Sweet Vinyasa, Monday 8:30

15 Peeps
1 Drop In

There was not really a dharma talk on my tongue this morning. I shared again About the Doug keller piece on Facebook and the importance of our work being collaborative.

We moved towards headstand by geeking out on the shoulders throughout the sequence.

Opening
Sukhasana
Easy Wimpy Side Bending
Easy Wimpy Twisting
Forward Folding

Uttanasana
Malasana
Uttanasana
Roll up to Standing

Shoulder Rotation Awareness
The Lebowski
Utthita Tadasana
Interlaced Finger Stretch Overhead
Roll up to Standing

Tadasana
2 Rounds Lunge Salutes with Shoulder Opening in the Lunges

Standing Sequence
YAM
Sun to Lunge
Hammock
Horse with Eagle Arms
Warrior 2 Dance
Crescent Moon with External Rotation
Hamstring Play
3 Legged Dog

Locust Vinyasa
Childs

Slow and Deliberate attention to the shoulders while on All Fours
(i was still wondering about going into handstand here, so prepped for it just in case)
Plank
Dog
Uttanasana
Roll up to Standing
Tadasana
YAM

Repeat Standing Sequence Other Side

Locust Vinyasa
Childs Pose

Vajrasana
Shoulder Prep (cool technique that heather tiddens taught me many moons ago)
Headstand Prep Pose
Headstand with feet on Wall
Headstand Option

Childs Pose
Transition to Backs

Bridge x 2
Option to Play with Wheel or Move Towards Viparitta Karni

Supine abdominal hamstring Stretching
Eagle Twisting Sequence
knees to chest

Constructive Rest pose

Savasana

Stiff White Guys Yoga, Sunday 10am

11 Peeps

Mostly Athletic Men in their 50s today.

I am still obsessed with the Shoulder Joint and getting understanding since reading Doug Keller's shoulder article. So we focused on that.

Opening
Impressing the Heart
Windshield Wiper
Eye of the Needle Side Liner Play

Roll up to Sitting

Sukhasana Foreword Fold with Hip Rotation Understanding
Side Bending

Uttanasana
Roll up to Standing

Shoulder Rotation Awareness
The Lebowski
Strap Work
Utthita Tadasana with Shoulder Understanding

Transition to Wall
Splat
Right Angle Pose
Lunge
Right Angle Pose
Lunge
Right Angle Pose
Uttanasna
Roll up to Standing

Demo of Right Angle Pose and Shoulders
Wall Dog x 2 with Childs Pose

turn to face middle of room

Dog Sequence
All Fours
Plank
Dog
Belly
Sphinx
Rocket Cat
Childs Pose
(Repeat Dog Sequence)

Headstand Prep into Middle of Room
Headstand with 3 Blocks at Wall x 2
Rest Childs Pose

Bridge Pose x 2
Supine Hamstring Stretching using Strap and Wall

Savasana

Sit

Stiff White Guys Yoga, Saturday 10:45am

11 Peeps

Quite a few old timers today, so that is fun.

Opening
Impressing the Heart
Windshield Wiper
Latest Eye of the Needle Opener
Hip Rotation Awareness

Sukhasana with Tailbone and Hip Understanding
Foreword Fold Both Sides
(this is hard for a lot of the guys. but if they don't taste it here, where else are the gonna?)

Uttanasana
Roll up to Standing

Rotation of Shoulder Understanding with Attention to the Shoulderblades
The Lebowski Shoulder Opener
Interlaced Hand Side to Side opener Behind the Back
Uttanasana
Roll up to Standing

Transition to Wall
Splat
Right Angle Pose
Wall Lunge
Right Angle Pose
Wall Lunge
Right Angle Pose
Uttanasana
Roll up to Standing

Demo of Shoulders in Right Angle and Down Dog

Wall Dog x 2 (with Childs Pose as Rest)

Plank
Dog
Plank
Childs

Plank
Dog
Plank
Lower to Floor and Rest

Sphinx Pose x 2
Locust x 2
Roll over onto Backs

Hamstring Stretching Using the Wall as a Prop

Savasana

Soft Vinaysa, Saturday 9am

15 Peeps
1 Drop In

It is super hot in Ojai right now.

I opened by sharing this great discussion that went down on Facebook from Doug Keller about the anatomy of the shoulder.

