Sweet Vinyasa Yoga, Monday @ 8:30am

11 Peeps
2 Drop Ins

Just home from a 4 day personal retreat at the beach. I mostly swam, sat and did some yin yoga. So teaching a vinyasa class felt a little funny this morning. The talk came from an insight during my retreat. We are here to enjoy our life.

Sit.

Cross Legged Forward Folding and Side Bending

Transition All Fours

Easy Side Plank
Childs Pose
Plank
Dog

Sequence 1
Abdominal Curling to Lunge
Crescent Moon
Dog

Repeat Sequence 1 Other Side

Rolling Cobra Locust Vinyasa

Uttanasana
Roll up to Standing

Tadasana
Utthita Tadasana

Sequence 2
Sun to Lunge
Warrior 1
Pyramid
Warrior 3
Standing Split
Pigeon
3 Legged Dog
Revolved Dog
Dog

Rolling Cobra Locust Vinyasa

Repeat Sequence 2 Other Side

Uttanasana
Malasana
Bakasana
Malasana
Uttanasana

Roll up to Standing
Tadasana
Utthita Tadasana

Repeat Sequence 2 One Side
(But with deep hip lunge instead of pigeon)

Rolling Updog Vinyasa

Repeat Sequence 2 Other Side

Rolling Updog Vinaysa

Uttanasana
Malasana

Roll onto Backs
Happy Baby

Supine Casual One Legged Crow Pose Play

Transition up and over to Dog
One Legged Crow Pose Play Both Sides

Childs Pose

Transition onto Backs

Windshield Wiper
Bridge Stage 1
Abdominal Curl 1
Bridge Stage 2
Abdominal Curl 2
Bridge to Viparitta Karni
Casual Plow
Casual Karna Pidasana

Roll out

Uttana Padasana

Easy Spinal Twisting

Savasana

Help Of Ojai Class

18 Peeps

Thank goodness Alana assists.   Today we worked on internal alignment, using the breath to open, balance and prana awareness.

Supine over a Bolster

Supine on backs

Windshield Wiper with Holds

Rocking Eye of the Needle

Tailbone Awareness

Hamstring Stretching with a Strap

Supine Extended Mountain Pose

Slowly and in Stages Transition to Standing

Uttanasana

Roll up to Standing

Tadasana

Uthhita Tadasana

Stepping up on a Brick to Establish Standing Leg

Balance at Wall

Balance away from Wall

Tadasana

Prana Palm Ping Pong

Transition to Earth

Bridge Pose x 3

Cosmic Rest Pose

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 Monday

5 peeps

Funny weather today.  Almost east coasty, with cloud cover and humidity.  Similar sequence as lately, but adding in seated postures.  Emphasis on tuning from the inside.  Sutra 1.1 and 1.2 Talk.

Opening

Supine

Windshield Wiper

Eye of the Needle Drop Over

Hamstring Stretching with Strap

Transition to Sitting

Forward Fold and Side Bending

Uttanasana

Tadasana

Utthita Tadasana

Sequence 1

Sun to Lunge

Side Angle Blueprint

Triangle

Side Triangle

Side Angle Pose

3 Legged Dog

Dog

Repeat Sequence 1 Other Side

Uttanasana

Roll up to Standing

Tadasana

Utthita Tadasana

Sequence 2

Sun to Lunge

Side Angle Set Up

Triangle

Side Triangle

Prasaritta Padottanasana C

Hammock

Tadasana

Tree Pose

Prasaritta Padottanasana D

Low Hip Lunge

3 Legged Dog

Dog

Repeat Sequence 2 Other Side

Uttanasana

Roll up to Standing

Utthita Hasta Padangusthasana

Uttanasana

Malasana

Transition to Sitting

Urdhva Upavishta Konasana

Baddha Konasana

Ubhaya Padangusthasana

Paschimottanasana

Bridge Abdominal Sequence x3

Viparitta Karni

Country Plow

Uttana Padasana

Knees to Chest

Easy Spinal Twist

Knees to Chest

Savasana

Stiff White Guys Yoga, Sunday 10am

18 Peeps

Lots of Drop Ins

My pal showed up who has advanced arthritis in her hands and wrists so I cut out all weight bearing play today.   Similar sequence as lately with emphasis on internal alignment and balance.

