Sweet Vinyasa Yoga, Wednesday @ 8:30am

24 Peeps
Many Drop Ins from Out of Town

The heat was not on, so it was cold!
So the opening sequence was about stoking the fire.

Malasana
Wide Leg Uttanasana
Malasana
Cowboy Negotiation
Uttanasana
Roll up to Standing

3 Part Tibetan HAH breath

Uddiyana Bandha Play

Arm Prana Awakening
Heart Pounding
Heart Hand Prana Extension
Tadasana

Ujayyi Pranayama
LAM
Sequence 1
Sun to Lunge
Dog
Lunge Other Side
Uttanasana
Malasana
Uttanasana
Complete Sun to Standing

VAM
Sequence 2
Sun to Lunge
Twisting Lunge
Hammock
Lunge

Dog

Repeat Sequence 2 Other Side
Uttanasana
Malasana
Mouse Pose
Malasana
Uttanasana
Complete Sun to Standing

Tadasana
Utthita Tadasana
RAM
Sequence 3
Sun to Lunge
Hammock
Warrior 2 Dance
Warrior 2
Lunge
Crescent Moon
Dog

Plank

Dipping Vinyasa
5 Rounds Dip
Baby Cobra to Locust to Cobra
Rocket Cat
Childs Pose

Easy Side Plank Both Sides
Childs
Plank
Dog

Step forward Uttanasana
Malasana
Bakasana
Malasana
Uttanasana
Complete Sun to Standing

Palm Prana Ping Pong with Slinky Method
YAM

Repeat Sequence 3 Other Side

Repeat Dipping Vinyasa

Childs
Side Plank Both Sides
Dog

Chaturanga Vinyasa (Dipping Vinaysa Optional)

Uttanasana
Malasana
Bakasana
Malasana

Transition to Happy Baby
Supine Bakasana
Play with Supine Sirasana 2 to Bakasana
Roll up Malasana
Bakasana
Childs Pose

Play with Sirsasana 2 and Bakasana

Bridge Pose x 2
Knees to Chest
Easy 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 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

Sweet Vinyasa 8:30am Wednesday

19 Peeps

Still all sick in my throat

So that has a particular quality

Cold in studio, so started right away.  Riffing towards the Eka Pada Koundinyasana 2.  Playing with different ideas.

Uttanasana

Sqaut

Cowboy Negotiation

Wide Legged Uttanasana

Roll up to Standing

Tibetan HA BREATH

Arm Channel Opening

Heart Tapping

Tarzaning

Arm Extension Prana Exercise

Tadasana

Ujayyi Pranayama

Chant "A" of AUM 2x

Sequence 1

Sun to Lunge

Twisting Lunge

Hammock

Warrior 2 Dance

Crescent Moon

Hamstring Play

Lunge

Dog

Vinaysa 1

Dog

Plank

Locust

Rocket Cat

Childs Pose

The Alana Sideliner

Plank

Dog

Repeat Sequence 1 Other Side

Vinyasa 2

Dog

Rounded Plank

Dog

Rounded Plank to Cobra

Locust

Rocket Cat

Plank

Dog

Step Forward Uttanasana

Malasana

Mouse Pose

Malasana

Roll up to Standing

Tadasana

Chant "U" of AUM 2x

Sequence 2

Sun to

Lunge

Half Lord of the Fishes Variation

Twisting Lunge

lunge

Repeat Vinyasa 2

Repeat Sequence 2 Other Side

Vinaysa 3

Dog

Roll into UpDog

Roll into Down Dog

Step Forward Uttanasana

Malasana

Bakasana

Malasana

Uttnasana

Roll up to Standing

Tadasana

Chant "M" of AUM 2x

Sequence 3

Sun to Lunge

Half Lord Of the Fishes Seat

Eye of the Needle

Twisting Roots Spinal Twist

Hand To Big Toe Pose Spinal Twist

Supine epk2

Hand to Big Toe Pose Abdominal

Roll to to Half Lord of the Fishes 

epk2 play

Cow Face

epk play

Release to Uttanasna

Roll to Standing

Tadasana

2 Rounds AUM

Repeat Sequence 3 Other Side

(break pattern to release to earth after epk2play)

Bridge Pose x 2

Freeform

Savasana

Sweet Vinyasa 8:30am Wednesday

15 peeps

3 Drop Ins

Emphasis on Breathing into back and front of body to change the awareness.  Play with subtle energies and relaxing into arm balances.

