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

Sweet Vinyasa 8:30am Monday

11 Peeps

1 Drop in

The discovery of Sutra 1.1.  Here and Now, if all the conditions are correct, the teaching of Yoga can begin.  Similar sequence as lately with horse stance play, peacock and lotus.

Opening

Sukhasana or other Cross Legged Sit

Forward Fold and Side Bending

Transition to All Fours

Easy Side Plank Both Sides

Childs

Plank

Dog

Sequence 1

Abdominal Curling to Lunge

Twisting Lunge

Hammock

Crescent Moon

Dog

Repeat Sequence 1 Other Side

Rolling Updog Vinyasa

Uttanasana

Roll up to Standing

Uddiyana Bandha Play

Heart the Hand Prana Play

Tadasana

YAM

Sequence 2

Sun to Lunge

Hammock

Horse Play with Twist and Dip

Squirt Pose

PP A

Warrior 2 Dance

Warrior 2

3 Legged Dog

Dog

Rolling updog Vinaysa

Uttanasana

Malasana

Mouse Pose

Malasana

Uttanasana

Roll up to Standing

Tadasana

HAM

Repeat Sequence 2 Other Side

Rolling Updog Vinyasa

Childs Pose

Peacock Prep and Play

Seated Sequence

Pigeon Play

Revolving Head to Knee Pose

Lotus Prep Sequence

1/2 Lotus Forward Fold

Repeat Seated Sequence Other Side

Yin Style Baddha Konasana

Transition onto Backs

Windshield Wiper

Bridge Pose x 2

Knees to Chest

Easy Spinal Twist

Savasana

Soft Vinaysa, Saturday, 9am

15 Peeps

Independence From What? Talk on Sutra 1.2 and Sutra 1.12.  Similar sequence as lately.  Opening the Hips and connecting the heart to the hands.  Peacock and Lotus Play.  

Opening

Sit

Foreword Fold

Side Bend

(Switch Legs and Repeat Other Side)

Transition All Fours

Easy Side Plank Both Sides

Childs Pose

Plank

Dog

Sequence 1

Dog to 

Abdominal Curling

Twisting Lunge

Hammock

Crescent Moon

Dog

Rounded Plank

Repeat Sequence 1

Rolling Updog Vinyasa

Uttanasna

Roll up to Standing

Uddiyana Bandha Play

Heart to Hand Prana Play

Tadasana

YAM

Sequence 2

Sun to Lunge

Hammock

Horse

Squirt

PP A

Warrior 2 Dance

Warrior 2

3 Legged Dog

Dog

Rolling Updog Vinyasa

Side Plank Both Sides

Rolling Updog Vinyasa

Uttanasana

Roll up to Standing

Tadasana

HAM

Repeat Sequence 2

(with Side Splits after Squirt and Squat)

Rolling Updog Vinyasa

Childs Pose

Peacock Play

Seated 1/2 Lotus Play

Supine Lotus Play

Bridge Pose

Bridge to Viparitta Karni

Casual Plow

Fish Variation

Easy Supine

Spinal Twisting

Knees to Chest

Savasana

SWG Sunday 10:00am

8 Peeps

Requests: Sinus Relief and Relief for Hand Cramping
This class was kind of funny. When meeting requests, can sometimes feel a little hodgepodge.
Moved towards Plank and Downdog which I do not usually teach in SWG.

Heart Opener on 2 Bricks. See Yoga Video.
Pelvis Rocking. See Yoga Video.
Windshield Wiper
The Shimmy. See Yoga Video.

Roll up to Sukhasana with Side Bend

Transition to a Standing Forward Fold

Roll up to Tadasana

The Lebowski

Shoulder Openers with Strap

Wise Guy Sequence

Arm Prana Opening
Heart Prana Opening
Hand Prana Awareness

Transition to Wall
Splat
Right Angle
Uttanasana
(Repeat Sequence with more geeky Details)

Down Dog at Wall x 2

Turn Around

Easy Side Plank
Childs
Plank to Dog to Childs Pose x 2
(i was wondering about moving towards Side Plank, but felt like a lot)

Sphinx Pose with Sinus Help x 2
Roll onto Backs

Eye of the Needle
Watering the Heart. See Online Yoga Video.
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