Sweet Vinyasa 8:30am Monday

18 Peeps

One New Drop In

Similar Theme as the last week.  Breath Awareness.  Swamp Monster and Cactus towards Warrior 1 Play. Bakasana Play.  Today we did Sirsasana 1 instead of 2.  Theme: Start to show up as your full self.

Sit

(I am struggling with how much to say.  Most of the time it feels like nothing needs to be said, but sometimes I compel myself to be of assistance)

Sukhasana

Sacrum Play

Forward Fold

Side Bend

(Switch Legs and Repeat Other Side)

Transition All Fours

Weight Understanding in Hands

Plank

Dog

Uttanasana

Roll up to Standing

Shoulder Rotation

Swamp/Cactus Action

Wise Guy Sequence

Tadasana

Ujayyi Pranayama

YAM

Sequence 1

Sun to 

Lunge

Swamp Warrior to Cactus Warrior

Pyramid Variation

Lunge

Vinaysa 1

Dog

Rounded Plank

Cobra

Windsheild Wiper

Rocket Cat

Plank

Dog

Repeat Standing Sequence 1 on Other Side from Dog

Repeat Vinaysa 1

Uttanasana

Malasana

Bakasana

Malasana

Mouse Pose

Uttanasana

Roll up to Standing

Tadasana

HAM

Sequence 2

Sun to

Lunge

Swamp Warrior to Cactus Warrior

Parsvottanasana

Warrior 3 Variation

Standing Splits

Twisting Lunge

Vinyasa 2

Dog

Roll to Updog

Roll to Downdog

Repeat Sequence 2 Other Side from Dog

Vinyasa 2

Uttanasana

Malasana

Bakasana

Malasana

mouse Pose

Malasana

Uttanasana

Roll up to Standing

Tadasana

Inverted Sirsasana 1

Interlaced Shoulder Stretch

Uttanasna

Dog

Sirsasana 1 Prep

Then Open Class

Sirsasana or something else

Childs Pose

Vajrasana Meditation

OM x 2

Half Lord of the Fishes

Cow Face

(Switch Legs and Repeat Other Side)

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

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

Yoga Basics, Monday @ 5:15pm

15 Peeps.

Sit
Om

Opening
Cat/Dog
Childs
1/2 Dog
Rounded Back
Plank
Dog
Childs
(demo)
Plank
Dog
Uttanasana

Roll up to Standing

Action 1
Cactus Arms to Urdhva Dhanurasana Arms
Release to hands clasped behind back shoulder stretch

Action 2
Cigarette Girl Arms to Standing Chatarunga/Plank Work
Release to hands clasped behind back shoulder stretch

Sun Salutations
1/4 Suns
1/2 Suns

Warrior 2 Sequence
Tonight we played with finding the breath in the legs. Up through the inner line, and out the outer edge.

Dancing Warrior Both Sides
Prasarita Padottanasana
Tadasana

Dancing Warrior Both Sides
Prasarita Padottanasana
Malasana
Uttanasna
Tadasana

Balance Work
Balance Play
Little Tree
Uttansana
Vrksasana

Uttansana
Squat

Roll onto Backs
Windshield Wiper Pose
Bridge Pose
Bridge pose with Cigarette Girl Arms
(playing with this to get peeps used to holding weight in elbows)

Supine Hand to Big Toe Pose with Bridge Hip Lift

Spinal Twist

Savasana

Sweet Vinyasa, Monday @ 8:30am

12 Peeps.
Only 3 women.

Sit.
(Been sitting lately. Eric says it provides a nice "threshold" to step over and into the practice. Using it to bring attention to spine to draw that through class).
Om.

Opening
Cat/Dog
Childs
Half Dog
Rounded Back
Plank
Dog

Step Forward Uttananasa
Roll up to standing

Action 1
Cactus Arms to Upward Facing Bow Pose Arms
Hands clasped behind back shoulder stretch.
Roll back up to standing.

Action 2
Cactus Arms to Cigarette Girl Arms to Standing Chaturanga and Plank Pose
Hands clasped behind back shoulder stretch.
Roll back up to standing.

