tag:blogger.com,1999:blog-70246651223599795132024-03-13T06:49:41.644-07:00Teaching YogaA collection of the yoga class sequences, workshops and privates Kira Ryder is teaching at Lulu Bandha's in Ojai, California.Kira Ryderhttp://www.blogger.com/profile/04884487966865046088noreply@blogger.comBlogger850125tag:blogger.com,1999:blog-7024665122359979513.post-26893349365898887962010-06-16T22:44:00.001-07:002010-06-16T22:44:16.068-07:00Lulu Bandha's Yoga Class SequencesThe teachers of Lulu Bandha's are posting our classes here:<br />
<br />
http://www.lulubandhas.com/yoga/forum/teaching-yoga/actual-class-sequences<br />
<br />
Hope to see!<br />
<br />
xo<br />
kiraKira Ryderhttp://www.blogger.com/profile/04884487966865046088noreply@blogger.com2tag:blogger.com,1999:blog-7024665122359979513.post-61845552746294914332010-05-04T10:30:00.000-07:002010-05-04T10:30:48.135-07:00Posting Across TownI have been posting the latest sequences across town at <a href="http://www.lulubandhas.com/yoga/">Lulu Bandha's.</a> <br />
<br />
Right now they are connected to videos, some of which are free, some of which can be purchased and some of which are available through subscription. <a href="http://www.lulubandhas.com/yoga/videos/yogaclasses">The classes can be accessed here.</a><br />
<br />
<br />
<br />
But all the sequences can be read.<br />
<br />
<br />
I am not totally satisfied with their accessibility right now and am working on making them stand alone, so one does not have to click through videos to find them.<br />
<br />
<br />
I have gone from obsessing abut the psoas, to the connection of the Manipura and the Anahata to the softening the heads of the femurs to languaging with the internal organs.<br />
<br />
<br />
The latest inspiration is from the Taoist Yoga practice. "The gentleness of the kidneys supports the kindness of the liver, supports the honor and respect of the heart, supports the honesty and sincerity of the spleen, supports the Justice of the lungs."<br />
<br />
<br />
I am not sure what that means, but it draws me in to find out.<br />
<br />
<br />
xo<br />
kKira Ryderhttp://www.blogger.com/profile/04884487966865046088noreply@blogger.com1tag:blogger.com,1999:blog-7024665122359979513.post-18902015580921184772010-03-28T21:26:00.000-07:002010-03-28T21:26:44.643-07:00Tuning to the Teacher Within Workshop at Smiling Dog Yoga, Day 3This morning I again slept in.<br />
<br />
Woke up around 8am or so, wrote out my dreams.<br />
<br />
Steve and Lisa had picked up croissants!<br />
Steve made me a latte and I made some eggs.<br />
<br />
I wrote out 3 possible plans for the class.<br />
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.<br />
<br />
I spent the rest of the morning at the beach on the pier.<br />
Unscheduled time is such a sweet gift.<br />
<br />
We gathered at 2.<br />
<br />
<b>1. Nervous System Discussion</b><br />
I shared the relationship of the parasympathetic and sympathetic systems and how yoga works.<br />
<br />
We tied it into Sutra 1.2, Sutra 1.33 and Sutra 1.34.<br />
Great sharing and questions.<br />
<br />
<b>2. Practice</b><br />
In the interest of helping people start to work together more and practice feeling and touching and talking, we worked in pairs.<br />
<br />
Impressing the Heart Solo<br />
Impressing the Heart with Partners, 2 different ways<br />
<br />
Supine Extended Hand to Big Toe Pose with Partners<br />
<br />
Here we were able to connect the nervous system discussion with a way of teaching postures by "Feeling".<br />
"Recal the feeling of the brick behind the heart...recall the feeling of your partner's thumb in your hip..." to access the pose.<br />
J was willing to be the demo model for Warrior 1 and Twisting Triangle.<br />
<br />
This seemed to be the main "a ha" moment of the weekend.<br />
That we can access the alignment of a posture through memory of feelings rather than external instructions.<br />
This ties into the practice of remembering what it feels like to be relaxed and choosing it consciously.<br />
<br />
Alternate Nostril Hip Rotation with Partners<br />
SavasanaKira Ryderhttp://www.blogger.com/profile/04884487966865046088noreply@blogger.com0tag:blogger.com,1999:blog-7024665122359979513.post-5679717802430626032010-03-27T20:24:00.000-07:002010-03-27T20:24:05.115-07:00Tuning to the Teacher Within, Day 2<b>Day 2 of SLO</b><br />
<br />
I had such a sweet day. <br />
I woke up to home made blueberry muffins.<br />
And Steve made me a latte.<br />
<br />
Lisa scheduled me an 11 o'clock massage with Randy.<br />
WOW.<br />
<br />
Brett of the Smiling Dog Cafe made me a burrito.<br />
<br />
Heaven.<br />
<br />
So starting class at 2:00 felt like the easiest thing ever.<br />
<br />
We circled to begin.<br />
<b>1. Response to <a href="http://www.stanfordalumni.org/news/magazine/2007/marapr/features/dweck.html">"Effort Effect" Article</a> which was assigned as homework.</b><br />
Lots of connections and good questions about feeling like we are both at times.<br />
Good point made by P that some respond to the reverse of being told that they will never make it.<br />
<br />
<b>2. My response to last night</b><br />
I suggested that the main question of the group is:<br />
How do I connect more deeply?<br />
<br />
Some discussion on this.<br />
<b><br />
3. I introduced the Right and Left Brain Topic of discussion.</b><br />
I assigned the Jill Taylor video for homework:<br />
http://www.ted.com/talks/jill_bolte_taylor_s_powerful_stroke_of_insight.html<br />
<br />
And weaved it towards the job of a yoga teacher.<br />
Talking about all the balance of Left and Right that goes on in teaching and in practice.<br />
<br />
Then there were some questions:<br />
- Do I bring up politics in class?<br />
<br />
S's sharing of feeling connected to the teaching and wanting to share them, guided us to talking about Recording and Sharing our Teachings.<br />
This stirred up some resistances and fears.<br />
So that was cool.<br />
I am grateful cuz I will present it softer next time.<br />
<br />
<b>4. Assigned Teaching to Learn Homework.</b><br />
Thought about assigning Lineage Homework, but felt like too much.<br />
<br />
We talked for about an hour.<br />
<br />
So, we began practice around 3.<br />
Focusing on the Elements and moving towards Handstand.<br />
<br />
<b>Opening</b><br />
Sukhasana, Foreword Fold and Side Bending<br />
<br />
Transition to Uttanasana<br />
Roll up to Standing<br />
<br />
Schiffmann Style Hokey Pokey<br />
Full Body Shaking<br />
<br />
Heart Prana Pounding<br />
Heart Hand Prana Extension<br />
<br />
Tadasana with Grounding<br />
<br />
LAM<br />
Sun to <br />
<b>Sequence 1</b><br />
Lunge<br />
Dog<br />
Lunge<br />
Uttanasana<br />
Utkatasana<br />
<br />
Tadasana<br />
<br />
VAM<br />
Sun to <b>Sequence 2</b><br />
Lunge<br />
Twisting Lunge<br />
Hammock<br />
Lunge<br />
Dog<br />
<br />
Plank<br />
All Fours<br />
