Tucker's Help of Ojai Class

13 Peeps

3 Brand New

I got to assist Tucker today.  She is so awesome.  She is continually teaching parts of LIFE.  Her style is to connect peeps with their life and show them moves they can do to assist in its navigation. 

Here is what she did

(I might not have the order quiet right)

Supine over a bolster vertical to spine, legs straight or knees bent.  (eventually knees wide and feet together for a few moments)

Supine without bolster, windshield wiper

Bolster or blanket under low back, horizontal to spine.  legs straight or knees bent, eventually knees wide and soles of feet together for a few moments.

Pelvic Awareness (Tucking under and rolling forward)

Supine Spinal Twists with Arm Movements

Hamstring Stretching

Foot Stretching

Transition to Standing

Get Chairs

Pelvis Movement on Chair

Sit bone Awareness (this was BRILLIANT)

Sitting up "Straight"

Getting up and Down from and to Chair

Calf Stretching at Wall with a modified warrior 3 play

Top of Foot Stretching at Wall

Balance Play with emphasis on reaching booty back

(all the way to lifting a knee in the air)

Put Chairs Back

Savasana

Sweet Vinyasa 8:30am Wednesday

19 Peeps

Sherry and Robert Sidoti showed up from Martha's Vineyard.

Miles chilled in the corner while they did yoga.

2 New Drop ins.

Lost one.  Sometime during the class she snuck out.  Didn't get to connect with her.  Always a bummer.  Always hard not to try to "figure out" what happened.  When it usually turns out to be something simple like, "I had to leave early" or "My contact lens was hurting," or something relatively benign.  We always tend to think the worst, "OMG she hated the class, she hated me."

Talk was on the awkwardness of self awareness.

Focus pulled from the latest stuff playing towards the variation of Side Plank in which we grab our big toe.

Opening

Sukhasana or Box

Sit

Listen

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

Lunge

Dog

Repeat Sequence 1 Other Side

Locust 2 Vinyasa

Side Plank Sequence

Locust 3 Vinyasa

Uttanasnaa

Roll up to Standing

Tadasana

Ujayii Pranayama

heart Hand Prana Connection

Standing Sequence

Sun to Lunge

Blue Print Side Angle

Triangle

Side Triangle

Warrior 2 Dance

Lunge

3 Legged Dog

Revolved Dog

Dog

Updog Vinyasa

Uttanasna

Roll to up to Standing

Repeat Standing Sequence 1

Repeat Updog Vinyasa

Uttanasna

Roll up to Standing

Wall Work

Extended Hand to Big Toe Pose with Foot Against Wall

Facing Forward Both Sides

(Standing forward fold in between sides)

Sideways Both Sides

Extended Hand to Big Toe Pose with Opposite Hand on Wall, extending Foot into Center of Room

(Ste up for Vashistasana with Leg Extension)

Tadasana

Sun to Dog

Up dog Vinyasa

Plank

Side Plank Pose with Toe Grab Play Both Sides

Updog Vinyasa

Childs Pose

Revolving Head to Knee Pose

Forward fold (bk or uk)

Sit

Savasana

1:1 Tuesday

Met a new client yesterday.

64 year old man suffering the results of stress.

On medication but does not want to be.

I really enjoyed this session.

We played the yoga really straight.

I focused on sharing the physiological details of how the yoga works.

I took the time to invite him to feel into what he noticed after each exercise so that we could create a feedback loop.  It also got me thinking a lot about yoga and stress.

He came out of savasana totally delighted and wanting a prescribed program.

We agreed to a once a week session, the video at home and coming to a SWG class once a week.

Here is what we did:

Supine on a bolster

Attention to Breath

Step 1: Drawing awareness to the subtle top of the inhale and bottom of the exhale of the breath

Step 2: Focus on breathing into different regions (heart, mid torso and belly)

Note: He was not a chest breather, which is common for peeps under a lot of stress.  Infact, his chest barely moved at all.  The restriction is around his heart.  I chose not to say anything about this, but it guided me towards opening this area.

