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
Wednesday, June 16, 2010
Tuesday, May 4, 2010
Posting Across Town
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
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
Sunday, March 28, 2010
Tuning to the Teacher Within Workshop at Smiling Dog Yoga, Day 3
This morning I again slept in.
Woke up around 8am or so, wrote out my dreams.
Steve and Lisa had picked up croissants!
Steve made me a latte and I made some eggs.
I wrote out 3 possible plans for the class.
I was not sure what we were going to do and I felt like writing out ideas would help me connect to the shiniest one.
I spent the rest of the morning at the beach on the pier.
Unscheduled time is such a sweet gift.
We gathered at 2.
1. Nervous System Discussion
I shared the relationship of the parasympathetic and sympathetic systems and how yoga works.
We tied it into Sutra 1.2, Sutra 1.33 and Sutra 1.34.
Great sharing and questions.
2. Practice
In the interest of helping people start to work together more and practice feeling and touching and talking, we worked in pairs.
Impressing the Heart Solo
Impressing the Heart with Partners, 2 different ways
Supine Extended Hand to Big Toe Pose with Partners
Here we were able to connect the nervous system discussion with a way of teaching postures by "Feeling".
"Recal the feeling of the brick behind the heart...recall the feeling of your partner's thumb in your hip..." to access the pose.
J was willing to be the demo model for Warrior 1 and Twisting Triangle.
This seemed to be the main "a ha" moment of the weekend.
That we can access the alignment of a posture through memory of feelings rather than external instructions.
This ties into the practice of remembering what it feels like to be relaxed and choosing it consciously.
Alternate Nostril Hip Rotation with Partners
Savasana
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
Saturday, March 27, 2010
Tuning to the Teacher Within, Day 2
Day 2 of SLO
I had such a sweet day.
I woke up to home made blueberry muffins.
And Steve made me a latte.
Lisa scheduled me an 11 o'clock massage with Randy.
WOW.
Brett of the Smiling Dog Cafe made me a burrito.
Heaven.
So starting class at 2:00 felt like the easiest thing ever.
We circled to begin.
1. Response to "Effort Effect" Article which was assigned as homework.
Lots of connections and good questions about feeling like we are both at times.
Good point made by P that some respond to the reverse of being told that they will never make it.
2. My response to last night
I suggested that the main question of the group is:
How do I connect more deeply?
Some discussion on this.
3. I introduced the Right and Left Brain Topic of discussion.
I assigned the Jill Taylor video for homework:
http://www.ted.com/talks/jill_bolte_taylor_s_powerful_stroke_of_insight.html
And weaved it towards the job of a yoga teacher.
Talking about all the balance of Left and Right that goes on in teaching and in practice.
Then there were some questions:
- Do I bring up politics in class?
S's sharing of feeling connected to the teaching and wanting to share them, guided us to talking about Recording and Sharing our Teachings.
This stirred up some resistances and fears.
So that was cool.
I am grateful cuz I will present it softer next time.
4. Assigned Teaching to Learn Homework.
Thought about assigning Lineage Homework, but felt like too much.
We talked for about an hour.
So, we began practice around 3.
Focusing on the Elements and moving towards Handstand.
Opening
Sukhasana, Foreword Fold and Side Bending
Transition to Uttanasana
Roll up to Standing
Schiffmann Style Hokey Pokey
Full Body Shaking
Heart Prana Pounding
Heart Hand Prana Extension
Tadasana with Grounding
LAM
Sun to
Sequence 1
Lunge
Dog
Lunge
Uttanasana
Utkatasana
Tadasana
VAM
Sun to Sequence 2
Lunge
Twisting Lunge
Hammock
Lunge
Dog
Plank
All Fours
Easy Side Plank Both Sides
Childs Pose
Plank
Dog
Repeat Sequence 2 Other Side
Uttanasana
Utkatasana
Tadasana
Utthita Tadasana
RAM
Sun to Sequence 3
Lunge
Crescent Moon
3 Legged Dog
Dog
Repeat Sequence 3 Other Side
Vinyasa 1
Plank
Baby Cobra
Locust
Cobra
Windshield Wiper
Rocket Cat
Plank
Dog
Uttanasana
Utkatasana
Tadasana
YAM
Sun to Sequence 4
Lunge
Hammock
Warrior 2 Dance
Warrior 2
Lunge
3 Legged Dog
Dog
Repeat Sequence 4 Other Side
Side Plank Both Sides
Dog
Vinyasa 2
Plank
baby Cobra
Locust with Bind
Windshield Wiper
Rocket Cat
Plank
Dog
Uttanasana
Roll up to Standing
Transition to Walls
Half Handstand Play
Half Handstand Play with Partners
Handstand Play
Practice Assisting
Bridge
Rest (internal HAM)
Bridge
Knees to Chest
Easy Spinal Twist Both Side
Savasana
Sit Together.
Then we ate together. Brett made us a fantastic meal of Acorn Squash Soup, Quinoa Salad and Raw Strawberry Crumble.
Sharing a meal together allowed for more sharing and connection.
3 hours x 3 times is so short.
I am so grateful to Lisa and Brett for allowing us more time together.
