Stiff White Guys Saturday @ 10:45am

11 Peeps
Totally mixed group. Everyone was late. A new father and his daughter. A woman on crutches. A man who is recovering from knee surgery. Another man with a frozen shoulder. And a woman who came in 30 minutes late.

Took everything I had to just keep driving the yoga bus and allow for the chaos.

Opening
Impressing the Heart
Windshield Wiper
Tailbone Awareness
Shimmy
Hamstring Stretching with Strap and Feet against a wall
Supine Utthita Tadasana

Transition to Sitting

Easy Casual Wimpy side Bending
Side Bending "for Real"

Transition to Standing forward Fold
Roll up to Standing

Lebowski Shoulder Openers
Shoulder Stretching at Wall
Splat
Uttanasana at Wall
Roll up to Standing

Tadasana
Ujayyi Pranayama
1/4 Salutations
1/2 Salutations
3 Rounds of Lunges, progressively more difficult

Childs Pose
Transition onto Backs
Windshield Wiper

Bridge Pose x 2
Eye of the Needle

Easy Spinal Twist

Savasana

SWg Sunday 10:00am

19 Peeps

4 Drop Ins

Super sweet and quiet group.  Really mixed.  I thought I would talk more today.  But maybe the teacher training wore me out.  So class was pretty straight.

Supine over a bolster.  Breath Awareness

Sukhasana Forward Folding

Sukhasana Side Bending

Transition to Standing

Uttanasana

Roll up to Standing

Shoulder Shrugs

Shoulder Rotations

Swamp Monster/Hallelujah

Interlaced Finger Shoulder Stretch

Roll back Up

Wise Guy Neck Sequence

Tadasana

Ujayyi BReath

YAM

3 Easy Rounds Lunge Salutes

Warrior 2 Dance Sequence x 2

Tadasana

Little Tree

Tree

Uttanasana

Malasana

Transition onto Backs

Knees to Chest

Windshield Wiper

Bridge Pose x 2

Eye of the Needle

Easy Spinal Twist

Savasana

SWG, Saturday 10:45am

5 Peeps

Took advantage of intimate group to introduce the mulabandha.  Class was a little funky, and not totally cohesive or a usual SWG.

Supine

Windshield Wiper

Spinal Twists

Transition to Standing

Uddiyana Bandha Play

Mula Bandha Play

Tadasana

Ujayyi Pranayama

YAM

3 Rounds of Stepping Back Lunge Salutes with Tadasana Awareness

Little Tree

Tree

Tadasana

Uttanasana

Squat

Transition onto Backs

Bridge x 2

Knees to Chest

Abdominals

Spinal Twist

Savasana

SWG Sunday 10:00am

16 Peeps

Mostly men.  Today it was revealed that I need to spend more time on sitting comfortably.  Some other good questions were around the locking of the knees and how the back is "supposed to be".

The talk was Sutra 1.2.  The sequence was towards being steady with the movement.  Balance and Sacrum Awareness.

Sukhasana with Side Bending

Forward Fold over Crossed Legs

Slumpy Dandasana

Chest Press Dandasana

Sacrum Awareness with a little twisting

Transition to Standing

Uttanasana Play

(this allowed for some good questions today)

Shoulder Swings

Shoulder Shrugs

Rotation Awareness (Swamp Monster and Cactus)

Wise Guy Sequence

Tadasana

Ujayyi Pranayama

3 Easy Rounds of Lunge Salutes with YAM, HAM, OM and OM in between.

Tadasana in between as well.

Balance Play

Little Tree

Tree

Uttanasana

Malasana

Transition to Earth

Windshield Wiper

Bridge Pose x 2

Knees to Chest

Easy Spinal Twist

Savasana

Sit

Stiff White Guys, Sunday 10am

Easter Sunday
8 Peeps
2 New

Notes: I took advantage of the smaller group to work some details of various ideas. I was surprised by the direction the class took. But, I just tried to follow the guidance and allow the yoga to do the work.