Sit

Sukhasana

Sacrum Play

Forward Fold

Side Bend

(Switch Legs and Repeat Other Side)

Transition onto All Fours

Plank

Dog

Uttanasana

Roll up to Standing

Uddiyana Bandha Play

Tadasana

Ujayyi Pranayama

Heart Hand Connection

YAM

Sequence 1

Sun to 

Twisting Lunge

Hammock

Warrior 2 Dance

Pyramid Variation

Lunge

Vinaysa 1

Dog

Rounded Plank

Cobra

Windshield Wiper

Rocket Cat

Dog

Repeat Sequence 1 Other Side

Repeat Vinyasa 1 x 2

Bakasana Sequence

Uttanasana

Malasana

Bakasana

Malasana

Mouse Pose

Malasana

Uttanasana

Roll up to Standing

Tadasana

HAM

Sequence 2

Sun to

Twisting Lunge

Side Angle Prep Pose

Triangle

Side Triangle

Side Angle Pose

Deep Low Hip Opener

Pyramid

Lunge

Vinaysa 2

Dog

Roll to Updog

Roll to Down Dog

Repeat Sequence 2 Other Side

Vinyasa 2

Repeat Bakasana Sequence

Roll up to Standing

Tadasana

Om x 2

Sun to Squat

Roll onto Backs

Knees to Chest

Windshield Wiper

Bridge Pose

Wheel Pose

Knees to Chest

Happy Baby

Roll up to Favorite Forward Fold

Savasana

Soft Vinyasa, Saturday 9am

22 Peeps

3 New Drop Ins

Lively bunch today.  I forgot to start the mic until after meditation, but most likely fine since it was so much local chatter.  Similar work as this week.  Swamp Monster and Cactus with Bakasana and Sirsasana 2 Play.  Emphasis on Breath in back of Body and Length in Front of Body.

Sit.

Sukhasana

Sacrum Play

Forward Fold

Side Bend

(Switch Legs and Repeat)

Transition All Fours

Plank

Dog

Easy Side Plank Sequence

Vinaysa 1

Dog

Rounded Plank

Roll into Cobra

Windshield Wiper

Rocket Cat

Plank

Dog

Uttanasana

Roll up to Standing

Shoulder Awareness

Swamp Monster and Cactus Action

Wise Guy Sequence

Tadasana

Ujayyi

YAM

Sun to:

Sequence 1

Lunge

Swamp Monster Warrior

Cactus Warrior

Pyramid Variation

Lunge

Vinaysa 1

Repeat Sequence 1 Other Side from Dog

Vinaysa 1

Uttanasana

Malasana

Bakasana

Malasana

Mouse Pose

Malasana

Uttanasana

Roll up to Standing

Tadasana

HAM

Sun to 

Sequence 2

Lunge

Swamp Warrior

Cactus Warrior

Parsvottanasna

Warrior 3

Standing Splits

Twisting Lunge

Vinaysa 2

Dog

Roll into Updog

Roll into Downdog

Repeat Standing Sequence 2 Other Side from Dog

Vinaysa 2

Uttanasana

Malasana

Bakasana

Malasana

Mouse Pose

Malasana

Uttanasnaa

Roll up to Standing

Tadasana

Standing Sirsasana 2

Interlaced Hands behind the back shoulder stretch

Malasana

Roll back Happy Baby

Supine Bakasana

Supine Sirsasana to Bakasana Play

Roll up and Play with Sirsasana/Bakasana Sequence

Rest Childs Pose

Vajrasana Meditation

OM x 2

Transition onto Backs

Bridge Pose as Counter

Freeform

Savasana

Sweet Vinyasa 8:30am Wednesday

11 Peeps

The group was sleepy and quiet.  I ended up pushing it a little.  That was a mistake cuz I feel exhausted now, so I assume it was because of the over efforting.  Breathing into Back of Body.  Same Swamp Monster/Cactus Play towards Bakasana and Sirsasana 2.

Sit.

