Sweet Vinyasa Yoga, Wednesday 8:30am

Sweet Vinyasa: 3.24.10
Video will soon be here:
http://www.lulubandhas.com/yoga/video/sweet-vinyasa/kira-ryder-sweet-vinyasa-sutra-11-and-handstand-2010-03-24

We discuss Sutra 1.1.  We play with similar elements as lately.  Tuning towards the elements and turning them upside down.  Some discussion of Sutra 1.12 as well.

Opening
Sukhasana
with Foreword Fold, Chest Press and Side Bending Circle

Uttanasana
Roll up to Standing

Hokey Pokey
Heart Prana Pounding
Heart Palm Prana Extension

Tadasana
LAM
Sun to
Sequence 1
Lunge
Dog
Lunge
Uttanasana
Utkatasana

Tadasana

VAM
Sun to
Sequence 2
Lunge
Twisting Lunge
Hammock
Low Lunge with Rounded Plank Press
3 Legged Dog
Dog

Vinyasa 1
Easy Side Plank Both Side

Plank
Dog

Repeat Sequence 2 Other Side

Vinyasa 2
Plank
Baby Cobra
Locust
Cobra
Rest, Windshield Wiper
Rocket Cat

Plank
Dog

Uttanasana
Utkatasana

Tadasana

Utthita Tadasana
RAM
Sun to Sequence 3
Lunge
Crescent Moon
3 Legged Dog
Dog

Repeat Sequence 3 Other Side

Repeat Vinyasa 2
Rocket Cat to Childs Pose
SidePlank Version 2 Both Sides

Plank
Dog

Uttanasana
Roll up to Standing

Tadasana
YAM
Sun to Sequence 4
Lunge
Hammock
Warrior 2 Dance
Warrior 2
Lunge
3 Legged Dog
Dog

Repeat Sequence 4 Other Side

Side Plank Both Sides

Vinyasa 3
Plank
Baby Cobra
Locust
Rest, Windshield Wiper
Rocket Cat
Plank
Dog

Uttanasana
Roll up to Standing

Transition to Wall

Half Handstand Play x 2
Handstand Play

Bridge
Spinal Twist

Savasana

Soft Vinyasa Yoga, Saturday 9am

I have recorded the sequence here:
http://www.lulubandhas.com/yoga/video/soft-vinyasa/kira-ryder-soft-vinyasa-softening-our-opinions-2010-03-20

But since it will be unpublished for another week, it is also here:
16 Peeps or So
4 Drop Ins

Beautiful Spring Day.

Initial sharing around tonight's dinner at Farmer and the Cook.  Rave reviews about Olivia's cooking.  A little teasing about whose opinions matter the most.  This set the tone for the class and the dharma talk ended up being around the practice of softening our opinions.  Sutra 1.2 and 1.33.  The sequence relies on the feeling of the earth, water, fire and air elements towards handstand.

Opening
Sukhasana with Fore ward Fold and Sidebending
Malasana
Uttanasana
Roll up to Standing

Schiffmann Style Hokey Pokey
Full Body Shaking
Heart Prana Pounding
Heart Hand Prana Extension

Tadasana
Ujayyi Pranayama

LAM
Sun to
Sequence 1
Lunge
Dog
Lunge
Uttanasana
Utkatasana
Tadasana

VAM
Sun to
Sequence 2
Lunge
Twisting Lunge
Hammock Pose
Lunge

Vinyasa 1
Dog
Easy Side Plank Both Sides

Plank
Dog

Repeat Sequence 2 Other Side
Uttanasana
Utkatasana
Tadasana

Utthita Tadasana
RAM
Sun to
Sequence 3
Lunge
Crescent Moon
3 Legged Dog
Dog

Repeat Sequence 3 Other Side

Vinyasa 2
Plank
Baby Cobra to Locust to Cobra

Rocket Cat
Plank
Dog

Step Forward Uttanasana
Utkatasana
Tadasana

YAM
Sun to Sequence 4
Lunge
Hammock
Warrior 2 Dance
Warrior 2
Lunge
3 Legged Dog
Dog

Repeat Vinyasa 2

Repeat Sequence 4 Other Side

Side Plank Both Sides

Vinyasa 3
Plank
Baby Cobra
Locust with Fingers Interlaced
Rocket Cat
Plank
Dog

Step Forward Uttanasana
Roll up to Standing

Transition to Wall

Half Handstand Play, 2 Rounds
Half Handstand with Partners

Handstand Play

Legs up Wall
Eye of the Needle Stretch

Bridge Pose
Easy Spinal Twist

Savasana

Sit


The video will be posted in about a week.

xo
k

Soft Vinyasa Yoga, Saturday 9am

I forgot to turn the microphone on until 20 minutes in.

