Monday, March 30, 2009

Sweet Vinyasa 8:30am Monday

 15 peeps

All 20 Class Card Holders.  So, intimate committed group.  Similar play as on Wednesday and Saturday.  Focus on the engineering details of internal and external rotation of the hips using straps and blocks and playing with those details.  In this class we dialed in and geeked out towards headstand.  Then Bridge with Bricks.  Almost 10 minute Savasana.  One of my favorite classes ever.

Strap around the Toes
Toe Spreading
Ankle Strap and Outward Pressing
Block in Inner Thigh Squeezing
an all together

Belly Stem to Sacrum Play

Uttanasana
Belly Play 
Roll up to Tadasana

Strap and Block work in Tadasana
with Shoulder Opening Work

Tadasana
OM

Sequence 1
Sun to 
Lunge
Twisting Lunge
Hammock
Lunge
Dog

Repeat Sequence 1 Other Side from Dog

Sphinx Vinaysa

Easy Side Plank Sequence Both Sides

(feel like there was something else here...?)

Side Plank Both Sides

Sphinx/Cobra Vinyasa

Dog
Uttanasana
Roll up to Standing

Tadasana
OM

Sequence 2
Sun to 
Side Angle Blueprint with Block
Triangle with Block
Side Angle with Block
Deep Low Hip Opener
Lunge
Twisting Triangle Variation
Lunge
3 Legged Dog
Dog

Cobra Locust Vinyasa

Repeat Sequence 2 Other Side

Cobra Locust Vinyasa
Childs Pose

(here i was not totally sure what was coming next.  i waited and got the hit towards headstand)

Shoulder Wrapped Opener with Block and San Block
Headstand Prep

Suggestion to Feel the leg work in the headstand

5 Minutes Free Time
Some in Headstand
Some with 3 Blocks
and all the work inbetween

Childs Pose

Transition to Bridge Pose with Blanket and 2 Bricks
5 Minutes Play

Rest

Savasana





Saturday, March 28, 2009

SWG Sunday 10:00am

11 Peeps
3 Drop Ins

Played with very similar actions as in Soft Vinyasa but went through sequence more appropriate towards SWG.  Emphasis on the feet, leg lines and belly sacrum work towards standing postures.

Toe Stretching with strap work.
Ankle Strap
Thigh Block
Belly Sacrum Play

Uttanasana
Sacrum Play
Roll up to Standing

Tadasana with Ankle and Brick Play

Tadasana
Ujayyi Pranayama
OM

2 Rounds Lunge Salutes

Wide Leg Stance with Pelvis Awareness

Warrior 2 Dance Both Sides
Wide Leg Forward Fold
Roll up
Tadasana

Side Triangle Both Sides
Wide Leg Forward Fold
Squat
Uttanasana
Roll up to Standing

Side angle pose both sides
Wide Leg forward Fold
Squat
Uttanasana
Roll up to Standing

Little Tree Both Sides
Uttanasana
Tree Both Sides
Uttanasana
Malasana

Transition to Lying Down
knees to Chest

Bridge Pose x 2

Abdominals x 2

Easy Side Twist Both Sides
Knees to Chest

Rest

Savasana

Soft Vinyasa, Saturday 9am

17 peeps
2 Drop Ins

Similar focus on Wednesday in Sweet.  Geeked out on the toes, lines of the legs and use of the belly to move from the root and took that theme through the practice, moving towards revolving head to knee pose.  Talk was on tension, sutra 1.12 and the effort of ease.  Word to Patricia Sullivan for guiding us in this direction.

Sitting on Earth
Big Toes in Strap, Foot Stretching
Ankles in Strap
Brick in Thighs
Belly Awareness and Sacrum Play

Uttanasana
Belly Sacrum Play

Tadasana with Ankle Strap and Thigh Block

Shoulder Work

Tadasana san Equipment
OM
Seqeunce 1
Sun to Lunge
Twisting Lunge
Hammock
Low Slinky Lunge
Childs Pose
Easy Side Plank on One Side (on same arm as twisting lunge)
Cat/Cow
Plank 
Dog

From Dog
Repeat Sequence 1 Other Side

Sphinx Vinyasa
Plank
Sphinx
Windshield Wiper
Rocket Cat
PLank
Dog

Uttanasana
Roll up to Standing

Tadsasna
OM
Sequence 2
Sun to Lunge
Blueprint Side angle
Triangle
Side Triangle
Side Angle Pose
Deep Hip Opening
Lunge
3 Legged Dog

Sphinx to Cobra Vinyasa

Repeat Sequence 2 Other Side from Dog

Locust 3 Vinaysa
Childs Pose

Side Plank Play

Cobra Locust Vinaysa

Dog
Uttanasana
Roll up to Standing

Tree on a Brick x 2

Uttanasna
Squat
Transition onto Backs

Windshield Wiper
Bridge with Blanket and Block Play

Supported Heart Opener

Savasana




Wednesday, March 25, 2009

N'est ce Pas

I filmed a N'est ce Pas today.
I taught a very similar lesson plan as we did in class today in Sweet Vinyasa.

Lesson One:
The Toes

Lesson Two
External and Internal Rotation Balanced

Lesson Three
Using the Belly into the Sacrum

Lesson Four
Lesson one, two and three brought to standing

Lesson Five
All the Actions in Triangle and Side Angle and Twisting Lunge

Lesson Six
All the Actions in Pyramid Variation and Twisting Triangle

Lesson Seven
Counter Poses with Windshield Wiper, Bridge, Eye of the Needle

Sweet Vinyasa 8:30am Wednesday

16 Peeps
1 Drop In

Felt good to be teaching again after resting on Saturday and Monday for my ear.  Again, I am finding myself teaching more technical.  "Like a guy."  The play seems to be to be clear and specific within the feminine holding space.

