Sweet Vinyasa Yoga, Wednesday 8:30am

23 Peeps

4 or 5 Drop Ins.

Martha Ringer came to class with a flyer for a book signing for her book, "Complete, Done, Finished."  Martha is my coach for staying in the flow of things and maintaining a system of organizational management.  I love and need her.  And her being in class inspired some of the themes.  Practice relaxing.   In the project of following one's heart, what are the items on the "To do" list?  Similar sequence as Monday as we moved towards Upward Facing Wheel Pose but today solo instead of with partners.

Opening
Sukhasana with Foreward Fold and Side Bending

Transition onto All Fours
Easy Side Plank Both Sides
Childs Pose

Plank
Dog

Simple Lunge Each Side
Dog


Vinyasa 1
Plank
Sphinx
Windshield Wiper
Rocket Cat
Plank
Dog

Uttanasana
Malasana with Mouse Pose Prepping

Uttanasana
Roll up to Standing

Arm Prana Slapping
Heart Prana Pounding
Heart Hand Prana Extension Play

Tadasana
LAM
Sun to
Sequence 1
Lunge
Hammock
Lunge
Dog

Repeat Sequence 1

Vinyasa 2
Plank
Baby Cobra to Locust to Cobra
Windshield Wiper
Rocket Cat
Plank
Dog

Uttanasana
Malasana with more Mouse Pose Prep
Uttanasana
Complete Sun to Standing

Tadasana
VAM
Sun to
Sequence 2
Lunge
Twisting Lunge
Hammock
Lunge
Dog

Repeat Sequence 2 Other Side

Vinyasa 2

Uttanasana
Mouse Pose
Uttanasana
Roll up to Standing

Swamp Monster and Hallelujah Arms
Hallelujah Arms to UD Arms
Interlaced Finger Shoulder Stretch

Hallelujah Arms to UD Arms
RAM
Sun to
Sequence 3
Lunge
Crescent Moon with UD Arms
Hamstring Stretch
3 Legged Dog with Hamstring Stretch
Dog

Rounded Plank
Dog

Repeat Sequence 3

Vinyasa 3
Rinded Plank to Cobra
Rocket Cat
Childs

(Vajrasana to Watch)

DEMO

Repeat Vinyasa 3

Uttanasana
Roll up to Standing

Tadasana
YAM
Sun to
Sequence 4
Lunge
Swamp Warrior to Hallelujah Warrior
3 Legged Dog
Revolved Dog
Dog

Vinyasa 4
Rounded Plank to Up Dog
Down Dog

Repeat Sequence 4 Other Side

Vinyasa 4

Childs Pose
Vajrasana

Transition to Backs

Bridge Pose
Rest
UD, Stage 2
Rest
Urdhva Dhanurasana

Knees to Chest

Eye of the Needle to Eagle Twist
Repeat Other Side

Knees to Chest

Savasana

Sweet Vinyasa Yoga, Monday @ 8:30am

22 Peeps
4 Drop Ins

First Class back.  Got in around 7pm last night from Kirpalu.  Super excited to wake up in So Cal.  Talk was about some of my learning this weekend.  The question of, "What do you teach," the inquiry of "Who am I" and the "nama, rupa, asti, bhati, priya".  Emphasis on GROUNDING, play with the chakra elements and we moved towards Partner wheel drop backs. 

Opening
Sukhasana Foreward Fold and Side Bend
Both Sides

Transition onto All Fours

Easy Side Plank on Both Sides
Childs Pose

Plank
Dog

Easy Lunge Both Sides

Vinyasa1
Plank
Sphinx
Windshield Wiper
Rocket Cat
Childs Pose

Plank
Dog

Uttanasana
Malasana
Uttanasana

Roll up to Standing

Tadasana
LAM

Sun to
Sequence 1
Lunge
Dog
Lunge
Dog


Vinyasa 2
Plank
Low Cobra
Locust
Cobra
Windshield Wiper
Rocket Cat
Plank
Dog

Step Forward Uttanasana
Malasana
Mouse Prep
Uttanasana
Complete Sun to Standing


Tadasana
VAM
Sun to
Sequence 2
Lunge
Twisting Lunge
Hammock
Lunge
Dog


Repeat Sequence 2 Other Side



Repeat Vinyasa 2

Step Forward Uttanasana
Malasana
Mouse Pose
Malasana
Uttanasana
Complete Sun to Standing

Check in Swamp Monster and Hallelujah Arms

Check in Standing UD Arms
Interlaced Finger Shoulder Stretch
 Roll up to standing

Check in Standing to UD ARms
RAM
Sun to
Sequence 3
Lunge
Crescent Moon
Hamstring Stretch
3 Legged Dog with Hamstring Stretch
Dog

