pidasana
Roll out to Supine
Uttanana Padasana (aka fish variation)
Easy Spinal Twist

Savasana

Lisa West: This is Spinal Tap. Friday Night

Meditation

Lisa West gave a lecture on the major muscles, bones and nerves of the low back and pelvis region. She even weaved in the 1st, 2nd and 3rd chakras. I was totally delighted by her restraint. She kept to the major players and allowed it to be simple but complete.

Then she took us through a practice to draw our awareness more into our anatomy. IN each posture she used the anatomical terms so we could feel everything.

All Fours
Cat/Cow
pigeon
lunge
baby navasana play
hand to big toe pose with twist
knees to chest
spinal twist
savasana

Lisa got a bit set up cuz the clock in the studio is an hour fast so she ended an hour early. Seemed to be fine, though. Everyone was tired and seemed to have taken in enough. We usually keep the first evening workshop to 2 hours, so all must have been in sync.

Special Group Private

A pal asked me to teach at a retreat she was putting on for her hospice volunteers.

15 or so
I knew 3 of them.

An amazingly open and bright warm group but I did not know their experience or skill level so I kept it easy. Probably too easy, but we had fun.

Supine
Low Back and Sacrum Awareness
Eye of the Needle Play

Transition to a Seat

Sukhasana Side Bending x 2 Both Sides

Transition to All Fours
Cat/Cow
Barrel Rolls
Childs Pose
Alana Sideliner

Transition to Standing

Uttanasana
Shoulder Rolls
Swamp Monster/Hallelujah

Wise Guy Sequence

Tadasana
Ujayyi Pranayama

1/4 Salutes

Warrior 2 Dance Sequence x 2
(with palm prana ping pong)
(i was moving to tree in my mind, but not enough time)

Uttanasana
Malasana
Transition to seat and roll onto Backs

Windshield Wiper
Bridge pose x 2 (in stages)

Knees to Chest

Happy Baby Sequence

Easy Spinal Twist

Savasana

Sweet Vinyasa, Wenesday 8:30am

19 Peeps

Again, side waist emphasis but also some balance play with emphasis on internal "tadasana" alignment. Standing Extended Hand to Big Toe Pose and Urdhva Upavistha Konasana.
Talk was on making room for the tight spots.

Opening
Sukhasana or Box
Forward Fold
Side Bend Spinal Twist
(Switch Legs and Repeat)

Transition All Fours
Cat Cow
Barrel Rolls
Childs Pose
Alana Sideliner
1/2 Dog
Rocket Cat

Easy Side Plank Sequence
Childs
Plank
Dog

Sequence 1
Twisting Lunge
Hammock
Lunge
Dog

Repeat Sequence 1 Other Side

Vinyasa 1
Rounded Plank
Dog
Rounded Plank to Cobra
Locust
Windshield Wiper
Rocket Cat
Childs Pose
Plank
Dog

Side Plank Sequence

Vinyasa 2
Dog
Roll into Updog
Roll into downdog

Uttanasana
Cowboy Negotiation
Roll up to Standing

Shoulder Rotation
Wise Guy Sequence

Tadasana
Ujayyi Pranayama
YAM

Sequence 2
Sun to
Lunge
Blue Print Side Angle Pose
Triangle
Side Triangle
Warrior 2 Dance
Lunge
Dog

Repeat Vinyasa 2

Uttanasana
Malasana
Roll up to Standing

Tadasana
HAM

Repeat Sequence 2 Other Side
Repeat Vinyasa 2

Uttanasna
Malasana
Roll up to Standing

Balance Play Both Sides
Easy Knee to Chest Both Sides
Extended Hand to Big Toe Pose Both Sides

Uttanasna
Malasana
Bakasana

Upward Facing Seated Angle Pose
Baddha Konasana
Revolving Head to Knee Pose Both Sides
Baddha Konasana

Roll onto Back
Bridge Pose x 2 (optional wheel)

Knees to Chest
Supta Hand to Big Toe Pose with Abdominal Play and Twisting

Savasana

1:1 Monday

This client is so amazing to me.  After just the simplest breathing exercise, her eyes turn bright and moist and blue again.  She arrived bummed cuz she had gained 6 pounds over the holidays.  So spontaneously, we ended up playing with some fun seated balances and standing poses to help her feel lighter.  