Sun Salutations
Three 1/4 Suns
Three 1/2 Suns

Sequence 1
Sun to Twisting Lunge
Side Angle Prep Pose
Triangle
Side Triangle
Lunge

Vinyasa 1
Dog
Plank
Chaturanga
Locust
Cobra
Rocket Cat
Plank
Dog

Step forward Uttanasnaa
Open to Tadasana

Repeat Sequence 1
Repeat Vinyasa 1

Sequence 2
Sun Salutation
Twisting Lunge
Side Angle Preparation
Triangle
Bound Triangle
Bound Side Angle Pose
Release into Hip Opener

Vinaysa Two
Down Dog
Plank
Slow hovering Chaturanga
Locust with arms along side, rolly polly style
Rocket Cat
Plank
Dog

Step forward uttanasana
To open to Tadasana

Repeat Sequence 2
Repeat Vinyasa 1

Rest Childs Pse

Sirsansa
(almost everyone does headstand lately. amazing. 3 block work as alternative. legs up wall or virasana)

Childs pose

Transition onto backs.

Windshield Wiper Pose
Bridge Pose 1
(slow and deliberate and stages)
Abdominal work
Bridge pose to Upward Facing Bow Pose
(slow and deliberate and stages)
Abdominal Work
Bridge pose to Upward Facing Bow Pose
(slow and deliberate and stages)
Abdominal Work
Upward Facing Bow Pose
Abdominal Work
Slow deliberate Plow Pose
Karni Pidasana
Roll out to Supine

Uttana Padasana (Fish Pose Variation)

Forward Fold Choice (Paschimotanasana, Baddha Konasana, Uppavista Konasana)

Freeform

Savasana

Sweet Vinyasa, Wednesday @ 8:30am

Large Group. Maybe 17.

I have been getting technical lately and having fun with it. But today I tried to balance some of the technical with the energetics of the breath. Emphasizing getting the BASE, LANDING...then opening and lightening up.

Sit for a few minutes.
Om.

Slow Cat Dog with emphasis on feeling the changing stresses.
Child's Pose.
Half Dog
Plank
Dog
Uttanasana
Tadasana

Lately I have been playing with using the breath to help land. SO "big inhale, exhale haaaah, Land". The sense I am trying to share is the possibility of relaxing into each moment.

Cactus Arms to Cigarette Girl Arms Action to "Standing Chaturanga"

Cigarette Girl Arms is a new thing. Imagine one of those girls from the 40s with a tray full of cigars, gum, cigarettes for sale. Shoulders drawn back and down, tits forward, elbows in close to the body and palms up.

Keeping action of shoulders, turn palms down and flex palms. Now, you are in the position of chaturanga, but upright. We hang out here and play with moving from "plank" to "chaturanga" standing to memorize the shoulder action without the weight.

Release to hands behind back for clasped hands behind back forward fold.

Cactus Arms to Cigarette Girl Arms Action to "Shoulder Stand"
Create the cigarette girl position again.
Then from that position, keeping the shoulders back and down, playing with drawing elbows back to feel the effort in the shoulders to stay "aligned" as you do this. Eventually, the hands are on the sacrum region and chin is rolling forward and down, mimicking viparita karni. Some peeps might draw the hands up back to mimic shoulder stand.

Release to hands behind back for clasped hands behind back forward fold (funky knuckle on top).

Three 1/2 Suns

Sequence 1
Sun to lunge
Twisting Lunge
Warrior 1 (emphasis on grounding thru legs and letting heart float up)
Down Dog

Vinyasa 1
Plank
Chaturanga Hover
Locust to Cobra
Rocket Cat
Plank
Dog

Jump Forward
Complete Salute to Tadasana

Sequence 2
Sun to Lunge
Twisting Lunge
Warrior 1
Warrior 2 (moving in and out of it with breath to really LAND)
Side Angle Pose Preparation
Triangle
Side Triangle
Parsvakonasana (hand on inside of foot)
Deep Hip Opener
Down Dog

Repeat Vinyasa 1

Jump Forward
Complete Sun to Tadasana

Repeat Sequence 2

Vinaysa 2
Plank
Chaturanga Hover
Locust with arms along side, rocking it around.

Release to Rocket Cat and Child's Pose.

Roll up into vajrasana.

Cactus Arms to Sirsasana Arms.

