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

Sweet Vinyasa 8:30am Monday

15 peeps

Regulars

Studio was so cold, so we started quickly to warm up.  The theme ended up being hips and I threw out astavakrasana for fun.  It was a leap for most.  But that is what I got guided to do and went with it.  The talking points all came at the end.  The theme ended up being that it is the effort that matters.  The heat of moving in a new direction is tapas and the necessary fire for transformation.  

Malasana

Wide Leaning Uttanasana

Malasana

Uttanasana

Tibetan 3 Part Breath

Arm Prana Stimulation

Heart Prana Stimulation

Heart Hand Extension Play

Palm Prana Awareness

Ujjayi Pranayama

Tadasana

YAM

Sequence 1

Sun to 

Lunge

Dog

Lunge on other side

Uttanasana

Complete Sun to Standing

Tadasana

Sequence 2

Sun to Lunge

Hammock

Low Lunge

Hamstring Stretch

Dog

Repeat Sequence 2 Other Side from Dog

Dog

Plank

On all Fours

Easy Side Plank both Sides

Childs Pose

Plank

Dog

Uttanasana

Malasana

Mouse Pose

Malasana

Uttanasana

Complete Sun to Standing

Tadasana

YAM

Sequence 3

Sun to Lunge

Hammock

Side Angle Blueprint

Triangle

Side Triangle

Side Angle Pose

Deep Hip Lunge

3 Legged Dog

Dog

Repeat Other Side from Dog

Plank

Side Plank Both Sides

Dog

Plank

Sphinx

Windshield Wiper

Rocket Cat

Childs

Plank

Dog

Uttanasana

Malasana

Bakasana

Roll onto Backs

Happy Baby

Supine Baddha Konasana with Toes towards 3rd Eye

Happy Baby

Hip Sequence

Eye of the Needle Play

1/2 Happy Baby

Rock the Baby

Half Happy Baby

Extended Hand to Big Toe Pose Variation with Resistance

Abdominal 

Rest and Soak

Repeat Hip Sequence Other Side

Rest

Roll up to Sitting

Seated Hip Sequence

Long Distance Telephone Call Prep

Long Distance Telephone Call

Rest

Repeat Other Side

Open Chested Baddha Konasana Counter Pose

Long Distance Telephone Call to Leg Over Shoulder and Extension

Repeat Other Side

Purvotanasana Counter Pose

Astavakrasana prep both sides

Astavakrasana

Transition onto Backs

Windshield Wiper

Bridge Pose x 2 or optional Wheel

Rest 

Eagle Spinal Twisting to Both Sides

Savasana

Sweet Vinyasa Yoga, Monday @ 8:30am

11 Peeps
2 Drop Ins

Just home from a 4 day personal retreat at the beach. I mostly swam, sat and did some yin yoga. So teaching a vinyasa class felt a little funny this morning. The talk came from an insight during my retreat. We are here to enjoy our life.

Sit.

Cross Legged Forward Folding and Side Bending

Transition All Fours

Easy Side Plank
Childs Pose
Plank
Dog

Sequence 1
Abdominal Curling to Lunge
Crescent Moon
Dog

Repeat Sequence 1 Other Side

Rolling Cobra Locust Vinyasa

Uttanasana
Roll up to Standing

Tadasana
Utthita Tadasana

Sequence 2
Sun to Lunge
Warrior 1
Pyramid
Warrior 3
Standing Split
Pigeon
3 Legged Dog
Revolved Dog
Dog

Rolling Cobra Locust Vinyasa

Repeat Sequence 2 Other Side

Uttanasana
Malasana
Bakasana
Malasana
Uttanasana

Roll up to Standing
Tadasana
Utthita Tadasana

Repeat Sequence 2 One Side
(But with deep hip lunge instead of pigeon)

Rolling Updog Vinyasa

Repeat Sequence 2 Other Side

Rolling Updog Vinaysa

Uttanasana
Malasana

Roll onto Backs
Happy Baby

Supine Casual One Legged Crow Pose Play

Transition up and over to Dog
One Legged Crow Pose Play Both Sides

Childs Pose

Transition onto Backs

Windshield Wiper
Bridge Stage 1
Abdominal Curl 1
Bridge Stage 2
Abdominal Curl 2
Bridge to Viparitta Karni
Casual Plow
Casual Karna Pidasana

Roll out

Uttana Padasana

Easy Spinal Twisting

Savasana

Soft Vinyasa Saturday 9am

22 Peeps

3 Drop ins

Similar sequence as lately but compressed to allow room for Vashitasana Play.  Sutra 1.1 and 1.2 as major talking points. Cultivation of Shraddha (Śrāddha) or faith.  Fun open group.  Again, left out the heating Vinyasas inbetween postures cuz of the Ojai heat. If you are practicing at home or teaching somewhere else, they could easily be put back in between seqeunces.

