Yoga Journal Conference: Day 2, Session 1: Ganesha's Seat with Angela Farmer and Victor van Kooten

Ganesha's Seat
Angela Farmer & Victor van Kooten - Course ID: M1AFVV

Saturday, January 30 — 8:00am - 10:00am
Main Conference - Session 1
Mixed Levels

Muladhara, the root chakra, brings us back home to our place on this planet and opens us to the energy that both nourishes us and rises through our bodies to the sky. Understanding our roots and deep connection to the Earth, we'll explore the many different directions in which this energy can be guided to broaden and ease our practice.
Asana with discussion.

I sat right up front, and did not take many notes.
When there is a true connection, taking notes is almost silly.
Angela teaches through transmission.

Victor drew a Ganesha sitting on his lotus seat.
They pointed to the fact that the lotus he is sitting on points in both directions, down and up.

The focus of the class was connecting to the Perineum pointing down as the beginning of the "tail".
We played with opening the perineum in all directions to help root, lift and open.
"The base chakra is about coming home"

The first suggestion was to rustle in like a dog, or hen into the seat.
Honor the earth.

"Open root and relax"
"Go down"
Angela put forth the imagery of standing on a bridge and looking down to get a sense of drawing attention down.  She used the analogy of boats passing by and to the side to draw attention right and left.  We used this to feel the "light of the perineum" or "tail" moving in the opposite rooting direction.

"Body responds more to imagery than anatomical instruction, because its organic"

"The light of the pelvis, the perineum."
"Nothing is straight in nature"

"Follow our path, but don't get carried away with the path"

"Notice the rigid back body and soft front body"

Partner Utthita Hasta Padangusthasana

Rolling the perineum in different directions.

I played with applying it to a variety of standing poses.

Angela demonstrated her Tree Pose:

Applied to Tadasana, feel the perineum, or arch of the foot.

"Directing and shining"
"Relaxing down in to the pelvis"
"Grounding and feeling the support"

"Go down to come up"

"if you get carried away with what is happening, you will break it"

By this Angela showed how while the energy might be opening up through the heart to suddenly get seduced by that movement, one might lose the original current.
Then we applied it Dog.

I have a very intimate video of Victor pointing at Angela's mulabandha spot...not sure it is cool to load...Paused.



Their work is SO SUBTLE that I am not sure that these videos communicate very well.  Perhaps they mostly remind me of what we did.  You can learn more about Victor and Angela at: http://angela-victor.com/

Soft Vinaysa, Saturday 9am

11 Peeps
2 Drop Ins.

Rainy Day. The heat was working! Ran out of time today. Must have dragged the beginning out too long. So at the end of the standing sequence, ended rather quickly.

Opening
Constructive Rest Pose with Blanket and Strap.
Windshield Wiper
Mulabandha Target Practice
Hip Rotation to Eye of the Needle
Rest and Repeat Other Side

Roll up to Sukhasana
Easy Side Bending
Forward Folding and Back bending
(Switching Legs as we Switched Sides)

Malasana
Uttanasana
Roll up to Standing

Mulabandha Mudra Seal with Partners

Tadasana
Ujayyi Pranayama

LAM
Sequence 1
Sun to Lunge
Dog
Lunge Other Side
Uttanasana
Complete Sun to Standing

VAM
Sequence 2
Sun to Lunge
Twisting Lunge
Dog
Twisting Lunge Other Side
Uttanasna
Complete Sun to Standing

Tadasana
Uthitta Tadasana
RAM
Sequence 3
Sun to Lunge
Twisting Lunge
Hammock
Lunge
(I am spacing a little here. After 7 hours of teaching today, this part is escaping me...I meant to do a Crescent Moon but spaced...)
Dog

Dipping Locust Cobra Vinyasa

Repeat Sequence 3 Other Side

Uttanasna
Roll up to Standing

Tadasana
Palm Prana Awareness
YAM

Sequence 4
Sun to Lunge
Hammock
Warrior 2 Dance
Warrior 2
3 Legged Dog


Dipping Locust Cobra Vinyasa

Repeat Sequence 4 Other Side

Dipping Chatarunga Vinyasa

Rest in Childs

Vajrasana
HAM
OM
OM

Transition to earth
Easy Spinal Twist

Savasana

Yin Yoga and Meditation, Monday 7pm

6 Peeps
2 New Peeps

Supine
Easy Spinal Twisting
Mula Bandha Target Practice to establish the location
(for beginning purposes, we are tuning towards the lift of the perineum by drawing the sitbones, tailbone and pubis towards each other and up and in).

