Sweet Vinyasa 8:30am Monday

19 Peeps

The urge to sit is so strong it pulls everyone in like a black hole. There is barely Patience for announcements.

Latest Sequence. Feels like I have checked in and it's ready to be riffed off of again.

Sit.

Sacrum Play
Cross Legged Forward Fold
Side Bend.
Switch Legs and Repeat Other Side.

Transition All Fours
Plank
Dog

Vinaysa 1
Dog
Plank
Sphinx with Wise Guy
Windshield Wiper
Rocket Cat
Plank
Dog

Lunge Sequence 1
Lunge
Rolling Lopsided Exploring Lunge
Isometric Lunge
Hamstring Stretch with Anatomy and Rotation Exploration
Lunge

Repeat Vinyasa 1
After Rocket Cat
Prayer Dolphin Plank
Prayer Sphinx
Rocket Cat
Plank
Dog

Repeat Lunge Sequence 1 Other Side

Vinyasa 2
Dog
Roll into Cobra
Windshield Wiper
Plank
Dog

Uttanasana
Roll up to Standing

Shoulder Rotation and Wise Guy

Tadasana
Ujayyi Pranayama

YAM HAM OM

Lunge Pattern 2
Sun to
Lunge
Warrior 1 Dance to Warrior 1
Twisting Lunge
Hammock Pose
Warrior 2 Dance to Warrior 2
Lunge

Repeat Vinaysa 2

Uttanasana
Malasana
Mouse Pose
Uttanasana
Roll up to Standing
Tadasana

Repeat Lunge Pattern 2 Other Side
Vinaysa 3
Dog
Roll into Updog
Roll back Down Dog

Side Plank Sequence
Plank
Side Plank
Plank
Dog
Up dog
Down Dog
Plank
Side Plank Other Side
Plank
Dog
Up dog
Dog

Uttanasana
Roll up to Standing
Tadasana

Inverted Sirsasana Alignment

Sun to
Dog
(optional updog)
Childs

Sirsasana Prep

5 minutes open class with various sirsasana play

Childs Pose

Half Lord of Fishes
Cow Face Pose
(Switch Legs Repeat Other Side)

Forward Fold of Choice

Savasana

Sit

SWG Sunday 10:00am

28 Peeps

Peeps came and left cuz too crowded

3 Brand New

(I missed meeting one of the new peeps cuz she tucked herself outside on the back porch and when i went to connect with her, she was in meditation.  She left before class was over).

Sit

Sacrum Play

Easy Forward Fold

Side Bend

(Switch and Repeat Other Side)

Standing Forward Fold

Roll up to standing

Spring Training Arm Circles

Shoulder Rotation

Wise Guy Neck Work

Tadasana

Ujayyi Pranayama

1/4 Suns

2 Rounds Easy Lunge Salutes

Warrior 2 Dance Sequence 

Tadasana

Prana Palm Awareness

Warrior 2 Dance Sequence with Hold

Tadasana

Little Tree

Uttanasana

Tree

Tadasana

Uttanasana

Squat

Easy Crow Play

Transition onto Backs

Windshield Wiper

Bridge Pose x 2

Knees to Chest

Eye of Needle Sequence

Easy Spinal Twist

Knees to Chest

Savasana

Sweet Vinyasa 8:30am Wednesday

14 Peeps

Sit

Sacrum Play

Easy Cross Legged Forward Fold

Side Bend

(Switch Legs and Repeat)

Transition All Fours

Plank

Dog

Vinyasa 1

Dog

Plank

Sphinx with Neck Work

Rocket Cat

Dolphin Plank

Prayer Sphinx

Plank

Dog

Lunge Sequence 1

Lunge Isometric

Hamstring Detail Stretch

Lunge

Dog

Repeat Other Side

Vinyasa 2

Dog

Roll into Cobra

Land

Plank

Dog

Uttanasana

Roll up to Standing

Shoulder Rotation Attention

Wise Guy Neck Work

Tadasana

Ujayyi Breathing

YAM

HAM

OM

Lunge Pattern 2

Sun to 

Lunge

Warrior 1 Dance to Warrior 1

Twisting Lunge

Hammock Pose

Warrior 2 Dance to Warrior 2

Lunge

Repeat Vinaysa 2

Uttanasana

Roll up to Standing with Chin Lock Play

Tadasana

Repeat Lunge Sequence 2 Other Side

Vinaysa 3

Dog

Roll into Updog

Dog

Side Plank on One Side

Vinyasa 3

Side Plank Other Side

Vinaysa 3

Uttanasana

Roll up to Standing with Chin Lock Play

Tadasana

Standing Sirsasana

Sun to Dog

Vinyasa 3

Childs Pose

Headstand Prep Pose

Headstand Work

(D went up into for first time today.  yelled out "fucking A" when he got up so that was fun)