Easy Side Plank Both Sides<br />
Childs Pose<br />
<br />
Plank<br />
Dog<br />
<br />
<b>Repeat Sequence 2 </b>Other Side<br />
<br />
Uttanasana<br />
Utkatasana<br />
<br />
Tadasana<br />
Utthita Tadasana<br />
RAM<br />
Sun to<b> Sequence 3</b><br />
Lunge<br />
Crescent Moon<br />
3 Legged Dog<br />
Dog<br />
<br />
<b>Repeat Sequence 3</b> Other Side<br />
<br />
<b>Vinyasa 1</b><br />
Plank<br />
Baby Cobra<br />
Locust<br />
Cobra<br />
Windshield Wiper<br />
Rocket Cat<br />
<br />
Plank<br />
Dog<br />
<br />
Uttanasana<br />
Utkatasana<br />
Tadasana<br />
<br />
YAM<br />
Sun to <b>Sequence 4</b><br />
Lunge<br />
Hammock<br />
Warrior 2 Dance<br />
Warrior 2<br />
Lunge<br />
3 Legged Dog<br />
<br />
Dog<br />
<br />
Repeat <b>Sequence 4 </b>Other Side<br />
<br />
Side Plank Both Sides<br />
<br />
Dog<br />
<br />
Vinyasa 2<br />
Plank<br />
baby Cobra<br />
Locust with Bind<br />
Windshield Wiper<br />
Rocket Cat<br />
<br />
Plank<br />
Dog<br />
<br />
Uttanasana<br />
Roll up to Standing<br />
<br />
Transition to Walls<br />
Half Handstand Play<br />
<br />
Half Handstand Play with Partners<br />
<br />
Handstand Play <br />
Practice Assisting<br />
<br />
<br />
Bridge<br />
Rest (internal HAM)<br />
Bridge<br />
<br />
Knees to Chest<br />
Easy Spinal Twist Both Side<br />
<br />
Savasana<br />
<br />
Sit Together.<br />
<br />
<br />
Then we ate together. Brett made us a fantastic meal of Acorn Squash Soup, Quinoa Salad and Raw Strawberry Crumble.<br />
Sharing a meal together allowed for more sharing and connection.<br />
3 hours x 3 times is so short.<br />
I am so grateful to Lisa and Brett for allowing us more time together.Kira Ryderhttp://www.blogger.com/profile/04884487966865046088noreply@blogger.com0tag:blogger.com,1999:blog-7024665122359979513.post-88601195530115709152010-03-26T22:16:00.000-07:002010-03-26T22:16:36.643-07:00Tuning to the Teacher Within, Day 1Drove up from Ojai to SLO today to teach at my good friend Lisa's place, Smiling Dog Yoga.<br />
<a href="http://www.lulubandhas.com/yoga/page/tuning-teacher-within-workshop-smiling-dog-yoga">This is the workshop flyer.</a><br />
<br />
Tonight we gathered from 6:00 to 8:30.<br />
<br />
13 Peeps<br />
<br />
We met with a yin yoga practice.<br />
Difficult to come across the right talking points when you are also landing.<br />
I found myself more quiet and less moved to share than usual.<br />
Always fun to notice the new.<br />
<br />
<br />
Sequence<br />
Butterfly, 5 minutes<br />
Rest<br />
<br />
<br />
Swan, 5 Minutes<br />
Rest, 2 minutes<br />
Repeat Other Side<br />
<br />
Sphinx or Seal, 4 minutes<br />
Rest<br />
Childs Pose<br />
<br />
Lunge, 4 minutes<br />
Childs Pose<br />
Repeat Other Side<br />
<br />
Reverse Prayer Shoulder Opener, 3 minutes<br />
Rest<br />
Repeat Other Side<br />
<br />
Eagle Spinal Twist, 5 minutes<br />
Rest, 3 minutes<br />
Repeat Other Side<br />
<br />
Nostril Breath Awareness<br />
<br />
Savasana<br />
<br />
Gathered in a Circle and Shared.<br />
The Suggestion was to share your name, what and where you are teaching, who you are teaching<br />
Questions, Struggles<br />
<br />
<b>The Main Questions Expressions were:</b><br />
1. How do I teach more than just asana<br />
2. How do I teach what I am also just learning<br />
3. Where is my practice going next? and How do I take it there?<br />
4. How do I feel ready to teach?<br />
5. I want more consistency in my practice<br />
6. How do I allow myself the space to heal?<br />
7. How do I create a space for healing for others?<br />
8. How do I find inner stillness?<br />
9. How do I introduce people interested in fitness to mantra and mediation?<br />
10. How do I teach myself?<br />
11. How do we connect?<br />
12. How do I become intimate and non attached.<br />
13. How do I integrate teaching and practice?<br />
<br />
I am not sure I see the main theme yet.<br />
I think it is around touching ourselves, connecting and opening.<br />
<br />
So tonight as I head to bed, my question is How do I facilitate the space tomorrow to allow these questions to beKira Ryderhttp://www.blogger.com/profile/04884487966865046088noreply@blogger.com0tag:blogger.com,1999:blog-7024665122359979513.post-31579927974708037622010-03-25T20:09:00.000-07:002010-03-25T20:09:05.325-07:00Help of Ojai Yoga Class, Thursday 11amThis has become one of my most favorite classes.<br />
In many ways it is "cutting edge" for me in the way I teach and share.<br />
<br />
This class video will be posted here soon:<br />
http://www.lulubandhas.com/yoga/video/yoga-classes/kira-ryder-granny-yoga-grounding-towards-side-plank-2010-03-25<br />
<br />
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.<br />
<br />
<b>Opening</b><br />
Supine, knees bent<br />
Attention to the Sacral Chakra<br />
Gentle Belly Breath and Awareness of the Water Element<br />
<br />
Windshield Wipers <br />
<br />
Tailbone Awareness<br />
Shimmy<br />
Eye of the Needle with Tail Awarness<br />
<br />
Transition to Sitting<br />
<br />
Sutra 1.1 Discussion<br />
<br />
Sukhasana with Side, BAck and Foreward Bending<br />
<br />
Transition to Standing<br />
Easy Uttanasana<br />
<br />
<br />
Schiffmann Hokey Pokey<br />
Full Body Shaking<br />
Heart Prana Pounding<br />
Heart to Hand Extenstion<br />
<br />
<br />
<br />
Tadasana with Chakra Element Play<br />
<br />
3 Rounds of Lunge Salutes with 2 Crescent Moons<br />
<br />
Childs Pose<br />
<br />
Plank to Dog<br />
Childs Pose<br />
<br />
Easy SIde PLank Both Sides<br />
Childs Pose<br />
<br />
Plank to Side PLank Both Sides<br />
(EVERYONE DID IT! WOW!!!)<br />
DOg Pose<br />
<br />
Rest on Belly, Windhseild WIper<br />
<br />
Reverse PRayer SHoulder Opener, 3 minutes<br />
REst<br />
Repeat Other Side<br />
<br />
Knees to Chest<br />
Easy Spinal Twist of Choice<br />
<br />
SavasanaKira Ryderhttp://www.blogger.com/profile/04884487966865046088noreply@blogger.com1tag:blogger.com,1999:blog-7024665122359979513.post-46589794357668659802010-03-25T19:58:00.000-07:002010-03-25T19:58:43.574-07:003 Privates in 2 DaysMy privates were so different this week.<br />
<br />
Couple 1<br />
We sequenced towards creating the necessary tensions for Extended Side Angle Pose.<br />
<br />
60 year old Woman<br />
We focused on strengthening the breathing mechanisms.<br />
<br />
45 year old Woman<br />
We foucsed on softening the neck while increasing mindfulness and awareness in micromovements.Kira Ryderhttp://www.blogger.com/profile/04884487966865046088noreply@blogger.com0tag:blogger.com,1999:blog-7024665122359979513.post-12302111166824240042010-03-25T19:55:00.002-07:002010-03-25T19:55:40.540-07:00Yin Yoga and Meditation, Monday 7pmYin Yoga<br />
<br />
9 Peeps<br />
3 Drop ins<br />
<br />
Talk continued on the "small voice" and the tracking of subtle energies as practice listening.<br />
Shared details of Sutra 2.3. Suggested practicing repetition of Sanskrit inside.<br />
