Yoga Basics, Monday @ 5:15

Alana is back East. Luna was sick. I taught class.

3 Peeps.

Opening
Supine over bolster.
Attention to breath at Heart Center.

Transition to Sitting.
Easy Casual Side Bending
Side bending "for real"

Transition to Standing
Uttanasana
Roll up to Tadasana

Lebowski Arm Circles
Schiffmann Hokey Pokey
Ecstatic Shaking

Heart Prana Pounding
Heart Hand Extension

Tadasana
Ujayyi Pranayama

Wall Work
Shoulder Opening
Splat
Right Angle
Uttanasana
Roll up to Standing
Tadasana

Repeat Wall Work with Leg Lift

Warrior 3 Play
Set 1
Extended Pyramid Both Sides
Uttanasana
Malasana
Uttanasana
Roll up to Standing

Set 2
Extended Pyramid to "Baby Lift Off" Both Sides
Uttanasana
Malasana
Uttanasana
Roll up to Standing

Set 3
Extended Pyramid
to Parsvottansana
to baby Lift Off to
Warrior 3
Tadasana

Repeat Last Round Other Side

Uttanasana
Malasana
Uttanasana
Roll up to Standing
Tadasana

Vajrasana on 2 bricks

A-U-M Chanting

Transition to Backs
Bridge Pose x 3 with Abdominals

Restorative Spinal Twist with Bolster Under Hips
Waterfall Pose

Sit

Stiff White Guy Yoga, Saturday 10:45am

19 Peeps or so

Felt like herding cats as people kept arriving late.

Opening
Supine Hamstring Stretch at Wall
Supta Uthitta Tadasana

Transition up to Sitting
Easy Relaxed Side bending
Side bending "for real"

Transition to Standing
Easy Uttanasana

Lebowski Shoulder Circles
Hokey Pokey Schiffmann Style Shaking
Full Body Shaking
Heart Prana Pounding
Heart to Hand Prana Extension

Tadasana
Ujayyi Pranayama

Wall Sequence
Shoulder Opening @ Wall
Splat
Right Angle
Uttanasana
Roll up to Standing

Repeat Wall Sequence with Leg Lift in Right Angle

Towards Warrior 3 Sequence 1
Pyramid Stance with Arms Extending
Tadasana
Pyramid Stance with Arms Extending other side
Uttanasana
Roll up to Standing

Towards Warrior 3 Sequence 2
Pyramid Stance with Arms Extending
Baby Warrior 3
Tadasana
Pyramid Stance with Arms Extending other side
Baby Warrior 3
Uttanasana
Roll up to Standing


Towards Warrior 3 Sequence 3
Pyramid Stance with Arms Extending
Baby Warrior 3
Warrior 3
Tadasana
Pyramid Stance with Arms Extending other side
Baby Warrior 3
Warrior 3
Uttanasana
Roll up to Standing

Transition to Vajrasana on 2 blocks

A-U-M Chanting
AUM x 3

Sit

Transition onto Backs
Knees to Chest
Easy Spinal Twist Both Sides

Savasana

Sweet Vinyasa Yoga, Wednesday @ 8:30am

14 Peeps?
Something like that.

Emphasized lengthening the exhale by chanting Bija Mantras of the Chakras and the breakdown of OM. Sutra 1.34.

Opening
Impressing the Heart

Sukhasana
Easy Side Bending
Side Bending for Real

Forward Fold
Chest Press Opener
(Switching Legs and Repeating)

Malasana
Uttanasana
Roll up to Standing

Tadasana
Ujayyi Pranayama

LAM
Sequence 1
Sun to Lunge
Dog
Lunge other Side
Uttanasana
Complete sun to Standing

Tadasana

VAM
Sequence 2
Sun to Twisting Lunge
Dog
Twisting Lunge other Side
Uttanasana
Complete Sun to Standing

Tadasana
Utthita Tadasana
RAM
Sequence 3
Sun to Crescent Moon
Dog
Crescent Moon other Side
Dog
Plank

Dipping Vinaysa 1
5 Rounds Dips
Baby Cobra to Locust to Cobra
Windshield Wiper
Rocket Cat
Childs Pose


