Stiff White Guys Yoga, Saturday @ 10:45am

18 peeps
Title: Opening into the Ocean
Teaser: Emphasizing the water element, we ground through the feet and hands.

Sequence Short: We begin supine with a focus on the Sacral Chakra and Breath, opening the hips and legs.  We move through a sequence of Lunge Salutes towards Downward Facing Dog.


Opening
Supine, Knees Bent
Windsheild Wiper
Breath in Belly
Tailbone Awareness
Shimmy

Pause, notice breath in nostrils.

Eye of the Needle Play

Apanasana with Extended Foot on Wall, Knee to Chest
Both Sides

Repeat Apanasana with Brick under Sacrum to stretch Psoas

Rest, Attention to breath in nostrils.  Play with inner and outer channels.

Supta Utthita Tadasana

Transition to Sitting.

Discuss a bit.

Transition to Uttanasana
Roll up to Standing

Heart Prana Pounding
Heart Palm Prana Extension

Tadasana
3 Rounds of Easy Lunge Salutes with 2 Crescent Moons


Childs Pose

Easy Side Plank Both Sides
Childs Pose

Plank
Dog
Childs

Plank
Dog
Supine on Belly
Windsheild Wipers

Roll onto Backs
Knees to CHest

Bridge Pose
Knees to Chest
Easy Spinal Twist both Sides

Savasana

Stiff White Guys Yoga, Saturday 10:45am

11 Peeps

1 Drop In

Opening

Legs up the Wall

Eye of the Needle Both Sides

Legs Wide

Transition to sitting

Strap and Block Work to Establish Leg Lines

Uttanasana at Wall

Roll up to Standing

Bound Tadasana with Shoulder Work and Forward Fold

Tadasana

Ujayyi Pranayama

Five 1/4 Salutation

3 Rounds Lunge Salutes progressively more difficult

Childs Pose

Virasana on 2 Blocks

Shoulder Work

Even Cowgirls Get the Blues Asana (formally Hitchhiking Dolphin)

Partner Work with Shoulder

Down Dog Play x 2

Childs Pose

Supported Bridge Pose

Supported Viparitta Karani

Supported Supine Baddha Konasana

Savasana

Sweet Vinyasa Yoga, Monday @ 8:30am

10 Peeps

Cold and cloudy monday morning in Southern California. Was surprised by what I started to teach, but liked where it went. Engineering to create a stable container for the flow. We did a Root Chakra to Ajna Chakra Pranayama Technique before turning upside down.

Opening
Sukhasana
Easy Side Bending
Easy Twisting
Forward Folding

Action Detail
Binded Toes
Binded Ankles
Brick Squeezing Thighs

Uttanasana
Malasana
Uttanasana
Roll up to Standing

Tadasana with Bindings and Brick
Utthita Tadasana Variation
Shoulder Stretch with Forward Fold
Roll up to Standing
Remove Bindings

Tadasana
LAM

2 Rounds Lunge Salutes san Locusts to establish Leg Lines in Action

Tadasana
VAM

Standing Sequence 1
Sun to Side Angle Blueprint
Triangle
Side Triangle
Side Angle Pose
Dog

Locust Vinyasa

Repeat Standing Sequence 1 Other Side

Locust Vinyasa

Uttanasana

Roll up to Standing

Tadasana
OM
Standing Sequence 2
Sun to Side Angle Blueprint
Triangle
Open Triangle
Wrapped Triangle
Wrapped Side Angle
Dog Pose

Locust Vinyasa

Repeat Standing Sequence 2 Other Side

Locust Vinyasa
Child's Pose

Vajrasana on 2 Blocks
Ajna Chakra Pranayama Technique

Transition to Bridge with 2 Blocks and a Blanket
Viparitta Karani

Supine Baddha Konasana with Heart Opener

Savasana

Sit

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, 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.

SWG Sunday 10:00am

8 peeps
5 Drop Ins

Teaching Classes while teaching the teacher training is always a trip. The Teacher Training always shifts my teaching, so to experience the transition as its happening is totally disorienting. So today felt like that. I felt like I was speaking like one of the adults from Charlie Brown.."Waawaaawaaawaaa".

We tuned the spine and the leg lines and used those cues for standing poses moving towards Tree.