Butterfly
Sit

Pigeon or Box with Rest in between sides

Lunge with rest in between sides

Sphinx/Seal

Supine Spinal Twist
(awareness to ajna chakra here)

Knees to Chest

Roll up to Sitting

Sit
Muladhara to Ajna Chakra Technique

Step 1: Attention to Breath

Step 2: Find the clearest channel. Attention on back of the body, front of the body or center of the body. We did 5 rounds of inhaling up from tailbone to root of ajna, front pubis to flower of ajna and perineum location to center of ajna at the pituitary. In between each of these we rested and cleared. Usually one of these is the most obvious. The suggestion was to go with the clearest path.

Step 3: Inhale and draw up from muladhara engaging mulabandha up to ajna. Exhale relax mulabandha as awareness runs back to muladhara. After 5 rounds rest and clear.

Step 4: Adding a kumbhala, breath retention. We inhaled from muladhara, engaging mulabandha, towards the ajna, holding the breath there for a few beats. Jalandhara bandha naturally occurs. Then allowing exhale to bring awareness back to root chakra and relax muladhara. In between rounds the suggestion was to rest for a breath. We did 5 rounds.

Step 5: Continue to sit with awareness at ajna chakra.

Notes: This meditation can be a little buzzy if too much effort is applied with breath. The breath is the bridge and needs to be softened.

Stiff White Guy Yoga, Sunday 10:00am

17 Peeps

7 Visiting Teachers from Jeni Winterburn's Yoga Teacher Training in Simi Valley.
The rest regulars.

Constructive Rest Pose
Windsheild Wiper
Mula Bandha Awareness Exercises

Sukhasana
Easy Side Bending, 2 Rounds Both Sides

Uttanasana
Roll up to Standing

Tadasaana

Mudra Mula Bandha Exercise with Partners

Tadasana
Ujayyi Pranayama
3 Rounds Lunge Salutes

Warrior 2 Sequence Leading up to a long hold in Warrior 2

Transition to Earth
Play with Lifting self off the Floor

Supine
Windshield Wipers
Bridge Pose x 2

Rest
Easy Spinal Twist

Savasana

Sweet Vinyasa, Monday 8:30

10 Peeps
All Regulars

The kids are one break, so no moms in class. Mostly men. It become Mula Bandha Monday!

Opening
Constructive Rest Pose with Blanket and Strap
Pelvic Floor Exploration
Eye of the Needle Hip Rotation

Roll up to Sitting
Marma Points on Inside Leg Channels
Revolving Head to Knee Pose
Yin Style Baddha Konasana

Malasana
Wide Leg Uttanasana
Roll up to Standing

Tadasana
Partner Mula Bandha Finger Mudra Experiment

Tadasana
Ujayyi Pranayama
LAM

Sequence 1
Sun to Lunge
Dog
Lunge Other Side
Uttanasana
Complete the Sun to Standing

Repeat Sequence 1 Other Side

Sequence 2
YAM
Sun to Lunge
Hammock
Leg Lines
Warrior 2 Dance
Warrior 2
3 Legged Dog
Dog

Repeat Sequence 2 Other Side

Plank
Dip Pushups, 5 Rounds
Baby Cobra to Locust to Cobra
Windshield Wiper
Rocket Cat
Plank
Dog

Uttanasana
Roll up to Standing

Palm Prana Awareness with Slinky Method

Tadasana
YAM
repeat Sequence 2 with attention to ability to gather and offer life force, prana

Dog
plank
Chaturanga or Dips, 5 Rounds
Baby Cobra to Locust to Cobra
Rocket Cat
Plank
Dog

Uttanasna
Roll up to Standing
Tadasana

Transition to a Seat, with 2 blocks on either side

The rumor is that mastery of the mula bandha is levitation.
So We played with lifting ourselves off the ground, with and without blocks in stages
Folding Sukhasana in between

With blanket, we played with slides.

Transition onto Backs
2 Rounds of Bridge Pose as Counter

Cosmic Rest Pose

Savasana

Stiff White Guy Yoga, Sunday 10:00am

15 peeps
Regulars

We worked with mulabandha and hips. Focus similar to Saturday's class with an emphasis on tuning to the flow of Prana. After the last Warrior 2, it was 11:18, so class ended quickly.

