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

Yin Yoga and Meditation, Monday 7pm

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

Soft Vinyasa Saturday 9am

13 peeps
1 Drop In

Similar practice as lately. Attention to the spine through the practice. I am getting ready to lead a sitting class, so I think I am prepping people. For Standing Poses, tuned 1st and 2nd chakra. After last standing sequence we tuned Heart, Ajna and Crown.


Heart Opener on 2 Bricks. See Yoga Video.
Windshield Wiper
Pelvis Rocking. See Yoga Video.
The Shimmy. See Yoga Video.

Roll up to Sitting
Sukhasana Forward Fold Both Sides

Transition to All Fours
Easy Side Plank Both Sides
Childs Pose
1/2 Dog
Plank
Dog

Sequence 1
Lunge
Hammock
Deep Low Lunge
3 Legged Dog
Dog

Repeat Sequence 1 Other Side

Sphinx Vinyasa

Step Forward Uttanasana
Roll up to Standing

Tadasana
LAM

Sequence 2
Sun to
Lunge
Side Angle Blueprint
Triangle
Side Triangle
Side Angle Pose
Lunge
Dog

Rolling Updog Vinyasa

Repeat Sequence 2 Other Side

Rolling Updog Vinyasa

Step Forward Uttanasana
Roll up to Standing

Tadasana
LAM

Sequence 3
Sun to Lunge
Side Angle Blueprint
Triangle
Open Triangle
Wrapped Triangle
Wrapped Side Angle (Bound Option)
Deep Low Hip Opener
Pigeon
3 Legged Dog
Revolved Dog
Dog

Rolling Updog Vinaysa

Repeat Sequence 3 Other Side

Childs Pose
Vajrasana sitting
YAM
OM
OM

Transition to Bridge with 2 Bricks
Viparitta Karni

Rest with Heart Opener and Supported Butterfly

Savasana

Sit

SWG Sunday 10:00am

10 Peeps
2 Drop ins

One of my favorite classes ever. The intimate group allows for so much care and attention to each person. We used similar techniques that we have been playing with, with lots of sensitivity towards the subtle currents. There was a conversation about attachment just before the class started, so that became the theme.

Open Heart on 2 Bricks

Pelvis Rocking
Shimmy

Sukhasana with Forward Fold and Chest Press

Transition All Fours
Easy Side Plank Both Sides
Childs Pose

Plank
Dog
Plank
Sphinx
Rocket Cat
Childs Pose
Plank
Dog

Uttanasana
Roll up to Standing

Tadasana
Shoulder Openers and Ujayyi Breath Attention x 2

2 Rounds Lunge Salutes

Wide Leg Forward Fold

Warrior 2 Sequence
Warrior 2 Dance
Lunge
Dog
Lunge
Uttanasana
Roll up to Standing

Repeat Warrior 2 Sequence Other Side

Tadasana
Palm Prana Ping Pong

Uttanasana
Malasana
Transition to Earth and Supine

Bridge Pose x 2
Cosmic Rest Pose

Easy Spinal Twist

Savasana

Soft Vinyasa Saturday 9am

22 Peeps
5 Drop Ins

I am still in this world of dialing in towards the spine. It is a slow practice and there seems to not be much room for much. I am endeavoring to assist peeps understand how they can use their awareness and breath to move the prana more subtly. I sense this is key for starting to sit for longer. But it means we do not move much. Today we worked the spine towards headstand.
A woman who has been practicing with me for a long time said that she is "getting" the sense of moving from the inside. I could not have felt more delighted.