Opening
Heart Opener on 2 Bricks. See Online Yoga Video .
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.

Transition to Sitting
Widening the Base. See the Online Yoga Video.

Simultaneous Opposites. See the Online Yoga Video.

Malasana
Uttanasana

Roll up to Standing

Strapped and Blocked Tadasana. With Shoulder Opening and Utkatasana. See the Online Yoga Video.

Tadasana san Equipment.

2 Rounds Lunge Salutes with Down Dog.

Wide Stance with Attention to Legs.
Hammock Pose
Tadasana

Warrior 2 Dance to Warrior 2 Both Sides
Hammock
Tadasana

Warrior 2 to Side Angle to Side Triangle Both Sides
Wide Leg Forward Fold
Squat
Uttanasana
Roll up to Standing
Tadasana

Little Tree
Uttanasana
Tree

Uttanasnaa
Malasana

Transition to Earth

Bridge Pose Stage 1
Bridge Pose x 2

Knees to Chest
Eye of the Needle

Easy Spinal Twist

Savasana

SWG Saturday 10:45am

8 peeps

Moved towards Upward Facing Bow Pose. An unusual destination for Stiff White Guys, but the intimacy of the group encouraged me. So we checked in the memory of the heart and tailbone actioning away from each other. We connected with the stability of the legs and checked in the actions of the shoulders. Almost everyone went up!

Heart Opener on 2 Bricks with Shoulder Opening and Understanding.
See Yoga Video. (Does not have shoulder demo).
Windshield Wiper
Pelvis Rocking. See Yoga Video.
Supine Utthita Tadasana with attention the simultaneous extension of the heart and lengthening of the tailbone.

Roll up to Sitting

Widening the Base. See the Yoga Video.

Simultaneous Opposites. See the Yoga Video.

Malasana
Uttanasana
Roll up to Standing

Bound Tadasana with Extension. Similar to this Yoga Video.

Tadasana san Equipment with an emphasis on finding the stability and ease.


1 Round Lunge Salutes san Dog
2 Rounds Lunge Salutes with Crescent Moon and Dog

Transition to Wall

Uttanasana @ Wall
Hallelujah Arms at Wall
Uttanasana @ Wall

Right Angle @ Wall
Uttanasana
Down Dog @ Wall x 2 with Childs Pose in between

Shoulder Play. The action of Hallelujah Arms to Straight Arms. (Same as Action as pressing up into Upward Facing Bow Pose).

Bridge Pose x 2

Upward Facing Bow Pose @ Wall with Hands against Wall x 2
(This was super fun and everyone had a really good time)

Legs up Wall
Eye of Needle @ Wall

Transition to Supine
Easy Spinal Twist
Savasana

Sit

Sweet Vinyasa, Wednesday 8:30am

17 peeps or So
2 Drop Ins

Play with the leg lines and Spinal Awareness towards Wheel. Attention to creating stability in legs to allow the spine to relax and feel liquid. Talking points on the creation of tension for stability.

Sat.
Sukhasana Forward Fold and Side Bend.

Widening the Base. See the Yoga Video.
Simultaneous Opposites. See the Yoga Video.

Malasana
Uttanasana
Roll up to Standing

Bound Tadasana with Shoulder Opening and Utkatasana.
Similar to this Yoga Video.

Tadasana san equipment with Shoulder Opening and Utkatasana.

Tadasana
LAM
Sequence 1
Sun to Lunge
Hammock
Low Lunge
Crescent Moon
Dog

Repeat Sequence 1 Other Side

Sphinx Vinyasa
Dog
Plank
Sphinx
Windshield Wiper
Rocket Cat
Childs

Easy Side Plank Both Sides
Rocket Cat
Dog

Step Forward Uttanasana
Utkatasana
Tadasana

LAM
Sequence 2
Sun to Lunge
Warrior 1
(Play in Warrior 1)
Twisting Lunge
Dog

Locust 1 Vinyasa
Dog
Plank
Locust 1
Windshield Wiper
Rocket Cat
All Fours
Plank

Side Plank Both Sides

Locust 2 Vinaysa

Dog
Repeat Sequence 2 Other Side

Locust 2 Vinaysa

Childs
Vajrasana

Thigh Torture Pose Both Sides
Camel Teasing at Wall

Bridge Pose
Upward Facing Bow Pose at Wall x 2

Legs Up Wall
Eye of the Needle at Wall

Stay with Legs up Wall or Transition to Savasana

Sit

Sweet Vinyasa Monday 8:30am

I did not write this out on Monday, April 20. So I am writing it on Wednesday the 22nd from Memory. So it's a little fuzzy.

