Stiff White Guys Yoga, Saturday 10:45am

8 Peeps

2 Drop Ins

Sweet group.  We focused on relaxing the zones of the parasympathetic nervous system.  

Opening

Impressing the Heart

Windshield Wiper

Rocking the Pelvis

The Shimmy

Knees to Chest

Transition to Vajrasana on 2 bricks

Shoulder Rotation Play

50s Bust Exercise

Hitchhiking Dolphin x 3

(demoed on a student today.  super effective)

Plank and Downdog Play x 2

Uttanasana

Roll up to Standing

Grounding Tadasana Action with Brick

Tadasana

3 Rounds Simple Lunge Salutes

Childs Pose

3 Locusts

Roll onto Backs

Hamstring Stretching at the Wall with Strap

Savasana

Stiff White Guy Yoga, Sunday 10:00am

15 Peeps
7 Drop Ins

I have been considering changing the name of this class cuz it has been mostly ladies showing up for Sunday's class. Today, there were only 2 men.

Opening
Impressing the Heart. See Online Yoga Video.
Shimmy. See Online Yoga Video.
Lengthening the Spine. See Online Yoga Video.

Sukhasana with Foreword Fold and Side Bend
(Both Sides)

Transition to All Fours
Cat/Cow
Easy Side Plank Both Sides
Childs

Plank
Down Dog
Childs

Plank
Down Dog
Crescent Moon
Down Dog
Crescent Moon
Down Dog
Childs

Plank
Down Dog
Uttanasana
Roll up to Standing

Tadasana
Shoulder Opening with Strap. See online yoga video.

Wide Leg Stance
Wide Leg Forward Fold

Tadasana

Warrior 2 Dance Both Sides
Wide Leg Foreword Fold
Tadasana

Standing Sequence
Warrior 2 Dance
Warrior 2
Crescent Moon
Dog
Lunge
Uttanasana
Roll up to Standing

Repeat Standing Sequence

Little Tree Both Sides
Uttanasana
Roll up

Tree Both Sides
Uttanasana
Malasana

Transition to Earth

Knees to Chest
Windshield Wiper
Bridge Pose x 2
Easy Spinal Twist

Savasana
Sit

SWG Sunday 10:00am

8 peeps
5 Drop Ins

Teaching Classes while teaching the teacher training is always a trip. The Teacher Training always shifts my teaching, so to experience the transition as its happening is totally disorienting. So today felt like that. I felt like I was speaking like one of the adults from Charlie Brown.."Waawaaawaaawaaa".

We tuned the spine and the leg lines and used those cues for standing poses moving towards Tree.

Opening
Heart Opener on 2 Bricks. See Online Yoga Video .
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.

Transition to Sitting
Widening the Base. See the Online Yoga Video.

Simultaneous Opposites. See the Online Yoga Video.

Malasana
Uttanasana

Roll up to Standing

Strapped and Blocked Tadasana. With Shoulder Opening and Utkatasana. See the Online Yoga Video.

Tadasana san Equipment.

2 Rounds Lunge Salutes with Down Dog.

Wide Stance with Attention to Legs.
Hammock Pose
Tadasana

Warrior 2 Dance to Warrior 2 Both Sides
Hammock
Tadasana

Warrior 2 to Side Angle to Side Triangle Both Sides
Wide Leg Forward Fold
Squat
Uttanasana
Roll up to Standing
Tadasana

Little Tree
Uttanasana
Tree

Uttanasnaa
Malasana

Transition to Earth

Bridge Pose Stage 1
Bridge Pose x 2

Knees to Chest
Eye of the Needle

Easy Spinal Twist

Savasana

SWG Sunday 10:00am

12 Peeps

Played with moving toward Upward Bow Pose Again. Getting the mechanics of the shoulders and the heart to tailbone relationship and legs. Goodness there is so much to that pose. It is a big pose for this group but somehow feels right for summer to move towards it. Similar Sequence as yesterday's SWG.

Opening
Heart Opener on 2 Bricks with Shoulder Opening and Understanding.
See Yoga Video. (Does not have shoulder demo).

