Sweet Vinyasa Yoga, Wednesday 8:30am

Sweet Vinyasa: 3.24.10
Video will soon be here:
http://www.lulubandhas.com/yoga/video/sweet-vinyasa/kira-ryder-sweet-vinyasa-sutra-11-and-handstand-2010-03-24

We discuss Sutra 1.1.  We play with similar elements as lately.  Tuning towards the elements and turning them upside down.  Some discussion of Sutra 1.12 as well.

Opening
Sukhasana
with Foreword Fold, Chest Press and Side Bending Circle

Uttanasana
Roll up to Standing

Hokey Pokey
Heart Prana Pounding
Heart Palm Prana Extension

Tadasana
LAM
Sun to
Sequence 1
Lunge
Dog
Lunge
Uttanasana
Utkatasana

Tadasana

VAM
Sun to
Sequence 2
Lunge
Twisting Lunge
Hammock
Low Lunge with Rounded Plank Press
3 Legged Dog
Dog

Vinyasa 1
Easy Side Plank Both Side

Plank
Dog

Repeat Sequence 2 Other Side

Vinyasa 2
Plank
Baby Cobra
Locust
Cobra
Rest, Windshield Wiper
Rocket Cat

Plank
Dog

Uttanasana
Utkatasana

Tadasana

Utthita Tadasana
RAM
Sun to Sequence 3
Lunge
Crescent Moon
3 Legged Dog
Dog

Repeat Sequence 3 Other Side

Repeat Vinyasa 2
Rocket Cat to Childs Pose
SidePlank Version 2 Both Sides

Plank
Dog

Uttanasana
Roll up to Standing

Tadasana
YAM
Sun to Sequence 4
Lunge
Hammock
Warrior 2 Dance
Warrior 2
Lunge
3 Legged Dog
Dog

Repeat Sequence 4 Other Side

Side Plank Both Sides

Vinyasa 3
Plank
Baby Cobra
Locust
Rest, Windshield Wiper
Rocket Cat
Plank
Dog

Uttanasana
Roll up to Standing

Transition to Wall

Half Handstand Play x 2
Handstand Play

Bridge
Spinal Twist

Savasana

Stiff White Guys Yoga, Sunday 10am

17 Peeps
4 Drop Ins

Opening
Supine, with knees bent
Windshield Wiper
Tailbone Awareness
Shimmy
Eye of the Needle Play

Hamstring Stretching with Strap against Wall with Strap
Supine Extended Mountain Pose

Transition to Sitting
Sukhasana with Sidebending
Uttanasana
Roll up to Tadasana

3 Rounds of Lunges towards Crescent Moon
Childs Pose

Plank to Dog to Childs -- 2 Rounds

Easy Side Plank Both Sides
Childs Pose

Towards Vashitasana Sequence
Plank
Dog
Side Plank
Plank
Childs Pose
Repeat Other Side

Rest Supine on Belly
Passive Shoulder Stretch Both Sides

Bridge Pose x 2

Knees to Chest
Easy Spinal Twist

Stiff White Guys Yoga, Saturday @ 10:45am

18 peeps
Title: Opening into the Ocean
Teaser: Emphasizing the water element, we ground through the feet and hands.

Sequence Short: We begin supine with a focus on the Sacral Chakra and Breath, opening the hips and legs.  We move through a sequence of Lunge Salutes towards Downward Facing Dog.


Opening
Supine, Knees Bent
Windsheild Wiper
Breath in Belly
Tailbone Awareness
Shimmy

Pause, notice breath in nostrils.

Eye of the Needle Play

Apanasana with Extended Foot on Wall, Knee to Chest
Both Sides

Repeat Apanasana with Brick under Sacrum to stretch Psoas

Rest, Attention to breath in nostrils.  Play with inner and outer channels.

Supta Utthita Tadasana

Transition to Sitting.

Discuss a bit.

Transition to Uttanasana
Roll up to Standing

Heart Prana Pounding
Heart Palm Prana Extension

Tadasana
3 Rounds of Easy Lunge Salutes with 2 Crescent Moons


Childs Pose

Easy Side Plank Both Sides
Childs Pose

Plank
Dog
Childs

Plank
Dog
Supine on Belly
Windsheild Wipers

Roll onto Backs
Knees to CHest

Bridge Pose
Knees to Chest
Easy Spinal Twist both Sides

Savasana

Soft Vinyasa Yoga, Saturday 9am

I forgot to turn the microphone on until 20 minutes in.

