Stiff White Guy Yoga, Sunday 10:00am

7 Peeps

I read a great tweet this morning from Leslie Kaminoff as he quoted from Sonia Nelson's closing speech at the Yoga Journal Conference.

"The student in front of you is the object of the teacher's meditation. The teachings are behind you."

I LoVE this. I love the continuum it expresses and if we are not paying attention to who we are sharing with, we are blocking.

The request was for posture work. We focused on allowing the posture to be supported down through the legs and then expressed with the breath.

Opening
Impressing the Heart
Windshield Wiper
Tailbone Awareness
Shimmy
Eye of the Needle Play
Lengthening the Spine

Sukhasana with Side Bending

Uttanasana
Roll up to Standing

Grounding the Legs with Stepping Up onto A Brick
Tadasana with attention to grounding
Ujayyi Pranayama Geeking

1/4 Salutations
3 Rounds Lunge Salutes

3 Locusts
Roll onto Backs
Knees to Chest
2 Bridge Poses
Knees to Chest

Easy Spinal Twists
Savasana

Stiff White Guy Yoga, Saturday 10:45am

8 Peeps

I did not blog out the sequence on Saturday, so only have a memory of it.
This was a really great class cuz the intimate size allowed for a lot of back and forth.

Several people work with wrist mischief, so we played with using the blocks in dog.
Those with wrist mischief reported that creating the wrap made them loose the press in their fingers and therefore went into the wrists. Wow! I would not have known! So, we ditched the wrap and focused on keeping the pads of the fingers active and the palms light.

Our peek seemed to be locust pose.

Finishing with Hamstring Stretching at the Wall.

Soft Vinyasa Yoga Saturday 9am

18 peeps

I did not blog out the sequence on Saturday. It is similar to the latest patterns.

I am pretty sure we played with establishing the actions in the shoulders, grounding down through the legs in Tadasana, and allowing the breath to open the shape. Moved towards inversion play at the wall. Finished with hamstring stretching at the wall.

Just Sit There, Wednesday 7pm

8 peeps

1 man brought his mom who had never done yoga or sat. So while the rest of the group did Freeform, I worked with her to help open the hips and hamstrings and heart. Then got her propped up in a comfortable seated position. I was so grateful to have the space to be able to work with her so intimately.

Assiting Alana's Help of Ojai Yoga Class, Wednesday 1:30

I love assisting Alana.

Assisting allows me to practice fully available. Because I am not in charge of the class, there is no pull on me.

Today she peaked the class with Little Tree Pose, prepping with hip openers, spine lengtheners and foot stretches. Maybe she will blog it out here.

So much fun.

Sweet Vinyasa Yoga, Wednesday @ 8:30am

18 Peeps

Similar as lately. Play with Shoulders to then allow for enough space of individual exploration towards headstand, forearm balance or handstand. This sequence gives me a lot of space to be available for individuals which i really like. Dharma centered around creating the space and ease with which to slign and allow the slogan of today to become true for you.

Opening
We explored the Marma Points of the arms.
Easy Sukhasana Side Bending
Side Bending "For Real"

Transition to All Fours
Easy Side Plank
Childs

Vajrasana
Shoulder Rotation
Chest Press Actions
Hitchhiking Dolphin
Childs Pose

Plank
Dog

Crescent Moon Both Sides

Locust Vinyasa

Uttanasana
Roll up to Standing

Tadasana with Grounding Attention
LAM

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

Locust Vinyasa

Repeat Standing Sequence on Other Side from Dog

Locust Vinaysa

Uttanasana
Roll up to Standing

Tadasana
LAM

Standing Sequence 2
Sun to Lunge
Side Angle Blueprint
Triangle
Open Triangle
Wrapped Triangle
Wrapped Side Angle Pose
Deep Low Hip Opener
3 Legged Dog
Dog

Locust Vinyasa

Repeat Standing Sequence 2 Other Side

Locust Vinaysa

Childs Pose Rest

Transition to Wall
Play with hitchhiking Dolphin, half headstand, half handstand and own varieties for about 8 minutes.

Rest.