Doug made the most beautiful points about the continual learning process of a teacher:
"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"

We, as teachers will sometimes pass on instruction that we are not attentively working through our own bodies. And instead of learning from the beings in front of us, we treat them as props. I recommend reading the discussion and reading Doug's shoulder article.

Opening
Impressing the Heart
Windshield Wiper
Latest Eye of the Needle Pattern

Sukhasana with Tailbone and Hip Rotation Awareness
Forward Fold
(both Sides)

Side Bending with External Hip Rotation Attention

Uttanasana
Roll up to Standing

Shoulder Awareness with Rotation
Utthita Tadasana
Uttanasana
Roll up to Standing

Block Technique to Ground Legs

Earthy Tadasana

Sequence 1
Tadasana
YAM
Lunge
Hammock
Horse
Squirt Pose
PP A
Warrior 2
Crescent Moon
Hamstring Play
Dog

Locust Vinyasa
Rocket Cat
Childs
Plank
Dog
Uttanasna
Roll up to Standing

Repeat Sequence 1 Other Side
HAM

Locust Vinyasa
Rocket Cat
Childs Pose

Headstand Prep Play
Headstand Play using Wall

Childs
Vajrasana

Transition to Backs

Eagle Twist Both Sides
Knees to Chest

Savasana

Sit

Practicing with Friends

I gathered with Alana and Winifred this afternoon to practice.

We sat together.
Then free formed.
(Schiffman's term for doing your own practice)

I ended up working supine and seated lotus variations.
Then playing with different methods of baby jumping into handstand.
Headstand with Leg variations and Lotus Play
Shoulder stand with a Chair like Patricia Sullivan taught me.
Waterfall Pose.

Sit Together.

Sweet Vinaysa, Monday 8:30am

I did not blog out August 17th.

Most likely a similar sequunce as August 19th. with the theme of finding the alignment from the inside.

Sweet Vinyasa Wednesday 8:30

10 peeps

We continued the theme of grounding down through the legs. We then translated this to grounding through the arms in handstand and headstand. It feels like a rough draft of a sequence. And yet the intimacy of the group and the ease of the sequence allowed for several breakthroughs. Felt fun and light.

Opening
Sukhasana
Easy Side Bending
Easy Twisting
Cross Legged Forward Fold
Neck Stretching

Transition to All Fours
Easy Side Plank
Childs Pose

All Fours
(focus on grounding)
Plank
Dog

Sequence 1
Lunge
Hammock
Low Lunge
Dog

Repeat Sequence 1 Other Side

Sequence 2
Crescent Moon
Hamstring Play with Tailbone Awareness
Dog

Repeat Sequence 2 Other Side

Uttanasana
Malasana
Uttanasana
Roll up to Standing

Tadasana

Step up on Block to Access Leg Lines and Strength

Tadasana and Rooting

Sequence 3
LAM
Sun to Lunge
Hammock
Horse
Warrior 2 Dance
3 Legged Dog
Dog

Uttanasana
Roll up to Standing

Tadasana

Repeat Sequence 3 other Side

Locust 1, 2 and 3
Childs Pose
Uttanasana
Roll up to Standing

Transition to a Wall
Splat
Right Angle
1/2 Handstand Play x 2

Handstand Play
Headstand

Rest

Transition to Backs
Windshield Wiper

Bridge Pose x 2 with abdominals
Legs to Face

Eagle Twisting
Knees to Chest

Constructive Rest Pose

Savasana

Sit

Sweet Vinyasa, Monday 8:30

I forgot to blog the sequence out on Monday.
10 Peeps or so.

We focused on opening the hips and grounding down through the legs.
We also opened the shoulders.
We used all of this to make our way towards Half Bound Lotus Forward Fold, Ardha Baddha Padma Paschimottanasana.

Stiff White Guys Yoga, Sunday 10am

13 Peeps
1 Drop In

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

Hamstring Stretching with a Strap
Sukhasana with Easy Wimpy Side Bending
Easy Twisting
Side Bend "for Real"
Seated Forward Fold with Hip Rotation Emphasis

Uttanasana
Roll up to Standing

Shoulder Rotation Awareness
Strap Work to Open Shoulders
Neck Stretching Sequence with Wise Guy

Tadasana
YAM
Lunge Salute 1
HAM
Lunge Salute 2
OM
Lunge Salute 3
HAM
Lunge Salute 4