Sutra 1.1 and 1.2.

Impressing the Heart

Lengthening the Spine

Hamstring Stretching with a Strap

Easy Cross Legged Forward Fold and Side Bending

Uttanasana

Roll up to Standing

Tadasana

Utthita Tadasana

Establishing Standing Leg with  a Brick

Balance at Wall Play

Balance into Center of Room Play x 2

Uttanasana

Malasana

Transition to Earth

Easy Bridge Abdominal Sequence x 3

Viparitta Karni with Blocks and Blankets

Supported Supine Baddha Konasana

Savasana

Stiff White Guys Yoga, Saturday 10:45am

11 Peeps

(Luna observed for Teacher Training)

This was a perfect class.  All the right anti-aging techniques.  Attention to the kyphotic curve of the spine,  upper body strength, lunges, balance and easy inversions.  The sequencing has been leading her for a while, but it came together just right today.

Impressing the Heart. (Supine over 2 Bricks)

Windshield Wiper.

Hamstring Stretching with a Strap.

Supine Extended Mountain Pose (Supta Utthita Tadasana)

Transition to All Fours

Easy Side Plank Both Sides

Childs Pose

Plank

Dog

Plank

Childs Pose

Plank

Dog

Easy Low Lunge

Dog

Easy Low Lunge

Dog

Crescent Moon

Dog

Crescent Moon

Dog

Childs Pose

Plank

Dog

Crescent Moon

Dog

Crescent Moon

Uttanasana

Roll up to Standing

Tadasana

Uthhita Tadasana

Establishment of Standing Leg on Brick

Easy Balance at Wall

Easy Balance in Middle of Room x 2

Uttanasna

Malasana

Transition to Earth

Windshield Wiper

Easy Bridge Pose x 2

Viparitta Karni with 2 bricks and Blanket

Supported Supine Baddha Konasana

Savasana

Soft Vinyasa Saturday 9am

22 Peeps

3 Drop ins

Similar sequence as lately but compressed to allow room for Vashitasana Play.  Sutra 1.1 and 1.2 as major talking points. Cultivation of Shraddha (Śrāddha) or faith.  Fun open group.  Again, left out the heating Vinyasas inbetween postures cuz of the Ojai heat. If you are practicing at home or teaching somewhere else, they could easily be put back in between seqeunces.

Opening

Supine

Windsheild Wiper

Tailbone Awareness

Shimmy

Hamstring Stretching with Strap

Supine Utthita Tadasana

Roll to Sitting

Easy Cross Legged Foreword Fold and Side Bending

Transition to All Fours

Easy Side Plank Play

Childs Pose

Plank

Dog

Sequence 1

Lunge

Hammock

Crescent Moon

Dog

Repeat Sequence 1 Other Side

Uttanasana

Roll up to Standing

Uthhita Tadasana

Standing Vashitasana Shape with arms extended

Hands to Heart

YAM

Sequence 2

Sun to Lunge

Side Angle Blueprint

Triangle

Side Triangle

Prasarita Padottanasana C

Tadasana

Tree Pose (to Standing Vashitasana Variation)

Triangle to Half Moon Pose

Standing Splits

Lunge

3 Legged Dog

Dog

Repeat Sequence 2 Other Side

Uttanasana

Roll up to Standing

Tadasana

Utthita Hasta Padangusthasana Play (Standing Vashitasaa Play)

Uttanasana

Tadasana

YAM

Sun to Dog

Vashitasana Both Sides

Childs

Option to do Tree Pose Vashitasana or Extended Hand to Big Toe Pose Vashitasana (B) 

Childs Pose

Transition to Supine

Bridge Pose x 2 with abdominals

Viparitta Karni

Plow

Karna Pidasana

Roll out Supine

Uttanana Padasana

Easy Spinal Twist

Savasana

Soft Vinyasa Saturday 9am

14 peeps
2 Drop Ins

Similar theme of creating a memory and then using it for structural purposes. I thought we were gonna move towards horse and squirt poses but we didn't. There was no real peak today. More a collection of sets, putting all the actions together in Janu Sirsasana. Talking points on the structure of memories and knowing when to relax them.