Sirsasana Prep.
Sirsasana.
(Most everyone coming to class these days practices Sirsasana. We use the "3 block method" as a starter. I always give legs up the wall as an option. Virasana is an alternative too.)

Transition onto backs.

Bridge Pose with "cigarette girl" arms.
Viparita Karni with option to move to shoulder stand.

Plow
Karni Pidasana
Uttana Padasana

Knees to Chest
Spinal Twist

Savasana

Sit.
Om.

Yoga Basics, Wednesday @ 5:15pm

11 Peeps.
Only one man tonight, so took advantage of the more flexible women.

Sit.
Attention to Spine.
Om.

Opening
Tailbone Awareness.
Cross Legged Forward Fold.
Backwards Chest Press

(Repeat Other Side)

Transition All Fours
Cat/Dog
Childs
1/2 Dog
Rounded Back
Plank
Dog

Plank
Sphinx
Locust Rock to Cobra
Rocket Cat
Childs
1/2 Dog
Rounded Back
Plank
Dog

Uttanasana
Roll up to standing.

Sequence 1
Cactus Arms
Hands clasped behind back forward Fold
Roll up to standing

Sequence 2
Block Between Legs
Inner thigh rotation, tailbone dropping Action understanding
using the "Watermelon Seed" Visual

Cactus Arms towards inverted Sirsasana

Transition into 1/2 Suns (6 rounds)

Remove Block

Sequence 2
Sun Salutation to Low Lunge.
To Warrior 1 Play
Step Forward

Repeat Sequence 2

Sequence 3
Sun Salutation to Low Lunge
Crescent Moon
Hamstring Curl Stretch
Uttanasana
Tadasana

Repeat Sequence 3

Malasana

Sequence 4
Table Top
Paschimotanasana
Purvotanasana
Paschimotanasnaa

Sequence 5
Bridge with a Block
(some peeps played towards straight legs)
Happy Baby Abdominal Sequence
Easy Spinal Twist

Savasna

Sit.

Sweet Vinyasa, Wednesday @ 8:30am

Been in a technical mood lately. Do not think I posted Monday's classes, but they were really detailed like today's. Maybe it is cuz I am living in the Math Problem of the Crib. Maybe it is cuz the Crib is coming and I am staring to go through the regularly scheduled teaching crisis... But it is fun to play a little bit in the geeky arena and see what happens.

14 peeps.

Sitting
Awareness to Spine.

Opening
Forward Fold over crossed Legs.
Backward Chest Press
(Repeat Other Side)

Transition onto All Fours
Cat/Dog
Childs
1/2 Dog
Rounded Back
Plank
Dog

Plank
Sphinx
Locust Rock into Cobra
Rocket Cat
Plank
Dog

Sequence 1
Low Lunge
Crescent Moon with Cactus Arms
Hamstring Curling to Hamstring Stretch (lots of flexible peeps today, many went into splits)
Twisting Lunge

Vinaysa 1
Dog
Plank
Locust Cobra Rock
Rocket Cat
Plank
Dog

Repeat Sequence 1 other side
Repeat Vinyasa 1


Jump Forward
Dangling forward Fold
Roll up to standing

Sequence 2: Actions
Cactus Arms
Hand clasped behind back forward fold
Roll up to standing

Block between legs work to dial in inner thigh and tailbone relationship
Keeping block there, Cactus arms to Sirsasana Upright

Transition into 1/2 Suns (6)
Remove Block.
Tadasana

Sequence 3 (Actions in Standing Postures and others)
Use Sun Salutation to move to:
Warrior 1 (nitty gritty details)
Parsvottanasana (detailed)
Warrior 3
Standing Splits
Pigeon
Revolved Dog

Vinaysa 2
Roll into Upward Facing Dog
(emphasising the inner thighs meeting the tailbone)
Roll back to Down Dog

Jump Forward
Dangling forward fold
Roll up to Tadasana

Repeat Sequence 3
Repeat Vinyasa 2

Jump through to sitting

Purvotanasana
(inner thigh/tailbone heaven)
Paschimotanasana

Roll Back
Bridge on block with straight legs
(using the actions of inner thigh and tailbone)

Here, i should have shown the kapotanasana variation on the block, instead i suggested upward facing bow pose or dwi viparitta dandasana. that was too much.

