Monday, June 29, 2009

Sweet Vinyasa 8:30am Monday

12 Peeps

Similar to last week.  Opening Hips and Hand and Heart Connection for arm balancing and then some lotus play.  Country Style shoulder stand and plow to finish.  Dharma Talk on Sutra 1.2.  

Opening
Sukhasana or other Seat
Forward Fold and Side Bend
(Both Sides)

Transition to All Fours
Easy Side Plank
Childs

Plank
Dog

Sequence 1
Abdominal Curling to Lunge
Twisting Lunge
Hammock
Crescent Moon
Dog

Rounded Plank

Repeat Sequence 1 Other Side

Rolling Updog Vinaysa

Uttanasana
Roll up to Standing

Uddiyana Bandha Play
Heart to Hand Prana Extension
Tadasana

YAM
Sequence 2
Sun to Lunge
Hammock
Horse with Twist and Dip
Horse
Squirt Play
PP A
Warrior 2 Dance
Warrior 2
3 Legged Dog
Dog

Rolling Updog Vinyasa

Uttanasna
Malasana
Mouse Pose
Malasana
Uttanasana
Roll up to Standing

Tadasana
HAM
Repeat Sequence 2 Other Side

Rolling Updog Vinaysa

Sleepy One Legged Crow Play
Both Sides
(with Optional Vinyasas)

Childs Pose

Peacock/Mayurasana Play

Lotus Play
- Telephone Call
- Rock the Baby
- Sideways Extension
- 1/2 Lotus Forward Fold

Release and Repeat Other Side

Supine Lotus Play with Hips on a Bolster

Windshield Wiper

Bridge Pose
Bridge to Vipartta Karni
Casual Plow
Casual Karna Pindasana 

Fish Pose Variation

Spinal Twist

Savasana

Sunday, June 28, 2009

Stiff White Guys Yoga, Sunday 10am

17 Peeps
1 Drop In

Only one man again today. This class needs its name changed. Today was fun cuz the feminine crowd allowed for more on the edge dialogue. Theme was relaxed enthusiasm. Finding the engineering structure to relax. Daring to stop feeling badly about ourselves and relax. You know, for summer.

Opening
Impressing the Heart. See the Online Video.
Lengthening the Spine. See the Online Video.

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

Transition onto All Fours
Easy Side Plank
Childs

Dog Pattern 1
Plank
Dog
Childs

Dog Pattern 2
Plank
Dog
Lunge to Crescent Moon
Dog
Lunge to Crescent Moon
Dog

Uttanasana
Roll up to Standing

Tadasana
Uthitta Tadasana
Interlaced Finger Shoulder Opener Forward Fold

Standing Pattern 1
Wide Leg Forward Fold
Tadasana

Standing Pattern 2
Warrior 2 Dance
Warrior 2
(Repeat Other Side)
Wide Leg Forward Fold
Tadasana

Standing Pattern 3
Warrior 2 Dance
Warrior 2
Crescent Moon
Dog
Lunge
Uttanasna
Roll up to Standing
Tadasana


Repeat Standing Pattern 3 Other Side

Little Tree Both Sides
Uttanasnaa
Tree Both Sides
Uttanasana
Malasana
Transition to Earth Supine

Windshield Wiper
Bridge x 2

Eye of the Needle
Spinal Twist Both Sides

Knees to Chest
Savasana

Saturday, June 27, 2009

Stiff White Guys Saturday @ 10:45am

5 peeps

Took advantage of the intimate group to play with some difficult things that we rarely do. With a focus on lengthening the body, we played towards balance postures, then countered with bow pose.

Heart Openers on 2 Blocks. See Online Yoga Video.
Lengthening the Spine. See online Yoga Video.

Hamstring Stretching with a Strap. Using Tailbone to help create length.

Transition to All Fours
Plank
Down Dog
Childs

Plank
Down Dog
Lunge
Dog
Lunge other Side
Dog

Uttanasana
Roll up to Standing

Shoulder Openers with Strap. See online yoga Video.
Extended Tadasana

Right Angle Pose with Leg Lifts at the Wall.
Using the window sills, a variation of Extended Hand to Big Toe Pose with one Leg Lifted and Arms Extended.

Same Pose with Backs to Wall and Leg into Middle of the Room.

Same Pose with Knee Bent in Middle of the Room

Uttanasana
Dog Pose
Child's Pose

Sphinx and Cobra with Bolster

Lying Buddha Pose with Thigh Stretching Both Sides
Dhanurasana with Bolster and Belt Support
Childs Pose

Eye of the Needle with Bolster under Hips
Spinal Twist with Bolster Under the Hips

Savasnana

Soft Vinyasa Saturday 9am

12 Peeps

WE played with a similar sequence that got introduced on Monday and Wednesday. Lots of Hip Opening in the Standing Sequence towards Sleepy One Legged Crow Pose to Peacock to Lotus Play. Countering with Bridge Pose. Dharma talk on yoga teachers teaching what we need to learn.

Sukhasana
Foreword Fold
Side Bend
(Switch Legs and Repeat)

Easy Plank
Childs Pose

Plank
Dog

Sequence 1
Abdominal Curling
Twisting Lunge
Hammock
Crescent Moon
Dog

Repeat Sequence 1 other Side

Rounded Plank
Dog

Rolling Updog Vinyasa

Uttanasana
Roll up to Standing

Uddiyana Bandha Play
Hand Heart Prana

Tadasana
Yam

Sequence 2
Sun to Lunge
Hammock
Horse with Twist and Dip
Squirt Pose
PP A
Warrior 2 Dance
Warrior 2
3 Legged Dog
Dog

Rolling Updog Vinyasa

Uttanasana
Malasana
Mouse Pose
Malasana
Uttanasana
Roll up to Standing

Tadasana
YAM

Repeat Sequence 2 Other Side

Rolling Updog Vinyasa

Sleepy One Legged Crow Play
Wrist Stretching
Peacock Play

Seated Lotus Play
- Telephone Call
- Rock the Baby
- Side Extension
- 1/2 Lotus Foreword Fold

(Repeat other Side)

Transition onto Backs
Supine Lotus Play (Schiffmann Style)

Bridge x 2
Easy Spinal Twist

Savasana

Wednesday, June 24, 2009

Sweet Vinyasa, Wenesday 8:30am

18 Peeps
2 Drop Ins

Similar theme and practice as Monday. Moving towards Sleepy One Legged Crow Pose, Peacock, and Lotus. Dharma Talk focused on Dug of Up. How do we start to tune to the thoughts we are broadcasting?