Repeat Sequence 3 Other Side

Rounded Plank
Dog

Vinyasa 3
Rounded Plank
Cobra
Rocket Cat
Childs
Vajrasana


Watch Demo

Repeat Vinyasa 3

Step Forward to Uttanasana
Roll up to Standing

Tadasana
YAM
Sun to
Sequence 4
Lunge
Swamp Warrior
Hallelujah Warrior
Lunge
3 Legged Dog
Dog



Vinyasa 4
Rounded Plank to Updog
Down Dog

Repeat Sequence 4

Repeat Vinyasa 4

Step Forward Uttanasana
Roll up to Standing

Partner Heart Opening at Wall

3 Partner Drop Backs


Squat Stretching
Happy Baby
Easy spinal Twisting

Savasana

Sweet Vinyasa Yoga, Monday 8:30

The Jam Session this weekend was from another planet.   When I got to the studio this morning, it felt a zillion miles away.  There was no way to tap into it, but maybe I was just tired. As I recreate this sequence from memory tonight I am not sure that I have it totally correct.  Feel like I am missing a Section...

18 Peeps
4 Drop Ins


Opening
Yin Butterfly
Revolving Head to Knee Pose


Malasana
Uttanasana
Roll up to Standing


Shoulder Rotation to
Swamp Monster and Hallelujah
Discussion about the breath and alignment


Neck Opening with Wise Guy and Shoulder Opening


Tadasana
YAM
Sun to
Sequence 1
Lunge
Hammock
Lunge


Dog


Lunge
Hammock
Lunge


Dog

Step Forward to Uttanasana
Malasana
Mouse Pose Prep
Uttanasana
Complete Sun to Standing


Tadasana
YAM
Sun to

Sequence 2
Lunge
Crescent Moon with Hammock
Hamstring Stretch with Back and Tailbone Awareness
3 Legged Dog

Dog
Rounded Plank
Dog


Repeat Sequence 2

Vinyasa 1
Rounded Plank to Cobra
Windshield Wiper
Rocket Cat
Childs

Watch Demo

and Repeat Vinyasa 1 From Dog

Plank
Dog


Step Forward Uttanasana
Malasana
Mouse Pose
Uttanasana




1/2 Chair
Utkatasana

Tadasana


HAM
Sun to

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

Vinyasa 2
Rounded Plank to Updog
Down Dog

Repeat Sequence 3 Other Side

Vinyasa 2

Uttanasana
Malasana
Mouse Pose
Malasana

Roll onto Backs for Happy baby

Bridge Pose
Wheel x 2

Hamstring Abdominals

Easy Spinal Twist
Savasana
Sit

Sweet Vinyasa Yoga, Wednesday @ 8:30am

20 peeps

After Monday, doing the UD on the chairs, V mentioned that she felt ungrounded, so tried to address that today.  We are working and playing with UD the last couple of classes.  Breaking it down, approaching it different ways, and  trying to understand it.  I am having fun with this.


Opening
Feet @ Wall
Dandasana


Revolving Head to Knee Pose with extended Leg @ the Wall
Both Sides
Paschimottanasana with Feet @ Wall


Malasana
Uttanasana with back of heart @ Wall
Roll up to Standing


Tadasana
Shoulder Stretch @ Wall
Splat @ Wall
Uttanasana @ Wall


Transition to Front of Mat


Tadasana


Sequence 1
LAM
Sun to Lunge
Dog
Lunge
Uttanasana
Complete Sun to Standing


Tadasana


Sequence 2
VAM
Sun to Lunge
Twisting Lunge
Dog
Lunge Other Side

Twisting Lunge
Uttanasana
Complete Sun to Standing


Tadasana
Swamp Monster and Hallelujah Arms

Standing Urdhva Dhanurasana Play
Interlaced Finger Shoulder Stretch with Foreword Fold
Roll up to Standing


Repeat Standing UD and Shoulder Stretch
From Forward Fold
(this decision did not allow for the RAM chant...)

Sequence 3
Lunge
Crescent Moon with UD Arms
3 Legged Dog with Hammie Stretch
Lunge Other Side

Crescent Moon with UD Arms
(forgot to instruct the 3 legged dog release)


Vinaysa 1
Plank
Sphinx
Rest with Windshield Wiper
Rocket Cat
Plank
Dog


Uttanasana
Roll up to Standing


Tadasana

RAM (decided to chant it here)

YAM
Sun to
Sequence 4
Lunge
Hammock Pose
Warrior 2 Dance
Warrior 2
3 Legged Dog
Dog


Vinaysa 2
Plank
Baby Cobra to Locust to Cobra
Rest
Rocket Cat

Plank
Dog


Repeat Sequence 4 Other Side


Repeat Vinyasa 2
Childs Pose


Uttanasana
Roll up to Standing


Hallelujah Arms @ Wall to establish the lift x 2
with Uttanasana in between and After


Thigh Torture @ Wall with Hallelujah Arms


UD with Partners, using ankles
2 x each and 1 more solo if still juice


Legs up the Wall
Eye of the Needle up the Wall


Choice of Keeping Legs up Wall

or 4 minutes of freeform unwinding

Savasana

Sweet Vinyasa Yoga, Monday @ 8:30am

20 peeps
3 Drop ins

Moved towards Urdhva Dhanurasana on Chairs.  We have never done this in class and I did not know we were gonna do that until we did.  Talking points on learning the skills required to follow your heart.  One of them is the willingness to try new things.