Sukhasana

Sacrum Play

Forward Fold

Side Bend

(Switch Legs and Repeat Other Side)

Transition All Fours

Plank

Dog

Easy Side Plank Sequence

Low Lunge Hamstring Sequence

(Same as usual, slinky and exploratory with emphasis on breathing into back of body in rounded hamstring stretch)

Vinaysa 1

Dog

Roll into Rounded Plank

Roll into Cobra

Windshield Wiper

Rocket Cat

Plank

Dog

Uttanasana

Roll up to Standing

Shoulder Rotation

Swamp Monster/Cactus Play

Wise Guy Sequence

Tadasana

Ujayyi Pranayama

YAM

Sun to 

Standing Sequence 1 

Lunge

Swamp Warrior 1

Cactus Warrior

Pyramid Varation

Lunge

Vinaysa 1

Repeat Standing Sequence 1 Other Side

Bakasana Play

Uttanasana

Malasana

Bakasana

Malasana

Uttanasana

Roll up to Tadasana

HAM

Sun to 

Standing Sequence 2

Lunge

Swamp Warrior

Cactus Warrior

Parsvottanasana

Warrior 3

Standing Splits

Lunge

(while pigeon is SO nice here, i skipped it so we would have time to check in with sirsasana play)

Vinyasa 2

Dog

Roll into Up Dog

Roll into Down Dog

Repeat Standing Sequence on the Other Side

Bakasana Play

Tadasana

Standing Sirsasana Play

Interlaced Finger Shoulder Stretch

Malasana

Transition to Backs, happy Baby

Supine Bakasana

Supine Sirsasana to Bakasana Play

Roll up and Play on top of head

(Varied levels of success today...again, i was holding the space to help it along and it knocked me out).

Childs Pose

Transition onto Backs

Windshield Wiper

Bridge x 2 (optional wheel)

Low Back Release

Favorite Spinal Twist

Knees to chest

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

Sweet Vinyasa 8:30am Monday

21 Peeps

Sit.

The Latest Opening

(Cross Legged FF, Side Bend, Slumpy Dandasana, Chest Press Dandasana)

Transition onto All Fours

Plank

Dog

Uttanasana

Roll to Standing

Uddiyana Bandha Play

Arm Prana Opening

heart Pounding

Arm Prana Extension Exercise (heart hand connection for arm balancing)

Ujayyi Breathing

Standing Pattern One

Salute to 

Twisting Lunge

Hammock Pose (access leg lines)

Warrior 2 Dance (hip and leg activity)

Warrior 2

Low Lunge with Tailbone and Heal Action (open thighs for sirsasana 2)

Vinaysa

Dog

Rounded Plank (shoulder prep for bakasana)

Dog

Round to Cobra

Roll Back to Dog

Repeat Standing Pattern One on Other Side

Transition Uttanasana

Tadasana

Pause.

Check in Cactus to Sirsasana 2 Arms

Release into Shoulder Stretch behind back

Standing Pattern 2

Crescent Moon with Shoulder Stretch (1/2 Eagle) and Side Rib Cage Opening

Hammock Pose

PP A (checking in the play of allowing the weight to come forward and heals to lift)

Horse with Eagle Arms (2 rounds both sides Eagle Arms -- more opening for Sirsasana 2)

Warrior 2 Dance

Warrior 2 

Low Lunge

Vinyasa

Dog

Roll to UpDog

Roll to Down Dog

Step Forward and Repeat Sequence on Other side.

Playing with Going to Sirsasana 2 from PPA

and Horse with Cow Face Arms instead of Eagle Arms

Uttanasana

Tadasana

Pause and Check in with Spine.

Squat

Bakasana Play

Roll onto Backs and Play with Bakasana to Sirsasana 2 Supine

Roll up and play with it "for real."

Transition onto Backs

Windshield Wiper

Bridge Pose

Bridge Pose on Block to get thigh Openings

Optional Upward Facing Bow

Knees to Chest

Slumpy Swami

Christina's World Twist

Forward Fold of Choice

Savasana

Monday, Sweet Vinyasa 8:30

15 Peeps

Mostly women today. 4 guys.

