Sweet Vinyasa Yoga, Monday @ 8:30am

Sweet Vinyasa: Towards the Bind

17 Peeps

Yoga is a practice of Self Love.  Making room for more of ourselves.  Somewhat in contrast to the talk, we moved towards binding in Extended Angle Pose.  We use the attention of the breath to open the back body.  This practice does not dwell in lot of technical details.  We chant up the chakras like we have been doing, playing with the element qualities that we have been honing for the last several weeks, but the flow assumes some familiarity with what we usually do.  I do not recommend this as a first time Lulu Video.

Opening

Sukhasana with Forward Folding and Easy Backbending
(Attention to breath in front and back of body)
Side Bending
(Attention to breath in side ribs)

Transition onto All Fours
Easy Side Plank Both Sides
Childs Pose

Half Dog Pose
Rounded Cat

Plank
Dog

Uttanasana
Roll up to Standing

Tadasana
Earth and Water Elements

Ujayyi Pranayama
Fire Element

LAM
Sun to
Sequence 1
Lunge
Hammock
Low Inside Lunge
3 Legged Dog

Dog

Repeat Sequence 1 Other Side

Dog
Vinyasa 1
Rounded Plank
Dog
Plank
Baby Cobra
Locust
Cobra
Rocket Cat
Plank
Dog

Uttanasana
Malasana
Uttanasana
Roll up to Standing

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

Repeat Sequence 2 Other Side

Vinyasa 2
Rounded Plank to Cobra
Windshield Wiper
Rocket Cat
Plank
Dog

Uttanasana
Malasana
Mouse Pose
Malasana
Uttanasana
Roll up to Standing

Tadasana
RAM
Sun to Sequence 3
Lunge
Side Angle Blueprint
Triangle
Open and Rounded Triangle
Side Triangle
Side Angle Pose
Low Deep Inner Lunge
3 Legged Dog
Dog

Vinyasa 3
Rounded Plank to Updog
Down Dog

Repeat Sequence 3 Other Side

Vinyasa 3

Uttanasana
Malasana
Mouse Pose
Malasana
Uttanasana
Roll up to Standing

Tadasana
YAM
Sun to Sequence 4
Lunge
Side Angle Blueprint
Triangle
Open Triangle
Wrapped Triangle
Wrapped Side Angle
Bound Side Angle

(DEMO)

3 Legged Dog
Dog

Repeat Vinyasa 3

Repeat Sequence 4 Other Side

Repeat Vinyasa 3

Childs Pose

Half Lord of the Fishes Pose
Cow Face Pose

Repeat Other Side

Transition to Supine
Bridge Pose

Country Shoulder Stand
Country Plow
Country Karni Pidasana
Roll out

Uttana Padasana (Fish Variation)
Supine

Easy Spinal Twist
Knees to Chest

Savasana

Stiff White Guys Yoga, Sunday 10am

11 Peeps
Daylight Savings
And it is the most exquisite Spring Day


Title: Allowing the Sacral Waters to Flow
Teaser: We attend to the region of the lower belly and sacrum

Sequence: We spend more than 2/3 of the class supine, only standing up for Tadasana and a round of simple lunge salutes.  Easy and gentle and deliberate focus.

Opening
Imrpressing the Heart with Shoulder Opening
Tailbone Awareness
Windsheild Wiper
Tailbone Awareness

Eye of the Needle with Tailbone Attention

Breath in Belly
Attention to Nostrils

Supine Hand to Big Toe Pose with Strap and at Wall

Supine Extended Tadasana

Transition to Sitting

Easy Sukhasana with Side Bending

Transition to Uttanasana
Roll up to Standing

Tadasana with Awareness of Earth and Water Elements
Stoking the Fire with the Ujayyi

3 Rounds Easy Lunge Salutes leading towards Crescent Moon
Childs POse

All Fours
Childs Pose

Plank
Dog
Childs

All Fours
Easy Side Plank Both Sides
Childs

Plank
Dog
Plank
Rest on Belly
Windsheild
Roll onto Backs

Bridge Pose x 2
Knees to Chest

Easy Spinal Twist Both Sides

Savasana

Sit

Stiff White Guys Yoga Saturday @ 10:45am

16 Peeps

We began Standing which is unusual.  And sequence was not what I expected.