Windshield Wiper
Pelvis Rocking. See Yoga Video.

Supine Utthita Tadasana with attention the simultaneous extension of the heart and lengthening of the tailbone.

Roll up to Sitting

Widening the Base. See the Yoga Video.

Simultaneous Opposites. See the Yoga Video.


Uttanasana
Roll up to Standing

Bound Tadasana with Arm Extension. Similar to this Yoga Video.

Tadasana san Equipment with an emphasis on finding the stability and ease.



1 Round Lunge Salutes san Dog
2 Rounds Lunge Salutes with Crescent Moon and Dog

Transition to Wall

Uttanasana @ Wall
Hallelujah Arms at Wall
Uttanasana @ Wall
(x 2)

Right Angle @ Wall
Uttanasana
Down Dog @ Wall x 2 with Childs Pose in between

Bridge Pose x 2

Shoulder Play. The action of Hallelujah Arms to Straight Arms. (Same as Action as pressing up into Upward Facing Bow Pose).

Upward Facing Bow Pose @ Wall with Hands against Wall x 2
(This was super fun and everyone had a really good time)

Legs up Wall
Eye of Needle @ Wall

Transition to Supine
Easy Spinal Twist
Savasana

Sit

SWG Sunday 10:00am

12 Peeps

1 Drop In

Practice focused on staying present with the spine throughout the postures.  Mixed Down Dog into the practice today.  Ajna Chakra meditation focused on drawing prana up the spine and allowing into to wash back down again.

Heart Opener on 2 Bricks. See Yoga Video.
Windshield Wiper
Pelvis Rocking. See Yoga Video.
The Shimmy. See Yoga Video.

Eye of the Needle with Pelvis awareness to Hamstring Stretch with Strap

Both Sides

Rock up to Sitting and Transition to All Fours.

Dog Sequence 1

Plank

Dog

Plank

Childs Pose

Dog Sequence 2

Plank

Dog

Lunge

Dog

Lunge

Dog

Plank

Childs Pose

Show use of Blocks to create more Room to Step From Dog to Lunge

(Almost everyone opted for this)

Repeat Dog Sequence 2 with Blocks if Useful.

Uttanasana

Roll up to Standing

Tadasana with emphasis on finding the necessary stability and releasing the grip around the spine

Wide Leg Forward Fold 

Tadasana

Warrior 2 Sequence 

(With emphasis on being in the water of the spine)

Warrior 2 Dance to Warrior 2

Lunge

Dog

Crescent Moon

Uttanasana

Roll up to Standing

Tadasana

Repeat Warrior 2 Sequence Other Side

Repeat Warrior 2 Sequence Both Sides

Childs Pose

Vajrasana Ajna Meditation sitting on 2 blocks

Supported Bridge Pose to Viparitta Karni

Windshield Wiper

Savasana

SWG Saturday 10:45am

8 Peeps

1 Drop in

Emphasis on the pelvis and spine.  Understanding how to relax the grip in the core.  Opening of hips to Tree.  Mild Inversion with Supported Bridge.

Heart Opener on 2 Bricks. See Yoga Video.
Windshield Wiper
Pelvis Rocking. See Yoga Video.
The Shimmy. See Yoga Video.

Eye of the Needle with Pelvis awareness

Roll up to Sitting

Sukahsana with Foreward Fold and Side Bend (Both Sides)

Uttanasnaa

Roll up to Standing

Tadasana

Wide Legged Forward Fold

Tadasana

Warrior 2 Dance to Both Sides

Wide Leg Forward Fold

Tadasana

Warrior 2 Dance to Both Sides with Hold

Wide Leg Forward Fold

Malasana

Uttanasna

Roll up

Tadasana

Little Tree Both Sides

Tree Both Sides

Uttanasana

Malasana

Transition to Earth

Bridge Pose

Bridge Pose with Bricks to Supported Viparitta Karni

Rest in Opening BK

Savasana

SWG Sunday 10:00am

8 Peeps

Requests: Sinus Relief and Relief for Hand Cramping
This class was kind of funny. When meeting requests, can sometimes feel a little hodgepodge.
Moved towards Plank and Downdog which I do not usually teach in SWG.