Hamstring Stretching at the Wall with Strap

Cat Cow and Childs Pose

Wall Dog x 2

Uttanasana

Roll up to Standing

Shoulder Opening at Wall

Splat

Forward Fold at Wall

Shoulder Opening with Strap

Shoulder Rotation Awareness

Wise Guy 

Tadasana

Ujayyi Pranayama

1/4 Salutes

2 Rounds Lunge Salutes

Tadasana

Squat

Transition to Earth 

Bridge Pose x 2

Eye of the Needle

Savasana

Sweet Vinyasa 8:30am Monday

12 Peeps

One New Drop In

Blanket Folding Lesson.

Hamstring Work (utthita hasta padangusthasana) @ Wall With Strap.

Cat/Cow

Childs Pose

Alana Sideliner

Easy Side Plank Sequence

Childs Pose

Plank

Dog

Sequence 1

Lunge

Twisting Lunge

Hammock

Lunge

Dog

Repeat Sequence 1 Other Side

Locust 3 Vinyasa

Uttanasana

Roll up to Standing

Tadasana

Ujayyi Pranayama

Heart Hand Prana Connection

OM

Standing Sequence 1

Sun to Lunge

Side Angle Blueprint

Triangle

Side Triangle

Open Triangle

Half Moon Pose

Uttanasana

Roll up to Standing

Repeat Standing Sequence 1

(offer a squat after uttanasana)

Standing Sequence 2

Sun to Lunge
Side Angle Blueprint
Triangle
Side Triangle
Open Triangle
Half Moon Pose

Standing Splits

Pigeon

Revolved Dog

Locust Vinaysa 3

Rocket Cat 

Childs Pose

Side Plank Pose Play

Locust Vinyasa 3

Uttanasana

Roll up to Standing

Repeat Standing Sequence 2 Other Side

Bow Pose Vinaysa

Childs Pose

Roll through Squat to Uttanasana

Roll up to Standing

Utthita Hasta Padangushtana B two ways at Wall in prep for Side Plank Pose with Big Toe Held.

(Foot extending towards wall and foot extending away from wall)

Tadasana

Sun to Dog

Play with Last Side Plank Pose on Both Sides

(almost everyone had dropped out by here...)

Compassion of Christ Shoulder Stretch

Childs Pose

Vajrasana 

Revolving Head to Knee Pose

Baddha Konasana

Transition to Earth

Savasana

Teaching Yoga, B Side: Day 3

This has been so much fun. The group is so powerful. Today's lesson was inspired by the work yesterday. As we were drawing our internal anatomy, I was struck by how small everyone was drawing. So today we drew big.

Sat 15 minutes
Gathered
Discussion around what we feel and experience sitting
"What you are Trying to Learn"
Some sharing and new stories

Then we rolled out the butcher paper and traced each other.
This then became our "map".
We brought it back to our mats.
We then did a Freeform practice for about 50 minutes, mapping what we felt, our internal energetics onto our "bodies"

This was so fun. Everyone seemed to really dig it. We then looked at each other's maps and did our best to feel what it was like to be that person.

Gathered and discussed.
Close.

SWG Sunday 10:00am

19 Peeps
Took advantage of more intimate "regular" group.
Mapping of the major currents in standing poses towards Tree

Supine Extended Hand to Big Toe Pose Stretch at Wall
Cat Cow
Childs

Easy Side Plank Both Sides
Childs

Wall Dog x 2

Uttanasana
Roll up to Standing

Shoulder Side Stretch @ Wall Both Sides 2x
Uttanasana at Wall in between

Wide Legged Pelvis Understanding and Forward Fold

Side Triangle Pose Both Sides @ Wall
Warrior 2 Dance to Warrior 2 Both Sides @ Wall
Side Angle Pose @ Wall Both Sides
(forward folding and tadasana between)

Little Tree Both Sides
Tree Both Sides

Transition to Earth
Windshield Wiper
Bridge x 2
Bridge with Brick
Abdominals
Easy Spinal Twist

Savasana

A Total Treat

It is such a treat and delight to have the opportunity to be with this group of teachers this weekend. For the first time I am hearing myself voice what it means to be a "Lulu Bandha's Teacher." The immensity of the task of aligning within yourself and finding the voice and teaching that comes through while simultaneously attempting to create the space for everyone in the class to align with themselves.

Much easier to follow a script.

This group of teachers is so willing and ready. They are doing the work and taking the task on. I am totally blown away and so grateful.

Teaching Yoga, B Side: Day 2

The focus today was practicing the art of internal mapping.