Opening
Sukhasana or other seat
Center
Foreword Fold
Side Bend
(Switch Legs and Repeat)

Transition onto All Fours
Easy Side Plank Both Sides
Wobbling Childs Pose

Plank
Dog

Sequence 1
Abdominal Curling
Twisting Lunge
Hammock
Crescent Moon
Dog

Repeat Sequence 1 Other Side

Plank
Locust
Rest
Rocket Cat
Plank
Dog

Uttanasna
Roll up to Standing

Uddiyana Bandha Nauli Play
Heart Hand Prana Play

Tadasana
YAM

Sequence 2
Sun to Lunge
Hammock
Horse with Twist and Dip
Squirt Play
Prasarita Padottanasana A
Warrior 2 Dance
Warrior 2
3 Legged Dog

Rounded Plank
Dog

Rolling Updog Vinyasa

Uttanasana
Malasana
Mouse Pose
Malasana
Roll up to Standing
Tadasana
YAM

Repeat Sequence 2 Other Side
(Moving towards Front Splits after Squirt and resting in squat before continuing to PPA)

Rolling Updog Vinaysa

Sleep/Lazy One Legged Crow Play Both Sides
(Optional Vinyasa in between)

Mayurasana (Peacock) Play

Seated Lotus Prep
- Telephone
- Rock the Baby
- Extended Leg
- Half Lotus Forward Fold
(Repeat Other Side)

Transition to Backs
Lotus Prep Play Supine to Supine Lotus
Both Sides
(I am creating the space to move towards lotus without being able to see where everyone else is. Lotus Competition can create mischief so we are playing on our own).

Bridge
Viparitta Karni
Casual Plow
Casual Karni Pidasana
Roll out to Fish Pose
Easy Spinal Twist

Savasana

Tuesday, June 23, 2009

Question about the Nervous System

This Question came into the web site today:

love the webpage! I am curious what are a few (or several) asanas to balance an overactive sympathetic nervous system, and for excessive para-sympathetic system? Also, what are some of the functions of the inhalation and exhalations while doing the postures? -J

It's a complex question, so I thought I would make an effort to answer here.
As a backgrounder, this page has a a lot of information.

Meeting "an overactive sympathetic nervous system."
Yoga has the ability to meet us wherever we are. One of the beautiful results of yoga's fusion and blending with so many different modalities is that it can represent itself as attractive to almost anyone. Usually we are attracted to what we already are. And in yoga, this means that we will often start with a modality that exaggerates our already existing conditions, eventually being lead to a more appropriate match.

For starters, this is a sequence of postures that I have been using to address panic, or the resulting state of a chronic state of stress. However, it is only recently that I have had the capacity to relax enough to actually understand that I am stressed and spend time with roots of it.

Often, a being who is under stress feels more compelled to try to "fight stress with stress". An active strong practice meets the habitual patterning. The sense of "go go go" is satisfied and system is used to associating exhaustion with relaxation. Then, magically the practice gently leads the being towards a practice where they can more easily see the truth of what is.

The starting point will depend on the person's temperament and already existing athletic ability. Often a stressed athletic man or woman will feel more at home in a vigorous practice like vinyasa, Ashtanga or Bikram to start. And while these modalities can be stressful practices with potential for injury, they provide a familiar (and therefore ironically, "safe") starting point. However, a stressed mother of 4 who has not had time to exercise in years, might feel more drawn to a restorative or gentle class where she feels she can rest. Eventually, the athlete will find him/herself to more meditative slower paced classes and the out of shape mother will be drawn to more physically demanding classes as she gets more in touch with the needs of her body. This is how it seems to work.


"and for excessive para-sympathetic system?"
There is no real such term that I know of, but if you are referring to depression, then postures that open the front of the chest (like back bending) and pranayama practices that emphasize the inhale length and retention are generally recommended.

"functions of the inhalation and exhalations while doing the postures."
There is an anatomy to the inhale and the exhale.

On the inhale, this happens:
- the hips internally rotate
- the pelvis tips forward
- the tailbone lifts
- the low back compresses
- the heart opens
- the head tilts back

On the exhale, this happens:
- the hips externally rotate
- the tailbone drops
- the navel draws back to the spine
- the chest relaxes
- the head tips forward

Generally, the anatomy of the Inhalation is stimulating to the Sympathetic Nervous System, and the anatomy of the Exhalation is stimulating to the ParaSympathetic Nervous System. Long deep even smooth breathing finds the balance and can help quiet the mind.

In the Postures, we can allow the breath to help align us and emphasize one or the other depending on the effect we want.

So, for example, lets look at Bridge Pose.
As you can see, the chest is open and stretched. My body is already in the shape of the inhale. I am using the shape to stimulate the Sympathetic Nervous System(SNS). If I meet the shape with long slow deep exhales I am essentially counter posing while in the shape. Simultaneously, because the SNS is being stimulated physically but I am meeting it with the message of ease and relaxation through the long exhales, the nervous system starts to get retrained to stay relaxed even in potentially stressful situations.

Does that make sense?

If not, please continue to ask the questions that will help be answer more clearly.
Thank you for the opportunity.
xo
k


















Monday, June 22, 2009

Sweet Vinyasa, Monday 8:30

20 Peeps
5 Drop Ins

3 Mother Daughter Couples today. Light fun mood. Everyone seemed happy. Felt like the real first day of summer. Took advantage of it and we played a bit. Lazy One Legged Crow and Lotus. Dharma Talk on broadcasting our thoughts, using Dug from Pixar's animated Up as the example.

Opening
Sukhasana
Forward Fold and Side Bend

Transition to All Fours

Easy Side Plank both Sides
Childs Pose

Plank
Dog

Sequence 1
Abdominal Curls
Twisting Lunge
Hammock
Crescent Moon
Dog

Repeat Sequence 1 Other Side

Rounded Plank
Dog

Rolling Updog Vinyasa

Uttanasana
Roll up to Standing

Uddiyana Bandha Play (3 Rounds)
Heart Pounding
Heart Hand Prana Extension

Tadasana
YAM

Sequence 2
Sun to Lunge
Hammock
Horse with Twist and Dip
Squirt
Warrior 2 Dance
Lunge
3 Legged Dog
Dog

Rolling Updog Vinyasa
Uttanasna
Roll up to Standing

Tadasana
YAM

Repeat Sequence 2 Other Side

Lazy One Legged Crow Play

Seated Lotus Prep
- telephone call prep
- rock the baby
- side extension
- half lotus forward fold
(repeat other side)

Transition onto Back

Eye of the needle to Rocking Lotus Prep on the back
Both Sides

Bridge Pose
1 Legged Bridge Pose
Bridge Pose to Viparrita Karni
Casual Plow
Casual Knee to Ear Pose
Roll out

Fish Variation

Spinal Twist

Savasana

Sunday, June 21, 2009

Teaching Yoga, Summer 2009. Day 11.