Uttanasana
Malasana
Transition to Earth

Bridge Pose x 3 in Stages

Knees to Chest
Eagle Wrap Spinal Twist Both Ways
Knees to Chest

Savasana

Sit

Stiff White Guys Yoga, Saturday 10:45am

9 Peeps

1 Drop in

Supine

Windshield Wiper with Neck Movement

Eye of the Needle Sideliner Play

Eye of the Needle

Hamstring Opening with a Strap

Transition to Sitting

Sukhasana

Easy Wimpy Side Bending

Easy Wimpy Twisting

Side Bending "For Real"

Easy Forward Folding

Uttanasana

Roll up to Standing

Shoulder Opening with a Strap

Neck Opening and Stretching

"The Bobble Head"

Transition to a Wall

Right Angle Pose

Uttanasana

Transition to All Fours

Wall Dog x 2

3 Block Headstand Prep Play x 2

Headstand Prep x 2

Impressing the Heart with 2 Bricks

Savasana

Soft Vinaysa, Saturday, 9am

10 Peeps

It rained in Ojai today.  A little.  But it never rains in August.  Never.  So it felt like a special day. Usually when the class is more intimate, I will ask for requests.  "Hips" was the only one.  I was surprised with the class that I taught.  I focused on the themes of "God is in the details," the support and substance of the dark feminine and the importance of becoming whole.  I had a major dream last night which most likely lead to this talk.  I pulled from an Alan Watts presentation, "I have met God and She is Black."

We peaked at CowFace.  The asana instruction was geared towards grounding and allowing the earth to have us.

Opening

Supine

Windshield Wiper with Neck Movement

Eye of the Needle Side Play

Eye of the Needle

Happy Baby and Baddha Konasana Play

Hip Rotation Review

Sukahsana 

Easy Side Bending

Easy Twisting

Side Bending "for real"

Forward Folding with Emphasis on Hip Rotation

Uttanasna

Roll up to Standing

Shoulder opening with Strap

Moving towards Cow Face Arms

Tadasana

LAM

Sequence 1

Sun to Lunge

Crescent Moon

Dog

(on same side)

Warrior 1

3 Legged Dog 

Dog

Locust 1 Vinyasa

Repeat Sequence 1 Other side from Dog

Locust 2 Vinyasa

Uttanasna

Utkatasana

Tadasana

LAM

Sequence 2

Sun to Lunge

Warrior 1

Parsvottanasana

Warrior 3

Standing Splits

Pigeon

3 Legged Dog

Dog

Locust 3 Vinyasa

Repeat Sequence 2 Other Side from Dog

Locust 3 Vinaysa

Childs Pose

Half Lord of the Fishes

Cow Face

(Switch Legs and Repeat Other Side)

Favorite Forward Fold

Supine

Eagle Spinal Twist Sequence

Savasana

Wednesday 1:1

This is my regular couple.

We have been working together for about 6 months and today one of them floated up into headstand so easily and gracefully. She is totally delighted. And so am I.

We have only recently started using poses as markers. Our first sessions were so much more about mapping internally. Establishing the markers and sensitivity. So the poses seem to now come magically without much effort.

Very cool experiment.

Sweet Vinyasa, Wenesday 8:30am

12 peeps
2 Drop Ins

Continued to focus on finding the clarity of right alignment inside. The experience of choicelessness. Sutra 1.1, 1.12 and Krishnamurti's, "The Free Man has no Choice." Relaxed practice. Moved towards headstand.

Opening
Supine Windshield Wiper with attention to neck movement

Transition to Sitting
Sukhasana
Easy "Wimpy Side Bending" See Schiffmann Clip for Example.
Easy Gentle Twisting

Side Ways Foreword Fold
Side Bend
(Switch Legs and Repeat Other Side)

Neck Stretching

Uttanasana
Sqaut
Uttanasana
Roll up to Standing

Tadasana
Utthita Tadasana
Sequence 1
Sun to Lunge
Dog
Warrior 1
Dog

Locust 1 Vinyasa

Repeat Other Side From Dog

Locust 2 Vinyasa

Dog

Uttanasana
Malasana
Uttanasna
Utkatasana
Tadasana

Tadasana
Utthita Tadasana
Sequence 2
Sun to Warrior 1
Parsvottanasana
Warrior 3
Standing Splits
Pigeon
3 Legged Dog
Dog

Locust 3 Vinaysa

Repeat Sequence 2 from Dog

Locust 3 Vinyasa

Uttanasana
Utkatasana
Tadasana

Inverted Sirsasana 1

Transition to Dog
Transition to All Fours

Headstand Prep

Headstand Play
(5 minutes)

Childs Pose

Transition onto Backs

Bridge 1
Bridge 2 to Viparitta Karani
Casual Plow
Roll out to Supine
Uttana Padasana

Easy Spinal Twist
Knees to Chest

Savasana (we had 10 minutes! i have no idea where that time came from!)