We arrived with a supine baddha konasana, or as Casey calls it, "Sleeping Butterfly".
Emphasis on the 2 less obvious parts of the breath and then the pelvis.
We then drew the pelvis. First from what might be in us, then from a rendering.
Then we drew the heart.
Then the cervical spine and skull.

This practice has helped me alot with grounding in and actually being able to speak about these parts of the body. There was a lot of fear around this exercise. And while I think everyone found it useful it has inspired me to "make them" do it again tomorrow. The most amazing thing to me was how small everyone drew. So I am hoping that I can find some Butcher Paper and we can trace ourselves and draw big.

We moved to a practice to help communicate what I mean by mapping.
the emphasis here on the importance of being able to create a true and actual container for your group to play in. Even if you KNOW that it is not ultimately the point, the specific techniques are incredibly useful and alive and real.

Very similar sequence that we have been doing in class lately.

Using the Wall and playing with the mechanical instructions and subtle instructions. I do my best in these trainings to pull the curtain away from what I am doing and why. We played with speaking out loud about what we are feeling.

Hamstring Work, balancing on one leg work, breathing down the back of the body and Tadasana mapping. I thought we might move towards Handstand, but the energy was much lower than that so we went towards Thigh Torture" and Upward Facing Bow and Legs up the Wall.

This led us all the way to the end.

Savasana
Sit

Homework was answering those next 3 questions about mapping in the workbook.

SWG Saturday 10:45am

16 peeps
Emphasis on the alignment and breathing channels of tadasana in the standing poses. I shared that
Opening
Supine Hamstring Opener with Feet at Wall (a, b and c)

Transition to All fours facing the Walls
Cat/Dog
Childs

2 Rounds of Wall Dog

Uttanasana
Roll up to Standing

Side Stretching at the Wall x2

Tadasana

Wide Stance Pelvis Awareness
Wide Stance Forward Fold

Side Triangle Off the Wall Both Sides
Wide Stance Forward Fold

Tadasana

Warrior 2 Off the Wall Both Sides
Wide Stance Forward Fold

Tadasana

Side Angle Pose off the Wall
Wide Stance Forward Fold

Tadasana
Uttanasana
Malasana

Transition to Earth

Windshield Wiper
Bridge Pose
Cosmic Rest Pose
Bridge Pose with Brick
Cosmic Rest Pose

Knees to Chest
Easy Spinal Twist

Savasana

Soft Vinyasa Saturday 9am

15 Peeps
1 Drop in from Houston.
Sweetest gal, Susan. She had watched some of the YouTube videos and wanted to know how to move from Sirsasana 2 to Bakasana. SO that is what we did. Talk was loose points from the weeks play.

Sit Sukhasana
Listen
Forward Fold
Side Bend
(Switch Legs and Repeat)

Transition to All Fours
Barrel Rolls
Childs Pose
Alana Sideliner
1/2 Dog
Rounded Back

Easy Side Plank Sequence
Childs

Plank
Dog

Sequence 1 from Dog
Lunge
Twisting Lunge
Hammock
Low Slung Lunge
Dog

Repeat Sequence 1 Other Side

Rolling Updog Vinyasa
Dog
Roll into UpDog
Roll back Down Dog

Uttanasana
Roll up to Standing

Shoulder Awareness
Swamp Monster and Hallelujah Arms
Interlaced Finger Shoulder Stretch

Tadasana
Ujayyi Pranyama
YAM

Standing Sequence
Sun to Lunge
Swamp Warrior
Hallelujah Warrior
Parsvottanasana
Warrior 3 Play
Standing Splits
Lunge
3 Legged Dog
Dog

Rolling Updog Vinyasa

Uttanasana
Malasana
Mouse Pose
Uttanasana
Roll up to Standing

Tadasana
HAM

Repeat Standing Sequence
Repeat Updog Vinyasa

Uttanasna
Malasana
Bakasana
Uttanasna

Roll up to Standing

Tadasana
Standing Sirasana 2 to Utthita Tadasana
Interlaced Finger Shoulder Stretch
Malasana

Transition Happy Baby
Play with Supine Bakasana to Sirsasana 2

Sirsasana 2 Tripod to Bakasana Play
Sirsasana to Bakasana Play
Rest Childs Pose

Vajrasana Meditation
OM x 2

(I was really not sure where to go from here. Felt like a spinal twist or revolving head to knee would feel good, but also bridge pose always feels good after lots of rounding...but then I looked at the clock and the direction was determined)

Transition onto Backs

Supine Spinal Twist

Savasana

Teaching Yoga, B Side: Day 1

10 Peeps and me gathered tonight for Day 1 of Teaching Yoga, B Side: Tuning to the Teacher Within. We are waiting for one more to join us tomorrow,

This training was first born last year about this time while practicing. I wondered how I could share the delight of self investigation, the skills of internal mapping and the capacity to hold the opposites.

