Sweet Vinyasa Yoga, Monday @ 8:30am

17 peeps
1 Drop In


Blogger no longer has spell check.  This is a bummer.


Shared some of the inspiration from this weekend together in the Jam Session.  AL assisted.  It is sweet to be teaching together.  Theme continued from Saturday's class of Following the Heart.  Honoring MLK by noticing that doing the hearts work is not easy.  And the more conscious we become the harder the work. 


Still chanting up the Chakras.  Peaked with Revolving Triangle.


Opening
Revolving Head to Knee Pose
Malasana


Uttanasnaa
Roll up to Standing


Uddiyana Bandha Play
Heart Prana Pounding
Heart Hand Extension


Tadasasa
Ujayyi Pranayama


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


Tadasana


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


Tadasana
Utthita Tadasana
RAM
Sun to
Sequence 3
Lunge
Crescent Moon
3 Legged Dog with Hammie Stretch
Dog


Repeat Sequence 3 Other Side from Dog


Vinyasa 1
Plank
3 Rounds Dips
Baby Cobra to Locust to Cobra
Windshield Wiper
Rocket Cat
Childs Pose


Plank
Dog


Uttanasana
Roll up to Standing


Bow n Arrow Action Sequence


Tadasana
YAM
Sun to
Sequence 4
Lunge
Hammock
Pyramid
Revolving Triangle Pose
Lunge
Pigeon
3 Legged Dog
Dog


Repeat Vinyasa 1



Repeat Sequence 4


Side Plank with Bow n Arrow Arms Both Sides

Vinyasa 2
3 Rounds Chaturanga
Baby Cobra to Locust to Bow

Windshield Wiper


Roll onto Backs
Knees to Chest
Constructive Rest Pose
HAM silently inside


Bridge Pose
Rest
Wheel Stage 2
Rest
Wheel Stage 3
Rest


Eye of the Needle Variation
Eagle Twist (OM)

Rest
Repeat Other Side


Knees to Chest
Savasana (OM)

Sweet Vinyasa 8:30am Monday

22 Peeps

I thought today would be small.  It's a holiday week.  I came to the studio expecting to continue the mula bandha trajectory we started on Saturday and play with Sutra 1.2.  A totally different thing happened.  We played with with lots of different actions that I usually break up into specific sequences and combined them, moving towards eka pada koundinyasana 1.  I was really riding the wave the entire time with very little sense of where we were going.

I ended up sharing about my yoga anxiety dreams and the need for love.

Baddha Konasana Yin Style

Chest Press Dandasana

Transition to All Fours

Plank

Dog

Easy Side Plank Sequence

Dog

Lunge Sequence 1

Lunge Tuning

Hammock

Twisting Lunge

Dog

Repeat Other Side

Vinaysa 1

Dog

Plank

Locust 1

Rocket Cat

Childs Pose

Dog

Step Forward

Uttanasna

Roll up to Standing

Shoulder Rotation

Swamp and Cactus Action

Interlaced Finger Shoulder Stretch with Forward Fold

Roll up to Standing

Wise Guy Sequence

Tadasana

Ujayyi 

YAM

Seqeunce 1

Sun to Lunge

Swamp Warrior

Hallelujah Warrior

Parsvottanasana

Twisting Triangle with Bow n Arrow Arms

Pyramid

Lunge

Vinyasa 2

3 Legged Dog

Roll into Cobra

Locust

Cobra

Rocket Cat

Childs Pose

Plank

Dog

Step Forward 

Uttanasana

Roll up to Standing

Tadasana

HAM

Repeat Sequence 1 Other Side

Repeat Vinyasa 2

Sequence 2

From Dog

Leg Lift Extension Play

Lunge

Half Lord of the Fishes

Eka Pada Koundinyasaa (aka scissors)

Cow Face

Lunge

Vinaysa 3

Dog

Roll to Updog

Roll back to Dog

Repeat Sequence 2 Other Side

Repeat Vinyasa 3

Childs Pose

Vajarasana Meditation

Optional Headstand OR Favorite Forward Fold or Other

Freeform (almost)

