Sunday Tuning Workshop in SLO

17 or so Peeps
Half and Half repeats from Saturday and new peeps

Sunday's workshop was way more hilariously fun than Saturday. It always depends on who shows up, including myself and the second day felt much easier, more interactive. I am so grateful to Lisa for engaging during the workshop. My connection with her made it easy.

I came more prepared the second day. I thought we might get towards raja kapotanasana or drop overs from headstand, but the time FLEW by. There was a request to geek out more on the rolling into cobra transition and addressing the mid back, so those requests fit into the plan.



Opening
Calf Torture Thumbing
Arch Torture
Toe Torture

Cat/Cow
Childs
1/2 Dog
Plank
Dog

Passive Lunge with Deliberate Stretch on Both Sides
Uttanasana
Roll up to Standing

Uddiyana Bandha Play
(Pat says that he finds UB more effective with Dog Tilt than Cat Tuck. )

Swamp Monster/Cactus

Wise Guy Neck Work

Heart and Chest Pounding
Arm Extension Exercise

Ujayyi Breathing Geek Out

1/2 Suns
Sequence 1
Sun to
Twisting Lunge
Warrior 1 Swamp Monster Style

Vinaysa 1
Dog
Plank
Sphinx with Wise Guy
Rocket Cat
Plank
Dog

Transition 1
Lunge
Standing Splits
Uttanasana
Utkatasana
Tadasana

Repeat Sequence 1

Vinaysa 2
Dog
Rounded Plank
Dog
Rounded Plank
Cobra
Rocket Cat
Plank
Dog

Repeat Transition 1

Tadasana
(in tadasana, we spent time sensing the subtle energies more)

Sequence 2
Sun to Warrior 1
Parsvottanasna
Warrior 3
Standing Splits
Pigeon
(i meant to do a revolving head to knee here, but forgot)
Revolved Dog Drop Over (this was in prep for head stand drop overs)
Dog

Vinaysa 3
Dog
Rounded Plank
UpDog
Down Dog

Rest Childs
Demo, discussion
(Pat pointed out that in rolling over the toes is not for everyone and demoed the foot switch technique)

Transition 2
from Dog, float to hands
Roll up to Standing

Check in Cactus to Sirsasana 1 standing

Repeat Sequence 2
Repeat Vinaysa 3

Rest Childs

Sirsasana Play
I shared the 3 block technique which worked really well for a lot of people.
We gave this about 10 to 15 minutes.
One woman noticed that UB in Sirsasna caused pain in her belly. I used to have this too. Possibly it is not for everyone, but my sense was that the initial strain gave way to movement in me.

At this point, there was only 20 minutes left.
The more sophisticated decision would have been to start to wind down the practice.
My head was buzzing a little, and i was guided to move towards a brain cooling restorative...

But I chose to get camel in there.
We played with 1/2 camel with neck work to full camel on each side.

Childs Pose
Slumpy Swami 1 and Cross Legged Forward Fold

Savasana

I ran 10 minutes over to make sure Savasana was long enough.

Saturday Tuning Workshop at SLO

about 20 peeps
in addition to Lisa and Pat, 3 or 4 others who I know from the Crib

I arrived not knowing exactly what we were going to do.
I knew how we were going to start and kind of how we were going to end, but left the middle open.

Opening
Sen Channel Opening
Feet
Outside Lines
(I forgot the inside lines)

Yin Baddha Konasana
(this is such a great way to start cuz you get to see the bodies you are working with)
Chest Press Butterfly
Slumpy Dandasana
Chest Press Dandasana

Easy Cross Legged Side Stretch
Cat/Cow
Childs
1/2 dog
Plank
Dog

Passive Lunge to Deliberate Stretch Both Sides

Uttanasana
Roll up to Standing

Uddiyana Bandha Play
Heart Pounding, Arm Prana Exercise

Ujayyi Breathing Geek Out

The opening took an hour.

1/2 Suns

Pattern 1
Twisting Lunge
Hammock Pose
Horse with Eagle Arms both sides
PP C
Warrior 2

Vinyasa 1
Dog
Plank
Locust
Rocket Cat
Plank
Dog

Transition 1
Lunge
Standing Splits
Malasana
Uttanasana
Utkatasana

Tadasana

Cactus to Sirsasana 2 Set Up Play

Repeat Seqeunce 1
Horse with Cow Face Arms
play with moving towards Sirsasana 2 from PPA in between Horse and Warrrior 2
(this was mildly successful. i was not really planning on doing it, but instead used it as a gage for whether or not we should play with sirsasana 2 and bakasana)

Vinaysa 2
Dog
Rounded Plank (to set up shoulders for bakasana)
Dog
Rounded Plank to Cobra Play
2 x with demo
Rocket Cat
Plank
Dog

Transition 2
Lunge
Standing Splits
Malasana
Baksana
Roll onto Backs
Happy Baby
Bakasana Supine
Supine Bakasana Sirsasana 2 Transition
Roll back up

Tripod Headstand Prep
Tipping from Tripod to Bakasana
Sirsasana 2 to Bakasana Play

Childs Pose

Mayurasana Play
Peacock Pose

Dhanurasana 2x
Rocket Cat
Childs Pose

Vajrasana
Concession Girl Arms

Bridge Pose x 2
Viparitta Karni
Country Plow

Sleeps with the Fishes

Slumpy Swami Sequence
Revolved Head to Knee Pose
Upavishta Konasana

Ajna Chakra Meditation

Savasana