Heart Opener on 2 Bricks. See Yoga Video.
Pelvis Rocking. See Yoga Video.
Windshield Wiper
The Shimmy. See Yoga Video.

Roll up to Sukhasana with Side Bend

Transition to a Standing Forward Fold

Roll up to Tadasana

The Lebowski

Shoulder Openers with Strap

Wise Guy Sequence

Arm Prana Opening
Heart Prana Opening
Hand Prana Awareness

Transition to Wall
Splat
Right Angle
Uttanasana
(Repeat Sequence with more geeky Details)

Down Dog at Wall x 2

Turn Around

Easy Side Plank
Childs
Plank to Dog to Childs Pose x 2
(i was wondering about moving towards Side Plank, but felt like a lot)

Sphinx Pose with Sinus Help x 2
Roll onto Backs

Eye of the Needle
Watering the Heart. See Online Yoga Video.
Savasana

Sit

SWG Saturday 10:45am

13 Peeps
1 Drop In

Similar play as lately. Tuning to the spine. Slightly new finish with Wide Legged Seat and Side Bending.

Heart Opener on 2 Bricks. See Yoga Video.
Pelvis Rocking. See Yoga Video.
Windshield Wiper
The Shimmy. See Yoga Video.

Hamstring Stretching with Strap

Sukhasana with Spinal Awareness and Forward Folding

Transition to Standing Forward Fold
Roll up to Standing
Tadasana

2 Rounds Lunge Salutes

Wide Legged Stance with Pelvis Circles
Wide Legged Forward Fold to Hammock
Roll back up
Tadasana

Repeat Wide Legged Forward Fold to Hammock
Transition to Squat

Transition to Earth for Wide Legged Seat
(This is a really hard one for an SWG. So we do not do it usually.)
Side Bending x 2

Transition to Back
Bridge Pose with 2 Blocks to Viparitta Karni
Rest in Supported Baddha Konasana

Easy Spinal Twist

Savasana

SWG Sunday 10:00am

12 Peeps
2 Drop In

Similar group as last week so stuck with a similar theme. The idea of relaxing now. We did very little.

Heart Opener on 2 Bricks. See Yoga Video.
Pelvis Rocking. See Yoga Video.
Windshield Wiper
The Shimmy. See Yoga Video.

Hamstring Stretching with Strap.

Transition to Sukhasana.
Forward Fold.

Transition to Standing
Standing Forward Fold

Roll up to Standing

Tadasana with Interlaced Finger Shoulder Stretching and Ujayyi Breathing Pattern.
x 2

2 Rounds Lunge Salutes
Childs Pose
Sphinx x 3 with emphasis on tailbone to heart

Childs Pose
Bridge Pose
Bridge Pose with bricks to viparitta karni
Bridge
Knees to Chest
Easy Spinal Twist Both Sides

Savasana

SWG Sunday 10:00am

10 Peeps
2 Drop ins

One of my favorite classes ever. The intimate group allows for so much care and attention to each person. We used similar techniques that we have been playing with, with lots of sensitivity towards the subtle currents. There was a conversation about attachment just before the class started, so that became the theme.

Open Heart on 2 Bricks

Pelvis Rocking
Shimmy

Sukhasana with Forward Fold and Chest Press

Transition All Fours
Easy Side Plank Both Sides
Childs Pose

Plank
Dog
Plank
Sphinx
Rocket Cat
Childs Pose
Plank
Dog

Uttanasana
Roll up to Standing

Tadasana
Shoulder Openers and Ujayyi Breath Attention x 2

2 Rounds Lunge Salutes

Wide Leg Forward Fold

Warrior 2 Sequence
Warrior 2 Dance
Lunge
Dog
Lunge
Uttanasana
Roll up to Standing

Repeat Warrior 2 Sequence Other Side

Tadasana
Palm Prana Ping Pong

Uttanasana
Malasana
Transition to Earth and Supine

Bridge Pose x 2
Cosmic Rest Pose

Easy Spinal Twist

Savasana

SWG Sunday 10:00am

18 Peeps
2 Drop Ins

Soft and warm relaxed group. Sunday mornings are usually pretty easy. Similar cues as Saturday's Soft Vinyasa but easier.

