Tuning to the Teacher Within Workshop at Smiling Dog Yoga, Day 3

This morning I again slept in.

Woke up around 8am or so, wrote out my dreams.

Steve and Lisa had picked up croissants!
Steve made me a latte and I made some eggs.

I wrote out 3 possible plans for the class.
I was not sure what we were going to do and I felt like writing out ideas would help me connect to the shiniest one.

I spent the rest of the morning at the beach on the pier.
Unscheduled time is such a sweet gift.

We gathered at 2.

1. Nervous System Discussion
I shared the relationship of the parasympathetic and sympathetic systems and how yoga works.

We tied it into Sutra 1.2, Sutra 1.33 and Sutra 1.34.
Great sharing and questions.

2. Practice
In the interest of helping people start to work together more and practice feeling and touching and talking, we worked in pairs.

Impressing the Heart Solo
Impressing the Heart with Partners, 2 different ways

Supine Extended Hand to Big Toe Pose with Partners

Here we were able to connect the nervous system discussion with a way of teaching postures by "Feeling".
"Recal the feeling of the brick behind the heart...recall the feeling of your partner's thumb in your hip..." to access the pose.
J was willing to be the demo model for Warrior 1 and Twisting Triangle.

This seemed to be the main "a ha" moment of the weekend.
That we can access the alignment of a posture through memory of feelings rather than external instructions.
This ties into the practice of remembering what it feels like to be relaxed and choosing it consciously.

Alternate Nostril Hip Rotation with Partners
Savasana

Tuning to the Teacher Within, Day 2

Day 2 of SLO

I had such a sweet day.
I woke up to home made blueberry muffins.
And Steve made me a latte.

Lisa scheduled me an 11 o'clock massage with Randy.
WOW.

Brett of the Smiling Dog Cafe made me a burrito.

Heaven.

So starting class at 2:00 felt like the easiest thing ever.

We circled to begin.
1. Response to "Effort Effect" Article which was assigned as homework.
Lots of connections and good questions about feeling like we are both at times.
Good point made by P that some respond to the reverse of being told that they will never make it.

2. My response to last night
I suggested that the main question of the group is:
How do I connect more deeply?

Some discussion on this.

3. I introduced the Right and Left Brain Topic of discussion.
I assigned the Jill Taylor video for homework:
http://www.ted.com/talks/jill_bolte_taylor_s_powerful_stroke_of_insight.html

And weaved it towards the job of a yoga teacher.
Talking about all the balance of Left and Right that goes on in teaching and in practice.

Then there were some questions:
- Do I bring up politics in class?

S's sharing of feeling connected to the teaching and wanting to share them, guided us to talking about Recording and Sharing our Teachings.
This stirred up some resistances and fears.
So that was cool.
I am grateful cuz I will present it softer next time.

4. Assigned Teaching to Learn Homework.
Thought about assigning Lineage Homework, but felt like too much.

We talked for about an hour.

So, we began practice around 3.
Focusing on the Elements and moving towards Handstand.

Opening
Sukhasana, Foreword Fold and Side Bending

Transition to Uttanasana
Roll up to Standing

Schiffmann Style Hokey Pokey
Full Body Shaking

Heart Prana Pounding
Heart Hand Prana Extension

Tadasana with Grounding

LAM
Sun to
Sequence 1
Lunge
Dog
Lunge
Uttanasana
Utkatasana

Tadasana

VAM
Sun to Sequence 2
Lunge
Twisting Lunge
Hammock
Lunge
Dog

Plank
All Fours
Easy Side Plank Both Sides
Childs Pose

Plank
Dog

Repeat Sequence 2 Other Side

Uttanasana
Utkatasana

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

Repeat Sequence 3 Other Side

Vinyasa 1
Plank
Baby Cobra
Locust
Cobra
Windshield Wiper
Rocket Cat

Plank
Dog

Uttanasana
Utkatasana
Tadasana

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

Dog

Repeat Sequence 4 Other Side

Side Plank Both Sides

Dog

Vinyasa 2
Plank
baby Cobra
Locust with Bind
Windshield Wiper
Rocket Cat

Plank
Dog

Uttanasana
Roll up to Standing

Transition to Walls
Half Handstand Play

Half Handstand Play with Partners

Handstand Play
Practice Assisting


Bridge
Rest (internal HAM)
Bridge

Knees to Chest
Easy Spinal Twist Both Side

Savasana

Sit Together.


Then we ate together.  Brett made us a fantastic meal of Acorn Squash Soup, Quinoa Salad and Raw Strawberry Crumble.
Sharing a meal together allowed for more sharing and connection.
3 hours x 3 times is so short.
I am so grateful to Lisa and Brett for allowing us more time together.

