Soft Vinyasa Saturday 9am

16 peeps

No real peak pose. Attention to internal alignment cues towards Half Moon. Hop Opening towards Half Lotus. Dharma Talk on Sutra 1.1. Preparing to Relax.

Opening
Supine Heart Opener with Shoulder Opening. See Online Yoga Video.
Lengthening the Spine. See online yoga video.

Easy Forward Folding and Side Bending in Choice of Cross legged Seat

Transition to All Fours

Easy Side Plank Both Sides
Childs

Plank
Dog

Sequence 1
Abdominal Lunge Curling
Twisting Lunge
Hammock
Crescent Moon
Dog

Repeat Sequence 1 Other Side

Plank
Sphinx
Rocket Cat
Plank
Dog

Uttanasana
Roll up to Standing

Sequence 2
Utthita Tadasana
Sun to Lunge
Side Angle Blueprint
Triangle
Side Triangle
Side Angle Pose
Lunge
Uttanasana
Roll up to Standing

Repeat Sequence 2 Other Side

Sequence 3
Utthita Tadasana
Sun to Lunge
Side Angle Blueprint
Triangle
Side Triangle
PP C
Tree Pose
Triangle
Half Moon
Standing Splits
Uttanasana
Roll up to Standing

Repeat Sequence 3

Tadasana
Sun to Dog

Seated Sequence
From Dog
Hip Opener
Pigeon
Revolving Head to Knee
Seated Sequence Towards Half Lotus Forward Fold

Transition Back to Dog

Repeat Seated Sequence Other Side

Baddha Konasana Yin Style

Transition to Supine
(not enuf time to do bridge)

Indulgent Windshield Wiper
Favorite Spinal Twist

Savasana

Sweet Vinyasa 8:30am Wednesday

13 Peeps

3 Drop ins

Talk on Sutra 1.1.  Release the burden of Yoga from yourself.  We don't plant Oak Trees for shade this summer.  That kind of talk.  Sequence was the latest play.  Hips and Peacock and Lotus.

Opening

Sukhasana Foreword Fold

Side Bend

(Switch Legs and Repeat)

Transition to All Fours

Easy Side Plank Both Sides

Childs Pose

Plank

Dog

Sequence 1

Abdominal Curling

Slow Lunge

Twisting Lunge

Hammock

Crescent Moon

Dog

Rounded Plank

Repeat Sequence 1 Other Side

Rolling Updog Vinyasa

Uttanasana

Roll up to Standing

Uddiyana Bandha Play

Heart to Hand Prana Play

Tadasana

YAM

Sequence 2

Sun to Lunge

Hammock

Horse with Twist and Dip

Squirt Pose

PPA

Warrior 2 Dance

Warrior 2

3 Legged Dog

Dog

Rolling UpDog Vinyasa

Uttanasnaa

Malasana

Mouse Pose

Malasana

Uttanasana

Roll up to Standing

Tadasana

HAM

Repeat Sequence 2 Other Side

(Move to Side Splits after Squirt, rest in Malasana then proceed)

Rolling Updog Vinyasa

Childs Pose

Peacock Prep and Play

Hip Sequence

Pigeon

Revolving Head to Knee

Lotus Prep to Half Lotus Foreword Fold

Repeat Hip Sequence Other Side

Yin Baddha Konasana

Bridge Pose x 2

Easy Spinal Twist

Savasana

Sweet Vinyasa 8:30am Monday

11 Peeps

1 Drop in

The discovery of Sutra 1.1.  Here and Now, if all the conditions are correct, the teaching of Yoga can begin.  Similar sequence as lately with horse stance play, peacock and lotus.

