Stiff White Guys Yoga, Saturday 10:45am

12 Peeps

Opening
Impressing the Heart with Shoulder Opening
Tailbone Awareness
Shimmy

Supine with Heals touching wall
Knee to Chest each Side

Place brick under sacrum to enhance the thigh stretch
Knee to Chest with Brick, opposite leg extended touching wall
Hamstring Stretch Same Side with Strap

Repeat Other Side

Release Brick

Supine Extended Tadasana

Transition to Sitting

Easy Casual Side Bending

Transition to Standing

Uttanasana
Roll up to Standing

3 ROunds Lunges with Tadasana Play moving towards Crescent Moon

Even Cowgirls get the Blues with Block Play
Downward Facing Dog Play

Headstand Prep with 3 Blocks at Wall

Ollie, Babs and Barbie all got up.

Bridge Pose with 2 Blocks and a Blanket
Viparitta Karani
Rest in Open hearted Butterfly

Savasana

Sit

Soft Vinyasa Saturday 9am

It was a kooky discombobulated morning. But I was graced with not getting triggered at all the "offness". I arrived to class 30 seconds before 9am. There were 5 or 6 new peeps. I learned from my teacher to "drag out the beginning" in situations like this. It seemed to work.

Emphasis on tuning towards the subtle energy. The talk is moving towards understanding the importance of continual internal housecleaning.

18 peeps

Opening
Leg Channel Awakening with Marma Points
Forward Fold over Front Leg (Seated Pigeon? This needs a name)
Revolving Side Angle to both Sides
Baddha Konasana Yin Style
Chest Press BK

Malasana
Cowboy Negotiation
Wide Leg Leaning Uttanasana
Roll up to Standing

Uddiyanaa Bandha Play
Arm Prana
Chest Pounding Prana Activation
Heart Hand Prana Extension

Tadasana
Ujayyi Pranayama

LAM
Sequence 1
Sun to
Simple Lunge
Dog
Simple Lunge Other Side
Complete the Sun to Standing

Repeat Sequence 1 Other Side

Tadasana
VAM

Sequence 2
Sun to Lunge
Hammock
Side Angle Pose Blueprint
Triangle
Side Triangle
Side Angle Pose
Lunge
3 Legged dog
Dog

Repeat Sequence 2 Other Side

Plank
Childs Pose
Vajrasana
Shoulder Alignment Play (Chaturanga Prep)

Dipping Vinyasa
5 Rounds of Dips
Baby Cobra to Locust to Cobra
Windshield Wiper
Rocket Cat
Childs Pose
Plank
Dog

Uttanasana
Roll up to Standing

Tadasana
YAM

Sequence 3
Sun to Lunge
Hammock
Prasarita Padottanasana A
Towards Sirsasana 2 Prep
Deep Hip Lunge
3 Legged Dog
Dog

Repeat Dipping Vinyasa

Repeat Sequence 3 Other Side
with Demo and a little more room to play
only about 5 "takers"
Deep Hip Opener
3 Legged Dog
Dog

Plank
Chaturanga Vinyasa
Baby Cobra to Locust to Cobra
Rest

(in the class on wed, this is where we sat and chanted OM and OM for the ajna and crown chakras. wish i had remembered that and we had the time...)

Roll onto Backs
Knees to Chest
Hamstring Abdominal Sequence

Eagle Wrapped Spinal Twisting

Savasana

Sweet Vinyasa Yoga, Wednesday 8:30am

10 Peeps

There was a request for the marma points, so we started with this.  Then that guided the talk to be about "from the gross to the subtle".  It was a sweet class cuz there was so much room and space to really be of assistance.

