Yin Yoga and Meditation, Wed 7pm

14 Peeps
4 Drop Ins

Emphasis on allowing the svadhisthana to open.  Emphasized this to help with sitting in meditation.  A little attention to Ajna in Spinal Twist to be able to reference it in meditation.

Butterfly, 5.5 minutes

Swan or Box, 5 minutes
Wideish Leg Seat, 2 minutes
Repeat Other Side
Wideish Leg Seat, 2 minutes

1/2 Shoelace, 3.5 minutes
Wideish Leg Seat, 1 minute
Repeat Other Side
Wideish Leg Seat, 1 minute

Yang Locust x 2 (1 minute)

Sphinx or Seal, 5 minutes

Rest

Roll onto Backs
Knees to Chest

Spinal Twist, 4 minutes
Rest, 2 minutes
Repeat Other Side
Rest, 2 minutes

Roll up to Sitting

Sit, 12 minutes

Option for Savasana, 8 minutes

Close

Sweet Vinyasa Yoga, Wednesday @ 8:30am

20 peeps

After Monday, doing the UD on the chairs, V mentioned that she felt ungrounded, so tried to address that today.  We are working and playing with UD the last couple of classes.  Breaking it down, approaching it different ways, and  trying to understand it.  I am having fun with this.


Opening
Feet @ Wall
Dandasana


Revolving Head to Knee Pose with extended Leg @ the Wall
Both Sides
Paschimottanasana with Feet @ Wall


Malasana
Uttanasana with back of heart @ Wall
Roll up to Standing


Tadasana
Shoulder Stretch @ Wall
Splat @ Wall
Uttanasana @ Wall


Transition to Front of Mat


Tadasana


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


Tadasana


Sequence 2
VAM
Sun to Lunge
Twisting Lunge
Dog
Lunge Other Side

Twisting Lunge
Uttanasana
Complete Sun to Standing


Tadasana
Swamp Monster and Hallelujah Arms

Standing Urdhva Dhanurasana Play
Interlaced Finger Shoulder Stretch with Foreword Fold
Roll up to Standing


Repeat Standing UD and Shoulder Stretch
From Forward Fold
(this decision did not allow for the RAM chant...)

Sequence 3
Lunge
Crescent Moon with UD Arms
3 Legged Dog with Hammie Stretch
Lunge Other Side

Crescent Moon with UD Arms
(forgot to instruct the 3 legged dog release)


Vinaysa 1
Plank
Sphinx
Rest with Windshield Wiper
Rocket Cat
Plank
Dog


Uttanasana
Roll up to Standing


Tadasana

RAM (decided to chant it here)

YAM
Sun to
Sequence 4
Lunge
Hammock Pose
Warrior 2 Dance
Warrior 2
3 Legged Dog
Dog


Vinaysa 2
Plank
Baby Cobra to Locust to Cobra
Rest
Rocket Cat

Plank
Dog


Repeat Sequence 4 Other Side


Repeat Vinyasa 2
Childs Pose


Uttanasana
Roll up to Standing


Hallelujah Arms @ Wall to establish the lift x 2
with Uttanasana in between and After


Thigh Torture @ Wall with Hallelujah Arms


UD with Partners, using ankles
2 x each and 1 more solo if still juice


Legs up the Wall
Eye of the Needle up the Wall


Choice of Keeping Legs up Wall

or 4 minutes of freeform unwinding

Savasana

Yin Yoga and Meditation, Monday 7pm

7 peeps

Attention to opening the svadhisthana and noticing the breath in the nostrils to set up these techniques for sitting at the end.  I noticed that I was firey in my delivery tonight.  Like I felt very srongly about the purpose of the teachings.  I think I even said something like, "you know you are on the right path, that your practice is working if you are given more and more complex situations to handle."

Swan or Box, 5.5 minutes
Sit with Legs Wide, 2 minutes
Repeat Swan other Side
Sit with Legs Wide, 2 minutes

1/2 Shoelace, 5 minutes
Sit with Legs Wide, 2 minutes
Repeat 1/2 Shoelace other side
Sit with Legs Wide, 2 minutes

Sphinx or Seal, 5 minutes
Rest

Roll onto Backs
KNees to chest

Eagle Spinal Twist, 6 minutes
Rest, 3 minutes
Repeat Other Side
Rest, 3 minutes

Roll up to Sitting
Sit for 15 minutes
the option to keep sitting or lie down savasana (with 8 minutes to go)
2 out of 7 lay down

Sweet Vinyasa Yoga, Monday @ 8:30am

20 peeps
3 Drop ins

Moved towards Urdhva Dhanurasana on Chairs.  We have never done this in class and I did not know we were gonna do that until we did.  Talking points on learning the skills required to follow your heart.  One of them is the willingness to try new things.

Opening
Sukhasana with Forward Fold and Side Bends

Transition onto All Fours
Easy Side Plank Both Sides
Childs Pose

Plank
Dog

Easy Lunge on Each Side

Vinyasa 1
Plank
Sphinx
Rest
Rocket Cat
Plank
Dog

Uttanasana
Roll up to Standing

Swamp Monster and Hallelujah Arm Action
Interlaced Finger Shoulder Stretch Over Head

Checking in the shoulder action of pressing up into Urdhva Dhanurasana from Standing
Interlaced Finger Shoulder Stretch Over Head

from forward fold, step back into:

Sequence 1
Lunge
Crescent Moon with UD Arms
3 Legged Dog with Hammie Stretch
Dog

Repeat Sequence 1 Other Side

Vinyasa 1
Plank
Baby Cobra to Locust to Cobra
Windshield Wiper
Rocket Cat
Plank
Dog

Uttanasana
Complete Sun to Standing

Tadasana

YAM
Sun to
Sequence 2
Lunge
Swamp Warrior
Hallelujah Warrior
Parsvottanasana
Warrior 3
Standing Splits
Lunge
3 Legged Dog

Vinyasa 3
Rounded Plank
Dog
Rounded Plank to Upward Facing Dog
Roll Back Down Dog

Repeat Sequence 2 Other Side

Repeat Vinyasa 3

Uttanasana
Malasana
Uttanasana
Roll up to Standing

Partner Work @ Wall to practice heart lift

Thigh Torture @ Wall

Partial Ustrasana @ Wall to practice heart lift

Bridge and UD on chairs with partners

Partner Assisted Malasana

Favorite Forward Fold

Transition onto backs

Eye of the needle to Eagle Spinal Twist
Both Sides

Happy baby

Savasana

Stiff White Guys Yoga, Sunday 10am

20 Peeps

Kind of off today.  I woke up disoriented.  I have been uncovering some old deep knots and it feels like i am untethered.  The focus was on grounding down through the legs to connect to the bouancy.  The talking points were at times too personal.  Focus on taking a leap.

