Teaching Yoga

Lulu Bandha's Yoga Class Sequences

2010-06-16T22:44:00.001-07:00

The teachers of Lulu Bandha's are posting our classes here:

http://www.lulubandhas.com/yoga/forum/teaching-yoga/actual-class-sequences

Hope to see!

xo
kira

Posting Across Town

2010-05-04T10:30:00.000-07:00

I have been posting the latest sequences across town at Lulu Bandha's.

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. The classes can be accessed here.

But all the sequences can be read.

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.

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.

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."

I am not sure what that means, but it draws me in to find out.

xo
k

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

2010-03-28T21:26:00.000-07:00

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

2010-03-27T20:24:00.000-07:00

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

2010-03-26T22:16:00.000-07:00

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

2010-03-25T20:09:00.000-07:00

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

2010-03-25T19:58:00.000-07:00

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

2010-03-25T19:55:00.002-07:00

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

2010-03-25T19:55:00.000-07:00

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

2010-03-23T16:51:00.000-07:00

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

2010-03-22T16:11:00.001-07:00

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

2010-03-22T16:10:00.000-07:00

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

2010-03-22T16:09:00.000-07:00

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

2010-03-22T16:07:00.000-07:00

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

2010-03-22T16:05:00.000-07:00

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

2010-03-14T12:49:00.000-07:00

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

2010-03-13T20:01:00.000-08:00

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

2010-03-13T19:51:00.000-08:00

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

2010-03-11T16:14:00.000-08:00

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

2010-03-11T16:02:00.000-08:00

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

2010-03-11T15:59:00.000-08:00

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

2010-03-08T17:49:00.000-08:00

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

2010-03-08T17:36:00.000-08:00

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

2010-03-06T16:05:00.000-08:00

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

2010-03-06T15:58:00.000-08:00

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

2010-03-01T21:39:00.000-08:00

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

2010-03-01T13:32:00.000-08:00

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

Ravi Ravindra and Priscilla Murray: The Call to Awakening in the Gospels of John, Thomas and Philip

2010-02-28T08:20:00.000-08:00

Ravi Ravindra is my Sutra Teacher. He is at Krotona for 3 weeks presenting with his wife? Priscilla Murray on the Gospels.

The course happens from 10 to 12 Tuesday thru Friday at the Krotona School from Tuesday, Feb 23 thru March 12. I wish I could go every day, but even a little taste is such a blessing.

This is my first time with Priscilla, and I really like her. She holds the question and the invitation of the teachings and invites us in. Much like Ravi, but without any of his occasional cynicsim.

This is the course description:

This course will explore the call to awakening in the gospels of John, Thomas, and Philip, one canonical and two non-canonical. They are less concerned with our sinful nature and more with awakening to our essential divine nature. Series $95/week $35/single session $10
Recommended Texts: Course participants should have copies of the gospels of John, Thomas and Philip, and a copy of The Yoga of the Christ (more recently published under the title The Gospel of John in the Light of Indian Mysticism) by Ravi Ravindra.

Ravi Ravindra, PhD, is Professor Emeritus at Dalhousie University, Halifax, Canada, where he was Professor and Chair of Comparative Religion and Adjunct Professor of Physics. Known for his ability to communicate with and inspire students, he is recipient of several awards and research grants and author of more than 100 papers in physics, philosophy, and religion. The latest of his many books is The Wisdom of Patañjali's Yoga Sutras.

Priscilla Murray, PhD, holds degrees in philosophy, education, and mathematics. A retired educator, Dr. Murray was the Associate Editor of the eight-volume series of books, The Inner Journey: Views from the Major Spiritual Traditions, published by the Morning Light Press.

These are notes from DAY 1.

Priscilla Opened:
Gospel means "good news".
In the interest of helping us get in the mood, P asked us to consider the quality of waiting for good news and receiving good news.

"Christ brought a teaching that was radical"
"And his teachings required a radical change in the lives he affected."

Consider the impact that Christ had on the world.

"Can this be good news for us?...Can we hear something we did not already know?"

It is through an open quality of relationship that something can be offered. Like with scriptures and poetry, the results can be new each time.

Priscilla created some historical context of the Gospels, defining canonical and non-canonical gospels.

Canon of the Church
those scriptures and materials that have been accepted, received the stamp of approval.

Non-canonical Material
all other materials not accepted or considered orthodox

Priscella presented that as the Church became more organized, the teachings became more orthodox and rigid. The method of teaching "from above" meant that the ways were unquestionable.

Gnostic Gospels
Gnosis - from the same root that makes Knowledge
- a particular kind of Knowledge
- wisdom, insight, intuition, mystical, esoteric
- not obvious knowledge
- not captured in a technical manual
- a relationship coming to be, a teaching
- to help us towards an inner knowledge
- invites and allows us a new perspective
- we are all a part of this new look

"Christ revealed himself to the people as they were able to see him."
"Human beings are a variety of levels of understanding."
"All our ways of knowing can be very limited"
"He came not to make us Christians, he came to make us Christ" (Phillp)

If we are 7 billion on the planet and 98% are just surviving, we need some Good News.

"Balance of Life and Organization of Group is always in tension"
We have the "wonderful possibility of giving up our knowledge"

The Discovery of the Gospels:
1945 in a clay pot in the desert of Egypt by a Shepard or Farmer

They were not translated into English until the 70s.

"Every translation is an interpretation."
Thomas: "Whoever finds these interpretations of these sayings will not experience death."
Invitation to find a deeper relationship with these words, the Self, and God.

Ravi reminded us that context is not random and to consider the needs of the planet around 1945.
At the end of WWII, there was a major emotional shit. Up until that point, it had been fine to conquer another's culture. After that it became "a bankrupt idea".

1960s saw the movement of Turning East.

Thomas
"Like the red-letter edition"
Everything starts out with "Jesus said"
Thoughts have not been organized.
Not really in logical order.
Instead, little gems to treasure.
"For people already turning towards hearing from Christi"

Literal vs understanding
"Any translation will not be the translation"

Phillip
More reflections, comments and teachings in line of Christ, about him, to a select group

Ravi and Priscella spoke of the page numbers and how we will find the verses

"very little mention of what Christ DID, always what Christ SAID"

these works regard Christ as a teacher, less as a Savior
A teacher requires something of the students. One has to be a disciple

Saviour requires a different attitude.

[a member of the group mentioned Christ as a healer]

"Go beyond the ordinary mind"

Break
--------
Ravi opened Second Half

Christ remarked, "I stood in the midst of the world and I appeared to them in flesh; I found all of them drunken; I found none among them thirsty. And my soul was pained for the children of men, for they are blind in their hearts, and they do not see that they came empty into the world seeking also to leave the world empty. But now they are drunken. When they shake off their wine, then they will repent" (Gospel of Thomas II, 2; 28).

Ravi spoke of the sadness we feel for the ignorant.
"Jesus wept for the sins of Jerusalem"
Humanity is a source of sorrow.

Ravi spoke of our need for approval.
"Teachers bring freedom from this anxiety"

Peter: "Christ needs to keep dying on the cross as long as we keep sleeping."

Buddha: "We live as if asleep"

"Teachers come to connect us to a quality of life to which we are not usually connected."...as oppose to the conflict, sorrow and meaninglessness.

"How long oh Lord, will though forget me?...Give me light to my eyes or i will sleep with death." Psalm 13, versus 2 and 4

Is it Enough to be Thirsty?

"A lot of work from the day of deciding to the day of enlightenment."

There is a time pressure when a real teacher appears.
"Search while the light is among you."
"99% of the people are not interested."

"Who is admonishing me to change?"

Ravi spoke to our ignorance of believing we are the center of the universe.
he referenced the statistic that thousands of galaxies will appear and disappear this morning and 120 million people will die this year.
"We can be slaves to all this or servants to all this, the rest is just politics."

"The miracle of transformation lies in seeing."
"Can i see this without blaming someone else?"
"Suffer the fact of the way I am."

There is a constant exchange

Who am I? is the seed Question.

The highest state is radically different in Indian and Biblical Traditions:

In Indian traditions, the emphasis in generally on the ONENESS of everything.
In Biblical traditions, the emphasis is generally on the Uniqueness of everything, even in the presence of Divinity.

"Moses talked to God as a man to a man."

UNO - uniqueness, oneness, from the same Latin Rot

"What is said, cannot be said."
"Reality is not expressible"
"The words are not the same, but the words are required. The Real cannot be expressed."

"WORDS become the tradition, notion of sounds, meanings, and certain words become symbols and the rest is just noise."

We must return to the experience of the sages, not the WORDS.
Language is a Frame of Reference.

"We cannot understand until we are transformed to UNDERSTAND."

Yogathon Meditation Class

2010-02-27T20:39:00.000-08:00

This afternoon I taught at the Yogathon at Yoga Jones in Ventura, benefitting KidsArt.

The class was billed as a gentle yoga for meditaiton class.

I started out with a talk, thinking we had 90 minutes, then Marcia let me know we only had an hour. So things got simple quick. I was really glad Marcia was in the room. It really helps to have people you know. Melissa was there. Lori was there. And a few other peeps. Grounding points.

Since we were benefiting a kids art effort, I allowed the talking points to be inspired by Betty Edward's "Drawing from the Right Side of the Brain." I spoke on learning how to LOOK. I referenced Carol Dweck's Mindset and the Effort Effect and Gladwell and the 10,000 hours of practice.

This is the first time I have opened with a talk and not just started in and allowed the talking points to be revealed. So this was new and fun. It felt right to engage the new group who I have never met and connect.

Supine
Windshield Wiper
Tailbone
Shimmy

Eye of the Needle with Tailbone Action

Roll up to Sitting

Easy Casual Side Bending

Side Bending "for real" x 2

Sphinx
Baby Cobra to Locust to Cobra x 2

Childs Pose

Set up for Sit

15 minute Sit

Close.

Stiff White Guys Yoga, Saturday 10:45am

2010-02-27T14:34:00.000-08:00

12 Peeps

Opening
Impressing the Heart with Shoulder Opening
Tailbone Awareness
Shimmy

Supine with Heals touching wall
Knee to Chest each Side

Place brick under sacrum to enhance the thigh stretch
Knee to Chest with Brick, opposite leg extended touching wall
Hamstring Stretch Same Side with Strap

Repeat Other Side

Release Brick

Supine Extended Tadasana

Transition to Sitting

Easy Casual Side Bending

Transition to Standing

Uttanasana
Roll up to Standing

3 ROunds Lunges with Tadasana Play moving towards Crescent Moon

Even Cowgirls get the Blues with Block Play
Downward Facing Dog Play

Headstand Prep with 3 Blocks at Wall

Ollie, Babs and Barbie all got up.

Bridge Pose with 2 Blocks and a Blanket
Viparitta Karani
Rest in Open hearted Butterfly

Savasana

Sit

Soft Vinyasa Yoga, Saturday 9am

2010-02-27T14:30:00.000-08:00

8 peeps
1 Drop in

We took advantage of the intimacy.
Wanda complained about her heals not getting to the floor in squat.

So, we answered that call.
The dharma talk was influenced by last night's workshop with Lisa and this week's time with Ravi Ravindra and Priscella Murray. Way too many talking points. Had fun sharing the latest teachings but not really organized well. In short, to be on the spiritual path is to become intimate with suffering, so what compels us?