Transition onto Backs

Easy Spinal Twist

Savasana

Sweet Vinyasa 8:30am Monday

18 Peeps

3 Drop Ins

Sit

Sacrum Play

Easy Cross Legged Forward Fold

Easy Side Bend

Switch Legs and Repeat Other Side

Slumpy Dandasana

Chest Press Dandasana

Transition All Fours

Plank

Dog

Uttanasana

Roll to Standing

Shoulder Shrugs

Uddiyana Bandha Sacrum Play

Arm Prana

Heart Prana

Arm Heart Extension Play

Heart Hand Connection

Tadasana

Ujayyi Pranayama

OM

Seqeunce 1

Sun to 

Twisting Lunge

Hammock Pose

Warrior 2 Dance

Crescent Moon

Pyramid

Lunge

Vinyasa 1

Dog

Rounded Plank

Cobra

Rocket Cat

Plank

Dog

Uttanasana

Malasana with forearms on floor (mouse pose prep)

Complete Sun to 

Tadasana

Repeat Other Side with

Vinaysa 2

Dog

Plank

Side Plank/Dog/Side Plank/Dog

Roll into Updog

Roll back Downdog

Optional Mouse Pose after Malasana

Bow and Arrow Arm Action Sequence

Sequence 2

Sun to Lunge

Warrior 1

Revolved Triangle with Bow n Arrow Arms

Pyramid

Lunge

Vinaysa 3

Dog

Rounded Plank to Up Dog

Roll back Down Dog

Uttanasana

Complete Sun to 

Tadasana

Repeat Other Side

Rest Child's Pose

Vajrasana Sit

Transition onto Backs

Bridge Pose

Bridge to Viparrita Karni

Plow

Karni Pindasana

Fish Pose Variation

Roll to Sitting

Slumpy Swampi

Forward Fold Choice

Sit

Savasana

Notes: The talking points ended up being around "target panic".  The play of being a totally defined and undefinable being.  And how rejection is a form of imitation.

Sweet Vinyasa, Wednesday 8:30am

19 peeps
2 drop in

Ended up playing with belly sacrum work towards twisting postures. Using the attention to front and back of body as well as bow and arrow arms. We touched in on an arm balance right at the end. Surprised me. Really surprised me cuz I was just giving feedback to a member of the TT this June that arm balances at the end of a practice seem unusual. Again, what you judge as "funny" or "strange" you end of up doing yourself so that you understand.

Sit
Easy Cross Legged Forward Fold
Easy Side Bend
Slumpy Dandasana
Easy Chest Press Dandasana

All Fours
Plank
Dog

Uttanasana
(Sacrum Play)
Roll up to Standing

Shoudler Shrugs

Uddiyana Bandha Play with Sacrum Dancing

Arm Prana
Heart Prana
Arm and Heart Prana Extenstion

Tadasana
Ujayyi Breathing
OM

Sequence 1
Sun to
Twisting Lunge (emphasis on engaging twist from sacrum)
Hammock Pose (emphasis on leg lines)
Deep Hip Opener Twist
Pyramid Variation

Vinyasa
Dog
Rounded Plank
Dog
Roll to Cobra
Windshield Wiper
Rocket Cat
Plank
Dog

Float to
Uttanasasana
Malasana
Bakasana
Pada Hastasana
Complete Sun to Standing

Repeat Other Side

Tadasana
Bow and Arrow Pattern
Tadasana

Sequence 2
Sun to
Lunge
Warrior 1
Twisting Triangle with belly cues and Bow and Arrow Cues
Pyramid Variation
Pigeon

Vinyasa
3 Legged Dog
Revolved Dog
Dog
Roll into Updog
Roll Back to Down Dog

Float to Uttanasana
Complete Sun to Tadasana

Repeat Other Side
Rest Child's Pose

Roll up
Half Lord of the Fishes Blueprint
Play towards Eka Pada Condensing 2 (aka scissors)
with Box or Cow Face In between

Bridge x 2
Knees to Chest

Freeform

Savasana

Sit

Sweet Vinyasa, Monday @ 8:30am

12 Peeps.
Feels like the Fall Crowd of Mondays again.
Mostly men which makes the class more quiet.

Opening
Sit
Cross-legged Seated Spinal Twist (slow and deliberate)
Forward Fold over Crossed Legs
Chest Press

(Repeat Other side)

Transition All Fours

Cat/Dog
Childs
Half Dog
Rounded Back
Plank
Dog
Plank
Sphinx (slow set up with inner thigh line awareness)
Low Cobra
Rocket Cat
Plank
Dog

Sequence 1
Twisting Lunge
(emphasis on spinal length and slow twist)
Uttanasna

Roll up to standing

Extended Tadasana
Cactus Arms
Shoulder opener with hands clasped behind back and forward fold
Release to Half Arch

