Soft Vinyasa Yoga Saturday 9am

18 peeps
Several Drop Ins


Similar sequence as Wednesday which feels kind of like a non sequence.  There is no peak, more a sequence to allow for the talking points to make sense and land in the body.  Similar talking points to Wednesday Night Yin Yoga.  Honoring Marty Fujita, Sutra 2.3, and Zen Master Hyang's 3 requirements: 1) Great Faith, 2) Great Doubt and 3) Great Perseverance


Opening
Sukhasana with Foreword Fold and Side bending


Roll onto All Fours


Easy Side Plank
Childs Pose


Plank
Dog


Lunge
Dog
Lunge
Dog

Vinyasa 1
Plank
Sphinx
Rocket Cat
Plank
Dog




Uttanasana
Malasana
Uttanasana

Roll up to Standing


Tadasana
LAM
Sun to 

Sequence 1
Lunge
Hammock
Lunge
Dog


Repeat Sequence 1 Other Side


Vinyasa 2
Plank
Little Cobra to Locust to Cobra
Rocket Cat
Plank
Dog


Uttanasana
Malasana towards Mouse
Uttanasana
Roll up to Standing


Tadasana
VAM
Sun to
Sequence 2
Lunge
Twisting Lunge
Hammock
Side Angle
Triangle
Lunge
Dog


Rounded Plank
Dog


Repeat Sequence 2 Other Side


Vinyasa 3

Rounded Plank to Cobra
Rocket Cat

Plank
Dog


Uttanasna
Malasana
Mouse Pose
Uttanasana
Roll up to Standing


Tadasana
RAM

Sun to
Sequence 3
Side Angle Blueprint
Triangle
Side Triangle
Side Angle
Lunge
3 Legged Down Dog
Dog


Vinyasa 4

Rounded plank to Updog
Downdog


Repeat Sequence 3


Repeat Vinyasa 4


Uttanasana
Malasana
Mouse Pose
Uttanasana


Roll up to Standing


Tadasana
YAM
Sun to
Sequence 4
Lunge
Side Angle Blueprint
Triangle
Open Triangle
Wrapped Triangle
Wrapped Side Angle Pose
Lunge
3 Legged Dog to Revolved Dog
Dog


Vinyasa 4


Repeat Sequence 4


Vinyasa 4


Childs Pose
(HAM internally)
1/2 Lord of the Fishes Pose
Cowface pose


Repeat Other Side


Favorite Forward Fold


Savasana

Stiff White Guys Yoga, Sunday 10am

20 Peeps

Kind of off today.  I woke up disoriented.  I have been uncovering some old deep knots and it feels like i am untethered.  The focus was on grounding down through the legs to connect to the bouancy.  The talking points were at times too personal.  Focus on taking a leap.

Opening
Supine
Knees to Chest
Windsheild Wiper
Tailbone Awareness
Shimmy x 2

Hamstring Stretches with Feet Against Wall





Sukhasana with Easy Side Bending
Side Bending for Real

Transition to Uttanasana
Roll up to Standing

Tadasana

Arm Stretching @ Wall
Splat
Forward Fold @Wall

3 Rounds Easy Lunge Salutes leading towards Crescent Pose

Warrior 2 Dance Sequence

Little Tree
Tree

Uttanasana
Malasana
Transition to Earth

Bridge Pose x 2

Eye of the Needle Both Sides
and Easy SPinal Twist

Legs up the Wall as Savasana

Sit @ Wall

Stiff White Guys Yoga, Saturday 10:45am

15 Peeps

Focused on grounding through the Legs to get Light.

