Sweet Vinyasa Yoga, Wednesday @ 8:30am

21 Peeps
3 Drop Ins


On the way to class, I thought of Half Moon Pose. So we moved towards it. While the class is a Level 2/3, the sequencing is simple and more elemental with Half Moon as the "peak".

Talking Points around Sutra 2.46, Sutra 1.2 and Sutra 1.12.

Opening
Hamstring Stretching against Wall with Strap
Supine Extended Mountain Pose

Transition to Sitting

Easy Side Bending
Side Bending for Real

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

Plank
Dog
Simple Lunge
Dog
Simple Lunge Other Side
Dog

Crescent Moon
Dog
Crescent Moon Other Side
Dog

Vinyasa 1
Plank
3 Round Dips
Baby Cobra to Locust to Cobra
Rest
Windshield Wiper
Rocket Cat
Plank
Dog

Step Forward Uttanasana
Roll up to Standing

Tadasana

Standing Sequence 1
Wide Stance
Hammock
Side Angle Blue Print
Triangle
Side Triangle
Side Angle Pose
3 Legged Dog
Dog

Step Forward Uttanasana
Roll up to Standing

Repeat Standing Sequence 1 Other Side

Side Plank Both Sides

Vinyasa 1

Step Forward Uttanasana
Roll up to Standing

Standing Sequence 2
Wide Stance
Hammock
Side Angle Blue Print
Triangle
Half Moon Pose
Standing Splits
Lunge
Pigeon
3 Legged Dog
Dog

Step Forward Uttanasana
Roll up to Standing

Repeat Standing Sequence 2 Other Side

Side Plank Variation Both Sides

Vinyasa 2
Plank
3 Rounds Chaturanga
Baby Cobra to Locust
Rest

Roll onto Back
Knees to Chest

3 Rounds Bridge

Eye of the Needle Variation
to Eagle Spinal Twist

Repeat Other Side

Savasana

Stiff White Guys Saturday @ 10:45am

11 Peeps
3 Drop ins

Opening
Impressing the Heart with Shoulder Work
Windshield Wiper
Eye of the Needle with Hip Rotation
Hamstring Stretch at Wall all Directions

Supine Utthita Tadasana

Transition to a seat

Easy Sukahsana
Side Bending Round 1
Side Bending Round 2

Transition to Standing
Easy Uttanasana
Roll up to Standing

Tadasana
Ujayyi Pranayama
YAM
3 Rounds of Lunge Salutes progressively more difficult

Childs Pose
2 Rounds of Plank and Down Dog
Childs Pose

5 Rounds of Dips
Baby Cobra to Locust
Rest
Baby Cobra to Locust to Cobra
Rest
Baby Cobra to Locust to Cobra
Rest

Roll onto Backs
Knees to Chest

Bridge Pose x 2
Cosmic Rest Pose

Easy Spinal Twist to Both Sides

Savasana

Stiff White Guys Yoga, Saturday 10:45am

11 Peeps

1 Drop In

Opening

Legs up the Wall

Eye of the Needle Both Sides

Legs Wide

Transition to sitting

Strap and Block Work to Establish Leg Lines

Uttanasana at Wall

Roll up to Standing

Bound Tadasana with Shoulder Work and Forward Fold

Tadasana

Ujayyi Pranayama

Five 1/4 Salutation

3 Rounds Lunge Salutes progressively more difficult

Childs Pose

Virasana on 2 Blocks

Shoulder Work

Even Cowgirls Get the Blues Asana (formally Hitchhiking Dolphin)

Partner Work with Shoulder

Down Dog Play x 2

Childs Pose

Supported Bridge Pose

Supported Viparitta Karani

Supported Supine Baddha Konasana

Savasana

Sweet Vinyasa Yoga, Monday @ 8:30am

13 Peeps

Similar focus on the shoulder actions useful for headstand, forearm balance and handstand. More play time. Dharma talk on the transformation process of the Caterpillar to the butterfly.