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.
Friday, March 26, 2010
Tuning to the Teacher Within, Day 1
Drove up from Ojai to SLO today to teach at my good friend Lisa's place, Smiling Dog Yoga.
This is the workshop flyer.
Tonight we gathered from 6:00 to 8:30.
13 Peeps
We met with a yin yoga practice.
Difficult to come across the right talking points when you are also landing.
I found myself more quiet and less moved to share than usual.
Always fun to notice the new.
Sequence
Butterfly, 5 minutes
Rest
Swan, 5 Minutes
Rest, 2 minutes
Repeat Other Side
Sphinx or Seal, 4 minutes
Rest
Childs Pose
Lunge, 4 minutes
Childs Pose
Repeat Other Side
Reverse Prayer Shoulder Opener, 3 minutes
Rest
Repeat Other Side
Eagle Spinal Twist, 5 minutes
Rest, 3 minutes
Repeat Other Side
Nostril Breath Awareness
Savasana
Gathered in a Circle and Shared.
The Suggestion was to share your name, what and where you are teaching, who you are teaching
Questions, Struggles
The Main Questions Expressions were:
1. How do I teach more than just asana
2. How do I teach what I am also just learning
3. Where is my practice going next? and How do I take it there?
4. How do I feel ready to teach?
5. I want more consistency in my practice
6. How do I allow myself the space to heal?
7. How do I create a space for healing for others?
8. How do I find inner stillness?
9. How do I introduce people interested in fitness to mantra and mediation?
10. How do I teach myself?
11. How do we connect?
12. How do I become intimate and non attached.
13. How do I integrate teaching and practice?
I am not sure I see the main theme yet.
I think it is around touching ourselves, connecting and opening.
So tonight as I head to bed, my question is How do I facilitate the space tomorrow to allow these questions to be
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
Thursday, March 25, 2010
Help of Ojai Yoga Class, Thursday 11am
This has become one of my most favorite classes.
In many ways it is "cutting edge" for me in the way I teach and share.
This class video will be posted here soon:
http://www.lulubandhas.com/yoga/video/yoga-classes/kira-ryder-granny-yoga-grounding-towards-side-plank-2010-03-25
I spoke of Sutra 1.1 and made an effort to hold the space to teach the Sanskrit. WE also played with Sutra 1.2. Talk was mostly on how what we are doing is preparation to assist in the miracle of Yoga.
Opening
Supine, knees bent
Attention to the Sacral Chakra
Gentle Belly Breath and Awareness of the Water Element
Windshield Wipers
Tailbone Awareness
Shimmy
Eye of the Needle with Tail Awarness
Transition to Sitting
Sutra 1.1 Discussion
Sukhasana with Side, BAck and Foreward Bending
Transition to Standing
Easy Uttanasana
Schiffmann Hokey Pokey
Full Body Shaking
Heart Prana Pounding
Heart to Hand Extenstion
Tadasana with Chakra Element Play
3 Rounds of Lunge Salutes with 2 Crescent Moons
Childs Pose
Plank to Dog
Childs Pose
Easy SIde PLank Both Sides
Childs Pose
Plank to Side PLank Both Sides
(EVERYONE DID IT! WOW!!!)
DOg Pose
Rest on Belly, Windhseild WIper
Reverse PRayer SHoulder Opener, 3 minutes
REst
Repeat Other Side
Knees to Chest
Easy Spinal Twist of Choice
Savasana
In many ways it is "cutting edge" for me in the way I teach and share.
This class video will be posted here soon:
http://www.lulubandhas.com/yoga/video/yoga-classes/kira-ryder-granny-yoga-grounding-towards-side-plank-2010-03-25
I spoke of Sutra 1.1 and made an effort to hold the space to teach the Sanskrit. WE also played with Sutra 1.2. Talk was mostly on how what we are doing is preparation to assist in the miracle of Yoga.
Opening
Supine, knees bent
Attention to the Sacral Chakra
Gentle Belly Breath and Awareness of the Water Element
Windshield Wipers
Tailbone Awareness
Shimmy
Eye of the Needle with Tail Awarness
Transition to Sitting
Sutra 1.1 Discussion
Sukhasana with Side, BAck and Foreward Bending
Transition to Standing
Easy Uttanasana
Schiffmann Hokey Pokey
Full Body Shaking
Heart Prana Pounding
Heart to Hand Extenstion
Tadasana with Chakra Element Play
3 Rounds of Lunge Salutes with 2 Crescent Moons
Childs Pose
Plank to Dog
Childs Pose
Easy SIde PLank Both Sides
Childs Pose
Plank to Side PLank Both Sides
(EVERYONE DID IT! WOW!!!)
DOg Pose
Rest on Belly, Windhseild WIper
Reverse PRayer SHoulder Opener, 3 minutes
REst
Repeat Other Side
Knees to Chest
Easy Spinal Twist of Choice
Savasana
3 Privates in 2 Days
My privates were so different this week.
Couple 1
We sequenced towards creating the necessary tensions for Extended Side Angle Pose.
60 year old Woman
We focused on strengthening the breathing mechanisms.