I have been practicing with Jason Crandell all weekend. So I arrived a bit out of sorts. While I wanted to share some of what I had learned, I do not like to share until I have baked it into my practice and language first. So I did the opposite. I went way in the direction of the energetics, feminine and personal stories, the opposite of Jason.

The talk was on the Mother Knot. resolving the issue of need for approval with rejection of authority.

Opening
Baddha Konasana Shape
Rub insides of arches and feet.

Side Saddle Shape
Thumb Outside Line of Leg
Switch Sides and do Opposite Leg

Baddha Konasana Shape Again
Thumb the 3 Inside Sen Lines of legs

Yin Baddha Konasana

Chest Pressing Baddha Konasana

Cowboy Negotiation Pose
Wide Leg Uttanasna
Squat
Uttanasna


Uddiyana Bandha
Arm Channel Opening
Arm Extension Prana Exercise

1/4 Suns

Sequence 1
Sun to
Twisting Lunge
Prasarita Padottanasana
Hammock pose
Warrior 2 Dance
Low Lunge
One Legged Dog
Dog

Vinyasa 1
Rounded Plank
Dog
Rounded Plank
Cobra
Rocket Cat
Plank
Dog


Transition 1
Lunge
Standing Splits
Malasana
Bakasana (shared Jason's Rounding emphasis)
Squat
Padahastasana

Complete Sun to Standing

Neutral
Attention to tailbone and ability to draw breath/prana up spine

Repeat Sequence 1

Repeat Transition 1

Sequence 2
Sun to Lunge
Side Angle Pose
Triangle
Triangle Wrap
Half moon
Stading Spits
Twisting lunge

Vinyasa 2
Dog
Rounded Plank
Up Dog
Dog

Transition 2
Fom Dog
Lunge
Standing Splits
Squat
Uttanasana

Complete Sun to Standing

Repeat Sequence 2
Repeat Transition 2

Note: The second standing sequence felt rushed and inserted. But it was the guidance I got.

Sun to Sqaut
Transition on to backs
Happy Baby and
Supine Baddha Konasana

Roll up to Sitting

Slumpy Swami Spinal Twist
Hands Digging into Belly Forward Fold

Upavistha konasana with Revolving Head to Knee

Ajna Chakra Meditation

Savasana

Soft Vinyasa, Saturday 9:00am

19 Peeps
Lots of new People

I assumed class was going to be small today cuz everyone was coming to the workshop. But it was full of new peeps. Today I got called out. I made an absolute statement. Something to the effect of "things always work out for the best." A student challenged me in regards to Iraq. I will be more careful in making absolute statements.

Opening
Baddha Konasana Rubbing Feet
Side Saddle, thumb outside lines of legs
Baddha Konasna, thumb inside lines of legs
Yin Baddha Konasnaa

Reverse BK Chest Press

Squat
Cowboy Negotiation Pose
Uttanasana

Uddiyana Bandha Play
Arm Channel Awakening
Chest Pounding
Arm Prana Exercise

1/4 Sun

Sequence 1
Sun to
Twisting Lunge
Prasarita Padottanasana with extended arms
Warrior 2 Dance
Low Lunge

Vinyasa 1
Dog
Rounded Plank
Dog
Rounded Plank
Cobra
Windshield Wiper
Rocket Cat
Plank
Dog

Transition 1
Leg Lift
Abdominal Curls
Lunge
Standing Splits
Malasana
Bakasana
Pada Hastasana

Complete Sun to Standing

Repeat Sequence 1
Repeat Transition 1 to Malasana

From Malasana
happy baby
supine bakasana
roll up

Bakasana
Pada Hastasana

Complete Sun to Standing

Standing Sirsasana 2

Sun to Squat
Transition onto backs

Supine Bakasana to Sirsasana 2
roll up

Sirsasana 2 to Bakasana Sequence

Childs Pose
Transition onto Backs
Windsheild Wiper

Bridge
Bridge or Urdhva Dhanurasana

Knees to Chest
Roll up

Slumpy spinal Twist
Hands in Belly Forward Fold

Sit

Savasana

Sweet Vinyasa Monday, 8:30am

OM

15 Peeps
2 New Peeps

Quiet Group.
Was led to weave in some of the work we had done over the weekend. Focus ended up being the drawing awareness to the inate intelligence of the spine. I shared the idea of "prana" vs "Prana". I was uncertain that it registered but got encouraging feedback at the end.