Opening

Supine

Windsheild Wiper

Tailbone Awareness

Shimmy

Hamstring Stretching with Strap

Supine Utthita Tadasana

Roll to Sitting

Easy Cross Legged Foreword Fold and Side Bending

Transition to All Fours

Easy Side Plank Play

Childs Pose

Plank

Dog

Sequence 1

Lunge

Hammock

Crescent Moon

Dog

Repeat Sequence 1 Other Side

Uttanasana

Roll up to Standing

Uthhita Tadasana

Standing Vashitasana Shape with arms extended

Hands to Heart

YAM

Sequence 2

Sun to Lunge

Side Angle Blueprint

Triangle

Side Triangle

Prasarita Padottanasana C

Tadasana

Tree Pose (to Standing Vashitasana Variation)

Triangle to Half Moon Pose

Standing Splits

Lunge

3 Legged Dog

Dog

Repeat Sequence 2 Other Side

Uttanasana

Roll up to Standing

Tadasana

Utthita Hasta Padangusthasana Play (Standing Vashitasaa Play)

Uttanasana

Tadasana

YAM

Sun to Dog

Vashitasana Both Sides

Childs

Option to do Tree Pose Vashitasana or Extended Hand to Big Toe Pose Vashitasana (B) 

Childs Pose

Transition to Supine

Bridge Pose x 2 with abdominals

Viparitta Karni

Plow

Karna Pidasana

Roll out Supine

Uttanana Padasana

Easy Spinal Twist

Savasana

Sweet Vinyasa 8:30am Wednesday

13 Peeps

3 Drop ins

Talk on Sutra 1.1.  Release the burden of Yoga from yourself.  We don't plant Oak Trees for shade this summer.  That kind of talk.  Sequence was the latest play.  Hips and Peacock and Lotus.

Opening

Sukhasana Foreword Fold

Side Bend

(Switch Legs and Repeat)

Transition to All Fours

Easy Side Plank Both Sides

Childs Pose

Plank

Dog

Sequence 1

Abdominal Curling

Slow Lunge

Twisting Lunge

Hammock

Crescent Moon

Dog

Rounded Plank

Repeat Sequence 1 Other Side

Rolling Updog Vinyasa

Uttanasana

Roll up to Standing

Uddiyana Bandha Play

Heart to Hand Prana Play

Tadasana

YAM

Sequence 2

Sun to Lunge

Hammock

Horse with Twist and Dip

Squirt Pose

PPA

Warrior 2 Dance

Warrior 2

3 Legged Dog

Dog

Rolling UpDog Vinyasa

Uttanasnaa

Malasana

Mouse Pose

Malasana

Uttanasana

Roll up to Standing

Tadasana

HAM

Repeat Sequence 2 Other Side

(Move to Side Splits after Squirt, rest in Malasana then proceed)

Rolling Updog Vinyasa

Childs Pose

Peacock Prep and Play

Hip Sequence

Pigeon

Revolving Head to Knee

Lotus Prep to Half Lotus Foreword Fold

Repeat Hip Sequence Other Side

Yin Baddha Konasana

Bridge Pose x 2

Easy Spinal Twist

Savasana

Soft Vinaysa, Saturday, 9am

15 Peeps

Independence From What? Talk on Sutra 1.2 and Sutra 1.12.  Similar sequence as lately.  Opening the Hips and connecting the heart to the hands.  Peacock and Lotus Play.  

Opening

Sit

Foreword Fold

Side Bend

(Switch Legs and Repeat Other Side)

Transition All Fours

Easy Side Plank Both Sides

Childs Pose

Plank

Dog

Sequence 1

Dog to 

Abdominal Curling

Twisting Lunge

Hammock

Crescent Moon

Dog

Rounded Plank

Repeat Sequence 1

Rolling Updog Vinyasa

Uttanasna

Roll up to Standing

Uddiyana Bandha Play

Heart to Hand Prana Play

Tadasana

YAM

Sequence 2

Sun to Lunge

Hammock

Horse

Squirt

PP A

Warrior 2 Dance

Warrior 2

3 Legged Dog

Dog

Rolling Updog Vinyasa

Side Plank Both Sides

Rolling Updog Vinyasa

Uttanasana

Roll up to Standing

Tadasana

HAM

Repeat Sequence 2

(with Side Splits after Squirt and Squat)