Opening
Calf Torture Pose
Arch Torture and Toe Torture
with Dog Pose in between

Sequence 1
Low Lunge with knee WAY over ankle to get into the heal
Hamstring Stretch with top foot stretch and play with tailbone for anatomical understanding

Dog

Repeat Sequence 1 Other side

Step forward Uttanasana
Malasana
Uttanasana
Roll up to Standing

Hokey Pokey
Full Body Shaking
Heart Prana Pounding
Palm Prana Awareness

Tadasana
LAM
Sun to
Sequence 2
Lunge
Hammock
Lunge
Dog

Repeat Sequence 2 Other Side

Vinyasa 1
Plank
3 Baby Dips
Baby Cobra to Locust to Cobra
Windshield Wiper
Rocket Cat
All Fours

Easy Side Plank Both Sides
Childs Pose

Plank
Dog

Step Forward Uttanasana
Malasana
Uttanasana

Roll up to Standing

Tadasana
VAM
Sun to
Sequence 3
Lunge
Twisting Lunge
Hammock
Lunge
Dog

Repeat Sequence 3 Other Side

Repeat Vinyasa 1

PLank
Dog

Step Forward Uttanasana
Malasana to Mouse Pose
Uttanasana
Roll up to Standing

Tadasana
Uthitta Tadasana
RAM
Sun to
Sequence 4
Lunge
Crescent Moon
3 Leg Hamstring Stretch
Dog

Repeat Sequence 4 Other Side

Vinyasa 2
Plank
3 Rounds Chaturanga
Baby Cobra to Locust to Bow Pose
Windshield Wiper
Rocket Cat
Plank
Dog

Step Forward Uttanasana
Roll up to Standing

(i was totally pushing it here, we had maybe 15 minutes left. i guess i just thought that i could transcend time and space at this moment.)

Tadasana
YAM
Sun to
Sequence 5
Lunge
Crescent Moon
Dog

Repeat Sequence 5 Other Side

Repeat Vinyasa 2
(but skip childs pose)
Rest and Roll onto Back

Knees to Chest

Eye of the Needle to Eagle Twist
Repeat Other Side

Happy Baby

Savasana

Sit

Ravi and Prisella, Day 4

2010-02-27T14:16:00.001-08:00

Ravi and Priscella
Day 4
I missed Days 2 and 3 cuz of Teaching Sked.
I was sad to not be there, but the teaching does not seem to be linear, so easy to drop in today and the space they offer feels timeless, so easy to drop back in.

Today the topic was to focus on the theme of being a disciple. In summary, we covered the quotes that revealed that Christ and Buddha were SEEN as the having discovered the TRUTH, not cuz of what they said. Also, we dove into the necessity of LOVE for learning to occur, with Christ and Krishna. This moved towards a discussion of the female disciples and Mary Magdalene.

The Primary quote we continued to reference today From Thomas:
"He who is near me, is near the fire, he who is far from me, is far from the kingdom."

P asked the question so, "Who are the Disciples?"

What are the levels of participation?
Crowd
Disciples
Divine

These exist in the external world as well as us.
How do we recognize these levels in us?

Disciple
the latin root, means to learn, a follower

from Thomas
"I shall give you what no eyes have seen, no ear has heard, no hand has touched, no mind has understood."

Disciple vs Apostle
a disciple is learning and receiving
an apostle is sending forth

You can not be an apostle before a disciple.
Except Paul? He was an exception?

Not all disciples became apostles.

in John, Thomas, Philip
we have stories of the Disciples
We must come to these teaching again and again
in Thomas, the sayings are for the disciples
in Philip: more a community of disciples speaking to each other

Buddha and Christ, teaching to those who are already in the attitude of disciple
Not teaching to convert people

(as Ashley says, Jesus didn't have a Facebook page)

Seen not Heard
Ravi spoke of the Buddha and how he was SEEN as having found the Truth, not heard
he quoted
"they see him coming"
"look at G, he has found the truth"

"The illusion that the TRUTH is conveyed by words" Ravi

and in reference to Christ

John Gospel;
Andrew, was the first disciple,
"Look. The Messiah has come."

Love
"No teaching can take place except in a certain attitude of learning." Ravi
in a state of eros - Love

"Only those who love me, can know me" - Krishna
"I reveal myself to those I Love" - Christ

People do not Follow Jesus cuz it seems like a good idea.

Ravi relayed a story of being in Varanasi to hear Krishnamurti
There was a cook who was also very excited to hear Krishnamurti speak
When Ravi exclaimed surprise at the cooks excitement because Krishnamurti will be speaking in English which the cook did not understand, the cook replied,
"What has language got to do with it"

The Teaching is a MUTUALITY

even those who became disciples were scandalized by what he was saying.

"there are many more things i had wished to tell you , but they will scandalize you.'

"You did not choose me, i chose you."

"He who is near the fire"
To be near a teacher is not a bowl of cherries
There is constant demand
"Far from me, far from the kingdom"

Ravi brought up Judas and the question of how Jesus allowed him to be with him for so many years.
The notion that he did not know is ludicrous because of Jesus's sensitivity. So what is going on there?

Again, the mutuality:
"Relationship is not only that he knows Christ/God, but that HE IS KNOWN.
"As i should know, i will be known."

Female Disciples
There was a break and Priscella took over to discuss the Female Disciples
The idea that they were all men, comes from the list of canonical gospels
and the Da Vinci painting
and of course there were more than 12

There were women who followed Christ, were with him and receiving his teaching

Again, Priscilla, offers the invitation to become a disciple

in the Gospel of Phillip
"3 who always walked with the lord"
Mary M, his mother Mary and her sister
His mother, sister and companion

There was a little fuss in the room around Mary M being the same as Mary of Bethany.
This fuss almost never happens when we are having a discussion about Buddha or Krishna or Patanjali.
This grip on the stories was interesting to witness.

What is the womanly quality of a disciple?
mother, sister, companion

the historical data is fragmented
"to imagine that we can be definite is silly."

@ the Cross, when Jesus was crucified
those 3 women were believed to be there

Mary Mother
What is the vehicle that can give birth to this level of being? In the World? in Us?

Invitation/Demand/ for our spiritual birth
Quality of purity

Ravi offered the relationship of Annie Besant and Krishnamurti as a parallel

Priscella offered for us to connect to the Agony associated with a son's crucifixion
Michaelangelo's Pieta

We have ordinary biological relationships, and relationships on another 'higher' level.

"Whoever does not hate his mother and father cannot become a disciple of me..."

"My kingdom is not of this world"

How do we keep these 2 Levels in dynamic Balance

Ravi told the Samaritan Woman story and how his view of her as a devoted disciple vs his friends, Armstrong's, (a cheerful slut) almost broke up their friendship.

This story is an example of Christ's vision of one's essence
(similar to Ramana story of his followers being upset when he allowed prostitutes and others to enter)

And about Mary
Martha and Mary of Bethany
"clearly followers of Christ"

Story of Mary washing Christ's feet in expensive perfume and then wiling them with her Hair
Judas remarked, "why this waste?"
Jesus said, "let this be". He accepted what she is honoring. Himself as a symbol.
The suggestion that "this money could be used to feed the poor"
And JC's response, "The poor will be with you forever."

about MM and JC, "clearly a close relationship."
Christ would often kiss her.
This offended the other disciples
"Why do you love her more than us?"

G of Phillip: reconciling what appears as opposites.
Balancing of the masculine and feminine energies

in the Christina Mystical traditions, it is often argued that between Mary and Martha, Mary had the better part.
Mary - in devotion and at Christ's feet
Martha - service while cleaning, cooking, etc.

yet Meister Eckhart has an entire essay arguing that Martha had the better part,
"Is it possible to engage in action while in a state of contemplation?"

G of Phillip: Christ loved Mary more and used to kiss her often

G of Mary: discovered pre 1900 and fragmented

Section where Peter is saying to Mary:
"Sister, we know he loved you more....tell us the words of the Savior...that we do not know..."
M says, "what is hidden from you, i will proclaim to you" and she sets up to report the vision...but its lost.

Peter becomes angry and doubts her, "did he speak with a woman and not with us?"
M replies, "do you think i thought this up myself and i am lying?"

And jealousy and bickering begin.

Ravi brought up the sadness that these being feel when we do not understand.
He referred to the "wounded doe" look of Krishnamurti.
Thomas, "Jesus said, 'Let him who seeks, continue seeking until he finds...when he finds...he will become troubled."

It is WOMEN who witness Christ's Birth, Incarceration and Resurrection.

I asked the question about Mary as his primary disciple and the one who drew most of the teachings out and if Ravi could discuss it in the context of the Indian Shiva and Shakti.
He pointed out that the relationship is upside down between West and East.
In East, the masculine is the quiet, still, passive and all movement happens in Shakti.
In West, the masculine is the active and the feminine is the passive.

BREAK for TEA.

Ravi opened and pointed out that these teachings are also in the canonical gospels if one knows how to read between the lines.
John: "this sort of talk is hard to bear, how can anyone accept this?"
JC, "the spirit alone gives life, the flesh is useless, no one can come to me unless it is granted to him by the Father."

TRANSFORMATION
"We all have a feeling that transformation is a good thing as long as we don't have to change." Ravi
Abhinivesha: attachment to the status quo

are we really WILLING?

maria: transformation is not simply a rearranging

FIRE
connection of the FIRE quote and the RIG VEDA
"OM AGNI" the first verse
the first priest - the one who works for others
Agni - the symbol for transformation, the lord of sacrifice

no sacred occasion in Hinduism without fire
Agni - root of the word ignition, ignite

in regards to different interpretations:
"good idea to not be so sure"

The fire
self knowledge, reflection
but danger of being burned, singed
demand that is created when coming near a real teacher

JC spoke to 1000s, but very few willing to follow
and almost none of the disciples stayed around
disheartened and dispersed
the three Marys were at the Cross

note that Easter time is the most sacred event
Ravi suggested that no matter where is his, he can feel an injection into the world stage

Luke, chap 12 v8 - 5
"to him, much is give, much is demanded..more will be asked..."

We must not be fooled that JC came for Peace on the Planet
"i have come for dissension"

Kabir
"A teacher is like a potter, supporting the pupil from the inside and beating him from the outside"

Ravi noted the relationship between Krishnamurti and Mary Z

Suffering
"i have a baptism to undergo...not of water, but of fire and truth."
sometimes translated as "spirit and Truth"

Fire, Spirit and Truth
logos - the word

Batam (in greek) - immersion in Suffering

in the entire Biblical tradition , particularly Christian and Judaism, there is much suffering
"for the discerning, there is suffering everywhere."
Patnajali, "suffering is built into change"
1st Noble Truth in Buddhism, "Life is Suffering"
Book of Jobe

but, can suffering be useful?

If we can intentionally sacrifice and undertake suffering, it can be good?
Basis of Christian doctrine?
Vicarious atonement

it is the meaning of being chosen, selected

Rabbi Hileb, "God offered this choice to every nation and the Jews were the ones foolish enough to accept it"

Anointed, chosen

Paul, peter and Steve
Each one of then crucified or stoned to death
Why would they follow HIM?

"Many are called, few are chosen"

Prepare them to willingly accept suffering
if its possible let this cup pass me by

Question of loving the Whole World
the Sun shines for everybody
divine presence available for every body

John says, Lord, I love YOU
"if you love me, you will obey my commandments, then i will love you as the father loves me and i will dwell in you as the father dwells in me."

