Monday 1:1. Female Athlete, 40s. Smoker.

This is our second time together.
Her breathing has "improved" immensely, with awareness and attention to drawing the breath down and wide. And she mentioned that she liked the feeling of keeping her shoulders back and down. Although she also noticed some soreness in the shoulder blades from working the new muscles.

She had played tennis all morning and said she was feeling tight and soar, so we started supine.

Opening
Hamstring Stretching with Legs @ Wall, using a strap
Legs Up Wall
Assisted Wide Leg Stretch
Assisted Baddha Konasana Press
Eye of the Needle
(Some training on how to count down with breaths so she could feel confident to do on own at home).

Transition to Sitting
Play with Strap and Block to Establish Feet Extension and Leg Lines
Tuning the Navel and Sacrum

Squat
Uttanasana
Roll up to Standing
Tadasana with Brick and Strap and Shoulder Stretch
Uttanasana
Roll up to Standing

Tadasana
Ujayyi Pranayama

Application of Alignment Ideas to Standing Poses

Sequence 1
One Round Lunge Salute

Sequence 2
Lunge Salute to
Side Angle Pose Prep
Triangle
Lunge
Uttanasana
Roll up to Standing

Repeat Sequence 1 other Side

Sequence 3
Lunge Salute to
Side Angle Prep Pose
Triangle
Side Triangle
Side Angle Pose
Lunge
Uttanasana
Roll up to Standing
Tadasana

Repeat Sequence 3 Other Side

Opening the Bottoms of the Feet with a Brick

Attention to the Breath in the Nostrils

Transition to Earth
Knees to Chest

2 Rounds of Bridge Pose

Easy Spinal Twist using a Bolster

Waterfall Pose

Sit

Stiff White Guys Yoga, Sunday 10am

18 Peeps
2 Drop Ins

I seem to be playing with connecting emotions to alignment. So instead of saying lift up through the heart, I can say feel the optimism in your heart. This is working well. It seems much more effective and powerful as it bypasses the mind and goes straight to the feeling.

Opening
Impressing the Heart
Windshield Wiper
Eye of the Needle
Hamstring Stretch @ the Wall with Strap
Supine Tadasana

Transition to Sitting

Sukhasana
Easy Sidebending, 2 Rounds each Side

Transition to Standing
Easy Wide Leg Uttanasana
Malasana
Uttanasana
Roll up to Standing

Tadasana
Ujayii Pranayama
YAM
3 Rounds Lunge Salutes

Tadasana

Malasana
Lift Off Play without and with Bricks
Navasana Play x 2

Transition to Backs
Windshield Wiper
Bridge x 2

Cosmic Rest Pose

Savasana

Stiff White Guys Saturday @ 10:45am

11 Peeps
3 Drop ins

Opening
Impressing the Heart with Shoulder Work
Windshield Wiper
Eye of the Needle with Hip Rotation
Hamstring Stretch at Wall all Directions

Supine Utthita Tadasana

Transition to a seat

Easy Sukahsana
Side Bending Round 1
Side Bending Round 2

Transition to Standing
Easy Uttanasana
Roll up to Standing

Tadasana
Ujayyi Pranayama
YAM
3 Rounds of Lunge Salutes progressively more difficult

Childs Pose
2 Rounds of Plank and Down Dog
Childs Pose

5 Rounds of Dips
Baby Cobra to Locust
Rest
Baby Cobra to Locust to Cobra
Rest
Baby Cobra to Locust to Cobra
Rest

Roll onto Backs
Knees to Chest

Bridge Pose x 2
Cosmic Rest Pose

Easy Spinal Twist to Both Sides

Savasana

Soft Vinaysa, Saturday 9am

The Heat was not on when we arrived, so it was chilly in the studio. This means that we start with a "warm up". On the way, I had been imagining us sitting, breathing and playing with the mantra, so hum. Must have been a fantasy

18 Peeps
Regulars

Malasana
Uttanasana Wide Legged and Leaning
Malasana
Cow Negotiation
Uttanasana
Roll up to Standing

3 Part Tibetan Inhale Breath with Loud HA!
A bunch of Times.

Uddiyana Bandha Play x 5

Arm Prana Opening
Heart Prana Opening
Heart Pounding Prana Exercise
Heart Arm Extension Exercise
Palm Prana Awareness