Opening Actions
Supine Heart Opener over the Brick

Widening the Base. See the Yoga Video.
Simultaneous Opposites. See the Yoga Video.
Tuning Navel and Sacrum. See the Yoga Video.
(With extra awareness on the Sacrum)

Malasana
Standing Forward Fold
Roll up to Standing

Bound Tadasana with Shoulder Opening.
Similar to this Yoga Video.

Tadasana

Standing Poses

Wide Leg Stance with Pelvis and Tailbone Awareness with Circles
Wide Leg Forward Fold
Round up
Tadasana

Warrior 2 Dance Both Sides
Wide Leg Forward Fold
Round Up
Tadasana

Repeat Warrior 2 Dance Both Sides with Hold
Wide Leg Forward Fold
Malasana
Uttanasana
Round Up
Tadasana

Side Triangle Both Sides
Wide Leg Forward Fold
Malasana
Uttanasana
Round Up
Tadasana

Side Angle Pose Both Sides
Wide Leg Forward Fold
Malasana
Uttanasana
Round Up
Tadasana

Little Tree Pose Both Sides
Uttanasana

Tree Pose Both Sides
Uttanasana
Malasana
Transition to Earth

Windshield Wiper
Bridge Pose x 2

Easy Spinal Twist Both Sides
Knees to Chest
Savasana

SWG Saturday 10:45am

10 Peeps

Tough group. Huge range of peeps. From the young married hassled couple to the couple in their 70s who came 10 mintues late to the woman who asked that I watch her back the whole time cuz she was afriad she might injure herself and everything in between. These moments make me slow WAY down almost in an effort to calm myself. But when the elder man walked back of the path and said, "Something feels different, and it feels good," I was reminded of the purpose.


Supine Heart Opener over the Brick

Widening the Base. See the Yoga Video.
Simultaneous Opposites. See the Yoga Video.

Standing Forward Fold
Roll up to Standing

Bound Tadasana with Shoulder Opening.
Similar to this Yoga Video.

Tadasana

Transition to the Wall
Chest Opening for Breathing
Similar to this Yoga Video.

Splat and Right Angle Pose Sequence at Wall.

2 Rounds Lunge Salutes with Hamstring Stretching.

Transition to Belly.
Spinx Pose x 2 with Navel Sacrum Awareness for the Low Back
Childs Pose

Transition onto Backs
Windshield Wiper
Bridge Pose x 2

Eye of the Needle Both Sides
Easy Spinal Twist Both Sides
Knees to Chest

Savasana

SWG Sunday 10:00am

9 Peeps

Mostly Women.

We did not film today cuz I could not find the microphone and cuz it was mostly women, I allowed the class to be more emotionally focused and I even used the word, "cervix".  Haha.  

Opening Restorative Heart Opener with Legs up on 2 Bolsters

Toe Strapping

Ankle Strapping 

Brick Squeezing

Navel to Sacrum Awareness

Uttanasana

Roll up to Standing

Strapped and Blocked Tadasana

Tadasana

Ujayyi Breathing

Muladhara Awareness

LAM

3 Rounds 1/4 Salutations

3 Rounds 1/2 Salutations

2 Rounds Lunge Salutes with Hamstring Work

VAM

Wide Legged Stance with Pelvis Awareness

Forward Fold towards Hammock

Round up to standing

Tadasana

Warrior 2 Dance

WLFF

Hammock

Tadasana

Side Triangle Both Sides

WLFF

Hammock

Malasana

Uttanasana

Tadasana

Side Angle Pose Both Sides

WLFF

Hammock

Malasana

Transition to Earth

Windshield Wiper

Bridge Pose x 2

Knees to Chest

Easy Spinal Twist

Restorative Jalandhara Bandha Sacrum Opener

Savasana

SWG Saturday 10:45am

16 Peeps

6 Drop Ins

Similar as last week.