Putting together some of the toe work, leg line and belly work that Patricia shared a few weekends ago, we geeked out on rooting and moving from the core.  No real "peak" pose.  I think we will play with this for the next few classes and then come back towards the Vashistasana and Visvamitrasana play.


Opening Actions
Strap around Big Toe and Toe Spreading
Strap around ankles and block in between thighs to access leg line play
Belly stem into sacrum awareness

Squat
Uttanasana
Belly Play here
Roll up to Standing

Tadasana with strap and brick 
From here play with shoulder opening and back awareness and foreword folding while continuing to dial in memory of leg lines.

Remove the Materials

Tadasana
OM

Sequence 1 with emphasis on the geeky details
Sun to
Lunge
Twisting Lunge
Hammock
Lunge
Dog

Sphinx Vinyasa
Plank
Sphinx
Windshield Wiper
Rocket Cat
Plank
Dog

Repeat Sequence 1 Other Side

Sphinx to Cobra Vinyasa

Childs Pose
Plank
Dog

Uttanasana
Roll up to Standing
Tadasana
OM

Sequence 2 with emphasis on the geeky details
Sun to
Lunge
Side Angle Blueprint (using blocks)
Triangle
Side Triangle
Side Angle Pose
Deep Low Hip Opener
Lunge
Dog

Locust 1 Vinyasa

Plank
Side Plank Play with geeky details both Sides
Dog

Locust 2 Vinyasa

(i messed up here and almost forgot the other side)

Repeat Sequence 2 Other Side

Locust 2 Vinyasa
Uttanasana
Roll up to Standing

Tadasana

Tree Pose x 2
(1 time on a brick)

Uttanasana 
Malasana

Transition to Backs
Revolving Belly Pose with Knees Bent

Bridge Pose with Brick and Blanket to Viparitta Karni (a bit freeform)
Rest over blanket under heart

Transition to sitting
Paschimottanasana with brick under head

Sit

Savasana






Sunday, March 22, 2009

abhyasa, Sunday March 22

Backbending practice.  Not uber bendy style, but enough to counter a day of sitting.  I wanted to move towards Dhanurasana with a strap, so that was my target.  This is written from memory of what I did.

Used:
Bolster
2 Bricks
Long Strap in a Loop
1 blanket

Childs Pose
Cat/Cow a Few Rounds
Childs Pose
Plank
Dog

Sequence 1
Low Lunge with Hip Rolling
Move back to Half Hero with Forward Fold
Twisting Lunge 
Dog

Cobra Locust Cobra Vinyasa
Childs Pose
Plank
Dog

Repeat Sequence  1 Other Side

Repeat Cobra Locust Cobra Vinyasa

Sequence 2
Side Angle Prep
Triangle 
Side Triangle
Open Triangle
Wrapped Triangle
Side Angle Pose with Wrap
Bound Side Angle Pose
Release to Deep Hip Opener
Lunge
3 Legged Dog
Dog

Updog Vinyasa
Roll thru Updog
Roll back to DownDog

Repeat Sequence 2 Other Side

Repeat Updog vinaysa

Rest Childs Pose

Sphinx to Cobra on a bolster
Rest Childs Pose

Dhanurasana on a bolster
Rest Childs Pose

Dhanurasana with Strap on Bolster
Rest Childs Pose

Transition onto Backs

Bridge Pose with Blanket and 2 bricks

Rest

Knees to Chest
Easy Spinal Twist

Savasana

Sit



SWG Sunday 10:00am

17 peeps
5 Drop Ins

I tried to teach class today.  Which is never a good start.  My ear hurts like crazy and I am focused on my own inner work.  And Tilak from ihanuman was there to practice and then interview me.  Oh well.  The work continues.  There was no real focus.  Bit of a hodge podge.  Play with opening the feet and using the belly in standing poses.  I am hedging towards a will and foot connection.

Sit

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

Transition All Fours
Cat/Cow a few rounds
Childs Pose

Easy Side Plank Both Sides
Childs Pose

Plank
Dog
Uttanasana
Roll up to Standing

Foot Work on Bricks
Top of Foot Stretch at Wall

Tadasana
2 Rounds of Lunge Salutes

Wide Leg Stance
Pelvis Awareness

Warrior 2 Dance
Warrior 2 to Lunge
Uttanasana
(Repeat Other Side)

Side Triangle to Both Sides
Wide Leg Forward Fold
Squat
Uttanasana
Roll up to Standing

Sun to Lunge
Side Angle Blueprint
Side Triangle
Side Angle Pose
Uttanasana
Roll up to Standing
(Repeat Other Side)

Tadasana
Uttanasana
Squat
Transition onto Backs
Knees to chest

Windshield Wiper
Bridge Pose x 2
Abdominals
Twists

Knees to Chest

Savasana


Thursday, March 19, 2009

Sweet Vinyasa Wednesday 8:30

20 Peeps

4 Drops Ins.
Similar theme as lately. Preparing to move to Visvamitrasana without going all the way there. We were more deliberate with the use of the bricks today. I think we will start to introduce some more supine opening. Talking point was on Avidya and it's four branches and humility of not knowing everything.