Tuning to the Teacher Within, Day 1

Drove up from Ojai to SLO today to teach at my good friend Lisa's place, Smiling Dog Yoga.
This is the workshop flyer.

Tonight we gathered from 6:00 to 8:30.

13 Peeps

We met with a yin yoga practice.
Difficult to come across the right talking points when you are also landing.
I found myself more quiet and less moved to share than usual.
Always fun to notice the new.


Sequence
Butterfly, 5 minutes
Rest


Swan, 5 Minutes
Rest, 2 minutes
Repeat Other Side

Sphinx or Seal, 4 minutes
Rest
Childs Pose

Lunge, 4 minutes
Childs Pose
Repeat Other Side

Reverse Prayer Shoulder Opener, 3 minutes
Rest
Repeat Other Side

Eagle Spinal Twist, 5 minutes
Rest, 3 minutes
Repeat Other Side

Nostril Breath Awareness

Savasana

Gathered in a Circle and Shared.
The Suggestion was to share your name, what and where you are teaching, who you are teaching
Questions, Struggles

The Main Questions Expressions were:
1. How do I teach more than just asana
2. How do I teach what I am also just learning
3. Where is my practice going next? and How do I take it there?
4. How do I feel ready to teach?
5. I want more consistency in my practice
6. How do I allow myself the space to heal?
7. How do I create a space for healing for others?
8. How do I find inner stillness?
9. How do I introduce people interested in fitness to mantra and mediation?
10. How do I teach myself?
11. How do we connect?
12. How do I become intimate and non attached.
13. How do I integrate teaching and practice?

I am not sure I see the main theme yet.
I think it is around touching ourselves, connecting and opening.

So tonight as I head to bed, my question is How do I facilitate the space tomorrow to allow these questions to be

Help of Ojai Yoga Class, Thursday 11am

This has become one of my most favorite classes.
In many ways it is "cutting edge" for me in the way I teach and share.

This class video will be posted here soon:
http://www.lulubandhas.com/yoga/video/yoga-classes/kira-ryder-granny-yoga-grounding-towards-side-plank-2010-03-25

I spoke of Sutra 1.1 and made an effort to hold the space to teach the Sanskrit.  WE also played with Sutra 1.2.  Talk was mostly on how what we are doing is preparation to assist in the miracle of Yoga.

Opening
Supine, knees bent
Attention to the Sacral Chakra
Gentle Belly Breath and Awareness of the Water Element

Windshield Wipers

Tailbone Awareness
Shimmy
Eye of the Needle with Tail Awarness

Transition to Sitting

Sutra 1.1 Discussion

Sukhasana with Side, BAck and Foreward Bending

Transition to Standing
Easy Uttanasana


Schiffmann Hokey Pokey
Full Body Shaking
Heart Prana Pounding
Heart to Hand Extenstion



Tadasana with Chakra Element Play

3 Rounds of Lunge Salutes with 2 Crescent Moons

Childs Pose

Plank to Dog
Childs Pose

Easy SIde PLank Both Sides
Childs Pose

Plank to Side PLank Both Sides
(EVERYONE DID IT!  WOW!!!)
DOg Pose

Rest on Belly, Windhseild WIper

Reverse PRayer SHoulder Opener, 3 minutes
REst
Repeat Other Side

Knees to Chest
Easy Spinal Twist of Choice

Savasana

3 Privates in 2 Days

My privates were so different this week.

Couple 1
We sequenced towards creating the necessary tensions for Extended Side Angle Pose.

60 year old Woman
We focused on strengthening the breathing mechanisms.

45 year old Woman
We foucsed on softening the neck while increasing mindfulness and awareness in micromovements.

Yin Yoga and Meditation, Monday 7pm

Yin Yoga

9 Peeps
3 Drop ins

Talk continued on the "small voice" and the tracking of subtle energies as practice listening.
Shared details of Sutra 2.3.  Suggested practicing repetition of Sanskrit inside.

Swan, 5.5 minutes
Rest, 2 min
Repeat Other Side

Uppavista Konasana or Frog, 5 minutes
Rest, 2 minutes

Sphinx or Seal, 5 minutes
Rest 2 minutes

Reverse Prayer Shoulder Opener, 3 min
Rest, 1 min
Repeat Other Side

Eagle Spinal Twist, 4 min
Rest, 2 min
Repeat Other Side

Attention to Nostril Breath

Sit, 15 minutes
Keep Sitting or Savasana, 5 minutes

Sweet Vinyasa Yoga, Wednesday 8:30am

Sweet Vinyasa: 3.24.10
Video will soon be here:
http://www.lulubandhas.com/yoga/video/sweet-vinyasa/kira-ryder-sweet-vinyasa-sutra-11-and-handstand-2010-03-24

We discuss Sutra 1.1.  We play with similar elements as lately.  Tuning towards the elements and turning them upside down.  Some discussion of Sutra 1.12 as well.

