Sweet Vinyasa Yoga, Monday @ 8:30am

18 Peeps
7 Drop Ins

So fun this morning. Several peeps from the Crib showed up. Martha and Julia and Susan and her daughter. Offered the Chakra sequence that we have been doing, adding Horse and Squirt. No real peak pose, but a well rounded practice. Emphasis on playing with balance of effort and ease.

Opening
Yin Butterfly, 5 minutes
Revolving Side Angle Pose Both Sides
Malasana
Uttanasana

Roll up to Standing

Uddiyana Bandha Play
Arm Prana Slapping
Heart Prana Pounding
Heart Hand Prana Expansion
Tadasana
Ujayyi Pranayama

Sequence 1
LAM
Sun to Lunge
Dog
Lunge other Side
Uttanasana
Complete Sun to Standing

Tadasana

Sequence 2
VAM
Sun to Lunge
Twisting Lunge
Dog
Twisting Lunge other Side
Uttanasana
Complete Sun to Standing

Tadasana
Uthitta Tadasana
RAM
Sun to

Sequence 3
Lunge
Crescent Moon
3 Legged Dog Hamstring Stretch
Dog

Repeat Sequence 3 Other Side from Dog

Vinyasa 1
5 Rounds Dips
baby Cobra to Locust to Cobra
Windsheild Wiper
Rocket Cat
Easy Side Plank Both Sides
Childs Pose

Plank
Dog

Uttanasana
Roll up to Standing

Tadasana
YAM
Sun to
Sequence 4
Lunge
Hammock
Horse with Twist and Dip
Horse without Hands
Squirt Pose
Prasarita Padottanasana A
Warrior 2 Dance
Warrior 2
3 Legged Dog
Dog

Repeat Vinyasa 1

Repeat Sequence 4
(adding Side Splits after Squirt)

Side Plank
Dog
Side Plank
Dog


Vinyasa 2
5 Dips or 5 Chaturangas
Baby Cobra to Locust with arms lifted
Windshield Wiper
Rocket Cat
Childs Pose

Vajrasana

Transition to Back
Bridge Pose (Ham internally)
Rest
Bridge or Wheel

Knees to Chest
Eagle Spinal Twist (OM inside)

Savasana
(OM)

SWG Sunday 10:00am

12 Peeps
2 Drop Ins


Crescent Moon seemed to be the peek. We worked the shoulders and the hamstrings. Theme was to create the intimacy with ease. This class was fun to teach. The last 4 classes before this felt flat and uncreative. While simple, I started to be able to say the latest curiosities for me more clearly. Sutra 2.46, sthira sukham asanam was the main teaching.

Opening
Impressing the Heart
Windsheild Wiper
Tailbone Awareness
Shimmy

Hamstring Stretch at Wall with Strap

Supine Extended Tadasana

Transition to Sitting

Sukhasana
Easy Relaxed Side Waist Stretch
Side Bending "for real"
Forward Folding over Legs

Transition to Vajrasana on Bricks
Shoulder Rotation Awareness
50s Bust Enhancement Exercise
Arm Extension over Head

Even Cowgirls Get the Blues
Solo and With Partners

Down Dog
Uttanasana
Roll up to Standing

Tadasana
Ujayii Pranayama

4 Rounds of Lunge Salutes with Dog
(2 Rounds with Full Crescent Moon)

Childs Pose
Transition onto Backs

Bridge Pose x 3 with emphasis on the exhale
Knees to Chest

Easy Spinal Twist

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

Soft Vinyasa Saturday 9am

17 peeps
4 Drop Ins

Similar theme of the finding stability and relaxing the spine. No real peak which can be weird.