Opening

Sukhasana or other Cross Legged Sit

Forward Fold and Side Bending

Transition to All Fours

Easy Side Plank Both Sides

Childs

Plank

Dog

Sequence 1

Abdominal Curling to Lunge

Twisting Lunge

Hammock

Crescent Moon

Dog

Repeat Sequence 1 Other Side

Rolling Updog Vinyasa

Uttanasana

Roll up to Standing

Uddiyana Bandha Play

Heart the Hand Prana Play

Tadasana

YAM

Sequence 2

Sun to Lunge

Hammock

Horse Play with Twist and Dip

Squirt Pose

PP A

Warrior 2 Dance

Warrior 2

3 Legged Dog

Dog

Rolling updog Vinaysa

Uttanasana

Malasana

Mouse Pose

Malasana

Uttanasana

Roll up to Standing

Tadasana

HAM

Repeat Sequence 2 Other Side

Rolling Updog Vinyasa

Childs Pose

Peacock Prep and Play

Seated Sequence

Pigeon Play

Revolving Head to Knee Pose

Lotus Prep Sequence

1/2 Lotus Forward Fold

Repeat Seated Sequence Other Side

Yin Style Baddha Konasana

Transition onto Backs

Windshield Wiper

Bridge Pose x 2

Knees to Chest

Easy Spinal Twist

Savasana

Soft Vinaysa, Saturday, 9am

15 Peeps

Independence From What? Talk on Sutra 1.2 and Sutra 1.12.  Similar sequence as lately.  Opening the Hips and connecting the heart to the hands.  Peacock and Lotus Play.  

Opening

Sit

Foreword Fold

Side Bend

(Switch Legs and Repeat Other Side)

Transition All Fours

Easy Side Plank Both Sides

Childs Pose

Plank

Dog

Sequence 1

Dog to 

Abdominal Curling

Twisting Lunge

Hammock

Crescent Moon

Dog

Rounded Plank

Repeat Sequence 1

Rolling Updog Vinyasa

Uttanasna

Roll up to Standing

Uddiyana Bandha Play

Heart to Hand Prana Play

Tadasana

YAM

Sequence 2

Sun to Lunge

Hammock

Horse

Squirt

PP A

Warrior 2 Dance

Warrior 2

3 Legged Dog

Dog

Rolling Updog Vinyasa

Side Plank Both Sides

Rolling Updog Vinyasa

Uttanasana

Roll up to Standing

Tadasana

HAM

Repeat Sequence 2

(with Side Splits after Squirt and Squat)

Rolling Updog Vinyasa

Childs Pose

Peacock Play

Seated 1/2 Lotus Play

Supine Lotus Play

Bridge Pose

Bridge to Viparitta Karni

Casual Plow

Fish Variation

Easy Supine

Spinal Twisting

Knees to Chest

Savasana

Sweet Vinyasa 8:30am Wednesday

10 Peeps

Similar focus.  Hips for lotus prep.  Hands and Hearts for Arm Balancing.  Dharma Talk today was on the grace of forgiveness.  

We used a bolster at the end to help with Lotus.

Sitting

Fore ward Folding and Side Bending

Transition to All Fours

Easy Side Plank

Childs

Plank

Dog

Sequence 1

Twisting Lunge

Hammock

Crescent Moon

Dog

Repeat Sequence 1

Rolling Updog Vinyasa

Uttanasana

Roll up to Standing

Uddiyana Bandha Play

Heart to Hand Prana Extension

Tadasana

YAM

Sequence 2

Sun to Lunge

Hammock

Horse with Twist and Dip

Squirt Play

Prasarita Padottanasana A

Warrior 2 Dance

Warrior 2

3 Legged Dog

Dog

Rolling Updog Vinyasa

Uttanasana

Malasana

Mouse Pose

Malasana

Uttanasna

Roll up to Standing

Tadasana

HAM

Repeat Sequence 2 Other Side

Childs Pose

Peacock Play

Seated 1/2 Lotus Sequence 

(Same as the last couple of Days)

Supine Lotus Sequence

(Using a Bolster for Support Under Hips)

Bridge 

Viparitta Karni

Plow

Karna Pidasana

Roll out

Fish Variation

Easy Spinal Twist

Savasana

Sweet Vinyasa 8:30am Monday

12 Peeps

Similar to last week.  Opening Hips and Hand and Heart Connection for arm balancing and then some lotus play.  Country Style shoulder stand and plow to finish.  Dharma Talk on Sutra 1.2.  