Hamstring Stretching @ Wall with Strap

Savasana

Sit

Sweet Vinyasa Yoga, Monday @ 8:30am

13 Peeps

Similar focus on the shoulder actions useful for headstand, forearm balance and handstand. More play time. Dharma talk on the transformation process of the Caterpillar to the butterfly.

Opening
Sukhasana
Forwards Folding and Side Bending

Shoulder Rotation Awareness
Neck stretching

Roll onto all fours
Easy Side Plank Both Sides
Childs Pose

Vajrasana
1950s chest press
Wrapping Action with Block

Plank
Dog

Crescent Moon on Both Sides
Locust Vinyasa

Uttanasana
Roll up to Standing

Tadasana with attention to Grounding
LAM
Standing Sequence 1
Sun to Lunge
Side Angle Blueprint
Triangle
Side Triangle
Side Angle Pose
Lunge
Dog

Locust Vinyasa

Repeat Sequence 1 Other Side

Locust Vinyasa

Uttanasana
Roll up to Standing

Tadasana
LAM

Standing Sequence 2
Sun to Lunge
Side Angle Blueprint
Triangle
Open Triangle
Wrapped Triangle
Wrapped Side Angle Pose
Deep Low Hip Opener
3 Legged Dog
Dog

Locust Vinyasa

Repeat Standing Sequence on Other Side from Dog

Locust Vinyasa

Childs Pose

Headstand Prep

Main Focus
play at Wall
with Headstand, forearm balance or half handstand
or play without wall

about 6 minutes play time

Hamstring Stretching @ Wall with Strap

Savasana

Soft Vinyasa Yoga Saturday 9am

36 Peeps
Class was free for Peace Day.
Too crowded, maybe. But fun.

Opening
Supine
Windshield Wiper
Eye of the Needle Hip Understanding
Hip Rotation Awareness

Roll up to Sitting
Sukhasana
Easy Wimpy Side Bending
Side Bending "for Real"

Transition All Fours
Easy Side Plank Both Sides
Childs Pose

Vajrasana with Shoulder Rotation awareness
Chest Press Understanding

Rotation Understanding san and con block (trading between each other)

Plank to Dog
Crescent Moon on both Sides

Locust Vinyasa

Uttanasana
Roll up to Standing

Tadasana
LAM

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

Locust Vinyasa

Repeat Standing Sequence Other Side

Locust Vinyasa

Uttanasana
Roll up to Standing

Tadasana
LAM

Standing Sequence 2
Sun to Lunge
Side Angle Blueprint
Triangle
Open Triangle
Wrapped Triangle
Wrapped Side Angle Pose
Low Hip Opener
3 Legged Dog
Dog

Locust Vinyasa

Repeat Standing Sequence Other Side from Dog

Locust Vinyasa

Childs Pose

Transition to Backs
Bridge Pose x 3

Knees to chest
Eagle Twist
Knees to Chest

Savasana

Stiff White Guy Yoga, Saturday 10:45am

13 Peeps

I did not blog this out on Saturday, so below is from memory.

We continued on this slow arc of the shoulders. Developing Awareness and Understanding of the Anatomy and movements useful for moving towards headstand.

Impressing the Heart with Shoulder Work
Windshield Wiper
Eye of the Needle Hip Understanding
Hip Rotation Play

Transition to Kneeling
Shoulder Rotation Play
Chest Press Understanding

Shoulder Wrap with Brick
Dolphin Play

Wrist Stretching
Plank to Down Dog Play
(looking at use of Bricks to help wrists)
Childs Pose

Repeat Down Dog Sequence moving towards Uttanasana

Roll up to Standing

Tadasana
Ujayyi Pranayama
1/4 Salutations
2 Rounds Lunge Salutes

(think there might be something else here)

Transition to Wall

Half Headstand @ Wall

Transition onto Backs
Hamstring Stretching @ Wall with Strap

Savasana

Stiff White Guy Yoga, Sunday 10:00am

16 Peeps
2 New Peeps

We continued on this slow arc of the shoulders. Developing Awareness and Understanding of the Anatomy and movements useful for moving towards headstand.