Sukhasana
Land
Lean In
Listen
Forward Fold
Side Bend
(Switch Legs and Repeat Other Side)

Transition All Fours

Easy Side Plank
Childs Pose
1/4 Dog
Rounded Back

Plank
Dog

Sphinx Vinaysa
Plank
Sphinx
Windshield Wiper
Rocket Cat
Plank
Dog

Twisting Hammock Sequence
Twisting Lunge
Twisting Hammock
Low Slinky Lunge
Dog

Shinx/Cobra Vinyasa
Plank
Sphinx
Cobra
Windshield Wiper
Rocket Cat
Plank
Dog

Repeat Twisting Hammock Sequence Other Side

Dog
Rounded Plank
Dog

Cobra Locust Vinyasa
Roll from Dog to Cobra
Land and Lift Legs to Locust
Rock to Cobra
(Schiffmann Style)
Windshield Wiper
Rocket Cat
Childs Pose

Plank
Dog

Uttanasana
Roll to Standing

Tadasana
Ujayyi Pranayama
OM

Sequence 1
Sun to Lunge
Blueprint Side Angle
Triangle
Side Triangle
Warrior 2 Dance (with Heal Lifting ala Doug Keller)
Deep Hip Lunge
3 Legged Dog

Rolling Cobra Locust Vinyasa

Repeat Sequence 1 Other Side

Rolling Updog Vinyasa

Uttanasnaa
Roll up to Standing

Tadasana
OM
Standing Sequence 2
Sun to Lunge
Blueprint Side Angle
Triangle
Side Triangle
Side Angle Pose with Leg Lift (played with suggesting Leg might extend straight into room)
Deep Hip Lunge
Pigeon
3 Legged Dog
Revolved Dog
Dog

Rolling Updog Vinaysa

Repeat Sequence 2 Other Side

Rolling Updog Vinyasa

Childs Pose
Vajrasana

Revolving Head to Knee Pose Both Side
Uppavishta Konasana
Baddha Konasana

Bridge with Blanket and Block
Viparitta Karni with Brick

Rest
(freeform)

Savasana

Tuesday, March 17, 2009

Getting Feedback

this comment came in via the website today:

Inquiry:
re: video by Kira Ryder - she lost me at 2
nd direction. Please remind her that the subconscious mind takes things literally and especially when practicing yoga, being in an altered state = to joke about opening the legs/hips as .. picture it like carving or slicing off a turkey leg... ??? WHAT????!!! in a regular situation it may be funny but really... the come back may be, get a sense of humor, but again.. please honor the body/mind and as a teacher, please, please honor the responsibility of your position. does she REALLY want people to envision..... severing a limb? interesting thought to plant isn't it? be well, namaste....

she had watched the free class on nov 24.  it's true.  i made a reference to eating turkey since it was thanksgiving.  i was grateful that she pointed out that i said that.  and i picked a new class to put up.

Monday, March 16, 2009

Filming Shorts

It's super fun to have your own network camera. 
I can go into the studio, practice and then film what I practiced all by myself.

1:1 Monday

This client loves standing poses, but they can be overwhelming for her.
We honed in on the details of using the belly to twist and brining it up through the front of the body to create a rotation.
We backed way off the full pose to focus on this action.

Totally fun and successful.


Sweet Vinyasa 8:30am Monday

17 Peeps

Class felt new today.  Brought some of the "male-like teaching" from Saturday, focused and direct towards Visvamitrasana without actually doing it,  but also held in a feminine way.  Dharma was still on the question of "How are You?"

Sit.

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

Transition All Fours

Easy Side Plank Both Sides
Childs Pose
1/4 Dog
Rounded Back
Plank
Dog

Plank
Sphinx
Windshield Wiper
Rocket Cat
Plank

Side Plank Play

Locust Cobra Vinyasa

Sequence 1
Twisting Lunge
Hammock
Low Slung Lunge
3 Legged Dog
Dog

(Repeat Sequence 1 Other Side)

Cobra Locust Vinyasa
Dog
Rounded Plank
Roll to Cobra
Locust
Cobra
Windshield Wiper
Rocket Cat
Plank
Dog

Uttanasana
Roll up to Standing

Tadasana
Ujayyi Pranayama
OM

Standing Sequence 1
Sun to Lunge
Blueprint Side Angle
Side Triangle
Warrior 2 Dance
Warrior 2
Lunge
3 Legged Dog
Dog

Cobra Locust Vinyasa

Repeat Standing Sequence 1 Other Side

Rolling upDog Vinyasa

Uttanasana
Roll up to Standing

Tadasana
OM

demo of block use and leg lifting

Standing Sequence 2
Sun to Lunge
Blueprint Side Angle Pose
Triangle 
Side Triangle
Side Angle Pose with Leg Lifting
Deep Low Lunge
Pigeon
3 Legged Dog
Revolved Dog
Dog

Rolling Updog Vinyasa

Repeat Standing Sequence 2 Other Side

Rolling Updog Vinyasa

Childs Pose

Revolving Side Angle Pose 2x Both Sides

Uppavista Konasana or Baddha Konasana

Bridge Pose with Blanket and Bricks

Rest

Savasana


Sunday, March 15, 2009

SWG Sunday 10:00am

17 peeps

Regulars. Sweet Vibe. Focused on Standing Postures and Breath. Opening towards Revolving Head to Knee Pose. Bridge Pose to Counter.

Extended Hand to Big Toe Pose at Wall.

Transition to Standing.

Wall Work
Set 1
Splat
Right Angle
Uttanasana

Set 2
Shoulder Opener @ Wall Both Sides
Splat
Right Angle
Uttanasana

Set 3
Side Waist Opener @ Wall Both Sides
Splat
Right Angle
Uttanasana

Tadasana
Ujayyi Pranayama

Wide Leg Stance
Pelvis Rotation
Wide Leg Forward Fold
Roll up to Standing
Tadasana

Warrior 2 Dance Both Sides
Wide Leg Forward Fold
Tadasana

Side Triangle Both Sides
Wide Leg Forward Fold
Malasana
Uttanasana
Tadasana

Side Angle Pose Both Sides
Wide Leg Forward Fold
Malasana
Uttanasana
Tadasana with Nostril and Feet Awareness

Tree Pose Both Sides

Uttanasana @ Wall

Revolving Head to Knee Pose Both Sides
Paschimotanasana @ Wall

Bridge Pose with Blanket and Brick Sequence

Knees to Chest
Easy Spinal Twist

Savasana

Saturday, March 14, 2009

SWG Saturday 10:45am

9 peeps

4 Drop Ins
Two of the drop ins were working with back mischeif so class is super slow and explanaotry. Lots of talk about how the spine is put together, disc anatomy, etc.

