Stiff White Guys Yoga, Saturday 10:45am

12 Peeps

Opening
Impressing the Heart with Shoulder Opening
Tailbone Awareness
Shimmy

Supine with Heals touching wall
Knee to Chest each Side

Place brick under sacrum to enhance the thigh stretch
Knee to Chest with Brick, opposite leg extended touching wall
Hamstring Stretch Same Side with Strap

Repeat Other Side

Release Brick

Supine Extended Tadasana

Transition to Sitting

Easy Casual Side Bending

Transition to Standing

Uttanasana
Roll up to Standing

3 ROunds Lunges with Tadasana Play moving towards Crescent Moon

Even Cowgirls get the Blues with Block Play
Downward Facing Dog Play

Headstand Prep with 3 Blocks at Wall

Ollie, Babs and Barbie all got up.

Bridge Pose with 2 Blocks and a Blanket
Viparitta Karani
Rest in Open hearted Butterfly

Savasana

Sit

Stiff White Guys Yoga, Sunday 10am

18 peeps
A few drop ins, but no one brand new

There was a request for post mardi Gras Yoga.
Too much drinking and dancing.

So we opened with:

Calf Torture
Arch Torture
and Toe Torture
Standing Forward Fold

Roll up to Standing

Hokey Pokey
Full Body Shaking

Lebowski Arm Circles

3 Rounds Lunge Salutes

Even Cowgirls Get the Blues x 2 Solo
With Partners
Again Solo

Plank to Down Dog to Childs x 2

Sphinx x 2 (with wise guy)
Roll onto Backs
Knees to Chest

Feet @ Wall
Knee to Chest
Happy Baby
Repeat Other Side

Repeat with Block under Sacrum to Feel Stretch in Psoas

Bridge x 2
Happy Baby

Easy Spinal Twist Both Sides

Savasana

Stiff White Guy Yoga, Sunday 10:00am

20 Peeps
2 Drop Ins

AL Assisted.  This was totally fun.  I was so happy she was there.


The mood was light and like family.  The class was kind of funny.  We worked the arms and then we worked the legs.  Almost like 2 mini peaks.  But maybe what we did did not matter so much as the joyful and easy relaxed mood that persisted.  And everyone seemed happy.


Opening
Supine
Windshield Wiper
Tailbone Awareness
Shimmy
Eye of the Needle Both Sides


Transition tot Sitting


Sukhasana with Easy Side Bending
Side Bending for Real


Transition to Vajrasana on 2 Blocks
Shoulder Rotation Play
Arm Extension Play
Neck Stretching


Even Cow Girls Get the Blues
Solo, With Partners, Solo


Plank

Downward Facing Dog
Childs


Plank
Down Dog
Uttanasana
Roll up to Standing


Grounding the Legs with a Block Method


Little Tree Both Sides
Uttanasana
Malasana
Uttanasana
Roll up to Standing


Tadasana


Tree Both Sides
Uttanasana
Malasana


Transition onto Backs


2 Rounds Bridge
Knees to Chest


Easy Spinal Twist


Savasana

Stiff White Guys Yoga, Sunday 10am

22 Peeps

6 Drop Ins

Crowded class with a lot of peeps I was just meeting and several peeps who had never done yoga.

So, it was a slow and easy class, but we did some partner work which was new and fun.

Opening

Impressing the heart with Shoulder Work

Windshield Wiper

Tailbone Awareness

Shimmy

Knees to Chest

Supine Tadasana

Transition to Sitting

Sukhasana

Easy Loose Sidebending

Side Bending Both Sides

Forward Fold Both Sides

Dangling Rocking Uttanasana

Malasana

Uttanasana

Roll up to Standing

Tadasana

Palm Prana Ping Pong

Ujayyi Pranayama

YAM

3 Rounds Lunge Salutes Progressively more difficult

with Tadasana in between and some shoulder opening

Childs Pose

Even Cowgirls Get the Blues Asana

Partner Assistance to feel the Levitor Scapulae releasing

Plank to Down Dog x 2 with attention to keeping shoulders aligned and neck soft

Locust x 3

Roll over

Bridge Pose x 3

Eye of the Needle Both Sides

Spinal Twist

Savasana

Soft Vinyasa Saturday 9am

18 Peeps
3 New Peeps

Opening
Sukhasana Forward Fold with Side Leaning
Spinal Twist
(Switch Legs and Repeat)