I have been moving mountains within my family this month and have not had a moment to focus on getting ready.

But as the group gathered, as the sangha came together, I knew that I had very little to do.
The value of a family that loves each other is that a dynamic of open sharing is immediately created simply by coming together.

We opened with a Yin like practice.
Playing with sharing out loud what we were feeling.
Baddha Konasana
Cow Face or Box Pose
Uppavista Konasana
Revolving Head to Knee Pose "active"
Bridge Pose
Bridge Pose with Block
Viparitta Karni
Windshield Wiper

Freeform

Savasana

Sit for 10 minutes

Re introductions. Sharing why you are here and where you have been teaching.
I handed out the "workbooks".
Spent about 45 minutes responding the questions and sharing.

Ended on "What are the challenges that you are facing as a teacher?"
We shared.
This was an amazing moment.
Everyone put it out there on the table.
Total vulnerability and honesty.

And for the first time I found myself expressing what it means to be a "Lulu Bandha's" Teacher.
We are endeavoring to align within and allow our voices to come from this place as we try to hold the space for others to align with themselves. There is no script for this.

Sat and "mmmmm'ed"
Close.

Sweet Vinyasa Wednesday 8:30

14 Peeps

Its a vacation week for the kids so the moms are away. Seems like we are going to be taking all this leg work and balance work and breathing down the back of the body towards headstand play. Did not really have enough time for that today. Only started to taste it as a suggestion. Theme was breathing down the back of the body. Moved towards Half Moon Pose and allowed Dhanurasana to be the main backbend. Talking points around the process of learning how to look and see and feel.

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

Transition to Wall

Supine Extended Hand to Big Toe Pose Play at the Wall

Barrel Rolls
Childs Pose
Alana Sideliner
1/2 Dog
Rounded Back
Easy Side Plank Pose Both Sides
Childs Pose
Plank
Dog

Sequence 1
Lunge
Twisting Lunge
Hammock
Low Slung Lunge
Dog

Repeat Sequence 1 Other Side

Locust 2 Vinaysa

Uttanasana
Roll up to Standing

Tadasana
YAM

Standing Sequence 1
Sun to Lunge
Side Angle Blueprint
Triangle
Side Triangle
Side Angle Pose
Lunge
Dog

Locust 3 Vinaysa

Uttanasana
Roll up to Standing

Tadasana
HAM

Repeat Standing Sequence 1 Other Side
Locust 3 Vinyasa

Side Plank Sequence

Dhanurasana Vinaysa
Dog
Plank
Bow Pose
Rocket Cat
Childs Pose
Plank
Dog

From Dog
Standing Sequence 2
Lunge
Side Angle Blueprint
Triangle
Open Triangle
Half Moon Pose
Standing Splits
Lunge
3 Legged Dog
Revolved Dog
Dog

Repeat Dhanurasana Vinaysa

Repeat Standing Sequence 2 Other Side

repeat Dhanurasana Vinaysa
Rest Childs Pose

Vajrasana Meditation

Option:
Headstand or Pigeon or Legs up Wall
(Most peeps took headstand)

Childs Pose

Freeform

Savasana

Sweet Vinyasa 8:30am Monday

26 Peeps

4 Drop Ins

26 is a lot of people in our little studio.  I arrived feeling the wall pattern theme still but that was not an option.  I had so much fun in this class but eric, my husband said that i talked too much especially at the end.  Pretty much guaranteed, a yoga teacher is teaching what she needs to learn and  i got a bit carried away today.  No real over riding posture theme.  Moved towards Dhanurasana.

I am writing from memory.

