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.

Sweet Vinyasa 8:30am Wednesday

12 Peeps

Emphasis on a fluffy relaxed Spine.  The play of opposites.  Finding the structure and stability to then relax.  Talk on the difficulty of letting go of the ego when you have haven't even created one worth letting go of. 

Sukhasana

Foreword Fold and Side Bend (Both Sides)

Transition to All Fours

Easy Side Plank

Childs Pose

Plank

Dog

Sequence 1

Lunge

Hammock

Lunge

Dog

Repeat Sequence 1 Other Side

Sphinx Vinyasa

Uttanasana

Roll up to Standing

Tadasana

LAM

Sequence 2

Lunge

Hammock

Warrior 2

Twisting Lunge

Dog

Locust 1 Vinyasa

Repeat Sequence 2 Other Side

Locust 1 Vinaysa

Side Plank Both Sides

Dog

Uttanasana

Roll up to Standing

Tadasana

LAM

Sequence 3

Sun to Lunge

Side Angle Set Up 

Triangle

Side Triangle

Reverse Warrior

Side Angle

Deep Hip Lunge

Pigeon

3 Legged Dog

Locust 2 Vinyasa

Repeat Sequence 3 Other Side

Bow Pose Vinyasa x 2

Childs Pose

Vajrasana with Ajna Chakra Meditation

Half Lord of the Fishes

Cow Face Pose

(Switch Legs and Repeat Other Side)

Foreword Fold of Choice

Savasana

Sit

Sweet Vinyasa Wednesday 8:30am

10 Peeps

Similar as we have been doing. The emphasis is on starting to tune to the spine in the asana practice. This seems a very good way to start to prepare for sitting. The talk was around this task and allowing the subtle to become obvious by attending to it.

Heart Opener on 2 Bricks. See Yoga Video.
Pelvis Rocking. See Yoga Video.
The Shimmy. See Yoga Video.

Roll up to Sitting
Sukhasana with Forward Fold and Side Bending

Transition onto All Fours

Easy Side Plank Both Sides
Childs Pose
1/2 Dog
Plank
Dog

Sequence 1
Lunge
Twisting Lunge
Hammock
Lunge
Dog

Repeat Sequence 1 Other Side

Plank
Sphinx
Rocket Cat
Plank
Dog

Step Forward
Uttanasana
Roll up to Standing

Tadasana
Ujayyi Pranayama
LAM

Sequence 2
Sun to
Lunge
Side Angle Blueprint
Triangle
Side Triangle
Side Angle Pose
Lunge
Dog

Rolling Updog Vinyasa

Repeat Sequence 2 Other Side

Rolling Updog Vinyasa

Step Forward Uttanasana
Roll up to Standing

Tadasana
Prana Palm Awareness

LAM
Sequence 3
Sun to Lunge
Side Angle Blueprint
Triangle
Open Triangle
Wrapped Triangle
Wrapped Side Angle (Bound Option)
Deep Low Hip Opener
Pigeon
3 Legged Dog
Revolved Dog
Dog

Rolling Updog Vinaysa

Repeat Sequence 3 Other Side

Childs Pose
Vajrasana sitting

Bridge Pose with 2 Blocks and a Blanket

Supine Heart Opener with Supported Baddha Konasana

Savasana

Soft Vinyasa Saturday 9am

15 Peeps
2 Drop Ins


Similar theme. Connection to the spine and using that as the focus through the practice. The talking points were on the possibility of "doing yoga Now...connecting Now." No real peak, just a continual focus on the spine.

Heart Opener on 2 Bricks. See Yoga Video.
Pelvis Rocking. See Yoga Video.
Windshield Wiper
The Shimmy. See Yoga Video.

Sukhasana Forward and Backward. See Yoga Video.

Transition to All fours

Easy Side Plank Both Sides
Childs Pose
1/2 Dog

Plank
Dog

Sequence 1
Twisting Lunge
Hammock
Lunge
Dog

Repeat Sequence 1 Other Side

Plank
Sphinx with Tailbone Heart Awareness
Rest. Windshield Wiper.