All Fours
Easy Side Plank Both Sides
Childs Pose
Plank
Dog

Step Forward Uttanasana
Roll up to Standing

Tadasana
Palm Prana Play with Slinky Method
Tadasana
YAM
Sequence 4
Sun to Lunge
Side Angle Blue Print
Triangle
Side Triangle
Side Anlge Pose
Low Deep Hip Stretch
3 Legged Dog
Dog

Dipping Vinyasa 1

Repeat Sequence 4 Other Side from Dog

Side Plank Both Sides

Dipping Vinyasa 1 (with Chatarunga Option)
(Held Locust and interlaced fingers instead of Cobra to give arms a break)

Rest
Compassion of Christ Shoulder Stretch
Locust
Childs Pose

Vajrasana on 2 Blocks
AUM chanting breaking down into A-U-M
and then 3 rounds of OM

Transition to Earth
Easy Spinal Twist (attention to Ajna, and sound of OM)

Savasana (attention to crown chakra and sound of OM)

Stiff White Guys Yoga, Sunday 10am

12 Peeps

Lots of wrist issues and one woman arrived with glass in her hand that she could not get out, so down dog and such felt like a bad idea. So we emphasized the breath and i talked a lot about how yoga techniques work. I totally enjoyed this class. There was a lot of space and emphasis on staying present in the pause. Talked about becoming our own drugstore, or learning how to "take a hit" off ourselves.

Opening
Impressing the Heart
Windshield Wiper
Hamstring Stretch at Wall with Strap
Extended Supine Tadasana

Transition to sitting
Sukhasana with Side Bending

Transition to Standing Forward Fold
Roll up to Standing

Tadasana
Ujayyi Pranayama
5 Rounds of 1/2 Sun Salutations
3 Rounds Lunge Salutes

Little Tree
Uttanasana
Tree Pose
Uttanasana

Sit Vajrasana on 2 Bricks
Breakdown of A-U-M
Chanting A, then U, then M
Then 3 Rounds of OM

Led to discussion of Sutra 1.34 and the physiology of the breath and the mind.

Bridge Pose with 2 Bricks to Country Shoulder Stand (Viparitta Karani)

Supine Supported Baddha Konasana

Savasana

Sit

1:1 Monday

We just went with L said at each moment.

So as we started to twist she remarked on her mid back twinging, so we did sacrum and belly work to establish the roots.  As we were forward folding she remarked that she was confused by her shoulders so we came to standing to work that...etc...  This allowed the session to be really interactive and fun.

Heart Opener with Bricks

Created the impression of the back of the heart with block heart opener.

Used that in sitting sequence to get the sense of lifting up and out.

Sukhasana Side Bending and Spinal Twisting

Sacrum Work to understand twisting from the Root

Janu Sirsasana with Heart Lift Both Sides

Janu Sirsasana Twisting from Sacrum Both Sides and Both Directions

Baddha Konasana

Box Pose with Lifting  Both Sides

Transition to Standing

Foot Opening on Wooden Block

The Lebowski

Shoulder Rotation Work

Tadasana

Ujayyi Pranayama

Chanting A - U - M to lengthen the breath

Chanting AUM

This turned out to be exhausting for her and we sat back down.

I was really encouraged by the effect of this.

Seemed cool that it would be too much.

I think it was the conscious exploration and use of the small postural muscles along the spine.

She remarked on feeling the "V" of the breath but that she was cooked.

We lay back down and rested.

Bridge Pose x 2

Lying Down Hand to Big Toe Sequence with Twist

Pranayama with emphasis on moment at the end of the exhale

Savasana

Soft Vinyasa, Saturday 9am

16 peeps

Lots of attention to attention to the Shoulders.  Talk on the 10,000 hours of practice.  