Opening
Sukhasana
with Foreword Fold, Chest Press and Side Bending Circle

Uttanasana
Roll up to Standing

Hokey Pokey
Heart Prana Pounding
Heart Palm Prana Extension

Tadasana
LAM
Sun to
Sequence 1
Lunge
Dog
Lunge
Uttanasana
Utkatasana

Tadasana

VAM
Sun to
Sequence 2
Lunge
Twisting Lunge
Hammock
Low Lunge with Rounded Plank Press
3 Legged Dog
Dog

Vinyasa 1
Easy Side Plank Both Side

Plank
Dog

Repeat Sequence 2 Other Side

Vinyasa 2
Plank
Baby Cobra
Locust
Cobra
Rest, Windshield Wiper
Rocket Cat

Plank
Dog

Uttanasana
Utkatasana

Tadasana

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

Repeat Sequence 3 Other Side

Repeat Vinyasa 2
Rocket Cat to Childs Pose
SidePlank Version 2 Both Sides

Plank
Dog

Uttanasana
Roll up to Standing

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

Repeat Sequence 4 Other Side

Side Plank Both Sides

Vinyasa 3
Plank
Baby Cobra
Locust
Rest, Windshield Wiper
Rocket Cat
Plank
Dog

Uttanasana
Roll up to Standing

Transition to Wall

Half Handstand Play x 2
Handstand Play

Bridge
Spinal Twist

Savasana

Yin Yoga and Meditation, Monday 7pm

9 peeps

Talk was on the small voice and the continual meeting and play with fear and doubt.  Energetic focus was on the Earth and Water Elements.  Some talk about the Muladhara and Svadhisthana. 

Swan, 5.5 minutes
Rest and Sit, 2 min
Repeat Other Side
Rest and Sit

Uppavista Konasana or Frog, 5 Minutes
Rest and Sit, 3 minutes

Sphinx or Seal, 5 minutes
Rest Supine, 2 minutes


Reclining Buddha to Reverse Prayer Shoulder Opener, 3 Minutes
Rest Supine, 1 minute
Repeat Other Side

Attention to breath in the nostrils

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

Alternate Nostril Breathing play with Awareness Only

Knees to Chest

Transitition to Sitting

Sit for 15 minutes
Option to contine sitting or lie down Savasana, 8 minutes

Sweet Vinyasa Yoga, Monday @ 8:30am

Sweet Vinyasa: Towards the Bind

17 Peeps

Yoga is a practice of Self Love.  Making room for more of ourselves.  Somewhat in contrast to the talk, we moved towards binding in Extended Angle Pose.  We use the attention of the breath to open the back body.  This practice does not dwell in lot of technical details.  We chant up the chakras like we have been doing, playing with the element qualities that we have been honing for the last several weeks, but the flow assumes some familiarity with what we usually do.  I do not recommend this as a first time Lulu Video.

Opening

Sukhasana with Forward Folding and Easy Backbending
(Attention to breath in front and back of body)
Side Bending
(Attention to breath in side ribs)

Transition onto All Fours
Easy Side Plank Both Sides
Childs Pose

Half Dog Pose
Rounded Cat

Plank
Dog

Uttanasana
Roll up to Standing

Tadasana
Earth and Water Elements

Ujayyi Pranayama
Fire Element

LAM
Sun to
Sequence 1
Lunge
Hammock
Low Inside Lunge
3 Legged Dog

Dog

Repeat Sequence 1 Other Side

Dog
Vinyasa 1
Rounded Plank
Dog
Plank
Baby Cobra
Locust
Cobra
Rocket Cat
Plank
Dog

Uttanasana
Malasana
Uttanasana
Roll up to Standing

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

Repeat Sequence 2 Other Side

Vinyasa 2
Rounded Plank to Cobra
Windshield Wiper
Rocket Cat
Plank
Dog

Uttanasana
Malasana
Mouse Pose
Malasana
Uttanasana
Roll up to Standing

Tadasana
RAM
Sun to Sequence 3
Lunge
Side Angle Blueprint
Triangle
Open and Rounded Triangle
Side Triangle
Side Angle Pose
Low Deep Inner Lunge
3 Legged Dog
Dog

Vinyasa 3
Rounded Plank to Updog
Down Dog

Repeat Sequence 3 Other Side

Vinyasa 3

Uttanasana
Malasana
Mouse Pose
Malasana
Uttanasana
Roll up to Standing

Tadasana
YAM
Sun to Sequence 4
Lunge
Side Angle Blueprint
Triangle
Open Triangle
Wrapped Triangle
Wrapped Side Angle
Bound Side Angle

(DEMO)