Opening
Hamstring Stretching at Wall with Strap

Transition to standing

Wall Work
Pelvis Awareness
Splat
Right Angle
Uttanasana

Front Shoulder Opening Both Sides
Splat
Right Angle
Uttanasna
Roll up to Standing

Side Waist Opening Both Sides
Splat
Right Angle
Uttanasna
Roll up to Standing

Tadasana
Ujayyi Pranayama
1/4 Salutes
3 Rounds Lunge Salutes

Low Back Work
Sphinx x 2
Childs Pose

Reclining Buddha with Thigh Stretch both Sides

Locust 2 x 2

Roll onto Backs
Knees to Chest

Eye of Needle Both Sides
Spinal Twisting

Savasana

Soft Vinyasa Saturday 9am

12 Peeps

Thank goodness for the container of teaching. It allows such a witnessing. Today we played with connecting some of the elements of Visvamitrasana without moving all the way to the pose. Opening the side waist, balancing on one arm, sinking a little deeper in the hip. Really more of a workshop kind of a approach, but i had fun testing it out. The talk was on the question, "How are You?"

Sit for 10 minutes

Opening
Easy Sukhasana Forward Fold
Side bend
(Switch Legs and Repeat Other Side)

Hamstring Stretching at Wall with Strap
(Extended Hand to Big Toe Pose with Twist)

Transition All Four
Plank
Dog
Easy Side Plank One Side
Cat/Cow
Plank
Dog
Easy Side Plank the Other Side
Cat/Cow
Childs Pose
Plank
Dog

Sequence 1
Twisting Lunge
Hammock
Hip Opening, hands on inside of the foot Hinging
(play with lifting heal off the ground)

Transition to 3 Legged Dog

Sphinx Vinyasa

Repeat Sequence 1 Other Side

Sphinx to Cobra Vinyasa

Side Plank Play

Locust 3 Vinyasa

Uttanasana
Roll up to Standing

Tadasana
Ujayyi Pranayama

Standing Sequence 1
Sun to
Lunge
Blueprint Side angle
Tree
Side Tree
Side Angle Pose
Lunge
3 Legged Dog
Dog

Locust 3 Vinyasa

Repeat Standing Sequence 1
From Dog

Dhnaurasana Vinaysa
Childs Pose
Vajrasana Demo

Show use of Block and lifting up of front heal and leg in Side Angle Pose

Uttanasna
Roll up to Standing


Repeat Standing Sequence 1 Again
but with Block and more belly turning emphasis and play of front foot

Dhanurasana Vinaysa

Standing Sequence from Dog other Side

Dhanurasana Vinaysa
Childs

Transition to Sitting

Revolving Belly Pose Restrained Both Sides
Revolving Belly Pose Opening Both Sides

Show how all these parts work towards Visvamitrasana

Transition to Bridge with blanket and 2 blocks

Back Release

Savasana

Friday, March 13, 2009

Post Wallop Therapy Session Practice

I had a wallop of a therapy session yesterday. Everything hurt and I could barely drive. I went straight to Lulu's and did this:

Legs up Wall
5 minutes

Supported Bridge on Two Bolsters
Legs Bound All the way to Ankles
Blanket scrunched Up under neck
Sandbag on Heart
20 Minutes

Supported Spinal Twist
Bolster Under Hips
Blanket Between Legs
Blanket on Earth where Legs Land
5 minutes each Side
(Wept through this entire posture)

Forward Fold with Head on Chair, eventually on Bolster and Blanket
10 Minutes

Supported Bridge
Blanket under shoulders
2 Blocks under Sacrum
I started with one brick, then moved to two.
I worked this one more actively at one point which felt good.
Even might have pushed it a bit.

Shoulder Stand on a Chair
Using a bolster and blanket under my shoulders and neck
2 Blankets under the Chair
Mat on the Chair for cushioning
Legs Bound
10 minutes

Stairstep
After releasing from the shoulder stand chair contraption, you end up with upper back on earth, hips on the bolster and blanket sculpture and legs on the seat of the chair.
5 minutes

Then I went up to Meditation Mount and layed in the grass on the new field.

Wednesday, March 11, 2009

Tucker's Help of Ojai Class

13 Peeps

Tucker's sequencing was so cool today. Her peak pose was Warrior 1 and she got all the spots met on her way there.

Supine over a bolster
Easy Windsheild Wipers

Transition to Backs Flat
Reaching stretching

Supine over a block
(to get that upper back to happen)

Remove Block

Pelvis Tilting and Tipping
Bridge Pose x 2
Bridge Pose with block under Sacrum -- Extending the legs Straight
Bridge Pose Lift

Rest
Windshield Wiper

Transition to Standing

Wall Crawling and Reaching Stretch

Lunges on Chair (knee on brick, sitting on chair)

Warrior 1 (with attention to the spot behind the back)

Legs on Chair for Savasana

Sweet Vinyasa, Wenesday 8:30am

14 Peeps

I seem to be working the feet and the Manipura Chakra. The feet are the motor organ of the Manipura. I am learning how to stand on my own two feet, so that must be where the inspiration is coming from. The arc of this class is a little off. Not enough chill time at the end. Seems like I am starting to sequence towards Visvamistrasana.

You need a wooden yoga block.

