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

Assiting Alana's Help of Ojai Yoga Class, Wednesday 1:30

I love assisting Alana.

Assisting allows me to practice fully available. Because I am not in charge of the class, there is no pull on me.

Today she peaked the class with Little Tree Pose, prepping with hip openers, spine lengtheners and foot stretches. Maybe she will blog it out here.

So much fun.

Help Of Ojai Class

Today was the first class of our 6 Week Summer Yoga Session for Help of Ojai.  

Alana and I are co-teaching.  We decided to alternate and assist each other.   This first class was designed to start to establish some anatomical language and cuing and get to know the peeps. While there were many regulars, there were also lots of new peeps.  This is one of my favorite classes.  We had so much fun.

18 Peeps Today.

Opening

Supine Heart Opener on a Bolster with Blanket Folded to create head support.

Some experimentation with the leg position to find the most comfortable spot.

Attention to the Breath at the heart, the middle of the torso and the lower belly.

Transition off bolster and onto backs.

Windshield Wiper.

Pelvis Rocking.

Shimmy.

Supine Extended Tadasana Play with emphasis on lengthening the front and back lines of the body.

Hamstring Stretching with a Strap.

Supine Extension with Leg Lifts.

Knees to Chest

Transition to Sides and eventually up to Standing.

Extended Mountain Pose.

Shoulder Opening:

- The Lebowski

- Rodeo Style with a Strap

- Behind the Back Shoulder Opener with Foreword Fold

Shoulder Opening at the Wall

Splat Pose with Foreword Fold x 2

Transition back to Earth

Windshield Wiper

Savasana

Help of Ojai Class

I subbed for Tucker today.

Alana was originally going to teach but was feeling out of sorts, so she stayed to assist, thank goodness.

Several "old timers", but it was the 2nd class of a new session and there were 2 brand spanking newbies and two that had not been in the class for a long time. One of them with an oxygen tank. One with such bad anxiety that she is shaking.

During this class, 2 women expressed the desire to die. One woman said she missed her husband. It was emotionally full and expressive.

Opening
Alana helped the woman with the O2 tank get comfortable and the rest seemed to know how to make themselves comfortable on a bolster and lie down. I waited. I did not try to rush. I just allowed the room to feel like it was settled and that everyone was present. And I prayed inside for help.

Eventually I guided the group to bring a wee bit of attention to the breath and the 4 parts, but my instruction was minimal.

Pelvis Work and The Shimmy
Eventually we removed the support and lay flat.
We dig Pelvis tipping and tucking.
Belly Breath Awareness towards the pelvis.
And "The Shimmy"
They all totally caught the resulting euphoria from this movement. This is when the class sorta became unhinged and all sorts of comments and emotions began flying. We were all laughing hard.

Supine Brick Behind Heart
San Brick Behind Heart

Seated Toe Strap Work
Ankle Strap and Thigh Brick
(This is what I have been teaching in my "regular" classes and it seemed okay, but it was asking a lot.)

Transition to Standing
We tried Tadasana all bound up, but it was asking too much. The balance was too difficult for many so we stuck with block between thighs for most of them. Some could do the ankle strap and block.

Tadasana san equipment but with memories of tension.

(this was really my peak pose)

Wall Work
Shoulder and Chest Opener

Splat
Right Angle Pose
(Demo and Repeat)

Tadasana one more time.

Transition back to floor for Restorative Savasana with Bolster under head and strap around knees for Watering the Sacrum Pose.

Sit

Help of Ojai

Tucker Adams let me sub her Help Class today.
Such an honor and treat.
I was super grateful and lucky to have Alana and Lisa there to assist.
They make everything move smoothly and easily. Also, at end of class, Alana had awesome feedback for me.

Supine with attention to breath.
Transition to Wall for Hamstring Stretching at Wall with Strap.
Transition to Standing.

Wall Work
Splat
Right Angle
Shoulder Blade Attention both Sides
Splat
Right Angle


Chair Work
Tailbone Awareness
Seated "Tadasana"
Tadasana

Standing Hand to Big Toe Pose modified with Chair (Alana told me a much better way to do this than we had done).

Eye of Needle in Chair
Forward Fold in Chair


Legs on Chair for Savasana

Help of Ojai

I assisted Tucker this afternoon.  I mostly worked with one woman the entire time who is working with severe kyphosis and scoliosis.  

Tucker is so awesome.  She did something like this:

Supine with a blanket under the heart.

Shoulder Stretching.

Supine with blanket under lumbar spine.

Supine Arm Extension work.  (Reaching over and up with both arms to open up behind shoulder blades)

Hands to elbows and arms overhead.