Yin Yoga and Meditation, Wed 7pm

2010-02-24T21:40:00.000-08:00

10 Peeps
7 new Drop Ins

Funny to have so many drop ins. The regular space that we have been cultivating slides back a bit. The space for the energetic exploration gets reduced.

Butterfly, 6 minutes
Rest

Swan, 5 minutes
Rest and Observe
Swan, 5 minutes
Rest and Observe

Locust, 1 minute
Rest
Locust, 1 minute
Rest

Sphinx or Seal, 5 minutes

Rest
Childs's Pose

Lunge, 4 minutes
Rest
Lunge, 4 Minutes
Rest

Spinal Twist, 4 minutes
Rest
Spinal Twist, 4 minutes
Rest

Sit, 15 minutes
(Optional Savasana)

Sweet Vinyasa Yoga, Wednesday 8:30am

2010-02-24T13:14:00.000-08:00

23 Peeps

4 or 5 Drop Ins.

Martha Ringer came to class with a flyer for a book signing for her book, "Complete, Done, Finished." Martha is my coach for staying in the flow of things and maintaining a system of organizational management. I love and need her. And her being in class inspired some of the themes. Practice relaxing. In the project of following one's heart, what are the items on the "To do" list? Similar sequence as Monday as we moved towards Upward Facing Wheel Pose but today solo instead of with partners.

Opening
Sukhasana with Foreward Fold and Side Bending

Transition onto All Fours
Easy Side Plank Both Sides
Childs Pose

Plank
Dog

Simple Lunge Each Side
Dog

Vinyasa 1
Plank
Sphinx
Windshield Wiper
Rocket Cat
Plank
Dog

Uttanasana
Malasana with Mouse Pose Prepping

Uttanasana
Roll up to Standing

Arm Prana Slapping
Heart Prana Pounding
Heart Hand Prana Extension Play

Tadasana
LAM
Sun to
Sequence 1
Lunge
Hammock
Lunge
Dog

Repeat Sequence 1

Vinyasa 2
Plank
Baby Cobra to Locust to Cobra
Windshield Wiper
Rocket Cat
Plank
Dog

Uttanasana
Malasana with more Mouse Pose Prep
Uttanasana
Complete Sun to Standing

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

Repeat Sequence 2 Other Side

Vinyasa 2

Uttanasana
Mouse Pose
Uttanasana
Roll up to Standing

Swamp Monster and Hallelujah Arms
Hallelujah Arms to UD Arms
Interlaced Finger Shoulder Stretch

Hallelujah Arms to UD Arms
RAM
Sun to
Sequence 3
Lunge
Crescent Moon with UD Arms
Hamstring Stretch
3 Legged Dog with Hamstring Stretch
Dog

Rounded Plank
Dog

Repeat Sequence 3

Vinyasa 3
Rinded Plank to Cobra
Rocket Cat
Childs

(Vajrasana to Watch)

DEMO

Repeat Vinyasa 3

Uttanasana
Roll up to Standing

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

Vinyasa 4
Rounded Plank to Up Dog
Down Dog

Repeat Sequence 4 Other Side

Vinyasa 4

Childs Pose
Vajrasana

Transition to Backs

Bridge Pose
Rest
UD, Stage 2
Rest
Urdhva Dhanurasana

Knees to Chest

Eye of the Needle to Eagle Twist
Repeat Other Side

Knees to Chest

Savasana

Yin Yoga and Meditation, Monday 7pm

2010-02-22T23:08:00.000-08:00

5 peeps

I was super talkative tonight. Yin was more entertaining perhaps than relaxing. But I had fun. We laughed a lot. A lot of attention to the chakras and the elements. The final sit was directed at focusing on each of the chakras, specifically the earth, water, fire, air and ether elements.

Swan, 5 minutes
Rest and Sit.

Repeat Swan
Repeat Rest

1/2 Shoelace or 1/2 butterfly, 4 minutes
Rest
Repeat Pose
Repeat Rest

Lunge, 5 minutes
Rest
Repeat Lunge
Repeat Rest

Choice:
Seal or Saddle

Rest on Back
Knees to Chest

Spinal Twist, 3 minutes
Rest
Repeat Twist
Rest

Roll up to Sitting

15 minutes
Optional Savasana for 5 minutes or continue to Sit

Sweet Vinyasa Yoga, Monday @ 8:30am

2010-02-22T23:01:00.000-08:00

22 Peeps
4 Drop Ins

First Class back. Got in around 7pm last night from Kirpalu. Super excited to wake up in So Cal. Talk was about some of my learning this weekend. The question of, "What do you teach," the inquiry of "Who am I" and the "nama, rupa, asti, bhati, priya". Emphasis on GROUNDING, play with the chakra elements and we moved towards Partner wheel drop backs.

Opening
Sukhasana Foreward Fold and Side Bend
Both Sides

Transition onto All Fours

Easy Side Plank on Both Sides
Childs Pose

Plank
Dog

Easy Lunge Both Sides

Vinyasa1
Plank
Sphinx
Windshield Wiper
Rocket Cat
Childs Pose

Plank
Dog

Uttanasana
Malasana
Uttanasana

Roll up to Standing

Tadasana
LAM

Sun to
Sequence 1
Lunge
Dog
Lunge
Dog

Vinyasa 2
Plank
Low Cobra
Locust
Cobra
Windshield Wiper
Rocket Cat
Plank
Dog

Step Forward Uttanasana
Malasana
Mouse Prep
Uttanasana
Complete Sun to Standing

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

Repeat Sequence 2 Other Side

Repeat Vinyasa 2

Step Forward Uttanasana
Malasana
Mouse Pose
Malasana
Uttanasana
Complete Sun to Standing

Check in Swamp Monster and Hallelujah Arms

Check in Standing UD Arms
Interlaced Finger Shoulder Stretch
Roll up to standing

Check in Standing to UD ARms
RAM
Sun to
Sequence 3
Lunge
Crescent Moon
Hamstring Stretch
3 Legged Dog with Hamstring Stretch
Dog

Repeat Sequence 3 Other Side

Rounded Plank
Dog

Vinyasa 3
Rounded Plank
Cobra
Rocket Cat
Childs
Vajrasana

Watch Demo

Repeat Vinyasa 3

Step Forward to Uttanasana
Roll up to Standing

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

Vinyasa 4
Rounded Plank to Updog
Down Dog

Repeat Sequence 4

Repeat Vinyasa 4

Step Forward Uttanasana
Roll up to Standing

Partner Heart Opening at Wall

3 Partner Drop Backs

Squat Stretching
Happy Baby
Easy spinal Twisting

Savasana

Yin Yoga and Meditation, Monday 7pm

2010-02-15T22:01:00.000-08:00

7 Peeps

Attention to opening svadhisthana and ajna root for the parasympathetic nerves.

Opening
Supine with Awareness
baby Neck Work

Baby Tailbone Work
(took 16 minutes)

Roll up to Sitting

Butterfly, 5 minutes
Rest

Swan, 5 minutes
Sit, 1 minutes
Swan, 5 Minute
Sit, 2 minutes

Yang Locust, 1 minute
Rest
Repeat Locust, 1 minute
Rest

Sphinx or Seal, 5 minutes
Rest

Childs Pose

Saddle, 5 minutes

Rest Supine, 2 minutes

Snail or Caterpillar, 3 minutes

Rest, 1 minute

Roll up to Sitting

Little Seated Spinal Twist Both Sides

Sit, 15 minutes
Optional Savasana or keep Sitting, 5 minutes

Sweet Vinyasa Yoga, Monday 8:30

2010-02-15T21:58:00.000-08:00

The Jam Session this weekend was from another planet. When I got to the studio this morning, it felt a zillion miles away. There was no way to tap into it, but maybe I was just tired. As I recreate this sequence from memory tonight I am not sure that I have it totally correct. Feel like I am missing a Section...

18 Peeps
4 Drop Ins

Opening
Yin Butterfly
Revolving Head to Knee Pose

Malasana
Uttanasana
Roll up to Standing

Shoulder Rotation to
Swamp Monster and Hallelujah
Discussion about the breath and alignment

Neck Opening with Wise Guy and Shoulder Opening

Tadasana
YAM
Sun to
Sequence 1
Lunge
Hammock
Lunge

Dog

Lunge
Hammock
Lunge

Dog

Step Forward to Uttanasana
Malasana
Mouse Pose Prep
Uttanasana
Complete Sun to Standing

Tadasana
YAM
Sun to

Sequence 2
Lunge
Crescent Moon with Hammock
Hamstring Stretch with Back and Tailbone Awareness
3 Legged Dog

Dog
Rounded Plank
Dog

Repeat Sequence 2

Vinyasa 1
Rounded Plank to Cobra
Windshield Wiper
Rocket Cat
Childs

Watch Demo

and Repeat Vinyasa 1 From Dog

Plank
Dog

Step Forward Uttanasana
Malasana
Mouse Pose
Uttanasana

1/2 Chair
Utkatasana

Tadasana

HAM
Sun to

Sequence 3
Lunge
Swamp Warrior to Hallelujah Warrior
Parsvottanasana
Warrior 3
Standing Splits
Pigeon
3 Legged Dog
Dog

Vinyasa 2
Rounded Plank to Updog
Down Dog

Repeat Sequence 3 Other Side

Vinyasa 2

Uttanasana
Malasana
Mouse Pose
Malasana

Roll onto Backs for Happy baby

Bridge Pose
Wheel x 2

Hamstring Abdominals

Easy Spinal Twist
Savasana
Sit

Stiff White Guys Yoga, Sunday 10am

2010-02-14T21:09:00.000-08:00

18 peeps
A few drop ins, but no one brand new

There was a request for post mardi Gras Yoga.
Too much drinking and dancing.

So we opened with:

Calf Torture
Arch Torture
and Toe Torture
Standing Forward Fold

Roll up to Standing

Hokey Pokey
Full Body Shaking

Lebowski Arm Circles

3 Rounds Lunge Salutes

Even Cowgirls Get the Blues x 2 Solo
With Partners
Again Solo

Plank to Down Dog to Childs x 2

Sphinx x 2 (with wise guy)
Roll onto Backs
Knees to Chest

Feet @ Wall
Knee to Chest
Happy Baby
Repeat Other Side

Repeat with Block under Sacrum to Feel Stretch in Psoas

Bridge x 2
Happy Baby

Easy Spinal Twist Both Sides

Savasana

Stiff White Guys Yoga Saturday @ 10:45am

2010-02-13T22:00:00.000-08:00

16 Peeps

We began Standing which is unusual. And sequence was not what I expected.

Uttanasana
Roll up to Standing

Hokey Pokey Erich Schiffmann Style
Belly Tugging
Full Body Shaking

Lebowksi Arm Circles

Warrior 2 Sequence
Twisting Prasarita Padotanasana
Malasana
Uttanasana
Roll up to Standing

Tree Pose x 2

Transititon to Earth

Knee to Chest and Happy Baby Each Side
with other FOOT on wall

Repeat with Block under sacrum to get psoas stretch at same time.