Rolling Updog Vinyasa

Childs Pose

Peacock Play

Seated 1/2 Lotus Play

Supine Lotus Play

Bridge Pose

Bridge to Viparitta Karni

Casual Plow

Fish Variation

Easy Supine

Spinal Twisting

Knees to Chest

Savasana

Sweet Vinyasa 8:30am Wednesday

10 Peeps

Similar focus.  Hips for lotus prep.  Hands and Hearts for Arm Balancing.  Dharma Talk today was on the grace of forgiveness.  

We used a bolster at the end to help with Lotus.

Sitting

Fore ward Folding and Side Bending

Transition to All Fours

Easy Side Plank

Childs

Plank

Dog

Sequence 1

Twisting Lunge

Hammock

Crescent Moon

Dog

Repeat Sequence 1

Rolling Updog Vinyasa

Uttanasana

Roll up to Standing

Uddiyana Bandha Play

Heart to Hand Prana Extension

Tadasana

YAM

Sequence 2

Sun to Lunge

Hammock

Horse with Twist and Dip

Squirt Play

Prasarita Padottanasana A

Warrior 2 Dance

Warrior 2

3 Legged Dog

Dog

Rolling Updog Vinyasa

Uttanasana

Malasana

Mouse Pose

Malasana

Uttanasna

Roll up to Standing

Tadasana

HAM

Repeat Sequence 2 Other Side

Childs Pose

Peacock Play

Seated 1/2 Lotus Sequence 

(Same as the last couple of Days)

Supine Lotus Sequence

(Using a Bolster for Support Under Hips)

Bridge 

Viparitta Karni

Plow

Karna Pidasana

Roll out

Fish Variation

Easy Spinal Twist

Savasana

Sweet Vinyasa 8:30am Monday

12 Peeps

Similar to last week.  Opening Hips and Hand and Heart Connection for arm balancing and then some lotus play.  Country Style shoulder stand and plow to finish.  Dharma Talk on Sutra 1.2.  

Opening

Sukhasana or other Seat

Forward Fold and Side Bend

(Both Sides)

Transition to All Fours

Easy Side Plank

Childs

Plank

Dog

Sequence 1

Abdominal Curling to Lunge

Twisting Lunge

Hammock

Crescent Moon

Dog

Rounded Plank

Repeat Sequence 1 Other Side

Rolling Updog Vinaysa

Uttanasana

Roll up to Standing

Uddiyana Bandha Play

Heart to Hand Prana Extension

Tadasana

YAM

Sequence 2

Sun to Lunge

Hammock

Horse with Twist and Dip

Horse

Squirt Play

PP A

Warrior 2 Dance

Warrior 2

3 Legged Dog

Dog

Rolling Updog Vinyasa

Uttanasna

Malasana

Mouse Pose

Malasana

Uttanasana

Roll up to Standing

Tadasana

HAM

Repeat Sequence 2 Other Side

Rolling Updog Vinaysa

Sleepy One Legged Crow Play

Both Sides

(with Optional Vinyasas)

Childs Pose

Peacock/Mayurasana Play

Lotus Play

- Telephone Call

- Rock the Baby

- Sideways Extension

- 1/2 Lotus Forward Fold

Release and Repeat Other Side

Supine Lotus Play with Hips on a Bolster

Windshield Wiper

Bridge Pose

Bridge to Vipartta Karni

Casual Plow

Casual Karna Pindasana 

Fish Pose Variation

Spinal Twist

Savasana

Soft Vinyasa Saturday 9am

12 Peeps

WE played with a similar sequence that got introduced on Monday and Wednesday. Lots of Hip Opening in the Standing Sequence towards Sleepy One Legged Crow Pose to Peacock to Lotus Play. Countering with Bridge Pose. Dharma talk on yoga teachers teaching what we need to learn.