45 year old Woman
We foucsed on softening the neck while increasing mindfulness and awareness in micromovements.
Couple 1
We sequenced towards creating the necessary tensions for Extended Side Angle Pose.
60 year old Woman
We focused on strengthening the breathing mechanisms.
45 year old Woman
We foucsed on softening the neck while increasing mindfulness and awareness in micromovements.
Yin Yoga and Meditation, Monday 7pm
Yin Yoga
9 Peeps
3 Drop ins
Talk continued on the "small voice" and the tracking of subtle energies as practice listening.
Shared details of Sutra 2.3. Suggested practicing repetition of Sanskrit inside.
Swan, 5.5 minutes
Rest, 2 min
Repeat Other Side
Uppavista Konasana or Frog, 5 minutes
Rest, 2 minutes
Sphinx or Seal, 5 minutes
Rest 2 minutes
Reverse Prayer Shoulder Opener, 3 min
Rest, 1 min
Repeat Other Side
Eagle Spinal Twist, 4 min
Rest, 2 min
Repeat Other Side
Attention to Nostril Breath
Sit, 15 minutes
Keep Sitting or Savasana, 5 minutes
9 Peeps
3 Drop ins
Talk continued on the "small voice" and the tracking of subtle energies as practice listening.
Shared details of Sutra 2.3. Suggested practicing repetition of Sanskrit inside.
Swan, 5.5 minutes
Rest, 2 min
Repeat Other Side
Uppavista Konasana or Frog, 5 minutes
Rest, 2 minutes
Sphinx or Seal, 5 minutes
Rest 2 minutes
Reverse Prayer Shoulder Opener, 3 min
Rest, 1 min
Repeat Other Side
Eagle Spinal Twist, 4 min
Rest, 2 min
Repeat Other Side
Attention to Nostril Breath
Sit, 15 minutes
Keep Sitting or Savasana, 5 minutes
Sweet Vinyasa Yoga, Wednesday 8:30am
Sweet Vinyasa: 3.24.10
Video will soon be here:
http://www.lulubandhas.com/yoga/video/sweet-vinyasa/kira-ryder-sweet-vinyasa-sutra-11-and-handstand-2010-03-24
We discuss Sutra 1.1. We play with similar elements as lately. Tuning towards the elements and turning them upside down. Some discussion of Sutra 1.12 as well.
Opening
Sukhasana
with Foreword Fold, Chest Press and Side Bending Circle
Uttanasana
Roll up to Standing
Hokey Pokey
Heart Prana Pounding
Heart Palm Prana Extension
Tadasana
LAM
Sun to
Sequence 1
Lunge
Dog
Lunge
Uttanasana
Utkatasana
Tadasana
VAM
Sun to
Sequence 2
Lunge
Twisting Lunge
Hammock
Low Lunge with Rounded Plank Press
3 Legged Dog
Dog
Vinyasa 1
Easy Side Plank Both Side
Plank
Dog
Repeat Sequence 2 Other Side
Vinyasa 2
Plank
Baby Cobra
Locust
Cobra
Rest, Windshield Wiper
Rocket Cat
Plank
Dog
Uttanasana
Utkatasana
Tadasana
Utthita Tadasana
RAM
Sun to Sequence 3
Lunge
Crescent Moon
3 Legged Dog
Dog
Repeat Sequence 3 Other Side
Repeat Vinyasa 2
Rocket Cat to Childs Pose
SidePlank Version 2 Both Sides
Plank
Dog
Uttanasana
Roll up to Standing
Tadasana
YAM
Sun to Sequence 4
Lunge
Hammock
Warrior 2 Dance
Warrior 2
Lunge
3 Legged Dog
Dog
Repeat Sequence 4 Other Side
Side Plank Both Sides
Vinyasa 3
Plank
Baby Cobra
Locust
Rest, Windshield Wiper
Rocket Cat
Plank
Dog
Uttanasana
Roll up to Standing
Transition to Wall
Half Handstand Play x 2
Handstand Play
Bridge
Spinal Twist
Savasana
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
Tuesday, March 23, 2010
Yin Yoga and Meditation, Monday 7pm
9 peeps
Talk was on the small voice and the continual meeting and play with fear and doubt. Energetic focus was on the Earth and Water Elements. Some talk about the Muladhara and Svadhisthana.
Swan, 5.5 minutes
Rest and Sit, 2 min
Repeat Other Side
Rest and Sit
Uppavista Konasana or Frog, 5 Minutes
Rest and Sit, 3 minutes
Sphinx or Seal, 5 minutes
Rest Supine, 2 minutes
Reclining Buddha to Reverse Prayer Shoulder Opener, 3 Minutes
Rest Supine, 1 minute
Repeat Other Side
Attention to breath in the nostrils
Eagle Spinal Twist, 4 minutes
Rest, 2 minutes
Repeat Other Side
Alternate Nostril Breathing play with Awareness Only
Knees to Chest
Transitition to Sitting
Sit for 15 minutes
Option to contine sitting or lie down Savasana, 8 minutes
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
Monday, March 22, 2010
Sweet Vinyasa Yoga, Monday @ 8:30am
Sweet Vinyasa: Towards the Bind
17 Peeps
Yoga is a practice of Self Love. Making room for more of ourselves. Somewhat in contrast to the talk, we moved towards binding in Extended Angle Pose. We use the attention of the breath to open the back body. This practice does not dwell in lot of technical details. We chant up the chakras like we have been doing, playing with the element qualities that we have been honing for the last several weeks, but the flow assumes some familiarity with what we usually do. I do not recommend this as a first time Lulu Video.
