SWG Saturday 10:45am

15 peeps

2 Drop In

We did not start recording right away cuz the machine needed to be rebooted up.  So if you are one of our home subscribers.  Do a hamstring stretch with the strap on both sides.

Supine

Apanasana

Hamstring Stretch with Hip Rotation Play

(Both Sides)

Transition to All Fours

Cat Cow

Barrel Rolls

Childs Pose

Transition to Standing

(we transitioned from all fours and I noticed that this was much easier for some of our older peeps)

Uttanasana Play

Shoulder Opening with Straps

Wise Guy Sequence

Tadasana

Ujayyi Pranayama

1/2 Salutes

3 Rounds Easy Lunge Salutes with Hamstring Play

Transition to Belly

Sphinx x 2

Locust x 2

Rocket Cat

Childs Pose

Transition onto Backs

Abdominals

Eye of the Needle

Easy Spinal Twist

Savasana

SWG Saturday 10:45am

11 Peeps

3 Drop Ins

Supine

Breath Awareness and Sacrum Awareness

Apanasana

Hamstring Stretch with Strap

Transition to Standing

Uttanasana

Roll up to standing

The Lebowski Shoulder Opener

Shoulder Rotation Awareness

Wise Guy Sequence

Tadasana

1/4 Sun Salutations

3 Rounds Lunge Salutes

Transition to Bellies

Sphinx

Locust 2

Locust 2

Locust 3

Rocket Cat

Childs Pose

Transition onto Backs

Eye of the Needle Play

Bridge Pose x 2

Abdominal Sequence 

Easy Spinal Twist

SWg Sunday 10:00am

21 Peeps

No new peeps.

But some peeps that have not been in a long time.

I was late to class today.  I slept in and seemed to have no sense of time and space as I went about my morning as usual.  Reading the paper, doing some laundry, drinking some coffee...Suddenly I cared what time it was and it was 9:40am and I still hadn't showered.  Doah! 

I arrived and everyone was seated and waiting.  So we started right in.

Sukhasana with Tailbone awareness

Forward Fold

(Switch Legs and Repeat Other Side)

Transition to Standing

Forward Fold

Roll up to Standing

Shoulder Rolls

The Lebowski

Shoulder Rotation Play

Swamp Monster/Cactus

Interlaced Finger Shoulder Stretch with Forward Fold

Roll back up

Wise Guy Neck Sequence

Tadasana

Ujayyi Pranayama

1/4 Salutes

3 Rounds Lunge Salutes

(sped these up today by not coming all the way to standing in between them)

Warrior 2 Dance Sequence x 2

Squat

Uttanasana

Roll up to Standing

Tadasana

Transition to Floor

Windshield Wiper

Bridge Pose x 3

Knees to Chest

Eye of Needle to Happy Baby Play

Supine Baddha Konasana Play

Easy Spinal Twist

Savasana

SWG Saturday 10:45am

16 Peeps

1 New Drop In

Supine

Hip Rotation Opener with Eye of the Needle Play

Transition to a seat

Sukhasana with Side Bend 2x

Squat Play

Uttanasana

Roll up to Standing

The Lebowski Shoulder Opener (formally Spring Training)

Shoulder Rotation Play with Fingers Interlaced Behind Back shoulder Stretch

Wise Guy Neck Stretch

Tadasana

Ujayyi Pranayama

1/4 Salutes

3 Rounds Lunge Salutes with Hamstring and Hip Rotation Awareness

Warrior 2 Dance x2

(with Tadasana in between)

Little Tree

Tree

Tadasana

Uttanasana

Squat

Transition onto Backs

Windshield Wiper

Bridge x 2

Knees to Chest

Easy Spinal Twist

Savasana

SWG Sunday 10:00am

27 peeps

Jeni Winterburn from the Yoga Nook in Simi Valley brought her beautiful and wonderful group of teacher trainees to class today.  So the talk riffed off that to talk about the process of becoming a yoga teacher even though you might not feel like you know enough.

Sequence was what we have been doing lately, but even more pared down cuz of the large number of peeps.