Opening

Supine over a bolster with attention to breath.

Sukhasana Forward Fold Both Sides

Sukhasana Side Bend and Spinal Twist Both Sides

Janu Sirsansa with Spinal Twist to Both Sides on Both Sides

Box Pose Forward Fold

Upavistha Konasana Side Bending

Upward Facing Seated Angle Pose Play

Transition to Standing

Uttansana

Hammock Pose Sequence Play

Triangle x 2

Half Moon at Wall with Chair

Down Dog on Chair

Down Dog at Wall x 2 (with leg lifts on second set)

Sirsasana with 3 Blocks x 2 (leg lifts on second set)

Vajrasana Meditation on 2 bricks

Bridge Pose x 2

Supta Padangushtasana with Twist

Legs up the Wall

Savasana

Sweet Vinyasa 8:30am Monday

13 Peeps

1 drop in

Martin Luther King Day.  Excessive focus on side bending and side waist opening.  Oh well.

Opening

Sukhasana or Box

Forward Fold

Side Bend

Spinal Twist

(Switch Legs and Repeat)

Transition to All Fours

Cat Cow

Barrel Rolls 

Childs Pose

Alana Sideliner

1/2 Dog

Rounded Back

Neutral

Easy Side Plank Sequence

Childs Pose

Plank

Dog

Sequence 1

Twisting Lunge

Hammock

Lunge

Dog

Repeat Sequence 1 Other Side

Vinyasa 1

Dog

Plank

Locust 1

Windshield Wiper

Rocket Cat

Plank

Side Plank Play

Vinaysa 2

Dog

Plank

Locust 2

Windshield Wiper

Rocket Cat 

Plank

Dog

Uttanasana

Roll up to Standing

Shoulder Rotation

Wise Guy Sequence

Tadasana

YAM

Sequence 2

Sun to Lunge

Side Angle Blueprint 

Triangle 

Side Triangle

Warrior 2 Dance

Lunge

Dog

Vinyasa 3

Dog

Plank

Locust 3

Windshield Wiper

Rocket Cat

Plank

Dog

Uttanasana

Roll up to Standing

Tadasana

Palm Prana Ping Pong

HAM

Repeat Sequence 2 Other Side

Repeat Vinaysa 3

after Locust 3

Bow Pose

Rocket Cat

Childs Pose

Vajrasana Sit

Half Lord of the Fishes

Cow Tipping

(switch Legs and Switch Side)

Revolving Head to knee Pose

Both Sides

Baddha Konasana

Transition to Backs

Bridge

Upward Facing Bow x 2

Happy Baby Abdominals

Free Form

Savasana

SWg Sunday 10:00am

19 Peeps

2 Drop Ins

It's Monday. I did not write the pattern on Sunday cuz I did not come home till 100 o'clock.  There were no real "stiff white guys" in class.  Group was mostly women and flexible men.

So this is my best memory:

Supine over Bolster

Attention to Breath

Sukhasana

Side Bending

Transition to All Fours

Cat/Cow

Barrel Rolls

Childs Pose

Plank

Dog

Uttanasana

Roll up to Standing

Shoulder Rolls

Tadasana

Ujayyi Breathing

3 Rounds Lunge Salutes

Warrior 2 Dance Sequence 2x

at end of second one:

Malasana

Transition to Earth

Supine

Bridge Pose x 2

Abdominal Sequence

Easy Spinal Twist

Savasana

SWG Saturday 10:45am

15 peeps

2 Drop In

We did not start recording right away cuz the machine needed to be rebooted up.  So if you are one of our home subscribers.  Do a hamstring stretch with the strap on both sides.