Supine Heart Opener on Brick and Blanket

Windshield Wiper
Pelvis Rocking
Shimmy

Sukhasana Forward Folding and Chest Pressing

Transition to All Fours
Easy Side Plank Both Sides
Childs Pose

Plank
Dog

Lunge Sequence
Lunge to Crescent Moon
Hamstring Play
Lunge
Dog

Repeat Lunge Sequence

Dog
Plank
Sphinx Play
Sphinx with Belly Play

Cobra Locust Vinyasa x 2

Uttanasana
Roll up to Standing

Tadasana with Shoulder Work and attention the the Breath
Uttanasana
Dog

Cobra Locust Vinyasa

Childs Pose

Shoulder Work with Blocks

Headstand Prep
Headstand Play

(This was a big group to through out headstand to. An unusual "move" on my part.)
Childs Pose
Bridge Pose x 2

Easy Spinal Twist

Savasana

Sit

Sweet Vinyasa Wednesday 8:30am

10 Peeps

Similar play as Monday but with more time to play with headstand. Connection with the spine (tailbone, back of heart and neck) towards headstand. This sequence is very full and yet we hardly do anything and class seems to go so fast.

Heart Opener on Bricks

Pelvis Rocking

The Shimmy

Sukhasana with Pelvis Awareness
Forward Fold and Chest Press
(Switch Legs and Repeat)

Transition All Fours

Easy Side Plank Both Sides
Childs Pose

Plank
Dog

Lunge Seqeunce
Lunge with Pelvis Awareness towards Crescent Moon
Hamstring Stretch with Pelvis Play
Lunge
Dog

Repeat Lunge Sequence

Sphinx Vinyasa with 2 Sphinxs
Dog

Uttanasana
ROll up to Standing

Tadasana with Shoulder Opening and Breath Awareness (Front and Back of Body)

Standing Headstand
Shoulder Opening with Bricks
Headstand Prep
Headstand Play

(Several firsts today, I LOVE this)

Rest Childs Pose

Bridge with 2 Bricks
Rest

Savasana

Sweet Vinyasa Monday 8:30am

10 Peeps
1 Drop In

Intimate group. Continued the geeky technical play of tailbone to heart to neck. This is making it's way towards alignment for sitting.

Opening of Heart over 2 Bricks
Pelvis Rocking
Breath into Belly
The Shimmy

Rock up to Sitting

Sukhasana with Tailbone and Pelvis Awareness to Forward Fold
Chest Press
(Change Legs and Repeat)

Roll onto All Fours

Easy Side Plank Both Sides
Childs Pose

Plank
Dog

Sequence 1
from Dog
Lunge to Crescent Moon (geeky)
Hamstring Stretching
Lunge
Dog

Repeat Sequence 1

Dog
Plank
Sphinx with Rounding and Traction Play
Rest. Windshield Wiper.
Cobra with Rounding and Traction Play
Rest. Windshield Wiper.

Cobra Locust Vinyasa Demo

Cobra Locust Vinyasa

Childs Pose
Squat
Uttanasana
Roll up to Standing

Tadasana with Alignment Play and Shoulder Opening x 2

Standing Sirsasana
Transition to Kneeling

Headstand Prep
Headstand Play with Tailbone and Heart Awareness
Rest in Childs
Vajrasana sit
(there was only 10 minutes left here! i have no idea how class went by so quickly.)

So all we had time for was to get supine, do a spinal twist and find savasana

(ideally we would have sat a lot longer in vajrasana and then maybe moved to a seated spinal twist and hip opener or a bridge pose... oh well).

SWG Sunday 10:00am

10 peeps
2 Drop Ins

Played with similar actions as yesterday SWG. Focus on tailbone, sacrum, pelvis and heart relationship in supine, sitting, standing, lunging and backbending.

Heart Opener over Brick

Pelvis Rocking
The Shimmy

Hamstring Stretching with a Strap and Pelvis Work

Transition to Sitting
Sacrum Awareness
Widening the Base. See the Yoga Video.
Simultaneous Opposites. See the Yoga Video.

Transition to Standing Forward Fold
Roll up to Standing
Tadasana Bound with Shoulder Opening. See the Yoga Video.

