Stiff White Guy Yoga, Sunday 10:00am

22 Peeps or so
3 Drop Ins

Sweet fun group. Hot day. Similar sequence as lately. Attention to the spine, development of stability and focus for balance. Someone made an announcement about Hamlet so "To be or not to be" became the theme.

Impressing the Heart. See online yoga video.
Lengthening the Spine. See online yoga video.

Hamstring Opening with Strap.
Supine Utthita Tadasana with Leg Lifting

Easy Cross Legged Foreword Folding and Side Bending

Transition All Fours
Easy Side Plank Both Sides
Childs Pose

Plank
Dog
Plank
Childs

Plank
Dog
Lunge
Dog
Lunge
Dog
Plank
Childs

Plank
Dog
Uttanasana
Roll up to Standing

Utthita Tadasana
Uttanasana
Roll up to Standing

Stepping up on a Block to Establish Standing Leg Cues

Balance @ Wall

Balance away from Wall x 2

Uttanasna
Malasana
Transition to Earth

Windshield Wiper.
Bridge Pose
Viparitta Karni
Easy Plow
Fish Pose
Easy Spinal Twist

Stiff White Guys Saturday @ 10:45am

8 peeps
1 Drop In

Today an older man who has only come twice shared that he was delighted to experience the rise of memory and emotion that he did not expect to feel again. I cried.

Practice was on extension and ease. Focus and Balance. Easy cooling inversion.

Opening
Impressing the Heart.
Lengthening the Spine.

Hamstring Stretching with a Strap.
Extension with Leg Lifting.

Transition to All Fours.
Easy Side Plank Pose Both Sides.
Childs Pose.

Plank
Dog
Childs Pose

Plank
Dog
Lunge 1
Dog
Lunge 2
Dog
Plank
Childs Pose

Plank
Dog
Uttanasana
Roll up to Standing

Uthitta Tadasana
Uttanasana
Roll up to Standing

Tuning the Standing Leg with Stepping up on a Brick

Balancing Against a Wall with a Simple Leg and Arms Lift

Balancing in the Middle of the Room with a Simple Legs and Arms Lift x 2

Uttanasnaa
Malasana
Transition to the Earth


Bridge Pose on 2 Bricks and a Blanket
Viparitta Karni
Resting in Supine Baddha Konasana

Easy Spinal Twist
Savasana

Soft Vinyasa Saturday 9am

17 Peeps
5 Drop ins

Similar play as lately. Talk on Sutra 1.1. Focus on balance and ease in preparation for the HOT day. We have been using props in this sequence all week. We left those to the side. 10 minute Savasana.

Opening
Sit
Easy Cross Legged Foreword Fold and SideBending
Both Sides

Transition to All Fours
Easy Side Plank Pose Both Sides
Childs

Plank
Dog

1 Round Crescent Lunge Sequence
1 Round Crescent Lunge to Hammock to Crescent Lunge Sequence

Uttanasna
Roll up to Standing

Standing Sequence 1
Uthitta Tadasana
Sun to Lunge
Side Angle Prep
Triangle
Side Triangle
Side Angle Pose
Dog

Repeat Standing Sequence Other Side

Uttanasana
Roll up to Standing

Standing Sequence 2
Uthitta Tadasana
Sun to Lunge
Side Angle Prep
Triangle
Side Triangle
Standing
PP C
Tree Pose
Open Triangle to Half Moon
Standing Splits
Pigeon
3 Legged Dog

(Optional Vinaysa)

Uttanasana
Roll up to Standing

Repeat Standing Sequence 2 Other Side

(Optional Vinyasa)

Childs Pose

Transition to Earth
Windshield Wiper
Bridge Pose 1

(Demo)

Bridge to Viparitta Karni
Country Plow
Country Karna Pidasana
Country Fish

Easy Spinal Twist

Savasana

Stiff White Guys Yoga Saturday @ 10:45am

10 Peeps
2 Drop Ins

Geeky and technical cuing in the spine and legs to help insure steady balance postures. Worked great. Sarah, who is enrolled in the Teacher Training, observed. This always changes the tone of the class a little.

Impressing the Heart. See online yoga video.
Lengthening the Spine. See online Yoga Video.

Hamstring Stretching with a Strap and playing with Cuing from the Spine Lengthening.

Play with supine extended Leg Lifts. (This is the same shape we approach Standing in 2 different planes)

Transition to All Fours.

Easy Side Plank Pose on Both Sides.
Childs Pose.

Plank
Dog
Childs

Plank
Dog
Lunge to Crescent Moon
Dog
Lunge to Crescent Moon other Side
Dog
Childs

Plank
Dog
Uttanasana
Roll up to Standing

Utthita Tadasana

Transition to Wall

Balance Sequence 1
Uttanasana against Wall
Splat to Right Angle pose with Leg Lift
Uttanasana

Repeat Balance Sequence 1

Balance Sequence 2
Against Wall, Facing Center Of Room
One Leg Lifting, arms extending
Uttanasana

Repeat Balance Sequence 2 Other Side

Balance Assistance
Stepping up on and off of a Block to understand Standing Leg Cues

Balance Sequence 3
Balance Pose into Middle of Room
Simple Leg Lift with Arms Lifting and Strong Focal Point.
Both Sides.

High Success.

Uttanasana
Squat
Transition to Earth

Thigh Stretching with Windshield Wiper
Hip Opening with Eye of the Needle
Knees to Chest

Savasana

Stiff White Guys Yoga, Sunday 10am

21 Peeps

Again, mostly women came today.  Focus on lengthening and balancing.  Talk on Sutra 1.2 and 1.12.  I had many insights today in class.  Feel very lucky to be a yoga teacher.

Heart Opener on Bricks or Bolster and Blanket. See online yoga video.

Lengthening the Spine Sequence.  See online yoga video.

Hamstring Stretching with a Strap

Supine Extended Hand to Toe Pose Variation

Transition to All Fours

2 Rounds of Easy Plank Pose with Childs Pose After

Plank

Dog

Childs

2 Rounds Crescent Moon from Dog

Uttanasana

Roll up to Standing

Utthita Tadasana

Shoulder Stretch

Uddiyana Bandha Play

Heart to Hand Prana Play

Tadasana

(I was not totally sure where we were going, then I heard the clock tower and that guided me towards balance)

Against the Wall

Utthita Tadasana with Leg Lift

Both Sides with Uttanasana at Wall

Balance Play in Middle of Room 

Leg Lifted in Front Both Sides with Uttanasana in between

Warrior 3 Variation Both Sides

Uttanasana

Squat

Transition to Earth

Eye of the Needle

Bridge Pose x 2

Knees to Chest

Happy Baby

Easy Spinal Twist

Savasana