Bridge Pose

Full Happy Baby

Easy Spinal Twist

Savasana

Soft Vinyasa Yoga Saturday 9am

2010-02-13T21:56:00.000-08:00

18 peeps
Several Drop Ins

Similar sequence as Wednesday which feels kind of like a non sequence. There is no peak, more a sequence to allow for the talking points to make sense and land in the body. Similar talking points to Wednesday Night Yin Yoga. Honoring Marty Fujita, Sutra 2.3, and Zen Master Hyang's 3 requirements: 1) Great Faith, 2) Great Doubt and 3) Great Perseverance

Opening
Sukhasana with Foreword Fold and Side bending

Roll onto All Fours

Easy Side Plank
Childs Pose

Plank
Dog

Lunge
Dog
Lunge
Dog

Vinyasa 1
Plank
Sphinx
Rocket Cat
Plank
Dog

Uttanasana
Malasana
Uttanasana

Roll up to Standing

Tadasana
LAM
Sun to

Sequence 1
Lunge
Hammock
Lunge
Dog

Repeat Sequence 1 Other Side

Vinyasa 2
Plank
Little Cobra to Locust to Cobra
Rocket Cat
Plank
Dog

Uttanasana
Malasana towards Mouse
Uttanasana
Roll up to Standing

Tadasana
VAM
Sun to
Sequence 2
Lunge
Twisting Lunge
Hammock
Side Angle
Triangle
Lunge
Dog

Rounded Plank
Dog

Repeat Sequence 2 Other Side

Vinyasa 3

Rounded Plank to Cobra
Rocket Cat

Plank
Dog

Uttanasna
Malasana
Mouse Pose
Uttanasana
Roll up to Standing

Tadasana
RAM

Sun to
Sequence 3
Side Angle Blueprint
Triangle
Side Triangle
Side Angle
Lunge
3 Legged Down Dog
Dog

Vinyasa 4

Rounded plank to Updog
Downdog

Repeat Sequence 3

Repeat Vinyasa 4

Uttanasana
Malasana
Mouse Pose
Uttanasana

Roll up to Standing

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

Vinyasa 4

Repeat Sequence 4

Vinyasa 4

Childs Pose
(HAM internally)
1/2 Lord of the Fishes Pose
Cowface pose

Repeat Other Side

Favorite Forward Fold

Savasana

Yin Yoga and Meditation, Monday 7pm

2010-02-10T22:31:00.000-08:00

8 Peeps

Began by speaking of Marty's death. Talk became about Avidya and the 4 branches.

Butterfly, 6 minutes
Pause

Swan or Box, 5 minutes
Pause with Legs Wide
Repeat Other Side
Pause

Yang Locust, 1 minute
Rest
Repeat
Rest

Sphinx or Seal, 5 minutes

Lunge, 4.5 minutes
Rest Childs
Repeat Other Side
Rest

Childs Pose

Lying Spinal Twist, 4.5 minutes
Rest
Repeat Other Side
Rest

Sit, 10
Continue to Sit or Savasana for 10 minutes

Sweet Vinyasa Yoga, Monday @ 8:30am

2010-02-10T22:27:00.000-08:00

17 Peeps

I started my cycle this morning which made me kind of spacey. So spacey I forgot to record it. Through the whole class I was a little uncertain and separate. The talking points and instructions focused on grounding through awareness.

Opening
Sukhasana Foreword Fold and Chest Press

Transition onto All Fours
Easy Side Plank Both Sides
Childs Pose

Plank
Dog

Lunge
Dog
Lunge Other Side
Dog

Vinyasa 1
Plank
Sphinx
Rocket Cat
Plank
Dog

Uttanasana
Malasana

Roll up to Standing

Tadasana
LAM
Sun to Lunge

Sequence 1
Twisting LungeBlueprint Side Angle
Triangle
Lunge
Dog

Repeat Sequence 1 Other Side

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

Uttanasana
Malasana to Mouse Pose
Uttanasana
Roll up to Standing

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

Repeat Sequence 2 Other Side

Rounded Plank
Dog

Vinyasa 3
Rounded Plank to Cobra
Rocket Cat
Plank
Dog

Uttanasana
Bakasana
Roll up to Standing

Tadasana
RAM
Sun to
Sequence 3
Lunge
Blueprint Side Angle
Triangle
Open Triangle
Wrapped Triangle
Wrapped Side Angle Pose
Lunge
3 Legged Dog
Dog

Repeat Vinyasa 3

Repeat Sequence 3 Other Side

Vinyasa 4
Rolling Plank to Updog
Downdog

Uttanasana
Roll up to Standing

Tadasana
YAM
Sun to
Sequence 4
Lunge
Side Angle Blueprint
Triangle
Open Triangle
Wrapped Triangle
Half Moon Pose
Standing Splits
Pigeon
3 Legged Dog
Dog

Vinyasa 4

Repeat Sequence 4

Vinyasa 4

Childs Pose

Seated Spinal Twist to Cow Face
Repeat Other Side

Favorite Forward Fold

Savasana

Sit

Stiff White Guys Yoga Saturday @ 10:45am

2010-02-06T19:53:00.000-08:00

22 peeps
4 Drop Ins

We barely did a thing. Started to bring the awareness to the nostrils. There were some questions that allowed me to try to explain the point.

Opening
Impressing the Heart
Windshield Wipers
Tailbone Awareness
Shimmy
Eye of the Needle Both Sides

Roll up to Sitting

Sukhasana with Side Bending
Transition to Standing

Uttanasana
Roll up

Tadasana
Opening the bottom of Feet On Bricks

Attention to the Nostrils

Opening Shoulders at the Wall
Splat Pose

Little Tree Both Sides
Uttanasana
Roll up

Tree Both Sides
Uttanasana
Malasana

Transition to Earth

Roll onto Backs
Bridge Pose
Easy Spinal Twist

Savasana

Soft Vinyasa Yoga, Saturday 9am

2010-02-06T19:47:00.000-08:00

17 peeps

Shared a lot about SF and the Yoga Journal Conference. Shared my questions that I am holding. Shared my enthusiasm. And slowly through this class shared the transition of noticing that I want to be a yoga teacher. It felt a little risky cuz it must seem so odd, but if someone knows what I am talking about, then there is a connection.

The pattern is very similar to what we had been doing before I left. Nothing we explored this weekend is really integrated except for the Angela stuff so nothing can really be shared honestly yet.

Opening
Yin Butterfly
Revolving Side Angle Pose

Malasana
Uttanasana

Roll up to Standing

Arm Prana Tapping
Heart to Palm Prana Extension

Tadasana
Sequence 1
LAM

Sun to Lunge
Dog
Lunge Other Side
Uttanasana
Complete Sun up to Standing

Tadasana
Sequence 2
VAM
Sun to Lunge
Twisting Lunge
Hammock
Lunge

Dog
Lunge other Side
Twisting Lunge
Hammock
Lunge

Uttanasana
Complete Sun up to Standing

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

Repeat Sequence 3 Other Side

Vinyasa 1
Plank
3 Rounds Dips
Baby Cobra to Locust to Cobra
Rest
Windshield Wipers
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

Side Plank
Dog
Side Plank Other Side
Dog

Vinyasa 2
3 Rounds Chatarunga
Baby Cobra to Locust to Bow
Rest

Roll onto Backs
Knees to Chest

Set up for Bridge
HAM internally
Bridge x 2

Eye of the Needle to Eagle Wrap Twist on Both Sides
Repeat Other Side

Savasana

Sit

Help of Ojai Yoga Class, Thursday 11am

2010-02-06T19:34:00.000-08:00

12 Peeps

First class back teaching since home. In fact, just rolled back in the morning of the class. I forgot to blog this out till now, so a little from memory.

Opening
Supine with Attention to Imprint (inspired by Tias)
Windhesild Wiper
Tailbone
Shimmy?
Eye of the Needle

Roll up to Sitting
Sukhasana Side Bending

Transition to Standing
Uttanasana
Roll up to Standing

Opening Feet on the Brick

Attention to breath in the Nostril

Shoulder opening @ Wall

Splat

Get Chairs
Down Dog on Chairs a few times

Plank Play

(some dialougue around eyes of the elbows)

Down dog to Up Dog Play

Put Chairs Away

Transition to Earth
Knees to Chest

Restorative Spinal Twist

Savasana

Jill Miller. Breathe in and Bliss Out. Friday Night.

2010-02-05T21:51:00.000-08:00

Jill Miller Friday Night

Jill Miller is such a great teacher. Tonight's workshop was one of my favorite classes I have ever taken. Her instruction is clear, concise and full of humor. Her depth of anatomical knowledge can deepen as far as you can. And because she has developed most of the techniques she is teaching, they transmit.

Tonight was called, "Breathe in, Bliss Out", but we only did that for the last 20 minutes. The rest of the workshop should have been called, Get in There and Feel the Suffering.
We used small rubber balls to get into the tight spots. This is basically what we did.

Opening 1
Constructive Rest Pose, she called it "Half Savasana"
Place the pair of balls at the Levator Scapulae.
Press up into Bridge Pose.
- Chug (like a choo choo train getting ready to start_
- Shimmy (like disco dancing)
- Ad arm movements to shimmy
- Psychic Steering Wheel Action with Arms

Remove balls and rest.

Opening 2 - 8
Again, 1/2 Savasana Pose
Balls from C7/T1 to T8
We placed balls at C7, with them touching
We moved through a variety of movements, eventually ending up with them at the T8.
Sometimes lifting buttock and rolling.
Sometimes attending to opening breath in thoracic.
Sometimes rolling them across the back.

Opening 9
"Beach Pose". On back, resting on forearms with bent elbows and knees bent.
Place balls at T8 and roll them towards Sacrum, adjusting the balls back to center as necessary.

Bridge Breathing 1
From Half Savasana, Inhale arms over head and press up into Bridge. Exhale release body and arms down.

Bridge Breathing 2
From Half Savasana, Inhale arms over head and press up into Bridge. Stay in the position and exhale. On empty, keep arms over head and roll backdow, experiencing the spontaneous uddiyana bandha.
This was super cool.

Neck and Jaw Opening
Starting in Half Savasana with a block as a pillow.

Occipital Opening
Using a Block as pillow, we placed the pair of balls at the Occipital, clasping them with our hands.
We played with small movements of "Yes" "No" and "the Stevie Wonder" to open and access the tight spots.

Sexy Neck
Rolling to one Side one one Ball we again made small movements

SCM
We placed the ball behind the ear "on the ear's shadow".
Again, yes, no and small movements

Repeat Sexy Neck and SCM on the other side.

Jaw
We placed the ball under the cheekbone, near the ear and pressed.
Slow opening and closing of the Jaw.

Psoas Opening @ Wall
Round 1
Supine Apanasana. ONe foot on wall and one knee bent into chest.
Pranayama: active inhale, passive exhale

Happy Baby. One foot on wall and one leg into 1/2 Happy Baby.
Pranayama: active kalabhati like exhale, passive inhale

Round 2
Repeat above with low brick under sacrum

Round 3
Repeat above with medium speed brick under sacrum

Jill timed us for about 30 seconds on each side, each round.

Yoga Nidra
Jill guided us through Yoga Nidra

Step 1: Fidget until comfortable and then stop fidgeting
Step 2: Attention towards breath in belly, count down from 40
Step 3: Guided attention through the body
- right thumb, through the fingers
- palm
- wrist
- forearm
- elbow
- upper arm
- shoulder
- whole arm

repeat with left arm

- right big toe to little toe
- sole
- heal
- whole foot
- ankle
- calf
- shin
- knee
- thigh
- hip
- whole leg

repeat with left leg

pelvis?
neck and skull?
face?

then eventually chest
then belly
whole body (x3)

Step 4: Attention back to breath, Count down from 10

To awaken, deepen breath
Roll to a side and come up.