Sukhasana
Foreword Fold
Side Bend
(Switch Legs and Repeat)

Easy Plank
Childs Pose

Plank
Dog

Sequence 1
Abdominal Curling
Twisting Lunge
Hammock
Crescent Moon
Dog

Repeat Sequence 1 other Side

Rounded Plank
Dog

Rolling Updog Vinyasa

Uttanasana
Roll up to Standing

Uddiyana Bandha Play
Hand Heart Prana

Tadasana
Yam

Sequence 2
Sun to Lunge
Hammock
Horse with Twist and Dip
Squirt Pose
PP A
Warrior 2 Dance
Warrior 2
3 Legged Dog
Dog

Rolling Updog Vinyasa

Uttanasana
Malasana
Mouse Pose
Malasana
Uttanasana
Roll up to Standing

Tadasana
YAM

Repeat Sequence 2 Other Side

Rolling Updog Vinyasa

Sleepy One Legged Crow Play
Wrist Stretching
Peacock Play

Seated Lotus Play
- Telephone Call
- Rock the Baby
- Side Extension
- 1/2 Lotus Foreword Fold

(Repeat other Side)

Transition onto Backs
Supine Lotus Play (Schiffmann Style)

Bridge x 2
Easy Spinal Twist

Savasana

Sweet Vinyasa, Wenesday 8:30am

18 Peeps
2 Drop Ins

Similar theme and practice as Monday. Moving towards Sleepy One Legged Crow Pose, Peacock, and Lotus. Dharma Talk focused on Dug of Up. How do we start to tune to the thoughts we are broadcasting?

Opening
Sukhasana or other seat
Center
Foreword Fold
Side Bend
(Switch Legs and Repeat)

Transition onto All Fours
Easy Side Plank Both Sides
Wobbling Childs Pose

Plank
Dog

Sequence 1
Abdominal Curling
Twisting Lunge
Hammock
Crescent Moon
Dog

Repeat Sequence 1 Other Side

Plank
Locust
Rest
Rocket Cat
Plank
Dog

Uttanasna
Roll up to Standing

Uddiyana Bandha Nauli Play
Heart Hand Prana Play

Tadasana
YAM

Sequence 2
Sun to Lunge
Hammock
Horse with Twist and Dip
Squirt Play
Prasarita Padottanasana A
Warrior 2 Dance
Warrior 2
3 Legged Dog

Rounded Plank
Dog

Rolling Updog Vinyasa

Uttanasana
Malasana
Mouse Pose
Malasana
Roll up to Standing
Tadasana
YAM

Repeat Sequence 2 Other Side
(Moving towards Front Splits after Squirt and resting in squat before continuing to PPA)

Rolling Updog Vinaysa

Sleep/Lazy One Legged Crow Play Both Sides
(Optional Vinyasa in between)

Mayurasana (Peacock) Play

Seated Lotus Prep
- Telephone
- Rock the Baby
- Extended Leg
- Half Lotus Forward Fold
(Repeat Other Side)

Transition to Backs
Lotus Prep Play Supine to Supine Lotus
Both Sides
(I am creating the space to move towards lotus without being able to see where everyone else is. Lotus Competition can create mischief so we are playing on our own).

Bridge
Viparitta Karni
Casual Plow
Casual Karni Pidasana
Roll out to Fish Pose
Easy Spinal Twist

Savasana

Sweet Vinyasa, Monday 8:30

20 Peeps
5 Drop Ins

3 Mother Daughter Couples today. Light fun mood. Everyone seemed happy. Felt like the real first day of summer. Took advantage of it and we played a bit. Lazy One Legged Crow and Lotus. Dharma Talk on broadcasting our thoughts, using Dug from Pixar's animated Up as the example.

Opening
Sukhasana
Forward Fold and Side Bend

Transition to All Fours

Easy Side Plank both Sides
Childs Pose

Plank
Dog

Sequence 1
Abdominal Curls
Twisting Lunge
Hammock
Crescent Moon
Dog

Repeat Sequence 1 Other Side

Rounded Plank
Dog

Rolling Updog Vinyasa

Uttanasana
Roll up to Standing

Uddiyana Bandha Play (3 Rounds)
Heart Pounding
Heart Hand Prana Extension

Tadasana
YAM

Sequence 2
Sun to Lunge
Hammock
Horse with Twist and Dip
Squirt
Warrior 2 Dance
Lunge
3 Legged Dog
Dog

Rolling Updog Vinyasa
Uttanasna
Roll up to Standing

Tadasana
YAM

Repeat Sequence 2 Other Side

Lazy One Legged Crow Play

Seated Lotus Prep
- telephone call prep
- rock the baby
- side extension
- half lotus forward fold
(repeat other side)

Transition onto Back

Eye of the needle to Rocking Lotus Prep on the back
Both Sides

Bridge Pose
1 Legged Bridge Pose
Bridge Pose to Viparrita Karni
Casual Plow
Casual Knee to Ear Pose
Roll out

Fish Variation

Spinal Twist

Savasana

Soft Vinyasa Saturday 9am

14 Peeps
2 Drop Ins

I woke up with a start at 8:30am this morning. Exhausted from the Teacher Training, the start of my cycle and an emotional week, my internal clock did not wake me up. My pal Jackie picked me up at 8:40 and we headed to class. So, class was a continual surprise to me. At almost every moment I was not really sure where we were going. It turned out fine, but goodness.

