Sweet Vinyasa Yoga, Wednesday 8:30am

21 peeps
2 Drop ins

Similar lunge pattern with chakra chanting, but moving towards side angle pose.  I got the hit that this weekend's Jam Session will spin the new pattern.  Theme was around the meaning of the word, patience.  The root means suffering.

And this new version of Blogger does not have spell check.

Opening
Yin Butterfly
Chest Press Butterfly
Revolving Head to Knee Pose Both Sides
Malasana
Uttanasana
Roll up to Standing

Tadasana
Ujayyi Pranayama

Sequence 1
LAM
Sun to
Simple Lunge
Dog
Simple Lunge Other Side
Complete Sun to Standing

Tadasana

Sequence 2
VAM
Sun to
Lunge
Twisting Lunge
Hammock
Hip and Hamstring Opener
Lunge
Dog
Lunge Other Side
Twisting Lunge
Hip and Hamstring Opener
Lunge
Complete Sun to Standing

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

Repeat Sequence 3 Other Side

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

Easy Side Plank Both Sides
Childs Pose
Plank
Dog

Uttanasana
Complete Sun to Standing

Tadsasana
YAM
Sun to
Sequence 4
Lunge
Hammock
Side Angle Blueprint
Triangle
Side Traingle
Extended Side Angle Pose
Lunge
3 Legged Dog
Dog

Repeat Vinayasa 1

Plank
Dog

Repeat Sequence 4 Other Side

Side Plank Both Sides
Dog

Vinyasa 2
3 ROunds Chaturanga
Baby Cobra to Locust to Bow
Windsheild Wiper

Roll onto Backs
Knees to Chest

3 Silent HAM
Bridge Pose x 2
Wheel Pose

Eye of the Needle Variation
Eagle Spinal Twist with OM inside

Repeat Other Side

Knees to Chest
Savasana

Sit

Stiff White Guy Yoga, Saturday 10:45am

19 Peeps or so

Felt like herding cats as people kept arriving late.

Opening
Supine Hamstring Stretch at Wall
Supta Uthitta Tadasana

Transition up to Sitting
Easy Relaxed Side bending
Side bending "for real"

Transition to Standing
Easy Uttanasana

Lebowski Shoulder Circles
Hokey Pokey Schiffmann Style Shaking
Full Body Shaking
Heart Prana Pounding
Heart to Hand Prana Extension

Tadasana
Ujayyi Pranayama

Wall Sequence
Shoulder Opening @ Wall
Splat
Right Angle
Uttanasana
Roll up to Standing

Repeat Wall Sequence with Leg Lift in Right Angle

Towards Warrior 3 Sequence 1
Pyramid Stance with Arms Extending
Tadasana
Pyramid Stance with Arms Extending other side
Uttanasana
Roll up to Standing

Towards Warrior 3 Sequence 2
Pyramid Stance with Arms Extending
Baby Warrior 3
Tadasana
Pyramid Stance with Arms Extending other side
Baby Warrior 3
Uttanasana
Roll up to Standing


Towards Warrior 3 Sequence 3
Pyramid Stance with Arms Extending
Baby Warrior 3
Warrior 3
Tadasana
Pyramid Stance with Arms Extending other side
Baby Warrior 3
Warrior 3
Uttanasana
Roll up to Standing

Transition to Vajrasana on 2 blocks

A-U-M Chanting
AUM x 3

Sit

Transition onto Backs
Knees to Chest
Easy Spinal Twist Both Sides

Savasana

Help of Ojai Class, Wednesday @ 1:30pm

This is our last class of 2009 with this group.
When I arrived, everyone was already supine, lying over bolsters and resting.

Opening
Attention to the Breath
Tether awareness to heart center

Transition up to Sitting
Discussion: How do you know your practice is working? I asked the peeps what keeps them coming back to yoga.

Everyone shared. Some examples include:
- I feel more relaxed and I take that with me all day.
- I feel more at peace.
- My knee doesn't hurt anymore.
- I feel more centered in myself.
- I need to or else my back and sciatica hurt.
- I feel looser and more mobile.
- I feel happier.

This was sweet. I was inspired to ask because of our sweet time together in the Jam Session. The sharing was so cool.

Transition to a standing foreword fold.
Roll up to Standing

Hokey Pokey Schiffmann Shaking
Full Body Crazy Person Shaking and Giggling
Arm Prana Slapping
Heart prana Awakening
Heart Prana Pounding and Tarzan yelling

Heart Hand Prana Extension Play

The Big Lebowski Shoulder Circles

Shoulder Stretching at Wall to create Breathing Room
Splat
Right angle Pose
Uttanasana

Repeat About with different angle for shoulder stretch and balance on one leg in right angle pose

Return to Face into Center

Warrior 3 Sequence
Stage 1
Parsvottanasna Stance with Extended Arms to Sky Both Sides
Uttanasana

Stage 2
Parsvottasnana Stance with Extended Arms to Sky Both Sides
Lift off to "baby" Warrior 3
Return to Tadasana
Repeat Other Side

Stage 3
Parsvottasnana Stance with Extended Arms to Sky Both Sides
Lift off to "baby" Warrior 3
Dip Lower as appropriate
Return to Tadasana
Repeat Other Side

Uttanasana
Tadasana

Transition to Vajrasana and sit on 2 bricks
A-U-M Breakdown
Chanting A, then U, then M
Then 3 Rounds OM

Used this as the experience of Sutra 1.2 and 1.34.

Transition to Backs
Knees to Chest

Waterfall Pose with Bolster and Chair for Savasana

Sit

Sweet Vinyasa 8:30am Monday

11 Peeps

Riffed off the sequence from Tuning Workshop yesterday.  Emphasis on Alignment and Movement through Legs.

Yin Baddha Konasana

Chest Press Butterfly

Malasana

Wide Leg Uttanasana

Roll up to Standing

Tibetan Breath Exercise for Warmth

Arm Chi

Heart Prana

Heart Hand Prana Extension

Tadasana

Ujayyi Breathing

YAM

Sequence 1

Sun to 

Lunge with alignment Detail

Dog

Lunge Other Side

Uttanasna

Tadasana

RAM

Sequence 2

SUn ti Lunge wth more aligment detail

Dog

Lunge Other Side

Uttanasana

Tadasana

VAM

Seqeunce 3

Sun to 

Crescent Moon

Hamstring Stretch with Breath in back of Body Focus

Lunge

Dog

Vinaysa 1

Dog

Roll into Cobra

Land, windshield Wiper

Rocket Cat

Plank

Dog

Repeat Sequence 3 Other Side

Uttanasana

Tadasana

VAM

Sequence 4

Sun to 

Lunge

Hammock

Horse

Squirt pose

Deep Low Lunge

Hamstring Play

Lunge

Dog

Vinyasa 2

Dog

Roll into Updog

Roll into Down Dog

Repeat Sequence 4 on other Side

(Front Splits after Squirt and Squat before Low Lunge)

(broke pattern to allow for a vinyasa here)

Vinaysa 2

Pigeon pose with alignment geek out

3 Legged Dog

Vinyasa 3

Repeat Pigeon Other Side

3 Legged Dog

Vinaysa 3

Childs Pose

Roll up vajrasana

LAM

Hanumanasana play with blocks and blankets

(optional vinyasa or childs pose in between sides)

Childs pose

Vajrasana Meditaiton

Lord of the Fishes Spinal Twist

Forward Fold

Savasana