Marma Points of Arms

Easy Side bending

Easy Cross legged forward folding

Transition to All Fours

Easy Side Plank

Childs Pose

Hitchhiking Dolphin

Plank

Dog

Crescent Moon on Both Sides

Locust Vinyasa

Uttanasana

Roll up to Standing

Tadasana

Standing Sequence 1

Sun to Lunge

Blueprint Side Angle

Triangle

Side Triangle

Side Angle Pose

Lunge

Dog

Repeat Standing Sequence 1 Other Side

Locust Vinyasa

Uttanasana

Roll up to Standing

Tadasana

Standing Sequence 2

Sun to Lunge

Side Angle Blueprint

Triangle

Open Triangle

Wrapped Triangle

Wrapped Side Angle Pose

Lunge

3 Legged Dog

Dog

Repeat Standing Sequence Other Side

Locust Vinyasa

Childs Pose

Headstand Prep

Headstand Play

Shoulder Stand with a Chair!

Waterfall Pose

Sit

Sweet Vinaysa, Wednesday @ 8:30

13 peeps

Similar sequence as lately. Shoulder understanding towards headstand, forearm balance and handstand play. Talking points on cultivating the feeling of ease and becoming your own drug store.

Opening
Sukhasana Forward Fold and Chest Press (Both Sides)
Transition to All Fours
Easy Side Plank
Childs

Shoulder Rotation Awareness
And discussion about the Levator Scapulae
Shoulder Wrap Understanding with a Brick

Plank And Down Dog Geek Out

Crescent Moon on Both Sides
Plank
Locust
Childs Pose
Plank
Dog

Uttanasana
Roll up to Standing

Tadasana with Emphasis on GROUNDING

LAM
Standing Sequence
Sun to Lunge
Hammock
Horse with Eagle Arms
Squirt
Prasarita Padotanasana
Warrior 2 Dance
Warrior 2
3 Legged Dog
Dog

Locust Vinyasa
Childs
Plank
Dog
Uttanasana
ROll up to Standing

Tadasana with Grounding
HAM
Repeat Standing Sequence with Side Splits after Squirt

Locust Vinyasa
Childs Pose

Transition for Half Forearm Balance with Brick
Headstand Play
Handstand Play with an emphasis on finding the Arch and Ease

Childs Pose

Bridge Pose

Hamstring Stretching with Strap @ Wall

Savasana

Soft Vinyasa Saturday 9am

18 Peeps
3 New Peeps

Opening
Sukhasana Forward Fold with Side Leaning
Spinal Twist
(Switch Legs and Repeat)

Roll onto All Fours
Easy Side Plank
Childs

All Fours
Plank
Dog

Vajrasana
Shoulder Rotation Understanding and Neck Stretching
Dog
Childs

Shoulder Rotation and Levator Scapulae Understanding on Forearms with a Brick

Dog Pose with Same Actions as explored on forearms with a Brick

Round of Lunge Salutes
Locust Vinyasa
Uttanasana
Roll up to Standing

Standing Sequence
Tadasana
Uthitta Tadasana with Shoulder Blade Geeking
Interlaced Finger Shoulder Stretch with Foreword Fold
Lunge
Hammock
Horse with Eagle Arms
Squirt
Prasarita Padotanasana
Warrior 2 Dance
Warrior 2
3 Legged Dog
Dog

Locust Vinaysa
Uttanasana
Roll up to Standing

Repeat Standing Sequence Other Side
Locust Vinyasa
Childs Pose

Half Forearm Balance with Brick @ Wall

Option to take it to Headstand, Forearm Balance, or Handstand
5+ minutes of Play

Rest in Childs Pose
Transition to Backs

Bridge to Viparita Karani (or supported bridge with brick)
Plow
Roll out
Uttana Padasana
Eagle Spinal Twisting

Savasana

Sit

Sweet Vinyasa, Monday 8:30

15 Peeps
1 Drop In

There was not really a dharma talk on my tongue this morning. I shared again About the Doug keller piece on Facebook and the importance of our work being collaborative.

We moved towards headstand by geeking out on the shoulders throughout the sequence.