Title: She's Just a Little Touched
Teaser: We talk about touching the enlightened energies, or letting them touch us...while moving towards Handstand.

Sequence Short: We become intimate with the elements of earth and water through the feet and legs and hands and arms.


Opening
Baddha Konasana with Feet Massage and Sen Channel Pressing
Easy Revolving Head to Knee Pose Both Sides

Malasana
Uttanasana
Roll up to Standing

heart Prana POunding
Heart Hand Prana Extension
Tadasana

LAM
Sun to
Sequence 1
Lunge
Dog
Lunge

Uttansana
Complete Sun to Standing

Tadasana
VAM
Sun to Sequence 2
Lunge
Twisting Lunge
Hammock
Lunge
Dog

Easy Side Plank Both Sides
Plank
Dog

Repeat Sequence 2

Complete Sun to Standing

Tadasana
Utthita Tadasana
RAM
Sun to Sequence 3
Lunge
Crescent Moon
3 Legged Dog
Dog

Repeat  Sequence 3 Other Side

Vinaysa 1
Plank
Baby Cobra
Locust
Cobra
Rest, Windshield Wiper
Rocket Cat
Plank
Dog

Uttanasna
Roll up to Standing

Tadasana
YAM
Sun to Sequence 4
Lunge
Hammock
Warrior 2 Dance
Warrior 2
Lunge
3 Legged Dog
Dog

Repeat Vinyasa 1

Repeat Sequence 4 Other Side

Side Plank
Dog
Side plank Other Side
Dog

Vinyasa 2
Plank
Baby Cobra
Locust
Rest
Rocket Cat
Plank
Dog

Uttanasana
roll up to Standing

Transition to WALL

Half Handstand Play Solo
And with Partners

handstand Play

Legs Up wall
Eye of the Needle

Easy Spinal Twist

Savasana

Sit

Sweet Vinyasa Yoga, Wednesday @ 8:30am

Title: Watering the Downward Facing Tree
Teaser: We play with the earth and water elements to get grounded in handstands.

Sequence Summary: We open the leg and side body channels seated.  Using Tadasana, we connect with earth and water elements, playing with the chakra bijas through a lunge sequence and moving towards Adho Mukha Svanasana.


About 15 Peeps
Opened with a talk about injuries.  Shared about my shoulder.  This lead into a dharma talk about this practice being one of learning how to touch ourselves, become intimate and see it all.

Baddha Konasana Foot Massage and Leg Channel Pressing
Revolving Head to Knee Pose
Malasana
Uttanasana
Roll up to Standing

Heart prana Pounding
Heart Palm Extension play

Tadasana
Grounding and Connecting to the Earth and Water Elements

LAM
Sun to
Sequence 1
Lunge
Dog
Lunge Other Side
Uttanasana
Roll up to Standing

Tadasana
VAM
Sun to
Sequence 2
Lunge
Twisting Lunge
Hammock
Lunge
Dog

Plank
All Fours
Easy Side Plank Both Sides
Childs pose
Plank
Dog

Repeat Sequence 2 Other Side

Uttanasana
Utakasana
Tadasana

Uthitta Tadasana
RAM
Sun to
Sequence 3
Lunge
Crescent Moon
3 Legged Dog
Dog

Repeat Sequence 3 Other Side

Vinyasa 1
Plank
Baby Cobra to Locust to Cobra
Rest, Windshield Wiper
Rocket Cat
Plank
Dog

Uttanasana
Roll up to Standing

Tadasana
YAM
Sun to Sequence 4
Lunge
Hammock
Warrior 2 Dance
Warrior 2
3 Legged Dog
Dog

Vinyasa 1

Repeat Sequence 4 Other Side

Plank
Side Plank
Dog
Side Plank Other Side
Dog

Vinyasa 2
Plank
Baby Cobra
Locust
Rest, Windshield Wiper
Rocket Cat
Plank
Dog

Uttanasana
Roll up to Standing

Transition to a Wall

Half Handstand Play
Half Handstand with Partners

Handstand

Legs up Wall
Eye of the Needle @ Wall
Easy Spinal Twist
Savasana

Sit

Soft Vinyasa Yoga, Saturday 9am

Title: Offering Support instead of Advice

Teaser: Playing with the elements of the Chakras, we turn upside down in handstand.