Uttanasana
Roll up to Standing

Hokey Pokey Erich Schiffmann Style
Belly Tugging
Full Body Shaking

Lebowksi Arm Circles

Warrior 2 Sequence
Twisting Prasarita Padotanasana
Malasana
Uttanasana
Roll up to Standing

Tree Pose x 2

Transititon to Earth

Knee to Chest and Happy Baby Each Side
with other FOOT on wall

Repeat with Block under sacrum to get psoas stretch at same time.

Bridge Pose

Full Happy Baby

Easy Spinal Twist

Savasana

Sweet Vinyasa, Monday 8:30

23 Peeps
3 Drop In

Similar theme as lately.  Playing with the balance of ease within intensity and alertness within ease.  Chanting up the chakras using a simple lunge pattern.  Eventually moving to forward splits.

Opening
Easy Sukhasana with Side Bending
Side Bending "for real"

Malasana
Leaning Uttanasana
Roll up to Standing

in honor of the PooCHI skitt:



Uddiyana Bandha Play x 5
Heart Prana Pounding
Heart Hand Prana Extension

Tadasana
Ujayyi Pranayama

Sequence 1
LAM
Sun to Lunge
Hammock
Lunge
Dog
Lunge Other Side
Hammock
Lunge
Complete Sun to Standing

Tadasasna

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

Tadasana
Utthita Tadasana
RAM
Sun to
Sequence 3
Lunge
Crescent Moon
3 Legged Dog with Hamstring Stretch
Dog
p
Repeat Sequence 3 Other Side

Vinyasa 1
Plank
3 Rounds Dips
Baby Cobra to Locust to Cobra
Rest, Windsheild Wiper
Rocket Cat
Childs Pose

Easy Side Plank Both Sides
Rocket Cat
Childs

Plank
Dog
Step Forward Uttanasana
Roll up to Standing

Tadasana
YAM
Sun to
Sequence 4
Lunge
Hammock
Horse with Twist and Dip
Horse
Squirt Pose
Prasarita Padottanasana A
Warrior 2 Dance
Warrior 2
3 Legged Dog
Dog

Repeat Vinaysa 1

Repeat Sequence 4 Other Side
(with Side splits after Squirt)

Side Plank Both Sides


Vinyasa 2
3 Rounds Chaturanga
Baby Cobra to Locust
Rest, Windshield Wiper

Roll onto Back
Knees to Chest

Windshield Wiper
Constructive Rest Pose
HAM

Bridge Pose
Wheel x 2 (or continue with bridge)

knees to Chest
Eye of the Needle variation to Eagle Spinal Twist
Repeat Other Side

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

Sweet Vinyasa Yoga, Monday @ 8:30am

18 People
Almost equal men and women, with 8 men.

Rainy and cozy. A Lot of attention to the rotation in the hips throughout the practice. Strength worked. While we started out slow, the pace felt rushed. Almost like I was making up for the beginning...A little disjointed.

Yin Style Baddha Konasana
Roll onto Backs to Open Hips

1/2 Apanasana
Eye of the Needle with Hip Rotation Play

Repeat Other Side

Hamstring Stretching with a Strap and Hip Rotation Play

Happy Baby and Supine BK Play

(At this point I thought we might move towards a hip opener arm balance, but eventually realized that almost none of the men would be able to participate).

Roll up to Sukhasana for Forward Fold Each Side.