Twisting Lunge on the other side

Vinyasa 1
Dog
Plank
Locust with arms along side
Low Cobra
Rocket Cat
Plank
Dog

Sequence 2
Low Lunge
Crescent Moon with Cactus Arms
Pyramid Variation

Uttanasana
Roll up to Standing

Bow n Arrow Arms
Release to Eagle Wrap Rounding
(Repeat Other Side)

Shoulder Opener with Hands clasped Behind the Back with Forward Fold

Low Lunge other Side
Crescent Moon with Cactus Arms
Pyramid Variation

Vinyasa 2
Down Dog
Roll into Cobra
Rocket Cat
Childs

demo

Vinyasa 3
Roll into Up Dog
Roll back to Down Dog


Sequence 3
Warrior 1
Twisting Triangle with Bow n Arrow Arms
Pyramid Variation
Pigeon
Revolved Dog

Repeat Vinaysa 3

Repeat Sequence 3

Rest Childs Pose

Transition onto Backs

Upward Facing Bow Pose x 2
(employing inner thigh awareness, tailbone awareness and cactus arms)

Happy Baby
Abdominal Sequence
Spinal Twist

Freeform

Savasana

Yoga Basics, Monday @ 5:15pm

5 peeps.
Took advantage of the smaller group to work towards headstand.
Everyone went up!

Opening
Quiet Sit
Slow deliberate Spinal Twist
Cross Legged Forward Fold
Backward Chest Press

(Repeat Other Side)

Transition onto all fours
Cat/Dog
Childs
1/2 Dog
Rounded Back
Plank
Dog
Plank
Sphinx
Rocket Cat
Plank
Dog
Uttanasana

Roll to Standing

Cactus Arms
Bow and Arrow Arms to Eagle Wrap and Rounded Back
(repeat other side)

Shoulder stretch with hands clasped behind back, arms over head forward fold
Half Arch

Sequence 1
Low Lunge
Crescent Pose with Cactus Arms
Pyramid Variation
Transition to standing
Twisting Triangle
Pyramid
Uttanasana
Roll to standing

Repeat other side

Sequence 2
Standing Headstand Preparation
Uttanasana
Down Dog
Childs
Sirsasana Preparation Pose
Childs
Uttanasa
Roll to standing

Headstand Practice at wall with 3 blocks.

Childs Pose.

Bridge Pose with Block.

Revolved Eastern Stretch with Bow and Arrow Arms to Paschimotanasna

Savasana

Quiet Sit.

Sweet Vinyasa, Monday @ 8:30am

Just back home from being back east for week. Reeling a bit from family stuff. Feeling into the process of allowing my heart to break. Allowed that to be the theme.

11 Peeps.

Opening

Quiet Sit
Cross Legged Forward Fold
Slow Deliberate Seated Spinal Twist
(Repeat with opposite Cross)

Transition to all fours
Cat/Dog
Childs
1/2 Dog
Rocket Dog
Plank
Dog
Plank
Locust
Rocket Cat
Plank
Dog

Sequence 1
Twisting Lunge
Uttanasana
Cactus Arms
Shoulder Stretch with hands clasped behind, arms over head forward fold

Bow n' Arrow Arms
Eagle Wrap Round
(repeat other side)
Shoulder Stretch with hands clasped behind, arms over head forward fold

Twisting Lunge on opposite Side

Vinyasa 1
Downward Facing Dog
Plank
Locust with arms along side
Rocket Cat
Plank
Dog

Sequence 2
Low Lunge with Hip Rolling
Crescent Moon with Cactus Arms
Pyramid Variation
Uttanasana

Balance Play
Extended Hand to Big Toe Pose on Leg we stepped forward on
Transition to Tree
Transition to Galvasana Prep Hip Stretch
Roll back to Standing

Sun Salute to Uttanasna
Lunge with same leg forward to pidgeon (to stretch the temsion from the standing leg)
One Legged Dog

Vinaysa 2
Roll into Cobra
Rocket Cat
Plank
Dog

Repeat Sequence 2
Repeat Vinyaa 2

Sequence 3
Malasana
Bakasana Twice

Sequnce 4
Roll onto Back for Happy Baby
Windsheild Wiper
Bridge
Wheel
Hamstring Abdominals

Cool Down
Roll up to Siting
Revolving Eastern Stretch variation using Bow and Arrow Arms to Paschimotanasana

Savasana

Quiet Sit.