Today was our last day.

I arrived not exactly sure what we were going to do.
There are so many different ways to finish.
I used some of the "requests" put out at the beginning of the 10 days to create the last practice.

We began with a practice:
Calf Torture. See online yoga video.
Arch Torture and Toe Torture. See online yoga video.

Moved Wide Leg Baddha Konasana to massage the Sen Channels of the Feet and Legs.
Side Saddling to get outer lines of legs.

Tuning to the Flow of prana in the legs from the touch.

Yin style BK.
Yin style Lunging

Swan with Strap to Create an easy lift for the Back Leg (aka Pigeon Purse)
Cobra with Bolster under Hips
Propped Bow Pose with "winter coat" strap and bolster
Play with strap on foot in 1/2 bow to open shoulders
2 Bricked Bridge to Open Thighs. See online yoga Video.

Looked at Shoulder Stand and Viparitta Karni and Plow and Fish Pose
(To undersand the requirements of the shoulders and neck and and to understand why i no longer teach shoulder stand in class.)

Thai Yoga Massage Partner Play
Break

Gathered to play Round Robin Teaching. Everyone's Voice came through so much clearer today. So beautiful.

And Graduation.
I was overwhelmed with emotion and had very little to say.

Stiff White Guy Yoga, Sunday 10:00am

15 Peeps
7 Drop Ins

I have been considering changing the name of this class cuz it has been mostly ladies showing up for Sunday's class. Today, there were only 2 men.

Opening
Impressing the Heart. See Online Yoga Video.
Shimmy. See Online Yoga Video.
Lengthening the Spine. See Online Yoga Video.

Sukhasana with Foreword Fold and Side Bend
(Both Sides)

Transition to All Fours
Cat/Cow
Easy Side Plank Both Sides
Childs

Plank
Down Dog
Childs

Plank
Down Dog
Crescent Moon
Down Dog
Crescent Moon
Down Dog
Childs

Plank
Down Dog
Uttanasana
Roll up to Standing

Tadasana
Shoulder Opening with Strap. See online yoga video.

Wide Leg Stance
Wide Leg Forward Fold

Tadasana

Warrior 2 Dance Both Sides
Wide Leg Foreword Fold
Tadasana

Standing Sequence
Warrior 2 Dance
Warrior 2
Crescent Moon
Dog
Lunge
Uttanasana
Roll up to Standing

Repeat Standing Sequence

Little Tree Both Sides
Uttanasana
Roll up

Tree Both Sides
Uttanasana
Malasana

Transition to Earth

Knees to Chest
Windshield Wiper
Bridge Pose x 2
Easy Spinal Twist

Savasana
Sit

Saturday, June 20, 2009

Teaching Yoga, Summer 2009. Day 10

OM

We gathered from 12:30 to 5:00.

We opened with a discussion. Topics include:
- Right Alignment
- Discussion of Final Project
- Research of Chakras and Injuries
- What it "means" to become a Yoga Teacher
- and other things

Arm Balance Practice
Played with noticing how to understand an arm balance components from other angles. The practice was playful and fun and we all learned a lot.

Childs Pose (Bakasana)
Down Dog
- abdominal curling as prep for eka pada bakasana
- knee to outside of arm as sleep eka pada bakasana prep
- pigeon for glavasana prep
- fallen warrior as eka pada koundinyasa 2 prep

Rounded Blank as Bakasana Prep

Malasana to Mouse Pose

Uttanasana
Tadasana
Shoulder Check in
- Inverted Sirsasana 2
- Standing Chataranga

Bakasana
Supine Bakasana and Eka Pada Bakasana
Bakasana

Sleepy Eka Pada Bakasana
Eka Pada Bakasana

Galvasana to Half Lord of the Fishes Pose

Half Lord of the Fishes to Eka Pada Koundinyasana 2
(Some play with Transition eka pada koundinyasa 1)

Supine Sirsasana 2 to Bakasana Play
Upright Sirsasana 2 to Bakasana and Other Arm Balancing

Lotus Play
(Some played with inverted Lotus Play)

Bridge Posing
Resting

Savasana

Break

Regathered to discuss
- What it means to be a Lulu Teacher
- Thank you Uschi
- "i have just met you and I love you very much."

Stiff White Guy Yoga, Saturday 10:45am

10 Peeps
2 Drop Ins

Focus: Lengthening the Spine and Hip Opening towards Tree Pose


Opening
Heart Opening on 2 Bricks with Shoulder Openers. See online yoga video.
Lengthening the Spine. See online yoga Video.

Transition to All Fours
Cat/Cow
Easy Side Plank
Childs Pose

Plank
Dog
Childs

Plank
Dog
Low Lunge
Dog
Low Lunge other Side
Dog
Uttanasana
Roll up to Standing

Utthita Tadasana
Eagle Arm Wrap
(Repeat)

Warrior 2 Sequence 1
Warrior 2 Dance Both Sides
Wide Leg Forward Fold
Tadasana

Warrior 2 Sequence 2
Warrior 2 Dance
Warrior 2
Lunge
Crescent Moon
Dog
Lunge
Uttanasana
Roll up to Standing

Repeat W2 Sequence Other Side

Little Tree Both Sides
Uttanasana
Tree Both Sides
Uttanasana
Malasana

Transition to Earth

Windshield Wiper
Bridge Pose Stage 1
Bridge Pose Stage 2 Two Times

Knees to Chest
Easy Spinal Twist

Savasana

Soft Vinyasa Saturday 9am

14 Peeps
2 Drop Ins

I woke up with a start at 8:30am this morning. Exhausted from the Teacher Training, the start of my cycle and an emotional week, my internal clock did not wake me up. My pal Jackie picked me up at 8:40 and we headed to class. So, class was a continual surprise to me. At almost every moment I was not really sure where we were going. It turned out fine, but goodness.

Focus ended up being bakasana and then some lotus play. Dharma Talk on allowing the capacity to just sit there, accurate seeing, and yoga to ruin your life as you know it.