Roll onto All Fours
Easy Side Plank on Both Sides
Childs Pose
1/2 Dog Pose
Plank
Dog

Lunge on both sides from Dog

Vinyasa 1
Plank
3 Rounds of Dips with knees on Earth
baby Cobra to locust to Cobra
Windshield Wiper
Rocket Cat
Childs Pose
Plank
Dog

Uttanasana
Malasana
Uttanasana
Roll up to Standing

Tadasana
Ujayyi Pranayama

LAM
Sequence 1
Sun to Lunge
Twisting Lunge
Hammock
Warrior 2 Dance
Warrior 2
3 Legged Dog
Dog

Repeat Vinyasa 1

Repeat Sequence Other Side from Dog

Plank
Side Plank Both Sides (Option to keep knee on ground)

Repeat Vinaysa 1 OR do 3 rounds Chaturanga instead of Knee Dips

Plank
Dog

Uttanasna
Malasana
Uttanasana
Roll up to Standing

Tree Pose Both Sides with emphasis on Hip Rotation
Utthita Hasta Padangusthasana with Strap and Wall

Tadasana
YAM
Sequence 2
Sun to Low Lunge
Pigeon
3 Legged Dog
Revolved Dog
Dog

Repeat Vinyasa 1 or with Chaturanga replacing Knee Dips

Repeat Sequence 2 Other Side from Dog

Plank
Vajrasana

Demo of Side Plank with Tree Leg or grabbed big Toe Extension

Choice of either or none.
Dog

Vinaysa 1 or optional Chaturanga

Rest and roll onto Backs

Bridge
Wheel x 2

Rest

Easy Spinal Twist Both Sides
Rest

Savasana

Stiff White Guy Yoga, Sunday 10:00am

17 Peeps

7 Visiting Teachers from Jeni Winterburn's Yoga Teacher Training in Simi Valley.
The rest regulars.

Constructive Rest Pose
Windsheild Wiper
Mula Bandha Awareness Exercises

Sukhasana
Easy Side Bending, 2 Rounds Both Sides

Uttanasana
Roll up to Standing

Tadasaana

Mudra Mula Bandha Exercise with Partners

Tadasana
Ujayyi Pranayama
3 Rounds Lunge Salutes

Warrior 2 Sequence Leading up to a long hold in Warrior 2

Transition to Earth
Play with Lifting self off the Floor

Supine
Windshield Wipers
Bridge Pose x 2

Rest
Easy Spinal Twist

Savasana

Stiff White Guy Yoga, Sunday 10:00am

15 peeps
Regulars

We worked with mulabandha and hips. Focus similar to Saturday's class with an emphasis on tuning to the flow of Prana. After the last Warrior 2, it was 11:18, so class ended quickly.

Opening
Constructive Rest Pose with Blanket and Strap
Mulabandha Awareness
Eye of the Needle and Hip rotation
Hamstring Stretching with Hip Rotation

Transition to Sitting
Marma Points/Nadi Awareness in legs
Rolving Head to Knee Pose
Yin Baddha Konasana

Malasana
Wide Leg Leaning Uttanasana
Roll up to Standing

Tadasana

Hand Mudra Mulabandha Partner Exercise

Tadasana
Ujayyi Prananyama
LAM

3 Rounds of Progressive Lunge Salutes

Tadasana
Palm Prana Awareness (Slinky Method)

Moving towards Warrior 2 in 3 Stages

Stage 1
Wide Leg Stance with Gross Obvious Attention to Leg Lines and Breath
Hammock Pose
Tadasana

Stage 2
Warrior 2 Dance Both Sides
Hammock Pose
Tadasana

Stage 3
Warrior 2 Dance
Warrior 2
Repeat Other Side
Hammock Pose
Squat
Transition to Floor

Knees to Chest
Bridge Pose x 2

Cosmic Rest Pose
Savasana

Stiff White Guys Saturday @ 10:45am

It was another beautiful winter day in Ojai. Warm and clear.

11 Peeps. Almost all men in their late 60s, almost or over 70.

Theme: Mulabandha and Hips.

Began Supine in Bound Constructive Rest pose.
Remove blanket and strap and remain on Back.

Deliberate awareness to mula bandha with attention to engaging the perineum.
The action we used was to draw the sit bones, tailbone and pubis towards each other.