3 Legged Dog
Dog

Repeat Vinyasa 3

Repeat Sequence 4 Other Side

Repeat Vinyasa 3

Childs Pose

Half Lord of the Fishes Pose
Cow Face Pose

Repeat Other Side

Transition to Supine
Bridge Pose

Country Shoulder Stand
Country Plow
Country Karni Pidasana
Roll out

Uttana Padasana (Fish Variation)
Supine

Easy Spinal Twist
Knees to Chest

Savasana

Stiff White Guys Yoga, Sunday 10am

17 Peeps
4 Drop Ins

Opening
Supine, with knees bent
Windshield Wiper
Tailbone Awareness
Shimmy
Eye of the Needle Play

Hamstring Stretching with Strap against Wall with Strap
Supine Extended Mountain Pose

Transition to Sitting
Sukhasana with Sidebending
Uttanasana
Roll up to Tadasana

3 Rounds of Lunges towards Crescent Moon
Childs Pose

Plank to Dog to Childs -- 2 Rounds

Easy Side Plank Both Sides
Childs Pose

Towards Vashitasana Sequence
Plank
Dog
Side Plank
Plank
Childs Pose
Repeat Other Side

Rest Supine on Belly
Passive Shoulder Stretch Both Sides

Bridge Pose x 2

Knees to Chest
Easy Spinal Twist

Stiff White Guys Yoga, Saturday @ 10:45am

15 or so Peeps.

We start supine to open the pelvis and sacrum region.
We move through a sequence of lunges to open the leg channels and practice grounding.
We take this towards Tree Pose.
We talk a little about Sutra 1.2 and Sutra 1.33.

Need: 2 Bricks and access to a wall if you are new to balancing on one leg.

Opening
Supine
Impressing the Heart with Shoulder Work and Arm Extension
Windshield Wipers
Tailbone Awareness
Shimmy
Easy Eye of the Needle

Supta Utthita Tadasana

Transition to Sitting
Sukhasana with Side Bending

Transition to Standing
Easy Uttanasana
Roll up to Standing

Tadasana

3 Rounds of Lunge Salutes towards Crescent Moon

Using a Brick to Establish Standing Leg
Uttanasana at Wall

Little Tree Both Sides

Uttanasana

Tree Pose Both Sides

Uttanasana
Malasana

Transition to Supine

Bridge Pose x 2

Knees to Chest
Easy Spinal Twist

Savasana

Sit



We are building our new video portal.
The Sequence can be found here as well:

http://www.lulubandhas.com/yoga/video/stiff-white-guy/kira-ryder-stiff-white-guys-watering-trees-2010-03-20



The video will be posted soon.

Soft Vinyasa Yoga, Saturday 9am

I have recorded the sequence here:
http://www.lulubandhas.com/yoga/video/soft-vinyasa/kira-ryder-soft-vinyasa-softening-our-opinions-2010-03-20

But since it will be unpublished for another week, it is also here:
16 Peeps or So
4 Drop Ins

Beautiful Spring Day.

Initial sharing around tonight's dinner at Farmer and the Cook.  Rave reviews about Olivia's cooking.  A little teasing about whose opinions matter the most.  This set the tone for the class and the dharma talk ended up being around the practice of softening our opinions.  Sutra 1.2 and 1.33.  The sequence relies on the feeling of the earth, water, fire and air elements towards handstand.

Opening
Sukhasana with Fore ward Fold and Sidebending
Malasana
Uttanasana
Roll up to Standing

Schiffmann Style Hokey Pokey
Full Body Shaking
Heart Prana Pounding
Heart Hand Prana Extension

Tadasana
Ujayyi Pranayama

LAM
Sun to
Sequence 1
Lunge
Dog
Lunge
Uttanasana
Utkatasana
Tadasana

VAM
Sun to
Sequence 2
Lunge
Twisting Lunge
Hammock Pose
Lunge

Vinyasa 1
Dog
Easy Side Plank Both Sides

Plank
Dog

Repeat Sequence 2 Other Side
Uttanasana
Utkatasana
Tadasana

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

Repeat Sequence 3 Other Side

Vinyasa 2
Plank
Baby Cobra to Locust to Cobra

Rocket Cat
Plank
Dog

Step Forward Uttanasana
Utkatasana
Tadasana

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

Repeat Vinyasa 2

Repeat Sequence 4 Other Side

Side Plank Both Sides

Vinyasa 3
Plank
Baby Cobra
Locust with Fingers Interlaced
Rocket Cat
Plank
Dog

Step Forward Uttanasana
Roll up to Standing

Transition to Wall

Half Handstand Play, 2 Rounds
Half Handstand with Partners

Handstand Play

Legs up Wall
Eye of the Needle Stretch

Bridge Pose
Easy Spinal Twist

Savasana

Sit


The video will be posted in about a week.

xo
k

Moving These Sequences

I am starting to record these sequences on Lulu Bandha's.