Opening
Sukhasana with Forward Fold and Side Bends

Transition onto All Fours
Easy Side Plank Both Sides
Childs Pose

Plank
Dog

Easy Lunge on Each Side

Vinyasa 1
Plank
Sphinx
Rest
Rocket Cat
Plank
Dog

Uttanasana
Roll up to Standing

Swamp Monster and Hallelujah Arm Action
Interlaced Finger Shoulder Stretch Over Head

Checking in the shoulder action of pressing up into Urdhva Dhanurasana from Standing
Interlaced Finger Shoulder Stretch Over Head

from forward fold, step back into:

Sequence 1
Lunge
Crescent Moon with UD Arms
3 Legged Dog with Hammie Stretch
Dog

Repeat Sequence 1 Other Side

Vinyasa 1
Plank
Baby Cobra to Locust to Cobra
Windshield Wiper
Rocket Cat
Plank
Dog

Uttanasana
Complete Sun to Standing

Tadasana

YAM
Sun to
Sequence 2
Lunge
Swamp Warrior
Hallelujah Warrior
Parsvottanasana
Warrior 3
Standing Splits
Lunge
3 Legged Dog

Vinyasa 3
Rounded Plank
Dog
Rounded Plank to Upward Facing Dog
Roll Back Down Dog

Repeat Sequence 2 Other Side

Repeat Vinyasa 3

Uttanasana
Malasana
Uttanasana
Roll up to Standing

Partner Work @ Wall to practice heart lift

Thigh Torture @ Wall

Partial Ustrasana @ Wall to practice heart lift

Bridge and UD on chairs with partners

Partner Assisted Malasana

Favorite Forward Fold

Transition onto backs

Eye of the needle to Eagle Spinal Twist
Both Sides

Happy baby

Savasana

Jam Session 2, Sunday Afternoon

The Emotion of Wonder.

Wonder is the emotion that saved me last year.  So today, my aim was to help cultivate a sense of wonder by offering a plan that I was not even sure about.  If I am encouraging peeps to bust out and practice teaching new things, how else can they learn to do so unless I give an example of it.

Similar to the last day of the last session, we worked mostly with partners the whole time so that we were learning together, touching, talking and communicating.  While working together to get that fact that every body is different and a smidge this way or that way makes a huge difference.

Another point was to remove the notion that there is one way to do anything to help remove the hesitation with trying new things.  That if we approach the relationship openly and lovingly and with the intention to help, instead of teach, magic can happen. AR gave me a ride home after class and she confirmed that the experiment worked. 

Impressing the Heart
There are at 16 Variations of using 2 blocks under the head and shoulders to open the heart and shoulders and many details wihtin those 16 variations.

We broke up into partners and played with 4 variations each (each choosing their variation), experimenting and learning.  There were so many great observations, understandings and learnings. 

R's Hamstring Attachment Injury
R shared about the hamstring injury he has had for about a year.
We played with a way of using the wall to help engage the back of the leg to protect the area as he stretched. 
- Dandasana
- Revlving Head to Knee Pose
- M3 Variation
(Both Sides)
- Paschimottanasana

AR shared that this way of working was more painful for her, again showing that what works for one does not work for all.

I showed the method of placing a belt around the hamstring attachment and cinching it tight for protection.

And Chairs
Then we pulled out the chairs.  So we were in new territory for almost everyone which meant none of us were in the know.  This helped keep everyone in learning mode.

- Shoulder Opener with Brick on Chair
- Partner Scorpian with Chair
- Partner Dwi Viparitta Dandasana on Chair with Mat
- Bridge on the Chair
- Wheel on the Chair

Lots of learning here and some new experiences.  Totally enjoyed myself and it seemed like most people were having fun and learning.

Probably too many backbends.

- Shoulderstand with chair and bolster.
(This was cool to show, but perhaps a forward fold would have been more calming)
- Waterfall (Again, this is relaxing, but already so much blood had been going to head, something even more restful would have been better perhaps).

Close.

Stiff White Guys Saturday @ 10:45am

5 peeps

Took advantage of the intimate group to play with some difficult things that we rarely do. With a focus on lengthening the body, we played towards balance postures, then countered with bow pose.

