Sweet Vinyasa Yoga, Monday @ 8:30am

18 People
Almost equal men and women, with 8 men.

Rainy and cozy. A Lot of attention to the rotation in the hips throughout the practice. Strength worked. While we started out slow, the pace felt rushed. Almost like I was making up for the beginning...A little disjointed.

Yin Style Baddha Konasana
Roll onto Backs to Open Hips

1/2 Apanasana
Eye of the Needle with Hip Rotation Play

Repeat Other Side

Hamstring Stretching with a Strap and Hip Rotation Play

Happy Baby and Supine BK Play

(At this point I thought we might move towards a hip opener arm balance, but eventually realized that almost none of the men would be able to participate).

Roll up to Sukhasana for Forward Fold Each Side.

Roll onto All Fours
Easy Side Plank on Both Sides
Childs Pose
1/2 Dog Pose
Plank
Dog

Lunge on both sides from Dog

Vinyasa 1
Plank
3 Rounds of Dips with knees on Earth
baby Cobra to locust to Cobra
Windshield Wiper
Rocket Cat
Childs Pose
Plank
Dog

Uttanasana
Malasana
Uttanasana
Roll up to Standing

Tadasana
Ujayyi Pranayama

LAM
Sequence 1
Sun to Lunge
Twisting Lunge
Hammock
Warrior 2 Dance
Warrior 2
3 Legged Dog
Dog

Repeat Vinyasa 1

Repeat Sequence Other Side from Dog

Plank
Side Plank Both Sides (Option to keep knee on ground)

Repeat Vinaysa 1 OR do 3 rounds Chaturanga instead of Knee Dips

Plank
Dog

Uttanasna
Malasana
Uttanasana
Roll up to Standing

Tree Pose Both Sides with emphasis on Hip Rotation
Utthita Hasta Padangusthasana with Strap and Wall

Tadasana
YAM
Sequence 2
Sun to Low Lunge
Pigeon
3 Legged Dog
Revolved Dog
Dog

Repeat Vinyasa 1 or with Chaturanga replacing Knee Dips

Repeat Sequence 2 Other Side from Dog

Plank
Vajrasana

Demo of Side Plank with Tree Leg or grabbed big Toe Extension

Choice of either or none.
Dog

Vinaysa 1 or optional Chaturanga

Rest and roll onto Backs

Bridge
Wheel x 2

Rest

Easy Spinal Twist Both Sides
Rest

Savasana

Sweet Vinyasa, Monday 8:30

10 Peeps
All Regulars

The kids are one break, so no moms in class. Mostly men. It become Mula Bandha Monday!

Opening
Constructive Rest Pose with Blanket and Strap
Pelvic Floor Exploration
Eye of the Needle Hip Rotation

Roll up to Sitting
Marma Points on Inside Leg Channels
Revolving Head to Knee Pose
Yin Style Baddha Konasana

Malasana
Wide Leg Uttanasana
Roll up to Standing

Tadasana
Partner Mula Bandha Finger Mudra Experiment

Tadasana
Ujayyi Pranayama
LAM

Sequence 1
Sun to Lunge
Dog
Lunge Other Side
Uttanasana
Complete the Sun to Standing

Repeat Sequence 1 Other Side

Sequence 2
YAM
Sun to Lunge
Hammock
Leg Lines
Warrior 2 Dance
Warrior 2
3 Legged Dog
Dog

Repeat Sequence 2 Other Side

Plank
Dip Pushups, 5 Rounds
Baby Cobra to Locust to Cobra
Windshield Wiper
Rocket Cat
Plank
Dog

Uttanasana
Roll up to Standing

Palm Prana Awareness with Slinky Method

Tadasana
YAM
repeat Sequence 2 with attention to ability to gather and offer life force, prana

Dog
plank
Chaturanga or Dips, 5 Rounds
Baby Cobra to Locust to Cobra
Rocket Cat
Plank
Dog

Uttanasna
Roll up to Standing
Tadasana

Transition to a Seat, with 2 blocks on either side

The rumor is that mastery of the mula bandha is levitation.
So We played with lifting ourselves off the ground, with and without blocks in stages
Folding Sukhasana in between

With blanket, we played with slides.

Transition onto Backs
2 Rounds of Bridge Pose as Counter

Cosmic Rest Pose

Savasana

Sweet Vinyasa, Monday 8:30

November 9, 2009

18 Peeps or so
We used a similar alignment of the shoulders towards chaturanga and sirsasana 2. Theme continued to be allowing for the space to listen to the instructions in our hearts.

Opening
Sukhasana
Listen
Forward Fold
Side Bend
(Switch Legs and Repeat Other Side)

Easy Side Plank
Childs Pose
"Even Cowgirls Get the Blues" (formally known as "Hitchhiking Dolphin)
Childs Pose
Plank
Dog

Lunge Sequence 1
Lunge Sequence 2

Sphinx Vinyasa
Rocket Cat
Childs Pose
Plank
Dog

Uttanasana
Roll up to Standing

Tadasana
Utthita Tadasana and Shoulder Opening and Standing chaturanga and Plank Play

YAM

Sequence 1
Sun to Twisting Lunge
Hammock
Warrior 2 Dance
Dog

Plank
"Girly PushUps"

Low Cobra to Locust Vinaysa
Rocket Cat
Childs Pose
Plank
Dog

Repeat Sequence 1 Other Side

Dog
Plank
Girly Pushups
Low Cobra to Locust Vinyasa
Rocket Cat
Childs Pose
Plank
Dog

Uttanasana
Roll up to Standing

Tadasana
YAM

Sequence 2
Sun to Twisting Lunge
Hammock
Reverse Triangle to Peaceful Warrior to Warrior 2
3 Legged Dog
Dog

Plank
chaturanga
Locust
Rocket Cat
Childs Pose

Repeat Sequence 2 Other Side

Plank
chaturanga
Locust
Rocket Cat
Childs Pose

Sirsasana 2 Play in Stages

Windshield Wiper
Bridge Pose x 2

Eye of the Needle to Eagle Twist
Knees to Chest

Savasana

Sweet Vinyasa 8:30am Wednesday

16 Peeps

Lots of men today, so decided to open the shoulders.  Also a woman who had been asking for more strength poses showed up so I combined those ideas into a chaturanga practice.  I almost never to chaturanga.  I can't bear to watch, but it was fun to get geeky and mechanical.