<br />
Swan, 5.5 minutes<br />
Rest, 2 min<br />
Repeat Other Side<br />
<br />
Uppavista Konasana or Frog, 5 minutes<br />
Rest, 2 minutes<br />
<br />
Sphinx or Seal, 5 minutes<br />
Rest 2 minutes<br />
<br />
Reverse Prayer Shoulder Opener, 3 min<br />
Rest, 1 min<br />
Repeat Other Side<br />
<br />
Eagle Spinal Twist, 4 min<br />
Rest, 2 min<br />
Repeat Other Side<br />
<br />
Attention to Nostril Breath<br />
<br />
Sit, 15 minutes<br />
Keep Sitting or Savasana, 5 minutesKira Ryderhttp://www.blogger.com/profile/04884487966865046088noreply@blogger.com0tag:blogger.com,1999:blog-7024665122359979513.post-84428634788494192292010-03-25T19:55:00.000-07:002010-03-25T19:55:00.897-07:00Sweet Vinyasa Yoga, Wednesday 8:30amSweet Vinyasa: 3.24.10<br />
Video will soon be here:<br />
http://www.lulubandhas.com/yoga/video/sweet-vinyasa/kira-ryder-sweet-vinyasa-sutra-11-and-handstand-2010-03-24<br />
<br />
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.<br />
<br />
<b>Opening</b><br />
Sukhasana<br />
with Foreword Fold, Chest Press and Side Bending Circle<br />
<br />
Uttanasana<br />
Roll up to Standing<br />
<br />
Hokey Pokey<br />
Heart Prana Pounding <br />
Heart Palm Prana Extension<br />
<br />
Tadasana<br />
LAM<br />
Sun to <br />
<b>Sequence 1</b><br />
Lunge<br />
Dog<br />
Lunge<br />
Uttanasana<br />
Utkatasana<br />
<br />
Tadasana<br />
<br />
VAM<br />
Sun to <br />
<b>Sequence 2</b><br />
Lunge<br />
Twisting Lunge<br />
Hammock<br />
Low Lunge with Rounded Plank Press<br />
3 Legged Dog<br />
Dog<br />
<br />
<b>Vinyasa 1</b><br />
Easy Side Plank Both Side<br />
<br />
Plank<br />
Dog<br />
<br />
<b>Repeat Sequence 2</b> Other Side<br />
<br />
<b>Vinyasa 2</b><br />
Plank<br />
Baby Cobra<br />
Locust<br />
Cobra<br />
Rest, Windshield Wiper<br />
Rocket Cat<br />
<br />
Plank<br />
Dog<br />
<br />
Uttanasana<br />
Utkatasana<br />
<br />
Tadasana<br />
<br />
Utthita Tadasana<br />
RAM<br />
Sun to <b>Sequence 3</b><br />
Lunge<br />
Crescent Moon<br />
3 Legged Dog<br />
Dog<br />
<br />
Repeat Sequence 3 Other Side<br />
<br />
<b>Repeat Vinyasa 2</b><br />
Rocket Cat to Childs Pose<br />
SidePlank Version 2 Both Sides<br />
<br />
Plank<br />
Dog<br />
<br />
Uttanasana<br />
Roll up to Standing<br />
<br />
Tadasana<br />
YAM<br />
Sun to <b>Sequence 4</b><br />
Lunge<br />
Hammock<br />
Warrior 2 Dance<br />
Warrior 2<br />
Lunge<br />
3 Legged Dog<br />
Dog<br />
<br />
<b>Repeat Sequence 4</b> Other Side<br />
<br />
Side Plank Both Sides<br />
<br />
<b>Vinyasa 3</b><br />
Plank<br />
Baby Cobra<br />
Locust<br />
Rest, Windshield Wiper<br />
Rocket Cat<br />
Plank<br />
Dog<br />
<br />
Uttanasana<br />
Roll up to Standing<br />
<br />
Transition to Wall<br />
<br />
Half Handstand Play x 2<br />
Handstand Play<br />
<br />
Bridge<br />
Spinal Twist<br />
<br />
SavasanaKira Ryderhttp://www.blogger.com/profile/04884487966865046088noreply@blogger.com0tag:blogger.com,1999:blog-7024665122359979513.post-36169495934122859832010-03-23T16:51:00.000-07:002010-03-23T16:51:07.588-07:00Yin Yoga and Meditation, Monday 7pm9 peeps<br />
<br />
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. <br />
<br />
Swan, 5.5 minutes<br />
Rest and Sit, 2 min<br />
Repeat Other Side<br />
Rest and Sit<br />
<br />
Uppavista Konasana or Frog, 5 Minutes<br />
Rest and Sit, 3 minutes<br />
<br />
Sphinx or Seal, 5 minutes<br />
Rest Supine, 2 minutes<br />
<br />
<br />
Reclining Buddha to Reverse Prayer Shoulder Opener, 3 Minutes<br />
Rest Supine, 1 minute<br />
Repeat Other Side<br />
<br />
Attention to breath in the nostrils<br />
<br />
Eagle Spinal Twist, 4 minutes<br />
Rest, 2 minutes<br />
Repeat Other Side<br />
<br />
Alternate Nostril Breathing play with Awareness Only<br />
<br />
Knees to Chest<br />
<br />
Transitition to Sitting<br />
<br />
Sit for 15 minutes<br />
Option to contine sitting or lie down Savasana, 8 minutesKira Ryderhttp://www.blogger.com/profile/04884487966865046088noreply@blogger.com0tag:blogger.com,1999:blog-7024665122359979513.post-56325163978719716982010-03-22T16:11:00.001-07:002010-03-22T16:11:50.056-07:00Sweet Vinyasa Yoga, Monday @ 8:30amSweet Vinyasa: Towards the Bind<br />
<br />
17 Peeps<br />
<br />
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.<br />
<br />
<b>Opening</b><br />
<br />
Sukhasana with Forward Folding and Easy Backbending <br />
(Attention to breath in front and back of body)<br />
Side Bending<br />
(Attention to breath in side ribs)<br />
<br />
Transition onto All Fours<br />
Easy Side Plank Both Sides<br />
Childs Pose<br />
<br />
Half Dog Pose<br />
Rounded Cat<br />
<br />
Plank<br />
Dog<br />
<br />
Uttanasana<br />
Roll up to Standing<br />
<br />
Tadasana<br />
Earth and Water Elements<br />
<br />
Ujayyi Pranayama<br />
Fire Element<br />
<br />
LAM<br />
Sun to <br />
<b>Sequence 1</b><br />
Lunge<br />
Hammock<br />
Low Inside Lunge<br />
3 Legged Dog<br />
<br />
Dog<br />
<br />
<b>Repeat Sequence 1</b> Other Side<br />
<br />
Dog<br />
<b>Vinyasa 1</b><br />
Rounded Plank<br />
Dog<br />
Plank<br />
Baby Cobra<br />
Locust<br />
Cobra<br />
Rocket Cat<br />
Plank<br />
Dog<br />
<br />
Uttanasana<br />
Malasana<br />
Uttanasana<br />
Roll up to Standing<br />
<br />
Tadasana<br />
VAM<br />
Sun to<b> Sequence 2</b><br />
Lunge<br />
Hammock <br />
Warrior 2 Dance<br />
Warrior 2<br />
3 Legged Dog<br />
Dog<br />
<br />
<b>Repeat Sequence 2</b> Other Side<br />
<br />
<b>Vinyasa 2</b><br />
Rounded Plank to Cobra<br />
Windshield Wiper<br />
Rocket Cat<br />
Plank<br />
Dog<br />
<br />
Uttanasana<br />
Malasana<br />
Mouse Pose<br />
Malasana<br />
Uttanasana<br />
Roll up to Standing<br />
<br />
Tadasana<br />
RAM<br />
Sun to <b>Sequence 3</b><br />
Lunge<br />
Side Angle Blueprint<br />
Triangle<br />
Open and Rounded Triangle<br />
Side Triangle<br />
Side Angle Pose<br />
Low Deep Inner Lunge<br />
3 Legged Dog<br />
Dog<br />
<b><br />
Vinyasa 3</b><br />
Rounded Plank to Updog<br />
Down Dog<br />
<br />
<b>Repeat Sequence 3 </b>Other Side<br />
<br />
<b>Vinyasa 3</b><br />
<br />
Uttanasana<br />
Malasana<br />
Mouse Pose<br />
Malasana<br />
Uttanasana<br />
Roll up to Standing<br />
<br />
Tadasana<br />
YAM<br />
Sun to <b>Sequence 4</b><br />
Lunge<br />
Side Angle Blueprint <br />
Triangle<br />
Open Triangle<br />
Wrapped Triangle<br />
Wrapped Side Angle<br />
Bound Side Angle<br />
<br />
(DEMO)<br />
<br />
3 Legged Dog<br />
Dog<br />
<br />
<b>Repeat Vinyasa 3</b><br />
<br />
<b>Repeat Sequence 4</b> Other Side<br />
<b><br />
Repeat Vinyasa 3</b><br />
<br />
Childs Pose<br />
<br />
Half Lord of the Fishes Pose<br />
Cow Face Pose<br />
<br />
Repeat Other Side<br />
<br />
Transition to Supine<br />
Bridge Pose<br />
<br />
Country Shoulder Stand<br />
Country Plow<br />
Country Karni Pidasana<br />
Roll out<br />
<br />
Uttana Padasana (Fish Variation)<br />
Supine<br />