Supine

Apanasana

Hamstring Stretch with Hip Rotation Play

(Both Sides)

Transition to All Fours

Cat Cow

Barrel Rolls

Childs Pose

Transition to Standing

(we transitioned from all fours and I noticed that this was much easier for some of our older peeps)

Uttanasana Play

Shoulder Opening with Straps

Wise Guy Sequence

Tadasana

Ujayyi Pranayama

1/2 Salutes

3 Rounds Easy Lunge Salutes with Hamstring Play

Transition to Belly

Sphinx x 2

Locust x 2

Rocket Cat

Childs Pose

Transition onto Backs

Abdominals

Eye of the Needle

Easy Spinal Twist

Savasana

Soft Vinyasa, Saturday 9am

23 Peeps

Such a soft open vibe in the peeps today.

Felt like love.  Felt sweet and tender and moving.  

I have been reading Aurobindo's "Secret of the Vedas" and saw Slum Dog Millionaire Last Night and yesterday afternoon I got to listen to a little Ravi Ravindra.  So the talking themes were:

- our life is providing us with the answers to the questions

- no mountain is worth climbing if we can see it's peak

- the scriptures come alive only when we have the ground of experience to understand them

- tenderness and delight are essential on this path

We focused on lots of side waist opening, twisting and hips and tuned to the quality of listening.  A class can be "good" for many reasons.  Something magic happened today.  And it had nothing to do with anything we did.

Opening

Sukhasana or Box Pose

Soften and Listen, tune towards the quality of intimate tenderness

Forward Fold

Side Bend

Spinal Twist

(Switch Legs and Repeat Other Side)

Transition to All Fours

Cat/Cow

Barrel Rolls

Child Pose

Alana Sideliner

1/2 Dog

Rounded Back

Easy Side Plank Sequence

Childs Pose

Plank 

Dog

Vinyasa 1

Side Liner Dog

Plank

Locust

Rocket Cat

Plank

Side Plank Play Sequence

Sequence 1

Lunge

Open Source Lunge

Twisting Lunge

Hammock

Lunge

Dog

Repeat Sequence 1 Other Side

(I forgot Hammock on this side)

Vinyasa 2

Dog

Plank

Locust 2

Rocket Cat

Childs Pose

Plank

Dog

Uttanasana

Roll up to Standing

Shoulder Rolls

Wise Guy Sequence

Tadasana

Ujayyi Pranayama

YAM

Sequence 2

Sun to 

Lunge

Side Angle Prep

Triangle

Side Triangle

Warrior 2 Dance

Lunge

Twisting Lunge

Hamstring Stretch with External Rotation

Lunge

Vinyasa 3

Dog

Plank

Locust 3

Rocket Cat

Plank

Dog

Uttanasana

Malasana

Mouse Pose

Malasana

Uttanasana

Roll up to Standing

Tadasana

Repeat Sequence 2 Other Side

Repeat Vinaysa 3 with opposite Grip

Childs Pose

Vajrasana Mediation

Half Lord of the Fishes

Cow Tipping

(Switch Legs and Repeat Other side)

Revolving Head to Knee Pose

(this was the pose to "culminate" all the side bending and opening we had been doing.)

Both Sides

Favorite Forward Fold

Sit

Savasana

Sweet Vinyasa 8:30am Wednesday

19 Peeps

The emphasis today was on the alignment within Tadasana and side waist opening towards Half Moon Pose.  No real major peak.  More a continual emphasis on paying attention to the currents of the spine.  Talk continued on the opportunity of tight relationships.

Opening

Sukhasana or Box

Forward Fold

Side Bend

Spinal Twist

(Switch Legs and Repeat Other Side)