Impressing the Heart with Shoulder Work
Windshield Wiper
Eye of the Needle Hip Understanding
Hip Rotation Play

Sukhasana
Easy Side Bending
Side Bending "for real"

Transition to Kneeling
Shoulder Rotation Play
Chest Press Understanding

Shoulder Wrap with Brick
Dolphin Play

Wrist Stretching
Plank to Down Dog Play
(looking at use of Bricks)
Childs Pose

Repeat Down Dog Sequence moving towards Uttanasana

Roll up to Standing

Tadasana
Ujayyi Pranayama
1/4 Salutations
2 Rounds Lunge Salutes

Standing Locust @ Wall x 2
Uttanasana
Malasana

Transition to Earth

Half Headstand @ Wall

Transition onto Backs
Hamstring Stretching @ Wall with Strap

Savasana

Help of Ojai Yoga Class with Tucker Adams, Thursday 11am

Tucker teaches the Level 2 Help Of Ojai Senior Class on Thursdays at Lulu Bandha's.

I took the class today. I love Tucker's straight and thorough style and I love to move slowly and deliberately in a class.

Today she really focused on pressing down through the feet.

This is what we did:

Heart Opener with Jalandhara Bandha
(I chose Watering the Heart).
(Some cool language around focusing on the quality of breath and feeling of the mouth)

Windshield Wipers
Sideways Eye of the Needle to Open Hips

Slow groovy Bridge Poses
2 with Brick between legs and one without
Emphasis on pressing down through the feet and activating the leg lines

Hamstring and Front Hip Openers with Hips on Brick

Transition to Standing

Tadasana with Brick between thighs
Utthita Tadasana
(She played alot with the language of pressing and getting light)

Wall Work
Splat
Tadasana
Right Angle Pose x 2
Tadasana

Balance

Wide Stance Forward Fold with Block
Warrior 2 to Both Sides
Uttanasana

Transition to Earth

Savasana

Just Sit There, Wednesday 7pm

3 Peeps

To practice in Silence was not really an option cuz peeps were too new. So I gave a little guidance towards:
- Watering the Heart
- Pelvis Rocking
- Shimmy
- Eye of the Needle with Tailbone Play

We took a lot of time in getting the sitting position comfortable.

Sat for 40 minutes.

Savasana

Close.

Help of Ojai Class, Wednesday @ 1:30pm

13 Peeps
3 Newbies

First Class of 6 Week Series. Emphasized the Relationship Between Us and Need to communicate.

Opening
Resting on Bolsters while people came in.

Impressing the Heart with 2 Bricks and Shoulder Opening.
Windshield Wiper
Eye of the Needle
Lengthening the Spine

Transition to a Seat

Transition to Standing

Standing Forward Fold
Roll up

Wall Work to get spine Traction
Shoulder Rotation
Front Chest Opening with "Around the Clock Arms"
Spine Traction
Uttanasana

Tadasana

Transition back to Earth
Hamstring Stretching @ Wall with Strap

Savasana

1:1 Wednesday

We continued to work the strength and understanding of the shoulders.
Moved towards Hand Stand.

Sweet Vinaysa, Wednesday @ 8:30

13 peeps

Similar sequence as lately. Shoulder understanding towards headstand, forearm balance and handstand play. Talking points on cultivating the feeling of ease and becoming your own drug store.

Opening
Sukhasana Forward Fold and Chest Press (Both Sides)
Transition to All Fours
Easy Side Plank
Childs

Shoulder Rotation Awareness
And discussion about the Levator Scapulae
Shoulder Wrap Understanding with a Brick

Plank And Down Dog Geek Out

Crescent Moon on Both Sides
Plank
Locust
Childs Pose
Plank
Dog

Uttanasana
Roll up to Standing

Tadasana with Emphasis on GROUNDING

LAM
Standing Sequence
Sun to Lunge
Hammock
Horse with Eagle Arms
Squirt
Prasarita Padotanasana
Warrior 2 Dance
Warrior 2
3 Legged Dog
Dog

Locust Vinyasa
Childs
Plank
Dog
Uttanasana
ROll up to Standing

Tadasana with Grounding
HAM
Repeat Standing Sequence with Side Splits after Squirt

Locust Vinyasa
Childs Pose

Transition for Half Forearm Balance with Brick
Headstand Play
Handstand Play with an emphasis on finding the Arch and Ease

Childs Pose

Bridge Pose

Hamstring Stretching with Strap @ Wall

Savasana

Sweet Vinaysa, Wednesday @ 8:30

I did not blog out the class on Wednesday, September 2.
Most likely we worked geeky details of the hips and shoulders since that is what I am doing lately.