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

Transition onto all fours

Easy Side Plank
Childs Pose
1/2 Dog
Rounded Back

Plank
Dog

Sequence 1
Twisting Lunge
Hammock
Low Slinky Lunge
3 Legged Dog
Dog

Repeat Sequence 1 Other Side

Locust 2 Vinaysa

Uttanasana
Roll up to Standing

Tadasana

Foot Opening on a Wooden Block
Tadasana
Ujayyi Breathing
OM

Standing Sequence 1
Sun to Lunge
Blueprint Side angle
Triangle
Side Triangle
Warrior 2 Dance with heal Play
Lunge
3 legged Dog
Dog

Locust 3 Vinyasa

Repeat Sequence 1

Locust 3 Vinyasa

Uttanasana
Roll up to Standing

Tadasana
OM

Standing Sequence 2
Sun to Lunge
Blueprint Side angle
Triangle
Side Triangle
Parsvakonasana Play with Foot Lifting
Deep Low Hip Lunge
3 Legged Dog
Revolved Dog
Dog

Dhanurasana Vinaysa

Repeat Standing Sequence 2 Other Side

Dhanurasana Vinaysa

Childs Pose

Vajrasana Meditation

Half Lord of the Fishes Pose
Kissing Cow Face
(Repeat Other Side)

Forward Fold like Baddha Konasana

Transition to Savasana

Savasana

Restorative Yoga, Tuesday Night at 5:15pm

I got to sub Alana's class.
4 Peeps.

Weaved in Sutra 1.2, Sutra 1.33, Sutra 1.12 and Sutra 2.46 and K's "Generosity of the Heart is the Beginning of Meditation"

Opening
Supine Baddha Konasana
Attention to the moments between the inhale and the exhale.

Upavishta Konasana Side Bending
Upavisthta Konasana Forward Fold

Transition to Belly
Windsheild Wiper

Loungy Supine Virasana Stretch
Childs Pose

Passive Sphinx/Seal over a Bolster or Ball
Childs Pose

Spinal Twist with Hips on Bolster

Restorative Bridge with Legs Bound

Sitting Against Wall

Monday, March 9, 2009

1:1 Monday

Main Point: Continue to Open Feet and Awareness to the Subtle Energies. Share some of work in Patricia's workshop about the belly. Client loves standing poses and on Friday we had not stood up at all so emphasized that today. Client said, "yoga never gets boring, does it."

Brahmari Mantra
Hamstring Stretching
Ankle Attention and Opening
Seated Foot Work with Strap Around Big Toes
Strap around ankles and Block between Thighs to get "leg Lines"

Transition to Standing
Ankle Strap and Block Work in Tadasana

Uttanasana
Belly Awareness

Standing Poses and Awareness in Tailbone Belly Region to Twist
Triangle x 2
Twisting Triangle
Warrior 2
Side Angle Pose

Uttanasana
Transition to Earth

Seated Spinal Twist
Supine Virasana Work
Bridge Pose x 2
Abdominal

Starfish

Sweet Vinyasa Monday 8:30am

16 peeps

Worked on Feet to start to draw attention to the subtle patterns of Prana. Played with revolving open from the belly and tailbone.


Sit

Opening
Sukhasana or Box
Land
Listen
Lean In
Side Bend
(Switch Legs and Repeat Other Side)

Transition All fours
Plank
Dog
Plank
All Fours

Easy Side Plank Both Sides
Childs
1/2 Dog
Cat
Plank
Dog

Sequence 1
Twisting Lunge
Hammock
Low Lunge
Dog

Repeat Sequence 1 Other Side

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

Uttanasana
Roll up to Standing

Tadasana

Block Work for Feet
Top of Foot Stretching

Tadasana with Nostril Nadi Awareness

OM
Standing Sequence 1
Sun to
Lunge
Blueprint Side Angle Pose
Triangle
Side Triangle
Warrior 2 Dance
Lunge
Dog

Locust 3 Vinyasa

Repeat Standing Sequence 1 Other side from Dog

Locust 3 Vinyasa

Uttanasna
Roll up to Standing

OM
Standing Sequence 2
Sun to Lunge
Blueprint Side Angle
Triangle
Side Triangle
Side Angle
Low Inner Hip Lunge
Pigeon
3 Legged Dog
Revolved Dog
Dog

Dhanurasana Vinyasa

Repeat Standing Sequence 2 Other Side From Dog

Dhanurasana Vinaysa
Rest in Childs Pose Long

Vajrasana Sit
Transition to Backs

Abdominals
Easy Spinal Twist

Savasana

Sit

Sunday, March 8, 2009

Patricia Workshop: Day 3

7:00am to 8:00am
The studio was cold so we sat in meditation instead of lying back for pranayama.
This was awesome.
Patricia says almost nothing and holds the space so well.
I could have sat forever.

We did one supportive opener to open the diaphragm. This almost killed me. The block was long and across my diaphragm. Too potent for me. Turns out everyone else had wisely chosen the bolster option.

Sit again.

2:00 to 5:00
The energy was 180 from yesterday. Everyone was so alive and boisterous. Almost ridiculously so.

Listed to the chanting of the cucumber mantra.
Chanting the cucumber mantra.

Hip Sling
Lie on your belly with one leg bent and on a blanket. Use blanket to help leg slide up and down. We did this last year and either it is too subtle or my hips do not need this, cuz it does nothing for me. Until Betsy started rolling her foot over and I copied her....that opened under the IT band in a cool new way

Slouchy Virasana
An easy eternally adaptable way to stretch the quad.
Lie down on your side and catch a hold of your ankle, stretching the quad behind you.
Then, slowly you can roll towards your back but find spots a long the way.
Very fun and allows all levels to find a stretch.

Hand to Big Toe Pose Twisting

Eventually she got to the sacrum belly work

Triangle was the opening pose, playing with rolling the belly up and turning from the root.
From there we riffed with it with a bunch of different standing poses like W2, Twisting Triangle, half Moon...lots of individual and personal room to explore. Fun. Same stuff as last year but in a moment as oppose to an entire workshop around it. Seemed like peeps got it more easily? Not sure what made it seem to click more for peeps.

We took the concept to sitting.
Janu Sirsasana
Revolving Janu Sirsasana

I was hoping that we were moving towards shoulder stand.
But we ended up moving towards supported mummified bridge.
I helped Patricia Wrap peeps up.

Then i sat down against the wall and cried.
The support of the wall touched my heart just right and allowed me to weep.
Inside I could feel "Hold Me" and as the studio held me I could feel the longing to be held as well as the pain on not feeling held.
When Patricia was closing, she spoke of the studio as a refuge and I cried even more.