Sukhasana

Tailbone Awareness

Forward Fold

(Switch Legs and Repeat other Side)

Easy Side Bend Round 1 Both Sides

Tipping Side Bend Round 2 Both Sides

Slumpy Dandasana

Chest Press Dandasana

Uttanasana

Roll up to Standing

Shoulder Shrugs

Shoulder Rotation

Swamp Monster/Cactus

Wise Guy Sequence

Tadasana

Ujayyi Pranayama

YAM

3 Rounds Lunge Salutes with Bricks

Tadasana

balance Play

Little Tree both Sides

Tadasana

Uttanasana

Tree both sides

Tadasana

Uttanasana

Malasana

Transition to Back

Windshield Wiper

Bridge Pose x 3

Rest

Knees to Chest

Easy Spinal Twist

Savasana

SWG Sunday 10:00am

15 Peeps

Theme: Breath, Tadasana, Sutra 1.2, Balance, Feet.

Heart Opener on Bolsters with Breath Attention

Sukhasana Side Bending and Forward Folding Sequence

Transition to Standing

Uttanasana Play with Straight Legs and then Bent Knees

Roll up to Standing

Shoulder Rotation Play

Wise Guy Sequence 

Tadasana

Ujayyi Pranayama

3 Rounds Lunge Sequence without Dog 

Tadasana

Opening Bottoms of Feet on Blocks.

Awareness to Subtle Energetics of Breath through Feet.

Little Tree

Tree

(Emphasis on relaxing enough to feel the movement)

Uttanasana

Squat

Roll onto Backs

Windshield Wiper

Bridge x 2

Eye of Needle Both Sides

Easy Spinal Twist

Knees to Chest

Savasana

Stiff White Guys Yoga, Sunday 10am

11 Peeps
2 New Drop In

Similar sequence as yesterday, but with more breath awareness. Quieter group, so more meditative feel to instruction. Balance, Feet, Tadasana, Lunge Work.

Supine Heart Opener
Breath Awareness

Sukhasana
Tailbone Awareness
Forward Fold
(Switch Legs and Repeat Other Side)

Sukhasana with Easy Side bending

Transition to Standing

Uttanasna Play
Shoulder Circles
Shoulder Shrugs
Shoulder Rotation Awareness to
Swamp Monster and Cactus

Wise Guy Sequence

Tadasana
Ujayyi Breath
YAM

Lunge Salute 1
Lunge Salute 2
Lunge Salute 3
(leaving Down Dog out of it today)

Feet Opening at Wall and on Bricks

Tadasana
Little Tree Both Sides
Tadasana
Uttanasana
Tadasana
Tree Both Sides
Tadasana
Uttanasana

Malasana
Roll onto Backs

Windshield Wiper
Bridge Pose x 2
Knees to Chest
Easy Spinal Twist

Savasana

Stiff White Guys Yoga, Saturday 10:45am

18 Peeps

Focus on Tadasana and Feet and Balance.
2 Peeps Post Shoulder Surgery

Uttanasana
Roll up to Standing

Shoulder Circles
Shoulder Rotation and Shrugs
Swamp Monster and Cactus

Tadasana
Ujayyi Breath
1/4 Salutes

3 Rounds Easy Lunge Salutes with no Dog

Feet Stretching at Wall
and with Partners on Bricks
Tadasana

Little Tree
Uttanasana
Tadasana
Tree Pose
Tadasana

Uttanasana
Malasana
Roll onto Bakcs

Windshield Wiper
Bridge Pose x 2

Knees to Chest
Eye of the Needle

Savasana

Stiff White Guys, Sunday @ 10

14 Peeps

The most beautiful day.  The sunrise light was unreal this morning.  So many different glows of pink towards the soft golden.  There are big puffy clouds in the sky and an unusually clear crisp breeze.  People arrived as soft as the light and as clear air.

Supine Heart Opener

Attention to Breath

Sukhasana Forward Fold

Sukhasana Easy Side Bend Sequence

Transition to Standing

Forward Fold

Roll up to Standing

Shoulder Shrugs

Shoulder Rotation Play

Swamp Monster/Cactus

Shoulder Shrugs

Wise Guy Sequence

Tadasana

Ujayyi Pranayama

4 Lunge Salute Sequences

Sun to Belly

Sphinx x 2

Locust x 2

Rocket Cat

Child's Pose

Transition onto Backs

On One Side:

Eye of the Needle

Happy Baby and Rock the Baby

(Repeat Other Side)

