Yoga Basics, 5:15pm Monday

5 Peeps

Regulars

Supported Heart Opener over Bolster

Guided Relaxation

Easy Cross Legged Forward Fold

Side Bend

(Switch Legs and Repeat)

Slumpy Dandasana

Chest Press Dandasana

Open Palm Prana Awareness

Transition All Fours

Cat/Cow

Childs

1/4 Dog

Rounded Back

Plank

Dog

Vajrasana and Watch

Plank

Dog

Uttanasana

Roll up to Standing

Tadasana

Ujayyi Pranayama

1/2 Suns

2 Rounds Easy Lunge Salutes

Transition to Wall

Triangle at Wall (both sides)

Uttanasana at Wall

Half Moon Pose at Wall (both sides)

Uttanasana at Wall

Legs up the Wall (Wide)

Seated Ajna Root Meditation

Savasana

Yoga Basics, Monday 5:00pm

7 Peeps
Mix of Regulars and Newish
I have been geeking out lately on breath and prana and the nadis so continued that.
This might have been one of the freshest classes I have ever taught.

I was a few minutes late to class. Door must have been open cuz everyone was lined up and in the studio.

Opening
Supine
Knees bent with feet wide and knees falling together.
Hands on belly, awareness to breath.
Hands to Rib, press breath into ribs.
Dial in ujayyi. Bring attention to parts of breath.

Knees to chest
Roll up to Sitting

Sukhasana Forward Fold
Switch Legs and Other Side

Squat
Uttanasana

Roll to Standing

Wall Work to Dial in Breath down the front and back of body.
Splat
Right Angle
Dangling Forward Fold
Roll up to Standing

Shoulder Stretch @ Wall
Splat
Right Angle
Danging Forward Fold

Roll up to Standing

Legs wide
Awaken Leg Channels
Wide Leg Forward Fold

Roll up to standing
Legs together

Wake up Arm Channels
Arm Prana Extension Exercise
1/4 Sun Salutations

Warrior 2 Dance
Wide Leg Forward Fold

Roll up to standing

Nadi Foot Nostril Breath Exercise
and Discussion of Parana, nadis, shushumna, ida, pingala
(We sat down for this which was new and cool)

Triangle both sides
Half Moon Both Sides
(with block and awarness on the prana and breath work to create the alignment)

Forward Fold
Squat

Transition onto backs

Bridge
Supported Bridge with block

Eye of Needle

Breath Extension work
Directed peeps towards breath and action of counting breath, evening out the length of the inhale an exhale. Then, notice the moments at top of inhale and bottom of exhale. Then, hold for half of breath count at top of inhale. So, if breath was 4 0 4 0, breath would go to 4 2 4 0.

Then, eventually, hold at bottom of exhale for same length (4 2 4 2). Then, if appropriate, find a breath pattern that is even for all spots (e.g. 4 4 4 4). Then, relax back to 4 0 4 0 and then relax all intention and slide into savasana.

Savasana

Quiet Sit

Sweet Vinyasa, Monday @ 8:30am

20 Peeps
Mostly Regular

The Focus is Breathing Down the Front or Back of the Body and feeling the anatomical and energetic effects. I am driven lately to connect myself and the peeps with how to focus and direct the prana throughout the body. So we are playing with exploring back and the front of the body this week.

The taking points revolve around the the physiology of the breath, investigating the unknown and relaxing.

Opening
Supine with Tailbone and Breath Awareness

Roll to Squat
Standing Forward Fold
Roll up to Standing

Breathing Room
Interlaced Finger Side Stretch
Shoulder Rotation Awareness (Swamp Monster and Cactus)
Interlaced Finger Forward Fold
Squat
Roll up to standing

Repeat Other side and with Opposite Finger

Breath Awareness, front and back
Emphasis on understanding that we can move from the skeleton, from the muscles, and from the breath/prana to create a similar effect.

1/4 Sun Salutes

Sequence 1
1/2 Salute to
Twisting Lunge
Warrior 1 with Swamp Monster and Cactus
Low Lunge
Pyramid Variation

Vinyasa 1
Down Dog
Plank
Locust 1 x 2
Rocket Cat
Dog

Transition to Uttanasana
Complete Sun to Standing

Repeat Sequence 1

Vinyasa 2
Dog
Roll into Rounded Plank
Dog
Roll into Cobra
Rocket Cat
Plank
Dog

Sequence 2
From Dog
Warrior 1 with Swamp Monster
Parsvottanasana
Warrior 3 Variation
Standing Splits
Pigeon
Revolved Dog

Vinyasa 3
Dog
Roll into Upward Facing Dog
Roll back to Downward Facing Dog

Repeat Sequence 2
Repeat Vinyasa 3


Rest Childs

Transition onto Backs

Bridge Pose
Wheel Pose
Rest

Cool Down
Eye of Needle with Tailbone Work
Eagle Twist
Knees to Chest/Happy Baby

Freeform

Savasana

Sweet Vinyasa, Monday @ 8:30am

15 Peeps.
Combo of locals and a few out of towners.
Martin Luther King Day.

OPENING
Wide Baddha Konasana
Stimulating Sen Channels of Feet
Tailbone Awareness with Rounding and Arching

Yin Style BK
Arched BK

Squat with Hip Pressing
Uttanasana
Roll up to Standing

Interlaced Finger Side Stretch to Right
Shoulder Rotation Understanding
Interlaced Finger Forward Fold
(Repeat other side and with opposite grip)

Neck Stretching
(The Wise Guy Stretch)

Arm Meridian Stimulation
Heart Chakra Pounding
Anahata to Hand Extension

1/4 Suns

Sequence 1
Step back Lunge
Lunge Twist
Pasaritta Padotanasana with awareness on lines of energies in legs
Horse
Warrior 2
Lunge

Vinyasa 1
Dog
Plank
Sphinx with Traction Play and Neck Play
Rocket Dog
Plank
Dog

Uttanasna
Complete Salutation to standing

Neck Turning Work
Sirsasana 2 Arm Work

Repeat Sequence 1 other side
with Sirsasana 2 from PPA Option.

Vinyasa 2
Roll into Cobra from Dog
(Neck turning work)

Sequence 2
Low Lunge with foot turned out, neck work, side stretching
Hamstring Stretch

Repeat Vinaysa 2

Repeat Sequence 2 on the other Side
Repeat Vinyasa 2

Childs Pose

1/2 Camel to Full Camel with emphasis on allowing the neck to participate
Malasana
Uttansana

Repeat other Side

Malasana
Uttanasana
Malasana

Roll onto Backs

Windshield wiper
Thread the Needle Rolling to Eagle Twist
Both Sides

Freeform

Savasana