SWG Sunday 10:00am

16 Peeps
1 Drop In

Focus on the Opening the Feet and Tending towards the Subtle energies

Opening
Supine @ Wall
Hamstring Stretching

Transition to Standing
Tadasana

Opening Bottoms of Feet on Bricks
Top of Foot Stretch @ Wall
Forward Fold @ Wall
Tadasana

Nostril Breath, Nadi and Foot Exploration

Wide Leg Forward Fold

Warrior 2 Both Sides
Wide Leg Forward Fold
Tadasana

Side Triangle Both Sides
Wide Leg Forward Fold
Squat
Uttanasana
Tadasana

Side Angle Pose Both Sides
Wide Leg Forward Fold
Squat
Uttanasna
Tadasana

Little Tree Both Sides
Tree Both Sides

Forward Fold

Transition to Earth
Seated Spinal Twist with extended Leg pressing against wall
Both Sides

Bridge Pose with Toes at Wall
Release Legs up Wall
Repeat Bridge and Leg Release

Eye of the Needle at Wall

Easy Spinal Twist Play
Knees to Chest

Savasana

Saturday, March 7, 2009

SWG Saturday 10:45am

14 Peeps
1 Drop In

Opening
Supine over a Bolster
Breath Attention

Transition to Supine with Feet at Wall
Hamstring Stretching with Strap

Transition All Fours
Cat/Cow
Childs
Dog Pose at Wall x 2

Uttanasana at Wall
Roll up to Standing

Side Stretching at Wall x 2
Splat Pose

Uttanasana at Wall

Warrior 2 Dance Both Sides
Wide Legged Forward Fold
Roll up to Standing
Tadasana

Side Triangle Pose Both Sides
Wide Legged Forward Fold
Malasana
Roll up to Standing
Tadasana

Side Angle Pose Both Sides
Wide Legged Forward Fold
Malasana
Roll up to Standing
Tadasana

Transition to Floor on Backs
Windshield Wiper
Bridge Pose x 2

Abdominals
Spinal Twisting

Savasana

Soft Vinyasa Saturday 9am

16 Peeps or so.
3 Drop ins

Focus: moving towards Standing Extended Hand to big toe pose. Ran out of time. Was hoping to get to Side Plank Variation.

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

Transition to Wall for Hamstring Strap Work
(This was so funny. I kept messing up. And getting the sides mixed up. We all laughed).

Transition to All Fours
Cat/Cow
Childs Pose
Sideliner

Easy Side Plank Pose Both Sides
Childs Pose
1/2 Dog
Rounded Back
Plank
Dog

Sequence 1 from Dog
Twisting Lunge
Hammock
Lunge
Dog

Repeat Sequence 1 Other Side

Locust 2 Vinaysa
Dog
Plank
Locust 2
Windshield Wiper
Rocket Cat
Childs Pose
All Fours
Plank
Dog

Side Plank Both Sides

Locust 3 Vinyasa

Uttanasna
Roll up to Standing

Tadasana
Ujayyi Pranayama
YAM

Standing Sequence 1
Sun to Lunge
Side Angle Blueprint
Triangle
Side Triangle
Warrior 2 Dance
Deep Hip Opener
External Rotation Hamstring
Lunge
Dog

Locust 3 Vinaysa

Uttanasna
Roll up to Standing
Tadasana
HAM

Repeat Standing Sequence 1 Other Side

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

Roll up to Uttanasana
Roll up to Standing
Tadasana

Extended Hand to Big Toe Pose at wall with Strap and Lifted Foot on Wall
Both Sides with Forward Fold In Between

Extended Hand to Big Toe Pose in towards Middle of Room
Both Sides
Uttanasana

Malasana
Revolving Head to Knee Pose Both Sides
Forward Fold

Sit
Savasana

Patricia Workshop: Day 2

Pranayama at 7:00am
We chanted the Cucumber Mantra
Sat in Upavishta Konasana and side Bended
Layed down in Supine Baddha Konasana with Support

Began to bring our attention to our breath.
Patricia Directed us to Pour our breath down into the sacrum belly and allow it to fill.

Eventually she directed us on the exhale, suggesting that we empty from the belly first, allowing the chest to stay open until the end.

We pretty much did this the whole time, sitting up at the end.

Workshop from 2 to 5

I do not think we did anything that we have not done before with Patricia today.
- We reviewed the toes and feet work from last night.
- We played with polishing the halo and other shoulder joint lubrication
(Patricia said that joints like flowing movements. The flowing movements lubricate them. This sparked the insight that possibly joint problems are indicative of not being in the flow.)
- We played with the strap and block work in navasana, locust and other poses

Uttanasana
Roll up to Tadasana
Played with Balance on toes and the like.

We played with Yin/Yang and Side Bending
Serpentine Snake POse
This was new and totally fun. And hard. Moving more like a snake. Letting the head lead. I loved this. Totally got into the core muscles and nooks and crannies of the spine.

Eventually we played with Horse or Yoni Pose and the Pelvis.
We played with extending the arms and really feeling the chi. By keep the elbows in line with teh shoulders, it is so much more potent. like wowzers.

We used these arms in Warrior 2 back and forth.

eventually we ended up on all fours.
playing with the actions of squeezing the thighs in on cat tuck and pressing the hips wide on dog tilt.

played with this in horse too.

Eventually Bridge Pose Play.

There was some suggestion of Camel Pose. But no one but craig did it.

Abdominals

Savasana

Friday, March 6, 2009

Patricia Workshop: Day 1

We gathered this evening at 5:00pm and played till 8:00pm.
I am so happy that Patricia is in town.  Her work is brilliant and spacious.

First we layed on our backs and did Brahmari.
Making a Bee Sound and then closing our ears off.
So delightful.