Sukhasana or Box

Listening

Forward Fold

Side Bend

(Switch Legs and Repeat Other Side)

Transition to All Fours

Cat/Cow

Barrel Rolls

Child's Pose

Alana Sideliner

1/2 Dog

Rounded Cat

Easy Side Plank

Childs

Plank

Dog

Sequence 1

Twisting Lunge

Hammock

Low Slung Lunge

Hamstring Stretch

Dog

Repeat Sequence 1 Other Side

Locust 2 Vinyasa

Uttanasana

Roll up to Standing

Tadasana

Heart Hand Prana Play

Ujayyi Pranayama

YAM

Standing Sequence

Sun to Lunge

Side Angle Blueprint

Triangle

Side Triangle

Warrior 2 Dance

Lunge

Dog

Locust 3 Vinaysa

Uttanasana

Malasana

Mouse pose

Uttanasana

Roll up to Standing

Tadasana

HAM

Repeat Standing Sequence

Locust 3 Vinyasa

Side Plank Pose Play

Dhanurasana Vinyasa

Rocket Cat

Childs Pose

(at this moment I was listening for the direction we should head, this is what we did:)

Transition to 

Plank

Dog

Pigeon Sequence

3 Legged Dog to 

Pigeon

Revolving Head to Knee Pose

Pigeon to Revolved Dog

Dhanurasana Vinyasa

Repeat Pigeon Sequence Other Side

Dhanurasana Vinyasa with optional Parsva Dhanurasana

Rocket Cat

Childs Pose

Vajrasana Meditation

(Freeform)

Savasana

Stiff White Guys, Sunday @ 10

29 Peeps

Very Crowded.

2 Daughters brought their "first time parents".

2 Drop in Couples

Famous People

And the Regulars

Tough Mix.

Generally I begin with people lying down in this situation.  It's just easier to see what we are working with.  Class moves too slowly in this situation.  And I end up telling the familiar jokes. I am wondering about adding a third Sunday class to help catch some of the overflow.

Opening

Supine with Awareness to Leg Position, Low Back and Breath.

Supine with Strap: Hamstring Stretching

Transition to Standing

Shoulder Opening

Wise Guy Sequence

Tadasana

Ujayyi Pranyama

1/4 salutes

1/2 Salutes

3 Rounds Lunge Salutes with Hamstring Play

Pelvis Awareness

Wide Legged Forward Fold

Warrior 2 Dance Sequence Both Sides

Tadasana

Repeat Warrior 2 Dance with Hold

Tadasana

Uttanasnaa

Squat

Transition to Earth

Windshield Wiper

Bridge Pose x 2

Eye of the Needle Both Sides

Spinal Twist

Savasana

SWG Saturday 10:45am

15 Peeps

Several Newbies

I am writing this from memory, so the detail is sparse.  We used the wall a lot this class.

Extended Hand to Bog Toe Pose at the Wall with Strap

Transition to Standing.

Tadasana

Ujayyi Pranayama

1/4 Suns

2 Rounds Lunge Salutes

Pelvis Awareness

Warrior 2 Dance @ Wall Both Sides

Uttanasana

Tadasana

Warrior 2 Dance @ Wall Both Sides with Hold

Uttanasana

Tadasana

Side Triangle Pose @ Wall Both Sides

Uttanasana

Tadasana

Uttanasana

Squat

Roll onto Backs

Bridge Pose x 2

Eye of the Needle Play

Spinal Twist

Savasana

Soft Vinyasa, Saturday 9am

14 or so Peeps

Played with the sequence that we have been riffing with lately.  Using the wall to increase the attention.  Standing Sequence moved towards Half Moon.  Extended Hand to Big Toe Pose at Wall.  Standing Splits and Wheel Pose.  It was Valentine's Day.  Alana told the story of Betty and Leo, her grandma and her grandma's first love getting married at the ages of 85.  This set the tone for the theme which was "Priya".

Sukhasana with Forward Fold and Side Bending

Supine Hand to Big Toe Pose at the Wall

Cat/Dog

Barrel Rolls

Alana Side liner

1/2 Dog

Rounded Back

Easy Side Plank with Leg Lift Sequence

Childs Pose

Plank

Dog

Sequence 1

Twisting Lunge

Hammock

Crescent Moon

Lunge

Dog

Repeat Sequence 1 Other Side

Locust 2 Vinaysa

Uttanasana

Roll up to Standing

Tadasana

Ujayyi Pranayama

(emphasis on breathing towards the back top rim of the pelvis)