Focus ended up being bakasana and then some lotus play. Dharma Talk on allowing the capacity to just sit there, accurate seeing, and yoga to ruin your life as you know it.

Opening
Sukhasana with Pelvis Awareness
Foreword Fold and Side Bend
(Both Sides)

Roll over onto All Fours
Easy Side Plank
Childs
Plank
Dog

Sequence 1
Abdominal Curling
Twisting Lunge
Hammock
Crescent Moon

Repeat Sequence 1 Other Side

Sphinx to Cobra Vinyasa
Rocket Cat
Plank
Dog

Uttanasnaa
Malasana
Uttanasana
Roll up to standing
Tadasana

OM
Sequence 2
Sun to Lunge
Hammock
Twisting Wide Leg Foreward Fold
Horse with Twisting
Squirt Pose
Warrior 2 Dance
Warrior 2
3 Legged Dog

Rounded Plank
Down Dog

Rolling Cobra Locust Vinyasa

Uttanasana
Malasana
Mouse Pose Play
Roll up to Standing
Tadasana

OM
Repeat Sequence 2 Other Side

Rolling Updog Vinyasa

Malasana
Bakasana Play

Transition to Happy Baby
Abdominal Hip Opening Sequence Supine

Transition to Sitting
Seated Hip Opening to 1/2 Lotus Sequence
(i thought maybe we would move to 8 Crooked Limb Pose)

Roll onto Backs
Play towards Lotus Supine

Bridge Pose x 2
Easy Spinal Twist

Savasana

Sit

Sweet Vinyasa Wednesday 8:30

20 Peeps

4 Drops Ins.
Similar theme as lately. Preparing to move to Visvamitrasana without going all the way there. We were more deliberate with the use of the bricks today. I think we will start to introduce some more supine opening. Talking point was on Avidya and it's four branches and humility of not knowing everything.

Sukhasana
Land
Lean In
Listen
Forward Fold
Side Bend
(Switch Legs and Repeat Other Side)

Transition All Fours

Easy Side Plank
Childs Pose
1/4 Dog
Rounded Back

Plank
Dog

Sphinx Vinaysa
Plank
Sphinx
Windshield Wiper
Rocket Cat
Plank
Dog

Twisting Hammock Sequence
Twisting Lunge
Twisting Hammock
Low Slinky Lunge
Dog

Shinx/Cobra Vinyasa
Plank
Sphinx
Cobra
Windshield Wiper
Rocket Cat
Plank
Dog

Repeat Twisting Hammock Sequence Other Side

Dog
Rounded Plank
Dog

Cobra Locust Vinyasa
Roll from Dog to Cobra
Land and Lift Legs to Locust
Rock to Cobra
(Schiffmann Style)
Windshield Wiper
Rocket Cat
Childs Pose

Plank
Dog

Uttanasana
Roll to Standing

Tadasana
Ujayyi Pranayama
OM

Sequence 1
Sun to Lunge
Blueprint Side Angle
Triangle
Side Triangle
Warrior 2 Dance (with Heal Lifting ala Doug Keller)
Deep Hip Lunge
3 Legged Dog

Rolling Cobra Locust Vinyasa

Repeat Sequence 1 Other Side

Rolling Updog Vinyasa

Uttanasnaa
Roll up to Standing

Tadasana
OM
Standing Sequence 2
Sun to Lunge
Blueprint Side Angle
Triangle
Side Triangle
Side Angle Pose with Leg Lift (played with suggesting Leg might extend straight into room)
Deep Hip Lunge
Pigeon
3 Legged Dog
Revolved Dog
Dog

Rolling Updog Vinaysa

Repeat Sequence 2 Other Side

Rolling Updog Vinyasa

Childs Pose
Vajrasana

Revolving Head to Knee Pose Both Side
Uppavishta Konasana
Baddha Konasana

Bridge with Blanket and Block
Viparitta Karni with Brick

Rest
(freeform)

Savasana

Sweet Vinyasa 8:30am Monday

17 Peeps

Class felt new today.  Brought some of the "male-like teaching" from Saturday, focused and direct towards Visvamitrasana without actually doing it,  but also held in a feminine way.  Dharma was still on the question of "How are You?"

