Sweet Vinyasa 8:30am Wednesday

19 Peeps

Still all sick in my throat

So that has a particular quality

Cold in studio, so started right away.  Riffing towards the Eka Pada Koundinyasana 2.  Playing with different ideas.

Uttanasana

Sqaut

Cowboy Negotiation

Wide Legged Uttanasana

Roll up to Standing

Tibetan HA BREATH

Arm Channel Opening

Heart Tapping

Tarzaning

Arm Extension Prana Exercise

Tadasana

Ujayyi Pranayama

Chant "A" of AUM 2x

Sequence 1

Sun to Lunge

Twisting Lunge

Hammock

Warrior 2 Dance

Crescent Moon

Hamstring Play

Lunge

Dog

Vinaysa 1

Dog

Plank

Locust

Rocket Cat

Childs Pose

The Alana Sideliner

Plank

Dog

Repeat Sequence 1 Other Side

Vinyasa 2

Dog

Rounded Plank

Dog

Rounded Plank to Cobra

Locust

Rocket Cat

Plank

Dog

Step Forward Uttanasana

Malasana

Mouse Pose

Malasana

Roll up to Standing

Tadasana

Chant "U" of AUM 2x

Sequence 2

Sun to

Lunge

Half Lord of the Fishes Variation

Twisting Lunge

lunge

Repeat Vinyasa 2

Repeat Sequence 2 Other Side

Vinaysa 3

Dog

Roll into UpDog

Roll into Down Dog

Step Forward Uttanasana

Malasana

Bakasana

Malasana

Uttnasana

Roll up to Standing

Tadasana

Chant "M" of AUM 2x

Sequence 3

Sun to Lunge

Half Lord Of the Fishes Seat

Eye of the Needle

Twisting Roots Spinal Twist

Hand To Big Toe Pose Spinal Twist

Supine epk2

Hand to Big Toe Pose Abdominal

Roll to to Half Lord of the Fishes 

epk2 play

Cow Face

epk play

Release to Uttanasna

Roll to Standing

Tadasana

2 Rounds AUM

Repeat Sequence 3 Other Side

(break pattern to release to earth after epk2play)

Bridge Pose x 2

Freeform

Savasana

Sweet Vinyasa 8:30am Monday

20 peeps

My throat was sore this morning, but my voice was all sexy.  Somehow a discussion about self-awareness sounds more true when raspy.  I must be transitioning into a new pattern cuz today was a little off.  We peaked late with eka pada koundinyasa 2.

Sit

Sukhasana or Box 

Tailbone Awareness

Forward Fold

Side Bend and Spinal Twist

(Switch Legs and Repeat Other Side)

Transition to All Fours

Cat/Cow

Barrel Rolls

Childs Pose

1/4 Dog

Easy Side Plank Sequence

Childs

1/2 Dog

Plank

Dog

Sequence 1

Lunge

Twisting Lunge

Hammock

Lunge

Dog

Repeat Sequence 1 Other Side

Vinyasa 1

Dog

Rounded Plank

Dog

Plank

Locust 1

Windshield Wiper

Rocket Cat

Childs Pose

Plank

Dog

Step Forward Uttanasana

Roll up to Standing

Shoulder Awareness

Wise Guy Sequence

Tadasana

Ujayyi Pranayama

YAM

Sequence 2

Sun to Lunge

Hammock

Warrior 2 Dance

Lunge

Dog

Repeat Vinyasa 1

Repeat Sequence 2 Other Side

(with abdominal curling to bring foot forward)

Vinaysa 2

Dog

Roll into Cobra

Locust Play

Windshield Wiper

Rocket Cat

Plank

Dog

Step Forward Uttanasana

Roll up to Standing

Tadsasana

HAM

Sequence 2

Sun to Lunge

Prayer Twisting Lunge

Hamstring Stretch

Half Lord of the Fishes

Seated Eye of the Needle

Supine Eye of the Needle

Eagle Twist

Release

Roll up to sitting

(i came to the earth here to do supine eka pada koundinyasa but then didn't...)

Roll over legs to All Fours

Plank

Dog

Vinyasa 3

Dog

Roll into Updog

Roll into Down Dog

Repeat Other Side

(with abdominal curing to bring leg foot forward)

At the end of the second side of Sequence 3, I prepared to ditch the eka pada koundinyasa thing cuz we only had 20 minutes left and i had not set it up as well as I would have liked...

so i allowed the group the vote by suggesting, "either stay here supine or roll up and take another vinyasa".  Everyone went for the vinyasa so we continued towards the arm balance.

Arm Balance Play Sequence

Dog

Lunge

Half Lord of Fishes Shape

Eka Pada Koundinyasana 2 Prep

Cow Face and Watch Demo

Eka Pada Koundinyasana

Crescent Moon

Dog

Vinyasa 3

Repeat Arm Balance Other Side

Vinyasa 3

Childs Pose

Vajrasana Meditation

OM

OM

Savasana

Soft Vinyasa, Saturday 9am

25 Peeps

2 Drop Ins

Sometimes you arrive and the energy is already so dropped in there is nothing to do but sit.  As we sat, I shared the recent K quote that came into my Inbox: "Generosity of the heart is the Beginning of Meditation".  Something in me felt very moved this morning.  As I shared a little more during the sit, I could feel an opening inside me but did not have the words to identify it. During Savasana I discovered what it was and will try to write about it in the MaGranthi Blog.