Transition to All Fours

Cat/Cow

Barrel Rolls

Childs Pose

Alana Side Liner

1/2 Dog

Rocket Cat

Easy Side Plank Sequence

Childs Pose

Plank

Dog

Sequence 1

Twisting Lunge

Hammock with Side Lining

Lunge

Dog

Repeat Sequence 1 Other Side

Vinyasa 1

Dog

Plank

Locust 1

Rocket Cat

Childs

Plank

Dog

Step Forward Uttanasana

Roll up to Standing

Shoulder Rotation

Wise Guy Sequence

Tadasana

Ujayyi Pranayama

YAM

Sequence 2

Lunge

Hammock

Warrior 2 Dance

Crescent Moon

External Rotation Hamstring Stretch

Lunge

Dog

Vinyasa 2

Dog

Plank

Locust 2

Rocket Cat

Plank

Dog

Step Forward Uttanasana

Roll up to Standing

Tadasana

Palm Prana Awareness

HAM

Repeat Sequence 2 Other Side

Vinyasa 3

Dog

Plank

Locust 3

Rocket Cat

Plank

Dog

Sequence 3

Lunge

Side Angle Prep

Triangle

Side Triangle

Wrapped Triangle

Half Moon

Standing Splits

Pigeon with Wise Guy and Neck Work

3 Legged Dog

Revolved Dog

Dog

Repeat Vinyasa 3

Repeat Sequence 3

Vinyasa 4

Dog

Plank

Bow Pose x 2

Rocket Cat

Childs Pose

Vajrasana Meditation

Cow Tipping

Baddha Konasana Yin Style

Savasana

Monday 1:1 (afternoon client)

Last week we had a tremendous breakthrough, so the following visit is always certain to be a disappointment.  Instead of having her rest to start, we started right into all the difficult spots.  She was unhappy about this, but that is what we did.

Legs up  the wall and wide.  

Supported her opening

Shoulder Work At Wall and Away from the Wall

(This was very difficult for her and scary and brought up a lot of resistance)

Reclining Buddha with Shoulder Work

Thai Yoga Massage to End

Savasana

Monday 1:1

Today the yogini said "It's becoming harder and harder to smoke."  So that seems like it's working.

Supine Heart Opener with Attention to Breath

Sukhasana Side Bending

Twisting

Forward Folding

and Chest Pressing

Transition to Standing

Shoulder Work at Wall

(We worked on this and in this for a long time).

Splat 

Right Angle Pose

Uttanasana against Wall

Wall Dolphin x 2

Uttanasana against Wall

Wall Dog x 2 (with leg lifts)

Dolphin at Wall with Block

Sirsasana at Wall with 3 Blocks x 2 (with leg lifts)

Camel at Wall (her facing wall and my supporting her drop back)

Baby Backbend:

Sphinx

Locust x 3

Thai Massage Bow Pose

Flip onto Back

Knees to Chest

Hamstring Stretching with Strap

Windshield Wiper

Assisted Stretching

Easy Spinal Twist

Savasana

Sweet Vinyasa 8:30am Monday

21 Peeps

Light and Open Group.  Was not sure what we were going to do at all when we started.  Ended up working on Hips and Twists.  I must be prepping for Flying Lizard Pose cuz those were the spots we were working.  Introduced a few new/old poses including 1/2 box twist and "cow tipping".

Sit

Sukhasana or Box

Forward Fold

Side Bend

Spinal Twist

(Switch legs and Repeat Other Side)

Transition All Fours

Cat/Cow

Barrel Rolls

Childs Pose

1/2 Dog

Rounded Back

Childs Pose

Alana Sideliner

Easy Side Plank Sequence

Plank

Dog

Side Dog

Lunge Sequence 1

Twisting Lunge

Hammock

Lunge

Dog

Repeat Lunge Sequence 1 Other Side

Vinyasa 1

Dog

Plank

Locust 1

Windshield Wiper

Rocket Cat

Childs

Plank

Dog

Step Forward Uttanasna

Roll up to Standing

Tadasana

Ujayyi Pranayama

YAM

Sequence 2

Sun to 

Lunge

Hammock

Warrior 2 Dance

Twisting Lunge

Hamstring Stretch with External Rotation

Lunge

Dog

Vinyasa 2

Dog

Plank

Locust 2

Windshield Wiper

Rocket Cat

Childs Pose

Plank

Dog

Step Forward Uttanasana

Roll up to Standing

Tadasana

HAM

Repeat Sequence 2 Other Side

Vinyasa 3

Dog

Plank

Locust 3

Windshield Wiper

Rocket Cat

Childs

Plank

Dog

Sequence 3

from Dog

Hover Pigeon

Pigeon

1/2 Box Twist

Upright Eye of Needle Twist

Supine Eagle Twist

Roll up to Sitting 

All Fours

Plank

Dog

Vinaysa 3

Repeat Sequence 3 Other Side

Cow Tipping (Both Sides)