Roll onto All Fours
Easy Side Plank
Childs

All Fours
Plank
Dog

Vajrasana
Shoulder Rotation Understanding and Neck Stretching
Dog
Childs

Shoulder Rotation and Levator Scapulae Understanding on Forearms with a Brick

Dog Pose with Same Actions as explored on forearms with a Brick

Round of Lunge Salutes
Locust Vinyasa
Uttanasana
Roll up to Standing

Standing Sequence
Tadasana
Uthitta Tadasana with Shoulder Blade Geeking
Interlaced Finger Shoulder Stretch with Foreword Fold
Lunge
Hammock
Horse with Eagle Arms
Squirt
Prasarita Padotanasana
Warrior 2 Dance
Warrior 2
3 Legged Dog
Dog

Locust Vinaysa
Uttanasana
Roll up to Standing

Repeat Standing Sequence Other Side
Locust Vinyasa
Childs Pose

Half Forearm Balance with Brick @ Wall

Option to take it to Headstand, Forearm Balance, or Handstand
5+ minutes of Play

Rest in Childs Pose
Transition to Backs

Bridge to Viparita Karani (or supported bridge with brick)
Plow
Roll out
Uttana Padasana
Eagle Spinal Twisting

Savasana

Sit

Stiff White Guys Yoga, Sunday 10am

13 Peeps
1 Drop In

Opening
Impressing the Heart
Windshield Wiper
Eye of the Needle Sideways Play
Eye of the Needle
Hip Rotation Play

Hamstring Stretching with a Strap
Sukhasana with Easy Wimpy Side Bending
Easy Twisting
Side Bend "for Real"
Seated Forward Fold with Hip Rotation Emphasis

Uttanasana
Roll up to Standing

Shoulder Rotation Awareness
Strap Work to Open Shoulders
Neck Stretching Sequence with Wise Guy

Tadasana
YAM
Lunge Salute 1
HAM
Lunge Salute 2
OM
Lunge Salute 3
HAM
Lunge Salute 4

Uttanasana
Malasana
Transition to Earth

Bridge Pose x 3 in Stages

Knees to Chest
Eagle Wrap Spinal Twist Both Ways
Knees to Chest

Savasana

Sit

Stiff White Guys Yoga, Saturday 10:45am

9 Peeps

1 Drop in

Supine

Windshield Wiper with Neck Movement

Eye of the Needle Sideliner Play

Eye of the Needle

Hamstring Opening with a Strap

Transition to Sitting

Sukhasana

Easy Wimpy Side Bending

Easy Wimpy Twisting

Side Bending "For Real"

Easy Forward Folding

Uttanasana

Roll up to Standing

Shoulder Opening with a Strap

Neck Opening and Stretching

"The Bobble Head"

Transition to a Wall

Right Angle Pose

Uttanasana

Transition to All Fours

Wall Dog x 2

3 Block Headstand Prep Play x 2

Headstand Prep x 2

Impressing the Heart with 2 Bricks

Savasana

Soft Vinaysa, Saturday, 9am

10 Peeps

It rained in Ojai today.  A little.  But it never rains in August.  Never.  So it felt like a special day. Usually when the class is more intimate, I will ask for requests.  "Hips" was the only one.  I was surprised with the class that I taught.  I focused on the themes of "God is in the details," the support and substance of the dark feminine and the importance of becoming whole.  I had a major dream last night which most likely lead to this talk.  I pulled from an Alan Watts presentation, "I have met God and She is Black."

We peaked at CowFace.  The asana instruction was geared towards grounding and allowing the earth to have us.

Opening

Supine

Windshield Wiper with Neck Movement

Eye of the Needle Side Play

Eye of the Needle

Happy Baby and Baddha Konasana Play

Hip Rotation Review

Sukahsana 

Easy Side Bending

Easy Twisting

Side Bending "for real"

Forward Folding with Emphasis on Hip Rotation

Uttanasna

Roll up to Standing

Shoulder opening with Strap

Moving towards Cow Face Arms

Tadasana

LAM

Sequence 1

Sun to Lunge

Crescent Moon

Dog

(on same side)