Opening
Sukhasana with Forward Folding and Easy Backbending
(Attention to breath in front and back of body)
Side Bending
(Attention to breath in side ribs)
Transition onto All Fours
Easy Side Plank Both Sides
Childs Pose
Half Dog Pose
Rounded Cat
Plank
Dog
Uttanasana
Roll up to Standing
Tadasana
Earth and Water Elements
Ujayyi Pranayama
Fire Element
LAM
Sun to
Sequence 1
Lunge
Hammock
Low Inside Lunge
3 Legged Dog
Dog
Repeat Sequence 1 Other Side
Dog
Vinyasa 1
Rounded Plank
Dog
Plank
Baby Cobra
Locust
Cobra
Rocket Cat
Plank
Dog
Uttanasana
Malasana
Uttanasana
Roll up to Standing
Tadasana
VAM
Sun to Sequence 2
Lunge
Hammock
Warrior 2 Dance
Warrior 2
3 Legged Dog
Dog
Repeat Sequence 2 Other Side
Vinyasa 2
Rounded Plank to Cobra
Windshield Wiper
Rocket Cat
Plank
Dog
Uttanasana
Malasana
Mouse Pose
Malasana
Uttanasana
Roll up to Standing
Tadasana
RAM
Sun to Sequence 3
Lunge
Side Angle Blueprint
Triangle
Open and Rounded Triangle
Side Triangle
Side Angle Pose
Low Deep Inner Lunge
3 Legged Dog
Dog
Vinyasa 3
Rounded Plank to Updog
Down Dog
Repeat Sequence 3 Other Side
Vinyasa 3
Uttanasana
Malasana
Mouse Pose
Malasana
Uttanasana
Roll up to Standing
Tadasana
YAM
Sun to Sequence 4
Lunge
Side Angle Blueprint
Triangle
Open Triangle
Wrapped Triangle
Wrapped Side Angle
Bound Side Angle
(DEMO)
3 Legged Dog
Dog
Repeat Vinyasa 3
Repeat Sequence 4 Other Side
Repeat Vinyasa 3
Childs Pose
Half Lord of the Fishes Pose
Cow Face Pose
Repeat Other Side
Transition to Supine
Bridge Pose
Country Shoulder Stand
Country Plow
Country Karni Pidasana
Roll out
Uttana Padasana (Fish Variation)
Supine
Easy Spinal Twist
Knees to Chest
Savasana
17 Peeps
Yoga is a practice of Self Love. Making room for more of ourselves. Somewhat in contrast to the talk, we moved towards binding in Extended Angle Pose. We use the attention of the breath to open the back body. This practice does not dwell in lot of technical details. We chant up the chakras like we have been doing, playing with the element qualities that we have been honing for the last several weeks, but the flow assumes some familiarity with what we usually do. I do not recommend this as a first time Lulu Video.
Opening
Sukhasana with Forward Folding and Easy Backbending
(Attention to breath in front and back of body)
Side Bending
(Attention to breath in side ribs)
Transition onto All Fours
Easy Side Plank Both Sides
Childs Pose
Half Dog Pose
Rounded Cat
Plank
Dog
Uttanasana
Roll up to Standing
Tadasana
Earth and Water Elements
Ujayyi Pranayama
Fire Element
LAM
Sun to
Sequence 1
Lunge
Hammock
Low Inside Lunge
3 Legged Dog
Dog
Repeat Sequence 1 Other Side
Dog
Vinyasa 1
Rounded Plank
Dog
Plank
Baby Cobra
Locust
Cobra
Rocket Cat
Plank
Dog
Uttanasana
Malasana
Uttanasana
Roll up to Standing
Tadasana
VAM
Sun to Sequence 2
Lunge
Hammock
Warrior 2 Dance
Warrior 2
3 Legged Dog
Dog
Repeat Sequence 2 Other Side
Vinyasa 2
Rounded Plank to Cobra
Windshield Wiper
Rocket Cat
Plank
Dog
Uttanasana
Malasana
Mouse Pose
Malasana
Uttanasana
Roll up to Standing
Tadasana
RAM
Sun to Sequence 3
Lunge
Side Angle Blueprint
Triangle
Open and Rounded Triangle
Side Triangle
Side Angle Pose
Low Deep Inner Lunge
3 Legged Dog
Dog
Vinyasa 3
Rounded Plank to Updog
Down Dog
Repeat Sequence 3 Other Side
Vinyasa 3
Uttanasana
Malasana
Mouse Pose
Malasana
Uttanasana
Roll up to Standing
Tadasana
YAM
Sun to Sequence 4
Lunge
Side Angle Blueprint
Triangle
Open Triangle
Wrapped Triangle
Wrapped Side Angle
Bound Side Angle
(DEMO)
3 Legged Dog
Dog
Repeat Vinyasa 3
Repeat Sequence 4 Other Side
Repeat Vinyasa 3
Childs Pose
Half Lord of the Fishes Pose
Cow Face Pose
Repeat Other Side
Transition to Supine
Bridge Pose
Country Shoulder Stand
Country Plow
Country Karni Pidasana
Roll out
Uttana Padasana (Fish Variation)