Heart Openers on 2 Blocks. See Online Yoga Video.
Lengthening the Spine. See online Yoga Video.

Hamstring Stretching with a Strap. Using Tailbone to help create length.

Transition to All Fours
Plank
Down Dog
Childs

Plank
Down Dog
Lunge
Dog
Lunge other Side
Dog

Uttanasana
Roll up to Standing

Shoulder Openers with Strap. See online yoga Video.
Extended Tadasana

Right Angle Pose with Leg Lifts at the Wall.
Using the window sills, a variation of Extended Hand to Big Toe Pose with one Leg Lifted and Arms Extended.

Same Pose with Backs to Wall and Leg into Middle of the Room.

Same Pose with Knee Bent in Middle of the Room

Uttanasana
Dog Pose
Child's Pose

Sphinx and Cobra with Bolster

Lying Buddha Pose with Thigh Stretching Both Sides
Dhanurasana with Bolster and Belt Support
Childs Pose

Eye of the Needle with Bolster under Hips
Spinal Twist with Bolster Under the Hips

Savasnana

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

Sweet Vinyasa, Monday 8:30

15 Peeps
3 Drop Ins

Totally geeky and detailed practice towards Urdhva Dhanurasana, Upward Bow, often referred to as Wheel. Particular emphasis on the shoulder alignment as one presses up.

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 Folds

Transition onto All Fours

Easy Side Plank
Childs Pose

Plank
Dog

Lunge Sequence 1
Lunge
Hammock
Inside Lunge
3 Legged Dog
Dog

Repeat Lunge Sequence 1 Other Side

Plank
Locust 1 to Locust 2 Vinaysa
Windshield Wiper
Childs Pose
Plank
Dog

Step Forward Uttanasana
1/2 Chair to Utkatasana
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
Roll up to Standing

Tadasana

LAM

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

Locust 1 to Locust 2 Vinyasa

Repeat Lunge Sequence 2 Other Side

Locust 3 Vinyasa

Step Forward Uttanasana
Utkatasana

Tadasana

Heart Hand Prana Awareness
(Standing Vashitasana)

Tadasana
YAM

Lunge Sequence 3
Sun to Crescent Moon
Hamstring Stretch
Lunge
Dog

Bow Pose Vinyasa

Repeat Lunge Sequence 3

Bow Pose Vinaysa

Childs Pose

Vajrasana Sit
OM
OM

Transition to Earth

Urdhva Dhnaurasana 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)

Hamstring Abdominal Sequence

Savasana

Sweet Vinyasa, Wednesday 8:30am

17 peeps or So
2 Drop Ins

Play with the leg lines and Spinal Awareness towards Wheel. Attention to creating stability in legs to allow the spine to relax and feel liquid. Talking points on the creation of tension for stability.

Sat.
Sukhasana Forward Fold and Side Bend.

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 Shoulder Opening and Utkatasana.

Tadasana
LAM
Sequence 1
Sun to Lunge
Hammock
Low Lunge
Crescent Moon
Dog

Repeat Sequence 1 Other Side

Sphinx Vinyasa
Dog
Plank
Sphinx
Windshield Wiper
Rocket Cat
Childs

Easy Side Plank Both Sides
Rocket Cat
Dog

Step Forward Uttanasana
Utkatasana
Tadasana

LAM
Sequence 2
Sun to Lunge
Warrior 1
(Play in Warrior 1)
Twisting Lunge
Dog

Locust 1 Vinyasa
Dog
Plank
Locust 1
Windshield Wiper
Rocket Cat
All Fours
Plank

Side Plank Both Sides

Locust 2 Vinaysa

Dog
Repeat Sequence 2 Other Side

Locust 2 Vinaysa

Childs
Vajrasana

Thigh Torture Pose Both Sides
Camel Teasing at Wall

Bridge Pose
Upward Facing Bow Pose at Wall x 2

Legs Up Wall
Eye of the Needle at Wall

Stay with Legs up Wall or Transition to Savasana

Sit

abhyasa, Sunday March 22

Backbending practice.  Not uber bendy style, but enough to counter a day of sitting.  I wanted to move towards Dhanurasana with a strap, so that was my target.  This is written from memory of what I did.