Toe Strap Work

Ankle Strap and Block Squeeze Play

Navel to Sacrum Play

Uttanasana

Roll up to Standing

Tadasana with Strap and Block

Shoulder Opening

Tadasana san Equipment

2 Rounds of Lunge Salutes and Hamstring Stretching

Wide Stance Pelvis Awareness

Wide Leg Forward Fold

Tadasana

Warrior 2 Dance Both Sides

Wide Leg Foreword Fold

Tadasana

Side Triangle Both Sides

Wide Leg Foreword Fold

Malasana

Uttanasana

Tadasana

Side Angle Pose Both Sides

Wide Leg Foreword Fold

Malasana

Uttanasana

Roll up

Tadasana

Little Tree Both Sides

Uttanasana

Big Tree Both Sides

Uttanasana

Malasana

transition to earth

Windshield Wiper

Bridge Pose x 2

Mini Abdominals

Spinal Twist both Sides

Knees to Chest

Savasana

SWG Sunday 10:00am

10 peeps

2 Drop Ins

Took advantage of the unusually intimate group.  Got geeky about specific issues that seemed to be affecting individuals.  A lot of focus on the ujayyi pranayama and the play of subtle currents. More lecture than usual about the theories.  Eventually we move to frog using blankets to open our hips more.

Opening Actions

Toe Strap

Ankle Strap

Block Squeeze and the combination

Sacrum Belly Awareness

Uttanasana

Roll up to Standing

Ankle and Block Play in Tadasana

Shoulder Opening

Utkatasana

Tadasana

remove tensions

Tadasana

Ujayyi Pranayama

2 Rounds of Lunge Salutes with Hamstring Stretching

Standing Poses

Wide Leg Stance and Forward Fold

Leg Prana Line Awareness

Tadasana

Warrior 2 Dance Both Sides

Wide Leg Forward Fold

Roll Up

Tadasana

Side Triangle Both Sides

Wide Leg Forward Fold

Squat

Uttanasana

Roll up

Tadasana

Side Angle Pose Both Sides

Wide Leg Forward Fold

Squat

Uttanasana

Roll up 

Tadasana

Frog Pose on Blankets

Crawling

Childs Pose

Uttanasana

Tadasana

Walk Around

Supported Bridge Pose with 2 Bricks and a Blanket

Variations

Rest Over the Blanket

Spinal Twist

Savasana

SWG Saturday 10:45am

20 Peeps

5 Drop Ins

Big group with a lot of peeps I did not know.  So started slow and moved towards the 3 standing poses we have been working lately with the geeky details.  Tree Pose. 

Supine Hamstring Stretching with Strap

Bog Toes Strapped

Ankle Press and Block Squeeze

Belly Sacrum Understanding

Uttanasana

Roll up to Standing

Strapped and Bricked Tadasana with Shoulder Opening and Foreword Folding

Utkatasana

Tadasana

Remove Props

Tadasana

Wide Legged Stance with Pelvis Understanding and Tailbone Awareness

Foreword Fold

Roll up

Tadasana

Warrior 2 Dance Both Sides

Wide Legged Forward Fold

Tadasana

Side Triangle Both Sides

Wide Legged Forward Fold

Malasana

Uttanasana

Roll up to Standing

Tadasana

Side Angle Both Sides

Wide Leg Forward Fold

Malasana

Uttanasna

Roll up

Tadasana

little Tree Both Sides

Uttanasana

Tree both Sides

Uttanasana

Malasana

Transition to Earth

Windshield Wiper

Bridge x 2

Abdominal

Spinal Twist

Savasana

SWG Sunday 10:00am

11 Peeps

3 Drop Ins

Played with very similar actions as in Soft Vinyasa but went through sequence more appropriate towards SWG.  Emphasis on the feet, leg lines and belly sacrum work towards standing postures.

Toe Stretching with strap work.