Supine
Easy Spinal Twist
Knees to Chest
Savasana
Stiff White Guys Yoga, Sunday 10am
17 Peeps
4 Drop Ins
Opening
Supine, with knees bent
Windshield Wiper
Tailbone Awareness
Shimmy
Eye of the Needle Play
Hamstring Stretching with Strap against Wall with Strap
Supine Extended Mountain Pose
Transition to Sitting
Sukhasana with Sidebending
Uttanasana
Roll up to Tadasana
3 Rounds of Lunges towards Crescent Moon
Childs Pose
Plank to Dog to Childs -- 2 Rounds
Easy Side Plank Both Sides
Childs Pose
Towards Vashitasana Sequence
Plank
Dog
Side Plank
Plank
Childs Pose
Repeat Other Side
Rest Supine on Belly
Passive Shoulder Stretch Both Sides
Bridge Pose x 2
Knees to Chest
Easy Spinal Twist
4 Drop Ins
Opening
Supine, with knees bent
Windshield Wiper
Tailbone Awareness
Shimmy
Eye of the Needle Play
Hamstring Stretching with Strap against Wall with Strap
Supine Extended Mountain Pose
Transition to Sitting
Sukhasana with Sidebending
Uttanasana
Roll up to Tadasana
3 Rounds of Lunges towards Crescent Moon
Childs Pose
Plank to Dog to Childs -- 2 Rounds
Easy Side Plank Both Sides
Childs Pose
Towards Vashitasana Sequence
Plank
Dog
Side Plank
Plank
Childs Pose
Repeat Other Side
Rest Supine on Belly
Passive Shoulder Stretch Both Sides
Bridge Pose x 2
Knees to Chest
Easy Spinal Twist
Stiff White Guys Yoga, Saturday @ 10:45am
15 or so Peeps.
We start supine to open the pelvis and sacrum region.
We move through a sequence of lunges to open the leg channels and practice grounding.
We take this towards Tree Pose.
We talk a little about Sutra 1.2 and Sutra 1.33.
Need: 2 Bricks and access to a wall if you are new to balancing on one leg.
Opening
Supine
Impressing the Heart with Shoulder Work and Arm Extension
Windshield Wipers
Tailbone Awareness
Shimmy
Easy Eye of the Needle
Supta Utthita Tadasana
Transition to Sitting
Sukhasana with Side Bending
Transition to Standing
Easy Uttanasana
Roll up to Standing
Tadasana
3 Rounds of Lunge Salutes towards Crescent Moon
Using a Brick to Establish Standing Leg
Uttanasana at Wall
Little Tree Both Sides
Uttanasana
Tree Pose Both Sides
Uttanasana
Malasana
Transition to Supine
Bridge Pose x 2
Knees to Chest
Easy Spinal Twist
Savasana
Sit
We are building our new video portal.
The Sequence can be found here as well:
http://www.lulubandhas.com/yoga/video/stiff-white-guy/kira-ryder-stiff-white-guys-watering-trees-2010-03-20
The video will be posted soon.
We start supine to open the pelvis and sacrum region.
We move through a sequence of lunges to open the leg channels and practice grounding.
We take this towards Tree Pose.
We talk a little about Sutra 1.2 and Sutra 1.33.
Need: 2 Bricks and access to a wall if you are new to balancing on one leg.
Opening
Supine
Impressing the Heart with Shoulder Work and Arm Extension
Windshield Wipers
Tailbone Awareness
Shimmy
Easy Eye of the Needle
Supta Utthita Tadasana
Transition to Sitting
Sukhasana with Side Bending
Transition to Standing
Easy Uttanasana
Roll up to Standing
Tadasana
3 Rounds of Lunge Salutes towards Crescent Moon
Using a Brick to Establish Standing Leg
Uttanasana at Wall
Little Tree Both Sides
Uttanasana
Tree Pose Both Sides
Uttanasana
Malasana
Transition to Supine
Bridge Pose x 2
Knees to Chest
Easy Spinal Twist
Savasana
Sit
We are building our new video portal.
The Sequence can be found here as well:
http://www.lulubandhas.com/yoga/video/stiff-white-guy/kira-ryder-stiff-white-guys-watering-trees-2010-03-20
The video will be posted soon.
Soft Vinyasa Yoga, Saturday 9am
I have recorded the sequence here:
http://www.lulubandhas.com/yoga/video/soft-vinyasa/kira-ryder-soft-vinyasa-softening-our-opinions-2010-03-20
But since it will be unpublished for another week, it is also here:
16 Peeps or So
4 Drop Ins
Beautiful Spring Day.
