SWG Saturday 10:45am

10 Peeps

1 New

Supine

Low Back Awareness

Apanasana

Hamstring Stretches with Strap

Transition to All Fours

Cat/Cow 2 Rounds

Child's Pose

Plank

Dog

Uttanasana

Roll to Tadasana

Transition to Wall

Shoulder Opener @ Wall

Splat Pose

Right Angle Pose

Uttanasana

Roll to Tadasana

Wall Lunge

Right Angle 

Warrior 3 @ Wall

Right Angle

Uttanasana

Roll to Tadasana

(Repeat Other Side)

Tadasansa

Sun to Dog

Lower to Belly

Windshield Wiper

Sphinx  2

Childs Pose

Plank

Dog

Lower to belly

Locust in Stages

Rest, windshield Wiper

Childs Pose

Roll up and transition to Sitting

Forward Fold Play with Strap and Tailbone Awareness

Back Strengthening Forward Fold

Revolved Head to Knee Pose Stage 1, Both Sides

Revolved Head to Knee Pose, Stage 3

Soft Forward Fold

Windshield Wiper

Knees to Chest

Savasana

Sit

Sweet Vinyasa 8:30am Wednesday

18 Peeps

Sit.

Opening

Cross Legged Forward Fold

Side Bending

Slump Dandasana

Cat/Cow

Plank

Dog

Uttanasana

Tadasana

Ujayyi Breathing

OM

Lunge Salute Pattern with Pyramids and Side Bending and Locusts

Standing Sequence 1

(At this point I was imagining us moving towards Half Moon Bow and then Camel)

Sun to 

Lunge

Side Angle Blueprint

Triangle 

Side Triangle

Open Triangle

Wrapped Triangle

Wrapped Side Angle

Bound Side Angle

Deep Hip Opener

Twisting Lunge

Dog

Roll into Up Dog

Roll Back Down Dog

Step Forward Other Foot

Repeat Other Side

Uttanasna

Tadasana

(So I had been planning on doing a second set of standing pattern towards half moon, but Tree seemed like it might be fun.)

Tree

Uttanasna

Squat

1/2 Box Forward Fold and Seated Twist

Janu Sirsasana Twist

or Half Bound Lotus Twist

Half Lotus Forward Fold

Table Top

Repeat Other Side

Western Stretch 2x

(with a little Eastern Stretch in between)

(Dialed in alignment)

Eastern Stretch

Freeform

Savasana

Sit

Yoga Basics, Wednesday @ 5:15pm

10 Peeps

I am still in the process of trying to convey how to tap into and feel and source the subtle energies. So far I have been focusing on directing the breath and using it to access the currents. Since Sunday's workshop, I am feeling into introducing the bandhas even into the basics classes. Slowly navigating these waters.


Start Supine
Breath Awareness
Low Back and Sacrum Awareness

Exhale Kumbhaka
(This is my attempt to start to work peeps up towards uddiyana bandha)

Hamstring Stretch

Transition onto all fours

Cat/Dog with tailbone awareness
Childs
Cat/Dog with specific breath awareness (front and back of body)

Plank
Dog

Uttanasana
Roll up to Standing

Transition to Wall
Splat and Right Angle to understand breathing down the front and back of body.
Uttanasana

Wide Stance on Mat
Leg Channel Awakening with "squeezing" and "pressing"
Prana focus in legs
(A little introduction to mulabandha)

Arm Tapping to wake of Arm Channels
Chest Tapping, stages 1 thru 3 with Sound
Arm Prana Extension Energy Work

1/4 Suns

Warrior 2 Dance with Breath and Prana Awareness
Wide Leg Forward Fold

Tadasana
Breath/Nadi and Feet and Nostril Awareness

Warrior 2
Side Angle Pose
Triangle Pose
(Repeat Other Side)

Wide Leg Forward Fold
Squat

Transition to Earth

Paschimottanasana with Strap and Blanket
(Focus on Tailbone Action and Breath Awareness)

Revolved Head to Knee Pose
Seated Spinal Twist
(Repeat Other side)

Paschimottanasana with Strap and Blanket
Focus on Tailbone Action and Breath Awareness

Supported Heart Opener

Savasana

Stiff White Guys, Sunday, 10:00am

15 Peeps

Opening
Supine
Low Back and Sacrum Awareness with position of legs
Breath Awareness -- drawing breath down

Hamstring Stretching with Strap

Transition to Standing
Standing Forward Fold

Side Stretch
Spring Training Arm Circles
Shoulder and Chest Opening with Strap
Forward Fold
Squat

Transition to Wall
(Start to bring more attention to breathing down front and back of body)
Splat
Right Angle

Wall Lunge
Right Angle

Parsvottanasana Variation with Breath Work
Warrior 3 Variation

Standing Forward Fold
Squat
Roll up to Standing

Parsvottanasana Variation with Breath Work
Warrior 3 Variation

Forward Fold
Sqaut

Roll onto Backs
Knees to Chest

Windshield Wiper

Transition back to sitting

Paschimottansana with Blanket and Strap Play
(Emphasis on tailbone awareness and Breath Direction)

Revolving Head to Knee Pose

Paschimottanasna with Blanket and Strap Play

Supported Heart Opener with Bolster

Savasana