Eye of the Needle Play with emphasis on understanding the rotation of the hips.
Hamstring Stretching with a Strap and Hip Rotation

Transition to standing

Easy Wide Leg Uttanasana with Knee Bending and Leaning
Squat
Uttananasa
Roll up to Standing

Partner Exercise using Chin Mudra to Experience the strength of mula bandha
Some lecture on Prana and the roll of Mula Bandha
Everyone got the demo which was awesome.

Tadasana
Ujayyi Pranayama
YAM
3 Rounds Simple Lunge Salutes

Moving towards Warrior 2

Round 1
Legs Wide in Prasarita Padottanasana Stance
Activation of Leg Lines with Breath and Gross Muscular Effort
Hammock Pose with 2 Bricks
Tadasana

Round 2
Repeat Round 1 But add the Arms in the Wide Stance and begin to find the lines with just the breath, not the muscular effort

Round 3
Wide Stance in Prep for Warrior 2
Warrior 2 Dance 5 Rounds
Repeat to Other Side
Hammock Pose
Squat
Uttanasana
Roll up to Standing
Tadasana

Transition to Earth
Knees to Chest

2 Rounds Bridge Pose
Easy Spinal Twisting

Savasana

Sweet Vinyasa 8:30am Monday

15 peeps

Regulars

Studio was so cold, so we started quickly to warm up.  The theme ended up being hips and I threw out astavakrasana for fun.  It was a leap for most.  But that is what I got guided to do and went with it.  The talking points all came at the end.  The theme ended up being that it is the effort that matters.  The heat of moving in a new direction is tapas and the necessary fire for transformation.  

Malasana

Wide Leaning Uttanasana

Malasana

Uttanasana

Tibetan 3 Part Breath

Arm Prana Stimulation

Heart Prana Stimulation

Heart Hand Extension Play

Palm Prana Awareness

Ujjayi Pranayama

Tadasana

YAM

Sequence 1

Sun to 

Lunge

Dog

Lunge on other side

Uttanasana

Complete Sun to Standing

Tadasana

Sequence 2

Sun to Lunge

Hammock

Low Lunge

Hamstring Stretch

Dog

Repeat Sequence 2 Other Side from Dog

Dog

Plank

On all Fours

Easy Side Plank both Sides

Childs Pose

Plank

Dog

Uttanasana

Malasana

Mouse Pose

Malasana

Uttanasana

Complete Sun to Standing

Tadasana

YAM

Sequence 3

Sun to Lunge

Hammock

Side Angle Blueprint

Triangle

Side Triangle

Side Angle Pose

Deep Hip Lunge

3 Legged Dog

Dog

Repeat Other Side from Dog

Plank

Side Plank Both Sides

Dog

Plank

Sphinx

Windshield Wiper

Rocket Cat

Childs

Plank

Dog

Uttanasana

Malasana

Bakasana

Roll onto Backs

Happy Baby

Supine Baddha Konasana with Toes towards 3rd Eye

Happy Baby

Hip Sequence

Eye of the Needle Play

1/2 Happy Baby

Rock the Baby

Half Happy Baby

Extended Hand to Big Toe Pose Variation with Resistance

Abdominal 

Rest and Soak

Repeat Hip Sequence Other Side

Rest

Roll up to Sitting

Seated Hip Sequence

Long Distance Telephone Call Prep

Long Distance Telephone Call

Rest

Repeat Other Side

Open Chested Baddha Konasana Counter Pose

Long Distance Telephone Call to Leg Over Shoulder and Extension

Repeat Other Side

Purvotanasana Counter Pose

Astavakrasana prep both sides

Astavakrasana

Transition onto Backs

Windshield Wiper

Bridge Pose x 2 or optional Wheel

Rest 

Eagle Spinal Twisting to Both Sides

Savasana

Soft Vinyasa Saturday 9am

18 Peeps

All regulars.

Relaxed and chill class.

Theme on touching yourself with your awareness and attention.

I never really knee where we were going.  There was a flood of ideas, but just followed the stream at each moment. 