Opening
Sukhasana
Easy Wimpy Side Bending
Easy Wimpy Twisting
Forward Folding

Uttanasana
Malasana
Uttanasana
Roll up to Standing

Shoulder Rotation Awareness
The Lebowski
Utthita Tadasana
Interlaced Finger Stretch Overhead
Roll up to Standing

Tadasana
2 Rounds Lunge Salutes with Shoulder Opening in the Lunges

Standing Sequence
YAM
Sun to Lunge
Hammock
Horse with Eagle Arms
Warrior 2 Dance
Crescent Moon with External Rotation
Hamstring Play
3 Legged Dog

Locust Vinyasa
Childs

Slow and Deliberate attention to the shoulders while on All Fours
(i was still wondering about going into handstand here, so prepped for it just in case)
Plank
Dog
Uttanasana
Roll up to Standing
Tadasana
YAM

Repeat Standing Sequence Other Side

Locust Vinyasa
Childs Pose

Vajrasana
Shoulder Prep (cool technique that heather tiddens taught me many moons ago)
Headstand Prep Pose
Headstand with feet on Wall
Headstand Option

Childs Pose
Transition to Backs

Bridge x 2
Option to Play with Wheel or Move Towards Viparitta Karni

Supine abdominal hamstring Stretching
Eagle Twisting Sequence
knees to chest

Constructive Rest pose

Savasana

Stiff White Guys Yoga, Sunday 10am

11 Peeps

Mostly Athletic Men in their 50s today.

I am still obsessed with the Shoulder Joint and getting understanding since reading Doug Keller's shoulder article. So we focused on that.

Opening
Impressing the Heart
Windshield Wiper
Eye of the Needle Side Liner Play

Roll up to Sitting

Sukhasana Foreword Fold with Hip Rotation Understanding
Side Bending

Uttanasana
Roll up to Standing

Shoulder Rotation Awareness
The Lebowski
Strap Work
Utthita Tadasana with Shoulder Understanding

Transition to Wall
Splat
Right Angle Pose
Lunge
Right Angle Pose
Lunge
Right Angle Pose
Uttanasna
Roll up to Standing

Demo of Right Angle Pose and Shoulders
Wall Dog x 2 with Childs Pose

turn to face middle of room

Dog Sequence
All Fours
Plank
Dog
Belly
Sphinx
Rocket Cat
Childs Pose
(Repeat Dog Sequence)

Headstand Prep into Middle of Room
Headstand with 3 Blocks at Wall x 2
Rest Childs Pose

Bridge Pose x 2
Supine Hamstring Stretching using Strap and Wall

Savasana

Sit

Stiff White Guy Yoga, Sunday 10:00am

18 Peeps

I got to class late and so was still wiring up my mic as we started. Stayed with the recent neck and shoulder theme and moved to headstand preparation.

Opening
Windshield Wiper with neck awareness

Viniyoga arm and neck movement

Transition to Sitting
Easy "Wimpy" Side Bending
Easy Gentle Twisting

Forward Folding
Longer Hold Side Bends

Uttanasana
Roll up to Standing

Shoulder Shrugging
The Lebowski Arm Circles
Strap Work

Neck Stretching

1/2 Sun Salutations
3 Rounds of Lunge Salutes with Dog and Shoulder Stretching

Cow Face Arm Stretching

Transition to Dog
Childs Pose
1/2 Headstand Play

Transition to Backs
Bridge x 2

Eye of the Needle
Easy Spinal Twisting

Savasana

Stiff White Guys Saturday @ 10:45am

13 Peeps
2 Drop Ins

We focused on neck and shoulders and worked towards headstand preparation. A few talking points towards Sutra 1.1 and the point of the yoga techniques.

