Strong Vinyasa, Sunday at 8am

I subbed for Winifred this morning.
6 peeps

It was cold in the studio, so began actively.

Malasana
Uttanasana
(back and forth a few times)

3 Part HAH Tibetan Breath

Arm and Leg Tapping to get Prana Happening
Heart and Chest Tapping

Uddiyana Bandha Play x 5

Tadasana
Ujayyi Pranayama

Sequence 1
LAM
Sun to Lunge
Dog
Lunge other Side
Uttanasana
Complete Sun to Standing
Tadasana

Sequence 2
VAM
Sun to Lunge
Twisting Lunge
Hammock
Lunge
Dog
Lunge
Twisting Lunge
Hammock
Lunge
Uttanasana
Complete Sun to Standing
Tadasana

Utthita Tadasana
RAM
Sun to

Sequence 3
Lunge
Crescent Moon
3 Legged Dog with Slow Hamstring Stretch
Dog

Repeat Sequence 3 on other Side from Dog

Dipping Vinyasa
Plank
5 Rounds Dips
Baby Cobra to Locust to Cobra
Windshield Wiper
Rocket Cat

Easy Side Plank Both Sides

Plank
Dog
Uttanasana
Roll up to Standing

Tadasana
YAM
Sun to
Sequence 4
Lunge
Hammock
Blue Print Side Angle
Triangle
Open Triangle
Wrapped Triangle
Wrapped Side Angle Pose
Lunge
Dog


Repeat Dipping Vinyasa

Repeat Sequence 4 Other Side

Plank
Side Plank
Dog
Side Plank Other Side
Dog

Plank
5 Rounds Chatarunga
Baby Cobra to Locust with Arms Lifted
Windshield Wiper
Rocket Cat
Childs Pose

Lift Off and Purvottanasana Play with Blocks and a Blanket
Paschimotanasana
x 2

Splits Play with Block and Blanket Both Sides

Heron Pose Both Sides

Transition onto Backs

Bridge Pose x 2 (optional Wheel)
Urdhva Paschimotanasnaa

Eagle Spinal Twist Both Sides

Savasana

Stiff White Guys Saturday @ 10:45am

11 Peeps
Totally mixed group. Everyone was late. A new father and his daughter. A woman on crutches. A man who is recovering from knee surgery. Another man with a frozen shoulder. And a woman who came in 30 minutes late.

Took everything I had to just keep driving the yoga bus and allow for the chaos.

Opening
Impressing the Heart
Windshield Wiper
Tailbone Awareness
Shimmy
Hamstring Stretching with Strap and Feet against a wall
Supine Utthita Tadasana

Transition to Sitting

Easy Casual Wimpy side Bending
Side Bending "for Real"

Transition to Standing forward Fold
Roll up to Standing

Lebowski Shoulder Openers
Shoulder Stretching at Wall
Splat
Uttanasana at Wall
Roll up to Standing

Tadasana
Ujayyi Pranayama
1/4 Salutations
1/2 Salutations
3 Rounds of Lunges, progressively more difficult

Childs Pose
Transition onto Backs
Windshield Wiper

Bridge Pose x 2
Eye of the Needle

Easy Spinal Twist

Savasana

Stiff White Guys Yoga, Saturday 10:45am

9 Peeps

1 Drop in

Supine

Windshield Wiper with Neck Movement

Eye of the Needle Sideliner Play

Eye of the Needle

Hamstring Opening with a Strap

Transition to Sitting

Sukhasana

Easy Wimpy Side Bending

Easy Wimpy Twisting

Side Bending "For Real"

Easy Forward Folding

Uttanasana

Roll up to Standing

Shoulder Opening with a Strap

Neck Opening and Stretching

"The Bobble Head"

Transition to a Wall

Right Angle Pose

Uttanasana

Transition to All Fours

Wall Dog x 2

3 Block Headstand Prep Play x 2

Headstand Prep x 2

Impressing the Heart with 2 Bricks

Savasana

Sweet Vinyasa 8:30am Wednesday

18 Peeps

1 Drop In

Eric let me know today that he hates this sequence we have been doing.  The opening in the hips is hard on his knee which makes balancing difficult afterward.  So, I guess this is the last time we do it.