Childs Pose

Vajrasana Meditation

Half Lord of Fishes Pose

Cow Face

(Switch Legs and Repeat)

Favorite Forward Fold

Supported Back bend using Bolster

Savasana

Sweet Vinyasa 8:30am Monday

Labor Day.

18 Peeps

2 Drop In

The theme ended up being the heart and throat connection and an introduction of "fall in love with yourself"

Sit

Sacrum Play

Easy Forward Fold

Easy Side Bend

(Switch Legs and Repeat Other Side)

Transition All Fours

Plank

Down Dog

Vinyasa 1

Plank

Sphinx with Wise Guy Neck Work

Windshield Wiper

Rocket Cat

Plank

Dog

Hamstring Lunge Isometric Sequence

Dog

Repeat HLIS On Other Side

Vinasya 2

Dog

Roll into Cobra

Windshield Wiper

Rocket Cat

Dog

Uttanasna

Roll up to Standing

Wise Guy Neck Work with Shoulder Rotation

Tadasana

Ujayyi

Yam Ham OM

Standing Seqeunce 1

Sun to Lunge

Warrior 1 Dance to Warrior 1

Twisting Lunge

Hammock Pose

Warrior 2 Dance to Warrior 2

Lunge

Repeat Vinyasa 2

Uttanasana

Roll up to Standing with Jaladhara Bandha Play

Tadasana

Repeat Sequence 1 Other Side

Vinyasa 3

Dog

Roll into Updog

Roll into Down Dog

Side Plank

Dog

Vinyasa 3

Side Plank Other Side

Vinyasa 3

Uttanasana

Roll up to Standing with Jalandhara Bandha Play

Standing Sirsasana Awareness

Sun to Dog

Headstand Prep

Then Opened up to allow peeps to move into their headstand play

Demo of 3 Block Method.

Childs Pose

Vajrasana Meditation

Half Lord of Fishes Pose

Cow Face

(Switch Legs and Repeat Other Side)

Favorite Forward Fold Choice

Savasana

Soft Vinyasa, Saturday 9am

18 Peeps

Such a sweet and easy energy today.  Felt fun and delightful.  The talk riffed off my last 2 days with Martha Ringer.  Wrote about that here.  The idea of organization as death.

Sit.

Opening

Easy Cross Legged Sacrum Play

Forward Fold

Side Bend

Switch Legs and Repeat Other Side

Transition All Fours

Plank

Dog

Vinasya 1

Dog

Plank

Sphinx with Neck Work

Windshield Wiper

Rocket Cat

Plank

Dog

Hamstring Lunge Sequence 1 with inner and outer line play in lunge

repeat Vinaysa 1

Repeat HLS Other Side

Vinaysa 2

Dog

Roll to Rounded Plank

Roll to Cobra

Windshield Wiper

Rocket Cat

Plank

Dog

Uttanasana

Roll to Standing

Uddiyana Bandha Play

Heart Prana with Ujayyi

Heart Hand Extension Play

Heart Hand Prana

Ujayyi Breath

Tadasana

YAM HAM OM

Standing Sequence

Sun to

Lunge

Warrior 1 Dance to Warrior 1

Twisting Lunge

Hammock Pose

Warrior 2 Dance

Lunge

Repeat Vinyasa 2

Uttanasana

Complete Sun to Tadasana

Repeat Standing Sequence Other Side

Vinaysa 3

Dog

Roll to Updog

Roll to Down Dog

Side Plank Sequence

with Vinaysa 3 b/w Sides

Repeat Vinyasa 3

Uttanasana

Malasana

Mouse Pose

Uttanasna

Complete Sun to Tadasana

Inverted Sirsasana Play

Sun to Dog

Childs

Sirsasana Prep

5 minutes on own

either Sirsasana or Variation thereof...