Sit.

Sukhasana

Lean In

Forward Fold

Side Bend

(Switch Legs and Repeat Other Side)

Transition All Fours

Easy Side Plank Both Sides

Childs Pose

1/4 Dog

Rounded Back

Plank

Dog

Plank

Sphinx

Windshield Wiper

Rocket Cat

Plank

Side Plank Play

Locust Cobra Vinyasa

Sequence 1

Twisting Lunge

Hammock

Low Slung Lunge

3 Legged Dog

Dog

(Repeat Sequence 1 Other Side)

Cobra Locust Vinyasa

Dog

Rounded Plank

Roll to Cobra

Locust

Cobra

Windshield Wiper

Rocket Cat

Plank

Dog

Uttanasana

Roll up to Standing

Tadasana

Ujayyi Pranayama

OM

Standing Sequence 1

Sun to Lunge

Blueprint Side Angle

Side Triangle

Warrior 2 Dance

Warrior 2

Lunge

3 Legged Dog

Dog

Cobra Locust Vinyasa

Repeat Standing Sequence 1 Other Side

Rolling upDog Vinyasa

Uttanasana

Roll up to Standing

Tadasana

OM

demo of block use and leg lifting

Standing Sequence 2

Sun to Lunge

Blueprint Side Angle Pose

Triangle 

Side Triangle

Side Angle Pose with Leg Lifting

Deep Low Lunge

Pigeon

3 Legged Dog

Revolved Dog

Dog

Rolling Updog Vinyasa

Repeat Standing Sequence 2 Other Side

Rolling Updog Vinyasa

Childs Pose

Revolving Side Angle Pose 2x Both Sides

Uppavista Konasana or Baddha Konasana

Bridge Pose with Blanket and Bricks

Rest

Savasana

Soft Vinyasa Saturday 9am

12 Peeps

Thank goodness for the container of teaching. It allows such a witnessing. Today we played with connecting some of the elements of Visvamitrasana without moving all the way to the pose. Opening the side waist, balancing on one arm, sinking a little deeper in the hip. Really more of a workshop kind of a approach, but i had fun testing it out. The talk was on the question, "How are You?"

Sit for 10 minutes

Opening
Easy Sukhasana Forward Fold
Side bend
(Switch Legs and Repeat Other Side)

Hamstring Stretching at Wall with Strap
(Extended Hand to Big Toe Pose with Twist)

Transition All Four
Plank
Dog
Easy Side Plank One Side
Cat/Cow
Plank
Dog
Easy Side Plank the Other Side
Cat/Cow
Childs Pose
Plank
Dog

Sequence 1
Twisting Lunge
Hammock
Hip Opening, hands on inside of the foot Hinging
(play with lifting heal off the ground)

Transition to 3 Legged Dog

Sphinx Vinyasa

Repeat Sequence 1 Other Side

Sphinx to Cobra Vinyasa

Side Plank Play

Locust 3 Vinyasa

Uttanasana
Roll up to Standing

Tadasana
Ujayyi Pranayama

Standing Sequence 1
Sun to
Lunge
Blueprint Side angle
Tree
Side Tree
Side Angle Pose
Lunge
3 Legged Dog
Dog

Locust 3 Vinyasa

Repeat Standing Sequence 1
From Dog

Dhnaurasana Vinaysa
Childs Pose
Vajrasana Demo

Show use of Block and lifting up of front heal and leg in Side Angle Pose

Uttanasna
Roll up to Standing


Repeat Standing Sequence 1 Again
but with Block and more belly turning emphasis and play of front foot

Dhanurasana Vinaysa

Standing Sequence from Dog other Side

Dhanurasana Vinaysa
Childs

Transition to Sitting

Revolving Belly Pose Restrained Both Sides
Revolving Belly Pose Opening Both Sides

Show how all these parts work towards Visvamitrasana

Transition to Bridge with blanket and 2 blocks

Back Release

Savasana

Sweet Vinyasa 8:30am Wednesday

18 Peeps

1 new Drop in

Today was a tough class.  I never "got connected".  The sequence was still guided by intuition, but there was a fogginess and uncertainty.  Doubt.  This was cool to observe without letting it throw me.  Practice was towards moving from sirsasana 2 to bakasana.