So, similar as lately.  Internal cuing to balance.  Sutra 1.1, 1.2 and 1.12.

Opening

Supine

Windshield Wiper

Hamstring Stretching with a Strap

Rock up to Sitting

Easy Cross Legged Forward Fold and Side Bending

Transition onto All Fours

Easy Side Plank Both Sides

Childs Pose

Plank

Dog

Sequence 1

Crescent Moon 

Dog

Crescent Moon

Dog

Sequence 2

Lunge

Hammock

Crescent Moon

Dog

Repeat Sequence 2 Other Side

Plank

Locust

Childs Pose

Plank

Dog

Vashistasana 

Dog

Vashistasana 

Dog

Uttanasana

Roll up to Standing

Tadasana

Utthita Tadasana

Sequence 3

Sun to Lunge

Side Angle Blueprint

Triangle

Side Triangle

Side Angle Pose

Lunge

3 Legged Dog

Dog

Repeat Sequence 3 Other Side

Locust Vinaysa

Plank

Locust

Childs Pose

Plank

Dog

Uttanasna

Roll up to Standing

Tadasana

Uthitta Tadasana

Sequence 4

Sun to Side Angle Pose

Triangle Pose

Open Triangle

Wrapped Triangle

Wrapped Side Angle Pose

Deep Low Hip Opener

3 Legged Dog

Dog

Repeat Sequence 4 Other side

Locust Vinaysa

Vashistasana  B Modification (Tree Pose Version)

Both Sides

Dog

Uttanasana

Roll up to standing

Utthita Tadasana

Utthita Hasta Padangusthasana

Uttanasana

Malasaana

Pigeon both sides

Yin Style Baddha Konasana

Supine

Eagle Spinal Twist

Savasana

Sweet Vinyasa 8:30am Wednesday

12 Peeps

3 Drop Ins

Similar patterning with balance as the focus.  I thought we might be moving towards Vashistasana Variations but seemed like it would be too much for more than half the peeps, so we did not.  A little on Sutra 1.1 and Sutra 1.2 and Sutra 1.12.  But slightly flat, cuz E and I had an argument right before class and I have not honed my inner Duck skills to shake it all out immediately.

Opening

Supine

Windshield Wiper

Supine Hamstring Stretching with a Strap

Spine Lengthening (Supine Extended Mountain Pose)

Hamstring Stretching Holding Big Toe to Establish Memory

Easy Sukhasana Forward Fold with Side Bending

transition All Fours

Easy Side Plank Both Sides

Childs Pose

Plank

Dog

Sequence 1

Crescent Moon

Dog

Crescent Moon

Dog

Sequence 2

Crescent Moon

Hammock

Deeper Hip Lunge

3 Legged Dog

Repeat Sequence 2

Uttanasana

Roll up to Standing

Utthita Tadasana

Sequence 3

Sun to Lunge

Side Angle Prep with Brick

Triangle 

Side Triangle

Side Angle Pose

Lunge

3 Legged Dog

Repeat Sequence 3 Other Side

Side Plank Both Sides

Locust

Childs Pose

Plank

Dog

Uttanasna

Roll up to Standing

Utthita Tadasana

Sequence 4

Sun to Lunge

Side Angle Prep

Triangle

Open Triangle

Wrapped Side Angle Pose

Lunge

3 Legged Dog

Dog

Repeat Sequence 4 Other Side

Side Plank with Leg Lift Both Sides

Locust

Childs Pose

Uttanasna

Roll up to Standing

Standing Leg Connection

Utthita Hasta Padangusthasana Play

Uttanasana

Malasana

Transition to Earth

Windshield Wiper

Bridge Play with Abdominals

Viparita Karani

Plow

Karna Pidasana

Uttana Padasana

Easy Spinal Twist

Savasana

Soft Vinyasa Saturday 9am

16 Peeps or so.
3 Drop ins

Focus: moving towards Standing Extended Hand to big toe pose. Ran out of time. Was hoping to get to Side Plank Variation.