Opening
Sukhasana
Forwards Folding and Side Bending

Shoulder Rotation Awareness
Neck stretching

Roll onto all fours
Easy Side Plank Both Sides
Childs Pose

Vajrasana
1950s chest press
Wrapping Action with Block

Plank
Dog

Crescent Moon on Both Sides
Locust Vinyasa

Uttanasana
Roll up to Standing

Tadasana with attention to Grounding
LAM
Standing Sequence 1
Sun to Lunge
Side Angle Blueprint
Triangle
Side Triangle
Side Angle Pose
Lunge
Dog

Locust Vinyasa

Repeat Sequence 1 Other Side

Locust Vinyasa

Uttanasana
Roll up to Standing

Tadasana
LAM

Standing Sequence 2
Sun to Lunge
Side Angle Blueprint
Triangle
Open Triangle
Wrapped Triangle
Wrapped Side Angle Pose
Deep Low Hip Opener
3 Legged Dog
Dog

Locust Vinyasa

Repeat Standing Sequence on Other Side from Dog

Locust Vinyasa

Childs Pose

Headstand Prep

Main Focus
play at Wall
with Headstand, forearm balance or half handstand
or play without wall

about 6 minutes play time

Hamstring Stretching @ Wall with Strap

Savasana

Soft Vinyasa Yoga Saturday 9am

36 Peeps
Class was free for Peace Day.
Too crowded, maybe. But fun.

Opening
Supine
Windshield Wiper
Eye of the Needle Hip Understanding
Hip Rotation Awareness

Roll up to Sitting
Sukhasana
Easy Wimpy Side Bending
Side Bending "for Real"

Transition All Fours
Easy Side Plank Both Sides
Childs Pose

Vajrasana with Shoulder Rotation awareness
Chest Press Understanding

Rotation Understanding san and con block (trading between each other)

Plank to Dog
Crescent Moon on both Sides

Locust Vinyasa

Uttanasana
Roll up to Standing

Tadasana
LAM

Standing Sequence 1
Sun to Lunge
Side Angle Blueprint
Traingle
Side Triangle
Side Anlge Pose
Down Dog

Locust Vinyasa

Repeat Standing Sequence Other Side

Locust Vinyasa

Uttanasana
Roll up to Standing

Tadasana
LAM

Standing Sequence 2
Sun to Lunge
Side Angle Blueprint
Triangle
Open Triangle
Wrapped Triangle
Wrapped Side Angle Pose
Low Hip Opener
3 Legged Dog
Dog

Locust Vinyasa

Repeat Standing Sequence Other Side from Dog

Locust Vinyasa

Childs Pose

Transition to Backs
Bridge Pose x 3

Knees to chest
Eagle Twist
Knees to Chest

Savasana

Stiff White Guy Yoga, Saturday 10:45am

8 peeps
2 Drop ins

Impressing the Heart.
Lengthening the Spine.

Hamstring Stretches with Strap

Transition to All Fours
Easy Side Plank Both Sides
Childs Pose

Plank
Dog
Plank
Childs Pose

2 Rounds Lunges from Dog

Uttanasana
Roll up to Standing

Utthita Tadasana
Uttanasana

Balance on a Block to establish Standing Leg

Balance Variation Against Wall

Balance Variation in the Middle of the Room x 2

Uttanasana
Malasana

Transition to Earth

Windshield Wiper
Bridge Abdominal Sequence x 3
Knees to Chest
Easy Spinal Twist

Savasana

Sweet Vinyasa, Wenesday 8:30am

10 Peeps

Still hot. So similar sequence as lately with focus on internal alignment and balance. Removed the heating vinyasas. Talk on Sutra 1.1 and 1.2. I like this pattern.

Impressing the Heart
Lengthening the Spine

Supine Hand to Big Toe Pose Hamstring Stretch with Strap and in all directions

Easy Seated Foreword Folding and Side Bending

All Fours
Easy Side Plank
Childs

Plank
Side Plank Both Sides
Dog

Sequence 1
Crescent Moon
Dog
Crescent Moon
Dog

Sequence 2
Crescent Moon
Hammock
Lunge
Dog

Repeat Sequence 2 Other Side

Uttanasana
Roll up to Standing

Tadasana
Utthita Tadasana

Sequence 3
Sun to Lunge
Side Angle Prep
Triangle
Side Triangle
Side Angle Pose
Dog

Repeat Sequence 3 Other Side

Uttanasna
Roll up to Standing

Tadasana
Uthitta Tadasana

Sequence 4
Sun to Lunge
Side Angle Prep
Traingle
Side Triangle
Prasarita Padottanasana C
Tree Pose on Both Sides
Triangle
Open Triangle
Half Moon Pose
Standing Splits
Pigeon
3 Legged Dog
Dog