Tadasana san equipment

2 Rounds Lunge Salutes
Childs Pose

Sphinx
Cobra
Roll onto Backs

Windshield Wiper
Bridge Pose x 2
Cosmic Rest Pose

Eye of the Needle Both Sides
Easy Spinal Twist

Savasana

Sit

SWG Saturday 10:45am

16 Peeps
1 Drop In

Blending the cues we have been doing with a few new ones that I have been playing with this week in the Help of Ojai Class and up at Krotona. Focus on the low back, sacrum and pelvis. Wide Range of peeps.

Heart Opener over Brick

Pelvis Rocking
The Shimmy

Hamstring Stretching with a Strap

Transition to a Seat

Widening the Base. See the Yoga Video.
Simultaneous Opposites. See the Yoga Video.
Tuning Navel and Sacrum. See the Yoga Video.

Transition to Standing
Forward Fold
Roll to Standing

Tadasana Bound with Shoulder Opening. See the Yoga Video.

Tadasana

2 Rounds Easy Lunge Salutes incorporating the alignment information.

After Second Round, transition to Childs Pose

Easy Side Plank Both Sides
Chidls Pose

Transition to Belly

Sphinx with Navel to Heart Awareness
Rest, windsheild Wiper

Cobra with Navel to Heart Awareness
Rest, Windshield Wiper

Transition onto Backs
Knees to Chest

Bridge Pose x 2

Eye of the Needle Both Sides
Windshield Wiper

Savasana

Soft Vinyasa Saturday 9am

16 Peeps
1 Drop in

(Almost a second drop in but seemed to not be a match and he left. Might write a blog about it cuz it was such a mind spin for me).

Played with some of the work that I found myself doing with Help of Ojai and Krotona. So a little slower and groovier. Emphasis on understanding the simultaneous actions in the opening of the heart and the descent of the tailbone.

Heart Opener
Supine over a Brick

Pelvis Rocking Forward and Back
Breath in Belly Awareness and Connection to the Pelvis

The Shimmy

Roll to Sitting

Sukhasana with Action of Heart and Tailbone
Forward Fold to head on Brick
Chest Pressing
(Switch Legs and Repeat Other Side)

Transition onto All Fours

Easy Side Plank Both Sides
Childs Pose
1/2 Dog
Rounded Body
Plank
Dog

Sequence 1
Lunge
Twisting Lunge
Hammock
Crescent Moon with Pelvis and Heart Attention
Hamstring Stretch
Dog

Repeat Sequence 1 Other Side

Dog
Plank
Sphinx with Tailbone and Heart Tractioning
Rest, Windshield Wiper
Cobra with Tailbone and Heart Tractioning
Rest, Windshield Wiper
Rocket Cat
Childs Pose
Vajarasana

Demo of the Cobra Locust Vinyasa
(Calling out the actions of the Tailbone and Heart)

Cobra Locust Vinyasa

Dog
Uttanasana
Roll up to Standing

Tadasana with Alignment Cues
Ujayyi Pranayama

(awareness of breathing down the fronts and backs of the body)

LAM

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

Cobra Locust Vinyasa

Uttanasana
Roll up to Standing

Tadasana
LAM

Repeat Sequence 2 Other Side

Cobra Locust Vinaysa

Rest Childs Pose
Vajrasana Sit

Shoulder Work in Vajrasana

Shoulder Work with Bricks

Headstand Prep
A little suggestion to put some of the navel and tailbone and heart work towards headstand
There was not really enough time to do this. But there is always a first suggestion.

Childs Pose
Vajrasana Sit
OM

Transition towards earth

Savasana Prep

Savasana

Sweet Vinyasa Monday 8:30am

I did not write this out on Monday, April 20. So I am writing it on Wednesday the 22nd from Memory. So it's a little fuzzy.

20 Peeps

Similar theme, using the props to create some memories to help establish some alignment ideas as well as talk about the mechanism of memory.

Block behind heart.

Widening the Base. See the Yoga Video.
Simultaneous Opposites. See the Yoga Video.
Tuning Navel and Sacrum. See the Yoga Video.