Then we learned and practiced chanting the Mrityunajaya Mantra.
OM triyambakam yajāmahe sugandhim pushTivardhanam,
urvārukamiva bandhanān mrrityormokshiya māmrritāt.

Translation:
We worship Shiva - The Three-Eyed (tryambakam) Lord (yajamahe);
Who is fragrant (sugandhim) and nourishes (pushti) and grows (vardhanam) all beings.
As the ripened cucumber (urvarukamiva) is automatically liberated (bandhanaan) (by the intervention of the "farmer") from its bondage to the creeper when it fully ripens;
May He liberate us (mokshiya) from death (mrityor), for the sake of immortality (maamritaat).
We pray to Lord Shiva whose eyes are the Sun, Moon and Fire
May He protect us from all disease, poverty and fear
And bless us with prosperity, longevity and good health.

Then we layed back on our backs and played with a hissing breath, moving into easy revolving belly pose with knees bent.  Playing with a block and without a block.

Then we played with straps.
First strapping our big toes tightly together and playing with stretching the other toes apart.
Then Strapping our ankles about 5 to 6 inches apart and pressing into the strap.
Then we played with squeezing a brick between our thighs.
Then we did both the strap and the brick.

During all this we played a lot of with the toes.  The weird one was curling the toes in like monkey feet.

So much fun.  Such different and unique currents of energy were available.

Then we stood up.

We continued to play with the strap around the ankle and the brick between our thighs as we played with different toe exercises.  Lifting and spreading and curling and rounding and balancing up onto the balls and back down.  

We removed the strap and brick.
We stretched the tops of our feet.

Then we broke into partners and created space in each others ankles
Then we had a choice to sit in virasana or take a pigeon or forward fold

(at some point we bee hummed again and played with listening.  this was awesome)

Then we strapped our selves back in and played with navasana with the strap and our block

Then we played with bridge pose with the block and a strap around the thighs

Then a supported restorative with a long blanket under the spine and legs in loose baddha konasana.

Savasana

Sit




Thursday, March 5, 2009

Doug Keller at the Hub

Alana, Patricia and I went down to a new studio in LA called the HUB to see Doug Keller.

I came across Doug Keller's writings while doing bandha research and liked his ideas.  So tonight we went to meet him.  He is totally dear and present.  He is scheduled to be at Lulu's in the fall.

In general, men seem teach so differently than women.  With men, there is a very strong, "We are going to do this.  We are doing it.  There, we did it." 

Doug is awesome.  Yet the pace and the amount he talked could have been cut in half for me.  Just as I was getting baked in, the exercise would be done.  I am slow country paced gal.  And I like very little instruction and lots of space to absorb.

His opening talk was great.  Mainly about cultivating the prana in the body.  I would have like to have listened to him talk more.  I took no notes.  But I will be researching "soma".  

The Asana Practice focused mainly on opening the pelvis.  So Hips and Hamstrings.

He began with a little lungey anusara kind of warm up.
Then he talked about the shoulders helped us get thinking about them.

In the Lungey salutes, worked in some Warrior 1 play.
Eventually had us turn sideways on our mats and worked towards open hip standing poses.

In Warrior 2 he had us lifting up the front heal to help open the hip.  This was Awesome.
We explored tricks to help open the shoulder in side angle pose and played allot with opening the back of the pelvis in triangle and half moon.
We played with understanding the "half mooon" muscle of the butt.
We played with partners pressing in extended ankle in half moon.

He knows so much, that i imagine it is difficult to distill into ta tiny little workshop.  And it seems that he could be so much more effective if he shared even less.

We did some cool stuff with Utthita Hasta Pandguthasana Supine.  Playing with the strap and working the front hip forward and across.

We played with partners holding a strap around the extended leg in this positioning.

We played with partners helping to cultivate the inner line of the leg in seated spinal twist (M3).  

We played with partners with UHP supine to get inner line of leg.

We played with a Strap with Supine Upward Facing Upavista Konasana and Seated UK.

We played with Baddha Konasana with Partners

Some Spinal Twisting
Eagle Wrap this way and that

Savasana


BREAK

Pranayama Practice
Again, he knows so much.  I was feeling too broke to buy his workbooks.  Also, there is so much sitting next to my bed that I have not yet read.

We began with a "Wave Breath Exercise"

I totally dug this.
We layed over some heart opening support.
We treated the breath like waves inhaling a little more at the time (allowing for little exhales) until breath was full and then a smooth full exhale.
Then the reverse.

At point he said "like every cell is breathing" and it really did feel like my whole body was breathing.

Then we sat up and did a Lotus Visualization Breathing.  At one point he said something like "as if the earth was inhaling for you".  I loved this.  Again, i got deep so quick that as he continued to speak i could not understand why.

He talked about the different doshas and what they are drawn too.  Kapha: courage and love.  Pitta: joy and wonderment.  Vata: peace and something like stability.  He talked about finding the breath in the shushumna.  He had a lot to say.

The we did a Bhastrika which was super amazing.  And as he led us through a chakra meditation , i tuned him out cuz what i was experiencing was groovy enough.

Then savasana.