20 Peeps

Similar theme, using the props to create some memories to help establish some alignment ideas as well as talk about the mechanism of memory.

Block behind heart.

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


Malasana
Uttanasana
Roll up to Standing

Tadasana Bound with Shoulder Opening. See the Yoga Video.

Tadasana san Binding.
Attention to Tailbone.
LAM


Sequence 1
Sun to Twisting Lunge
Hammock
Twisting Wide Leg Stance
Warrior 2 Dance
Lunge
3 Legged Dog
Dog

Repeat Sequence 1 from Dog

Sphinx to Cobra Vinyasa
Dog
Plank
Lower to Earth
Sphinx
Windsheild Wiper
Rocket Cat
All Fours

Easy Side Plank Both Sides
Dog

Uttanasana
Utkatasana
Tadsana

Awareness to Sacrum
VAM

Sequence 2
Sun to Lunge
Twisting Triangle Variation
Prasarita Padottanasana A
Twisting Horse
Squirt Pose
Prasarita Padottanasana A
Lunge
3 Legged Dog

Locust Cobra Vinaysa

Repeat Sequence 2 From Dog
Adding Side Splits after the squirts

Locust Cobra Vinyasa

Rest Childs Pose
Vajrasana

Camel from Brick x 2

Childs Pose

Janu Sirsasana with a Twist Both Sides
Wide Yin Like Baddha Konasana
Transition to Supine

Hip Neturalizer

Savasana

Sit

Sweet Vinyasa Wednesday 8:30

14 Peeps
Core Peeps

Similar theme, using the props to create some memories to help establish some alignment ideas as well as talk about the mechanism of memory.

Block behind heart.

Widening the Base. See the Yoga Video.
Simultaneous Opposites. See the Yoga Video.

Everyone in the group is familiar with the navel to sacrum action, so we did not review it.

Malasana
Cowboy Negotiation
Uttanasana
Roll up to Standing

Tadasana Bound with Shoulder Opening. See the Yoga Video.

Tadasana san Binding.
Attention to Tailbone.
LAM


Sequence 1
Sun to Twisting Lunge
Hammock
Twisting Wide Leg Stance
Warrior 2 Dance
Lunge
3 Legged Dog
Dog

Sphinx Vinyasa with awareness in the tailbone
Dog
Plank
Lower to Earth
Sphinx
Windsheild Wiper
Rocket Cat
All Fours

Easy Side Plank Both Sides
Dog

Repeat Sequence 1 from Dog

Sphinx to Cobra Vinyasa with Navel to Spine Awareness

Side Plank Both Sides

Dog
Uttanasana
Utkatasana
Tadsana

Awareness to Sacrum
VAM

Sequence 2
Sun to Lunge
Twisting Triangle Variation
Hammock
Twisting Horse
Squirt Pose
Prasarita Padottanasana A
Lunge
3 Legged Dog

Locust Cobra Vinaysa

Repeat Sequence 2 From Dog
Adding Side Splits after the squirts

Locust Cobra Vinyasa

Rest Childs Pose
Vajrasana

Camel from Brick x 2

Childs Pose

Janu Sirsasana with a Twist Both Sides
Baddha Konasana
Transition to Supine

Happy Baby to Supine BK Sequence

Savasana

Sit

SWG Sunday 10:00am

18 Peeps
2 Drop Ins

Soft and warm relaxed group. Sunday mornings are usually pretty easy. Similar cues as Saturday's Soft Vinyasa but easier.

Opening Actions
Supine Heart Opener over the Brick

Widening the Base. See the Yoga Video.
Simultaneous Opposites. See the Yoga Video.
Tuning Navel and Sacrum. See the Yoga Video.
(With extra awareness on the Sacrum)

Malasana
Standing Forward Fold
Roll up to Standing

Bound Tadasana with Shoulder Opening.
Similar to this Yoga Video.