Hugging.

Eagle Wrapping.

(Both Sides)

Easy Eye of the Needle Twist

Hamstring Stretching with Strap

Transition to Standing

Tadasana

Chair Work

Easy Prasaritta Padotanasana with Elbows on Chairs and Hip Circles

Getting up and down with Chair

Down Dog on Chair

Play with Warrior 1 with Chair

Seated Spinal Twists

Supported Savasana on blankets

Assisting at Help of Ojai, Wednesday 1:30pm

Alana taught class today and I assisted.

Assisting is such a treat.

You really get to drop in and be with people.

Also, it's good practice to not just fix people but allow them to muddle through a bit at their own pace, esp. if it's their first day.

Help of Ojai, Wednesday @ 1:30

14 Peeps
Alana and Allison were subbing

I felt so flat.
Had no idea what to do and just prayed.
I am starting to allow myself to feel all the emotions I never allowed myself. And I arrived with a huge sense of rejection.

Supine
Apanasna
Hip Circles
Hip Rotation Awareness
Easy Hip Stretch with Extended Arm
(repeat other side)

Baby Bridge Pose with Ca5t/Dog Tailbone Awarness

Supine Utthita Tadasana

Baddha Konasana with Tailbone Awarenss

Standing

Sit in chairs while I made announcements about class sign ups

Tailbone awareness Work
Neck Stretching Work

Block between thighs and bring awareness to pelvis region

Breath Awareness

1/4 Suns
Suns with Down Dog in them

Transition to Floor

Windshield Wiper Twist
Bridge Pose x 2
Knees to Chest
Windshield wiper Twist

Savasana

Help of Ojai, Wednesday 1:30

15 peeps

Alana, Uschi, Allison assisting.
I am so lucky to have 3 people helping me hold the space. This class would be so hard to teach without them. I arrived without a plan. And was feeling off and worried about various things. I prayed and this is what happened.

Apanasana
Hip Rotation Awareness
Easy Hip Stretch

Focused Action: Supine Utthita Tadasana with Internal Hip Rotation meeting Tailbone drawing towards heals
(2x)

Fetal Position

Transition to Standing

Repeat Focused Action Standing
Block Between Thighs, working on the relationship between hollow groins and tailbone descending. I am not sure it was totally clear immediately.

Breath Awareness towards Ujjayi.
1/4 Sun Salutations.

Down Dog on Chairs with Internal Thigh Rotation
Forward Fold on Chair.

Everyone seemed to get this here. The down dogs looked SO GOOD. Way better than last week. We did this several times, resting in supported uttansana on chairs.

Cat/Cow on Chair.
We did this for about 10 rounds to really get the "juice" moving.
Then focused on drawing the prana up the spine using the breath.
Everyone got it.
Very cool.
And when this group "gets it" their eyes light up with amazement and genuine WOW.

Transition to Floor

Windshield Wiper
Bridge Pose 2x
Second time with block under sacrum

Rest

Knees to Chest
Happy Baby Pose

Savasana

Sit with tailbone to heart awareness

Help of Ojai, Wednesday 1:30

12 Peeps
3 Assistants

Supine
Breath Awareness
4 Parts of Breath

Apanasana
Hip rotation Awareness
Easy Hip Stretch

repeat other side

Roll up

Transition all Fours
Cat/Cow
Childs

transition to standing

get chairs

forward fold/dog like thing on chairs

sit on chairs as I explain the sound of OM breifly.

Stand and play with individual vibrations of A - U - M.
PLay with making OMs from the Vibrations.


1/4 suns with OMs to lengthen the exhale.

Seated hip stretch on Chair

Side Angle Pose Prep on Chair
Side Anlge Pose with Chair

Seated Spinal Twist

Savasan with legs on chair

Help of Ojai, Wednesday 1:30

First Class of 6 Week Series.

25 are signed up.
We had about 20 show up.
I had 4 assistants and 3 Observers from the Training 2 weeks ago.

Turns out, wherever the Ladies of Lulu's are, joy and happiness are. This was the best class at Help ever for me. Fun, light, effective. With so many angels watching and caring, the class felt safe and protected.

Opening
Supine.
Play with 2 Supine Positions:
Knees Bent, Feet Wide, Knees Falling Together
vs. Feet together, knees Wide

Point: I like to encourage the students to be responsible for how they are feeling. By starting with an early easy way of checking in with the low back and making a decision it helps establish autonomy.

Apanasana
Hamstring Stretch with Strap

Transition to Standing

Get Chairs.