The space was very urban. we are so lucky.  that was our mantra all the way home.  "we are so lucky.  we are so lucky.  we are so lucky"

Wednesday, March 4, 2009

Practicing with Patricia

oh! i am the luckiest.

today after class patricia sullivan came to the studio with a bog pot of kitcharie that she had just made.  i ate a cup. so wonderful.
and then we practiced together. and talked and shared.

before she got there i had been trying to figure out how to get weight on my heart.  i was playing with the sandbag and bricks and nothing was working.  

she put me in a restorative bridge using 2 bolsters.  then she wrapped the strap around my legs. but she did not just bind them, she mummified me by wrapping the strap all the way down my legs.  my nervous system immediately responded with a deep sigh.  i felt held.  and i had the insight that we create tension as a way of feeling held.  then i experienced a piercing intense pain in my right knee.  but something whispered that it was going to be okay, that something was just moving.  if a student had explained this pain to me i would have taken them right out, but because it was me, i stayed with it and sure enough it softened and opened.

then she put the sand back on my heart.  and pushed a little bit of blanket under my neck to help it be straight.  there is a long standing holding pattern in my neck that causes me to look down and to the right.  (i can't bear to watch kind of thing).  this position allowed for the magic.

from here i went into a side bending sequence and forward folding
to using the bolster, blanket and strap for backbending
patricia showed me "the winter coat" position for the strap.  you create a giant loop and then wrap it over your shoulders like a backback and then step through it.  lie down with your tummy on the bolster and loop it around your ankles.  Bow pose finally feels like a bow.

we then rested in starfish pose and i showed her the cool camera system at the studio.  i am hoping that patricia will feel moved to film a little before she goes back up north.

Sweet Vinyasa 8:30am Wednesday

18 Peeps
1 new Drop in

Today was a tough class.  I never "got connected".  The sequence was still guided by intuition, but there was a fogginess and uncertainty.  Doubt.  This was cool to observe without letting it throw me.  Practice was towards moving from sirsasana 2 to bakasana.

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

Cat/Cow
Childs
Alana Sideliner
Easy Side Plank Both Sides
Childs 

Plank
Dog

Sequence 1
Twisting Lunge
Hammock
Low Slinky Lunge
Hamstring Stretch
Lunge
Dog

Repeat Sequence 2 Other Side

Rounded Plank
Rounded Plank to Cobra
Locust Rock to Cobra
Rocket Cat
Childs Pose
Plank
Dog

Uttanasana
Roll up to Standing

Shoulder Rotation
Swamp Monster/Hallelujah
Tadasana
Ujayyi Breath

YAM

Standing Sequence 1
Sun to Swamp Warrior
Hallelujah Warrior
Lunge
3 Legged Dog
Dog

Updog Vinyasa

Repeat Standing Sequence 1 Other Side from Dog

Updog Vinyasa

Uttanasana
Malasana
Mouse Pose
Uttanasana
Roll up to Standing

Tadasana
HAM
Standing Sequence 2
Sun to Swamp Warrior
Hallelujah Warrior
Parsvottanasana
Warrior 3
Standing Splits
Lunge
3 Legged Dog
Revolved Dog
Dog

Updog Vinaysa

Repeat Standing Sequence 2 Other Side from Dog

Updog Vinaysa

Uttanasna
Malasana
Bakasana
Uttanasana
Roll up to Standing

Sirsasana 2 Standing 
Malasana
Roll onto Backs

Happy Baby
Supine Bakasana to Sirsasana 2 Play

Sirsasana 2 Play
Sirsasana to Bakasana Play

Childs Pose

Bridge Pose
Bridge on Brick Pose

Knees to Chest

Eye of Needle Variation
Eagle Spinal Twist

Savasana




Monday, March 2, 2009

Sweet Vinyasa 8:30am Monday

15 Peeps
2 Drop in

Pulled some of the feet work we did on Saturday into today's class.  Not sure where all this is going, feels like we are in transition.  Talk was about making room for the whole self.

Opening
Sukhasana or Box
Sit
Listen
Land
Forward Fold
Side Bend
(Switch Legs and Repeat other Side)

Transition to All Fours
Cat/Cow
Childs
Alana Sideliner
1/2 Dog

Easy Side Plank Pose
Childs Pose
Plank
Dog

Sequence 1
Lunge
Twisting Lunge
Hammock
Slinky Low Lunge
Hamstring Play
Lunge
Dog

Repeat Sequence 1 other side

Locust 2 Vinyasa

Uttanasana
Roll up to Standing

Bottom of Foot Connective Tissue Opening on Brick
Top of Foot Opening Against Wall

Tadasana
LAM
Standing Sequence 1
Sun to Lunge
Side Angle Blueprint
Trikonasana
Parsva Trikonasana
Parsva Konasana
Lunge
3 Legged Dog

Locust 3 Vinyasa

From Dog Repeat Other Side

Locust 3 Vinaysa

Uttanasana
Roll up to Standing

LAM
Standing Sequence 2
Sun to Lunge
Side Angle Blueprint
Triangle Pose
Side Triangle 
Open Triangle
Half Moon pose
Standing Splits
Lunge
Pigeon
3 Legged Dog
Revolved Dog
Dog

Cobra Bow Vinaysa
Roll to Cobra and Land
Dhanurasana
Rocket Cat
Childs Pose

Repeat Standing Sequence 2 Other Side

Repeat Cobra Bow Vinyasa

Childs Pose
Vajrasana Sit

Cow Tipping
Revolving Head to Knee Pose
(Repeat Other Side)

Wide Baddha Konasana
Sit

Savasana







Sunday, March 1, 2009

SWG Sunday 10:00am

14 peeps
Almost all drop ins.

Again, the mind loves to play.  But the brilliance is seeing that all is being taken care of.  If the usual crowd had been there, there would have been no room for all the drop ins.  And if the usual group had been there, there would have been no opportunity for the spontaneous new direction.  Theme on making room for the tight spots, the ugly thoughts and ourselves.

We worked the feet like in Soft Vinyasa on Saturday.  Slow, groovy spacious.

Opening
Supine heart opener over bolster
Attention to rounding the corners of the breath

Supine hamstring play against the wall

Cat/Cow
Child's Pose
From all fours to Uttanasana
Roll up to standing

Connective Tissue of Bottom of the Foot Opening on Block
Opening of Top of Foot Against the Wall

Tadasana
Ujayyi Pranayama
Half Sun Salutes x 5

3 Rounds Lunge Salutes
Tadasana

Little Tree Both Sides
"Big" Tree Both Sides

Transition to Earth

Windshield Wiper
Bridge x 2
Bridge on Block
Abdominals
Easy Spinal Twist

Savasana