Tadasana
Ujayyi Pranayama
LAM

Sequence 1
Sun to Lunge
Dog
Lunge Other Side
Uttanasana
Complete Sun to Standing

Repeat Sequence 1 Other Side

Tadasana

VAM
Sequence 2
Sun to Lunge
Hammock Pose
Warrior 2 Dance
Warrior 2
Lunge
3 Legged Dog
Dog

Repeat Sequence 2 Other Side

Dipping Vinyasa
Cobra Locust Cobra Vinyasa
Rocket Cat
Plank
Dog

Uttanasana
Malasana Variation
Uttanasna
Roll up to Standing
Tadasana

Palm Prana Awareness with Slinky Method

YAM
Repeat Sequence 2

Dipping Vinyasa
Cobra Locust Cobra Vinyasa
Rocket Cat
Plank
Dog

Repeat Sequence 2 Other Side

Dipping Vinaysa with Chaturanga Option
Cobra Locust Cobra Vinaysa
Rocket Cat
Plank
Dog

Uttanasana
Roll up to Standing

Tadasana
OM
OM

Set up with 2 brick at front of mat and a blanket at front of mat.

Malasana
Transition to a Seat
Baby Lift Off 1
Sukhasana Forward Fold
Baby Lift Off 2
Sukhasana Forward Fold Other Side
Lift Off without the Bricks
Sukahsana Forward Fold
Lift Off with the Bricks
Sukhasana Forward Fold

Lifted Dandasana with Bricks
Using Bricks and Blanket, Slide Between Purvotanasana and Lifted Dandasana

Paschimotanasana

Navasana Play

Rest on Backs
Knees to Chest

Windshield Wiper
Bridge Pose
Rest
Bridge or Wheel
Rest
Cosmic Rest Pose

Savasana

Sit

Sweet Vinyasa Yoga, Wenesday 8:30am, Ojai, Calif.

19 Peeps
Regulars

Another Bright beautiful day in Ojai. Continued to play with the opening of the nadis, the tuning of the chakras and the introduction to more strength play with chaturanga and lifting self from earth.

Opening
Marma Points of inner leg line both sides.
Revolving Side Angle Pose Both Sides
Baddha Konasana Yin Style
Chest Press Baddha Konasana

Malasana
Cowboy Negotiation
Wide Leg Uttanasana
Roll up to Standing

Arm Prana Awakening
Chest Prana Pounding
Heart Hand Prana Extension Play

Tadasana
Ujayyi Pranayama

LAM
Sequence 1
Sun to Lunge
Dog
Lunge Other Side
Uttanasana
Complete Sun to Standing

Repeat Sequence 1

VAM
Sequence 2
Sun to Lunge
Hammock
Star Pose
Warrior 2 Dance
Warrior 2
3 Legged Dog
Dog

Repeat Sequence 2 Other Side

Dip Vinyasa
Plank
Girly Pushup Position
5 Rounds of Dips
Hover in Last One
Release to Baby Cobra
Locust
Cobra
Windshield Wiper
Rocket Cat
Plank
Dog

Step Forward Uttanasana
Roll up to standing

Tadasana
Palm Prana Awareness with Slinky Technique
YAM

Repeat Sequence 2

Dip or Chaturanga Vinyasa
Plank
Dip or Chaturanga x 5
Baby Cobra
Locust
Cobra
Windshield Wiper
Rocket Cat
Plank
Dog

Repeat Sequence 2 Other Side

Dip or Chaturanga Vinyasa

Step Forward Uttanasnaa
Roll up to Standing

Tadasana
(attention to feeling the flow through us)
OM
OM

Malasana

Play with Lifting Selves off Floor

Play with Bricks and a Blanket to Slide Legs forward and Back as stay Lifted off Earth

Paschimottanasna

Navasana Play

Rest

Bridge Pose x 2

Cosmic Rest Pose

Savasana

Monday 1:1. Female Athlete, 40s. Smoker.

New Client Today.
5 Privates purchased by a pal.
Athletic woman in 40s. Tennis Player.
Has done some yoga, but not much.
The friend is hoping that private sessions will create the aha.