Opening
Supine
Knees to Chest
Windshield Wiper
Tailbone Awareness
Shimmy x 2

Hamstring Stretching with Feet Pressing Against Wall

Knees to Chest
Transition to Sitting

Dandasana with Feet Against Wall

Revolving Head to Knee Pose with Extended Foot Pressing against Wall
Marichyasana Variation
Repeat Other Side

Transition to Standing
Uttanasana with booty on wall

Roll up to Standing

Shoulder Stretching @ Wall
Splat Pose
Right Angle Pose
Uttanasana
Roll up to Standing

Tadasana
3 Rounds of Easy Lunge Salutes moving towards Crescent Moon

One Round of Easy Lunge Salute with Side Angle Blueprint

One Round of Easy Lunge Salutes with Side Angle Blueprint to Triangle

Tadasana
Little Tree Both Sides

Tree Both Sides

Uttanasana

Malasana

Transition to Earth
Bridge Pose x 2

Legs up the Wall

Seated Meditation with Back Against Wall

Soft Vinyasa Yoga, Saturday 9am

17 Peeps

Theme was around feeling the support to take the leap.  Building a reseve of trust and faith.  Played with grounding through the legs to establish apana, and then moved to partner assisted drop backs.

Opening
Dandasana with Feet Pressing into Wall and Brick between thighs.

Revolving Side Angle Pose with Extended Foot Against Wall
Marichyasana Variation
Repeat Other Side

Paschimotanasana against wall

Malasana

Uttanasana
Roll up to Standing

Around the Clock Shoulder Opener @ Wall, Both Sides
Splat
Uttanasana with booty on wall

Roll up

Tadasana

Sequence 1
LAM
Lunge
Pyramid Variation
Lunge
Dog

Lunge to Pyramid Other Side
Uttanasana
Complete Sun to Standing

Tadasasa

Sequence 2
VAM
Sun to Lunge
Twisting Lunge
Dog
Twisting Lunge Other Side
Uttanasana
Complete Sun to Standing

Hallelujah Arms to Standing Upward Bow Pose
Interlaced Finger Shoulder Stretch
Roll up to Standing
(Repeat)

Tadasana
RAM
Sun to
Sequence 3
Lunge
Crescent Moon with UD Arms
3 Legged Dog with Hammie Stretch
Dog

(i forgot to do the second side here...or i think i did...i did not remember till we were in sequence 4 and no one had said anything...so i put at end of flow, seemed to work out fine.)

Vinyasa 1
Plank
baby Cobra
Locust
Cobra
Rocket Cat
Plank
Dog

Step Forward Uttanasana
Roll up to Standing

Tadasana
YAM
Sun to
Sequence 4
Lunge
Hammock
Side Angle Blueprint
Triangle
Open Triangle
Wrapped Triangle
Wrapped Side Angle
Lunge
3 Legged Dog
Dog

Repeat Vinaysa 1

Repeat Sequence 4 Other Side

Vinyasa 2
Plank
Baby Cobra
Locust to Bow
Rest
Rocket Cat
Plank
Dog

Repeat Sequence 3 On Other Side

Repeat Vinaysa 2

Step Forward
Complete Sun to Standing

Partner Work @ Wall for backbend prep

3 Partner Drop Backs

Partner Squat Stretching

Forward Fold of Choice

Transition onto Backs
Eye of the Needle to Eagle Spinal Twist
Release and Repeat Other Side

Savasana

Sweet Vinaysa Yoga, Monday @ 8:30

6 Peeps

Took advantage of the intimate group.

Played with the same notion of grounding, but used a brick to open the connective tissue on the bottom of the feet.  Handstand was highly successful.  One woman even called out in glee when she found the balance point.  "Two seconds of heaven" was her quote.

Opening

Sukhasana

Easy Wimpy Side Bending

Side Bending

Forward Folding

Transition to all Fours

Easy Side Plank

Childs Pose

Vajrasana

Shoulder Rotation and Bigger Bust Pose.  See Online yoga Video.

Hitchhiking Dolphin.  See online yoga Video

Plank to Down Dog

Crescent Moon on Both Sides

Locust Vinyasa

Uttanasana

Roll up to Standing

Opening the Connective Tissue on the BOttom of the Feet.  See online yoga Video.

Tadasana

Breath.