The day of the class, I will be entering the sequence and then posting the video of the class once it is processed.

So, for example, today's Sweet Vinyasa class is here:
http://www.lulubandhas.com/yoga/video/sweet-vinyasa/kira-ryder-sweet-vinyasa-towards-bind-self-love-2010-03-22

If you click on the "Sequence" Tab, below the video, you will be able to see the sequence.

The video will be posted about a week later.

It seems like a good idea for me to log the link here.

If you create an account on Lulu Bandha's, you can ask questions there.

Stay close.

xo
k

Stiff White Guys Yoga, Sunday 10am

11 Peeps
Daylight Savings
And it is the most exquisite Spring Day


Title: Allowing the Sacral Waters to Flow
Teaser: We attend to the region of the lower belly and sacrum

Sequence: We spend more than 2/3 of the class supine, only standing up for Tadasana and a round of simple lunge salutes.  Easy and gentle and deliberate focus.

Opening
Imrpressing the Heart with Shoulder Opening
Tailbone Awareness
Windsheild Wiper
Tailbone Awareness

Eye of the Needle with Tailbone Attention

Breath in Belly
Attention to Nostrils

Supine Hand to Big Toe Pose with Strap and at Wall

Supine Extended Tadasana

Transition to Sitting

Easy Sukhasana with Side Bending

Transition to Uttanasana
Roll up to Standing

Tadasana with Awareness of Earth and Water Elements
Stoking the Fire with the Ujayyi

3 Rounds Easy Lunge Salutes leading towards Crescent Moon
Childs POse

All Fours
Childs Pose

Plank
Dog
Childs

All Fours
Easy Side Plank Both Sides
Childs

Plank
Dog
Plank
Rest on Belly
Windsheild
Roll onto Backs

Bridge Pose x 2
Knees to Chest

Easy Spinal Twist Both Sides

Savasana

Sit

Stiff White Guys Yoga, Saturday @ 10:45am

18 peeps
Title: Opening into the Ocean
Teaser: Emphasizing the water element, we ground through the feet and hands.

Sequence Short: We begin supine with a focus on the Sacral Chakra and Breath, opening the hips and legs.  We move through a sequence of Lunge Salutes towards Downward Facing Dog.


Opening
Supine, Knees Bent
Windsheild Wiper
Breath in Belly
Tailbone Awareness
Shimmy

Pause, notice breath in nostrils.

Eye of the Needle Play

Apanasana with Extended Foot on Wall, Knee to Chest
Both Sides

Repeat Apanasana with Brick under Sacrum to stretch Psoas

Rest, Attention to breath in nostrils.  Play with inner and outer channels.

Supta Utthita Tadasana

Transition to Sitting.

Discuss a bit.

Transition to Uttanasana
Roll up to Standing

Heart Prana Pounding
Heart Palm Prana Extension

Tadasana
3 Rounds of Easy Lunge Salutes with 2 Crescent Moons


Childs Pose

Easy Side Plank Both Sides
Childs Pose

Plank
Dog
Childs

Plank
Dog
Supine on Belly
Windsheild Wipers

Roll onto Backs
Knees to CHest

Bridge Pose
Knees to Chest
Easy Spinal Twist both Sides

Savasana

Soft Vinyasa Yoga, Saturday 9am

I forgot to turn the microphone on until 20 minutes in.

Title: She's Just a Little Touched
Teaser: We talk about touching the enlightened energies, or letting them touch us...while moving towards Handstand.

Sequence Short: We become intimate with the elements of earth and water through the feet and legs and hands and arms.


Opening
Baddha Konasana with Feet Massage and Sen Channel Pressing
Easy Revolving Head to Knee Pose Both Sides

Malasana
Uttanasana
Roll up to Standing

heart Prana POunding
Heart Hand Prana Extension
Tadasana

LAM
Sun to
Sequence 1
Lunge
Dog
Lunge

Uttansana
Complete Sun to Standing

Tadasana
VAM
Sun to Sequence 2
Lunge
Twisting Lunge
Hammock
Lunge
Dog

Easy Side Plank Both Sides
Plank
Dog

Repeat Sequence 2

Complete Sun to Standing

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

Repeat  Sequence 3 Other Side

Vinaysa 1
Plank
Baby Cobra
Locust
Cobra
Rest, Windshield Wiper
Rocket Cat
Plank
Dog

Uttanasna
Roll up to Standing

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

Repeat Vinyasa 1

Repeat Sequence 4 Other Side

Side Plank
Dog
Side plank Other Side
Dog

Vinyasa 2
Plank
Baby Cobra
Locust
Rest
Rocket Cat
Plank
Dog

Uttanasana
roll up to Standing

Transition to WALL

Half Handstand Play Solo
And with Partners

handstand Play

Legs Up wall
Eye of the Needle

Easy Spinal Twist

Savasana

Sit

Help of Ojai Yoga Class, Thursday 11am

One of my most favorite classes to show up to.
This is my forst time teaching since we lengthened the class to 90 minutes.
About 15 peeps.