Standing Sequence 

YAM

Sun to Lunge

Side Angle Blueprint

Triangle

Side Triangle

Open Triangle

Half Moon

Standing Splits

Pigeon

Revolved Dog

Dog

Locust 3 Vinyasa

Uttanasana

Roll up to Standing

Repeat Standing Sequence

Bow Pose Vinaysa

Childs Pose

Uttanasana

Roll up to Standing

Extended Hand to Big Toe Pose at Wall with Variation

Standing Splits at Wall

Childs Pose

Upward Facing Bow Pose at Wall

Abdominals

Eye of Needle and Spinal Twisting

Savasana

Alana's class

I have been to Alana's class every day this week so far. What a total treat! To slide into her class, be totally held and met while also allowed to refine as I need to, is sweet delight.

Wednesday 1:1

This client hates yoga. She totally prefers thai yoga massage, but every time we move a little she has a much more profound experience. So this is how we eased into it today. She whined a bit.

Thai Massage Pattern on Her Feet
Gentle Windshield Wiper, then thumbing on the outer lines of her legs
Supported supine Butterfly, thumbing on inner lines of Legs
Easy Eye of the needle with connective tissue release work both sides and twisting
Supine hand to big toe pose with Strap
Supported Heart Opener with Ball and Block
(Post this she had so much insight into the energetic patterns of her body)
Supported Restorative Twist
Low Back Release
Savasana

Help of Ojai

Tucker Adams let me sub her Help Class today.
Such an honor and treat.
I was super grateful and lucky to have Alana and Lisa there to assist.
They make everything move smoothly and easily. Also, at end of class, Alana had awesome feedback for me.

Supine with attention to breath.
Transition to Wall for Hamstring Stretching at Wall with Strap.
Transition to Standing.

Wall Work
Splat
Right Angle
Shoulder Blade Attention both Sides
Splat
Right Angle


Chair Work
Tailbone Awareness
Seated "Tadasana"
Tadasana

Standing Hand to Big Toe Pose modified with Chair (Alana told me a much better way to do this than we had done).

Eye of Needle in Chair
Forward Fold in Chair


Legs on Chair for Savasana

Yoga with my Brother

My little brother and I have been doing yoga 1:1 now for about 3 months. He continually surprises me by what he likes and responds to And today I realized that he needs a different teacher than me.

Sweet Vinaysa, 8:30am Wednesday

15 or so Peeps
1 Drop In

Playing off the latest sequence. Wall as theme. Using it for play with supine and standing hand to big toe pose, thigh torture and upward facing bow pose (Aka wheel).

Opening
Sukhasana or Box
Forward Fold
Side Bending
(Switch Legs and Sides)

Transition to Wall
Supine Hand to Big Toe Pose with Strap (a, b, c and d)
Both Sides

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

Easy Side Plank Pose Both Sides
Childs Pose
Dog Pose

Sequence 1
Lunge
Twisting Lunge
Hammock
Low Lunge
Crescent Moon
Dog

Repeat Sequence 1 Other Side

Locust 2 Vinyasa

Uttanasana
Roll up to Standing

Tadasana
Ujayyi Pranayama
(Play with directing breath towards different parts of the back)

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

Locust 3 Vinyasa
Uttanasana
Roll up to Standing

Repeat Standing Sequence Other Side
Locust 3 Vinyasa
Uttanasana
Roll up to Standing

Transition to Wall
Extended Hand to Big Toe Pose with Foot on Wall
A with variation on both Sides
B with variation on both Sides

Thigh Torture Both Sides
Upward Facing Bow Pose 2x at Wall

Hip Opening Abdominal Sequence
Eagle Twist
(Both Sides)

Knees to Chest

Savasana

SWG Sunday 10:00am

16 peeps

Took advantage of the smaller class to use the wall.