Initial sharing around tonight's dinner at Farmer and the Cook. Rave reviews about Olivia's cooking. A little teasing about whose opinions matter the most. This set the tone for the class and the dharma talk ended up being around the practice of softening our opinions. Sutra 1.2 and 1.33. The sequence relies on the feeling of the earth, water, fire and air elements towards handstand.
Opening
Sukhasana with Fore ward Fold and Sidebending
Malasana
Uttanasana
Roll up to Standing
Schiffmann Style Hokey Pokey
Full Body Shaking
Heart Prana Pounding
Heart Hand Prana Extension
Tadasana
Ujayyi Pranayama
LAM
Sun to
Sequence 1
Lunge
Dog
Lunge
Uttanasana
Utkatasana
Tadasana
VAM
Sun to
Sequence 2
Lunge
Twisting Lunge
Hammock Pose
Lunge
Vinyasa 1
Dog
Easy Side Plank Both Sides
Plank
Dog
Repeat Sequence 2 Other Side
Uttanasana
Utkatasana
Tadasana
Utthita Tadasana
RAM
Sun to
Sequence 3
Lunge
Crescent Moon
3 Legged Dog
Dog
Repeat Sequence 3 Other Side
Vinyasa 2
Plank
Baby Cobra to Locust to Cobra
Rocket Cat
Plank
Dog
Step Forward Uttanasana
Utkatasana
Tadasana
YAM
Sun to Sequence 4
Lunge
Hammock
Warrior 2 Dance
Warrior 2
Lunge
3 Legged Dog
Dog
Repeat Vinyasa 2
Repeat Sequence 4 Other Side
Side Plank Both Sides
Vinyasa 3
Plank
Baby Cobra
Locust with Fingers Interlaced
Rocket Cat
Plank
Dog
Step Forward Uttanasana
Roll up to Standing
Transition to Wall
Half Handstand Play, 2 Rounds
Half Handstand with Partners
Handstand Play
Legs up Wall
Eye of the Needle Stretch
Bridge Pose
Easy Spinal Twist
Savasana
Sit
The video will be posted in about a week.
xo
k
http://www.lulubandhas.com/yoga/video/soft-vinyasa/kira-ryder-soft-vinyasa-softening-our-opinions-2010-03-20
But since it will be unpublished for another week, it is also here:
16 Peeps or So
4 Drop Ins
Beautiful Spring Day.
Initial sharing around tonight's dinner at Farmer and the Cook. Rave reviews about Olivia's cooking. A little teasing about whose opinions matter the most. This set the tone for the class and the dharma talk ended up being around the practice of softening our opinions. Sutra 1.2 and 1.33. The sequence relies on the feeling of the earth, water, fire and air elements towards handstand.
Opening
Sukhasana with Fore ward Fold and Sidebending
Malasana
Uttanasana
Roll up to Standing
Schiffmann Style Hokey Pokey
Full Body Shaking
Heart Prana Pounding
Heart Hand Prana Extension
Tadasana
Ujayyi Pranayama
LAM
Sun to
Sequence 1
Lunge
Dog
Lunge
Uttanasana
Utkatasana
Tadasana
VAM
Sun to
Sequence 2
Lunge
Twisting Lunge
Hammock Pose
Lunge
Vinyasa 1
Dog
Easy Side Plank Both Sides
Plank
Dog
Repeat Sequence 2 Other Side
Uttanasana
Utkatasana
Tadasana
Utthita Tadasana
RAM
Sun to
Sequence 3
Lunge
Crescent Moon
3 Legged Dog
Dog
Repeat Sequence 3 Other Side
Vinyasa 2
Plank
Baby Cobra to Locust to Cobra
Rocket Cat
Plank
Dog
Step Forward Uttanasana
Utkatasana
Tadasana
YAM
Sun to Sequence 4
Lunge
Hammock
Warrior 2 Dance
Warrior 2
Lunge
3 Legged Dog
Dog
Repeat Vinyasa 2
Repeat Sequence 4 Other Side
Side Plank Both Sides
Vinyasa 3
Plank
Baby Cobra
Locust with Fingers Interlaced
Rocket Cat
Plank
Dog
Step Forward Uttanasana
Roll up to Standing
Transition to Wall
Half Handstand Play, 2 Rounds
Half Handstand with Partners
Handstand Play
Legs up Wall
Eye of the Needle Stretch
Bridge Pose
Easy Spinal Twist
Savasana
Sit
The video will be posted in about a week.
xo
k
Moving These Sequences
I am starting to record these sequences on Lulu Bandha's.
The day of the class, I will be entering the sequence and then posting the video of the class once it is processed.
So, for example, today's Sweet Vinyasa class is here:
http://www.lulubandhas.com/yoga/video/sweet-vinyasa/kira-ryder-sweet-vinyasa-towards-bind-self-love-2010-03-22
If you click on the "Sequence" Tab, below the video, you will be able to see the sequence.
The video will be posted about a week later.
It seems like a good idea for me to log the link here.
If you create an account on Lulu Bandha's, you can ask questions there.