Easy Spinal Twist

Savasana

Stiff White Guys, Saturday 10:45

13 Peeps

Sukhasana

Easy Side Bending

Slumpy Dandasana

Chest Press Dandasana

Standing Forward Fold

Roll up to Standing

Shoulder Shrugs

Shoulder Rotation

Shoulder Shrugs

Tadasana

Ujayyi Pranayama

1/4 Salutes

Lunge Salute Pattern 1

Lunge Salute Pattern 2

Lunge Salute Pattern 3

Tadasana

Transition to Bellies

Sphinx x 2

Locust x 2

Childs Pose

Transition onto Backs

Knees to Chest

Windshield Wiper

Bridge Pose x 2

Eye of the Needle

Easy Spinal Twist

Savasana

Stiff White Guys, Sunday @ 10

23 Peeps

5 or 6 Brand New Peeps.  New to Lulu's and Yoga.  So that is always fun. Theme was around cultivating the effortless effort.

Baddha Konasana Foot Rubbing

leg Line Pressing

Yin style Baddha Konasana

Slumpy Dandasana

Chest Press Dandasana

Sukhasana Side Stretch 2x Both Sides

Uttanasana

Roll up to Standing

Shoulder Shrugs

Shoulder Rotation Awareness

Swamp Monster/Cactus

Wise Guy Sequence

Tadasana

Ujayyi Pranayama Play

YAM

Lunge Pattern 1 from Standing

(Both Sides; no dog)

Tadasana

Lunge Pattern 2 from Standing

(Both Sides; no dog)

HAM

Lunge Salute Pattern 3

Sun to Lunge

Crescent Moon

Hamstring Play

Lunge

Dog

Lunge

Crescent Moon

Hamstring Play

Lunge

Uttanasana

Roll up to Standing

Repeat Lunge Salute Pattern 3 Other Side

Tadasana

OM

OM

Sun to Belly

Rest

Sphinx x 2

Low Cobra x 2

Locust x 1

Roll onto Backs

Knees to Chest

Eye of the Needle Play

Easy Spinal Twist

Savasana

Stiff White Guys, Saturday 10:45

13 Peeps

Emphasis on breath, opening the front lines of the body and strengthening the back.  Lots of Lunges and baby backbends.  Talk on play of effort and ease.

Supported Heart Opener on Bolster

(emphasis on breath on 3 points in front spine)

Easy Sukhasana Forward Fold

(emphasis on breath in back of body)

Transition to Standing Forward Fold

Roll up to Standing

Shoulder Rolls

Easy Side Bend Sequence with emphasis on breathing into Lunges

Tadasana

Ujayyi Breathing

1/2 Salutes

2 rounds of simple lunge salutes to establish leg lines

2 rounds lunge salutes with crescent moon option, hamstring stretch and dog pose

Sun to Belly

Sphinx x 2

Low Cobra

Locust x 2

Roll onto backs

Knees to Chest

Eye of the Needle Both Sides

Easy Spinal Twist

Savasana

SWG, Sunday 10:00am

16 Peeps

Funny Day.  Only a handful of regulars and the rest were the "every-so-ofteners"  and new drop ins.  So tempting on these days to wonder why that might be.  And usually when you wonder "why" you end of feeling doubtful, self conscious worried.  So not worth it.  Just roll with what is.

Opening

Supported Heart Opener over Bolster, emphasis on breath.

Transition to Sukhasana

Sacrum Play

Forward Fold

Side Bend

(Switch Legs, Reeat Other Side)

Malasana

Uttanasana

Roll up to standing

Shoulder Awareness

Wise Guy Stretch

Tadasana

Opening Connective Tissue on the Block Exercise 

(Never done this before.  Think it went well and everyone seemed to find it beneficial).

Tadasana

Ujayyi Pranayama

1/4 Salutes

Lunge Salute 1

Lunge on one side, geeking out alignment ideas

Uttanasana

Half Arch

Lunge on other side, geeking out on alignment ideas

Uttanasna

Tadasansa

Repeat Lunge Salute 1 and add more details

Tadasana

Lunge Salute 2

Sun to 

Lunge

Crescent Moon

Hamstring Play

Downward Facing Dog

Lunge other Side

Crescent Moon

Hamstring Stretch

Lunge

Uttanasna

Tadasana

Lunge Salute 3

Sun to

Crescent Moon

Downward Facing Dog

Plank

All Fours

Easy Side Plank Pose Both Sides with Cat/Dog in between

Child's Pose

Transition to Plank

Dog

Crescent Moon on the other side

Uttanasnaa

Tadasana

Sun to Dog

to Belly

Rest

Windshield Wiper

Sphinx 

Low Cobra x 2

Locust x 2

Flip onto backs

Knees to Chest

Eye of the Needle Sequence

Easy Spinal Twist

Savasana

SWG Sunday 10:00am

22 Peeps

4 New

Sit

(This is not a "nice" way to start with the Stiffies.  Most of them have difficulty sitting comfortably.  But, there is something that is guiding me to start to encourage it)