Opening
Supine over a bolster

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

All Fours
Cat Cow
Childs
1/4 Dog
Rounded Back

Easy Side Plank Play
Childs Pose
Alana Sideliner

All Fours
Standing Forward Fold
Roll up to Standing

Transition to A Wall

Splat
Right Angle
Uttanasana
Roll up the Standing

Round the Clock Shoulder Stretch
Splat
Right Angle
Uttanasana
Roll up to Standing
Tadasana

Wall Dog x 2
Down Dog in middle of Room x 2
Uttanasana
Roll up to Standing

Forearm Balance Shoulder Understanding Exercise

Dolphin (or forearm balance preparation) at Wall with Brick x 2

Bridge Pose x 2
Supine Hand to Big Toe Pose Stretch with Foot on Wall

Easy Spinal Twist
Savasana

Sit with Brick at back at Wall

Stiff White Guys Saturday @ 10:45am

15 Peeps
1 Drop in

Supine Over Bolster
Breath Work

Transition to All Fours
Cat/Cow
Barrel Rolls
Childs Pose
Transition to Standing

Forward Fold Play
Tadasana

Half Sun Salutes
2 Rounds Half Lunge Salutes with Hamstrings

Transition to a Wall
Splat
Right Angle Pose
Shoulder Opener
Splat
Right Angle Pose
Uttanasana
Roll up to Standing
Tadasana

Wall Dog x 2
Bridge Pose with Toes up Wall x 2 and play with legs up the wall
Eye of Needle at Wall

Hamstring Stretching with Strap and using the wall against bottom Foot

Easy Spinal Twist
Savasana

Soft Vinyasa Saturday 9am

18 peeps
1 Drop In.
Rainy Day.
Cozy.

Similar sequence as Wednesday, but not enuf time to do Handstands and group seemed to be dropping as we got to that point, so went towards Wall Splits. Talk along the same lines of making room for the tightspots.

Sukhasana or Box
Forward Fold
Side Bend
Chest Press
(Switch Legs and Repeat)

All Fours
Cat/Cow
Barrel Rolls

Childs Pose
Alana Sideliner
1/2 Dog
Rounded Back

Easy Side Plank Sequence
Childs
Plank
Dog

Sequence 1
Lunge
Twisting Lunge
Hammock
Low Lunge with Rolling
Hamstring Stretch
Lunge
Plank
Dog

Repeat Sequence 1 Other Side

Locust 1 Vinaysa

Uttanasana
Roll up to Standing

Wise Guy Sequence
Tadasana
Ujayyi Pranayama

YAM
Standing Sequence
Sun to Lunge
Side Angle Blueprint
Triangle Pose
Side Triangle Pose
Warrior 2 Dance
Lunge
Dog

Locust 3 Vinyasa

Uttanasana
Roll up to Standing

HAM
Repeat Standing Sequence on Other Side

Locust 3 Vinyasa
Side Plank Play
Roll to Updog Vinaysa

Uttanasana
Roll up to Standing
Tadasana

Transition to Walls

Standing Extended Hand to Big Toe Pose Play at Wall (A and B, Both Side)
Standing Splits Both Sides
Thigh Torture Pose

Upward Facing Bow Pose at Wall x 2
Legs up Wall
Eye of Needle with Legs Up Wall

Option to Stay with Legs up Wall or transition to Savasana

Savasana

Amber Robinson at Yoga Jones

I had the delight of attending Amber's Vinaysa class last night at Yoga Jones.

She has developed the sweetest style of offering a pattern and then allowing the members of the class to repeat it at their own pace and style. It is totally stunning that she has found a place of such spacious grace so early in her teaching. It takes immense confidence and trust to allow a room full of people to connect on their own without her telling them exactly how they should connect.

She had four patterns with transitional work and lots of flexibility in between regarding the vinyasas. I am writing this from memory this morning, so I might not have it exact.

We began seated.
Box Pose Side Stretch and Forward Fold (Both Sides with Slumpy Dandasana inbetween)

Transitional Movements

Pattern One From Dog
High Lunge
Low Lunge
Hamstring
Deep Hip Stretch


(Repeat Pattern One other side and then again on both sides)

Pattern Two
High Lunge
Twisting High Lunge
Reverse Prayer High Lunge
Parsvottanasana
Warrior 3 with reverse Prayer
Standing Splits
Lunge
Dog

(Repeat Pattern Two Other Side and then again on both sides)

Pattern 3
Plank
Side Plank
1/2 Wheel
Table Top
Bridge
Spinal Twist
Back to All Fours

Repeat Pattern 3 Towards Other Side

Pattern 4
From All Fours
Crescent Moon
Deep Low Hip Opener
Pigeon
Dog

Repeat Pattern 4 the Other Side

Slowly Transition towards Savasana

Sweet Vinaysa, Wednesday @ 8:30

14 Peeps

Today we riffed off the balancing theme and took Extended Hand to Big Toe Pose to the Wall. I did not get super geeky about this as I could have. Instead, WE turned it upside down for Handstand Play and then moved towards Upward Facing Bow Pose at the Wall. It was fun to take advantage of the smaller class and get to use the walls.