Cold Studio.
Squat
Hammock Pose
Cowboy Negotiation Pose
Hammock Pose
Horse with Hands on Thighs
Prasarita Padottanasana
Squat
Uttanasna

Roll up to Standing

Tibetan 3 Part Inhale, Exhale HAH Warm Up

Uddiyana Bandha Play with Kriya Work

Arm Channel Waking
Chest Pounding
Heart Prana Arm Extension Exercise

1/4 Suns

Sequence 1
Sun to
Twisting Lunge
Hammock Pose
Warrior 2 Dance
Low Lunge to Crescent Moon

Vinyasa 1
Down Dog
Rounded Plank
Down Dog
Rounded Plank
Cobra
Rocket Cat
Dog

Transition 1
from Dog
Leg Lift
Abdominal Curls
Lunge
Standing Splits
Malasana
Bakasana
Pada Hastasana

Complete Sun to Standing

Repeat Sequence 1
Repeat Vinyasa 1
Repeat Transition 1

Sun to Dog
Childs

Mayurasana Prep and Play
Wrist Stretching
Creating Cleavage
Elbows in Guts
Relaxing
Legs Extending
Head Lifting
Rolling forward

Down Dog
Roll to Cobra
Land and Rest

Dhanurasana x 2

Rocket Cat
Childs

Roll up to Vajrasana

Slumpy Swami Spinal Twist with Fold Over Legs in between sides.
Revolving Head to Knee Variation
Upavishta Konasana or Baddha Konasana

Comfortable Seat for Ajna Chakra Meditation
Step 1: Get Comfortable
Step 2: Bring Awareness to Breath, eventually offer the Hum Sa Mantra
Step 3: Bring Awarenss to the Spine
Step 4: Begin to draw the prana up the spine on the Inhale and allow it to run back down on the exhale.
Step 5: Attention to the root of the Ajna Chakra at base of skull and Flower in between the Eyes.
Step 6: As ready, inhale and draw the prana up to the root of the Ajna Chakra. Hold breath and top head forward as the prana pools in the 3rd eye. Lift head and exhale, allowing prana to descend back down spine.

We sat with this for a while, then peeps morphed into Savasana.

Sit for a moment.

Close.

Soft Vinyasa, Saturday 9:00am

20 Peeps
4 Out of Towners
1 Husband of Regular


Opening
(breathing room, navel awareness, juice from heart to arms)
Squat/Uttanasana
Back and forth a few times

Interlocked Finger Side Waist Stretch to Right
Swamp Monster/Hallelujah a few times
Interlocked Finger Shoulder Stretch Forward Fold
Roll Back up to Standing
(Repeat to Left with Opposite Finger on Top)

Uddiyana Bandha Kriya

Arm Channel Opening
Heart Pounding
Arm Extension Prana Exercise

1/4 Suns

Sequence 1
Sun to Twisting Lunge (emphasis on stepping back slowly)
Prasarita Padottanasana with Extended Arms
(Waking up Leg Lines)
Warrior 2 Dance
Low Lunge
Hamstring Stretch

Vinyasa 1
Dog
Uddiyana Bandha Play
Hump Back Plank
Dog
Roll into Cobra
Rocket Cat
Plank
Dog

Transition 1
Leg Lift from Dog
2 Slow Curling Abdominals (Knee to Forehead)
Slow Step Forward to Lunge
Standing Splits
Squat
Bakasana
Padahastasana

Complete Sun to Standing

Repeat Sequence 1
Repeat Vinyasa 1 (but roll into UpDog instead)
Repeat Transition 1
(but skipped bakasana to conserve strength in group)

Sequence 2
Cactus Arms to Inverted Sirsasana 2 Stance
Press arms up for Inverted Handstand

Shoulder Stretch
Squat

Roll onto Back
Happy Baby
Supine Bakasana
Supine Tripod Headstand

Play with moving from Tripod headstand to Bakasana Supine

Roll up to Sitting

Sequence 3
(Lots of different levels in class today. Took these pieces slowly with breaks and rest and other options. David went to headstand today magically and without any help. We were all delighted).
Establish Tripod
Balance in Tripod
Practice tipping back and forward in Tripod

Practice finding Bakasana
Practice moving from headstand to bakasana

Note: The tipping back seems to really stump people. Need to figure out better language around that.