Sacrum Play

Forward Fold, attention on breath in back of body

Side Bend

(Switch Legs and Repeat Other Side)

Transition to a Standing Forward Fold

Roll up to Standing

Spring Training Shoulder Rotation

Swamp Monster/Cactus

Wise Guy Sequence

Tadasana

Ujayyi Pranayama

1/4 Salutations

2 Rounds Easy Lunge Salutes with Hamstring Stretching

Tadasana

Warrior 3 Sequence

Sun to Belly

Rest, Windshield Wiper

Sphinx x 2

Rocket Cat

Childs

Plank

Dog

Plank

Lower to Belly

Low Cobra x 2

Rocket Cat

Childs

Roll up and Transition onto Backs

Knees to Chest

Eye of the Needle Play

Easy Spinal Twist 

Savasana

SWG Saturday 10:45am

10 Peeps

Rainy Day.  The 9am Class was so lively and fun that sometimes I "blow my wad" and am a little spent by this class.  Tends to be quieter and more low key.  Emphasis on side waist, breath, shoulders, low back.

Opening

Supine over a bolster.  Attention to Breath in 3 major regions.  

Transition to Sukhasana

Sacrum Play

Forward Fold

(Switch Legs and Repeat Other Side)

Transition onto All Fours

Plank

Dog

Easy Side Plank Sequence with Side Waist Emphasis

Childs Pose

All Fours

Plank

Dog

Uttanasana

Roll up to Standing

Spring Training Arm Circles

Forward and Back Rotation

Interlaced hands behind back Stretch

Roll up to Tadasana

Wise Guy Sequence

Interlaced Hands behind the Back Stretch

Roll up to Tadasana

Tadasana

Ujayyi Breath

2 Rounds Lunge Salutes

Tadasana

Sun to Dog

Plank

Lower to Earth

Windshield Wiper

Sphinx Pose

Low Cobra x 2 

Childs Pose

Roll from Childs to Cobra 2x

Rest 

Transition onto Backs

Knees to Chest

Eye of the Needle Stretch

Savasana

Yoga Basics 5:15pm Wednesday

10 peeps

opening

Supine Baddha Konasana over a Bolster

Breath Awareness to Heart Center, Manipura, Lower Belly

Roll up to Sitting

Easy Cross Legged Seat

Sacrum Play

Forward Fold

Side Bend

Switch Legs and Repeat Other Side

Standing Forward Fold

Roll up to Standing

Tadasana

Ujayyi Breath

1/4 Salutes

2 Rounds Lunge Salutes with Hamstring Stretch (and Hamstring Lesson)

Tadasana

(The group suddenly felt totally exhausted and pooped. So we went back to the earth).

Sun to Dog

Lower to Belly

Sphinx Pose with Neck Work x 2

Locust x 2

Rocket Cat

Childs Pose

Transition onto Backs

Eye of Needle Play

Happy Baby Play

Bridge Pose x 2

Transition to Sitting

Baddha Konasana Play

Marichyasana 3 Play

Paschimottanasna Play

Sit

Savasana

Sit

Yoga Basics, 5:15pm Monday

11 Peeps

1 New

Cross Legged Sit

Sacrum Play

Forward Fold

Side Bend

(Switch Legs and Repeat Other Side)

Standing Forward Fold

Roll up to Standing

Tadasana

Ujayyi Breathing

1/4 Salutes

2 Rounds Lunge Salutes with Hamstring Play

Tadasana with Palm Prana Ping Pong

Lunge Salute Pattern with Standing Poses 1

Sun to 

Lunge

Blueprint Side Angle Pose

Triangle Pose

Side Triangle

Lunge

Dog

Step Forward and Repeat Sequence Other Side.