Opening
Sukhasana or Box
Land
Listen
Forward Fold
Side Bend
(Switch Legs and Repeat Other Side)

Transition to Wall for Hamstring Strap Work
(This was so funny. I kept messing up. And getting the sides mixed up. We all laughed).

Transition to All Fours
Cat/Cow
Childs Pose
Sideliner

Easy Side Plank Pose Both Sides
Childs Pose
1/2 Dog
Rounded Back
Plank
Dog

Sequence 1 from Dog
Twisting Lunge
Hammock
Lunge
Dog

Repeat Sequence 1 Other Side

Locust 2 Vinaysa
Dog
Plank
Locust 2
Windshield Wiper
Rocket Cat
Childs Pose
All Fours
Plank
Dog

Side Plank Both Sides

Locust 3 Vinyasa

Uttanasna
Roll up to Standing

Tadasana
Ujayyi Pranayama
YAM

Standing Sequence 1
Sun to Lunge
Side Angle Blueprint
Triangle
Side Triangle
Warrior 2 Dance
Deep Hip Opener
External Rotation Hamstring
Lunge
Dog

Locust 3 Vinaysa

Uttanasna
Roll up to Standing
Tadasana
HAM

Repeat Standing Sequence 1 Other Side

Dhanurasana Vinaysa
Dog
Plank
Bow Pose
Windshield Wiper
Rocket Cat
Childs Pose

Roll up to Uttanasana
Roll up to Standing
Tadasana

Extended Hand to Big Toe Pose at wall with Strap and Lifted Foot on Wall
Both Sides with Forward Fold In Between

Extended Hand to Big Toe Pose in towards Middle of Room
Both Sides
Uttanasana

Malasana
Revolving Head to Knee Pose Both Sides
Forward Fold

Sit
Savasana

Soft Vinyasa, Saturday 9am

9 peeps

This class has been brimming with close to 30, so it was fun to have a more intimate group.  The mind loves to wonder "why".  It especially loves to try to fgure out what you did wrong to send everyone away.  haahaha.  The smaller group allows for spontaneity and newness.  Without the expectation and momentum of the large group, we can create new paths.

D requested hamstrings and calf and leg and feet stuff.  So we went with it fully.  This is not a vinyasa class.  It is geeky and technical and about opening the connective tissue and moving stagnant prana.

(I am writing from memory on Sunday, so might not be totally 100% accurate).

Hamstring work against the wall.

Extended Hand to Big Toe Pose with Twist.

Calf Torture Pose

Downward Facing Dog

Arch and Toe Torture Pose

Easy Side Plank Pose Both Sides

Childs

Plank

Dog

Sequence 1

Lunge

Twisting Lunge

Hammock

Lunge

Dog

Repeat Sequence 1 Other Side

Locust 2 Vinyasa

Uttanasana Roll up to Standing

Bottom of Foot Connective Tissue Opening on Block

Top of Foot Opening Against the Wall

Tadasana

Extended Hand to Big Toe Pose at Wall Facing the Wall

Extended Hand to Big Toe Pose Facing 90 degrees away From Wall

Extended Hand to Big Toe Pose into Center of Room

Tadasana

Uttanasna

Squat

Transition to Earth

Windshield Wiper 

Bridge 

Bridge with Block

Viparitta Karni

Easy Spinal Twist

Savasana

Sweet Vinyasa 8:30am Wednesday

19 Peeps

Sherry and Robert Sidoti showed up from Martha's Vineyard.

Miles chilled in the corner while they did yoga.

2 New Drop ins.

Lost one.  Sometime during the class she snuck out.  Didn't get to connect with her.  Always a bummer.  Always hard not to try to "figure out" what happened.  When it usually turns out to be something simple like, "I had to leave early" or "My contact lens was hurting," or something relatively benign.  We always tend to think the worst, "OMG she hated the class, she hated me."

Talk was on the awkwardness of self awareness.

Focus pulled from the latest stuff playing towards the variation of Side Plank in which we grab our big toe.