Malasana
Uttanasana
Roll up to Standing

Tadasana Bound with Shoulder Opening. See the Yoga Video.

Tadasana san Binding.
Attention to Tailbone.
LAM


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

Repeat Sequence 1 from Dog

Sphinx to Cobra Vinyasa
Dog
Plank
Lower to Earth
Sphinx
Windsheild Wiper
Rocket Cat
All Fours

Easy Side Plank Both Sides
Dog

Uttanasana
Utkatasana
Tadsana

Awareness to Sacrum
VAM

Sequence 2
Sun to Lunge
Twisting Triangle Variation
Prasarita Padottanasana A
Twisting Horse
Squirt Pose
Prasarita Padottanasana A
Lunge
3 Legged Dog

Locust Cobra Vinaysa

Repeat Sequence 2 From Dog
Adding Side Splits after the squirts

Locust Cobra Vinyasa

Rest Childs Pose
Vajrasana

Camel from Brick x 2

Childs Pose

Janu Sirsasana with a Twist Both Sides
Wide Yin Like Baddha Konasana
Transition to Supine

Hip Neturalizer

Savasana

Sit

Sweet Vinyasa Wednesday 8:30

14 Peeps
Core Peeps

Similar theme, using the props to create some memories to help establish some alignment ideas as well as talk about the mechanism of memory.

Block behind heart.

Widening the Base. See the Yoga Video.
Simultaneous Opposites. See the Yoga Video.

Everyone in the group is familiar with the navel to sacrum action, so we did not review it.

Malasana
Cowboy Negotiation
Uttanasana
Roll up to Standing

Tadasana Bound with Shoulder Opening. See the Yoga Video.

Tadasana san Binding.
Attention to Tailbone.
LAM


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

Sphinx Vinyasa with awareness in the tailbone
Dog
Plank
Lower to Earth
Sphinx
Windsheild Wiper
Rocket Cat
All Fours

Easy Side Plank Both Sides
Dog

Repeat Sequence 1 from Dog

Sphinx to Cobra Vinyasa with Navel to Spine Awareness

Side Plank Both Sides

Dog
Uttanasana
Utkatasana
Tadsana

Awareness to Sacrum
VAM

Sequence 2
Sun to Lunge
Twisting Triangle Variation
Hammock
Twisting Horse
Squirt Pose
Prasarita Padottanasana A
Lunge
3 Legged Dog

Locust Cobra Vinaysa

Repeat Sequence 2 From Dog
Adding Side Splits after the squirts

Locust Cobra Vinyasa

Rest Childs Pose
Vajrasana

Camel from Brick x 2

Childs Pose

Janu Sirsasana with a Twist Both Sides
Baddha Konasana
Transition to Supine

Happy Baby to Supine BK Sequence

Savasana

Sit

SWG Sunday 10:00am

18 Peeps
2 Drop Ins

Soft and warm relaxed group. Sunday mornings are usually pretty easy. Similar cues as Saturday's Soft Vinyasa but easier.

Opening Actions
Supine Heart Opener over the Brick

Widening the Base. See the Yoga Video.
Simultaneous Opposites. See the Yoga Video.
Tuning Navel and Sacrum. See the Yoga Video.
(With extra awareness on the Sacrum)

Malasana
Standing Forward Fold
Roll up to Standing

Bound Tadasana with Shoulder Opening.
Similar to this Yoga Video.