Yoga Journal Conference: Day 3, Session 3: Unwinding the Low Back with Tias Little

2010-02-05T16:50:00.000-08:00

Unwinding the Low Back Tias Little -
Course ID: M6LITTTherapeutic, Mixed Levels
Sunday, January 31 — 3:30pm - 5:30pm
Main Conference - Session 6
Eighty-five percent of our society suffers from low-back pain at some point in their lives. Typically this pain is caused by asymmetrical strain patterns, such as excess tightness on one side of the body. We'll release constriction in the lumbar and sacral areas through gliding, rocking, and stretching movements to unglue the tightness in the muscles, tendons, and ligaments. Practice and discussion.

Tias started by talking about the Sacrum.

"Support for the entire torso"

"It is a lifelong practice to be balanced in the sacrum"

"To balance the cranium, we need to have balance in the sacrum."

He seemed to want to start with a slide show but the projector was misbehaving, so we practiced first.

Unwinding Practice

1. Slip and Slide

Lying supine, with knees bent.

Slide one knee forward and then the other knee forward, feeling the lateral movement in the sacrum. Continue for about 2 minutes.

2. External Rotation

Again, lying with knees bent.

Allow one knee to drop open on exhale and bring back on the inhale. Repeat other side and continue for about 2 minutes.

3. Internal Rotation

Again, lying with knees bent.

Allow one knee to drop in on Inhale and exhale to bring back to center. Repeat other side and continue for about 2 minutes.

4. Rotation of Arms

Lying supine with knees bent and arms out to the side from shoulders.

Internally and externally rotation the arms with breath. About 1 minute.

5. Simple Twist

Start Supine with Knees Bent.

In exhale, allow knees to drop to one side. Return them to center in Inhale and bring to opposite Side on Exhale. Continue, about 1 minute.

6. Simple Twist with Arm Rotation with Head Turn.

Combine 5 and 6 and eventually add a head turn. Moving with breath and for an extended period of time.

7. Eagle Twist with Arm Rotation and Head Turn

- Still Supine

- Wrap Legs in Garundasana, allow arms to be open to sides.

- With Breath, allow legs to drop to one side on Exhale and come back to center on Inhale.

- Continue to the Same Side.

- Eventually ad the rotation of the arms

- Eventually ad the rotation of the head

- Rest and Repeat Other Side, building slowly in stages.

8. Hamstring Psoas Sequence

Stage 1

- Lie on Right Side, with right arm under head for support, knees bent at 90 degree angle. Left arm extended across body on floor on right.

- Inhale left arm up to sky and exhale allow it to open back to left. Inhale up to sky and exhale, allow it to rejoin right arm. Continue this 3 x or so to establish rhythm.

Stage 2

Still on right side, extend bottom right leg straight.

Extend top left leg towards left hand on the right side.

With breath move left leg from left hand to back of body into a bent knee hamstring flexion shape and back again to the left hand. Continue.

9. Abdominal Curls

Start supine on back with knees bent. With hands wrapped behind head, on the exhale, as the tailbone curls under, enhance the action with an abdominal curling up and elbows wrapping. On the Inhale, enhance the action with opening of elbows, tailbone arch and and neck arch. Repeat 10+ times.

10. Extended Slip and Slide

Lying supine in extended fashion. Extended and stretch one side and then the other, feeling the lateral movements of the sacrum.

Slide SHOW and Talking points

Tias showed slides to draw our attention the sacrum and the sciatic nerve.

"Stretching the hamstrings, stretches the nerve tissue."

"Nerves can get longer and less compressed"

"Piriformis syndrome is the nerve entrapment of the sciatic"

"Tailbone not meant to be sat on."

Avoid "shlumpasana"

"When learn how to position low back in the body, its effective for reducing strain."

"Sacrum is tied in with strong, fibrous ligament webbing"

"most people not balanced"

"most of us are pulled to one side"

"Sacrum navigates forces horizontally and vertically"

"Like a Keystone"

Tias is fascinated with the diagonal lines.

"Pay attention to the diagonal forces in walking"

"Common that one side of pelvis is tighter than other"

"psoas is crucial to lower back."

"health of colon is crucial"

Apana is the downward flowing vayu

and "it is common for colon to be stagnant because of sitting, history of trauma, nutrition or spastic nerves and stagnation like in I.B.S."

"Sacrum and Colon are linked. Mobility of sacrum and mobility of colon are linked because they share the same facial sleeve."

"Your bowel movements determine your health"

"Also the prostrate gland, uterus, bladder."

Notice that when your back cracks or pops, it is usually the same way. This demonstrates the imbalance.

Net of endo-pelvic fascia

"So when on hip is tighter than the other, it pulls the whole inside off"

"Usually uterus not balanced in center either."

"If you have tipping, effects everything including mensuration, menopause, fertility."

"The fertility industry is bigger than the yoga industry"

"Importance of aligning the organ bodies for health

The homework;: Do you have gluing in the internal organs?

Some Asana tips:

- backbends are helpful for hamstring pulls because the heal shorten the muscle fibers and heal the over stretch

- balancing hips and sacrum for external rotation of hip for post natal sciatica

Practice

- We focused a great deal on find a downward facing dog that allowed the top of the sacrum to draw in without dropping the ribs.

- Demo of Dog Pose

- Dog Pose Several Times with knees bent

- 2 Cobras

- 1/2 Virasana

- Sit or Savasana

You can connect more with Tias at: http://www.prajnayoga.net/

Yoga Journal Conference, Day 3: Session 2: Nadi Sodhana with Angela Farmer and Victor van Kooten

2010-02-05T16:47:00.000-08:00

Nadi Sodhana: Alternate-Nostril Breathing Angela Farmer & Victor van Kooten - Course ID: M5AFVVMixed Levels

Sunday, January 31 — 10:30am - 12:30pm
Main Conference - Session 5
With the help of internal awareness, gravity, and visualization, we'll uncover the ease and natural control of alternate-nostril breathing. There's no need to disturb the balance of the delicate nostril membranes by placing our fingers on our nose when trying to discover some of the many channels that connect breath to each and every part of our body. Breath awareness with some asana.

This workshop was designed to tap us into the subtle movement of prana through the nostril channels without the crushing action of pusing our fingers up against our noses. I am in love with Victor and Anglea and do not take many notes when with them. Also, I got to be with my pal Betsy who I am also completely in love with so I was too absorbed to pick up a pen. But I captured some video and hopefully most of the experience.

"We are opening our awareness to what is happening anyway."

"Checking in takes you back inside"

"The breath stays with us all our lives."

"Touch and Receive."

"Sit in the back of the room, sit in the back of the nostrils and allow them to open like windows"

We played with partner work to assist each other open the channels to feel the flow of breath through the channels of the nose. This was incredibly magnificent. I am surprised I had the focus to film anything.

Their work is SO SUBTLE that I am not sure that these videos communicate very well. Perhaps they mostly remind me of what we did. You can learn more about Victor and Angela at: http://angela-victor.com/

The Shoulders

The Legs

Seated

Then we worked with partners, and I must not have been filming when I thought I was. From the picture, you can see that one partner sits behind the other. Then using their hands, they press down on the hips and rotate them out. This gives such a sweet grounded feeling. Then, playing with pressing more on one side and then the other, the seated partner is able to feel the channels open alternately depending on where the pressure is. Very cool and profound.

Yoga Journal Conference: Day 3, Session 1. Unwinding the Neck with Tias Little

2010-02-05T14:33:00.000-08:00

Tias Little

Unwinding the Neck Tias Little - Course ID: M4LITTTherapeutic, Mixed Levels

Sunday, January 31 — 8:00am - 10:00am
Main Conference - Session 4
Neck pain frequently results in headaches, insomnia, jaw strain, and fatigue. We'll address the ways that neck tension is coupled with shoulder restriction and use nonforce techniques to unwind tension in the neck, particularly with spiral movements for the neck and shoulders. Practice and discussion.

Tias began with a brilliant dharma talk. He translated "citta vritti" as "mind pain" and connected that our "pain in the neck" is really a pain in the mind. The pressure of the mind gets lodged in our neck.

Referencing Zen Master Hyang's 3 essentials in practice:

1. Great Faith

2. Great Doubt

3. Great Perseverance of Effort

To miss one of the three is to have a stool with 2 legs.

Regarding Doubt.

Hyang means Big Doubt, not little doubt.

Little doubt is the small worry around being fat, or not good enough.

The temptation is to just live our life.

The suggestion is to step out of the routine of the self.

"By doubting, we are more free to be in the present moment."

Focus on what compels Us.

"Positive Doubting"

"When things are too precious, the neck is like china"

"Tyring to control our life, everything becomes brittle, vulnerable to strain"

"Stay loose in approach to the practice of life"

"Build the Witness"

"Nirodhaha is small stopping, not big stopping."

"Empty before we begin"

Expectations mount.

Tias has a wonderful command over the householder's burden and a tender ability to share the common stresses of daily life.

The Practice

We began Supine.

Taking Inventory of the impression our bodies were making in the earth.

Noticing the sides. This was great.

"24 hour fundraiser" analogy.
I imagine that there are formal names for these movements and patterns, but I do not know ir remember them.

1. Neck Pressing

Gently tucking the chin and pressing the back of head towards floor for 5 seconds and rest. Continue, repeating the pressing and resting. Maybe about 10+ times. Pace was relaxed and easy.

2. Neck Arching

Gently opening the front of neck to create cervical curve and pressing for 5 seconds and rest. Continue, repeating the pressing and resting. Maybe about 10+ times. Pace was relaxed and easy.

3. Head Turning

Turn head to side and press for 5 seconds, return to center and rest. Repeat other side. Continue side to side. Maybe about 10+ times. Pace was relaxed and easy.

4. Tailbone Awareness

Similar to what we do at Lulu's. Starting with small movements in the tailbone, eventually drawing more attention to and enhancing the movements in the neck. Slow pace, at least 2 minutes or so.

5. Abdominal Curls

Building off of the Tailbone and Neck Movements, Tias added the addition of the arms. With hands wrapped behind head, on the exhale, as the tailbone curls under, enhance the action with an abdominal curling up and elbows wrapping. On the Inhale, enhance the action with opening of elbows and neck arch. Repeat 10+ times.

6. Obliques

Same as above, but moving side to side.

Transition onto Backs

7. Bent Elbow Lift

Lying supine with Arms bent at elbows. Inhale, lift one elbow off floor. Exhale to lower. Repeat, alternating sides.

8. Arm Extension, and Neck Turn

- Lying supine with Arms bent at elbows. Bend left knee and keep left right straight.

- Start on Right Side.

- Begin by extending the arm over head on the inhale and bringing it back on the exhale. Eventually add the turning of the head to look up at the hand on the Inhale and back center on the exhale.

- Rest and set up and repeat for other side

9. Knee Twist

Still lying supine in the same shape, practice coordinating the drawing of bent knee across the body on the inhale and release back to starting point on exhale. Do this many times on both sides.

10. Arm Extension, and Neck Turn and Knee Twist

Combine the movements from 8 and 9.

So, as arm extend up over head, neck turns to look at arm and knee twists over to opposite side.

11. Wrapped Elbow Side Twist

- Lying supine, hold onto elbows and hold elbows in front of body.

- Draw elbows across the body side to side

- Add the turning of the head in the opposite direction, looking under your shoulder "for a small ant"

12. Big Forearm Circles

- Starting in the same position as above, hold gaze steady at the forearms.