Jess was massaging the top of her hip, so we worked on hips.  Not sure that we really were ever to address the spot that was bothering her, but we tried.

Sit in 1/2 pigeon.

Pressure Point up and down the inside sen channel closest to the shin bone.

Fold over the leg.

Roll up and repeat other side.

Revolving head to knee both sides.  Casual and slow.

Yin style baddha konasana.

Squat

Cowboy Negotiation Pose

Wide Leg Uttanasana

Roll up to Standing

Tadasana

Palm Prana Ping Pong

Ujayyi Pranayama

YAM

Standing Sequence

Sun to Twisting Lunge

Hammock Pose

Warrior 2 Dance 

Warrior 2

Low Slung Lunge

Triang Mukhaikapada Paschimottanasana

Lunge

Dog

Locust Cobra Vinaysa

Childs Pose

Plank

Dog

Uttanasana

Roll up to Standing

Tadasana

YAM

Repeat Standing Sequence

Locust Cobra Vinyasa

Childs Pose

Round One of 1/2 Virasana variation Both Sides

Dog Pose

Round Two of 1/2 Virasana variation Both Sides

Dog Pose

Locust Cobra Vinyasa

Childs Pose

Camel Pose from Earth x 2

Childs Pose

Uttanasnaa

Squat

Transition onto Backs

Knees to Chest

Abdominal Hamstring Stretching

Eagle Variation Spinal Twisting

Savasana

Stiff White Guys, Sunday 10am

12 Peeps
4 New Drop Ins

Attention to the rotation of the hips and shoulders leading up to half headstand at the wall.

Opening
Impressing the Heart
Windshield Wiper
Eye of the Needle Sequence

Rotation Understanding

Sukahsana with Easy Wimpy Side bending
Second Round of Side bending

Uttanasana
Malasana
Uttanasana
Roll up to Standing

Shoulder Rotation Awareness
Tadasana
Utthita Tadasana

Wall Work
Traction Action
Pec Openers (3 Spots on Each Side) at Wall
Traction Action
Right Angle Pose
Uttanasana
Tadasana

Ujayyi Pranayama
1/4 Sun Salutations
2 Rounds Lunge Salutes
Childs Pose

Shoulder Rotation Opening on a Brick Play

Plank to Dog to Belly to Locust to Childs (x2)
Headstand Prep
Half Headstand @ Wall Play

Hamstring Opening @ Wall with Strap
Savasana

Sweet Vinyasa, Monday 8:30am

15 Peeps

3 Drop ins

Worked towards headstand today with a lot of awareness on the shoulders.  Payed attention to hops too for possibility of lotus headstand but as we got to headstand, felt like more than needed to be shared with Group.  I shared it with one woman who seemed to be ready. 

Opening

Supine

Windshield Wiper

Eye of the Needle Hip Opening Play

External and Internal Rotation Awareness

Sukhasana with Side Bending

Uttanasana

Malasana

Uttanasana

Roll up to Standing

Shoulder Rotation Awareness

Utthita Tadasana

Tadasana

OM

2 Rounds of Lunge Salutes with Shoulder Opening and Locust

Tadasana

OM

Standing Sequence

Sun to Lunge

Hammock

Horse with Eagle Arms

Squirt

Prasarita Padottanasana

Warrior 2 Dance

Warrior 2

3 Legged Dog

Dog

Locust Vinaysa

Rocket Cat

Childs Pose

Plank

Dog

Uttanasana

Roll up to Standing

Repeat Standing Sequence Other Side

Locust Vinyasa

Childs Pose

Shoulder Understanding with a Block

Headstand Prep at Wall

Headstand Play

5 minutes of Play

Child's Pose

Transition  to Earth

Bridge Pose

Bridge to Viparita Karani

Casual Plow

Karni Pidasana

Uttana Padasana

Supine Eagle Twisting

Knees to Chest

Constructive Rest Pose

Savasana

Stiff White Guys Yoga, Saturday 10:45am

18 Peeps
1 Drop In

Again, I split for LA right after class for a workshop with Doug Keller at the Hub, so these notes are from memory.