17 Peeps

I just got back from being up North with friends.  I am sick.  But the mood quickly became irreverent when I made a joke about men and sex and checking the pressure in the tires.  Somehow that mood stayed and class was a little silly.  We did a basic lunge flow with the chakras.  Then played with partners to prepare for handstand.

Sequence short: Lunge Salutes with chakra chanting.  Shoulder Work with Partners and Brick.  Half Handstand and Handstand.

Opening

Easy Revolving Head to Knee Pose

Malasana

Uttanasana

Roll up to Standing

Hokey Pokey a la Schiffmann

Full Body Shaking

Heart Prana Pounding

Tadasana

LAM

Sun to 

Sequence 1

Lunge

Dog

Lunge

Uttanasana

Complete Sun to Standing

Tadasana

VAM

Sun to 

Sequence 2

Lunge

Twisting Lunge

Hammock

Dog

Repeat Sequence 2 Other Side

Uttanasana

Complete Sun to Standing

Tadasana

Utthita Tadasana

RAM

Sun to

Sequence 3

Lunge

Crescent Moon

3 Legged Dog

Dog

Repeat Crescent Moon on the Other Side

Vinyasa 1

Plank

3 Rounds Dips

baby Cobra to Locust to Cobra

Rest

Windshield Wiper

Rocket Cat

All Fours

Easy Side Plank Both Sides

Childs Pose

Plank

Dog

Uttanasana

Roll up to Standing

Tadasana

YAM

Sun to 

Sequence 4

Lunge

Hammock

Warrior 2 Dance

Warrior 2

3 Legged Dog

Dog

Repeat Sequence 4 Other Side

Side Plank Both Sides

Vinyasa 2

Plank

Baby Cobra to Locust

Rest

Windshield Wiper

Rocket Cat

Childs

Plank

Dog

Uttanasana

Roll up to Standing

Partner Work with Even Cow girls get the Blues

Half Handstand

Partners with Half Handstand

Choice of Handstand or continue with Partners

Rest

Eye of the Needle

Easy Spinal Twist

Savasana

Soft Vinyasa Yoga

10 Peeps
1 Drop In

It was cloudy and cold this morning. Studio was toasty. Energy was quiet and open. This practice is sort of plain. We chant up through the chakras doing the vinyasa lunge pattern of late. We do handstand. We rest.

Opening
Yin style Butterfly
Chest Press Butterfly
Revolving Head to Knee Pose Both Sides

Malasana
Uttanasana
Roll up to Standing

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
Dog
Lunge
Twisting Lunge
Uttanasnaa
Complete Sun to Standing

Tadasana
Uthitta Tadasana

Sequence 3
RAM
Sun to Lunge
Crescent Moon
Dog
Crescent Moon
Dog

5 Rounds Dip
Baby Cobra to Locust to Cobra
Rest, Windshield Wiper
Rocket Cat
Plank
Dog

Uttanasana
Complete Sun to Standing

Tadasana
Palm Prana Awareness

YAM
Sun to
Sequence 4
Lunge
Hammock
Warrior 2 Dance
3 Legged Dog
Dog

Repeat Sequence 4 Other Side

5 Rounds Dips
Baby Cobra to Locust to Cobra
Windshield Wiper
Rocket Cat
Childs Pose

Plank
Dog
Uttanasana
Roll up to Standing

Transition to a Wall
Half Handstand
Solo and with Partners

Handstand Play
(group was small enough to allow me to be of assistance)

Rest with Legs up the Wall
Eye of the Needle Stretch

Transition to Sitting

Slow Passive Yin Caterpillar
Roll back up and transition Supine

Eagle Spinal Twist Both Sides

Savasana

Sit

Soft Vinyasa Yoga, Saturday 9am

19 peeps

4 Drop Ins

The group was extra magical today.  I felt so "unworthy" of being in the position as "teacher." There was an amazing feeling that I had nothing to share and I could just do my best to hold the space for the magic to flow.  Only one man in a sea of amazing women.

We focused on the relaxing of the sacrum and base of the skull and moved towards handstand.