Supine
Windshield Wiper with neck attention
Viniyoga style arm raises and head turning

Transition to Sitting

Easy "Wimpy" rhythmic Side Bending
Easy rhythmic Twisting

Longer Side Bending Both Sides

Uttanasana
Roll up to Standing

Shoulder Opening
- The Lebowski Arm Circles
- Shrugs
- Shoulder Opening with a Strap Forward and Backward

WiseGuy Neck Opening

Neck Turning

Transition to a Wall

Splat
Right Angle
Lunge on both Sides
Right Angle
Uttanasana
Transition to All fours

Wall Dog to Childs x 2
Uttanasana
Roll up to Standing

Standing Sirsasana Position

Work at Wall with 3 Block Headstand Play
Work in Center of Room with Headstand Prep
(keeping head off the floor and opening the shoulders and developing strength)

childs pose

Transition to a seat
Easy Marichyasana C
Easy Rounded Paschimottanasana

Transition to Backs
Easy Bridge Pose with Block under sacrum
(Some peeps moved to supported viparitta karni)

Easy spinal Twist Both Sides

Savasana

Sweet Vinyasa. Monday 8:30am.

10 peeps

Similar pattern as lately. It's hot so we have removed the heating vinyasas and are focusing on balance and simple inversions. Sutra 1.1 Talk.

Impressing the Heart
Lengthening the Spine

Supta Hasta Padangusthasana with a Twist

Roll up and onto All Fours

Easy Side Plank Both Sides
Childs

Plank
Dog

Crescent Lunge on Both Sides from Dog x 2

Uttanasana
Roll up to Standing

Uthitta Tadasana
Sequence 1
from UT to Lunge
Side Angle Prep
Triangle Pose
Side Triangle Pose
Side Angle Pose
Dog

Repeat Sequence 1 Other Side from Dog

Uttanasana
Roll up to Standing

Utthita Tadasana
Sequence 2
from UT to Lunge
Side Angle Prep
Triangle
Side Triangle
to Standing
PP C
Tadasana
(Standing Leg Prep on Block)
Tree Pose Both Sides
Triangle
open Triangle
Half Moon Pose
Standing Splits
Pigeon
3 Legged Dog
Dog

Repeat Sequence 2 Other Side
(Tree on Brick)

Childs Pose
Vajrasana

Transition to Supine
Windshield Wiper
Bridge Pose
Bridge Pose with Leg Lift
Bridge Pose to Viparitta Karni
Karna Pidasana
Roll out
Easy Uttana Padasana (Fish Pose Variation)
Easy Spinal Twist
Knees to Chest

Savasana

Sit

Soft Vinyasa Saturday 9am

17 Peeps
5 Drop ins

Similar play as lately. Talk on Sutra 1.1. Focus on balance and ease in preparation for the HOT day. We have been using props in this sequence all week. We left those to the side. 10 minute Savasana.

Opening
Sit
Easy Cross Legged Foreword Fold and SideBending
Both Sides

Transition to All Fours
Easy Side Plank Pose Both Sides
Childs

Plank
Dog

1 Round Crescent Lunge Sequence
1 Round Crescent Lunge to Hammock to Crescent Lunge Sequence

Uttanasna
Roll up to Standing

Standing Sequence 1
Uthitta Tadasana
Sun to Lunge
Side Angle Prep
Triangle
Side Triangle
Side Angle Pose
Dog

Repeat Standing Sequence Other Side

Uttanasana
Roll up to Standing

Standing Sequence 2
Uthitta Tadasana
Sun to Lunge
Side Angle Prep
Triangle
Side Triangle
Standing
PP C
Tree Pose
Open Triangle to Half Moon
Standing Splits
Pigeon
3 Legged Dog

(Optional Vinaysa)

Uttanasana
Roll up to Standing

Repeat Standing Sequence 2 Other Side

(Optional Vinyasa)

Childs Pose

Transition to Earth
Windshield Wiper
Bridge Pose 1

(Demo)

Bridge to Viparitta Karni
Country Plow
Country Karna Pidasana
Country Fish

Easy Spinal Twist

Savasana

Sweet Vinyasa, Monday 8:30

12 Peeps

It's gotten hot in Ojai. So the practice focused on internal cues to create length and space and concentration culminating in the watery pose of shoulder stand. We were an intimate enough group to get a little geeky about shoulder stand which had come up as a question last week. I almost never teach formal shoulder stand but prefer the more casual version of candlestick.