Opening
Constructive Rest Pose with Blanket and Strap
Mulabandha Awareness
Eye of the Needle and Hip rotation
Hamstring Stretching with Hip Rotation

Transition to Sitting
Marma Points/Nadi Awareness in legs
Rolving Head to Knee Pose
Yin Baddha Konasana

Malasana
Wide Leg Leaning Uttanasana
Roll up to Standing

Tadasana

Hand Mudra Mulabandha Partner Exercise

Tadasana
Ujayyi Prananyama
LAM

3 Rounds of Progressive Lunge Salutes

Tadasana
Palm Prana Awareness (Slinky Method)

Moving towards Warrior 2 in 3 Stages

Stage 1
Wide Leg Stance with Gross Obvious Attention to Leg Lines and Breath
Hammock Pose
Tadasana

Stage 2
Warrior 2 Dance Both Sides
Hammock Pose
Tadasana

Stage 3
Warrior 2 Dance
Warrior 2
Repeat Other Side
Hammock Pose
Squat
Transition to Floor

Knees to Chest
Bridge Pose x 2

Cosmic Rest Pose
Savasana

Stiff White Guys Saturday @ 10:45am

It was another beautiful winter day in Ojai. Warm and clear.

11 Peeps. Almost all men in their late 60s, almost or over 70.

Theme: Mulabandha and Hips.

Began Supine in Bound Constructive Rest pose.
Remove blanket and strap and remain on Back.

Deliberate awareness to mula bandha with attention to engaging the perineum.
The action we used was to draw the sit bones, tailbone and pubis towards each other.

Eye of the Needle Play with emphasis on understanding the rotation of the hips.
Hamstring Stretching with a Strap and Hip Rotation

Transition to standing

Easy Wide Leg Uttanasana with Knee Bending and Leaning
Squat
Uttananasa
Roll up to Standing

Partner Exercise using Chin Mudra to Experience the strength of mula bandha
Some lecture on Prana and the roll of Mula Bandha
Everyone got the demo which was awesome.

Tadasana
Ujayyi Pranayama
YAM
3 Rounds Simple Lunge Salutes

Moving towards Warrior 2

Round 1
Legs Wide in Prasarita Padottanasana Stance
Activation of Leg Lines with Breath and Gross Muscular Effort
Hammock Pose with 2 Bricks
Tadasana

Round 2
Repeat Round 1 But add the Arms in the Wide Stance and begin to find the lines with just the breath, not the muscular effort

Round 3
Wide Stance in Prep for Warrior 2
Warrior 2 Dance 5 Rounds
Repeat to Other Side
Hammock Pose
Squat
Uttanasana
Roll up to Standing
Tadasana

Transition to Earth
Knees to Chest

2 Rounds Bridge Pose
Easy Spinal Twisting

Savasana

Sweet Vinyasa Monday 8:30am

10 Peeps
1 Drop In

Intimate group. Continued the geeky technical play of tailbone to heart to neck. This is making it's way towards alignment for sitting.

Opening of Heart over 2 Bricks
Pelvis Rocking
Breath into Belly
The Shimmy

Rock up to Sitting

Sukhasana with Tailbone and Pelvis Awareness to Forward Fold
Chest Press
(Change Legs and Repeat)

Roll onto All Fours

Easy Side Plank Both Sides
Childs Pose

Plank
Dog

Sequence 1
from Dog
Lunge to Crescent Moon (geeky)
Hamstring Stretching
Lunge
Dog

Repeat Sequence 1

Dog
Plank
Sphinx with Rounding and Traction Play
Rest. Windshield Wiper.
Cobra with Rounding and Traction Play
Rest. Windshield Wiper.

Cobra Locust Vinyasa Demo

Cobra Locust Vinyasa

Childs Pose
Squat
Uttanasana
Roll up to Standing

Tadasana with Alignment Play and Shoulder Opening x 2

Standing Sirsasana
Transition to Kneeling

Headstand Prep
Headstand Play with Tailbone and Heart Awareness
Rest in Childs
Vajrasana sit
(there was only 10 minutes left here! i have no idea how class went by so quickly.)

So all we had time for was to get supine, do a spinal twist and find savasana

(ideally we would have sat a lot longer in vajrasana and then maybe moved to a seated spinal twist and hip opener or a bridge pose... oh well).

Soft Vinyasa, Saturday 9am

19 peeps

5 new Drop Ins

Young Group.  I might have paid more attention to that and kicked it up a notch.  At one point I thought we might get to Galvasana, but I am still working on this mulabandha thing.  Today I started to introduce a dialogue around muladhara, sharing insights from this blog.

Started with foot rubbing baddha konasana.

The microphone doesn't start till group goes into Pose.