Opening

Sukhasana

Easy Relaxed Side Bending

Side Bending

Forward Folding

All Fours

Easy Side Plank Both Sides

Childs Pose

Shoulder Rotation and Bigger Bust Exercise

Hitchhiking Dolphin Play

We played with partners today (this was prep for the Crib)

Plank

Dog

Crescent Moon on Both Sides

Locust Vinyasa

Uttanasana

Roll up to Standing

Grounding Exercise with a Brick

Tadasana

Tuning towards ease at base of skull and sacrum

LAM

Standing Sequence 1

Sun to Lunge

Side Angle Blueprint

Triangle

Side Triangle

Side Angle Pose

Lunge

Dog

Repeat Standing Sequence 1

Locust Vinyasa

Uttanasana

Roll up to Standing

LAM

Standing Sequence 2

Sun to Lunge

Side Angle Blueprint

Triangle

Open Triangle

Wrapped Triangle

Wrapped Side Angle Pose

Lunge 

Dog

Repeat Standing Sequence 2

Locust Vinyasa

Childs Pose

Transition to a Wall

Half Handstand Play

Handstand Play

Rest

Hamstring Stretching at Wall with Strap

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

Soft Vinyasa Yoga, Saturday 9am

16 Peeps

Lots of laughter lately in class. Easy connections and gentle teasing. Still moving towards understanding this notion of feeling supported. Playing with it by relaxing down through the arches of the legs and translating it towards handstand.

I am enjoying myself. And it seems like peeps are getting it.

Opening
Sukhasana
Easy Side Bending
Side Bending
Forward Folding

Transition to All Fours
Easy Side Plank
Childs Pose

Shoulder Geek Out and 50s Chest Press Play. See Online Yoga Video.
Hitchhiking Dolphin. See Online Yoga Video.

Plank to Down Dog. See online Yoga Video.
and Taking into a mini Lunge Salute Flow. See Online Yoga Video.

Uttanasana
Roll up to Standing

Play with a Brick to Practice Grounding through the Legs.
Tadasana and Ujayyi Pranayama

Standing Sequence 1
LAM
Sun to Lunge
Easy Side Angle
Triangle
Side Triangle
Side Angle Pose
Dog

Locust Vinyasa

Repeat Standing Sequence Other Side

Locust Vinaysa

Uttanasana
Roll up to Standing

Tadasana
Standing Sequence 2
Sun to Lunge
Easy Side Angle
Triangle
Open Triangle
Wrapped Triangle
Wrapped Side Angle Pose
Lunge
3 Legged Dog
Dog

Repeat Standing Sequence 2 Other Side

Locust Vinyasa

Childs Pose

Vajrasana
Transition to Wall

Half Handstand at Wall.

Handstand Demo and Play for 5 minutes

Hamstring Stretching at Wall
Savasana

Sit

The Miracle of Insight

Details continually flow together to set us up for insight.

The latest insight involves relaxing in handstand to allow the weight come down through the arms, softening the Levitor Scapulae.

This comes from a river of recent and long ago encounters:

1. I was inspired to start geeking out on the shoulders again after reading an article by Doug Keller.
2. I was lead to the article by a dialogue on Facebook in which Doug said, "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."
3. I went to LA over Labor Day Weekend to study with Doug at The Hub.
4. On Saturday we spent time with the Doshas and Assessment. On Sunday we spent 4 hours on the shoulders and 2 hours on History of Yoga Philosophy.
5. One of the main pieces I took from the workshop was the practice of relaxing the levitor scapula in down dog, pinca mayurasana, sirsasana and
   
6. A client on Saturday had the insight that she was not allowing her legs to hold her up...that she did not trust them for support. She created the opening for me.
   
7. I watched a video wtih Patricia Sullivan from Crib 07 explain that the Sacrum is like the Keystone of the Arch for the Legs.
8. On Friday I was practicing Handstands. I imagined the architecture of the arch. I felt the region of the levitor scapula as a triangle like the sacrum. I allowed it to be the keystone and I relaxed and all of a sudden I got the dopey easy gooey feeling and I was balanced.
9. On Saturday I tried to share this insight, it was not communicated.
   
10. I practiced some more on Sunday, baking the feeling in more. And drawing from the Rivers of Schiffmann's Heavy Hand Down Dog and Heavy Shin distance from Wall Techniques. Feeling that sense of trusting my arms.
    