Yin Baddha Konasana

Chest Press Dandasana

Transition All Fours

Cat/Cow Barrel Rolls

Childs Pose

1/2 Dog

Rounded Back

Neutral

Easy Side Plank Both Sides

Childs

1/2 Dog

Rounded Back

Plank

Dog

Lunge Sequence

Lifted Leg in Dog

Lunge

Hammock

Twisting Lunge

Dog

Repeat Lunge Sequence Other Side

Vinyasa 1

Dog

Plank

Locust 1

Rocket Cat

Childs

Plank

Dog

Step Forward Uttanasana

Roll up to Standing

Shoulder Rotation Awareness

Swamp Monster

Cactus/Hellejuiah

Interlaced Finger Shoulder Stretch with Forward Fold

Roll up to Standing

Wise Guy Sequence for Neck

Tadasana

Ujayyi Pranayama

Chanting "A" (of AUM)

Standing Sequence

Sun to Lunge

Swamp Warrior to Cactus Warrior

Parsvottanasana

Warrior 3 Variation

Standing Splits

Pigeon

3 Legged Dog

Dog

Vinyasa 2

Dog

Plank

Locust 2

Rocket Cat

Childs Pose

Plank

Dog

Step Forward Uttanasana

Malasana

Bakasana

Malasana

Uttanasana

Roll up to Standing

Chant "U" (of AUM)

Repeat Standing Sequence Other Side

Vinyasa 3

Dog

Plank

Locust 3

Compassion of Christ Shoulder Stretch

Locust 3

Rocket Cat 

Childs Pose

All Fours

Plank

Dog

Side Plank Both Sides

Vinaysa 3

Reclining Buddha into 1/2 Prayer Shoulder Opener

Repeat Other Side

Childs Pose

Vajrasana

"M"

3 Rounds of AUM

Sit

Transition onto Backs

Spinal Twist

Savasana

SWG Sunday 10:00am

19 Peeps

I was 2 minutes late.  Last night I woke up around 5am and wrote out my dreams then went back to sleep till 9!  Whoops.

Similar theme as yesterday.  Focus on breathe.  Using awareness to direct breath into different areas and  and lengthening through sound.  Heart Opening, Side waist opening, low back work and hips.

Opening

Supine over a bolster with attention to breathe.

Transition to a Seat.

Cross Legged Forward Fold

Side Bend

(Switch Legs and Repeat)

Transition to All Fours

Plank

Dog

Easy Side Plank Sequence

Dog

Uttanasana

Roll up to Standing

Shoulder Rotation Play

Swamp Monster/Cactus

Wise Guy Sequence

Tadasana

Ujayyi Breathing

1/4 Salutes

A-U-M Breakdown and Chanting

1/4 Salutes with AUM

2 Rounds of Easy Lunge Salutes with Hamstring Play

Tadasana

Sun to 

Dog

Plank

Transition to Belly

2 Rounds Sphinx with Emphasis on Breathing into different parts of Spine.

Rocket Cat and Childs Pose

2 Rounds Locust

Childs Pose

Transition onto Backs

Knees to Chest

Eye of the Needle Both Sides

Easy Spinal Twist

Knees to Chest

Savasana

SWG Saturday 10:45am

11 Peeps

Focus: Opening the breath.  With Stretching, Awareness, and Mantra we focus on lengthening and using the breath to create space.  

Opening

Supine on a Bolster with Breath Awareness at Heart Center, Mid Torso and Lower Belly.

Transition to a Seat.

Sacrum Play

Forward Fold

Chest Press

(Switch Legs and Repeat Other Side)

Transition to a Standing Forward Fold

Roll up to Standing

Shoulder Awareness

Shoulder Openers with Strap

Ujayyi Pranayama 

1/4 Salutes

A-U-M Play with the Sun Salutes

(to help breathe lengthen)

Transition to Wall

Splat

Right Angle

Uttanasana

Roll up to Tadasana

Wall Lunge 

Right Angle

Warrior 3 at Wall

Uttanasnaa

Roll up to Tadasana

(repeat Other Side)

Transition back to Front of the Mat

Tadasana

Sun to Downward Facing Dog

Plank

Lower to Earth

Windshield Wiper

Sphinx Play x 2

Rocket Cat

Plank

Dog

Plank

Lower to Earth

Locust with Arms Along Sides 2x

Childs Pose

Transition onto Backs

Eye of the Needle to Hamstring Stretch

(Both Side)

Easy Spinal Twist

Knees to Chest

Savasana with Bolster under Thighs