Standing Sequence 1

Sun to Lunge

Blueprint Side Angle Pose

Triangle Pose

Side Traingle Pose

Side Anlge Pose

Down Dog

Repeat Sequence 1 Other Side

Locust Vinaysa

Uttanasana

Roll up to Standing

Tadasana

Standing Sequence 2

Sun to Lunge

Side Angle Blueprint

Triangle

Open Triangle

Wrapped Triangle

Wrapped Side Angle

Down Dog

Repeat Sequence 2 Other Side

Locust Vinyasa

Childs Pose

Transition to Wall for Half Handstand Play

Handstand Play

Hamstring Stretching at Wall with Strap

Savasana

Sit

Stiff White Guys Yoga, Sunday 10am

19 Peeps

1 Drop In

Similar to yesterday with a lot of emphasis on relaxing the two points of the parasympathetic nervous system, the sacrum and the medulla oblongata (just above the C1, skull base) to practice conscious relaxation.  

Opening

Impressing the Heart.  See the Online Yoga Video.

Rocking the Pelvis.  See online Yoga Video.

The Shimmy.  See online yoga video.

Supine Uthhita Tadasana

Knees to Chest

Transition to Sitting

Sukhasana

Easy Wimpy Side Bending

Side Bending "for real"

Forward Folding Both Sides

Uttanasana

Tadasana

Block to help Ground Legs and relax down through the sacrum.

Tadasana

Ujayyi Pranayama

2 Rounds Lunge Salutes san Dog

Childs Pose

Plank and Downward Facing Dog Play x 2

Locust x 2

Hamstring Stretching with a Strap

Savasana

Sit

Stiff White Guy Yoga, Saturday 10:45am

11 Peeps

Great group. Had so much fun today. Diligent and slow and focused on consciously relaxing the base of the skull and sacrum.

Impressing the Heart. See online Yoga Video.
Windshield Wiper.
Tailbone Awareness.
The Shimmy.
And Lengthening the Spine.
This yoga video and this yoga video show some of the actions we explored.


Shoulder rotation and a Bigger Bust. See online yoga video.
Hitchhiking Dolphin. See online Yoga Video.

Play with Plank and Down Dog x 2. In this group, we used bricks under hands to help navigate around arthritis and wrist mischief.

Uttanasna
Roll up to Standing

Playing with Brick to connect with Legs and get a sense of balance and grounding

Tadasana
Ujayyi Pranayama

2 Rounds Lunge Salutes

3 Rounds Locust

Roll onto Backs

Hamstring Stretching at the Wall with Strap

Savasana

Soft Vinyasa Yoga Saturday 9am

18 peeps

I did not blog out the sequence on Saturday. It is similar to the latest patterns.

I am pretty sure we played with establishing the actions in the shoulders, grounding down through the legs in Tadasana, and allowing the breath to open the shape. Moved towards inversion play at the wall. Finished with hamstring stretching at the wall.

Sweet Vinaysa, Wednesday @ 8:30

13 peeps

Similar sequence as lately. Shoulder understanding towards headstand, forearm balance and handstand play. Talking points on cultivating the feeling of ease and becoming your own drug store.

Opening
Sukhasana Forward Fold and Chest Press (Both Sides)
Transition to All Fours
Easy Side Plank
Childs

Shoulder Rotation Awareness
And discussion about the Levator Scapulae
Shoulder Wrap Understanding with a Brick

Plank And Down Dog Geek Out

Crescent Moon on Both Sides
Plank
Locust
Childs Pose
Plank
Dog

Uttanasana
Roll up to Standing

Tadasana with Emphasis on GROUNDING

LAM
Standing Sequence
Sun to Lunge
Hammock
Horse with Eagle Arms
Squirt
Prasarita Padotanasana
Warrior 2 Dance
Warrior 2
3 Legged Dog
Dog

Locust Vinyasa
Childs
Plank
Dog
Uttanasana
ROll up to Standing

Tadasana with Grounding
HAM
Repeat Standing Sequence with Side Splits after Squirt

Locust Vinyasa
Childs Pose

Transition for Half Forearm Balance with Brick
Headstand Play
Handstand Play with an emphasis on finding the Arch and Ease

Childs Pose

Bridge Pose

Hamstring Stretching with Strap @ Wall

Savasana

Soft Vinaysa, Saturday 9am

15 Peeps
1 Drop In

It is super hot in Ojai right now.

I opened by sharing this great discussion that went down on Facebook from Doug Keller about the anatomy of the shoulder.