Supine over a block with support under head. Block located under the shoulder blades. This is a difficult one for peeps to get at first. The placement of the block seems difficult to access. So teaching it means a lot of individual tweaking.

Supine San Block to access the Void

Widening the Base. See the Yoga Video.
Simultaneous Opposites. See the Yoga Video.
Tuning Navel and Sacrum. See the Yoga Video.

Malasana
Uttanasana

Tadasana Bound with Shoulder Opening. See the Yoga Video.
With Additional Bound Utkatasana

Tadasana san Binding.
Attention to Tailbone.
LAM

Sequence 1
Sun to Twisting Lunge
Hammock
Hammock with Twisting
Lunge
Dog

Repeat Sequence 1 Other Side from Dog

Sphinx Vinaysa

Easy Side Plank Both Sides
Childs Pose
Plank
Dog

Uttanasana
Utkatasana
Tadasana

Awareness to Sacrum
VAM
Sequence 2
(Similar to this yoga video)
Sun to Lunge
Side Angle Prep
Triangle
Side Triangle
Side Angle Pose
Twisting Triangle Variation
Lunge
3 Legged Dog
Dog

Cobra Locust Vinyasa

Rocket Cat
Plank
Dog

Repeat Sequence 2 Other Side

Repeat Cobra Locust Vinaysa

Childs Pose
(Demo)
Vashitasana Both Sides Using Belly

Cobra Locust Vinyasa
Childs
Vajrasana

Transition to Seat

(G asked me to demo the cobra locust vinaysa.)

Janu Sirsasana 2 x each side with demo
Emphasis on moving from the inside
(We work on this a lot in this abhyasa video).

Supported Heart Opener
Savasana

Sweet Vinyasa Monday 8:30am

25 peeps

Such a groovy sweet vibe this morning. Just felt like family. Similar pattern as we have been tending towards. Tadasana Alignment with Balance Play and lots of side waist opening.

Opening
Sukhasana
Leaning In
Forward Fold
Side Bend
(Switch Legs and Repeat Other Side)

Transition to All Fours

Cat/Cow
Barrel Rolls
Childs Pose

Easy Side Plank Sequence
Childs Pose
1/2 Dog
Rounded Back
Plank
Dog

Sequence 1
Twisting Lunge
Hammock
Lunge
Low Side Liner Lunge
Hamstring Stretch
Dog

Repeat Sequence 1 Other Side

Locust 2 Vinyasa

Uttanasana
Malasana
Cowboy Negotiation
Uttanasana
Roll up to Standing

Tadasana
Ujayyi Pranayama
YAM

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

Locust 3 Vinyasa

Uttanasana
Roll up to Standing
Tadasana
Palm Prana Ping Pong
HAM

Repeat Sequence 2 Other Side
Repeat Locust 3 Vinyasa and add Dhanurasana
Rocket Cat
Childs Pose
Plank
Dog

Uttanasana
Roll up to Standing

Balance Play
Extended Hand to Big Toe Pose Stage 1 Both Sides
Extended Hand to Big Toe Pose Both Sides

Uttanasnaa
Malasana

Urdhva Upavistha Konasana
Baddha Konasana
Revolving Head to Knee Pose Both Sides
Upavistha Konasana

Sit

Freeform
(not many takers today)

Savasana

Sweet Vinyasa 8:30am Wednesday

16 Peeps

Still focusing on balance through the internal Tadasana alignment.  This has been amazing to watch cuz even as we test new and difficult postures, everyone has the internal steadiness to check them in.  Today we blew the dust of standing revolving hand to big toe pose aka Parvritta Utthita Hasta Padangusthasana.  Not an easy one.  I taught it without using a strap, but many ignored me and grabbed one anyway.  Love this. And everyone totally stuck Urdhva Upavistha Konasana.  Amazing!