Uttansana

Complete Sun to Standing

Tadasana

Lunge Salute Pattern with Standing Poses 2

Sun to 

Lunge

Side Angle Blueprint

Triangle

Side Triangle

Side Angle Pose

Lunge

Dog

Step Forward and Repeat Other Side

Uttanasna

Complete Sun to Standing

Tadasana

Uttanasaa

Squat

Transition onto Backs

Knees to Chest

Windshield Wiper

Bridge Pose x 2

Knees to Chest

Roll up to sitting

Baddha Konasana Play

Marichyasana 3 Variation Play

Easy Forward Fold

Seated Meditation

Savasana

SWG Sunday 10:00am

20 peeps

2 new Drop Ins

On Sundays we have been playing with linking the poses more.  Opening the front channels with Lunge Salutes, inner and outer leg lines with Warrior 2 Dance Sequence and then tasting lunge salute patterns to Standing poses.  All along tending to the alignment cues of Tadasana throughout.

Sit

Easy Cross Legged Seat

Sacrum Play

Forward Fold

Side Bend

Switch Legs and Repeat Other Side

Transition All Fours

Plank

Down Dog

Uttanasana

Roll up to Standing

Tadasana

Ujayyi Pranayama

OM

1/4 Salutes

2 Rounds Lunge Salutes with Hamstring Stretching

Tadasana

Warrior 2 Dance Sequence 1

Warrior 2 Dance Both Sides

PP variation

Roll up 

Tadasana

Tadasana with Palm Prana Ping Pong

Warrior 2 Dance Sequence 2

Warrior 2 Dance with Hold

Transition to Lunge

Uttanasana

Complete Sun to Standing

Repeat Warrior 2 Dance Sequence Other Side

Lunge Pattern to Triangle

Sun to 

Lunge

Side Angle Blueprint

Triangle

Side Triangle

Lunge

Downward Facing Dog

Lunge with Same Leg

Uttanasana

Complete Sun to Standing

Repeat Lunge Pattern Other Side

Tadasana

Little Tree Both Sides

Uttanasana

Big Tree Both Sides

Tadasana

Uttanasana

Malasana

Transition onto Backs

Knees to Chest

Windshield Wiper

Bridge Pose x 2

Knees to Chest

Easy Spinal Twist Both Sides

Knees to Chest or Happy Baby

Constructive Rest Pose

Savasana

Sit

SWG Saturday 10:45am

14 Peeps

2 New Drop In

Opening

Supine Back Awareness

Apanasana

Hamstring Stretch with Strap

Rest and Repeat Other Side

Transition to a Cross Legged Seat

Sacrum Awareness

Forward Fold

(Switch Legs and Repeat Other Side)

Uttanasana

Roll up to Standing

Tadasana

Ujayyi Breath

1/4 Salutes

2 Rounds Easy Lunge Salutes

Tadasana

Warrior 2 Dance Sequence

Warrior 2 Dance

Prasarita Padottanasana Variation

Roll to Standing

Tadasana

Palm Prana Ping Pong Awareness

Repeat Warrior 2 Dance Sequence with longer Hold in Warrior 2 and emphasis on being it from the Subtle Body.

Little Tree Both Sides

Uttanasana

Tree Pose Both Side

Tadasana

Uttanasana

Malasana

Transition to Earth and onto backs

Knees to Chest

Windshield Wiper

Bridge Pose x 2

Abdominals

Easy Spinal Twist 

Knees to Chest

Happy Baby

Savasana

Sit

SWG, Saturday 10:45am

14 Peeps

1 Drop in

Opening

Start Supine

Low Back and Breath Awareness

Apanasana

Hand to Toe Pose with Strap

Transition to sitting

Easy Cross Leg Position

Sacrum Awareness

Forward Fold

Easy Side Bend

Switch Legs and Repeat Other side

Standing Forward Fold

Roll up to Standing

Tadasana

Ujayyi Breathing

1/4 Salutes

Lunge Salute Pattern 1

2 Rounds Lunge Salute with Dog

Tadasana

Balance Play

Little Tree

Uttanasana

Tree

Tadasana

Uttanasana

Squat

Transition onto Backs

Windshield Wiper

Bridge Pose x 2

Abdominals x 2

Easy Spinal Twist

Knees to Chest

Savasana