Today we focused on the subtle movement of the breath in the nostrils.  This knocked everyone's socks off.  It was so potent and powerful for everyone.  I was therefore encouraged to talk more frankly about the chakras and the nadis.  The water element is great for this group cuz as we age, we are drying up.

Opening
Supine with Feet Facing Wall
Knees bent.

Attention to breath in belly.
Introduction of water element and awareness of Sacrum and Sacral Chakra.

Windshield Wipers
Tailbone Awareness
Shimmy

Eye of the Needle in Stages with Tailbone Movement

Apanasana with One Leg Against Wall
Both Sides

Repeat with Brick under Sacrum for Psoas Stretch
Both Sides
Remove Brick and Rest

Attention to breath in Nostrils.
Movement of Awareness in Inner and Outer Channels

Supta Utthita Tadasana with Feet on Wall

Transition to Sitting
Discuss the nostril breathing.
Mini nadi and chakra talk

Transition to Standing
Easy Forward Fold

Heart Prana Pounding

Palm Prana Extension

Tadasana
Earth and Water Connection

Warrior 2 Dance Both Sides
Wide Leg Forward Fold

Warrior 2 Dance to Warrior 2 and Hold
Repeat Other Side
Wide Leg Forward Fold

Tadasana

Transition to All Fours
Play with Earth and Water on Hands
Childs Pose

Easy Side Plank Both Side
Childs Pose

Plank
Down Dog
Childs Pose

Transition to Belly
Baby Cobra to Locust
Rest

Baby Cobra to Locust to Cobra
Rest

Roll onto Backs
Knees to Chest
2 Rounds Abdominals

Supine Resting Pose
Alternate Nostril Breathing Awareness

Savasana

Yin Yoga and Meditation, Wed 7pm

5 Peeps


Talked again about Injury sharing about my shoulder.

Pigeon, 5 min
Childs Pose
Pigeon, 5 min
Childs Pose

Sphinx, 5 min
Childs Pose

Reverse Prayer Shoulder Opener, 3 minutes
Rest
Repeat Other Side


Spinal Twist, 5 minute
Rest, 2 minutes
Spinal Twist Other Side
Rest and play with alternate nostril breathing

Roll up to Sit.

25 minute sit.
Best ever.
Everyone was so in it.
No one layed down for savasana
My sacrum felt like a hot plate.

Sweet Vinyasa Yoga, Wednesday @ 8:30am

Title: Watering the Downward Facing Tree
Teaser: We play with the earth and water elements to get grounded in handstands.

Sequence Summary: We open the leg and side body channels seated.  Using Tadasana, we connect with earth and water elements, playing with the chakra bijas through a lunge sequence and moving towards Adho Mukha Svanasana.


About 15 Peeps
Opened with a talk about injuries.  Shared about my shoulder.  This lead into a dharma talk about this practice being one of learning how to touch ourselves, become intimate and see it all.

Baddha Konasana Foot Massage and Leg Channel Pressing
Revolving Head to Knee Pose
Malasana
Uttanasana
Roll up to Standing

Heart prana Pounding
Heart Palm Extension play

Tadasana
Grounding and Connecting to the Earth and Water Elements

LAM
Sun to
Sequence 1
Lunge
Dog
Lunge Other Side
Uttanasana
Roll up to Standing

Tadasana
VAM
Sun to
Sequence 2
Lunge
Twisting Lunge
Hammock
Lunge
Dog

Plank
All Fours
Easy Side Plank Both Sides
Childs pose
Plank
Dog

Repeat Sequence 2 Other Side

Uttanasana
Utakasana
Tadasana

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

Repeat Sequence 3 Other Side

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

Uttanasana
Roll up to Standing

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

Vinyasa 1

Repeat Sequence 4 Other Side

Plank
Side Plank
Dog
Side Plank Other Side
Dog

Vinyasa 2
Plank
Baby Cobra
Locust
Rest, Windshield Wiper
Rocket Cat
Plank
Dog

Uttanasana
Roll up to Standing

Transition to a Wall

Half Handstand Play
Half Handstand with Partners

Handstand

Legs up Wall
Eye of the Needle @ Wall
Easy Spinal Twist
Savasana

Sit

Sweet Vinyasa Yoga, Monday 8:30

Title: Earth in the Hands, Water in the Neck

Teaser: We connect to the Earth in the Legs and Water in the Sacrum with Standing Postures.  Then we turn it upside down for Adho Mukha Vrksasana, or Downward Facing Tree Pose.