Rocket Cat.
Plank
Dog

Step Forward Uttanasana
Roll up to Standing

Tadasana
Spine Attention

LAM

Sequence 2
Sun to Lunge
(Similar to this Yoga Video, but with emphasis on spine)
Blueprint Side Angle
Triangle
Side Angle
Lunge
3 Legged Dog
Dog

Rolling to Upward Facing Dog Vinyasa

Repeat Sequence 2
Repeat UD Vinyasa

Step Forward Uttananasa
Roll up to Standing

Tadasana
Spine Attention
Awareness of Prana in Palms

Sequence 3
Sun to Lunge
Side Angle Blueprint
Triangle
Open Triangle
Wrapped Triangle
Wrapped or Bound Side Angle Pose
Deep Hip Opener
Pigeon
3 Legged Dog
Revolved Dog
Dog

Roll into Upward Facing Dog
Roll back

Repeat Sequence 3
Repeat UD Vinaysa

Rest Childs
Vajrasana

Transition to backs

Bridge Pose
Bridge Pose with Block to Viparitta Karni
Bridge Pose
Rest

Eye of the Needle to Eagle Twist Both Sides

Cosmic Rest Pose

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).

Sweet Vinyasa Monday 8:30am

I did not write this out on Monday, April 20. So I am writing it on Wednesday the 22nd from Memory. So it's a little fuzzy.

20 Peeps

Similar theme, using the props to create some memories to help establish some alignment ideas as well as talk about the mechanism of memory.

Block behind heart.

Widening the Base. See the Yoga Video.
Simultaneous Opposites. See the Yoga Video.
Tuning Navel and Sacrum. See the Yoga Video.


Malasana
Uttanasana
Roll up to Standing

Tadasana Bound with Shoulder Opening. See the Yoga Video.

Tadasana san Binding.
Attention to Tailbone.
LAM


Sequence 1
Sun to Twisting Lunge
Hammock
Twisting Wide Leg Stance
Warrior 2 Dance
Lunge
3 Legged Dog
Dog

Repeat Sequence 1 from Dog

Sphinx to Cobra Vinyasa
Dog
Plank
Lower to Earth
Sphinx
Windsheild Wiper
Rocket Cat
All Fours

Easy Side Plank Both Sides
Dog

Uttanasana
Utkatasana
Tadsana

Awareness to Sacrum
VAM

Sequence 2
Sun to Lunge
Twisting Triangle Variation
Prasarita Padottanasana A
Twisting Horse
Squirt Pose
Prasarita Padottanasana A
Lunge
3 Legged Dog

Locust Cobra Vinaysa

Repeat Sequence 2 From Dog
Adding Side Splits after the squirts

Locust Cobra Vinyasa

Rest Childs Pose
Vajrasana

Camel from Brick x 2

Childs Pose

Janu Sirsasana with a Twist Both Sides
Wide Yin Like Baddha Konasana
Transition to Supine

Hip Neturalizer

Savasana

Sit

Sweet Vinyasa Wednesday 8:30

14 Peeps
Core Peeps

Similar theme, using the props to create some memories to help establish some alignment ideas as well as talk about the mechanism of memory.

Block behind heart.

Widening the Base. See the Yoga Video.
Simultaneous Opposites. See the Yoga Video.

Everyone in the group is familiar with the navel to sacrum action, so we did not review it.

Malasana
Cowboy Negotiation
Uttanasana
Roll up to Standing

Tadasana Bound with Shoulder Opening. See the Yoga Video.

Tadasana san Binding.
Attention to Tailbone.
LAM


Sequence 1
Sun to Twisting Lunge
Hammock
Twisting Wide Leg Stance
Warrior 2 Dance
Lunge
3 Legged Dog
Dog

Sphinx Vinyasa with awareness in the tailbone
Dog
Plank
Lower to Earth
Sphinx
Windsheild Wiper
Rocket Cat
All Fours

Easy Side Plank Both Sides
Dog

Repeat Sequence 1 from Dog

Sphinx to Cobra Vinyasa with Navel to Spine Awareness

Side Plank Both Sides

Dog
Uttanasana
Utkatasana
Tadsana

Awareness to Sacrum
VAM

Sequence 2
Sun to Lunge
Twisting Triangle Variation
Hammock
Twisting Horse
Squirt Pose
Prasarita Padottanasana A
Lunge
3 Legged Dog

Locust Cobra Vinaysa

Repeat Sequence 2 From Dog
Adding Side Splits after the squirts

Locust Cobra Vinyasa

Rest Childs Pose
Vajrasana

Camel from Brick x 2

Childs Pose

Janu Sirsasana with a Twist Both Sides
Baddha Konasana
Transition to Supine

Happy Baby to Supine BK Sequence

Savasana

Sit

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