Sweet Vinyasa 8:30am Wednesday

16 Peeps

1 Drop In

Felt good to be teaching again after resting on Saturday and Monday for my ear.  Again, I am finding myself teaching more technical.  "Like a guy."  The play seems to be to be clear and specific within the feminine holding space.

Putting together some of the toe work, leg line and belly work that Patricia shared a few weekends ago, we geeked out on rooting and moving from the core.  No real "peak" pose.  I think we will play with this for the next few classes and then come back towards the Vashistasana and Visvamitrasana play.

Opening Actions

Strap around Big Toe and Toe Spreading

Strap around ankles and block in between thighs to access leg line play

Belly stem into sacrum awareness

Squat

Uttanasana

Belly Play here

Roll up to Standing

Tadasana with strap and brick 

From here play with shoulder opening and back awareness and foreword folding while continuing to dial in memory of leg lines.

Remove the Materials

Tadasana

OM

Sequence 1 with emphasis on the geeky details

Sun to

Lunge

Twisting Lunge

Hammock

Lunge

Dog

Sphinx Vinyasa

Plank

Sphinx

Windshield Wiper

Rocket Cat

Plank

Dog

Repeat Sequence 1 Other Side

Sphinx to Cobra Vinyasa

Childs Pose

Plank

Dog

Uttanasana

Roll up to Standing

Tadasana

OM

Sequence 2 with emphasis on the geeky details

Sun to
Lunge
Side Angle Blueprint (using blocks)
Triangle
Side Triangle
Side Angle Pose
Deep Low Hip Opener
Lunge

Dog

Locust 1 Vinyasa

Plank

Side Plank Play with geeky details both Sides

Dog

Locust 2 Vinyasa

(i messed up here and almost forgot the other side)

Repeat Sequence 2 Other Side

Locust 2 Vinyasa

Uttanasana

Roll up to Standing

Tadasana

Tree Pose x 2

(1 time on a brick)

Uttanasana 

Malasana

Transition to Backs

Revolving Belly Pose with Knees Bent

Bridge Pose with Brick and Blanket to Viparitta Karni (a bit freeform)

Rest over blanket under heart

Transition to sitting

Paschimottanasana with brick under head

Sit

Savasana

Yoga Basics, Wednesday @ 5:15pm

11 Peeps.
Only one man tonight, so took advantage of the more flexible women.

Sit.
Attention to Spine.
Om.

Opening
Tailbone Awareness.
Cross Legged Forward Fold.
Backwards Chest Press

(Repeat Other Side)

Transition All Fours
Cat/Dog
Childs
1/2 Dog
Rounded Back
Plank
Dog

Plank
Sphinx
Locust Rock to Cobra
Rocket Cat
Childs
1/2 Dog
Rounded Back
Plank
Dog

Uttanasana
Roll up to standing.

Sequence 1
Cactus Arms
Hands clasped behind back forward Fold
Roll up to standing

Sequence 2
Block Between Legs
Inner thigh rotation, tailbone dropping Action understanding
using the "Watermelon Seed" Visual

Cactus Arms towards inverted Sirsasana

Transition into 1/2 Suns (6 rounds)

Remove Block

Sequence 2
Sun Salutation to Low Lunge.
To Warrior 1 Play
Step Forward

Repeat Sequence 2

Sequence 3
Sun Salutation to Low Lunge
Crescent Moon
Hamstring Curl Stretch
Uttanasana
Tadasana

Repeat Sequence 3

Malasana

Sequence 4
Table Top
Paschimotanasana
Purvotanasana
Paschimotanasnaa

Sequence 5
Bridge with a Block
(some peeps played towards straight legs)
Happy Baby Abdominal Sequence
Easy Spinal Twist

Savasna

Sit.

Sweet Vinyasa, Wednesday @ 8:30am

Been in a technical mood lately. Do not think I posted Monday's classes, but they were really detailed like today's. Maybe it is cuz I am living in the Math Problem of the Crib. Maybe it is cuz the Crib is coming and I am staring to go through the regularly scheduled teaching crisis... But it is fun to play a little bit in the geeky arena and see what happens.

14 peeps.

Sitting
Awareness to Spine.

Opening
Forward Fold over crossed Legs.
Backward Chest Press
(Repeat Other Side)

Transition onto All Fours
Cat/Dog
Childs
1/2 Dog
Rounded Back
Plank
Dog

Plank
Sphinx
Locust Rock into Cobra
Rocket Cat
Plank
Dog

Sequence 1
Low Lunge
Crescent Moon with Cactus Arms
Hamstring Curling to Hamstring Stretch (lots of flexible peeps today, many went into splits)
Twisting Lunge

Vinaysa 1
Dog
Plank
Locust Cobra Rock
Rocket Cat
Plank
Dog

Repeat Sequence 1 other side
Repeat Vinyasa 1


Jump Forward
Dangling forward Fold
Roll up to standing

Sequence 2: Actions
Cactus Arms
Hand clasped behind back forward fold
Roll up to standing

Block between legs work to dial in inner thigh and tailbone relationship
Keeping block there, Cactus arms to Sirsasana Upright

Transition into 1/2 Suns (6)
Remove Block.
Tadasana

Sequence 3 (Actions in Standing Postures and others)
Use Sun Salutation to move to:
Warrior 1 (nitty gritty details)
Parsvottanasana (detailed)
Warrior 3
Standing Splits
Pigeon
Revolved Dog

Vinaysa 2
Roll into Upward Facing Dog
(emphasising the inner thighs meeting the tailbone)
Roll back to Down Dog

Jump Forward
Dangling forward fold
Roll up to Tadasana

Repeat Sequence 3
Repeat Vinyasa 2

Jump through to sitting

Purvotanasana
(inner thigh/tailbone heaven)
Paschimotanasana

Roll Back
Bridge on block with straight legs
(using the actions of inner thigh and tailbone)

Here, i should have shown the kapotanasana variation on the block, instead i suggested upward facing bow pose or dwi viparitta dandasana. that was too much.

Happy Baby Abdominal Sequence
Spinal Twist

Savasana

Sit.