Tadasana

Standing Poses

Wide Leg Stance with Pelvis and Tailbone Awareness with Circles
Wide Leg Forward Fold
Round up
Tadasana

Warrior 2 Dance Both Sides
Wide Leg Forward Fold
Round Up
Tadasana

Repeat Warrior 2 Dance Both Sides with Hold
Wide Leg Forward Fold
Malasana
Uttanasana
Round Up
Tadasana

Side Triangle Both Sides
Wide Leg Forward Fold
Malasana
Uttanasana
Round Up
Tadasana

Side Angle Pose Both Sides
Wide Leg Forward Fold
Malasana
Uttanasana
Round Up
Tadasana

Little Tree Pose Both Sides
Uttanasana

Tree Pose Both Sides
Uttanasana
Malasana
Transition to Earth

Windshield Wiper
Bridge Pose x 2

Easy Spinal Twist Both Sides
Knees to Chest
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 8:30am Monday

20 Peeps

2 Drop Ins

Similar sequence as we have been playing with.  Moved towards forearm balance, but instead of checking in the arm balance, used the shoulder work towards upward facing bow pose, aka wheel.  That was super effective.  Several people commented that they went up much easier today. Talk was on the latest points.  The holding pattern of love tension.

Toe Strap

Ankle Strap

Block Squeeze

Navel to Sacrum Play

Squat

Uttanasana

Roll up

Strapped and Blocked Tadasana

Shoulder Opening

Forward Fold with Shoulder Opener

Utkatasana

Tadasana

Remove Strap and Brick

Tadasana

Tailbone Awareness

LAM

Sequence 1

Sun to Twisting Lunge

Hammock

Low Slinky Lunge

Crescent Moon Variation

Lunge

3 Legged Dog

Dog

Sphinx Vinyasa

Repeat Sequence 1 Other Side

Sphinx Cobra Vinyasa

Easy Side Plank Both Sides

Childs

Plank

Dog

Uttanasasna

Utkatasana

Tadasana

Sequence 2

(using brick and navel to sacrum awareness)

Sun to Lunge

Blueprint Side Angle

Triangle

Side Triangle

Side Angle

Deep Hip Opener

Lunge

Twisting Triangle Variation

Lunge

3 Legged Dog

Dog

Rolling Cobra Locust Vinyasa

Repeat Sequence 2 Other Side

Rolling Cobra Vinaysa

Side Plank Both Sides

Rolling Cobra Vinyasa

Childs Pose

Vajrasana

Cactus Shoulder Action to Forearm Balance Stance

3 Shoulder Openers with Brick

Uttanasana

Tadasana

Standing Forearm Balance

(decided here not to go all the way to forearm stand.  felt like i had warn peeps out with the prep work.  and there were only 20 minutes left)

Uttanasana

Malasana

Transition to Earth

Windshield Wiper

Bridge Pose

Wheel x 2

Rest

Eye of the Needle Variation

Eagle Twist

Both Sides

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

Sweet Vinyasa Monday 8:30am

18 peeps
4 Drop Ins
(April 6)

I did not blog the sequence out on Monday. This is Wednesday's sequence that was very similar with just a wee bit of variation. Engineering in legs and arms moving towards forearm balance. Talk on the root chakra, the general theory of love and connecting to our wild desires.

Opening Actions
Toe Strap Feet Spreading
Ankle Strap
Thigh Block Squeeze
Squeeze and Press
Navel to Sacrum Awareness

Malasana
Uttanasana
Roll up to Standing

Strapped and Blocked Tadasana
with Shoulder Opening and Utkatasana Play

Tadasana
Ujayyi Pranayama
LAM

Sequence 1
Sun to
Twisting Lunge
Hammock
Slinkly Low Lunge
Rocket Cat
Childs Pose

Easy Side Plank Both Sides
Plank
Dog

Repeat Sequence 1 Other Side from Dog

From Child's Pose
Sphinx Pose to Cobra
Windshield Wiper
Rocket Cat
Plank

Side Plank Both Sides

Cobra Locust Vinyasa

Uttanasana
Utkatasana
Tadasana

Sequence 2
Sun to Lunge
Blue Print Side Angle
Triangle
Side Triangle
Side Angle Pose
Deep Hip Opener
Twisting Triangle Variation
3 Legged Dog
Dog