i offered individual help

i did not give much instruction in this direction today, but rather left it up to peeps

Childs Pose

Vajrasana Meditation

Half Lord of the Fishes

Cow Face Pose

(Switch Legs and Repeat Other Side)

Favorite Forward Fold

Savasana

Sit

Yoga Basics, 5:15pm Monday

11 Peeps

1 New

Cross Legged Sit

Sacrum Play

Forward Fold

Side Bend

(Switch Legs and Repeat Other Side)

Standing Forward Fold

Roll up to Standing

Tadasana

Ujayyi Breathing

1/4 Salutes

2 Rounds Lunge Salutes with Hamstring Play

Tadasana with Palm Prana Ping Pong

Lunge Salute Pattern with Standing Poses 1

Sun to 

Lunge

Blueprint Side Angle Pose

Triangle Pose

Side Triangle

Lunge

Dog

Step Forward and Repeat Sequence Other Side.

Uttansana

Complete Sun to Standing

Tadasana

Lunge Salute Pattern with Standing Poses 2

Sun to 

Lunge

Side Angle Blueprint

Triangle

Side Triangle

Side Angle Pose

Lunge

Dog

Step Forward and Repeat Other Side

Uttanasna

Complete Sun to Standing

Tadasana

Uttanasaa

Squat

Transition onto Backs

Knees to Chest

Windshield Wiper

Bridge Pose x 2

Knees to Chest

Roll up to sitting

Baddha Konasana Play

Marichyasana 3 Variation Play

Easy Forward Fold

Seated Meditation

Savasana

Sweet Vinyasa 8:30am Monday

11 Peeps

Sit

Sacrum Play

Forward Fold

Side Bend

(Switch Legs and Repeat Other Side)

Transition All Fours

Plank

Dog

Vinyasa 1

Dog

Plank

Sphinx with Neck Work

Windshield Wiper

Rocket Cat

Plank

Dog

Hamstring Lunge Sequence 

Repeat Vinaysa 1

Repeat Hamstring Lunge Sequence Other Side

Vinaysa 2

Dog

Roll into Cobra

Rocket Cat

Plank

Dog

Uttanasana

Roll to Standing

Tadasana

Ujayyi Pranayama

OM

Lunge Sequence 2

Sun to 

Lunge

Warrior 1

Twisting Lunge

Hammock Pose

Deep Hip Lunge

Vinyasa 3

3 Leg Dog

Revolved Dog

Dog

Roll into Cobra

Land

Bow Pose

Rocket Cat

Plank

Dog

Uttanasana

Complete Sun to Standing

Repeat Lunge Sequence 2 Other Side

Repeat Vinaysa 3 (Roll into Updog instead of Bow Pose)

Uttanasana

Complete Sun to Standing

Tadasana

Palm Prana Ping Pong

Dancer's Pose Sequence

Dancer's Pose

Knee To Chest

Conversational Hip Opener

Roll to Standing

Repeat Other Side and then Again.

Sun to Dog

Roll into Updog

Roll into Down Dog

Child's Pose

Vajrasana Meditation

Half Lord of the Fishes

Cow Face

Switch Legs and Repeat Other Side

Paschimottanasa

Plow or Happy Baby

Knees to Ears Pose

Roll out to Supine

Uttana Padasana

knees to chest

freeform

Savasana

SWG Sunday 10:00am

20 peeps

2 new Drop Ins

On Sundays we have been playing with linking the poses more.  Opening the front channels with Lunge Salutes, inner and outer leg lines with Warrior 2 Dance Sequence and then tasting lunge salute patterns to Standing poses.  All along tending to the alignment cues of Tadasana throughout.