Warrior 1

3 Legged Dog 

Dog

Locust 1 Vinyasa

Repeat Sequence 1 Other side from Dog

Locust 2 Vinyasa

Uttanasna

Utkatasana

Tadasana

LAM

Sequence 2

Sun to Lunge

Warrior 1

Parsvottanasana

Warrior 3

Standing Splits

Pigeon

3 Legged Dog

Dog

Locust 3 Vinyasa

Repeat Sequence 2 Other Side from Dog

Locust 3 Vinaysa

Childs Pose

Half Lord of the Fishes

Cow Face

(Switch Legs and Repeat Other Side)

Favorite Forward Fold

Supine

Eagle Spinal Twist Sequence

Savasana

Sweet Vinyasa, Wenesday 8:30am

12 peeps
2 Drop Ins

Continued to focus on finding the clarity of right alignment inside. The experience of choicelessness. Sutra 1.1, 1.12 and Krishnamurti's, "The Free Man has no Choice." Relaxed practice. Moved towards headstand.

Opening
Supine Windshield Wiper with attention to neck movement

Transition to Sitting
Sukhasana
Easy "Wimpy Side Bending" See Schiffmann Clip for Example.
Easy Gentle Twisting

Side Ways Foreword Fold
Side Bend
(Switch Legs and Repeat Other Side)

Neck Stretching

Uttanasana
Sqaut
Uttanasana
Roll up to Standing

Tadasana
Utthita Tadasana
Sequence 1
Sun to Lunge
Dog
Warrior 1
Dog

Locust 1 Vinyasa

Repeat Other Side From Dog

Locust 2 Vinyasa

Dog

Uttanasana
Malasana
Uttanasna
Utkatasana
Tadasana

Tadasana
Utthita Tadasana
Sequence 2
Sun to Warrior 1
Parsvottanasana
Warrior 3
Standing Splits
Pigeon
3 Legged Dog
Dog

Locust 3 Vinaysa

Repeat Sequence 2 from Dog

Locust 3 Vinyasa

Uttanasana
Utkatasana
Tadasana

Inverted Sirsasana 1

Transition to Dog
Transition to All Fours

Headstand Prep

Headstand Play
(5 minutes)

Childs Pose

Transition onto Backs

Bridge 1
Bridge 2 to Viparitta Karani
Casual Plow
Roll out to Supine
Uttana Padasana

Easy Spinal Twist
Knees to Chest

Savasana (we had 10 minutes! i have no idea where that time came from!)

Sit

Stiff White Guy Yoga, Sunday 10:00am

18 Peeps

I got to class late and so was still wiring up my mic as we started. Stayed with the recent neck and shoulder theme and moved to headstand preparation.

Opening
Windshield Wiper with neck awareness

Viniyoga arm and neck movement

Transition to Sitting
Easy "Wimpy" Side Bending
Easy Gentle Twisting

Forward Folding
Longer Hold Side Bends

Uttanasana
Roll up to Standing

Shoulder Shrugging
The Lebowski Arm Circles
Strap Work

Neck Stretching

1/2 Sun Salutations
3 Rounds of Lunge Salutes with Dog and Shoulder Stretching

Cow Face Arm Stretching

Transition to Dog
Childs Pose
1/2 Headstand Play

Transition to Backs
Bridge x 2

Eye of the Needle
Easy Spinal Twisting

Savasana

Stiff White Guys Saturday @ 10:45am

13 Peeps
2 Drop Ins

We focused on neck and shoulders and worked towards headstand preparation. A few talking points towards Sutra 1.1 and the point of the yoga techniques.

Supine
Windshield Wiper with neck attention
Viniyoga style arm raises and head turning

Transition to Sitting

Easy "Wimpy" rhythmic Side Bending
Easy rhythmic Twisting

Longer Side Bending Both Sides

Uttanasana
Roll up to Standing

Shoulder Opening
- The Lebowski Arm Circles
- Shrugs
- Shoulder Opening with a Strap Forward and Backward

WiseGuy Neck Opening

Neck Turning

Transition to a Wall

Splat
Right Angle
Lunge on both Sides
Right Angle
Uttanasana
Transition to All fours

Wall Dog to Childs x 2
Uttanasana
Roll up to Standing

Standing Sirsasana Position

Work at Wall with 3 Block Headstand Play
Work in Center of Room with Headstand Prep
(keeping head off the floor and opening the shoulders and developing strength)

childs pose

Transition to a seat
Easy Marichyasana C
Easy Rounded Paschimottanasana

Transition to Backs
Easy Bridge Pose with Block under sacrum
(Some peeps moved to supported viparitta karni)

Easy spinal Twist Both Sides

Savasana

Soft Vinyasa Saturday 9am

12 Peeps
1 Drop In

I am transitioning into a new container. The talking points seem to be around the yamas and the niyamas, external rules and internal guidance and how to discover choicelessness. WE talked about Right Alignment and the Bhagavad Gita. The sequence today was similar to Wednesday with neck and shoulder and hip work and the "peak pose" as cow face. This made me feel that a Hatha Yoga Pradipika Pose Workshop might be fun.