Yin Style Baddha Konasana

Transition onto backs to Awaken Pelvic Floor

Rock n Roll up to Squat

Uttanasana

Roll up to Standing

Uddiyana Bandha and Mula Bandha Play

Tadasana

Ujayyi Pranayama

YAM

Sequence 1

Sun to 

Lunge

Hammock

Warrior 2 Dance

Twisting Lunge

Dog

Repeat Sequence 1 Other Side

Easy Side Plank Sequence

Vinaysa 1

Dog

Plank

Locust 2

Rocket Cat

Childs Pose

Plank

Dog

Step Forward Uttanasana

Roll up to Standing

Seqeunce 2

Sun to 

Lunge

Side Angle Prep Pose

Triangle Pose

Side Angle Pose

Deep Hip Opener

Pigeon (here is where i thought "galvasana?")

3 Legged Dog

Vinyasa 2

Dog

Plank

Locust 3

Rocket Cat

Childs

Plank

Dog

Repeat Sequence 2 Other Side

Side Plank Sequence

Repeat Vinyasa 2 with different interlace of fingers

Step Forward Uttanasna

Roll up to Standing

Tadasana

Vrksasana to Hip Stretch

(there was not enuf time for galvasana today)

Tadasana

Squat

Transition onto Backs

Windshield Wiper

Bridge x 2

Low Back Release

Savasana

Sweet Vinyasa 8:30am Wednesday

15 Peeps

Another Cold morning in the studio, so we start vigorously right away.  This is changing the arc of the class for me with a lot of time towards the end.  It has been throwing me off a little as I am not totally sure what to do and yet it feels like old times cuz all of a sudden there is time for a sitting routine.   Focus on pelvic floor, breath, the theory of Pranayama and the vayus.

Squat

Cowboy Negotiation Pose

Wide Leg Uttanasana

Roll up to Standing

Shaking and Shimmering

Tibetan HA Breath Pattern

Uddiyana Bandha and Mula Bandha Play

Tadasana

Ujayyi Pranayama

YAM

Sequence 1

Sun to 

Lunge

Hammock

Warrior 2 Dance

Twisting Lunge

Vinyasa 1

Dog

Plank

Locust 1

Rocket Cat

Childs Pose

Plank

Dog

Repeat Sequence 1 other Side from Dog

Easy Side Plank Sequence

Plank

Dog

Uttanasana

Roll up to Standing

Tadasana

(theory and application)

Sequence 2

Sun to Lunge

Side Angle Prep Pose

Triangle 

Side Triangle

Warrior 2 Dance

Twisting Lunge

Pyramid Variation

Vinyasa 2

Dog

Plank

Locust 2

Rocket Cat

Childs Pose

Plank

Dog

Repeat Sequence 2 Other Side

Side Plank Sequence

Vinaysa 3

Dog

Plank

Locust 3

Rocket Cat

Childs Pose

Vajrasana Meditation

Navasana/Sukhasana Pattern

Play towards lifting self off ground

Roll Back onto Backs

Windshield Wiper

Bridge with Abdominal Sequence x 3

Roll up to Sitting

Revolving Head to Knee Pose both Sides

Upward Facing Upavishta Konasana

Baddha Konasana

Savasana

Sweet Vinyasa 8:30am Monday

16 Peeps

Cold in the Studio.  The heater is broken.  So we started right away.  Similar Sequence as Saturday.  Talk on Suffering and Sutra 1.2.  Lots of emphasis on the Ujayyi and pelvic floor lift.  Long savasana.

Squat

Cowboy Negotiation Pose

Uttanasana

Roll up to Standing

Tibetan 3 Part inhale HA Breath

Arm Prana

Heart Prana

Heart Hand Prana

Tadasana

Ujayyi Pranayama

YAM

Sequence 1

Sun to

Lunge

Hammock

Warrior 2 Dance

Twisting Lunge

Dog

Vinaysa 1
Dog
Plank
Locust 1
Windshield Wiper
Rocket Cat
Childs

Side Plank Sequence

Repeat Sequence 1 Other Side from Dog

Repeat Vinaysa 1 with Locust 2

Plank

Dog

Uttanasna

Roll up to Standing

Tadasana

Attention to Pelvic Floor

Sequence 2

Sun to Lunge

Side Angle Prep

Triangle

Side Triangle

Side Angle Pose

Lunge

Vinaysa 1 with Locust 3

Repeat Sequence 2 Other Side from Dog

Repeat Vinaysa 1 with Locust 3 (opposite Grip)

Childs Pose

Side Plank Demo

Side Plank Pose Play

Vinyasa 1 with Locust 2

Childs Pose

Vajrasana Mediation

Navasana and levitation Play

Bridge Pose x 2 (optional wheel)

Rock and Roll to Sitting

Revolving Head to Knee Pose

Upavistha Konasana

Upward Facing Upavistha Konasana

Rolling

Sukhasana both sides

Sit

Savasnaa

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

Soft Vinyasa, Saturday 9am

16 or so Peeps

Theme: Mulabandha and Stepping off the path of suffering and finding ease with less effort.