Supine
Apanasana
Supta Padangusthasana

Roll up to squat
Uttanasana

Roll up to standing

Uddiyana Bandha Kriya
Arm Line Opening
Chest Pounding
Arm Prana Extension Exercise

OMs to Extend Breath
Chanting A, U, M
and the Slow Oms with 1/4 Suns

1/4 Suns
1/2 Suns

Lunge Salutes, but just stepping back to Dog.
Standing Plank and Chaturanga

Transition onto All Fours.
Plank, Dog, Chaturanga, Sphinx Play.

Play with rolling from Dog to Cobra, 2 times.

Reclining Buddha with Thigh Stretch Both Sides

Backbending work over bolster
Cobra
Childs
Bow Pose x 2

Childs
Transition onto Backs

Eye of Needle Curling
Windshield Wiper Twist pattern
Easy Spinal Twist

Savasana

Stiff White Guys, Saturday 10:45am

14 peeps
1 New

Standing Forward Fold
Breakdown and use of OM to lengthen breath
Chanting of A, U, M individually and then three OMs

Sun Salute Shapes @ Wall
Splat
Right Angle
Wall Lunge
Right Angle with Leg Lift
Uttanasna
(Repeat other side)

Lunge Salutes with Blocks
Similar to what we did the previous week, breaking the salute down.
Everyone that had been in class the previous week was there and they really had it down.
Its Spring and no one seems to mind working a little harder.

1/4 Suns

Sun Round to Stepping Back and Forward from Lunge
Sun Round to Stepping Back into Lunge to Dog to Lunge and Back to Standing
Sun Round to Lunge, Dog, Plank, Girlie Push ups, Sphinx, Rocket Cat, Plank, Dog, Lunge, Standing (Both Sides)

Note:The Blocks make it SO MUCH easier for peeps to step forward and back.

Balance Play
Little Tree
Tree

Forward Fold
Squat
Transition onto Backs

Windshield Wiper
Eye of the Needle
Supta Padangushtasana

Easy Spinal Twist

Savasana

Yoga Basics, Wednesday @ 5:15pm

13 Peeps
2 New Peeps

A question about the breath inspired the class and focus.

Opening

Passive Heart and Rib Opener over Bolster to create Breathing Room

Cross Legged Forward Fold
Chest Press
Switch Legs and Repeat

Sqaut
Dangling Forward Fold

Roll up to Standing

Side Waist Stretch
Forward Fold

Breath Awareness Focusing on Using the Primary Muscles of Respiration

1/4 Suns
1/2 Suns

2 Rounds Easy Lunge Salutes

Childs Pose

Sphinx
Locust 2

Childs
Roll to Sitting
Transition onto Backs

Bridge 2x

Hip Rotation awareness
Eye of Needle with Rolling
Hamstring Stretch

Rest and Switch Sides

Easy Spinal Twist

Knees to Chest

Savasana

Stiff White Guys, Sunday, 10:00am

17 Peeps
2 famous people and all regulars.

I am still on the kick to focus mostly on opening the front body.

Start Supine
Rest and discover what feels better: feet wide knees together or knees together feet wide.
Establish self awareness.

Knee to Chest
Hip Rotation Understanding
Thread the Needle
Hamstring Stretching with Strap

(Both Sides)

Transition to All Fours

Cat/Cow
Childs
Half Dog
Rounded Back

Plank
Dog
Childs

Repeat. From Second Dog, Step Forward.

Dangling Forward Fold.
Roll up to Standing.

Side Waist Stretching and Shoulder Stretches with Strap
Shoulder Rotation Understanding

Heart Meridian Opening
Chest Pounding
Arm Extension Prana Exercise

1/4 Sun Salutations
Sun Salutations to Easy Lunge Salutes
(Easy Means that we step back and forward, there is no "dog/plank/chataranga/cobra business)

After second round, transition to childs.

All Fours
Plank
Dog
Plank

Lower to Belly.

Extension Work.
Sphinx with Neck Work.

Locust x 2

Childs Pose
Roll up and transition onto Backs.

Windshield Wiper.
Bridge Pose x 2

Abdominal.
Knees to Chest or Happy Baby.

Easy Spinal Twist.
Knees to Chest.

Savasana.

Sit.

