Sweet Vinyasa Yoga, Monday @ 8:30am

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Blogger no longer has spell check.  This is a bummer.


Shared some of the inspiration from this weekend together in the Jam Session.  AL assisted.  It is sweet to be teaching together.  Theme continued from Saturday's class of Following the Heart.  Honoring MLK by noticing that doing the hearts work is not easy.  And the more conscious we become the harder the work. 


Still chanting up the Chakras.  Peaked with Revolving Triangle.


Opening
Revolving Head to Knee Pose
Malasana


Uttanasnaa
Roll up to Standing


Uddiyana Bandha Play
Heart Prana Pounding
Heart Hand Extension


Tadasasa
Ujayyi Pranayama


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


Tadasana


Sequence 2
VAM
Sun to Lunge
Twisting Lunge
Dog
Lunge
Twisting Lunge
Uttanasana
Complete Sun to Standing


Tadasana
Utthita Tadasana
RAM
Sun to
Sequence 3
Lunge
Crescent Moon
3 Legged Dog with Hammie Stretch
Dog


Repeat Sequence 3 Other Side from Dog


Vinyasa 1
Plank
3 Rounds Dips
Baby Cobra to Locust to Cobra
Windshield Wiper
Rocket Cat
Childs Pose


Plank
Dog


Uttanasana
Roll up to Standing


Bow n Arrow Action Sequence


Tadasana
YAM
Sun to
Sequence 4
Lunge
Hammock
Pyramid
Revolving Triangle Pose
Lunge
Pigeon
3 Legged Dog
Dog


Repeat Vinyasa 1



Repeat Sequence 4


Side Plank with Bow n Arrow Arms Both Sides

Vinyasa 2
3 Rounds Chaturanga
Baby Cobra to Locust to Bow

Windshield Wiper


Roll onto Backs
Knees to Chest
Constructive Rest Pose
HAM silently inside


Bridge Pose
Rest
Wheel Stage 2
Rest
Wheel Stage 3
Rest


Eye of the Needle Variation
Eagle Twist (OM)

Rest
Repeat Other Side


Knees to Chest
Savasana (OM)

Soft Vinyasa, Saturday 9am

19 or so.

I forgot to count.

1 brand new, several 2nd timers.

I am supposed to be on a jet plane tomorrow and I cannot find my passport.  I arrived at class having been looking for it since 2am.  I was in the swirl of wonderment and awe that it was missing with a dash of arrogant confidence that I would find it.  The energy of the group was positive and fun.

The talking points meandered across sharing the latest "being in resistance to the way things are" to a new dialogue that I have been feeling around body image and the perception that you are fat.  Very fresh material and did not come out totally clear but I was glad to start to share it.

Baddha Konasana

Feet Rub, Inner Sen Channel Pressing

Yin Baddha Konasana

Slumpy Dandasana

Chest Press Dandasana

All Fours

Plank

Dog

Uttanasana

Roll up to Standing

Uddiyana Bandha Play with Sacrum Awareness

Arm Prana

Heart Prana Pounding

Arm Prana Extension Exercise

Ujayii Pranayama

OM

Sequence 1

Sun to Lunge

Twisting Lunge (emphasis on using the belly to sacrum on exhale to initiate twist and inhale to open rib cage up...some details about heart and hand connection here too)

Hammock Pose (emphasis on getting leg lines dialed in)

Deep Low Hip Opener (option of sole of foot to ground or ball of foot with knee dropped)

Pyramid Variation, play on straightening the leg with the belly back to sacrum

Lunge

Vinyasa

Dog

Rounded Plank

Round to Cobra

Windshield Wiper

Rocket Cat

Plank

Dog

Jump or Step to Hands

Uttanasana

Tadasana

Repeat Sequence 1 other Side

Vinyasa 2

Dog

Rounded Plank

Dog

Plank

Side Plank One Side (heart hand connection and using belly to sacrum to roll open and up)

Dog

Side Plank the Other Side

Dog

Roll into Cobra

Windshield Wiper

Rocket Cat

Plank

Dog

Float or Jump Forward Uttanasana

Tadasana

Bow n Arrow Action (emphasis on belly under pelvis towards sacrum to initiate twist, heart hand connection)

Fingers Interlaced Overhead and Behind Back

Squat

Bakasana

Roll up to Standing

Repeat Other Side

Sequence 2

Sun to Lunge

Warrior 1 (emphasis on inner arch to heart and navel to sacrum to open bend leg side)

Twisting Triangle with Bow and arrow arms (geeky alignment instruction and slow deliberate movement towards it)

Pyramid

Step Forward to Half Lord of the Fishes Seat

Half Lord of the Fishes

Eka Pada Koundinyasana Set Up

Eka Pada Koundinyasana

Half Lord of the Fishes

Uttanasana

Complete Sun to Standing

Repeat Other Side

Squat

Roll onto Backs

Knees to Chest

Windshield Wiper

Bridge

Upward Facing Bow

Roll to Sitting

Baddha Konasna with Slumpy Belly to Sacrum Action Set Up

Revolving Head to Knee Pose

Favorite Forward Fold

Savasana

Yoga Basics, 5:15pm Wednesday

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total geek out on the elements of twisting triangle. taken from this morning and slowed way down.

Supine Heart Opener on Bolster
Easy Cross Legs with Sacrum awareness
Forward Fold and Side Bend Sequence

Sacrum Anatomy Play
All Fours
Plank
Dog

Uttanasana
Roll up to Standing
Shoulder Shrugs

Uddiyana Bandha Play with Sacrum Awareness
Heart Prana
Arm Prana
heart and hand Prana

Tadasana
Ujayyi Breathing
1/4 Salutes
2 Lunge Salutes
1: Crescent Pose
2: Twisting Lunge and Crescent Pose

Tadasana

Bow n Arrow Arm Action

PP with Leg Prana Awareness

Twisting Triangle Play
Sequence emphasizing cues from Tadasana, Leg Prana Awareness and Bow and Arrow Play

Tadasana
Squat
Roll onto Backs

Eye of Needle Play
Half Happy Baby
Rock the Baby
Work Both Sides

Roll Up

Baddha Konasana Play
Seated Meditation (Play with the alignment ideas and then stillness)

Savasana

Sit