Cobra Locust Vinyasa

Repeat Sequence 2 Other Side

Cobra Locust Vinyasa
Childs Pose

Vajrasana
Forearm Balance Arms

Shoulder Opening with Brick
Forearm Balance Play at wall with Brick and Strap
Child's Pose

Bridge with Blanket and 2 Bricks
towards Viparitta Karni

Rest

Savasana

Sweet Vinyasa Wednesday 8:30am

12 peeps
4 Drop Ins

Almost identical sequence as Monday. Engineering in legs and arms moving towards forearm balance. Talk on the root chakra, the general theory of love and connecting to our wild desires.

Opening Actions
Toe Strap Feet Spreading
Ankle Strap
Thigh Block Squeeze
Squeeze and Press
Navel to Sacrum Awareness

Malasana
Uttanasana
Roll up to Standing

Strapped and Blocked Tadasana
with Shoulder Opening and Utkatasana Play

Tadasana
Ujayyi Pranayama
LAM

Sequence 1
Sun to
Twisting Lunge
Hammock
Slinkly Low Lunge
Rocket Cat
Childs Pose

Easy Side Plank Both Sides
Plank
Dog

Repeat Sequence 1 Other Side from Dog

From Child's Pose
Sphinx Pose to Cobra
Windshield Wiper
Rocket Cat
Plank

Side Plank Both Sides

Cobra Locust Vinyasa

Uttanasana
Utkatasana
Tadasana

Sequence 2
Sun to Lunge
Blue Print Side Angle
Triangle
Side Triangle
Side Angle Pose
Deep Hip Opener
Twisting Triangle Variation
3 Legged Dog
Dog

Cobra Locust Vinyasa

Repeat Sequence 2 Other Side

Cobra Locust Vinyasa
Childs Pose

Vajrasana
Forearm Balance Arms

Shoulder Opening with Brick
Forearm Balance Play at wall with Brick and Strap
Child's Pose

Bridge with Blanket and 2 Bricks
towards Viparitta Karni

Rest

Savasana

SWG Sunday 10:00am

10 peeps

2 Drop Ins

Took advantage of the unusually intimate group.  Got geeky about specific issues that seemed to be affecting individuals.  A lot of focus on the ujayyi pranayama and the play of subtle currents. More lecture than usual about the theories.  Eventually we move to frog using blankets to open our hips more.

Opening Actions

Toe Strap

Ankle Strap

Block Squeeze and the combination

Sacrum Belly Awareness

Uttanasana

Roll up to Standing

Ankle and Block Play in Tadasana

Shoulder Opening

Utkatasana

Tadasana

remove tensions

Tadasana

Ujayyi Pranayama

2 Rounds of Lunge Salutes with Hamstring Stretching

Standing Poses

Wide Leg Stance and Forward Fold

Leg Prana Line Awareness

Tadasana

Warrior 2 Dance Both Sides

Wide Leg Forward Fold

Roll Up

Tadasana

Side Triangle Both Sides

Wide Leg Forward Fold

Squat

Uttanasana

Roll up

Tadasana

Side Angle Pose Both Sides

Wide Leg Forward Fold

Squat

Uttanasana

Roll up 

Tadasana

Frog Pose on Blankets

Crawling

Childs Pose

Uttanasana

Tadasana

Walk Around

Supported Bridge Pose with 2 Bricks and a Blanket

Variations

Rest Over the Blanket

Spinal Twist

Savasana

SWG Saturday 10:45am

20 Peeps

5 Drop Ins

Big group with a lot of peeps I did not know.  So started slow and moved towards the 3 standing poses we have been working lately with the geeky details.  Tree Pose. 