<br />
Easy Spinal Twist<br />
Knees to Chest<br />
<br />
SavasanaKira Ryderhttp://www.blogger.com/profile/04884487966865046088noreply@blogger.com0tag:blogger.com,1999:blog-7024665122359979513.post-40459223724211356102010-03-22T16:10:00.000-07:002010-03-22T16:10:41.288-07:00Stiff White Guys Yoga, Sunday 10am17 Peeps<br />
4 Drop Ins<br />
<br />
Opening<br />
Supine, with knees bent<br />
Windshield Wiper<br />
Tailbone Awareness<br />
Shimmy<br />
Eye of the Needle Play<br />
<br />
Hamstring Stretching with Strap against Wall with Strap<br />
Supine Extended Mountain Pose<br />
<br />
Transition to Sitting<br />
Sukhasana with Sidebending<br />
Uttanasana<br />
Roll up to Tadasana<br />
<br />
3 Rounds of Lunges towards Crescent Moon<br />
Childs Pose<br />
<br />
Plank to Dog to Childs -- 2 Rounds<br />
<br />
Easy Side Plank Both Sides<br />
Childs Pose<br />
<br />
Towards Vashitasana Sequence<br />
Plank<br />
Dog<br />
Side Plank <br />
Plank<br />
Childs Pose<br />
Repeat Other Side<br />
<br />
Rest Supine on Belly<br />
Passive Shoulder Stretch Both Sides<br />
<br />
Bridge Pose x 2<br />
<br />
Knees to Chest <br />
Easy Spinal TwistKira Ryderhttp://www.blogger.com/profile/04884487966865046088noreply@blogger.com0tag:blogger.com,1999:blog-7024665122359979513.post-69603265590287844442010-03-22T16:09:00.000-07:002010-03-22T16:09:40.737-07:00Stiff White Guys Yoga, Saturday @ 10:45am15 or so Peeps.<br />
<br />
We start supine to open the pelvis and sacrum region.<br />
We move through a sequence of lunges to open the leg channels and practice grounding.<br />
We take this towards Tree Pose.<br />
We talk a little about Sutra 1.2 and Sutra 1.33.<br />
<br />
Need: 2 Bricks and access to a wall if you are new to balancing on one leg.<br />
<br />
Opening<br />
Supine<br />
Impressing the Heart with Shoulder Work and Arm Extension<br />
Windshield Wipers<br />
Tailbone Awareness<br />
Shimmy<br />
Easy Eye of the Needle<br />
<br />
Supta Utthita Tadasana<br />
<br />
Transition to Sitting<br />
Sukhasana with Side Bending<br />
<br />
Transition to Standing<br />
Easy Uttanasana<br />
Roll up to Standing<br />
<br />
Tadasana<br />
<br />
3 Rounds of Lunge Salutes towards Crescent Moon<br />
<br />
Using a Brick to Establish Standing Leg<br />
Uttanasana at Wall<br />
<br />
Little Tree Both Sides<br />
<br />
Uttanasana<br />
<br />
Tree Pose Both Sides<br />
<br />
Uttanasana<br />
Malasana<br />
<br />
Transition to Supine<br />
<br />
Bridge Pose x 2<br />
<br />
Knees to Chest<br />
Easy Spinal Twist<br />
<br />
Savasana<br />
<br />
Sit<br />
<br />
<br />
<br />
We are building our new video portal.<br />
The Sequence can be found here as well:<br />
<br />
http://www.lulubandhas.com/yoga/video/stiff-white-guy/kira-ryder-stiff-white-guys-watering-trees-2010-03-20 <br />
<br />
<br />
<br />
The video will be posted soon.Kira Ryderhttp://www.blogger.com/profile/04884487966865046088noreply@blogger.com0tag:blogger.com,1999:blog-7024665122359979513.post-35589469553428529262010-03-22T16:07:00.000-07:002010-03-22T16:07:32.078-07:00Soft Vinyasa Yoga, Saturday 9amI have recorded the sequence here:<br />
http://www.lulubandhas.com/yoga/video/soft-vinyasa/kira-ryder-soft-vinyasa-softening-our-opinions-2010-03-20<br />
<br />
But since it will be unpublished for another week, it is also here:<br />
16 Peeps or So<br />
4 Drop Ins<br />
<br />
Beautiful Spring Day.<br />
<br />
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.<br />
<br />
<strong>Opening</strong><br />
Sukhasana with Fore ward Fold and Sidebending<br />
Malasana<br />
Uttanasana<br />
Roll up to Standing<br />
<br />
Schiffmann Style Hokey Pokey<br />
Full Body Shaking<br />
Heart Prana Pounding<br />
Heart Hand Prana Extension<br />
<br />
Tadasana<br />
Ujayyi Pranayama<br />
<br />
LAM<br />
Sun to<br />
<strong>Sequence 1</strong><br />
Lunge<br />
Dog<br />
Lunge<br />
Uttanasana<br />
Utkatasana<br />
Tadasana<br />
<br />
VAM<br />
Sun to <br />
<strong>Sequence 2</strong><br />
Lunge<br />
Twisting Lunge<br />
Hammock Pose<br />
Lunge<br />
<br />
<strong>Vinyasa 1</strong><br />
Dog<br />
Easy Side Plank Both Sides<br />
<br />
Plank<br />
Dog<br />
<br />
<strong>Repeat Sequence 2</strong> Other Side<br />
Uttanasana<br />
Utkatasana<br />
Tadasana<br />
<br />
Utthita Tadasana<br />
RAM<br />
Sun to<br />
<strong>Sequence 3</strong><br />
Lunge<br />
Crescent Moon<br />
3 Legged Dog<br />
Dog<br />
<br />
<strong>Repeat Sequence 3 </strong>Other Side<br />
<br />
Vinyasa 2<br />
Plank<br />
Baby Cobra to Locust to Cobra<br />
<br />
Rocket Cat<br />
Plank<br />
Dog<br />
<br />
Step Forward Uttanasana<br />
Utkatasana<br />
Tadasana<br />
<br />
YAM<br />
Sun to <strong>Sequence 4</strong><br />
Lunge<br />
Hammock<br />
Warrior 2 Dance<br />
Warrior 2<br />
Lunge<br />
3 Legged Dog<br />
Dog<br />
<br />
<strong>Repeat Vinyasa 2</strong><br />
<br />
<strong>Repeat Sequence 4</strong> Other Side<br />
<br />
Side Plank Both Sides<br />
<br />
<strong>Vinyasa 3</strong><br />
Plank<br />
Baby Cobra<br />
Locust with Fingers Interlaced<br />
Rocket Cat<br />
Plank<br />
Dog<br />
<br />
Step Forward Uttanasana<br />
Roll up to Standing<br />
<br />
Transition to Wall<br />
<br />
Half Handstand Play, 2 Rounds<br />
Half Handstand with Partners<br />
<br />
Handstand Play<br />
<br />
Legs up Wall<br />
Eye of the Needle Stretch<br />
<br />
Bridge Pose<br />
Easy Spinal Twist<br />
<br />
Savasana<br />
<br />
Sit <br />
<br />
<br />
The video will be posted in about a week.<br />
<br />
xo<br />
kKira Ryderhttp://www.blogger.com/profile/04884487966865046088noreply@blogger.com0tag:blogger.com,1999:blog-7024665122359979513.post-11758601049899049062010-03-22T16:05:00.000-07:002010-03-22T16:05:09.194-07:00Moving These SequencesI am starting to record these sequences on Lulu Bandha's.<br />
<br />
The day of the class, I will be entering the sequence and then posting the video of the class once it is processed.<br />
<br />
So, for example, today's Sweet Vinyasa class is here:<br />
http://www.lulubandhas.com/yoga/video/sweet-vinyasa/kira-ryder-sweet-vinyasa-towards-bind-self-love-2010-03-22<br />
<br />
If you click on the "Sequence" Tab, below the video, you will be able to see the sequence.<br />
<br />
The video will be posted about a week later.<br />
<br />
It seems like a good idea for me to log the link here.<br />
<br />
If you create <a href="http://www.lulubandhas.com/yoga/">an account</a> on Lulu Bandha's, you can ask questions there.<br />
<br />
Stay close.<br />
<br />
xo<br />
kKira Ryderhttp://www.blogger.com/profile/04884487966865046088noreply@blogger.com0tag:blogger.com,1999:blog-7024665122359979513.post-45661815354357985152010-03-14T12:49:00.000-07:002010-03-14T12:49:41.624-07:00Stiff White Guys Yoga, Sunday 10am11 Peeps<br />
Daylight Savings<br />
And it is the most exquisite Spring Day<br />
<br />
<br />