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

Hamstring Stretching with a Strap
Supine Extended Tadasana with Leg Lifting

Roll to a Seat
Easy Cross Legged Foreword Fold and Side Bending

Transition onto All Fours
Easy Side Plank Sequence
Childs Pose

Plank
Dog

2 Rounds of Crescent Moon from Dog

Uttanasana
Roll up to Standing

Sequence 1
Utthita Tadasana
Sun to Lunge
Hammock
Triangle
Side Triangle
Side Angle Pose
Dog

Repeat Sequence 1 (san utthita tadasana) Other Side from Dog

Uttanasna
Roll up to Standing

Sequence 2
Utthita Tadasana
Sun to Lunge
Hammock
Tadasana
Tree Pose (Emphasis on establishing the Standing Leg)
Open Faced Triangle to Half Moon Pose
Standing Splits
Lunge
3 Legged Dog
Dog

Repeat Sequence 2 (san utthita tadasana) other side from Dog

Rest Childs Pose

Set up for Supported Viparrita Karni with 2 bricks and a Blanket.
Play with Supported Bridge Pose

Look at shoulder stand and the potential mischief for the neck.
Set up with Blankets and explore.
Rest

Transition to a Seat
Side Bending
Foreword Folding

Sit

Savasana

Soft Vinyasa Saturday 9am

20 Peeps

1 Drop In

Similar Sequence as last week.  Tuning the lines of the legs and moving towards forearm balance. Talk around tension patterns of love.  Similar to the talk this week.

Toe Strap

Ankle Strap

Block Squeeze

Navel to Sacrum Connection

Malasana

Uttanasana

Roll up to Standing

Strapped and Blocked Tadasana

with Shoulder Word

Uttanasana

Utkatasana

Tadasana

(remove equipment)

LAM

Sequence 1

Sun to

Lunge

Twisting Lunge

Hammock

Slinky Low Lunge

Childs Pose

Plank

Dog

Repeat Sequence Other Side

Easy Side Plank

Childs

Plank

Dog

Sphinx Cobra Vinyasa

Dog

Plank

Sphinx

Cobra

Windshield Wiper

Rocket Cat

Plank

Dog

Uttanasana

Utkatasana

Tadasana

Sequence 2

Sun to Lunge

Blueprint Side Angle

Triangle

Side Triangle

Side Angle

Deep Hip Opener

Twisting Triangle Variation

Lunge

3 Legged Dog

Dog

Rounded Plank

Dog

Cobra Locust Vinyasa

Dog

Rounded Plank

Cobra

Locust

Cobra

Windshield Wiper

Rocket Cat

Childs Pose

Repeat Sequence 2 Other Side

Repeat Cobra Locust Vinyasa

Side Plank Both Sides

Repeat Cobra Locust Vinaysa

Rest Childs

Vajrasana

Cactus Arm Action Check in

Shoulder Openers with Block

Forearm Balance Prep at Walls with Strap and Block

Play

Bridge Pose with Blanket and Block

Rest

Savasana

Soft Vinyasa Saturday 9am

15 Peeps
1 Drop in from Houston.
Sweetest gal, Susan. She had watched some of the YouTube videos and wanted to know how to move from Sirsasana 2 to Bakasana. SO that is what we did. Talk was loose points from the weeks play.