Opening
Supine
Knees to Chest
Windsheild Wiper
Tailbone Awareness
Shimmy x 2

Hamstring Stretches with Feet Against Wall





Sukhasana with Easy Side Bending
Side Bending for Real

Transition to Uttanasana
Roll up to Standing

Tadasana

Arm Stretching @ Wall
Splat
Forward Fold @Wall

3 Rounds Easy Lunge Salutes leading towards Crescent Pose

Warrior 2 Dance Sequence

Little Tree
Tree

Uttanasana
Malasana
Transition to Earth

Bridge Pose x 2

Eye of the Needle Both Sides
and Easy SPinal Twist

Legs up the Wall as Savasana

Sit @ Wall

Stiff White Guys Yoga, Saturday 10:45am

15 Peeps

Focused on grounding through the Legs to get Light.

Opening
Supine
Knees to Chest
Windshield Wiper
Tailbone Awareness
Shimmy x 2

Hamstring Stretching with Feet Pressing Against Wall

Knees to Chest
Transition to Sitting

Dandasana with Feet Against Wall

Revolving Head to Knee Pose with Extended Foot Pressing against Wall
Marichyasana Variation
Repeat Other Side

Transition to Standing
Uttanasana with booty on wall

Roll up to Standing

Shoulder Stretching @ Wall
Splat Pose
Right Angle Pose
Uttanasana
Roll up to Standing

Tadasana
3 Rounds of Easy Lunge Salutes moving towards Crescent Moon

One Round of Easy Lunge Salute with Side Angle Blueprint

One Round of Easy Lunge Salutes with Side Angle Blueprint to Triangle

Tadasana
Little Tree Both Sides

Tree Both Sides

Uttanasana

Malasana

Transition to Earth
Bridge Pose x 2

Legs up the Wall

Seated Meditation with Back Against Wall

Soft Vinyasa Yoga, Saturday 9am

17 Peeps

Theme was around feeling the support to take the leap.  Building a reseve of trust and faith.  Played with grounding through the legs to establish apana, and then moved to partner assisted drop backs.

Opening
Dandasana with Feet Pressing into Wall and Brick between thighs.

Revolving Side Angle Pose with Extended Foot Against Wall
Marichyasana Variation
Repeat Other Side

Paschimotanasana against wall

Malasana

Uttanasana
Roll up to Standing

Around the Clock Shoulder Opener @ Wall, Both Sides
Splat
Uttanasana with booty on wall

Roll up

Tadasana

Sequence 1
LAM
Lunge
Pyramid Variation
Lunge
Dog

Lunge to Pyramid Other Side
Uttanasana
Complete Sun to Standing

Tadasasa

Sequence 2
VAM
Sun to Lunge
Twisting Lunge
Dog
Twisting Lunge Other Side
Uttanasana
Complete Sun to Standing

Hallelujah Arms to Standing Upward Bow Pose
Interlaced Finger Shoulder Stretch
Roll up to Standing
(Repeat)

Tadasana
RAM
Sun to
Sequence 3
Lunge
Crescent Moon with UD Arms
3 Legged Dog with Hammie Stretch
Dog

(i forgot to do the second side here...or i think i did...i did not remember till we were in sequence 4 and no one had said anything...so i put at end of flow, seemed to work out fine.)

Vinyasa 1
Plank
baby Cobra
Locust
Cobra
Rocket Cat
Plank
Dog

Step Forward Uttanasana
Roll up to Standing

Tadasana
YAM
Sun to
Sequence 4
Lunge
Hammock
Side Angle Blueprint
Triangle
Open Triangle
Wrapped Triangle
Wrapped Side Angle
Lunge
3 Legged Dog
Dog

Repeat Vinaysa 1

Repeat Sequence 4 Other Side

Vinyasa 2
Plank
Baby Cobra
Locust to Bow
Rest
Rocket Cat
Plank
Dog

Repeat Sequence 3 On Other Side

Repeat Vinaysa 2

Step Forward
Complete Sun to Standing

Partner Work @ Wall for backbend prep

3 Partner Drop Backs

Partner Squat Stretching

Forward Fold of Choice

Transition onto Backs
Eye of the Needle to Eagle Spinal Twist
Release and Repeat Other Side

Savasana

Yin Yoga and Meditation, Wednesday @ 7pm

6 Peeps

Sophisticated Group.  I gave way less instruction.  Not a lot of technique.

Cow Face or Box
Easy Side Stretching to Open
Hold 6 minutes
Rest with Legs Wide (attention to relaxing and allowing belly and sacrum to open)
Repeat Other Side

Sphinx or Seal, 5 minutes

Childs Pose

Lunge, 5 Minutes
Childs
Repeat Other Side
Childs

Saddle, 5 minutes
Rest on Backs
Snail or Caterpillar, 4 minutes
Rest on Backs

Spinal Twist, 4 minutes
Rest
Repeat Other Side

We were short on time today.  So option to sit or lie down savasana.

Sweet Vinaysa Yoga, Wednesday @ 8:30

13 Peeps

Veered way out there today.  Pulling from some of the experimental stuff we did in the teacher training, we busted out the chairs.  Class was not "good" but useful to practice some new things.  Theme was cultivating a sense of Wonder by trying new things.