Title: Allowing the Sacral Waters to Flow<br />
Teaser: We attend to the region of the lower belly and sacrum<br />
<br />
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.<br />
<br />
Opening<br />
Imrpressing the Heart with Shoulder Opening<br />
Tailbone Awareness<br />
Windsheild Wiper<br />
Tailbone Awareness<br />
<br />
Eye of the Needle with Tailbone Attention<br />
<br />
Breath in Belly<br />
Attention to Nostrils<br />
<br />
Supine Hand to Big Toe Pose with Strap and at Wall<br />
<br />
Supine Extended Tadasana<br />
<br />
Transition to Sitting<br />
<br />
Easy Sukhasana with Side Bending<br />
<br />
Transition to Uttanasana<br />
Roll up to Standing<br />
<br />
Tadasana with Awareness of Earth and Water Elements<br />
Stoking the Fire with the Ujayyi<br />
<br />
3 Rounds Easy Lunge Salutes leading towards Crescent Moon<br />
Childs POse<br />
<br />
All Fours<br />
Childs Pose<br />
<br />
Plank<br />
Dog<br />
Childs<br />
<br />
All Fours<br />
Easy Side Plank Both Sides<br />
Childs<br />
<br />
Plank<br />
Dog<br />
Plank<br />
Rest on Belly<br />
Windsheild<br />
Roll onto Backs<br />
<br />
Bridge Pose x 2<br />
Knees to Chest<br />
<br />
Easy Spinal Twist Both Sides<br />
<br />
Savasana<br />
<br />
SitKira Ryderhttp://www.blogger.com/profile/04884487966865046088noreply@blogger.com0tag:blogger.com,1999:blog-7024665122359979513.post-4680831462710012152010-03-13T20:01:00.000-08:002010-03-13T20:01:35.605-08:00Stiff White Guys Yoga, Saturday @ 10:45am18 peeps<br />
Title: Opening into the Ocean<br />
Teaser: Emphasizing the water element, we ground through the feet and hands.<br />
<br />
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.<br />
<br />
<br />
Opening<br />
Supine, Knees Bent<br />
Windsheild Wiper<br />
Breath in Belly<br />
Tailbone Awareness<br />
Shimmy<br />
<br />
Pause, notice breath in nostrils. <br />
<br />
Eye of the Needle Play<br />
<br />
Apanasana with Extended Foot on Wall, Knee to Chest<br />
Both Sides<br />
<br />
Repeat Apanasana with Brick under Sacrum to stretch Psoas<br />
<br />
Rest, Attention to breath in nostrils. Play with inner and outer channels. <br />
<br />
Supta Utthita Tadasana<br />
<br />
Transition to Sitting.<br />
<br />
Discuss a bit.<br />
<br />
Transition to Uttanasana<br />
Roll up to Standing<br />
<br />
Heart Prana Pounding<br />
Heart Palm Prana Extension<br />
<br />
Tadasana<br />
3 Rounds of Easy Lunge Salutes with 2 Crescent Moons<br />
<br />
<br />
Childs Pose<br />
<br />
Easy Side Plank Both Sides<br />
Childs Pose<br />
<br />
Plank<br />
Dog<br />
Childs<br />
<br />
Plank<br />
Dog<br />
Supine on Belly<br />
Windsheild Wipers<br />
<br />
Roll onto Backs<br />
Knees to CHest<br />
<br />
Bridge Pose<br />
Knees to Chest<br />
Easy Spinal Twist both Sides<br />
<br />
SavasanaKira Ryderhttp://www.blogger.com/profile/04884487966865046088noreply@blogger.com0tag:blogger.com,1999:blog-7024665122359979513.post-8537029626726139892010-03-13T19:51:00.000-08:002010-03-13T19:51:56.148-08:00Soft Vinyasa Yoga, Saturday 9amI forgot to turn the microphone on until 20 minutes in.<br />
<br />
<b>Title:</b> She's Just a Little Touched<br />
<b>Teaser: </b>We talk about touching the enlightened energies, or letting them touch us...while moving towards Handstand.<br />
<br />
<b>Sequence Short: </b>We become intimate with the elements of earth and water through the feet and legs and hands and arms.<br />
<br />
<br />
<b>Opening</b><br />
Baddha Konasana with Feet Massage and Sen Channel Pressing<br />
Easy Revolving Head to Knee Pose Both Sides<br />
<br />
Malasana<br />
Uttanasana<br />
Roll up to Standing<br />
<br />
heart Prana POunding<br />
Heart Hand Prana Extension<br />
Tadasana<br />
<br />
LAM<br />
Sun to<br />
<b>Sequence 1</b><br />
Lunge<br />
Dog<br />
Lunge<br />
<br />
Uttansana<br />
Complete Sun to Standing<br />
<br />
Tadasana<br />
VAM<br />
<b>Sun to Sequence 2</b><br />
Lunge<br />
Twisting Lunge<br />
Hammock<br />
Lunge<br />
Dog<br />
<br />
Easy Side Plank Both Sides<br />
Plank<br />
Dog<br />
<br />
Repeat <b>Sequence 2</b><br />
<br />
Complete Sun to Standing<br />
<br />
Tadasana<br />
Utthita Tadasana<br />
RAM<br />
<b>Sun to Sequence 3</b><br />
Lunge<br />
Crescent Moon<br />
3 Legged Dog<br />
Dog<br />
<br />
<b>Repeat Sequence 3 </b>Other Side<br />
<br />
<b>Vinaysa 1</b><br />
Plank<br />
Baby Cobra<br />
Locust<br />
Cobra<br />
Rest, Windshield Wiper <br />
Rocket Cat<br />
Plank<br />
Dog<br />
<br />
Uttanasna<br />
Roll up to Standing<br />
<br />
Tadasana<br />
YAM<br />
Sun to<b> Sequence 4</b><br />
Lunge<br />
Hammock<br />
Warrior 2 Dance<br />
Warrior 2<br />
Lunge<br />
3 Legged Dog<br />
Dog<br />
<br />
<b>Repeat Vinyasa 1</b><br />
<br />
<b>Repeat Sequence 4 </b>Other Side<br />
<br />
Side Plank<br />
Dog<br />
Side plank Other Side<br />
Dog<br />
<br />
<b>Vinyasa 2</b><br />
Plank<br />
Baby Cobra<br />
Locust<br />
Rest<br />
Rocket Cat<br />
Plank<br />
Dog<br />
<br />
Uttanasana<br />
roll up to Standing<br />
<br />
Transition to WALL<br />
<br />
Half Handstand Play Solo<br />
And with Partners<br />
<br />
handstand Play<br />
<br />
Legs Up wall<br />
Eye of the Needle<br />
<br />
Easy Spinal Twist<br />
<br />
Savasana<br />
<br />
SitKira Ryderhttp://www.blogger.com/profile/04884487966865046088noreply@blogger.com0tag:blogger.com,1999:blog-7024665122359979513.post-73208160156314186392010-03-11T16:14:00.000-08:002010-03-11T16:14:48.917-08:00Help of Ojai Yoga Class, Thursday 11amOne of my most favorite classes to show up to.<br />
This is my forst time teaching since we lengthened the class to 90 minutes. <br />
About 15 peeps.<br />
<br />
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.<br />
<br />
Opening<br />
Supine with Feet Facing Wall<br />
Knees bent.<br />
<br />
Attention to breath in belly.<br />
Introduction of water element and awareness of Sacrum and Sacral Chakra.<br />
<br />
Windshield Wipers<br />
Tailbone Awareness<br />
Shimmy<br />
<br />
Eye of the Needle in Stages with Tailbone Movement<br />
<br />
Apanasana with One Leg Against Wall<br />
Both Sides<br />
<br />
Repeat with Brick under Sacrum for Psoas Stretch<br />
Both Sides<br />
Remove Brick and Rest <br />
<br />
Attention to breath in Nostrils.<br />
Movement of Awareness in Inner and Outer Channels<br />
<br />
Supta Utthita Tadasana with Feet on Wall<br />
<br />
Transition to Sitting<br />
Discuss the nostril breathing.<br />
Mini nadi and chakra talk<br />
<br />
Transition to Standing<br />
Easy Forward Fold<br />
<br />
Heart Prana Pounding<br />
<br />
Palm Prana Extension<br />
<br />
Tadasana<br />
Earth and Water Connection<br />
<br />
Warrior 2 Dance Both Sides<br />
Wide Leg Forward Fold<br />
<br />
Warrior 2 Dance to Warrior 2 and Hold<br />
Repeat Other Side<br />
Wide Leg Forward Fold<br />
<br />
Tadasana<br />
<br />
Transition to All Fours<br />