Sit Sukhasana
Listen
Forward Fold
Side Bend
(Switch Legs and Repeat)

Transition to All Fours
Barrel Rolls
Childs Pose
Alana Sideliner
1/2 Dog
Rounded Back

Easy Side Plank Sequence
Childs

Plank
Dog

Sequence 1 from Dog
Lunge
Twisting Lunge
Hammock
Low Slung Lunge
Dog

Repeat Sequence 1 Other Side

Rolling Updog Vinyasa
Dog
Roll into UpDog
Roll back Down Dog

Uttanasana
Roll up to Standing

Shoulder Awareness
Swamp Monster and Hallelujah Arms
Interlaced Finger Shoulder Stretch

Tadasana
Ujayyi Pranyama
YAM

Standing Sequence
Sun to Lunge
Swamp Warrior
Hallelujah Warrior
Parsvottanasana
Warrior 3 Play
Standing Splits
Lunge
3 Legged Dog
Dog

Rolling Updog Vinyasa

Uttanasana
Malasana
Mouse Pose
Uttanasana
Roll up to Standing

Tadasana
HAM

Repeat Standing Sequence
Repeat Updog Vinyasa

Uttanasna
Malasana
Bakasana
Uttanasna

Roll up to Standing

Tadasana
Standing Sirasana 2 to Utthita Tadasana
Interlaced Finger Shoulder Stretch
Malasana

Transition Happy Baby
Play with Supine Bakasana to Sirsasana 2

Sirsasana 2 Tripod to Bakasana Play
Sirsasana to Bakasana Play
Rest Childs Pose

Vajrasana Meditation
OM x 2

(I was really not sure where to go from here. Felt like a spinal twist or revolving head to knee would feel good, but also bridge pose always feels good after lots of rounding...but then I looked at the clock and the direction was determined)

Transition onto Backs

Supine Spinal Twist

Savasana

SWG Sunday 10:00am

16 peeps

Took advantage of the smaller class to use the wall.

Opening
Supine over a bolster

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

All Fours
Cat Cow
Childs
1/4 Dog
Rounded Back

Easy Side Plank Play
Childs Pose
Alana Sideliner

All Fours
Standing Forward Fold
Roll up to Standing

Transition to A Wall

Splat
Right Angle
Uttanasana
Roll up the Standing

Round the Clock Shoulder Stretch
Splat
Right Angle
Uttanasana
Roll up to Standing
Tadasana

Wall Dog x 2
Down Dog in middle of Room x 2
Uttanasana
Roll up to Standing

Forearm Balance Shoulder Understanding Exercise

Dolphin (or forearm balance preparation) at Wall with Brick x 2

Bridge Pose x 2
Supine Hand to Big Toe Pose Stretch with Foot on Wall

Easy Spinal Twist
Savasana

Sit with Brick at back at Wall

SWG, Saturday 10:45am

9 Peeps

2 New

Opening

Supine over bolster with Breath Awareness

Transition to Seat

Easy Send Bend Both Sides x 2

Transition to Standing

Uttanasana Play

Roll up to Standing

Shoulder Shrugs

Wall Work

Sequence 1

Splat

Right Angle 

Uttanasana

Roll up to Standing

Around the Clock Shoulder Stretch

Repeat Sequence 1

Ujayyi Pranayama

Repeat Sequence 1 with Breath Awareness

Wall Dog x 2 with Childs In Between

Squat

Uttanasana

Roll up

Shoulder Rotation Awareness

Sirsasana Arm Prep

Inverted Sirsasana

Sirsasana Prep with 3 Blocks at Wall

Childs Pose

Vajrasana (with 2 blocks under booty) Meditation

Pranayama Exercise from Tailbone to Ajna Chakra Root

Bridge Pose Prep 1 and 2

Bridge Pose

Eye of the Needle Play

Easy Spinal Twist

Savasana

Soft Vinyasa, Saturday 9am

32 Peeps

Which is a bit much for the little Lulu Studio.

Lots of Drop ins from out of town.

Fun full vibe.

Heater was not on so it was COLD, so we started in a lively way.