Happy Baby Abdominal Sequence
Spinal Twist

Savasana

Sit.

Yoga Basics, Monday @ 5:15pm

12 Peeps.
Strong Group.
Felt like we might work towards Upward Facing Bow Pose, but as we got closer to that point, felt like too much, so went towards Bow Pose instead. But allowed the focus to be on identifying the compression point in the spine and learning how to change it and or relax around it.
Spoke a little about learning how to feel and trust what you know.

Sit.
(I have been guided to practice leading longer and longer sits at the beginning of class. My resistance to do this has been around the knowing that it is hard for people...and it makes it harder to arrive late like peeps do in Ojai...but like anything, you have to start practicing if you want it to be easier...)

Opening
Slow deliberate cross-legged seated Spinal Twist
Forward Fold over crossed legs
Backbend Press

(Switch Legs and Repeat other side)

Transition All Fours
Cat/Dog
Childs
1/2 Dog
Rounded Back
Plank
Dog
Plank
Sphinx
Rocket Cat
Plank
Dog

Walk hands back to feet
Standing Forward Fold
(It seems that it is easier for peeps to walk hands back to feet than bring feet towards hands...)

Roll up to standing

Shoulder Opening with Strap
3 Rounds of Arms Rotating up and over the top of the head
2 Rounds of Bringing Arms over head (holding strap) into Standing Forward Fold

Cactus Arm Action into
Half Sun Salutations

2 rounds of Half Lunge Salutes
(First round, step back into a low lunge and relax into the opening. Stepping back forward and repeating other side. Second set we played with Crescent Moon and Cactus Arms, stepping back forward. After second side of second set, we found child's pose).

Transition All Fours
Plank
Downward Facing Dog
Plank
Low Baby Cobra
Rocket Cat
Childs

Set Square Bolster up across the mat.
Lie down over it with Hip Bones at back of Bolster.

Sphinx on Bolster
Low Cobra on Bolster

Childs Pose

(I demoed moving into Bow Pose on Bolster)

Bow Bose on Bolster 2x

Childs Pose on Bolster

Roll up and Transition onto Backs

Knees to Chest

Eye of the Needle (aka Reverse Pigeon)
Supine Hand to Big Toe with Strap Sequence
(Repeat Other side)

Easy Spinal Twist

Savasana

Sit.

Sweet Vinyasa, Wednesday @ 8:30am

14 Peeps.
Theme: Using the Shoulder Blades as the alter of the Heart

Sit.
(Guided towards looking at and listening to the spine).

Opening
Slow deliberate cross-legged Spinal Twist.
(Switch cross of legs and repeat other side)

Transition All Fours
Cat/Dog
Childs
Half Dog
Rounded Back
Plank
Dog
Plank
Sphinx
Low Cobra
Rocket Cat
Plank
Dog

Sequence 1
Twisting Lunge
Standing Forward Fold
Extended Tadasana
Cactus Arms
Interlaced Fingers Behind the Back Forward Fold Shoulder Stretch
Half Arch
Twisting Lunge (other side)

Vinyasa 1
Down Dog
Plank
Locust
Low Cobra
Rocket Cat
Plank
Dog

Sequence 2
Crescent Moon -- with cactus arms
Pyramid Variation
Standing Forward Fold
Extended Tadasana
Cactus Arms -- drawing arms straight overhead to connect the action of Upward Facing Bow Pose
Interlaced Fingers Behind the Back Forward Fold Shoulder Stretch
Half Arch
Crescent Moon (other side)
Pyramid Variation

Vinayasa 2
Dog
Roll into Cobra
Rocket Cat
Childs

(demo of rolling into UpDog)

Vinyasa 3
Down Dog
Roll into Up DOg
Roll back into Down Dog

Sequence 3
Warrior 1 with cactus arms
Parsvottanasana
Warrior 3 Variation
Standing Splits
Pigeon with Back thigh Stretch
Pigeon
Revolved Dog

Vinaysa 3

Repeat Sequence 3 other side

Vinyasa 3

Rest Childs

Roll up to sitting and transition onto Backs.

Main Event
Bridge Pose
Upward Facing Bow Pose 2 times, emphasizing the Cactus Arm Lift

Knees to Chest
Hamstring Abdominal Sequence with Happy Baby
Spinal Twist

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