Opening
Sukhasana with Pelvis Awareness
Foreword Fold and Side Bend
(Both Sides)

Roll over onto All Fours
Easy Side Plank
Childs
Plank
Dog

Sequence 1
Abdominal Curling
Twisting Lunge
Hammock
Crescent Moon

Repeat Sequence 1 Other Side

Sphinx to Cobra Vinyasa
Rocket Cat
Plank
Dog

Uttanasnaa
Malasana
Uttanasana
Roll up to standing
Tadasana

OM
Sequence 2
Sun to Lunge
Hammock
Twisting Wide Leg Foreward Fold
Horse with Twisting
Squirt Pose
Warrior 2 Dance
Warrior 2
3 Legged Dog

Rounded Plank
Down Dog

Rolling Cobra Locust Vinyasa

Uttanasana
Malasana
Mouse Pose Play
Roll up to Standing
Tadasana

OM
Repeat Sequence 2 Other Side

Rolling Updog Vinyasa

Malasana
Bakasana Play

Transition to Happy Baby
Abdominal Hip Opening Sequence Supine

Transition to Sitting
Seated Hip Opening to 1/2 Lotus Sequence
(i thought maybe we would move to 8 Crooked Limb Pose)

Roll onto Backs
Play towards Lotus Supine

Bridge Pose x 2
Easy Spinal Twist

Savasana

Sit

Friday, June 19, 2009

Teaching Yoga, Summer 2009. Day 9

OM

We gathered from 12:30 to 4:00 today.
Tonight we are going out to dinner and to see the movie, UP.

Opening
Heart Opener
Belly Massage
Sacrum Belly Twisting
Slumpy Swami
Christina's World
Baddha Konasana
Ajna Chakra Meditation

Discussion:
Creating a Safe Place (Inspired by Casey Murphy's Blog this morning).
Injuries

Group Lead Practice
Spontaneous and riffing off each other
J: Hip Opener with Side Bending
S: Schiffmann Style ala Sarah Cobra Vinaysa
N: High Lunge Salute with Taoist Balance Play
W: Lunge Salute
K: Standing Pose Sequence including Triangle, Side Angle, Pyramid and Prasarita Padotanasana
U: Hamstring Pigeon Sequence
K: Crawling Frog

Partner Assisted Bridge Pose

Savasana
Close
L to W Mudra Play

Thursday, June 18, 2009

Restorative Yoga

I subbed Alana's Class.

Heart Opener on 2 Bricks
Pelvis Awareness
Shimmy

Supine Baddha Konasana

Supported Upavishta Konasana

Lying Spinal Twist

Simple inversion with Hips on a Bolster and Legs on a Chair

Seated at Wall with Brick

Teaching Yoga, Summer 2009. Day 8.

OM

We gathered from 12:30 to 5:00.

Opening
Pranayama Blanket
Attention to the pause after the exhale
Sit

Discussion
- There is no style of yoga that is superior
- Went through Sequencing homework and discussed

Break

Gathered at 3:15 to Practice

Practice
Prep towards Forearm Balance and Headstand
(Shoulders, Thighs, Hamstrings. Lots of practice doing the poses standing.)

We played with different techniques and looked at each others headstands.
Again, learning how to look and talking about how it feels.

The plan had been to get to shoulder stand. Oh well.
We did Bridge Pose with 2 Bricks instead.
Savasana
Sit

PIctures from Teacher Training

Kelly, Uschi and Joe
Sarah, Wanda and Nick
Nick, Kira and Sarah


Wednesday, June 17, 2009

Teaching Yoga, Summer 2009. Day 7.

OM
We gathered from 12:30 to 5:00.

The energy was high and mighty in the group, so we went right into a practice designed to prepare us for handstand play and urdhva dhanurasana.

Impressing the Heart. See online Yoga Video.
Lengthening the Spine. See online Yoga Video.

Roll onto All Fours
Easy Side Plank
Childs Pose
Plank
Dog

Sequence 1
Abdominal Curls (knee to head) x 3
Crescent Moon
Dog

Repeat Sequence 1 Other Side

Hop Forward

Uttanasana
Roll up to Standing

Tuning the Shoulders. See Online Yoga Video.
Interlaced Hand Shoulder Stretch

Sequence 2
Crescent Moon with UD Shoulder Press
Hamstring Stretch
Dog

Repeat Sequence 2 Other Side

Hop Forward
Uttanasana
Roll up to Standing

Sequence 3
YAM
Sun to Warrior 1 with UD Arms
Lunge
Dog

Repeat Sequence 3 Other Side

Hop Forward
Uttanasana
Roll up to Tadasana

Transition to Wall

Half Handstand with Partners

Practice helping another into handstand
Individual Handstand Play

Dropping back into UD with 2 Partners
Urdhva Dhanurasana Study
We got super geeky and looked at everyone's wheel talking about all the different aspects.
It felt like an open study group with lots of learning and exploring. This group is so earnest and curious and expressive of what they are actually feeling. I am learning a lot.

Counter Posing with Partners
Malasana Pull

Counter Sequence
Pigeon
Revolving Head to Knee Pose 1
Revolving Head to Knee Pose 2
Upavishta Konasana
(Repeat Other Side)

Baddha Konasana

Savasana

We took at break at 3:00 and gathered formally back at 3:45.

Discussion:
- The dance of allowing the body to do what it is going to do vs. helping it learn a new pattern.
- Lulu Bandha's style of teaching
- Counter posing
- and other topics

Assigned Steps 3 and 4 of Sequencing Homework along with reading Schiffman's Interview.

Circled.
We each practice leading an OM and letting it hang out there waiting for the Group to Join in.

Close.

OM

Sweet Vinyasa, Wednesday 8:30am

12 Peeps

I taught this super straight up. A little talk around Sutra 1.2 but not much. Moved towards Headstand and Upward Bow Pose.

Impressing the Heart. See Online Yoga Video.
Lengthening the Spine. See Online Yoga Video.