Opening
Sitting on a block, virasana
Shoulder Stretching and Twisting and Wrapping Action

Even Cow Girls Get the Blues
Partner Work

Down Dog

Lunge on Both Sides

Vinyasa 1
Plank
Sphinx
Rocket Cat
Childs Pose
Plank
Dog


Uttanasana
Roll up to Standing

Tadasana
OM

Sequence 1
Sun to
Lunge
Twisting Lunge
Hammock
Warrior 2 Dance
Warrior 2
3 Legged Dog

Repeat Sequence 1 Other Side

Vinyasa 2
Plank
Baby Cobra
Locust
Cobra

Windshield Wiper
Rocket Cat
Childs Pose
Plank
Dog

Uttanasana
Roll up to Standing

Tadasana
OM

Sequence 4
Sun to
Lunge
Side Angle Blueprint
Triangle
Side Triangle
Side Angle Pose
3 Legged Dog
Dog

Repeat Vinyasa 2

Repeat Sequence 4 Other Side

Repeat Vinyasa 2

Uttanasana
Roll up to Standing

Standing Forearm Balance
Interlaced Finger Shoulder Stretch with Forward Bend

Get  a Chair
Shoulder Stretch on Chair with Block

Scorpian Play with Chair (this was so not the way to go)

Forearm Balance with Brick @ Wall

Dwi Viparitta Danadasana on the Chair

Waterfall for Savasana

Yin Yoga and Meditation, Monday 7pm

15 Peeps
1 Newbie

Almost equal men and women tonight.  Tuned towards the breath in the nostrils thru-out the practice.  Dedicated to MLK

Butterfly, 5 minutes
Sit, 1 minute

Swan, 5 minutes
Wide Leg Seat, 2 Minutes
Swan, 5 minutes
Wide Leg Seat, 2 Minutes

1/2 Frog Forward Fold, 4 minutes
Wide Leg Seat, 1/2 minute
Repeat Other Side

Locust x 2 (1 minute each)

Sphinx or Seal, 5 minutes
Rest

Roll onto Back
Easy Spinal Twist, 5 minute
Rest on Back
Repeat Other Side

Roll to a seat

15 minutes
Alternate Nostril breathing without hands, eventually releasing that technique

Optional Savasana

Sweet Vinyasa Yoga, Monday @ 8:30am

17 peeps
1 Drop In


Blogger no longer has spell check.  This is a bummer.


Shared some of the inspiration from this weekend together in the Jam Session.  AL assisted.  It is sweet to be teaching together.  Theme continued from Saturday's class of Following the Heart.  Honoring MLK by noticing that doing the hearts work is not easy.  And the more conscious we become the harder the work. 


Still chanting up the Chakras.  Peaked with Revolving Triangle.


Opening
Revolving Head to Knee Pose
Malasana


Uttanasnaa
Roll up to Standing


Uddiyana Bandha Play
Heart Prana Pounding
Heart Hand Extension


Tadasasa
Ujayyi Pranayama


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


Tadasana


Sequence 2
VAM
Sun to Lunge
Twisting Lunge
Dog
Lunge
Twisting Lunge
Uttanasana
Complete Sun to Standing


Tadasana
Utthita Tadasana
RAM
Sun to
Sequence 3
Lunge
Crescent Moon
3 Legged Dog with Hammie Stretch
Dog


Repeat Sequence 3 Other Side from Dog


Vinyasa 1
Plank
3 Rounds Dips
Baby Cobra to Locust to Cobra
Windshield Wiper
Rocket Cat
Childs Pose


Plank
Dog


Uttanasana
Roll up to Standing


Bow n Arrow Action Sequence


Tadasana
YAM
Sun to
Sequence 4
Lunge
Hammock
Pyramid
Revolving Triangle Pose
Lunge
Pigeon
3 Legged Dog
Dog


Repeat Vinyasa 1



Repeat Sequence 4


Side Plank with Bow n Arrow Arms Both Sides

Vinyasa 2
3 Rounds Chaturanga
Baby Cobra to Locust to Bow

Windshield Wiper


Roll onto Backs
Knees to Chest
Constructive Rest Pose
HAM silently inside


Bridge Pose
Rest
Wheel Stage 2
Rest
Wheel Stage 3
Rest


Eye of the Needle Variation
Eagle Twist (OM)

Rest
Repeat Other Side


Knees to Chest
Savasana (OM)

Stiff White Guy Yoga, Sunday 10:00am

20 Peeps
2 Drop Ins

AL Assisted.  This was totally fun.  I was so happy she was there.


The mood was light and like family.  The class was kind of funny.  We worked the arms and then we worked the legs.  Almost like 2 mini peaks.  But maybe what we did did not matter so much as the joyful and easy relaxed mood that persisted.  And everyone seemed happy.


Opening
Supine
Windshield Wiper
Tailbone Awareness
Shimmy
Eye of the Needle Both Sides


Transition tot Sitting


Sukhasana with Easy Side Bending
Side Bending for Real


Transition to Vajrasana on 2 Blocks
Shoulder Rotation Play
Arm Extension Play
Neck Stretching


Even Cow Girls Get the Blues
Solo, With Partners, Solo


Plank

Downward Facing Dog
Childs


Plank
Down Dog
Uttanasana
Roll up to Standing


Grounding the Legs with a Block Method


Little Tree Both Sides
Uttanasana
Malasana
Uttanasana
Roll up to Standing


Tadasana


Tree Both Sides
Uttanasana
Malasana


Transition onto Backs


2 Rounds Bridge
Knees to Chest


Easy Spinal Twist


Savasana

Jam Session 2, Sunday Afternoon

The Emotion of Wonder.

Wonder is the emotion that saved me last year.  So today, my aim was to help cultivate a sense of wonder by offering a plan that I was not even sure about.  If I am encouraging peeps to bust out and practice teaching new things, how else can they learn to do so unless I give an example of it.

Similar to the last day of the last session, we worked mostly with partners the whole time so that we were learning together, touching, talking and communicating.  While working together to get that fact that every body is different and a smidge this way or that way makes a huge difference.

Another point was to remove the notion that there is one way to do anything to help remove the hesitation with trying new things.  That if we approach the relationship openly and lovingly and with the intention to help, instead of teach, magic can happen. AR gave me a ride home after class and she confirmed that the experiment worked. 

Impressing the Heart
There are at 16 Variations of using 2 blocks under the head and shoulders to open the heart and shoulders and many details wihtin those 16 variations.