My priority was to slowly allow her to connect to her own body and breath and get on the same page with our language.

Opening
Impressing the Heart with Shoulder Opening and an emphasis on the Breath
Windshield Wipers
Tailbone Awareness
Eye of the Needle Hip Opening
Hamstring Stretching with a Strap and Hip Rotation Awareness

Roll up to Sitting
Transition onto all Fours
Easy Side Plank Side Stretch Both Sides
Childs Pose

Sitting Vajrasana on 2 Blocks
Shoulder Rotation Awareness
1950's Bust Enhancer Exercise
Shoulder Rotation with Arm Extension

Even Cowgirls get the Blues (formally known as Hitchhiking Dolphin) x 2 with Childs Pose

Application of Shoulder Work to
Plank
Down Dog
Childs pose
(2 Rounds)

Uttanasana (Standing Forward Fold)
Roll up to Standing

Tadasana
Ujjayi Pranayama
5 rounds of 1/4 Salutes
3 Rounds of 1/2 Salutes
2 Rounds of Simple Lunge Salutes, eventually dropping knee and raising arms overhead

Childs Pose
Transition onto Back

2 Rounds Bridge Pose
Knees to Chest

Easy Spinal Twist
Savasana

Sweet Vinyasa, Monday 8:30

10 Peeps
All Regulars

The kids are one break, so no moms in class. Mostly men. It become Mula Bandha Monday!

Opening
Constructive Rest Pose with Blanket and Strap
Pelvic Floor Exploration
Eye of the Needle Hip Rotation

Roll up to Sitting
Marma Points on Inside Leg Channels
Revolving Head to Knee Pose
Yin Style Baddha Konasana

Malasana
Wide Leg Uttanasana
Roll up to Standing

Tadasana
Partner Mula Bandha Finger Mudra Experiment

Tadasana
Ujayyi Pranayama
LAM

Sequence 1
Sun to Lunge
Dog
Lunge Other Side
Uttanasana
Complete the Sun to Standing

Repeat Sequence 1 Other Side

Sequence 2
YAM
Sun to Lunge
Hammock
Leg Lines
Warrior 2 Dance
Warrior 2
3 Legged Dog
Dog

Repeat Sequence 2 Other Side

Plank
Dip Pushups, 5 Rounds
Baby Cobra to Locust to Cobra
Windshield Wiper
Rocket Cat
Plank
Dog

Uttanasana
Roll up to Standing

Palm Prana Awareness with Slinky Method

Tadasana
YAM
repeat Sequence 2 with attention to ability to gather and offer life force, prana

Dog
plank
Chaturanga or Dips, 5 Rounds
Baby Cobra to Locust to Cobra
Rocket Cat
Plank
Dog

Uttanasna
Roll up to Standing
Tadasana

Transition to a Seat, with 2 blocks on either side

The rumor is that mastery of the mula bandha is levitation.
So We played with lifting ourselves off the ground, with and without blocks in stages
Folding Sukhasana in between

With blanket, we played with slides.

Transition onto Backs
2 Rounds of Bridge Pose as Counter

Cosmic Rest Pose

Savasana

Stiff White Guy Yoga, Sunday 10:00am

15 peeps
Regulars

We worked with mulabandha and hips. Focus similar to Saturday's class with an emphasis on tuning to the flow of Prana. After the last Warrior 2, it was 11:18, so class ended quickly.

Opening
Constructive Rest Pose with Blanket and Strap
Mulabandha Awareness
Eye of the Needle and Hip rotation
Hamstring Stretching with Hip Rotation

Transition to Sitting
Marma Points/Nadi Awareness in legs
Rolving Head to Knee Pose
Yin Baddha Konasana

Malasana
Wide Leg Leaning Uttanasana
Roll up to Standing

Tadasana

Hand Mudra Mulabandha Partner Exercise

Tadasana
Ujayyi Prananyama
LAM

3 Rounds of Progressive Lunge Salutes

Tadasana
Palm Prana Awareness (Slinky Method)

Moving towards Warrior 2 in 3 Stages

Stage 1
Wide Leg Stance with Gross Obvious Attention to Leg Lines and Breath
Hammock Pose
Tadasana

Stage 2
Warrior 2 Dance Both Sides
Hammock Pose
Tadasana

Stage 3
Warrior 2 Dance
Warrior 2
Repeat Other Side
Hammock Pose
Squat
Transition to Floor

Knees to Chest
Bridge Pose x 2

Cosmic Rest Pose
Savasana

Stiff White Guys Saturday @ 10:45am

It was another beautiful winter day in Ojai. Warm and clear.