Opening

Sukhasana or other Seat

Forward Fold and Side Bend

(Both Sides)

Transition to All Fours

Easy Side Plank

Childs

Plank

Dog

Sequence 1

Abdominal Curling to Lunge

Twisting Lunge

Hammock

Crescent Moon

Dog

Rounded Plank

Repeat Sequence 1 Other Side

Rolling Updog Vinaysa

Uttanasana

Roll up to Standing

Uddiyana Bandha Play

Heart to Hand Prana Extension

Tadasana

YAM

Sequence 2

Sun to Lunge

Hammock

Horse with Twist and Dip

Horse

Squirt Play

PP A

Warrior 2 Dance

Warrior 2

3 Legged Dog

Dog

Rolling Updog Vinyasa

Uttanasna

Malasana

Mouse Pose

Malasana

Uttanasana

Roll up to Standing

Tadasana

HAM

Repeat Sequence 2 Other Side

Rolling Updog Vinaysa

Sleepy One Legged Crow Play

Both Sides

(with Optional Vinyasas)

Childs Pose

Peacock/Mayurasana Play

Lotus Play

- Telephone Call

- Rock the Baby

- Sideways Extension

- 1/2 Lotus Forward Fold

Release and Repeat Other Side

Supine Lotus Play with Hips on a Bolster

Windshield Wiper

Bridge Pose

Bridge to Vipartta Karni

Casual Plow

Casual Karna Pindasana 

Fish Pose Variation

Spinal Twist

Savasana

Soft Vinyasa Saturday 9am

12 Peeps

WE played with a similar sequence that got introduced on Monday and Wednesday. Lots of Hip Opening in the Standing Sequence towards Sleepy One Legged Crow Pose to Peacock to Lotus Play. Countering with Bridge Pose. Dharma talk on yoga teachers teaching what we need to learn.

Sukhasana
Foreword Fold
Side Bend
(Switch Legs and Repeat)

Easy Plank
Childs Pose

Plank
Dog

Sequence 1
Abdominal Curling
Twisting Lunge
Hammock
Crescent Moon
Dog

Repeat Sequence 1 other Side

Rounded Plank
Dog

Rolling Updog Vinyasa

Uttanasana
Roll up to Standing

Uddiyana Bandha Play
Hand Heart Prana

Tadasana
Yam

Sequence 2
Sun to Lunge
Hammock
Horse with Twist and Dip
Squirt Pose
PP A
Warrior 2 Dance
Warrior 2
3 Legged Dog
Dog

Rolling Updog Vinyasa

Uttanasana
Malasana
Mouse Pose
Malasana
Uttanasana
Roll up to Standing

Tadasana
YAM

Repeat Sequence 2 Other Side

Rolling Updog Vinyasa

Sleepy One Legged Crow Play
Wrist Stretching
Peacock Play

Seated Lotus Play
- Telephone Call
- Rock the Baby
- Side Extension
- 1/2 Lotus Foreword Fold

(Repeat other Side)

Transition onto Backs
Supine Lotus Play (Schiffmann Style)

Bridge x 2
Easy Spinal Twist

Savasana

Sweet Vinyasa, Wenesday 8:30am

18 Peeps
2 Drop Ins

Similar theme and practice as Monday. Moving towards Sleepy One Legged Crow Pose, Peacock, and Lotus. Dharma Talk focused on Dug of Up. How do we start to tune to the thoughts we are broadcasting?

Opening
Sukhasana or other seat
Center
Foreword Fold
Side Bend
(Switch Legs and Repeat)

Transition onto All Fours
Easy Side Plank Both Sides
Wobbling Childs Pose

Plank
Dog

Sequence 1
Abdominal Curling
Twisting Lunge
Hammock
Crescent Moon
Dog

Repeat Sequence 1 Other Side

Plank
Locust
Rest
Rocket Cat
Plank
Dog

Uttanasna
Roll up to Standing

Uddiyana Bandha Nauli Play
Heart Hand Prana Play

Tadasana
YAM

Sequence 2
Sun to Lunge
Hammock
Horse with Twist and Dip
Squirt Play
Prasarita Padottanasana A
Warrior 2 Dance
Warrior 2
3 Legged Dog

Rounded Plank
Dog

Rolling Updog Vinyasa

Uttanasana
Malasana
Mouse Pose
Malasana
Roll up to Standing
Tadasana
YAM

Repeat Sequence 2 Other Side
(Moving towards Front Splits after Squirt and resting in squat before continuing to PPA)

Rolling Updog Vinaysa

Sleep/Lazy One Legged Crow Play Both Sides
(Optional Vinyasa in between)

Mayurasana (Peacock) Play

Seated Lotus Prep
- Telephone
- Rock the Baby
- Extended Leg
- Half Lotus Forward Fold
(Repeat Other Side)

Transition to Backs
Lotus Prep Play Supine to Supine Lotus
Both Sides
(I am creating the space to move towards lotus without being able to see where everyone else is. Lotus Competition can create mischief so we are playing on our own).