Opening

Squat

Cowboy Negotiation

Uttanasana

Roll up to Standing

3 Part Tibetan HAH Breath

Arm Prana Awakening

Heart Awakening

Uddiyana Bandha Play

Tadasana

Ujayyi Pranayama

YAM

Sequence 1

Sun to Lunge

Hammock

Twisting Lunge

Vinyasa 1

Dog

Rounded Plank

Dog

Plank

Locust 1

Windshield Wiper

Rocket Cat

Childs Pose

Plank

Repeat Sequence Other Side from Dog

Repeat Vinaysa 1

Uttanasana

Malasana

Mouse Pose

Uttanasana

Roll up to Standing

Tadasana

HAM

Sequence 2

Sun to Lunge

Hammock

Warrior 2 Dance

Crescent Moon

Vinaysa 2

Dog

Roll into Cobra

Rocket Cat

Childs

Plank

Dog

Repeat Sequence 2 Other Side

Vinyasa 3

Dog

Roll into Cobra

Rocket Cat

Toe Torture

(Watch Demo)

Repeat Vinaysa 3

Watch Demo for Upward Facing Dog

Repeat 2x

Uttanasana

Malasana

Bakasana Play

Transition onto Backs for Supine Bakasana and Eka Pada Bakasana Play

Roll up and Play with Bakasana

Uttanasana

Roll up to Standing

Inverted Sirsasana 2 Play

Transition back onto backs for supine Tripod Headstand Play

Roll up for Tripod Headstand Play with Bakasana Play

Childs Pose

Half Lord of the Fishes

Cow Face

(Repeat Other Side)

Favorite Forward Fold

Savasana

Sweet Vinyasa 8:30am Monday

18 Peeps

One New Drop In

Similar Theme as the last week.  Breath Awareness.  Swamp Monster and Cactus towards Warrior 1 Play. Bakasana Play.  Today we did Sirsasana 1 instead of 2.  Theme: Start to show up as your full self.

Sit

(I am struggling with how much to say.  Most of the time it feels like nothing needs to be said, but sometimes I compel myself to be of assistance)

Sukhasana

Sacrum Play

Forward Fold

Side Bend

(Switch Legs and Repeat Other Side)

Transition All Fours

Weight Understanding in Hands

Plank

Dog

Uttanasana

Roll up to Standing

Shoulder Rotation

Swamp/Cactus Action

Wise Guy Sequence

Tadasana

Ujayyi Pranayama

YAM

Sequence 1

Sun to 

Lunge

Swamp Warrior to Cactus Warrior

Pyramid Variation

Lunge

Vinaysa 1

Dog

Rounded Plank

Cobra

Windsheild Wiper

Rocket Cat

Plank

Dog

Repeat Standing Sequence 1 on Other Side from Dog

Repeat Vinaysa 1

Uttanasana

Malasana

Bakasana

Malasana

Mouse Pose

Uttanasana

Roll up to Standing

Tadasana

HAM

Sequence 2

Sun to

Lunge

Swamp Warrior to Cactus Warrior

Parsvottanasana

Warrior 3 Variation

Standing Splits

Twisting Lunge

Vinyasa 2

Dog

Roll to Updog

Roll to Downdog

Repeat Sequence 2 Other Side from Dog

Vinyasa 2

Uttanasana

Malasana

Bakasana

Malasana

mouse Pose

Malasana

Uttanasana

Roll up to Standing

Tadasana

Inverted Sirsasana 1

Interlaced Shoulder Stretch

Uttanasna

Dog

Sirsasana 1 Prep

Then Open Class

Sirsasana or something else

Childs Pose

Vajrasana Meditation

OM x 2

Half Lord of the Fishes

Cow Face

(Switch Legs and Repeat Other Side)

Forward Fold

Savasana

Sweet Vinyasa 8:30am Monday

19 Peeps

The urge to sit is so strong it pulls everyone in like a black hole. There is barely Patience for announcements.

Latest Sequence. Feels like I have checked in and it's ready to be riffed off of again.

Sit.