Play with Earth and Water on Hands<br />
Childs Pose<br />
<br />
Easy Side Plank Both Side<br />
Childs Pose<br />
<br />
Plank<br />
Down Dog<br />
Childs Pose<br />
<br />
Transition to Belly<br />
Baby Cobra to Locust<br />
Rest<br />
<br />
Baby Cobra to Locust to Cobra<br />
Rest<br />
<br />
Roll onto Backs<br />
Knees to Chest<br />
2 Rounds Abdominals<br />
<br />
Supine Resting Pose<br />
Alternate Nostril Breathing Awareness<br />
<br />
SavasanaKira Ryderhttp://www.blogger.com/profile/04884487966865046088noreply@blogger.com0tag:blogger.com,1999:blog-7024665122359979513.post-35090545918933331352010-03-11T16:02:00.000-08:002010-03-11T16:02:03.809-08:00Yin Yoga and Meditation, Wed 7pm5 Peeps<br />
<br />
<br />
Talked again about Injury sharing about my shoulder.<br />
<br />
Pigeon, 5 min<br />
Childs Pose<br />
Pigeon, 5 min<br />
Childs Pose<br />
<br />
Sphinx, 5 min<br />
Childs Pose<br />
<br />
Reverse Prayer Shoulder Opener, 3 minutes<br />
Rest<br />
Repeat Other Side<br />
<br />
<br />
Spinal Twist, 5 minute<br />
Rest, 2 minutes<br />
Spinal Twist Other Side<br />
Rest and play with alternate nostril breathing<br />
<br />
Roll up to Sit.<br />
<br />
25 minute sit.<br />
Best ever.<br />
Everyone was so in it.<br />
No one layed down for savasana<br />
My sacrum felt like a hot plate.Kira Ryderhttp://www.blogger.com/profile/04884487966865046088noreply@blogger.com0tag:blogger.com,1999:blog-7024665122359979513.post-49332713574018342062010-03-11T15:59:00.000-08:002010-03-11T15:59:22.920-08:00Sweet Vinyasa Yoga, Wednesday @ 8:30am<b>Title: Watering the Downward Facing Tree</b><br />
<b>Teaser: We play with the earth and water elements to get grounded in handstands.</b><br />
<br />
<b>Sequence Summary:</b> We open the leg and side body channels seated. Using <span class="misspell" suggestions="Tadeas,Tadeas's,Tomasina,Tads,Tad's">Tadasana</span>, we connect with earth and water elements, playing with the <span class="misspell" suggestions="Chara,Cahra,Cara,Chiarra,Charo">chakra</span> <span class="misspell" suggestions="bias,bikes,Bic's,biogs,bags">bijas</span> through a lunge sequence and moving towards Adho Mukha Svanasana. <br />
<br />
<br />
About 15 Peeps<br />
Opened with a talk about injuries. Shared about my shoulder. This lead into a <span class="misspell" suggestions="drama,harm,Dhaka,Durham,dram">dharma</span> talk about this practice being one of learning how to touch ourselves, become intimate and see it all.<br />
<br />
<span class="misspell" suggestions="Buddha,Buddhas,Badder,Baddie,Bahia">Baddha</span> <span class="misspell" suggestions="Kansan,Kansans,Jonson,Kinsman,Jansen">Konasana</span> Foot Massage and Leg Channel Pressing<br />
Revolving Head to Knee Pose<br />
<span class="misspell" suggestions="Malayan,Malaysian,Malians,Malissa,Malawian">Malasana</span><br />
<span class="misspell" suggestions="Tanzania,Arkansan,Urbanising,Attains,Insane">Uttanasana</span><br />
Roll up to Standing<br />
<br />
Heart <span class="misspell" suggestions="Parana,Purana,prawn,Purina,Rana">prana</span> Pounding<br />
Heart Palm Extension play<br />
<br />
<span class="misspell" suggestions="Tadeas,Tadeas's,Tomasina,Tads,Tad's">Tadasana</span><br />
Grounding and Connecting to the Earth and Water Elements<br />
<br />
LAM<br />
Sun to<br />
<b>Sequence 1</b><br />
Lunge<br />
Dog<br />
Lunge Other Side<br />
<span class="misspell" suggestions="Tanzania,Arkansan,Urbanising,Attains,Insane">Uttanasana</span><br />
Roll up to Standing<br />
<br />
<span class="misspell" suggestions="Tadeas,Tadeas's,Tomasina,Tads,Tad's">Tadasana</span><br />
<span class="misspell" suggestions="VAMP,CAM,VAN,VA,AM">VAM</span><br />
Sun to<br />
<b>Sequence 2</b><br />
Lunge<br />
Twisting Lunge<br />
Hammock<br />
Lunge<br />
Dog<br />
<br />
Plank<br />
All Fours<br />
Easy Side Plank Both Sides<br />
<span class="misspell" suggestions="Child's,Childes,Shields,Child,Chills">Childs</span> pose<br />
Plank<br />
Dog<br />
<br />
<b>Repeat Sequence 2 </b>Other Side<br />
<br />
<span class="misspell" suggestions="Tanzania,Arkansan,Urbanising,Attains,Insane">Uttanasana</span><br />
<span class="misspell" suggestions="Atkins,Utilising,Atkinson,Artisan,Outclassing">Utakasana</span><br />
<span class="misspell" suggestions="Tadeas,Tadeas's,Tomasina,Tads,Tad's">Tadasana</span><br />
<br />
<span class="misspell" suggestions="Outhit,Outhits,Thirty,Theta,Athirst">Uthitta</span> <span class="misspell" suggestions="Tadeas,Tadeas's,Tomasina,Tads,Tad's">Tadasana</span><br />
RAM<br />
Sun to<br />
<b>Sequence 3</b><br />
Lunge<br />
Crescent Moon<br />
3 Legged Dog<br />
Dog<br />
<br />
<b>Repeat Sequence 3</b> Other Side<br />
<br />
<b><span class="misspell" suggestions="Vina's,Vinny's,Vinous,Vin's,Vines">Vinyasa</span> 1</b><br />
Plank<br />
Baby Cobra to Locust to Cobra<br />
Rest, Windshield Wiper<br />
Rocket Cat<br />
Plank<br />
Dog<br />
<br />
<span class="misspell" suggestions="Tanzania,Arkansan,Urbanising,Attains,Insane">Uttanasana</span><br />
Roll up to Standing<br />
<br />
<span class="misspell" suggestions="Tadeas,Tadeas's,Tomasina,Tads,Tad's">Tadasana</span><br />
YAM<br />
Sun to <b>Sequence 4</b><br />
Lunge<br />
Hammock<br />
Warrior 2 Dance<br />
Warrior 2<br />
3 Legged Dog<br />
Dog<br />
<br />
<b>Vinyasa 1</b><br />
<br />
<b>Repeat Sequence 4</b> Other Side<br />
<br />
Plank<br />
Side Plank<br />
Dog<br />
Side Plank Other Side<br />
Dog<br />
<br />
Vinyasa 2<br />
Plank<br />
Baby Cobra<br />
Locust<br />
Rest, Windshield Wiper<br />
Rocket Cat<br />
Plank<br />
Dog<br />
<br />
<span class="misspell" suggestions="Tanzania,Arkansan,Urbanising,Attains,Insane">Uttanasana</span><br />
Roll up to Standing<br />
<br />
Transition to a Wall<br />
<br />
Half Handstand Play<br />
Half Handstand with Partners<br />
<br />
Handstand<br />
<br />
Legs up Wall<br />
Eye of the Needle @ Wall<br />
Easy Spinal Twist<br />
<span class="misspell" suggestions="Savanna,Savannas,Savannah,Savina,Susana">Savasana</span><br />
<br />
SitKira Ryderhttp://www.blogger.com/profile/04884487966865046088noreply@blogger.com0tag:blogger.com,1999:blog-7024665122359979513.post-73886737272090988282010-03-08T17:49:00.000-08:002010-03-08T17:49:21.711-08:00Sweet Vinyasa Yoga, Monday 8:30<b>Title: </b>Earth in the Hands, Water in the Neck<br />
<br />
<b>Teaser: </b> 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.<br />
<br />
<b>Sequence Short:</b> We tune the chakras and their elements with a lunge sequence in preparation for handstand play.<br />
<br />
17 Peeps<br />
<br />
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.<br />
<br />
<br />
<b>Opening</b><br />
Sukhasana with Foreword Folds and Side Bending<br />
Transition to Uttanasnaa<br />
Roll up to Standing<br />
<br />
Arm Prana Awakening<br />
Heart Prana Pounding<br />
Heart Palm Prana Awareness<br />
<br />
Tadasana<br />
Ujayyi Pranayama <br />
LAM<br />