Sit

Easy Cross Legged Seat

Sacrum Play

Forward Fold

Side Bend

Switch Legs and Repeat Other Side

Transition All Fours

Plank

Down Dog

Uttanasana

Roll up to Standing

Tadasana

Ujayyi Pranayama

OM

1/4 Salutes

2 Rounds Lunge Salutes with Hamstring Stretching

Tadasana

Warrior 2 Dance Sequence 1

Warrior 2 Dance Both Sides

PP variation

Roll up 

Tadasana

Tadasana with Palm Prana Ping Pong

Warrior 2 Dance Sequence 2

Warrior 2 Dance with Hold

Transition to Lunge

Uttanasana

Complete Sun to Standing

Repeat Warrior 2 Dance Sequence Other Side

Lunge Pattern to Triangle

Sun to 

Lunge

Side Angle Blueprint

Triangle

Side Triangle

Lunge

Downward Facing Dog

Lunge with Same Leg

Uttanasana

Complete Sun to Standing

Repeat Lunge Pattern Other Side

Tadasana

Little Tree Both Sides

Uttanasana

Big Tree Both Sides

Tadasana

Uttanasana

Malasana

Transition onto Backs

Knees to Chest

Windshield Wiper

Bridge Pose x 2

Knees to Chest

Easy Spinal Twist Both Sides

Knees to Chest or Happy Baby

Constructive Rest Pose

Savasana

Sit

Soft Vinyasa, Saturday 9am

24 peeps

My knee is hurting.  (See Ma Granthi Blog for details).  Most of what we do is hard to do if you knee is funky.  So that was cool to see.

Similar theme as lately.

Sit

Opening

Easy Cross Legged Sacrum Play

Forward Fold

Side Bend

Switch Legs and Repeat Other Side

Transition All Fours

Plank

Dog

Vinyasa 1

Dog

Plank

Sphinx with Neck Work

Windshield Wiper

Rocket Cat

Plank

Dog

Lunge Sequence 1

Leg Extension Stretch

Isometric Lunge Work

Hamstring Stretch with Tailbone Awareness and Hip Rotation Awareness

Lunge

Repeat Vinyasa 1

Repeat Lunge Sequence 1 Other Side

Vinyasa 2

Dog

Rounded Plank

Cobra

Windshield Wiper

Rocket Cat

Plank

Dog

Uttanasana

Roll up Standing

Shoulder Shrugs

Uddiyana Bandha Play

Heart Prana

Ujayyi Breath

Heart Arm Prana Extension

Heart Hand Prana

Tadasana

Current Awareness

Yam

Ham

Om

Lunge Sequence 2

Sun to 

Lunge

Warrior 1 Dance

Twisting Lunge

Hammock

Deep Hip Opener

Vinaysa 3

3 Legged Dog

Revolved Dog

Dog

Roll into Updog

Roll into Downdog

(Demo and Repeat the Rolling)

Uttanasana

Complete Sun to Tadasana

Repeat Lunge Sequence 2 Other Side

Repeat Vinyasa 3

Side Plank Sequence

Plank

Side Plank

Down Dog

Side Plank Other Side

Down Dog

Repeat Vinyasa 3

Uttanasana

Malasana

Mouse Pose

Uttanasana

Complete Sun to Tadasana

Tree Pose Variation with Arms Extended From Heart

Both Sides

Tadasana

Sun to Downward Facing Dog

Toe Torture and Watch

(Side Plank with Tree Leg Demo)

Down Dog

Plank

Side Plank Play

Plank

Down Dog

Side Plank Play Other Side

Down Dog

Repeat Vinyasa 3

Childs Pose

Vajrasana Meditation

Half Lord of Fishes

Cow Face

(Switch Legs and Repeat Other Side)

Favorite Forward Fold

Savasana

Sit

Sweet Vinyasa 9:00am Thursday

13 Peeps

Subbing for Uschi

Riffed off the sequence that was born on Tuesday.

Theme: Mindfulness Theme.  Cleaning Lady Exercise Story.  How you perceive your yoga practice is what you get.

