N'est-ce pas? Moving Towards Peacock

Filmed a short sequence of 4 videos showing some preparations for peacock, aka mayurasana.

1. Stretching the Wrists
2. Creating Cleavage and Digging the Elbows into the Guts
3. Rodeo Peacock
4. 'Formal' Peacock

Sweet Vinyasa 8:30am Monday

11 Peeps

1 Drop in

The discovery of Sutra 1.1.  Here and Now, if all the conditions are correct, the teaching of Yoga can begin.  Similar sequence as lately with horse stance play, peacock and lotus.

Opening

Sukhasana or other Cross Legged Sit

Forward Fold and Side Bending

Transition to All Fours

Easy Side Plank Both Sides

Childs

Plank

Dog

Sequence 1

Abdominal Curling to Lunge

Twisting Lunge

Hammock

Crescent Moon

Dog

Repeat Sequence 1 Other Side

Rolling Updog Vinyasa

Uttanasana

Roll up to Standing

Uddiyana Bandha Play

Heart the Hand Prana Play

Tadasana

YAM

Sequence 2

Sun to Lunge

Hammock

Horse Play with Twist and Dip

Squirt Pose

PP A

Warrior 2 Dance

Warrior 2

3 Legged Dog

Dog

Rolling updog Vinaysa

Uttanasana

Malasana

Mouse Pose

Malasana

Uttanasana

Roll up to Standing

Tadasana

HAM

Repeat Sequence 2 Other Side

Rolling Updog Vinyasa

Childs Pose

Peacock Prep and Play

Seated Sequence

Pigeon Play

Revolving Head to Knee Pose

Lotus Prep Sequence

1/2 Lotus Forward Fold

Repeat Seated Sequence Other Side

Yin Style Baddha Konasana

Transition onto Backs

Windshield Wiper

Bridge Pose x 2

Knees to Chest

Easy Spinal Twist

Savasana

Sweet Vinyasa, Wenesday 8:30am

18 Peeps
2 Drop Ins

Similar theme and practice as Monday. Moving towards Sleepy One Legged Crow Pose, Peacock, and Lotus. Dharma Talk focused on Dug of Up. How do we start to tune to the thoughts we are broadcasting?

Opening
Sukhasana or other seat
Center
Foreword Fold
Side Bend
(Switch Legs and Repeat)

Transition onto All Fours
Easy Side Plank Both Sides
Wobbling Childs Pose

Plank
Dog

Sequence 1
Abdominal Curling
Twisting Lunge
Hammock
Crescent Moon
Dog

Repeat Sequence 1 Other Side

Plank
Locust
Rest
Rocket Cat
Plank
Dog

Uttanasna
Roll up to Standing

Uddiyana Bandha Nauli Play
Heart Hand Prana Play

Tadasana
YAM

Sequence 2
Sun to Lunge
Hammock
Horse with Twist and Dip
Squirt Play
Prasarita Padottanasana A
Warrior 2 Dance
Warrior 2
3 Legged Dog

Rounded Plank
Dog

Rolling Updog Vinyasa

Uttanasana
Malasana
Mouse Pose
Malasana
Roll up to Standing
Tadasana
YAM

Repeat Sequence 2 Other Side
(Moving towards Front Splits after Squirt and resting in squat before continuing to PPA)

Rolling Updog Vinaysa

Sleep/Lazy One Legged Crow Play Both Sides
(Optional Vinyasa in between)

Mayurasana (Peacock) Play

Seated Lotus Prep
- Telephone
- Rock the Baby
- Extended Leg
- Half Lotus Forward Fold
(Repeat Other Side)

Transition to Backs
Lotus Prep Play Supine to Supine Lotus
Both Sides
(I am creating the space to move towards lotus without being able to see where everyone else is. Lotus Competition can create mischief so we are playing on our own).

Bridge
Viparitta Karni
Casual Plow
Casual Karni Pidasana
Roll out to Fish Pose
Easy Spinal Twist

Savasana

Sweet Vinyasa 8:30am Monday

12 Peeps

Still feel quiet since teacher training.  Class was technical.  Similar sequence as Saturday's Soft Vinaysa moving towards eka pada bakasana...kind of.  Peacock and Shoulder openers.  A little talk on the "loosening the conditions of love" but not so flushed out yet.