We broke up into partners and played with 4 variations each (each choosing their variation), experimenting and learning.  There were so many great observations, understandings and learnings. 

R's Hamstring Attachment Injury
R shared about the hamstring injury he has had for about a year.
We played with a way of using the wall to help engage the back of the leg to protect the area as he stretched. 
- Dandasana
- Revlving Head to Knee Pose
- M3 Variation
(Both Sides)
- Paschimottanasana

AR shared that this way of working was more painful for her, again showing that what works for one does not work for all.

I showed the method of placing a belt around the hamstring attachment and cinching it tight for protection.

And Chairs
Then we pulled out the chairs.  So we were in new territory for almost everyone which meant none of us were in the know.  This helped keep everyone in learning mode.

- Shoulder Opener with Brick on Chair
- Partner Scorpian with Chair
- Partner Dwi Viparitta Dandasana on Chair with Mat
- Bridge on the Chair
- Wheel on the Chair

Lots of learning here and some new experiences.  Totally enjoyed myself and it seemed like most people were having fun and learning.

Probably too many backbends.

- Shoulderstand with chair and bolster.
(This was cool to show, but perhaps a forward fold would have been more calming)
- Waterfall (Again, this is relaxing, but already so much blood had been going to head, something even more restful would have been better perhaps).

Close.

Jam Session 2, Saturday Afternoon

11 Peeps

Opening
Part spontanous monolougue, some group sharing
I just jumped into the stream that was responding for the questions raised last night.
Pointing at pieces of the reading, and questions raised and personal experiences to try to offer as much as much as seemed useful.
Some people shared their experience with the homework.
Everyone said they learned something by doing it, so that is all i wanted.

In sharing the Anatomy of Emotions work, I am trying to share something that is new and unmastered.  I am sharing it cuz it is fresh and exciting to me.  I  am hoping that by doing this, the other teachers will also feel safe to share what they have not yet "mastered".

I got to a little about subtle energy sequencing, but by that time, it felt like we needed to practice, so I cut it short.  I am interested to try to write something on this.

We did a lunge chakra sequence towards twisting triangle with the theme of listening closely to your heart.

Opening
Supine
Windsheld Wipers
Eye of the Needle Both Sides
Tailbone Awareness
Shimmy


Rock and Roll to Malasana
Uttanasana
Roll up to Standing


Schiffmann Hokey Pokey
Ectastic Shaking
 
Heart Prana Pounding
Heart Hand Prana Extension

Tadasana
Ujayyi Pranayama

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

Tadasana
Sequence 2
VAM
Sun to Twisting Lunge
Dog
Twisting Lunge Other Side
Complete Sun to Standing

Tadasana
Utthita Tadasana
RAM
Sun to
Sequence 3
Lunge
Crescent Moon
3 Legged Dog with Hamstring Stretch
Dog

Repeat Sequence 3 Other Side

Vinyasa 1
Plank
3 Rounds Dips
Baby Cobra to Locust to Cobra
Windshield Wiper
Rocket Cat
Childs Pose

Plank
Dog

Uttanasana
Complete the Sun to Standing

Tadasana

Bow and Arrow Action Sequence
Tadasana
YAM
Sun to
Sequence 4
Lunge
Hammock
Hammock with BnA Arm Twist to Both Sides
Pyramid
Twisting Triangle with BnA Arms
Pyramid
Lunge
Pigeon
3 Legged Dog
Dog


Repeat Vinyasa 1

Repeat Sequence 4 Other Side

Vinyasa 2
Plank
3 Rounds Chaturanga
baby Cobra to Locust to Bow Pose
Rest
Windshield Wiper

Roll onto Back
Constructive Rest Pose
HAM inside, handful of rounds

Bridge Pose x 2
Knees to Chest

Eagle Spinal Twist Both Directions, OM

Knees to Chest

Savasana, 10 Minutes

Sit


HOMEWORK: write out what we did.

Stiff White Guy Yoga, Saturday 10:45am

16 Peeps
3 Drop Ins

Really varied group with a wide range of needs and injuries.  This always slows things way down.

Opening
Supine
Windshield Wiper
Eye of the Needle Both Sides


Transition to Sitting
Baddha Konasana tailbone hip rotation awareness


Malasana Play
Uttanasana

Roll up to Standing


Shoulder Rotation Awareness
Anatomical Breath Understanding


Tadasana


3 Rounds Easy Lunge Salutes


Pelvis Awareness

2 Rounds Wide Leg Forward Folds


Little Tree Both Sides
Tree Both Sides


Transition to Earth


Bridge Pose x 2
Knees to Chest


Easy Spinal Twist


Savasana

Soft Vinaysa Yoga, Saturday 9am

23 Peeps
5 or so drop ins

The computer had frizzed, so class did not get recorded. 
Theme ended up being the difficult task of following your heart.  Sequence involved the latest chanting up the chakras through a lunge sequence.  Today we moved towards twisting triangle.

Opening
Revolving Head to Knee Pose Both Sides
Malasana
Uttanasana
Roll up to Standing

Uddiyana Bandha Play x 5
Prana Slapping up the Arms
Heart Prana Pounding
Heart Hand Prana Extension


Tadasana
Ujayyi Pranayama

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

Tadasana
Sequence 2
VAM
Sun to Twisting Lunge
Dog
Twisting Lunge Other Side
Complete Sun to Standing


Tadasana
Utthita Tadasana
RAM
Sun to

Sequence 3
Lunge
Crescent Moon
3 Legged Dog with Hamstring Stretch
Dog


Repeat Sequence 3 Other Side


Vinyasa 1
Plank
3 Rounds Dips
Baby Cobra to Locust to Cobra
Windshield Wiper
Rocket Cat
Childs Pose


Plank
Dog


Uttanasana
Complete the Sun to Standing


Tadasana


Bow and Arrow Action Sequence


YAM
Sun to
Sequence 4
Lunge
Hammock
Hammock with BnA Arm Twist to Both Sides
Pyramid
Twisting Triangle with BnA Arms
Pyramid
Lunge
Pigeon
3 Legged Dog
Dog


Repeat Vinyasa 1


Repeat Sequence 4 Other Side


Vinyasa 2
Plank
3 Rounds Chaturanga
baby Cobra to Locust to Bow Pose
Rest
Windshield Wiper


Roll onto Back
Knees to Chest


Eye of the Needle with Variation


Savasana

Jam Session 2, Friday Night

10 Peeps
4 New to last time

I am so happy to be in this class again.  I get so fed by this group.  I am so blessed.

