N'est-ce pas? Preparing for Sleepy One Legged Crow Pose

Filmed a 2 part sequence today.

Checking in useful actions for sleepy one legged crow pose.
1. Connecting with the Belly
2. Understanding How to drive with the toes
3. Familiarity with weight in arms
4. Opening in Hips
5. Digging elbow into the guts
6. Rolling the weight to the side

Sweet Vinyasa 8:30am Wednesday

Christmas Eve Day

So mix of regulars and peeps I have not seen before and drop ins.

Similar sequence as Monday with Eka Pada Bakasana as the play.

The talk was riffing off the 10,000 hours of practice.  Suggestion that the experience of God, or THE SELF, takes practice.

Yin Style Baddha Konasana

Chest Press Bakasana

Transition to All Fours

Cat/Cow Barrel Rolls

Childs Pose

Easy Side Waist Sequence

Childs Pose

1/4 Dog

Plank

Dog

Sequence 1

Lunge Abdominal Curling

Lunge

Hammock

Twisting Lunge

Dog

Repeat Sequence 1 Other Side

Vinaysa 1

Dog

Rounded Plank

Dog

Roll into Cobra

Locust

Rocket Cat

Childs

Plank

Dog

Uttanasana

Squat

Uttanasana

Roll up to Standing

Shoulder Awareness

Wise Guy

Tadasana

Ujayyi Pranayama

YAM

Sequence 2

Lunge

Hammock

Horse

Squirt Prep

PP A

Warrior 2 Dance

Crescent Moon

Dog

Repeat Vinyasa 1

Uttanasana

Squat

Mouse Pose

Bakasana

Uttanasana

Roll up to Standing

Tadasana

HAM

Repeat Sequence 2 Other Side

Vinaysa 2

Dog

Roll into Updog

Roll into Downdog

Squat

Transition onto Backs

Happy Baby into Supine Crow

Supine One Legged Crow Play

Roll back up

Play with Sleepy One Legged Crow 

and One Legged Crow

with Wrist Stretches in between

Childs Pose

Vajrasana

Transition onto Backs

Bridge x 2 (optional wheel)

Abdominal Hand to Big Toe Pose Sequence with a Twist

Savasana

Sweet Vinyasa 8:30am Monday

12 Peeps

Still feel quiet since teacher training.  Class was technical.  Similar sequence as Saturday's Soft Vinaysa moving towards eka pada bakasana...kind of.  Peacock and Shoulder openers.  A little talk on the "loosening the conditions of love" but not so flushed out yet.

Sukhasana Sideways forward Fold

Spinal Twist

Switch Legs and Repeat Other Side

Transition to All Fours

Cat Cow Barrel Rolls

Childs Pose

1/2 Dog

Rounded Back

Plank

Dog

Sequence 1

Abdominal Curls x 3

Lunge

Hammock

Twisting Lunge

Dog

Repeat Other Side

Vinyasa 1

Rounded Plank

Dog

Roll into Cobra

Locust

Rocket Cat

Childs

Plank

Dog

Uttanasana 

Malasana

Roll up to Standing

Shoulder Play

Wise Guy Sequence

Tadasana

Ujayyi Pranayama

YAM

Sequence 2

Sun to 

Lunge

Hammock

Horse

Warrior 2 Dance

Crescent Moon

Lunge

Dog

Repeat Vinaysa 1

Uttanasana

Malasana

Mouse Pose

Bakasana Play

Uttanasana

Roll up to Standing

Tadasana

HAM

Repeat Sequence 2 Other Side

Vinaysa 2

Dog

Roll into Updog

Roll into Down Dog

Malasana

Transition onto Backs

Happy Baby

Supine Bakasana

Supine Eka Pada Bakasana

Roll up and into Plank/Dog

Eka Pada Bakasana Play

Peacock Play

Compassion of Christ

Locust

Reclining Buddha with 1/2 Prayer Shoulder Opener

Both Sides

Transition onto Backs

Bridge Pose

Viparitta Karni

Plow

Karni Pidasana

Roll Out

Uttana Padasana

Knees to Chest

Spinal Twist

Savasana

Sweet Vinyasa 8:30am Monday

19 Peeps

Studio was toasty.  So good to have the heater working again.  I had been dreaming about galvasana.  So opened with supine hip openers and abdominals with idea of working those as arm balances...but the "idea" was not a total match with the crowd.  We worked towards Sleepy One Legged Crow Pose.  The pace and structure of today was totally different than where we have been which is probably good.  And a "goal pose" is always fun.  Talk was light and was on patience.