Sukhasana Sideways forward Fold

Spinal Twist

Switch Legs and Repeat Other Side

Transition to All Fours

Cat Cow Barrel Rolls

Childs Pose

1/2 Dog

Rounded Back

Plank

Dog

Sequence 1

Abdominal Curls x 3

Lunge

Hammock

Twisting Lunge

Dog

Repeat Other Side

Vinyasa 1

Rounded Plank

Dog

Roll into Cobra

Locust

Rocket Cat

Childs

Plank

Dog

Uttanasana 

Malasana

Roll up to Standing

Shoulder Play

Wise Guy Sequence

Tadasana

Ujayyi Pranayama

YAM

Sequence 2

Sun to 

Lunge

Hammock

Horse

Warrior 2 Dance

Crescent Moon

Lunge

Dog

Repeat Vinaysa 1

Uttanasana

Malasana

Mouse Pose

Bakasana Play

Uttanasana

Roll up to Standing

Tadasana

HAM

Repeat Sequence 2 Other Side

Vinaysa 2

Dog

Roll into Updog

Roll into Down Dog

Malasana

Transition onto Backs

Happy Baby

Supine Bakasana

Supine Eka Pada Bakasana

Roll up and into Plank/Dog

Eka Pada Bakasana Play

Peacock Play

Compassion of Christ

Locust

Reclining Buddha with 1/2 Prayer Shoulder Opener

Both Sides

Transition onto Backs

Bridge Pose

Viparitta Karni

Plow

Karni Pidasana

Roll Out

Uttana Padasana

Knees to Chest

Spinal Twist

Savasana

Soft Vinyasa, Saturday 9am

18 Peeps

3 Drop ins

Similar Pattern as lately.  Moved towards peacock, but that was surprising and not really prepped for.  Talk was on the latest points, relaxation takes practice, start to enjoy the subject you are studying and diligent tenderness.

Baddha Konasana with Foot Channel Openings

Yin Style Baddha Konasana 

Slumpy Dandasana

Chest Press Dandasana

Sukhasana Side Bend Sequence

Transition to All Fours

Plank

Dog

Lunge Sequence 1 Both Sides

Sphinx Vinaysa

Lunge Sequence 2 Both Sides

Low Cobra Vinaysa

Uttanasana

Roll up to Standing

Shoulder Rotation Awareness

Wise Guy Neck Sequence

Tadasana

Ujayyi Pranayama

YAM

Standing Sequence 1

Sun to 

Lunge

Hammock

Warrior 2 Dance

Crescent Moon

Cobra Vinaysa

Uttanasana

Roll up to Standing

Tadasana

HAM

Repeat Standing Sequence 1 Other Side

Cobra Vinyasa

Childs Pose

Standing Sequence 2 from Dog

Lunge

Hammock

Horse

Squirt

Malasana

Uttanasna

Lunge

Dog

Upward Facing Dog Vinaysa

Repeat Standing Sequence 2 Other Side

Adding Side Splits

Upward Facing Dog Vinaysa

Rest Childs Pose

Vajrasana Meditation

Peacock Play

Transition onto Backs

Windshield Wiper

Bridge Pose x 2

Knees to Chest

Favorite Spinal Twist

Knees to Chest

Savasana

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 Monday, 8:30am

11 Peeps
All Regulars

Question of why we do the Bandhas came up. I answered through the whole class but in essence the answer that came out was we "do" them for the same reason we "do" yoga. We do yoga to increase the possibility of experiencing Yoga. We do the Bandhas to help them spontaneously happen. Spoke about the word "lock" as in farming, to direct the water differently. Shared the translation of "interlock" that I found on Rainbowbody.org. I am trying to understand these questions myself so I was excited for the opportunity to start to try to answer it.

Baddha Konasana
Massage Feet to Open up Sen Channels on the bottoms of the feet
Thumb Press up the inside of Leg Channels

Yin Butterfly

Squat
Cowboy Negotiation Pose
Prasarita Padottanasanawith Arm Extension (Hammock Pose)

Squat
Uttanasna

Roll up to Standing

Uddiyana Bandha Kriya
Arm Channel Openings
Chest Pounding
Arm Prana Extension Exercise

Breath Geek out
Feeling the components of Ujayyi to encourage the action of the Bandhas.

1/4 Suns

Sequence 1
Sun to
Twisting Lunge
Side Angle Pose
Triangle with Wrap
Bound Side Angle Pose
Low Lunge with external hip rotation to low Crescent Moon
Hamstring Stretch

Vinyasa 1
Dog
Rounded Plank
Cobra
Rocket Cat
Plank
Dog

Transition 1
From Dog
Lift Leg
Abdominals (knee to forehead)
Slow Step forward to Lunge
Standing Splits
Malasana Variation with feet together (Bakasana Prep)
Bakasana
Pada Hastasana

Complete Sun to Standing

Repeat Sequence 1

Vinyasa 2
Dog
ROunded Plank
Updog
Dog

Repeat Transition 1

Sun to Down Dog
Childs

Mayurasana Prep
Wrist Stretching and Posture Breakdown

Mayurasana (Peacock)

Dog
Plank
Cobra
Land

Dhanurasana (Bow) Play 2x
(Kicking Legs of First to draw stretch into belly more)

Rocket Cat
Childs

Slumpy Swami Twist
Revolving Head to Knee Pose Variation with Knee Bent and Ankle Grab
Upavistha Konasana

Freeform

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