Opening 

Sukhasana or Box

Land

Listen

Forward Fold

Side Bend

(Switch Legs and Repeat Other Side)

Cat/Cow

Childs

Alana Sideliner

Easy Side Plank Both Sides

Childs 

Plank

Dog

Sequence 1

Twisting Lunge

Hammock

Low Slinky Lunge

Hamstring Stretch

Lunge

Dog

Repeat Sequence 2 Other Side

Rounded Plank

Rounded Plank to Cobra

Locust Rock to Cobra

Rocket Cat

Childs Pose

Plank

Dog

Uttanasana

Roll up to Standing

Shoulder Rotation

Swamp Monster/Hallelujah

Tadasana

Ujayyi Breath

YAM

Standing Sequence 1

Sun to Swamp Warrior

Hallelujah Warrior

Lunge

3 Legged Dog

Dog

Updog Vinyasa

Repeat Standing Sequence 1 Other Side from Dog

Updog Vinyasa

Uttanasana

Malasana

Mouse Pose

Uttanasana

Roll up to Standing

Tadasana

HAM

Standing Sequence 2

Sun to Swamp Warrior

Hallelujah Warrior

Parsvottanasana

Warrior 3

Standing Splits

Lunge

3 Legged Dog

Revolved Dog

Dog

Updog Vinaysa

Repeat Standing Sequence 2 Other Side from Dog

Updog Vinaysa

Uttanasna

Malasana

Bakasana

Uttanasana

Roll up to Standing

Sirsasana 2 Standing 

Malasana

Roll onto Backs

Happy Baby

Supine Bakasana to Sirsasana 2 Play

Sirsasana 2 Play

Sirsasana to Bakasana Play

Childs Pose

Bridge Pose

Bridge on Brick Pose

Knees to Chest

Eye of Needle Variation

Eagle Spinal Twist

Savasana

SWG Sunday 10:00am

14 peeps

Almost all drop ins.

Again, the mind loves to play.  But the brilliance is seeing that all is being taken care of.  If the usual crowd had been there, there would have been no room for all the drop ins.  And if the usual group had been there, there would have been no opportunity for the spontaneous new direction.  Theme on making room for the tight spots, the ugly thoughts and ourselves.

We worked the feet like in Soft Vinyasa on Saturday.  Slow, groovy spacious.

Opening

Supine heart opener over bolster

Attention to rounding the corners of the breath

Supine hamstring play against the wall

Cat/Cow

Child's Pose

From all fours to Uttanasana

Roll up to standing

Connective Tissue of Bottom of the Foot Opening on Block

Opening of Top of Foot Against the Wall

Tadasana

Ujayyi Pranayama

Half Sun Salutes x 5

3 Rounds Lunge Salutes

Tadasana

Little Tree Both Sides

"Big" Tree Both Sides

Transition to Earth

Windshield Wiper

Bridge x 2

Bridge on Block

Abdominals

Easy Spinal Twist

Savasana

Sweet Vinyasa 8:30am Wednesday

19 Peeps

Sherry and Robert Sidoti showed up from Martha's Vineyard.

Miles chilled in the corner while they did yoga.

2 New Drop ins.

Lost one.  Sometime during the class she snuck out.  Didn't get to connect with her.  Always a bummer.  Always hard not to try to "figure out" what happened.  When it usually turns out to be something simple like, "I had to leave early" or "My contact lens was hurting," or something relatively benign.  We always tend to think the worst, "OMG she hated the class, she hated me."

Talk was on the awkwardness of self awareness.

Focus pulled from the latest stuff playing towards the variation of Side Plank in which we grab our big toe.

Opening

Sukhasana or Box

Sit

Listen

Forward Fold

Side Bend

(switch legs and repeat other side)

Transition All Fours

Cat/Cow

Barrel Rolls

Childs Pose

Alana Sideliner

1/2 Dog

Rounded Back

Easy Side Plank Sequence

Childs Pose

Plank

Dog

Sequence 1

Lunge

Twisting Lunge

Hammock

Lunge

Dog

Repeat Sequence 1 Other Side

Locust 2 Vinyasa

Side Plank Sequence

Locust 3 Vinyasa

Uttanasnaa

Roll up to Standing

Tadasana

Ujayii Pranayama

heart Hand Prana Connection

Standing Sequence

Sun to Lunge

Blue Print Side Angle

Triangle

Side Triangle

Warrior 2 Dance

Lunge

3 Legged Dog

Revolved Dog

Dog

Updog Vinyasa

Uttanasna

Roll to up to Standing

Repeat Standing Sequence 1

Repeat Updog Vinyasa

Uttanasna

Roll up to Standing

Wall Work

Extended Hand to Big Toe Pose with Foot Against Wall

Facing Forward Both Sides

(Standing forward fold in between sides)

Sideways Both Sides

Extended Hand to Big Toe Pose with Opposite Hand on Wall, extending Foot into Center of Room

(Ste up for Vashistasana with Leg Extension)

Tadasana

Sun to Dog

Up dog Vinyasa

Plank

Side Plank Pose with Toe Grab Play Both Sides

Updog Vinyasa

Childs Pose

Revolving Head to Knee Pose

Forward fold (bk or uk)

Sit

Savasana

Sweet Vinyasa 8:30am Monday

12 Peeps

One New Drop In

Blanket Folding Lesson.