Repeat Sequence 4 Other Side

Childs Pose
Vajrasana

Transition to the earth.
Windshield Wiper
Bridge/Abdominal Sequence
Viparitta Karni
Country Plow
Country Karna Pidasana
Roll out
Uttana Padasana

Easy Spinal Twist

Savasana

Stiff White Guy Yoga, Sunday 10:00am

22 Peeps or so
3 Drop Ins

Sweet fun group. Hot day. Similar sequence as lately. Attention to the spine, development of stability and focus for balance. Someone made an announcement about Hamlet so "To be or not to be" became the theme.

Impressing the Heart. See online yoga video.
Lengthening the Spine. See online yoga video.

Hamstring Opening with Strap.
Supine Utthita Tadasana with Leg Lifting

Easy Cross Legged Foreword Folding and Side Bending

Transition All Fours
Easy Side Plank Both Sides
Childs Pose

Plank
Dog
Plank
Childs

Plank
Dog
Lunge
Dog
Lunge
Dog
Plank
Childs

Plank
Dog
Uttanasana
Roll up to Standing

Utthita Tadasana
Uttanasana
Roll up to Standing

Stepping up on a Block to Establish Standing Leg Cues

Balance @ Wall

Balance away from Wall x 2

Uttanasna
Malasana
Transition to Earth

Windshield Wiper.
Bridge Pose
Viparitta Karni
Easy Plow
Fish Pose
Easy Spinal Twist

Stiff White Guys Saturday @ 10:45am

8 peeps
1 Drop In

Today an older man who has only come twice shared that he was delighted to experience the rise of memory and emotion that he did not expect to feel again. I cried.

Practice was on extension and ease. Focus and Balance. Easy cooling inversion.

Opening
Impressing the Heart.
Lengthening the Spine.

Hamstring Stretching with a Strap.
Extension with Leg Lifting.

Transition to All Fours.
Easy Side Plank Pose Both Sides.
Childs Pose.

Plank
Dog
Childs Pose

Plank
Dog
Lunge 1
Dog
Lunge 2
Dog
Plank
Childs Pose

Plank
Dog
Uttanasana
Roll up to Standing

Uthitta Tadasana
Uttanasana
Roll up to Standing

Tuning the Standing Leg with Stepping up on a Brick

Balancing Against a Wall with a Simple Leg and Arms Lift

Balancing in the Middle of the Room with a Simple Legs and Arms Lift x 2

Uttanasnaa
Malasana
Transition to the Earth


Bridge Pose on 2 Bricks and a Blanket
Viparitta Karni
Resting in Supine Baddha Konasana

Easy Spinal Twist
Savasana

SWG Sunday 10:00am

8 peeps
5 Drop Ins

Teaching Classes while teaching the teacher training is always a trip. The Teacher Training always shifts my teaching, so to experience the transition as its happening is totally disorienting. So today felt like that. I felt like I was speaking like one of the adults from Charlie Brown.."Waawaaawaaawaaa".

We tuned the spine and the leg lines and used those cues for standing poses moving towards Tree.

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

Supine Utthita Tadasana with attention the simultaneous extension of the heart and lengthening of the tailbone.

Transition to Sitting
Widening the Base. See the Online Yoga Video.

Simultaneous Opposites. See the Online Yoga Video.

Malasana
Uttanasana

Roll up to Standing

Strapped and Blocked Tadasana. With Shoulder Opening and Utkatasana. See the Online Yoga Video.

Tadasana san Equipment.

2 Rounds Lunge Salutes with Down Dog.

Wide Stance with Attention to Legs.
Hammock Pose
Tadasana

Warrior 2 Dance to Warrior 2 Both Sides
Hammock
Tadasana

Warrior 2 to Side Angle to Side Triangle Both Sides
Wide Leg Forward Fold
Squat
Uttanasana
Roll up to Standing
Tadasana

Little Tree
Uttanasana
Tree

Uttanasnaa
Malasana

Transition to Earth

Bridge Pose Stage 1
Bridge Pose x 2

Knees to Chest
Eye of the Needle

Easy Spinal Twist

Savasana

Sweet Vinyasa Wednesday 8:30am

16 Peeps
2 Drop Ins

Similar pattern as on Monday. Focus on Setting up the Arm and Shoulder Actions for Upward Bow Pose, aka Urdhva Dhanuarasana, aka Wheel.