11 Peeps. Almost all men in their late 60s, almost or over 70.

Theme: Mulabandha and Hips.

Began Supine in Bound Constructive Rest pose.
Remove blanket and strap and remain on Back.

Deliberate awareness to mula bandha with attention to engaging the perineum.
The action we used was to draw the sit bones, tailbone and pubis towards each other.

Eye of the Needle Play with emphasis on understanding the rotation of the hips.
Hamstring Stretching with a Strap and Hip Rotation

Transition to standing

Easy Wide Leg Uttanasana with Knee Bending and Leaning
Squat
Uttananasa
Roll up to Standing

Partner Exercise using Chin Mudra to Experience the strength of mula bandha
Some lecture on Prana and the roll of Mula Bandha
Everyone got the demo which was awesome.

Tadasana
Ujayyi Pranayama
YAM
3 Rounds Simple Lunge Salutes

Moving towards Warrior 2

Round 1
Legs Wide in Prasarita Padottanasana Stance
Activation of Leg Lines with Breath and Gross Muscular Effort
Hammock Pose with 2 Bricks
Tadasana

Round 2
Repeat Round 1 But add the Arms in the Wide Stance and begin to find the lines with just the breath, not the muscular effort

Round 3
Wide Stance in Prep for Warrior 2
Warrior 2 Dance 5 Rounds
Repeat to Other Side
Hammock Pose
Squat
Uttanasana
Roll up to Standing
Tadasana

Transition to Earth
Knees to Chest

2 Rounds Bridge Pose
Easy Spinal Twisting

Savasana

Soft Vinyasa Saturday 9am

It was a kooky discombobulated morning. But I was graced with not getting triggered at all the "offness". I arrived to class 30 seconds before 9am. There were 5 or 6 new peeps. I learned from my teacher to "drag out the beginning" in situations like this. It seemed to work.

Emphasis on tuning towards the subtle energy. The talk is moving towards understanding the importance of continual internal housecleaning.

18 peeps

Opening
Leg Channel Awakening with Marma Points
Forward Fold over Front Leg (Seated Pigeon? This needs a name)
Revolving Side Angle to both Sides
Baddha Konasana Yin Style
Chest Press BK

Malasana
Cowboy Negotiation
Wide Leg Leaning Uttanasana
Roll up to Standing

Uddiyanaa Bandha Play
Arm Prana
Chest Pounding Prana Activation
Heart Hand Prana Extension

Tadasana
Ujayyi Pranayama

LAM
Sequence 1
Sun to
Simple Lunge
Dog
Simple Lunge Other Side
Complete the Sun to Standing

Repeat Sequence 1 Other Side

Tadasana
VAM

Sequence 2
Sun to Lunge
Hammock
Side Angle Pose Blueprint
Triangle
Side Triangle
Side Angle Pose
Lunge
3 Legged dog
Dog

Repeat Sequence 2 Other Side

Plank
Childs Pose
Vajrasana
Shoulder Alignment Play (Chaturanga Prep)

Dipping Vinyasa
5 Rounds of Dips
Baby Cobra to Locust to Cobra
Windshield Wiper
Rocket Cat
Childs Pose
Plank
Dog

Uttanasana
Roll up to Standing

Tadasana
YAM

Sequence 3
Sun to Lunge
Hammock
Prasarita Padottanasana A
Towards Sirsasana 2 Prep
Deep Hip Lunge
3 Legged Dog
Dog

Repeat Dipping Vinyasa

Repeat Sequence 3 Other Side
with Demo and a little more room to play
only about 5 "takers"
Deep Hip Opener
3 Legged Dog
Dog

Plank
Chaturanga Vinyasa
Baby Cobra to Locust to Cobra
Rest

(in the class on wed, this is where we sat and chanted OM and OM for the ajna and crown chakras. wish i had remembered that and we had the time...)