Sit

Stiff White Guy Yoga, Sunday 10:00am

18 Peeps

I got to class late and so was still wiring up my mic as we started. Stayed with the recent neck and shoulder theme and moved to headstand preparation.

Opening
Windshield Wiper with neck awareness

Viniyoga arm and neck movement

Transition to Sitting
Easy "Wimpy" Side Bending
Easy Gentle Twisting

Forward Folding
Longer Hold Side Bends

Uttanasana
Roll up to Standing

Shoulder Shrugging
The Lebowski Arm Circles
Strap Work

Neck Stretching

1/2 Sun Salutations
3 Rounds of Lunge Salutes with Dog and Shoulder Stretching

Cow Face Arm Stretching

Transition to Dog
Childs Pose
1/2 Headstand Play

Transition to Backs
Bridge x 2

Eye of the Needle
Easy Spinal Twisting

Savasana

Stiff White Guys Saturday @ 10:45am

13 Peeps
2 Drop Ins

We focused on neck and shoulders and worked towards headstand preparation. A few talking points towards Sutra 1.1 and the point of the yoga techniques.

Supine
Windshield Wiper with neck attention
Viniyoga style arm raises and head turning

Transition to Sitting

Easy "Wimpy" rhythmic Side Bending
Easy rhythmic Twisting

Longer Side Bending Both Sides

Uttanasana
Roll up to Standing

Shoulder Opening
- The Lebowski Arm Circles
- Shrugs
- Shoulder Opening with a Strap Forward and Backward

WiseGuy Neck Opening

Neck Turning

Transition to a Wall

Splat
Right Angle
Lunge on both Sides
Right Angle
Uttanasana
Transition to All fours

Wall Dog to Childs x 2
Uttanasana
Roll up to Standing

Standing Sirsasana Position

Work at Wall with 3 Block Headstand Play
Work in Center of Room with Headstand Prep
(keeping head off the floor and opening the shoulders and developing strength)

childs pose

Transition to a seat
Easy Marichyasana C
Easy Rounded Paschimottanasana

Transition to Backs
Easy Bridge Pose with Block under sacrum
(Some peeps moved to supported viparitta karni)

Easy spinal Twist Both Sides

Savasana

Soft Vinyasa Saturday 9am

12 Peeps
1 Drop In

I am transitioning into a new container. The talking points seem to be around the yamas and the niyamas, external rules and internal guidance and how to discover choicelessness. WE talked about Right Alignment and the Bhagavad Gita. The sequence today was similar to Wednesday with neck and shoulder and hip work and the "peak pose" as cow face. This made me feel that a Hatha Yoga Pradipika Pose Workshop might be fun.

Opening
Sit

Yin Style Baddha Konasana
Easy "Wimpy" Rhythmic Side Bending
Easy Gentle Rhythmic Twisting

Longer Side Bend Both Sides
Neck Stretching Both Sides

Transition All Fours
Easy Side Plank Both Sides
Childs Pose
Plank
Dog

Crescent Moon Both Sides 2x

Locust 1 Vinaysa

Uttanasana
Roll up to Standing

Tadasana
YAM
Standing Sequence
Sun to Lunge
Warrior 1
Parsvottanasana
Warrior 3
Standing Splits
Pigeon
3 Legged Dog

Dog

Locust 2 Vinyasa

Uttanasana
Roll up to Standing
Tadasana
HAM

Repeat Standing Sequence Other Side

Locust 3 Vinyasa

Childs Pose

Vajrasana Shoulder Opening
(optional arch and Toe Torture)

Half Lord of the Fishes Pose
Cow Face
(Switch Legs and Repeat Both Other Side)

Slumpy Paschmiottanasana

Bridge Pose
Abdominal
Bridge to Viparita Karni
Casual Plow
Casual Karna Pidasana
Uttanana Padasana
Lying Spinal Twist Both Sides

Savasana

Sit

Wednesday 1:1

This is a usual couple that comes together.

Working with a couple is like working with three people.
The individuals and the entity that it is the sum of the two of them.