Used:

Bolster

2 Bricks

Long Strap in a Loop

1 blanket

Childs Pose

Cat/Cow a Few Rounds

Childs Pose

Plank

Dog

Sequence 1

Low Lunge with Hip Rolling

Move back to Half Hero with Forward Fold

Twisting Lunge 

Dog

Cobra Locust Cobra Vinyasa

Childs Pose

Plank

Dog

Repeat Sequence  1 Other Side

Repeat Cobra Locust Cobra Vinyasa

Sequence 2

Side Angle Prep

Triangle 

Side Triangle

Open Triangle

Wrapped Triangle

Side Angle Pose with Wrap

Bound Side Angle Pose

Release to Deep Hip Opener

Lunge

3 Legged Dog

Dog

Updog Vinyasa

Roll thru Updog

Roll back to DownDog

Repeat Sequence 2 Other Side

Repeat Updog vinaysa

Rest Childs Pose

Sphinx to Cobra on a bolster

Rest Childs Pose

Dhanurasana on a bolster

Rest Childs Pose

Dhanurasana with Strap on Bolster

Rest Childs Pose

Transition onto Backs

Bridge Pose with Blanket and 2 bricks

Rest

Knees to Chest

Easy Spinal Twist

Savasana

Sit

Sweet Vinyasa 8:30am Monday

26 Peeps

4 Drop Ins

26 is a lot of people in our little studio.  I arrived feeling the wall pattern theme still but that was not an option.  I had so much fun in this class but eric, my husband said that i talked too much especially at the end.  Pretty much guaranteed, a yoga teacher is teaching what she needs to learn and  i got a bit carried away today.  No real over riding posture theme.  Moved towards Dhanurasana.

I am writing from memory.

Sukhasana or Box

Listening

Forward Fold

Side Bend

(Switch Legs and Repeat Other Side)

Transition to All Fours

Cat/Cow

Barrel Rolls

Child's Pose

Alana Sideliner

1/2 Dog

Rounded Cat

Easy Side Plank

Childs

Plank

Dog

Sequence 1

Twisting Lunge

Hammock

Low Slung Lunge

Hamstring Stretch

Dog

Repeat Sequence 1 Other Side

Locust 2 Vinyasa

Uttanasana

Roll up to Standing

Tadasana

Heart Hand Prana Play

Ujayyi Pranayama

YAM

Standing Sequence

Sun to Lunge

Side Angle Blueprint

Triangle

Side Triangle

Warrior 2 Dance

Lunge

Dog

Locust 3 Vinaysa

Uttanasana

Malasana

Mouse pose

Uttanasana

Roll up to Standing

Tadasana

HAM

Repeat Standing Sequence

Locust 3 Vinyasa

Side Plank Pose Play

Dhanurasana Vinyasa

Rocket Cat

Childs Pose

(at this moment I was listening for the direction we should head, this is what we did:)

Transition to 

Plank

Dog

Pigeon Sequence

3 Legged Dog to 

Pigeon

Revolving Head to Knee Pose

Pigeon to Revolved Dog

Dhanurasana Vinyasa

Repeat Pigeon Sequence Other Side

Dhanurasana Vinyasa with optional Parsva Dhanurasana

Rocket Cat

Childs Pose

Vajrasana Meditation

(Freeform)

Savasana

Soft Vinyasa Saturday 9am

18 peeps
1 Drop In.
Rainy Day.
Cozy.

Similar sequence as Wednesday, but not enuf time to do Handstands and group seemed to be dropping as we got to that point, so went towards Wall Splits. Talk along the same lines of making room for the tightspots.

Sukhasana or Box
Forward Fold
Side Bend
Chest Press
(Switch Legs and Repeat)

All Fours
Cat/Cow
Barrel Rolls

Childs Pose
Alana Sideliner
1/2 Dog
Rounded Back

Easy Side Plank Sequence
Childs
Plank
Dog

Sequence 1
Lunge
Twisting Lunge
Hammock
Low Lunge with Rolling
Hamstring Stretch
Lunge
Plank
Dog

Repeat Sequence 1 Other Side

Locust 1 Vinaysa

Uttanasana
Roll up to Standing

Wise Guy Sequence
Tadasana
Ujayyi Pranayama

YAM
Standing Sequence
Sun to Lunge
Side Angle Blueprint
Triangle Pose
Side Triangle Pose
Warrior 2 Dance
Lunge
Dog

Locust 3 Vinyasa

Uttanasana
Roll up to Standing

HAM
Repeat Standing Sequence on Other Side

Locust 3 Vinyasa
Side Plank Play
Roll to Updog Vinaysa

Uttanasana
Roll up to Standing
Tadasana

Transition to Walls

Standing Extended Hand to Big Toe Pose Play at Wall (A and B, Both Side)
Standing Splits Both Sides
Thigh Torture Pose

Upward Facing Bow Pose at Wall x 2
Legs up Wall
Eye of Needle with Legs Up Wall

Option to Stay with Legs up Wall or transition to Savasana

Savasana

Sweet Vinaysa, Wednesday @ 8:30

14 Peeps

Today we riffed off the balancing theme and took Extended Hand to Big Toe Pose to the Wall. I did not get super geeky about this as I could have. Instead, WE turned it upside down for Handstand Play and then moved towards Upward Facing Bow Pose at the Wall. It was fun to take advantage of the smaller class and get to use the walls.