Tadasana.

Sit on Chairs and Rub Feet to Awaken.
In between Sides, Stand Tadasana and Compare.

Baseball Season Shoulder Rotation Stretch
Swamp Monster and Cactus
1/4 Suns

Forward Fold on Chair

Standing Hip Opener on Chairs

Little Tree

Seated Spinal Twist

Savasana with Legs on Chair

Quiet Sit

Homework: I made a Foot Reflexology Chart and Assigned the homework of rubbing their feet and practicing Tadasana and grounding.

Planning Help of Ojai

I get to teach a 6 week course at Help of Ojai
Because of the Training, I have lots of asssitants.
It will start out at 25 peeps.
The classes at Help always dwindle, so we will see how many we have at the end.

Unlike my regular classes, I am thinking about what I will teach.
I really want to share how to move the Prana without moving.
I am not totally sure how to teach this, so I look forward to finding out.

Think I will have the class exploring standing on the feet without rubbing them and then with rubbing them. This will be easy to do from the chair.

I will explore easy ways to experience their own prana/chi.
Effort and Ease Play

Lots of Balance and front body work.

I am excited.

Help of Ojai, Wednesday 1:30

Tucker taught today's class.
She worked them hard!
I teach the next series, so I was sure to be there today to assist.


Virasana on block
Shoulder Stretch
Twist

Supine with Strap Leg Core Work
Supine Heart Opener

Seated Pin Up Pose Twist

Transition to Standing

Standing Forward Fold on Chairs with Head on Chairs
Triangle and Twisting Triangle on Chairs

Sit on Chair and Fold Forward

Repeat Triangle and Twisting Triangle on Chair with Block

Seated Spinal Twist in Chair
Forward Fold

Savasana with legs on chair

Help of Ojai, Wednesday at 1:30pm

My last Class at Help of Ojai for the Summer Session.
Wish I was teaching the next class.
What a sweet a wonderful group.

Opening
Start Supine
Little Toe to Head Relaxation Technique
Knees to chest
Supine Hand to Big Toe Stretch Sequence

Roll to a Side
and Come to Standing

Side Waist Stretch Both Sides
Forward Fold

Bow n' Arrow Arms Stage 1
Forward Fold
Repeat Other Side

Cactus Arms

Bow n Arrow Arms with Cactus Arms
Arms Overhead Stretch
Arms Behind Back with Strap and Forward Fold
Roll Back Up

Breath Awareness
1/4 Suns
1/2 Suns

Forward Fold
Squat
Roll onto Back

Windshield Wiper
Bridge Pose Stage 1
Bridge Pose Stage 2
Bridge Pose with Strap

Knees to Chest
Happy Baby
Spinal Twist

Savasana

Sit

Help of Ojai Class 1, Wednesday 1:30pm

I am offering a 6 week course at Help of Ojai for the Seniors of our community. This spring, I had the good fortune of assisting under Tucker Adams during her 6 week course and now I get the chance to teach one.

Alana is assisting me. Her presence is critical to the success of the class as it is big and multi layered.

Start Supine with Knees bent and resting into each other and feet wide.
Hands on Belly.
Brought attention to breath and attempted to share 3 part breathing.

(This was not so successful. Many of the women are frozen in their breath and you can see that the belly barely moves at all. I am excited to learn how to teach this).

Knees to Chest, rock gently side to side.
One knee into chest, other foot on floor with knee bent. Allow knee to move away and come towards you with breath coordination.
Hip rotation awareness
Reverse Pigeon (aka Eye of the Needle)
Rest with legs extended

Repeat other side

Supine Hamstring Stretch with Straps
Towards Face, Out to Side, and Abdominal

Repeat other side

Roll up to sitting

Baddha Konasana Tailbone Awareness

Come to Standing
(This is so hard in this group. Getting up and down off the floor is a major deal. I did not instruct how to get up, just watched to learn).

Easy Side Stretch
Hands Clasped Behind back (too hard without strap)
Forward Fold

Easy Side Stretch (with a little more extension)
Eagle arm shoulder stretch (too hard)
Forward Fold

Breath Awareness
1/4 Sun Salutations

Forward Fold
Squat (offered this to see what we were working with)

Back to Floor
Supine
Easy Spinal Twist
Savasana

Summary:
An hour flies by with this group. But I feel like I was able to introduce the concepts that I am going to be building off of. The hip rotation, the tailbone and the breath. Alana suggested that we take more time to make sure every one's mat and situation is organized cuz otherwise it looks and feels like chaos. So sweet to have help. While class was simple, feels like it could be one or two shades simpler.