Sequence Short: We tune the chakras and their elements with a lunge sequence in preparation for handstand play.

17 Peeps

A new day for me.  I am on a mini sabbatical from my regular life.  I am house sitting for a friend and caring for his pets as an opportunity to be away from the computer for the evening and morning hours.  This is providing a new solitude and this morning I woke up experiencing a new deep sadness which is not as accessible when there is so much to do.  This made the class quiet.  Especially since I had been sitting in the studio for almost an hour before anyone arrived.


Opening
Sukhasana with Foreword Folds and Side Bending
Transition to Uttanasnaa
Roll up to Standing

Arm Prana Awakening
Heart Prana Pounding
 Heart Palm Prana Awareness

Tadasana
Ujayyi Pranayama
LAM
Sun to 
Sequence 1
Lunge
Dog
Lunge
Uttanasana
Complete Sun to Standing

Tadasana
VAM
Sun to
Sequence 2
Lunge
Twisting Lunge
Hammock
Lunge
Dog

Vinyasa 1
Easy Side Plank Both Sides
Plank
Dog

Repeat Sequence 2 Other Side
Uttanasana
Complete Sun to Standing

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

Repeat Sequence 3 Other Side

Vinyasa 2
Plank
Baby Cobra
Locust
Cobra
Rest, Windshields
Rocket Cat
Plank
Dog

Uttanasana
Roll up to Standing

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

Vinyasa 2

Repeat Sequence 4 Other Side

Side Plank Both Sides

Vinyasa 3
Plank
Baby Cobra
Locust
Rest, Windshield Wipers
Rocket Cat
Plank
Dog

Uttanasana
Complete Sun to Standing


Transition to Wall
Half Handstand Play
Half Handstand Play with Partners

Handstand Play with emphasis on Earth and Water inverted

Legs up Wall
Eye of Needle Stretch

Easy Spinal Twist
Savasana
Sit

Stiff White Guys Yoga, Sunday 10am

Title: Feeling the Support of the Earth
Teaser: Playing with the elements of the chakras upright and upside down

Sequence Short:  Opening Hips, Sacrum and Shoulders towards and easy and relaxed downward facing dog.


18 or so Peeps

We open with easy attention to the hips and low back. 
We come to sitting and side bend a few times.

We come to standing and tune towards the earth and water elements in Tadasana.
With awareness on grounding, we move through a simple lunge sequence. 
We open the shoulders with bricks and play with partners to get a sense of ease. 
We connect all this towards downward facing dog. 
We finish with Bridge Pose and Easy Spinal Twisting

Savasana

Sit

Stiff White Guys Yoga, Saturday 10:45am

Title: The slightest Sift makes a Big Difference
Teaser: We use the wall to open towards Half Moon Pose

Sequence Short: We stretch the hamstrings, open the shoulders and practice balance towards Ardha Chandrasana.

10 Peeps


Opening
Supine with Feet @ Wall
Hamstring Stretching
Supine Extended Mountain Pose

Transition to Sitting
Easy Side Stretching

Transition to Standing
Uttanasana
Roll up

Sequence 1
Shoulder Opening @ Wall
Splat
Right Angle Pose
Uttanasana
Roll up to Standing

Tadasana
Connect with Earth and Water Elements and Ujayii Pranayama

Repeat Sequence 1 with more awareness and attention to breath
Add Leg Lift in Right Angle Pose

Triangle Sequence
Triangle at Wall Each Side
Wide Leg Forward Fold
Tadasana

Repeat Triangle Sequence

Half Moon @ Wall Both Sides
Forward Fold Roll up

Repeat Half Moon with Partners assisting in foot lift

Bridge Pose x 2
Easy Spinal Twist
Savasana

Soft Vinyasa Yoga, Saturday 9am

Title: Offering Support instead of Advice

Teaser: Playing with the elements of the Chakras, we turn upside down in handstand.

17 Peeps

I just got back from being up North with friends.  I am sick.  But the mood quickly became irreverent when I made a joke about men and sex and checking the pressure in the tires.  Somehow that mood stayed and class was a little silly.  We did a basic lunge flow with the chakras.  Then played with partners to prepare for handstand.

Sequence short: Lunge Salutes with chakra chanting.  Shoulder Work with Partners and Brick.  Half Handstand and Handstand.