It was cold in the studio, so we started off actively.  I am writing this from memory, so might not be exactly correct.

Squat

Cowboy Negotiation

Wide Uttanasana

Malasana

Wide Uttanasana

Roll up to Standing

Uddiyana Bandha Play

Mula Bandha Play

Heart Tapping

Tadasana

Ujayyi Breathing

YAM

Sequence 1

Lunge

Hammock

Warrior 1

Twisting Lunge

Dog

Easy Side Plank Sequence

Repeat Sequence 1 Other Side from Dog

Uttanasna

Roll up to Standing

Heart Hand Prana Play in Preparation for Side Plank Work.

Sequence 2

Sun to Lunge

Side Angle Prep Pose

Triangle Pose

Side Triangle

Side Angle Pose

Lunge

Vinyasa 1

Dog

Plank

Locust 1

Rocket Cat

Childs Pose

PLank

Dog

Repeat Sequence 2 Other Side

Repeat Vinyasa 1 with Locust 2

Demonstration of Side Plank with Suggestion to find the Lines more Energetically.

Side Plank Play Both Sides

Vinyasa 1 with Locust 3

Childs Pose

Vajrasana Meditation

Levitation Play

Transition onto Backs

Bridge Pose x 2

Roll up to Sitting

Favorite Forward Fold

Sit

Savasana

Soft Vinyasa, Saturday 9am

15 Peeps

4 New Out of Towner Drop Ins

Alana has been having levitation dreams.  So that has inspired me to bring back the mulabandha teaching.  Today I started to introduce the play of the pelvic floor.  Mulabandha is eventually an energetic lift but like most things, it's easier to start gross and move towards the subtle.  I hesitated for a moment since there were 4 peeps I had never met, but not for long.

Today just started to bring the awareness there during the practice.  I talked too much.  Working out lots of complex ideas and unloaded a bit on the group.  Also, in the transition from one phase towards another, there is a bit of clutter.

Yin Style Baddha Konasana

Transition onto Backs and Play with Meeting the Pelvic Floor

Roll up to squat

Wide Leg Uttanasana

Roll up to Standing

Uddiyana Bandha Play

Tadasana

Ujayyi Pranayama

YAM

Sequence 1

Sun to Lunge

Hammock

Warrior 2 Dance

Twisting Lunge

Vinaysa 1

Dog

Plank

Locust 1

Rocket Cat

Childs Pose

All Fours

Plank

Dog

Repeat Sequence 1 Other Side from Dog with Leg Lift

Vinaysa 2

Dog

Plank

Locust 2

Rocket Cat

Childs Pose

All Fours

Easy Side Plank Pose Sequence

Childs

Plank

Dog

Uttanasana

Roll up to Standing

Tadasana

Heart Tapping 

Arm Prana Extension Exercise

(i thought we would move towards side plank, but did not end up doing that)

Heart Hand Prana Exercise

YAM

Sequence 2

Sun to Lunge

Hammock

Horse

Squirt

Malasana

Uttanasana

Low Slinky Lunge

Hamstring Stretch

Lunge

Vinaysa 3

Dog

Plank

Locust 3

Windshield Wiper

Rocket Cat

Childs Pose

(this is where i might have inserted the side plank work.  but was guided otherwise)

Repeat Standing Sequence 2 Other Side from Dog with Leg Lift

Repeat Vinyasa 2

Childs Pose

Vajrasana Meditation

Beginning Play with Lifting self off the ground

Forward Fold

Transition onto Backs

Windshield Wiper

Eye of the Needle

Eagle Spinal Twist

(Both Sides)

Savasana

Sweet Vinaysa, Monday 8:30am

19 peeps
2 Drop Ins

Similar Theme as we have been playing with. The action of the tailbone towards the pubis. The awareness of the River Current of the Spine. This is really working. I am so delighted. When we began on the journey of attempting to understand the subtle energetics, we started so gross and now everyone seems totally dialed in.