- Begin to make circles with the elbows, following them with the eyes.

- Allow circles to get really big, over head and down towards the belly.

We transitioned towards a selection of familiar asanas to apply the neck truing movements.

I chose to sit and write out the above sequence instead. So I was not paying very close attention.

I joined in at the end for the seated forward fold and final sit.

You can connect more with Tias at: http://www.prajnayoga.net/

Yoga Journal Conference, Day 2: Session 3: Breathing: Physiology and Practice with Roger Cole

2010-02-05T14:29:00.000-08:00

Roger Cole

Breathing: Physiology and Practice Roger Cole - Course ID: M3COLE
Mixed Levels
Saturday, January 30 — 3:30pm - 5:30pm
Main Conference - Session 3
Learn the basics of breathing science, from the molecular level to its effects on consciousness. We'll explore and practice breathing mechanics and physiology that apply directly to both pranayama and everyday life. Lecture and breathing practice.

Roger's workshop was mostly a power point presentation with some breath-work.

Awesomely geeky, and very male. Roger had a great style of repeating back questions to make sure he heard them correctly. His pace was focused, fast and sharp. This course validated what we have been teaching at Lulu's about the breath and the nervous system, giving a few more anatomical details and ways of expressing the miracle of respiration.

Diffusion

a natural property of nature

when there is an imbalance, nature finds a balance

this is the basis of respiration

Slide 1:

A slide with two blobs and lots of dots.

CO2

biproduct of effort

"Respiration is the basis of life."

One definition of respiration is the "exchange of gases and the resultant burning of energy"

Pranayama

Regulation of a sense of vitality (not breath), but the techniques use breath.

We are trying to improve our subjective experience.

And there is a continual evolution of breathing.

Roger put forth the idea that we are still breathing the same breath that we first breathed.

This was a BIG idea and not an easy one to wrap around.

I allowed it to wash through and over.

"The Robust Biological systems that maintain our breathing"

There is an inherent Wisdom built in from the beginning.

"the natural breath is the most powerful pranayama"

Trust in the Breath

Start from where you are

Mechanics of Breathing

Roger showed a slide detailing the Lung Anatomy.

From the Trachea to the Bronchi to the Avioli.

- 3 Lobes in Right

- 2 Lobed in Left

Avioli are like small little grapes with the thinnest skin where the gas exchange happens.

Blood stream cannot carry enough oxygen on its own, so hemoglobin evolved to grab extra.

Stale Air

we never breath out all the air

stays like "dead space in the tubes"

this has an impact on the next breath

best posture to remove stale air is Savasana

more than aerobic activity

Mechanism of Ashtma

bronchials have muscles around them

in exercise induced asthma, the bronchi swell up and constrict

hard to breath in and out

opening the bronchi is the solution

restricting exhalation to increase pressure to back up in lungs is one method

(the breathing through a straw or into a paper bag)

Inversions

There was a question about inversions helping to release stale air

Yes, the diaphragm is pushing more on the lungs and the weigh of the internal organs are resting on it, BUT the ribs swing up and out, the lateral dimension is increased so don't get full exhalation.

"Observe and See what Happens"

Control of Respiration

level of CO2 in bloodstream determines our breath.

medulla oblongata is home of main respiration centers

Dorsal respiratory group

blood flows through the medulla to regulate the need to breath

urge to breathe cased by high CO2 Levels

low oxygen might stimulate breath, but only in an emergency

we sit @ 99% oxygen saturation all the time

low oxygen is abnormal

we don't need to do dramatic breathing to get big effects

"subtly nudge towards calm or activation"

Practice: Bhastrika

short blasts to create the space

afterwards, quiet, no need to breath

To reduce CO2 level, more CO2 out than is being produced.

When we hyperventilate, the CO2 is down

The light headiness is caused by the constriction o the blood vessels to the brain to prevent flow of blood?

Changing the CO2 changes the acidity, changes the nerves?

What is better? short bursts or long slow exhalation?

When CO2 level is down, there is less need to breath

When cells burn Oxygen to create energy, you produce CO2

Physiology of Relaxation

- every time we exhale, our heartbeat slows down (tilted towards the Parasympathetic)

- mental focus also calms the system

How to Create a State of Calm

Breathing with just the belly. Isolated belly breath breaks link between chest breathing and stress

Muscles

External intercostals lift the rips

Scalenes pull of 1st and 2nd Ribs

Diaphragm lifts ribs too

use fingers lightly touching to feel expansion of ribs

Isolated Chest Breathing makes us anxious because we recruit muscles associated with the fight or flight response.

Jalandhara Bandha takes scalenes out of picture.

Vagus Nerve

Herring Brower Reflex?

He suggested that it is not really clear if stimulating the PS calms everything down.

Practice

belly breathing

side ribs and belly breathing

belly, side ribs and upper ribs breathing

the main practice is to start to breath up in the area that stimulates the stress and stay relaxed.

Yoga Journal Conference, Day 2: Session 2: Inner Voices with Angela Farmer

2010-02-05T14:27:00.000-08:00

My second session on Saturday was with Angela. I am in love with her.

Inner Voices
Angela Farmer - Course ID: M2FARM

Saturday, January 30 — 10:30am - 12:30pm
Main Conference - Session 2
Mixed Levels

Early abuse, trauma, and injury hide deep within our cells. These lost or unloved parts of us hold the stories of our lives. We'll reveal some of the most profound aspects of yoga, exploring ways to reconnect with ourselves and our surroundings that are deeply empowering and help stabilize us during difficult situations in life.

Asana with discussion.

Angela opened with a very personal sharing.

She told us that when she suggested the title of the course to the YJ conf peeps, they got nervous.

She assured them it would be fine.

Angela shared her experience with feeling that the style of yoga she was doing was creating more armour instead of creating pathways in. As she began to change her practice, she was still teaching the old ways. She began to feel crazy. And one day, during a retreat in Montana, she went outside and prayed. She heard the voice, "Stand up and Speak."

We first broke into Partnerships.

The assignment was to share openly what was sitting on our hearts.

After sharing we were asked to identify the body part that resonated with the sharing.

We were then to ask our partners to place their hands on the body part and support that area.

Angela demoed this by supporting a woman's neck and gently offering herself without trying to fix.

Angela told the Story of Innana as a way of demonstrating the technique of listening.

I took a video of Anglea showing how to support someone. Paused around posting this cuz of the personal nature. But very cool to watch a master relax and be of service to another.

I felt my belly while sharing.

So I had my partner place her hands on sacrum while i held sphinx to allow the belly to stretch and create weight.

This felt really good.

My partner had me hold her throat.

We played with unwinding from the shoulders.

We played with unwinding the legs.

Angela demoed her version of Downward Facing Dog, aka Snake Dog.

We played with Unzipping the Back Body.

She showed how to open and allow the energy of the back body to spread.

She showed how Namaste is the gesture of coming from behind and forward.

She spoke of how this creates a boundary and space to sit back in.

She spoke of our traumas as dents in our auras, that create voids for negative energy to be attracted to. She suggested that we be like dented cars that go to a shop and get pushed out from within. Let our "weak spots" be our opportunities to fill and grow. Allow pain to be helpful.

She quickly demoed one of her signature poses, the Fallen Warrior.

Angela's work is SO SUBTLE that I am not sure that these videos communicate very well. Perhaps they mostly remind me of what we did. You can learn more about Angela and her partner Victor at: http://angela-victor.com/

Yoga Journal Conference: Day 2, Session 1: Ganesha's Seat with Angela Farmer and Victor van Kooten

2010-02-05T13:51:00.000-08:00

Ganesha's Seat
Angela Farmer & Victor van Kooten - Course ID: M1AFVV

Saturday, January 30 — 8:00am - 10:00am
Main Conference - Session 1
Mixed Levels

Muladhara, the root chakra, brings us back home to our place on this planet and opens us to the energy that both nourishes us and rises through our bodies to the sky. Understanding our roots and deep connection to the Earth, we'll explore the many different directions in which this energy can be guided to broaden and ease our practice.
Asana with discussion.

I sat right up front, and did not take many notes.
When there is a true connection, taking notes is almost silly.
Angela teaches through transmission.

Victor drew a Ganesha sitting on his lotus seat.
They pointed to the fact that the lotus he is sitting on points in both directions, down and up.

The focus of the class was connecting to the Perineum pointing down as the beginning of the "tail".
We played with opening the perineum in all directions to help root, lift and open.
"The base chakra is about coming home"

The first suggestion was to rustle in like a dog, or hen into the seat.
Honor the earth.

"Open root and relax"
"Go down"
Angela put forth the imagery of standing on a bridge and looking down to get a sense of drawing attention down. She used the analogy of boats passing by and to the side to draw attention right and left. We used this to feel the "light of the perineum" or "tail" moving in the opposite rooting direction.

"Body responds more to imagery than anatomical instruction, because its organic"

"The light of the pelvis, the perineum."
"Nothing is straight in nature"

"Follow our path, but don't get carried away with the path"

"Notice the rigid back body and soft front body"

Partner Utthita Hasta Padangusthasana

Rolling the perineum in different directions.

I played with applying it to a variety of standing poses.

Angela demonstrated her Tree Pose:

Applied to Tadasana, feel the perineum, or arch of the foot.

"Directing and shining"
"Relaxing down in to the pelvis"
"Grounding and feeling the support"

"Go down to come up"

"if you get carried away with what is happening, you will break it"

By this Angela showed how while the energy might be opening up through the heart to suddenly get seduced by that movement, one might lose the original current.
Then we applied it Dog.

I have a very intimate video of Victor pointing at Angela's mulabandha spot...not sure it is cool to load...Paused.

Their work is SO SUBTLE that I am not sure that these videos communicate very well. Perhaps they mostly remind me of what we did. You can learn more about Victor and Angela at: http://angela-victor.com/

Yoga Jounral Conference, Day 1: All Day Intensive: The Transformative Power of Tantra with Kraftsow, Stryker and Pandatiji

2010-02-05T13:45:00.000-08:00

On Friday Debbie, Kathy, Kasey and about 200 other peeps gathered to listen to Rod Stryker, Gary Kraftsow and Pandit Rajmani Tigunait in Ballroom A at the Hyatt in SF. I did not take mad notes, but will share what I ended up transcribing as well as some video.

The Transformative Power of Tantra
Gary Kraftsow & Rod Stryker & Pandit Rajmani Tigunait - Course ID: AFTANT

Friday, January 29 — 9:00am - 4:30pm
Friday All-Day Intensives
Mixed Levels

An experiential workshop designed to explore the vast wisdom of kundalini, Tantra, yoga, and Sri Vidya traditions. We'll cover how to integrate Tantric traditions such as pranayama, mudras, bandhas, visualization, mantras, and herbs into your current yoga practice. We'll also explore how to master the forces of the first two chakras (muladhara and svadhisthana) that govern the forces of hunger, sleep, sex, and self-preservation-and how to reconnect with our own vast inner potential, atma shakti, also known as kundalini shakti.
Lecture and practice.

This was super fun. It was obvious that the gathering of the three of them was experimental. I love being witness to this rough cut beginning of something new and creative. It fit right in with what we have been experimenting with at Lulu Bandha's lately. How to keep the teaching full of wonder and curiosity.