Roll onto Backs
Knees to Chest
Hamstring Abdominal Sequence

Eagle Wrapped Spinal Twisting

Savasana

Sweet Vinyasa 8:30am Wednesday

18 Peeps

1 Drop in

Did Prep Work towards lifting up into Sirasana 2 from Prasarita Padottanasana A.  A few peeps tired it but I did not workshop it.  Major theme was around the moving of the subtleprana and the use of Chakras, Marma Points and Nadis.  Feels like a new direction. Fun.

Opening

Seated 

Marma Points Leg Lines

Obtuse Angle Forward Fold

Repeat Other Side

Slow and Groovy Revolving Head to Knee

Yin Style Baddha Konasana

Squat

Cowboy Negotiation

Wide Leg Leaning Uttanasana

Roll up to Standing

Tadasana

Palm Prana Awareness

Ujayyi Pranayama

LAM

2 Rounds of Simple Lunge Sequence

Sun to Lunge (w/o knee on floor) to Dog to Lunge other Side to Uttanasna and Completion of Sun

(Purpose: to establish the leg lines and attention to accessing them)

Sequence 1

Sun to Lunge to Hammock Pose

(emphasis on LEG LINES, from Gross to Subtle)

Low Slinky Lunge

Hamstring Stretch

Lunge

Dog

Repeat Sequence 1 Other Side

Plank

Easy Side Plank with Knee on Earth

Childs Pose

Vajrasana

Chatarunga Arm Dial In from Kneeling

3 Rounds of Dips

Hover

Low Cobra

Locust

Cobra

Rest

Rocket Cat

Plank

Dog

Uttanasana

Roll up to Standing

Tadasana

YAM

Sequence 2

Sun to Lunge

Hammock

Prasarita Padottanasana A

Sirsasana 2 Prep

Side Angle Pose

Triangle

Side Triangle

Side Angle Pose

Lunge

3 Legged Dog

Repeat Sequence 2 Other Side with Option to Go up into Sirsasana 2

Plank

Side Plank Both Sides

Dog

Plank

Chatarunga

Low cobra

Locust

Cobra

Rest

Childs Pose

Vajrasana

OM

OM

Marichyasana A with emphasis on staying in the central channel

Roll onto Backs Knees to Chest

Happy Baby

Savasana

Sweet Vinyasa 8:30am Monday

15 peeps

Regulars

Studio was so cold, so we started quickly to warm up.  The theme ended up being hips and I threw out astavakrasana for fun.  It was a leap for most.  But that is what I got guided to do and went with it.  The talking points all came at the end.  The theme ended up being that it is the effort that matters.  The heat of moving in a new direction is tapas and the necessary fire for transformation.  

