Soft Vinyasa Saturday 9am

13 peeps
1 Drop In

Similar practice as lately. Attention to the spine through the practice. I am getting ready to lead a sitting class, so I think I am prepping people. For Standing Poses, tuned 1st and 2nd chakra. After last standing sequence we tuned Heart, Ajna and Crown.


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

Roll up to Sitting
Sukhasana Forward Fold Both Sides

Transition to All Fours
Easy Side Plank Both Sides
Childs Pose
1/2 Dog
Plank
Dog

Sequence 1
Lunge
Hammock
Deep Low Lunge
3 Legged Dog
Dog

Repeat Sequence 1 Other Side

Sphinx Vinyasa

Step Forward Uttanasana
Roll up to Standing

Tadasana
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
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
YAM
OM
OM

Transition to Bridge with 2 Bricks
Viparitta Karni

Rest with Heart Opener and Supported Butterfly

Savasana

Sit

SWG Saturday 10:45am

13 Peeps
1 Drop In

Familiar group but a lot of diversity in physical ability and speed. I have a few cats that come to this class and getting up and down off the floor is a big deal. So there is some waiting time between, "come up to standing" and when everyone actually does. This is good for me. I tend to move too fast.

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

Hamstring Stretching with Strap

Transition to All Fours
Cat/Cow
Childs Pose

Easy Side Plank Both Sides
Childs Pose

From all fours to standing

Uttanasana
Roll up to Standing

Tadasana with Shoulder Opening and Breath Awareness

2 Rounds Lunge Salutes
End in Childs Pose

Sphinx Pose x 2
Locust x 2

Transition onto Back
Bridge Pose x 2

Eye of the Needle with Pelvis Awareness both Sides
Easy Spinal Twist Both Sides

Cosmic Rest Pose
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

SWG Sunday 10:00am

10 Peeps
2 Drop ins

One of my favorite classes ever. The intimate group allows for so much care and attention to each person. We used similar techniques that we have been playing with, with lots of sensitivity towards the subtle currents. There was a conversation about attachment just before the class started, so that became the theme.

Open Heart on 2 Bricks

Pelvis Rocking
Shimmy

Sukhasana with Forward Fold and Chest Press

Transition All Fours
Easy Side Plank Both Sides
Childs Pose

Plank
Dog
Plank
Sphinx
Rocket Cat
Childs Pose
Plank
Dog

Uttanasana
Roll up to Standing

Tadasana
Shoulder Openers and Ujayyi Breath Attention x 2

2 Rounds Lunge Salutes

Wide Leg Forward Fold

Warrior 2 Sequence
Warrior 2 Dance
Lunge
Dog
Lunge
Uttanasana
Roll up to Standing

Repeat Warrior 2 Sequence Other Side

Tadasana
Palm Prana Ping Pong

Uttanasana
Malasana
Transition to Earth and Supine

Bridge Pose x 2
Cosmic Rest Pose

Easy Spinal Twist

Savasana

Soft Vinyasa Saturday 9am

22 Peeps
5 Drop Ins

I am still in this world of dialing in towards the spine. It is a slow practice and there seems to not be much room for much. I am endeavoring to assist peeps understand how they can use their awareness and breath to move the prana more subtly. I sense this is key for starting to sit for longer. But it means we do not move much. Today we worked the spine towards headstand.
A woman who has been practicing with me for a long time said that she is "getting" the sense of moving from the inside. I could not have felt more delighted.

Supine Heart Opener on Brick and Blanket

Windshield Wiper
Pelvis Rocking
Shimmy

Sukhasana Forward Folding and Chest Pressing

Transition to All Fours
Easy Side Plank Both Sides
Childs Pose

Plank
Dog

Lunge Sequence
Lunge to Crescent Moon
Hamstring Play
Lunge
Dog

Repeat Lunge Sequence

Dog
Plank
Sphinx Play
Sphinx with Belly Play

Cobra Locust Vinyasa x 2

Uttanasana
Roll up to Standing

Tadasana with Shoulder Work and attention the the Breath
Uttanasana
Dog

Cobra Locust Vinyasa

Childs Pose

Shoulder Work with Blocks

Headstand Prep
Headstand Play

(This was a big group to through out headstand to. An unusual "move" on my part.)
Childs Pose
Bridge Pose x 2

Easy Spinal Twist

Savasana

Sit

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).