Rod and Gary obviously love Pandit. Rod described him as a sage in a Panda Puppy Body. It was fun to watch them watch him. The love of a teacher is contagious and I was primed to adore Pandit by the time he arrived. I recorded some of Pandit teaching on the iPhone. I hope they load up.

Gary Kraftsow

Gary opened the day with a 45 minute talk attempting to create the context of the Tantra Teachings.

Gary is way smart.

He spoke of how many practice "life style yoga". Yoga that allows us to do our life with more energy and less pain. "Boga." He made his point by asking whether flexible hamstrings or a healthy liver result in a better life.

He drew a Venn Diagram with "emotions" "cognition" and "behavior" in the three circles. The middle of the 3 overlapping circles is our Svabhava, personality.

He used the term, Antha Karana. Upon quick search in Google it seemed to translate as "inner instruments." Gary touched a little on my latest favorite subject, the emotions and the physiology but then continued on.

Later on, he came back to this diagram and pointed out that emotions are the root of Bhakti Yoga, Cognition is the root of Jnana Yoga and Behavior is the root of Karma Yoga. This again points to the BG as a psychological text.

He made the point that we do the Yoga Practice to effect change in a desired direction.

He gave some brief overviews of the various roots of tantric practices. That they have both Vedic and non-vedic forms. That Buddhism has its branch called Vajrayana. That some parts are orthodox and some are rejected from orthodox strands. Some is from the Rig Veda. And some teachings are Agama.

Both dual and non-dual philosophies are included in Tantra. The practice is about moving from the practical Human Experience to the Divine Potential.

The merging of external and internal, Shiva and Shakti, Atman and Brahman, Consciousness and Matter.

The point is REALIZATION and TRANSFORMATION.

Deities are macro forms of ourselves.

Gary listed several different Shaktis:

Buddhi Shakti: the Power of Awakening

Prema Shakti: Power of Love

Sankalpa Shakti: Will and Manifestation

We must develop a relationship of identification with Divine Potentials and then Realize and Actualize these within ourselves.

We must have a relationship with someone who understand this.

Aspects of the Tantric Way of Yoga

- esoteric models of the human system, like the chakras

- psycho physical practices like kundalini yoga

- contemplative practices

- ritualized practices, like Nyasa

- each symbol of the deity represents personal aspects of ourselves

- mudras

- symbolic representations of the deities

- yantras

- power of sound

- mantra japa ("the quantum physics of Tantra")

"Your issues are held in place by language and self concept" (GK)

Body/Speech/Mind CHANGE through the continual manifestation of the Diety with a Mantra

- importance of guru

- ritual empowerment of practice

- Deeksha, to be actualized to practice

They spoke a little of the Sex Thing around Tantra

Said that "yes, there is an aspect of the merging of the Male and Female". Different traditions emphasize one over the other or both equally.

It is a secret, hidden tradition.

Ultimate reality is imminent.

Rod Stryker

Rod is a very eloquent speaker who can synthesize big concepts poetically. More people took notes when he was speaking.

"It is so diverse, that it is hard to get a handle on"

"About living"

"To weave is a definition of tantra"

"Weaving this transcendent experience into the Fabric of Life."

These practices, "give us the means to get there and the means to allow it to manifest."

"The quality of our lives as measurement."

"Our body is a working altar"

Yoga is a "systematized metabolism of our neurosis"

THE AGNI

metabolizing force is the Agni, Fire

Agni is the 2nd word in the Rig Veda

OM Agni

"i meditate on the fire"

"Process by which we achieve the aim and the aim itself."

"Moving us to the front of our existence"

Body practices are designed to help prepare the temple.

Several seats of Agni.

The Navel Center is the primary one.

3rd Chakra down are the home of our neurosis

Tantra is an alchemical tradition that helps us "free and develop latent forces in the navel"

"No energy in the body that is not in the universe"

"Become more intimate, masterful, sensitive to the inside, we also come in touch with our outside."

The asana in the tantric tradition is less physical, cuz the more physical asanas like handstand are not really apt to increase metabolic force.

"Its all about your intention."

Asana is in service of Pranayama which is in Service of Meditation.

"Actualizing the potentials that exist within you."

Gary: What is more important? Your liver or your happiness?

Gary began to speak of these practices as preparing us for Death.

"When you die, what happens after is very related to the moment of death."

"Narayana" Story

"Where is your mind at the moment of Death?"

In this context, where is headstand?

Then we Practiced:

Sit, attention to breath

Most of the movements are familiar viniyoga like movements with attention to lengthening the breath and eventually chanting of the mantras. I do not know the formal names of these patterns.

All fours:

Cat to Childs Pose with attention to lengthening the breath to a 1:2 count (specifically 4:8)

Cat to Dog with Same breath Pattern

High Vajrasana to Childs Pose with Hands behind back and ear to earth a few Rounds

Tadasana to Uttanasana with the 1:2 breath pattern

Some play with moving with the breath held out

Wide Leg Stance to Twisting Triangle Variation, again with the 1:2 breath

Introduction of Mantra

OM RAM AGNI SWAHA

We continued the movement, Chanting 3x out loud, silently on the 4th and then holding

Dog

All Fours

Childs Pose

Locust Play with Inhale and Exhale, widening and narrowing the legs. Attention to the mulabandha.

Transition onto Back

Knees to Chest

Bridge Play with Breath and Arms and breath retention and lengthening

Supine Spinal Twist with Mantra, 3 x outloud and 4th silent and hold

Apanasana

Supine

Gary led a Mudra Practice to establish beginning feelings of Uddiyana Bandha

Way supine, flat on our backs. The technique involved play with navel to the center and bent or extended arms over head. I need to practice this one again to get it.

Then Gary led us in a maha bandha practice with chanting. This was WAY HARD and I could feel a part of me want to scream out STOP! This part must have been the part that was getting overwritten with the practice. Powerful stuff.

Began with attention to Spine and breath.

Added the Mantra and Breath Link. Taught us the mantra through call and response. He was very strict about getting the count and breath correct.

OM RAM

OM RAM ANGi NAMAHA

Then we did it on own, chanting inside on both the Inhale and Exhale

Then we added Uddiyana Bandha

Then Jalandhara Bandha

Then retention on Inhale

Then retention on Exhale

Then Mula Bandha

All while chanting and coordinating the breath.

All my circuits wanted it to stop. I almost felt like screaming out. So that was cool to witness.

Some of the instructions he gave that I want to follow up on in my own practice are:

- chest lift at the end of the exhale

- chin lift and drop to set JB

Eventually we dropped all the bandha work

We returned to chanting the Mantra on the Inhale and Exhale

then eventually we held our focus at the navel center

This was a great sit.

10 minute Break, then Pandit arrived.

Rod had described him as a sage in a koala puppy body. This was a perfect description.

The rest of the morning was spent on Agni Sara, a cleansing technique.

Pandit would ask Rod and Gary to describe what he was doing.

This was so sweet and fun to witness. I have video of it, but it won't load nicely.

"3 Lower Chakras are where we leak"

2 main design guidelines:

- breathing

- everything used to access our own navel center

"Always good to follow a system"

"What are you trying to accomplish?"

Practice is advanced depending on the level of the fruits.

"Mobility of the sacrum is key in the practice of A.S"

"The more your mind is able to turn towards the chakras, the more benefit"

The Spine is the BODY that we are trying to work with

Muladhara to Vishuddi

"Body is influenced by head, head is influenced by heart."

I took almost NO NOTES!

hahah!

Break

Gather again at 2:45

"How can our practices support our exploration of Self?"

Pandit suggested that Ram is the sound of the breath.

1. Get breath movement first

2. Then add sound

3. Then focus on the actual realization of Firs

"Super charged to coordinate all together"

Why hard to balance with eyes closed? it is the balance of the body and mind.

He spoke of the Kurma Nadi in Chapter 3 of the Sutras

he spoke fo the bottom and hollow of the throat as an energy nadi (?)

He spoke of the Sutra 2.46 and the ones following it

"Posture, that which brings about stability"

He suggested to do a practice, then ad a mantra, then ad an image of a higher element, asking the question of 'who are you'.

He spoke of the Koshas.

Sutra 2.47 "Be as Relaxed as Possible"

He spoke of the creation of Space and the ability to extend further into it

Anata Samapati - to reach out and touch and feel and become a part of ananda

He spoke of the concept of space.

The Uddiyana Bandha and Agni Sari help create more space.

"Become familiar with the space"

"become familiar so we can reduce duality."

Ananta Samapati

Ananta = unending

"to reach out and touch and feel and become a part of"

"begin from within and reach out"

Vilkapa and Vicharya

He then touched on my latest favorite, the Anatomy of the Emotions, mentioning the path of thought to emotion to the hypothalmus and the pituitary and the 2nd chakra.

He spoke of being able to "reverse it" through attention to the 2nd chakra.

This was for only a moment, but there was a lot of interest and questions around it, but he did not address.

"The Teacher of Yoga is Yoga itself" (Sutra?)

"Don't be afraid of yourself"

"Atma Shakti"

"You are a good person and that is what you are seeking"

Hierarchy of Practices:

Moon. Sun. Fire

Moon

Reflective of Mind

"Make the moon steady"...[otherwise]..."you become more powerfully neurotic" [when you add sun and fire].

breath long and smooth

Sukah

"nurture the moon for emotional stability"

Sun

Prana

Fire

Atma Shakti

"We have power over prana through breath and visualization"

Chanting

loud good, soft better, silent best

"Don't Force the Breath," GK

"The grosser the initial stimulation, the more it dulls your sensitivity" GK

"Letting go into the flow of Prana"

"Who is Awakening Who?"

Yin Yoga and Meditation, Wed 7pm

2010-01-27T21:37:00.000-08:00

14 Peeps
4 Drop Ins

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

Butterfly, 5.5 minutes

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

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

Yang Locust x 2 (1 minute)

Sphinx or Seal, 5 minutes

Rest

Roll onto Backs
Knees to Chest

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

Roll up to Sitting

Sit, 12 minutes

Option for Savasana, 8 minutes

Close

Sweet Vinyasa Yoga, Wednesday @ 8:30am

2010-01-27T17:50:00.000-08:00

20 peeps

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

Opening
Feet @ Wall
Dandasana

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

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

Tadasana
Shoulder Stretch @ Wall
Splat @ Wall
Uttanasana @ Wall

Transition to Front of Mat

Tadasana

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

Tadasana

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

Twisting Lunge
Uttanasana
Complete Sun to Standing

Tadasana
Swamp Monster and Hallelujah Arms

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

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

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

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

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

Uttanasana
Roll up to Standing

Tadasana

RAM (decided to chant it here)

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

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

Plank
Dog

Repeat Sequence 4 Other Side

Repeat Vinyasa 2
Childs Pose

Uttanasana
Roll up to Standing

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

Thigh Torture @ Wall with Hallelujah Arms

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

Legs up the Wall
Eye of the Needle up the Wall

Choice of Keeping Legs up Wall

or 4 minutes of freeform unwinding

Savasana

Yin Yoga and Meditation, Monday 7pm

2010-01-25T21:30:00.000-08:00

7 peeps

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

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

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

Sphinx or Seal, 5 minutes
Rest

Roll onto Backs
KNees to chest

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

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

Sweet Vinyasa Yoga, Monday @ 8:30am

2010-01-25T21:25:00.000-08:00

20 peeps
3 Drop ins

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

Opening
Sukhasana with Forward Fold and Side Bends

Transition onto All Fours
Easy Side Plank Both Sides
Childs Pose

Plank
Dog

Easy Lunge on Each Side

Vinyasa 1
Plank
Sphinx
Rest
Rocket Cat
Plank
Dog

Uttanasana
Roll up to Standing

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

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

from forward fold, step back into:

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

Repeat Sequence 1 Other Side

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

Uttanasana
Complete Sun to Standing

Tadasana

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

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

Repeat Sequence 2 Other Side

Repeat Vinyasa 3

Uttanasana
Malasana
Uttanasana
Roll up to Standing

Partner Work @ Wall to practice heart lift

Thigh Torture @ Wall

Partial Ustrasana @ Wall to practice heart lift

Bridge and UD on chairs with partners

Partner Assisted Malasana

Favorite Forward Fold

Transition onto backs

Eye of the needle to Eagle Spinal Twist
Both Sides

Happy baby

Savasana

Stiff White Guys Yoga, Sunday 10am

2010-01-24T18:58:00.000-08:00

20 Peeps

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

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

Hamstring Stretches with Feet Against Wall

Sukhasana with Easy Side Bending
Side Bending for Real

Transition to Uttanasana
Roll up to Standing

Tadasana

Arm Stretching @ Wall
Splat
Forward Fold @Wall

3 Rounds Easy Lunge Salutes leading towards Crescent Pose

Warrior 2 Dance Sequence

Little Tree
Tree

Uttanasana
Malasana
Transition to Earth

Bridge Pose x 2

Eye of the Needle Both Sides
and Easy SPinal Twist

Legs up the Wall as Savasana

Sit @ Wall

Stiff White Guys Yoga, Saturday 10:45am

2010-01-23T15:50:00.000-08:00

15 Peeps

Focused on grounding through the Legs to get Light.

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

Hamstring Stretching with Feet Pressing Against Wall

Knees to Chest
Transition to Sitting

Dandasana with Feet Against Wall

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

Transition to Standing
Uttanasana with booty on wall

Roll up to Standing

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

Tadasana
3 Rounds of Easy Lunge Salutes moving towards Crescent Moon

One Round of Easy Lunge Salute with Side Angle Blueprint

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

Tadasana
Little Tree Both Sides

Tree Both Sides

Uttanasana

Malasana

Transition to Earth
Bridge Pose x 2

Legs up the Wall

Seated Meditation with Back Against Wall

Soft Vinyasa Yoga, Saturday 9am

2010-01-23T15:43:00.000-08:00

17 Peeps

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

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

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

Paschimotanasana against wall

Malasana

Uttanasana
Roll up to Standing

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

Roll up

Tadasana

Sequence 1
LAM
Lunge
Pyramid Variation
Lunge
Dog

Lunge to Pyramid Other Side
Uttanasana
Complete Sun to Standing

Tadasasa

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

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

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

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

Vinyasa 1
Plank
baby Cobra
Locust
Cobra
Rocket Cat
Plank
Dog

Step Forward Uttanasana
Roll up to Standing

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

Repeat Vinaysa 1

Repeat Sequence 4 Other Side

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

Repeat Sequence 3 On Other Side

Repeat Vinaysa 2

Step Forward
Complete Sun to Standing

Partner Work @ Wall for backbend prep

3 Partner Drop Backs

Partner Squat Stretching

Forward Fold of Choice

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

Savasana

Yin Yoga and Meditation, Wednesday @ 7pm

2010-01-20T21:37:00.000-08:00

6 Peeps

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

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

Sphinx or Seal, 5 minutes

Childs Pose

Lunge, 5 Minutes
Childs
Repeat Other Side
Childs

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

Spinal Twist, 4 minutes
Rest
Repeat Other Side

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

Sweet Vinaysa Yoga, Wednesday @ 8:30

2010-01-20T21:32:00.000-08:00

13 Peeps

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

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

Even Cow Girls Get the Blues
Partner Work

Down Dog

Lunge on Both Sides

Vinyasa 1
Plank
Sphinx
Rocket Cat
Childs Pose
Plank
Dog

Uttanasana
Roll up to Standing

Tadasana
OM

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

Repeat Sequence 1 Other Side

Vinyasa 2
Plank
Baby Cobra
Locust
Cobra

Windshield Wiper
Rocket Cat
Childs Pose
Plank
Dog

Uttanasana
Roll up to Standing

Tadasana
OM

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

Repeat Vinyasa 2

Repeat Sequence 4 Other Side

Repeat Vinyasa 2

Uttanasana
Roll up to Standing

Standing Forearm Balance
Interlaced Finger Shoulder Stretch with Forward Bend

Get a Chair
Shoulder Stretch on Chair with Block

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

Forearm Balance with Brick @ Wall

Dwi Viparitta Danadasana on the Chair

Waterfall for Savasana

Yin Yoga and Meditation, Monday 7pm

2010-01-18T22:17:00.000-08:00

15 Peeps
1 Newbie

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

Butterfly, 5 minutes
Sit, 1 minute

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

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

Locust x 2 (1 minute each)

Sphinx or Seal, 5 minutes
Rest

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

Roll to a seat

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

Optional Savasana

Sweet Vinyasa Yoga, Monday @ 8:30am

2010-01-18T16:57:00.000-08:00

17 peeps
1 Drop In

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

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

Still chanting up the Chakras. Peaked with Revolving Triangle.

Opening
Revolving Head to Knee Pose
Malasana

Uttanasnaa
Roll up to Standing

Uddiyana Bandha Play
Heart Prana Pounding
Heart Hand Extension

Tadasasa
Ujayyi Pranayama

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

Tadasana

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

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

Repeat Sequence 3 Other Side from Dog

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

Plank
Dog

Uttanasana
Roll up to Standing

Bow n Arrow Action Sequence

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

Repeat Vinyasa 1

Repeat Sequence 4

Side Plank with Bow n Arrow Arms Both Sides

Vinyasa 2
3 Rounds Chaturanga
Baby Cobra to Locust to Bow

Windshield Wiper

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

Bridge Pose
Rest
Wheel Stage 2
Rest
Wheel Stage 3
Rest

Eye of the Needle Variation
Eagle Twist (OM)

Rest
Repeat Other Side

Knees to Chest
Savasana (OM)

Stiff White Guy Yoga, Sunday 10:00am

2010-01-17T18:17:00.000-08:00

20 Peeps
2 Drop Ins

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

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

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

Transition tot Sitting

Sukhasana with Easy Side Bending
Side Bending for Real

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

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

Plank

Downward Facing Dog
Childs

Plank
Down Dog
Uttanasana
Roll up to Standing

Grounding the Legs with a Block Method

Little Tree Both Sides
Uttanasana
Malasana
Uttanasana
Roll up to Standing

Tadasana

Tree Both Sides
Uttanasana
Malasana

Transition onto Backs

2 Rounds Bridge
Knees to Chest

Easy Spinal Twist

Savasana

Jam Session 2, Sunday Afternoon

2010-01-17T18:05:00.000-08:00

The Emotion of Wonder.

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

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

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

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

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

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

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

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

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

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

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

Probably too many backbends.

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

Close.

Jam Session 2, Saturday Afternoon

2010-01-16T20:35:00.000-08:00

11 Peeps

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

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

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

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

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

Rock and Roll to Malasana
Uttanasana
Roll up to Standing

Schiffmann Hokey Pokey
Ectastic Shaking

Heart Prana Pounding
Heart Hand Prana Extension

Tadasana
Ujayyi Pranayama

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

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

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

Repeat Sequence 3 Other Side

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

Plank
Dog

Uttanasana
Complete the Sun to Standing

Tadasana

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

Repeat Vinyasa 1

Repeat Sequence 4 Other Side

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

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

Bridge Pose x 2
Knees to Chest

Eagle Spinal Twist Both Directions, OM

Knees to Chest

Savasana, 10 Minutes

Sit

HOMEWORK: write out what we did.

Stiff White Guy Yoga, Saturday 10:45am

2010-01-16T18:32:00.000-08:00

16 Peeps
3 Drop Ins

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

Opening
Supine
Windshield Wiper
Eye of the Needle Both Sides

Transition to Sitting
Baddha Konasana tailbone hip rotation awareness

Malasana Play
Uttanasana

Roll up to Standing

Shoulder Rotation Awareness
Anatomical Breath Understanding

Tadasana

3 Rounds Easy Lunge Salutes

Pelvis Awareness

2 Rounds Wide Leg Forward Folds

Little Tree Both Sides
Tree Both Sides

Transition to Earth

Bridge Pose x 2
Knees to Chest

Easy Spinal Twist

Savasana

Soft Vinaysa Yoga, Saturday 9am

2010-01-16T18:25:00.000-08:00

23 Peeps
5 or so drop ins

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

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

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

Tadasana
Ujayyi Pranayama

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

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

Tadasana
Utthita Tadasana
RAM
Sun to

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

Repeat Sequence 3 Other Side

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

Plank
Dog

Uttanasana
Complete the Sun to Standing

Tadasana

Bow and Arrow Action Sequence

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

Repeat Vinyasa 1

Repeat Sequence 4 Other Side

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

Roll onto Back
Knees to Chest

Eye of the Needle with Variation

Savasana

Jam Session 2, Friday Night

2010-01-15T21:59:00.000-08:00

10 Peeps
4 New to last time

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

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

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

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

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

Yin Butterfly, 7 minutes
Sit, 1 minutes

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

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

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

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

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

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

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

Childs Pose Two Ways, 3 minutes

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

Rest on backs.

Knees to Chest.

Snail or Caterpillar, 4 minutes

Rest on backs.

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

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

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

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

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

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

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

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

- from our own personal practice, by our teaching

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

HOMEWORK

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

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

Help of Ojai Yoga Class, Thursday 11am

2010-01-14T17:15:00.000-08:00

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

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

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

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

Transition to Standing

Lebowksi Arm Circles

Wall Work
Splat
Right Angle Pose
Uttnasana
Tadasana

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

Warrior 3 Sequence into Center of Room

Transition to Earth
Knees to Chest
Easy Spinal Twist

Savasana

Yin Yoga and Meditation, Wed 7pm

2010-01-13T21:46:00.000-08:00

8 peeps
1 drop in

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

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

Wide Leg Forward Fold, 5 Minutes
Sit

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

Sit with Legs Wide, 2 Minutes

Repeat Forward Fold

Sit with Legs Wide, 2 minutes

Transition to Belly
Sphinx or Seal, 5 Minutes
Childs Pose

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

Vajrasana Sit for 1 minutes

Transition to Backs

Eagle Spinal Twist, 5 minutes
Rest
Repeat Other Side
Rest

Knees to Chest

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

Close.

Sweet Vinyasa Yoga, Wednesday 8:30am

2010-01-13T15:32:00.000-08:00

21 peeps
2 Drop ins

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

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

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

Tadasana
Ujayyi Pranayama

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

Tadasana

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

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

Repeat Sequence 3 Other Side

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

Easy Side Plank Both Sides
Childs Pose
Plank
Dog

Uttanasana
Complete Sun to Standing

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

Repeat Vinayasa 1

Plank
Dog

Repeat Sequence 4 Other Side

Side Plank Both Sides
Dog

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

Roll onto Backs
Knees to Chest

3 Silent HAM
Bridge Pose x 2
Wheel Pose

Eye of the Needle Variation
Eagle Spinal Twist with OM inside

Repeat Other Side

Knees to Chest
Savasana

Sit