Stay close.
xo
k
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
Sunday, March 14, 2010
Stiff White Guys Yoga, Sunday 10am
11 Peeps
Daylight Savings
And it is the most exquisite Spring Day
Title: Allowing the Sacral Waters to Flow
Teaser: We attend to the region of the lower belly and sacrum
Sequence: We spend more than 2/3 of the class supine, only standing up for Tadasana and a round of simple lunge salutes. Easy and gentle and deliberate focus.
Opening
Imrpressing the Heart with Shoulder Opening
Tailbone Awareness
Windsheild Wiper
Tailbone Awareness
Eye of the Needle with Tailbone Attention
Breath in Belly
Attention to Nostrils
Supine Hand to Big Toe Pose with Strap and at Wall
Supine Extended Tadasana
Transition to Sitting
Easy Sukhasana with Side Bending
Transition to Uttanasana
Roll up to Standing
Tadasana with Awareness of Earth and Water Elements
Stoking the Fire with the Ujayyi
3 Rounds Easy Lunge Salutes leading towards Crescent Moon
Childs POse
All Fours
Childs Pose
Plank
Dog
Childs
All Fours
Easy Side Plank Both Sides
Childs
Plank
Dog
Plank
Rest on Belly
Windsheild
Roll onto Backs
Bridge Pose x 2
Knees to Chest
Easy Spinal Twist Both Sides
Savasana
Sit
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
Saturday, March 13, 2010
Stiff White Guys Yoga, Saturday @ 10:45am
18 peeps
Title: Opening into the Ocean
Teaser: Emphasizing the water element, we ground through the feet and hands.
Sequence Short: We begin supine with a focus on the Sacral Chakra and Breath, opening the hips and legs. We move through a sequence of Lunge Salutes towards Downward Facing Dog.
Opening
Supine, Knees Bent
Windsheild Wiper
Breath in Belly
Tailbone Awareness
Shimmy
Pause, notice breath in nostrils.
Eye of the Needle Play
Apanasana with Extended Foot on Wall, Knee to Chest
Both Sides
Repeat Apanasana with Brick under Sacrum to stretch Psoas
Rest, Attention to breath in nostrils. Play with inner and outer channels.
Supta Utthita Tadasana
Transition to Sitting.
Discuss a bit.
Transition to Uttanasana
Roll up to Standing
Heart Prana Pounding
Heart Palm Prana Extension
Tadasana
3 Rounds of Easy Lunge Salutes with 2 Crescent Moons
Childs Pose
Easy Side Plank Both Sides
Childs Pose
Plank
Dog
Childs
Plank
Dog
Supine on Belly
Windsheild Wipers
Roll onto Backs
Knees to CHest
Bridge Pose
Knees to Chest
Easy Spinal Twist both Sides
Savasana
Title: Opening into the Ocean
Teaser: Emphasizing the water element, we ground through the feet and hands.
Sequence Short: We begin supine with a focus on the Sacral Chakra and Breath, opening the hips and legs. We move through a sequence of Lunge Salutes towards Downward Facing Dog.
Opening
Supine, Knees Bent
Windsheild Wiper
Breath in Belly
Tailbone Awareness
Shimmy
Pause, notice breath in nostrils.
Eye of the Needle Play
Apanasana with Extended Foot on Wall, Knee to Chest
Both Sides
Repeat Apanasana with Brick under Sacrum to stretch Psoas
Rest, Attention to breath in nostrils. Play with inner and outer channels.
Supta Utthita Tadasana
Transition to Sitting.
Discuss a bit.
Transition to Uttanasana
Roll up to Standing
Heart Prana Pounding
Heart Palm Prana Extension
Tadasana
3 Rounds of Easy Lunge Salutes with 2 Crescent Moons
Childs Pose
Easy Side Plank Both Sides
Childs Pose
Plank
Dog
Childs
Plank
Dog
Supine on Belly
Windsheild Wipers
Roll onto Backs
Knees to CHest
Bridge Pose
Knees to Chest
Easy Spinal Twist both Sides
Savasana
Soft Vinyasa Yoga, Saturday 9am
I forgot to turn the microphone on until 20 minutes in.
Title: She's Just a Little Touched
Teaser: We talk about touching the enlightened energies, or letting them touch us...while moving towards Handstand.
Sequence Short: We become intimate with the elements of earth and water through the feet and legs and hands and arms.