Opening
Sit

Yin Style Baddha Konasana
Easy "Wimpy" Rhythmic Side Bending
Easy Gentle Rhythmic Twisting

Longer Side Bend Both Sides
Neck Stretching Both Sides

Transition All Fours
Easy Side Plank Both Sides
Childs Pose
Plank
Dog

Crescent Moon Both Sides 2x

Locust 1 Vinaysa

Uttanasana
Roll up to Standing

Tadasana
YAM
Standing Sequence
Sun to Lunge
Warrior 1
Parsvottanasana
Warrior 3
Standing Splits
Pigeon
3 Legged Dog

Dog

Locust 2 Vinyasa

Uttanasana
Roll up to Standing
Tadasana
HAM

Repeat Standing Sequence Other Side

Locust 3 Vinyasa

Childs Pose

Vajrasana Shoulder Opening
(optional arch and Toe Torture)

Half Lord of the Fishes Pose
Cow Face
(Switch Legs and Repeat Both Other Side)

Slumpy Paschmiottanasana

Bridge Pose
Abdominal
Bridge to Viparita Karni
Casual Plow
Casual Karna Pidasana
Uttanana Padasana
Lying Spinal Twist Both Sides

Savasana

Sit

Sweet Vinyasa Wednesday 8:30

12 Peeps
1 Drop In

We focused on the neck today. The sequencing was a little strange and the peak of the hip and shoulder work ended up being cow face pose. The dharma talk was on the endless choices of spiritual paths in Southern California but all we are hoping for is choicelessness. The sound of the earth's Hum comes from the Pacific Ocean crashing on the California Coast. So Hum.

Opening
Windshield Wiper with Neck Play
Extended Supine Mountain Pose

Roll up to Sukhasana
Foreword Fold and Side bending

Seated Neck Stretching

Transition to All Fours

Plank
Dog

Uttanasana
Roll up to Standing

Shoulder Rotation Play
Tadasana
HAM

Sequence 1
Sun to Lunge
Warrior 1
Dog
Warrior 1 Other Side
Dog

Sphinx Vinyasa
Plank
Sphinx with Neck Play
Windshield Wiper
Rocket Cat
Childs
Plank
Dog

Uttanasana
Roll up to Standing

Tadasana
HAM
Sequence 2
Sun to Lunge
Warrior 1
Parsvottanasana
Warrior 3
Standing Splits
Pigeon
3 Legged Dog
Dog

Cobra Vinyasa with Neck Work

Repeat Sequence 2 Other Side

Cobra Vinyasa with Neck Work

Childs Pose
Vajrasana
Shoulder Opening

Half Lord of the Fishes Pose
Cow Face with Arms
(Repeat Other Side)

Slumpy Forward Fold

Transition to Earth
Eagle Spinal Twist Both Sides

Savasana

Monday Client

We started in Savasana.

She noticed that her neck would not relax so we went from there.

Windsheild Wiper with coordinated and opposite neck Movement

Played with a Viniyoga style of movement taught to be by Leslie Bogart and Brian Dorfmann.
Raising arm over the head with breath
Adding the Coordination of the head turn
Changing the movement of the arm and the coordination of breath to continue to create the need to direct a lot of attention and awareness into the area

Windshield Wiper with Head movements

Supine Utthita Tadasana

Transition to Sitting

Sukhasana Foreward Fold Both Sides
Sukhasana Side Bending Both Sides

Sukhasana Side Bending with Head and Neck Turning Coordinated with Arm Movements

Seated Neck Stretches in Stages

Uttanasana
Roll up to Standing

Shoulder Opening with Simple Movements
Shoulder Opening with A Strap

Slowly Worked our way to Cow Face Arms with a Strap

Uttanasana
Malasana

Transition Back to Earth

Janu Sirsasana
Marichyasana 3 Variation
1/2 Box Forward Fold
(and other side)

Slow Connective Tissue Stretch Rounded Forward Fold

Heart Opener on 2 Bricks

Savasana

Sit