Opening

Sukhasana or Box

Sit

Listen

Forward Fold

Side Bend

(switch legs and repeat other side)

Transition All Fours

Cat/Cow

Barrel Rolls

Childs Pose

Alana Sideliner

1/2 Dog

Rounded Back

Easy Side Plank Sequence

Childs Pose

Plank

Dog

Sequence 1

Lunge

Twisting Lunge

Hammock

Lunge

Dog

Repeat Sequence 1 Other Side

Locust 2 Vinyasa

Side Plank Sequence

Locust 3 Vinyasa

Uttanasnaa

Roll up to Standing

Tadasana

Ujayii Pranayama

heart Hand Prana Connection

Standing Sequence

Sun to Lunge

Blue Print Side Angle

Triangle

Side Triangle

Warrior 2 Dance

Lunge

3 Legged Dog

Revolved Dog

Dog

Updog Vinyasa

Uttanasna

Roll to up to Standing

Repeat Standing Sequence 1

Repeat Updog Vinyasa

Uttanasna

Roll up to Standing

Wall Work

Extended Hand to Big Toe Pose with Foot Against Wall

Facing Forward Both Sides

(Standing forward fold in between sides)

Sideways Both Sides

Extended Hand to Big Toe Pose with Opposite Hand on Wall, extending Foot into Center of Room

(Ste up for Vashistasana with Leg Extension)

Tadasana

Sun to Dog

Up dog Vinyasa

Plank

Side Plank Pose with Toe Grab Play Both Sides

Updog Vinyasa

Childs Pose

Revolving Head to Knee Pose

Forward fold (bk or uk)

Sit

Savasana

Sweet Vinyasa 8:30am Monday

12 Peeps

One New Drop In

Blanket Folding Lesson.

Hamstring Work (utthita hasta padangusthasana) @ Wall With Strap.

Cat/Cow

Childs Pose

Alana Sideliner

Easy Side Plank Sequence

Childs Pose

Plank

Dog

Sequence 1

Lunge

Twisting Lunge

Hammock

Lunge

Dog

Repeat Sequence 1 Other Side

Locust 3 Vinyasa

Uttanasana

Roll up to Standing

Tadasana

Ujayyi Pranayama

Heart Hand Prana Connection

OM

Standing Sequence 1

Sun to Lunge

Side Angle Blueprint

Triangle

Side Triangle

Open Triangle

Half Moon Pose

Uttanasana

Roll up to Standing

Repeat Standing Sequence 1

(offer a squat after uttanasana)

Standing Sequence 2

Sun to Lunge
Side Angle Blueprint
Triangle
Side Triangle
Open Triangle
Half Moon Pose

Standing Splits

Pigeon

Revolved Dog

Locust Vinaysa 3

Rocket Cat 

Childs Pose

Side Plank Pose Play

Locust Vinyasa 3

Uttanasana

Roll up to Standing

Repeat Standing Sequence 2 Other Side

Bow Pose Vinaysa

Childs Pose

Roll through Squat to Uttanasana

Roll up to Standing

Utthita Hasta Padangushtana B two ways at Wall in prep for Side Plank Pose with Big Toe Held.

(Foot extending towards wall and foot extending away from wall)

Tadasana

Sun to Dog

Play with Last Side Plank Pose on Both Sides

(almost everyone had dropped out by here...)

Compassion of Christ Shoulder Stretch

Childs Pose

Vajrasana 

Revolving Head to Knee Pose

Baddha Konasana

Transition to Earth

Savasana

Sweet Vinyasa Wednesday 8:30

14 Peeps

Its a vacation week for the kids so the moms are away. Seems like we are going to be taking all this leg work and balance work and breathing down the back of the body towards headstand play. Did not really have enough time for that today. Only started to taste it as a suggestion. Theme was breathing down the back of the body. Moved towards Half Moon Pose and allowed Dhanurasana to be the main backbend. Talking points around the process of learning how to look and see and feel.