We focused on the movements of the hips and shoulders with Down Dog as our peak pose today.

Opening
Impressing the Heart
Windshield Wiper
Hip Rotation Understanding
Eye of the Needle Play

Roll up to Sitting
Baddha Konasana Tailbone and Hip Rotation Understanding
Malasana
Uttanasana
Roll up to Standing

Shoulder Shrugs
The Lebowski
Shoulder Openers with Strap

Tadasana
Ujayyi Breath Awareness
1/4 Sun Salutations

2 Rounds of Lunge Salutes
Transition to Childs Pose
Plank to Dog Pose to Childs Pose
Plank to Dog to Belly

Sphinx Pose x 2
Roll onto Backs
Bridge Pose x 2

Knees to chest
Spinal Twisting

Savasana

Sweet Vinyasa, Monday 8:30

I forgot to blog the sequence out on Monday.
10 Peeps or so.

We focused on opening the hips and grounding down through the legs.
We also opened the shoulders.
We used all of this to make our way towards Half Bound Lotus Forward Fold, Ardha Baddha Padma Paschimottanasana.

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

Soft Vinaysa, Saturday, 9am

10 Peeps

It rained in Ojai today.  A little.  But it never rains in August.  Never.  So it felt like a special day. Usually when the class is more intimate, I will ask for requests.  "Hips" was the only one.  I was surprised with the class that I taught.  I focused on the themes of "God is in the details," the support and substance of the dark feminine and the importance of becoming whole.  I had a major dream last night which most likely lead to this talk.  I pulled from an Alan Watts presentation, "I have met God and She is Black."

We peaked at CowFace.  The asana instruction was geared towards grounding and allowing the earth to have us.

Opening

Supine

Windshield Wiper with Neck Movement

Eye of the Needle Side Play

Eye of the Needle

Happy Baby and Baddha Konasana Play

Hip Rotation Review

Sukahsana 

Easy Side Bending

Easy Twisting

Side Bending "for real"

Forward Folding with Emphasis on Hip Rotation

Uttanasna

Roll up to Standing

Shoulder opening with Strap

Moving towards Cow Face Arms

Tadasana

LAM

Sequence 1

Sun to Lunge

Crescent Moon

Dog

(on same side)

Warrior 1

3 Legged Dog 

Dog

Locust 1 Vinyasa

Repeat Sequence 1 Other side from Dog

Locust 2 Vinyasa

Uttanasna

Utkatasana

Tadasana

LAM

Sequence 2

Sun to Lunge

Warrior 1

Parsvottanasana

Warrior 3

Standing Splits

Pigeon

3 Legged Dog

Dog

Locust 3 Vinyasa

Repeat Sequence 2 Other Side from Dog

Locust 3 Vinaysa

Childs Pose

Half Lord of the Fishes

Cow Face

(Switch Legs and Repeat Other Side)

Favorite Forward Fold

Supine

Eagle Spinal Twist Sequence

Savasana

Soft Vinyasa Saturday 9am

12 Peeps
1 Drop In

I am transitioning into a new container. The talking points seem to be around the yamas and the niyamas, external rules and internal guidance and how to discover choicelessness. WE talked about Right Alignment and the Bhagavad Gita. The sequence today was similar to Wednesday with neck and shoulder and hip work and the "peak pose" as cow face. This made me feel that a Hatha Yoga Pradipika Pose Workshop might be fun.