Bridge
Viparitta Karni
Casual Plow
Casual Karni Pidasana
Roll out to Fish Pose
Easy Spinal Twist

Savasana

Sweet Vinyasa, Monday 8:30

20 Peeps
5 Drop Ins

3 Mother Daughter Couples today. Light fun mood. Everyone seemed happy. Felt like the real first day of summer. Took advantage of it and we played a bit. Lazy One Legged Crow and Lotus. Dharma Talk on broadcasting our thoughts, using Dug from Pixar's animated Up as the example.

Opening
Sukhasana
Forward Fold and Side Bend

Transition to All Fours

Easy Side Plank both Sides
Childs Pose

Plank
Dog

Sequence 1
Abdominal Curls
Twisting Lunge
Hammock
Crescent Moon
Dog

Repeat Sequence 1 Other Side

Rounded Plank
Dog

Rolling Updog Vinyasa

Uttanasana
Roll up to Standing

Uddiyana Bandha Play (3 Rounds)
Heart Pounding
Heart Hand Prana Extension

Tadasana
YAM

Sequence 2
Sun to Lunge
Hammock
Horse with Twist and Dip
Squirt
Warrior 2 Dance
Lunge
3 Legged Dog
Dog

Rolling Updog Vinyasa
Uttanasna
Roll up to Standing

Tadasana
YAM

Repeat Sequence 2 Other Side

Lazy One Legged Crow Play

Seated Lotus Prep
- telephone call prep
- rock the baby
- side extension
- half lotus forward fold
(repeat other side)

Transition onto Back

Eye of the needle to Rocking Lotus Prep on the back
Both Sides

Bridge Pose
1 Legged Bridge Pose
Bridge Pose to Viparrita Karni
Casual Plow
Casual Knee to Ear Pose
Roll out

Fish Variation

Spinal Twist

Savasana

Sweet Vinyasa 8:30am Monday

20 peep

1 Drop In

COLD! in the studio. But the energy and number of bodies and what peeps where already set up in allowed us to start sitting. Lots of the side waist opening theme towards balance towards Lotus. The Lotus Work was a total surprise and needs lots of refinement.

Opening
Sukhasana
Forward Fold
Neck Work one side
(Switch Legs and Repeat other Side)

Side Bend Play (switching legs in between)

All fours
Cat/Cow
Barrel Rolls

Childs Pose
Alana Sideliner
1/2 Dog
Rocket Cat
Childs
All Fours
Plank
Dog
Side Dog

Sequence 1
Abdominal Curling from Dog
Lunge
Twisting Lunge
Hammock
Lunge
Dog

Repeat on other Side

Vinaysa 1
Rounded Plank
Dog
Roll to Updog
Roll back to Down Dog

Side Plank Play

Vinyasa 2
Dog
Roll to up dog
Roll back to downdog

Dog
Uttanasana
Roll up to standing

Shoulder Play
Wise Guy and Neck Stretching Play

Tadasana
YAM

Sequence 2
Sun to Lunge
Side Angle Blueprint
Triangle
Side Triangle
Warrior 2 Dance with Eagle Arms
Warrior 2
Lunge
Dog

Repeat Vinyasa 2

Uttansasana
Roll up to Standing
Tadasana

Repeat Sequence 2

Repeat Vinyasa 2
Uttansana
Roll up to Standing

Tadasana
Balance Play

Knee to chest Balance work (Both Sides)
Uttanasana
Extended Hand to Big Toe Pose Balance (Both Sides)
Uttanasan

Squat
Sit
Upward Facing Upavishta Konasana
Baddha Konasana

Seated Hip Opening Towards Half Lotus and Seated Eye of the Needle Play
(Both Sides)

Transition to Earth

Play with Eye of the Needle and Half Lotus to Lotus Play

Roll up to Sitting
Forward Fold with Lotus or Other Variation

Release and Repeat Other Side

Roll onto Backs
Bridge and Wheel Play
Abdominal and Twisting

Savasana

Practice Monday, March 3, 4:00pm

Usually between classes on Monday I take a nap.
But I have been exceptionally busy and allowed myself to keep working through the time I would have been able to pull of a nap. So I needed a restorative practice.

Lie Supine with Knees bent. Feet wide and knees falling together.
Hands on belly. Focus on bringing the breath down to my hands.

