Sweet Vinyasa, Monday 8:30

10 Peeps
All Regulars

The kids are one break, so no moms in class. Mostly men. It become Mula Bandha Monday!

Opening
Constructive Rest Pose with Blanket and Strap
Pelvic Floor Exploration
Eye of the Needle Hip Rotation

Roll up to Sitting
Marma Points on Inside Leg Channels
Revolving Head to Knee Pose
Yin Style Baddha Konasana

Malasana
Wide Leg Uttanasana
Roll up to Standing

Tadasana
Partner Mula Bandha Finger Mudra Experiment

Tadasana
Ujayyi Pranayama
LAM

Sequence 1
Sun to Lunge
Dog
Lunge Other Side
Uttanasana
Complete the Sun to Standing

Repeat Sequence 1 Other Side

Sequence 2
YAM
Sun to Lunge
Hammock
Leg Lines
Warrior 2 Dance
Warrior 2
3 Legged Dog
Dog

Repeat Sequence 2 Other Side

Plank
Dip Pushups, 5 Rounds
Baby Cobra to Locust to Cobra
Windshield Wiper
Rocket Cat
Plank
Dog

Uttanasana
Roll up to Standing

Palm Prana Awareness with Slinky Method

Tadasana
YAM
repeat Sequence 2 with attention to ability to gather and offer life force, prana

Dog
plank
Chaturanga or Dips, 5 Rounds
Baby Cobra to Locust to Cobra
Rocket Cat
Plank
Dog

Uttanasna
Roll up to Standing
Tadasana

Transition to a Seat, with 2 blocks on either side

The rumor is that mastery of the mula bandha is levitation.
So We played with lifting ourselves off the ground, with and without blocks in stages
Folding Sukhasana in between

With blanket, we played with slides.

Transition onto Backs
2 Rounds of Bridge Pose as Counter

Cosmic Rest Pose

Savasana

Soft Vinyasa, Saturday 9am

16 or so Peeps

Theme: Mulabandha and Stepping off the path of suffering and finding ease with less effort.

It was cold in the studio, so we started off actively.  I am writing this from memory, so might not be exactly correct.

Squat

Cowboy Negotiation

Wide Uttanasana

Malasana

Wide Uttanasana

Roll up to Standing

Uddiyana Bandha Play

Mula Bandha Play

Heart Tapping

Tadasana

Ujayyi Breathing

YAM

Sequence 1

Lunge

Hammock

Warrior 1

Twisting Lunge

Dog

Easy Side Plank Sequence

Repeat Sequence 1 Other Side from Dog

Uttanasna

Roll up to Standing

Heart Hand Prana Play in Preparation for Side Plank Work.

Sequence 2

Sun to Lunge

Side Angle Prep Pose

Triangle Pose

Side Triangle

Side Angle Pose

Lunge

Vinyasa 1

Dog

Plank

Locust 1

Rocket Cat

Childs Pose

PLank

Dog

Repeat Sequence 2 Other Side

Repeat Vinyasa 1 with Locust 2

Demonstration of Side Plank with Suggestion to find the Lines more Energetically.

Side Plank Play Both Sides

Vinyasa 1 with Locust 3

Childs Pose

Vajrasana Meditation

Levitation Play

Transition onto Backs

Bridge Pose x 2

Roll up to Sitting

Favorite Forward Fold

Sit

Savasana

Soft Vinyasa, Saturday 9am

15 Peeps

4 New Out of Towner Drop Ins

Alana has been having levitation dreams.  So that has inspired me to bring back the mulabandha teaching.  Today I started to introduce the play of the pelvic floor.  Mulabandha is eventually an energetic lift but like most things, it's easier to start gross and move towards the subtle.  I hesitated for a moment since there were 4 peeps I had never met, but not for long.

Today just started to bring the awareness there during the practice.  I talked too much.  Working out lots of complex ideas and unloaded a bit on the group.  Also, in the transition from one phase towards another, there is a bit of clutter.

Yin Style Baddha Konasana

Transition onto Backs and Play with Meeting the Pelvic Floor

Roll up to squat

Wide Leg Uttanasana

Roll up to Standing

Uddiyana Bandha Play

Tadasana

Ujayyi Pranayama

YAM

Sequence 1

Sun to Lunge

Hammock

Warrior 2 Dance

Twisting Lunge

Vinaysa 1

Dog

Plank

Locust 1

Rocket Cat

Childs Pose

All Fours

Plank

Dog

Repeat Sequence 1 Other Side from Dog with Leg Lift

Vinaysa 2

Dog

Plank

Locust 2

Rocket Cat

Childs Pose

All Fours

Easy Side Plank Pose Sequence

Childs

Plank

Dog

Uttanasana

Roll up to Standing

Tadasana

Heart Tapping 

Arm Prana Extension Exercise

(i thought we would move towards side plank, but did not end up doing that)

Heart Hand Prana Exercise

YAM

Sequence 2

Sun to Lunge

Hammock

Horse

Squirt

Malasana

Uttanasana

Low Slinky Lunge

Hamstring Stretch

Lunge

Vinaysa 3

Dog

Plank

Locust 3

Windshield Wiper

Rocket Cat

Childs Pose

(this is where i might have inserted the side plank work.  but was guided otherwise)

Repeat Standing Sequence 2 Other Side from Dog with Leg Lift

Repeat Vinyasa 2

Childs Pose

Vajrasana Meditation

Beginning Play with Lifting self off the ground

Forward Fold

Transition onto Backs

Windshield Wiper

Eye of the Needle

Eagle Spinal Twist

(Both Sides)

Savasana