Opening
Sit

Yin Style Baddha Konasana
Easy "Wimpy" Rhythmic Side Bending
Easy Gentle Rhythmic Twisting

Longer Side Bend Both Sides
Neck Stretching Both Sides

Transition All Fours
Easy Side Plank Both Sides
Childs Pose
Plank
Dog

Crescent Moon Both Sides 2x

Locust 1 Vinaysa

Uttanasana
Roll up to Standing

Tadasana
YAM
Standing Sequence
Sun to Lunge
Warrior 1
Parsvottanasana
Warrior 3
Standing Splits
Pigeon
3 Legged Dog

Dog

Locust 2 Vinyasa

Uttanasana
Roll up to Standing
Tadasana
HAM

Repeat Standing Sequence Other Side

Locust 3 Vinyasa

Childs Pose

Vajrasana Shoulder Opening
(optional arch and Toe Torture)

Half Lord of the Fishes Pose
Cow Face
(Switch Legs and Repeat Both Other Side)

Slumpy Paschmiottanasana

Bridge Pose
Abdominal
Bridge to Viparita Karni
Casual Plow
Casual Karna Pidasana
Uttanana Padasana
Lying Spinal Twist Both Sides

Savasana

Sit

Sweet Vinyasa Wednesday 8:30

12 Peeps
1 Drop In

We focused on the neck today. The sequencing was a little strange and the peak of the hip and shoulder work ended up being cow face pose. The dharma talk was on the endless choices of spiritual paths in Southern California but all we are hoping for is choicelessness. The sound of the earth's Hum comes from the Pacific Ocean crashing on the California Coast. So Hum.

Opening
Windshield Wiper with Neck Play
Extended Supine Mountain Pose

Roll up to Sukhasana
Foreword Fold and Side bending

Seated Neck Stretching

Transition to All Fours

Plank
Dog

Uttanasana
Roll up to Standing

Shoulder Rotation Play
Tadasana
HAM

Sequence 1
Sun to Lunge
Warrior 1
Dog
Warrior 1 Other Side
Dog

Sphinx Vinyasa
Plank
Sphinx with Neck Play
Windshield Wiper
Rocket Cat
Childs
Plank
Dog

Uttanasana
Roll up to Standing

Tadasana
HAM
Sequence 2
Sun to Lunge
Warrior 1
Parsvottanasana
Warrior 3
Standing Splits
Pigeon
3 Legged Dog
Dog

Cobra Vinyasa with Neck Work

Repeat Sequence 2 Other Side

Cobra Vinyasa with Neck Work

Childs Pose
Vajrasana
Shoulder Opening

Half Lord of the Fishes Pose
Cow Face with Arms
(Repeat Other Side)

Slumpy Forward Fold

Transition to Earth
Eagle Spinal Twist Both Sides

Savasana

Sweet Vinyasa 8:30am Wednesday

13 Peeps

3 Drop ins

Talk on Sutra 1.1.  Release the burden of Yoga from yourself.  We don't plant Oak Trees for shade this summer.  That kind of talk.  Sequence was the latest play.  Hips and Peacock and Lotus.

Opening

Sukhasana Foreword Fold

Side Bend

(Switch Legs and Repeat)

Transition to All Fours

Easy Side Plank Both Sides

Childs Pose

Plank

Dog

Sequence 1

Abdominal Curling

Slow Lunge

Twisting Lunge

Hammock

Crescent Moon

Dog

Rounded Plank

Repeat Sequence 1 Other Side

Rolling Updog Vinyasa

Uttanasana

Roll up to Standing

Uddiyana Bandha Play

Heart to Hand Prana Play

Tadasana

YAM

Sequence 2

Sun to Lunge

Hammock

Horse with Twist and Dip

Squirt Pose

PPA

Warrior 2 Dance

Warrior 2

3 Legged Dog

Dog

Rolling UpDog Vinyasa

Uttanasnaa

Malasana

Mouse Pose

Malasana

Uttanasana

Roll up to Standing

Tadasana

HAM

Repeat Sequence 2 Other Side

(Move to Side Splits after Squirt, rest in Malasana then proceed)

Rolling Updog Vinyasa

Childs Pose

Peacock Prep and Play

Hip Sequence

Pigeon

Revolving Head to Knee

Lotus Prep to Half Lotus Foreword Fold

Repeat Hip Sequence Other Side

Yin Baddha Konasana

Bridge Pose x 2

Easy Spinal Twist

Savasana