Cool Down
Lie on Backs
Windshield Wiper
Bridge Pose 2 x (with option for wheel)

Knees to Chest
Roll up to sitting
Revolving Head to Knee Pose
Uppavista Konasana or Baddha Konasana

Freeform

Savasana

Sweet Vinyasa Monday, 8:30am

12 Peeps
2 New out of towners

Cold in Studio.
Always determines the beginning.

Squat
Uttansana
Back and Forth a Few Times

Tibetan 3 Part Inhale HA breath

Wake up arm Channels
Pound on Chests
Arm Extension Prana Exercise

Uddiyana Bandha Play

1/4 Sun Salutes

Sequence 1
Sun to
Twisting Lunge
Prasarita Padottanasana with Extended Arms
(Leg Channel Focus)
Warrior 2 Dance
Low Lunge to Crescent

Vinaysa 1
Down Dog (UB Play)
Plank
Locust
Rest with Windshield wiper Legs
Rocket Cat
All Fours
Plank
Dog

Transition 1
Leg Up and Open
Lunge
Standing Splits
Squat
Bakasana
Pada Hasatasana

Complete Sun to Standing

Repeat Sequence 1
Repeat Vinaysa 2

Transition 2
Leg up and Open
Lunge
Standing Splits
Squat

Supine Sequence
Happy Baby to Supine Bakasana
Supine Sirsasana 2 to Supine Bakasana Play

Transition 3
Roll up to Squat
Uttanasna

Complete Sun to Standing

Cactus Arms to inverted Sirsasana 2
to Inverted Handstand

Inversion Sequence
Sun to Dog to Childs

Tripod Balance Play
Tripod Balance to Bakasana Play

Tripod Headstand to Bakasana Play

Childs

Transition onto Backs

Bridge Pose
Wheel Pose
(Optional 3rd)

Roll up to Seat

Slumpy Spinal Twists with UB
Uppavista Konasana

Savasana

Sweet Vinyasa, Wednesday 8:30am

12 Peeps
Even mix of men and women

I arrived feeling like I was going to move towards ustrasana variations. That had been my morning practice and when I emailed my teacher a quick, "What should I teach," he confirmed my hunch. But, as is often the case, when I arrived, something different presented itself and the theme became twisting and balancing.

Opening
Start supine. Knees to chest.
Bent Knee Revolving Belly Pose, alternating sides and eventually holding.
Cross Legged Forward Fold and Twist (emphasis on feeling the low, mid, upper back and then the neck.) Both sides

Transition to All Fours
Cat/Dog
Childs
Half Dog
Rounded Back Counter Pose
Plank
Dog
Plank
Sphinx
Rocket Cat
Eye of the Needle Shoulder Twist Stretch
Cat/Dog
Plank
Dog (playing with Eye of the Needle Dog, moving arms to back legs)

Sequence 1
Twisting Lunge
Pyramid Variation
Standing Forward Fold
1/2 Chair
Chair
Tadasana
Easy Balance Pose holding knee (emphasis on relaxing)
Transition to Galvasana Prep
Chair with Prayer Twist
Low Lunge to Crescent Moon with hands clasped behind
Hamstring Stretch

Vinyasa
Dog
Plank
Low Cobra
Rocket Dog
Plank
Dog

Repeat Sequence 1
Repeat Vinyasa 1

Play with Arm to Back Leg and Lifting Other Leg

Sequence 2
From Dog
Lunge
Standing Forward Fold with Arms Clasped
Easy Balance Pose to Extended Hand to Big Toe Pose Sequence
(forward, side and in front)
Squat
Bakasana 2 x
Lunge

Vinyasa 2
Dog
Plank
Low Cobra

Repeat Sequence 1 up to "Squat"
Roll onto Back and Practice Supine Parsva Bakasana
Roll up to a Squat and Play with Parsva Bakasana

Half Lord of the Fishes
Cow Face
Baddha Konasana

Supported Heart Opener

Savasana

Sit