Opener

Yin Baddha Konasana

Roll back onto backs 

Hip Belly Sequence

Eye of Needle Play with extending and drawing in lever leg 

Half Happy Baby with Leg Extension and Reaching for the Sky

Rock the Baby with Leg Extension Play

Half Happy Baby

Release and Rest

Repeat Other Side

Full Happy Baby

Baddha Konasana Toes to Forehead

Bk with heals into groin

Happy Baby

Rock n roll to Sitting

Sukhasana forward Fold (both sides)

Transition to All Fours

Cat Dog Barrel Rolls

Childs Pose

Easy Side Plank Sequence

Childs Pose

1/2 Dog

Rounded Back

All Fours

Plank

Dog

Sequence 1

Slow Lunge

Hammock

Crescent Moon

Lunge

Dog

Repeat Sequence 1 other Side

Vinaysa 1

Dog

Rounded Plank

Dog

Roll through rounded plank to Cobra

Land

Locust/Cobra

Land

Rocket Cat

Plank

Dog

Step Forward Uttanasana

Dangle

Roll up to Standing

Tadasana

Palm Prana Ping Pong

Ujayyi Pranayama

YAM

Standing Sequence

Sun to Lunge (slowly)

Twisting Lunge

Hammock

Warrior 2 Dance

Lunge

3 Legged Dog

Lazy Eka Pada Bakasana Prep 

(Knee around Leg several times)

Vinaysa 2

Dog

Roll into Updog

Roll into Downdog

Toe Torture pose and Watch

Demonstrate Lazy One Legged Crow

Play towards it on One Side

Gather Feedback and play with addressing it

Some Peacock Prep in Wrists

Try Again on that side and Rest

Repeat Vinaysa 2

Repeat Standing Sequence Other Side from Dog

(this derailed the pattern a bit, but oh well)

Repeat Lazy Eka Pada Bakasana Play on other Side

Some good feedback

- tim suggested easier to come into it from shorter dog

- eric said it was easier to bring elbow just above hip then guts

- alot of peeps have trouble with the engineering of tipping forward to allow back leg to come up...a lot of effort to lift it up which does not work...i have to work on this from that perspective and see if i can understand why

Rest

Kooky peacock play with hands wide and legs lifted and bent

Revolving Head to Knee Pose

Upward Facing Upavishta Konasana

Baddha Konasana

Upward Facing Upavishta Konasana with Rolling

Baddha Konasana

(for a moment i thought we might play towards that classic halasana/forward fold sequence from Iynegar days...but felt too complex on top of an already complex sequence)

Transition onto Backs

Windshield Wiper

Bridge 

Bridge or Wheel

Viparitta Karni

Easy Plow

Easy Karnipindasana

Roll out

Fish variation

Lying Spinal Twist (Optional)

Savasana

we have 10 minutes for savasana!  so sweet.

Sit

Sweet Vinyasa Wednesday, 8:30am

18 Peeps
High Energy
2 Out of Towner
Uschi and Betsy were there, and I felt spurned on to play up a bit.

Squat
Uttanasana
(Back and Forth)

Uddiyana Bandha Kriya

Sequence 1
Prasarita Padottanasana with Down Dog Arms
Low Lunge
Standing Splits
Squat
Uttanasana

Repeat Sequence 1
to other side

1/4 Suns

Sequence 2
Sun to Lunge (with emphasis on stepping back slow)
Twisting Lunge
Side Angle Prep
Triangle (Trikonasana)
Side Triangle (Parsva Trikonasana)
Side Ange Pose (Parsvakonasana)
Deep Low Lunge

Vinaysa 1
Down Dog
Plank
Locust with hands interlaced behind back
Rocket Cat
Plank
Dog

Transition 1
Leg Lift
Knee to Head Abdominal Curling
Slow Step Forward to Lunge
Standing Splits
Squat
Bakasana
Pada Hastasana

Complete Sun to Standing


Repeat Sequence 2 on other side

Vinaysa 2
Down Dog
Hump Back Plank
Dog
Round to Upward Facing Dog
Round back to Down Dog

Repeat Transition 1
From Squat,

Sequence 3
Roll onto Back
Happy Baby Pose
Supine Bakasana
Supine One Legged Bakasana
Roll back up
Squat
Uttanasna

Complete Sun to Standing

Check in Cactus Arm Action to Inverted Sirsasana 2 to Inverted Handstand

Sun to Downward Facing Dog

Sequence 4
Knee around upper arm for Lazy One Legged Crow Pose Play
Demo and Play

Noticed that the elbow rotation was the hardest part for people, so played with
Mayurasana

Showed classic Eka Pada Bakasana
(connecting the rounding work from the Hump Back Plank and slow leg dragging)

Peeps either moved to Sleepy One Legged Crow or Eka Pada Bakasana

Transition onto Backs

Cool Down
Windshield Wiper
Bridge
Bridge or Wheel
Knees to Chest

Roll up for Slumpy Spinal Twist

Tri Bandha Play

Paschimottanasna


Savasana