The Miracle of Insight

Details continually flow together to set us up for insight.

The latest insight involves relaxing in handstand to allow the weight come down through the arms, softening the Levitor Scapulae.

This comes from a river of recent and long ago encounters:

1. I was inspired to start geeking out on the shoulders again after reading an article by Doug Keller.
2. I was lead to the article by a dialogue on Facebook in which Doug said, "An honest student is 1000 times more valuable to you ... than a strong-willed and persuasive teacher; we parrot our teachers, but learn from our students."
3. I went to LA over Labor Day Weekend to study with Doug at The Hub.
4. On Saturday we spent time with the Doshas and Assessment. On Sunday we spent 4 hours on the shoulders and 2 hours on History of Yoga Philosophy.
5. One of the main pieces I took from the workshop was the practice of relaxing the levitor scapula in down dog, pinca mayurasana, sirsasana and
   
6. A client on Saturday had the insight that she was not allowing her legs to hold her up...that she did not trust them for support. She created the opening for me.
   
7. I watched a video wtih Patricia Sullivan from Crib 07 explain that the Sacrum is like the Keystone of the Arch for the Legs.
8. On Friday I was practicing Handstands. I imagined the architecture of the arch. I felt the region of the levitor scapula as a triangle like the sacrum. I allowed it to be the keystone and I relaxed and all of a sudden I got the dopey easy gooey feeling and I was balanced.
9. On Saturday I tried to share this insight, it was not communicated.
   
10. I practiced some more on Sunday, baking the feeling in more. And drawing from the Rivers of Schiffmann's Heavy Hand Down Dog and Heavy Shin distance from Wall Techniques. Feeling that sense of trusting my arms.
    
11. On Monday, this morning, W. got it and hung out in her handstand in a whole new way.

Delightful!

This mystery is continually conspiring to reveal itself. We just have to open our eyes and look.

Stiff White Guys, Sunday 10am

12 Peeps
4 New Drop Ins

Attention to the rotation of the hips and shoulders leading up to half headstand at the wall.

Opening
Impressing the Heart
Windshield Wiper
Eye of the Needle Sequence

Rotation Understanding

Sukahsana with Easy Wimpy Side bending
Second Round of Side bending

Uttanasana
Malasana
Uttanasana
Roll up to Standing

Shoulder Rotation Awareness
Tadasana
Utthita Tadasana

Wall Work
Traction Action
Pec Openers (3 Spots on Each Side) at Wall
Traction Action
Right Angle Pose
Uttanasana
Tadasana

Ujayyi Pranayama
1/4 Sun Salutations
2 Rounds Lunge Salutes
Childs Pose

Shoulder Rotation Opening on a Brick Play

Plank to Dog to Belly to Locust to Childs (x2)
Headstand Prep
Half Headstand @ Wall Play

Hamstring Opening @ Wall with Strap
Savasana

1:1 Saturday

I had two clients this afternoon. Both have been in debilitating humbling pain this summer.

Today I allowed the yoga to present itself as appropriate.

The yoga practice can be approached as simply a form of physical therapy or it can be approached as a path to Yoga. To allow the session to be an opportunity for Yoga to occur, is to open up to a great deal more than relief of a bulging disc. We suddenly open ourselves up to insight which means that the work has just begun.

Insight into the idea or thought pattern that sits at the source of our pain is a beginning.

The techniques that are prescribed as homework were simply tools to hep keep both women on the track of their own healing.

For the first time I did not feel drained after a FULL day of teaching. Two classes and two private sessions. Something was shifted today. I was relaxed and open and following the guidance completely.