Tadasana

Standing Poses

Wide Leg Stance with Pelvis and Tailbone Awareness with Circles
Wide Leg Forward Fold
Round up
Tadasana

Warrior 2 Dance Both Sides
Wide Leg Forward Fold
Round Up
Tadasana

Repeat Warrior 2 Dance Both Sides with Hold
Wide Leg Forward Fold
Malasana
Uttanasana
Round Up
Tadasana

Side Triangle Both Sides
Wide Leg Forward Fold
Malasana
Uttanasana
Round Up
Tadasana

Side Angle Pose Both Sides
Wide Leg Forward Fold
Malasana
Uttanasana
Round Up
Tadasana

Little Tree Pose Both Sides
Uttanasana

Tree Pose Both Sides
Uttanasana
Malasana
Transition to Earth

Windshield Wiper
Bridge Pose x 2

Easy Spinal Twist Both Sides
Knees to Chest
Savasana

Soft Vinyasa Saturday 9am

14 peeps
2 Drop Ins

Similar theme of creating a memory and then using it for structural purposes. I thought we were gonna move towards horse and squirt poses but we didn't. There was no real peak today. More a collection of sets, putting all the actions together in Janu Sirsasana. Talking points on the structure of memories and knowing when to relax them.

Supine over a block with support under head. Block located under the shoulder blades. This is a difficult one for peeps to get at first. The placement of the block seems difficult to access. So teaching it means a lot of individual tweaking.

Supine San Block to access the Void

Widening the Base. See the Yoga Video.
Simultaneous Opposites. See the Yoga Video.
Tuning Navel and Sacrum. See the Yoga Video.

Malasana
Uttanasana

Tadasana Bound with Shoulder Opening. See the Yoga Video.
With Additional Bound Utkatasana

Tadasana san Binding.
Attention to Tailbone.
LAM

Sequence 1
Sun to Twisting Lunge
Hammock
Hammock with Twisting
Lunge
Dog

Repeat Sequence 1 Other Side from Dog

Sphinx Vinaysa

Easy Side Plank Both Sides
Childs Pose
Plank
Dog

Uttanasana
Utkatasana
Tadasana

Awareness to Sacrum
VAM
Sequence 2
(Similar to this yoga video)
Sun to Lunge
Side Angle Prep
Triangle
Side Triangle
Side Angle Pose
Twisting Triangle Variation
Lunge
3 Legged Dog
Dog

Cobra Locust Vinyasa

Rocket Cat
Plank
Dog

Repeat Sequence 2 Other Side

Repeat Cobra Locust Vinaysa

Childs Pose
(Demo)
Vashitasana Both Sides Using Belly

Cobra Locust Vinyasa
Childs
Vajrasana

Transition to Seat

(G asked me to demo the cobra locust vinaysa.)

Janu Sirsasana 2 x each side with demo
Emphasis on moving from the inside
(We work on this a lot in this abhyasa video).

Supported Heart Opener
Savasana

Soft Vinyasa Saturday 9am

20 Peeps

1 Drop In

Similar Sequence as last week.  Tuning the lines of the legs and moving towards forearm balance. Talk around tension patterns of love.  Similar to the talk this week.

Toe Strap

Ankle Strap

Block Squeeze

Navel to Sacrum Connection

Malasana

Uttanasana

Roll up to Standing

Strapped and Blocked Tadasana

with Shoulder Word

Uttanasana

Utkatasana

Tadasana

(remove equipment)

LAM

Sequence 1

Sun to

Lunge

Twisting Lunge

Hammock

Slinky Low Lunge

Childs Pose

Plank

Dog

Repeat Sequence Other Side

Easy Side Plank

Childs

Plank

Dog

Sphinx Cobra Vinyasa

Dog

Plank

Sphinx

Cobra

Windshield Wiper

Rocket Cat

Plank

Dog

Uttanasana

Utkatasana

Tadasana

Sequence 2

Sun to Lunge

Blueprint Side Angle

Triangle

Side Triangle

Side Angle

Deep Hip Opener

Twisting Triangle Variation

Lunge

3 Legged Dog

Dog

Rounded Plank

Dog

Cobra Locust Vinyasa

Dog

Rounded Plank

Cobra

Locust

Cobra

Windshield Wiper

Rocket Cat

Childs Pose

Repeat Sequence 2 Other Side

Repeat Cobra Locust Vinyasa

Side Plank Both Sides

Repeat Cobra Locust Vinaysa

Rest Childs

Vajrasana

Cactus Arm Action Check in

Shoulder Openers with Block

Forearm Balance Prep at Walls with Strap and Block

Play

Bridge Pose with Blanket and Block

Rest

Savasana

Sweet Vinyasa Wednesday 8:30am

12 peeps
4 Drop Ins

Almost identical sequence as Monday. Engineering in legs and arms moving towards forearm balance. Talk on the root chakra, the general theory of love and connecting to our wild desires.