Favorite Forward Fold

Sit

Savasana

SWg Sunday 10:00am

19 peeps

4 Drop In

Relaxed Group Today.  Took time to get a little geekier about the anatomy and cluing people into their bodies.  Particularly around the sit bones and hamstrings.  Warrior 3 was the peak pose.

Opening

Supine over a Bolster

Breath Awareness

Transition to a Seat

Sukhasana 

Tailbone Awareness

Side Bending

Switch Legs and Repeat Other Side x 2

Transition to Standing

Uttanasana x 2

Geeky discussion on sit bones and hamstrings

The Lebowski

Shoulder Rotation

Wise Guy Sequence

Tadasana

Ujayii Pranayama

1/4 Salutes

3 Rounds Lunge Salutes

Tadasana

Warrior 3 Sequence

Extended Pyramid Both Sides

Extended Pyramid to Pyramid to Warrior 3 Prep Both Sides

Uttanasana

Extended Pyramid to Warrior 3 Both Sides

Uttanasana

Malasana

Transition to Floor

On Backs

Knees to Chest

Windshield Wiper

Bridge Pose x 2

Eye of the Needle Both Sides

Happy Baby

Easy Spinal Twist

Savasana

SWG Saturday 10:45am

13 Peeps

2 Drop Ins

I have been teasing the SWG group towards headstand.  Bite size so no body knows really what's happening and then I imagine one day soon, many of them will be able to pop up into headstand no problem.  So today we worked the hamstrings and breath and shoulders and neck and inversions in prep.

Opening

Supine on a Bolster

Attention to Breath

Transition to a Sukhasana

Tailbone and Breath Awareness

Side Bending

(Switch Legs and Repeat Other Side)

Transition to Standing

Uttanasana Play with details about the pelvis in Forward Folds

Transition to a Wall

Wall Sequence 1

Splat

Right Angle Pose

Uttanasana

Around the Clock Shoulder Opener

Repeat Wall Sequence 1

Tadasana

Rocket Dog at Wall 2x with Childs Pose

Uttanasana

Roll up to Standing

Shoulder Rotation Awareness

Wise Guy

Tadasana with 1/2 Sirsasana SHoulder Exercise

(Both Shoulders)

Standing Sirsasana Prep

3 Blocks at the Wall

1/2 Sirsasana Play

Vajrasana Meditation on 2 Blocks

(Tailbone to Ajna Chakra Root Pranayama Exercise)

Bridge Pose with a Brick under Sacrum

Back Release

Savasana

 

Soft Vinyasa, Saturday 9am

21 Peeps

1 Drop In

I thought we might work on forearm balance, so I asked everyone to get a brick, but then too many people came than we have bricks for.  Focus on Twisting.  Talk was on relationships and the revealing of tightspots.  We move towards epk2 again, but I got all wacky messed up on the sides at the end.  Everyone seemed to roll with it fine in class, but if you are practicing at home with the video subscription, it might get out of hand.  Again, the sequence was too long and we peak too close to the end.  This just seems to happen sometimes when a new rhythm is coming through.