Sit

Sukhasana Sacrum Play

Forward Fold

Side Bend

Switch Legs and Repeat Other Side

Trans to all Fours

Plank

Dog

Vinaysa 1

Dog

Plank

Sphinx with Neck Work

Windshield Wiper

Rocket Cat

Plank

Dog

Lunge Sequence 1

Isometric Lunge

Hamstring Stretch with Tailbone Play and Hip Rotation

Lunge

Repeat Vinyasa 1

Repeat Lunge Sequence 1

Vinaysa 2

Dog

Roll into Cobra

Windshield Wiper

Rocket Cat

Plank

Dog

Uttanasana

Roll to Standing

3 Rounds Uddiyana Bandha

Heart Prana Hand Connection

Tadasana

YAM

HAM

OM

Lunge Sequence 2

Sun to 

Lunge

Warrior 1

Twisting Lunge

Hammock Pose

Deep Hip Lunge

Vinyasa 3

3 Legged Dog

Dog

Roll into Updog

Down Dog

Leg Lift Extension

Repeat Lunge Sequence 2 Other Side

Repeat Vinaysa 3

Uttanasana

Malasana

Mouse Pose

Uttanasana

Tadasana

Hand Prana Movement Awareness

Lunge Sequence 3

Sun to Lunge

Warrior 1

Twisting Lunge

Down Dog

Plank

Side Plank Pose

Plank

Dog

Vinyasa 4

Down Dog

Up Dog

Down Dog

Repeat Lunge Sequence 3

Repeat Vinyasa 4

Side Plank Tree Variation Play on Both Sides

Repeat Vinaysa 4

Childs Pose

Virasana

Ustrasana x2

Childs Pose

Half Lord of the Fishes

Cow Face

(Switch Legs and Repeat Other Side)

Favorite Forward Fold

Savasana

Yoga Basics 5:15pm Wednesday

13 Peeps

The usual regulars.

Supine Heart Opener Over Bolster

Attention to Breath @ Heart Center, Solar Plexus and Sacral Chakra

Transition to Side and Sitting

Easy Sukhasana

Sacrum Play

(Introduced concept of keeping essence of tailbone under as pelvis draws forward...)

Forward Fold

Side Bend

Switch Legs and Repeat Other Side

Release Legs

Uttanasana

Roll up to Standing

Shoulder Shrugs

Tadasana

Ujayyi Breathing

Yam

Ham

OM

1/4 Salutes

2 Rounds Easy Lunge Salutes

Tadasana

Warrior 2 Dance  Sequence

Warrior 2 Dance

PP Variation

Roll up

Tadsasana

Hand Prana Ping Pong

Repeat Warrior 2 Dance Sequence with Longer Hold

Tadasana

Tree Pose

(3 Options of Little Tree, Foot on Shin or Thigh or Standing on Block)

Tadasana

Uttanasna

Down Dog

Toe Torture

Side Plank Variation 

Childs

Repeat Side Plank Variation Other Side

Childs

Transition onto Backs

Windshield Wiper Play

Bridge x 2

Knees to Chest

Easy Spinal Twist

Knees to Chest/Happy Baby

Savasana

Sit

Sweet Vinyasa 8:30am Monday

12 Peeps

1 Drop In

Sit.

Opening

Easy Cross Legged Seat

Sacrum Play

Forward Fold

Side Bend

Switch Legs and Repeat

Transistion onto All Fours

Plank 

Dog

Uttanasana

Roll to Standing

Uddiyana Bandha and Stage 1 Nauli Kriya Play

Heart Hand Prana Connection

Tadasana

Ujjayi Pranayama

OM

Sequence 1

Sun to 

Twisting Lunge

Hammock

Horse with "Twist and Dip"

Warrior 2 Dance

Lunge

Vinyasa 1

Dog

Rounded Plank

Cobra

Windshield Wiper

Rocket Cat

Plank

Dog

Leg Lift Extension Stretch and

Repeat Sequence 1 on Other Side

Repeat Vinyasa 1

Side Plank Sequence

Vinaysa 2

Dog

Updog

Downdog

Uttanasana

Roll up to Standing

Tadasana

Sequence 2

Sun to 

Lunge

Side Angle Prep

Triangle

Side Triangle

Wrapped Triangle

Wrapped Side Angle Pose

Deep Hip Opener

Pigeon

Vinyasa 3

3 Legged Dog

Revolved Dog

Down Dog

Updog

Down Dog

Leg Lift Extension Stretch

Repeat Sequence Other Side

Repeat Vinyasa 3

Uttanasana

Complete Sun to Tadsasana

Standing Sirsasana Prep

Sun to Dog

Headstand Prep

Headstand Play

Childs Pose

Vajrasana Sit

Transition onto backs

Bridge Pose

Bridge Pose to Viparitta Karni

Plow

Karni Pindasana

Roll out to Supine.

Fish Pose Variation

Knees to Chest

Roll up to Sitting

Favorite Seated Forward Fold

Sit.

Savasana