Practice Monday, March 3, 4:00pm

Usually between classes on Monday I take a nap.
But I have been exceptionally busy and allowed myself to keep working through the time I would have been able to pull of a nap. So I needed a restorative practice.

Lie Supine with Knees bent. Feet wide and knees falling together.
Hands on belly. Focus on bringing the breath down to my hands.

Transition hands to lower ribs/diaphragm region and focus on opening up into hands, aiming breath down.

Deepening of breath.
6 0 6 0
6 3 6 3
6 6 6 6
6 0 6 0

Relax and feel the effects.

Roll to sitting.
Easy Sukhasana

Roll onto back
Lotus Prep Work

Roll to sitting
Half Bound Lotus Twisting and Forward Fold
Janu Sirsasana Variation with Lotus
Schiffmann Half Box Twisting Play
(Switch Sides)

Lotus
Maha Bandha Work

Quiet Sit
20 minutes or so...

Transition to back
Easy Spinal Twisting
Savasana

Sweet Vinyasa, Monday @ 8:30am

15 Peeps

Handful of People from Yesterday's workshop.
When a group is already started on a path, it's easier to share. Their understanding helps inform the others. So as I ventured into sharing some of the mula bandha work we did yesterday, it felt like the group was set up to learn. It also felt like a natural extension of the breathwork we have been doing.

Opening
Sukhasana Forward Fold
Switch Legs and Repeat

Action
Roll onto Backs
Breath Awareness
Stomach Massage
Mula Bandha Dialing In

Roll up to Malasana
Uttanasana


Breath Awareness and Mula Bandha
(Mudra Test)

1/4 Suns

Sequence 1
Sun to Twisting Lunge
Walk Hands around to Wide Leg Forward Fold
Stimulate Leg Channels
Wide Leg Down Dog

Warrior 2 Dance
Reverse Triangle
Triangle
Low Lunge

Vinyasa 1
Down Dog
Plank
Sphinx
Rocket Cat
Plank
Dog

Float to Hands
Uttanasana

Complete Sun to Standing
A little theory presentation on Apana Vayu and Prana Vayu and Samana Vayu...just for fun.

Repeat Sequence 1 Other Side

Vinaysa 2
Dog
Plank
Locust with hands clasped behind
Rocket Cat
Plank
Dog

Jump to kneeling play 2x

Release legs in front
Navasana and Levitation Play
Lolasana with Blocks
Navasana to Earth

Supine Lotus Prep Seqeunce to Lotus

Bridge Pose
Supported Bridge Pose with Block

Revolving Head to Knee Pose
Paschimottanasana

Savasana

Tuning In, Workshop 5, Sunday, 1 to 4pm

12 Peeps

I was a little nervous before the workshop. I was preparing to share some deep belly work which meant getting half naked in front of people and trying to communicate uddiyana bandha and it's subtleties. Always a new person shows up. I think it is the universe's attempt to make sure I do not chicken out.

I think it worked out. Ashley said it was one of her top 10 favorite lulu's class ever and everyone there seemed to get something out of it.

I shared about the practice of becoming a whole being and how the nooks and crannies of our being like to hang out and hide in the belly.

Start Supine with Knees Bent
Bring Awareness into sending breath into belly.
Slowly beginning to emphasize the exhale and then holding the exhale out for a few beats.

We rolled up to sitting and shared.
The experiences ranged from, "I felt deep peace and like I could be there forever" to "I felt panicked."

I then talked a little about Uddiyana Bandha, how I do and why. Then I demoed.

The group lay back down and gave it 3 or 4 tries. We rolled back up and discussed.

Easy Seated Spinal Twist with U.B. and awareness.

Rolled back down to check in Mula Bandha (i had left that out and wanted to pull it into the discussion).

Uppavista Konasana with side Stretch and Slow deliberate Play

Long Seated Lotus Prep Sequence riffed off of Erich Schiffmann's work

Squat

Dangling Forward Fold
Roll to Standing

Sanding U.B.
A few Rounds of just holds, then with pumping.

Extended Tadasana

Swamp Monster/Cactus Play
Standing Forward fold with Hands Clasped Behind Back

Sirsasna Standing Work
Dangling Forward Fold

Headstand Prep
3 Block Method at Wall

Headstand Play with U.B. and 1/2 Leg Lowering Work

Rest

Lotus Work on Backs
(Schiffmann Style with "Forward and Back")
Rolling up to Lotus or Half Lotus and Taking a Forward Fold

Headstand with Lotus or Legs up Wall with Strap
Eventually everyone ended up with Legs up the Wall

Restorative Spinal Twist
Restorative Back Bend

Savasana

Quiet Sit