I updated the manual today with more information around the emotional nervous system.  Information to understand the Limbic System, different system of classification for emotions, a selection of sutras from Pantanjali's Yoga Sutras.  Essentially cliff notes on what is fascinating to me right now which is the anatomy of emotion.

I was rushed for time and got to class about 5:05.  Alana had held the space and gotten everyone set up and ready.  While I was racing, I was not stressed, and the comfort of the group allowed me to land easily.

We opened with a 2 hour yin yoga practice.  There was some discussion and good questions during it which I will try to relate as I write out the sequence.  The general encouragement was to actually watch and learn and pick up ideas from each other.  Track the energy and not feel trapped in the stagnant idea of what a yin practice looks like.

My interest in holding the space for peeps to track energy is to nurture the self intimacy.  Through self intimacy, we have choice.  And through choice, we have freedom.

Yin Butterfly, 7 minutes
Sit, 1 minutes

Shoelace, Swan or Box, 6 minutes
Rest with legs wide, 3 minutes
Repeat Other Side
Rest with legs wide, 3 minutes.  Attention eventually to breath in the nostrils.

1/2 Frog or Half hero, 5 minutes
(This resulted in all sorts of differences, which i love seeing.)
AR asked a great question around how do you feel safe offering new postures that weren't in the official "yin manual".  The answer that we discovered together was to track the feeling in it and out of it and see if it can be done in a relaxed, passive long held fashion and if it feels like energy is moving when you come out.

Some talk around getting used to seeing peoples postures look different.

Rest, legs wide, 3 minutes.  Attention to breath in the nostrils.
Repeat Other Side.
Rest, legs wide, 3 minutes.  Attention to inner and outer channels of the breath in the nostrils.

I offered some talking points around offering space for meditation throughout the class for two reasons:
1) There is never enuf time at the end
2) Then everyone is practicing meditation on the way to meditation

I also pointed out that by teaching the "mediation technique" of alternate nostril breathing all the way through, then at the end, it is not a big pile on of learning when the point is to be getting quiet.  Subtle Anatomy Sequencing 101.

Sphinx or Seal, 6 minutes
Showed the Bent knee variation
Attention to breath in nostrils and a little effort to bring it to the back of the nostrils for the water element, sacrum connection.
Rest

Childs Pose Two Ways, 3 minutes

Saddle, 5 minutes
We had some discussion here about different ways of doing it.  All experimenting with the supta virasana vs. saddle play and the anatomical realities.  Everyone liked to have their arms different ways for different reasons.

Rest on backs.

Knees to Chest.

Snail or Caterpillar, 4 minutes

Rest on backs.

Spinal Twist, 4 minutes
Rest on back, 2 minutes
Repeat Other Side
Rest

Savasana or Sitting
Alternate Nostril breathing san Hands
Expand Awareness and Rest

I rang Schiffmann's Bell from the iphone app and then gave 5 minutes room to eventually converge.  I did not ask how this was.  But I always feel that there is such a sweet space after you have been "awakened" from savasana and the transition is always too fast, so wanted to give lots of room around that.  This was also guided by W's question a few days ago about getting people out of Savasana.


Gather and Circle
Like last time, we went around the circle to check in and share.  This is the best part maybe of the whole weekend.  Everyone is in such a different place than they were last month.  There is so much trust and openness and love and connection with each other, with the process of coming together.

The main questions, musings and offerings that will guide us this weekend are:

1. How to Hold Effective Space
- space that allows both the teacher and the students to be authentic, curious, safe and free
- space that allows the magic to happen
- space where everyone can show up
- for the opposites to exist
- for our own practice to unfold
- for ourselves to soften and absorb
- for the teaching of yoga to occur

2. How do we Inspire Others?
- is it through words?
- the techniques?
- who we are?

3. How do we not get Distracted?
- by our own doubts, judgments and fears and patterns
- by the wanderings and waverings of the students

- from our own personal practice, by our teaching

I shared a little about what it means to be teaching yoga.  That the skills we are learning are invaluable.  That we are learning to CONNECT with others!  And while we are learning to connect with others, we are learning to CONNECT with ourselves, which we know intellectually is the same thing, but we don't always KNOW it.  So we get to KNOW it over and over and over again, until we are so steeped that we forget it less often.  In the meantime, we help people feel a little better while we are all here together.

HOMEWORK

I passed out the manuals.  They are small, so the assignment number 1 is to read them.

Assignment number 2:
Read all the emotions in the charts.  Mark the ones that resonate with you.  Then list out more if there were key ones missing for you.  Pick 3 to write about.
- Define them each.
- Write how you know you are feeling them.  Write the physical, mental effects.  Write about the external feedback that tips you off.  Write about the effects.
- Write about how you change them, if you do and can.

Help of Ojai Yoga Class, Thursday 11am

First Class of the New Season
14 peeps signed up.
12 came today.

Right before class got a little 'snake bite' from a new student.  This distracted me a bit and created a shrinkage, but I mostly watched it. Why the negative is so attractive is fascinating.

My hit this morning on before class was Revolving Triangle.  That felt like a little much to spring on Day 1, so I started where we left off with Warrior 3.  Using the Hamstring at the Wall Pattern to start to establish shapes and ideas. 

Opening
Impressing the Heart
Tailbone Awareness
Shimmy
Hamstring Stretching at the Wall
Extended Supine Tadasana

Transition to Standing

Lebowksi Arm Circles

Wall Work
Splat
Right Angle Pose
Uttnasana
Tadasana

Repeat with Leg lift in Right Angle (Warrior 3 at Wall)

Warrior 3 Sequence into Center of Room

Transition to Earth
Knees to Chest
Easy Spinal Twist

Savasana

Yin Yoga and Meditation, Wed 7pm

8 peeps
1 drop in


Opened with the invitation to share. 
W shared that she was experiencing a tightening with practice.
I find this to be true for me at different points with the yin yoga practice.  Like I have discovered a deeper layer of tightness.  Cuz it is not like we just get more and more flexible, we are continually uncovering.