Stiff White Guy Yoga, Saturday 10:45am

12 Peeps

Opening
Supine
Impressing the Heart with Shoulder Play

Windshield Wiper
Eye of the Needle

Sukhasana with Side Bending
Uttanasana
Roll Up to Standing

Shoulder Rotation Awareness
Shoulder Blade Awareness Exercise

Transition to a Wall
Shoulder Blade Traction Action
Pec Stretching @ Wall (3 spots each side)
Shoulder Blade Traction Action to "Standing Cobra"

Transition Back to Front of Mat
2 Rounds Lunge Salutes

Sphinx
Locust x 2
Roll onto Backs

Hamstring Stretching with a Strap @ Wall

Savasana

Soft Vinyasa Saturday 9am

18 Peeps
3 New Peeps

Opening
Sukhasana Forward Fold with Side Leaning
Spinal Twist
(Switch Legs and Repeat)

Roll onto All Fours
Easy Side Plank
Childs

All Fours
Plank
Dog

Vajrasana
Shoulder Rotation Understanding and Neck Stretching
Dog
Childs

Shoulder Rotation and Levator Scapulae Understanding on Forearms with a Brick

Dog Pose with Same Actions as explored on forearms with a Brick

Round of Lunge Salutes
Locust Vinyasa
Uttanasana
Roll up to Standing

Standing Sequence
Tadasana
Uthitta Tadasana with Shoulder Blade Geeking
Interlaced Finger Shoulder Stretch with Foreword Fold
Lunge
Hammock
Horse with Eagle Arms
Squirt
Prasarita Padotanasana
Warrior 2 Dance
Warrior 2
3 Legged Dog
Dog

Locust Vinaysa
Uttanasana
Roll up to Standing

Repeat Standing Sequence Other Side
Locust Vinyasa
Childs Pose

Half Forearm Balance with Brick @ Wall

Option to take it to Headstand, Forearm Balance, or Handstand
5+ minutes of Play

Rest in Childs Pose
Transition to Backs

Bridge to Viparita Karani (or supported bridge with brick)
Plow
Roll out
Uttana Padasana
Eagle Spinal Twisting

Savasana

Sit

yoga and scoliosis

I had the gift of working with two separate clients yeterday who both had the same scoliosis curve but in different bodies with different set of conditions and so with totally different pain results.

One has a bulging L5S1 disc and the other is suffering from terrible pain in her hip.

Both are early 40s with kids. Have been working hard for a long time and are frustrated to fin themselves in this spot.

I am so grateful for this opportunity to learn together.

Sweet Vinyasa, Wenesday 8:30am

18 peeps Total
1 New

Similar sequence on monday with attention to the rotation of the hips and shoulders in prep for lotus sirsasana.

Opening
Supine
Windshield Wiper
Eye of the Needle Play
Internal and External Rotation Understanding

Sukhasana with Side Bending

All Fours
Easy Side Plank
Childs Pose

Plank Dog
Crescent Moon on Each Side
Uttanasana
Malasana
Uttanasana
Roll up to Standing

Shoulder Rotation Understanding

Tadasana
LAM
Standing Sequence
Sun to Lunge
Hammock
Horse with Eagle Arms
Squirt
Prasarita Padotanasana A
Warrior 2 Dance to Warrior
3 Legged Dog
Dog

Locust Vinyasa

Uttanasana
Roll up to Standing

Tadasana
LAM
Repeat Standing Sequence Other Side

Childs Pose
Shoulder Play with Blocks

Headstand Play
(Lotus Demo)
5 Minutes on own

Bridge Pose
Bridge to Viparita Karani
Plow
Karni Pidasana
Roll out to Supine

Uttana Padasana

Eagle Twisting

Savasana

Sweet Vinyasa, Monday 8:30am

15 Peeps

3 Drop ins

Worked towards headstand today with a lot of awareness on the shoulders.  Payed attention to hops too for possibility of lotus headstand but as we got to headstand, felt like more than needed to be shared with Group.  I shared it with one woman who seemed to be ready. 