Today we worked the neck and shoulders, moving towards headstand. This was super fun cuz the slow deliberate attention to the upper body resulted in success in headstand from the first attempt.

Sweet Vinyasa Wednesday 8:30

12 Peeps
1 Drop In

We focused on the neck today. The sequencing was a little strange and the peak of the hip and shoulder work ended up being cow face pose. The dharma talk was on the endless choices of spiritual paths in Southern California but all we are hoping for is choicelessness. The sound of the earth's Hum comes from the Pacific Ocean crashing on the California Coast. So Hum.

Opening
Windshield Wiper with Neck Play
Extended Supine Mountain Pose

Roll up to Sukhasana
Foreword Fold and Side bending

Seated Neck Stretching

Transition to All Fours

Plank
Dog

Uttanasana
Roll up to Standing

Shoulder Rotation Play
Tadasana
HAM

Sequence 1
Sun to Lunge
Warrior 1
Dog
Warrior 1 Other Side
Dog

Sphinx Vinyasa
Plank
Sphinx with Neck Play
Windshield Wiper
Rocket Cat
Childs
Plank
Dog

Uttanasana
Roll up to Standing

Tadasana
HAM
Sequence 2
Sun to Lunge
Warrior 1
Parsvottanasana
Warrior 3
Standing Splits
Pigeon
3 Legged Dog
Dog

Cobra Vinyasa with Neck Work

Repeat Sequence 2 Other Side

Cobra Vinyasa with Neck Work

Childs Pose
Vajrasana
Shoulder Opening

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

Slumpy Forward Fold

Transition to Earth
Eagle Spinal Twist Both Sides

Savasana

Monday Client

We started in Savasana.

She noticed that her neck would not relax so we went from there.

Windsheild Wiper with coordinated and opposite neck Movement

Played with a Viniyoga style of movement taught to be by Leslie Bogart and Brian Dorfmann.
Raising arm over the head with breath
Adding the Coordination of the head turn
Changing the movement of the arm and the coordination of breath to continue to create the need to direct a lot of attention and awareness into the area

Windshield Wiper with Head movements

Supine Utthita Tadasana

Transition to Sitting

Sukhasana Foreward Fold Both Sides
Sukhasana Side Bending Both Sides

Sukhasana Side Bending with Head and Neck Turning Coordinated with Arm Movements

Seated Neck Stretches in Stages

Uttanasana
Roll up to Standing

Shoulder Opening with Simple Movements
Shoulder Opening with A Strap

Slowly Worked our way to Cow Face Arms with a Strap

Uttanasana
Malasana

Transition Back to Earth

Janu Sirsasana
Marichyasana 3 Variation
1/2 Box Forward Fold
(and other side)

Slow Connective Tissue Stretch Rounded Forward Fold

Heart Opener on 2 Bricks

Savasana

Sit

Sweet Vinyasa Yoga, Monday @ 8:30am

11 Peeps
2 Drop Ins

Just home from a 4 day personal retreat at the beach. I mostly swam, sat and did some yin yoga. So teaching a vinyasa class felt a little funny this morning. The talk came from an insight during my retreat. We are here to enjoy our life.

Sit.

Cross Legged Forward Folding and Side Bending

Transition All Fours

Easy Side Plank
Childs Pose
Plank
Dog

Sequence 1
Abdominal Curling to Lunge
Crescent Moon
Dog

Repeat Sequence 1 Other Side

Rolling Cobra Locust Vinyasa

Uttanasana
Roll up to Standing

Tadasana
Utthita Tadasana

Sequence 2
Sun to Lunge
Warrior 1
Pyramid
Warrior 3
Standing Split
Pigeon
3 Legged Dog
Revolved Dog
Dog

Rolling Cobra Locust Vinyasa

Repeat Sequence 2 Other Side

Uttanasana
Malasana
Bakasana
Malasana
Uttanasana

Roll up to Standing
Tadasana
Utthita Tadasana

Repeat Sequence 2 One Side
(But with deep hip lunge instead of pigeon)

Rolling Updog Vinyasa

Repeat Sequence 2 Other Side

Rolling Updog Vinaysa

Uttanasana
Malasana

Roll onto Backs
Happy Baby

Supine Casual One Legged Crow Pose Play

Transition up and over to Dog
One Legged Crow Pose Play Both Sides

Childs Pose

Transition onto Backs

Windshield Wiper
Bridge Stage 1
Abdominal Curl 1
Bridge Stage 2
Abdominal Curl 2
Bridge to Viparitta Karni
Casual Plow
Casual Karna Pidasana

Roll out

Uttana Padasana

Easy Spinal Twisting

Savasana

Help Of Ojai Class

18 Peeps

Thank goodness Alana assists.   Today we worked on internal alignment, using the breath to open, balance and prana awareness.