Sun to <br />
<b>Sequence 1</b><br />
Lunge<br />
Dog<br />
Lunge<br />
Uttanasana<br />
Complete Sun to Standing<br />
<br />
Tadasana<br />
VAM<br />
Sun to<br />
<b>Sequence 2</b><br />
Lunge<br />
Twisting Lunge<br />
Hammock<br />
Lunge<br />
Dog<br />
<br />
<b>Vinyasa 1</b><br />
Easy Side Plank Both Sides<br />
Plank<br />
Dog<br />
<br />
<b>Repeat Sequence 2</b> Other Side<br />
Uttanasana<br />
Complete Sun to Standing<br />
<br />
Tadasana<br />
Utthita Tadasana<br />
RAM<br />
Sun to<br />
<b>Sequence 3</b><br />
Lunge<br />
Crescent Moon<br />
3 Legged Dog<br />
Dog<br />
<br />
Repeat Sequence 3 Other Side<br />
<br />
<b>Vinyasa 2</b><br />
Plank <br />
Baby Cobra<br />
Locust<br />
Cobra<br />
Rest, Windshields<br />
Rocket Cat<br />
Plank<br />
Dog<br />
<br />
Uttanasana<br />
Roll up to Standing<br />
<br />
Tadasana<br />
YAM<br />
Sun to<br />
<b>Sequence 4</b><br />
Lunge<br />
Hammock<br />
Warrior 2 Dance<br />
Warrior 2<br />
3 Legged Dog<br />
Dog<br />
<br />
<b>Vinyasa 2</b><br />
<br />
<b>Repeat Sequence 4</b> Other Side<br />
<br />
Side Plank Both Sides<br />
<br />
<b>Vinyasa 3</b><br />
Plank<br />
Baby Cobra<br />
Locust<br />
Rest, Windshield Wipers<br />
Rocket Cat<br />
Plank<br />
Dog<br />
<br />
Uttanasana<br />
Complete Sun to Standing<br />
<br />
<br />
Transition to Wall<br />
Half Handstand Play<br />
Half Handstand Play with Partners<br />
<br />
Handstand Play with emphasis on Earth and Water inverted<br />
<br />
Legs up Wall<br />
Eye of Needle Stretch<br />
<br />
Easy Spinal Twist<br />
Savasana<br />
SitKira Ryderhttp://www.blogger.com/profile/04884487966865046088noreply@blogger.com0tag:blogger.com,1999:blog-7024665122359979513.post-57797850289379637052010-03-08T17:36:00.000-08:002010-03-08T17:36:29.524-08:00Stiff White Guys Yoga, Sunday 10am<b>Title:</b> Feeling the Support of the Earth<br />
<b>Teaser: </b>Playing with the elements of the chakras upright and upside down<br />
<br />
<b>Sequence Short: </b>Opening Hips, Sacrum and Shoulders towards and easy and relaxed downward facing dog.<br />
<br />
<br />
18 or so Peeps<br />
<br />
We open with easy attention to the hips and low back. <br />
We come to sitting and side bend a few times.<br />
<br />
We come to standing and tune towards the earth and water elements in Tadasana.<br />
With awareness on grounding, we move through a simple lunge sequence. <br />
We open the shoulders with bricks and play with partners to get a sense of ease. <br />
We connect all this towards downward facing dog. <br />
We finish with Bridge Pose and Easy Spinal Twisting<br />
<br />
Savasana<br />
<br />
SitKira Ryderhttp://www.blogger.com/profile/04884487966865046088noreply@blogger.com0tag:blogger.com,1999:blog-7024665122359979513.post-61802942356239308192010-03-06T16:05:00.000-08:002010-03-06T16:05:10.496-08:00Stiff White Guys Yoga, Saturday 10:45am<span class="Apple-style-span" style="font-weight: bold;">Title:</span> The slightest Sift makes a Big Difference<br />
<span class="Apple-style-span" style="font-weight: bold;">Teaser: </span>We use the wall to open towards Half Moon Pose<br />
<br />
<span class="Apple-style-span" style="font-weight: bold;">Sequence Short: </span>We stretch the hamstrings, open the shoulders and practice balance towards Ardha Chandrasana.<br />
<br />
10 Peeps<br />
<br />
<br />
<span class="Apple-style-span" style="font-weight: bold;">Opening</span><br />
Supine with Feet @ Wall<br />
Hamstring Stretching<br />
Supine Extended Mountain Pose<br />
<br />
Transition to Sitting<br />
Easy Side Stretching<br />
<br />
Transition to Standing<br />
Uttanasana<br />
Roll up<br />
<br />
<span class="Apple-style-span" style="font-weight: bold;">Sequence 1</span><br />
Shoulder Opening @ Wall<br />
Splat<br />
Right Angle Pose<br />
Uttanasana<br />
Roll up to Standing<br />
<br />
Tadasana<br />
Connect with Earth and Water Elements and Ujayii Pranayama<br />
<br />
Repeat Sequence 1 with more awareness and attention to breath<br />
Add Leg Lift in Right Angle Pose<br />
<br />
<span class="Apple-style-span" style="font-weight: bold;">Triangle Sequence</span><br />
Triangle at Wall Each Side<br />
Wide Leg Forward Fold<br />
Tadasana<br />
<br />
Repeat Triangle Sequence<br />
<br />
Half Moon @ Wall Both Sides<br />
Forward Fold Roll up<br />
<br />
Repeat Half Moon with Partners assisting in foot lift<br />
<br />
Bridge Pose x 2<br />
Easy Spinal Twist<br />
SavasanaKira Ryderhttp://www.blogger.com/profile/04884487966865046088noreply@blogger.com0tag:blogger.com,1999:blog-7024665122359979513.post-28676560160471667262010-03-06T15:58:00.000-08:002010-03-06T15:58:02.116-08:00Soft Vinyasa Yoga, Saturday 9am<span class="Apple-style-span" style="font-family: 'Lucida Grande'; font-size: 11px;"><span class="Apple-style-span" style="font-family: Times; font-size: 16px;"><div style="background-color: white; color: black; counter-reset: __goog_page__ 0; font-family: Verdana; font-size: 10pt; line-height: normal; margin-bottom: 6px; margin-left: 6px; margin-right: 6px; margin-top: 6px; min-height: 1100px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;"><span class="Apple-style-span" style="font-weight: bold;">Title: Offering Support instead of Advice</span></span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;"><span class="Apple-style-span" style="font-weight: bold;">Teaser: Playing with the elements of the </span>Chakras<span class="Apple-style-span" style="font-weight: bold;">, we turn upside down in handstand.</span></span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">17 Peeps</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><br />
</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">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.</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: times; font-size: 16px;"><br />
</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-family: times; font-size: 16px;"><span class="Apple-style-span" style="font-weight: bold;">Sequence short:</span> Lunge Salutes with chakra chanting. Shoulder Work with Partners and Brick. Half Handstand and Handstand.</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><br />
</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;"><b>Opening</b></span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">Easy Revolving Head to Knee Pose</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">Malasana</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">Uttanasana</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">Roll up to Standing</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><br />
</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">Hokey Pokey a la Schiffmann</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">Full Body Shaking</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">Heart Prana Pounding</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">Tadasana</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><br />