Opening

Sukhasana or Box

Tailbone Awareness

Forward Fold

Side Bend

Spinal Twist

(Switch Legs and Repeat Other Side)

Transition All Fours

Cat/Dog to Barrel Rolls

Childs Pose

The Alana Sideliner

Easy Side Plank Pose Sequence

Plank

Dog

Sequence 1

Lunge

Hammock

Twisting Lunge

Dog

Repeat Sequence 1 Other Side

Vinaysa 1

Rounded Plank

Dog

Rounded Plank

Cobra

Locust

Windshield Wiper

Rocket Cat

Childs Pose

Plank

Dog

Step Forward Uttanasana

Roll up to Standing

Tadasana

Ujayyi Pranayama

YAM

Sequence 2

Sun to 

Lunge

Twisting Lunge

Hammock

Warrior 2 Dance

Prayer Twisting Lunge

External Rotation Hamstring Stretch

Lunge

Dog

Vinyasa 3

Dog

Roll to Cobra

Locust

Rocket Cat

Plank

Dog

Step Forward Uttanasana

Malasana

Mouse Pose

Malasana

Uttanasana

Roll up to Standing

Tadasana

HAM

Repeat Sequence 2 Other Side

Vinaysa 3

Dog

Roll to Updog

Roll to Downdog

Hop Forward to Uttanasana

Utkatasana with Alternate Twisting Moving (Both Sides)

Uttanasana

Utkatasana with Prayer Twist (Both Sides)

Uttanasana

Roll up Standing

Tadasana

OM

Sequence 3

(This is where I was on the wrong side and all sorts of chaos went down)

Sun to Lunge

Half Lord of the Fishes Twist

Seated Eye of the Needle Twist

Supine Eye of the Needle Twist

Eagle Twist 

Supine Set up for EPK2

Roll up to Half Lord of the Fishes Blueprint

EPK2 Prep

Cow Face and Watch

EPK2 Play

Half Lord of the Fishes

Uttanasana

Repeat Sequence 3 Other Side

Malasana

Roll onto Backs

Bridge

Bridge with Brick

Freeform

Savasana

Sweet Vinyasa 8:30am Wednesday

19 Peeps

Still all sick in my throat

So that has a particular quality

Cold in studio, so started right away.  Riffing towards the Eka Pada Koundinyasana 2.  Playing with different ideas.

Uttanasana

Sqaut

Cowboy Negotiation

Wide Legged Uttanasana

Roll up to Standing

Tibetan HA BREATH

Arm Channel Opening

Heart Tapping

Tarzaning

Arm Extension Prana Exercise

Tadasana

Ujayyi Pranayama

Chant "A" of AUM 2x

Sequence 1

Sun to Lunge

Twisting Lunge

Hammock

Warrior 2 Dance

Crescent Moon

Hamstring Play

Lunge

Dog

Vinaysa 1

Dog

Plank

Locust

Rocket Cat

Childs Pose

The Alana Sideliner

Plank

Dog

Repeat Sequence 1 Other Side

Vinyasa 2

Dog

Rounded Plank

Dog

Rounded Plank to Cobra

Locust

Rocket Cat

Plank

Dog

Step Forward Uttanasana

Malasana

Mouse Pose

Malasana

Roll up to Standing

Tadasana

Chant "U" of AUM 2x

Sequence 2

Sun to

Lunge

Half Lord of the Fishes Variation

Twisting Lunge

lunge

Repeat Vinyasa 2

Repeat Sequence 2 Other Side

Vinaysa 3

Dog

Roll into UpDog

Roll into Down Dog

Step Forward Uttanasana

Malasana

Bakasana

Malasana

Uttnasana

Roll up to Standing

Tadasana

Chant "M" of AUM 2x

Sequence 3

Sun to Lunge

Half Lord Of the Fishes Seat

Eye of the Needle

Twisting Roots Spinal Twist

Hand To Big Toe Pose Spinal Twist

Supine epk2

Hand to Big Toe Pose Abdominal

Roll to to Half Lord of the Fishes 

epk2 play

Cow Face

epk play

Release to Uttanasna

Roll to Standing

Tadasana

2 Rounds AUM

Repeat Sequence 3 Other Side

(break pattern to release to earth after epk2play)

Bridge Pose x 2

Freeform

Savasana

Class at Krotona

Tonight I had the opportunity to work with the Theosophical Group here in Ojai at Krotona. Thank goodness Alana came to help me.  Alana always makes things magic and it's so helpful to have a witness.  Her feedback was, "Well that gives a whole new meaning to 'on the fly'."  