Supine Hamstring Stretching with Strap

Bog Toes Strapped

Ankle Press and Block Squeeze

Belly Sacrum Understanding

Uttanasana

Roll up to Standing

Strapped and Bricked Tadasana with Shoulder Opening and Foreword Folding

Utkatasana

Tadasana

Remove Props

Tadasana

Wide Legged Stance with Pelvis Understanding and Tailbone Awareness

Foreword Fold

Roll up

Tadasana

Warrior 2 Dance Both Sides

Wide Legged Forward Fold

Tadasana

Side Triangle Both Sides

Wide Legged Forward Fold

Malasana

Uttanasana

Roll up to Standing

Tadasana

Side Angle Both Sides

Wide Leg Forward Fold

Malasana

Uttanasna

Roll up

Tadasana

little Tree Both Sides

Uttanasana

Tree both Sides

Uttanasana

Malasana

Transition to Earth

Windshield Wiper

Bridge x 2

Abdominal

Spinal Twist

Savasana

Soft Vinyasa, Saturday 9am

15 Peeps

3 Drop Ins

Played with similar actions in legs and belly as we have been doing.  Creating the memory of tension to be able to access it for support.  Today, however, we moved towards forearm balance using a lot of props.  So that was new and kind of fun.  I liked the pace today.  There seemed to be plenty of time for explanation and experimentation.  Talk on the tension of our early impression of Love.

Big Toes Strapped

Ankle Strap and Thigh Block Squeeze Play

Navel to Wing of Sacrum Play

Uttanasana

Roll up to Standing

Strap and Squeeze Tadasana with Shoulder Opening Play

Utkatasana with Strap and Squeeze

Tadasana

Ujayyi Pranayama

LAM

Sequence 1

Sun to 

Twisting Lunge

Hammock

Slinky Low Lunge

Childs Pose

Easy Side Plank Both Sides Sequence

Plank

Dog

Repeat Sequence 2 Other Side

Plank

Easy Side Plank Play

Plank

Dog

Sphinx Cobra Vinaysa

Uttanasana

Roll up to Standing

Tadasana

VAM

Sequence 2

Sun to 

Side Angle Blueprint

Triangle

Side Triangle

Side Angle Pose

Deep Hip Opener

Twisting Triangle Variation

Lunge

3 Legged Dog

Dog

Cobra Locust Vinyasa

Repeat Sequence Other Side from Dog

Cobra Locust Vinyasa

Rest Childs

Vajrasana Sit

Cactus/Sirsasana Arms

Shoulder Openers with Brick and San Brick

Brick at Wall for Forearm Balance Prep

Forearm Balance Play with Arms Strapped

Rest Childs Pose

Windshield Wiper

Supported Bridge Pose with 2 Block Play

Rest in Heart Opener

Savasana

Sweet Vinyasa 8:30am Monday

 15 peeps

All 20 Class Card Holders.  So, intimate committed group.  Similar play as on Wednesday and Saturday.  Focus on the engineering details of internal and external rotation of the hips using straps and blocks and playing with those details.  In this class we dialed in and geeked out towards headstand.  Then Bridge with Bricks.  Almost 10 minute Savasana.  One of my favorite classes ever.

Strap around the Toes

Toe Spreading

Ankle Strap and Outward Pressing

Block in Inner Thigh Squeezing

an all together

Belly Stem to Sacrum Play

Uttanasana

Belly Play 

Roll up to Tadasana

Strap and Block work in Tadasana

with Shoulder Opening Work

Tadasana

OM

Sequence 1

Sun to 

Lunge

Twisting Lunge

Hammock

Lunge

Dog

Repeat Sequence 1 Other Side from Dog

Sphinx Vinaysa

Easy Side Plank Sequence Both Sides

(feel like there was something else here...?)

Side Plank Both Sides

Sphinx/Cobra Vinyasa

Dog

Uttanasana

Roll up to Standing

Tadasana

OM

Sequence 2

Sun to 

Side Angle Blueprint with Block

Triangle with Block

Side Angle with Block

Deep Low Hip Opener

Lunge

Twisting Triangle Variation

Lunge

3 Legged Dog

Dog

Cobra Locust Vinyasa

Repeat Sequence 2 Other Side

Cobra Locust Vinyasa

Childs Pose

(here i was not totally sure what was coming next.  i waited and got the hit towards headstand)

Shoulder Wrapped Opener with Block and San Block

Headstand Prep

Suggestion to Feel the leg work in the headstand

5 Minutes Free Time

Some in Headstand

Some with 3 Blocks

and all the work inbetween

Childs Pose

Transition to Bridge Pose with Blanket and 2 Bricks

5 Minutes Play

Rest

Savasana