</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">LAM</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">Sun to </span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;"><b>Sequence 1</b></span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">Lunge</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">Dog</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">Lunge</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">Uttanasana</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">Complete Sun to Standing</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><br />
</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">Tadasana</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">VAM</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">Sun to </span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;"><b>Sequence 2</b></span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">Lunge</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">Twisting Lunge</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">Hammock</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">Dog</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><br />
</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">Repeat Sequence 2 Other Side</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><br />
</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">Uttanasana</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">Complete Sun to Standing</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><br />
</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">Tadasana</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">Utthita Tadasana</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">RAM</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">Sun to</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;"><b>Sequence 3</b></span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">Lunge</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">Crescent Moon</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">3 Legged Dog</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">Dog</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><br />
</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">Repeat Crescent Moon on the Other Side</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><br />
</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;"><b>Vinyasa 1</b></span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">Plank</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">3 Rounds Dips</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">baby Cobra to Locust to Cobra</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">Rest</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">Windshield Wiper</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">Rocket Cat</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><br />
</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">All Fours</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">Easy Side Plank Both Sides</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">Childs Pose</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">Plank</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">Dog</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><br />
</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">Uttanasana</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">Roll up to Standing</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><br />
</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">Tadasana</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">YAM</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">Sun to </span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;"><b>Sequence 4</b></span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">Lunge</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">Hammock</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">Warrior 2 Dance</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">Warrior 2</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">3 Legged Dog</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">Dog</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><br />
</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;"><b>Repeat Sequence 4</b> Other Side</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><br />
</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">Side Plank Both Sides</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><br />
</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;"><b>Vinyasa 2</b></span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">Plank</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">Baby Cobra to Locust</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">Rest</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">Windshield Wiper</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">Rocket Cat</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">Childs</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><br />
</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">Plank</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">Dog</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">Uttanasana</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">Roll up to Standing</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><br />
</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">Partner Work with Even Cow girls get the Blues</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><br />
</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">Half Handstand</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><br />
</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">Partners with Half Handstand</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><br />
</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">Choice of Handstand or continue with Partners</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><br />
</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">Rest</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><br />
</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">Eye of the Needle</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">Easy Spinal Twist</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><br />
</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><span class="Apple-style-span" style="font-family: times;">Savasana</span></span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><br />
</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><br />
</span></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><span class="Apple-style-span" style="font-size: small;"><br />
</span></div></div></span></span>Kira Ryderhttp://www.blogger.com/profile/04884487966865046088noreply@blogger.com0