Opening Actions
Toe Strap Feet Spreading
Ankle Strap
Thigh Block Squeeze
Squeeze and Press
Navel to Sacrum Awareness

Malasana
Uttanasana
Roll up to Standing

Strapped and Blocked Tadasana
with Shoulder Opening and Utkatasana Play

Tadasana
Ujayyi Pranayama
LAM

Sequence 1
Sun to
Twisting Lunge
Hammock
Slinkly Low Lunge
Rocket Cat
Childs Pose

Easy Side Plank Both Sides
Plank
Dog

Repeat Sequence 1 Other Side from Dog

From Child's Pose
Sphinx Pose to Cobra
Windshield Wiper
Rocket Cat
Plank

Side Plank Both Sides

Cobra Locust Vinyasa

Uttanasana
Utkatasana
Tadasana

Sequence 2
Sun to Lunge
Blue Print Side Angle
Triangle
Side Triangle
Side Angle Pose
Deep Hip Opener
Twisting Triangle Variation
3 Legged Dog
Dog

Cobra Locust Vinyasa

Repeat Sequence 2 Other Side

Cobra Locust Vinyasa
Childs Pose

Vajrasana
Forearm Balance Arms

Shoulder Opening with Brick
Forearm Balance Play at wall with Brick and Strap
Child's Pose

Bridge with Blanket and 2 Bricks
towards Viparitta Karni

Rest

Savasana

SWG Saturday 10:45am

20 Peeps

5 Drop Ins

Big group with a lot of peeps I did not know.  So started slow and moved towards the 3 standing poses we have been working lately with the geeky details.  Tree Pose. 

Supine Hamstring Stretching with Strap

Bog Toes Strapped

Ankle Press and Block Squeeze

Belly Sacrum Understanding

Uttanasana

Roll up to Standing

Strapped and Bricked Tadasana with Shoulder Opening and Foreword Folding

Utkatasana

Tadasana

Remove Props

Tadasana

Wide Legged Stance with Pelvis Understanding and Tailbone Awareness

Foreword Fold

Roll up

Tadasana

Warrior 2 Dance Both Sides

Wide Legged Forward Fold

Tadasana

Side Triangle Both Sides

Wide Legged Forward Fold

Malasana

Uttanasana

Roll up to Standing

Tadasana

Side Angle Both Sides

Wide Leg Forward Fold

Malasana

Uttanasna

Roll up

Tadasana

little Tree Both Sides

Uttanasana

Tree both Sides

Uttanasana

Malasana

Transition to Earth

Windshield Wiper

Bridge x 2

Abdominal

Spinal Twist

Savasana

Soft Vinyasa, Saturday 9am

15 Peeps

3 Drop Ins

Played with similar actions in legs and belly as we have been doing.  Creating the memory of tension to be able to access it for support.  Today, however, we moved towards forearm balance using a lot of props.  So that was new and kind of fun.  I liked the pace today.  There seemed to be plenty of time for explanation and experimentation.  Talk on the tension of our early impression of Love.