Yoga Basics, Wednesday @ 5:15pm

9 Peeps
Smokey and Hot Day

Opening
Supported Heart Opener
(Attention to breath)

Cross Legged Spinal Twist
Forward Fold
Chest Press

Switch Leg Cross and Repeat

Transition to All Fours

Cat/Cow
Childs
Half Dog
Rocket Cat
Plank
Dog
Childs
(demonstration)
All Fours
Plank
Dog
Uttanasana
Tadasana

Side Stretch
Forward Fold

Bow n Arrow Arms
Arms Clasped Behind Back with Strap Forward Fold
Repeat Other side

Breath Awareness

1/4 Suns
1/2 Suns

Sequence 1
Sun Salutation into Low Lunge
Twisting Lunge
Uttanasna
Roll up to Standing

Repeat Other side

Sequence 2
Sun Salutation to Low Lunge
Crescent Pose with Cactus Arms
Hamstring Curling Stretch
Uttanasana
Roll up to Standing

In Second Round, after the Hamstring, find Childs Pose.

Camel from Sitting on a Block (x2)
In Between, release into Standing forward fold.

Squat Release onto Back.
Knees to Chest

Eye of the Needle Stretch
Half Happy Baby
Extended Hand to Big Toe Pose Stretch
Repeat Other Side

Savasana

Sit

Help of Ojai, Wednesday at 1:30pm

My last Class at Help of Ojai for the Summer Session.
Wish I was teaching the next class.
What a sweet a wonderful group.

Opening
Start Supine
Little Toe to Head Relaxation Technique
Knees to chest
Supine Hand to Big Toe Stretch Sequence

Roll to a Side
and Come to Standing

Side Waist Stretch Both Sides
Forward Fold

Bow n' Arrow Arms Stage 1
Forward Fold
Repeat Other Side

Cactus Arms

Bow n Arrow Arms with Cactus Arms
Arms Overhead Stretch
Arms Behind Back with Strap and Forward Fold
Roll Back Up

Breath Awareness
1/4 Suns
1/2 Suns

Forward Fold
Squat
Roll onto Back

Windshield Wiper
Bridge Pose Stage 1
Bridge Pose Stage 2
Bridge Pose with Strap

Knees to Chest
Happy Baby
Spinal Twist

Savasana

Sit

Stiff White Guys, Saturday at 10:45am

17 Peeps
Mix of new and familiar.
Again, we have all been walking around without breathing for a couple days cuz of all the smoke. So wanted to open up lungs and ribs without building too much heat cuz it is also HOT and a lot of the ladies that come to this class feel hot all the time already.

Opening
Start Supine
Knees to Chest, rocking side to side

One one side:
One Knee into Chest, other foot on floor with knee bent. Work knee towards and away chest with breath 3x and hold.
Release that leg to sky and play with hip rotation understanding.
Reverse Pigeon (aka Eye of the Needle Stretch)
Release and Rest.

Repeat Other side.

Knees to Chest.
On one side:
Knee to chest, other foot on floor with knee bent.
Wrap Strap around foot and extend leg straight for Supta Padangusthasana A, B and Abdominal.

Release and Rest..
Repeat Other Side.

Transition to side and up onto All Fours.

Cat/Dog
Childs
Half Dog
Rocket Cat
Plank
Dog
Rest Childs.

Repeat above.
From Second Dog, bring feet to the hands.
Dangling Forward Fold.
(Emphasize releasing the neck).

Roll up to standing
Shoulder Shrugs

Side Waist Stretch (Emphasizing Effort and Ease)
Forward Fold

Bow n Arrow Arms
(Play with effort and ease and releasing the neck)
Release to Utthita Tadasana with fingers interlaced, palms up
Release into Shoulder Stretch with arms behind back holding Strap
Roll Back Up

Repeat Other side.

Cactus Arms.

Cactus and Bow n Arrow Arms Combined.
Both sides with Forward Folds in between.


Bring Attention to the Breath. The effort of the inhale and the ease of the exhale.
1/4 suns and 1/2 suns

Release into forward fold.
Squat to sitting.

Cross Legged Seated Twist.
(Breaking it down slow and twisting the neck.)

Roll onto Back
Knees to Chest

Windsheild Wiper Stretch.
Bridge with arms over head
Bridge with arms underneath

Abdominals

Easy Spinal Twist

Savasana

Sit.

Soft Vinaysa, Saturday @ 9am

11 Peeps
Mix of Regulars and Drop Ins.

We have had fire out here and you stop breathing when there is a fire. You get all tight and become anxious. Today, we woke up with a wind change and the air was clear, so took advantage of it to twist and open up the lung space again. I also wanted to continue the twisting balance theme that arose on Wednesday. Still feels Rough, but like where it seems to be going. Ran out of time today.