Ankle Strap

Thigh Block

Belly Sacrum Play

Uttanasana

Sacrum Play

Roll up to Standing

Tadasana with Ankle and Brick Play

Tadasana

Ujayyi Pranayama

OM

2 Rounds Lunge Salutes

Wide Leg Stance with Pelvis Awareness

Warrior 2 Dance Both Sides

Wide Leg Forward Fold

Roll up

Tadasana

Side Triangle Both Sides

Wide Leg Forward Fold

Squat

Uttanasana

Roll up to Standing

Side angle pose both sides

Wide Leg forward Fold

Squat

Uttanasana

Roll up to Standing

Little Tree Both Sides

Uttanasana

Tree Both Sides

Uttanasana

Malasana

Transition to Lying Down

knees to Chest

Bridge Pose x 2

Abdominals x 2

Easy Side Twist Both Sides

Knees to Chest

Rest

Savasana

SWG Sunday 10:00am

17 peeps

Regulars. Sweet Vibe. Focused on Standing Postures and Breath. Opening towards Revolving Head to Knee Pose. Bridge Pose to Counter.

Extended Hand to Big Toe Pose at Wall.

Transition to Standing.

Wall Work
Set 1
Splat
Right Angle
Uttanasana

Set 2
Shoulder Opener @ Wall Both Sides
Splat
Right Angle
Uttanasana

Set 3
Side Waist Opener @ Wall Both Sides
Splat
Right Angle
Uttanasana

Tadasana
Ujayyi Pranayama

Wide Leg Stance
Pelvis Rotation
Wide Leg Forward Fold
Roll up to Standing
Tadasana

Warrior 2 Dance Both Sides
Wide Leg Forward Fold
Tadasana

Side Triangle Both Sides
Wide Leg Forward Fold
Malasana
Uttanasana
Tadasana

Side Angle Pose Both Sides
Wide Leg Forward Fold
Malasana
Uttanasana
Tadasana with Nostril and Feet Awareness

Tree Pose Both Sides

Uttanasana @ Wall

Revolving Head to Knee Pose Both Sides
Paschimotanasana @ Wall

Bridge Pose with Blanket and Brick Sequence

Knees to Chest
Easy Spinal Twist

Savasana

SWG Saturday 10:45am

9 peeps

4 Drop Ins
Two of the drop ins were working with back mischeif so class is super slow and explanaotry. Lots of talk about how the spine is put together, disc anatomy, etc.

Opening
Hamstring Stretching at Wall with Strap

Transition to standing

Wall Work
Pelvis Awareness
Splat
Right Angle
Uttanasana

Front Shoulder Opening Both Sides
Splat
Right Angle
Uttanasna
Roll up to Standing

Side Waist Opening Both Sides
Splat
Right Angle
Uttanasna
Roll up to Standing

Tadasana
Ujayyi Pranayama
1/4 Salutes
3 Rounds Lunge Salutes

Low Back Work
Sphinx x 2
Childs Pose

Reclining Buddha with Thigh Stretch both Sides

Locust 2 x 2

Roll onto Backs
Knees to Chest

Eye of Needle Both Sides
Spinal Twisting

Savasana

SWG Saturday 10:45am

14 Peeps
1 Drop In

Opening
Supine over a Bolster
Breath Attention

Transition to Supine with Feet at Wall
Hamstring Stretching with Strap

Transition All Fours
Cat/Cow
Childs
Dog Pose at Wall x 2

Uttanasana at Wall
Roll up to Standing

Side Stretching at Wall x 2
Splat Pose

Uttanasana at Wall

Warrior 2 Dance Both Sides
Wide Legged Forward Fold
Roll up to Standing
Tadasana

Side Triangle Pose Both Sides
Wide Legged Forward Fold
Malasana
Roll up to Standing
Tadasana

Side Angle Pose Both Sides
Wide Legged Forward Fold
Malasana
Roll up to Standing
Tadasana

Transition to Floor on Backs
Windshield Wiper
Bridge Pose x 2

Abdominals
Spinal Twisting

Savasana