Soft Vinyasa, Saturday 9:00am

17 Peeps
1 famous yogini
1 new peep

Baddha Konasana SHape
Rubbing inseams and soles of feet.
Awakening Leg Channels with thumb pressing and squeezing.
Yin Baddha Konasana

Squat
Cowboy Negotiation Pose
Wide Uttanasana

Uddiyana Bandha Play

Arm Channel Awakening
Heart Pounding
Prana Arm Extension Exercise

1/4 Suns

Sequence 1
Sun to Twisting Lunge
Prasarita Padottanasana with Arm Extension (Hammock Pose)
Warrior 2 Dance
Low Lunge

Vinyasa 1
Down Dog
Rounded Plank
Down Dog
Rounded Plank
Cobra
Rocket Cat
Plank
Dog

Transition 1
From Dog
Leg Lift
Abdominal Curls
Lunge
Standing Splits
Bakasana
Pada Hastasana

Complete Sun to Standing

Pause in Neutral and connect with Spine.

Repeat Sequence 1
Repeat Vinyasa 1
Repeat Transition 1 but check in Supine Bakasana before attempting the second one.

Complete Sun to Standing
Connect with the ability to draw prana up the spine or draw it in and down the spine.

Sun to Dog
Childs Pose

Mayurasana Play

Dog
Rounded Plank
Cobra
Rest on Belly

Dhanurasana 2x

Childs

Slumpy Swami Spinal Twist
Revolved Head to Knee Pose Variation

Seated Ajna Chakra Meditation

Savasana

Sweet Vinyasa Monday, 8:30am

OM

15 Peeps
2 New Peeps

Quiet Group.
Was led to weave in some of the work we had done over the weekend. Focus ended up being the drawing awareness to the inate intelligence of the spine. I shared the idea of "prana" vs "Prana". I was uncertain that it registered but got encouraging feedback at the end.

Cold Studio.
Squat
Hammock Pose
Cowboy Negotiation Pose
Hammock Pose
Horse with Hands on Thighs
Prasarita Padottanasana
Squat
Uttanasna

Roll up to Standing

Tibetan 3 Part Inhale, Exhale HAH Warm Up

Uddiyana Bandha Play with Kriya Work

Arm Channel Waking
Chest Pounding
Heart Prana Arm Extension Exercise

1/4 Suns

Sequence 1
Sun to
Twisting Lunge
Hammock Pose
Warrior 2 Dance
Low Lunge to Crescent Moon

Vinyasa 1
Down Dog
Rounded Plank
Down Dog
Rounded Plank
Cobra
Rocket Cat
Dog

Transition 1
from Dog
Leg Lift
Abdominal Curls
Lunge
Standing Splits
Malasana
Bakasana
Pada Hastasana

Complete Sun to Standing

Repeat Sequence 1
Repeat Vinyasa 1
Repeat Transition 1

Sun to Dog
Childs

Mayurasana Prep and Play
Wrist Stretching
Creating Cleavage
Elbows in Guts
Relaxing
Legs Extending
Head Lifting
Rolling forward

Down Dog
Roll to Cobra
Land and Rest

Dhanurasana x 2

Rocket Cat
Childs

Roll up to Vajrasana

Slumpy Swami Spinal Twist with Fold Over Legs in between sides.
Revolving Head to Knee Variation
Upavishta Konasana or Baddha Konasana

Comfortable Seat for Ajna Chakra Meditation
Step 1: Get Comfortable
Step 2: Bring Awareness to Breath, eventually offer the Hum Sa Mantra
Step 3: Bring Awarenss to the Spine
Step 4: Begin to draw the prana up the spine on the Inhale and allow it to run back down on the exhale.
Step 5: Attention to the root of the Ajna Chakra at base of skull and Flower in between the Eyes.
Step 6: As ready, inhale and draw the prana up to the root of the Ajna Chakra. Hold breath and top head forward as the prana pools in the 3rd eye. Lift head and exhale, allowing prana to descend back down spine.

We sat with this for a while, then peeps morphed into Savasana.

Sit for a moment.

Close.

Soft Vinyasa, Saturday 9:00am

24 Peeps
Such an extra special group today.
As I sat down to start class, prayed that I would be able to bring the teachings through in a way that would meet everyone. Cuz really I just wanted to hang out. Shared the latest discovery that I am losing my mind. Weaved in the Kleshas.

Baddha Konasana Shape
Massage inner arches and soles of feet
Thumb Press up 2 of the Sen Lines

Yin Baddha Konasana 5 minutes
Reverse Chest Press

Squat
Cowoy Negotiation Pose
Wide Legged Uttanasna
Roll up to Standing

Uddiyana Bandha Play
(retention, navel lock, kirya with pumping)

Awaken Arm Channels
Chest Pounding
Prana Arm Extension Exercise

1/4 Suns

Sequence 1
Sun to Twisting Lunge
Prasarita Padottanasana with Arm Extenstion (Hammock Pose)
Warrior 2 Dance
Low Lunge
Hamstring Stretch

Vinaysa 1
Down Dog
Rounded Plank
Down Dog
Rounded Plank to Cobra
Windsheild Wiper
Rocket Cat
Plank
Dog

Transition 1
From Dog
Leg Up
Abdominal Curls (Knee to Forehead)
Lunge
Standing Splits
Malasana with feet together knees wide
Bakasana
Pada Hastasana

Complete Sun to Standing

Repeat Sequence 1
Repeat Vinyasa 1 (with Up Dog Option)
Repeat Transition 1

Stand Samasthithi

Sun to Dog
Childs Pose

Mayurasana Play
Breaking it down into Stages of play and work

Dog
Rounded Plank
Cobra

Dhanurasana x 2
(emphasizing the legs going first)