Similar sequence as Monday until after swan.  Attention to Breath in the Nostrils in rests and in postures.


Wide Leg Forward Fold, 5 Minutes
Sit

Choice of back leg bent with foot towards inner groin or butt.
Front Leg Straight.
Forward or middle Fold
5 Minutes

Sit with Legs Wide, 2 Minutes

Repeat Forward Fold

Sit with Legs Wide, 2 minutes

Transition to Belly
Sphinx or Seal, 5 Minutes
Childs Pose

Swan, 5 Minutes
Childs Pose
Swan, 5 minutes
Childs Pose

Vajrasana Sit for 1 minutes

Transition to Backs

Eagle Spinal Twist, 5 minutes
Rest
Repeat Other Side
Rest

Knees to Chest

Choice of lying down or sitting up for Alternate Nostril Breathing (without the hand).
Continue Sitting or Lie Down.

Close.

Sweet Vinyasa Yoga, Wednesday 8:30am

21 peeps
2 Drop ins

Similar lunge pattern with chakra chanting, but moving towards side angle pose.  I got the hit that this weekend's Jam Session will spin the new pattern.  Theme was around the meaning of the word, patience.  The root means suffering.

And this new version of Blogger does not have spell check.

Opening
Yin Butterfly
Chest Press Butterfly
Revolving Head to Knee Pose Both Sides
Malasana
Uttanasana
Roll up to Standing

Tadasana
Ujayyi Pranayama

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

Tadasana

Sequence 2
VAM
Sun to
Lunge
Twisting Lunge
Hammock
Hip and Hamstring Opener
Lunge
Dog
Lunge Other Side
Twisting Lunge
Hip and Hamstring Opener
Lunge
Complete Sun to Standing

Tadasana
Utthita Tadasana
RAM
Sun to
Sequence 3
Lunge
Crescent Moon
3 Legged Dog with Hamstring Stretch
Dog

Repeat Sequence 3 Other Side

Vinyasa 1
Plank
3 Rounds Dips
Baby Cobra to Locust to Cobra
Windhshield Wiper
Rocket Cat
Childs Pose

Easy Side Plank Both Sides
Childs Pose
Plank
Dog

Uttanasana
Complete Sun to Standing

Tadsasana
YAM
Sun to
Sequence 4
Lunge
Hammock
Side Angle Blueprint
Triangle
Side Traingle
Extended Side Angle Pose
Lunge
3 Legged Dog
Dog

Repeat Vinayasa 1

Plank
Dog

Repeat Sequence 4 Other Side

Side Plank Both Sides
Dog

Vinyasa 2
3 ROunds Chaturanga
Baby Cobra to Locust to Bow
Windsheild Wiper

Roll onto Backs
Knees to Chest

3 Silent HAM
Bridge Pose x 2
Wheel Pose

Eye of the Needle Variation
Eagle Spinal Twist with OM inside

Repeat Other Side

Knees to Chest
Savasana

Sit

Yin Yoga and Meditation, Monday 7pm

8 peeps
All Regulars

So tonight we got to get into new territory.  Emphasis on breath in nostrils.  Gave a little Yoga Subtle Anatomy lesson.

Upavishta Konasana  Forward Fold, 5 minutes
Sit and observe.  Eventually noticing the breath in the nostrils.  2 minutes.

Choice of Janu Sirsasana or "Runners Lunge" Forward Fold.  5 minutes.
Sit and Observe, 2 minutes.
Repeat Other Side.  5 Minutes
Sit and Observe.  Attention to brining breath to inner nostrils and outer nostrils.  3 minutes.

Sphinx or Seal, 5 minutes
Childs Pose

Swan, 5 minutes
Childs
Swan, 5 minutes
Childs

Saddle or Supta Baddha Konasana, 5 minutes

Snail or Caterpiller or Single Knee to Chest

Sit
Alternate Nostril Breathing with Mind, so not using hands
Attention to moving breath from inner, to outer, to back to front to center
Release technique and expand

Continue to Sit or Savasana

Sweet Vinyasa, Monday 8:30

23 Peeps
3 Drop In

Similar theme as lately.  Playing with the balance of ease within intensity and alertness within ease.  Chanting up the chakras using a simple lunge pattern.  Eventually moving to forward splits.

Opening
Easy Sukhasana with Side Bending
Side Bending "for real"

Malasana
Leaning Uttanasana
Roll up to Standing

in honor of the PooCHI skitt:



Uddiyana Bandha Play x 5
Heart Prana Pounding
Heart Hand Prana Extension

Tadasana
Ujayyi Pranayama

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

Tadasasna

Sequence 2
VAM
Sun to Lunge
Twisting Lunge
Hammock
Lunge
Dog
Lunge Other Side
twisting Lunge
Hammock
Lunge
Complete Sun to Standing

Tadasana
Utthita Tadasana
RAM
Sun to
Sequence 3
Lunge
Crescent Moon
3 Legged Dog with Hamstring Stretch
Dog
p
Repeat Sequence 3 Other Side

Vinyasa 1
Plank
3 Rounds Dips
Baby Cobra to Locust to Cobra
Rest, Windsheild Wiper
Rocket Cat
Childs Pose

Easy Side Plank Both Sides
Rocket Cat
Childs

Plank
Dog
Step Forward Uttanasana
Roll up to Standing

Tadasana
YAM
Sun to
Sequence 4
Lunge
Hammock
Horse with Twist and Dip
Horse
Squirt Pose
Prasarita Padottanasana A
Warrior 2 Dance
Warrior 2
3 Legged Dog
Dog

Repeat Vinaysa 1

Repeat Sequence 4 Other Side
(with Side splits after Squirt)

Side Plank Both Sides


Vinyasa 2
3 Rounds Chaturanga
Baby Cobra to Locust
Rest, Windshield Wiper

Roll onto Back
Knees to Chest

Windshield Wiper
Constructive Rest Pose
HAM

Bridge Pose
Wheel x 2 (or continue with bridge)

knees to Chest
Eye of the Needle variation to Eagle Spinal Twist
Repeat Other Side

Savasana

Stiff White Guy Yoga, Sunday 10:00am

24 Peeps
3 Drop ins

Similar theme and talk.  The architecture of optimism, the balance of effort and ease.  Relax in the intensity and stay awake in the ease.  Moved towards Warrior 3.  Highly successful today.