Supine over a Bolster

Supine on backs

Windshield Wiper with Holds

Rocking Eye of the Needle

Tailbone Awareness

Hamstring Stretching with a Strap

Supine Extended Mountain Pose

Slowly and in Stages Transition to Standing

Uttanasana

Roll up to Standing

Tadasana

Uthhita Tadasana

Stepping up on a Brick to Establish Standing Leg

Balance at Wall

Balance away from Wall

Tadasana

Prana Palm Ping Pong

Transition to Earth

Bridge Pose x 3

Cosmic Rest Pose

Savasana

Sweet Vinyasa 8:30am Wednesday

18 Peeps

1 Drop In

Eric let me know today that he hates this sequence we have been doing.  The opening in the hips is hard on his knee which makes balancing difficult afterward.  So, I guess this is the last time we do it.

So, similar as lately.  Internal cuing to balance.  Sutra 1.1, 1.2 and 1.12.

Opening

Supine

Windshield Wiper

Hamstring Stretching with a Strap

Rock up to Sitting

Easy Cross Legged Forward Fold and Side Bending

Transition onto All Fours

Easy Side Plank Both Sides

Childs Pose

Plank

Dog

Sequence 1

Crescent Moon 

Dog

Crescent Moon

Dog

Sequence 2

Lunge

Hammock

Crescent Moon

Dog

Repeat Sequence 2 Other Side

Plank

Locust

Childs Pose

Plank

Dog

Vashistasana 

Dog

Vashistasana 

Dog

Uttanasana

Roll up to Standing

Tadasana

Utthita Tadasana

Sequence 3

Sun to Lunge

Side Angle Blueprint

Triangle

Side Triangle

Side Angle Pose

Lunge

3 Legged Dog

Dog

Repeat Sequence 3 Other Side

Locust Vinaysa

Plank

Locust

Childs Pose

Plank

Dog

Uttanasna

Roll up to Standing

Tadasana

Uthitta Tadasana

Sequence 4

Sun to Side Angle Pose

Triangle Pose

Open Triangle

Wrapped Triangle

Wrapped Side Angle Pose

Deep Low Hip Opener

3 Legged Dog

Dog

Repeat Sequence 4 Other side

Locust Vinaysa

Vashistasana  B Modification (Tree Pose Version)

Both Sides

Dog

Uttanasana

Roll up to standing

Utthita Tadasana

Utthita Hasta Padangusthasana

Uttanasana

Malasaana

Pigeon both sides

Yin Style Baddha Konasana

Supine

Eagle Spinal Twist

Savasana

The Experience of Yoga is Grace

Today, my regular Monday client expressed that after our session on Friday she had felt a profound sense of peace and happiness like never before.

Then, as we all do, she wanted to identify the practices that we did that lead to it.  But the experience of Yoga is Grace.  The conditions are just the preparations with no guarantee of working.

But we did the exact same sequence, just in case.

Sweet Vinyasa 8:30am Monday

5 peeps

Funny weather today.  Almost east coasty, with cloud cover and humidity.  Similar sequence as lately, but adding in seated postures.  Emphasis on tuning from the inside.  Sutra 1.1 and 1.2 Talk.

Opening

Supine

Windshield Wiper

Eye of the Needle Drop Over

Hamstring Stretching with Strap

Transition to Sitting

Forward Fold and Side Bending

Uttanasana

Tadasana

Utthita Tadasana

Sequence 1

Sun to Lunge

Side Angle Blueprint

Triangle

Side Triangle

Side Angle Pose

3 Legged Dog

Dog

Repeat Sequence 1 Other Side

Uttanasana

Roll up to Standing

Tadasana

Utthita Tadasana

Sequence 2

Sun to Lunge

Side Angle Set Up

Triangle

Side Triangle

Prasaritta Padottanasana C

Hammock

Tadasana

Tree Pose

Prasaritta Padottanasana D

Low Hip Lunge

3 Legged Dog

Dog

Repeat Sequence 2 Other Side

Uttanasana

Roll up to Standing

Utthita Hasta Padangusthasana

Uttanasana

Malasana

Transition to Sitting

Urdhva Upavishta Konasana

Baddha Konasana

Ubhaya Padangusthasana

Paschimottanasana

Bridge Abdominal Sequence x3

Viparitta Karni

Country Plow

Uttana Padasana

Knees to Chest

Easy Spinal Twist

Knees to Chest

Savasana

Stiff White Guys Yoga, Sunday 10am

18 Peeps

Lots of Drop Ins

My pal showed up who has advanced arthritis in her hands and wrists so I cut out all weight bearing play today.   Similar sequence as lately with emphasis on internal alignment and balance.