Opening
Sukhasana or Box
Forward Fold
Side Bend
Switch Legs and Repeat Other Side

Transition to Wall

Supine Extended Hand to Big Toe Pose Play at the Wall

Barrel Rolls
Childs Pose
Alana Sideliner
1/2 Dog
Rounded Back
Easy Side Plank Pose Both Sides
Childs Pose
Plank
Dog

Sequence 1
Lunge
Twisting Lunge
Hammock
Low Slung Lunge
Dog

Repeat Sequence 1 Other Side

Locust 2 Vinaysa

Uttanasana
Roll up to Standing

Tadasana
YAM

Standing Sequence 1
Sun to Lunge
Side Angle Blueprint
Triangle
Side Triangle
Side Angle Pose
Lunge
Dog

Locust 3 Vinaysa

Uttanasana
Roll up to Standing

Tadasana
HAM

Repeat Standing Sequence 1 Other Side
Locust 3 Vinyasa

Side Plank Sequence

Dhanurasana Vinaysa
Dog
Plank
Bow Pose
Rocket Cat
Childs Pose
Plank
Dog

From Dog
Standing Sequence 2
Lunge
Side Angle Blueprint
Triangle
Open Triangle
Half Moon Pose
Standing Splits
Lunge
3 Legged Dog
Revolved Dog
Dog

Repeat Dhanurasana Vinaysa

Repeat Standing Sequence 2 Other Side

repeat Dhanurasana Vinaysa
Rest Childs Pose

Vajrasana Meditation

Option:
Headstand or Pigeon or Legs up Wall
(Most peeps took headstand)

Childs Pose

Freeform

Savasana

Soft Vinyasa, Saturday 9am

14 or so Peeps

Played with the sequence that we have been riffing with lately.  Using the wall to increase the attention.  Standing Sequence moved towards Half Moon.  Extended Hand to Big Toe Pose at Wall.  Standing Splits and Wheel Pose.  It was Valentine's Day.  Alana told the story of Betty and Leo, her grandma and her grandma's first love getting married at the ages of 85.  This set the tone for the theme which was "Priya".

Sukhasana with Forward Fold and Side Bending

Supine Hand to Big Toe Pose at the Wall

Cat/Dog

Barrel Rolls

Alana Side liner

1/2 Dog

Rounded Back

Easy Side Plank with Leg Lift Sequence

Childs Pose

Plank

Dog

Sequence 1

Twisting Lunge

Hammock

Crescent Moon

Lunge

Dog

Repeat Sequence 1 Other Side

Locust 2 Vinaysa

Uttanasana

Roll up to Standing

Tadasana

Ujayyi Pranayama

(emphasis on breathing towards the back top rim of the pelvis)

Standing Sequence 

YAM

Sun to Lunge

Side Angle Blueprint

Triangle

Side Triangle

Open Triangle

Half Moon

Standing Splits

Pigeon

Revolved Dog

Dog

Locust 3 Vinyasa

Uttanasana

Roll up to Standing

Repeat Standing Sequence

Bow Pose Vinaysa

Childs Pose

Uttanasana

Roll up to Standing

Extended Hand to Big Toe Pose at Wall with Variation

Standing Splits at Wall

Childs Pose

Upward Facing Bow Pose at Wall

Abdominals

Eye of Needle and Spinal Twisting

Savasana

Sweet Vinaysa, 8:30am Wednesday

15 or so Peeps
1 Drop In

Playing off the latest sequence. Wall as theme. Using it for play with supine and standing hand to big toe pose, thigh torture and upward facing bow pose (Aka wheel).

Opening
Sukhasana or Box
Forward Fold
Side Bending
(Switch Legs and Sides)

Transition to Wall
Supine Hand to Big Toe Pose with Strap (a, b, c and d)
Both Sides

Transition onto All Fours
Cat/Cow
Barrel Rolls
Childs Pose
Alana Sideliner
1/2 Dog

Easy Side Plank Pose Both Sides
Childs Pose
Dog Pose

Sequence 1
Lunge
Twisting Lunge
Hammock
Low Lunge
Crescent Moon
Dog

Repeat Sequence 1 Other Side

Locust 2 Vinyasa

Uttanasana
Roll up to Standing

Tadasana
Ujayyi Pranayama
(Play with directing breath towards different parts of the back)