Opening

Supine

Windshield Wiper

Eye of the Needle Hip Opening Play

External and Internal Rotation Awareness

Sukhasana with Side Bending

Uttanasana

Malasana

Uttanasana

Roll up to Standing

Shoulder Rotation Awareness

Utthita Tadasana

Tadasana

OM

2 Rounds of Lunge Salutes with Shoulder Opening and Locust

Tadasana

OM

Standing Sequence

Sun to Lunge

Hammock

Horse with Eagle Arms

Squirt

Prasarita Padottanasana

Warrior 2 Dance

Warrior 2

3 Legged Dog

Dog

Locust Vinaysa

Rocket Cat

Childs Pose

Plank

Dog

Uttanasana

Roll up to Standing

Repeat Standing Sequence Other Side

Locust Vinyasa

Childs Pose

Shoulder Understanding with a Block

Headstand Prep at Wall

Headstand Play

5 minutes of Play

Child's Pose

Transition  to Earth

Bridge Pose

Bridge to Viparita Karani

Casual Plow

Karni Pidasana

Uttana Padasana

Supine Eagle Twisting

Knees to Chest

Constructive Rest Pose

Savasana

Doug Keller

I had the best time this weekend at The Hub in LA with Doug Keller.

We geeked way out on the shoulders, dove into the doshas, practiced looking and assement, played with marma points and looked at the history of yoga from the vedas to tantra.

We were a small group of about 8 so we all got our questions answered and individual attention.

I have so much to play with.

I am delighted!

Stiff White Guys Yoga, Saturday 10:45am

18 Peeps
1 Drop In

Again, I split for LA right after class for a workshop with Doug Keller at the Hub, so these notes are from memory.

We focused on the movements of the hips and shoulders with Down Dog as our peak pose today.

Opening
Impressing the Heart
Windshield Wiper
Hip Rotation Understanding
Eye of the Needle Play

Roll up to Sitting
Baddha Konasana Tailbone and Hip Rotation Understanding
Malasana
Uttanasana
Roll up to Standing

Shoulder Shrugs
The Lebowski
Shoulder Openers with Strap

Tadasana
Ujayyi Breath Awareness
1/4 Sun Salutations

2 Rounds of Lunge Salutes
Transition to Childs Pose
Plank to Dog Pose to Childs Pose
Plank to Dog to Belly

Sphinx Pose x 2
Roll onto Backs
Bridge Pose x 2

Knees to chest
Spinal Twisting

Savasana

Soft Vinyasa Saturday 9am

28 Peeps
12 Drop Ins

I did not blog this out right away cuz I went to LA for a workshop with Doug Keller at the HUB right after SWG. So this is from memory, but prob. pretty close.

We focused on the rotation of the hips and the shoulders, making our way eventually to headstand. Talk on "God is in the details" and Sutra 1.1.

Opening
Supine
Windshield Wiper
Hip Rotation Awareness
Eye of the Needle Sideways Play

Roll up to Sitting
Baddha Konasana Tailbone and Hip Rotation Awareness
Sukhasana with Side Bending

Transition to All Fours
Easy Side Plank
Childs Pose
1/4 Dog

Plank
Dog

2 Rounds of Lunges from Dog with Shoulder Opening

Uttanasana
Malasana with Hip Play
Uttanasana
Roll up to Standing

Utthita Tadasana with Shoulder Awareness
Interlaced Finger Shoulder Stretch
Roll up to Standing

Tadasana
LAM

Standing Sequence
Sun to Lunge
Hammock
Horse with Eagle Arms
Squirt
Prasarita Padottanasana A
Warrior 2 Dance
Warrior 2
3 Legged Dog
Dog

Locust Vinaysa
Childs Pose

Plank
Dog
Uttanasana
Roll up to Standing

Tadasana
Repeat Standing Sequence Other Side

Locust Vinyasa
Childs Pose

Vajrasana
Shoulder Stability Awareness

Headstand Prep Play

Headstand Play with Wall Work

Childs Pose

Transition onto Backs
2 Bridges with Viparita Karani/Plow/Karna Pidasana Option

Uttana Padasana

Eagle Spinal Twisting
Knees to Chest

Savasana