Opening

Sukhasana Forward Fold towards a side

Seated Spinal Twist towards that same side

(Switch Leg Cross and Repeat Other Side)

Transition All Fours

Cat/Cow

Barrel Rolls

Childs Pose

1/2 Dog

Rounded Back

Plank

Dog

Uttanasana

Roll up to standing

Shoulder Openers with Strap

Cactus Arms to Standing Chaturanga/Standing Plank

Standing Viparitta Karni

Interlaced Fingers behind back Arms Overhead Stretch

Tadasana

Palm Prana Ping Pong

Ujayyi Breathing

YAM

Sequence 1

Sun to Lunge

Twisting Lunge

Crescent Moon

Hamstring Stretch

Dog

Vinaysa 1

Dog

Plank

"Girlie Pushups"

Locust

Rocket Cat

Plank

Dog

Repeat Sequence 1 from Dog Other Side

Repeat Vinyasa 1

Play with "Cobraranga" to communicate leg action and shoulder action of chaturanga

Plank

Dog

Uttanasna

Roll up to Standing

Tadasana

HAM

Sequence 2

Sun to Lunge

Twisting Lunge

Warrior 1 (with emphasis on shoulders)

Pyramid Variation

Lunge

Vinaysa 2

Dog

Plank

Chaturanga

Locust with Interlaced Hands

Plank

Dog

Repeat Sequence 2 Other Side from Dog with Leg Lift

Vinaysa 3

Dog

Plank

Chaturanga

Bow Pose x 2

Rocket Cat

Childs Pose

Vajrasana

Revolving Head to Knee Pose

Baddha Konasana

Transition onto Backs

Bridge Pose x 2 with Strap

Wheel x 2 with shoulder emphasis

Knees to Chest

Happy Baby Abdominal Sequence to Supta Padangusthasana with a Twist

Savasana

Soft Vinyasa Saturday 9am

18 peeps

Last night I dreamed of talking about the nervous system in class, but got the hit to teach the mechanics of Chaturanga. We never do chaturanga, so learning the mechanics might have seemed a little silly, but the Crib is coming up and Uschi is teaching stronger, so maybe those were the pulling forces. I imagined that we might also have time to get into the mechanics of viparita karni but we did not.

Sit.
(I still am not sure how the sitting got so good all of sudden. It's like the space holds all of us. There is nothing to say, but sometimes I forget and give instruction).

Sukhasana
Sacrum Play
Forward Fold
Side Bend
(Switch Legs and Repeat)

Transition All Fours
Plank
Dog

Vinyasa 1
Dog
Plank
Sphinx with Neck Work
Windshield Wiper
Rocket Cat
Plank

Easy Side Plank Variation Sequence
Plank
Easy Side Plank
Locust
Windshield Wiper
Rocket Cat

Repeat Easy Side Plank Variation Sequence on the Other Side

Dolphin Plank
Praying Sphinx
Rocket Cat
Plank
Dog

Low Lunge Sequence 1
Low Lunge with Side Rolling and Exploration
Hamstring with Anatomical Awareness
Lunge
Dog

Repeat Low Lunge Sequence Other Side

Vinyasa 2
Dog
Roll into Cobra
Windshield Wiper
Rocket Cat
Dog

Uttanasana
Roll up to Standing

Shoulder Rotation Understanding
Wise Guy Sequence

Tadasana
Cactus Arm Action to "Cigarette Girl" (being renamed to Concession Girl)
to look and discuss Chaturanga/Plank
Interlaced Finger Shoulder Stretch
Roll up to Standing

Tadasana
Ujayyi Pranayama
OM

Lunge Sequence 2
Sun to
Lunge
Twisting Lunge
Hammock Pose
Deep Low Lunge
Side Angle Pose
3 Legged Dog
Dog

Vinyasa 3
Plank
Drop to Knees
Girly Pushups
Locust
Plank
Dog

Repeat Lunge Sequence 2 on the Other Side

Repeat Vinaysa 3
(geek out on chaturanga using Cobra shoulders)

Uttanasana
Roll up to Standing
Tadasana

(if i had had the time i would have gone through the cigarette girl arms again and detailed out standing viparita karni here)

Lunge Sequence 3
Sun to
Twisting Lunge
Side Angle Prep
Triangle
Side Triangle
Open Triangle
Wrapped Triangle
Side Angle Pose with Wrap
Lunge
3 Legged Dog
Revolved Dog
Dog

Vinaysa 4
Dog
Plank
Chaturanga with a little hold
Locust
Plank
Dog

Repeat Lunge Sequence 3 Other Side
Repeat Vinaysa 4
without Locust
Rocket Cat
Childs

Vajrasana Meditation

Transition Onto Backs
Bridge Pose 2x
Second time into Viparitta Karni
Plow
Roll out to Supine
Fish Variation

Easy Spinal Twist
Savasana with Blanket Roll under Neck and then Removal

Sit