11. On Monday, this morning, W. got it and hung out in her handstand in a whole new way.

Delightful!

This mystery is continually conspiring to reveal itself. We just have to open our eyes and look.

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

Sweet Vinyasa, Wednesday 8:30am

12 Peeps

I taught this super straight up. A little talk around Sutra 1.2 but not much. Moved towards Headstand and Upward Bow Pose.

Impressing the Heart. See Online Yoga Video.
Lengthening the Spine. See Online Yoga Video.

Roll up to Sitting
Sukhasana with Side Waist Extension
Sukhasana with a Twist
(Both Sides)

Onto All Fours

Easy Side Plank
Childs Pose
Plank
Down Dog

Uttanasana
Roll up to Standing

Uthitta Tadasana
Interlaced Finger Shoulder Stretch with Foreword Fold

Tadasana
LAM

Sequence 1
Sun to Lunge
Hammock
Crescent Moon
Dog

Repeat Sequence 1 Other Side

Locust to Cobra Vinyasa

Uttanasna
ROll up to Standing

Tadasana
YAM

Sequence 2
Sun to Warrior 1
Parsvottanasna
Warrior 3
Standing Splits
Pigeon
3 Legged Dog
Dog

Locust to Cobra Vinyasa

Repeat Sequence 2 Other Side

Locus to Cobra Vinyasa

Uttanasna
Roll up to Standing

Transition to Wall
Right Angle Pose
Half Handstand x 2
Handstand Play

Thigh Torture Pose

Wheel at Wall in 3 Stages

Legs up the Wall
Eye of the Needle

Hip Opening Abdominal Sequence with a Twist

Savasana

Sweet Vinyasa Monday 8:30am

12 Peeps
1 Drop In

The Dharma talk was "If I think I'm Fat, will that help me get Skinny." We moved towards Handstand and Wheel.

Opening
Heart Opener on 2 Bricks with Shoulder Opening. See Online Yoga Video.
(Video does not have arm work).
Windshield Wiper.
Pelvis Rocking. See Yoga Video.
The Shimmy. See Yoga Video.

Supine Utthita Tadasana with attention the simultaneous extension of the heart and lengthening of the tailbone. (Arm Action 1)

Roll up to sitting and onto all fours.

Easy Side Plank
Childs
Plank
Dog

Sequence 1
Lunge
Hammock
Lunge
Dog

Repeat Sequence 1 Other Side

Locust 1 Vinyasa
Windshield Wiper
Rocket Cat
Dog

Uttanasana
Roll up to Standing

Tadasana
Arm Action 1

Sequence 2
Sun to Lunge
Warrior 1
Twisting Lunge
Lunge
Dog

Rolling Locust Cobra Vinyasa

(Same Side, cont. of Sequence 2)
Crescent Moon with Arm Action 1
Lunge
Uttanasana
Roll up to Standing

Repeat Sequence 2 Other Side

Tadasana
Arm Action 2

Sequence 3
Sun to
Crescent Moon with Arm Action 2
Hamstring Stretch
Lunge
Dog

Rolling Updog Vinyasa

Repeat Sequence 3

Rolling Updog Vinyasa

Uttanasana
Roll up to Standing

Half Handstand Play at Wall
Handstand Play

Upward Bow Pose at Wall x 2

Legs up the Wall
Eye of the Needle @ Wall

Easy Spinal Twist
Savasana

Sweet Vinaysa, Monday 8:30am

10 Peeps or so.

I forgot to blog it out after class.

We worked the leg lines and the tailbone towards Handstand Play.
Wheel at the Wall.

xo
k

Sweet Vinaysa, Wednesday @ 8:30

14 Peeps

Today we riffed off the balancing theme and took Extended Hand to Big Toe Pose to the Wall. I did not get super geeky about this as I could have. Instead, WE turned it upside down for Handstand Play and then moved towards Upward Facing Bow Pose at the Wall. It was fun to take advantage of the smaller class and get to use the walls.