Sacrum Play
Cross Legged Forward Fold
Side Bend.
Switch Legs and Repeat Other Side.

Transition All Fours
Plank
Dog

Vinaysa 1
Dog
Plank
Sphinx with Wise Guy
Windshield Wiper
Rocket Cat
Plank
Dog

Lunge Sequence 1
Lunge
Rolling Lopsided Exploring Lunge
Isometric Lunge
Hamstring Stretch with Anatomy and Rotation Exploration
Lunge

Repeat Vinyasa 1
After Rocket Cat
Prayer Dolphin Plank
Prayer Sphinx
Rocket Cat
Plank
Dog

Repeat Lunge Sequence 1 Other Side

Vinyasa 2
Dog
Roll into Cobra
Windshield Wiper
Plank
Dog

Uttanasana
Roll up to Standing

Shoulder Rotation and Wise Guy

Tadasana
Ujayyi Pranayama

YAM HAM OM

Lunge Pattern 2
Sun to
Lunge
Warrior 1 Dance to Warrior 1
Twisting Lunge
Hammock Pose
Warrior 2 Dance to Warrior 2
Lunge

Repeat Vinaysa 2

Uttanasana
Malasana
Mouse Pose
Uttanasana
Roll up to Standing
Tadasana

Repeat Lunge Pattern 2 Other Side
Vinaysa 3
Dog
Roll into Updog
Roll back Down Dog

Side Plank Sequence
Plank
Side Plank
Plank
Dog
Up dog
Down Dog
Plank
Side Plank Other Side
Plank
Dog
Up dog
Dog

Uttanasana
Roll up to Standing
Tadasana

Inverted Sirsasana Alignment

Sun to
Dog
(optional updog)
Childs

Sirsasana Prep

5 minutes open class with various sirsasana play

Childs Pose

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

Forward Fold of Choice

Savasana

Sit

Soft Vinyasa, Saturday 9am

18 Peeps

Such a sweet and easy energy today.  Felt fun and delightful.  The talk riffed off my last 2 days with Martha Ringer.  Wrote about that here.  The idea of organization as death.

Sit.

Opening

Easy Cross Legged Sacrum Play

Forward Fold

Side Bend

Switch Legs and Repeat Other Side

Transition All Fours

Plank

Dog

Vinasya 1

Dog

Plank

Sphinx with Neck Work

Windshield Wiper

Rocket Cat

Plank

Dog

Hamstring Lunge Sequence 1 with inner and outer line play in lunge

repeat Vinaysa 1

Repeat HLS Other Side

Vinaysa 2

Dog

Roll to Rounded Plank

Roll to Cobra

Windshield Wiper

Rocket Cat

Plank

Dog

Uttanasana

Roll to Standing

Uddiyana Bandha Play

Heart Prana with Ujayyi

Heart Hand Extension Play

Heart Hand Prana

Ujayyi Breath

Tadasana

YAM HAM OM

Standing Sequence

Sun to

Lunge

Warrior 1 Dance to Warrior 1

Twisting Lunge

Hammock Pose

Warrior 2 Dance

Lunge

Repeat Vinyasa 2

Uttanasana

Complete Sun to Tadasana

Repeat Standing Sequence Other Side

Vinaysa 3

Dog

Roll to Updog

Roll to Down Dog

Side Plank Sequence

with Vinaysa 3 b/w Sides

Repeat Vinyasa 3

Uttanasana

Malasana

Mouse Pose

Uttanasna

Complete Sun to Tadasana

Inverted Sirsasana Play

Sun to Dog

Childs

Sirsasana Prep

5 minutes on own

either Sirsasana or Variation thereof...

i offered individual help

i did not give much instruction in this direction today, but rather left it up to peeps

Childs Pose

Vajrasana Meditation

Half Lord of the Fishes

Cow Face Pose

(Switch Legs and Repeat Other Side)

Favorite Forward Fold

Savasana

Sit