Doug made the most beautiful points about the continual learning process of a teacher:
"An honest student is 1000 times more valuable to you ... than a strong-willed and persuasive teacher; we parrot our teachers, but learn from our students"

We, as teachers will sometimes pass on instruction that we are not attentively working through our own bodies. And instead of learning from the beings in front of us, we treat them as props. I recommend reading the discussion and reading Doug's shoulder article.

Opening
Impressing the Heart
Windshield Wiper
Latest Eye of the Needle Pattern

Sukhasana with Tailbone and Hip Rotation Awareness
Forward Fold
(both Sides)

Side Bending with External Hip Rotation Attention

Uttanasana
Roll up to Standing

Shoulder Awareness with Rotation
Utthita Tadasana
Uttanasana
Roll up to Standing

Block Technique to Ground Legs

Earthy Tadasana

Sequence 1
Tadasana
YAM
Lunge
Hammock
Horse
Squirt Pose
PP A
Warrior 2
Crescent Moon
Hamstring Play
Dog

Locust Vinyasa
Rocket Cat
Childs
Plank
Dog
Uttanasna
Roll up to Standing

Repeat Sequence 1 Other Side
HAM

Locust Vinyasa
Rocket Cat
Childs Pose

Headstand Prep Play
Headstand Play using Wall

Childs
Vajrasana

Transition to Backs

Eagle Twist Both Sides
Knees to Chest

Savasana

Sit

Sweet Vinyasa Wednesday 8:30

10 peeps

We continued the theme of grounding down through the legs. We then translated this to grounding through the arms in handstand and headstand. It feels like a rough draft of a sequence. And yet the intimacy of the group and the ease of the sequence allowed for several breakthroughs. Felt fun and light.

Opening
Sukhasana
Easy Side Bending
Easy Twisting
Cross Legged Forward Fold
Neck Stretching

Transition to All Fours
Easy Side Plank
Childs Pose

All Fours
(focus on grounding)
Plank
Dog

Sequence 1
Lunge
Hammock
Low Lunge
Dog

Repeat Sequence 1 Other Side

Sequence 2
Crescent Moon
Hamstring Play with Tailbone Awareness
Dog

Repeat Sequence 2 Other Side

Uttanasana
Malasana
Uttanasana
Roll up to Standing

Tadasana

Step up on Block to Access Leg Lines and Strength

Tadasana and Rooting

Sequence 3
LAM
Sun to Lunge
Hammock
Horse
Warrior 2 Dance
3 Legged Dog
Dog

Uttanasana
Roll up to Standing

Tadasana

Repeat Sequence 3 other Side

Locust 1, 2 and 3
Childs Pose
Uttanasana
Roll up to Standing

Transition to a Wall
Splat
Right Angle
1/2 Handstand Play x 2

Handstand Play
Headstand

Rest

Transition to Backs
Windshield Wiper

Bridge Pose x 2 with abdominals
Legs to Face

Eagle Twisting
Knees to Chest

Constructive Rest Pose

Savasana

Sit

Help of Ojai, Wednesday 1:30

First Class of 6 Week Series.

25 are signed up.
We had about 20 show up.
I had 4 assistants and 3 Observers from the Training 2 weeks ago.

Turns out, wherever the Ladies of Lulu's are, joy and happiness are. This was the best class at Help ever for me. Fun, light, effective. With so many angels watching and caring, the class felt safe and protected.

Opening
Supine.
Play with 2 Supine Positions:
Knees Bent, Feet Wide, Knees Falling Together
vs. Feet together, knees Wide

Point: I like to encourage the students to be responsible for how they are feeling. By starting with an early easy way of checking in with the low back and making a decision it helps establish autonomy.

Apanasana
Hamstring Stretch with Strap

Transition to Standing

Get Chairs.

Tadasana.

Sit on Chairs and Rub Feet to Awaken.
In between Sides, Stand Tadasana and Compare.

Baseball Season Shoulder Rotation Stretch
Swamp Monster and Cactus
1/4 Suns

Forward Fold on Chair

Standing Hip Opener on Chairs

Little Tree

Seated Spinal Twist

Savasana with Legs on Chair

Quiet Sit

Homework: I made a Foot Reflexology Chart and Assigned the homework of rubbing their feet and practicing Tadasana and grounding.