Standing Sequence
Sun to Lunge
Side Angle Blueprint
Triangle
Side Triangle
Warrior 2 Dance
Lunge
Dog

Locust 3 Vinyasa
Uttanasana
Roll up to Standing

Repeat Standing Sequence Other Side
Locust 3 Vinyasa
Uttanasana
Roll up to Standing

Transition to Wall
Extended Hand to Big Toe Pose with Foot on Wall
A with variation on both Sides
B with variation on both Sides

Thigh Torture Both Sides
Upward Facing Bow Pose 2x at Wall

Hip Opening Abdominal Sequence
Eagle Twist
(Both Sides)

Knees to Chest

Savasana

Stiff White Guys Saturday @ 10:45am

15 Peeps
1 Drop in

Supine Over Bolster
Breath Work

Transition to All Fours
Cat/Cow
Barrel Rolls
Childs Pose
Transition to Standing

Forward Fold Play
Tadasana

Half Sun Salutes
2 Rounds Half Lunge Salutes with Hamstrings

Transition to a Wall
Splat
Right Angle Pose
Shoulder Opener
Splat
Right Angle Pose
Uttanasana
Roll up to Standing
Tadasana

Wall Dog x 2
Bridge Pose with Toes up Wall x 2 and play with legs up the wall
Eye of Needle at Wall

Hamstring Stretching with Strap and using the wall against bottom Foot

Easy Spinal Twist
Savasana

Soft Vinyasa Saturday 9am

18 peeps
1 Drop In.
Rainy Day.
Cozy.

Similar sequence as Wednesday, but not enuf time to do Handstands and group seemed to be dropping as we got to that point, so went towards Wall Splits. Talk along the same lines of making room for the tightspots.

Sukhasana or Box
Forward Fold
Side Bend
Chest Press
(Switch Legs and Repeat)

All Fours
Cat/Cow
Barrel Rolls

Childs Pose
Alana Sideliner
1/2 Dog
Rounded Back

Easy Side Plank Sequence
Childs
Plank
Dog

Sequence 1
Lunge
Twisting Lunge
Hammock
Low Lunge with Rolling
Hamstring Stretch
Lunge
Plank
Dog

Repeat Sequence 1 Other Side

Locust 1 Vinaysa

Uttanasana
Roll up to Standing

Wise Guy Sequence
Tadasana
Ujayyi Pranayama

YAM
Standing Sequence
Sun to Lunge
Side Angle Blueprint
Triangle Pose
Side Triangle Pose
Warrior 2 Dance
Lunge
Dog

Locust 3 Vinyasa

Uttanasana
Roll up to Standing

HAM
Repeat Standing Sequence on Other Side

Locust 3 Vinyasa
Side Plank Play
Roll to Updog Vinaysa

Uttanasana
Roll up to Standing
Tadasana

Transition to Walls

Standing Extended Hand to Big Toe Pose Play at Wall (A and B, Both Side)
Standing Splits Both Sides
Thigh Torture Pose

Upward Facing Bow Pose at Wall x 2
Legs up Wall
Eye of Needle with Legs Up Wall

Option to Stay with Legs up Wall or transition to Savasana

Savasana

SWG Saturday 10:45am

20 peeps
1 Newbie

Opening Supine
Hand to Big Toe Hamstring Stretch with Strap Sequence
Both Sides

Transition onto All fours
Cat/Cow a few times
Childs Pose
All Fours to Standing
(this might seem awkward but all the old timers pop up from here)

Uttanasana Play
Roll up

Transition to A Wall

Sequence 1
Shoulder Opening
Splat
Right Angle Pose
Uttanasana
Roll up to Tadasana

Sequence 2
Wall Lunge
Right Angle
One Legged Right Angle
Uttanasana
Roll up to Standing
Tadasana

Repeat Sequence 2 Other Side

Turn to Face Center of Room

Pyramid Stage 1 Both Sides
Uttanasana
Pyramid and Warrior 3 Stage One Both Sides
Uttanasana and Sqaut
Warrior 3 Play Both Sides
Uttanasana and Squat
Roll up to Standing

Wall Dog x 2
Childs Pose in between
Wall Dog with Leg Lift
Childs Pose

Bridge Pose x 3
Eye of the Needle
Abdominals
Spinal Twist Both Sides
Knees to Chest

Savasana

SWg Sunday 10:00am

19 peeps

4 Drop In

Relaxed Group Today.  Took time to get a little geekier about the anatomy and cluing people into their bodies.  Particularly around the sit bones and hamstrings.  Warrior 3 was the peak pose.