Opening
Sukhasana Forward Fold
Side Bend
Chest Press
(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
Childs Pose

Plank
Dog

Sequence 1
Lunge
Twisting Lunge
Hammock
Lunge
Dog

Repeat Sequence 1 Other Side

Locust Vinyasa 3

Uttanasana
Roll up to Standing

Tadasana
Ujayyi Pranayama
OM

Standing Sequence
Sun to
Lunge
Side Angle Blueprint
Triangle
Side Triangle
Warrior 2 Dance
Crescent Moon with Shoulder Opener
Lunge
Dog

Locust Vinaysa 3

Uttanasana
Roll up to Standing
Tadasana
OM

Repeat Standing Sequence Other Side

Dhanurasana Vinyasa
Rocket Cat
Childs
Plank
Dog

Uttanasna
Roll up to Standing
Tadasana

Transition to a Wall

Extended Hand to Big Toe Pose
A: Facing Wall, with foot on Wall and Arms extended
B: Heel in line with Hip out to Side, Arms overhead
(Switch Sides and Repeat)

Wall Dog with leg Extension
Uttanasana
Malasana

Half Handstand Play
Half Handstand with Extended Leg Play

Handstand Play

Thigh Torture Pose Both Sides
Camel @ Wall

Upward Facing Bow Pose at Wall
Legs up Wall
Eye of Needle Up Wall

Abdominals
Spinal Twist
Savasana

Sweet Vinyasa Monday 8:30am

25 peeps

Such a groovy sweet vibe this morning. Just felt like family. Similar pattern as we have been tending towards. Tadasana Alignment with Balance Play and lots of side waist opening.

Opening
Sukhasana
Leaning In
Forward Fold
Side Bend
(Switch Legs and Repeat Other Side)

Transition to All Fours

Cat/Cow
Barrel Rolls
Childs Pose

Easy Side Plank Sequence
Childs Pose
1/2 Dog
Rounded Back
Plank
Dog

Sequence 1
Twisting Lunge
Hammock
Lunge
Low Side Liner Lunge
Hamstring Stretch
Dog

Repeat Sequence 1 Other Side

Locust 2 Vinyasa

Uttanasana
Malasana
Cowboy Negotiation
Uttanasana
Roll up to Standing

Tadasana
Ujayyi Pranayama
YAM

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

Locust 3 Vinyasa

Uttanasana
Roll up to Standing
Tadasana
Palm Prana Ping Pong
HAM

Repeat Sequence 2 Other Side
Repeat Locust 3 Vinyasa and add Dhanurasana
Rocket Cat
Childs Pose
Plank
Dog

Uttanasana
Roll up to Standing

Balance Play
Extended Hand to Big Toe Pose Stage 1 Both Sides
Extended Hand to Big Toe Pose Both Sides

Uttanasnaa
Malasana

Urdhva Upavistha Konasana
Baddha Konasana
Revolving Head to Knee Pose Both Sides
Upavistha Konasana

Sit

Freeform
(not many takers today)

Savasana

SWG Sunday 10:00am

18 peeps
Most women
Only a few men
5 Drop Ins.

The man who came last week and stepped out of his body suggested that maybe it was too dangerous for him to be in class. My usual response would have been to pretend that there was no problem and he should come. But instead I suggested that I might be nice for him to have a buddy. So he left and I felt surprisingly okay. The new older woman from last week came back. I was surprised.

One recent back surgery and one recent knee surgery. Class is slow paced.

Opening
Supine
Apanasana
Hand to Big Toe Pose with a Strap

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

Easy Side Plank Sequence
Childs Pose
All Fours to Standing Forward Fold
Roll up to Standing

Shoulder Openers
Lebowksi
Strap Work
Wise Guy Sequence

Tadasana
Ujayyi Pranayama
3 Rounds Easy Lunge Salutes

Warrior 2 Dance Sequence x 2

Tree Pose Play

Transition to Belly
Sphinx x 2
Locust x 2
Rocket Cat
Childs Pose

Transition to Backs
Eye of the Needle Sequence to Happy Baby

Easy Spinal Twist
Savasana