Opening
Sukhasana Forward Fold
Side Bend
Chest Press
(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
Childs Pose

Plank
Dog

Sequence 1
Lunge
Twisting Lunge
Hammock
Lunge
Dog

Repeat Sequence 1 Other Side

Locust Vinyasa 3

Uttanasana
Roll up to Standing

Tadasana
Ujayyi Pranayama
OM

Standing Sequence
Sun to
Lunge
Side Angle Blueprint
Triangle
Side Triangle
Warrior 2 Dance
Crescent Moon with Shoulder Opener
Lunge
Dog

Locust Vinaysa 3

Uttanasana
Roll up to Standing
Tadasana
OM

Repeat Standing Sequence Other Side

Dhanurasana Vinyasa
Rocket Cat
Childs
Plank
Dog

Uttanasna
Roll up to Standing
Tadasana

Transition to a Wall

Extended Hand to Big Toe Pose
A: Facing Wall, with foot on Wall and Arms extended
B: Heel in line with Hip out to Side, Arms overhead
(Switch Sides and Repeat)

Wall Dog with leg Extension
Uttanasana
Malasana

Half Handstand Play
Half Handstand with Extended Leg Play

Handstand Play

Thigh Torture Pose Both Sides
Camel @ Wall

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

Abdominals
Spinal Twist
Savasana

Soft Vinyasa, Saturday 9am

12 Peeps

Riffing off the latest sequence towards handstand.

Yin Baddha Konasana
Slumpy Dandasana
Chest Press Dandasana

Transition to All Fours
Plank
Dog
Plank
All Fours

Easy Side Plank Sequence
Half Dog
Rounded Back
Childs Pose
All Fours
Plank
Dog

Lunge Sequence
Lunge with lines
Hammock Pose
Lunge Twist

Vinaysa 1
Dog
Plank
Sphinx
Rest
Rocket Cat
Childs
Half Dog
Rounded Back
All Fours
Plank
Dog

Repeat Lunge Sequence 1 Other Side

Vinyasa 2
Dog
Plank
Low Cobra
Rocket Cat
Childs Pose
Plank
Dog

Uttanasana
Roll up to standing

Shoulder Rotation Play
Wise Guy Sequence
Tadasana
Ujayyi Breath

YAM

Standing Sequence
Sun to
Lunge
Hammock
Horse
Squirt Play
Hammock
Tadasana
Warrior 2 Dance
Low Slinky Lunge
Hamstring Stretch
Lunge

Vinyasa 3
Dog
Plank
Locust with Interlaced Hands
Rocket Cat
Plank
Dog

Uttanasana
Roll up to Standing

Repeat Standing Sequence Other Side
Play with Squirt to Side Splits
Malasana
Uttanasana
Tadasana
(and continue in the pattern)

Vinaysa 4
Dog
Plank
Locust to optional dhanurasana
Rocket Cat
Plank
Dog

uttanasana
Roll up to Standing

Utthita Tadasana
Handstand Play @ shin distance away from wall to feel inverted tadasana

Legs up Wall
Eye of Needle at Wall

Easy Spinal Twist
Savasana

Soft Vinyasa, Saturday 9am

16 peeps
2 Drop In

Emphasis on Heart and Hand Connection and Leg Heart Connection. Attention to breathing in front and back of body. Took advantage of the smaller class and used Walls for Handstand Play.

Sit
Easy Cross Legged Forward Fold
Easy Side Bend

Transition All Fours
Plank
Dog

Uttanasana
Roll up to Standing

Shoulder Shrugs
Uddiyana Bandha and Belly Play
Arm Prana Exercise
Heart Pounding Exercise
Arm Prana Extension Exercise

Tadasana
Ujjayi Breathing

Sequence 1
Sun to
Twisting Lunge
Hammock Pose
Warrior 2 Dance

Vinyasa 1
Dog
Plank
Locust with Arms Extending Back
Rocket Cat
Plank
Dog

Repeat Sequence 1 from Dog on Other Side
Uttanasana
Tadasana

Standing Side Plank Prep

Sequence 2
Sun to Twisting Lunge
Dog
Plank
Side Plank

Vinyasa 2
Dog
Plank
Locust with Hands Clasped
Plank
Dog

Repeat Sequence 2 Other Side
Repeat Vinaysa 2

Uttanasana
Tadasana

Cactus to inverted Handstand Play
Interlaced Hand Shoulder Stretch

Transition to Wall

Splat Pose
Right Angle Pose
Uttanasana
Squat
Inverted Right Angle Pose (or Half Handstand) x 2

Handstand Play
Kicking up and then playing a shin distance away from wall to connect with Front and Back of Body

Urdhva Dhanurasana at Wall with "Lobster Hands" x 2
(We were not so prepped for this, but the group was strong so went for it)

Legs up Wall
Eye of Needle at Wall

Transition to Sitting

Slumpy Swami Twist
Forward Fold of Choice

Savasana

Teacher Training Day 6

Hot.