Opening
Sukhasana
Foreword Fold and Side Bend

Transition onto All Fours
Easy Side Plank both Sides
Child's Pose

Plank
Dog

Sequence 1
Lunge
Hammock
Lunge
Dog

Repeat Sequence 1 Other Side

Sphinx Vinaysa

Uttanasana
Roll up to Standing

Tadasana
LAM

Sequence 2
Sun to Lunge
Side Angle Blueprint
Triangle
Side Triangle
Side Angle Pose
Twisting Lunge
3 Legged Dog

Dog

Rolling Cobra Locust Vinyasa

Repeat Sequence 2 Other Side

Rolling Cobra Locust Vinyasa

Side Plank Both Sides
Rolling Updog Vinyasa

Uttanasana
Malasana
Mouse Pose
Malasana
Uttanasana
Roll up to Standing

Tadasana
LAM

Sequence 3
Sun to Lunge
Side Angle blueprint
Triangle
Open Triangle
Wrapped Triangle
Wrapped Side Angle Pose
Deep Hip Opener
Pigeon
3 Legged Dog
Revolved Dog
Dog

Rolling Updog Vinyasa

Repeat Sequence 3 Other Side

Rolling Updog Vinyasa

Childs Pose

Transition onto Backs
Windshield Wiper

Bridge Pose x 2
Knees to Chest

Lying Spinal Twist
Savasana

Sit

Sweet Vinyasa 8:30am Wednesday

12 Peeps

Emphasis on a fluffy relaxed Spine.  The play of opposites.  Finding the structure and stability to then relax.  Talk on the difficulty of letting go of the ego when you have haven't even created one worth letting go of. 

Sukhasana

Foreword Fold and Side Bend (Both Sides)

Transition to All Fours

Easy Side Plank

Childs Pose

Plank

Dog

Sequence 1

Lunge

Hammock

Lunge

Dog

Repeat Sequence 1 Other Side

Sphinx Vinyasa

Uttanasana

Roll up to Standing

Tadasana

LAM

Sequence 2

Lunge

Hammock

Warrior 2

Twisting Lunge

Dog

Locust 1 Vinyasa

Repeat Sequence 2 Other Side

Locust 1 Vinaysa

Side Plank Both Sides

Dog

Uttanasana

Roll up to Standing

Tadasana

LAM

Sequence 3

Sun to Lunge

Side Angle Set Up 

Triangle

Side Triangle

Reverse Warrior

Side Angle

Deep Hip Lunge

Pigeon

3 Legged Dog

Locust 2 Vinyasa

Repeat Sequence 3 Other Side

Bow Pose Vinyasa x 2

Childs Pose

Vajrasana with Ajna Chakra Meditation

Half Lord of the Fishes

Cow Face Pose

(Switch Legs and Repeat Other Side)

Foreword Fold of Choice

Savasana

Sit

Sweet Vinyasa 8:30am Monday

16 Peeps

2 Drop Ins

Same emphasis on allowing the spine to relax.  Played with the contradictions within yoga.  Effort and Ease.  Diligent Practice and Surrender.  Aligning the spine and allowing it to Open.  Moved towards Headstand, but very few takers. 

Opening

Sukhasana with Foreword Fold and Side Bending (Both Sides)

Transition onto All Fours

Easy Side Plank Both Sides

Childs Pose

Plank

Dog

Sequence 1

Lunge

Hammock

Lunge

Dog

Repeat Sequence 1 Other Side

Sphinx Vinyasa

Step Foreword Uttanasana

Roll up to Standing

Tadasana

LAM

Sequence 2

Sun to Lunge

Side Angle Prep

Triangle

Side Triangle

Side Angle Pose

Lunge

Dog

Locust 2 Vinaysa

Repeat Sequence 2 Other Side

Locust 2 Vinyasa

Step Forward Uttanasana

Roll up to Standing

Tadasana

LAM

Sequence 3

Sun to Lunge

Side Angle Prep

Triangle

Open Triangle

Wrapped Triangle

Wrapped Side Angle

(Optional Bound)

Deep Low Lunge

Pigeon

3 Legged Dog

Revolved Dog

Dog

Locust 3 Vinyasa

Repeat Sequence 3 Other Side

Locust 3 Vinyasa

Childs Pose

Vajrasana with Shoulder Prep

Headstand Prep

Headstand with playing with relaxing the core of the spine.

I allowed this time to be open so I could work with individuals.

Childs Pose

Vajrasana with Ajna Chakra Prana Awareness

Bridge Pose x 2

Spinal Twist

Knees to Chest

Savasana

Soft Vinyasa, Saturday 9am

18 Peeps

3 Drop ins

Similar Pattern as lately.  Moved towards peacock, but that was surprising and not really prepped for.  Talk was on the latest points, relaxation takes practice, start to enjoy the subject you are studying and diligent tenderness.