We slinked our way towards Scissors or eka pada koundinyasana 2.  I thought we were moving towards parsva bakasana, but there was not enough room so slid towards ekp2 instead.  This feels like the beginning of a twisting arm balance direction.

Opening

Sit.

Sukhasana or Box Forward Fold and Spinal Twist

(the actions presented here set up the rest of the class)

(Switch Legs and Repeat Other Side)

Transition All Fours

Cat/Cow

Barrel Rolls

Childs Pose with Side Line opening

1/2 Dog

Rounded Back

Plank

Dog

Plank

All Fours

Easy Side Plank Sequence

Childs Pose

1/2 Dog

Rounded Back

Plank

Dog

Sequence 1

Abdominal Knee to Head Curls

Slow Lunge

Twisting Lunge

Hammock

Lunge

Dog

Repeat Sequence 1 Other Side

Vinaysa 1

Dog

Rounded Plank

Dog

Roll into Cobra

Locust

Windshield Wiper

Rocket Cat

Plank

Dog

Step Forward Uttanasana

Roll up to Standing

Wise Guy Sequence 

Heart Tapping

Heart Pounding and "Tarzaning"

Heart Palm Arm Extension

Heart Palm Prana Awareness

Tadasana

Ujayyi Prananayama

YAM

Sequence 2

Lunge

Hammock

Warrior 2 Dance

Twisting Lunge 

Lunge

Dog

Vinyasa 2

Dog

Roll into Cobra

Locust

Rocket Cat

Plank

Dog

Repeat Sequence 2 Other Side from Dog

Repeat Vinyasa 2

Step Forward Uttanasana

(this would have been a smart place to offer bakasana as a prelim arm balance, i just spaced)

Roll up to Standing

Tadasana

HAM

Sequence 3

Sun to Lunge

Half Lord of the Fishes (bring back knee to outside of front foot)

ekp2 prep

(watch)

ekp2 play

Cow Face

Half Lord of the Fishes Blueprint

Lunge

Crescent Moon

Lunge

Dog

Vinaysa 4

Dog

Roll into Updog

Roll into Downdog

Repeat Sequence 3 Other Side

to keep the sequence flowing evenly: it would be correct to repeat Vinaysa 4, and rest in childs pose.  but i believe that i forgot and at this moment we were getting squished for time so i think we simply released cow face to:

Favorite Forward Fold

Sit

Savasana

Soft Vinyasa, Saturday 9am

19 or so.

I forgot to count.

1 brand new, several 2nd timers.

I am supposed to be on a jet plane tomorrow and I cannot find my passport.  I arrived at class having been looking for it since 2am.  I was in the swirl of wonderment and awe that it was missing with a dash of arrogant confidence that I would find it.  The energy of the group was positive and fun.

The talking points meandered across sharing the latest "being in resistance to the way things are" to a new dialogue that I have been feeling around body image and the perception that you are fat.  Very fresh material and did not come out totally clear but I was glad to start to share it.

Baddha Konasana

Feet Rub, Inner Sen Channel Pressing

Yin Baddha Konasana

Slumpy Dandasana

Chest Press Dandasana

All Fours

Plank

Dog

Uttanasana

Roll up to Standing

Uddiyana Bandha Play with Sacrum Awareness

Arm Prana

Heart Prana Pounding

Arm Prana Extension Exercise

Ujayii Pranayama

OM

Sequence 1

Sun to Lunge

Twisting Lunge (emphasis on using the belly to sacrum on exhale to initiate twist and inhale to open rib cage up...some details about heart and hand connection here too)

Hammock Pose (emphasis on getting leg lines dialed in)

Deep Low Hip Opener (option of sole of foot to ground or ball of foot with knee dropped)

Pyramid Variation, play on straightening the leg with the belly back to sacrum

Lunge

Vinyasa

Dog

Rounded Plank

Round to Cobra

Windshield Wiper

Rocket Cat

Plank

Dog

Jump or Step to Hands

Uttanasana

Tadasana

Repeat Sequence 1 other Side

Vinyasa 2

Dog

Rounded Plank

Dog

Plank

Side Plank One Side (heart hand connection and using belly to sacrum to roll open and up)

Dog

Side Plank the Other Side

Dog

Roll into Cobra

Windshield Wiper

Rocket Cat

Plank

Dog

Float or Jump Forward Uttanasana

Tadasana

Bow n Arrow Action (emphasis on belly under pelvis towards sacrum to initiate twist, heart hand connection)

Fingers Interlaced Overhead and Behind Back

Squat

Bakasana

Roll up to Standing

Repeat Other Side

Sequence 2

Sun to Lunge

Warrior 1 (emphasis on inner arch to heart and navel to sacrum to open bend leg side)

Twisting Triangle with Bow and arrow arms (geeky alignment instruction and slow deliberate movement towards it)

Pyramid

Step Forward to Half Lord of the Fishes Seat

Half Lord of the Fishes

Eka Pada Koundinyasana Set Up

Eka Pada Koundinyasana

Half Lord of the Fishes

Uttanasana

Complete Sun to Standing

Repeat Other Side

Squat

Roll onto Backs

Knees to Chest

Windshield Wiper

Bridge

Upward Facing Bow

Roll to Sitting

Baddha Konasna with Slumpy Belly to Sacrum Action Set Up

Revolving Head to Knee Pose

Favorite Forward Fold

Savasana