Roll up to Sitting
Sukhasana with Side Waist Extension
Sukhasana with a Twist
(Both Sides)

Onto All Fours

Easy Side Plank
Childs Pose
Plank
Down Dog

Uttanasana
Roll up to Standing

Uthitta Tadasana
Interlaced Finger Shoulder Stretch with Foreword Fold

Tadasana
LAM

Sequence 1
Sun to Lunge
Hammock
Crescent Moon
Dog

Repeat Sequence 1 Other Side

Locust to Cobra Vinyasa

Uttanasna
ROll up to Standing

Tadasana
YAM

Sequence 2
Sun to Warrior 1
Parsvottanasna
Warrior 3
Standing Splits
Pigeon
3 Legged Dog
Dog

Locust to Cobra Vinyasa

Repeat Sequence 2 Other Side

Locus to Cobra Vinyasa

Uttanasna
Roll up to Standing

Transition to Wall
Right Angle Pose
Half Handstand x 2
Handstand Play

Thigh Torture Pose

Wheel at Wall in 3 Stages

Legs up the Wall
Eye of the Needle

Hip Opening Abdominal Sequence with a Twist

Savasana

Tuesday, June 16, 2009

Teaching Yoga, Summer 2009. Day 6

OM

We gathered from 12:30 to 5:00 today.

Opening
Heart Opener with Bolster Horizontal and Legs Bound
Watering the Heart
(The suggestion to start to find words to describe what you are feeling).
Savasana
Sit

Discussion
Discussion of Lineage the vastness of the ocean from which we are pulling
The Difficulty of Describing Yoga
Doing our Best to show up as our True Authentic Selves and speak honestly
The Spiritual Path is Hard
And a Few Other Things

Practice
Everyone taught their own Designed Sun Salutation.
This was a blast.
So fun to start to hear everyone's voices.

Then we looked at Various Standing Asanas, inquiring about how it feels to be in them and strategies of Teaching them. There was some practice teaching them.

High Lunge
Warrior 1
Half Moon Pose (@ Wall with Partners)

We talked about and looked at transitions and moving in and out of postures.

Assigned Homework:
Write out Instructions for Most and Least Favorite Standing Asana
Do 3 of the Transitions

Rest.
Break.

Breath Partner Work 1 Round.

SoHUM
Close.

Monday, June 15, 2009

Teaching Yoga, Summer 2009. Day 5

OM

We gathered from 12:30 to 5:00 today.

Opening/Centering
Legs up the Wall
Legs on Bolster in BK
Supported Spinal Twist
Savasana
Sit

Gathered
The Discussion had a few layers.
1. Standing on the Shoulders of Giants. A peak into the lineage of Krishnamacharya and where our influences are coming from.
2. Understanding Beginners
3. Assigning of Lineage Homework
4. Rough and Dirty Rodeo Style Chanting of the Gayatri Mantra

Practice
N and W taught Half Sun Salutations.
We played with A, B and C.
Looking at common misalignment's in chaturanga and updog. Assessing various ways of "accomplishing them". It was cool to find out that both the guys in the class preferred chaturangato Updog than rolling thru it. I imagine that this comes from their strength vs. their flexibility, but I am not totally sure.

I struggled with preparing today. For the last 3 years I have questioned the necessity of reviewing the blueprints of the Surya Namaskar A, B and C. They are are such important blueprints, but I have not taught their "traditional" form in centuries. So I am not sure that I am really doing them justice anymore. I am not sure that I am really communicating their beauty and essence. And yet, I still felt compelled this afternoon to go through them. We looked at the alignment of each of the elements and different obstacles people encounter and the reasons.

Then we did a "lulu lunge salute".

Padangusthasana
Pada hastasana
Malasana
Roll onto Backs
Supine Hip Openers Hamstring Patter (rip off of Schiffman's Lightening bolt)
Savasana

Break from 4:00 to 4:30
Regather @ 4:30

Assignment of "Design Your Own Sun Salutation and Be Prepared to Teach it"

A-U-M Breakdown.
Close


OM

Sweet Vinyasa Monday 8:30am

12 Peeps
1 Drop In

The Dharma talk was "If I think I'm Fat, will that help me get Skinny." We moved towards Handstand and Wheel.

Opening
Heart Opener on 2 Bricks with Shoulder Opening. See Online Yoga Video.
(Video does not have arm work).
Windshield Wiper.
Pelvis Rocking. See Yoga Video.
The Shimmy. See Yoga Video.

Supine Utthita Tadasana with attention the simultaneous extension of the heart and lengthening of the tailbone. (Arm Action 1)

Roll up to sitting and onto all fours.

Easy Side Plank
Childs
Plank
Dog

Sequence 1
Lunge
Hammock
Lunge
Dog

Repeat Sequence 1 Other Side

Locust 1 Vinyasa
Windshield Wiper
Rocket Cat
Dog

Uttanasana
Roll up to Standing

Tadasana
Arm Action 1

Sequence 2
Sun to Lunge
Warrior 1
Twisting Lunge
Lunge
Dog

Rolling Locust Cobra Vinyasa

(Same Side, cont. of Sequence 2)
Crescent Moon with Arm Action 1
Lunge
Uttanasana
Roll up to Standing

Repeat Sequence 2 Other Side

Tadasana
Arm Action 2

Sequence 3
Sun to
Crescent Moon with Arm Action 2
Hamstring Stretch
Lunge
Dog

Rolling Updog Vinyasa

Repeat Sequence 3

Rolling Updog Vinyasa

Uttanasana
Roll up to Standing

Half Handstand Play at Wall
Handstand Play

Upward Bow Pose at Wall x 2

Legs up the Wall
Eye of the Needle @ Wall

Easy Spinal Twist
Savasana



Sunday, June 14, 2009

Teaching Yoga, Summer 2009. Day 4

OM

We gathered from 1 to 5 today.
This was the first day that I had lots of question marks in the plan.
This always is usually a good sign.

The general aim was to play with the juxtaposition of effort and ease, using alignment cues to set the body of to be able to relax and really feel what was happening inside.

Opening
Supine Supported Baddha Konasana
Restorative Foreword Fold
Sit or Savasana
Sit

Gather
Discussion: How do we Teach People How to Feel?

Some of the topics we covered within this discussion were:
- Clear accurate communication of the experience in the body builds trust
- Instruction is usually moved from gross to subtle
- Teaching Awareness
- The Teacher Student Relationship
- Allowing the language to come from within
- Teaching takes practice.
- And more...

Break

Came together again at 3:10

Practice:
Opening the Feet on the Wooden Block. See online Yoga Video.
Opening the Tops of the Feet at Wall. See online Yoga Video.


Tadasana.
From Foot to Nostril Connection. See online Yoga Video.