Opening
Heart Opener on 2 Bricks with Arm extension opening and Understanding.
See Yoga Video of heart opener. (Does not have arm movement).
Windshield Wiper
Pelvis Rocking. See Yoga Video.
The Shimmy. See Yoga Video.

Supine Utthita Tadasana with attention the simultaneous extension of the heart and lengthening of the tailbone.

Knees to Chest and Roll up to Sitting

Sukahsana Forward Fold with Side Bending (Switch Legs and Repeat)

Transition onto All Fours

Easy Side Plank
Childs Pose

Plank
Dog

Lunge Sequence 1
Lunge
Hammock
Inside Lunge
3 Legged Dog
Dog

Locust 1 to Locust 2 Vinaysa

Repeat Lunge Sequence 1 Other Side


Locust 1 to Locust 2 Vinaysa

Step Forward Uttanasana
Roll up to Standing
Tadasana

Hallelujah Arms to Standing Sirsasana 2 to Pressing up Arms Straight
(same action as pressing up in Upward Bow)
Interlaced Fingers behind back Shoulder Opener
Half Chair to Utkatasana
Tadasana

LAM

Lunge Sequence 2
Sun to Lunge
Hammock
Warrior 2 Dance
Lunge
Crescent Moon (with Slow Arm Extension)
Dog

Locust 3 Vinyasa with Leg Movements

Repeat Lunge Sequence 2 Other Side

Bow Pose Vinaysa

Side Plank Both Sides

Updog Vinyasa

Step Forward Uttanasana
Half Chair to Utkatasana
Tadasana

YAM
Lunge Sequence 3
Sun to Crescent Moon
Hamstring Stretch
Lunge
Dog

Rolling Updog Vinyasa

Repeat Lunge Sequence 3

Rolling Updog Vinyasa

Childs Pose

Vajrasana

Transition to Earth

Urdhva Dhanurasana in 3 Stages
Stage 1 and Rest
Stage 1 to Stage 2 and Rest
Stage 1 to Stage 3 and Rest
(Repeat Stage 3 if desired)

Mini Hamstring Abdominal Sequence

Savasana

SWG Sunday 10:00am

12 Peeps

Played with moving toward Upward Bow Pose Again. Getting the mechanics of the shoulders and the heart to tailbone relationship and legs. Goodness there is so much to that pose. It is a big pose for this group but somehow feels right for summer to move towards it. Similar Sequence as yesterday's SWG.

Opening
Heart Opener on 2 Bricks with Shoulder Opening and Understanding.
See Yoga Video. (Does not have shoulder demo).

Windshield Wiper
Pelvis Rocking. See Yoga Video.

Supine Utthita Tadasana with attention the simultaneous extension of the heart and lengthening of the tailbone.

Roll up to Sitting

Widening the Base. See the Yoga Video.

Simultaneous Opposites. See the Yoga Video.


Uttanasana
Roll up to Standing

Bound Tadasana with Arm Extension. Similar to this Yoga Video.

Tadasana san Equipment with an emphasis on finding the stability and ease.



1 Round Lunge Salutes san Dog
2 Rounds Lunge Salutes with Crescent Moon and Dog

Transition to Wall

Uttanasana @ Wall
Hallelujah Arms at Wall
Uttanasana @ Wall
(x 2)

Right Angle @ Wall
Uttanasana
Down Dog @ Wall x 2 with Childs Pose in between

Bridge Pose x 2

Shoulder Play. The action of Hallelujah Arms to Straight Arms. (Same as Action as pressing up into Upward Facing Bow Pose).

Upward Facing Bow Pose @ Wall with Hands against Wall x 2
(This was super fun and everyone had a really good time)

Legs up Wall
Eye of Needle @ Wall

Transition to Supine
Easy Spinal Twist
Savasana

Sit

Soft Vinyasa Saturday 9am

14 Peeps

5 Drop Ins

The play of stability and ease.  Using the strap and block to create some memory and then focusing on relaxing the spine in a variety of postures. Moved towards headstand with an emphasis on relaxing the grip.