SWG Sunday 10:00am

10 peeps
2 Drop Ins

Played with similar actions as yesterday SWG. Focus on tailbone, sacrum, pelvis and heart relationship in supine, sitting, standing, lunging and backbending.

Heart Opener over Brick

Pelvis Rocking
The Shimmy

Hamstring Stretching with a Strap and Pelvis Work

Transition to Sitting
Sacrum Awareness
Widening the Base. See the Yoga Video.
Simultaneous Opposites. See the Yoga Video.

Transition to Standing Forward Fold
Roll up to Standing
Tadasana Bound with Shoulder Opening. See the Yoga Video.

Tadasana san equipment

2 Rounds Lunge Salutes
Childs Pose

Sphinx
Cobra
Roll onto Backs

Windshield Wiper
Bridge Pose x 2
Cosmic Rest Pose

Eye of the Needle Both Sides
Easy Spinal Twist

Savasana

Sit

SWG Saturday 10:45am

16 Peeps
1 Drop In

Blending the cues we have been doing with a few new ones that I have been playing with this week in the Help of Ojai Class and up at Krotona. Focus on the low back, sacrum and pelvis. Wide Range of peeps.

Heart Opener over Brick

Pelvis Rocking
The Shimmy

Hamstring Stretching with a Strap

Transition to a Seat

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

Transition to Standing
Forward Fold
Roll to Standing

Tadasana Bound with Shoulder Opening. See the Yoga Video.

Tadasana

2 Rounds Easy Lunge Salutes incorporating the alignment information.

After Second Round, transition to Childs Pose

Easy Side Plank Both Sides
Chidls Pose

Transition to Belly

Sphinx with Navel to Heart Awareness
Rest, windsheild Wiper

Cobra with Navel to Heart Awareness
Rest, Windshield Wiper

Transition onto Backs
Knees to Chest

Bridge Pose x 2

Eye of the Needle Both Sides
Windshield Wiper

Savasana

Soft Vinyasa Saturday 9am

16 Peeps
1 Drop in

(Almost a second drop in but seemed to not be a match and he left. Might write a blog about it cuz it was such a mind spin for me).

Played with some of the work that I found myself doing with Help of Ojai and Krotona. So a little slower and groovier. Emphasis on understanding the simultaneous actions in the opening of the heart and the descent of the tailbone.

Heart Opener
Supine over a Brick

Pelvis Rocking Forward and Back
Breath in Belly Awareness and Connection to the Pelvis

The Shimmy

Roll to Sitting

Sukhasana with Action of Heart and Tailbone
Forward Fold to head on Brick
Chest Pressing
(Switch Legs and Repeat Other Side)

Transition onto All Fours

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

Sequence 1
Lunge
Twisting Lunge
Hammock
Crescent Moon with Pelvis and Heart Attention
Hamstring Stretch
Dog

Repeat Sequence 1 Other Side

Dog
Plank
Sphinx with Tailbone and Heart Tractioning
Rest, Windshield Wiper
Cobra with Tailbone and Heart Tractioning
Rest, Windshield Wiper
Rocket Cat
Childs Pose
Vajarasana

Demo of the Cobra Locust Vinyasa
(Calling out the actions of the Tailbone and Heart)

Cobra Locust Vinyasa

Dog
Uttanasana
Roll up to Standing

Tadasana with Alignment Cues
Ujayyi Pranayama

(awareness of breathing down the fronts and backs of the body)

LAM

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

Cobra Locust Vinyasa

Uttanasana
Roll up to Standing

Tadasana
LAM

Repeat Sequence 2 Other Side

Cobra Locust Vinaysa

Rest Childs Pose
Vajrasana Sit

Shoulder Work in Vajrasana

Shoulder Work with Bricks

Headstand Prep
A little suggestion to put some of the navel and tailbone and heart work towards headstand
There was not really enough time to do this. But there is always a first suggestion.

Childs Pose
Vajrasana Sit
OM

Transition towards earth

Savasana Prep

Savasana