Opening
Sukhasana Forward Fold
Side Bend
Chest Press
(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
Childs Pose

Plank
Dog

Sequence 1
Lunge
Twisting Lunge
Hammock
Lunge
Dog

Repeat Sequence 1 Other Side

Locust Vinyasa 3

Uttanasana
Roll up to Standing

Tadasana
Ujayyi Pranayama
OM

Standing Sequence
Sun to
Lunge
Side Angle Blueprint
Triangle
Side Triangle
Warrior 2 Dance
Crescent Moon with Shoulder Opener
Lunge
Dog

Locust Vinaysa 3

Uttanasana
Roll up to Standing
Tadasana
OM

Repeat Standing Sequence Other Side

Dhanurasana Vinyasa
Rocket Cat
Childs
Plank
Dog

Uttanasna
Roll up to Standing
Tadasana

Transition to a Wall

Extended Hand to Big Toe Pose
A: Facing Wall, with foot on Wall and Arms extended
B: Heel in line with Hip out to Side, Arms overhead
(Switch Sides and Repeat)

Wall Dog with leg Extension
Uttanasana
Malasana

Half Handstand Play
Half Handstand with Extended Leg Play

Handstand Play

Thigh Torture Pose Both Sides
Camel @ Wall

Upward Facing Bow Pose at Wall
Legs up Wall
Eye of Needle Up Wall

Abdominals
Spinal Twist
Savasana

New Year's Day Class 2008

35 peeps

Packed in.

3 New Peeps

Totally delightful.

I am the luckiest.  To get to show up and hang out with such a rich, full wonderful group.

I totally thought the group was going to be small and had been musing over doing handstands and drop backs on my way to class.  Instead I found myself moving super slow and doing very little.  We sequenced towards upward facing bow pose.  There is so little need to speak when the group is this open.  That to try to convey something too complex is silly.  I spoke towards the possibility of "unresolution".

Request from David that we pause for peace at 11:00am to connect with a group around the world.

Sitting.

Sukhasana or Box Pose

Forward Fold

Side Forward Fold

Spinal Twist

(Switch Legs Repeat)

Switch Legs Again

Side Bend 1 Both Sides

Side Bend 2 Both Sides

Transition All Four

Cat/Cow

Barrel Rolls

Childs Pose

Side Line Childs Pose Both Sides

1/2 Dog

Rounded Back

Easy Side Plank Sequence

Childs Pose

1/2 Dog

Rounded Back

Plank

Dog

Lunge Both Sides

Vinyasa 1

Dog

Plank

Sphinx

Windshield Wiper

Rocket Cat

Childs

Plank

Dog

Sequence 1

Lunge

Hammock

Twisting Lunge

Dog

Repeat Sequence 1 Other Side

Vinaysa 2

Dog

Plank

Locust

Rocket Cat

Plank

Dog

Step Forward Uttanasana

Roll up to Standing

Shoulder Awareness

Swamp Monster/ Hallelujah Sequence

Wise Guy Neck Sequence

Tadasana

A-U-M Chanting

3 Rounds of OM

Pause for Peace at 11:00.

Sequence 2

Sun to Lunge

Swamp Warrior

Hallelujah Warrior

Lunge

Step Forward

Roll back up to Tadasana

Repeat Sequence 2 Other Side

Show and Repeat Sequence 2 Both Sides

Sequence 3

Sun to 

Low Lunge

Crescent Moon

Hamstring Stretch

Optional Childs

Vinaysa 4

Rounded Plank

Dog

Roll into Cobra

Land and Lift into Locust

Windshield Wiper

Rocket Cat

Plank

Dog

Step Forward Uttanasana

Roll up to Standing

Tadasana

Repeat Sequence 3 Other Side

Repeat Vinaysa 4 or Childs

Child's

Vajrasana Sitting

Transition onto Backs

Windshield Wiper

Bridge

Bridge or Wheel Stage 1

Bridge or Wheel

Bridge or Wheel

(with option to rest at any moment)

Happy Baby Abdominal Release Sequence

Savasana

Sit

Sweet Vinyasa 8:30am Wednesday

New Years Eve Day

13 peeps

Request: Twists and Back bending

Opening

Emphasis on lengthening and opening the side ribs in prep for back bending

Sukhasana or box pose

forward fold

side forward fold

easy spinal twist

(switch legs and repeat Other side)

Transition to All Fours

Cat/Cow

Barrel Rolls

Childs Pose

Easy Side Plank Pose Sequence

Childs

1/2 Dog

Rounded Back

Plank

Dog

Sequence 1

Lunge

Twisting Lunge

Hammock

Low Lunge Isometric

Hamstring Play

Vinyasa 1

Dog

Plank

Sphinx

Windshield Wiper

Rocket Cat 

Plank

Dog

Repeat Sequence 1 other Side

Vinaysa 2

Dog

Plank

Locust 1

Windshield Wiper

Rocket Cat

Childs

Plank

Dog

Uttanasana

roll up to standing

Block Between Thigh Play to establish Notes of Internal and External Rotation and Tailbone location.