I was nervous all day and a frog has been sitting in my throat for the last 2 days.  I am so grateful for our relationship with Krotona that I really wanted it to go well.  I called out  to HPV Blavatsky, Annie Besant, Uma, Krishnamurti and Ravi Ravindra for assistance.  Then as I drove there I gave it all up.  

The meeting opens with a piano recital and then a silent meditation.

Then I was asked to start the yoga.

There were about 14 peeps on the floor and 4 peeps in their chairs.

Opening

Low Back Awareness

Breath Awareness

Apanasana (peeps in chairs could also do this)

Hamstring Stretch with Straps

Transition to Sides and Come to standing

Everyone got a chair

Standing forward fold on Chair

Hip Opener in Chair

Cat/Dog in Chair

Forward Fold in Chair

Swamp Monster and Hallelujah in Chair

Wise Guy in Chair

Chair Tadasana

Come to Standing

(2 of the peeps that had started sitting came to standing)

Tadasana

Little Tree Pose Both Sides

Tadasana

Transition to Floors

Windshield Wiper

Savasana

Sit and Close

I am learning not to judge or go over details of a class to much once it is over.  I suppose it went well cuz they used words like "next time we'll mike you" and "we really want to get a class going here" so maybe that means I didn't blow it.

Sweet Vinyasa 8:30am Monday

20 peeps

My throat was sore this morning, but my voice was all sexy.  Somehow a discussion about self-awareness sounds more true when raspy.  I must be transitioning into a new pattern cuz today was a little off.  We peaked late with eka pada koundinyasa 2.

Sit

Sukhasana or Box 

Tailbone Awareness

Forward Fold

Side Bend and Spinal Twist

(Switch Legs and Repeat Other Side)

Transition to All Fours

Cat/Cow

Barrel Rolls

Childs Pose

1/4 Dog

Easy Side Plank Sequence

Childs

1/2 Dog

Plank

Dog

Sequence 1

Lunge

Twisting Lunge

Hammock

Lunge

Dog

Repeat Sequence 1 Other Side

Vinyasa 1

Dog

Rounded Plank

Dog

Plank

Locust 1

Windshield Wiper

Rocket Cat

Childs Pose

Plank

Dog

Step Forward Uttanasana

Roll up to Standing

Shoulder Awareness

Wise Guy Sequence

Tadasana

Ujayyi Pranayama

YAM

Sequence 2

Sun to Lunge

Hammock

Warrior 2 Dance

Lunge

Dog

Repeat Vinyasa 1

Repeat Sequence 2 Other Side

(with abdominal curling to bring foot forward)

Vinaysa 2

Dog

Roll into Cobra

Locust Play

Windshield Wiper

Rocket Cat

Plank

Dog

Step Forward Uttanasana

Roll up to Standing

Tadsasana

HAM

Sequence 2

Sun to Lunge

Prayer Twisting Lunge

Hamstring Stretch

Half Lord of the Fishes

Seated Eye of the Needle

Supine Eye of the Needle

Eagle Twist

Release

Roll up to sitting

(i came to the earth here to do supine eka pada koundinyasa but then didn't...)

Roll over legs to All Fours

Plank

Dog

Vinyasa 3

Dog

Roll into Updog

Roll into Down Dog

Repeat Other Side

(with abdominal curing to bring leg foot forward)

At the end of the second side of Sequence 3, I prepared to ditch the eka pada koundinyasa thing cuz we only had 20 minutes left and i had not set it up as well as I would have liked...

so i allowed the group the vote by suggesting, "either stay here supine or roll up and take another vinyasa".  Everyone went for the vinyasa so we continued towards the arm balance.

Arm Balance Play Sequence

Dog

Lunge

Half Lord of Fishes Shape

Eka Pada Koundinyasana 2 Prep

Cow Face and Watch Demo

Eka Pada Koundinyasana

Crescent Moon

Dog

Vinyasa 3

Repeat Arm Balance Other Side

Vinyasa 3

Childs Pose

Vajrasana Meditation

OM

OM

Savasana