Post Sweat.

Sat with backs against wall and with block support for opening.

Gathered.

Questions.  We talked about the process of being a teacher, the shedding of the layers, the General Theory of Love, importance of your tortoise shell, friends, sangha, and actions in asana instruction.

Practice

We had a practice that set us up to play with handstand and drop backs.  I had question marks next to headstand and headstand drop overs and scorpion, but felt like we had done enough when we got to the place holder of them.  Counter posed with assisted squats, legs up wall on bolster and then supported baddha konasana with bolster under legs.

Lots of fun learning.  Everyone showed up vulnerable, open and trusting.  Including me.

Sequence:

Calf, Arch and Toe Torture

Dog

Uttanasana

Tadasana

Ujayyi

Lunge Salute Pattern 1

Lunge

Bent Elbow Side Stretch

Leaned over Extended Arms

Pyramid with Flex

Vinaysa

Dog

Roll into Cobra

Rocket Cat

Plank

Dog

Step Forward Opposite Foot

Repeat Other Side

Uttansana

Utkatasana

Tadasana

Standing Pattern 1

Sun to 

Lunge

Warrior 1 with Swamp Monster and Spinal Twist

Vinyasa

Dog

Roll into Cobra

Roll into Downdog

Step Forward and Repeat Other Side

Uttanasana

Utkatasana

Tadasana

(Some questions about the Utkatasana.  Winifred asked for clarification on the tailbone.  I hope I explained and showed clearly why I like to use the descent of the tailbone to balance the lift of the chest).

Half Handstand Play

And with Partners to help the shoulders lift and soften the fear of crashing forward.

Handstand Play

Assisting the Kick Up at the Wall 

and Away from the Wall

The group totally wanted to go for it.

So fun and relaxed.

Thigh Torture at Wall

Camel Extension at Wall

Camel extension Hover Away from Wall

(did not work camel drop backs here, but had thought i might)

Squat

Uttansana

Drop Back Play

with 2 Partners

Solo 

and with one helper

Partner Squat Pose

Legs up wall with Hips on Bolster

(Alana came back at this moment after teaching help)

Legs resting in BK on bolster

Long Break

Assigned Designing a Routine and Sequence Homework.

Some Questions around teaching.  

I think I will offer 1:1 sessions on Sunday with the peeps.

Noah Maze Workshop

Wow! So much Fun! One of my most favorite workshops at lulu's ever.  Noah's enthusiasm and fearlessness create a playful and spontaneous playground to explore difficult postures with an open heart and free mind.

in the 2 days, we worked on:

- the anusara method of the organizing the shoulders and heart

- the attention to the hands and wrists in down dog and plank (strong work in fingers and pads to take effort out of wrists)

-  all sorts of ways to approach and play towards handstand (kicking, rolling, jumping)

- forearm balance to mouse pose (this was WAY fun)

- standing poses and hip opening as preps

- fun alignment in pigeon pose

- backbending, including king pigeon pose, camel, pigeon (kapotasana) and dropbacks

- all the standing balance postures on a block

- galvasana (from standing, towards handstand, from headstand)

- bow and arrow pose

- feet to heart pose

- the stories of Shiva as Nataraja and as Hanuman

- and more

Delightful and Fresh!  Do not miss him at the Crib in Ocotber.

Sweet Vinyasa, Wednesday @ 8:30am

11 Peeps

Baddha Konasana Foot Rubbing
Side Saddle Outer Line Awakening
Baddha Konasana Inner Line Thumbing

Baddha Konansana Yin Style

BK Chest Press

Dandasana with shoulder rolling/slumping

Squat
Uttanana

Breath Awareness
1/2 Suns

Lunge Salute Pattern with:
- round 1: Crescent Moon and Locust with arms along side
- round 2: Interlaced Arms Lunge with Arms interlaced Locust
- round 3: Side StretchLunge with Arms in Front Locust
- round 4: Twisting Lunge with Arms along side Locust

Tadasana

Tree Pose on Block

Hand Stand Prep

Hand Stand

Windshield Wiper
Bridge with Block

Bridge

Revolving Side Angle

Forward Fold with Block or Thumbs digging into neck

Savasana