5 Half Sun Salutations

Remove Block

Tadasana

Ujayyi Pranayama

YAM

Standing Sequence

Sun to Lunge

Warrior 1 Geek Out

Parsvottanasnaa

Warrior 3 Variation

Standing Splits

pigeon with Thigh Opening

Pigeon

3 Legged Dog

Revolved Dog

Dog

Vinaysa 3

Dog

Roll into Updog

Roll into Down Dog

Repeat Vinyasa 3

Uttanasana

Roll up to Standing

Tadasana

YAM

Repeat Standing Sequence on Other Side

Repeat Vinaysa 3

Rest Childs

Vajrasana Sit

Purvotanasana

Pachimotanasana

(Repeat)

Roll back

Bridge

Upward Facing Bow

(optional additional one)

Abdominal Hip Release using Happy Baby and Elements of the Supta Padangusthasana Sequence with a Twist

Savasana

SWG Saturday 10:45am

10 Peeps

Rainy Day.  The 9am Class was so lively and fun that sometimes I "blow my wad" and am a little spent by this class.  Tends to be quieter and more low key.  Emphasis on side waist, breath, shoulders, low back.

Opening

Supine over a bolster.  Attention to Breath in 3 major regions.  

Transition to Sukhasana

Sacrum Play

Forward Fold

(Switch Legs and Repeat Other Side)

Transition onto All Fours

Plank

Dog

Easy Side Plank Sequence with Side Waist Emphasis

Childs Pose

All Fours

Plank

Dog

Uttanasana

Roll up to Standing

Spring Training Arm Circles

Forward and Back Rotation

Interlaced hands behind back Stretch

Roll up to Tadasana

Wise Guy Sequence

Interlaced Hands behind the Back Stretch

Roll up to Tadasana

Tadasana

Ujayyi Breath

2 Rounds Lunge Salutes

Tadasana

Sun to Dog

Plank

Lower to Earth

Windshield Wiper

Sphinx Pose

Low Cobra x 2 

Childs Pose

Roll from Childs to Cobra 2x

Rest 

Transition onto Backs

Knees to Chest

Eye of the Needle Stretch

Savasana

Sweet Vinyasa 8:30am Monday

20 peeps

3 Drop Ins

High energy.  Lots of great breathing.  Still messing around with Swamp Monster/Cactus.  Moved towards Bakasana and Sirsasana 2 Play.  A little rushed cuz did not get to it till we were 20 minutes from the end, but felt like a good rough draft.

Sit

Sukhasana

Sacrum Play

Forward Folds with Side Extension

Side Bend

(Switch Legs and Repeat Other Side)

Transition to All Fours

Plank

Dog

Easy Side Plank Sequence

Lunge Sequence 1

Low Lunge with Front Thigh Exploration

Hamstring Exploration

Lunge

Dog

(Repeat Other Side)

Vinyasa 1

Dog

Roll into Rounded Plank

Roll into Cobra

Rocket Cat

Plank

Dog

Uttanasana

Roll to Standing

Shoulder Rotation Play

Swamp Monster/Cactus Action

Wise Guy Sequence

Tadasana

Ujayyi 

YAM

Standing Sequence 1

Sun to 

Lunge

Swamp Monster Warrior

Cactus Warrior

Twisting Lunge

Vinyasa 1

Repeat Standing Sequence 1 Other Side

Vinyasa 1

Malasana

Bakasana

Uttanasana

Roll to Tadasana

HAM

Standing Sequence 2

Sun to Lunge

Swamp Warrior/Cactus Warrior

Parsvottanasana

Warrior 3

Standing Splits

Pigeon

3 Legged Dog

Revolved Dog

Vinyasa 2

Dog

Roll into Updog

Roll back to DownDog

Repeat Standing Sequence 2 Other Side

Vinaysa 2

Uttanasana

Malasana 

Bakasana

Uttanasana

Roll up to Tadasana

Cactus Action to Standing Sirasana 2

Shoulder Stretch

Malasana

Sirsasana 2 to Bakasana Play

(this was rushed.  might have been more conservative to drop into childs pose after last vinyasa and do a little camel..but this is what happened)

Childs Pose

Vajrasana Meditation

Half Lord of the Fishes Pose

Wide Baddha Konasana

Savasana

Soft Vinyasa, Saturday 9am

20 Peeps

Light open young energy today.  I got called out twice today.  Once for being in yoga journal and again cuz it's my birthday.  So the class sings happy birthday.  We focused on the swamp monster to cactus action.  Side waist opening, slinky lunges, warrior 1's, upward facing bow. Talk is along similar lines as usual.  The difficulty of self study and allowing all the shadows to be there for depth.