Malasana

Wide Leaning Uttanasana

Malasana

Uttanasana

Tibetan 3 Part Breath

Arm Prana Stimulation

Heart Prana Stimulation

Heart Hand Extension Play

Palm Prana Awareness

Ujjayi Pranayama

Tadasana

YAM

Sequence 1

Sun to 

Lunge

Dog

Lunge on other side

Uttanasana

Complete Sun to Standing

Tadasana

Sequence 2

Sun to Lunge

Hammock

Low Lunge

Hamstring Stretch

Dog

Repeat Sequence 2 Other Side from Dog

Dog

Plank

On all Fours

Easy Side Plank both Sides

Childs Pose

Plank

Dog

Uttanasana

Malasana

Mouse Pose

Malasana

Uttanasana

Complete Sun to Standing

Tadasana

YAM

Sequence 3

Sun to Lunge

Hammock

Side Angle Blueprint

Triangle

Side Triangle

Side Angle Pose

Deep Hip Lunge

3 Legged Dog

Dog

Repeat Other Side from Dog

Plank

Side Plank Both Sides

Dog

Plank

Sphinx

Windshield Wiper

Rocket Cat

Childs

Plank

Dog

Uttanasana

Malasana

Bakasana

Roll onto Backs

Happy Baby

Supine Baddha Konasana with Toes towards 3rd Eye

Happy Baby

Hip Sequence

Eye of the Needle Play

1/2 Happy Baby

Rock the Baby

Half Happy Baby

Extended Hand to Big Toe Pose Variation with Resistance

Abdominal 

Rest and Soak

Repeat Hip Sequence Other Side

Rest

Roll up to Sitting

Seated Hip Sequence

Long Distance Telephone Call Prep

Long Distance Telephone Call

Rest

Repeat Other Side

Open Chested Baddha Konasana Counter Pose

Long Distance Telephone Call to Leg Over Shoulder and Extension

Repeat Other Side

Purvotanasana Counter Pose

Astavakrasana prep both sides

Astavakrasana

Transition onto Backs

Windshield Wiper

Bridge Pose x 2 or optional Wheel

Rest 

Eagle Spinal Twisting to Both Sides

Savasana

Stiff White Guys Yoga, Sunday 10am

22 Peeps

6 Drop Ins

Crowded class with a lot of peeps I was just meeting and several peeps who had never done yoga.

So, it was a slow and easy class, but we did some partner work which was new and fun.

Opening

Impressing the heart with Shoulder Work

Windshield Wiper

Tailbone Awareness

Shimmy

Knees to Chest

Supine Tadasana

Transition to Sitting

Sukhasana

Easy Loose Sidebending

Side Bending Both Sides

Forward Fold Both Sides

Dangling Rocking Uttanasana

Malasana

Uttanasana

Roll up to Standing

Tadasana

Palm Prana Ping Pong

Ujayyi Pranayama

YAM

3 Rounds Lunge Salutes Progressively more difficult

with Tadasana in between and some shoulder opening

Childs Pose

Even Cowgirls Get the Blues Asana

Partner Assistance to feel the Levitor Scapulae releasing

Plank to Down Dog x 2 with attention to keeping shoulders aligned and neck soft

Locust x 3

Roll over

Bridge Pose x 3

Eye of the Needle Both Sides

Spinal Twist

Savasana

Stiff White Guys Yoga, Saturday 10:45am

11 Peeps

1 Drop In

Opening

Legs up the Wall

Eye of the Needle Both Sides

Legs Wide

Transition to sitting

Strap and Block Work to Establish Leg Lines

Uttanasana at Wall

Roll up to Standing

Bound Tadasana with Shoulder Work and Forward Fold

Tadasana

Ujayyi Pranayama

Five 1/4 Salutation

3 Rounds Lunge Salutes progressively more difficult

Childs Pose

Virasana on 2 Blocks

Shoulder Work

Even Cowgirls Get the Blues Asana (formally Hitchhiking Dolphin)

Partner Work with Shoulder

Down Dog Play x 2

Childs Pose

Supported Bridge Pose

Supported Viparitta Karani

Supported Supine Baddha Konasana

Savasana

Soft Vinyasa Saturday 9am

18 Peeps

All regulars.

Relaxed and chill class.

Theme on touching yourself with your awareness and attention.

I never really knee where we were going.  There was a flood of ideas, but just followed the stream at each moment. 

Jess was massaging the top of her hip, so we worked on hips.  Not sure that we really were ever to address the spot that was bothering her, but we tried.

Sit in 1/2 pigeon.

Pressure Point up and down the inside sen channel closest to the shin bone.

Fold over the leg.

Roll up and repeat other side.

Revolving head to knee both sides.  Casual and slow.

Yin style baddha konasana.

Squat

Cowboy Negotiation Pose

Wide Leg Uttanasana

Roll up to Standing

Tadasana

Palm Prana Ping Pong

Ujayyi Pranayama

YAM

Standing Sequence

Sun to Twisting Lunge

Hammock Pose

Warrior 2 Dance 

Warrior 2

Low Slung Lunge

Triang Mukhaikapada Paschimottanasana

Lunge

Dog

Locust Cobra Vinaysa

Childs Pose

Plank

Dog

Uttanasana

Roll up to Standing

Tadasana

YAM

Repeat Standing Sequence

Locust Cobra Vinyasa

Childs Pose

Round One of 1/2 Virasana variation Both Sides

Dog Pose

Round Two of 1/2 Virasana variation Both Sides

Dog Pose

Locust Cobra Vinyasa

Childs Pose

Camel Pose from Earth x 2

Childs Pose

Uttanasnaa

Squat

Transition onto Backs

Knees to Chest

Abdominal Hamstring Stretching

Eagle Variation Spinal Twisting

Savasana

Help Of Ojai Yoga Class, Level 2 Thursday 11am

Wow!  I had so much fun today in this class.  As I came up to the studio, Winifred and her peeps were pouring out so full of love and joy and sweetness.  So the studio was baked and ready.