Opening
Baddha Konasana with Feet Massage and Sen Channel Pressing
Easy Revolving Head to Knee Pose Both Sides
Malasana
Uttanasana
Roll up to Standing
heart Prana POunding
Heart Hand Prana Extension
Tadasana
LAM
Sun to
Sequence 1
Lunge
Dog
Lunge
Uttansana
Complete Sun to Standing
Tadasana
VAM
Sun to Sequence 2
Lunge
Twisting Lunge
Hammock
Lunge
Dog
Easy Side Plank Both Sides
Plank
Dog
Repeat Sequence 2
Complete Sun to Standing
Tadasana
Utthita Tadasana
RAM
Sun to Sequence 3
Lunge
Crescent Moon
3 Legged Dog
Dog
Repeat Sequence 3 Other Side
Vinaysa 1
Plank
Baby Cobra
Locust
Cobra
Rest, Windshield Wiper
Rocket Cat
Plank
Dog
Uttanasna
Roll up to Standing
Tadasana
YAM
Sun to Sequence 4
Lunge
Hammock
Warrior 2 Dance
Warrior 2
Lunge
3 Legged Dog
Dog
Repeat Vinyasa 1
Repeat Sequence 4 Other Side
Side Plank
Dog
Side plank Other Side
Dog
Vinyasa 2
Plank
Baby Cobra
Locust
Rest
Rocket Cat
Plank
Dog
Uttanasana
roll up to Standing
Transition to WALL
Half Handstand Play Solo
And with Partners
handstand Play
Legs Up wall
Eye of the Needle
Easy Spinal Twist
Savasana
Sit
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
Thursday, March 11, 2010
Help of Ojai Yoga Class, Thursday 11am
One of my most favorite classes to show up to.
This is my forst time teaching since we lengthened the class to 90 minutes.
About 15 peeps.
Today we focused on the subtle movement of the breath in the nostrils. This knocked everyone's socks off. It was so potent and powerful for everyone. I was therefore encouraged to talk more frankly about the chakras and the nadis. The water element is great for this group cuz as we age, we are drying up.
Opening
Supine with Feet Facing Wall
Knees bent.
Attention to breath in belly.
Introduction of water element and awareness of Sacrum and Sacral Chakra.
Windshield Wipers
Tailbone Awareness
Shimmy
Eye of the Needle in Stages with Tailbone Movement
Apanasana with One Leg Against Wall
Both Sides
Repeat with Brick under Sacrum for Psoas Stretch
Both Sides
Remove Brick and Rest
Attention to breath in Nostrils.
Movement of Awareness in Inner and Outer Channels
Supta Utthita Tadasana with Feet on Wall
Transition to Sitting
Discuss the nostril breathing.
Mini nadi and chakra talk
Transition to Standing
Easy Forward Fold
Heart Prana Pounding
Palm Prana Extension
Tadasana
Earth and Water Connection
Warrior 2 Dance Both Sides
Wide Leg Forward Fold
Warrior 2 Dance to Warrior 2 and Hold
Repeat Other Side
Wide Leg Forward Fold
Tadasana
Transition to All Fours
Play with Earth and Water on Hands
Childs Pose
Easy Side Plank Both Side
Childs Pose
Plank
Down Dog
Childs Pose
Transition to Belly
Baby Cobra to Locust
Rest
Baby Cobra to Locust to Cobra
Rest
Roll onto Backs
Knees to Chest
2 Rounds Abdominals
Supine Resting Pose
Alternate Nostril Breathing Awareness
Savasana
This is my forst time teaching since we lengthened the class to 90 minutes.
About 15 peeps.
Today we focused on the subtle movement of the breath in the nostrils. This knocked everyone's socks off. It was so potent and powerful for everyone. I was therefore encouraged to talk more frankly about the chakras and the nadis. The water element is great for this group cuz as we age, we are drying up.
Opening
Supine with Feet Facing Wall
Knees bent.
Attention to breath in belly.
Introduction of water element and awareness of Sacrum and Sacral Chakra.
Windshield Wipers
Tailbone Awareness
Shimmy
Eye of the Needle in Stages with Tailbone Movement
Apanasana with One Leg Against Wall
Both Sides
Repeat with Brick under Sacrum for Psoas Stretch
Both Sides
Remove Brick and Rest
Attention to breath in Nostrils.
Movement of Awareness in Inner and Outer Channels
Supta Utthita Tadasana with Feet on Wall
Transition to Sitting
Discuss the nostril breathing.
Mini nadi and chakra talk
Transition to Standing
Easy Forward Fold
Heart Prana Pounding
Palm Prana Extension
Tadasana
Earth and Water Connection
Warrior 2 Dance Both Sides
Wide Leg Forward Fold
Warrior 2 Dance to Warrior 2 and Hold
Repeat Other Side
Wide Leg Forward Fold
Tadasana
Transition to All Fours
Play with Earth and Water on Hands
Childs Pose
Easy Side Plank Both Side
Childs Pose
Plank
Down Dog
Childs Pose
Transition to Belly
Baby Cobra to Locust
Rest
Baby Cobra to Locust to Cobra
Rest
Roll onto Backs
Knees to Chest
2 Rounds Abdominals
Supine Resting Pose
Alternate Nostril Breathing Awareness
Savasana
Yin Yoga and Meditation, Wed 7pm
5 Peeps
Talked again about Injury sharing about my shoulder.
Pigeon, 5 min
Childs Pose
Pigeon, 5 min
Childs Pose
Sphinx, 5 min
Childs Pose
Reverse Prayer Shoulder Opener, 3 minutes
Rest
Repeat Other Side
Spinal Twist, 5 minute
Rest, 2 minutes
Spinal Twist Other Side
Rest and play with alternate nostril breathing
Roll up to Sit.
25 minute sit.
Best ever.
Everyone was so in it.
No one layed down for savasana
My sacrum felt like a hot plate.
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.
Subscribe to:
Posts (Atom)
Posts