Baddha Konasana with Foot Channel Openings

Yin Style Baddha Konasana 

Slumpy Dandasana

Chest Press Dandasana

Sukhasana Side Bend Sequence

Transition to All Fours

Plank

Dog

Lunge Sequence 1 Both Sides

Sphinx Vinaysa

Lunge Sequence 2 Both Sides

Low Cobra Vinaysa

Uttanasana

Roll up to Standing

Shoulder Rotation Awareness

Wise Guy Neck Sequence

Tadasana

Ujayyi Pranayama

YAM

Standing Sequence 1

Sun to 

Lunge

Hammock

Warrior 2 Dance

Crescent Moon

Cobra Vinaysa

Uttanasana

Roll up to Standing

Tadasana

HAM

Repeat Standing Sequence 1 Other Side

Cobra Vinyasa

Childs Pose

Standing Sequence 2 from Dog

Lunge

Hammock

Horse

Squirt

Malasana

Uttanasna

Lunge

Dog

Upward Facing Dog Vinaysa

Repeat Standing Sequence 2 Other Side

Adding Side Splits

Upward Facing Dog Vinaysa

Rest Childs Pose

Vajrasana Meditation

Peacock Play

Transition onto Backs

Windshield Wiper

Bridge Pose x 2

Knees to Chest

Favorite Spinal Twist

Knees to Chest

Savasana

Sweet Vinyasa 8:30am Wednesday

15 peeps

Riffing off the latest sequence of geeking out on alignment points to create tension and then relax.  "Diligent Tenderness". Talk on the interplay of tension and ease.  Emphasis on legs, inner hips. 

Sit

Wide Yin Baddha Konanasa

Chest Press Baddha Konasana

Transition All Fours

Plank

Dog

Easy Side Plank Sequence

Dog

Leg Line Understanding 1

Simple Lunge with details about inner thigh line, extension and relaxing within the effort (diligent tenderness)

(Both Sides)

Vinaysa 1

Dog

Plank

Sphinx

Windshield Wiper

Rocket Cat

Plank

Dog

Leg Line Understanding 2

Simple Lunge with more details

(Both Sides)

Repeat Vinyasa 1

Uttanasana

Roll up to Standing

Shoulder Rotation Awareness

Wise Guy Sequence

Tadasana

Ujayyi Pranayama

YAM

Standing Sequence

Sun to 

Lunge

Hammock

Horse

Squirt Pose Prep

Malasana

Low Deep Lunge

Hamstring Play

Lunge

Vinyasa 2

Dog

Roll to Cobra

Windshield Wiper

Rocket Cat

Plank

Dog

Uttanasana

Roll to Standing

Tadasana

RAM

Repeat on other Side

Move to full frontal Splits from Squirt 

Repeat Vinyasa 2

Dhanurasana x 2

Rocket Cat

Child's Pose

Rest

Vajrasana Meditation

Revolving Head to Knee Pose

Upavishta Konasana

Sit

Savasana

Stiff White Guys, Saturday, 10:45am

25 Peeps
Mix of Regulars and Trainees

Start Supine
Apanasana
Hamstring Stretch with Strap

Roll to Side and Press Up to All Fours

Cat/Cow
Childs
Half Dog
Rounded Back
Plank
Downward Facing Dog

Step Forward
Half Arch
Dangling Uttanasana
Sqaut
Uttanasana

Roll up to Standing

Side Stretch with emphasis on Effort/Ease
Both Sides

Dangling Forward Fold
Squat
Dangling Forward Fold

Roll Up to Standing

1/4 Suns
1/2 Suns

Easy Warrior 3 Sequence
Parsvottanasana Stance with extended Arms both Sides
Dangling Forward Fold

Parsvottanasana Stance with Hands clasping Forearms Behind Back, focus on lengthinging, not folding forward
Release towards Warrior 3 Prep
Dangling Forward Fold

Parsvottanasana Stance to Warrior 3
Both Sides
Dangling Forward Fold
Sqaut

Transition onto Backs

Windshield Wiper
Bridge Pose 2 x

Eye of the Needle Both Sides
Easy Spinal Twist Both Sides

Knees to Chest

Savasana