Title: She's Just a Little Touched
Teaser: We talk about touching the enlightened energies, or letting them touch us...while moving towards Handstand.

Sequence Short: We become intimate with the elements of earth and water through the feet and legs and hands and arms.


Opening
Baddha Konasana with Feet Massage and Sen Channel Pressing
Easy Revolving Head to Knee Pose Both Sides

Malasana
Uttanasana
Roll up to Standing

heart Prana POunding
Heart Hand Prana Extension
Tadasana

LAM
Sun to
Sequence 1
Lunge
Dog
Lunge

Uttansana
Complete Sun to Standing

Tadasana
VAM
Sun to Sequence 2
Lunge
Twisting Lunge
Hammock
Lunge
Dog

Easy Side Plank Both Sides
Plank
Dog

Repeat Sequence 2

Complete Sun to Standing

Tadasana
Utthita Tadasana
RAM
Sun to Sequence 3
Lunge
Crescent Moon
3 Legged Dog
Dog

Repeat  Sequence 3 Other Side

Vinaysa 1
Plank
Baby Cobra
Locust
Cobra
Rest, Windshield Wiper
Rocket Cat
Plank
Dog

Uttanasna
Roll up to Standing

Tadasana
YAM
Sun to Sequence 4
Lunge
Hammock
Warrior 2 Dance
Warrior 2
Lunge
3 Legged Dog
Dog

Repeat Vinyasa 1

Repeat Sequence 4 Other Side

Side Plank
Dog
Side plank Other Side
Dog

Vinyasa 2
Plank
Baby Cobra
Locust
Rest
Rocket Cat
Plank
Dog

Uttanasana
roll up to Standing

Transition to WALL

Half Handstand Play Solo
And with Partners

handstand Play

Legs Up wall
Eye of the Needle

Easy Spinal Twist

Savasana

Sit

Yin Yoga and Meditation, Wed 7pm

5 Peeps


Talked again about Injury sharing about my shoulder.

Pigeon, 5 min
Childs Pose
Pigeon, 5 min
Childs Pose

Sphinx, 5 min
Childs Pose

Reverse Prayer Shoulder Opener, 3 minutes
Rest
Repeat Other Side


Spinal Twist, 5 minute
Rest, 2 minutes
Spinal Twist Other Side
Rest and play with alternate nostril breathing

Roll up to Sit.

25 minute sit.
Best ever.
Everyone was so in it.
No one layed down for savasana
My sacrum felt like a hot plate.

Sweet Vinyasa Yoga, Monday 8:30

Title: Earth in the Hands, Water in the Neck

Teaser: We connect to the Earth in the Legs and Water in the Sacrum with Standing Postures.  Then we turn it upside down for Adho Mukha Vrksasana, or Downward Facing Tree Pose.

Sequence Short: We tune the chakras and their elements with a lunge sequence in preparation for handstand play.

17 Peeps

A new day for me.  I am on a mini sabbatical from my regular life.  I am house sitting for a friend and caring for his pets as an opportunity to be away from the computer for the evening and morning hours.  This is providing a new solitude and this morning I woke up experiencing a new deep sadness which is not as accessible when there is so much to do.  This made the class quiet.  Especially since I had been sitting in the studio for almost an hour before anyone arrived.


Opening
Sukhasana with Foreword Folds and Side Bending
Transition to Uttanasnaa
Roll up to Standing

Arm Prana Awakening
Heart Prana Pounding
 Heart Palm Prana Awareness

Tadasana
Ujayyi Pranayama
LAM
Sun to 
Sequence 1
Lunge
Dog
Lunge
Uttanasana
Complete Sun to Standing

Tadasana
VAM
Sun to
Sequence 2
Lunge
Twisting Lunge
Hammock
Lunge
Dog

Vinyasa 1
Easy Side Plank Both Sides
Plank
Dog

Repeat Sequence 2 Other Side
Uttanasana
Complete Sun to Standing

Tadasana
Utthita Tadasana
RAM
Sun to
Sequence 3
Lunge
Crescent Moon
3 Legged Dog
Dog

Repeat Sequence 3 Other Side

Vinyasa 2
Plank
Baby Cobra
Locust
Cobra
Rest, Windshields
Rocket Cat
Plank
Dog

Uttanasana
Roll up to Standing

Tadasana
YAM
Sun to
Sequence 4
Lunge
Hammock
Warrior 2 Dance
Warrior 2
3 Legged Dog
Dog