Sukhasana Pelvis Awareness

Foreward Fold and Side Bend

(Repeat Other Side)

Widening the Base. See the Yoga Video.

Simultaneous Opposites. See the Yoga Video.

Malasana
Uttanasana
Roll up to Standing

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

Tadasana san Equipment with an emphasis on finding the stability to relax the spine.

LAM

Sequence 1

Sun to Lunge

Hammock

Lunge

Dog

Repeat Sequence 1 Other Side

Sphinx Vinyasa

Easy Side Plank Both Sides

Childs Pose

Plank

Dog

Step Forward Uttanasana

Utkatasana

Tadasana

LAM

Sequence 2

Sun to Lunge

Warrior 1 Geek Out

Twisting Lunge

3 Legged Dog

Locust 2 Vinaysa

Repeat Sequence 2 Other Side

Locust 2 Vinyasa

Side Plank Both Sides

Locust 3 Vinyasa

Childs Pose

Vajrasana with Shoulder Awareness

Shoulder Opening with Brick

Headstand Play

Childs Pose

Vjarasana

OM

Bridge Pose with Bricks

Easy Spinal Twist

Savasana

SWG Saturday 10:45am

7 Peeps
2 Drop Ins

Similar as last week's SWG. Working the pelvis awareness into this class but still using strap and block. It feels possibility like we are endlessly prepping without doing much with it. But somehow I am stuck on these actions and making sure they are clear.

Open Heart on 2 Bricks

Windshield Wiper
Pelvis Rocking
The Shimmy

Hamstring Stretching with a Strap

Transition to a Seat
Toe Strap Work
Ankle Strap Work
Brick Between Thighs
and Simultaneous Opposites

Transition to Uttanasana
Roll up to Tadasana

Bound and Bricked Tadasana
with Shoulder Opening and Ujayyi Pranayama Play

Tadasana san equipment
2 Rounds Lunge Salutes

Childs Pose
Sphnix Play x 2
Locust Play x 2

Roll onto Backs
Knees to Chest
Eye of the Needle
Easy Spinal Twist

Savasana

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

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

Sweet Vinyasa 8:30am Monday

20 Peeps

2 Drop Ins

Similar sequence as we have been playing with.  Moved towards forearm balance, but instead of checking in the arm balance, used the shoulder work towards upward facing bow pose, aka wheel.  That was super effective.  Several people commented that they went up much easier today. Talk was on the latest points.  The holding pattern of love tension.

Toe Strap

Ankle Strap

Block Squeeze

Navel to Sacrum Play

Squat

Uttanasana

Roll up

Strapped and Blocked Tadasana

Shoulder Opening

Forward Fold with Shoulder Opener

Utkatasana

Tadasana

Remove Strap and Brick

Tadasana

Tailbone Awareness

LAM

Sequence 1

Sun to Twisting Lunge

Hammock

Low Slinky Lunge

Crescent Moon Variation

Lunge

3 Legged Dog

Dog

Sphinx Vinyasa

Repeat Sequence 1 Other Side

Sphinx Cobra Vinyasa

Easy Side Plank Both Sides

Childs

Plank

Dog

Uttanasasna

Utkatasana

Tadasana

Sequence 2

(using brick and navel to sacrum awareness)

Sun to Lunge

Blueprint Side Angle

Triangle

Side Triangle

Side Angle

Deep Hip Opener

Lunge

Twisting Triangle Variation

Lunge

3 Legged Dog

Dog

Rolling Cobra Locust Vinyasa

Repeat Sequence 2 Other Side

Rolling Cobra Vinaysa

Side Plank Both Sides

Rolling Cobra Vinyasa

Childs Pose

Vajrasana

Cactus Shoulder Action to Forearm Balance Stance

3 Shoulder Openers with Brick

Uttanasana

Tadasana

Standing Forearm Balance

(decided here not to go all the way to forearm stand.  felt like i had warn peeps out with the prep work.  and there were only 20 minutes left)

Uttanasana

Malasana

Transition to Earth

Windshield Wiper

Bridge Pose

Wheel x 2

Rest

Eye of the Needle Variation

Eagle Twist

Both Sides

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 Monday 8:30am

18 peeps
4 Drop Ins
(April 6)

I did not blog the sequence out on Monday. This is Wednesday's sequence that was very similar with just a wee bit of variation. 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