Sit

Sacrum Play

Forward Fold Sidelined

Side Bend

(switch legs and repeat other side)

Transition to All Fours

Plank

Dog (with side waist emphasis)

Easy Side Plank Sequence

Plank

Side Plank Variation

Cat/Cow

Plank

Dog

(Repeat on Other Side)

Lunge Sequence 1

Low Lunge with Side Exploration

Hamstring Stretch with Tailbone and Hip Rotation Awareness

Lunge

Dog

(Repeat Other Side)

Vinyasa 1

Roll into Rounded Plank

Roll into Cobra

Rest. Windshield Wiper.

Rocket Cat

Plank

Dog

Uttanasana

Roll to Standing

Shoulder Awareness

Swamp Monster/Cactus

Wise Guy Sequence

Tadasana

YAM

Standing Sequence 1

Sun to 

Lunge

Swamp Monster Warrior to Cactus Warrior

Twisting Lunge

Lunge

Vinaysa 1

Repeat Standing Sequence 1 Other Side

Repeat Vinyasa 1 but 

Transition to Rocket Cat

Dolphin Plank

Sphinx

Rocket Cat

Plank

Dog

(at this point i still thought we might make our way to sirsasana/bakasana play)

Uttanasana

Malasana

Bakasana

(I thought we would be doing it again, so i did not offer too much instruction, but instead was doing a litmus test for the mood of the group).

Malasana

Uttanasana

Roll up to Standing

Tadasana

HAM

Standing Sequence 2

Sun to 

Lunge

Swamp Warrior to Cactus Warrior

Parsvottanasana

Warrior 3 with Hands @ Heart

Standing Splits

Pigeon

3 Legged Dog

Revolved Dog

Dog

Vinaysa 2

Dog

Roll into UpDog

Roll into Downdog

Repeat Standing Sequence 2 Other Side

Vinyasa 2

Childs Pose

Vajrasana Meditation

(I hesitated here.  Felt like energy should be kept up a little longer even though we only had 15 more minutes.  Camel was an option but went towards Upward Facing Bow to keep the "cactus arm" theme).

Transition onto Backs.

Bridge

Upward Facing Bow

Rest Supine with Legs Crossed into Hips.

Roll up to Sitting

Paschimottanasana

Savasana

Sweet Vinyasa, Wenesday 8:30am

12 Peeps

Got the hit to be very specific about the anatomy of the inhale and exhale and get a little geeky.
Theme was to organize towards the alignment cues of upward facing bow pose. We got pressed for time and the end was a bit rushed.

Sit.

Sukhasana
Forward Fold to the Right
Roll up switch Legs and Repeat to the Left

Slumpy Dandasana
Chest Press Dandasana

Down Dog

Uttanasana
Roll up to Standing

Shoulder Awareness
Swamp Monster/Cactus
Wise Guy Sequence

Geek out on inner thigh/tailbone
Block between Thighs Work

1/2 Suns (5 Rounds)
Remove Block
Tadasana

Sequence 1
Sun to
Low Lunge
Geek out on Tailbone and Breastbone Relationship
Hamstring with geek out on pelvis, tailbone and hip rotation
Lunge

Vinyasa 1
Down Dog
Rounded Plank
Roll into Cobra
Windshield Wiper
Rocket Cat
Plank
Dog


Repeat Sequence 1 Other Side
Repeat Vinaysa 1

Uttanasana
Utkatasana
Tadasana

Sequence 2
Sun to
Lunge
Swamp Monster Warrior 1 to Cactus Warrior
Twisting Lunge

Vinyasa 2
Down Dog
Roll into Updog
Roll back into Down Dog

Repeat Sequence 2 Other Side

Repeat Vinaysa 2

Uttanasana
Utkatasana
Tadasana

Sequence 3
Sun to
Lunge
Swamp Warrior to Cactus Warrior
Parsvottanasana
Warrior 3 Variation
Standing Splits
Lunge
Pigeon
3 Legged Dog
Revolved Dog
Dog

Vinyasa 3

Repeat Sequence 3 Other Side

Vinaysa 3

Come to a seat
(I never suggest jump through to a seat, and it was chaos, so looks like something that needs to get worked on.)

Purovottanasa
Pachimottanasna

Roll Back onto Backs
Bridge pose to Upward Facing Bow Pose Stage 1
Rest
Upward Facing Bow Pose
Rest with Knees to Chest

Favorite Spinal Twist

Savasana