Opening

Supine over a Bolster

Breath Awareness

Transition to a Seat

Sukhasana 

Tailbone Awareness

Side Bending

Switch Legs and Repeat Other Side x 2

Transition to Standing

Uttanasana x 2

Geeky discussion on sit bones and hamstrings

The Lebowski

Shoulder Rotation

Wise Guy Sequence

Tadasana

Ujayii Pranayama

1/4 Salutes

3 Rounds Lunge Salutes

Tadasana

Warrior 3 Sequence

Extended Pyramid Both Sides

Extended Pyramid to Pyramid to Warrior 3 Prep Both Sides

Uttanasana

Extended Pyramid to Warrior 3 Both Sides

Uttanasana

Malasana

Transition to Floor

On Backs

Knees to Chest

Windshield Wiper

Bridge Pose x 2

Eye of the Needle Both Sides

Happy Baby

Easy Spinal Twist

Savasana

SWg Sunday 10:00am

19 Peeps

4 Drop Ins

Super sweet and quiet group.  Really mixed.  I thought I would talk more today.  But maybe the teacher training wore me out.  So class was pretty straight.

Supine over a bolster.  Breath Awareness

Sukhasana Forward Folding

Sukhasana Side Bending

Transition to Standing

Uttanasana

Roll up to Standing

Shoulder Shrugs

Shoulder Rotations

Swamp Monster/Hallelujah

Interlaced Finger Shoulder Stretch

Roll back Up

Wise Guy Neck Sequence

Tadasana

Ujayyi BReath

YAM

3 Easy Rounds Lunge Salutes

Warrior 2 Dance Sequence x 2

Tadasana

Little Tree

Tree

Uttanasana

Malasana

Transition onto Backs

Knees to Chest

Windshield Wiper

Bridge Pose x 2

Eye of the Needle

Easy Spinal Twist

Savasana

Yoga Basics 5:15pm Wednesday

10 peeps

opening

Supine Baddha Konasana over a Bolster

Breath Awareness to Heart Center, Manipura, Lower Belly

Roll up to Sitting

Easy Cross Legged Seat

Sacrum Play

Forward Fold

Side Bend

Switch Legs and Repeat Other Side

Standing Forward Fold

Roll up to Standing

Tadasana

Ujayyi Breath

1/4 Salutes

2 Rounds Lunge Salutes with Hamstring Stretch (and Hamstring Lesson)

Tadasana

(The group suddenly felt totally exhausted and pooped. So we went back to the earth).

Sun to Dog

Lower to Belly

Sphinx Pose with Neck Work x 2

Locust x 2

Rocket Cat

Childs Pose

Transition onto Backs

Eye of Needle Play

Happy Baby Play

Bridge Pose x 2

Transition to Sitting

Baddha Konasana Play

Marichyasana 3 Play

Paschimottanasna Play

Sit

Savasana

Sit

Sweet Vinyasa 8:30am Wednesday

18 Peeps

3 Drop In

Riffed off yesterday's sequence.