Yoga Basics, Wednesday @ 5:15pm

13 Peeps
4 New.
Request for Wall Work.
I came wanting to change it up a bit. Had dreamed something like this sequence.

Opening
Easy Cross Legged Forward Fold
Seated Spinal Twist
Switch Legs and Other side.

Squat
Dangling Forward Fold
Roll Up to standing

Sequence @ Wall
Splat
Half Wall Dog
Shoulder Opener both Sides
Splat
Half Wall Dog
Wall Lunge both Sides
Splat
Half Wall Dog with Alternate Leg Left
Dangling Forward Fold

Roll up to Standing

Warrior 3 Prep Sequence
- Pyramid Stance with Arm Extension (both sides with hip and tailbone awareness)
- Dangling forward fold and Squat
- Parsvottanasana with detailed work of getting into reverse prayer, both sides, release towards baby warrior 3 then tadasana
- Dangling forward Fold and Squat
- Pyramid Stance to Warrior 3 variation, both sides, dangling forward fold

Lunge sequence
Sun salutation to low lunge.
Step forward and repeat other side.
Release to Childs

Cat/Dog

Baby Backbends
Transition onto belly
Extension work
Sphinx
Locust x 2

Roll onto Backs
Knees to chest
Windsheild wiper twisting

Reverse pigeon
Easy Spinal Twist

Savasana

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

17 Peeps

Start Supine
Hip Rotation Awareness Sequence
Hamstring Stretch with Strap Sequence

Transition to All Fours
Cat/Dog
Childs
Half Dog
Plank
Down Dog

Standing Forward Fold
Roll up to Standing

Side Stretch with Strap
Shoulder Stretches with Strap

Wise Guy Neck Stretches
Heart Meridian Opening
Chest Thumping
Arm Extension Parana Exercise

1/4 Sun Salutation Variation

2 rounds Lunge Salutes (without Dog)

Childs Pose
Transition on to Belly

Sphinx with Neck Work
2 Rounds of Locust with Arms reaching Back

Childs

Seated Spinal Twist
Soft Wide Legged Paschimotanasana

Savasana

Sit

Wall Dog and Wall Lunge

Half Wall Dog
Step 1: Stand near wall and align hands with hips.

Step 2: Walk feet back, lining shoulders up with wrists and heals with hips. Bend the knees to allow tailbone to lift.

Step 3: Press into hands, reach back through sit bones to lengthen the back. Allow legs to straighten as hamstrings allow.

Step 4: To release, step back to wall




Wall Lunge
Step 1: Spread toes up wall so that the ball of the foot rests between the wall and the floor. If too painful, simply place foot near wall.

Step 2: Step opposite foot back and wiggle it back until appropriate distance for your thighs and groin. Play with tail bone, understanding that tucking it under increases the stretch in the thigh and lifting it up increases the compression in the low back.

Step 3: Press into the wall with fingers and lift the heart. With the tailbone tucked under, reach through back heal and slowly bend the front knee. Breathe and hold for 5 to 10 breaths.

Step 4: To Release, straighten front leg, release toes from wall and step forward. Repeat other side. Transition to Half Wall Dog and maybe Half Wall Dog One Leg Lift.

Yoga Basics, Monday @ 5:15pm

12 Peeps.
Strong Group.
Felt like we might work towards Upward Facing Bow Pose, but as we got closer to that point, felt like too much, so went towards Bow Pose instead. But allowed the focus to be on identifying the compression point in the spine and learning how to change it and or relax around it.
Spoke a little about learning how to feel and trust what you know.

Sit.
(I have been guided to practice leading longer and longer sits at the beginning of class. My resistance to do this has been around the knowing that it is hard for people...and it makes it harder to arrive late like peeps do in Ojai...but like anything, you have to start practicing if you want it to be easier...)

Opening
Slow deliberate cross-legged seated Spinal Twist
Forward Fold over crossed legs
Backbend Press

(Switch Legs and Repeat other side)

Transition All Fours
Cat/Dog
Childs
1/2 Dog
Rounded Back
Plank
Dog
Plank
Sphinx
Rocket Cat
Plank
Dog

Walk hands back to feet
Standing Forward Fold
(It seems that it is easier for peeps to walk hands back to feet than bring feet towards hands...)