Big Toes Strapped

Ankle Strap and Thigh Block Squeeze Play

Navel to Wing of Sacrum Play

Uttanasana

Roll up to Standing

Strap and Squeeze Tadasana with Shoulder Opening Play

Utkatasana with Strap and Squeeze

Tadasana

Ujayyi Pranayama

LAM

Sequence 1

Sun to 

Twisting Lunge

Hammock

Slinky Low Lunge

Childs Pose

Easy Side Plank Both Sides Sequence

Plank

Dog

Repeat Sequence 2 Other Side

Plank

Easy Side Plank Play

Plank

Dog

Sphinx Cobra Vinaysa

Uttanasana

Roll up to Standing

Tadasana

VAM

Sequence 2

Sun to 

Side Angle Blueprint

Triangle

Side Triangle

Side Angle Pose

Deep Hip Opener

Twisting Triangle Variation

Lunge

3 Legged Dog

Dog

Cobra Locust Vinyasa

Repeat Sequence Other Side from Dog

Cobra Locust Vinyasa

Rest Childs

Vajrasana Sit

Cactus/Sirsasana Arms

Shoulder Openers with Brick and San Brick

Brick at Wall for Forearm Balance Prep

Forearm Balance Play with Arms Strapped

Rest Childs Pose

Windshield Wiper

Supported Bridge Pose with 2 Block Play

Rest in Heart Opener

Savasana

SWG Sunday 10:00am

11 Peeps

3 Drop Ins

Played with very similar actions as in Soft Vinyasa but went through sequence more appropriate towards SWG.  Emphasis on the feet, leg lines and belly sacrum work towards standing postures.

Toe Stretching with strap work.

Ankle Strap

Thigh Block

Belly Sacrum Play

Uttanasana

Sacrum Play

Roll up to Standing

Tadasana with Ankle and Brick Play

Tadasana

Ujayyi Pranayama

OM

2 Rounds Lunge Salutes

Wide Leg Stance with Pelvis Awareness

Warrior 2 Dance Both Sides

Wide Leg Forward Fold

Roll up

Tadasana

Side Triangle Both Sides

Wide Leg Forward Fold

Squat

Uttanasana

Roll up to Standing

Side angle pose both sides

Wide Leg forward Fold

Squat

Uttanasana

Roll up to Standing

Little Tree Both Sides

Uttanasana

Tree Both Sides

Uttanasana

Malasana

Transition to Lying Down

knees to Chest

Bridge Pose x 2

Abdominals x 2

Easy Side Twist Both Sides

Knees to Chest

Rest

Savasana

Soft Vinyasa, Saturday 9am

17 peeps

2 Drop Ins

Similar focus on Wednesday in Sweet.  Geeked out on the toes, lines of the legs and use of the belly to move from the root and took that theme through the practice, moving towards revolving head to knee pose.  Talk was on tension, sutra 1.12 and the effort of ease.  Word to Patricia Sullivan for guiding us in this direction.

Sitting on Earth

Big Toes in Strap, Foot Stretching

Ankles in Strap

Brick in Thighs

Belly Awareness and Sacrum Play

Uttanasana

Belly Sacrum Play

Tadasana with Ankle Strap and Thigh Block

Shoulder Work

Tadasana san Equipment

OM

Seqeunce 1

Sun to Lunge

Twisting Lunge

Hammock

Low Slinky Lunge

Childs Pose

Easy Side Plank on One Side (on same arm as twisting lunge)

Cat/Cow

Plank 

Dog

From Dog

Repeat Sequence 1 Other Side

Sphinx Vinyasa

Plank

Sphinx

Windshield Wiper

Rocket Cat

PLank

Dog

Uttanasana

Roll up to Standing

Tadsasna

OM

Sequence 2

Sun to Lunge

Blueprint Side angle

Triangle

Side Triangle

Side Angle Pose

Deep Hip Opening

Lunge

3 Legged Dog

Sphinx to Cobra Vinyasa

Repeat Sequence 2 Other Side from Dog

Locust 3 Vinaysa

Childs Pose

Side Plank Play

Cobra Locust Vinaysa

Dog

Uttanasana

Roll up to Standing

Tree on a Brick x 2

Uttanasna

Squat

Transition onto Backs

Windshield Wiper

Bridge with Blanket and Block Play

Supported Heart Opener

Savasana