Opening
Supine
Knees to Chest
Windshield Wiper
Tailbone Awareness
Shimmy
Eye of the Needle
Supine Extended Mountatin Pose

Transition to Sitting

Easy Sidebending
Sidebending "for real"

Transition to Standing
Uttanasana
Roll up to Standing

Leboswki Arm Circles
Shoulder Rotation
Shoulder Openings with a Strap
Neck Stretches

Tadasana
3 Rounds Lunge Sautes leading towards Crescent Moon

Warrior 3 Sequence with Squats

Transition to Earth
Bridge x 2
Knees to Chest

Easy Spinal Twist

Savasana

Stiff White Guys Yoga Saturday @ 10:45am

21 Peeps
6 New Drop Ins

Again, slow to start cuz of layout of mats and the numbers. Similar talk of play of effort and ease and the point of yoga. We know we are n the right path because our lives start to feel more meaningful and joyous no matter what is happening.

Opening
Impressing the Heart
Windshield Wiper
Tailbone Awareness
Shimmy
Supine Extended Mountain Pose

Transition to a Seat
Easy Side Bending
Side Bending for Real

Transition to Standing
Easy Uttanasana

Roll up to Standing

Lebowski Arm Circles
Shoulder Rotation Awareness
Shoulder Opening with Strap

Tadasana
3 Rounds Easy Lunge Salutes moving towards Crescent Moon

Warrior 3 Standing Sequence with Malasana

Transition to Earth

Bridge Pose x 2
Knees to Chest
Eye of the Needle on Both Sides

Easy Spinal Twist on Both Sides
Knees to Chest

Savasana

Sit

Soft Vinyasa Saturday 9am

24 Peeps
4 Drop ins

Slow to start. Allowed the space for peeps to get spots and get organized. Class had a totally different vibe at start. Morgan was present so she was handling all the money and sign in. This allowed me to sit and connect. This is way better. I am so happy for this newness.

Sequence is similar to the latest chakra chanting lunge pattern with horse. A little more room today cuz i left out some of the initial bandha and prana enhancing work. Talk on Sutra 2.46. Finding the ease within effort and the attention within ease.

Opening
Yin Baddha Konasana
Revolving Head to Knee Pose Both Sides

Malasana
Uttanasana
Roll up to Standing

Tadasana
Ujayyi Pranayama

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

Tadasana

Sequence 2
VAM
Sun to Lunge
Twisting Lunge
Hammock
Lunge
Dog
Lunge Other Side
Twisting Lunge
Hammock
Lunge
Complete Sun to Standing

Tadasana
Uthitta Tadasana
RAM
Sun to
Sequence 3
Lunge
Crescent Moon
3 Legged Dog with Hamstring Stretch
Dog

Repeat Sequence 3 Other Side

Vinyasa 1
3 Rounds Dips
Baby Cobra
Locust
Cobra
Windshield Wiper
Rocket Cat
Childs Pose

Plank
Dog

Uttanasana
Roll up to Standing

Tadasana
Palm Prana Awareness
YAM
Sun to
Sequence 4
Lunge
Hammock
Horse with Twist and Dip
Horse
Squirt Pose Play
Prasarita Padottanasana A
Warrior 2 Dance
Warrior 2
3 Legged Dog
Dog

Repeat Vinyasa 1

Repeat Sequence 4 Other Side

Side Plank
Dog
Side Plank Other Side
Dog

Vinyasa 2
3 Rounds Chaturanga
Baby Cobra
Locust
Windshield Wiper

Roll onto Back
Knees to Chest

Constructive Rest Pose
Silent HAM x 3

Bridge Pose
Second Bridge or Upward Bow Pose

Knees to Chest

Eagle Spinal Twist (OM/OM at Ajna)
Rest
Repeat Other Side

Knees to Chest
Happy Baby

Savasana

Sit

Yin Yoga and Meditation, Wed 7pm

17 Peeps
3 Drop Ins

It was like the little yin class got crashed. I headed to class imagining that we were gonna be able to explore some advanced postures and instead we started back at square 1.

Placed the emphasis on paying attention to the breath in the nostrils. Good feedback on this. Peeps totally got it and were able to play with it.

Opening
Yin Butterfly, 5 Minutes
Sit, 2 Minutes

Wide Leg Forward Fold, 5 Minutes
Sit, 2 minutes
Swan, 5 Minutes
Sit, 2 minutes
Swan, 5 Minutes
Sit, 2 minutes

Lunge, 5 minutes
Childs Pose
Lunge, 5 minutes
Childs Pose

Sphinx or Seal, 5 minutes
Rest

Roll onto Backs
Knees to Chest

Eagle Spinal Twist, 5 minutes
Rest
Eagle Spinal Twist Other Side
Rest

Savasana or Sit, 10 minutes

Sweet Vinyasa Yoga, Wednesday @ 8:30am

21 Peeps
3 Drop Ins


On the way to class, I thought of Half Moon Pose. So we moved towards it. While the class is a Level 2/3, the sequencing is simple and more elemental with Half Moon as the "peak".

Talking Points around Sutra 2.46, Sutra 1.2 and Sutra 1.12.