Sit

Easy Cross Leg Sacrum Play

Forward Fold

Side Bend

Switch Legs and Repeat Other Side

Trans on to All Fours

Plank

Dog

Vinyasa 1

Plank

Sphinx with Neck Work

Rocket Cat

Plank

Dog

Lunge Sequence 1

Leg Lift Extension

Isometric Low Lunge

Hamstring Stretch Geek Out

(Tailbone/Pelvis Awareness)

Lunge

Repeat Vinaysa 1

Repeat Lunge Sequence 1 Other Side

Vinaysa 2

Dog

Roll into Cobra

Windshield Wiper

Rocket Cat

Plank

Dog

Uttanasana

Roll up to Standing

Uddiyana Bandha Play

Heart Prana Arm Extension

Hand Prana Awareness

Tadasana

Ujayyi Breath

Yam

Ham

OM

Lunge Sequence 2

Sun to 

Lunge

Warrior 1 Dance

Twisting Lunge

Hammock Pose

Deep Low Lunge

Vinaysa 3

3 Legged Dog Opening

Dog

Roll into Updog

Roll into Down Dog

Leg Lift Extension and

Repeat Lunge Sequence 2 Other Side

Repeat Vinyasa 3

Uttanasana

Complete Sun to Tadasana

Standing Side Plank

Standing Side Plank with Tree Leg

Lunge Sequence 3

Sun to 

Lunge

Warrior 1 Dance

Twisting Lunge

Down Dog

Plank

Side Plank with Same arm down as in Twisting Lunge

Plank

Dog

Vinyasa 4

Dog

Updog

Downdog

Leg Lift Extension

Repeat Lunge Sequence Other Side

Repeat Vinaysa 4

Child's Pose

Toe Torture to Watch Demo of Side Plank with Tree Leg

(Option to do an Eye of the Needle Shoulder Opener Instead)

Side Plank Sequence

Down Dog

Plank

Side Plank with Tree Leg

Plank

Repeat Vinyasa 4

Repeat Side Plank Sequence Other Side

Repeat Vinyasa 4

Rest Childs

Vajrasana Meditation

Half Lord of the Fishes Pose with Slumpy Swami Action

Cow Face

Switch Legs and Repeat Other Side

Favorite Forward Fold

Savasana

Sit

Sweet Vinyasa 9:00am Tuesday

5 Peeps

All Bendy ladies.

So we kicked it up a little more than i usually offer.

Fun.

Asked for requests.

Got "hamstrings", neck and shoulders, and heart openers.

Sit

Cross Legged Seat with Sacrum play

Forward FOld

Side Bend

Switch Legs and Repeat Other side

Transition to All Fours

Plank

Dog

(hamstring play)

Vinyasa 1

Plank

Sphinx with Neck Work and Heart Extension

Rocket Cat

Plank

Dog

Sequence 1

Leg Lift Extension  to Lunge

Isometric Lunge

Hamstring Stretch with Tailbone and Hip Rotation Exploration

Lunge

Dog

Repeat Vinyasa 1

Repeat Sequence 1 Other Side

Vinaysa 2

Dog

Rounded Plank

Roll to Cobra

Windshield Wiper

Rocket Cat

Plank

Dog

Uttanasana

Roll up to Standing

Uddiyana Bandha Play with Kriya Stage 1

Ujayyi Breath and Heart Prana Awareness with Arm Extension

Tadasana

Yam

Ham

Om

Sequence 2

Sun to Lunge

Warrior 1 (Dance and Settling, emphasis on lines and relaxing)

Twisting Lunge

Hammock Pose

Deep Hip Opener

Vinyasa 3

3 Legged Dog

Revolved Dog

Dog

Roll to Updog

Dog

Leg Lift Extension to Other Side

Repeat Sequence 2 on Other Side

Repeat Vinaysa 3

Side Plank Sequence

Repeat Vinaysa 2

Uttanasana

Malasana

Mouse Pose

Uttanasana

Complete Sun to Tadasana

Catch the Current

Attention to the Prana in the Palms

Sequence 3

Sun to 

Lunge

Side Angle Prep

Triangle

Side Triangle

Open Triangle

Wrapped Triangle

Wrapped Side Angle Pose

Release to Hip Lunge

Vinyasa 4

Down Dog

Roll to Cobra

Dhanurasana

Rocket Cat

Plank

Dog

Leg Lift Extension to Other Side
Repeat Sequence 3 on Other Side

Repeat Vinaysa 4

Childs Pose

Vajrasana Meditation

Half lord of the Fishes Pose

Cow Face Pose

Switch Legs and Repeat Other Side

Favorite Forward Fold

Savasana