Stiff White Guy Yoga, Sunday 10:00am

24 Peeps
3 Drop ins

Similar theme and talk.  The architecture of optimism, the balance of effort and ease.  Relax in the intensity and stay awake in the ease.  Moved towards Warrior 3.  Highly successful today.

Opening
Supine
Knees to Chest
Windshield Wiper
Tailbone Awareness
Shimmy
Eye of the Needle
Supine Extended Mountatin Pose

Transition to Sitting

Easy Sidebending
Sidebending "for real"

Transition to Standing
Uttanasana
Roll up to Standing

Leboswki Arm Circles
Shoulder Rotation
Shoulder Openings with a Strap
Neck Stretches

Tadasana
3 Rounds Lunge Sautes leading towards Crescent Moon

Warrior 3 Sequence with Squats

Transition to Earth
Bridge x 2
Knees to Chest

Easy Spinal Twist

Savasana

Stiff White Guys Yoga, Sunday 10am

17 Peeps
1 Drop In

Only one man again today. This class needs its name changed. Today was fun cuz the feminine crowd allowed for more on the edge dialogue. Theme was relaxed enthusiasm. Finding the engineering structure to relax. Daring to stop feeling badly about ourselves and relax. You know, for summer.

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

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

Transition onto All Fours
Easy Side Plank
Childs

Dog Pattern 1
Plank
Dog
Childs

Dog Pattern 2
Plank
Dog
Lunge to Crescent Moon
Dog
Lunge to Crescent Moon
Dog

Uttanasana
Roll up to Standing

Tadasana
Uthitta Tadasana
Interlaced Finger Shoulder Opener Forward Fold

Standing Pattern 1
Wide Leg Forward Fold
Tadasana

Standing Pattern 2
Warrior 2 Dance
Warrior 2
(Repeat Other Side)
Wide Leg Forward Fold
Tadasana

Standing Pattern 3
Warrior 2 Dance
Warrior 2
Crescent Moon
Dog
Lunge
Uttanasna
Roll up to Standing
Tadasana


Repeat Standing Pattern 3 Other Side

Little Tree Both Sides
Uttanasnaa
Tree Both Sides
Uttanasana
Malasana
Transition to Earth Supine

Windshield Wiper
Bridge x 2

Eye of the Needle
Spinal Twist Both Sides

Knees to Chest
Savasana

Stiff White Guy Yoga, Saturday 10:45am

10 Peeps
2 Drop Ins

Focus: Lengthening the Spine and Hip Opening towards Tree Pose


Opening
Heart Opening on 2 Bricks with Shoulder Openers. See online yoga video.
Lengthening the Spine. See online yoga Video.

Transition to All Fours
Cat/Cow
Easy Side Plank
Childs Pose

Plank
Dog
Childs

Plank
Dog
Low Lunge
Dog
Low Lunge other Side
Dog
Uttanasana
Roll up to Standing

Utthita Tadasana
Eagle Arm Wrap
(Repeat)

Warrior 2 Sequence 1
Warrior 2 Dance Both Sides
Wide Leg Forward Fold
Tadasana

Warrior 2 Sequence 2
Warrior 2 Dance
Warrior 2
Lunge
Crescent Moon
Dog
Lunge
Uttanasana
Roll up to Standing

Repeat W2 Sequence Other Side

Little Tree Both Sides
Uttanasana
Tree Both Sides
Uttanasana
Malasana

Transition to Earth

Windshield Wiper
Bridge Pose Stage 1
Bridge Pose Stage 2 Two Times

Knees to Chest
Easy Spinal Twist

Savasana

Stiff White Guys, Sunday, 10:00am

15 Peeps

Opening
Supine
Low Back and Sacrum Awareness with position of legs
Breath Awareness -- drawing breath down

Hamstring Stretching with Strap

Transition to Standing
Standing Forward Fold

Side Stretch
Spring Training Arm Circles
Shoulder and Chest Opening with Strap
Forward Fold
Squat

Transition to Wall
(Start to bring more attention to breathing down front and back of body)
Splat
Right Angle

Wall Lunge
Right Angle

Parsvottanasana Variation with Breath Work
Warrior 3 Variation

Standing Forward Fold
Squat
Roll up to Standing

Parsvottanasana Variation with Breath Work
Warrior 3 Variation

Forward Fold
Sqaut

Roll onto Backs
Knees to Chest

Windshield Wiper

Transition back to sitting

Paschimottansana with Blanket and Strap Play
(Emphasis on tailbone awareness and Breath Direction)

Revolving Head to Knee Pose

Paschimottanasna with Blanket and Strap Play

Supported Heart Opener with Bolster

Savasana

Stiff White Guys, Saturday, 10:45am

25 Peeps
Mix of Regulars and Trainees

Start Supine
Apanasana
Hamstring Stretch with Strap

Roll to Side and Press Up to All Fours

Cat/Cow
Childs
Half Dog
Rounded Back
Plank
Downward Facing Dog

Step Forward
Half Arch
Dangling Uttanasana
Sqaut
Uttanasana

Roll up to Standing

Side Stretch with emphasis on Effort/Ease
Both Sides

Dangling Forward Fold
Squat
Dangling Forward Fold

Roll Up to Standing

1/4 Suns
1/2 Suns

Easy Warrior 3 Sequence
Parsvottanasana Stance with extended Arms both Sides
Dangling Forward Fold

Parsvottanasana Stance with Hands clasping Forearms Behind Back, focus on lengthinging, not folding forward
Release towards Warrior 3 Prep
Dangling Forward Fold

Parsvottanasana Stance to Warrior 3
Both Sides
Dangling Forward Fold
Sqaut

Transition onto Backs

Windshield Wiper
Bridge Pose 2 x

Eye of the Needle Both Sides
Easy Spinal Twist Both Sides

Knees to Chest

Savasana