Wide Leg Stance
Connection of Attention and Ability to Draw Prana Up though legs "using" the Breath.
Tadasana

2 Rounds Lunge Salutes with Crescent and Dog

Bow and Arrow Action Round 1 to get the gist
Bow and Arrow Action Round 2 to start to dance

Sequence to Revolving Triangle using Bow and Arrow Arms
Sun
Lunge
Parsvottanasana Variation
Revolving Triangle
Parsvottanasana Variation
Uttanasana
Roll up to Standing
(Repeat Other Side)

Seated Upavishta Konasana with Twisting Play using Navel and Spinal Actions

Practice Assisting with:
Janu Sirsasana
Paschmiottanasna
Childs Pose

Savasana
Circle

Lokah Samasta Sukhino Bhavantu

SWG Sunday 10:00am

8 peeps
5 Drop Ins

Teaching Classes while teaching the teacher training is always a trip. The Teacher Training always shifts my teaching, so to experience the transition as its happening is totally disorienting. So today felt like that. I felt like I was speaking like one of the adults from Charlie Brown.."Waawaaawaaawaaa".

We tuned the spine and the leg lines and used those cues for standing poses moving towards Tree.

Opening
Heart Opener on 2 Bricks. See Online Yoga Video .
Windshield Wiper
Pelvis Rocking. See Yoga Video.
The Shimmy. See Yoga Video.

Supine Utthita Tadasana with attention the simultaneous extension of the heart and lengthening of the tailbone.

Transition to Sitting
Widening the Base. See the Online Yoga Video.
Simultaneous Opposites. See the Online Yoga Video.

Malasana
Uttanasana

Roll up to Standing

Strapped and Blocked Tadasana. With Shoulder Opening and Utkatasana. See the Online Yoga Video.

Tadasana san Equipment.

2 Rounds Lunge Salutes with Down Dog.

Wide Stance with Attention to Legs.
Hammock Pose
Tadasana

Warrior 2 Dance to Warrior 2 Both Sides
Hammock
Tadasana

Warrior 2 to Side Angle to Side Triangle Both Sides
Wide Leg Forward Fold
Squat
Uttanasana
Roll up to Standing
Tadasana

Little Tree
Uttanasana
Tree

Uttanasnaa
Malasana

Transition to Earth

Bridge Pose Stage 1
Bridge Pose x 2

Knees to Chest
Eye of the Needle

Easy Spinal Twist

Savasana

Saturday, June 13, 2009

Teaching Yoga, Summer 2009. Day 3

OM

We gathered from 1:00 to 5:00 today.

We are still making big strokes.  I am throwing a lot out.  Today we started to get closer to the continual contradiction of when alignment information is great and when it gets in the way.

Opened with a partner hip opener @ Wall.
Did this to continue touching each other, communicating feedback and continue the dialogue around external rotation of the hips.  Took 30 minutes.

Freeform for 5 minutes to balance the work.

Gathered.  Discussion: "The Myth of the Pose"

Practice 
The Practice this afternoon was aimed at playing with some basic alignment information to start to tune into the body more effectively and from the same language.

Widening the Base. See the Online Yoga Video.
Simultaneous Opposites. See the Online Yoga Video.
Tuning the Navel to the Spine.  See the Online Yoga Video

Malasana
Uttanasana
Roll up to Standing

Strapped and Blocked Tadasana.  With Shoulder Opening and Utkatasana.  See the Online Yoga Video.
Tadasana san Equipment with Shoulder Opening and Utkatasana.

Sequence 1
Sun to Lunge
Hammock
Lunge
Dog

Repeat Sequence 1 Other Side

Uttanasana
Utkatasana

Sequence 2
Sun to Lunge
Blue Print Side Angle
Triangle
Side Triangle 
Warrior 2 Dance with Heal Lift
Warrior 2
Lunge
3 Legged Dog
Dog

Repeat Sequence 2 Other Side

Plank
Sphinx x 2
Windshield Wiper
Rocket Cat
All Fours

Easy Side Plank Both Sides
Child's Pose

Side Plank Both Sides

Compassion of Christ Stretch.  See Online Yoga Video.
Locust 3
Rocket Cat
Plank
Dog

Uttanasana
Roll up to Standing

Tadasana

Looking and Discussing
We looked at Warrior 2
Because we are an intimate group, it is easy to reference how someone's posture looks based on what we already know about their natural tendencies. So W is more constricted in the hips than J and so the Warrior 2s look very different.  We looked at common and potentially uncomfortable and dangerous alignments.  We spoke about how the language we use to set someone up in it, determines how it will look.

We looked at Triangle.
We were able to look at see how different bodies need different refinements to find a more balanced posture.  The swoopy body vs the more stable body.

Savasana Adjustments
(Mini Thai Yoga Play)
It was 3:49 by this time.

We took a break at 4:07, reconvening at 4:32.

Discussion: "How to Break Down a Posture"
Looking at Upward Bow Pose, we spoke about the areas that need to be opened and or strengthened to allow for success and created a list of postures that might do that.

Assigned Sequence Homework and Reading "The Process of Asana"

Circled.
Uschi played the Harmonioum and lead us in OMs.
Close.





SWG Saturday 10:45am

8 Peeps

Major focus on the shoulders with Cow Face Arms as the Peak. 

Opening
Heart Opener on 2 Bricks with Arm extension opening and Understanding.
See Yoga Video of heart opener. (Does not have arm movement).
Windshield Wiper
Pelvis Rocking. See Yoga Video.
The Shimmy. See Yoga Video.

Supine Utthita Tadasana with attention the simultaneous extension of the heart and lengthening of the tailbone.

Transition to All Fours

Down Dog Sequence 1
Plank
Down Dog
Childs

Down Dog Sequence 2
Plank
Down Dog
Lunge
Down Dog
Lunge
Down Dog
Childs

Down Dog Sequence 3
Plank
Down Dog
Lunge
Crescent Moon
Down Dog
Lunge Crescent Moon
Down Dog
Childs

Plank
Dog
Uttanasana
Roll up to Standing

Shoulder sequence with "Cow Face Arms" as the "Peak"
Shoulder Openers with Strap x 2
Shoulder Opener Holding Strap Behind Back and Folding Forward

Wide Leg Stance, Playing with bringing one arm at a time behind the back. (Bottom arm of Cow Face Prep)
Clasping the Wrists or forearms behind the back
Prasaritta Padonatasana C with Strap
Tadasana

Top Arm of Cow Face on Both Sides
Shoulder Opener Holding Strap Behind Back and Folding Foreword
Tadasana

Cow Face Arms on Both Sides Using A Strap
Prasaritta Padonatasana C with Strap
Malasana
Transition to Earth

Transition to Backs

Bridge Pose x 2

Viparrita Karni on 2 Blocks and a Blanket

Supported Heart Opening Baddha Konasana

Savasana





Soft Vinaysa, Saturday, 9am

10 Peeps
1 Drop In

I woke up at 3am with a strong insight into the "Self Improvement Mechanism" that has me by the throat.  So that guided the talking points and resulted in a talk about how the techniques of yoga successfully reduce the patternings of consciousness, the vrittis.