This is my first Level 2 Seniors class.  12 peeps.  Alana taught last week, and I was sick.  Tucker has been teaching this class for almost 2 years.  This Session we switched and she took over the Level 1 Class.

Many of the participants have been practicing yoga for a long time.  So there is a combination of wisdom, consciousness and understanding of the temporary nature of life.  Such a gift to be present with this.  A longing for something more.

We did partner work!  I have never done this with the seniors and it was SO MUCH FUN!  The room was joyous.

Opening

Impressing the Heart with Shoulder Opening

Windshield Wipers

Tailbone Awareness

Pelvis Rocking

The Shimmy

Hamstring Stretching @ the Wall with Strap

Utthita Tadasana

Transition to Virasana on 2 Blocks

Shoulder Rotation Awareness

1950s Bust Enhancer

"Even Cow Girls Get the Blues" x 2

With Partners

Again Solo

Plank to Down Dog x 2

Uttanasana

Roll up to Standing

Tadasana

Ujayyi Pranayama

YAM

2 Rounds Lunge Salutes

Childs Pose

Bridge Pose x 2

Knees to Chest

Savasana

Sweet Vinyasa, Wenesday 8:30am

November 4

18 Peeps or so.

I arrived at class sick. Feeling queasy. I had no idea I was on the verge of the stomach flu. I held it together kind of but when we got to the peak pose, Peacock, I could not put my elbows in my belly. I had to have a student demo cuz I was afraid I might Ralph. After class, I did.

Soft Vinyasa Saturday 9am

November 7

18 Peeps or so.

We did a lot of partner work and moved towards Handstand.
Fun class.
No standing poses.

Stiff White Guys Saturday @ 10:45am

November 7

This was a super slow and easy class.

We did some easy shoulder opening, lunge salutes and moved towards tree pose.
Ended with Bridge pose and an easy spinal twist.

Stiff White Guys, Sunday 10am

November 8

We slowly made our way towards headstand with 3 bricks at the wall.
A lot of slow deliberate attention to the shoulders and actions.
This was a revolutionary SWG cuz we did Partner Work in "Even Cowgirls get the Blues".

I am not sure we have ever done partner work in SWG, so that was fun.
But not so sure it works on camera for the at home viewers.

Sweet Vinyasa, Monday 8:30

November 9, 2009

18 Peeps or so
We used a similar alignment of the shoulders towards chaturanga and sirsasana 2. Theme continued to be allowing for the space to listen to the instructions in our hearts.

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

Easy Side Plank
Childs Pose
"Even Cowgirls Get the Blues" (formally known as "Hitchhiking Dolphin)
Childs Pose
Plank
Dog

Lunge Sequence 1
Lunge Sequence 2

Sphinx Vinyasa
Rocket Cat
Childs Pose
Plank
Dog

Uttanasana
Roll up to Standing

Tadasana
Utthita Tadasana and Shoulder Opening and Standing chaturanga and Plank Play

YAM

Sequence 1
Sun to Twisting Lunge
Hammock
Warrior 2 Dance
Dog

Plank
"Girly PushUps"

Low Cobra to Locust Vinaysa
Rocket Cat
Childs Pose
Plank
Dog

Repeat Sequence 1 Other Side

Dog
Plank
Girly Pushups
Low Cobra to Locust Vinyasa
Rocket Cat
Childs Pose
Plank
Dog

Uttanasana
Roll up to Standing

Tadasana
YAM

Sequence 2
Sun to Twisting Lunge
Hammock
Reverse Triangle to Peaceful Warrior to Warrior 2
3 Legged Dog
Dog

Plank
chaturanga
Locust
Rocket Cat
Childs Pose

Repeat Sequence 2 Other Side

Plank
chaturanga
Locust
Rocket Cat
Childs Pose

Sirsasana 2 Play in Stages

Windshield Wiper
Bridge Pose x 2

Eye of the Needle to Eagle Twist
Knees to Chest

Savasana