Opening

Sukhasana

Forward Fold

Side Bend

(Switch Legs and Repeat Other SIde)

All Fours

Cat/Cow

Barrel Rolls

Childs Pose

Alana Sideliner

1/2 Dog

Rounded Cat

Easy Side Plank Sequence

Childs Pose

Plank

Side Plank Sequence

Dog

Sequence 1

Lunge

Twisting Lunge

Hammock

Lunge

Dog

(Repeat Other Side)

Vinaysa 1

Dog

Plank

Locust 1

Windshield Wiper

Rocket Cat

Plank

Dog

Uttanasna

Malasana

Cowboy Negotiation

Uttanasana

Roll to Standing

Neck Openings

(Trying to share some of the new neck work that Lisa West shared with us last weekend.  My languagin is a little off cuz I have not baked it in me enough yet).

Tadasana

Ujayyi Pranayama

YAM

Sequence 2

Sun to Lunge

Blue Print Side Angle

Triangle 

Side Triangle

Warrior 2 Dance

Lunge

Dog

Vinaysa 2

Dog

Plank

Locust 2

Rocket Cat

Plank

Dog

Uttanasna

Roll up to Standing

Tadasana

HAM

Repeat Sequence 2 Other Side

Vinaysa 3

Dog

Plank

Locust 3

Rocket Cat

Plank

Dog

Uttanasana

Roll up to Standing

Balance Play

Holding Knee Both Sides

extended Hand to Big Toe Pose Both Sides

Transition to Earth

Explore Extended Hand to Big Toe Pose Supine and Revolving Extended Hand to Big Toe Pose Supine

Roll Back up to Standing and Explore Revolving Extended Hand to Big Toe Pose

Parivritta Utthita Hasta Padangusthasana Both Sides.

Uttanasana

Malasana

Urdhva Upavistha Konasana

Bakasana

Revolving Head to Knee Pose aka pavritta janu sirsasana

Upavistha Konasana

Transition to backs

Bridge x 2 (with option for wheel)

Eye of the needle Variation to Eagle Twist Both Sides

Knees to Chest

Freeform

Savasana

Sweet Vinyasa 8:30am Wednesday

19 Peeps

The emphasis today was on the alignment within Tadasana and side waist opening towards Half Moon Pose.  No real major peak.  More a continual emphasis on paying attention to the currents of the spine.  Talk continued on the opportunity of tight relationships.

Opening

Sukhasana or Box

Forward Fold

Side Bend

Spinal Twist

(Switch Legs and Repeat Other Side)

Transition to All Fours

Cat/Cow

Barrel Rolls

Childs Pose

Alana Side Liner

1/2 Dog

Rocket Cat

Easy Side Plank Sequence

Childs Pose

Plank

Dog

Sequence 1

Twisting Lunge

Hammock with Side Lining

Lunge

Dog

Repeat Sequence 1 Other Side

Vinyasa 1

Dog

Plank

Locust 1

Rocket Cat

Childs

Plank

Dog

Step Forward Uttanasana

Roll up to Standing

Shoulder Rotation

Wise Guy Sequence

Tadasana

Ujayyi Pranayama

YAM

Sequence 2

Lunge

Hammock

Warrior 2 Dance

Crescent Moon

External Rotation Hamstring Stretch

Lunge

Dog

Vinyasa 2

Dog

Plank

Locust 2

Rocket Cat

Plank

Dog

Step Forward Uttanasana

Roll up to Standing

Tadasana

Palm Prana Awareness

HAM

Repeat Sequence 2 Other Side

Vinyasa 3

Dog

Plank

Locust 3

Rocket Cat

Plank

Dog

Sequence 3

Lunge

Side Angle Prep

Triangle

Side Triangle

Wrapped Triangle

Half Moon

Standing Splits

Pigeon with Wise Guy and Neck Work

3 Legged Dog

Revolved Dog

Dog

Repeat Vinyasa 3

Repeat Sequence 3

Vinyasa 4

Dog

Plank

Bow Pose x 2

Rocket Cat

Childs Pose

Vajrasana Meditation

Cow Tipping

Baddha Konasana Yin Style

Savasana