Opening
Heart Opener on 2 Bricks .  See Online Yoga Video.
Windshield Wiper
Pelvis Rocking. See Yoga Online Video.
The Shimmy. See Yoga Online Video.

Supine Utthita Tadasana with attention the simultaneous extension of the heart and lengthening of the tailbone.

Knees to Chest
Rock up to Sitting

Sukhasana Sitting with Spinal Awareness
Foreword Fold and Side Bending 
(Switch Legs and Repeat Other Side)

Roll over Legs onto All Fours

Easy Side Plank Pose
Childs Pose
Plank
Dog

Sequence 1
Lunge
Hammock 
Twisting Lunge
Dog

Repeat Sequence 1 Other Side

Rounded Plank
Dog
Cobra Locust Vinyasa 
Rocket Cat
Plank
Dog

Uttanasana
Roll up to Standing

Tadasana
LAM

Sequence 2
Sun to Lunge
Side Angle Blueprint
Triangle 
Side Triangle
Warrior 2 Dance
Warrior 2
Deep Low Hip Lunge
3 Legged Dog
Dog

Cobra Locust Vinyasa

Repeat Sequence 2 Other Side

Rolling Updog Vinaysa

Uttanasana
Roll up to Standing

Tadasana
LAM

Sequence 3
Sun to Lunge
Side Angle Blueprint
Trikonasana
Open Trikonasana
Wrapped Trikonasana
Wrapped Side Angle Pose
Pigeon
Revolving Head to Knee Pose
3 Legged Dog
Revolved Dog
Dog

Rolling Updog Vinyasa

Repeat Sequence

Rolling Updog Vinaysa

Childs Pose

Vajrasana Sit

Bridge with 2 Blocks and A Blanket
Supported Viparitta Karni

Resting Supported Baddha Konasana
Savasana

Sit

Friday, June 12, 2009

Teaching Yoga, Summer 2009. Day 2

Today we gathered from 12:30 to 5:00.

I tend to drive these first couple of days. Lay the foundation and groundwork of understanding and then start to see what our group grows into. My main effort in these initial days is to offer the space to connect inward with the anatomy and how the body works so that as the postures get more complex, we have a common ground. We start to speak and teach right away so that we become a group voice. And we jump in at the deep end with looking and touching. All of this will become more subtle, more refined and personal as we go. (I hope.)

Opening/Landing Practice (45 minutes)
Heart Opener on 2 Bricks
Windshield Wiper
Pelvis Rocking
Shimmy
Eye of the Needle with Tailbone Play
Ankle Circles

Transition to Sitting.
Sukhasana Sitting, Foreword Fold and Side Bending
(Switch Legs and Repeat Other Side)

Sit

Then we Gathered.
Questions and Discussion around the Practice and the Joel Kramer article.
We ended up touching on the play with pain, the play of effort and ease, how to stay centered within in a strong practice, and a few other things.

I dipped my toe in to test the waters of the suggestion that an injury is simply a clue to deeper tight spots. There was enough surprise in the foreheads of the peeps, that I pulled back from this discussion. Maybe it will present itself again, maybe it will not.

Just as I am suggesting that we teach to who shows up, the same applies in the teacher training. What gets brought out of me is about what the questions and readiness is of the group. To force them to try to get something that is too out there is aggressive and attached. So fun.

Stress, Breath and the Vagus Nerve Lecture
This is one of my favorite topics to try to communicate clearly. The lecture is mostly covered here. Starting to understand the physiological effects of the breath on the nervous system is key to understanding how yoga works.

This led us to a discussion of the agony of sitting, the endless to do list, the necessity to practice relaxing. Sutra 1.2, 1.33 and Sutra 1.34 were referenced.

At the end of this discussion, the clock was striking 2:35. So we decided to take a break.

Practice
The practice was aimed at starting to get an understanding of the Anatomy of the Inhale and Exhale through obvious movements.

Supine
Hip Rotation Understanding
Hamstrings and Hip Rotation Understanding
Baddha Konasana to connect with Tailbone, Hip Rotation and Pelvis Understanding
Malasana with Same Awareness
Uttanasana with Same Awareness

Tadasana

Brick between thighs to understand Hip Rotation Standing and Relationship in Sacrum/Tailbone

Swamp Monster/Hallelujah to connect rotation of shoulders

Anatomy of Inhale and Exhale

Ujayyi Pranayama

1/4 Sun Salutations
1/2 Sun Salutations
S and K both taught.

2 Rounds Easy Lunge Salutes to continue the awareness
2nd Round with Hamstring Play

Look at Each Other's Downdogs
This is always difficult cuz while we are learning how to look and appreciate and not immediately try to fix, there is also the object of developing sensitivity to where there could be more support and or space.

I was grateful that there was enough variety in the Down Dogs to be able to see some difference. It is not uncommon to gather in a training and everyone is bendy and there is nothing fun to see.

Down Dog Assisting
We did not get into "adjusting" here. We simply practiced a few ways to allow relieve the pressure in the shoulders. And to start touching each other. I did not get into all the subtleties of touching. Like I said earlier, we jumped in at the deep end.

Hip Pull
Inner thigh Rotation and Pull
Shin Pull
Sitting Sacrum Lift
Half Handstand Foot Press

We went back to our own mats.

Bridge Pose x 2
Second time with Brick

Savasana

Sit
Gather

Homework: Review Nervous System Writings. Read Carol Dweck's, "The Effort Effect."

Thursday, June 11, 2009

Teaching Yoga, Summer 2009. Day 1.

AUM

So many breakthroughs have happened around the Teacher Training already.

1. I did not redo any major portion of the manual.  Rather, I was comfortable with the way it was.  

2. I dropped the manual off to be printed instead of doing it myself.  I was super clear about what I wanted and I did not feel badly about asking the young woman at the Biz Center to care. They came out perfectly.

3. I did not get grumpy or anxious before the start.

We gathered from 7 to 9 tonight.