Vinyasa 2

Repeat Sequence 4 Other Side

Side Plank Both Sides

Vinyasa 3
Plank
Baby Cobra
Locust
Rest, Windshield Wipers
Rocket Cat
Plank
Dog

Uttanasana
Complete Sun to Standing


Transition to Wall
Half Handstand Play
Half Handstand Play with Partners

Handstand Play with emphasis on Earth and Water inverted

Legs up Wall
Eye of Needle Stretch

Easy Spinal Twist
Savasana
Sit

Stiff White Guys Yoga, Sunday 10am

Title: Feeling the Support of the Earth
Teaser: Playing with the elements of the chakras upright and upside down

Sequence Short:  Opening Hips, Sacrum and Shoulders towards and easy and relaxed downward facing dog.


18 or so Peeps

We open with easy attention to the hips and low back. 
We come to sitting and side bend a few times.

We come to standing and tune towards the earth and water elements in Tadasana.
With awareness on grounding, we move through a simple lunge sequence. 
We open the shoulders with bricks and play with partners to get a sense of ease. 
We connect all this towards downward facing dog. 
We finish with Bridge Pose and Easy Spinal Twisting

Savasana

Sit

Soft Vinyasa Yoga, Saturday 9am

Title: Offering Support instead of Advice

Teaser: Playing with the elements of the Chakras, we turn upside down in handstand.

17 Peeps

I just got back from being up North with friends.  I am sick.  But the mood quickly became irreverent when I made a joke about men and sex and checking the pressure in the tires.  Somehow that mood stayed and class was a little silly.  We did a basic lunge flow with the chakras.  Then played with partners to prepare for handstand.

Sequence short: Lunge Salutes with chakra chanting.  Shoulder Work with Partners and Brick.  Half Handstand and Handstand.

Opening

Easy Revolving Head to Knee Pose

Malasana

Uttanasana

Roll up to Standing

Hokey Pokey a la Schiffmann

Full Body Shaking

Heart Prana Pounding

Tadasana

LAM

Sun to 

Sequence 1

Lunge

Dog

Lunge

Uttanasana

Complete Sun to Standing

Tadasana

VAM

Sun to 

Sequence 2

Lunge

Twisting Lunge

Hammock

Dog

Repeat Sequence 2 Other Side

Uttanasana

Complete Sun to Standing

Tadasana

Utthita Tadasana

RAM

Sun to

Sequence 3

Lunge

Crescent Moon

3 Legged Dog

Dog

Repeat Crescent Moon on the Other Side

Vinyasa 1

Plank

3 Rounds Dips

baby Cobra to Locust to Cobra

Rest

Windshield Wiper

Rocket Cat

All Fours

Easy Side Plank Both Sides

Childs Pose

Plank

Dog

Uttanasana

Roll up to Standing

Tadasana

YAM

Sun to 

Sequence 4

Lunge

Hammock

Warrior 2 Dance

Warrior 2

3 Legged Dog

Dog

Repeat Sequence 4 Other Side

Side Plank Both Sides

Vinyasa 2

Plank

Baby Cobra to Locust

Rest

Windshield Wiper

Rocket Cat

Childs

Plank

Dog

Uttanasana

Roll up to Standing

Partner Work with Even Cow girls get the Blues

Half Handstand

Partners with Half Handstand

Choice of Handstand or continue with Partners

Rest

Eye of the Needle

Easy Spinal Twist

Savasana

Stiff White Guys Yoga, Saturday 10:45am

12 Peeps

Opening
Impressing the Heart with Shoulder Opening
Tailbone Awareness
Shimmy

Supine with Heals touching wall
Knee to Chest each Side

Place brick under sacrum to enhance the thigh stretch
Knee to Chest with Brick, opposite leg extended touching wall
Hamstring Stretch Same Side with Strap

Repeat Other Side

Release Brick

Supine Extended Tadasana

Transition to Sitting

Easy Casual Side Bending

Transition to Standing

Uttanasana
Roll up to Standing

3 ROunds Lunges with Tadasana Play moving towards Crescent Moon

Even Cowgirls get the Blues with Block Play
Downward Facing Dog Play

Headstand Prep with 3 Blocks at Wall

Ollie, Babs and Barbie all got up.

Bridge Pose with 2 Blocks and a Blanket
Viparitta Karani
Rest in Open hearted Butterfly

Savasana

Sit