Transition hands to lower ribs/diaphragm region and focus on opening up into hands, aiming breath down.

Deepening of breath.
6 0 6 0
6 3 6 3
6 6 6 6
6 0 6 0

Relax and feel the effects.

Roll to sitting.
Easy Sukhasana

Roll onto back
Lotus Prep Work

Roll to sitting
Half Bound Lotus Twisting and Forward Fold
Janu Sirsasana Variation with Lotus
Schiffmann Half Box Twisting Play
(Switch Sides)

Lotus
Maha Bandha Work

Quiet Sit
20 minutes or so...

Transition to back
Easy Spinal Twisting
Savasana

Sweet Vinyasa, Monday @ 8:30am

15 Peeps

Handful of People from Yesterday's workshop.
When a group is already started on a path, it's easier to share. Their understanding helps inform the others. So as I ventured into sharing some of the mula bandha work we did yesterday, it felt like the group was set up to learn. It also felt like a natural extension of the breathwork we have been doing.

Opening
Sukhasana Forward Fold
Switch Legs and Repeat

Action
Roll onto Backs
Breath Awareness
Stomach Massage
Mula Bandha Dialing In

Roll up to Malasana
Uttanasana


Breath Awareness and Mula Bandha
(Mudra Test)

1/4 Suns

Sequence 1
Sun to Twisting Lunge
Walk Hands around to Wide Leg Forward Fold
Stimulate Leg Channels
Wide Leg Down Dog

Warrior 2 Dance
Reverse Triangle
Triangle
Low Lunge

Vinyasa 1
Down Dog
Plank
Sphinx
Rocket Cat
Plank
Dog

Float to Hands
Uttanasana

Complete Sun to Standing
A little theory presentation on Apana Vayu and Prana Vayu and Samana Vayu...just for fun.

Repeat Sequence 1 Other Side

Vinaysa 2
Dog
Plank
Locust with hands clasped behind
Rocket Cat
Plank
Dog

Jump to kneeling play 2x

Release legs in front
Navasana and Levitation Play
Lolasana with Blocks
Navasana to Earth

Supine Lotus Prep Seqeunce to Lotus

Bridge Pose
Supported Bridge Pose with Block

Revolving Head to Knee Pose
Paschimottanasana

Savasana

Tuning In, Workshop 5, Sunday, 1 to 4pm

12 Peeps

I was a little nervous before the workshop. I was preparing to share some deep belly work which meant getting half naked in front of people and trying to communicate uddiyana bandha and it's subtleties. Always a new person shows up. I think it is the universe's attempt to make sure I do not chicken out.

I think it worked out. Ashley said it was one of her top 10 favorite lulu's class ever and everyone there seemed to get something out of it.

I shared about the practice of becoming a whole being and how the nooks and crannies of our being like to hang out and hide in the belly.

Start Supine with Knees Bent
Bring Awareness into sending breath into belly.
Slowly beginning to emphasize the exhale and then holding the exhale out for a few beats.

We rolled up to sitting and shared.
The experiences ranged from, "I felt deep peace and like I could be there forever" to "I felt panicked."

I then talked a little about Uddiyana Bandha, how I do and why. Then I demoed.

The group lay back down and gave it 3 or 4 tries. We rolled back up and discussed.

Easy Seated Spinal Twist with U.B. and awareness.

Rolled back down to check in Mula Bandha (i had left that out and wanted to pull it into the discussion).

Uppavista Konasana with side Stretch and Slow deliberate Play

Long Seated Lotus Prep Sequence riffed off of Erich Schiffmann's work

Squat

Dangling Forward Fold
Roll to Standing

Sanding U.B.
A few Rounds of just holds, then with pumping.

Extended Tadasana

Swamp Monster/Cactus Play
Standing Forward fold with Hands Clasped Behind Back

Sirsasna Standing Work
Dangling Forward Fold

Headstand Prep
3 Block Method at Wall

Headstand Play with U.B. and 1/2 Leg Lowering Work

Rest

Lotus Work on Backs
(Schiffmann Style with "Forward and Back")
Rolling up to Lotus or Half Lotus and Taking a Forward Fold

Headstand with Lotus or Legs up Wall with Strap
Eventually everyone ended up with Legs up the Wall

Restorative Spinal Twist
Restorative Back Bend

Savasana

Quiet Sit