We did an hour long yin practice.  
- Butterfly
- Swan
- Seal
- Childs Pose
- Spinal Twist
- Savasana
- Sit

During the practice I shared a little about the theories of the Connective Tissue and the Yin Practice.  

Then we circled.
- Introductions
The group is earnest and wanting to learn.  This creates rich soil out of which the 10 days will blossom.   Almost everyone mentioned the word, "body" in one of the reasons they are in the training, so it seems that we will be focusing a lot on the physical aspects of the practice.

I shared from the manual to establish the "ground rules":
"How to get the Most of the Training."
"My goals for the Training."

I assigned the Joel Kramer reading, "Yoga for Transformation."

We sat for a moment.
AUM



Wednesday, June 10, 2009

Just Sit There, Wednesday 7pm

7 peeps

Similar opening as last week. More difficult to sit with the bigger more diverse group tonight. A lot of pain in the back of my heart. But enjoyable and grateful for the practice.


Opening
Heart Opener on 2 Blocks
Windshield Wiper
Pelvis Rocking
Shimmy
Eye of the Needle Play

Sukhasana, Box or Cow Face with Spinal Tuning
- Foreword Fold and Sidebending
- Switch Legs and Repeat

Get Settled.

Ding.
We sat in silence for 24 minutes.
Ding.

Savasana

Share.

Wednesday 1:1

This client has a lot of trouble with his low back.

We have worked together about 5 times now and he has been having some success.

Today he unlocked the clue that revealed that most likely the gripping in the low back is because the legs do not feel stable and supportive enough.

There is fear and gripping cuz the legs are not grounded. Go go apanasana.

Going off that clue, we worked more standing poses and a little balance today.
He went right out in Savasana.
We'll see how he feels tomorrow.

Sweet Vinyasa Wednesday 8:30am

16 Peeps
2 Drop Ins

Similar pattern as on Monday. Focus on Setting up the Arm and Shoulder Actions for Upward Bow Pose, aka Urdhva Dhanuarasana, aka Wheel.

Opening
Heart Opener on 2 Bricks with Arm extension opening and Understanding.
See Yoga Video of heart opener. (Does not have arm movement).
Windshield Wiper
Pelvis Rocking. See Yoga Video.
The Shimmy. See Yoga Video.

Supine Utthita Tadasana with attention the simultaneous extension of the heart and lengthening of the tailbone.

Knees to Chest and Roll up to Sitting

Sukahsana Forward Fold with Side Bending (Switch Legs and Repeat)

Transition onto All Fours

Easy Side Plank
Childs Pose

Plank
Dog

Lunge Sequence 1
Lunge
Hammock
Inside Lunge
3 Legged Dog
Dog

Locust 1 to Locust 2 Vinaysa

Repeat Lunge Sequence 1 Other Side


Locust 1 to Locust 2 Vinaysa

Step Forward Uttanasana
Roll up to Standing
Tadasana

Hallelujah Arms to Standing Sirsasana 2 to Pressing up Arms Straight
(same action as pressing up in Upward Bow)
Interlaced Fingers behind back Shoulder Opener
Half Chair to Utkatasana
Tadasana

LAM

Lunge Sequence 2
Sun to Lunge
Hammock
Warrior 2 Dance
Lunge
Crescent Moon (with Slow Arm Extension)
Dog

Locust 3 Vinyasa with Leg Movements

Repeat Lunge Sequence 2 Other Side

Bow Pose Vinaysa

Side Plank Both Sides

Updog Vinyasa

Step Forward Uttanasana
Half Chair to Utkatasana
Tadasana

YAM
Lunge Sequence 3
Sun to Crescent Moon
Hamstring Stretch
Lunge
Dog

Rolling Updog Vinyasa

Repeat Lunge Sequence 3

Rolling Updog Vinyasa

Childs Pose

Vajrasana

Transition to Earth

Urdhva Dhanurasana in 3 Stages
Stage 1 and Rest
Stage 1 to Stage 2 and Rest
Stage 1 to Stage 3 and Rest
(Repeat Stage 3 if desired)

Mini Hamstring Abdominal Sequence

Savasana


Monday, June 8, 2009

Sweet Vinyasa, Monday 8:30

15 Peeps
3 Drop Ins

Totally geeky and detailed practice towards Urdhva Dhanurasana, Upward Bow, often referred to as Wheel. Particular emphasis on the shoulder alignment as one presses up.

Opening
Heart Opener on 2 Bricks with Arm extension opening and Understanding.
See Yoga Video of heart opener. (Does not have arm movement).
Windshield Wiper
Pelvis Rocking. See Yoga Video.
The Shimmy. See Yoga Video.

Supine Utthita Tadasana with attention the simultaneous extension of the heart and lengthening of the tailbone.

Knees to Chest and Roll up to Sitting

Sukahsana Forward Folds

Transition onto All Fours

Easy Side Plank
Childs Pose

Plank
Dog

Lunge Sequence 1
Lunge
Hammock
Inside Lunge
3 Legged Dog
Dog

Repeat Lunge Sequence 1 Other Side

Plank
Locust 1 to Locust 2 Vinaysa
Windshield Wiper
Childs Pose
Plank
Dog

Step Forward Uttanasana
1/2 Chair to Utkatasana
Tadasana

Hallelujah Arms to Standing Sirsasana 2 to Pressing up Arms Straight
(same action as pressing up in Upward Bow)
Interlaced Fingers behind back Shoulder Opener
Roll up to Standing

Tadasana

LAM

Lunge Sequence 2
Sun to Lunge
Hammock
Warrior 2 Dance
Lunge
Crescent Moon (with Slow Arm Extension)
Dog

Locust 1 to Locust 2 Vinyasa

Repeat Lunge Sequence 2 Other Side

Locust 3 Vinyasa

Step Forward Uttanasana
Utkatasana

Tadasana

Heart Hand Prana Awareness
(Standing Vashitasana)

Tadasana
YAM

Lunge Sequence 3
Sun to Crescent Moon
Hamstring Stretch
Lunge
Dog

Bow Pose Vinyasa

Repeat Lunge Sequence 3

Bow Pose Vinaysa

Childs Pose

Vajrasana Sit
OM
OM

Transition to Earth

Urdhva Dhnaurasana in 3 Stages
Stage 1 and Rest
Stage 1 to Stage 2 and Rest
Stage 1 to Stage 3 and Rest
(Repeat Stage 3 if desired)

Hamstring Abdominal Sequence

Savasana