Sit

Easy Cross Legged Forward Fold
Easy Side Bend
Switch Legs and Repeat

Slumpy Dandasana
Chest Press Dandasana

Cat Cow
Childs
1/4 Dog
Rounded Back
Plank
Dog

SF RF Lunge
SF LF
Half Arch
Uttanasana

Roll up to Standing

Shoulder Shrugs
Tadasana Geek Out
Spine Awareness

Ujayyi Breath Geek Out

2 Rounds Lunge Salutes
(Same Pattern as Lately)

Wise Guy

Standing Pose Sequence 1
(Taught in Lunge Salute Pattern)

Sun to
Lunge with LF Forward
Side Angle Blueprint
Trikonasana
Side Triangle
Side Angle Pose
Twisting Lunge

Vinyasa 1
Dog
Rounded Plank
Dog
Round to Cobra
Windsheild Wiper
Rocket Cat
Plank
Dog

RL Lift
Lunge
Repeat Sequence 1 on other side

Step forward Uttanasnana
Utkatasana

Tadasana

Standing Pose Sequence 2
Sun to
Lunge with RF Forward
Blue Print Side Angle
Triangle
Open Triangle
1/2 Wrapped Trikonasana
Half Moon
Standing Splits
Pigeon

Dog with Hip Release
Repeat Vinaysa 1 or roll into Updog

LF Lift through to Lunge
Repeat Standing Sequence Other Side

Repeat Vinyasa 1 or roll into Updog
Childs Pose

Vajrasana Meditation

Seated Spinal Twist

Savasana

Tuning, Sunday, March 30, 1 to 4pm

15 Peeps
Mix of Regulars and Occasional Peeps.

I had warned everyone that we were going to be geeking out on the bandhas and breath. But I did not know in advance that I was going to be suffering from an allergy attack. I am not sure that the workshop was successful. But I learned a great deal and was able to see where we need to start sprinkling some of the work we did today more throughout the classes. I felt comfortable checking in with peeps to make sure everyone was on track. What was super fun was to not feel the need to produce a "Show". This class was very technical and broke stuff down.


Brief Talk and what we were Doing.
Emphasis on the back and forth between the subtle and the gross to dial in the subtle.
Not enough about Why.
But it seemed like so much Info already that maybe that was okay.


Start Supine.
Hip Rotation Awareness
- Apanasana
- Leg Extended up with Internal and External Rotation
- Eye of the Needle Prep with Int and Ex Awareness
- Dropped Over Eye of the Needle for Side Line Stretch
- Eye of the Needle

Repeat Other Side

Neutral Hip Pose
Strap Around Thighs, Hips on 3xFolded Blanket
The trick with this one is allowing the legs to relax into the strap so hips are relaxed in neutral. We used this shape to start to bring attention to the pelvic floor.

Aswini Mudra (Anal squeezing)
Vajroli Mudra (holding in the need to urinate)
Kegel
Perineum Lift
Perineum Triangle (sit bones, pubis bone and tailbone all drawing towards each other)

Relax and roll up.

Baddha Konasana with Hip Rotation Awarness
Squat

Hammock Pose (Prasarita Padottanasana with Arms Extended and heart dropping)
walk hands over to one side for Low Lunge (Yin Style)
Hammock Pose
Low Lunge Other side
(The thinking here was to open up the nadis/merdians of the Manipura before we did uddiyana bandha)
Horse with hands on legs

Release to standing

Uddiyana Banhda Play
Breath retention, navel lock, and play with coming up to standing with contractions held.
this felt fun and playful. Everyone pulled their shirts up. Everyone totally gets U.B. I keep making sure, but I probably don't need to so much.

Wall Work to get more breathing Room and HRA
Splat
Right Angle
Uttanasana

Standing @ Wall with Butt on Wall
HRA

Tadasana with HRA
Ujjayi Breathing

(The play here was to find the alignment of the breath to feel how the 3 main bandhas are activated with the alignment and no extra attention is needed).

Warrior 2 Dance
Lunge
Dog Pose
Lunge
Half Arch
Forward Fold
Complete Sun to Standing.

Repeat Other Side.

Neck Work.
Wise Guy Stretch and Others.
Tadasana with HRA and Breath and NECK.

(The Plan had been to take the work towards headstand, bridge and supported viparrita karni. But I wanted to leave an hour for the bandha meditation and relaxation afterwards. And at this point we were almost 2 hours into it! Goodness.)

Squat
Sit

Slumpy Swami Spinal Twist
Forward Fold in Sukhasana
Repeat Other side with Other Leg on top

Cowboy Negotitian Variation on Revolving Head to Knee Pose
Yin Baddha Konasana

Set up for sitting.
Showed different ways to get comfortable.
Suggested sitting at wall with block.
Showed lots of support.