Opening
Hamstring Stretching against Wall with Strap
Supine Extended Mountain Pose

Transition to Sitting

Easy Side Bending
Side Bending for Real

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

Plank
Dog
Simple Lunge
Dog
Simple Lunge Other Side
Dog

Crescent Moon
Dog
Crescent Moon Other Side
Dog

Vinyasa 1
Plank
3 Round Dips
Baby Cobra to Locust to Cobra
Rest
Windshield Wiper
Rocket Cat
Plank
Dog

Step Forward Uttanasana
Roll up to Standing

Tadasana

Standing Sequence 1
Wide Stance
Hammock
Side Angle Blue Print
Triangle
Side Triangle
Side Angle Pose
3 Legged Dog
Dog

Step Forward Uttanasana
Roll up to Standing

Repeat Standing Sequence 1 Other Side

Side Plank Both Sides

Vinyasa 1

Step Forward Uttanasana
Roll up to Standing

Standing Sequence 2
Wide Stance
Hammock
Side Angle Blue Print
Triangle
Half Moon Pose
Standing Splits
Lunge
Pigeon
3 Legged Dog
Dog

Step Forward Uttanasana
Roll up to Standing

Repeat Standing Sequence 2 Other Side

Side Plank Variation Both Sides

Vinyasa 2
Plank
3 Rounds Chaturanga
Baby Cobra to Locust
Rest

Roll onto Back
Knees to Chest

3 Rounds Bridge

Eye of the Needle Variation
to Eagle Spinal Twist

Repeat Other Side

Savasana

Yin Yoga and Meditation, Monday 7pm

8 peeps

Similar pattern and focus on the Svadhisthana and Ajna. We sat for 30 minutes. Too long for several of the peeps in class.

Butterfly, 5 minutes

Swan, 5 Minutes
Wide Leg Sit in between, 2 minutes
Repeat Swan other Side and Sit

Wide Leg Forward Fold or Frog, 5 minutes
Rest

Sphinx or Seal, 5 minutes
Rest

Roll onto Backs

Eagle Spinal Twist, 5 minutes
Rest Savasana
Repeat Twist and Rest

Sit with svadishthana and ajna chakra meditation.

Optional Savasana

Sweet Vinyasa Yoga, Monday 8:30

17 Peeps
2 Drop Ins

Similar Pattern that we have been working with lately to chant up the Chakras. Talking points on effort and ease, Sutra 2.46.

Opening
Yin Butterfly
Revolving Side Angle Pose Both Sides
Malasana
Uttanasana
Malasana
Uttanasana
Roll up to Standing

Tadasana
Ujayyi Pranayama

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

Tadasana

Sequence 2
VAM
Sun to Lunge
Twisting Lunge
Down Dog
Lunge Other Side
Twisting Lunge
Complete Sun to Standing

Tadasana
Uthitta Tadasana
RAM
Sun to
Sequence 3
Lunge
Crescent Moon
3 Legged Dog with Hamstring Stretch
Dog

Repeat Sequence 3 Other Side from Dog

Vinyasa 1
5 Rounds Dips
Baby Cobra to Locust to Cobra
Rocket Cat
Childs Pose
Plank
Dog

Uttanasana
Roll up to Standing

Tadasana
YAM
Sun to
Sequence 4
Lunge
Hammock
Horse with Twist and Dips
Horse
Squirt
Prasarita Padottanasana
Warrior 2 Dance
Warrior 2
3 Legged Dog
Dog

Vinyasa 1

Repeat Sequence 4 Other Side
(adding optional frontal splits after squrt)

Vinyasa 2
5 Rounds Chaturanga
Baby Cobra to Locust
Rocket Cat
Childs Pose

Vajrasana

Transition to Supine
Knees to Chest
Windshield Wiper

HAM (internally)
Bridge Pose x 3 (Optional Wheel on last 2)

Rest

Eagle Spinal Twist Both Sides
OM internally

Upward Facing Eastern Stretch

Savasana

Stiff White Guy Yoga, Saturday 10:45am

15 Peeps
1 Drop In

Focus on shoulders and balance, moving towards Warrior 3. Talking points around the architecture of optimism.

Opening
Impressing the Heart
Tailbone Awareness
Eye of the Needle Both Sides
Supta Uthitta Tadasana
Knees to Chest

Transition to Sitting

Sukhasana with Easy Side Bending
Side Bending "for real"

Transition to Uttanasana
Roll up to Standing

Lebowkski Arm Circles

Shoulder Stretching with a Strap

Tadasana
Ujayyi Pranayama
3 Rounds Lunge Salutes

Standing Balancing Sequence towards Warrior 3

Transition to Earth
Windshield Wiper
Bridge Pose x 2
Knees to Chest

Easy Spinal Twist

Savasana

Soft Vinyasa Yoga Saturday 9am

17 Peeps
1 Drop In


So great to see everyone this morning.Pattern and talking points were in the vain of what we have been playing with lately. An easy vinyasa pattern to chant up the chakras. Emphasis on equal effort and ease, Sutra 2.46.

Opening
Yin Butterfly
Revolving Head to Knee Pose
Malasana
Uttanasana

Roll up to Standing

Tadasana
Ujayyi Pranayama

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

Tadasana

Sequence 2
VAM
Sun to Lunge
Twisting Lunge
Dog
Lunge and Twisting Lunge other Side
Complete Sun to Standing

Tadasana
Utthita Tadasana
RAM
Sun to
Sequence 3
Lunge
Crescent Moon
3 Legged Dog with Hamstring Stretch
Dog

Repeat Sequence 3 Other Side
(in the class i forgot the hamstring stretch on the second side)

Vinaysa 1
Plank
Dog
5 Rounds Dips
Baby Cobra to Locust to Cobra
Windshield Wiper
Rocket Cat
Childs Pose
Plank
Dog

Uttanasna
Roll up to Standing

Tadasana
YAM
Sun to
Sequence 4
Lunge
Hammock
Horse with Twist and Dip
Horse
Squirt Pose
Prasarita Padottanasana A
Warrior 2 Dance
Warrior 2
3 Legged Dog

Dog

Vinyasa 1

Repeat Sequence 4 Other Side
(add the optional Frontal Splits after Squirt)

Vinaysa 2
5 Rounds dips or Chatarunga
Baby Cobra to Locust
Windshield Wiper

Roll onto Back
Knees to Chest

Prepare for Bridge Pose
Internal HAM
Bridge Pose
Rest
Repeat Bridge or Wheel
Rest
Knees to Chest

Eagle Spinal Twist with OM at Ajna
Both Sides

Savasana
OM at Crown

Sit