Opening
Seated Cross Legged Forward Fold
Slow Seated Spinal Twist
(Emphasis on moving each part of the back and relaxing into the twist as you go)

Switch Cross of Legs and Repeat Other Side.

Transition All Fours
Cat/Dog (play in spine)
Childs
1/2 Dog
Rocket Cat
Plank
Dog
Plank
Sphinx
Rocket Cat
Eye of the Needle Shoulder Stretch
Cat/Dog
Plank
Dog
Eye of the Needle with Dog (Grabbing Back Ankles)
Plank
Low Cobra Locust
Rocket Cat
Plank
Dog

Sequence 1
Twisting Lunge (Right Foot Forward)
Uttanasana
Half Chair
Utkatasana
Tadasana

Bow n' Arrow Arms to One Side
Release to Utthita Tadasana with Hands Clasped, balancing on Balls of Feet
Release to Arms Clasped Behind Back Forward Fold
Roll Back up to Standing

Repeat Other side
On Second side, after Forward Fold with Hands Clasped

Transition to Twisting Lunge the Other Side (Left Foot Forward)

Vinaysa 1
Down Dog
Plank
Side Plank Both Sides
Dog
Plank
Locust with arms along side
Rocket Cat
Plank
Dog

Sequene 2
Low Lunge with Side Hip Opening (Left Foot Forward)
Hamstring Stretch with Cat/Dog Work
Step Forward Uttanasana
Half Chair
Utkatasana
Tadasana

Balance Play on Right Foot
Modified Extended Hand to Big Toe Sequence with Lifted Leg Knee Bent
Release to "Standing Eye of the Needle" Hip Stretch
Roll Back Up.
Use a 'sun salutation pattern' to find self into lunge with Right Leg Forward.
Bring Hands on inside and open right hip to stretch the outer line.
Transition back to Dog.

Vinaysa 2
Dog
Plank
Locust 3 with hands clasped behind head and elbows lifting
Rocket Cat
Plank
Dog

Repeat Sequence 2
Repeat Vinyasa 2, but do Locust with Arms Clasped behind back

Sequnce 3
from Dog
Lunge
Uttanansa
Roll up to standing

Cactus Arm Action Established
Combine Bow n Arrow Arms with Cactus Arms
Forward Fold
Squat
Roll onto Backs
Find Twisting Extended Hand to Big Toe Pose Supine on both sides
Roll Back up to Squat, Forward fold, to Standing

Set up to find Parivritta Utthita Hasta Padangusthasana
Play with this, combing the elements of keeping the heart open, twisting and balancing.

Forward Fold
Squat
Roll onto Backs
Happy Baby

Counter Poses
Windsheild Wiper Pose
Bridge with Arms Overhead
Bridge with Arms Clasped Under

Cool Down
Cross Legged Supine Back Release (switch sides)

Savasana

Sit

Yoga Basics, Wednesday at 5:15pm

8 or 9 Peeps.

Super Hot Day. The fire is getting closer to Ojai and the air was thick with smoke and ash. I was surprised that anybody showed up. I knew that I did not want to increase heat with standing postures. I ended up getting into teaching specific detailed actions of twisting and then playing with a little balance work.

Legs up the Wall with Cooling Breath
Eye of the Needle at Wall

Cross Legged Forward Fold
Slow Seated Twist (emphasis on feeling each section of the back and neck)

Transition to All Fours
Cat/Dog
Childs
Half Dog
Rounded Back Counter Pose
Plank
Dog
Childs
Eye of the Needle Shoulder Stretch
Cat/Dog
Plank
Dog
Standing Forward Fold
Tadasana

Side Stretch to teach Effort and Ease
Clasped Hand Shoulder Stretch with Forward Fold

1/4 and 1/2 Suns

Bow and Arrow Arm Action and Twisting
(In between sides: interlace fingers and extend up, balancing on toes. Release into forward fold with hand clasped behind back).

Cactus Arm Action

Combine Bow and Arrow Arms with Cactus Arms with Efforting and Relaxing

Balance Play
Standing Forward Fold
Easy Balance Pose holding Knee
(I learned tonight that it is not easy for everyone to hold their knee, particularly if you are a bigger size.)
Standing Forward Fold

Modified Revolved Extended Hand to Big Toe Pose
Bent Knee and Back Hand on Wall

Forward Fold
Squat

Seated Spinal Twist using Bow and Arrow Arms
1/2 Cow Face
Baddha Konasana

Supported Heart Opener

Savasana

Sit