Roll up to standing

Shoulder Opening with Strap
3 Rounds of Arms Rotating up and over the top of the head
2 Rounds of Bringing Arms over head (holding strap) into Standing Forward Fold

Cactus Arm Action into
Half Sun Salutations

2 rounds of Half Lunge Salutes
(First round, step back into a low lunge and relax into the opening. Stepping back forward and repeating other side. Second set we played with Crescent Moon and Cactus Arms, stepping back forward. After second side of second set, we found child's pose).

Transition All Fours
Plank
Downward Facing Dog
Plank
Low Baby Cobra
Rocket Cat
Childs

Set Square Bolster up across the mat.
Lie down over it with Hip Bones at back of Bolster.

Sphinx on Bolster
Low Cobra on Bolster

Childs Pose

(I demoed moving into Bow Pose on Bolster)

Bow Bose on Bolster 2x

Childs Pose on Bolster

Roll up and Transition onto Backs

Knees to Chest

Eye of the Needle (aka Reverse Pigeon)
Supine Hand to Big Toe with Strap Sequence
(Repeat Other side)

Easy Spinal Twist

Savasana

Sit.

Stiff White Guys, Saturday, 10:45am

18 Peeps. The energy in the room was high and the group was pretty fit. No absolute beginners so I pushed it a little further today.

Opening
Cross Legged Sit with Slow Deliberate Twist
Forward Fold
Backward Chest Press

Squat
Uttanasana
Roll up to Standing

Shoulder/Chest Opening
Extended Tadasana
Cactus Arms to
Hands clasped behind back forward fold
Roll up to standing

Bow n Arrow Arms
to Eagle Wrap Spinal Rounding

Hands clasped Behind Back Forward Fold (weird knuckles on top)

Breath Awareness
(particularly in the area of the throat and the neck)

Sequence 1
1/4 Suns
1/2 Suns
Sun Salute to Low Lunge (hang and work into it for about 10 breaths)
Step back to Uttanasana
Inhale back up to standing

(Repeat Other Side)

Sequence 2
Sun Salute to Low Lunge
Crescent Moon with Cactus Arms
Release and Step back to Uttanasana
Inhale Back up to Standing

(Repeat other side, but release to child's pose instead of coming back forward)

Sequence 3
Transition to All Fours
Cat/Dog
Plank
Dog
Plank
Lower to Earth

Sphinx
Locust with Arms along side
Rocket Cat to Childs

Sequence 4
Transition to All Fours
Plank
Dog
Plank
Lower to Earth

Low Cobra 2 x
Rocket Cat
Childs

Cool Down
Roll up to Vajrasana
Roll on to Back
Knees to Chest

Eye of the Needle (both Sides)
Abdominal/Hamstring Play
Easy Spinal Twist

Savasana

Yoga Basics, Wednesday @ 5:15pm

9 Peeps
Smokey and Hot Day

Opening
Supported Heart Opener
(Attention to breath)

Cross Legged Spinal Twist
Forward Fold
Chest Press

Switch Leg Cross and Repeat

Transition to All Fours

Cat/Cow
Childs
Half Dog
Rocket Cat
Plank
Dog
Childs
(demonstration)
All Fours
Plank
Dog
Uttanasana
Tadasana

Side Stretch
Forward Fold

Bow n Arrow Arms
Arms Clasped Behind Back with Strap Forward Fold
Repeat Other side

Breath Awareness

1/4 Suns
1/2 Suns

Sequence 1
Sun Salutation into Low Lunge
Twisting Lunge
Uttanasna
Roll up to Standing

Repeat Other side

Sequence 2
Sun Salutation to Low Lunge
Crescent Pose with Cactus Arms
Hamstring Curling Stretch
Uttanasana
Roll up to Standing

In Second Round, after the Hamstring, find Childs Pose.

Camel from Sitting on a Block (x2)
In Between, release into Standing forward fold.

Squat Release onto Back.
Knees to Chest

Eye of the Needle Stretch
Half Happy Baby
Extended Hand to Big Toe Pose Stretch
Repeat Other Side

Savasana

Sit