Rocket Cat
Childs

Slumpy Swami Twist with Kali Breath
Upavistha Konasana for a beat or two
Revolving Head to Knee Variation with Knee Bent Up
Sukhasana Forward Fold both sides
Belly Dig In Forward Fold
(getting the hands in the belly and tugging and pulling and softening)

Counter to all the Belly work
Transition on to Backs
Windshield Wiper
Bridge Pose
Easy Spinal Twist

Savasana

Sweet Vinyasa Wednesday, 8:30am

18 Peeps
High Energy
2 Out of Towner
Uschi and Betsy were there, and I felt spurned on to play up a bit.

Squat
Uttanasana
(Back and Forth)

Uddiyana Bandha Kriya

Sequence 1
Prasarita Padottanasana with Down Dog Arms
Low Lunge
Standing Splits
Squat
Uttanasana

Repeat Sequence 1
to other side

1/4 Suns

Sequence 2
Sun to Lunge (with emphasis on stepping back slow)
Twisting Lunge
Side Angle Prep
Triangle (Trikonasana)
Side Triangle (Parsva Trikonasana)
Side Ange Pose (Parsvakonasana)
Deep Low Lunge

Vinaysa 1
Down Dog
Plank
Locust with hands interlaced behind back
Rocket Cat
Plank
Dog

Transition 1
Leg Lift
Knee to Head Abdominal Curling
Slow Step Forward to Lunge
Standing Splits
Squat
Bakasana
Pada Hastasana

Complete Sun to Standing


Repeat Sequence 2 on other side

Vinaysa 2
Down Dog
Hump Back Plank
Dog
Round to Upward Facing Dog
Round back to Down Dog

Repeat Transition 1
From Squat,

Sequence 3
Roll onto Back
Happy Baby Pose
Supine Bakasana
Supine One Legged Bakasana
Roll back up
Squat
Uttanasna

Complete Sun to Standing

Check in Cactus Arm Action to Inverted Sirsasana 2 to Inverted Handstand

Sun to Downward Facing Dog

Sequence 4
Knee around upper arm for Lazy One Legged Crow Pose Play
Demo and Play

Noticed that the elbow rotation was the hardest part for people, so played with
Mayurasana

Showed classic Eka Pada Bakasana
(connecting the rounding work from the Hump Back Plank and slow leg dragging)

Peeps either moved to Sleepy One Legged Crow or Eka Pada Bakasana

Transition onto Backs

Cool Down
Windshield Wiper
Bridge
Bridge or Wheel
Knees to Chest

Roll up for Slumpy Spinal Twist

Tri Bandha Play

Paschimottanasna


Savasana

Wednesday, April 4; Sweet Vinyasa, 8:30am

12 Peeps
Mixed Level of Familiar and New

Factors
Wanted to share the Wrist Work I had been doing the night before in practice. Decided to prepare for Mayurasana

Opening
Choice of Seated Hip Opener
(Cow, Box or Cross Legged)
Fold Forward (15 breaths or so)
Arch Back (5 breaths or so)
Switch Legs and Switch Sides

Squat
Uttanasna

Clasped hand Shoulder stretch to both sides
Forward Fold with hands clasped behind the back
Uttanasana
Half Chair
Chair/Utkatasana
Tadasana

Repeat, but second time after Uttanasana, find Half Arch.
And from the Half Arch, move into Vinaysa 1.

Vinyasa 1
Lunge
Twisting Lunge
Easy Side Angle Pose to Triangle
Parsva Trikonasana
Parsvakonasana
to Hip Opener with hands on inside of foot
Pyramid Variation with hands on inside of foot.
Lunge
Dog
Plank
Sphinx
Locust to Cobra
Rocket Cat
Dog

[in second set, Widen Legs to be in Prasarita Padottanasana
Play with Hand directions to get different stretches in wrists, ending up with fingers pointing straight back and wrists stretching forward, eventually back to Dog]

Same Leg lifts into Eka Pada Adho Mukha Svanasana
Lunge
Standing Split Curling to Standing Splits
Malasana
(Optional Bakasana to assess arm balancing motivation)
Uttanasana
Half Chair
Chair
Tadasana

Repeat other side.

Eagle Shoulder blade Stretch and Eagle.

Vinyasa 2
Twisting Lunge with arm reaching overhead
(bring attention to back foot as driver)

Easy Side Angle Pose to Triangle
Open Heart Triangle with arm reaching behind you
Half Moon (Ardha Chandrasana)
Standing Splits
Lunge
Pigeon with Twisting Play
Revolved Dog
Plank
Locust Sequence, staying lifted as arm position changes from clasped to sides to out in front and back behind.
Rocket Cat
Dog
Jump forward
Half Arch

Move into second side from here
Instead of lead locusts, we did a little Freeform Vinyasa and eventually met in Childs.

Played with Moving towards Peacock/Mayurasana
Stages:
1. On Knees, play with Turning Fingers Back and get used to stretching wrists like this.
2. Create Cleavage and snuggle belly down onto elbows. Hang here and get comfortable, head is on floor.
3. As ready, move legs back to be straight behind you.
4. Lift head
5. Use toes and feet to drive weight forward and find balance, reaching through toes.

Met on backs, knees to chest.
Bridge
Urdhva Dhanurasana
Freeform for 10 minutes
(Some went into Shoulderstand, some rolled forward into forward folds, everyone did a twist of some sort).

Savasana
Sit
Oms