Opening

Easy Revolving Head to Knee Pose

Malasana

Uttanasana

Roll up to Standing

Hokey Pokey a la Schiffmann

Full Body Shaking

Heart Prana Pounding

Tadasana

LAM

Sun to 

Sequence 1

Lunge

Dog

Lunge

Uttanasana

Complete Sun to Standing

Tadasana

VAM

Sun to 

Sequence 2

Lunge

Twisting Lunge

Hammock

Dog

Repeat Sequence 2 Other Side

Uttanasana

Complete Sun to Standing

Tadasana

Utthita Tadasana

RAM

Sun to

Sequence 3

Lunge

Crescent Moon

3 Legged Dog

Dog

Repeat Crescent Moon on the Other Side

Vinyasa 1

Plank

3 Rounds Dips

baby Cobra to Locust to Cobra

Rest

Windshield Wiper

Rocket Cat

All Fours

Easy Side Plank Both Sides

Childs Pose

Plank

Dog

Uttanasana

Roll up to Standing

Tadasana

YAM

Sun to 

Sequence 4

Lunge

Hammock

Warrior 2 Dance

Warrior 2

3 Legged Dog

Dog

Repeat Sequence 4 Other Side

Side Plank Both Sides

Vinyasa 2

Plank

Baby Cobra to Locust

Rest

Windshield Wiper

Rocket Cat

Childs

Plank

Dog

Uttanasana

Roll up to Standing

Partner Work with Even Cow girls get the Blues

Half Handstand

Partners with Half Handstand

Choice of Handstand or continue with Partners

Rest

Eye of the Needle

Easy Spinal Twist

Savasana

Yin Yoga and Meditation, Monday 7pm

12 Peeps

3 New

We laughed a lot tonight.  The theme of Suffering.  The purpose of practice.  The point of sitting.


Swan, 5 minutes
Sitting
Swan, 5 minutes
Sitting

Wide Leg Forward Fold or Frog, 5 minutes
Rest

Lunge, 5 minutes
Childs pose
Lunge, 5 minutes
Childs pose

Locust, 1 minute
Rest
Locust, 1 minute
Rest

Sphinx or Seal, 5 minutes
Rest

Roll onto Back
Knees to Chest

Spinal Twist, 5 minutes
Rest
Spinal Twist, 5 minutes
Rest

Roll up to Sit

15 minutes
Optional Savasana, 5 minutes

Sweet Vinyasa Yoga, Monday @ 8:30am

Title: Rise from the Mud
Teaser: We play with the elements of the chakras towards Urdhva Dhanurasana.

Seq: We use Tadasana to practice grounding and opening to the earth.  We use a lunge sequence to open the thighs and shoulders for wheel pose.

28 peeps

3 Drop ins

28 is pretty crowded for Lulu's.  So many friends showed up.  Uschi was there.  Aaron was there.  And many others.  We played with Swamp Monster and Hallelujah Arms towards Urdhva Dhanurasana (UD).  The talking points played with the Kapha Earth and Water elements of Spring creating the Swamp Monster and giving rise to the Lotus of Heart.  Shared some of what I am learning in Ravi's course on the Gospels. 

Opening
Sukhasana
Forward Fold and Side bending

Easy Side Plank
Childs Pose
Plank
Dog

Uttanasana
Roll up to Standing

Schiffmann Hokey Pokey
Full Body Ecstatic Shaking
Heart Prana Pounding
Heart Hand Prana Extension

Tadasana
LAM
Sequence 1
Sun to 
Lunge
Dog
Lunge Other Side
Uttanasana

Malasana
Uttanasana
Complete Sun to Standing

Tadasana
VAM
Sun to 
Sequence 2
Sun to Lunge
Twisting Lunge
Hammock
Lunge
Dog

Repeat Sequence 2 Other Side

Uttanasana
Malasana
Mouse Pose
Malasana
Uttanasana
Complete Sun to Standing

Swamp Monster and Hallelujah Arms
with Shoulder Stretching
and play towards understanding UD Arms

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

Repeat Sequence 3 Other Side

Vinyasa 1
Plank
Baby Cobra
Locust
Cobra
Rest Windshield Wiper
Rocket Cat
Childs Pose
Plank
Dog


Uttanasana
Roll up to Standing

Tadasana
YAM
Sun to
Sequence 4
Lunge
Swamp Warrior to Hallelujah Warrior
Lunge
3 Legged Dog
Dog

Repeat Sequence 4 other Side

Rounded Plank
Dog


Vinyasa 2
Rounded Plank to Cobra
Rest
Rocket Cat
Childs Pose
Vajrasana

Demos with Peter and Karen

Repeat Vinyasa 2 on Own

Repeat Sequence 4 

Vinyasa 3
Rounded Plank to Updog

Repeat Sequence 4 Other Side

Repeat Vinyasa 3

Childs Pose

Transition onto Backs

Windshield Wiper
Bridge Pose
Rest

Wheel Stage 2

Wheel Stage 3
(everyone's wheels looked amazing!)

Rest
Eye of the Needle
Eagle Spinal Twist

Repeat Other Side

Rest Savasana

Sit