Bandha Chakra Meditation

I learned these techniques from Paul Grilley and really like them. I was uncertain about sharing them all at once, but everyone seemed interested in giving it a go. Felt like it was a little much and it might have been better to get the inversion in, the back bend in and just do muladhara, svadhisthana and Ajna...but oh well. We did them all.

Muladhara
Start with awareness on breath.
Add the So Hum Mantra. 'So' on the inhale. 'Hum' on the Exhale.
The Root of the Muladhara is the tailbone, the flower is the pelvic floor.
Bring Awareness to the chakra.
Feel the So hum Mantra in the chakra.

Eventually, exhale and engage mulabandha, holding. Allow it to release and feel the spontaneous inhale and swelling of the belly, allowing throat to stay open. Slowly exhale and repeat. I guided for a few rounds than allowed the group to find on own.

Eventually relax the effort and listen.

I guided them to tether their awareness back to the breath to move onto the next chakra.

Svadhisthana
Root: Sacrum
Flower: Lower belly, between navel and pubic bone.

Same beginning, awareness of breath and then adding of the So Hum mantra.
Eventually, exhale and pull lower belly in, drawing up on mulabandha. Hold with throat open and then release, feeling the spontaneous expansion of the inhale. Hold breath in with belly expanded and with throat open. Then slowly exhale and continue.

Eventually relax the effort and listen.

I guided them to tether their awareness back to the breath to move onto the next chakra.

Manipura
Root: L2
Flower: Between the Navel and the Sternum

Same Beginning.

Eventually, exhale. Inhale and fill the belly up. Keeping throat open and belly expanded, apply uddiyana bandha and hold. Eventually relax and exhale. Take a few easy relaxed breaths and repeat. I guided for 3. Then sent them out on their own.

Eventually relax the effort and listen.

I guided them to tether their awareness back to the breath to move onto the next chakra.

Anahata
Root: T7
Flower: Heart

Same Beginning.

The bandha for the heart is the closing of the throat. Inhale Ujjayi Breath. Hold breath in with throat open and feel the prana circulating. Exhale Ujjayi and hold breath out with throat open. Continue.

Eventually relax the effort and listen.

I guided them to tether their awareness back to the breath to move onto the next chakra.

Vishuddhi
Root: C7
Flower: Front of throat

Awareness of breath. But mantra becomes Ham Sa to pull energy up from base of spine. (I am surprised that the heart chakra is not also Ham Sa and will have to practice a bit with that).

Eventually, Inhale Fully, close throat, relax muscular holding and feel energy rise up into throat. Relax constriction and exhale. Continue. This is difficult cuz the energy tends to get pulled up into the head too.

Eventually relax the effort and listen.

I guided them to tether their awareness back to the breath to move onto the next chakra.


Ajna Chakra
Root: Base of Skull
Flower: Between Eyebrows, Third Eye

Awareness to Breath. Addition of Ham Sa Mantra.

Start to use inhale breath to pull prana up the spine and feel the descent of the prana on the exhale breath. When this is checked in, Inhale breath up to base of skull, hold breath in as you tip the head forward allowing the prana to pool in the 3rd eye. Lift head back up and exhale allow the prana to run back down the spine. (Feels like a waterfall of cooling energy). Continue.

Eventually relax the effort and listen.

I guided them to tether their awareness back to the breath to move onto the next chakra.


Sahasrara
Crown Chakra at the Crown of the head.

Apply Kechari Mudra
As an alternative to swallowing the tongue, we played with pressing the tongue up against the hard and soft pallet of our mouths and imagined the Amrit nectar coming down into our throats.

Relax and Sit.

Suggestion was then to move into either, a restorative backbend or legs up the wall.
After 5 minutes, Savasansa for 10 more minutes.

Sit

Close.

1:1 Monday, March 17 Afternoon

My pal who is 70 or so.
Working with osteoarthritis in his hips.
Need easier stuff to do.

I introduced him to some of the energetic work.
If he can play with this, he can gain some vitality without too much effort physically.

Mula Bandha
Uddiyana Bandha

We went through the notes that he has been working with. Checking into what is working and what is not. Changing certain things and getting rid of others. The baseball shoulder stretches have been the most helpful.

Then I showed him new asana stuff:
Lunge Salutes with Chair

Triangle on a Chair
Half Moon on Chair

Sweet Vinyasa Wednesday, 8:30am

Too Many Notes
I am exploding with all this new stuff coming through that I want to teach, but not fully letting go of the old...and it is too much information.

