Sweet Vinyasa 8:30am Wednesday

12 peeps

I arrived wanting to do balance.  I had one of those moments where there was too many things to do and my dharma talk was too complex to introduce all the possibilities.  Dharma Talk was a continuation of Monday's Suffering Path.  Sequence riffed off what we have been doing lately towards some balance.  Focus on the Center Line, Tadasana, throughout.

Yin Style Baddha Konasana

Slumpy Dandasana

Chest Press Dandasana

Transition All Fours

Rounding Back

Arching Back

(2 Rounds)

Plank

Dog

Easy Side Plank Sequence

Dog

(here i was imagining we might play with variations of plank pose with the standing balance pose)

Lunge Sequence 1

Lunge

Hammock

Twisting Lunge

Repeat Lunge Sequence 1 Other Side

Vinaysa 1

Dog

Plank

Sphinx

Rocket Cat

Childs Pose

Plank

Dog

Step Forward

Uttanasana

Roll up to Standing

Shoulder Rotation

Wise Guy Sequence

Tadasana

Ujayyi Pranayama

YAM

Sequence 1

Lunge

Hammock

Warrior 2 Dance

Crescent Moon

Hamstring Play

Lunge

Vinyasa 2

Dog

Plank

Locust 1

Rocket Cat

Childs

Plank

Dog

Step Forward

Uttanasana

Roll up to Standing

Tadasana

YAM

Repeat Sequence 1 Other Side

Vinyasa 2

Plank

Locust 2

Rocket Cat

Childs Pose

Plank

Dog

Sequence 2 from Dog

Lunge

Standing Splits

Uttanasana

Roll up to Standing

Tadasana

Tree Pose

Hip Opener

(Optional Galvasana)

Roll up to Tadasana

Sun to Lunge

Dog

Vinaysa 4

dog

Plank

Locust 4

Rocket Cat

Childs Pose

Plank

Dog

Repeat Sequence 2 Other Side

Vinyasa 5

Dog

Plank

Windshield Wiper

Bow Locust Variation on Both Sides

(This is something I have been doing in my own practice.  The prep was not great, but lots of people found new things.  I sort of threw it out there to get some feedback).

Rest

Rocket Cat

Childs

Vajrasana Meditation

Half Lord of the Fishes on Both Sides

Forward Fold

Savasana

Sit

Yoga Basics, Monday @ 5:15pm

10 Peeps
2 New. Equal mix of men and women.

I am in the midst of preparing the manual for the Elder Teacher Training. And the more I see that we spend over half our lives in the forward fold seated position, the more I emphasize the front line stretching. I kind of feels like I am stuck on it a bit...but oh well.

Opening
Easy Cross Legged Seat
Tail Bone and Sacrum Articulation
Forward Fold
Easy Spinal Twist

Switch Legs and Repeat Other Side

Transition onto All Fours

Cat/Dog Work
Childs
Half Dog
Rounded Back
Plank
Dog
Childs
(demo for new peeps)
All Fours
Plank
Dog

Step Forward to Dangling Forward Fold
Roll up to Standing

Preparation for Theme
Side Stretching with Strap
Shoulder Opening with Strap
Shoulder Rotation Awareness

Wise Guy Neck Work
Heart Meridian Opening
Chest Pounding
Arm Extension Prana Exercise

1/4 Sun Salutation Variation

Sun Salute to
Easy Lunge Salute 1
(Emphasis on relaxing into it, neck stretching)

In between sets, we played with the turning of the neck.
I demoed the second lunge variation which involved an opening of the arm and play with the neck.

Lunge Salute 2

Transition to Childs pose after second side.
Transition to All Fours
Plank
Dog
Plank

Lower onto Belly.

Main Point
Arm and Leg Extension Work
Sphinx with neck work
Locust x2 with neck work

Childs

Roll Up, Spinal Awareness

Roll onto back

Cool Down
Reverse Pigeon with Rounding
Easy Spinal Twist

Savasana

Sit

Stiff White Guys, Sunday, 10:00am

Betsy brought her dad to class and it didn't work out. Taking off his shoes was crazy enough. Lying down on the floor and stretching his hamstring pushed him over the edge. And to make matters worse, it hurt. It was also the day when there were only 2 other guys to the 13 women. So after about 15 minutes or so, he left.

Bummer. And so I was forced to recognize the sadness of not being able to help.

Opening
Start Supine
Knees to Chest
Supine Hand to Big Toe Stretch

Transition to All Fours

Cat/Cow
Childs
1/2 Dog
Rounded Back Counter Pose
Plank
Dog
Childs

Demonstration

All Fours
Plank
Dog
Uttanasana

Roll up to Standing

Side Stretching
Standing Forward Fold

Shoulder Stretches with Strap (over head rotation and hands behind back)

Bow n Arrow Arms
Release to arms over head and balance on balls of feet
Release to hands behind back
(Repeat)

Cactus Arms
Bow n Arrow with Cactus Arms
Release to Arms overhead
Release to Eagle Arm Wrap and Rounded Back

1/4 suns
1/2 suns

Uttanasna
Down Dog
Plank
Sphinx
Locust with hands under shoulders
Rocket Cat
Childs
Plank
Dog
Plank
Locust with hands along sides

Reclining Buddha
with Thigh Stretch
Rocket Cat
Childs
Vajrasana

Roll onto Backs
Knees to Chest
Windshield Wiper
Bridge (2x)

Abdominals
Easy Spinal Twist

Savasana
Sit