Sutra 1.1 and 1.2.

Impressing the Heart

Lengthening the Spine

Hamstring Stretching with a Strap

Easy Cross Legged Forward Fold and Side Bending

Uttanasana

Roll up to Standing

Tadasana

Utthita Tadasana

Establishing Standing Leg with  a Brick

Balance at Wall Play

Balance into Center of Room Play x 2

Uttanasana

Malasana

Transition to Earth

Easy Bridge Abdominal Sequence x 3

Viparitta Karni with Blocks and Blankets

Supported Supine Baddha Konasana

Savasana

Stiff White Guys Yoga, Saturday 10:45am

11 Peeps

(Luna observed for Teacher Training)

This was a perfect class.  All the right anti-aging techniques.  Attention to the kyphotic curve of the spine,  upper body strength, lunges, balance and easy inversions.  The sequencing has been leading her for a while, but it came together just right today.

Impressing the Heart. (Supine over 2 Bricks)

Windshield Wiper.

Hamstring Stretching with a Strap.

Supine Extended Mountain Pose (Supta Utthita Tadasana)

Transition to All Fours

Easy Side Plank Both Sides

Childs Pose

Plank

Dog

Plank

Childs Pose

Plank

Dog

Easy Low Lunge

Dog

Easy Low Lunge

Dog

Crescent Moon

Dog

Crescent Moon

Dog

Childs Pose

Plank

Dog

Crescent Moon

Dog

Crescent Moon

Uttanasana

Roll up to Standing

Tadasana

Uthhita Tadasana

Establishment of Standing Leg on Brick

Easy Balance at Wall

Easy Balance in Middle of Room x 2

Uttanasna

Malasana

Transition to Earth

Windshield Wiper

Easy Bridge Pose x 2

Viparitta Karni with 2 bricks and Blanket

Supported Supine Baddha Konasana

Savasana

Soft Vinyasa Saturday 9am

22 Peeps

3 Drop ins

Similar sequence as lately but compressed to allow room for Vashitasana Play.  Sutra 1.1 and 1.2 as major talking points. Cultivation of Shraddha (Śrāddha) or faith.  Fun open group.  Again, left out the heating Vinyasas inbetween postures cuz of the Ojai heat. If you are practicing at home or teaching somewhere else, they could easily be put back in between seqeunces.

Opening

Supine

Windsheild Wiper

Tailbone Awareness

Shimmy

Hamstring Stretching with Strap

Supine Utthita Tadasana

Roll to Sitting

Easy Cross Legged Foreword Fold and Side Bending

Transition to All Fours

Easy Side Plank Play

Childs Pose

Plank

Dog

Sequence 1

Lunge

Hammock

Crescent Moon

Dog

Repeat Sequence 1 Other Side

Uttanasana

Roll up to Standing

Uthhita Tadasana

Standing Vashitasana Shape with arms extended

Hands to Heart

YAM

Sequence 2

Sun to Lunge

Side Angle Blueprint

Triangle

Side Triangle

Prasarita Padottanasana C

Tadasana

Tree Pose (to Standing Vashitasana Variation)

Triangle to Half Moon Pose

Standing Splits

Lunge

3 Legged Dog

Dog

Repeat Sequence 2 Other Side

Uttanasana

Roll up to Standing

Tadasana

Utthita Hasta Padangusthasana Play (Standing Vashitasaa Play)

Uttanasana

Tadasana

YAM

Sun to Dog

Vashitasana Both Sides

Childs

Option to do Tree Pose Vashitasana or Extended Hand to Big Toe Pose Vashitasana (B) 

Childs Pose

Transition to Supine

Bridge Pose x 2 with abdominals

Viparitta Karni

Plow

Karna Pidasana

Roll out Supine

Uttanana Padasana

Easy Spinal Twist

Savasana