12 Peeps
2 New Peeps from Michigan

Supine
Breath Awareness
Apanasana
Hip Rotation Awareness
Eye of Needle

Mula Bandha Awareness
(muscular and skeletal)

Roll up to Squat
Uttanasnaa

Uddiyana Bandha Work

1/4 Suns

Sequence 1
Sun to
Twisting Lunge
Blueprint Side Angle Pose
Triangle
Side Triangle
Parsva Konasana

Vinyasa 1
Dog
Plank
Sphinx
Windshield
Rocket Cat
Plank
Dog

Transition
One Leg Dog
Lunge
Standing Splits Pump with MB Awareness
Squat
Uttanasnaa

Complete Sun to Standing

Repeat Sequence 1

Vinyasa 2
Dog
Plank
Locust with interlaced fingers behind back
Rocket Cat
Plank
Dog

Repeat Transition 1

Complete Sun to Standing

Cactus Arms to Inverted Handstand

Transition to Wall
Splat
Right Angle
Uttanasna

Shoulder stretch @ Wall
Splat
Right Angle
Uttanasna

Half Handstand 2x
Handstand

Inverted Sirsansa Prep
Sirsasana

Childs

Roll onto back

Windsheild
Bridge
Urdhva Dhanurasana

Knees to chest

Ab Seqeunce
Upward Facing paschimottanasana

Spinal Twist

Savasna

Yoga Basics, Wednesday @ 5:15pm

10 Peeps

I am still in the process of trying to convey how to tap into and feel and source the subtle energies. So far I have been focusing on directing the breath and using it to access the currents. Since Sunday's workshop, I am feeling into introducing the bandhas even into the basics classes. Slowly navigating these waters.


Start Supine
Breath Awareness
Low Back and Sacrum Awareness

Exhale Kumbhaka
(This is my attempt to start to work peeps up towards uddiyana bandha)

Hamstring Stretch

Transition onto all fours

Cat/Dog with tailbone awareness
Childs
Cat/Dog with specific breath awareness (front and back of body)

Plank
Dog

Uttanasana
Roll up to Standing

Transition to Wall
Splat and Right Angle to understand breathing down the front and back of body.
Uttanasana

Wide Stance on Mat
Leg Channel Awakening with "squeezing" and "pressing"
Prana focus in legs
(A little introduction to mulabandha)

Arm Tapping to wake of Arm Channels
Chest Tapping, stages 1 thru 3 with Sound
Arm Prana Extension Energy Work

1/4 Suns

Warrior 2 Dance with Breath and Prana Awareness
Wide Leg Forward Fold

Tadasana
Breath/Nadi and Feet and Nostril Awareness

Warrior 2
Side Angle Pose
Triangle Pose
(Repeat Other Side)

Wide Leg Forward Fold
Squat

Transition to Earth

Paschimottanasana with Strap and Blanket
(Focus on Tailbone Action and Breath Awareness)

Revolved Head to Knee Pose
Seated Spinal Twist
(Repeat Other side)

Paschimottanasana with Strap and Blanket
Focus on Tailbone Action and Breath Awareness

Supported Heart Opener

Savasana

Yoga Basics, Monday @ 5:15pm

10 Peeps
3 New

Again, I was inspired to try to share a little of the work we did in the Tuning workshop on Sunday. The energy of the folks was really divergent and it was the kind of class that required me to "just keep going". This combined with the effort to share some new subtle ideas made it especially challenging. By the end, there was a collective calm, but it took a lot to get there.

Opening
Start Supine
Low Back and Sacrum Awareness
Breath Awareness

Mulabandha Awareness

Squat
Dangling forward fold
Roll up to standing

Breath and Mulabandha Awareness

Side Stretching
Shoulder Stretches with Strap
Shoulder Rotation Awareness (Swamp Monster and Cactus)
Standing Sirsasana

Transition to Wall
Splat
Right Angle
(focus on breath awareness on the front and back sides of the body)
Dangling Forward Fold

Shoulder Opener on Wall
Splat
Right Angle
Dangling Forward Fold

Wide Stance
Focus on Dialing in lines of energy in Legs
Warrior 2 Dance Both Sides

Tadasana with Breath Awareness in feet and nostrils

Warrior 2 Dance
Low Lunge
Uttanasana
Roll up to Standing

Repeat on other side

Sirsasana Prep into Center of Room
Sirsasana Prep at Wall with 3 Blocks

A few peeps went up into headstand
Others worked lifting one leg at a time

Childs Pose

Bridge Pose
Supported Bridge Pose

Knees to Chest

Legs Up Wall for Savasana

Quiet Sit