Hamstring Work (utthita hasta padangusthasana) @ Wall With Strap.

Cat/Cow

Childs Pose

Alana Sideliner

Easy Side Plank Sequence

Childs Pose

Plank

Dog

Sequence 1

Lunge

Twisting Lunge

Hammock

Lunge

Dog

Repeat Sequence 1 Other Side

Locust 3 Vinyasa

Uttanasana

Roll up to Standing

Tadasana

Ujayyi Pranayama

Heart Hand Prana Connection

OM

Standing Sequence 1

Sun to Lunge

Side Angle Blueprint

Triangle

Side Triangle

Open Triangle

Half Moon Pose

Uttanasana

Roll up to Standing

Repeat Standing Sequence 1

(offer a squat after uttanasana)

Standing Sequence 2

Sun to Lunge
Side Angle Blueprint
Triangle
Side Triangle
Open Triangle
Half Moon Pose

Standing Splits

Pigeon

Revolved Dog

Locust Vinaysa 3

Rocket Cat 

Childs Pose

Side Plank Pose Play

Locust Vinyasa 3

Uttanasana

Roll up to Standing

Repeat Standing Sequence 2 Other Side

Bow Pose Vinaysa

Childs Pose

Roll through Squat to Uttanasana

Roll up to Standing

Utthita Hasta Padangushtana B two ways at Wall in prep for Side Plank Pose with Big Toe Held.

(Foot extending towards wall and foot extending away from wall)

Tadasana

Sun to Dog

Play with Last Side Plank Pose on Both Sides

(almost everyone had dropped out by here...)

Compassion of Christ Shoulder Stretch

Childs Pose

Vajrasana 

Revolving Head to Knee Pose

Baddha Konasana

Transition to Earth

Savasana

Soft Vinyasa Saturday 9am

15 Peeps
1 Drop in from Houston.
Sweetest gal, Susan. She had watched some of the YouTube videos and wanted to know how to move from Sirsasana 2 to Bakasana. SO that is what we did. Talk was loose points from the weeks play.

Sit Sukhasana
Listen
Forward Fold
Side Bend
(Switch Legs and Repeat)

Transition to All Fours
Barrel Rolls
Childs Pose
Alana Sideliner
1/2 Dog
Rounded Back

Easy Side Plank Sequence
Childs

Plank
Dog

Sequence 1 from Dog
Lunge
Twisting Lunge
Hammock
Low Slung Lunge
Dog

Repeat Sequence 1 Other Side

Rolling Updog Vinyasa
Dog
Roll into UpDog
Roll back Down Dog

Uttanasana
Roll up to Standing

Shoulder Awareness
Swamp Monster and Hallelujah Arms
Interlaced Finger Shoulder Stretch

Tadasana
Ujayyi Pranyama
YAM

Standing Sequence
Sun to Lunge
Swamp Warrior
Hallelujah Warrior
Parsvottanasana
Warrior 3 Play
Standing Splits
Lunge
3 Legged Dog
Dog

Rolling Updog Vinyasa

Uttanasana
Malasana
Mouse Pose
Uttanasana
Roll up to Standing

Tadasana
HAM

Repeat Standing Sequence
Repeat Updog Vinyasa

Uttanasna
Malasana
Bakasana
Uttanasna

Roll up to Standing

Tadasana
Standing Sirasana 2 to Utthita Tadasana
Interlaced Finger Shoulder Stretch
Malasana

Transition Happy Baby
Play with Supine Bakasana to Sirsasana 2

Sirsasana 2 Tripod to Bakasana Play
Sirsasana to Bakasana Play
Rest Childs Pose

Vajrasana Meditation
OM x 2

(I was really not sure where to go from here. Felt like a spinal twist or revolving head to knee would feel good, but also bridge pose always feels good after lots of rounding...but then I looked at the clock and the direction was determined)

Transition onto Backs

Supine Spinal Twist

Savasana